Podcasts about anthocyanins

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about a grain once reserved exclusively for royalty—black rice, also known as forbidden rice. Packed with protein, fiber, and powerful antioxidants, this vibrant grain rivals blueberries' health benefits and boasts a lower glycemic index than brown rice. But what makes it so special? And how can you easily incorporate it into your meals to maximize its nutritional punch? Stay tuned to discover how black rice could be a game-changer for your diet! Have you ever tried black rice, and if so, what's your favorite way to enjoy it? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget - Cool Your RiceNutrition Nugget: Non Alcoholic Fatty Liver Disease 

Anthocyanins from elderberry, omega-3 fatty acids, nicotinamide riboside, and the link between inflammation and hair loss.

Anthocyanins from elderberry, omega-3 fatty acids, nicotinamide riboside, and the link between inflammation and hair loss. Listen to the latest episode of Live Foreverish as Drs. Mike and Crystal discuss how elderberry juice improves glucose and insulin levels; why heart failure patients should consider testing omega-3 levels; how an NAD precursor improved walking distance in people with peripheral artery disease; and the best diet to protect against hair loss. #LELearn

Why does wine taste the way it does? Why does Cabernet smell like blackcurrant? Or Syrah like pepper? Or Beaujolais like...bananas?!In this intriguing show our genial, white-coated guide is wine chemist and sensory scientist Gus Zhu, the first Chinese Master of Wine. As he says, 'Behind every glass of wine, there is science.'In terms of chemistry, wine is one of the most complex solutions on the planet. Not only that, but human senses are notoriously complicated and variable. It all makes answering the question of why wine tastes the way it does...quite tricky.But do not fear - there's plenty to learn and enjoy in this episode, and we touch on things as varied as flowers, cigarettes, farting, petrol, AI, soap, saliva, whisky, urine and strawberry-flavoured yoghurt. NB: you can get 15% off Gus' brilliant new book (Behind the Glass: The Chemical and Sensorial Terroir of Wine Tasting) by using the code WINEBLAST15 at www.academieduvinlibrary.comThanks for tuning in. We love to hear from you so please do get in touch! Send us a voice message via Speakpipe. Or you can find contact info, together with all details from this episode including full wine recommendations, on our website: Show notes for Wine Blast S6 E9 - Lessons in Wine ChemistryInstagram: @susieandpeter

#202 Melissa and Jam dive into a fun and educational holiday-themed activity using poinsettia plants. They explore the chemistry behind these festive plants, specifically focusing on anthocyanins, which are pigments that give the leaves their red color and act as pH indicators. The episode includes a hands-on experiment that listeners can try at home to visualize how different household items can change the color of poinsettia leaves. Perfect for a holiday break activity that educates and entertains both kids and adults. 00:00 Introduction to Holiday Activities 00:24 The Poinsettia Plant: A Festive Icon 01:21 Chemistry Behind Poinsettias 02:35 Historical and Cultural Significance 04:36 Anthocyanins and Plant Pigments 07:54 Understanding Light Absorption 11:47 Interactive Chemistry Lesson 18:52 Exploring the Fascinating World of Light and Color 19:50 Understanding the Science Behind Color Perception 22:10 Fun Science Experiments with Kids 22:56 Making Poinsettia Tea: A Step-by-Step Guide 24:37 Creating Homemade pH Paper 26:14 Testing Household Items for Acidity and Basicity 27:42 Interactive Chemistry Activities for All Ages 37:09 Wrapping Up: Chemistry Fun for the Holidays References from this episode: https://www.compoundchem.com/wp-content/uploads/2015/12/17-%E2%80%93-Poinsettia-Plant-Indicator.pdf https://bibliotecadigital.ipb.pt/bitstream/10198/3206/1/artigo%20Food%20Chemistry,%2063,%201998,%20435-440.pdf http://lib3.dss.go.th/fulltext/Journal/J.agri.food%20chem/1999/no.1p1-216/1999v47n1p67-70.pdf https://www.compoundchem.com/2013/12/16/poisonous-poinsettia-ph-indicators/ https://youtu.be/ORl6EKQI1ws https://www.nature.com/scitable/blog/plantchemcast/the_dark_myth_of_the/ https://pubs.acs.org/doi/epdf/10.1021/acs.jchemed.3c00113?ref=article_openPDF https://www.sciencedirect.com/science/article/pii/S2666154322000734 Thanks to our monthly supporters Scott B Jessie Reder Ciara Linville J0HNTR0Y Jeannette Napoleon Cullyn R Erica Bee Elizabeth P Sarah Moar Rachel Reina Letila Katrina Barnum-Huckins Suzanne Phillips Venus Rebholz Lyn Stubblefield Jacob Taber Brian Kimball Emerson Woodhall Kristina Gotfredsen Timothy Parker Steven Boyles Chris Skupien Chelsea B Bri McAllister Avishai Barnoy Hunter Reardon ★ Support this podcast on Patreon ★ ★ Buy Podcast Merch and Apparel ★ Check out our website at chemforyourlife.com Watch our episodes on YouTube Find us on Instagram, Twitter, and Facebook @ChemForYourLife

Today, I'm going to tell you about some important foods and nutrients that should be part of a healthy diet for people over 50. Dr. David Sinclair, an expert on longevity, has researched longevity genes called sirtuins. NAD can increase sirtuins! NAD is derived from niacin. It works inside your mitochondria, converting food to energy. As we age, our NAD decreases. Many people take supplements and get injections to boost NAD. Dr. Abram Hoffer wrote a book about the diseases caused by too little niacin and how many diseases can be cured with mega doses. He's one of the doctors who started the Orthomolecular Medicine Group, which used high doses of nutrients to create therapeutic dosages. The following foods can increase NAD and should be part of a healthy diet for people over 50: 1. Beef liver 2. Grass-fed red meat 3. Probiotic-rich foods—raw sauerkraut, yogurt 4. Parsley (celery or chamomile tea can also work) 5. Curcumin—turmeric 6. Quercetin—onions 7. Omega-3 fatty acids—wild-caught fatty fish, cod liver Sulforaphane, found in cruciferous vegetables, is also beneficial for healthy aging. Broccoli sprouts and radish sprouts are great to add to salads! Anthocyanins, found in blue and purple foods like blueberries, blackberries, and purple cabbage, are also good for anti-aging. Niacin: The Real Story BOOK LINK: https://www.amazon.com/Niacin-Story-W... A Plague of Corn BOOK LINK: https://www.amazon.com/Plague-Corn-So...

Register free at https://brightu.com to watch the full Home Medicine Skills stream - Debate Analysis and Media Bias (0:03) - Kamala's Deceptive Tactics and Media's Role (1:20) - Rob Smith's Reaction and Media Bias (6:28) - Economic Collapse and Political Theater (9:56) - Balkanization and Regional Nation States (16:28) - Gold and Silver as Safe Havens (24:54) - China's Moral Superiority and US Hypocrisy (28:15) - The US Empire's Criminal Cabal (37:06) - Preparing for Economic Collapse (45:07) - Home Medicine Skills Course (52:03) For more updates, visit: http://www.brighteon.com/channel/hrreport NaturalNews videos would not be possible without you, as always we remain passionately dedicated to our mission of educating people all over the world on the subject of natural healing remedies and personal liberty (food freedom, medical freedom, the freedom of speech, etc.). Together, we're helping create a better world, with more honest food labeling, reduced chemical contamination, the avoidance of toxic heavy metals and vastly increased scientific transparency. ▶️ Every dollar you spend at the Health Ranger Store goes toward helping us achieve important science and content goals for humanity: https://www.healthrangerstore.com/ ▶️ Sign Up For Our Newsletter: https://www.naturalnews.com/Readerregistration.html ▶️ Brighteon: https://www.brighteon.com/channels/hrreport ▶️ Join Our Social Network: https://brighteon.social/@HealthRanger ▶️ Check In Stock Products at: https://PrepWithMike.com

Purple Corn: A Delicious Solution to Dry Eye Discomfort Ep. 1168 DEC 2023 This report investigates purple corn extract (PCE) as a potential natural remedy for dry eye disease (DED). Studies show PCE possesses antioxidant and anti-inflammatory properties, suggesting its ability to protect against DED's damaging effects. Oral PCE administration in animal models significantly improved tear production, corneal health, and goblet cell density, demonstrating its effectiveness in treating DED symptoms. These findings suggest PCE can be a safe and effective functional food for promoting eye health, particularly in DED cases, offering a promising alternative to conventional treatments. #Anthocyanin #PurpleCorn #Dryeyes Lee J-M, Choi A, Lee H-H, Park SJ, Kim B-H. Purple Corn Extract Improves Dry Eye Symptoms in Models Induced by Desiccating Stress and Extraorbital Lacrimal Gland Excision. Nutrients. 2023; 15(24):5063. https://doi.org/10.3390/nu15245063 DryEye, PurpleCornExtract, Anthocyanins, TearsOfJoy, NaturalRemedy, GobletCells, InflammationRelief, Omega3Comparison, EyeHealthFood, FutureOfEyeCare, DryEyeModels, DesiccationStress, LacrimalGlandExcision, #DryEye #PurpleCorn #EyeCare #NaturalHealth --- Support this podcast: https://podcasters.spotify.com/pod/show/ralph-turchiano/support

This report investigates purple corn extract (PCE) as a potential natural remedy for dry eye disease (DED). Studies show PCE possesses antioxidant and anti-inflammatory properties, suggesting its ability to protect against DED's damaging effects. Oral PCE administration in animal models significantly improved tear production, corneal health, and goblet cell density, demonstrating its effectiveness in treating DED symptoms. These findings suggest PCE can be a safe and effective functional food for promoting eye health, particularly in DED cases, offering a promising alternative to conventional treatments. #Anthocyanin #PurpleCorn #Dryeyes Lee J-M, Choi A, Lee H-H, Park SJ, Kim B-H. Purple Corn Extract Improves Dry Eye Symptoms in Models Induced by Desiccating Stress and Extraorbital Lacrimal Gland Excision. Nutrients. 2023; 15(24):5063. https://doi.org/10.3390/nu15245063 DryEye, PurpleCornExtract, Anthocyanins, TearsOfJoy, NaturalRemedy, GobletCells, InflammationRelief, Omega3Comparison, EyeHealthFood, FutureOfEyeCare, DryEyeModels, DesiccationStress, LacrimalGlandExcision, #DryEye #PurpleCorn #EyeCare #NaturalHealth --- Support this podcast: https://podcasters.spotify.com/pod/show/ralph-turchiano/support

This report investigates purple corn extract (PCE) as a potential natural remedy for dry eye disease (DED). Studies show PCE possesses antioxidant and anti-inflammatory properties, suggesting its ability to protect against DED's damaging effects. Oral PCE administration in animal models significantly improved tear production, corneal health, and goblet cell density, demonstrating its effectiveness in treating DED symptoms. These findings suggest PCE can be a safe and effective functional food for promoting eye health, particularly in DED cases, offering a promising alternative to conventional treatments. #Anthocyanin #PurpleCorn #Dryeyes Lee J-M, Choi A, Lee H-H, Park SJ, Kim B-H. Purple Corn Extract Improves Dry Eye Symptoms in Models Induced by Desiccating Stress and Extraorbital Lacrimal Gland Excision. Nutrients. 2023; 15(24):5063. https://doi.org/10.3390/nu15245063 DryEye, PurpleCornExtract, Anthocyanins, TearsOfJoy, NaturalRemedy, GobletCells, InflammationRelief, Omega3Comparison, EyeHealthFood, FutureOfEyeCare, DryEyeModels, DesiccationStress, LacrimalGlandExcision, #DryEye #PurpleCorn #EyeCare #NaturalHealth --- Support this podcast: https://podcasters.spotify.com/pod/show/ralph-turchiano/support

This report investigates purple corn extract (PCE) as a potential natural remedy for dry eye disease (DED). Studies show PCE possesses antioxidant and anti-inflammatory properties, suggesting its ability to protect against DED's damaging effects. Oral PCE administration in animal models significantly improved tear production, corneal health, and goblet cell density, demonstrating its effectiveness in treating DED symptoms. These findings suggest PCE can be a safe and effective functional food for promoting eye health, particularly in DED cases, offering a promising alternative to conventional treatments. #Anthocyanin #PurpleCorn #Dryeyes Lee J-M, Choi A, Lee H-H, Park SJ, Kim B-H. Purple Corn Extract Improves Dry Eye Symptoms in Models Induced by Desiccating Stress and Extraorbital Lacrimal Gland Excision. Nutrients. 2023; 15(24):5063. https://doi.org/10.3390/nu15245063 DryEye, PurpleCornExtract, Anthocyanins, TearsOfJoy, NaturalRemedy, GobletCells, InflammationRelief, Omega3Comparison, EyeHealthFood, FutureOfEyeCare, DryEyeModels, DesiccationStress, LacrimalGlandExcision, #DryEye #PurpleCorn #EyeCare #NaturalHealth --- Support this podcast: https://podcasters.spotify.com/pod/show/ralph-turchiano/support

Flavonoids, Nature's Biological Response Modifiers – Understanding Classes, Sources, And Health Join renowned naturopathic doctor Michael T. Murray as he dives deep into the fascinating world of flavonoids, nature's powerful biological response modifiers. Discover the different classes of flavonoids, their abundant sources in foods, and the remarkable health benefits they offer. From anthocyanins in berries to curcumin in turmeric, explore how these natural compounds can enhance our well-being and support various aspects of health. Uncover the secrets of quercetin, resveratrol, and more, and unlock the potential of food as medicine. #Flavonoids #HealthBenefits #NaturalCompounds Disclaimer:Medical and Health information changes constantly. Therefore, the information provided in this podcast should not be considered current, complete, or exhaustive. Reliance on any information provided in this podcast is solely at your own risk. The Real Truth About Health does not recommend or endorse any specific tests, products, procedures, or opinions referenced in the following podcasts, nor does it exercise any authority or editorial control over that material. The Real Truth About Health provides a forum for discussion of public health issues. The views and opinions of our panelists do not necessarily reflect those of The Real Truth About Health and are provided by those panelists in their individual capacities. The Real Truth About Health has not reviewed or evaluated those statements or claims. 

In this episode, the guys are joined by Co-Founder of Fennigan's Farms, Amanda Brezzell (IG: @theamandaproject) to discuss, WOMAN-made vegetables, Mojo JoJo beatdowns, traumatizing movies, and African American agriculture. Be sure to check out Fennigan's Farms! https://fennigansfarms.com/ IG: Fennigan's FarmsAnd as always, stay connected with us on social media as well!IG: @WholesomeHousePodcastTikTok: @WholesomeHousePodcastTwitch: @WholesomeHouseGaming

TODAY'S

Whether it's the great taste or the health-benefits, Northwest cherry growers have got a great option, and Northwest Cherry Growers President BJ Thurlby says that's the message they want to send.

Whether it's the great taste or the health-benefits, Northwest cherry growers have got a great option, and Northwest Cherry Growers President BJ Thurlby says that's the message they want to send.

A new observation on specific food sources of healthy blue-purple pigments sheds light on how they may affect digestion and metabolism of carbohydrates - things that are relevant to Type 2 diabetes. 

In this episode, I briefly outline the potential pros of drinking alcohol. You should know there are not many. I then break down the process of alcohol metabolism, what is happening in your body when you drink alcohol. In addition, I explain how it affects your brain and gut over the long term and in the short term. I discuss the impacts it has on your mood and feelings of well-being. Lastly, I discuss the foods you can eat to slow the absorption of alcohol and help support your gut and ultimately your brain after having ingested alcohol. And of course, I briefly touch on possible ways to reduce hangovers.I just want to state that I am not a medical professional. And you should take anything I say with a grain of salt, like anything you hear on the internet really.I am just here to share my personal experience with alcohol and the things I wish I had learned about alcohol much, much sooner.Papers referenced:Anthocyanins and cognitionCreatine and brain healthCheck out our brand new SHOP:https://www.in-situcollective.com/collection Join us on YouTube https://www.youtube.com/channel/UC9IpBODN7OHMp_P0mBXij_Q Find us on Instagram @jack.lgraham@mack.insituGet Your LMNT Herehttp://elementallabs.refr.cc/jackgrahamOur ProgramsMove Well, Look Good, 12-WEEK WORKOUT PROGRAM.A full-body weightlifting and muscle-building program that requires three gym sessions per week with off-day mobility sessions and "focus sessions". This program is structured to ensure you see continual progress. https://www.in-situcollective.com/move-well-look-good Build and Shape, 15-WEEK WORKOUT PROGRAMA program designed for more experienced and committed lifters looking to improve their overall physique and aesthetics. https://www.in-situcollective.com/build-and-shape At Home Program, 6-WEEK WEIGHT LOSS PROGRAMAn at-home weight loss program combining cardio and strength training to level your physical fitness in just six weeks.https://www.in-situcollective.com/at-home-programApp Accesshttps://www.in-situcollective.com/in-situapp Our Shophttps://www.in-situcollective.com/collection Try RecGen Clothing. Get $20 off when you shop with my link http://rwrd.io/n86yv9w?s

Today's episode focuses on how you can maintain peak brain function by consuming foods that support brain health.In this episode, I discuss the foods you should consider adding to your diet and the habits you may want to reconsider when wanting to improve brain function and reduce cognitive decline. I discuss five nutrients scientifically proven to support brain health and function. These include Essential Fatty Acids, Choline, Creatine, Berries and Glutamine. In the second half of the episode, I discuss 5 habits you may want to consider ditching if optimal brain health and function are important to you. These habits include sitting, social connection, sleep, stress and alcohol. Let's optimise our brains!Papers referenced:Anthocyanins and cognitionCreatine and brain healthFind us on Instagram @jack.lgraham@mack.insituJoin us on YouTube https://www.youtube.com/channel/UC9IpBODN7OHMp_P0mBXij_Q FREE 4-week Fat Loss Home Programhttps://www.in-situcollective.com/fat-loss-guide-downloadOur ProgramsMove Well, Look Good, 12-WEEK WORKOUT PROGRAM.A full-body weightlifting and muscle-building program that requires three gym sessions per week with off-day mobility sessions and "focus sessions". This program is structured to ensure you see continual progress. https://www.in-situcollective.com/move-well-look-good Build and Shape, 15-WEEK WORKOUT PROGRAMA program designed for more experienced and committed lifters looking to improve their overall physique and aesthetics. https://www.in-situcollective.com/build-and-shape At Home Program, 6-WEEK WEIGHT LOSS PROGRAMAn at-home weight loss program combining cardio and strength training to level your physical fitness in just six weeks.https://www.in-situcollective.com/at-home-programApp Accesshttps://www.in-situcollective.com/in-situappTry RecGen Clothing. Get $20 off when you shop with my link http://rwrd.io/n86yv9w?s

Haskap berries, known as honey berries in the USA, are berries that were used in traditional medicine by the Ainu people, that are high in nutrition. They were known as the “elixir of life”; botany-edible blue honeysuckle, or double berry. They contain three times the antioxidants and four times the anthocyanins of blueberries. They are high in Vitamin C and have great taste. Anthocyanins are associated with antioxidant, anti-inflammatory, cardioprotective, neuroprotective and antidiabetic properties Results showed improvements in cognition -word recall and recognition i.e. episodic memory effects- and diastolic blood pressure, with higher doses appearing more effective.) Other studies in athletes showed improved exercise endurance, and improvement in running times. Proposed mechanisms include decreasing exercise-induced inflammation and oxidative stress or improving vascular function and oxygen utilization or a combination of the three. To learn more about haskap berries and where you can buy them, go to www.haskapa.com https://en-gb.facebook.com/haskapa/ https://twitter.com/haskapa https://www.instagram.com/haskapa/

Haskap berries, known as honey berries in the USA, are berries that were used in traditional medicine by the Ainu people, that are high in nutrition. They were known as the “elixir of life”; botany-edible blue honeysuckle, or double berry. They contain three times the antioxidants and four times the anthocyanins of blueberries. They are high in Vitamin C and have great taste. Anthocyanins are associated with antioxidant, anti-inflammatory, cardioprotective, neuroprotective and antidiabetic properties Results showed improvements in cognition -word recall and recognition i.e. episodic memory effects- and diastolic blood pressure, with higher doses appearing more effective.) Other studies in athletes showed improved exercise endurance, and improvement in running times. Proposed mechanisms include decreasing exercise-induced inflammation and oxidative stress or improving vascular function and oxygen utilization or a combination of the three. To learn more about haskap berries and where you can buy them, go to www.haskapa.com https://en-gb.facebook.com/haskapa/ https://twitter.com/haskapa https://www.instagram.com/haskapa/

Haskap berries, known as honey berries in the USA, are berries that were used in traditional medicine by the Ainu people, that are high in nutrition. They were known as the “elixir of life”; botany-edible blue honeysuckle, or double berry. They contain three times the antioxidants and four times the anthocyanins of blueberries. They are high in Vitamin C and have great taste. Anthocyanins are associated with antioxidant, anti-inflammatory, cardioprotective, neuroprotective and antidiabetic properties Results showed improvements in cognition -word recall and recognition i.e. episodic memory effects- and diastolic blood pressure, with higher doses appearing more effective.) Other studies in athletes showed improved exercise endurance, and improvement in running times. Proposed mechanisms include decreasing exercise-induced inflammation and oxidative stress or improving vascular function and oxygen utilization or a combination of the three. To learn more about haskap berries and where you can buy them, go to www.haskapa.com https://en-gb.facebook.com/haskapa/ https://twitter.com/haskapa https://www.instagram.com/haskapa/

Eating healthy is something more and more of us are trying to do these days and, according to Northwest Cherry Growers president BJ Thurlby, Northwest cherries pack a punch in that effort.

Eating healthy is something more and more of us are trying to do these days and, according to Northwest Cherry Growers president BJ Thurlby, Northwest cherries pack a punch in that effort.

Anthocyanins are a class of plant pigments associated with healthful qualities in food. While research continues to assess their true health benefits in vivo, there is no question that the attractive fruits stimulate the senses and bring novelty to the diet. Dr. Cathie Martin of the John Innes Center in Norwich, England discusses the technology behind the purple tomato, its potential benefits to animal health, its effects on tomato shelf life, and the recent USDA nod to release of the purple tomato in the USA.

Northwest Cherry Grower's President BJ Thurlby talks about the health benefits of cherries ... that you can find in your grocery store now!

Northwest Cherry Grower's President BJ Thurlby talks about the health benefits of cherries ... that you can find in your grocery store now!

