Food & You: The Body-Mind Connection

There's no doubt about it: what we eat, and how much we eat, has a direct impact on our physical health. But did you know that those same choices also influence mood, mental alertness, memory, and emotional wellbeing? Food can act as medicine, have a neutral effect, or it can be a poison to the body and mind.

When food acts as poison, it creates inflammation, which alters the body's balance of nutrients, hormones, and neurotransmitters. This directly affects your body's ability to manage and heal from stress or illness.

While some body-mind effects are due to naturally occurring nutrient content in food, much is due to hidden additives. Below, are four common culprits. If you're experiencing symptoms that interfere with your quality of living, talk with Dr. Bossio about the role these or other foods may play in your health.

Foods that Impact Body-Mind Wellbeing

Caffeine: The most socially accepted psychoactive substance in the world, caffeine is used to boost alertness, enhance performance, and even treat apnea in premature infants. Caffeine is frequently added to other foods, so be mindful of total consumption. Too much caffeine (500-600 mg daily) interferes with sleep quality, which affects energy, concentration, and memory. Caffeine can aggravate other health conditions, cause digestive disturbances, and worsen menstrual symptoms and anxiety.

Food Dye: Those brightly colored, processed and packaged foods come with a rainbow of health risks. Listed on ingredient labels as "Blue 2," or "Citrus Red," food dye has been documented to contain cancer-causing agents (e.g., benzidine). They're also associated with allergic reactions and hyperactivity in children. Dyes are sometimes used to enhance skin color of fruits and veggies. A number of dyes have been banned from use in foods and cosmetics around the world.

Sugars: Increased sugar consumption (as much as 30% over the last three decades for American adults), is linked to decreased intake of essential nutrients and associated with obesity, diabetes, inflammatory disease, joint pain and even schizophrenia. Too much dietary sugar can result in blood sugar fluctuations, causing mood swings, anxiety, irritability, headaches, and increased depression. Sugars that can act as poison include High Fructose Corn Syrup, table sugar, artificial and "natural" sweeteners.

MSG: Monosodium glutamate is a flavor enhancer common in packaged and prepared foods. Although the FDA considers MSG "generally safe," some individuals experience a complex of physical and mental symptoms after eating MSG-containing foods. Symptoms vary but can include headache, sweating, nausea, chest pain, heart palpitations, and overstimulation of the central nervous system which can lead to alterations in sleep, mood, and immunity.

Becoming aware of your food choices, why you make them, and how you feel mentally and physically is an important first step in understanding your personal body-mind food connection. It may be helpful to keep a mind-body food journal to provide a clear picture of how your food choices affect your health.

References

Image Attribution: Eldar Nurkovic/bigstockphoto.com

Eggplant: Versatile and Good for You

A favorite in vegan and omnivore cuisine, eggplant can be baked, roasted, grilled, used as a pizza topping or in stir-fry recipes. It has a pleasantly bitter taste and spongy texture that may vary depending on the color/variety of eggplant selected. Dress your cooked eggplant with herbs, sauces, and condiments and you'll be sure to please even the pickiest guest at your dinner table.

Eggplant contains a phytonutrient (plant chemical with nutritional benefits) called nasunin. Nasunin acts as an antioxidant, protecting cells from damage. In addition, eggplant contains a wealth of other antioxidants that support brain and heart health. In research studies, one variety of eggplant - called Black Magic - was found to have three times the antioxidant properties compared to several other types of eggplant. It's also a terrific source of dietary fiber, copper, potassium and B vitamins.

It's best to buy eggplant in-season during the months August through October. It comes in all sorts of shapes (baseball size to a thick crescent) and a cornucopia of colors such as lavender, jade green, and yellow-white. Choose eggplants that are firm, vivid in color, and heavy for their size. The skin should be smooth, shiny and without damage.

To test for ripeness, press your thumb into the eggplant. If the skin doesn't "spring back," it's not ripe. Eggplant is highly perishable so don't cut it before storing. Keep it stored in a food crisper or on the shelf in the fridge for a few days.

Image Attribution: Dasha Petrenko/bigstockphoto.com
References

Vitamin E

Vitamin E is a fat soluble cluster of compounds that comes in eight different forms, all of which are essential to the overall health of your body. One of its major functions in the body is as an antioxidant, which helps protect your cells from the damage caused by free radicals. Vitamin E is also responsible for immune function, skin health, cell signaling and regulation of gene expression. Research has shown Vitamin E can help improve Diabetes, and protect against bladder cancer.

