When you think about health foods, how often do you consider chocolate?

Fortunately, dark chocolate is a superfood! When you consume the right type of dark chocolate, you can look forward to surprising benefits, like boosting your antioxidants, lowering blood pressure and even reducing your risk of cancer.

Read on to discover the surprising benefits of dark chocolate, as well as what type you should be eating.

Dark Chocolate: A Sacred Food with Healing Benefits

Throughout history, dark chocolate (or cacao, as it’s called before being made into a chocolate bar) has been hailed as a health tonic. This is especially true throughout Mesoamerican cultures, who held the belief that the cacao bean was a sacred food handed down by the gods to provide stamina, heal numerous diseases, and reduce fatigue (1).

In fact, the effects of cacao were thought to be so powerful that consumption was reserved specifically for priests, high government officials, military officers and great warriors. It was considered unsuitable for women, children, and the lower classes due to its potency.

What exactly is it about dark chocolate that makes it such a cherished health food? Let’s dive into the research-backed facts behind its benefits.

8 Health Benefits of Dark Chocolate

Many of dark chocolate’s surprising benefits stem from its potent antioxidant compounds epicatechin, catechin, and procyanidins, along with flavonoids and polyphenols. These antioxidants are responsible for putting a halt to DNA damage, reducing inflammation, regulating glucose levels, slowing aging, and more.

Read on to see just how powerful they are in dark chocolate.

1. Lowers Blood Pressure and Improves Heart Health

Not only does dark chocolate make you feel similar to being in love (okay, maybe not that good), but it has major benefits for your heart and blood pressure levels.

Studies show that the compound prostacyclin in dark chocolate is able to help lower blood pressure by increasing vasodilation, the opening and loosening of your arteries and blood vessels (2). In addition, another study revealed that higher chocolate intake is associated with a lower risk of future cardiovascular events (3).

The Kuna Indians of the San Blas islands of Panama, who drink roughly three cups of a cacao beverage daily and have a very low prevalence of hypertension, myocardial infarction and stroke compared to those on the mainland, are a good example of chocolate’s benefits at work. In addition, studies have found that their blood pressure doesn’t rise with age (4).

2. Fights Aging

As we mentioned earlier, dark chocolate is loaded with antioxidant compounds that help fight the DNA damage that causes aging symptoms like wrinkles, graying hair, and disease. In fact, research shows that just a single serving of cacao contains more phenolic antioxidants than most foods and more antioxidants than many Americans get on average per day (5).

Research also shows that the polyphenols and flavonoids in dark chocolate can help protect your skin from UV damage, which is a huge factor in preventing skin aging (6).

3. Reduces Cholesterol

Alongside lowering blood pressure and improving heart health, dark chocolate also has a few cholesterol-lowering tricks up its sleeve. Studies have shown that just one week of dark chocolate consumption was enough to improve lipid profiles and decrease platelet reactivity for both men and women (7). This may be due to the fact that the cocoa butter in dark chocolate contains some of the same heart-healthy fatty acids found in olive oil.

4. Improves Brain Function

Dark chocolate has been studied for its ability to boost cognitive function by improving cerebral blood flow, thanks in part to its high flavanol content. One study showed that the intake of flavonoid-rich foods, including chocolate, wine and tea, results in improved cognitive performance, especially in elderly participants.

Another study out of Italy also found that the flavanols in chocolate could prevent and even reverse age-related memory decline (8).

5. Anti-Diabetic Effects

Research has shown that dark chocolate improves glucose balance, insulin sensitivity and inflammation markers – all symptoms that contribute to the development of diabetes. In one particular study, scientists found these benefits occurred only when participants ate dark chocolate; those who consumed white chocolate received no benefits (9).

Interestingly, a study in Japan found that the risk of developing diabetes was reduced 35 percent among men who consumed “chocolate snack pieces” once per week or more versus those who never or almost never ate chocolate (10).

6. Potentially Reduce Risk of Developing Cancer

To date, studies have confirmed that chronic inflammation contribute to factors that increase your risk of developing cancer, including DNA mutations and cancer cell growth. Research has confirmed that the antioxidants in dark chocolate have a strong ability to fight the DNA damage that could lead to cancer development, as well as reduce certain inflammation enzymes that could encourage its growth (11).

7. Reduces Risk of Developing Neurological Diseases

Flavonoids have been shown to offer significant protection for neurons in your brain and nervous system. Specifically, they reduce neuroinflammation, which has been found to be a major cause of the development of Parkinson’s and Alzheimer’s disease. In addition, their ability to increase cerebral blood flow encourages the growth of new neurons in the hippocampus, which processes memory (12).

8. Increases Satiety and Reduces Appetite

Just when you thought chocolate was banned from your diet while trying to lose weight, research shows it may actually help you keep cravings in check, which can help keep the pounds off. Studies have found that the smell of dark chocolate reduces appetite and improves satiety (13).

How to Choose the Best Dark Chocolate

Obviously, not all chocolate is created equal. To get the most benefits associated with dark chocolate, you want to steer clear of any of the candy bar varieties (even if they are “gluten-free” or “Paleo”) and be sure to choose a bar that contains at least a 75 percent cacao content. This will ensure there are minimal added sugars, so you get the bittersweet goodness without the damaging effects of sugar.

How Often Should You Indulge in Dark Chocolate?

While dark chocolate is loaded with benefits, more doesn’t necessarily equal better. Most of these studies used a moderate amount of dark chocolate consumption, which could be comparable to a square of dark chocolate per day, or a tablespoon or two of dark cacao made into a hot chocolate drink (just make sure you don’t add any sugar).

Even if you don’t eat it every day, try to get in a dose of dark chocolate at least three times a week to boost your antioxidant levels and cash in on the many benefits of this true superfood.

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The post 8 Surprising Health Benefits of Dark Chocolate appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

You may be eating lots of beans and grains because we’ve been told they are healthy and full of fiber, but this could be causing your health issues as well. You see, legumes and grains are full of a substance called ‘lectins’.

Lectins are a type of naturally occurring protein that is especially prevalent in grains and legumes. These lectins bind to carbohydrates, forming something called glycoproteins. Although all foods contain some lectins, only about 30% of the foods we eat contain them in significant amounts.

Lectins actually perform a number of healthy functions in the body including regulating the immune system, helping cells and molecules stick together, and fighting off bacterial, fungal and viral infections. Lectins are also known to have anti-cancer/anti-tumor properties as well.

Where lectins get their bad reputation is from eating too many of them—mostly in grains and beans. While lectins are in many highly nutritious foods, lectins can actually act more like a toxin in the body, and can contribute to health issues like leaky gut syndrome, autoimmune problems, and inflammation.

We humans have trouble digesting many of the lectins found in our food. Since lectins are “sticky” they can attach to the intestinal walls and cause digestive distress. Lectins can also separate the tiny intracellular junctions in the cells of the intestines, and cause a condition called ‘leaky gut’. This causes food substances like proteins to leak out into the bloodstream before they are fully broken down and digested. The result is widespread inflammation, and possible allergic reactions to these foreign proteins.