Videos: 1.  Klaus Schwab — A Conversation With Albert Bourla, CEO of Pfizer (play 3:00 mins) 2. Ft. Daniel Nolan – Speaking about misinformation and Truth  (19:00) 3. This Western priest can afford to speak frankly. He has nothing to lose and no one to fear (2:29) 4. You heard it from Mr Twitter himself – Elon Musk (0:43) 5. FDA Limits J&J Vaccine “Trust the science “ – ABC News Clip (0:27) 6. What is Monkeypox and Was It Planned For A Year Ago – Ben Swann (6:34) 7. Ivory Hecker – Americans are done panicking about viruses. 8. Bill Gates – ” We didn't understand that it's a fairly low fatality rate” (0:30) Articles of Interest: FBI Conducted Potentially Millions of Searches of Americans' Data Last Year, Report Says I FOUND IT!!! Why do Ukrainians tie people to poles? Antioxidant-rich grape powder protects brain from damage caused by high fat and high sugar diets: Study Taipei Medical University (Taiwan), May 17, 2022 Antioxidants from grape powder helped ease hyperglycaemia-related cognitive dysfunction in aged rats, a study discovered. Researchers from the Taipei Medical University said polyphenols from grape powder produced antioxidative and blood sugar-lowering properties that reduced the damage caused by a high-fat-high-fructose (HFHF) diet. Findings revealed that 6% grape powder group had reduced RAGE, or receptor for advanced glycation end products in the brain tissue. “Inclusion of up to 6% grape powder in the diet markedly reduced RAGE expression and tau hyperphosphorylation, but upregulated the expression of Nrf2 and BDNF, as well as the phosphorylation of PI3K and ERK, in the brain tissues of aged rats fed the HFHF diet,” the researchers reported. Thus, while long-term diet high in fructose and fat levels can cause hyperglycemia-related cognitive dysfunction in aged rats, grape powder supplementation can help ease the damaging changes in the brain protein related to neurodegeneration. Excessive degradation of mitochondria is the tipping point from normal alcohol metabolism to alcoholic liver disease Medical University of South Carolina, May 24, 2022 While most commonly known as “the powerhouses of the cell” because of their energy producing capabilities, mitochondria also play important roles in regulating the health of cells. These important structures can be damaged by alcohol consumption, which can cause them to rupture and release their DNA, proteins and lipids, collectively known as “damage associated molecular patterns (DAMPs).” To understand more fully how alcohol damages mitochondria, and how this leads to mitophagy, researchers at the Medical University of South Carolina (MUSC) used an advanced imaging technique to investigate changes in mitochondrial function within the livers of mice that were exposed to alcohol. Their findings, published online on March 16 in the journal Autophagy, demonstrated that exposure to alcohol causes a specific type of mitochondrial damage called depolarization. In a completely novel discovery, they found that it is this depolarization that indicates to the cell that the mitochondria are damaged and thereby causes activation of the mitophagy machinery to remove the damaged mitochondria before they can cause harm. The current study determined that mitochondrial injury, specifically depolarization, initiates mitophagy to prevent damaged mitochondria from accumulating in cells. Blocking depolarization after ethanol exposure also blocks mitophagy, preventing mitochondrial depletion. Flavonoids may slow lung function decline due to aging Johns Hopkins School of Public Health, May 22, 2022 Previous research has shown that the plant-produced chemicals known as flavonoids have beneficial antioxidant and anti-inflammatory properties. Anthocyanins, the type of flavonoid investigated in the current study, have been detected in lung tissue shortly after being ingested, and in animals models of chronic obstructive pulmonary disease (COPD). The plant chemicals appear to reduce mucus and inflammatory secretions. The researchers analyzed data from 463 adults (average age: 44) who participated in the second and third European Community Respiratory Health Surveys from 2002 to 2012.  The researchers also analyzed the association between anthocyanin consumption and lung function in smokers, those who had never smoked and those who quit. The association between high consumption of the flavonoids and reduced lung function decline appeared to be stronger among both never smokers and those who had quit than in the general study population. Among smokers, the study did not find an association between anthocyanin intake and lung function. “Our study suggests that the general population could benefit from consuming more fruits rich in these flavonoids like berries, particularly those who have given up smoking or have never smoked, Dr. Larsen said.  Medication doesn't help kids with ADHD learn, study finds Florida International University, May 24, 2022 For decades, most physicians, parents and teachers have believed that stimulant medications help children with attention deficit hyperactivity disorder (ADHD) learn. However, in the first study of its kind, researchers found medication has no detectable impact on how much children with ADHD learn in the classroom. Approximately 10% of children in the U.S. are diagnosed with ADHD and more than 90% of them are prescribed stimulant medication as the main form of treatment in school settingsbecause most physicians believe that medication will result in better academic achievement. Researchers evaluated 173 children between the ages of 7 and 12 with ADHD participating in the center's Summer Treatment Program, a comprehensive eight-week summer camp program for children with ADHD and related behavioral, emotional and learning challenges.  Each child was randomized to be medicated with a sustained-release stimulant medication during either the first or second of the instructional phases, receiving a placebo during the other. Contrary to expectations, researchers found that children learned the same amount of science, social studies, and vocabulary content whether they were taking the medication or the placebo. Mediterranean diet may blunt air pollution's ill health effects NYU School of Medicine May 21, 2022 Eating a Mediterranean diet may protect people from some of the harm of long-term exposure to air pollution, and reduce their risk of dying from heart attacks, stroke and other causes of death, according to new research. The researchers analyzed data from the National Institutes of Health (NIH)-American Association of Retired Persons (AARP) Diet and Health Study. Over 17 years, the study followed 548,699 people (average age 62 at enrollment) from 6 states. During that time, 126,835 people in the study group died. The researchers created five groups of participants based on their level of adherence to a Mediterranean diet and linked participants to estimates of long-term exposure to fine particulate matter (PM2.5), nitrous oxide (NO2) and ozone (O3) based on census tract information. When comparing those least and most adherent to a Mediterranean diet, the study found that: Deaths from all causes increased by 5 percent for every 10 parts per billion (ppb) increase in long-term average NO2 exposure in those least adherent, compared to 2 percent among the most adherent. Cardiovascular disease deaths increased by 17 percent for every 10 micrograms per cubic meter (μg/m3) increase in long-term average PM2.5 exposure in those least adherent, compared to 5 percent among the most adherent. Cardiovascular disease deaths increased by 10 percent for every 10 ppb increase in NO2. exposure in those least adherent, compared to 2 percent among the most adherent. Heart attack deaths increased by 20 percent for every 10 μg/m3 increase in PM2.5 exposure in those least adherent, compared to 5 percent among the most adherent. Heart attack deaths increased by 12 percent for every single ppb increase in NO2 exposure in those least adherent, compared to 4 percent among the most adherent. Why blueberries are an effective weapon in the war against Alzheimer's disease University of Cincinnati,  May 21, 2022 Could a plump, little blueberry really hold colossal promise in the fight against Alzheimer's disease? New research adds to the growing evidence that blueberries, bursting with antioxidants, could help diminish the devastating defects of dementia. Newly released study findings show that certain flavonoids found in blueberries could also hold the key to lessening the effects of Alzheimer's disease. The researchers, led by Krikorian, believe that blueberries' beneficial effects against Alzheimer's could be due to certain flavonoids found in the berries. Known as anthocyanins, they have been shown to improve cognition in tests with animals. Those receiving the blueberry powder were found to exhibit improved brain function and cognitive performance compared to those in the control group, with better memory and improved access to words and concepts.  In another study, 94 people, aged 62 to 80, were divided into four groups. The subjects did not have diagnosed early-onset Alzheimer's, but did report feelings of having their memory decline.

If you're looking to eat healthier, Northwest Cherry Growers President BJ Thurlby says he's got a great option.

If you're looking to eat healthier, Northwest Cherry Growers President BJ Thurlby says he's got a great option.

If you like this podcast, please be sure to rate us 5 stars in Apple podcasts and like our videos on YouTube.  Sorry for the misfire - harvest got me out of practice!Episode 0024:Wine Reads – November 18, 2021Welcome back to Viti+Culture, and welcome to season 2.  It’s been a few weeks since our last podcast, but here we are, rested and ready to deliver some great content.  Harvest is finally over, a few fermentations remain bubbling away, the cellar is cleaned, our equipment is winterized, and we are moving into our next phase of cellar work - stabalizing and bottling sparkling wine, preparing to bottle our early release wines like our Cabernet Franc Rose, our White Merlot, and some of our Chenin Blanc, and finally disgorging some of our sparkling wines, such as our 2017 and 2019 Chardonnay based Blanc de Blanc, and Chenin Blanc.  I’ll keep you updated as to what winemakers are experiencing in the cellar as we move forward with season, and key you in to some of the winemaking decisions we have along the way.We are also launching a new segment - Wine Reads - where we choose an article from the world of written content on wine, read it on the show, and share our thoughts and opinions on the topic.  If you’re a wine writer, feel free to forward me an article for consideration at viticulturepodcast@gmail.com.  I’m happy to look it over, and maybe even discuss it with you on the show.  We will continue to produce and publish our long-form interviews on YouTube, but some of the shorter content will be podcast and Substack only, so make sure you’ve clicked subscribe in your favorite podcast platform, and sign up to our Substack newsletter.  For our first Wine Read, I figured I’d actually reflect on the 2021 vintage by reading the letter I’m preparing to send out to our Missick Cellars Wine Club.  I’m excited to be shipping out the first Finger Lakes produced Sparkling Chenin Blanc with that shipment, as well as some other really cool small lot wines, but I also generally engage with our members by sharing some of my deepest thoughts, and letting them know what is going on in the cellar.  Here’s a sneak preview of the vintage, an audio taste of our wine club, and a survey of what the final tally of the 2021 vintage felt like. Remember, if you like this podcast, please be sure to rate us 5 stars in Apple podcasts and like our videos on YouTube.  It really helps with the ratings and in introducing new folks to the show.  Be sure to tune in next week, where I speak with Phil Plummer, winemaker at Montezuma, Idol Ridge, and Fossenvue wineries.  Phil embraces the ethos of our show, those of the philosopher-maker, and intertwines culture, art, history, and music in some subtle, and not so subtle ways, into each of his wines.   So, here we go, our 2021 Missick Cellars Wine Club Newsletter:Dear Wine Club Member,                                                        When I was deployed as a soldier in the Army with Operation Iraqi Freedom, every few months we were able to take an R&R day, and head down to the large U.S. base in Kuwait on the coast of the Persian Gulf called Camp Doha.  Camp Doha had a PX (post exchange) that was both sized and filled with the inventory of a Super Walmart.  It was where we could stock up on nearly everything we needed, or wanted, to get us through the long weeks back at our small desert outposts.  Camp Doha also had a Starbucks and a Burger King, all of which brought a sense of normalcy, but also a little bit of cognitive dissonance.  I remember browsing those location oriented Starbucks mugs while waiting in line that list the city you are in, and looking at the one with Kuwait City and the skyline depicted.  I wish I would have bought one as a memento.  The pearl of Camp Doha in those days however, was a place called the Marble Palace.  It was a short bus ride from camp, and had a large recreational pool adjacent to the Gulf, there were therapeutic masseuses, and in many ways, offered everything you could find at a luxury resort.  It was, for a day, potentially overnight if you had some other business to attend to, a respite from the dusty tents we slept in, the day to day monotony of my job as a Signal Corps non-commissioned officer, guard tower shifts in 110 degree temperatures, and hours spent sitting under the skud bunkers scattered all throughout my home camp with a battle buddy, talking about home.  Harvest certainly does not carry the emotional intensity or gravity of deployment, I would not sell our servicemembers short by drawing a straight line between the experience of deployment and the intensity of the harvest or the crush pad.  There are analogies though, and in many ways, the pace of harvest rarely allows for the periods of pause and contemplation that a deployment permits.  Nonetheless, as harvest approaches, the mind prepares for what you know will be extremely long days, endless physicality, isolation from family and friends (outside the wine industry), discomfort, and exhaustion.  Similarly, it provides a purpose, a mission, with goals that must be accomplished, in specific periods of time with little room for error.  The elements of weather, of available resources, the risk of physical danger around powerful equipment if you’re careless or thoughtless, and the knowledge that there is an end date, all provide a very similar psychological framework to that the soldier experiences.  You have set out on a path, the end goal is known, there will be surprises and challenges, but at the end of this period, victory is in sight.I recalled my time at the Marble Palace, a place I hadn’t thought about in years, after returning home for the first time in what felt like weeks (though it had only been a few days), to spend an entire day and night with my family.  It was mid-October, about half-way through crush, and having the chance to push Andrew and Audrey on the swing-set in the backyard, sharing dinner at the table with the family, and having my wife Laure massage my shoulders that night made home feel like the R&R I had been craving.  I particularly enjoy pairing our wines with meals during harvest.  It puts a perspective on the hard work we are presently enmeshed in, and opening the time capsules of vintages past during dinner with the family, ties moments of our past to moments of the present, even as we all sacrifice and work for the future that is gurgling away through its fermentation in the cellar.   Perhaps the moments from my deployment were fresh with me this year after what we witnessed in Afghanistan in August, and during which I spent countless hours speaking with other veterans and checking in on friends that I knew had spent years of their life in that country.  Perhaps it was because we were shorter on cellar staff this year than in years’ past, placing extra burdens and extra work on myself and my assistant.  Maybe it was simply because I see my children growing so fast and am realizing how quickly time goes with every year we gather around the table to watch them blow out that additional candle on the cake.  And finally, it may have been because this was such a difficult harvest, where extra vineyard work coupled with crucial picking decisions dictated the quality of the wine that was made, and with our first year of a significant harvest from our estate vineyard, I felt an enormous amount of pressure to deliver the best possible effort to everyone who enjoys our wine.  2021 was our most difficult vintage since 2018.  As with 2018, moisture was the catalyst for a lot of stress on vineyard crews this vintage.  The heavy rainfall, high temperatures, and high dewpoints which kept vineyard canopies and clusters too wet for too long in 2018, had analogs for all of us who farm grapes in the Finger Lakes this year.  Granted, temperatures were not as high as three years ago, and dewpoints were not as deleterious, the rain proved a difficulty that we had to navigate around.  There were indeed some much needed breaks, three or four days here, maybe a week there, but from August through the end of October, the rain fell, and we needed to be cognizant of when it was falling.Though 2021 wasn’t our largest harvest, between our own wines and some custom crush projects, we processed nearly 70 tons of fruit, with about 6 tons coming from our own vineyard.  We managed an incredibly clean harvest of Chenin Blanc, Riesling and Cabernet Franc, with multiple passes in the Riesling in order to produce some different styles of estate wines, from sparkling to still.  Our vineyard, planted in 2019, is in what is called its third leaf, in other words, its third growing season.  The third leaf is generally when you can expect to get your first real crop, with an expansion of yield occurring in the following vintages.  Of course, yield is not the most important aspect.  The vineyard must be balanced, producing enough fruit to match the energy output of the vine, but not so much that you stress the vine or dilute the concentration of flavors that a vineyard can deliver.In addition, we worked with our traditional growing partners at Gibson Vineyard and Morris Vineyard, to bring in varietals like Seyval Blanc, Chenin Blanc, Chardonnay, Riesling, Merlot, Cabernet Franc, Valvin Muscat, and some other hybrids that will go into our Foreword series.  Although we have a significant amount of wine still fermenting, I must share with you that I am more proud of this vintage than nearly any in the last 10 years.  There are vintages that naturally make great wines.  The weather is perfect from April to November, harvest happens on your schedule and not based on the risk of rain, and every piece of equipment cooperates fully with no downtime or repairs required.  I think of vintages like 2012, 2016, and 2020, where a winemaker can only get in the way of making good wine.  Nature gave us great, clean and ripe fruit, and we need only fulfill its promise.  Vintages like 2021 require inordinate amounts of attention to detail, a willingness to sacrifice bad fruit in the vineyard in order to make good wine in the cellar, a dedication and time commitment unparalleled in many other fields, and a drive that overlooks exhaustion, lack of sleep, and sore muscles.  Those ingredients have added up to what amounts to be the proof of work, required in challenging wine regions like the Finger Lakes, and years like 2021, that deliver high quality, deliciousness, and inspiration even under trying circumstances.  These are the vintages that prove the mettle of the winemaker.  2021 will be a vintage that I believe will deliver some of our best sparkling wines.  On their way in the years to come will be a small lot of estate Chenin Blanc, Cab Franc Rose, Chardonnay based Blanc de Blanc, Estate Riesling, and Gewurztraminer.  Our sparkling wine program has continued to grow and witness strong sales, and we are responding by increasing production with the focused goal of being known as one of the great sparkling wine producers in the region and the U.S.In other areas of “winery life,” our brand change continues moving ahead.  New signage should be up by the spring, and new labels showing up on shelves in Upstate New York retailers.  Our new labels shipped in October, and we began labelling wines as quickly as we could.  Our new labels speak to our place, with the shoreline of Seneca Lake outside our cellar presenting the background frame for where we are, our new logo, as discussed in our previous letters playing a prominent role, and each wine now suggesting a specific food and wine pairing.  Of course, these are only my opinions, but I welcome you to try them out and send me your suggestions as well!I generally try to make our Fall Wine Club shipment focused on wines that I think will pair well for Thanksgiving, and so with that backdrop, each of these wines will be on our Thanksgiving table, paired perfectly with all of the classic accoutrements of my favorite holiday.  2020 Sparkling Chenin BlancI’ve mentioned in the past that we have been pioneering Chenin Blanc in the Finger Lakes since 2015, when we engaged in our first contract planting of the varietal at the Gibson Vineyard.  The logic was pretty simple… I love Loire Valley wines.  The Loire, being a cool climate growing region in France, famously grows Cabernet Franc and Chenin Blanc.  One of the most premiere subregions in the Loire Valley, is Vouvray.  What is wonderful about Vouvray wines, is that so many different wine styles can emerge from them.  From dry crisp whites, to sparkling, to wonderfully rich and sweet styles, Chenin Blanc from Vouvray exhibits an amazing amount of versatility.  Knowing that the Finger Lakes can have such variable vintages, with there being a necessity to alter the styles of wine depending upon what the year gives us, combined with the fact that Cabernet Franc is, in my opinion, our premiere red varietal, planting Chenin Blanc just made sense to me.  We garnered our first harvest in 2017, making only a few dozen cases.  We have continued exploring the varietal, planting our estate block, and making a wide range of Chenin Blanc wines.  This spring, I hope to release our 2020 barrel fermented dry Chenin Blanc, alongside our 2021 estate Chenin Blanc which was fermented in stainless steel and finished with a touch of sweetness.  In the meantime, I’m extremely excited to share this first, Wine Club disgorgement of our 2020 Chenin Blanc.We began producing sparkling Chenin Blanc in 2019, but that wine remains in tirage, resting on its lees in bottle, with an anticipated disgorgement in 2023.  Only 50 cases were made in 2019, and with its level of acidity, it will need time to grow into its full potential.  2020, being a beautiful and ripe vintage, also managed to deliver to us some exhilarating and fresh sparkling wine bases.  Our 2020 Sparkling Chenin is technically an early disgorgement.  Most of the 100+ cases will be disgorged at a later date, but with the profile of this wine showing such elegance, I wanted to disgorge a special lot for our wine club members to enjoy this holiday season.  Just prior to harvest, we disgorged 30 cases, removing the spent yeast sediment and finishing the wine with a small dosage of a few grams of residual sugar.  This sparkling wine is still dry, but accentuates the wonderful fruit that comes from Chenin Blanc from the Gibson Vineyard.  Rather than topping the bottle with a Champagne cork, we opted to use a stainless steel crown cap.  Most of the time, when I use cork on sparkling wine, I will let the wine sit in the cellar for up to 6 months before release.  It can take quite a bit of time to allow the cork to cease its propensity to expand.  Trying to open a sparkling wine that has just been corked is nearly impossible, and can be dangerous if it is tried with a corkscrew due to the pressure inside.  Opening with a bottle opener isn’t as exhilarating as popping a cork, but I assure you, it has no impact on the quality.  It also means, you won’t have a problem opening it on Thanksgiving, should you want to share it with family and friends.  Produced in the classic traditional method, the base wine was picked slightly early, fermented to dryness, and chaptalized with 24 grams per liter of sugar prior to bottling with a yeast culture.  The wine then went through its bottle fermentation and aged for around a year on the lees in the bottle prior to disgorgement.  This is the first sparkling Chenin Blanc ever produced and released in the Finger Lakes, and we managed such a small disgorgement in order to ensure that our Wine Club members received the first chance at tasting the “unicorn” wine.  It has actually been one of the fun benefits of having the only two plantings of Chenin Blanc in the Finger Lakes, since ever demi sec, barrel fermented, sparkling, and dessert Chenin will inevitably be the first ones ever produced and released.  My hunch is, given some time and the opportunity to taste what these wines can do, we’ll start seeing more and more plantings of the varietal in the region.  When that happens, you’ll be able to say you joined us in this journey before anyone else.  2019 Morris Vineyard RieslingAs you may know, my philosophy on Riesling is to treat it with utmost care, producing dozens of small lots from which I can later blend our mainline Dry Riesling and Riesling.  I do that because I see these two wines as the canvas upon which I paint my view of that vintage through this varietal.  Fermenting in small lots, in different mediums with different yeast cultures, provides the color palette from which we can paint these pictures.  It is from these small lots that some exciting single vineyard, or specifically designated wines come from.  Our 2019 Morris Vineyard Riesling is no exception.  An incredibly small lot of 22.5 cases, this bottling represents a single barrel of Riesling which exhibited such immense appeal to me, that I wanted to be able to share it with our wine club.  Fermented in a ten year old barrel that delivered little to no oak flavor influence, this wine was uninoculated.  In other words, no commercial yeast culture was added to this wine, rather, only ambient yeasts converted the sugars in this wine to alcohol.  The Australians have a term for these wines - ferrell ferments.  Ferrell, referring to the fact that the fermentations are wild, are characterized by their lack of intervention from the winemaker.  Interestingly, it also means that there likely wasn’t a single yeast culture that fermented the wine, but rather, numerous different cultures that rose and fell in dominance depending on the conditions of the wine, i.e., the alcohol, nutrient load, etc., at any given time.  It was our job to merely produce fresh clean wines with as light of a hand as possible.  Consequently, after fermentation, the wine was allowed to rest on its lees (spent yeast) until March of 2020, when it received a small dose of sulfur to prevent oxidation.  It was removed from the barrel in June of 2020, and bottled in July.  We allowed the wine to cellar in a temperature controlled room until this shipment and its release.  In ten years, we have likely released more than 50 Rieslings.  Some vintages have seen as many as 8 different bottlings of the varietal.  Of all these different wines, this specific bottling is likely my favorite bottling of still Riesling to date.  Although dry, it provides generous fruit and balanced, but bright, acidity.  It is a perfect food pairing wine, and will be an excellent accompaniment for Thanksgiving Dinner. 2018 Cabernet FrancOf all the wines I produce, if there is one that my wife will most frequently ask me to grab for dinner from the winery, it will be one of my Cabernet Francs.  She loves them, and she also loves the variability they provide vintage after vintage.  Our 2017 Cabernet Franc, with a bright and sunny fall, but coming from a slightly larger crop, was refreshing and light with prominent notes of cherry and raspberry.  It has been the kind of wine enjoyed with a meal, and just as often, with some chocolate and television, relaxing after we have put the kids to bed.  Our 2018 is a much deeper wine, with slightly more pronounced tannin, richer color, and complement of herbs to match the fruit.  It’s richer texture can carry fattier meats, and pairs just as well with game.  It has become the new favorite around our house, and it is wine I am thrilled to be releasing shortly.  As with the other wines in this shipment, Wine Club members are getting the first tastes of these exciting new releases.When it comes to producing red wines, I do engage in some slightly different cellar practices than many of my other colleagues in the Finger Lakes.  I have mentioned many times before, but saignee is a French word for “the bleed.”  This practice involves removing portions of juice from a red wine fermentation before the fermentation has begun.  The goal of this technique is to naturally increase the skin to juice ratio of the red wine fermentation, thereby increasing the availability of anthocyanins and tannins.  Anthocyanins are the red color molecule that gives red wine its color, and so by increasing the availability of this molecule in the fermentation, I am able to produce deeper color red wines.  Additionally, increasing the tannin naturally provides more bonding points for the color, and adds structure to the wine.  All of this is in the backdrop of understanding that berry size tends to be much larger in the Finger Lakes, due to the amount of rainfall we receive.  Saignee provides the winemaker with a natural tool to make deeper, more structured red wines, while also making some pretty delicious rose from that initial “bleed.”  Finally, there is an impact on the acidity of the wine.  Grape skins contain potassium, and potassium can help precipitate tartaric acid during the fermentation, naturally lowering the level of acid and increasing the pH of the wine. If you like this podcast, please be sure to rate us 5 stars in Apple podcasts and like our videos on YouTube.  It really helps with the ratings and in introducing new folks to the show. Get full access to The Viti+Culture Podcast Newsletter at viticulturepodcast.substack.com/subscribe