The best way to increase your levels of Vitamin E is to eat more vitamin rich foods. Oils such as wheat germ, sunflower, and safflower, nuts such as almonds, hazelnuts, and peanuts, and vegetables such as tomatoes and spinach all contain high-levels of Vitamin E. This food-based Vitamin E is better for the body than supplementation because it contains all eight forms of the vitamin. If you are going to consume your Vitamin E through food, make sure to eat the nuts and leafy greens raw. Heat can kill up to 2/3 of the available vitamins and nutrients.
Sometimes your Doctor may want you to add additional supplementation to your diet. If this is the case, look for supplements that contain mixed tocopherols and tocotrienols. Some of the best supplements will also have gamma-tocopherol. Because Vitamin E is fat soluble, doses at too high of a level can be toxic. For an average adult, levels should not exceed 1000 mg. Because Vitamin E can effect blood coagulation, it should not be taken before surgery. And, as with any supplementation, it is important to consult with your physician.

References

Rose Hips for Wellness

There's nothing like a rose to stimulate feelings of wellbeing. And nothing quite like rose hip - the actual fruit of a rose - to enhance health and promote wellness.

Of all the roses, the beautiful Wild Dog Rose is the type most often cultivated for their hips. Once the flower has bloomed, and all the petals have fallen off, the hip is picked and used in a range of herbal preparations. Rose hips contain a variety of antioxidants (especially Vitamin C), Vitamin A, carotenoids, and other plant compounds that are recognized for their role in preventing degenerative disease, including heart disease and certain types of cancer.

Many natural health practitioners use rose hip to treat wounds and inflammation. Rose hip oil is commonly used in cosmetics as it has the ability to revitalize skin cells. It has been used to treat scars, acne and burns. In Germany, rose hip powder (capsule) has been used to treat osteoarthritis and rheumatoid arthritis. Herbalists have long used rose hip tea to ease constipation and as a supplement to treat a cold.

Rose hip pulp can be incorporated into sauces or made into a jelly. Standardized extracts are also available in capsules. Always check with Dr. Bossio or your wellness practitioner before using any herbal remedy.

Image Attribution: Anna21/bigstockphoto.com

References

Picnic Your Way to Better Health

Picnics are a great way to enjoy the fresh air and sunshine of summer, while indulging in local in-season produce. Here are 6 ways to improve your health this summer while enjoying a picnic.

1.  Mother Nature Boosts Mood. A study published in 2010 showed that as little as 5 minutes of outdoor activity in the beauty of mother nature boosted the mood and self-esteem of men and women of all age groups. So walk to a park, garden, or other natural setting to set up your picnic. But of course be sure to bring your bug repellent and do a good tick check after your picnic. 

2.  Take a Breath of Fresh Air. While you are out surrounded by nature, make sure to take some slow, deep breaths and appreciate being in the moment. By slowing your breath to a steady, deep rhythm, you can increase feelings of joy and wellbeing.

3.  Eat Local Produce. To prepare for your picnic, go to the local farmers market to pick up some fresh, locally-grown, organic produce. In-season produce will have traveled shorter distances from farm to table, making it more nutrient rich. It will also have been allowed to ripen on the vine longer, increasing its levels of nutrients such as Vitamin C.

4.  Eating in Full Color. Fill your picnic basket up with the colors of the rainbow. Each color has its own blend of phytochemicals in the form of antioxidants, flavonoids, phytonutrients and more. So, eating a spectrum of colorful produce will help give your body healing and vital nutrients. Some great picnic foods are: carrot sticks, apple wedges, purple grapes, melons, celery sticks, and cherry tomatoes.

5.  Lean into the Protein. A picnic is a great time to get in some lean proteins, which are essential building blocks for muscles and tissue regeneration. Lean protein consists of poultry, fish, nuts and seeds. Some picnic protein ideas are chicken salad, chicken kabobs, grilled or canned salmon, trail mix, or roasted almonds.

6.  Friends and Family as Medicine. Research has shown that social connection, strong relationships and healthy family ties have a stress-relieving effect on the body as well as increasing long term health. Picnics are a great way to spend time with loved ones. Bring along games to encourage play and interaction like croquet, Frisbee, horse shoes, jump ropes or hula hoops. Not only will it be fun, it will help increase your cardiovascular health.

Image Attribution: Bethtt/freeimages.com
References

Amla: Indian Gooseberry (Emblica officinalis)

Indian Gooseberry is an unusual, translucent fruit found in shades of yellow, green, red, or black. Berries may be perfectly round or oval and elongated and contain abundant, tiny edible seeds. The flavor ranges from tart and sweet to moderately sour.
Gooseberry is abundant in vitamin-C, and contains B-vitamins, calcium, phosphorus, iron, and beta carotene. A powerful antioxidant, Amla helps prevent and repair damage caused to cells by free radicals. Two other compounds in Amla, flavones and anthocyanins are noted for their beneficial health effects against cancer, aging, inflammation, and neurological diseases.