A study published in the British Journal of Nutrition shows that lectins can also aggravate autoimmune reactions including rheumatoid arthritis, lupus, Inflammatory Bowel Disease, and fibromyalgia. This makes sense, as autoimmune conditions result when the immune system begins to attack healthy cells in the body. This creates fatigue, chronic pain, and painful joints.

Lectins also act as an anti-nutrient, meaning that they can interfere with digestion and absorption of foods, upping the risk of nutritional deficiencies, and creating digestive problems like stomach cramps, bloating, diarrhea and vomiting. Uncooked beans can actually cause lectin poisoning.

Symptoms of eating too many lectins

Here are a few of the most common symptoms that may occur with excess lectin intake:

• Bloating
• Fatigue
• Joint Pain/swelling
• Gas
• Stomach pains
• Vomiting
• Diarrhea
• Constipation
• Skin problems

Why are vegetarians and vegans at risk? In order to get protein from plant-based foods, most vegans and vegetarians have to rely heavily on grains and beans. In fact, combining grains and beans is one way that vegans can get all the amino acids for protein in their diets.

Legumes including peas, beans (of all kinds), soybeans, peanuts, and grains, contain the most lectins, followed by dairy, and plants in the nightshade family such as tomatoes, potatoes, peppers, and eggplant.

Here is a list of the worst lectin foods:

1. Potatoes (regular white potatoes, not sweet potatoes)
2. Red Kidney Beans
3. Eggplant
4. Soybeans
5. Lentils
6. Peppers (all kinds)
7. Wheat/gluten
8. Peas
9. Tomatoes
10. Peanuts
11. Corn
12. Wheat

Why are lectins such a problem?

According to Dr. Gundry, M.D., who wrote the book, “The Plant Paradox” about dietary lectins:

“…our microbiomes are capable of eating lectins…We’ve killed off most of our good bugs [that would eat up lectins] with broad-spectrum antibiotics…and artificial sweeteners…Just one packet of artificial sweetener kills 50 percent of the bacteria in our guts.”

Lectins are controversial, but increased toxins in our environment, glyphosate in our foods, prescription medications and overuse of antibiotics, is definitely changing the shape of our microbiomes.

The ironic thing about lectins is that they are typically associated with foods that are nutrient-dense, so giving up lectin-containing foods means cutting out a large variety of healthy foods. For vegans and vegetarians, this would mean eliminating many foods that supply needed protein in a meatless diet.

Although lectins have been associated with a slew of negative side effects, you don’t need to totally eliminate all lectin-rich foods from your diet altogether. You can actually reduce the lectin content of foods you eat by changing how you prepare them and still enjoy their other qualities.

When prepared properly you can reduce the lectin content in foods. Legumes of all kinds (beans, peas, etc) must be cooked well to lower the lectins. One of the quickest and easiest ways to cook the lectins out of foods is to use a pressure-cooker or Instapot. Be sure beans are well-done. Kidney beans have one of the highest levels of lectins and even a few undercooked kidney beans can make you very sick!

Soaking and sprouting grains and seeds is also effective to lower lectin content. Seeds and beans can be soaked for 24 hours, rinsed and drained frequently and then sprouted. Sprouting decreases lectin content and other antinutrients and also increases the nutrition.

Fermentation is another excellent way to reduce lectins while increasing beneficial bacteria.

However, if you have serious health issues such as autoimmune, digestive issues or celiac disease—all of which are related to lectins in your diet, you may want to avoid them all together.

If you are giving up lectins to see if it improves your health, it may take some time. Most people notice a difference within two weeks, but it can take two, three, four, five, or even six months to really get your gut health back. If you rely on high lectin foods to supply your protein, you may be better off trying to incorporate some other naturally raised animal proteins into your diet.

And an additional note:

– Don’t confuse ‘lectins’ with ‘leptins’ or ‘lecithin’.
– LECTINS are a protein substance in foods that can irritate the gut.
– LEPTINS are a hormone that has to do with hunger and feeling full.
– And LECITHIN is a nutritional type of fat found in soy and other foods that is good for brain function

References
https://draxe.com/leaky-gut-diet-treatment/?utm_campaign=feed-posts&utm_medium=social&utm_source=facebook&utm_content=draxe&fbclid=IwAR3GcYh8QFHPJhgxLZNrmQc0QgOEvlojEEMguHL6ve_zzvNq3PicVgh1rcY
https://www.healthline.com/nutrition/dietary-lectins#section6
https://www.mindbodygreen.com/articles/lectin-free-diet-dr-gundry
https://draxe.com/lectins/

The post How You May Be Unknowingly Destroying your Digestive Health—Especially if You Are Vegan! appeared first on thenutritionwatchdog.com.

You probably reach for this unconsciously at most every meal. Some people like liberal amounts of it added to most everything—eggs, soups, salads, chicken, steak, burgers, and on and on. I’ve even seen some delicious desserts prepared with this interesting, spicy ingredient.

What is it? Black pepper! This low-key ingredient graces most every table around the world. Like many spices, this common one packs a powerful antioxidant, phytonutrient-heavy punch!

Black pepper’s whole corns are actually berries that grow on the pepper plant. This small woody vine produces white flowers that develop into berries. These berries are harvested and dried and become either the whole peppercorns that you grind or you purchase it already ground into a powder. Black pepper, green pepper, and white pepper are all from the same fruit—it is just harvested at different times.

Black pepper is picked when the fruit is half ripe and just before it turns red. The peppercorns are left to dry and they become darker. The green peppercorns are picked before they ripen and are still green, while the white pepper is picked ripe, soaked and the hulls are removed, making it white. Pink pepper comes from a totally different plant that is actually more related to ragweed.

This zingy, essential ingredient holds some great health benefits. Let’s take a look…

Anti-Inflammatory, Antioxidant, and Anti-Cancer

Black pepper contains an active ingredient called piperine. Black pepper actually has antioxidant, cancer fighting, anti-inflammatory activity. In some studies, when black pepper was present, human cancer cells were inhibited from growing due to these actions.

And even more interesting is when black pepper is combined with the curcumin in turmeric, it actually enhances the absorption of the curcumin and increases its amazing antioxidant, anti-inflammatory powers.

Improves Digestion

Black pepper or piper nigrum helps to send an alert that starts with the taste buds in your mouth which travels to the stomach. When your stomach receives that signal, it begins to increase the hydrochloric acid production, thereby preparing it to better digest food.

Hydrochloric acid is one of the primary stomach enzymes necessary for proper breakdown of food into absorbable nutrients. It is especially important for protein and fats. Many, many people have weakened digestive systems, leading to heartburn (yes this is due to an inadequate amount of digestive enzymes, not too much) and slow digestion. Hydrochloric acid also helps to speed up transit time through the intestines, help it absorb nutrients better, and also fight many GI diseases.

Black pepper helps to combat constipation, diarrhea and food-borne bacteria as well. This study shows that black pepper helps to stop the growth of dangerous E.coli and Staph aureus bacteria, so if you are eating food from a buffet or picnic, adding lots of black pepper may help stave off any sort of food poisoning.

Eating foods that cause gas? Black pepper is considered an effective carminative, which means it helps to prevent gas in the intestines, leading you to smoother (and quieter!) digestion.

