Seven Superfoods

These fruits, nuts, and veggies are among an elite group of foods with special powers. In study after study, they stand out as true “superfoods,” able to improve our health and extend our lives. How? By destroying cancer cells, whisking away bad cholesterol, preventing infection, sharpening memory, and more.

1. Spinach
Main target: Age-related vision loss
Other benefits: Helps prevent birth defects (high folate content). May improve heart health.
Power Source: Lutein. - filters out the sun’s blue light and reduces ultraviolet radiation; both harm the eyes.
The latest: Though there’s no cure for macular degeneration—a leading cause of blindness after age 60—eating spinach may help. To see if upping lutein, the sight-saver in spinach, could improve vision, Illinois doctors added lutein to the daily diets of seniors with macular degeneration. A year later, not only had their sight loss stopped, it had actually improved, reported a major study in Optometry, April 2004.
Suggested daily dose: Six milligrams of lutein—the amount in a half a cup of cooked spinach. Just that much may cut the risk of macular degeneration by nearly half.
Tips: Cooking spinach releases its full store of lutein. Eating it with a little olive oil or another healthful fat helps the body absorb lutein.

2. Blueberries
Main target: Memory
Other benefits: Helps prevent urinary tract infections.
Power source: Anthocyanins. These potent antioxidants increase communication between aging brain cells, and fend off free radicals. Blueberries have the highest antioxidant power of the 20 most common fruits and berries, according to the USDA.
The latest: A compound in blueberries may also reduce cholesterol, the USDA announced in August 2004. The compound, called pterostilbene, works a lot like the anticholesterol drug Ciprofibrate—without its side effects. Pterostilbene also protects the heart much like Resveratrol, the antioxidant in grapes and red wines.
Suggested Daily Dose: On the strength of his memory studies, Tufts’ lead researcher James Joseph, PhD, downs one cup of blueberries daily.


3. Tea
Main Target: Cancers and heart disease
Other benefits: May reduce incidence of skin cancer. Improves oral health.
Power Source: Flavonoids. Tea is loaded with these antioxidants. One in particular—epigallocatechin gallate —protects normal cells from cancer, keeps cancerous cells from multiplying and constricts blood vessels that feed tumors. In people with heart disease, EGCG lowers LDL and makes clots less likely to form.
The latest: Drinking three cups of black tea daily slashed heart attach rates by half in a 2002 Dutch study. Japanese researchers also found a 42 percent drop in heart attach among a cup-a-day green tea drinkers. Even after a heart attack, people who sip two-plus cups of black tea a day are less likely to die within four years than non-tea drinkers.
Suggested Daily Dose: As little as one cup, but for overall benefits, think four cups. Because of the caffeine content & oxidation process of black tea, green, white or red tea is favored over black tea.

4. Broccoli
Main target: Cancers
Other benefits: Helps prevent birth defects (high folate content). Lowers the risk of heart disease.
Power Source: Sulforaphane. Broccoli is loaded with this phytochemical, which helps zap certain carcinogens. Also high in indoles, plant chemicals thought to inhibit breast cancer.
The Latest: Eaten regularly, the stalky green helps shrink the risk of many cancers, especially bladder. A nearly 50 percent drop in bladder cancer is linked to eating broccoli more that twice a week, versus less than once, reports a 1999 Harvard study.
Suggested Daily Dose: One cup
Tips: Steaming broccoli preserves some 90 percent of its phytochemicals versus 19 percent for boiling and 3 percent for microwaving, found 2003 research in Spain.


5. Tomatoes
Main Target: Prostate cancer
Other benefits: Reduces the risk of heart disease
Power Source: Lycopene. The colorful pigment—it makes tomatoes red—is loaded with antioxidants that are thought to be particularly good at thwarting cancer cells.
The latest: In 2003, the same Harvard researchers tracked prostate cancer in men over 65 years old with no family history of the disease. Those with the highest levels of lycopene had about half the prostate cancer risk of men with lower levels. Researchers at the Mayo Clinic are now giving lycopene (via tomato sauce) to men with advanced prostate cancer to see if it reverses the disease. Results are expected in 2006.
Suggested Dose: Twice a week
Tips: Because heat releases lycopene, tomatoes’ anticancer benefits come largely from the cooked fruit—canned, in sauces or juice. Lycopene enters the bloodstream more completely when it’s accompanied by a little fat, so sauté tomatoes in olive oil.