In Ayurvedic Medicine, both dried and fresh Gooseberry fruits are used alone or in combination with other plants to support health and treat a variety of medical conditions. Some of the many health benefits or effects include:

• Fortifies the liver and helps flush toxins from the body
• Balances stomach acid
• Helps regulate blood sugar
• Reduces inflammation
• Healing ulcers
• Supports heart health
• Manages fever, coughs, bronchitis or asthma

Gooseberry is of interest to researchers and health practitioners for its role in managing diabetes, prevention and treatment of certain cancers and heart disease, and its protective effect on brain health. In fact, several researchers revealed that various extracts and herbal formulations of Amla have potential therapeutic benefits and the results are similar to standard drugs. It's important to consult with Dr. Bossio to determine the right amount of an Amla supplement.
Look for Indian Gooseberry in international grocery stores and enjoy the fruit as part of a healthy diet.

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References

Go Wild with Dandelion Greens

Go Wild with Dandelion Greens

You might not want dandelions (Taraxacum officinale) dappled across your lawn, but you definitely want to make them a part your healthy diet. For centuries, the sunny yellow dandelion, its greens and roots, has been embraced across cultures for its culinary and medicinal uses.

Dandelion roots contain several compounds beneficial to health, one of which is bitter taraxacin, which stimulates digestion. The leaves are rich in potassium, antioxidants such as Vitamin A and Vitamin C, Vitamin K, and several B vitamins.

Dandelion helps filter waste products from the bloodstream. In many cultures it has been used as a liver tonic, diuretic, and digestive aid. Herbalists have used dandelion to treat jaundice, cirrhosis and liver dysfunction. Preliminary research suggests dandelion may even strengthen liver and gallbladder function.

All parts of the dandelion are edible. The bittersweet roots may be eaten raw, steamed or dried, roasted and ground for a coffee substitute. The flowers are commonly used to make wine and jam. Dandelion greens can be eaten steamed, boiled, sauteed, braised or raw in salads.

Try adding dandelion greens to:

• quiche, omelette
• pesto
• sauce such as garlic & olive oil
• dips
• seafood soup
• sauteed vegetables
• to replace some of the kale in a green smoothie
• stuffing

Dandelion packs as much power in its flavor as it does in its nutrition. It can quickly overpower more delicate herbs and flavors-a little goes a long way.

When harvesting dandelion, especially for salad, take greens from young and tender plants, before the first flower emerges. Greens from older plants will be larger, but also tougher and more bitter. Older leaves are better suited for cooking. At the grocery store, look for organic dandelion with vibrant green color.

Image Attribution: 13-Smile/bigstockphoto.com

References

Mighty Pomegranate (Punica granatum)

Inside a lumpy, thick-skinned pomegranate you'll find a treasure of jewel-like arils-ruby seeds surrounded by sacs of flavorful juice. Pomegranate is both richly sweet and tart and exceptionally refreshing. Savor the flavor by eating the arils by the spoonful, adding them to salads or to a bowl of Greek yogurt. Any way you choose, you'll reap the health benefits of this exotic fruit.

Pomegranate is native to the mountainous regions along the Caspian Sea, near northern Iraq and northwest Iran. For centuries, cultures around the world have used all parts of the tree-roots, bark, flowers, peel, seed and seed oil-medicinally to treat a range of health concerns, from digestive disorders and dysentery, to fever and heart ailments. In the West, the fruit and seed are typically used in medicinal preparations. Modern research indicates that pomegranate may be beneficial for reducing risk and supporting treatment for arthritis, certain types of cancers, erectile dysfunction, and heart disease.

A compound found only in pomegranates called punicalagin is beneficial to the heart and blood vessels. Punicalagin is responsible for pomegranate's antioxidant effects. In fact, pomegranate has more antioxidant power than red wine and green tea! Preliminary research shows that drinking unsweetened pomegranate juice helps lower cholesterol, lower blood pressure, improve blood flow to the heart, and may help protect against the formation of blockages in the arteries. Further research is needed to determine how much pomegranate juice (or as a nutritional supplement) is beneficial for different people and for different health concerns.

When buying pomegranate, don't shy away from a fruit that isn't perfectly round or feels heavy. Unusual shape, and weight indicate a fruit that is plump with arils and juice. Pomegranates do not sweeten once picked, so you'll want to avoid fruits that look dried out.