Helps Reduce Weight

Piperine in black pepper also helps to burn fat and lower blood sugar, making it an excellent additive to foods for combating obesity and diabetes.

In another study conducted on animals, a high fat diet combined with black pepper significantly reduced body weight, triglycerides, total cholesterol, LDL and the very harmful VLDL, along with fat mass. It also help to increase the beneficial HDL. So, piperine can help reduce fat and lipids, which can help you lose weight.

Helps You Absorb Valuable Nutrients

We have most likely heard all the amazingly valuable benefits of the super-food of the century, turmeric. Curcumin is the active ingredient in turmeric that has the most powerful benefits on our bodies.

However, one of the problems with curcumin is that it is very hard to absorb into the body in order to get its superpower health benefits. But, when combined with piperine from black pepper, its absorption and benefits are multiplied exponentially!

One study showed that adding 20 mg of piperine to 2 grams of curcumin increased its absorption significantly. Research shows that combining the piperine in black pepper with the curcumin in turmeric can enhance curcumin absorption by up to 2,000%

So, if you want to increase the health benefits of both black pepper and curcumin, combining curcumin with piperine dramatically increases the positive effects of both.

Experts have also looked into the ability of piperine to increase the body’s absorption of resveratrol. Resveratrol is a red wine compound that may slow aging and lower a person’s risks for brain disorders, heart disease and type-2 diabetes.

The addition of piperine significantly improved the bioavailability of resveratrol, according to Nihal Ahmad, a professor of dermatology at the University of Wisconsin School of Medicine and Public Health who studied the effect piperine has on the body’s absorption of resveratrol.

Piperine apparently blocks a metabolic process in the body, known as glucuronidation, which causes resveratrol to break apart before it gets absorbed into the bloodstream. By slowing down this process, piperine may help the body take up more beneficial resveratrol. So how about a little black pepper with your wine?

Piperine also increases the body’s ability to absorb betacarotenes, selenium and B-vitamins including pyridoxine, riboflavin, thiamin and niacin as well as other nutrients from food.

Prevents Harmful Substances that Form When Grilling Meat

Grilling meat over hot coals or flames produces a carcinogenic substance called “herterocyclic amines”, or HCA’s. These form when meat is cooked or charred over high temperatures. That unfortunately means that char-grilled steak or flame-grilled burger has some cancer-causing ingredients. Studies have shown that just a teaspoon of black pepper per half pound of meat will almost completely eliminate the formation of HCA’s during cooking.

If that’s a bit too much spice in your meat, you can get the same effect from mixing pepper, oregano, rosemary or other herbs in the same spice-to-meat ration to get the same effects. Here is an article I wrote that teaches you the healthiest way to grill your meat.

Helps you Quit Smoking

Some of the sensory cues that are associated with cigarette smoking can actually help to suppress the withdrawal symptoms, including the craving part—which is the worst part, according to one study. A vapor of black pepper essential oil was given to 48 cigarette-smoking participants in a three-hour session, after the subjects were deprived of cigarettes. A second group inhaled from a mint/menthol cartridge device, and a third group from an empty cartridge.

Cigarette craving was significantly reduced in the group given black pepper extract, compared to the other two groups and it alleviated symptoms of anxiety. The conclusion: Black pepper constituents may be useful in developing smoking cessation treatments.

Powerful Spice That Adds Flavor and Zing

Black pepper contains some powerful anti-inflammatory, antioxidant anti-cancer health benefits. It also helps to boost the nutrient power from other healthy foods. It fights bacteria, aids in digestion, and helps with weight loss. So when the waiter comes around with that big pepper mill asking if you want a little bit on your salad or main course, say, “Pepper up!”

A Note of Caution

If you are taking prescription drugs, it’s possible that swallowing heavy doses of piperine or large amounts of black pepper could interfere with the action of these medicines. Check with your physician first before starting on any type of piperine supplement.

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References
https://draxe.com/peppercorns/
https://foodfacts.mercola.com/black-pepper.html
https://www.mccormickscienceinstitute.com/content/msi/assets/Singeltary%20Nutr%20Today%2045,43,2010.pdf
https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-black-pepper.html
http://time.com/5503520/black-pepper-health-benefits/

The post This Common Meal Ingredient has Serious Health Benefits and It’s Right Under Your Nose…aaachoo!! appeared first on thenutritionwatchdog.com.

Cancer. It’s one word that strikes fear into the hearts of most people. It can cause you to totally re-think your whole life. Empowering yourself with a plan of action will go a long way towards your health, wellness and mindset. If your lifestyle and diet need an overhaul, now is the time to make some drastic changes.

Foods have the power to strengthen our immune system to fight cancer, increase antioxidants in our body to protect our cells’ DNA and prevent cancer—all the while adding to our overall health. Our bodies have a natural tendency to want to heal, but we must help our bodies return to a point where they are able to fight off disease. We can do this by eliminating cancer-causing foods and toxins, and creating a diet of healthful, cancer-fighting, immune-strengthening foods.

Whether you choose to undergo conventional cancer treatments or decide to follow a more natural route, these tips on cancer fighting foods will help you fight cancer and get back on the road to health.

While conventional medicine downplays the importance of diet and lifestyle changes, it is necessary for you to realize that both your diet and lifestyle are of utmost importance!

The best start is by removing and detoxifying the body from those foods and toxins that are feeding and encouraging cancer, oxidation, and a weakened immune system, and then begin rebuilding the body’s cells—from the ground up—so to speak with super healthy foods that fight cancer.

Starve the Cancer

Adopt a ketogenic diet. Ketogenic diets have been scientifically proven to improve cancer recovery and to have a proven ‘anti-tumor’ effect on cancer cells. A ketogenic diet is a very low carb, lower protein and higher fat diet. Keto diets help to turn the body’s ‘fat burning’ mechanism on, while keeping blood sugar and insulin very low. When the body is able to efficiently break down fat, or ketones as they are called, in the body to use as fuel, the body is ‘fat-adapted’. Cancer cells primarily use glucose as their fuel, and cannot utilize ketone bodies, so they essentially starve and die on this type of diet.

Besides the keto diet’s ability to lower blood sugar and insulin and to burn fat for fuel, this diet is also known in health circles as having some very health-protective benefits. For one, it starves cancer cells, and as we know, this is super important, so it is well worth it to make some major dietary changes. This diet also helps reduce inflammation, another health issue tied to cancer.

The best way to prepare the body for a keto diet is to adopt an intermittent fasting routine. This allows the body to fast for periods of 12-16 hours or more, and helps to begin the fat adaption process.

Contrary to what many of us believe, our bodies do not just fight cancer when we actually have a cancer diagnosis. Cancer takes years to grow in our bodies, and we are actually fighting and killing off cancer cells on a daily basis! So, eating foods that fight cancer is extremely important on a daily basis as well—whether you have been diagnosed with cancer or not.

Says Ty Bollinger, from TheTruthAboutCancer.com website,

“New studies focused on the benefits of using food as medicine have made fascinating discoveries in the last decade. The results from prestigious labs all over the world show us that not only can you improve your general health to prevent disease… you can actively fight disease… with food.”

