Spirulina

Spirulina is just one of hundreds of algae species, it’s commonly known as blue- green algae. Spirulina thrives in warm, alkaline fresh-water bodies. The natural nutrients of phycocyanin- blue pigment and chlorophyll- green pigment is why it’s called blue – green algae. It’s a rich source of nutrients, containing up to 70% plant protein- high in essential amino acids, B-complex vitamins, beta-carotene, vitamin E, and numerous minerals. Spirulina contains more beta-carotene than carrots! (healingdeva.com)

What’s so good about that?

Beta-Carotene- helps prevent night blindness and other eye problems, skin disorders, enhance immunity, protects against toxins and cancer formations- natural carotenoids in algae and vegetables have the most antioxidant and anti-cancer power- also helps colds, flu, and infections. It is an antioxidant and protector of the cells while slowing the aging process. Sources of Beta-Carotene can be found in Spirulina, apricots, carrots and many other natural sources. No vitamin overdose can occur with natural Beta-Carotene. (vitamins-nutrition.org)
Spirulina supplies several of the vitamins that all living beings need to carry-TOCOPHEROL or vitamin E (190 mg/kg): Spirulina contains more vitamin E per gram than pure wheat germ. This nutrient protects heart and vascular health, promotes oxygenation of cells, and stunts aging. RIBOFLAVIN or B2 (40 mg/kg): The most common vitamin deficiency resulting in cataracts, failing vision, watery eyes and uncontrollable eczema. THIAMINE or B 1 (55 mg/kg): A co-enzyme in the breakdown of dietary carbohydrate. Maintains levels of glucose in the blood. Deficiency results in weakness, cardiac damage, abdominal distention and poor oxygenation. INOSITOL (350 mg/kg): Vital lipotropic nutrient that sustains liver health and helps detoxify carcinogens, particularly excess female hormones. Helps normalize blood cholesterol levels. With choline, inositol is used by the liver to manufacture lecithin. Inositol is the second most abundant vitamin in the body, after niacin. Recent studies indicate that inositol, with biotin, reduces loss of scalp hair. (naturalways.com)
Health benefits of Spirulina are, Encouraging weight loss, Counteracting toxins in the body, Helping purify the liver, Increasing mental alertness, Lowering blood cholesterol and excess triglycerides, Helping fight viral infections, Treating radiation sickness, Enhancing ability to generate new blood cells, Improving blood sugar problems, Strengthening the nervous system, Strengthening the immune system, Removing toxic metals such as lead and mercury from the body, and Improving healing of wounds. All these health benefits and many more are attributed to a near perfect combination of nutrients and antioxidants of extremely high bioavailability in Spirulina. (spirulina-benefits-health.com)

TRY IT!! 
Simply add it to Smoothies, dips, seasonings during cooking, in backed goods, sprinkled on salads, added to your tea or broths & much more!

-Jessica Bradley, N.C.

Reference:
http://healingdeva.com/blog/health-benefits-of-spirulina
http://www.vitamins-nutrition.org/vitamins/beta-carotene.html
http://www.spirulina-benefits-health.com/spirulina_health_benifits.html
http://www.naturalways.com/spirulina-analysis.htm

Cancer Prevention

Cancer results from the accumulation of mutations in genes that regulate cellular proliferation. Human studies show that about 70% of gene mutations are environmental and thus, relatively controllable based on what we eat, whether we smoke, or exposure to genotoxins or radiation (Disease Prevention). Mutation is a common event in the life of a cell, with several thousand errors introduced into your DNA daily. Most mutated cells die before passing on the mutation, in a process known as apoptosis (cell suicide). Only mutated cells that survive have the potential to become cancerous. Lowering your risk is essential for preventing all types of cancers and disease.