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References

Garlic: Good for Your Heart!

It may not smell like a lily, but Garlic (Allium sativum) is an edible bulb from the lily family. Fondly known to herbalists as "the stinking rose", for centuries, there has been many traditional medicine uses for Garlic, including treatment of skin conditions, immune support, antimicrobial and, to reduce risk for cancer and heart disease. In fact, Garlic is one of the most widely studied herbal supplements for its beneficial effects on the heart.

Garlic contains several vitamins and minerals that support heart health, including vitamin B6, vitamin C, manganese, and selenium. But it's the chemicals that give garlic its pungent odor that scientists believe are the source of the herb's heart health-promoting effects. Garlic is rich in the allicin, alliin, and ajoene -- antioxidant compounds that help reduce the risk for cardiovascular disease.

Studies on garlic and the cardiovascular system typically use garlic powder, oil, or aged extracts. To date, the effects of garlic on the heart that are supported by science include:

• Slows the development of atherosclerosis (hardening of the arteries)
• Reduces blood pressure
• Reduces triglycerides and therefore lowers total cholesterol

The amount of active compounds supplied by garlic supplements can vary because allicin is very sensitive to things such as air and heat. For example, aging garlic to reduce its odor also reduces the allicin present and compromises the effectiveness of the product.

Generally safe for most adults, taking a garlic supplement can cause heartburn, upset stomach, an allergic reaction, and breath and body odor (common with raw garlic). Garlic should not be taken by persons who are preparing for surgery or who have bleeding disorders because it can impair the body's ability to form blood clots.

Image Attribution: kbuntu/bigstockphoto.com

References

Pumpkin

From Shakespeare's reference to "pumpion" in The Merry Wives of Windsor to The Legend of Sleepy Hollow, pumpkin is woven into the fabric of history and cuisine. Native Americans roasted long strips of pumpkin over an open flame and ate them. Colonists made pumpkin pie by slicing off the pumpkin top; removing the seeds; filling the rind with milk, spices, and honey; and then baking the pumpkin over hot ashes. And we all know pumpkin transforms into Jack-o-lanterns for Halloween decor. Today, we appreciate pumpkin not just for culinary traditions, but also for its abundance of nutrients and versatility in healthy meal preparation, such as soufflés, soups, bread, jam, butter, and desserts.

A member of the Cucurbitaceae family of vegetables (along with cucumber and squash), pumpkin is cultivated around the world for both its fleshy vibrant orange meat and seeds. It is a naturally low calorie (49 calories per one cup serving), yet filling food that offers the following health benefits:

Health Benefits

• Pumpkin contains no saturated fats or cholesterol. It is rich in dietary fiber, antioxidants, minerals, and many antioxidant vitamins, including A, C, and E.
• It is also an excellent source of many natural polyphenolic flavonoid compounds such as beta-carotenes, lutein, and zeaxanthin. Carotenes convert into vitamin A inside the body. Zeaxanthin is a natural antioxidant that may offer protection from age-related macular disease.
• Pumpkin is a good source of the B-complex group of vitamins including niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.
• It is a rich source of copper, calcium, potassium, and phosphorus.
• Pumpkin seeds provide dietary fiber and pack a powerful mix of protein, minerals, and vitamins: 100 g (1 cup) of pumpkin seeds provide 559 calories, 30 g of protein, plus folate, iron, niacin, selenium, and zinc.

Photo Attribution: Mr. Alliance/bigstockphoto.com

Elderberry (Sambucus canadensis)

For millennia, physicians and herbalists have found medicinal uses for all parts of the elder tree, including its wood, leaves, flowers, and berries. The branches of this native European plant were believed to cast off evil spirits. Leaves were used in ointments to heal wounds. Flowers and berries were used to make wine; infusions were a common treatment for colds and rheumatic conditions. Today, herbalists and holistic physicians commonly recommend elderberry for its immunity-boosting properties.

Elderberries are rich in vitamin C and flavonoids that act as antioxidants and exhibit anti-inflammatory properties. Studies have shown that elder extracts may inhibit the replication of viruses.

Elderberry syrup is made from an extract of elder fruits. Lozenges are often prepared with zinc and other herbs. Both are commonly used to help tame colds, coughs, and relieve flu symptoms. Syrups and lozenges are available on the market, but always check with Dr. Bossio to be sure it is a quality product and you are taking an appropriate dose.

Important caution: Unripe berries are not safe to eat nor are the other parts of the elder plant. Since elderberry stimulates the immune system, it is not recommended for people with autoimmune conditions.