Yes, in fact, there are foods that specifically target cancer cells, all the while benefiting and strengthening the healthy cells in your body. There are foods available right at your local health food store or farmer’s market that will help you fight and destroy these invading cells.

This article will help you uncover those foods that will help you to:

• Detoxify your body
• Strengthen the immune system and repair cells’ DNA
• Actually kill cancer cells and stop its spread

Top Ten Cancer Fighting Foods

1. Garlic

The #1 most powerful anti-cancer food is garlic. Garlic, especially raw garlic, along with its other close relatives in the allium family including onions, leeks and shallots are some of the most powerful cancer-fighting foods. Garlic and the rest of the allium family contain very powerful antioxidants like allicin that remove free radicals from the body. Garlic is also valuable as an immune booster, is anti-inflammatory, lowers blood pressure, LDL cholesterol, and detoxifies.

There are several studies that show an increased intake of garlic with a reduced risk of certain cancers, especially cancers of the stomach, colon, esophagus, pancreas, and breast. Other cancers that garlic and onions fight include oral, ovarian, endometrial, kidney, and laryngeal cancers.

The cancer-fighting effects of garlic may be related to its antibacterial properties, or its ability to fight cancer-causing substances, help repair DNA, reduce cell reproduction or induce cell death.

2. Broccoli, Broccoli Sprouts and other Cruciferous Vegetables

Broccoli is related to the whole cruciferous cancer-fighting vegetable family that includes cabbage, cauliflower, arugula, kale, collard greens, and brussels sprouts. Broccoli and its cruciferous cousins have proven effective against many cancers, especially breast, cervical, gastric, prostate and liver cancers.

Broccoli is also super high in powerful phytochemicals and the antioxidants glucoraphanin and indole-3-carbinol, which are proven cancer-fighting weapons, which have selective toxicity against cancerous cells, while strengthening the body’s healthy cells.

Cruciferous vegetables are known to be powerful cancer killers and many are rich in glutathione, known as the “master antioxidant” because of its powerful free-radical-scavenging abilities. Most all of the cruciferous vegetables are nutrient-dense sources of a family of phytochemicals called isothiocyanates that are linked to cancer prevention.

Broccoli sprouts actually contain some of the highest levels of cancer fighting compounds. Numerous studies have shown the highest cancer protective properties tend to be concentrated in the sprouts about 3 days after sprouted. Broccoli is also naturally anti-inflammatory, good for the bones and the heart, and nutrient dense, so it benefits overall health as well.

3. Green Tea

Green tea contains some uniquely powerful antioxidants called ‘catechins’ that are strong free-radical fighters and have been shown in lab studies to actually kill or inhibit the growth of existing cancers and shrink tumors. Green tea’s two main anticancer compounds, EGCG and quercetin are powerful weapons in a fight against many types of cancers.

Additionally, green tea helps to promote the production of the antioxidants glutathione and superoxide dismutase (SOD) which drastically lower inflammation in the body. As an added benefit, green tea also reduces the risk of heart disease, lowers LDL (bad) cholesterol while raising HDL (good) cholesterol, and lowers blood pressure.

4. Leafy Green Veggies

Leafy greens are one of the most important parts of any healthy diet since they are loaded with vitamins, minerals, antioxidants, and other necessary phytochemicals. Leafy greens, especially bitter greens, like arugula, watercress, kale, collards, mustard greens, and more, are badass fighters in the war against cancer.

Many of these greens—mustard, collards, kale, arugula and more are actually part of the cruciferous veggie family, so they contain the same cancer-fighting compounds as their cousins. Leafy greens are high in vitamin C, methylfolate (an absorbable type of folic acid), and betacarotene—all powerful antioxidants.

Leafy greens are also sources of glucosinolates, which gives them effective antibacterial and antiviral properties, detox the body of carcinogenic substances, reprogram cancer cells to die, and prevent tumor formation and metastasis. These natural chemicals are activated during chewing and digestion into biologically active cancer-killing compounds such as indoles, thiocyanates and isothiocyanates.

5. Ginger

Ginger is one of the most powerful anti-inflammatory cancer-fighting foods you can find! Ginger is known to actually shrink tumors and destroy cancer stem cells, as effectively as some chemotherapy medications. However, ginger has the ability to protect healthy cells while killing cancer stem cells.

Ginger contains a powerful compound, 6-shogaol, that is highly effective in killing cancer stem cells in breast cancer, according to a study done in 2015. Shogaol was compared to the chemotherapy drug, Taxol, and curcumin from turmeric. The compound found in ginger was found to be the most effective, especially against cancer stem cells. Taxol could not match the activity of the shogaol in ginger even at a 10,000X increase!

Ginger extracts have been shown in scientific studies to have antioxidant, anti-inflammatory, and anti-tumor effects on human cells and cancer cells. Because ginger has such a powerful anti-inflammatory effect on cells, reducing key inflammatory indicators also reduced chances of cancer development, in addition to ginger’s tumor-shrinking capabilities.

Ginger’s anti-nausea action is also very valuable to prevent nausea and vomiting as a result of chemotherapy from standard cancer treatments.

6. Turmeric

The super-food turmeric has been valued as far back as 3,000 BC and is one of the most important anti-cancer nutrients studied today. Curcumin is the yellow pigment that comes from turmeric and is one of three known active ingredients in turmeric. Curcumin has demonstrated incredible anti-cancer benefits. In countries where people eat turmeric daily as a part of their diet, research shows lower rates of many types of cancers.

Over 2,000 researched studies have been published that show curcumin combats cancers of the breast, prostate, liver, colon, lung, pancreas and more. Many of these studies have shown curcumin actually stops cancer cells from multiplying and brings about cancer cell death. Curcumin’s ability to fight cancer is superior to many chemotherapy drugs because it selectively kills cancer stem cells, leaving healthy cells intact.

Curcumin is currently being tested in several clinical trials to treat cancer, including prostate, breast, colon and osteosarcoma. Curcumin can kill a wide variety of tumor cell types through several totally different mechanisms. Because of the varied way curcumin can cause cancer cell death, cancer cells are not likely to develop resistance to curcumin, unlike many chemotherapy drugs.

7. Mushrooms

Medicinal mushrooms have been used for centuries all over the world to fight cancer and enhance or modulate immune response. These mushrooms include shitake, reishi, maitake, mannentake, and cordyceps. Research has indicated these varieties of mushrooms have unique anti-cancer, antiviral, anti-inflammatory and liver protective activities.

Reishi mushrooms have been used in Chinese medicine for cancer treatments for many years. Reishi is also said to improve well being, strength and enhance health. Reishi mushrooms stimulate the immune system, diminish the unpleasant side effects of chemotherapy, and protect the cells’ DNA.

Turkey Tail is another well-known medicinal mushroom in alternative medicine. Studies show it improves survival rates, modulates (balances out) the immune system and has anti-tumor properties. It also enhances the beneficial effects of chemotherapy and reduces side effects.