Huberman Lab Podcast Notes Key Takeaways Top three things that support nerve health in the short and long term: EPA, phosphatidylserine, cholineTo condition healthy food preferences: take something good for you, pair it with something that will increase blood sugar (not spike, but elevate slightly) for 7-10 days to rewire the dopamine reward systemFood impacts our brain and health but there's also a learned response to how our brain functions in response to foodsSome foods to enhance short and long term cognition: fish, blueberries, eggs, cottage cheese, cabbageThe goal is to get proper nutrients via food; use supplements as a backup as neededStart feeding window at least one hour after waking and end the window about 2-3 hours before sleepKeep feeding window consistent day to day without extreme shifts in either directionRead the full notes @ podcastnotes.orgThis episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally. I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the "structural fat" of neurons (nerve cells) and allow them to function across our lifespan. I also review data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature. Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it's not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental,  in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism.   Thank you to our sponsors: ROKA - https://www.roka.com -- code: "huberman" InsideTracker - https://www.athleticgreens.com/huberman  Headspace - https://www.headspace.com/specialoffer    RETHINK EDUCATION: The Biology of Learning Featuring Dr. Andrew Huberman: https://youtu.be/Oo7hQapFe3M    Our Patreon page: https://www.patreon.com/andrewhuberman    Supplements from Thorne: http://www.thorne.com/u/huberman    Social: Instagram - https://www.instagram.com/hubermanlab  Twitter - https://twitter.com/hubermanlab  Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network    Links: Review on Anthocyanins & Cognition - https://www.mdpi.com/1420-3049/24/23/4255  Review on Creatine & Brain Health Studies - https://www.mdpi.com/2072-6643/13/2/586  Review on "Rethinking Food Reward" - www.annualreviews.org/doi/10.1146/annurev-psych-122216-011643    Timestamps: 00:00:00 Food & Brain Function Introduction 00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting 00:04:19 Sponsors: ROKA, Athletic Greens, Headspace 00:08:24 Neuroplasticity Super Protocol (Zero-Cost Tools) Online 00:09:22 Eating to Enhance Brain Function & Foundational Aspects of Brain Health  00:13:00 Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day)  00:20:35 Phosphatidylserine (Tool 2: 300mg/day) 00:22:15 Choline, Egg Yolks (Tool 3: 1-2g/day Threshold) 00:28:26 Hydration & Electrolytes (Tool 4) 00:29:50 Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week) 00:32:22 Creatine for Cognition (Tool 5: 5g/day)  00:36:28 Anthocyanins, Dark Skin Berries (Tool 6-10mg/day (Extract), 1-2 cups Berries)  00:41:19 L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation 00:49:23 Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs 00:55:25 Taste is 100% In your Head 00:59:50 Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods)  01:06:14 Capsule Probiotics, Brain Fog  01:07:16 Learning to Like Specific Tastes: Sweetness & Brain Metabolism 01:12:11 Hard-Wiring & Soft-Wiring 01:13:25 Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context 01:18:15 Non-Caloric Sweetener & Insulin; (Tool 8: Don't Have w/Glucose Elevating Foods) 01:22:17 Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences)  01:30:42 Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars 01:36:05 Food Reward & Diabetes, Obesity; Important Review Article (See Caption) 01:38:28 Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements   Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.   Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com 

Huberman Lab Podcast Notes Key Takeaways Top three things that support nerve health in the short and long term: EPA, phosphatidylserine, cholineTo condition healthy food preferences: take something good for you, pair it with something that will increase blood sugar (not spike, but elevate slightly) for 7-10 days to rewire the dopamine reward systemFood impacts our brain and health but there's also a learned response to how our brain functions in response to foodsSome foods to enhance short and long term cognition: fish, blueberries, eggs, cottage cheese, cabbageThe goal is to get proper nutrients via food; use supplements as a backup as neededStart feeding window at least one hour after waking and end the window about 2-3 hours before sleepKeep feeding window consistent day to day without extreme shifts in either directionRead the full notes @ podcastnotes.orgThis episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally. I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the "structural fat" of neurons (nerve cells) and allow them to function across our lifespan. I also review data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature. Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it's not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental,  in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism.   Thank you to our sponsors: ROKA - https://www.roka.com -- code: "huberman" InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.headspace.com/specialoffer    RETHINK EDUCATION: The Biology of Learning Featuring Dr. Andrew Huberman: https://youtu.be/Oo7hQapFe3M    Our Patreon page: https://www.patreon.com/andrewhuberman    Supplements from Thorne: http://www.thorne.com/u/huberman    Social: Instagram - https://www.instagram.com/hubermanlab  Twitter - https://twitter.com/hubermanlab  Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network    Links: Review on Anthocyanins & Cognition - https://www.mdpi.com/1420-3049/24/23/4255  Review on Creatine & Brain Health Studies - https://www.mdpi.com/2072-6643/13/2/586  Review on "Rethinking Food Reward" - www.annualreviews.org/doi/10.1146/annurev-psych-122216-011643    Timestamps: 00:00:00 Food & Brain Function Introduction 00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting 00:04:19 Sponsors: ROKA, Athletic Greens, Headspace 00:08:24 Neuroplasticity Super Protocol (Zero-Cost Tools) Online 00:09:22 Eating to Enhance Brain Function & Foundational Aspects of Brain Health  00:13:00 Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day)  00:20:35 Phosphatidylserine (Tool 2: 300mg/day) 00:22:15 Choline, Egg Yolks (Tool 3: 1-2g/day Threshold) 00:28:26 Hydration & Electrolytes (Tool 4) 00:29:50 Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week) 00:32:22 Creatine for Cognition (Tool 5: 5g/day)  00:36:28 Anthocyanins, Dark Skin Berries (Tool 6-10mg/day (Extract), 1-2 cups Berries)  00:41:19 L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation 00:49:23 Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs 00:55:25 Taste is 100% In your Head 00:59:50 Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods)  01:06:14 Capsule Probiotics, Brain Fog  01:07:16 Learning to Like Specific Tastes: Sweetness & Brain Metabolism 01:12:11 Hard-Wiring & Soft-Wiring 01:13:25 Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context 01:18:15 Non-Caloric Sweetener & Insulin; (Tool 8: Don't Have w/Glucose Elevating Foods) 01:22:17 Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences)  01:30:42 Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars 01:36:05 Food Reward & Diabetes, Obesity; Important Review Article (See Caption) 01:38:28 Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements   Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.   Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com 

This episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally. I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the "structural fat" of neurons (nerve cells) and allow them to function across our lifespan. I also review data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature. Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it's not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental,  in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism.   Thank you to our sponsors: ROKA - https://www.roka.com -- code: "huberman" InsideTracker - https://www.athleticgreens.com/huberman  Headspace - https://www.headspace.com/specialoffer    RETHINK EDUCATION: The Biology of Learning Featuring Dr. Andrew Huberman: https://youtu.be/Oo7hQapFe3M    Our Patreon page: https://www.patreon.com/andrewhuberman    Supplements from Thorne: http://www.thorne.com/u/huberman    Social: Instagram - https://www.instagram.com/hubermanlab  Twitter - https://twitter.com/hubermanlab  Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network    Links: Review on Anthocyanins & Cognition - https://www.mdpi.com/1420-3049/24/23/4255  Review on Creatine & Brain Health Studies - https://www.mdpi.com/2072-6643/13/2/586  Review on "Rethinking Food Reward" - www.annualreviews.org/doi/10.1146/annurev-psych-122216-011643    Timestamps: 00:00:00 Food & Brain Function Introduction 00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting 00:04:19 Sponsors: ROKA, Athletic Greens, Headspace 00:08:24 Neuroplasticity Super Protocol (Zero-Cost Tools) Online 00:09:22 Eating to Enhance Brain Function & Foundational Aspects of Brain Health  00:13:00 Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day)  00:20:35 Phosphatidylserine (Tool 2: 300mg/day) 00:22:15 Choline, Egg Yolks (Tool 3: 1-2g/day Threshold) 00:28:26 Hydration & Electrolytes (Tool 4) 00:29:50 Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week) 00:32:22 Creatine for Cognition (Tool 5: 5g/day)  00:36:28 Anthocyanins, Dark Skin Berries (Tool 6-10mg/day (Extract), 1-2 cups Berries)  00:41:19 L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation 00:49:23 Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs 00:55:25 Taste is 100% In your Head 00:59:50 Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods)  01:06:14 Capsule Probiotics, Brain Fog  01:07:16 Learning to Like Specific Tastes: Sweetness & Brain Metabolism 01:12:11 Hard-Wiring & Soft-Wiring 01:13:25 Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context 01:18:15 Non-Caloric Sweetener & Insulin; (Tool 8: Don't Have w/Glucose Elevating Foods) 01:22:17 Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences)  01:30:42 Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars 01:36:05 Food Reward & Diabetes, Obesity; Important Review Article (See Caption) 01:38:28 Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements   Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.   Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com 

Can low temperature-aged garlic enhance exercise performance? Korea Univesity & National Institute of Agricultural Sciences (South Korea), October 8, 2021 Scientists from South Korea's National Institute of Agricultural Sciences and Korea University looked at aged garlic to see whether it could help reduce fatigue. To do this, they conducted a study on mice fed with a special low-temperature-aged garlic (LTAG). Their findings were published in the Journal of Medicinal Food. Testing the fatigue-fighting effects of low temperature-aged garlic The researchers chose to use LTAG because it lacked the pungent odor and spicy flavor of regular garlic, making it easier to use for animal testing. To create the LTAG, the researchers stored garlic in a sealed container, aging at 60 C for 60 days. The resulting LTAG was then peeled and pulverized, before being added to 200 milliliters of 70 percent ethanol (EtOH), which was then subjected to ultrasonic extraction three times. This 70 percent EtOH and LTAG extract was then concentrated under a vacuum at 45 C and then lyophilized to create a dry LTAG residue. After the creation of the LTAG, the researchers then separated mice into six groups. The first group was given a low dose of LTAG extract; the second was fed a high dose of LTAG extract; the third was given a low dose of garlic extract; and the fourth was given a high dose of garlic extract. The fifth and sixth groups consisted of normal mice that were given phosphate-buffered saline (PBS) instead of garlic. One of these control groups was made to exercise while the other group was not. The mice in the five groups were forced to run on a treadmill for four weeks. With each passing week, the amount of exercise the mice would have to do on the treadmills would increase. This was done by increasing both the speed that the mice had to run, and the amount of time they had to spend running. (Related: How to alleviate fatigue with herbal medicine.) After 28 days of treatment, five mice from each group were subjected to a final, exhaustive treadmill test. This test increased the treadmill speed from 15 meters per minute (m/min) to 40 m/min every 3 minutes. During this test, the running time was monitored until each mouse failed to follow the increase in speed on three consecutive occasions and lag occurred. At this point, the mouse's total running time was recorded. The effect of the LTAG on the levels of glucose, lactate dehydrogenase (LDH), free fatty acid (FFA) and lactate in the mice's blood. Following the final exercise, the mice were killed and blood samples were collected from them. In addition, the mice's gastrocnemius muscles were also isolated and frozen in liquid nitrogen for testing. LTAG treated mice demonstrated less fatigue Following the exhaustive running tests, the researchers found that the mice treated with LTAG extract were able to run for much longer than the control mice. Meanwhile, looking at the blood tests, they noted that the mice treated with LTAG extract exhibited lower levels of glucose, LDH, FFA and lactate. More importantly, the LTAG treated mice had increased amounts of glycogen and creatine kinase (CK) in their muscles. Glycogen storage is an important source of energy during exercise. It serves a central role in maintaining the body's glucose homeostasis by supplementing blood glucose. Because of this, glycogen is seen as an accurate marker for fatigue, with increased glycogel levels closely associated with improved endurance and anti-fatigue effects. CK, on the other hand, is known to be an accurate indicator of muscle damage. During muscle degeneration, muscle cells are dissolved and their contents enter the bloodstream. As a result, when muscle damage occurs, muscle CK comes out into the blood. As such, fatigue tends to lead to lower muscle CK levels and higher blood CK levels. Higher levels of glycogen and muscle CK in the LTAG treated mice indicated that they experienced less fatigue than the other groups. Based on these findings, the researchers believe that LTAG has potential for use as an anti-fatigue agent.       Mindfulness meditation helps preterm-born adolescents University of Geneva (Switzerland), October 7, 2021 Adolescents born prematurely present a high risk of developing executive, behavioral and socio-emotional difficulties. Now, researchers from Geneva University Hospitals (HUG) and the University of Geneva (UNIGE) have revealed that practicing mindfulness may help improve these various skills. The study, published in the journal Scientific Reports, suggests using mindfulness as a means of clinical intervention with adolescents, whether prematurely born or not. Several studies have already shown that very preterm (VPT) children and adolescents are at higher risk of exhibiting cognitive and socio-emotional problems that may persist into adulthood. To help them overcome the difficulties they face, researchers from the HUG and UNIGE have set up an intervention based on mindfulness, a technique known to have beneficial effects in these areas. Mindfulness consists in training the mind to focus on the present moment, concentrating on physical sensations, on breathing, on the weight of one's body, and even on one's feelings and thoughts, completely judgment-free. The mindfulness-based interventions generally take place in a group with an instructor along with invitations to practice individually at home. To accurately assess the effects of mindfulness, a randomized controlled trial was performed with young adolescents aged 10 to 14, born before 32 weeks gestational weeks. Scientists quickly found that mindfulness improves the regulation of cognitive, social and emotional functions, in other worlds, our brain's ability to interact with our environment. Indeed, it increases the ability to focus on the present—on thoughts, emotions and physical sensations, with curiosity and non-judgment. Thanks to this practice, adolescents improve their executive functions, i.e. the mental processes that enable us to control our behavior to successfully achieve a goal. As a result, young people find it easier to focus, manage and regulate their behavior and emotions in everyday life. For eight weeks, the young teens spent an hour and a half each week with two mindfulness instructors. They were further encouraged to practice mindfulness daily at home. Parents were also involved in this study. They were asked to observe their child's executive functions, for example the ability to regulate their emotions and attentional control, their relationships with others and their behavior. The adolescents also underwent a series of computerized tasks to assess their reactions to events. A comparison of their test results with a control group that did not practice mindfulness shows a positive impact of the intervention on the adolescents' everyday life and on their ability to react to new events. "Each teenager is unique, with their own strenghts and difficulties. Through their involvement in this study, our volunteers have contributed to show that mindfulness can help many young people to feel better, to refocus and to face the world, whether they were born preterm born or not," agree Dr. Russia Hà-Vinh Leuchter, a consultant in the Division of Development and Growth, Department of Paediatrics, Gynaecology and Obstetrics at Geneva University Hospitals, and Dr. Vanessa Siffredi, a researcher at the Child Development Laboratory at the Department of Paediatrics, Gynaecology and Obstetrics at the UNIGE Faculty of Medicine, two of the authors of this work. "However, while the practice of meditation can be a useful resource, it is important to be accompanied by well-trained instructors", they specify. The adolescents who took part in the program are now between 14 and 18 years. Scientists are currently evaluating the long-term effects of mindfulness-based intervention on their daily attention and stress. Furthermore, to validate their clinical data with neurobiological measurements, researchers are currently studying the effects of mindfulness on the brain using magnetic resonance imaging (MRI).   Iron deficiency in middle age is linked with higher risk of developing heart disease University Heart and Vasculature Centre Hamburg (Germany) 6 October 2021 Approximately 10% of new coronary heart disease cases occurring within a decade of middle age could be avoided by preventing iron deficiency, suggests a study published today in ESC Heart Failure, a journal of the European Society of Cardiology (ESC).1 “This was an observational study and we cannot conclude that iron deficiency causes heart disease,” said study author Dr. Benedikt Schrage of the University Heart and Vasculature Centre Hamburg, Germany. “However, evidence is growing that there is a link and these findings provide the basis for further research to confirm the results.” Previous studies have shown that in patients with cardiovascular diseases such as heart failure, iron deficiency was linked to worse outcomes including hospitalisations and death. Treatment with intravenous iron improved symptoms, functional capacity, and quality of life in patients with heart failure and iron deficiency enrolled in the FAIR-HF trial.2 Based on these results, the FAIR-HF 2 trial is investigating the impact of intravenous iron supplementation on the risk of death in patients with heart failure. The current study aimed to examine whether the association between iron deficiency and outcomes was also observed in the general population. The study included 12,164 individuals from three European population-based cohorts. The median age was 59 years and 55% were women. During the baseline study visit, cardiovascular risk factors and comorbidities such as smoking, obesity, diabetes and cholesterol were assessed via a thorough clinical assessment including blood samples. Participants were classified as iron deficient or not according to two definitions: 1) absolute iron deficiency, which only includes stored iron (ferritin); and 2) functional iron deficiency, which includes iron in storage (ferritin) and iron in circulation for use by the body (transferrin). Dr. Schrage explained: “Absolute iron deficiency is the traditional way of assessing iron status but it misses circulating iron. The functional definition is more accurate as it includes both measures and picks up those with sufficient stores but not enough in circulation for the body to work properly.” Participants were followed up for incident coronary heart disease and stroke, death due to cardiovascular disease, and all-cause death. The researchers analysed the association between iron deficiency and incident coronary heart disease, stroke, cardiovascular mortality, and all-cause mortality after adjustments for age, sex, smoking, cholesterol, blood pressure, diabetes, body mass index, and inflammation. Participants with a history of coronary heart disease or stroke at baseline were excluded from the incident disease analyses. At baseline, 60% of participants had absolute iron deficiency and 64% had functional iron deficiency. During a median follow-up of 13.3 years there were 2,212 (18.2%) deaths. Of these, a total of 573 individuals (4.7%) died from a cardiovascular cause. Incidence coronary heart disease and stroke were diagnosed in 1,033 (8.5%) and 766 (6.3%) participants, respectively. Functional iron deficiency was associated with a 24% higher risk of coronary heart disease, 26% raised risk of cardiovascular mortality, and 12% increased risk of all-cause mortality compared with no functional iron deficiency. Absolute iron deficiency was associated with a 20% raised risk of coronary heart disease compared with no absolute iron deficiency, but was not linked with mortality. There were no associations between iron status and incident stroke. The researchers calculated the population attributable fraction, which estimates the proportion of events in 10 years that would have been avoided if all individuals had the risk of those without iron deficiency at baseline. The models were adjusted for age, sex, smoking, cholesterol, blood pressure, diabetes, body mass index, and inflammation. Within a 10-year period, 5.4% of all deaths, 11.7% of cardiovascular deaths, and 10.7% of new coronary heart disease diagnoses were attributable to functional iron deficiency. “This analysis suggests that if iron deficiency had been absent at baseline, about 5% of deaths, 12% of cardiovascular deaths, and 11% of new coronary heart disease diagnoses would not have occurred in the following decade,” said Dr. Schrage. “The study showed that iron deficiency was highly prevalent in this middle-aged population, with nearly two-thirds having functional iron deficiency,” said Dr. Schrage. “These individuals were more likely to develop heart disease and were also more likely to die during the next 13 years.” Dr. Schrage noted that future studies should examine these associations in younger and non-European cohorts. He said: “If the relationships are confirmed, the next step would be a randomised trial investigating the effect of treating iron deficiency in the general population.”     Consumption of a bioactive compound from Neem plant could significantly suppress development of prostate cancer National University of Singapore, September 29, 2021   Oral administration of nimbolide, over 12 weeks shows reduction of prostate tumor size by up to 70 per cent and decrease in tumor metastasis by up to 50 per cent   A team of international researchers led by Associate Professor Gautam Sethi from the Department of Pharmacology at the Yong Loo Lin School of Medicine at the National University of Singapore (NUS) has found that nimbolide, a bioactive terpenoid compound derived from Azadirachta indica or more commonly known as the neem plant, could reduce the size of prostate tumor by up to 70 per cent and suppress its spread or metastasis by half.   Prostate cancer is one of the most commonly diagnosed cancers worldwide. However, currently available therapies for metastatic prostate cancer are only marginally effective. Hence, there is a need for more novel treatment alternatives and options.   "Although the diverse anti-cancer effects of nimbolide have been reported in different cancer types, its potential effects on prostate cancer initiation and progression have not been demonstrated in scientific studies. In this research, we have demonstrated that nimbolide can inhibit tumor cell viability -- a cellular process that directly affects the ability of a cell to proliferate, grow, divide, or repair damaged cell components -- and induce programmed cell death in prostate cancer cells," said Assoc Prof Sethi.   Nimbolide: promising effects on prostate cancer   Cell invasion and migration are key steps during tumor metastasis. The NUS-led study revealed that nimbolide can significantly suppress cell invasion and migration of prostate cancer cells, suggesting its ability to reduce tumor metastasis. The researchers observed that upon the 12 weeks of administering nimbolide, the size of prostate cancer tumor was reduced by as much as 70 per cent and its metastasis decreased by about 50 per cent, without exhibiting any significant adverse effects.   "This is possible because a direct target of nimbolide in prostate cancer is glutathione reductase, an enzyme which is responsible for maintaining the antioxidant system that regulates the STAT3 gene in the body. The activation of the STAT3 gene has been reported to contribute to prostate tumor growth and metastasis," explained Assoc Prof Sethi. "We have found that nimbolide can substantially inhibit STAT3 activation and thereby abrogating the growth and metastasis of prostate tumor," he added.   The findings of the study were published in the April 2016 issue of the scientific journal Antioxidants & Redox Signaling. This work was carried out in collaboration with Professor Goh Boon Cher of Cancer Science Institute of Singapore at NUS, Professor Hui Kam Man of National Cancer Centre Singapore and Professor Ahn Kwang Seok of Kyung Hee University.   The neem plant belongs to the mahogany tree family that is originally native to India and the Indian sub-continent. It has been part of traditional Asian medicine for centuries and is typically used in Indian Ayurvedic medicine. Today, neem leaves and bark have been incorporated into many personal care products such as soaps, toothpaste, skincare and even dietary supplements.       Review looks at the efficacy of acupuncture in treating insulin resistance Guangzhou University of Chinese Medicine (China), October 8, 2021 In their report, researcherss from Guangzhou University of Chinese Medicine in China explored the role of acupuncture in treating insulin resistance. The study was published in the journal Complementary Therapies in Clinical Practice. Earlier studies have reported the effectiveness of acupuncture in treating insulin resistance and related conditions. The review looked at acupuncture and its effects on clinical outcomes. The researchers searched the following databases for randomized controlled trials involving insulin resistance patients treated with acupuncture: Cochrane Central Register of Controlled Trials Embase Medline (via OVID) China National Knowledge Infrastructure (CNKI) Wan Fang and China Science and Technology Journal Database (VIP) The studies show that homeostasis model assessment of insulin resistance significantly decreased with acupuncture treatment. Other significant decreases include fasting blood glucose, postprandial blood glucose and fasting insulin. Acupuncture increased insulin sensitivity with very few adverse effects. In sum, acupuncture is a safe and effective alternative treatment for insulin resistance.     Blueberries may improve attention in children following double-blind trial University of Reading (UK), October 10, 2021  Primary school children could show better attention by consuming flavonoid-rich blueberries, following a study conducted by the University of Reading. In a paper published in Food & Function, a group of 7-10 year olds who consumed a drink containing wild blueberries or a matched placebo and were tested on their speed and accuracy in completing an executive task function on a computer. The double blind trial found that the children who consumed the flavonoid-rich blueberry drink had 9% quicker reaction times on the test without any sacrifice of accuracy. In particular, the effect was more noticeable as the tests got harder. Professor Claire Williams, a neuroscience professor at the University of Reading said: "This is the first time that we have seen the positive impact that flavonoids can have on the executive function of children. We designed this double blind trial especially to test how flavonoids would impact on attention in young people as it's an area of cognitive performance that hasn't been measured before. "We used wild blueberries as they are rich in flavonoids, which are compounds found naturally in foods such as fruits and their juices, vegetables and tea. They have been associated with a range of health benefits including antioxidant and anti-inflammatory effects, and our latest findings continue to show that there is a beneficial cognitive effect of consuming fruit and vegetables, tea, coffee and even dark chocolate which all contain flavonoids." The children were then asked to pay attention to an array of arrows shown on a PC screen and press a key corresponding to the direction that the central arrow was facing. The task was repeated over a number of trials, where cognitive demand was manipulated by varying how quickly the arrows appeared, whether there were additional arrows appearing either side of the central arrow, and whether the flanking arrows were pointing in the same/different direction as the central arrow. Previous Reading research has shown that consuming wild blueberries can improve mood in children and young people, simple memory recall in primary school children, and that other flavonoid rich drinks such as orange juice, can also improve memory and concentration. The Wild Blueberry Association of North America provided a freeze-dried powder made from wild blueberries which was used in the study but did not provide any additional financial support and did not play a role in the design of the study. Wild blueberries are grown and harvested in North America, and are smaller than regular blueberries, and are higher in flavonoids compared to regular varieties. The double-blind trial used a flavonoid-rich wild blueberry drink, with a matched placebo contained 8.9g of fructose, 7.99g of glucose and 4 mg of vitamin C matching the levels of nutrients found in the blueberry drink. The amount of fructose is akin to levels found in a standard pear. This was an executive function task- requiring participants to pay attention to stimuli appearing on screen and responding correctly. The task was a simple one- responding to the direction of an arrow in the middle of a screen (by pressing left/right arrow key) but we then varied how quickly the stimuli appeared, whether there was additional arrows appearing either side of the stimuli and whether those flanking arrows were pointing in the same/different direction as they direction you had to respond. There are 6 main classes of flavonoids: Anthocyanins – found in berry fruits such as the blueberries used in this study and also in red wine. Flavonols - found in onions, leeks, and broccoli Flavones - found in parsley and celery, Isoflavones - found in soy and soy products, Flavanones - found in citrus fruit and tomatoes Flavanols—found in green tea, red wine, and chocolate     Nocebo effect: Does a drug's high price tag cause its own side effects? University Medical Center Hamburg (Germany), October 5, 2021  Pricey drugs may make people more vulnerable to perceiving side effects, a new study suggests—and the phenomenon is not just "in their heads." The study delved into the so-called "nocebo effect." It's the negative version of the well-known placebo effect, where people feel better after receiving a therapy because they expected good things. With the nocebo effect, patients' worries over treatment side effects make them feel sick. In this study, researchers found that people were more likely to report painful side effects from a fake drug when told it was expensive. But it wasn't just something people were "making up." Using brain imaging, the researchers traced the phenomenon to specific activity patterns in the brain and spine. "These findings are a strong argument against the perception of placebo and nocebo effects as being only 'fake' effects—created purely by imagination or delusions of the patient," said lead researcher Alexandra Tinnermann. She is with the University Medical Center Hamburg-Eppendorf, in Germany. Dr. Luana Colloca, a researcher at the University of Maryland in Baltimore, agreed. "This is not merely a reflection of people's biases," said Colloca, who wrote an editorial published with the study. "Expectations do modulate symptoms and patients' responses to treatment," she said. For the study, Tinnermann's team recruited 49 healthy volunteers and randomly assigned them to test one of two itch-relieving "medical creams." In reality, both creams were identical and contained no active ingredients. However, people in both groups were told that the products could have the side effect of making the skin more sensitive to pain. There was only one apparent difference between the two phony creams: One came in fancy packing with a high price tag; the other was cheap. After participants applied the creams to their forearms, the researchers had them undergo a standard test that measured their tolerance for heat-induced pain. It turned out that people who'd used the expensive cream were more sensitive to pain during the tests. On average, their pain rating hovered around a 15—within the "mild" pain range—whereas people using the cheap cream barely registered any discomfort. It's likely, Tinnermann said, that people expect a pricey medication to be potent—which could also make them expect more side effects. Colloca agreed. We are all "vulnerable" to such outside influences, she said, be it a drug's price or how it's given (by IV versus mouth, for instance). However, we are not just imagining those placebo or nocebo effects, both researchers noted. Using functional MRI brain scans, Tinnermann's team found specific patterns of nervous system activity in people who had a nocebo response to the pricey cream. That included a change in "communication" between certain brain structures and the spinal cord, Tinnermann said. According to Colloca, research like this can have practical uses. Doctors could, for instance, inform patients that drug prices or other factors can sway their expectations about a treatment's benefits and risks—and that, in turn, can influence whether they feel better or develop side effects. There is, however, no research into whether that kind of knowledge helps prevent patients from the nocebo effect, Tinnermann said. But, she added, health professionals can be aware that patients' expectations "play a huge role in medicine"—and be mindful of how they talk about a medication and its possible side effects. It's an important matter, Colloca said, because the nocebo effect can cause people to stop taking needed medications. Colloca pointed to the example of cholesterol-lowering statins. The potential for those medications to cause muscle pain has been widely reported. And one recent study found evidence that this knowledge can make statin users more likely to report muscle pain side effects. Other research, Colloca said, has shown that when people stop taking their statins, their risk of heart attack and stroke rises.