Image Attribution: Adam88x/bigstockphoto.com
References

Summer Skin Naturally

Summer fun brings with it outdoor activities, fresh air, and lots of sun! Sunshine can be especially healthy because our bodies use it to create immune boosting Vitamin D, in which many people are deficient. To make Vitamin D, sunshine has to hit your bare skin directly. That's why a certain amount of sun exposure is actually great for you. However, too much sun can cause your skin to burn, creating damage to the cells, increasing your risk for skin cancer, and encouraging premature wrinkles. The key is to find the balance between healthy immune boosting sunshine and overexposure.

If you are planning outdoor activities, here are some guidelines for healthy summer skin:

1.Know Your Limit. We tolerate the sun differently based on genetics. People with fair skin tend to burn much quicker and need less exposure. It's important to know what your threshold is. If you have fair skin, start with only 5 minutes of sun on your bare skin before using sun protection. If you have a darker skin tone, you might try a few minutes longer. It also depends on the location of the sun and the time of year. At the peak of summer, UVB rays can be especially potent. Use your best judgement and aim for smaller amounts of exposure more frequently to get the best immune boost.

2. Avoid Toxic Sunscreens. Many sunscreens on the market contain toxic chemicals that get absorbed directly into your bloodstream when applied to your skin. If you are going to be protecting your skin with sunscreen, use all-natural alternatives. One excellent resource to find the perfect suncscreen is the Environmental Working Group  Guide to Safer Sunscreens.

3. Try a Cover-up. Another safe alternative is to cover your skin. UVB rays need to contact your skin directly to do damage. That's why we get tan lines in areas that are covered by our clothes. Some helpful coverups include bathing suit cover-ups and wraps, hats or shawls, or even shirts with long sleeves. If you are going to be adding layers of clothing as a cover-up option, it is important to stay cool and hydrated.

Sometimes, even our best attempts to avoid overexposure can fail, resulting in a sunburn. Or, maybe you have sun damage from the past. Here are some tips to help heal and repair the skin:

1. Aloe Vera. For immediate sunburns, apply a light layer of fresh aloe to the skin. If you have an aloe plant, simply snap off a few stems, break them open, and apply the pulp directly to your skin. The gel will not only cool the skin, research is showing that properties in the plant help moisturize and heal the skin. You can also get gels made with healing Aloe oil from your local healthfood store.

2. Antioxidants. To repair damage from the inside out, add potent antioxidants to your diet. These powerful nutrients help to both protect the skin and heal it from sun damage. Foods high in Vitamin C are especially healing for the skin such as papayas, bell peppers, strawberries, broccoli, and pineapple. Add these to your salads, fresh smoothies, or eat raw.

References

• "Will rubbing aloe vera on your sunburn help?" University of Arkansas Medical Science. http://www.uamshealth.com/?id=6046&sid=1
• Pizzorno, Joseph E., and Michael T. Murray. 1999. Textbook of natural medicine. Edinburgh: Churchill Livingstone.

Image Attribution: vasantdave/freeimages.com

Papaya

Papayas are tropical fruits that are high in Vitamin C, providing over 300% of your daily need in one serving. They are also high in Vitamin A, making them a great nutrient-rich food for the skin. Papayas have other amazing health benefits as well that make them a summer super food. They are rich in antioxidants, carotenes, flavonoids, and minerals. Because they are high in fiber, it helps the body absorb the sugars they contain at a slower rate. They help promote the health of the cardiovascular system, digestive system, and provide protection against colon cancer, rheumatoid arthritis, and macular degeneration. Because papaya contains the digestive enzyme, papain, it also helps aid in digestion and can reduce inflammation. To get more papaya in your diet consider eating it fresh, blending it in smoothies, or adding it to salads. Papaya seeds are edible, and some like their slightly peppery flavor but you do not have to eat the seeds to get the many health benefits of the fruit. Simply scoop them out and eat the Papaya like you would any other melon.

References

• "Papaya". World's Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=47
• Rakhimov MR. Pharmacological study of papain from the papaya plant cultivated in Uzbekistan (Article in Russian). Eksp Klin Farmakol 2000 May-Jun;63(3):55-7. 2000.
• Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220