Cordyceps acts an immune stimulator by increasing cancer-fighting T cells and ‘Natural Killer’ cells, while prolonging the life and power of white blood cells. This increases the body’s ability to fight pathogens, infections and cancer. It has demonstrated anti-tumor properties and also protects the kidneys from chemotherapy.

Maitake mushroom works on the immune system. Studies have shown that it can enhance two different immune system pathways, helping it fight infection and protecting the body from invaders like cancer. Maitake also protects cells with its antioxidant properties and decreases the inflammatory factor COX2 enzyme so common in cancer physiology. Maitake also fights metastases and prevents the the proliferation and spread of cancer.

8. Pomegranate

Pomegranates have been used for many, many years for a variety of diseases and illnesses like cancer. Pomegranates contain strong antioxidants, and are a rich source of anthocyanins, ellagitannins, and hydrolysable tannins.

Studies show that the pomegranate has a multi-targeted attack against various types of cancers, which is one of the reasons pomegranates are so effective. It does this by protecting against DNA damage, stopping the spread of cancer in the body, decreasing inflammation, protecting healthy cells and causing cancer cell apoptosis (cell death). Pomegranate is effective against a wide variety of cancers.

9. Berries

Berries, including strawberries, raspberries, blueberries, cranberries, blackberries, black raspberries, cherries, elderberries, and bilberries are all loaded with a cancer-fighting substance called anthocyanins. Blackberries, black raspberries and blueberries, in particular, have some of the highest levels of this health-promoting phytochemical. Anthocyanins slow the growth of pre-malignant (cancer) cells and prevent new blood vessels from forming which would feed a cancerous tumor.

10. Orange Colored Vegetables

Bright colored vegetables means that they are loaded with phytochemicals, especially antioxidants called carotenoids which fight cancer. Other carotenoids include alphacarotene, betacarotene, lycopene, lutein, and cryptoxanthin, which are all related to plant-based vitamin A.

Including citrus fruits, sweet potatoes, pumpkin, squash, red peppers, tomatoes and other bright red, orange or yellow vegetables will help to get plenty of these powerful carotenoids in your diet. Betacarotene has been well-studied and is known to be essential for a strong immune system, detoxing the body, and fighting cancers of the skin, eyes and organs. ‘Eating the rainbow’ helps to give your body a full spectrum of these powerful cancer-fighting tools.

This list is by no means complete—there are literally hundreds of foods, herbs and spices that fight cancer, and by eating a variety of fresh, organic, naturally raised foods—along with limiting the toxins in your diet and environment, you can begin the healing process.

In addition to the above cancer-fighting foods, overall nutrition is extremely important. Every bite you put into your mouth should be a nutritious super-food. Strengthening your body, powering up your immune system and optimizing your health as much as possible is key to your health and longevity.

Be sure to include plenty of healthy proteins in your diet. While this is a plant-heavy diet, it by no means is a vegan diet. A healing body needs protein to rebuild itself. Supplement with small amounts of naturally-raised, grass-fed and grass finished meats, organic, pastured raised poultry and eggs, and wild caught fish. Meat, poultry and fish raised in a natural environment without added hormones, antibiotics or grain will nourish and protect your body while it fights cancer.

Add in bone broth to soothe and heal the digestive system while strengthening and fortifying it. Bone broth is valuable to help soothe and remove inflammation in the gut. Often gut issues are a basis for overall inflammation in the body–one of the starting points for cancer growth.

Healthy fats are also key to good nutrition and good health to fight cancer. Avoid toxic, processed vegetable oils and instead consume plenty of natural healthy fats like grass-fed butter, organic, unrefined coconut oil, and high antioxidant extra virgin olive oil. And be sure to add in the cancer fighting healthy fats of unprocessed nuts, avocados, and grass-fed organic dairy products, especially cultured dairy products like organic (unsweetened) yogurt and unprocessed cheeses.

Above all, keep a healthy mindset, meditate, de-stress, and love your body and yourself. Your body needs your attention now to recover and regain health. Give gratitude and appreciation for those supportive people in your life and appreciate living. Every day is a new day. Take care and have faith!

Speaking of cancer

We’ve all been popping vitamins like candy lately…

But according to Harvard, THIS vitamin has been linked to cancer!

The sad news is…

This Vitamin is in the top 5 most bought supplements in the USA.

And there’s a high chance you’re taking this vitamin too.

So please, I urge you to check this out.

References
https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/garlic-fact-sheet
https://thetruthaboutcancer.com/12-ways-to-prepare-detox-cleanse/
https://draxe.com/detox-diet/
https://draxe.com/cancer-fighting-foods/
https://drjockers.com/plant-based-ketogenic-diet/
https://drjockers.com/10-critical-ketogenic-diet-tips/
https://thetruthaboutcancer.com/cancer-fighting-benefits-of-curcumin/
https://www.lifeextension.com/Magazine/2016/11/How-Pomegranate–May-Protect–Against-Cancer/Page-01
https://foodrevolution.org/blog/ginger-cancer-treatment/
https://www.medicalnewstoday.com/articles/321410.php
https://www.cancertherapyadvisor.com/fact-sheets/cancer-reishi-mushroom-fact-sheet/article/647081/2/

The post The Top Ten Cancer Fighting and Killing Foods appeared first on thenutritionwatchdog.com.

By: Cat Ebeling RN, MSN-PHN, & Mike Geary – Certified Nutrition Specialist, Co-authors of the best-seller: The Diabetes Fix

I love cherries! Dried, fresh, frozen, tart or sweet…in smoothies, on salads, even in main courses. They are an excellent sweet healthy snack full of antioxidants, and fat burning ingredients.

Cherries contain some unique and pretty awesome bioactive components that can help prevent cancer, diabetes, heart disease, Alzheimer’s and other inflammatory diseases—as well as prevent muscle soreness, and help you sleep. Not only that, cherries are an extremely effective treatment for arthritis pain, gout, hemorrhoids, and allergies.

Cherries have boatloads of antioxidants in them that fight free radical damage and protect our cells’ DNA. Free radicals are linked to many diseases including cancer, heart disease, and dementia. Cherries also contain the super-nutrients quercetin, hydroxycinnamates, potassium, carotenoids and melatonin. Even sweet cherries have a healthy low glycemic index of 22, making them a healthy food for people trying to keep their blood sugar stable.

Anti-Inflammatory

Cherries are one of the best anti-inflammatory foods you can eat. These little red powerhouses contain phytochemicals called “anthocyanins” that give them their deep red color. Scientists at Johns Hopkins University found that the powerful antioxidants called anthocyanins in tart cherries were as effective at decreasing inflammation as the anti-inflammatory drugs Ibuprofen, aspirin and Tylenol. Another study published in the Journal of Natural Products showed that anthocyanins and cyanidin isolated from tart cherries worked better than aspirin. And many studies have shown that Tylenol and Ibuprofen can be extremely harmful to the liver and very toxic, so eating foods that are anti-inflammatory is far better for your health.

In fact, cherries can even help your workouts. Cherries have been proven to get rid of the aches and pains from an intense workout. They can actually reduce muscle soreness as well. This study published in Journal of International Society of Sports Nutrition looked at cherries’ power to reduce muscle damage and soreness from working out.  54 runners ran a 16 miles race, while drinking tart cherry juice or a placebo. The group drinking the cherry juice reported a significantly smaller increase in pain compared to the placebo group, which was attributed to cherries’ anti-inflammatory effect.

