Herbal Legacy Articles

by Nathan Jaynes, MH

Okay, you have decided to make a few changes in your diet.  You’re eating less meat, and switched to whole wheat bread.  You’ve even decided to get some of your groceries at the local health food store.  But while you’re there, take a look at what’s in your grocery cart before calling it natural.  Some of the items sold in health food stores just aren’t healthy.

Having visited many health food stores along the Wasatch front, as well as a few out of state, I have noticed a few un-healthy trends.  Shelves that are supposed to be reserved for natural and wholesome foods contain items that are as man-made as margarine and soda.  Now, I realize that many of these foods are there for people who are making a transition from the standard American diet to a healthier one, but do we have to call them health foods if they came from a health food store?

For me, health food is whole, un-adulterated, not enhanced, not radically modified, and life giving.  Health food is not genetically engineered, fortified, pasteurized, isolated, or made in a lab.  But more and more we find things like sugar free candy, protein bars, diet drinks, and sodas with ingredient lists that would take someone with a degree in chemistry to understand.  The most dangerous thing about these foods is people think since they came from a health food store, they are harmless and natural.  These foods are sold alongside organic produce, whole herbs, grains and nuts. Unknowingly, shoppers can go down one isle and get raw-organic carrot juice, and then in the next isle, fluoridated tooth paste.

If you’re a knowledgeable shopper, health food stores have a lot to offer.  Fresh organic produce, herbs from around the country and world, spices, cookbooks, classes, and like-minded people that can help you make sense of it all.  If you find yourself asking “is this food healthy or not”, just look at the label.  If the ingredients sound like chemicals, you can be sure you’re getting something less than healthy.  If the ingredients are plant based, then feel free to try it.     

Printable Version: http://www.herballegacy.com/Unhealthy_Food.pdf

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by Robyn Openshaw, The Green Smoothie Girl
 
Hello friends,
 
In my effort to teach people how to convert to a whole-foods, 60-80% raw, mostly plant-based diet, I’ve found one habit that I consider to be the highest and best use of your kitchen time.
 
Making a blenderful of green smoothie takes only 10 minutes a day. I recommend doing it first thing in the morning, before the day gets away from you. Then put it in quart or pint jars in the fridge. Take your quart (my daily recommendation) and a straw to work with you, or running errands.

A 96-oz. blenderful makes a quart for me, and a pint for each of my four children. That’s 15 servings of greens and fruit for me, and 7.5 servings for them. Wow!

I prefer drinking my green smoothie at lunch because that’s the meal people typically have no time to prepare. Consequently, it’s the meal where we are most likely to eat “fast food” that lacks nutrition and fiber. The foods most Americans eat cause a big energy drain because the body has to work so hard to manufacture enzymes and break down heavy processed foods and animal proteins.

Even if you want something not particularly good for you at lunch, if you’ve filled your stomach up FIRST with high-nutrition greens and fruit (400 calories in a quart), you’ll eat less of the inferior foods.
And your blended greens provide external enzymes to break down other food.

Furthermore, you’re going to see a stabilization of your energy and mood in the late afternoon. That’s when many working people find that they need their productivity most – right as it fails them! Many turn to caffeine or other stimulants just to get through the day.

If your lunch nutrition includes large amounts of the highest-micronutrient foods on earth (greens), you will likely achieve radically improved energy. That may happen immediately. Or it may happen after giving the “cleansing reactions” a chance to subside, if you’re new to green smoothies. (Eighteen percent of the 175 people in my study experienced temporary reactions such as headache or diarrhea.
That’s normal as your body recognizes excellent building materials coming in, and uses that opportunity to “clean house.”)

In my research, 95.4% said green smoothies noticeably improved their health or quality of life! 84 percent were so excited, they taught others the habit! And the top benefits reported were more energy (85%), improved digestion (80%), fewer cravings for sweets and processed foods (65%), and weight loss (50%, with an average loss of 18 lbs.).

Search “green smoothie” on YouTube and see the phenomenon of well over 1,000 demos there–it’s a hot topic! Mine is the top-viewed demo, and it takes only 3 minutes to watch.

To Your Health!
 
Robyn Openshaw
www.GreenSmoothieGirl.com

Printable Version: http://www.herballegacy.com/Green_Smoothie_Article.pdf

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By David Christopher, MH

Fatigue results from a lack of nutrients in proportion to energy used.  Even consuming the best foods is of no avail if they are not broken down properly and assimilated.