How to Lower your Cancer Risks

Heredity- p53 tumor suppressor gene, mutation of the gene is the most common genetic alteration in human cancer; p53 prevents replication of damaged DNA in normal cells and promotes apoptosis of cells with abnormal DNA. Diets rich in refined sugars, starches, and red meat, promote p53 mutation. There are many supportive foods that enhance p53 function and eating an abundance of these foods would be a preventative approach.
Ionizing Radiation- may occur as a result of the sun’s ultraviolet rays, emission of radon gas found in basements, power lines, cell phones, x-rays, or microwaves. Creates cellular damage.
Viruses– may promote cancer by causing mutations via inserting their own DNA into the cell. Examples: HPV common association with cervical cancer.
Toxic Load- tobacco, alcohol, pesticides, herbicides, aflatoxin- found in the mold of peanuts, acrylamide found in plastics and fried foods, formaldehyde is a break down of products containing aspartame (warm diet soda cans), charred or processed meats, Teflon cookware, fluoride, chemotherapy, radiation, metal toxicity, obesity, pharmaceutical drugs such as statins, exogenous hormones-BPA or Glade plug-ins. Nanoparticles found in sunscreens and cosmetics are used to invade underlying blood vessels; small ingredients, big risk.
Free Radical Damage- Their chief danger comes from the damage they can do when they react with important cellular components such as DNA, or the cell membrane. Free radicals attack and snatch energy from other cells to satisfy themselves. These can come from the toxic load list above, damaged or rancid fats such as; corn, vegetable, canola, soy, incorrect cooking method with low temp fats, and/or improper storage of delicate oils such as olive, hemp, or flax. Heavy metal exposure; can be found in toothpaste, baked goods, dental fillings, large fish, tap water, food coloring, and ceramic dishware.
Neuro-Hormonal Instability- Estrogen stimulates cell division, even cells with damaged DNA. High estrogen exposure over time implicated in estrogen dependent cancers such as breast, ovarian, endometrial, and some prostate cancers are also estrogen dependent. Hyperinsulinemia is associated with changes in the cellular environment making it a more favorable for tumor formation.
Chronic Inflammation- n6 pathway produces arachidonic acid AA in the context of low n3 leading to pro- inflammatory biochemistry. Having a diet rich in omega6 and lower in omega 3 will lead to inflammation and possibility to cancer. The standard American diet is ~30:1 when it comes to high omega 6 consumption; these foods are coming from vegetable oils, refined carbohydrates and animals on a high grain diet. Eating adequate omega3’s will ensure lower inflammation.
Immune Deficiency- NK cells (natural killer) are a part of the innate immunity and are responsible for removing cancer cells; low or inhibited NK cell status reduces immune surveillance of tumors.
Nutrient Deficiencies- Lack of antioxidants to repair free radical damage, eating Standard American Diet, deficiency of vitamin A, C, E, Se and zinc put an individual at a higher risk for cancer. Vitamin D has inhibitory effects on tumor invasion and metastasis and supports apoptosis; deficiency of vitamin D associated with at least 18 types of cancers. Low levels of folate increases DNA damage and defective apoptosis. Lack of sulfur rich foods and minerals ensures poor liver detox making it harder on the body.

Making simple changes to our daily routine such as brushing our teeth with fluoride-free toothpaste, drinking clean water free of chloride, lead, rust and much more, eating a balanced diet of healthy antioxidants (the rainbow), and using chemical free body products will drastically lower your toxic load and will allow your body to heal. Changing harmful habits such as smoking, drinking, or using prescription drugs will also enhance your wellness.

Finding alternative methods that are more healing will ensure a swift recovery and long term heath and won’t be just a band-aid.  

-Jessica Bradley, N.C.

Reference:
Ed Bauman, M. Ed., Ph.D. Jodi Friedlander, N.C. Therapeutic Nutrition 212 Cancer Prevention and Support
Disease Prevention and Treatment 4th edition: scientific protocols that integrate mainstream and alternative medicine. 2003, Life Extension Media

Inflammatory Foods!

Inflammation is designed to protect us; it’s the body’s primary and normal response to injury or infection. NSAIDs (non-steroidal anti-inflammatory drugs) like aspirin and ibuprofen are often prescribed to treat pain for inflammatory conditions like arthritis. NSAIDs block cyclooxygenase (COX), an enzyme abundant in cells at sites of inflammation, but side effects can include stomach bleeding, kidney and intestinal damage. Using alternative medicine like food – the building blocks of our cells – is a much safer and healthier route to recovery. All inflammatory conditions will improve with dietary changes, but the most marked changes are with digestive disorders such as IBS, skin disorders such as eczema, and joint conditions such as gout and arthritis.