6. Soy
Main target: Heart disease and cancer
Power Source: Isoflavones, which are plant estrogens. They seem to keep the body’s estrogen from stimulating tumors, and seem to cut cholesterol, but how isn’t clear.
The latest: Soy may also lower the risk of prostate cancer, and possibly slow or reverse the disease, suggests a 2003 Wayne State University study. When fed isoflavones (the main cancer killer in soy) for up to six months, 83 percent of men—all untreated—saw their prostate cancer indicators stabilize, a sign that the disease had halted.
Suggested daily dose: 15-25 grams of soy protein, about the amount in 2-3 cups of soymilk.
Tips: Soy’s benefits come in many forms—from soup (made from soymilk) to (soy) nuts.

7. Oats
Main target: Heart Disease
Other benefits: May lower blood pressure. Helps prevent hard arteries.
Power source: Bea-glucan. This spongy soluble fiber, which is what makes oatmeal sticky, is thought to sop up artery-clogging cholesterol and carry out of the body. There’s some evidence that it also may actually inhibit cholesterol production.
The latest: Oats help people who need it the most. When overweight German men with high cholesterol were put on a low-fat, high-oat bran diet in 2003, their LDL levels dropped 50 points, reports the University of Freiburg. Oats help those with normal cholesterol too. After eight weeks of oat bran boosting, Mexican men with normal cholesterol averaged a 37-point drop in LDL, found a 1998 University of Sonora study.
Suggested daily dose: About 3 grams of beta-glucan, the amount in 11/2 cups of cooked oatmeal.

*Excerpted from Vegetarian Times Magazine

The Importance of Nutrition During Pregnancy

The past two days I have taken phone calls from women in Michigan and Alberta, Canada about pregnancy and nutrition, and since this ties in with my article posted July 1, 2008, I thought I'd write an article about a study published in the Journal of Physiology.

Mothers who eat an unhealthy diet during pregnancy may be putting their children at risk of developing long term, irreversible health issues including obesity, raised levels of cholesterol and blood sugar, according to new research.

The researchers at the Royal Veterinary College, London,found surprising results from the study on how the maternal diet affects their offspring's metabolism. Mothers who had gorged on junk food while pregnant affected their offspring with obesity, linked to higher levels of leptin (a hormone related to appetite), raised levels of cholesterol, higher levels of triglycerides (a type of fat found in the bloodstream), heart diesease, higher levels of insulin, type 2 diabetes and tended to be fatter.

Pregnancy can be a difficult time for many mothers, but it is important that they are aware that what they eat may affect their offspring.

Wellcome Trust (2008, July 1). Poor Diet During Pregnancy May Have Long Term Impact On Child's Health, Study Suggests. ScienceDaily. Retrieved July 4, 2008, from http://www.sciencedaily.com­ /releases/2008/06/080630200951.htm

Lemon Balm

L.W. of Virginia had cold sore like legions in her mouth. Here is her testimony used with permission. See the article posted on 6/17/08

"Thanks for the lemon balm, it really works. Even though I was skeptical I gave it a try, it definitely works as well as the cold sore medicine, but some of the cold sore medicine tastes terrible on your tongue."

Cleansing Detox

R. E. of Ontario, Canada asks: “I checked out your blog that Melissa forward to me, and I love it, I really like your writings and I can see you have a real passion for healthy living in all aspects. Very inspiring. I have a question for you. I have been thinking about doing a body cleanse. Since the new year, I have been trying to weed out unhealthy habits and foods from our lifestyle and replace them with healthier options. To better the effects of the healthier foods, I want to cleanse my body out. I was just going to go to the health food store and buy a prepared body cleansing kit. Do you have any suggestions as to the best way to do a body cleanse and what I should use? “