In order to reduce fatigue it is important to improve your diet and consume pungent herbs like cayenne or ginger prior to a meal.  These herbs stimulate the production of hydrochloric acid at the time it is needed to break down your food. 

Eat bitter foods like Dandelion leaves and bitter lettuce to stimulate the liver and release bile. This will assure the proper breakdown and utilization of fats. 

Be sure to eat sour foods like grapefruit, lemons and apple cider vinegar to better break down carbohydrates.

And of course, eat fresh foods high in digestive enzymes like papaya, pineapples and apples and take plant-derived digestive enzymes to completely break down and prepare your foods to be assimilated. 

So that food can be better absorbed cleanse the intestines with psyllium seeds, bran, and Dr. Christopher’s Lower Bowel formula.

Family members may want to join in as you adhere to this program, so they will have energy to keep up with the new you!

Printable Version: http://www.herballegacy.com/Fatigue.pdf

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by Doreen Spackman, MH

One of my favorite things to do is to eat, so I am always on the lookout for food with nutrition, flavor, and ease of fixing. The tiny chia seed is from the Salvia hispanica plant that grows in Southern Mexico and is part of the mint family.  The Aztecs used to use this for their warriors when they were going on a forced march - they would eat only a teaspoon of this energy packed food.
 
The chia seed is fun to eat - you can put it on your tongue and it will turn into a gel substance (just as it will in any liquid). Whether I’m teaching classes on grains and nutrition or at family gatherings, the “magic chia seed” has been the biggest hit because it magically changes in your mouth to a gel and the flavor is mild even for those unaccustomed to eating grains and seeds in their whole and natural state.
 
It can absorb more than 12 times its weight in water, thus prolonging hydration. This helps in maintaining the balance and utilization of nutrients, moisture, and electrolytes in the body. This is great for digestion as it slows the conversion of carbohydrates into sugar, so for those with diabetes or glycemic issues this is great news.
 
Dr. Wayne Coates states that the chia seed is 16% protein, 31% fat, and 44% carbohydrate, of which 38% is fiber. Most of its fat is the essential omega-3 fatty acid alpha-linolenic acid or ALA, according to the (USDA National Nutrient Database for Standard Reference, Release 20 (2007).Chia provides fiber (about 2 tablespoons–25 g–give you 7 g of fiber) as well as other important nutrients, including calcium, phosphorus, magnesium, manganese, copper, niacin, and zinc.
 
The protein is easily digested and absorbed allowing it to get from tissue to cells quickly. This makes regeneration of tissue for many things in life better, whether you are an athlete, growing child or anyone needing the regeneration of tissue. It is also great for endurance. I have noticed a significant difference in my energy level throughout the day staying strong along with staying hydrated. The chia seed is definitely a great thing to eat on a daily basis.
 
In the article “Chia Seed-The Ancient Food of the Future” by William Anderson, it says the Chia seed is its high oil content, and the richest vegetable source for the essential omega-3 fatty acid. It has approximately three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains. These oils, unsaturated fatty acids, are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins, A, D, E, & K. Chia seeds are rich in the unsaturated fatty acid, linoleic, which the body cannot manufacture. When there are rich amounts of linoleic acid sufficiently supplied to the body trough diet, linoleic and arachidonic acids can be synthesized from linoleic acid.
 
Unsaturated fatty acids are important for respiration of vital organs and make it easier for oxygen to be transported by the blood stream to all cells, tissues, and organs. They also help maintain resilience and lubrication of all cells and combine with protein and cholesterol to form living membranes that hold the body cells together.

Unsaturated fatty acids are essential for normal glandular activity, especially of the adrenal glands and the thyroid gland. They nourish the skin cells and are essential for healthy mucus membranes and nerves. The unsaturated fatty acids function in the body by cooperating with vitamin D in making calcium available to the tissues, assisting in the assimilation of phosphorus, and stimulating the conversion of carotene into vitamin A. Fatty acids are related to normal functioning of the reproductive system.  Chia sees contain beneficial long-chain triglycerides (LCT) in the right proportion to reduce cholesterol on arterial walls.

The Chia seed is also a rich source of calcium as it contains the important mineral boron, which acts as catalyst for the absorption and utilization of the calcium by the body.

I love living at a time where we have so many foods available to us from all over the world. They are fun to eat and so nutritious!