5 MOST COMMON INFLAMMATORY FOODS TO AVOID!

Common cooking oils- High in omega 6 fatty acids and low in omega 3 fats high imbalance of omega 6 to 3 promotes inflammation and breeds inflammatory diseases like heat disease and cancer. Sources- Polyunsaturated vegetable oils- corn, cottonseed, safflower, sunflower, canola and sometimes poor quality grapeseed oil. Staying away from Trans fats found in fried foods, hydrogenated oils and vegetable shorting is advised for anti- inflammatory relief. These industrial oils are also commonly used in prepare foods and dressing, processed or packaged foods, restaurants, and homes. Substitute- cold pressed oils with a closer ratio to 1:1 omega-6 to omega-3 fatty acids such as macadamia nut oil, and extra virgin olive oil. Learn more about healthy fast and visit my blog on The Skinny on Fats.
Sugar- Excessive sugar intake causes tooth decay and has been linked to increased risks of inflammation, obesity and chronic diseases. It also has been proven that sugar, as well as dairy, are the leading cause of acne. Sources- Dextrose, fructose, golden syrup, maltose, sorghum syrup, sucrose, high fructose corn syrup, and aspartame are the highest consumed. Other hidden sources may be, Lactose “milk sugar”, sweetened beverages such as, sweet teas, fruit juices, and soft drinks, prepared pastries, desserts, candies, and snacks. Substitute- Honey, Grade A or B maple syrup, blackstrap molasses, dried fruits, and fruit preservative with no added sugar are still pretty sweet. When having major craving try snacking on dates, figs, persimmons, kiwis, tangerines or berries.
Dairy- As much as 60% of the world’s population cannot digest milk! Milk is also a common allergen that can trigger inflammatory responses, such as stomach distress, constipation, diarrhea, skin rashes, acne, hives and breathing difficulties, in susceptible people. Sources- Milk and cheese products, Half-n-Half, cream, yogurt, butter, cookies, cakes, ice creams, powdered milk, etc. Substitute- Coconut Kefir, coconut milk, almond milk, rice milk, coconut cream, and rice, soy, or coconut, ice creams.
Refined Grains- The majority of the gains we consume today are refined- without the germ or bran. These grains are stripped of fiber and vitamin B’s making refined grains just as “good” as refined sugars, which are practically empty calories. Sources- Anything that has white flour, white rice, most bread, noodles/pastas pastries and any grain that has been enhanced with vitamins/nutrients has been refined. Substitutes- Homemade breads and pastries made from almond meal, whole wheat flour and but not limited to brown rice flour. Pasta made out of whole wheat, rice or quinoa. Try taking gluten out of your diet for a period of time if you’re having trouble with inflammatory foods.*
Commercially raised and processed meats- Commercially produced meats are feed with grains like soy beans and corns, a diet that’s high in inflammatory omega-6 fatty acids but low in anti-inflammatory omega-3 fats. Due to the small and tight living environment, these animals also gain excess fat and end up with high saturated fats. Worse, to make them grow faster and prevent them from getting sick, they are also injected with hormones and fed with antibiotics. The result is one piece of meat which you and I shouldn’t be eating! Sources-Unless otherwise stated, most, if not all, beef, pork and poultry you can find in the supermarkets and restaurants come from feedlot farms. Substitute- Organic- free-range animals from local farms are the best. Their natural diet of grass contains more omega-3 fats than commercially grown and they are also leaner cuts of meats because they are allowed to roam.