Northwest Cherry Growers are promoting the many health benefits in their cherries.

Northwest Cherry Growers are promoting the many health benefits in their cherries.

Take a proactive approach to supporting your immunity naturally. Learn about the three powerhouses in our new Immunity 3 blend; camu camu, zinc, and elderberry.   Immunity Refresher The immune system has complex ways of fighting viruses, but viruses have complex ways of fooling the immune system and invading cells. That is why we need our immune systems ready for whatever floats our way!   Things to remember: Nutrition may be the most vital component in maintaining — or gaining — a healthy immune system. It makes all the difference in the way your body fights off germs, but just as importantly, plays an important role in more minute functions like helping tissues repair and rebuild themselves and how your body reclaims flagging energy. To keep your immune system functioning at its best, some of the most effective strategies include avoiding sugar, sleeping well, minimizing stress and including fiber and probiotics in your meal regimens Not just vitamins and minerals, but proteins like collagen and free radical-fighting antioxidants can be introduced to your body through the foods you eat, and play vital roles in helping to keep your body functioning at its best. As the Chicago Tribune observes: “Collagen and its amino acids are essential to healing because they build tissues such as skin, muscles, tendons, ligaments, cartilage, blood vessels, bones and more. Antioxidants remove the harmful free radicals from the bloodstream that can impair the immune system, and vitamins and minerals play specialized roles in healing.” Chronic stress can make you more susceptible to colds and the flu, as well as more serious health problems like heart disease, diabetes and other diseases. By practicing stress-reducing activities like yoga, meditation and laughter, you can keep your body from going into chronic stress mode. INGREDIENTS in Immunity3 Organic Camu Camu Camu camu (Myrciaria dubia) is a berry native to the Amazon rainforest. That sounds remote, but this so-called superfood has long been used to improve health and has become increasingly popular. Camu camu's purported health benefits include reducing the risk of chronic diseases thanks to its anti-inflammatory and antimicrobial properties. Similar to tart cranberries, the camu camu berry is too acidic for most people to enjoy its natural state. It's generally processed as an ingredient in blended juices or freeze-dried into a powder that can be taken as a supplement, added to smoothies, or blended into other foods.   Camu Camu is High in Vitamin C Nutritionally, camu camu is one of the most concentrated natural food sources of vitamin C. Camu camu is rich in vitamin C, a vitamin that acts as a powerful antioxidant in your body and is vital for the health of your skin and immune system. The fruit's pulp provides about 2,400 to 3,000 grams (or 2,400,000 milligrams) per 3.5-ounce or so serving. For context, the recommended dietary intake (RDI) for vitamin C is 60 milligrams a day. Because of its high vitamin C content, camu camu is also rich in antioxidants, which have anti-inflammatory properties.   Not JUST Vitamin C Beyond vitamin C, camu camu provides smaller amounts of potassium, calcium, zinc, magnesium, manganese, and copper. Like most colorful berries, camu camu is a good source of polyphenols. Camu camu also has antimicrobial properties, and researchers have identified compounds in the fruit that have strong antimicrobial benefits.   Supports Gut Health The dense punch of nutrients from camu can also support gut health and block free radicals and other pathogens from entering the body, according to studies, thus providing protection against bacterial infections, viruses and other issues. Remember your immunity is built in the gut! Additionally, a 2018 animal study even found that camu may help prevent obesity by positively altering the gut microbiota (highly tied to immune function) and by increasing energy expenditure. Several studies found that camu could leadto lowered fat accumulation and blunted metabolic inflammation, leading to improved glucose tolerance and insulin sensitivity.   Improves Liver Health As a powerful cocktail of antioxidants and phytochemicals, camu camu benefits the liver in several ways. The high vitamin C content is especially central to its ability to improve liver health. Research in 2010 showed that animals given camu camu powder showed significant signs of liver injury suppression. Specifically, an active compound called 1-methylmalate was isolated from Myrciaria dubia This study concluded that the 1-methylmalate in camu is one of the reasons why it can aid liver health.   Enhances Mood Camu camu berries' high levels of vitamin C may help your brain to produce more serotonin, which will enhance your mood — which explains why it may act as a potential remedy for depression. In fact, research suggests people who have a deficiency in vitamin C often feel more depressed and lackadaisical. Vitamin C is an important cofactor required for the conversion of tryptophan to 5-hydroxytryptophan in serotonin production. It's therefore possible that vitamin C from camu camu benefits patients with depression that is associated with low levels of serotonin. For example, in one study conducted at Montreal's Jewish General Hospital, it was shown that many of the patients who had decreased levels of vitamin C reported signs of sluggishness and depression. When given doses of vitamin C, they all responded with rapid and clinically significant improvement in mood. There is some concern that camu camu can interfere with some chemotherapy medications—you should always let your doctor know about the supplements you are taking, but especially so if you are receiving chemo, for example.   Zinc Your immune system is your first line of defense against all disease, especially infectious disease, and there are many different ways to boost your immune system and improve its function. One nutrient that plays a very important role in your immune system's ability to ward off viral infections is zinc. Zinc is also a nutrient that plays many vital roles in your body. BUT…Because your body doesn't naturally produce zinc, you must obtain it through food or supplements. zinc is the second-most-abundant trace mineral in your body — after iron — and is present in every cell it's critical for the development and function of immune cells fundamental to skin health, DNA synthesis and protein production body growth and development relies on zinc because of its role in cell growth and division Zinc is also needed for your senses of taste and smell. Because one of the enzymes crucial for proper taste and smell is dependent on this nutrient, a zinc deficiency can reduce your ability to taste or smell Zinc lozenges were found to shorten the duration of common cold episodes by up to 40 percent in a study published in the Open Respiratory Medicine Journal. Those at risk of zinc deficiency include: People with gastrointestinal diseases like Crohn's disease Vegetarians and vegans Pregnant and breastfeeding women Older infants who are exclusively breastfed People with sickle cell anemia People who are malnourished, including those with anorexia or bulimia People with chronic kidney disease Those who abuse alcohol   Elderberry Elderberry is one of the most commonly used medicinal plants in the world. Traditionally, Native Americans used it to treat infections, while the ancient Egyptians used it to improve their complexions and heal burns. It's still gathered and used in folk medicine across many parts of Europe. Elderberry refers to several varieties of the Sambucustree, which has clusters of white flowers and black or blue-black berries. The most common variety is Sambucus nigra, also known as European elderberry or black elderberry. Today, elderberry is most often taken as a supplement to treat cold and flu symptoms.   Health Benefits of Elderberry There are many reported benefits of elderberries. Not only are they nutritious, but they may also fight cold and flu symptoms, support heart health and fight inflammation and infections, among other benefits. May improve cold and flu symptoms One study of 60 people with influenza found that those who took 15 ml of elderberry syrup four times per day showed symptom improvement in two to four days, while the control group took seven to eight days to improve. Another study of 64 people found that taking 175-mg elderberry extract lozenges for two days resulted in significant improvement in flu symptoms, including fever, headache, muscle aches and nasal congestion, after just 24 hours. Furthermore, a study of 312 air travelers taking capsules containing 300 mg of elderberry extract three times per day found that those who got sick experienced a shorter duration of illness and less severe symptoms. High In Antioxidants Antioxidants are natural components of foods, including some vitamins, phenolic acids and flavonoids, that are able to remove these reactive molecules. Research suggests that diets high in antioxidants may help prevent chronic disease Anthocyanins found in the berries have 3.5 times the antioxidant power of vitamin E Studies have shown elderberry juice may reduce the level of fat in the blood and decrease cholesterol. A study found that elderberry flowers inhibit the enzyme α-glucosidase, which may help lower blood sugar levels. Also, research on diabetic rats given elderberry showed improved blood sugar control Fights harmful bacteria:Elderberry has been found to inhibit the growth of bacteria like Helicobacter pylori and may improve symptoms of sinusitis and bronchitis May support the immune system: In rats, elderberry polyphenols were found to support immune defense by increasing the number of white blood cells Resources: Everything You Wanted to Know About Your Immune System Top Tips to Boost Your Immunity Keep seasonal sickness at bay with these foods that boost immunity 11 things that can weaken your immune system Antimicrobial constituents of peel and seeds of camu-camu (Myrciaria dubia) Antimicrobial constituents of peel and seeds of camu-camu (Myrciaria dubia). Treatment with camu camu ( Myrciaria dubia) prevents obesity by altering the gut microbiota and increasing energy expenditure in diet-induced obese mice Effects of diet supplementation with Camu-camu (Myrciaria dubia HBK McVaugh) fruit in a rat model of diet-induced obesity 1-methylmalate from camu-camu (Myrciaria dubia) suppressed D-galactosamine-induced liver injury in rats Vitamin C rapidly improves emotional state of acutely hospitalized patients, study suggests Relationship Between Depression and Vitamin C Status: A Study on Rural Patients From Western Uttar Pradesh in India Zinc Is Key for COVID-19 Treatment and Prevention Zinc – NIH Fact Sheet Zn2+ Inhibits Coronavirus and Arterivirus RNA Polymerase Activity In Vitro and Zinc Ionophores Block the Replication of These Viruses in Cell Culture COVID-19: Poor outcomes in patients with zinc deficiency Iron and Zinc Nutrition in the Economically-Developed World: A Review Zinc in Human Health: Effect of Zinc on Immune Cells Zinc and its importance for human health: An integrative review A Randomized, Placebo Controlled Trial of Oral Zinc for Chemotherapy-Related Taste and Smell Disorders Zinc Lozenges May Shorten the Duration of Colds: A Systematic Review Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial A Review of the Antiviral Properties of Black Elder (Sambucus nigra L.) Products Phenolics in Human Health Antioxidants and prevention of chronic disease Edible Flowers: A Rich Source of Phytochemicals with Antioxidant and Hypoglycemic Properties Advanced research on the antioxidant and health benefit of elderberry (Sambucus nigra) in food – a review Edible Flowers: A Rich Source of Phytochemicals with Antioxidant and Hypoglycemic Properties A systematic review on the sambuci fructus effect and efficacy profiles Flavonoid intake and risk of CVD: a systematic review and meta-analysis of prospective cohort studies The Traditional Plant Treatment, Sambucus nigra (elder), Exhibits Insulin-Like and Insulin-Releasing Actions In Vitro A Review of the Antiviral Properties of Black Elder (Sambucus nigra L.) Products Evaluation of the immune defense in diabetes mellitus using an experimental model Organixx's Immunity 3: The Ultimate 3-in-1 Immune Support Supplement Is Elderberry Good for Colds & Flu? Here's What the Science Says Top 5 Herbs That Help Support a Healthy Immune System How the Immune System Works (+ 8 Ways to Give It a Boost!)