Enjoy Healthy Eating,
Doreen

http://www.herballegacy.com/Chia_Seeds.pdf

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by Yvonne Salcido, M.H.

Sometimes I find it is easy to get out of the habit of taking the super food supplements that Dr. Christopher recommended. It seems so simple yet sometimes I allow myself to get so busy that I don’t do those vital things that would secure great health for me and my family. Blackstrap molasses is an indispensible hidden treasure chest of minerals.

Molasses comes from the Latin “melaceres” which, by definition, means honey like. Molasses was the sweetener of choice during colonial times as it was less costly. Some historians believe that the Molasses Act of 1733 passed by England was the catalyst to colonial unrest and dissatisfaction. England by placing a tariff hoped to discourage trade with the West Indies. In the mid-twentieth century it became a popular item with the health food movement.

Blackstrap molasses is made by boiling down the sugar cane. This process is repeated three times to crystallize and remove the crystals (refined sugar that is completely void of any minerals and is a toxic substance). The third cooking process results in this black goop that is full of minerals. Most people only associate it with the mineral iron. It has gems of minerals waiting to be easily assimilated into the body.

Blackstrap molasses is high in Chromium. 1 Tablespoon will supply 100% of the RDA (Recommended Daily Allowance) of Chromium. Chromium is needed to metabolize sugar. A deficiency of chromium has been shown to lead to weight gain and diabetes, which is interesting since sugar depletes your body of Chromium.

Calcium, which is essential to health, is high in blackstrap molasses. Just 2 teaspoons contains 11.8% of the RDA of Calcium. Calcium is important to healthy bones, teeth formation, and prevention of bone loss. Calcium assists in many bodily functions such as the contracting of muscles and heart, blood clotting, and nerve function. Calcium binds with toxins in the colon and helps in their elimination. This improves colon health and reduces risks of colon cancer.

Copper is another mineral that is in high quantities in this pot of wealth. You get 14% of the RDA in just 2 teaspoons of blackstrap molasses. A inadequate intake of copper in our diet can lead to numerous health issues such as elevation in LDL (bad cholesterol) and lowering HDL (good cholesterol), early graying of hair, osteoporosis, deficiency iron anemia, impaired brain function, joint problems and sporadic heart beat.

Manganese is very important for a healthy nervous system. Aren’t we all stressed at times? It helps in the production of protein and carbohydrates. It is also an important part of the antioxidant enzyme superoxide dismutase (SOD) which protects us against free radicals. Just 2 teaspoons provides 18% of RDA.

Magnesium is responsible for the calcium intake to the nerve cells. It is critical in bone and cell energy production. It also helps in the regulation of calcium levels. You get 7.3% in just two teaspoons of blackstrap molasses.

Blackstrap molasses is the highest food source of potassium. 1 Tablespoon of blackstrap molasses has 340 mg. of potassium. 1 Tablespoon of organic blackstrap molasses has 720 mg. of potassium. Potassium helps in the regulation of high blood pressure and cardiovascular problems. It helps in electrolyte balance and pH levels. It aids in the smooth functioning of the muscular and nervous system. Low potassium levels have been linked to cancer. A mere two teaspoons give 9.7% of RDA.

The crowning jewel that most associate with blackstrap molasses is Iron. Blackstrap molasses provides more iron than red meat, which is commonly used for iron, and has less calories and no fat. Another commonly used way to increase iron levels are pharmaceuticals. These iron supplements tend to be very constipating, while blackstrap molasses helps in regulating the bowels. Iron assists in hemoglobin production, transporting oxygen to the cells. It is also an essential part of energy systems for energy production and metabolism. Blackstrap molasses boosts iron reserves, energizing the body. This is a great benefit during menstruation cycle, pregnancy, lactation, and for growing children or when iron levels are taxed. Excellent results have even shown in blood tests in as little as three weeks taking just one tablespoon per day. 2 teaspoons have 13.3% of RDA.

Last but not least in our mineral treasure chest are selenium, 3.5% of the RDA, and B6 at 5% RDA in only two teaspoons of black strap molasses. Selenium helps in protection of the elasticity of tissues. It is an antioxidant. It boosts the immune system and protects against cancer. It also plays a role in blood pressure levels. B6 (Pyridoxine) is critical in the development of the nervous system. It aids the body in utilizing amino acids. B6 aids in the production of serotonin, melatonin, and dopamine.