FOODS TO BOOST! ANTI-INFAMMATORY FOODS

Nature has provided us with many anti-inflammatory foods! Their abilities to reduce inflammation and also supply us with loads of essential vitamins and minerals make them a great investment for our heath and overall well-being. These include, but not limited to:
-Sea vegetable- Kelp, kombu, wakame, arame and if found limu-moui (Asian markets)
-Salmon, anchovies, mackerel and sardines
-Turmeric and ginger
-Shiitake, maitake, enoki, and oyster mushrooms
-Green and Herbal teas and lots of pure water
-Papaya and pineapple
-Blueberries, cranberries, goji berries, strawberries and raspberries
-Extra virgin olive oil, macadamia oil, Fish oil, and avocado oil
-Broccoli, Cauliflower- The Cruciferous family
-Sweet potatoes
-Spinach, kale- All dark leafy green veggies

Moderation is key! Always pair anti inflammatory food when you decide to indulge.

-Jessica Bradley, N.C.

References-
http://theconsciouslife.com/top-10-anti-inflammatory-foods.htm
http://www.naturallysavvy.com/health-concerns/fighting-inflammation-with-food
http://drpullen.com/antiinflammatoryfoods/

Cayenne Pepper

The cayenne pepper is a member of the Capsicum family, more commonly known as chili peppers. The common name “cayenne” was actually given to this pepper because of its cultivation in a town named Cayenne in French Guiana located on the northeast coast of South America. It wasn’t until the 15th and 16th centuries that cayenne and other chili peppers were introduced to the rest of the world. Christopher Columbus encountered them on his explorations of the Caribbean Islands and brought them back to Europe where they were used as a substitute for black pepper, which was very expensive at that time. Today China, Turkey, Nigeria, Spain and Mexico are among the largest commercial producers.

Health Benefits 

Blood Sugar: If you’re diabetic an average of 3 capsules of capsaicin will help bring down high blood sugar levels. *If you’re just the opposite and hypoglycemic, you might want to avoid cayenne pepper, both in food and in most herbal formulas.

Arthritis: The chemical capsaicin, found in cayenne pepper is noted for its anti-inflammatory properties. The pain relief comes from capsaicin’s ability to block nerve growth factor (NGF). NGF produces a hormone called substance P, which is responsible for sending pain signals to the brain. When NGF is blocked, pain is reduced or even eliminated. Messaging cayenne creams and ointments can really help relieve pain in the joints and muscles, or can be taken orally- Take 2 cayenne capsules 3-4x a day.

Circulation: Cayenne thins the blood and steps up the circulation making the blood less likely to clot; this is due to the cayenne peppers effect on the blood platelets “stickiness”.

Weight Control: Capsaicin is the component responsible for cayenne pepper’s ability to increase basal metabolic rate and stimulate the burning of fat for energy. Add cayenne to as many dishes as you want, homemade salad dressing, pasta sauces, beans and eggs.

Cardiovascular: Cayenne can help STOP a heart attack! -cayenne is able to act as a vasodilator where it opens the arteries for fresh blood to flow to the heart. Can be taken orally in case of a heart attack but usually 1tsp mixed in a warm tea for a much faster absorption.

Ulcer Prevention: The consumption of capsaicin stimulates the stomach to release more mucous that coats the walls of the intestines, including sore and bleeding ulcers. Take 1 cayenne capsule 2 -3x a day always with meals, suggested to take it with apple juice.

To enjoy the health benefits of this powerful pepper, mix a quarter of a teaspoon of ground cayenne into an eight ounce glass of warm water and drink. If you find the spice too hot at first, decrease the amount of cayenne until you get used to it. Eventually, you should be able to graduate to taking ½tsp of ground cayenne to 4ounces of warm water. Drink daily. Of Course you can just add it to any of your meals to add a little heat!

-Jessica Bradley, N.C.

References
http://www.nutriherb.net/cayenne_health_benefits.html
Murray, M (2005) pg. 471-474. The Encyclopedia of Healing Foods. New York, NY: Atria Books.
http://www.askahealer.com/prevent-heart-attacks.htm
http://www.harmonikireland.com/cayenne-pepper/

Quick Guide to pH in our Food and Drinks

Understanding Anxiety

Anxiety is a general term for several disorders that cause nervousness, fear, apprehension, and worrying. These disorders affect how we feel and behave, and they can manifest real physical symptoms. Mild anxiety is vague and unsettling, while severe anxiety can be extremely debilitating, having a serious impact on daily life. Understanding why you may be feeling this way will give you tools to a healthier self.