Take a proactive approach to supporting your immunity naturally. Learn about the three powerhouses in our new Immunity 3 blend; camu camu, zinc, and elderberry.   Immunity Refresher The immune system has complex ways of fighting viruses, but viruses have complex ways of fooling the immune system and invading cells. That is why we need our immune systems ready for whatever floats our way!   Things to remember: Nutrition may be the most vital component in maintaining — or gaining — a healthy immune system. It makes all the difference in the way your body fights off germs, but just as importantly, plays an important role in more minute functions like helping tissues repair and rebuild themselves and how your body reclaims flagging energy. To keep your immune system functioning at its best, some of the most effective strategies include avoiding sugar, sleeping well, minimizing stress and including fiber and probiotics in your meal regimens Not just vitamins and minerals, but proteins like collagen and free radical-fighting antioxidants can be introduced to your body through the foods you eat, and play vital roles in helping to keep your body functioning at its best. As the Chicago Tribune observes: “Collagen and its amino acids are essential to healing because they build tissues such as skin, muscles, tendons, ligaments, cartilage, blood vessels, bones and more. Antioxidants remove the harmful free radicals from the bloodstream that can impair the immune system, and vitamins and minerals play specialized roles in healing.” Chronic stress can make you more susceptible to colds and the flu, as well as more serious health problems like heart disease, diabetes and other diseases. By practicing stress-reducing activities like yoga, meditation and laughter, you can keep your body from going into chronic stress mode. INGREDIENTS in Immunity3 Organic Camu Camu Camu camu (Myrciaria dubia) is a berry native to the Amazon rainforest. That sounds remote, but this so-called superfood has long been used to improve health and has become increasingly popular. Camu camu's purported health benefits include reducing the risk of chronic diseases thanks to its anti-inflammatory and antimicrobial properties. Similar to tart cranberries, the camu camu berry is too acidic for most people to enjoy its natural state. It's generally processed as an ingredient in blended juices or freeze-dried into a powder that can be taken as a supplement, added to smoothies, or blended into other foods.   Camu Camu is High in Vitamin C Nutritionally, camu camu is one of the most concentrated natural food sources of vitamin C. Camu camu is rich in vitamin C, a vitamin that acts as a powerful antioxidant in your body and is vital for the health of your skin and immune system. The fruit's pulp provides about 2,400 to 3,000 grams (or 2,400,000 milligrams) per 3.5-ounce or so serving. For context, the recommended dietary intake (RDI) for vitamin C is 60 milligrams a day. Because of its high vitamin C content, camu camu is also rich in antioxidants, which have anti-inflammatory properties.   Not JUST Vitamin C Beyond vitamin C, camu camu provides smaller amounts of potassium, calcium, zinc, magnesium, manganese, and copper. Like most colorful berries, camu camu is a good source of polyphenols. Camu camu also has antimicrobial properties, and researchers have identified compounds in the fruit that have strong antimicrobial benefits.   Supports Gut Health The dense punch of nutrients from camu can also support gut health and block free radicals and other pathogens from entering the body, according to studies, thus providing protection against bacterial infections, viruses and other issues. Remember your immunity is built in the gut! Additionally, a 2018 animal study even found that camu may help prevent obesity by positively altering the gut microbiota (highly tied to immune function) and by increasing energy expenditure. Several studies found that camu could leadto lowered fat accumulation and blunted metabolic inflammation, leading to improved glucose tolerance and insulin sensitivity.   Improves Liver Health As a powerful cocktail of antioxidants and phytochemicals, camu camu benefits the liver in several ways. The high vitamin C content is especially central to its ability to improve liver health. Research in 2010 showed that animals given camu camu powder showed significant signs of liver injury suppression. Specifically, an active compound called 1-methylmalate was isolated from Myrciaria dubia This study concluded that the 1-methylmalate in camu is one of the reasons why it can aid liver health.   Enhances Mood Camu camu berries' high levels of vitamin C may help your brain to produce more serotonin, which will enhance your mood — which explains why it may act as a potential remedy for depression. In fact, research suggests people who have a deficiency in vitamin C often feel more depressed and lackadaisical. Vitamin C is an important cofactor required for the conversion of tryptophan to 5-hydroxytryptophan in serotonin production. It's therefore possible that vitamin C from camu camu benefits patients with depression that is associated with low levels of serotonin. For example, in one study conducted at Montreal's Jewish General Hospital, it was shown that many of the patients who had decreased levels of vitamin C reported signs of sluggishness and depression. When given doses of vitamin C, they all responded with rapid and clinically significant improvement in mood. There is some concern that camu camu can interfere with some chemotherapy medications—you should always let your doctor know about the supplements you are taking, but especially so if you are receiving chemo, for example.   Zinc Your immune system is your first line of defense against all disease, especially infectious disease, and there are many different ways to boost your immune system and improve its function. One nutrient that plays a very important role in your immune system's ability to ward off viral infections is zinc. Zinc is also a nutrient that plays many vital roles in your body. BUT…Because your body doesn't naturally produce zinc, you must obtain it through food or supplements. zinc is the second-most-abundant trace mineral in your body — after iron — and is present in every cell it's critical for the development and function of immune cells fundamental to skin health, DNA synthesis and protein production body growth and development relies on zinc because of its role in cell growth and division Zinc is also needed for your senses of taste and smell. Because one of the enzymes crucial for proper taste and smell is dependent on this nutrient, a zinc deficiency can reduce your ability to taste or smell Zinc lozenges were found to shorten the duration of common cold episodes by up to 40 percent in a study published in the Open Respiratory Medicine Journal. Those at risk of zinc deficiency include: People with gastrointestinal diseases like Crohn's disease Vegetarians and vegans Pregnant and breastfeeding women Older infants who are exclusively breastfed People with sickle cell anemia People who are malnourished, including those with anorexia or bulimia People with chronic kidney disease Those who abuse alcohol   Elderberry Elderberry is one of the most commonly used medicinal plants in the world. Traditionally, Native Americans used it to treat infections, while the ancient Egyptians used it to improve their complexions and heal burns. It's still gathered and used in folk medicine across many parts of Europe. Elderberry refers to several varieties of the Sambucustree, which has clusters of white flowers and black or blue-black berries. The most common variety is Sambucus nigra, also known as European elderberry or black elderberry. Today, elderberry is most often taken as a supplement to treat cold and flu symptoms.   Health Benefits of Elderberry There are many reported benefits of elderberries. Not only are they nutritious, but they may also fight cold and flu symptoms, support heart health and fight inflammation and infections, among other benefits. May improve cold and flu symptoms One study of 60 people with influenza found that those who took 15 ml of elderberry syrup four times per day showed symptom improvement in two to four days, while the control group took seven to eight days to improve. Another study of 64 people found that taking 175-mg elderberry extract lozenges for two days resulted in significant improvement in flu symptoms, including fever, headache, muscle aches and nasal congestion, after just 24 hours. Furthermore, a study of 312 air travelers taking capsules containing 300 mg of elderberry extract three times per day found that those who got sick experienced a shorter duration of illness and less severe symptoms. High In Antioxidants Antioxidants are natural components of foods, including some vitamins, phenolic acids and flavonoids, that are able to remove these reactive molecules. Research suggests that diets high in antioxidants may help prevent chronic disease Anthocyanins found in the berries have 3.5 times the antioxidant power of vitamin E Studies have shown elderberry juice may reduce the level of fat in the blood and decrease cholesterol. A study found that elderberry flowers inhibit the enzyme α-glucosidase, which may help lower blood sugar levels. Also, research on diabetic rats given elderberry showed improved blood sugar control Fights harmful bacteria:Elderberry has been found to inhibit the growth of bacteria like Helicobacter pylori and may improve symptoms of sinusitis and bronchitis May support the immune system: In rats, elderberry polyphenols were found to support immune defense by increasing the number of white blood cells Resources: Everything You Wanted to Know About Your Immune System Top Tips to Boost Your Immunity Keep seasonal sickness at bay with these foods that boost immunity 11 things that can weaken your immune system Antimicrobial constituents of peel and seeds of camu-camu (Myrciaria dubia) Antimicrobial constituents of peel and seeds of camu-camu (Myrciaria dubia). Treatment with camu camu ( Myrciaria dubia) prevents obesity by altering the gut microbiota and increasing energy expenditure in diet-induced obese mice Effects of diet supplementation with Camu-camu (Myrciaria dubia HBK McVaugh) fruit in a rat model of diet-induced obesity 1-methylmalate from camu-camu (Myrciaria dubia) suppressed D-galactosamine-induced liver injury in rats Vitamin C rapidly improves emotional state of acutely hospitalized patients, study suggests Relationship Between Depression and Vitamin C Status: A Study on Rural Patients From Western Uttar Pradesh in India Zinc Is Key for COVID-19 Treatment and Prevention Zinc – NIH Fact Sheet Zn2+ Inhibits Coronavirus and Arterivirus RNA Polymerase Activity In Vitro and Zinc Ionophores Block the Replication of These Viruses in Cell Culture COVID-19: Poor outcomes in patients with zinc deficiency Iron and Zinc Nutrition in the Economically-Developed World: A Review Zinc in Human Health: Effect of Zinc on Immune Cells Zinc and its importance for human health: An integrative review A Randomized, Placebo Controlled Trial of Oral Zinc for Chemotherapy-Related Taste and Smell Disorders Zinc Lozenges May Shorten the Duration of Colds: A Systematic Review Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial A Review of the Antiviral Properties of Black Elder (Sambucus nigra L.) Products Phenolics in Human Health Antioxidants and prevention of chronic disease Edible Flowers: A Rich Source of Phytochemicals with Antioxidant and Hypoglycemic Properties Advanced research on the antioxidant and health benefit of elderberry (Sambucus nigra) in food – a review Edible Flowers: A Rich Source of Phytochemicals with Antioxidant and Hypoglycemic Properties A systematic review on the sambuci fructus effect and efficacy profiles Flavonoid intake and risk of CVD: a systematic review and meta-analysis of prospective cohort studies The Traditional Plant Treatment, Sambucus nigra (elder), Exhibits Insulin-Like and Insulin-Releasing Actions In Vitro A Review of the Antiviral Properties of Black Elder (Sambucus nigra L.) Products Evaluation of the immune defense in diabetes mellitus using an experimental model Organixx's Immunity 3: The Ultimate 3-in-1 Immune Support Supplement Is Elderberry Good for Colds & Flu? Here's What the Science Says Top 5 Herbs That Help Support a Healthy Immune System How the Immune System Works (+ 8 Ways to Give It a Boost!)

One of the best guides to food variety is colour. And for colour, it is a group of natural plant chemicals called anthocyanins that are getting a lot of attention for their beneficial effects on our brain. Anthocyanins are the pigments that give red, purple, and blue plants their rich colouring. They're responsible for putting the ‘blue' into blueberries and a bunch of other berries as well as some foods with bright red-orange colouration. In this podcast, I'll look at the science behind how these anthocyanins can help keep your brain healthy and functioning well throughout life. Links referred to in the podcastBlueberry supplementation and cognitive function in older adults https://pubmed.ncbi.nlm.nih.gov/28249119Systematic review of effects of anthocyanins on cognition, vascular function and cardiometabolic risk factors https://pubmed.ncbi.nlm.nih.gov/34204250 Connect with meInstagram: doctimcroweFacebook: Thinking NutritionTwitter: CroweTim

Just another BS'n episode where Josh & Garrett sit down and talk about what's relevant. Today's weed topic is about anthocyanins and what they do/ how they work. What makes your plant purple? Is it ice baths? Find out today! https://my.captivate.fm/www.smokingwith.com (www.smokingwith.com) Email: smokingwithpodcast@gmail.com Early access to episodes: https://patreon.com/smokingwith?utm_medium=social&utm_source=twitter&utm_campaign=creatorshare (Patreon) https://www.instagram.com/smokingwithpod/ (Instagram)

Blueberries are super nutritious they contain dietary fibre, vitamins, minerals, and other phytonutrients. From the phytonutrient list, a flavonoid called anthocyanin may play the biggest role in promoting health. Anthocyanins provide the colour pigment found in red, purple, blue, or black coloured fruits and vegetables.  Need personalised help getting your diet on track. Confused about what you should and shouldn't be eating. Book a discovery call with Jen today.  

What do black beans, bing cherries, avocado and nuts have in common? These foods fight inflammation in the body. But isn’t Inflammation a good thing or is it a not so good thing? Let’s talk about the type of inflammation you don’t want in your body and how you can fight it with food. Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Bariatric Surgery Success podcast episode number 47. Most of my career I’ve worked in some type of media, particularly radio where I did morning drive nutrition spots for over 18 years. That’s what lead me to start podcasting and ultimately to you. I created Bariatric Surgery Success to provide you with life-changing information based on science along with simple strategies and tools to help you be successful in your transformation and your entire journey. So happy you’ve connected with me. You’re in the right place and I’m glad you’re listening. I want to give a big shout out and say thank you this week to lilurameshi. I so appreciate your 5 star review on Apple podcasts which says: “Awesome…great podcast for bariatric nutrition. It’s a quick podcast that is packed full of information. Have a pen and paper handy to write down some of the great tips.” Well, I’m glad to know that I’m not the only one who takes notes these days and happy you like the quick format. Thank you for taking time to post the review. 210 million! That’s the number of results that came up on Google when I searched the words inflammation and diet. Inflammation can be good thing or a not so good thing. Inflammation is good if it’s short term such as when cut yourself and your immune system sends in white blood cells to jump start the healing process. Inflammation is not so good when it becomes chronic or on-going inflammation in your body. This type of inflammation, which is invisible to your eye, gets all the media attention because it’s been implicated as an underlying cause of many common diseases from heart disease and autoimmune illness like lupus or rheumatoid arthritis to some cancers, diabetes, and even stroke. Chronic inflammation can damage your blood vessels, which increases your risk for heart problems. In cancer, inflammation can damage your genes or increase the development of blood vessels that let’s cancer cells spread and grow. Did you know that chronic inflammation and obesity are linked too? Recent studies have shown that obesity may be causing chronic inflammation which in-turn causes insulin resistance. Insulin is a hormone that helps your cells take up sugar. If your body becomes resistant to insulin, your blood glucose or blood sugar remains high. Insulin resistance could be a factor in both diabetes and weight gain. These effects make obesity and inflammation like a case of the chicken and the egg. Which comes first? Obesity causes inflammation and chronic inflammation can eventually lead to obesity. This inflammation in the body raises the level of a marker known as C-reactive protein or CRP for short. The liver produces this CRP during periods of inflammation so it makes sense that if the body has chronic inflammation going on, the CRP level will be elevated. Doctors measure this level of general inflammation in the body with a blood test called high-sensitivity C-reactive protein or hs-CRP. Numerous foods are touted to single handedly fight inflammation. But that’s just not how it works. For your diet to have an anti-inflammatory effect the key is not to focus on a single food or food component. The ultimate success of the anti inflammatory diet approach is based on synergy. Think of your favorite team, basketball, soccer, football, whatever it is. To win and to continue to win, the team must work closely together. In the same way, the synergistic effect of nutrients and bioactive compounds consumed together from a variety of healthy foods provides the best anti-inflammatory outcome. The good news is that inflammation can be reduced with a diet that includes lots of anti-inflammatory foods. Remember these foods are for after surgery when you’ve progressed thru the various diet phases and now eat a regular diet.  Let’s talk about seven of these anti inflammatory foods and food components. 1. Garlic, herbs and spices. These contain various anti-inflammatory phytochemicals or naturally occurring plant nutrients. Until exact amounts are determined, you can include garlic, turmeric, ginger, oregano, rosemary, thyme and pepper as part of your daily diet. Note: Did you try the Golden Turmeric and Ginger Latte that my intern Pitchaya created? It’s great day for a cozy day. Also find it on the website under recipes. 2. This one may surprise you. Fiber ranks as one of the most anti-inflammatory components. Fiber is a type of carbohydrate that is not absorbed by your body so it helps to keep you full without adding extra calories. Foods rich in fiber include whole grains (oatmeal, quinoa, whole wheat), nuts, fruits, and vegetables. What about beans such as black, kidney or garbanzo and lentils? Also a good source of fiber and low on the glycemic index, they help keep your blood sugar in check. And when you eat more beans and lentils you tend to crave and eat less processed or foods that have zero nutrition such as cookies, cakes, chips and pastries which by the way can make your blood sugar level spike and have been tied to inflammation. Science 101: beans and whole grains contain fermentable fiber, which may be particularly helpful to the microbiota of the colon. This fermentable fiber produces butyrate, a fatty acid that assists in maintaining the intestinal wall and protecting from substances that could increase inflammatory reactions. Bottom line: when you are choosing the carbs for your day, choose smart ones that will make a difference in your health after surgery. 3. Vegetables and fruit. For best benefits, a wide variety of fruits and vegetables is the goal due to the powerful assortment of naturally occurring phytochemical or plant nutrients found in them.  One easy tip: choose a colorful combination of fruits and vegetables to know you are eating a variety. You still need to limit the portions to the amounts that fit into your plan for the day. Spinach, blueberries, raspberries and strawberries are all good examples. Don’t forget Bing cherries and tart cherries. The Agricultural Research Service has conducted studies on Bing cherries and found that regular consumption lowers the CRP inflammation marker in the body. Anthocyanins are one of the natural phytonutrients in tart cherries that give them their bright red color. These phytonutrients are linked to reduced inflammation. 4. Seafood such as tuna, salmon and sardines which are rich in omega-3 fats that play various beneficial roles in the body such as suppressing inflammation. Eating fish once or twice a week is a smart goal. 5. Flaxseeds, algae, walnuts and pumpkin seeds which are plant sources of omega-3 fats. The plant source is called alpha-linolenic acid or ALA and converts in the body to omega-3 fats but the conversion rate is low, about 10-15%. 6 and 7. Avocados and nuts: both are rich in monounsaturated fats, the more heart healthy type of fat and both contain anti-inflammatory components. Eating these also helps you to cut down on saturated fat as which can raise the lousy LDL cholesterol level and promote inflammation. Bonus: both are filling so help you feel satisfied. Your big take away today is that the secret to the success of the anti inflammatory diet is the synergistic effect from a variety of foods such as beans and lentils, herbs and spices, fruits and vegetables, nuts, avocado and fish…all rich in various vitamins, minerals, healthy fats and bioactive compounds.

Northwest Cherry Grower's President BJ Thurlby says their message is an easy one as consumer buying habits turn healthier.

Northwest Cherry Grower's President BJ Thurlby says their message is an easy one as consumer buying habits turn healthier.

Polyphenols are chemical nutrients found in many foods – though mainly in plants. Much of the research in polyphenols surrounds their anti-inflammatory and antioxidant properties. They also have important influences in the microbiome. Dark fruits, red wine, chocolate, green tea, olive oil, and soy are a just a few of the many foods that provide excellent sources of polyphenols. Today we discuss several subclasses of polyphenols, why they are important, and how to get them in your diet.     Today on The Lab Report: 2:40 Defining Terms! 4:30 General health benefits of polyphenols 5:40 The flavonoids 7:45 Anthocyanins, lignans, and stilbenes 9:45 Food court: making the case for bananas, blueberries, and pomegranates 19:25 Question of the Day How do dietary polyphenols affect NutrEval results? Additional Resources: NutrEval Organic Acids Subscribe, Rate, & Review The Lab Report Thanks for tuning in to this week’s episode of The Lab Report, presented by Genova Diagnostics, with your hosts Michael Chapman and Patti Devers. If you enjoyed this episode, please hit the subscribe button and give us a rating or leave a review. Don’t forget to visit our website, like us on Facebook, follow us on Twitter, Instagram, and LinkedIn. Email Patti and Michael with your most interesting and pressing questions on functional medicine: podcast@gdx.net. And, be sure to share your favorite Lab Report episodes with your friends and colleagues on social media to help others learn more about Genova and all things related to functional medicine and specialty lab testing. Disclaimer: The content and information shared in The Lab Report is for educational purposes only and should not be taken as medical advice. The views and opinions expressed in The Lab Report represent the opinions and views of Michael Chapman and Patti Devers and their guests. See omnystudio.com/listener for privacy information.

Take a proactive approach to supporting your immunity naturally. Learn about the three powerhouses in our new Immunity 3 blend; camu camu, zinc, and elderberry. Immunity Refresher The immune system has complex ways of fighting viruses, but viruses have complex ways of fooling the immune system and invading cells. That is why we need our immune systems ready for whatever floats our way! Things to remember: Nutrition may be the most vital component in maintaining — or gaining — a healthy immune system. It makes all the difference in the way your body fights off germs, but just as importantly, plays an important role in more minute functions like helping tissues repair and rebuild themselves and how your body reclaims flagging energy. To keep your immune system functioning at its best, some of the most effective strategies include avoiding sugar, sleeping well, minimizing stress and including fiber and probiotics in your meal regimens Not just vitamins and minerals, but proteins like collagen and free radical-fighting antioxidants can be introduced to your body through the foods you eat, and play vital roles in helping to keep your body functioning at its best. As the Chicago Tribune observes: “Collagen and its amino acids are essential to healing because they build tissues such as skin, muscles, tendons, ligaments, cartilage, blood vessels, bones and more. Antioxidants remove the harmful free radicals from the bloodstream that can impair the immune system, and vitamins and minerals play specialized roles in healing.” Chronic stress can make you more susceptible to colds and the flu, as well as more serious health problems like heart disease, diabetes and other diseases. By practicing stress-reducing activities like yoga, meditation and laughter, you can keep your body from going into chronic stress mode. INGREDIENTS in Immunity3 Organic Camu Camu Camu camu (Myrciaria dubia) is a berry native to the Amazon rainforest. That sounds remote, but this so-called superfood has long been used to improve health and has become increasingly popular. Camu camu's purported health benefits include reducing the risk of chronic diseases thanks to its anti-inflammatory and antimicrobial properties. Similar to tart cranberries, the camu camu berry is too acidic for most people to enjoy its natural state. It's generally processed as an ingredient in blended juices or freeze-dried into a powder that can be taken as a supplement, added to smoothies, or blended into other foods. Camu Camu is High in Vitamin C Nutritionally, camu camu is one of the most concentrated natural food sources of vitamin C. Camu camu is rich in vitamin C, a vitamin that acts as a powerful antioxidant in your body and is vital for the health of your skin and immune system. The fruit’s pulp provides about 2,400 to 3,000 grams (or 2,400,000 milligrams) per 3.5-ounce or so serving. For context, the recommended dietary intake (RDI) for vitamin C is 60 milligrams a day. Because of its high vitamin C content, camu camu is also rich in antioxidants, which have anti-inflammatory properties.   Not JUST Vitamin C Beyond vitamin C, camu camu provides smaller amounts of potassium, calcium, zinc, magnesium, manganese, and copper. Like most colorful berries, camu camu is a good source of polyphenols. Camu camu also has antimicrobial properties, and researchers have identified compounds in the fruit that have strong antimicrobial benefits.   Supports Gut Health The dense punch of nutrients from camu can also support gut health and block free radicals and other pathogens from entering the body, according to studies, thus providing protection against bacterial infections, viruses and other issues. Remember your immunity is built in the gut! Additionally, a 2018 animal study even found that camu may help prevent obesity by positively altering the gut microbiota (highly tied to immune function) and by increasing energy expenditure. Several studies found that camu could leadto lowered fat accumulation and blunted metabolic inflammation, leading to improved glucose tolerance and insulin sensitivity. Improves Liver Health As a powerful cocktail of antioxidants and phytochemicals, camu camu benefits the liver in several ways. The high vitamin C content is especially central to its ability to improve liver health. Research in 2010 showed that animals given camu camu powder showed significant signs of liver injury suppression. Specifically, an active compound called 1-methylmalate was isolated from Myrciaria dubia This study concluded that the 1-methylmalate in camu is one of the reasons why it can aid liver health. Enhances Mood Camu camu berries’ high levels of vitamin C may help your brain to produce more serotonin, which will enhance your mood — which explains why it may act as a potential remedy for depression. In fact, research suggests people who have a deficiency in vitamin C often feel more depressed and lackadaisical. Vitamin C is an important cofactor required for the conversion of tryptophan to 5-hydroxytryptophan in serotonin production. It’s therefore possible that vitamin C from camu camu benefits patients with depression that is associated with low levels of serotonin. For example, in one study conducted at Montreal’s Jewish General Hospital, it was shown that many of the patients who had decreased levels of vitamin C reported signs of sluggishness and depression. When given doses of vitamin C, they all responded with rapid and clinically significant improvement in mood. There is some concern that camu camu can interfere with some chemotherapy medications—you should always let your doctor know about the supplements you are taking, but especially so if you are receiving chemo, for example. Zinc Your immune system is your first line of defense against all disease, especially infectious disease, and there are many different ways to boost your immune system and improve its function. One nutrient that plays a very important role in your immune system's ability to ward off viral infections is zinc. Zinc is also a nutrient that plays many vital roles in your body. BUT…Because your body doesn’t naturally produce zinc, you must obtain it through food or supplements. zinc is the second-most-abundant trace mineral in your body — after iron — and is present in every cell it’s critical for the development and function of immune cells fundamental to skin health, DNA synthesis and protein production body growth and development relies on zinc because of its role in cell growth and division Zinc is also needed for your senses of taste and smell. Because one of the enzymes crucial for proper taste and smell is dependent on this nutrient, a zinc deficiency can reduce your ability to taste or smell Zinc lozenges were found to shorten the duration of common cold episodes by up to 40 percent in a study published in the Open Respiratory Medicine Journal. Those at risk of zinc deficiency include: People with gastrointestinal diseases like Crohn’s disease Vegetarians and vegans Pregnant and breastfeeding women Older infants who are exclusively breastfed People with sickle cell anemia People who are malnourished, including those with anorexia or bulimia People with chronic kidney disease Those who abuse alcohol Elderberry Elderberry is one of the most commonly used medicinal plants in the world. Traditionally, Native Americans used it to treat infections, while the ancient Egyptians used it to improve their complexions and heal burns. It’s still gathered and used in folk medicine across many parts of Europe. Elderberry refers to several varieties of the Sambucustree, which has clusters of white flowers and black or blue-black berries. The most common variety is Sambucus nigra, also known as European elderberry or black elderberry. Today, elderberry is most often taken as a supplement to treat cold and flu symptoms. Health Benefits of Elderberry There are many reported benefits of elderberries. Not only are they nutritious, but they may also fight cold and flu symptoms, support heart health and fight inflammation and infections, among other benefits. May improve cold and flu symptoms One study of 60 people with influenza found that those who took 15 ml of elderberry syrup four times per day showed symptom improvement in two to four days, while the control group took seven to eight days to improve. Another study of 64 people found that taking 175-mg elderberry extract lozenges for two days resulted in significant improvement in flu symptoms, including fever, headache, muscle aches and nasal congestion, after just 24 hours. Furthermore, a study of 312 air travelers taking capsules containing 300 mg of elderberry extract three times per day found that those who got sick experienced a shorter duration of illness and less severe symptoms. High In Antioxidants Antioxidants are natural components of foods, including some vitamins, phenolic acids and flavonoids, that are able to remove these reactive molecules. Research suggests that diets high in antioxidants may help prevent chronic disease Anthocyanins found in the berries have 3.5 times the antioxidant power of vitamin E Studies have shown elderberry juice may reduce the level of fat in the blood and decrease cholesterol. A study found that elderberry flowers inhibit the enzyme α-glucosidase, which may help lower blood sugar levels. Also, research on diabetic rats given elderberry showed improved blood sugar control Fights harmful bacteria:Elderberry has been found to inhibit the growth of bacteria like Helicobacter pylori and may improve symptoms of sinusitis and bronchitis May support the immune system: In rats, elderberry polyphenols were found to support immune defense by increasing the number of white blood cells   RESOURCES   Everything You Wanted to Know About Your Immune System https://articles.mercola.com/sites/articles/archive/2020/06/22/immune-system.aspx   Top Tips to Boost Your Immunity https://articles.mercola.com/sites/articles/archive/2018/02/01/boost-immune-system.aspx   Keep seasonal sickness at bay with these foods that boost immunity https://www.chicagotribune.com/lifestyles/health/ct-foods-that-boost-immunity-20171207-story.html   11 things that can weaken your immune system https://www.rediff.com/getahead/slide-show/slide-show-1-health-11-things-that-weaken-immune-system/20110104.htm#1   Antimicrobial constituents of peel and seeds of camu-camu (Myrciaria dubia) https://pubmed.ncbi.nlm.nih.gov/28475419/   Antimicrobial constituents of peel and seeds of camu-camu (Myrciaria dubia). https://pubmed.ncbi.nlm.nih.gov/?term=antibacterial+activity+camu+camu   Treatment with camu camu ( Myrciaria dubia) prevents obesity by altering the gut microbiota and increasing energy expenditure in diet-induced obese mice https://pubmed.ncbi.nlm.nih.gov/30064988/   Effects of diet supplementation with Camu-camu (Myrciaria dubia HBK McVaugh) fruit in a rat model of diet-induced obesity https://pubmed.ncbi.nlm.nih.gov/23460435/   1-methylmalate from camu-camu (Myrciaria dubia) suppressed D-galactosamine-induced liver injury in rats https://pubmed.ncbi.nlm.nih.gov/20208347/   Vitamin C rapidly improves emotional state of acutely hospitalized patients, study suggests https://www.sciencedaily.com/releases/2010/09/100923125123.htm   Relationship Between Depression and Vitamin C Status: A Study on Rural Patients From Western Uttar Pradesh in India http://www.ijss-sn.com/uploads/2/0/1/5/20153321/ijss-08.pdf   Zinc Is Key for COVID-19 Treatment and Prevention https://articles.mercola.com/sites/articles/archive/2020/10/26/zinc-for-covid.aspx   Zinc – NIH Fact Sheet https://ods.od.nih.gov/factsheets/Zinc-Consumer/   Zn2+ Inhibits Coronavirus and Arterivirus RNA Polymerase Activity In Vitro and Zinc Ionophores Block the Replication of These Viruses in Cell Culture https://journals.plos.org/plospathogens/article?id=10.1371/journal.ppat.1001176   COVID-19: Poor outcomes in patients with zinc deficiency https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7482607/   Iron and Zinc Nutrition in the Economically-Developed World: A Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775249/   Zinc in Human Health: Effect of Zinc on Immune Cells https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/   Zinc and its importance for human health: An integrative review https://pubmed.ncbi.nlm.nih.gov/23914218/   A Randomized, Placebo Controlled Trial of Oral Zinc for Chemotherapy-Related Taste and Smell Disorders https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042409/   Zinc Lozenges May Shorten the Duration of Colds: A Systematic Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136969/   Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections https://pubmed.ncbi.nlm.nih.gov/15080016/   Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/   A Review of the Antiviral Properties of Black Elder (Sambucus nigra L.) Products https://pubmed.ncbi.nlm.nih.gov/28198157/   Phenolics in Human Health http://www.ijcea.org/papers/416-N0002.pdf   Antioxidants and prevention of chronic disease https://pubmed.ncbi.nlm.nih.gov/15462130/   Edible Flowers: A Rich Source of Phytochemicals with Antioxidant and Hypoglycemic Properties https://pubmed.ncbi.nlm.nih.gov/26270801/   Advanced research on the antioxidant and health benefit of elderberry (Sambucus nigra) in food – a review https://www.sciencedirect.com/science/article/pii/S1756464614002400   Edible Flowers: A Rich Source of Phytochemicals with Antioxidant and Hypoglycemic Properties https://pubmed.ncbi.nlm.nih.gov/26270801/   A systematic review on the sambuci fructus effect and efficacy profiles https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.2729   Flavonoid intake and risk of CVD: a systematic review and meta-analysis of prospective cohort studies https://pubmed.ncbi.nlm.nih.gov/23953879/ The Traditional Plant Treatment, Sambucus nigra (elder), Exhibits Insulin-Like and Insulin-Releasing Actions In Vitro https://academic.oup.com/jn/article/130/1/15/4686073   A Review of the Antiviral Properties of Black Elder (Sambucus nigra L.) Products https://pubmed.ncbi.nlm.nih.gov/28198157/   Evaluation of the immune defense in diabetes mellitus using an experimental model https://www.rombio.eu/rbl1vol16/17%20Badescu.pdf      