Word of caution - use only UNSULPHURED blackstrap molasses!  Organic is best, but for sure use unsulphured. We don’t want toxins with our food.

A definite super food,  blackstrap molasses has been used as an aid for acne, acid reflux, anemia, regulating menstrual flow, colitis, cyst reduction, tumor reduction, dermatitis, hair damage, eczema, psoriasis, varicose veins, ulcers,  restoring grey hair, angina pectoris, anxiety, constipation, joint pain, arthritic pain, heart palpitations and edema.

This black goopy goop that looks more like a prehistoric tar pit than a precious possession is one of nature’s hidden treasures.

For more information on the Super Food Supplements please see:
http://articles.herballegacy.com/supplements-for-maintaining-good-health/

Printable Version: http://www.herballegacy.com/Black_Goop.pdf

© Copyright 2010 Herbal Legacy.  All rights reserved.  No reposting or reproduction of any kind without written consent is allowed.

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by Doreen Spackman, MH

The 3 day juice cleanse is a wonderful way to let your body know that you are going to start doing things differently, whether it is for purifying and removing mucus from your body which will enable better healing, desiring to be more trim and be at a healthy weight, or maybe you’ve decided you want to start eating food that will help your body to assimilate nutrients more effectively.  Do the 3 day juice cleanse, then begin eating the Mucusless diet (newsletter September 10, 2008), you will feel better, think better, and have more energy.

Things to Prepare Before you Begin

   • Prune juice – 2 quarts
   • Choose a juice – apple, carrot, or grape, you will only be drinking one of them for the 3 days. You will need about 3 gallons; I prefer juicing fresh apples each morning.
   • Olive oil – I like extra virgin cold pressed, 18 Tablespoons for the 3 days.
   • Distilled water – 3 gallons

To Begin

   1. Drink 16 oz of prune juice first thing in the morning, it is easiest to start on the hour or half hour.
   2. Drink 8 oz of your chosen juice the next half hour.
   3. Drink 8 oz of distilled water the next half hour

Example:

 7:00 a.m.     16 ounces prune juice
 7:30 a.m.     8 ounces apple juice
 8:00 a.m.     8 ounces distilled water
 8:30 a.m.     8 ounces apple juice
 9:00 a.m.     8 ounces distilled water

Continue this throughout the day until 8 p.m. or later until you go to bed. You will also need to include 1-2 Tablespoons of olive oil 3 times during the day. You can choose when to add it. I usually have some in the morning with my prune juice, then around lunch time and again around dinner time.

Important Things to Remember

Chew your juice – swish each mouthful and mix it with the saliva in your mouth (this is the first part of your digestive system).

Constipation – If this is happening either take extra prune juice or some of Dr. Christopher’s Lower Bowel formula.

Feeling weak or discomfort – remember your insides are housecleaning and are working hard so you may feel low on energy or discomfort as toxins move out, take it easy during this time.

If you are really hungry and are using the apple juice eat an apple in the evening, or the carrot juice eat a carrot, grape juice eat grapes, etc.  Remember to chew it until it is liquid!

On the 4th day begin with raw fruits and vegetables and vegetable juices. I would start with fruit for breakfast, a nice big salad for lunch with an olive oil dressing and a variety of veggies for dinner.

In the booklet 3 Day Cleansing Program and the Mucusless Diet it tells what each ingredient in the 3 day juice cleanse does and why it is important. It also explains the Mucusless diet which uses fresh fruits and veggies, whole grains, nuts, and seeds to help continue to cleanse and nourish your body.  I love eating whole grains (not ground into flour) but that will need to be for another newsletter.

You can also continue after the 3 day juice cleanse with the extended cleanse.  The October 21, 2009 Herbal Legacy newsletter tells how to do the extended cleanse.

Have a Healthy and Happy Day!!!

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by Mishelle Knuteson, MH

We get calls in the office almost daily about water, the alkaline water systems, and wanting to know the school’s advice on water. I hope the article last week about the 9 different types of water enlightened you a bit on the issue. At the School of Natural Healing we use PURE H2O. Nothing added, deleted or changed in the chemical composition. The creator knew what he was doing when he put that formula together.

How do we get PURE H2O? From the book The Choice is Clear, Dr. Allen E. Banik states, “Distilled water is water which has been turned into vapor, so that virtually all its impurities are left behind. Then, by condensing, it is turned back into ‘pure’ water. Distillation is the single most effective method of water purification. It is God’s water for the human race. In a manner of speaking, distillation is nature’s way.”