Anyone serious about their health, and especially while detoxifying should invest in a juicer. What you want to do is not only cleanse, but nourish the body. You can begin a detox without any herbal formulas, just by diet alone, but with herbs, they bring a more thorough detox, while strengthening, toning, rebuilding and healing the organs specific to the herbal formula which you are targeting. Since I studied under the teachings of Dr. Christopher, we formulate a gentle cleanse based on his herbal detox. Always we cleanse the colon first so the toxins in the body have a way to be eliminated. Added to this is the liver-gall bladder, kidney and finally cleansing the blood stream. If you began to detox the later without first cleansing the colon, you would really make yourself sick, autointoxicating yourself. This is begun by a three day juice and distilled water fast, adding only fresh fruits & veggies (organic preferably), whole grains, legumes, nuts and seeds. No animal proteins, white flour, sugar, or processed foods.
In just 5 days you can really see and feel a difference! I tell my clients to continue on for 4 weeks…6 weeks is ideal. By the end of this time, you will have more energy than you have ever remembered experiencing, sleep sounder and wake refreshed, body odor will have all but disappeared, acne, skin, hair will all see a remarked improvement as well as clear thinking, a great joy and well being will permeate your life, not to mention that a high 80-90 percent of all my clients had varying symptoms eliminated while on the detox, therefore eliminating the need for more indepth herbal treatment. No more headaches, sinus congestion, digestion discomfort, aches and pains. Weight is equalized, those who need to drop the pounds will do so, those who are trying to gain will also do so. As incredulous as this sounds, what they are doing is nourishing a malnourished body, and it will begin repairing and rebuilding.

So, I would look for something that cleanses out the colon first and then anything that would also cleanse the organs mentioned. But please note the importance of diet during a detox. It’s not like popping prescription drugs and living “normal”, if you don’t change the way you are eating, you are missing the “nourishing” part.

Health and blessings as you detox!

Protocol For Digestive Health

These past three weeks I have used myself as my own case study, working on a protocol for digestive health.
As a foundation I have taken probiotics first thing in the morning and last thing at night, both on an empty stomach. Thus supplying my colon and small intestine with friendly bacteria to help boost my immune system while they form a protective barier on the walls of the small intestine and colon, making it hard for pathogenic bateria to take root and multiply.
With meals I take digestive enzymes and HCI (hydrocholoric acid). Personally and professionally, I have seen with digestive difficulties that the cause isn't due to too much stomach acid, but a lack thereof. And without a steady diet of raw fruits and vegetables, our society is enzymed deprived. So with anything cooked, I take a digestive enzyme.
I have also with this case study taken the advice of Maureen Salaman, in her book How to Renew You, in which she sites research done by a biochemist from Milan by the name of Marc R. Rossellini"The number one epidemic and killer is chronic inflammation/autoimmunity (CIA)-the process the body uses to defend itself from harm." Chronic inflammation-swelling that causes pain-can be treated with enzymes. She takes a large amount of enteric coated enzymes before bed to help reduce inflammation which alays any pain in her body, helps with eye puffiness and helps reduce wrinkles!
The other digestive culprits I have been aiming at are candida yeast overpopulation and a possibility of a gluten sensitivity, which I will do an article about in the coming days.

Almonds For Digestive Health

In my research on the effects of probiotics, their use and how to choose which ones for what aliment, I also stumbled upon the lesser known term 'prebiotic'.

First lets make sure we know what probiotics are and what they do. Probiotics, called lactic acid bateria, are living organisms living naturally in milk and on the surfaces of grains, vegetables, and fruits. While fermentation takes place,lactic acid is produced, keeping the bacteria responsible for spoilage from working. It is also the lactic acid bateria which gives fermented foods that tart flavor. Foods such as plain yogurt, kefir, kim che, sourkraut, miso and tempeh. As food ferments, probiotic bacteria proliferate, so when we eat foods that contain live probiotics, we're delivering an army to our digestive tract, friendly bacteria that will do battle against harmful microbes and boost our immune system.

Prebiotics create a source of compounds that make the digestive tract more hospitable to probiotic microbes. These 'friendly' microbes thrive on prebiotics, feeding them, others slow down the microbes they compete against for survival, while ohters act like selective antibiotics, inhibiting the growth of particular microbes. The main sources come from fruits, vegetables, and whole grains. Prebiotics also are found in certain fats, tea, herbs and spices, red wine, and dark chocolate. But the best prebiotic is dietary fiber. Recently published work by the Institute of Food Research has identified potential prebiotic properties of almonds that could help improve our digestive health by increasing levels of beneficial gut bacteria.