Take a proactive approach to supporting your immunity naturally. Learn about the three powerhouses in our new Immunity 3 blend; camu camu, zinc, and elderberry. Immunity Refresher The immune system has complex ways of fighting viruses, but viruses have complex ways of fooling the immune system and invading cells. That is why we need our immune systems ready for whatever floats our way!   Things to remember: Nutrition may be the most vital component in maintaining — or gaining — a healthy immune system. It makes all the difference in the way your body fights off germs, but just as importantly, plays an important role in more minute functions like helping tissues repair and rebuild themselves and how your body reclaims flagging energy. To keep your immune system functioning at its best, some of the most effective strategies include avoiding sugar, sleeping well, minimizing stress and including fiber and probiotics in your meal regimens Not just vitamins and minerals, but proteins like collagen and free radical-fighting antioxidants can be introduced to your body through the foods you eat, and play vital roles in helping to keep your body functioning at its best. As the Chicago Tribune observes: “Collagen and its amino acids are essential to healing because they build tissues such as skin, muscles, tendons, ligaments, cartilage, blood vessels, bones and more. Antioxidants remove the harmful free radicals from the bloodstream that can impair the immune system, and vitamins and minerals play specialized roles in healing.” Chronic stress can make you more susceptible to colds and the flu, as well as more serious health problems like heart disease, diabetes and other diseases. By practicing stress-reducing activities like yoga, meditation and laughter, you can keep your body from going into chronic stress mode. INGREDIENTS in Immunity3 Organic Camu Camu Camu camu (Myrciaria dubia) is a berry native to the Amazon rainforest. That sounds remote, but this so-called superfood has long been used to improve health and has become increasingly popular. Camu camu's purported health benefits include reducing the risk of chronic diseases thanks to its anti-inflammatory and antimicrobial properties. Similar to tart cranberries, the camu camu berry is too acidic for most people to enjoy its natural state. It's generally processed as an ingredient in blended juices or freeze-dried into a powder that can be taken as a supplement, added to smoothies, or blended into other foods. Camu Camu is High in Vitamin C Nutritionally, camu camu is one of the most concentrated natural food sources of vitamin C. Camu camu is rich in vitamin C, a vitamin that acts as a powerful antioxidant in your body and is vital for the health of your skin and immune system. The fruit’s pulp provides about 2,400 to 3,000 grams (or 2,400,000 milligrams) per 3.5-ounce or so serving. For context, the recommended dietary intake (RDI) for vitamin C is 60 milligrams a day. Because of its high vitamin C content, camu camu is also rich in antioxidants, which have anti-inflammatory properties.   Not JUST Vitamin C Beyond vitamin C, camu camu provides smaller amounts of potassium, calcium, zinc, magnesium, manganese, and copper. Like most colorful berries, camu camu is a good source of polyphenols. Camu camu also has antimicrobial properties, and researchers have identified compounds in the fruit that have strong antimicrobial benefits.   Supports Gut Health The dense punch of nutrients from camu can also support gut health and block free radicals and other pathogens from entering the body, according to studies, thus providing protection against bacterial infections, viruses and other issues. Remember your immunity is built in the gut! Additionally, a 2018 animal study even found that camu may help prevent obesity by positively altering the gut microbiota (highly tied to immune function) and by increasing energy expenditure. Several studies found that camu could leadto lowered fat accumulation and blunted metabolic inflammation, leading to improved glucose tolerance and insulin sensitivity. Improves Liver Health As a powerful cocktail of antioxidants and phytochemicals, camu camu benefits the liver in several ways. The high vitamin C content is especially central to its ability to improve liver health. Research in 2010 showed that animals given camu camu powder showed significant signs of liver injury suppression. Specifically, an active compound called 1-methylmalate was isolated from Myrciaria dubia This study concluded that the 1-methylmalate in camu is one of the reasons why it can aid liver health. Enhances Mood Camu camu berries’ high levels of vitamin C may help your brain to produce more serotonin, which will enhance your mood — which explains why it may act as a potential remedy for depression. In fact, research suggests people who have a deficiency in vitamin C often feel more depressed and lackadaisical. Vitamin C is an important cofactor required for the conversion of tryptophan to 5-hydroxytryptophan in serotonin production. It’s therefore possible that vitamin C from camu camu benefits patients with depression that is associated with low levels of serotonin. For example, in one study conducted at Montreal’s Jewish General Hospital, it was shown that many of the patients who had decreased levels of vitamin C reported signs of sluggishness and depression. When given doses of vitamin C, they all responded with rapid and clinically significant improvement in mood. There is some concern that camu camu can interfere with some chemotherapy medications—you should always let your doctor know about the supplements you are taking, but especially so if you are receiving chemo, for example. Zinc Your immune system is your first line of defense against all disease, especially infectious disease, and there are many different ways to boost your immune system and improve its function. One nutrient that plays a very important role in your immune system's ability to ward off viral infections is zinc. Zinc is also a nutrient that plays many vital roles in your body. BUT…Because your body doesn’t naturally produce zinc, you must obtain it through food or supplements. zinc is the second-most-abundant trace mineral in your body — after iron — and is present in every cell it’s critical for the development and function of immune cells fundamental to skin health, DNA synthesis and protein production body growth and development relies on zinc because of its role in cell growth and division Zinc is also needed for your senses of taste and smell. Because one of the enzymes crucial for proper taste and smell is dependent on this nutrient, a zinc deficiency can reduce your ability to taste or smell Zinc lozenges were found to shorten the duration of common cold episodes by up to 40 percent in a study published in the Open Respiratory Medicine Journal. Those at risk of zinc deficiency include: People with gastrointestinal diseases like Crohn’s disease Vegetarians and vegans Pregnant and breastfeeding women Older infants who are exclusively breastfed People with sickle cell anemia People who are malnourished, including those with anorexia or bulimia People with chronic kidney disease Those who abuse alcohol Elderberry Elderberry is one of the most commonly used medicinal plants in the world. Traditionally, Native Americans used it to treat infections, while the ancient Egyptians used it to improve their complexions and heal burns. It’s still gathered and used in folk medicine across many parts of Europe. Elderberry refers to several varieties of the Sambucustree, which has clusters of white flowers and black or blue-black berries. The most common variety is Sambucus nigra, also known as European elderberry or black elderberry. Today, elderberry is most often taken as a supplement to treat cold and flu symptoms. Health Benefits of Elderberry There are many reported benefits of elderberries. Not only are they nutritious, but they may also fight cold and flu symptoms, support heart health and fight inflammation and infections, among other benefits. May improve cold and flu symptoms One study of 60 people with influenza found that those who took 15 ml of elderberry syrup four times per day showed symptom improvement in two to four days, while the control group took seven to eight days to improve. Another study of 64 people found that taking 175-mg elderberry extract lozenges for two days resulted in significant improvement in flu symptoms, including fever, headache, muscle aches and nasal congestion, after just 24 hours. Furthermore, a study of 312 air travelers taking capsules containing 300 mg of elderberry extract three times per day found that those who got sick experienced a shorter duration of illness and less severe symptoms. High In Antioxidants Antioxidants are natural components of foods, including some vitamins, phenolic acids and flavonoids, that are able to remove these reactive molecules. Research suggests that diets high in antioxidants may help prevent chronic disease Anthocyanins found in the berries have 3.5 times the antioxidant power of vitamin E Studies have shown elderberry juice may reduce the level of fat in the blood and decrease cholesterol. A study found that elderberry flowers inhibit the enzyme α-glucosidase, which may help lower blood sugar levels. Also, research on diabetic rats given elderberry showed improved blood sugar control Fights harmful bacteria:Elderberry has been found to inhibit the growth of bacteria like Helicobacter pylori and may improve symptoms of sinusitis and bronchitis May support the immune system: In rats, elderberry polyphenols were found to support immune defense by increasing the number of white blood cells   RESOURCES   Everything You Wanted to Know About Your Immune System https://articles.mercola.com/sites/articles/archive/2020/06/22/immune-system.aspx   Top Tips to Boost Your Immunity https://articles.mercola.com/sites/articles/archive/2018/02/01/boost-immune-system.aspx   Keep seasonal sickness at bay with these foods that boost immunity https://www.chicagotribune.com/lifestyles/health/ct-foods-that-boost-immunity-20171207-story.html   11 things that can weaken your immune system https://www.rediff.com/getahead/slide-show/slide-show-1-health-11-things-that-weaken-immune-system/20110104.htm#1   Antimicrobial constituents of peel and seeds of camu-camu (Myrciaria dubia) https://pubmed.ncbi.nlm.nih.gov/28475419/   Antimicrobial constituents of peel and seeds of camu-camu (Myrciaria dubia). https://pubmed.ncbi.nlm.nih.gov/?term=antibacterial+activity+camu+camu   Treatment with camu camu ( Myrciaria dubia) prevents obesity by altering the gut microbiota and increasing energy expenditure in diet-induced obese mice https://pubmed.ncbi.nlm.nih.gov/30064988/   Effects of diet supplementation with Camu-camu (Myrciaria dubia HBK McVaugh) fruit in a rat model of diet-induced obesity https://pubmed.ncbi.nlm.nih.gov/23460435/   1-methylmalate from camu-camu (Myrciaria dubia) suppressed D-galactosamine-induced liver injury in rats https://pubmed.ncbi.nlm.nih.gov/20208347/   Vitamin C rapidly improves emotional state of acutely hospitalized patients, study suggests https://www.sciencedaily.com/releases/2010/09/100923125123.htm   Relationship Between Depression and Vitamin C Status: A Study on Rural Patients From Western Uttar Pradesh in India http://www.ijss-sn.com/uploads/2/0/1/5/20153321/ijss-08.pdf   Zinc Is Key for COVID-19 Treatment and Prevention https://articles.mercola.com/sites/articles/archive/2020/10/26/zinc-for-covid.aspx   Zinc – NIH Fact Sheet https://ods.od.nih.gov/factsheets/Zinc-Consumer/   Zn2+ Inhibits Coronavirus and Arterivirus RNA Polymerase Activity In Vitro and Zinc Ionophores Block the Replication of These Viruses in Cell Culture https://journals.plos.org/plospathogens/article?id=10.1371/journal.ppat.1001176   COVID-19: Poor outcomes in patients with zinc deficiency https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7482607/   Iron and Zinc Nutrition in the Economically-Developed World: A Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775249/   Zinc in Human Health: Effect of Zinc on Immune Cells https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/   Zinc and its importance for human health: An integrative review https://pubmed.ncbi.nlm.nih.gov/23914218/   A Randomized, Placebo Controlled Trial of Oral Zinc for Chemotherapy-Related Taste and Smell Disorders https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042409/   Zinc Lozenges May Shorten the Duration of Colds: A Systematic Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136969/   Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections https://pubmed.ncbi.nlm.nih.gov/15080016/   Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/   A Review of the Antiviral Properties of Black Elder (Sambucus nigra L.) Products https://pubmed.ncbi.nlm.nih.gov/28198157/   Phenolics in Human Health http://www.ijcea.org/papers/416-N0002.pdf   Antioxidants and prevention of chronic disease https://pubmed.ncbi.nlm.nih.gov/15462130/   Edible Flowers: A Rich Source of Phytochemicals with Antioxidant and Hypoglycemic Properties https://pubmed.ncbi.nlm.nih.gov/26270801/   Advanced research on the antioxidant and health benefit of elderberry (Sambucus nigra) in food – a review https://www.sciencedirect.com/science/article/pii/S1756464614002400   Edible Flowers: A Rich Source of Phytochemicals with Antioxidant and Hypoglycemic Properties https://pubmed.ncbi.nlm.nih.gov/26270801/   A systematic review on the sambuci fructus effect and efficacy profiles https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.2729   Flavonoid intake and risk of CVD: a systematic review and meta-analysis of prospective cohort studies https://pubmed.ncbi.nlm.nih.gov/23953879/   The Traditional Plant Treatment, Sambucus nigra (elder), Exhibits Insulin-Like and Insulin-Releasing Actions In Vitro https://academic.oup.com/jn/article/130/1/15/4686073   A Review of the Antiviral Properties of Black Elder (Sambucus nigra L.) Products https://pubmed.ncbi.nlm.nih.gov/28198157/   Evaluation of the immune defense in diabetes mellitus using an experimental model https://www.rombio.eu/rbl1vol16/17%20Badescu.pdf      