Arthritis and Gout

Over 33 million Americans have osteoarthritis. Arthritis can physically affect the joint, creating friction and lots of pain when the cartilage wears down. In one study done at the Osteoarthritis Research Center with 58 osteoarthritic patients who drank two 8-ounce bottles of tart cherry juice for six weeks, Western Ontario McMaster Osteoarthritis Index (WOMAC) scores decreased significantly after the tart cherry juice treatment. The WOMAC index is standardized questionnaire used by health professionals to evaluate patients with osteoarthritis of the knee and hip, including pain, stiffness, and physical functioning of the joints.

Gout is another type of arthritis that is extremely painful, usually affecting the big toe. Uric acid crystals build up in the toe joint, causing major inflammation, swelling, redness and serious pain. High uric acid levels in the body can also be associated with diabetes, heart disease, and kidney disease. A large study of 633 people with gout were treated with cherry extract over a two-day period showing a 35% lower risk of gout attacks. When cherry intake was combined with allopurinol, a prescribed medication for gout and kidney stones, the risk of gout attacks was 75% lower.

Anti-Cancer

Anthocyanins from cherries, especially sour cherries have such strong antioxidant and anti-inflammatory activity, they inhibit tumor development in mice and the growth of human cancer cells. On a study done with mice with a genetic risk of colon cancer, a diet of tart cherries and anthocyanins helped prevent colon cancer and tumor growth. This study also showed that these two compounds from cherries reduced the growth of human colon cancer cells as well.

One other study done on humans with cherry extract showed a reduction in the growth of colon cancer cells and human breast cancer cells as well.

Sleep Soundly with Cherries

Cherries also help you sleep more soundly because they are one of the only foods that contain a natural substance called ‘melatonin’. Melatonin is a hormone in the body that regulates sleep cycles and helps you sleep deeply. Tart cherries contain the highest levels of melatonin. It only takes two tablespoons of concentrated tart cherry juice to promote good quality, deep sleep necessary for healing and repair of the body.

Melatonin contains powerful antioxidants that helps reverse aging as well. What’s more, a good night’s sleep helps to reduce cortisol which helps you burn fat better as well! In a study published in the European Journal of Nutrition, 20 volunteers consumed either a placebo or tart cherry juice concentrate for seven days. As a result of this treatment, total melatonin content was significantly elevated in the cherry juice group.

Healthy Hearts

Tart cherries can also protect the heart and reduce the risk of strokes. Research done at University of Michigan shows tart cherries activate something called PPAR (peroxisome proliferator activating receptors) in the body. These receptors are connected to glucose and fat metabolism and can help reduce heart attacks and cardiovascular disease. There are prescribed medications that do the same thing, but they come with serious side effects, such as increasing the risk of heart attacks and stroke!

While sweet cherries are effective, tart cherries contain even more of the powerful antioxidants that burn fat, help with muscle aches and soreness and help you sleep more soundly. Enjoy cherries in your next smoothie, on top of your breakfast oatmeal, throw in a salad, or just plain for a sweet, satisfying snack! One of my favorite snacks is frozen organic cherries mixed with raw almonds, and sprinkled with a little bit of cinnamon.  Give it a try!

(Mike’s cherry-infused cocktail tip: I have a sour cherry tree in my yard, so I get literally 1000’s of tart cherries every July… My favorite way to use all these sour cherries is to fill a bunch of mason jars with cherries and then add rye whiskey to the top of each jar, so that the sour cherries are infusing in the whiskey.  I let the jars sit at least for a couple weeks before I start drinking the cherry-infused whiskey, although many of the jars will soak for months before we get around to beginning to drink them.  

Each night after dinner, I like to take 1 shot of the cherry-infused whiskey, add a few shakes of organic digestive bitters, and a splash of sweet vermouth, and enjoy a super-healthy cocktail that’s a healthier version of a manhattan. The antioxidants and natural melatonin get extracted very effectively from the cherries by the alcohol (the cherries become white over time as the whiskey extracts all the phytonutrients) and help you fight inflammation, joint pain, and can help to get me to fall asleep easier from the natural melatonin.  I used to have knee pain years ago, but I think this combination of having 1 drink per day of my cherry-infused whiskey and my 1 mug per day of bone broth has completely eliminated my knee pain.  My joints have never felt better since I’ve been doing this nightly ritual!)

And some more tips on sleeping better, using tart cherry syrup and other tips too:
Drink tart cherry syrup and THIS tea to sleep deeper (plus 5 tips for insomnia)

Now you know cherries are one of the best anti-inflammatory foods you can eat. They are as effective in decreasing inflammation as those anti-inflammatory drugs you buy over the counter.

But cherries are not the only anti-inflammatory food out there, and you probably have this one food in your household right now.

Before you go… Our friend and favorite Doctor, Dr. Joshua Levitt, ND would like to share some of his trade secrets he has learned over the years…

This food kills knee, hip & back pain

As a naturopathic physician, for the better part of the last 20 years my main job has been to keep my patients’ joints moving freely…

Or to free them up when they’re stuck.

Today, I’m going to share with you what I’ve learned over all these years…

And let you in on a “trade secret” that will help your joints feel like they just got an oil change.

Read Now: 6 Anti-Inflammatory Foods for Your Knees, Hips, and Back

References:

Axe, J. Dr. Benefits of Cherries: Weight Loss, Gout Healing & Less Inflammation. Dr. Axe Food is Medicine. Retrieved from https://draxe.com/benefits-of-cherries/

Cherries, Dec 2007. Life Extension Magazine. Retrieve from
http://www.lifeextension.com/magazine/2007/12/sf_cherries/page-01

Kang SY, Seeram NP, Nair MG, Bourquin LD. Tart cherry anthocyanins inhibit tumor development in Apc(Min) mice and reduce proliferation of human colon cancer cells. Cancer Lett. 2003 may 8;194(1):13-9.

Kuehl, Perrier, Elliot, Chesnutt. (April 2010). Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. Retrieved from https://jissn.biomedcentral.com/articles/10.1186/1550-2783-7-17

Olsson ME, Gustavsson KE, Andersson S, Nilsson A, Duan RD. Inhibition of cancer cell proliferation in vitro by fruit and berry extracts and correlations with antioxidant levels. J Agric Food Chem. 2004 Dec 1;52(24):7264-71.

Tall JM, Seeram NP, Zhao C, Nair MG, Meyer RA, Raja SN. Tart cherry anthocyanins suppress inflammation-induced pain behavior in rat. Behav Brain Res. 2004 Aug 12;153(1):181-8.

Schumacher, Pullman-Mooar, Gupta, Dinnella, Kim, McHugh. (August 2013). Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/23727631

Wang, Nair, Strasburg, Chang, Booren, Gray, DeWitt. (Feb 1999). Antioxidant and antiinflammatory activities of anthocyanins and their aglycon, cyanidin, from tart cherries. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/10075763

The post Five Good Reasons to Eat More Cherries (Plus a Healthy Cherry-Infusion Cocktail Recipe!) appeared first on thenutritionwatchdog.com.