Image Attribution: aladin66/istockphoto.com

Sunny Trio: Vitamins C, D, and E

For added skin protection and cellular repair, add in this potent vitamin trio by eating vitamin-rich foods or by taking them in supplement form. Vitamin C is an essential skin nutrient because its potent antioxidant properties help repair sun damage. It is also absolutely essential for collagen repair. This can help protect your skin from premature aging and sun damage. Vitamin E is another critical skin nutrient with potent antioxidant properties that help protect your cells from the damage caused by free radicals. Vitamin E is essential for the overall health of your skin, and has cancer-fighting properties that make it a great skin supplement. The final skin nutrient is Vitamin D, which plays a significant role in wound healing and tissue repair, and makes the skin less photosensitive and susceptible to sun damage. Most people have low or deficient levels of Vitamin D in their system. You can add vitamins C and E to your diet by eating fresh summer salads full of fruits and veggies. Try to add in as many colors of the rainbow as you can when selecting produce. Add in fresh smoothies filled with leafy greens, citrus fruits, melons, and healthy oils like wheat germ and sunflower. Vitamin D can only be added with either sun exposure or in supplement form. Before adding nutrients in supplement form, talk with Dr. Bossio. Vitamin E and D are both fat soluble and must be used at the correct dose. In addition, Dr. Bossio can help you choose high quality supplements from reputable companies.

References

• United States Department of Agriculture, Agricultural Research Service: USDA Nutrient Database for Standard Reference, Release 13, 1999.
• Mindell E. Earl Mindell's Supplement Bible. Mindell paperback, 1998:20.
• Bjelakovic G, Nikolova D, Gluud LL, Simonetti RG, Gluud C. Mortality in randomized trials of antioxidant supplements for primary and secondary prevention: systematic review and meta-analysis. JAMA 2007;297:842-57.
• Marz, R. (1999). Medical Nutrition. 2nd Edition. Omni-Press. Portland, OR: 235-241..
• "Vitamin D and Skin Health". Linus Pauling Institute Micronutrient Research for Optimal Health. Oregon State University Website.

Image Attribution: Jamesmcq24/istockphoto.com

Nature's Potent Healer: Neem (Azadirachta indicas)

The neem tree is a tropical evergreen native to India and Asia. For thousands of years, neem has been used in Ayurvedic medicine. Owing to its wide range of medicinal properties, it has attracted worldwide attention from allopathic, homeopathic, and integrative physicians and health researchers.

More than 140 compounds have been isolated from different parts of neem. All parts of the tree--bark, leaves, flowers, seeds, fruits, and roots can be used for the treatment of a variety of conditions. Medicinal applications of neem range from fever and inflammation to skin diseases and dental care. The leaf and bark, and their derivatives, have properties that demonstrate anti-inflammatory, anti-ulcer, antifungal, antibacterial, antiviral, antioxidant, and anticarcinogenic healing effects.

Neem remedies and neem-based products are appealing because they do not contain harsh chemicals and have varied uses for general health and well-being. Neem extracts are frequently found in shampoo, toothpaste, soap, cosmetics, insect repellent, lotions and creams, and pet shampoo.

Some of the common medicinal forms of neem are:

Extracts. High vitamin E content makes extracts effective in treating skin conditions such as eczema, psoriasis, acne, and skin allergies. They also have been found effective in eliminating bacterial and fungal infections. The leaf is the primary source for extracts.

Bark. The bark has potent antibacterial properties. It can be made into a fast-absorbing oil to treat recurrent skin conditions, skin infections, and wounds.

Twigs. For centuries in India, chewing young, soft branches has been useful for preventing cavities and gum disease. In the United States, neem toothpaste and other dental products are used in holistic dental care.

Seeds. Crushing the seeds of the fruit produces a potent oil that is predominantly used in insecticide and pesticide products. It is a safer alternative to products containing the chemical DEET. It is also a very good flea and tick repellant for animals. For people, the oil can be added to shampoos to soothe a dry, itchy scalp.

Where to find neem products:
Neem Tree Farms
Discover Neem
Pure Formulas Neem Toothpaste

Resources

• Organeem. "Neem Oil and Its Uses." Accessed March 2015.
• Subapriya, R., and S. Nagini. "Medicinal Properties of Neem Leaves: A Review." Abstract. Current Medicinal Chemistry - Anti-Cancer Agents 5, no. 2 (March 2005): 149-156.
• Village Volunteers. "History, Medicinal, and Practical Uses of Neem." Accessed March 2015.

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Chlorella: Unlocking the Secrets of a Superfood

Chlorella is a single-celled freshwater microalgae that has flourished for nearly two billion years. Photosynthesizing its energy from the sun, chlorella is a powerhouse of nutrients. It is a natural source of vegetarian protein—about 60 percent—a very high level for a plant. Due to this high protein concentration and chlorella’s naturally rapid growth rate, after World War II, chlorella was investigated as a possible food source.
 