Join us this week as we talk about a proactive approach to supporting our immunity naturally. Learn about the three powerhouses in our new Immunity 3 blend; camu camu, zinc, and elderberry. Immunity Refresher The immune system has complex ways of fighting viruses, but viruses have complex ways of fooling the immune system and invading cells. That is why we need our immune systems ready for whatever floats our way! Things to remember: Nutrition may be the most vital component in maintaining — or gaining — a healthy immune system. It makes all the difference in the way your body fights off germs, but just as importantly, plays an important role in more minute functions like helping tissues repair and rebuild themselves and how your body reclaims flagging energy. To keep your immune system functioning at its best, some of the most effective strategies include avoiding sugar, sleeping well, minimizing stress and including fiber and probiotics in your meal regimens Not just vitamins and minerals, but proteins like collagen and free radical-fighting antioxidants can be introduced to your body through the foods you eat, and play vital roles in helping to keep your body functioning at its best. As the Chicago Tribune observes: “Collagen and its amino acids are essential to healing because they build tissues such as skin, muscles, tendons, ligaments, cartilage, blood vessels, bones and more. Antioxidants remove the harmful free radicals from the bloodstream that can impair the immune system, and vitamins and minerals play specialized roles in healing.” Chronic stress can make you more susceptible to colds and the flu, as well as more serious health problems like heart disease, diabetes and other diseases. By practicing stress-reducing activities like yoga, meditation and laughter, you can keep your body from going into chronic stress mode. INGREDIENTS in Immunity3 Organic Camu Camu Camu camu (Myrciaria dubia) is a berry native to the Amazon rainforest. That sounds remote, but this so-called superfood has long been used to improve health and has become increasingly popular. Camu camu's purported health benefits include reducing the risk of chronic diseases thanks to its anti-inflammatory and antimicrobial properties. Similar to tart cranberries, the camu camu berry is too acidic for most people to enjoy its natural state. It's generally processed as an ingredient in blended juices or freeze-dried into a powder that can be taken as a supplement, added to smoothies, or blended into other foods. Camu Camu is High in Vitamin C Nutritionally, camu camu is one of the most concentrated natural food sources of vitamin C. Camu camu is rich in vitamin C, a vitamin that acts as a powerful antioxidant in your body and is vital for the health of your skin and immune system. The fruit’s pulp provides about 2,400 to 3,000 grams (or 2,400,000 milligrams) per 3.5-ounce or so serving. For context, the recommended dietary intake (RDI) for vitamin C is 60 milligrams a day. Because of its high vitamin C content, camu camu is also rich in antioxidants, which have anti-inflammatory properties.   Not JUST Vitamin C Beyond vitamin C, camu camu provides smaller amounts of potassium, calcium, zinc, magnesium, manganese, and copper. Like most colorful berries, camu camu is a good source of polyphenols. Camu camu also has antimicrobial properties, and researchers have identified compounds in the fruit that have strong antimicrobial benefits.   Supports Gut Health The dense punch of nutrients from camu can also support gut health and block free radicals and other pathogens from entering the body, according to studies, thus providing protection against bacterial infections, viruses and other issues. Remember your immunity is built in the gut! Additionally, a 2018 animal study even found that camu may help prevent obesity by positively altering the gut microbiota (highly tied to immune function) and by increasing energy expenditure. Several studies found that camu could leadto lowered fat accumulation and blunted metabolic inflammation, leading to improved glucose tolerance and insulin sensitivity. Improves Liver Health As a powerful cocktail of antioxidants and phytochemicals, camu camu benefits the liver in several ways. The high vitamin C content is especially central to its ability to improve liver health. Research in 2010 showed that animals given camu camu powder showed significant signs of liver injury suppression. Specifically, an active compound called 1-methylmalate was isolated from Myrciaria dubia This study concluded that the 1-methylmalate in camu is one of the reasons why it can aid liver health. Enhances Mood Camu camu berries’ high levels of vitamin C may help your brain to produce more serotonin, which will enhance your mood — which explains why it may act as a potential remedy for depression. In fact, research suggests people who have a deficiency in vitamin C often feel more depressed and lackadaisical. Vitamin C is an important cofactor required for the conversion of tryptophan to 5-hydroxytryptophan in serotonin production. It’s therefore possible that vitamin C from camu camu benefits patients with depression that is associated with low levels of serotonin. For example, in one study conducted at Montreal’s Jewish General Hospital, it was shown that many of the patients who had decreased levels of vitamin C reported signs of sluggishness and depression. When given doses of vitamin C, they all responded with rapid and clinically significant improvement in mood. There is some concern that camu camu can interfere with some chemotherapy medications—you should always let your doctor know about the supplements you are taking, but especially so if you are receiving chemo, for example. Zinc Your immune system is your first line of defense against all disease, especially infectious disease, and there are many different ways to boost your immune system and improve its function. One nutrient that plays a very important role in your immune system's ability to ward off viral infections is zinc. Zinc is also a nutrient that plays many vital roles in your body. BUT…Because your body doesn’t naturally produce zinc, you must obtain it through food or supplements. zinc is the second-most-abundant trace mineral in your body — after iron — and is present in every cell it’s critical for the development and function of immune cells fundamental to skin health, DNA synthesis and protein production body growth and development relies on zinc because of its role in cell growth and division Zinc is also needed for your senses of taste and smell. Because one of the enzymes crucial for proper taste and smell is dependent on this nutrient, a zinc deficiency can reduce your ability to taste or smell Zinc lozenges were found to shorten the duration of common cold episodes by up to 40 percent in a study published in the Open Respiratory Medicine Journal. Those at risk of zinc deficiency include: People with gastrointestinal diseases like Crohn’s disease Vegetarians and vegans Pregnant and breastfeeding women Older infants who are exclusively breastfed People with sickle cell anemia People who are malnourished, including those with anorexia or bulimia People with chronic kidney disease Those who abuse alcohol Elderberry Elderberry is one of the most commonly used medicinal plants in the world. Traditionally, Native Americans used it to treat infections, while the ancient Egyptians used it to improve their complexions and heal burns. It’s still gathered and used in folk medicine across many parts of Europe. Elderberry refers to several varieties of the Sambucustree, which has clusters of white flowers and black or blue-black berries. The most common variety is Sambucus nigra, also known as European elderberry or black elderberry. Today, elderberry is most often taken as a supplement to treat cold and flu symptoms. Health Benefits of Elderberry There are many reported benefits of elderberries. Not only are they nutritious, but they may also fight cold and flu symptoms, support heart health and fight inflammation and infections, among other benefits. May improve cold and flu symptoms One study of 60 people with influenza found that those who took 15 ml of elderberry syrup four times per day showed symptom improvement in two to four days, while the control group took seven to eight days to improve. Another study of 64 people found that taking 175-mg elderberry extract lozenges for two days resulted in significant improvement in flu symptoms, including fever, headache, muscle aches and nasal congestion, after just 24 hours. Furthermore, a study of 312 air travelers taking capsules containing 300 mg of elderberry extract three times per day found that those who got sick experienced a shorter duration of illness and less severe symptoms. High In Antioxidants Antioxidants are natural components of foods, including some vitamins, phenolic acids and flavonoids, that are able to remove these reactive molecules. Research suggests that diets high in antioxidants may help prevent chronic disease Anthocyanins found in the berries have 3.5 times the antioxidant power of vitamin E Studies have shown elderberry juice may reduce the level of fat in the blood and decrease cholesterol. A study found that elderberry flowers inhibit the enzyme α-glucosidase, which may help lower blood sugar levels. Also, research on diabetic rats given elderberry showed improved blood sugar control Fights harmful bacteria:Elderberry has been found to inhibit the growth of bacteria like Helicobacter pylori and may improve symptoms of sinusitis and bronchitis May support the immune system: In rats, elderberry polyphenols were found to support immune defense by increasing the number of white blood cells   RESOURCES   Everything You Wanted to Know About Your Immune System https://articles.mercola.com/sites/articles/archive/2020/06/22/immune-system.aspx   Top Tips to Boost Your Immunity https://articles.mercola.com/sites/articles/archive/2018/02/01/boost-immune-system.aspx   Keep seasonal sickness at bay with these foods that boost immunity https://www.chicagotribune.com/lifestyles/health/ct-foods-that-boost-immunity-20171207-story.html   11 things that can weaken your immune system https://www.rediff.com/getahead/slide-show/slide-show-1-health-11-things-that-weaken-immune-system/20110104.htm#1   Antimicrobial constituents of peel and seeds of camu-camu (Myrciaria dubia) https://pubmed.ncbi.nlm.nih.gov/28475419/   Antimicrobial constituents of peel and seeds of camu-camu (Myrciaria dubia). https://pubmed.ncbi.nlm.nih.gov/?term=antibacterial+activity+camu+camu   Treatment with camu camu ( Myrciaria dubia) prevents obesity by altering the gut microbiota and increasing energy expenditure in diet-induced obese mice https://pubmed.ncbi.nlm.nih.gov/30064988/   Effects of diet supplementation with Camu-camu (Myrciaria dubia HBK McVaugh) fruit in a rat model of diet-induced obesity https://pubmed.ncbi.nlm.nih.gov/23460435/   1-methylmalate from camu-camu (Myrciaria dubia) suppressed D-galactosamine-induced liver injury in rats https://pubmed.ncbi.nlm.nih.gov/20208347/   Vitamin C rapidly improves emotional state of acutely hospitalized patients, study suggests https://www.sciencedaily.com/releases/2010/09/100923125123.htm   Relationship Between Depression and Vitamin C Status: A Study on Rural Patients From Western Uttar Pradesh in India http://www.ijss-sn.com/uploads/2/0/1/5/20153321/ijss-08.pdf   Zinc Is Key for COVID-19 Treatment and Prevention https://articles.mercola.com/sites/articles/archive/2020/10/26/zinc-for-covid.aspx   Zinc – NIH Fact Sheet https://ods.od.nih.gov/factsheets/Zinc-Consumer/   Zn2+ Inhibits Coronavirus and Arterivirus RNA Polymerase Activity In Vitro and Zinc Ionophores Block the Replication of These Viruses in Cell Culture https://journals.plos.org/plospathogens/article?id=10.1371/journal.ppat.1001176   COVID-19: Poor outcomes in patients with zinc deficiency https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7482607/   Iron and Zinc Nutrition in the Economically-Developed World: A Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775249/   Zinc in Human Health: Effect of Zinc on Immune Cells https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/   Zinc and its importance for human health: An integrative review https://pubmed.ncbi.nlm.nih.gov/23914218/   A Randomized, Placebo Controlled Trial of Oral Zinc for Chemotherapy-Related Taste and Smell Disorders https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042409/   Zinc Lozenges May Shorten the Duration of Colds: A Systematic Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136969/   Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections https://pubmed.ncbi.nlm.nih.gov/15080016/   Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/   A Review of the Antiviral Properties of Black Elder (Sambucus nigra L.) Products https://pubmed.ncbi.nlm.nih.gov/28198157/   Phenolics in Human Health http://www.ijcea.org/papers/416-N0002.pdf   Antioxidants and prevention of chronic disease https://pubmed.ncbi.nlm.nih.gov/15462130/   Edible Flowers: A Rich Source of Phytochemicals with Antioxidant and Hypoglycemic Properties https://pubmed.ncbi.nlm.nih.gov/26270801/   Advanced research on the antioxidant and health benefit of elderberry (Sambucus nigra) in food – a review https://www.sciencedirect.com/science/article/pii/S1756464614002400   Edible Flowers: A Rich Source of Phytochemicals with Antioxidant and Hypoglycemic Properties https://pubmed.ncbi.nlm.nih.gov/26270801/   A systematic review on the sambuci fructus effect and efficacy profiles https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.2729   Flavonoid intake and risk of CVD: a systematic review and meta-analysis of prospective cohort studies https://pubmed.ncbi.nlm.nih.gov/23953879/   The Traditional Plant Treatment, Sambucus nigra (elder), Exhibits Insulin-Like and Insulin-Releasing Actions In Vitro https://academic.oup.com/jn/article/130/1/15/4686073   A Review of the Antiviral Properties of Black Elder (Sambucus nigra L.) Products https://pubmed.ncbi.nlm.nih.gov/28198157/   Evaluation of the immune defense in diabetes mellitus using an experimental model https://www.rombio.eu/rbl1vol16/17%20Badescu.pdf      

Join us this week as we talk about a proactive approach to supporting our immunity naturally. Learn about the three powerhouses in our new Immunity 3 blend; camu camu, zinc, and elderberry. Immunity Refresher The immune system has complex ways of fighting viruses, but viruses have complex ways of fooling the immune system and invading cells. That is why we need our immune systems ready for whatever floats our way!   Things to remember: Nutrition may be the most vital component in maintaining — or gaining — a healthy immune system. It makes all the difference in the way your body fights off germs, but just as importantly, plays an important role in more minute functions like helping tissues repair and rebuild themselves and how your body reclaims flagging energy. To keep your immune system functioning at its best, some of the most effective strategies include avoiding sugar, sleeping well, minimizing stress and including fiber and probiotics in your meal regimens Not just vitamins and minerals, but proteins like collagen and free radical-fighting antioxidants can be introduced to your body through the foods you eat, and play vital roles in helping to keep your body functioning at its best. As the Chicago Tribune observes: “Collagen and its amino acids are essential to healing because they build tissues such as skin, muscles, tendons, ligaments, cartilage, blood vessels, bones and more. Antioxidants remove the harmful free radicals from the bloodstream that can impair the immune system, and vitamins and minerals play specialized roles in healing.” Chronic stress can make you more susceptible to colds and the flu, as well as more serious health problems like heart disease, diabetes and other diseases. By practicing stress-reducing activities like yoga, meditation and laughter, you can keep your body from going into chronic stress mode. INGREDIENTS in Immunity3 Organic Camu Camu Camu camu (Myrciaria dubia) is a berry native to the Amazon rainforest. That sounds remote, but this so-called superfood has long been used to improve health and has become increasingly popular. Camu camu's purported health benefits include reducing the risk of chronic diseases thanks to its anti-inflammatory and antimicrobial properties. Similar to tart cranberries, the camu camu berry is too acidic for most people to enjoy its natural state. It's generally processed as an ingredient in blended juices or freeze-dried into a powder that can be taken as a supplement, added to smoothies, or blended into other foods. Camu Camu is High in Vitamin C Nutritionally, camu camu is one of the most concentrated natural food sources of vitamin C. Camu camu is rich in vitamin C, a vitamin that acts as a powerful antioxidant in your body and is vital for the health of your skin and immune system. The fruit’s pulp provides about 2,400 to 3,000 grams (or 2,400,000 milligrams) per 3.5-ounce or so serving. For context, the recommended dietary intake (RDI) for vitamin C is 60 milligrams a day. Because of its high vitamin C content, camu camu is also rich in antioxidants, which have anti-inflammatory properties.   Not JUST Vitamin C Beyond vitamin C, camu camu provides smaller amounts of potassium, calcium, zinc, magnesium, manganese, and copper. Like most colorful berries, camu camu is a good source of polyphenols. Camu camu also has antimicrobial properties, and researchers have identified compounds in the fruit that have strong antimicrobial benefits.   Supports Gut Health The dense punch of nutrients from camu can also support gut health and block free radicals and other pathogens from entering the body, according to studies, thus providing protection against bacterial infections, viruses and other issues. Remember your immunity is built in the gut! Additionally, a 2018 animal study even found that camu may help prevent obesity by positively altering the gut microbiota (highly tied to immune function) and by increasing energy expenditure. Several studies found that camu could leadto lowered fat accumulation and blunted metabolic inflammation, leading to improved glucose tolerance and insulin sensitivity. Improves Liver Health As a powerful cocktail of antioxidants and phytochemicals, camu camu benefits the liver in several ways. The high vitamin C content is especially central to its ability to improve liver health. Research in 2010 showed that animals given camu camu powder showed significant signs of liver injury suppression. Specifically, an active compound called 1-methylmalate was isolated from Myrciaria dubia This study concluded that the 1-methylmalate in camu is one of the reasons why it can aid liver health. Enhances Mood Camu camu berries’ high levels of vitamin C may help your brain to produce more serotonin, which will enhance your mood — which explains why it may act as a potential remedy for depression. In fact, research suggests people who have a deficiency in vitamin C often feel more depressed and lackadaisical. Vitamin C is an important cofactor required for the conversion of tryptophan to 5-hydroxytryptophan in serotonin production. It’s therefore possible that vitamin C from camu camu benefits patients with depression that is associated with low levels of serotonin. For example, in one study conducted at Montreal’s Jewish General Hospital, it was shown that many of the patients who had decreased levels of vitamin C reported signs of sluggishness and depression. When given doses of vitamin C, they all responded with rapid and clinically significant improvement in mood. There is some concern that camu camu can interfere with some chemotherapy medications—you should always let your doctor know about the supplements you are taking, but especially so if you are receiving chemo, for example. Zinc Your immune system is your first line of defense against all disease, especially infectious disease, and there are many different ways to boost your immune system and improve its function. One nutrient that plays a very important role in your immune system's ability to ward off viral infections is zinc. Zinc is also a nutrient that plays many vital roles in your body. BUT…Because your body doesn’t naturally produce zinc, you must obtain it through food or supplements. zinc is the second-most-abundant trace mineral in your body — after iron — and is present in every cell it’s critical for the development and function of immune cells fundamental to skin health, DNA synthesis and protein production body growth and development relies on zinc because of its role in cell growth and division Zinc is also needed for your senses of taste and smell. Because one of the enzymes crucial for proper taste and smell is dependent on this nutrient, a zinc deficiency can reduce your ability to taste or smell Zinc lozenges were found to shorten the duration of common cold episodes by up to 40 percent in a study published in the Open Respiratory Medicine Journal. Those at risk of zinc deficiency include: People with gastrointestinal diseases like Crohn’s disease Vegetarians and vegans Pregnant and breastfeeding women Older infants who are exclusively breastfed People with sickle cell anemia People who are malnourished, including those with anorexia or bulimia People with chronic kidney disease Those who abuse alcohol Elderberry Elderberry is one of the most commonly used medicinal plants in the world. Traditionally, Native Americans used it to treat infections, while the ancient Egyptians used it to improve their complexions and heal burns. It’s still gathered and used in folk medicine across many parts of Europe. Elderberry refers to several varieties of the Sambucustree, which has clusters of white flowers and black or blue-black berries. The most common variety is Sambucus nigra, also known as European elderberry or black elderberry. Today, elderberry is most often taken as a supplement to treat cold and flu symptoms. Health Benefits of Elderberry There are many reported benefits of elderberries. Not only are they nutritious, but they may also fight cold and flu symptoms, support heart health and fight inflammation and infections, among other benefits. May improve cold and flu symptoms One study of 60 people with influenza found that those who took 15 ml of elderberry syrup four times per day showed symptom improvement in two to four days, while the control group took seven to eight days to improve. Another study of 64 people found that taking 175-mg elderberry extract lozenges for two days resulted in significant improvement in flu symptoms, including fever, headache, muscle aches and nasal congestion, after just 24 hours. Furthermore, a study of 312 air travelers taking capsules containing 300 mg of elderberry extract three times per day found that those who got sick experienced a shorter duration of illness and less severe symptoms. High In Antioxidants Antioxidants are natural components of foods, including some vitamins, phenolic acids and flavonoids, that are able to remove these reactive molecules. Research suggests that diets high in antioxidants may help prevent chronic disease Anthocyanins found in the berries have 3.5 times the antioxidant power of vitamin E Studies have shown elderberry juice may reduce the level of fat in the blood and decrease cholesterol. A study found that elderberry flowers inhibit the enzyme α-glucosidase, which may help lower blood sugar levels. Also, research on diabetic rats given elderberry showed improved blood sugar control Fights harmful bacteria:Elderberry has been found to inhibit the growth of bacteria like Helicobacter pylori and may improve symptoms of sinusitis and bronchitis May support the immune system: In rats, elderberry polyphenols were found to support immune defense by increasing the number of white blood cells   RESOURCES  Everything You Wanted to Know About Your Immune System https://articles.mercola.com/sites/articles/archive/2020/06/22/immune-system.aspx Top Tips to Boost Your Immunity https://articles.mercola.com/sites/articles/archive/2018/02/01/boost-immune-system.aspx Keep seasonal sickness at bay with these foods that boost immunity https://www.chicagotribune.com/lifestyles/health/ct-foods-that-boost-immunity-20171207-story.html 11 things that can weaken your immune system https://www.rediff.com/getahead/slide-show/slide-show-1-health-11-things-that-weaken-immune-system/20110104.htm#1  Antimicrobial constituents of peel and seeds of camu-camu (Myrciaria dubia) https://pubmed.ncbi.nlm.nih.gov/28475419/ Antimicrobial constituents of peel and seeds of camu-camu (Myrciaria dubia). https://pubmed.ncbi.nlm.nih.gov/?term=antibacterial+activity+camu+camu Treatment with camu camu ( Myrciaria dubia) prevents obesity by altering the gut microbiota and increasing energy expenditure in diet-induced obese mice https://pubmed.ncbi.nlm.nih.gov/30064988/ Effects of diet supplementation with Camu-camu (Myrciaria dubia HBK McVaugh) fruit in a rat model of diet-induced obesity https://pubmed.ncbi.nlm.nih.gov/23460435/ 1-methylmalate from camu-camu (Myrciaria dubia) suppressed D-galactosamine-induced liver injury in rats https://pubmed.ncbi.nlm.nih.gov/20208347/ Vitamin C rapidly improves emotional state of acutely hospitalized patients, study suggests https://www.sciencedaily.com/releases/2010/09/100923125123.htm Relationship Between Depression and Vitamin C Status: A Study on Rural Patients From Western Uttar Pradesh in India http://www.ijss-sn.com/uploads/2/0/1/5/20153321/ijss-08.pdf Zinc Is Key for COVID-19 Treatment and Prevention https://articles.mercola.com/sites/articles/archive/2020/10/26/zinc-for-covid.aspx Zinc – NIH Fact Sheet https://ods.od.nih.gov/factsheets/Zinc-Consumer/ Zn2+ Inhibits Coronavirus and Arterivirus RNA Polymerase Activity In Vitro and Zinc Ionophores Block the Replication of These Viruses in Cell Culture https://journals.plos.org/plospathogens/article?id=10.1371/journal.ppat.1001176 COVID-19: Poor outcomes in patients with zinc deficiency https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7482607/ Iron and Zinc Nutrition in the Economically-Developed World: A Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775249/ Zinc in Human Health: Effect of Zinc on Immune Cells https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/ Zinc and its importance for human health: An integrative review https://pubmed.ncbi.nlm.nih.gov/23914218/ A Randomized, Placebo Controlled Trial of Oral Zinc for Chemotherapy-Related Taste and Smell Disorders https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042409/ Zinc Lozenges May Shorten the Duration of Colds: A Systematic Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136969/ Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections https://pubmed.ncbi.nlm.nih.gov/15080016/   Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/   A Review of the Antiviral Properties of Black Elder (Sambucus nigra L.) Products https://pubmed.ncbi.nlm.nih.gov/28198157/   Phenolics in Human Health http://www.ijcea.org/papers/416-N0002.pdf   Antioxidants and prevention of chronic disease https://pubmed.ncbi.nlm.nih.gov/15462130/   Edible Flowers: A Rich Source of Phytochemicals with Antioxidant and Hypoglycemic Properties https://pubmed.ncbi.nlm.nih.gov/26270801/   Advanced research on the antioxidant and health benefit of elderberry (Sambucus nigra) in food – a review https://www.sciencedirect.com/science/article/pii/S1756464614002400   Edible Flowers: A Rich Source of Phytochemicals with Antioxidant and Hypoglycemic Properties https://pubmed.ncbi.nlm.nih.gov/26270801/   A systematic review on the sambuci fructus effect and efficacy profiles https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.2729   Flavonoid intake and risk of CVD: a systematic review and meta-analysis of prospective cohort studies https://pubmed.ncbi.nlm.nih.gov/23953879/   The Traditional Plant Treatment, Sambucus nigra (elder), Exhibits Insulin-Like and Insulin-Releasing Actions In Vitro https://academic.oup.com/jn/article/130/1/15/4686073 A Review of the Antiviral Properties of Black Elder (Sambucus nigra L.) Products https://pubmed.ncbi.nlm.nih.gov/28198157/ Evaluation of the immune defense in diabetes mellitus using an experimental model https://www.rombio.eu/rbl1vol16/17%20Badescu.pdf      

“The fact that the peak MandaRosa season is right around Valentine's Day and we have it the whole month of February really makes it a great item for marketing in the produce department.”   Kim Flores (7:37-7:50)   Have you ever heard of a MandaRosa? This captivating, beautiful, red-flesh mandarin was partially named by The Produce Moms community!   Kim Flores, who was previously on our Thanksgiving special, came aboard the Pro Citrus Network a few years ago as they started to expand their Eastern division. PCN is a grower, shipper, importer and exporter of the citrus category specializing in providing retailers across North America with high quality citrus year round. Yes, PCN is probably to thank for your beautiful, Christmas clementines or those oranges keeping you healthy during winter!    Kim and PCN engaged The Produce Moms during the MandaRosa product launch to help find the right name for this delicious fruit. MandaRosa was the overwhelming favorite! But what is it exactly? The MandaRosa is a specialty citrus fruit that is naturally cultivated from a blood orange and a clementine (it's varietal name is a Manda Red Variety). PCN, who's niche is with specialty citrus like kumquats, sweet limes or blood oranges, was approached by a grower a few years ago who wanted to see if they could bring it to market.   “I'll never forget that day out in the groves with him cutting open that first beautiful piece of fruit which was unlike any mandarin I had ever seen.” Kim Flores (6:40-6:45)   This beautiful fruit has an exterior similar to a mandarin, but when you cut into it, it's as red as a glass of wine. When PCN brought the MandaRosa to market in January 2020, they created a special, natural-looking type of crafts bag for the product packaging and found the fruit was quite a hit considering its peak season is around Valentine's day.    The fruit is grown in the central valley of California and you'll find the internal color varies and changes as the fruit matures. Some of the fruits that are harvested earlier will not be as pigmented when you cut into them, but as the season goes on, the interior color gets deeper and richer.    Sometimes the fruit has an ombre effect and even looks like a tequila sunrise! Its pigmentation is the perfect way to celebrate Valentine's Day.   An interesting fact about the pigmentation is that it's caused by anthocyanins, which are the same antioxidants that cause blood oranges to have their deep, rich color. Anthocyanins are the most powerful antioxidants in nature! They're found in blackberries, blueberries and pomegranates. Their health benefits are innumerable, like lowering blood pressure and diabetes. Anthocyanins are so powerful they're considered a “super antioxidant”.   Bonus: research shows that anthocyanins are natural fat blockers. Who doesn't want that!?   “These MandaRosas have an incredible flavor, they're absolutely gorgeous, they're easy to peel, they're seedless… what's not to love here!?” Lori Taylor (15:43-15:50)   MandaRosa's taste is similar to a tangerine. The earlier fruit has a tartness to it, and as the season goes on they get sweeter and sweeter. Unlike the tangerine, the fruit is also seedless, giving you that same, great flavor without the seeds. A great way to eat them, especially for Valentine's Day, is to dip them in chocolate and sprinkle coconut or nuts on top. Another favorite of Kim's is a “MandaRosa mimosa”. Remember, these delicious fruits are hyper seasonal, so when you see them at your local retailer, grab some before they disappear at the beginning of March!   How to get involved Join The Produce Moms Group on Facebook and continue the discussion every week!  Reach out to us - we'd love to hear more about where you are in life and business! Find out more here.    If you liked this episode, be sure to subscribe and leave a quick review on iTunes. It would mean the world to hear your feedback and we'd love for you to help us spread the word!