The common misconception that many people have about distilled water is that it leaches all the minerals from the body. We are even taught in the Master Herbalist course that distilled water is a “hungry water.” Here is what Dr. Banik had to say about that, “The startling fact to remember is that water attracts chiefly inorganic minerals. Organic minerals stay in the tissues, where they belong. The only minerals the body can utilize are the organic minerals. All the others are foreign minerals and must be disposed of or eliminated.” Thus the need for “hungry” water.

Pure water is so important in aiding good and vibrant health. The functions of water in the body (as we learn in level 200 in the Master Herbalist course) are as a lubricant, solvent, transportant, coolent and dispersent. It helps us digest food, maintain proper body temperature, moistens our lungs so that we can breath and helps the trillions of cells in the body to function. Water is the primary ingredient in all the fluids in our body and it helps hydrate the lymph system so that it can function properly, carrying away toxins and contaminates from the body. 

When drinking or storing water, pay attention to the type of container you use. The media is currently giving a lot of attention to Bisphenol A (BPA). This is a chemical found in plastic bottles that can leach into the liquid and cause a variety of severe health problems. Recycling code # 7 on  plastic (usually found on the bottom of the container) contains BPA. If the recycling code on your bottle is #2 (HDPE - high density polyethylene), or #4 (LDPE - low density polyethylene), or #5 (PP - polypropylene), your bottle is safe. The type of plastic bottle in which water is usually sold is #1, and is only recommended for one time use. Do not refill it. BPA-free containers are safe to use as a water bottle, although stainless steel reusable water bottles are the best option. They don’t allow harmful chemicals to leach into the drinking water. 

To learn more about water, pick up your copy of The Choice is Clear by Dr. Allen Banik or read the article, “Why Distilled Water” By Dr. John R. Christopher in our new edition of the 3-Day Cleansing Program booklet.

If you are interested in purchasing a distiller, two companies we know that are reputable are H2Only Distillers (800-4H2ONLY or visit http://www.imh2o.com/) and Wholesale Water Distillers, (http://wholesalewaterdistillers.com).

Purchase Dr. Banik’s booklet, The Choice is Clear, here:

http://www.christopherpublications.com/Banik_Choice_Clear.html

Purchase the new edition of the 3-Day Cleansing Program booklet here:

http://www.christopherpublications.com/3Day_Cleanse.html

© Copyright 2010 Herbal Legacy.  All rights reserved.  No reposting or reproduction of any kind without written consent is allowed.

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by Dr. John R. Christopher

Writing in Food, Yearbook of the U.S., Department of Agriculture, 1959, Dr. Oaf Michelsen of the National Institute of Health, tells us: Next to oxygen, water is the most important factor for survival of man and animals. A person can do without food for five weeks or more, but without water he can survive for only a few days.”

Dr. Allen E. Banik, in the book “The Choice is Clear” gives us a listing of the nine kinds of water:

Hard Water

This is saturated with calcium, iron, magnesium, and many other inorganic minerals. All water in lakes, rivers, on the ground, in deep wells, is classified as hard water. (Many city systems take water from rivers or lakes, or reservoirs supplied with mountain water; they erroneously call their supplies “soft water” but it is soft only in comparison with water which is harder.)  Practically all kinds of “bottled” water is hard water

Raw Water

This is water which has not been treated in any way.  It may be hard or soft – as hard as lime water, or as soft as rain water.  Raw water contains millions of viruses and bacteria, and is densely inhabited in every drop.  Chemicals dumped into our rivers may cause cancer, according to the Environmental Protection Agency.

Boiled Water

Boiling helps remove some of the germs, but concentrates the inorganic minerals. Other germs are carried into a fertile element for rapid and lusty propagation of germs and viruses already in the body.

Soft Water

This water is soft in comparison with water which is harder. It may contain many trace minerals and chemicals, viruses and bacteria. It is not to be confused with “softened water.” Soft water may be classified as water which is harder than distilled water.

Rain Water

This has been condensed from the clouds. The first drop is distilled water. But when it falls as rain, it picks up germs, dust, smoke, minerals, lead and many other atmospheric chemicals. By the time rain water reaches the earth it is so saturated with dust and pollutants it may be yellowish in color. Water is supposed to act as an atmosphere purifier. If we had no air pollution, we would have far less pollution in our drinking water.