By: Catherine Ebeling 
Co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Nothing says “Summer” better than a cool, refreshing, sweet, juicy, delicious slice of ripe watermelon—no matter what time of year it is. But I often hear cautions on eating watermelon—that it is high glycemic, full of sugar, mostly water, not very nutritious, etc.

Right? Or wrong?

While watermelons are mostly water—90% or so, they are also full of vitamins A, B6, C, lycopene, antioxidants and minerals. Remember hearing about the lycopene in tomatoes? Watermelon, another red-colored fruit, is FULL of this powerful phytonutrient! In fact, watermelon has some of the highest levels of lycopene of all fruits and veggies. Just one cup of watermelon has 1 and a half times the lycopene of a large fresh tomato. And who eats just one cup of watermelon? I know I don’t!

Because watermelon is one of the best sources of lycopene with more than 6,500 micrograms in less than half a cup, you are getting an army’s worth of inflammation-fighting antioxidant activity! Lycopene from the red flesh of watermelon is very stable, even after the watermelon has been cut and stored in the refrigerator. Lycopene is thought to be even more powerful than its other orange/red colored ally, beta carotene—found in red and orange fruits and veggies.

Cardiovascular Benefits

Lycopene is a powerful natural anti-inflammatory and antioxidant, valued for its role in protecting the cardiovascular system, bone health, and preventing cancer. Along with lycopene, watermelons contain another powerful phytochemical, citrulline, an amino acid. Citrulline gets converted into another important chemical in the body, arginine, or L-arginine. Arginine is used to create nitric oxide, which has powerful benefits on the heart and blood vessels. NO can actually cause blood vessels to relax and open up, lowering blood pressure and helping the body carry more oxygen to parts of the body where it is needed–like muscles, your heart and your brain. A study from Florida State University found that watermelon could make a significant difference in lowering blood pressure–especially in overweight people, by relaxing the blood vessel walls.

Citrulline, when it converts into arginine, can also help prevent excess accumulation of fat in fat cells, because it blocks an enzyme that stores this fat. And because citrulline is a precursor to nitric oxide, it can also help improve erectile dysfunction in men, in a similar way that Viagra works—although you would have to quite a bit of watermelon to get the same effect as Viagra.

As you can see in this article, watermelons are on the list of foods that beat statins for heart health!

It’s All About the Lycopene

Carotenoids are powerful antioxidants, capable of destroying free radicals which attack our bodies and can contribute to chronic disease and aging. In one study of 13,000 adult Americans, low levels of carotenoids were a key predictor of early death. Especially low blood levels of lycopene! Lycopene protects our cardiovascular system, the male reproductive system, and in the skin, it protects and prevents UV damage from the sun.

Several studies have been conducted showing the strong link between levels of lycopene and heart disease. Analyses from the Physicians Health Study showed a 39% decrease in stroke risk in men with the highest blood levels of lycopene. Another study in Finland following 1,000 men for 12 years has had similar results as well.

Lycopene is also responsible for limiting the enzyme responsible for making cholesterol, so eating foods with more lycopene also helps to reduce cholesterol—specifically, LDL cholesterol.  (Side note:  speaking of heart health, did you know that grass fed dairy fat actually contains nutrients that help unclog your arteries)

Anti-Cancer Power

Lycopene is a life-saver in more ways than one! Besides its cardiovascular benefits, lycopene’s antioxidant power extends to anti-cancer effects as well. A 2014 meta-analysis of 10 studies shows dietary lycopene to be protective against ovarian cancers, as well as brain tumors and breast tumors.

And of course, we know about lycopene’s value in fighting prostate cancer. In several studies, higher intakes of foods containing lycopene and a higher serum or plasma concentration of lycopene was associated with a very significant decreased risk of prostate cancer—especially the more lethal kind of prostate cancer. When researchers studied only the men who had had at least one high risk PSA test, the subjects had a 50% decreased risk of lethal prostate cancer.

“Based on these results, we hypothesize that the consumption of a diet rich in lycopene-containing foods reduces the aggressive potential of prostate cancer by inhibiting the neoangiogenesis that occurs in tumor development,” Dr. Giovannucci’s team reported online ahead of print in the Journal of the National Cancer Institute.”

Other studies have shown lycopene’s powerful cancer fighting ability effective against lung cancer, esophageal, stomach, pancreatic, colorectal, and cervical cancers as well.

Extremely Good for Rehydration

Watermelons get their name because they are over 90% water, and that water is full of electrolytes and potassium which helps you stay hydrated or to rehydrate. The perfect fruit to eat on hot summer days, or after a hard, sweaty workout! And that delicious juice can also help prevent muscle soreness—especially if you have watermelon before your intense workout.

Its Not Just the Red Part

While most of us only eat the juicy red flesh of the watermelon, the whole thing is actually edible and chock full of nutrients! From the red center to the stem end, and also the blossom end–including the white part near the rind–are a plethora of impressive antioxidants, flavonoids, lycopene, and vitamin C. Even the green rind is full of nutrients. The rind is full of chlorophyll, and contains even more citrulline than the red flesh. Try throwing your watermelon rinds into the blender with fresh squeezed lime juice for a healthy slushy treat.

It is still best, however, to pick ripest, reddest watermelon you can find. Lycopene content continues to increase all the way up until the time the watermelon is at its reddest and ripest.

And don’t spit out those seeds, unless you are in a watermelon seed-spitting contest! The black watermelon seeds are not only edible, but actually extremely good for you. They are full of iron, zinc, fiber and protein. Seedless watermelons are ok to eat too—they are not genetically modified, only hybrid forms of watermelon bred especially for their no-seed content.

Watermelons also are rich in anti-inflammatory substances including cucurbitacin E, tripterpenoid which help to block the pain and inflammation of certain enzymes, in a similar fashion as NSAID’s like ibuprofen and aspirin.

While being very low in calories (only about 46 calories in a cup), watermelon also contains an impressive variety of other important essential nutrients including:

• Vitamin A
• Vitamin C
• Vitamin B6
• Potassium
• Magnesium

The Age Old Question—How Do You Pick the Perfect Watermelon?

It can be a huge gamble finding the perfect, red, sweet watermelon. But—if you know what to look for, there is a real method to finding the best one. Look on the underside of the watermelon for a pale, butter-colored yellow spot—not white or green. This is one of the best indicators of the ripeness of the watermelon. Also pick up a few and choose the one that is heaviest for its size. Many people ‘thump’ the watermelon to check its ripeness too—listen for the best hollow bass sound.

Be aware that watermelons do contain a reasonable quantity of fructose, so be mindful of your sugar intake, and eat watermelon in moderation.  With that said, because watermelons are so filling, and have both high water content AND high fiber content, the old myth that watermelons are high glycemic is not entirely true… This is because the “glycemic load” of a watermelon is actually fairly low since it’s nearly impossible to overeat large quantities of a food that is as filling as watermelon.

So enjoy your watermelon, knowing you’re doing your body good!  Also try my friend Danette’s watermelon & lime juice drink here!