Chlorella is rich in amino acids, antioxidants, vitamins, and minerals—including B-vitamins, vitamins A and D, iron, magnesium, potassium, and zinc. This unique combination of nutrients within chlorella is a primary reason why scientists around the world are actively researching* medicinal uses for this aquatic-based superfood.
 
Chlorella’s potential benefits for health and vitality include:

• detoxification from heavy metals, including mercury;
• supporting optimal immune system function;
• antioxidant properties;
• anti-inflammatory properties;
• healthy cholesterol metabolism; and
• support for digestive health.

It is widely accepted that the structure of the cell wall in chlorella allows it to bind with heavy metals, essentially keeping the phytonutrient healthy, and it’s the primary reason chlorella has survived for millennia, even in polluted aquatic environments. This rare ability to bind to toxins has given rise to preclinical studies on the role chlorella may play in detoxification for optimal health in humans, as our internal environment is primarily aquatic.
 
There are many types of chlorella on the market, in pill and powder form. The cellular properties of chlorella must be broken down for human digestion, known as “broken cell-wall chlorella.” Therefore, chlorella must be developed under careful quality control conditions. Additionally, Daily Values for this nutrient have not been established. It is imperative to consult with Dr. Bossio before selecting a chlorella supplement.
 
*(chemical assays, animal and limited human studies)
 
Resources

• Merchant, R.E., and C.A. Andre. “A Review of Recent Clinical Trials of the Nutritional Supplement Chlorella Pyrenoidosa in the Treatment of Fibromyalgia, Hypertension, and Ulcerative Colitis.” Abstract. Alternative Therapies in Health and Medicine 7, no. 3 (May-June 2001): 79-91. 
• Sample of studies indexed in PubMed database for “chlorella supplementation” 
• Wu, Y., and W.X. Wang. “Intracellular Speciation and Transformation of Inorganic Mercury in Marine Phytoplankton.” Abstract. Aquatic Toxicology 148 (March 2014):122-9. 

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Parsley: More than Just a Garnish

Often thought of only as garnish for a pretty plate, parsley is a delicious, vibrant green herb with many culinary uses and health benefits. The seed, leaf, and root all can be used in preparation of foods, teas, and medicines. It is widely used in Mediterranean and Eastern European cuisine.
 
A member of the celery family, parsley is a biennial plant that contains two types of unusual components that provide unique health benefits: volatile oils and flavonoids. The active mechanisms of the volatile oil components qualify parsley as a “chemoprotective” food, which means it can help neutralize certain carcinogens such as those found in cigarette smoke. Flavonoids have been shown to function in the body as antioxidants, which can prevent oxygen damage to cells.
 
Parsley is also a vitamin-dense herb. A one-half cup serving provides exceptional amounts of vitamins K, C, and A. In fact, it contains three times as much vitamin C as an orange! It also is rich in folate and has twice the iron of spinach for equivalent serving sizes.
 
Overall, because of its nutrient-rich antioxidant profile, parsley may offer health protective benefits for the cardiovascular system, joints, and digestive system. Medicinally, parsley has been used in both ancient times and as a complementary treatment for symptoms of urinary tract infection and upset stomach.
 
To reap the benefits of parsley in your diet, try:

• sprinkling parsley into stews, casseroles, sauces, soups, and rice dishes;
• adding raw parsley (stems and leaves) to salads;
• blending raw parsley with other herbs and fruits to make a “green smoothie”; or
• sprinkling atop fish in the last few moments of grilling.
• Wash fresh parsley immediately before use; place in cold water, swish around, and then drain. Repeat until all dirt washes away. 

Resources

• Godfrey, M. “Biennial Plants.” Horticulture (May 4, 2009).
• Herb Information Site. “Herb Profile: Parsley.” Accessed February 2015.
• World’s Healthiest Foods. “Parsley.” Accessed February 2015.

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Tarragon (Artemisia dracunculus)

An aromatic herb with roots in traditional French cooking, tarragon also boasts excellent health and therapeutic benefits.

Health Benefits

• Tarragon is high in vitamins, including the vitamin A precursor beta-carotene, as well as potassium and other nutrients.
• Its antioxidant properties help neutralize the effect of free radicals in the body.
• Tarragon supports cardiovascular health and maintains the health of the female reproductive tract.

Therapeutic Benefits

• High levels of eugenol make it an effective pain reliever, historically used to take the edge off of toothaches.
• Some studies suggest that tarragon may help to increase appetite, which could be useful for those who have poor appetites due to age or illness.
• It's an excellent digestive aid, traditionally used to improve natural digestion and eliminate intestinal worms--as well as relieve common digestive problems such as upset stomach, irritable bowels, and dyspepsia.