Anxiety and stress are two of the most common types of mental disorders In the United States. Frequently, they coexist with depression, eating disorders and substance abuse. There are five types of anxiety disorders; many individuals may have more than one type. 

Panic Disorder- Repeated episodes of intense fear that appear suddenly, often without warning and with varying frequency. Symptoms- chest pain, heart palpitation, sweating palms, dizziness, shortness of breath and a sense of unreality or an uncontrollable fear of death.
Obsessive Compulsive Disorder (OCD) -Anxious thought and uncontrollable ritualistic behavior- No pleasure is derived from performing the rituals; rather, provide only temporary relief.
Post-Traumatic Stress Disorder– Common in those who have served in combat- “battle fatigue.” May relive the event in nightmares or have disturbing recollections of it during waking hours. Usually effects those who have experienced trauma in some way.
Phobias– These are seemingly inexplicable fears that may be either specific or social in nature. Specific phobias are irrational fears of certain things or situations such as heights, or closed in places (Claustrophobia). Social phobias are an intense fear of humiliation in a public situation.
Generalized Anxiety Disorder (GAD) – Much more serious than the daily anxiety one may feel. It is chronic, excessive worrying about health, personal finances, work, and family. Characterized by difficulty sleeping, trembling or twitching, light headedness, irritability, muscle tension, headaches and depression may accompany the anxiety.

Primary Causes for Anxiety attacks and Panic attacks

Research has found a few of these items to be a contributing factor to anxiety itself; therefore, assessing your lifestyle choices and making your environment a healthier place to heal will help prevent further anxiety and panic attacks.
-Food allergies/ intolerance/sensitivities
-Candida overgrowth
-Nutritional deficiencies
-Caffeine and other stimulants
-Sugar- all forms (Natural from fruit- is okay)
-Chemical Sensitivities
-Pesticide/herbicides
-Mold- (Peanuts & oranges have high mold)
-Hormonal fluctuations
-Unbalanced Neurotransmitters
-Adrenal fatigue
-High stress

The one thing that all these causes have in common is their impact on neurotransmitters in the brain. Each of the issues above alters, disrupts and/or depletes your neurotransmitters.

Therapeutic Support

Balance Blood Sugar- Obtain adequate healthy proteins &fats during the morning and afternoon- stick to nuts/seed for a snack. Don’t allow yourself to have low blood sugar this will induce anxiety/ panic attacks. Small meals during the whole day.
Nutritional Deficiencies- Rebuild minerals, vitamins, &neurotransmitters. High n3 fats, calming herbs & supportive adrenal and liver foods. Supportive supplements.
Adequate Sleep- Try not using electronics 30mins before bed, baths are very calming and herbal teas may induce sleep. Can add aroma therapy to your night routine for a more calming and relaxing way to go to bed.
Regular Exercise- pick an activity that you enjoy- swimming, yoga, walking, Thai-chi, even gardening gets circulation going. Daily is best but anything helps!!
Relaxation Techniques- Reduce Stressors- Meditation and breathing techniques. Essential oils have great calming and uplifting properties to them and are a great addition to anyones daily lives.

By adopting a holistic treatment for anxiety into your lifestyle, you may find the much needed relief you’ve been searching for.

-Jessica Bradley, N.C.

Reference:
Disease Prevention and Treatment 4th edition: scientific protocols that integrate mainstream and alternative medicine. 2003, Life Extension Media
http://www.holistichelp.net/holistic-treatment-for-anxiety.html

Stimulants

Caffeine– Is a potent and quick-acting drug which produces an effect similar to the stress response in our bodies-cortisol. Caffeine affects each person differently, depending on individual circumstances; a hit of caffeine can cause insomnia in one person or a great way to sleep for someone else. It has an almost instant effect on your mind-body which will continue to influence your state for 6-8 hours.

How does caffeine affect blood sugar?