References:

Charnow, (Feb 2014). Lycopene May Decrease Prostate Cancer Risk. Retrieved from http://www.renalandurologynews.com/prostate-cancer/lycopene-may-decrease-prostate-cancer-risk/article/335907/

Figueroa, Wong, Kalfon. (2014). Effects of Watermelon Supplementation on Aortic Hemodynamic Responses to the Cold Pressor Test in Obese Hypertensive Adults. American Journal of Hypertension, 2014; DOI: 10.1093/ajh/hpt295

Furhrman, J., MD. How Tomatoes Can Protect You Against Heart Attack and Stroke. Retrieved from http://www.timigustafson.com/2013/how-tomatoes-can-protect-you-against-heart-attack-and-stroke/

Hak AE, Ma J, Powell CB, et al. (2004). Prospective study of plasma carotenoids and tocopherols in relation to risk of ischemic stroke. Stroke 2004; 35:1584-1588.

Journal of the National Cancer Institute. (Feb 1999). Tomatoes, Tomato-Based Products, Lycopene, and Cancer: Review of the Epidemiologic Literature. Retrieved from http://jnci.oxfordjournals.org/content/91/4/317.full

Karppi J, Laukkanen JA, Sivenius J, et al. (2012). Serum lycopene decreases the risk of stroke in men: A population-based follow-up study. Neurology 2012; 79:1540-1547.

Karppi J, Laukkanen JA, Makikallio TH, et al. (2011). Low serum lycopene and beta-carotene increase risk of acute myocardial infarction in men. Eur J Public Health 2011.

Mateljan, G. World’s Healthiest Foods. Retrieved from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=31

Mercola, J., DO. (2014). 6 things you didn’t know about watermelon. Retrieved from http://articles.mercola.com/sites/articles/archive/2014/07/21/watermelon-nutrition.aspx#_edn15

Szalay,J. (October, 2014). Watermelon: Health Benefits, Risks & Nutrition Facts. Retrieved from http://www.livescience.com/46019-watermelon-nutrition.html

Shardell MD, Alley DE, Hicks GE, et al. Low-serum carotenoid concentrations and carotenoid interactions predict mortality in US adults: the Third National Health and Nutrition Examination Survey. Nutr Res 2011; 31:178-189.

The post The Truth about Watermelons…and Benefits appeared first on thenutritionwatchdog.com.

Today’s blog is republished from my friends at TheAlternativeDaily, and I wanted to share it on our blog here because its a really interesting way to get a couple more superfoods into your daily diet, and fight inflammation in your body…

By Stephen Seifert, TheAlternativeDaily.com

Starting the day with your morning routine may suit your needs just fine. A bit of yoga, maybe meditation, a shower, a healthy breakfast with organic coffee, and then out the door. Does this sound familiar? If so, your morning routine is already exceptional, but we have a mighty elixir that can compliment your regimen wonderfully.

You may have heard that warm lemon water will get those pipes working in the morning and optimize your health. You may even drink warm lemon water with Himalayan salt, or warm lemon water with honey in the morning. However, have you heard of warm lemon water combined with honey, cinnamon, and the most essential ingredient to this morning elixir, turmeric? If you have yet to try this one, you may be missing out on an excellent way to begin your day. All-natural lemon and turmeric are especially powerful ingredients that boast a wealth of beneficial properties.

Lemons offer a tasty, tart flavor with many health-promoting properties. According to a study published in the Chemistry Central Journal (2015), lemons possess a treasure trove of natural metabolites. The study authors state, “Citrus fruits exhibit plentiful bio-activities including antioxidant, anti-inflammatory, anti-cancer, antimicrobial and anti-allergy activities, as well as cardiovascular effect, neuroprotective effect, hepatoprotective effect, obesity control, etc.” Lemons are indeed a healthy ingredient to enjoy at the beginning of the day. However, when you couple lemon with turmeric, your health and wellness benefits increase significantly.

One active ingredient in turmeric, curcumin, has been the focus of several academic studies.

Curcumin may alleviate inflammation: According to research from the Department of Stomatology at the University of California, San Francisco, curcumin possesses anti-inflammatory properties. The research, published in the Journal of Alternative and Complementary Medicine (2004), found that curcumin, “may exert its anti-inflammatory activity by inhibition of a number of different molecules that play a role in inflammation.”

Curcumin’s anticancer potential: Curcumin may play a vital role in cancer prevention, according to a study published in BioMed Research International (2014). Previous research has highlighted curcumin’s antioxidant, antibacterial and antitumor properties, according to the study, which concluded, “Curcumin, a vital constituent of the spice turmeric, is an alternative approach in the prevention of cancer.”

Therapeutic applications of curcumin: According to a review study published in the AAPS Journal (2013), “curcumin has shown therapeutic potential against a number of human diseases,” including multiple types of cancer, inflammatory bowel disease, irritable bowel syndrome, arthritis, peptic ulcers, psoriasis, H. pylori infection, Alzheimer’s disease, acute coronary syndrome, atherosclerosis, diabetes, and respiratory tract infections.

The Turmeric and Lemon Morning Elixir

1 serving
Prep Time- 5 minutes
Cook Time- no cooking

Ingredients
What you’ll need…
1/2 of a lemon, squeezed for juice
1/4 – 1/2 tsp turmeric
1/2 tsp honey
1/4 tsp cinnamon powder
1 cup warm water, and/or coconut milk (the coconut milk adds healthy fats, and helps absorption of turmeric)

How to make it…

Mix the lemon juice, turmeric and honey into your cup of warm water or milk. You will want to stir these ingredients well. Add cinnamon on top and continue to stir your morning elixir as you drink it — this will ensure that the turmeric does not settle at the bottom of your cup.

Turmeric with its main active ingredient, curcumin, may be that one healthy addition to your morning routine you’ve been looking for, and can help you fight inflammation in your body.  I enjoy this elixir nearly every morning with fruit, which adds a sweet, delicious twist.

What healthy alternatives get your morning off to a perfect start?

Note from The Nutrition Watchdog:

If you take turmeric or curcumin your joints and inflammation, check this out from our friends at UpWellness. They have come up with something that takes care of both….

Doctors were stunned to discover that a remote Himalayan tribe had almost zero cases of joint or knee pain.

And that’s despite a diet rich in cheese and red meats, and drinking copious amounts of alcohol (all things that are supposed to make knee pain and inflammation worse).

Their secret?

A simple, 30-second trick they practice at 6:45 each morning that can not only prevent — but reverse creaky and stiff knee joints. Here’s how to do it:

>> 30-second Himalayan practice “cures” knee and joint pain (try it tonight)

Read These Articles Next:

1 Simple trick to REVERSE your Diabetes, naturally (while getting off drugs ASAP)

2 Simple steps to REMOVE visceral belly fat (the deadliest type)

The #1 WORST exercise for aging (stop doing it!)

Sources:
http://online.liebertpub.com/doi/abs/10.1089/107555303321223035
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3886164
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4176907
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3535097
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690266

The post Fight Inflammation with This Turmeric and Lemon Morning Elixir appeared first on thenutritionwatchdog.com.