Snow Water

This is frozen rain. Freezing does not eliminate any germs. All snowflakes have hardened mineral deposits. Melt the cleanest snow and you will find it saturated with dirt, inorganic minerals, germs and viruses.

Filtered Water

This water has passed through a fine strainer, called a filter. Some calcium and other solid substances are kept in the filter; there is no filter made which can prevent germs from passing through its fine meshes. Each pore of the finest filter is large enough for a million viruses to seep through in a few moments. A home filter usually only picks up suspended solids and is effective for the time, maybe only for hours, until it is filled up. Then it is ineffective even for removing suspended solids, and at the same time becomes a breeding ground for bacteria.

De-ionized Water

Water processed by the de-ionized method effectively removes minerals, and compares to distilled water in this respect.  However, it does become a breeding ground for bacteria, pyrogenic matter and viruses.  The fault in this system lies in the resin beds which can become notorious breeding grounds.  Therefore it is not wise to have this possibility exist in your drinking water.  Furthermore, deionization does not remove synthetic chemicals such as herbicides, pesticides, insecticides or industrial solvents.

Distilled Water

This is water that has first been turned into steam so that all of its impurities are left behind. Then through condensation, it is turned back into pure water. It is the only pure water – the only water free from all contamination. Distilled water may well be considered the only pure water on earth.

Water is so valuable to the entire system of the human body that it is wise to use only the Best. Use pure steam distilled water for health and well being.

I personally did not know anything about distilled water until just a few years ago. My knowledge of it came in a rather odd way. I had been sitting in a wheelchair (and occasionally up on crutches) for approximately nine months-with both arthritis and also from an accident I had been in a few years before when I had received a concussion on my skull. Build-up of a calcification condition from the former fractured area had put pressure on the brain area causing a paralyzed condition on the right side of my body. I had lost my health-food store (the original “The Herb Shop”) in Orem, Utah, and was broke, so a friend offered me free rent to open another one in Salt Lake City.

Here was a ridiculous situation - a “health” doctor opening a health-food store in a wheel chair. The business started to grow slowly and one day as I sat there, a young fellow came in to do business with me and as he left he dropped a copy of “The Choice Is Clear”, by Dr. Banik, saying, “I’ll bet this will help you!” As I read the booklet through, I was completely sold on distilled water, so called up a company and had some delivered to me. I started using it faithfully and was out of the wheelchair in a very short time. Over the years I had helped patients leave their wheelchairs and had used the same procedure on myself that had cured them. It worked for them but not for me, until I combined my procedure with “pure” water.

© Copyright 2010 Herbal Legacy.  All rights reserved.  No reposting or reproduction of any kind without written consent is allowed.

Purchase Dr. Banik’s booklet, The Choice is Clear, here:

 http://www.christopherpublications.com/Banik_Choice_Clear.html 

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By Dr. James A. Duke in The Green Pharmacy Guide to Healing Foods

To most people, “mint” means spearmint, peppermint, and fresh flavors that are associated with mouthwash or gum.  Actually, there are hundreds of plants in the mint family – I have over 70 of them in my garden alone.  Many of them are herbs that you’d recognize from your spice cabinet, such as basil, rosemary, thyme, oregano, lavender, sage, and lemon balm.

All these spices are known for the great flavor they impart to foods, but they can do much more for your health.  Perhaps the most exciting breakthrough for the mint family is in the field of Alzheimer’s research.

Nutrient Nuts and Bolts: Members of the mint family, with their pleasant taste and aroma, are traditional stomach soothers, often in tea form.  Many of them also contain central nervous system stimulants, which work rather like caffeine, so they are nice alternatives to traditional coffee or tea.  These are the “uppers,” which include peppermint and spearmint.  Some mints, such as lemon balm and lavender, are actually “downers,” with sedative effects.  They’re also loaded with healthy-heart antioxidant compounds.

Perhaps the most exciting thing about the mint family is that most of its members contain at least a half dozen compounds that prevent the breakdown of acetylcholine.  Acetylcholine is the neurotransmitter that carries messages from one synapse to another in your brain.  When you’re deficient in this substance, the messages have a harder time getting through.  Keeping those connections strong may help us stay mentally sharp as we grow older, and adding more of the mint family to your diet just may be one of the keys to doing that.

How to Get More: The mind is certainly not something to trifle with, which is why I make mint tea part of my everyday routine.  By including a variety of mints (I often use rosemary, peppermint, and thyme), you can create an infusion with more than a dozen acetylcholine-preserving compounds.