• Caffeine will causes your adrenal glands to release their hormones into your bloodstream, Causes blood sugar, or blood glucose, to be released from storage through the effects of the adrenal hormones. This gives you a temporary lift.
• Requires your pancreas to over-work. This is because your pancreas now has to produce extra insulin to reduce this extra blood sugar. Once the extra insulin has ‘mopped up’ the extra blood sugar your temporary lift from the caffeine ends. However in heavy caffeine users the pancreas, in time, becomes over-sensitive and over-zealous. Now it begins producing too much insulin – it ‘mops up’ not just the excess blood sugar but the blood sugar you need to feel alert and energetic. The initial effect of this is a let-down effect and a craving for more caffeine to give you a further boost.
• A later effect can be excessive and chronic tiredness, even on waking in the morning. Some people find that many of the psychological complaints common to reactive hypoglycemia disappear within a few days of stopping caffeine.

Sources of caffeine– coffee, soda-drinks, some over-the-counter medications, some pharmaceutical drugs, chocolate, SOME- herbal teas, energy drinks, sports water, breathe fresheners, gum, mints, and instant oatmeal.

Note- To avoid uncomfortable withdrawal effects it is wise to ease off caffeine over a period of 7-14 days to reduce the discomfort. Reducing caffeine too quickly can cause a quite dramatic drop in blood pressure, due to the body becoming over-sensitive to adenosine, and this can cause more blood to gather in the head producing a migraine-like headache. Muscle cramps, giddiness, excessive sleepiness, and lack of concentration are other common withdrawal from going ‘cold turkey’.

Alcohol- Increases the action of insulin and can interfere with glycogen synthesis and gluconeogenesis; the formation of glucose from a non-carbohydrate source such as amino acids. Alcohol can cause hypoglycemia shortly after drinking and for 8-12 hours after drinking. Alcohol can also negatively impact blood sugar levels each time that it is consumed, regardless of the frequency of consumption. Research has shown that acute consumption increases insulin secretion, causing hypoglycemia, and can also impair the hormonal response that would normally rectify the low blood sugar. Drinking as little as 2 ounces of alcohol on an empty stomach can lead to very low blood sugar levels. This makes alcohol an even bigger problem for anyone with diabetes. Along with the impact on blood sugar, studies have also shown that alcohol can impact the effectiveness of the hypoglycemic medications. If you choose to have a drink, it needs to be paired up with a balanced meal.

How much can I drink if I choose to?

Women- are allowed 1 drink or less every day.
Men- are allowed 2 or fewer drinks a day.
1 alcoholic drink equals- 12oz beer, 5oz wine, or 1½oz distilled spirits- vodka, whiskey, gin etc.

Nicotine- The nicotine in, inhaled tobacco smoke, moves from the lungs, into the bloodstream and up to the smoker’s brain within 7 to 10 seconds. Once there, nicotine triggers a number of chemical reactions that create temporary feelings of pleasure for the smoker, but these sensations are short-lived, subsiding within minutes. As the nicotine level drops in the blood, smokers feel edgy and agitated. Nicotine inhibits the release of insulin from the pancreas, a hormone that is responsible for removing excess sugar from a person’s blood. This leaves the smoker in a slightly hyperglycemic condition, meaning there is more sugar in the blood than normal. High blood sugar acts as an appetite suppressant, which may be why smokers think their cigarettes reduce hunger.

Sources of Nicotine- Cigarettes, cigars, chew, snuff, gums, patches, electronic cigarettes-nicotine through steam, Tobacco, and in very small amounts eggplants, potatoes, tomatoes, and sweet peppers they are members of the night shade and produce trace amount of nicotine.

The Key to Stimulants is moderation. Enjoy occasionally and try not to make it a daily habit. Never go “Cold Turkey” when you decide to give your body a break. 

-Jessica Bradley, N.C.

References-
http://www.pe2000.com/caffeine.htm
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/alcohol.html
http://quitsmoking.about.com/od/nicotine/a/nicotineeffects.htm
http://www.norden.org/en/publications/publikationer/2003-531