As a mild sedative, tarragon may help to relieve anxiety and stress, and work as a sleep aid.
To add a little extra health boost to your meals, try tarragon with vegetables such as artichokes, carrots, mushrooms, potatoes, and salads; with meats such as chicken, rabbit, fish, shellfish, and lobster; or best of all in sauces such as béarnaise sauce.

Even though tarragon is generally safe for regular use as a culinary herb, the appropriate therapeutic dosage will vary based upon age, overall health, and medical conditions. People with a liver condition should only use tarragon at therapeutic levels under the supervision of a doctor. When considering using tarragon, it is best to consult with Dr. Bossio to discuss if tarragon is right for you.

Resources

• Herb Wisdom. "Tarragon Benefits." Accessed January 2014.
• Natural Standard. "Tarragon." Professional Monograph. 2015.
• Pérez-Rosés, R., E. Risco, R. Vila, P. Peñalver, and S. Canigueral. "Effect of Some Essential Oils on Phagocytosis and Complement System Activity." Journal of Agricultural and Food Chemistry. Published electronically January 19, 2015. PubMed PMID: 25599399.

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Swiss Chard

Despite its name, Swiss chard is not actually Swiss. In fact, it is native to the Mediterranean region and dates back to at least the fourth century B.C., when it was prized by the ancient Greeks, and later the Romans, for its medicinal properties. A leafy green vegetable, Swiss chard boasts an exceptionally impressive variety and concentration of health-promoting minerals and nutrients, including vitamins C, E, A and K, manganese, zinc, calcium, potassium, magnesium, fiber and protein. It is also an excellent source of phytonutrients, including a variety of some three dozen or more carotenoids and flavonoids, evident in the vibrant red, purple and yellow pigments of chard's stalks and veins. On the whole, this "superfood" offers extensive antioxidant and anti-inflammatory benefits, supports the nervous system, eye and bone health, helps prevent oxidative stress and helps regulate blood sugar in a variety of ways. Studies of Swiss chard have revealed this vegetable's unique blood-sugar regulating benefit, which comes from one of its premiere flavonoids, syringic acid.  This compound inhibits the enzyme alpha-glucosidase from breaking down carbohydrates into simple sugars. For tips on how to select and store and cook with Swiss chard, visit World's Healthiest Foods.

Resources

Swiss Chard. The World's Healthiest Foods.

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Cabbage

Cabbage has a long history of use as food and medicine, dating back to ancient Celtic, Greek and Roman societies. With a deep rooted history, this gem is featured among food cultures of northern Europe, especially in German, Polish and Russian cuisine. Steaming is the best way to cook cabbage to retain the maximum nutritional value. When steamed, the fiber-related components in cabbage help stimulate excretion of bile acids in your digestive tract, resulting in lower cholesterol levels.

Interestingly, research has shown that not all cabbages are created equal. To get the broadest health benefits from cabbage, include red, green and Savoy cabbages in your diet. While cabbage in general is an excellent source of sinigrin, a compound that has shown unique properties that help guard against bladder, colon and prostate cancers, Savoy cabbage has the highest sinigrin content. Although, a recent study suggests that long-cooked cabbage may lose its cancer-preventive benefits, so it is important to keep steaming time to a minimum or eat this cabbage raw. Red cabbage also has additional nutritional benefits including a concentration of more protective phytonutrients than green cabbage. The phytonutrients in red cabbage are excellent dietary antioxidants, anti-inflammatories, and offer protection from a number of human diseases. Cabbage juice has long been established by health research as an aid for healing peptic (stomach) ulcers, but recent studies suggest that the benefits of cabbage may extend to the entire digestive tract.

When choosing cabbage heads, go for those that are firm and dense with shiny, crisp, colorful leaves free of cracks, bruises, and blemishes. Avoid buying pre-cut cabbage, either halved or shredded, since once cabbage is cut, it begins to lose its valuable vitamin C content. To wash, remove the thick fibrous outer leaves, cut into quarters, remove the core and cut the cabbage into pieces, then wash under running water. If you notice any signs of worms or insects, which sometimes appears in cabbage, soak the head in salt water or vinegar water for 15 to 20 minutes first. To preserve vitamin C content, cut and wash the cabbage right before cooking or eating it. Keeping cabbage cold will also help keep it fresh and retain its vitamin C content. Put the whole head in a container in the crisper of your refrigerator. Red and green cabbage will keep this way for about two weeks while Savoy cabbage will keep for about one week.

Resources

Photo Credit. Free Digital Photos.
http://www.freedigitalphotos.net/images/cabbage-isolated-on-white-background-photo-p231303.

Cabbage. The World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19

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