Raw almonds being high in fiber, are also high in vitamin A, vitamin E, folic acid, calcium, iron, potassium and zinc. The beneficial bacteria use the almond lipid for growth, and this is the basis for the prebiotic effect of almonds. Listen to your mother (or your natural health care practiioner) and chew your food, as previous studies have shown that the amount of available lipid is reduced if the almonds are not processed, for example by grinding or by chewing thourouly.

Postpartum-depression/anxeity

Sara from Chicago wrote: I was wondering if you could recommend something natural that i could take for anxiety? since having (my baby) i have been having terrible anxiety can you help me please?

After having worked in midwifery earlier in my career, I have found that a woman who is nourished does not fall prey to post-partum depression as easily. I can't stress the role of good nutrition as the foundation for health. Once we have gotten away from good nutrition, and especially with the incredible drawing effect creating another human being, the mother is left depleted and mal-nourished. This begins a domino effect, as hormones are set askew and are further hampered when our sleep cycle is disrupted by the demands of our newborn. The good news is that breastfeeding can reduce a woman's stress level, so that their inflammatory response systems remain inactive. This then reduces their risk of depression.
While working with your physician, especially if this is an on-going condition,there are a number of herbs and therapies that can prove helpful.
Licorice (Glycyrrhiza glabra) has the highest amount of antidepressant compounds, at least eight compounds are monoamine oxidase (MAO) inhibitores, which are compounds capable of potent antidepressant action. You can buy extracts, but its great to simply add some to any of the other herbal teas and drink up to three cups a day. St. John's Wort has a long history of folk use for treating anxiety and depression. Clinical studies show that treatment with just one of the active compounds in this herb, hypericin, results in significant improvement in anxiety, depression and feelings of worthlessness. Some studies show that it's a more powerful antidepressant with little to no side effects than some pharmaceutical drugs such as amitriptyleint (Elavil) and imiprimine (Tofranil). Again, you can buy a tincture, but a tea made by steeping 1-2 teaspoons of dried herb in a cup of boiling water, up to two cups a day for six weeks will work. Just avoid intense sun exposure while using it, since this herb can make the skin more sensitive to sunlight. Other herbs with a history of treating anxiety and depression are ginger, purslane, rosemary (use the essential oil), ginkgo, and Siberian ginseng. All of which are available at
Dr. Christopher makes a formula called MindTrac, which is specifically formulated to help with depression, while PreTrac is used to cleanse the liver. He also formulates an herbal combination called Changease and taken along with Wheat Germ Oil, helps balance the hormones. These are a great way to begin dealing with the symptoms. The next step is to cleanse. Beginning with the bowel and adding liver, kidneys and blood to cleanse and detoxify the body.
We begin to nourish by staying away from preservatives, artificial sweeteners, processed foods, meat and dairy products, all of which contain chemicals that can cause an imbalance in the body. Eat foods rich in B vitamins. Neurotransmitters, the chemicals that allow nerve cells to communicate and function properly, play a role in depression. Getting enough of certain B vitamins-folate and vitamins B6 and B12-keep neurotransmitters high. Good sources of folate include pinto beans, navy beans, asparagus, spinach, broccoli, okra, and brussels sprouts. As far a vitamin B6 is concerned, high levels occur in cauliflower, watercress, spinach, bananas, okra, onions, broccoli, squash, kale, kohlrabi, brussels sprouts, peas and radishes. You might also try adding the amino acid phenylaanine to your diet. In one study, more than 75% of people with severe depression showed rapid improvement while taking supplements of phenylalanine and vitamin B6. Since I generally prefer getting nutrients from foods, I'd recommend the four richest food sources-sunflower seeds, black beans, watercress and soybeans.
Exercise, try to get outside and walk in the fresh air and sunshine everyday, breathing deeply. Consider speaking with a trainer at a gym to design an exercise program just right for you.
Using time during breastfeeding for prayer is a very calming and productive time. Also giving service to others can be a surprising way to find out how fast you can get your mind off of your own problems by helping someone else. Family support is very important during this time as well.
Finally, here is a link to help in the Chicago area: http://www.ppdil.org/ I don't know what they would recommend as treatment, but if you feel overwhelmed to the point of hurting yourself or you baby, it is time to get local help.