Making the Most of Them: People often ask me about my recipe for mint tea, and I have to admit that I don’t really have one.  I generally take a pinch of this and a pinch of that, pour boiling water over it, and let it steep for 10 to 20 minutes before drinking it.  Over time, you’ll find that you like some flavors more than others, in which case you can add more of the mints you enjoy and less of the ones you don’t.  I have been known to make mint teas (and liqueurs) with a mixture of all the dozens of good-tasting mints in my garden.

Other Eating Tips: Another option for getting the benefits of fresh mint is to chop the leaves and add them to salads.  And, of course, many members of the mint family are ideal seasonings for a variety of healthful dishes.  You can put them into a muslin bag and steep them in your bath, since most of the acetylcholine-sparing compounds are transdermal, meaning they will go through the skin.

Printable Version: http://www.herballegacy.com/Mints.pdf

© Copyright 2010 Herbal Legacy.  All rights reserved.  No reposting or reproduction of any kind without written consent is allowed.

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By Dr. James A. Duke in The Green Pharmacy Guide to Healing Foods

I usually don’t play favorites, but when it comes to foods, garlic tops my list of healers.  Though a recent high-profile study called its cholesterol-lowering ability into question, it still has enough heart-protective benefits to rank high on my list.  It has other great qualities as well, including immunity-boosting and antiseptic properties.  Onions share many of the properties and healthful benefits of garlic, so they also deserve a mention here.  And in my Farmacy, I grow a nice batch of ramps, members of the garlic/onion family that you won’t find in many supermarkets (unless it’s ramp festival time in West Virginia and Ohio).  All of these plants contain the very important compound alliin, which converts to the super-medicinal allicin.

Nutrient Nuts and Bolts: When it comes to the heart, you can thank garlic’s many sulfur compounds, including diallyl disulfide, which prevent clotting and allow for smooth blood flow.  Of course, garlic also contains over a dozen immunity-boosting compounds that can fight off colds and other infections, maybe even more effectively than popular herbs like echinacea.  Recent research has also shown that several compounds in garlic can prevent cellular changes within the body that lead to cancer.

Onions offer many of the same sulfur compounds as garlic, but they bring even more to the table with their high amounts of flavonoids, specifically quercetin.  This flavonoid has been shown in studies to reduce platelet clumping and even prevent some forms of cancer.  So far, there is no better food source of quercetin than onion skins.

How to Get More: The other advantage of garlic and onions is just how easy they are to incorporate into your menus.  I add both to virtually all my soups and stews.  And when it comes to salads, just about the only dressing you’ll see me use is vinegar and oil mixed with fresh garlic and fresh diced onion, often with hot sauce or diced hot pepper.  That mixture alone has hundreds of healthful compounds.  Sometimes I even roast garlic and put it on toast for breakfast.

Making the Most of Them: Now I know what you’re thinking: “But Dr. Duke, what about the smell?”  Well, as much as it pains me to say it, studies have shown time and again that the more garlic stinks, the better it works. 
That’s why I often use it raw in salads or even eat whole cloves of the stuff if I don’t have anything social going on that day.

This isn’t to say that you can’t get benefits from cooked garlic; you can.  But you lose 40 percent of the original potency after garlic is cooked for 10 minutes, and you lose much more after 20 – but you never lose it all.  So, if you’re making a soup or stew, it might be a good idea to wait until near the end of the cooking time to add garlic.  Green tea, parsley, and coriander all have a unique ability to partially quell the smell, so you may want to consider brewing green tea and garlic together or adding parsley to a garlicky salad.  Or if you have a new potential client or lover or relative coming over, eat some parsley or coriander and drink some green tea quick!

Other Eating Tips: If you’re going for full effect and eating whole cloves of garlic, it’s important that you nick the surface of a clove first; that is, don’t swallow it intact.  I thought that was the way to go until my garlicologist, Larry Lawson, PhD, told me the skin should be broken before garlic enters the GI tract to get its benefits.  This ensures that the medicinal compounds of the bulb are released and will begin working more quickly in the body.

Now back to onions for a minute.  In one of the funny quirks of nature, most of the helpful flavonoids, such as quercetin, are found in the skin of the onion.  That’s why I always put the skins in a mesh bag and steep it in soups and stews when I’m making them.  Just remove the bag before serving.

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