ChixoticChi Okehie Founderhttps://www.Chixotic.com info@chixotic.com646 643 0723https://www.facebook.com/chixoticthttps://www.instagram.com/chixotictea

Today I’ll be talking about types of cheese. What I mean by that is things like fresh, aged, hard, soft, semi-soft and so on. Our specialty is semi-hard and hard aged cheeses, but there are many other types of cheese out there. So how are they different and how are they the same? But first, I want to take a minute and say welcome to all the new listeners and welcome back to the veteran homestead-loving regulars who stop by the FarmCast for every episode. I cannot say how much I appreciate you all. What would I do without you? Thank you so much for being here. Our Virginia Homestead Life Updates Fall is arriving in full force right now. The weather has cooled. I expect the leaves to show their glorious colors soon. It is the time of year when tourists come from all over to participate in the magnificent color painted all across the Appalachian Mountains. This year the season began way up in the northeast around the first week of September. As of this podcast in October 2020, we are at near peak color. Between now and the next seven days, the color will reach its height. In two weeks, it will be done and past. Green Leaves How about a little leaf trivia and 5th grade science review? Without the presence of Chlorophyll in the leaf, the bright golds, reds, yellow, and browns would be the natural colors seen year-round. Chlorophyll is key to a plant turning sunlight into glucose. Trees then feed on the glucose. When the leaves are saturated with Chlorophyll cells, they appear green to the eye. Orange, Red and Yellow Leaves There are other compounds in leaves that determine their color. Carotenoids, Anthocyanins, and Flavonols. Beta-Carotene is probably the most common carotenoid present in leaves. While absorbing blue and green light, it them reflects yellow and red light from the sun. These leaves appear orange. These are much more clearly visible as the sunlight and subsequent production of Chlorophyll decrease in the fall. Anthocyanins actually increase in autumn. They provide the red color. Anthocyanins prolong the life of the leaf on the tree. Finally, Flavonols are always present in leaves. These are the same flavonols that make egg yolks yellow. While they are always present in the leaves, you won’t see the yellow color until the production of Chlorophyll begins to slow. Brown Leaves The last step with the fall leaves is for the tree to close off the veins that carry water and nutrients to and from leaves. A layer of new cells forms at the base of the leaf stem. Water and nutrients no longer flow to and from the leaf. The leaf becomes brown, dies and eventually falls gracefully to the ground. If left in place, the leaves break down and create a rich humus on the ground. It holds moisture and nutrients for the trees and other plants. That’s the cycle. Pretty cool isn’t it? Nature at its finest. Let’s talk about the animals. Cows I talked about our new heifer, Rosie, last time. She is doing great. What a great addition to our herd. Buttercup is still not pregnant. At this point, we have given up on her for this season. It’s important in a dairy operation that the cows all give birth within a relatively short window of time. That way they can all be bred back at the same time, give birth near the same time again, and so on. They will be “in milk” at the same time. We need that consistency to be able to plan our milk herd shares and to have enough milk to make larger batches of cheese for our cheese herd shares. Buttercup is beyond that desired window. At this point, if she bred true today, she could not give birth before the end of June. Ideally, all of the cows are bred in June and July so birthing that late just doesn’t work for us. We will try again next year with our additional knowledge. We are still very much in the learning curve in raising cattle. Who knew it took so much knowledge and experience? Sheep and Goats We are not breeding the goats this year. We are down to 14 goat does. And we will be thinning those out over the next few years. Ideally, we will get down to maybe four to six does at the most. The sheep on the other hand are nearing their peak fertile period and we will be breeding some of them. Currently, we have a dozen ewes and/or ewe lambs. Based on our discussions so far, we have decided to breed the four older ewes. That will give us anywhere from four to eight lambs in the spring. Their breeding cycle will start the first of November. So in about three weeks.  Quail The quail babies are doing really well. They have a few more weeks before we thin them out as well. We will be keeping quite a few extra hens and perhaps a few extra roosters through the winter just to make sure we have enough breeding stock to get started again in the spring. I don’t have a final count on that. There are just too many at the moment to tell which ones we will keep and which not. Creamery The dairy inspector came out and spent a couple of hours with Scott. They went over our proposed processes and mapped out what still needs to be done to be in compliance with USDA inspection requirements. Scott also added another covered area for storage. I didn’t realize that he planned on this until he started digging new footers. Originally, he was going to do it later. But in the end, he decided to just go ahead and add it on. Otherwise, he would have to redo the roofing on that end of the building. So nearly all of the north wall has a 12-foot (I think that’s right) roof over it. Lots of room to store equipment. On the west end of the building is the barn. And even farther west is what Scott calls the loafing area. It also has a roof covering. He completed an elaborate fenced in area with multiple gates that will allow for better movement of the animals as well as creating a multipurpose area for collecting, sheltering and working with them outside of the barn and milking parlor. Garden The garden is definitely winding down. I still have lots of culinary herbs. Many of the plants are still green, but I just need to get in there and clear them out – compost them. The tomato plants, the crowder peas, what’s left of the green beans and so on. The sunflower stalks need to be cleared out as well. I’m going to let the potatoes go for a little longer, though there will not be many of them. Still, there will be a few, I think. The celery is ready to harvest. I hope to have some of that at the farmer’s market this weekend. The pepper plants will simply be cut down in the end. When the first frost is predicted, I will pick everything I can and that will be the end. I’m making pepper jelly right now. I’ll have that at the farmer’s market as well. My plan is to have it all ready for the Christmas markets in late November and early December. Some will be red. Some will be yellow and some will be green. The red will be very hot, the yellow medium hot and the green will be made from sweet peppers. Types of Cheese I’m going to go over a few different types of cheese and what differentiates them one from another. I’ll go from the one with the most moisture to the one with the least. The moisture content determines texture and type of rind that will develop. Fresh Cheese These cheeses will typically be 19-24% fat. They have no rind at all. Fresh cheeses have a very high moisture content. Their texture can be stringy like mozzarella or mousse-like as in cream cheese or ricotta. When pickled in salt as with Feta, the curd is firm but crumbly. There are lots of variations with fresh cheeses that include wrappings such as leaves, coverings of herbs or being rolled in ash. Typically, a fresh cheese will be bright white and quite mild in lemony or lactic flavors.   Soft White Rind Cheese Think of Camembert, Brie or chevre. These cheeses grow a fine white crusty rind of penicillin candidum mold. This ripens the cheese and prevents it from drying out. The rind is mushroomy and the center paste is very soft. A really good camembert will melt at room temperature. Literally it will ooze out of the rind when you cut it. I love this stuff. There are also double and triple cream versions. Semi-Soft Cheese Examples of semi-soft cheese are edam, reblochon and raclette. Typically, these cheeses develop a fine to thick gray-brown rind or an orange and sticky rind. The curd is lightly pressed to remove whey and create a rubbery, elastic texture. They attract a variety of gray, white and brown molds. The molds are brushed off regularly building a fine leathery rind. Edam has a rind that is barely formed and is generally milky, buttery and sweet. Thicker, denser rinds taste much stronger, more earthy. Think stinky cheese. Sometimes they are “washed” in some type of brine and sometimes wine or beer. This encourages the orange, sticky, bacteria to develop. That produces a much more pungent flavor and aroma. Hard Cheese These are the driest cheeses. The fat content is higher, around 28-34%. They are pressed for hours and hours to remove the whey and compact the curd. They also produce more complex and stronger flavors. Our traditional cheddar is wrapped in cheesecloth or waxed to prevent it from drying out too much. Our alpine style is soaked in brine to begin the rind. These cheeses are stored for months at least and sometimes years, the flavor deepening and expanding with age. All sorts of molds are attracted; white, blue, gray, pink or yellow. They are brushed off during ripening which results in a thick, smooth and polished rind on our alpine style. The cheddar is also brushed off but ends with a much thinner rind. A parmesan rind can be very thick indeed. That’s a very brief overview of types of cheese. There is so much more that goes into making one cheese or another, but those are some standard categories you can begin with to better understand the luscious art of cheese. Heritage and tradition are very important to us so our cheese are based on time-honored European cheesemaking methods that we have adapted to our local conditions in southwestern Virginia. We embrace the changes in the seasons that lead to delicious and discernible variations in our cheeses. Our cows graze all day on pasture and live a peaceful life. We practice integrity with all of our farming practices and give unending attention to our livestock. The taste of each of our handcrafted cheeses reflects the animal’s health, diverse pastures, clean water, and soil minerals that go into the milk. All of our cheese is made with raw milk, completely hand made and slowly aged. I have openings for raw milk cheese herd shares. Let me know if you are interested. You own part of our herd and can receive the benefits of the cheese produced. A half share provides you with about a pound of cheese per month and a full share – two pounds of cheese per month. Final Thoughts That’s it for today’s podcast. I hope you learned something about fall leaves. Perhaps you will have the opportunity to get out there and spend some time in God’s creation and soak up the vibes of those fabulous once a year, brief window of time, leaves. It’s truly a magical and glorious time. The homestead is humming along; the animals are happy and healthy. The creamery gets closer and closer to completion with each passing day. Thank you so much for allowing me to share this adventure with you. Types of cheeses is a fun topic and I only touched on it in this brief podcast. There is so much more we could talk about. Let me know if you are interested in our raw milk cheese herd shares and pass the info along to anyone else you know that may be interested. We live to share the health benefits of our hand made products. Hope to see you soon.   If you enjoyed this podcast, please hop over to Apple Podcasts, SUBSCRIBE and give me a 5-star rating and review. Also, please share it with any friends or family who might be interested in this type of content. Thank you so much for stopping by the homestead and until next time, may God fill your life with grace and peace. To learn about herd shares: Visit our website Herd Share page To share your thoughts: Leave a comment on our Facebook Page Share this show on Twitter, Facebook and Instagram To help the show: PLEASE LEAVE A REVIEW for Peaceful Heart FarmCast on Apple Podcasts. Subscribe on iTunes, Stitcher Radio, Google Play Music, TuneIn or Spotify Donate on Patreon Website www.peacefulheartfarm.com Patreon www.patreon.com/peacefulheartfarm Facebook www.facebook.com/peacefulheartfarm Instagram www.instagram.com/peacefulheartfarm/

Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey (free consultation). Call 1-540-299-1557 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8:30 am to 9 pm EST. Saturday & Sunday 9 am to 5 pm EST. USA Only. Take Dr. Berg's Free Keto Mini-Course! Today we're going to talk about red and green cabbage differences. I'm also going to tell you which type of cabbage is healthier. Red cabbage vs. Green cabbage: Benefits of red cabbage: • 10 times more vitamin A than green cabbage • More Vitamin C than green cabbage (sauerkraut has about 10 times more vitamin C than unfermented cabbage) • 2 times more iron than green cabbage • Anthocyanins (ant-cancer, anti-inflammatory, reduces free radical damage) Benefits of green cabbage: • More vitamin A than red cabbage Both green cabbage and red cabbage contain: • Phytonutrients • Sinigrin—sulfur (anti-cancer) • Polyphenols • Flavonoids • DIM One of the biggest health benefits of cabbage (both types) is for: • Ulcers and gastritis (juice of the cabbage, sauerkraut, coleslaw) More cabbage benefits: • Cabbage is good for the blood sugars • Cabbage can help balance estrogen dominance Which type of cabbage is healthier? Both red cabbage and green cabbage are healthy. Red cabbage has a little bit more nutrients. I actually recommend consuming both types of cabbage. Dr. Eric Berg DC Bio: Dr. Berg, 51 years of age is a chiropractor who specializes in weight loss through nutritional & natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government & the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning. FACEBOOK: fb.me/DrEricBerg?utm_source=Podcast&utm_medium=Anchor TWITTER: http://twitter.com/DrBergDC?utm_source=Podcast&utm_medium=Post&utm_campaign=Daily%20Post YOUTUBE: http://www.youtube.com/user/drericberg123?utm_source=Podcast&utm_medium=Anchor DR. BERG'S SHOP: https://shop.drberg.com/?utm_source=Podcast&utm_medium=Anchor MESSENGER: https://www.messenger.com/t/drericberg?utm_source=Podcast&utm_medium=Anchor DR. BERG'S VIDEO BLOG: https://www.drberg.com/blog?utm_source=Podcast&utm_medium=Anchor

The beautiful snake's-head fritillary is the flower of Oxfordshire. In this episode we look closely at the flowers it produces. The snake's-head fritillary is the county flower of Oxfordshire. Some consider it mournful, because of its drooping flower heads and dark purple colour. But some individuals produce white flowers instead. In this episode we learn how two different colours might remain in a population and one possible explanation involves reliance on herd immunity - a key concept in the current coronavirus crisis

In this episode, David interviews Steven Roodenrys, PhD in cognitive psychology. They talk about the history, demographics of users, efficacy, safety, and effects of nootropics such as Bacopa Monnieri (Brahmi), Caffeine, Glucose, and Ginkgo Biloba. Video version of this podcast: https://youtu.be/Kdkn22ONSos Show notes: 00:00 - 00:12 Intro 00:12 - 01:13 Steven Roodenrys - Who is he, what’s his history, and what does he do? 01:13 - 15:16 Short-term memory and working memory * How it is tested in neuropsychological research * How it is defined in cognitive neuroscience * What words are we more likely to remember short-term? * How long-term memories and problem-solving skills influence short-term memory performance 15:22 - 18:23 History of use of cognitive enhancers and nootropics * Traditional Chinese Medicine * Caffeine, Cocaine in Coca Cola, and Stimulants 18:24 - 23:23 Current demographics of use of nootropics * More research needed * 30-40% of population use supplements * Primarily students, ill, and elderly 23:23 - 32:22 What’s the level of evidence of the efficacy of nootropics? * Inconsistent findings * Individual variance in response to nootropics ** From big negative, to neutral, to big positive effects, from the same compound in the same study ** Biochemical factors influencing how an individual responds: *** Microbiome *** Absorption, Distribution, Metabolism, and Excretion Genes **** Joe Cohen Nootralize Podcast Interview [https://nootralize.com/personalized-selfhacking-via-genetic-mapping-with-joe-cohen/] ** Personalized Medicine *** Promising but still in its infancy 32:31 - 46:34 Bacopa Monnieri (Including Steven's Research) * Steven Roodenrys. et al. (2001). Chronic Effects of Brahmi (Bacopa monnieri) on Human Memory. [https://www.nature.com/articles/1395862] Nature. * What is statistical significance? ** Disproving the null hypothesis. Showing that there probably isn’t no effect. ** Bacopa works for learning (studying), not other memory functions *** Significant positive effect on Auditory Verbal Memory Test *** Hippocampal neurogenesis seen in rat studies 46:55 - 01:03:11 Which nootropics have the most evidence backing their efficacy and safety? * Nootropics with proven acute/short-term cognitive benefits - Beware of tolerance, addiction, and other risks (e.g. anxiety) ** Caffeine (100mg+) for alertness, concentration, and learning ** Glucose (25g+) for memory ** Other stimulants (e.g. Amphetamines) * Nootropics with proven chronic/long-term cognitive benefits ** Anthocyanins (e.g. from blueberries) ** Bacopa Monnieri - Hippocampal neurogenesis * We need more research. It could be that supplements are much more useful to people who don’t already, sleep, exercise, and eat well. 01:03:14 Outro * The Nootralize App - https://beta.nootralize.com 01:04:52 End Contact Steven Roodenrys: steven_roodenrys@uow.edu.au Nootralize links: * https://nootralize.com - Website * https://soundcloud.com/@nootralize - SoundCloud * https://medium.com/@nootralize - Medium * https://twitter.com/nootralize - Twitter * https://linkedin.com/company/nootralize - LinkedIn

Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey (free consultation). Call 1-540-299-1557 with your questions about Keto, Intermittent Fasting, or the use of Dr. Berg products. Consultants are available Monday through Friday from 8:30 am to 9 pm EST. Saturday & Sunday 9 am to 5 pm EST. USA Only. Take Dr. Berg's Free Keto Mini-Course! Dr. Berg explains how the leaves change color in the fall due to antioxidants. Normally, leaves are green because of chlorophyll which is a part of something called photosynthesis, where it is taking sunlight and creating energy. A spike of a certain antioxidant called Anthocyanins occurs at the end of the summer and this compound gives a red, purple, or blue color like in eggplants, oranges, cherries, grapes as a pigment to protect the leaf of the plant from extreme temperatures and is very dependent on the pH. Another antioxidant called carotenoids which are causing yellow, red, and orange and have over 1100 types. Flavonoids are yellow, yellow-red, blue, magenta and it is also an antioxidant that gives the plant its UV filtration. Antioxidant Effects on the Body: • Anti-inflammatory • Anti-cancer • Increase uric acid – It is one of the most powerful antioxidants that our body makes. Dr. Eric Berg DC Bio: Dr. Berg, 51 years of age is a chiropractor who specializes in weight loss through nutritional & natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government & the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning. ABOUT DR. BERG: https://bit.ly/2FwSQQT DR. BERG'S STORY: https://bit.ly/2RwY5GP DR. BERG'S SHOP: https://bit.ly/2RN11yv DR. BERG'S VIDEO BLOG: https://bit.ly/2AZYyHt DR. BERG'S HEALTH COACHING TRAINING: https://bit.ly/2SZlH3o Follow us on FACEBOOK: https://www.messenger.com/t/drericberg TWITTER: https://twitter.com/DrBergDC YOUTUBE: https://www.youtube.com/user/drericberg123 Send a Message to Dr. Berg and his team: https://www.messenger.com/t/drericberg

From issues with foods in his youth to becoming the co-founder of Ambronite, Simo Suoheimo discusses the ins-and-outs of complete food. Who is Simo Suoheimo? Simo T. Suoheimo is an entrepreneur, biohacker and speaker. He creates tools for a thriving life and helps people and teams unlock their potential through uncommon habits. Simo is a co-founder of Ambronite, a company creating life-transforming foods for modern lifestyles, serves on the board of aTalent Recruiting helping the brightest young minds crush it and build meaningful careers, and hosts the Superhero Podcast where he talks to world-class influencers in health and high performance, available on iTunes. Highlights [2:55] Simo's food journey [4:10] What is complete food? [5:47] The amino acid profile of Ambronite and complete foods [11:07] Using nutrigenomics in formulations [14:42] The differences between Ambronite, Soylent, and other complete foods [18:21] Ambronite and fresh ingredients [21:12] The problems with sustaining yourself on only complete food [26:42] Oat vs. Soy vs. Pea Protein [32:00] The fat component of complete food [42:29] Sourcing fresh ingredients around the world [46:56] Anthocyanins [50:04] The final questions Resources Ambronite's website 23andMe Dante Labs Soylent The 80/20 Principle by Richard Koch Bilberry The Power of Now by Eckhart Tolle Extreme Ownership by Jocko Willink Sponsor Our sponsor for today’s show is one of the two brands of blue light blockers that I actually recommend using. I’ve had the CEO Matt Maruca on the show before and we got into a two-hour long discussion, which I think to this day is the longest episode of the Decoding Superhuman podcast. But his company raw optics has made blue light blockers sexy. And the beauty of their product is that blue light doesn’t get in. If any amount of blue light gets in, that Netflix show you’re watching late at night, that book that you’re reading on your iPad, that email that you’re answering, is disrupting your sleep. So where do you get yours? Head over to raoptics.com plug in the code Boomer you’ll get 10% off your order. Disclaimer This information is being provided to you for educational and informational purposes only. This is being provided as a self-help tool to help you understand your genetics, biodata and other information to enhance your performance. It is not medical or psychological advice. Virtuosity LLC is not a doctor. Virtuosity LLC is not treating, preventing, healing, or diagnosing disease. This information is to be used at your own risk based on your own judgment. For the full Disclaimer, please go to (Decodingsuperhuman.com/disclaimer). See acast.com/privacy for privacy and opt-out information.

Ready to take your brain health to the next level? Ready to be proactive, or even reverse, the signs of brain aging? Then this episode is definitely for you! We are fortunate to have “Amazon” John Easterling, Plant Medicine Formulator, with us again this week. He dives into the plant medicine treasures he’s found in the Amazon Rainforest that beautifully support healthy brain function and help you ward off brain aging.   * * *   ABOUT "AMAZON JOHN" EASTERLING Since 1976 John Easterling has been an explorer and treasure hunter in the Amazon Rainforest. It was there, after a personal health crisis, he was introduced to the traditional use of medicinal plants by the Indigenous People in Peru.  Since then his passion for plant medicine has only accelerated. Easterling's original degree is in Environmental Studies, he founded the Amazon Herb Company in 1990 and serves on the board of the Amazon Center of Environmental Education and Research.  Amazon John’s 28 years of Plant Medicine experience have been profiled on TV and Radio including "Good Morning America" and "Fox and Friends".  His product formulations have sold over $100 million worldwide. John has been featured in two PBS documentaries, World News Report "Amazon John and Rainforest Medicines" and Jean Michel Cousteau's "Return to the Amazon."  Easterling believes the dramatic growth and interest in plant medicine is still in its early stages and will continue to significantly improve life experiences and healthy outcomes into the future.   Causes of Alzheimer’s and Dementia Beta amyloid plaquing. “So when you get plaquing, your spark plug would foul, and you couldn't start your engine. So same thing here. You get that plaquing in there, and it just can't transmit to the next one, and you don't remember. You can't access that data where you put your keys.” Tau tangle, where you get the neurons that really just become tangled. Inflammation is a really big deal, and actually these other factors are really caused by it. It's a kind of inflammatory response from your brain to protect itself sometimes, developing this amyloid plaquing to seal off what it sees as an insult. Involvement of Candida in brain issues. Recent research showed was that people did not think before that the Candida could cross the blood brain barrier. Now they found that it actually can. It travels through your body doing that, looking for a place to reside where the biological terrain is right. If you introduce a lot of sugar and a lot of carbs into that terrain, they really love that. When these Candida cross that blood brain barrier, the brain recognizes that as an insult, and then you have this coating process. The brain will try to coat that to seal it off.   Prevention Lifestyle and diet - low sugar, more green vegetables Probiotics after a course of antibiotics - maintain a diverse colony-forming units of probiotics. Maintain healthy inflammation levels throughout the body. Exercise - improves the microcirculation to the brain. Sleep - get quality sleep each night (7-9 hours). Lower your exposure to environmental toxins.   Botanicals to Improve Brain Health Una de Gato - Cat’s Claw Primarily known for its ability to stimulate the macrophage phagocytosis activity, which is our immune system. Source of epicatechins and the brain derived neurotropic. Stimulates neurogenesis - the creation of new brain cells. Camu Camu Tremendous source for a whole food vitamin C. Powerful anti-inflammatory. Increases the proper cycling of serotonin. Potent source of polyphenols, quercetin, and resveratrol. Bacopa Reduces brain amyloid levels in mice by as much as 60%. Increases cognitive function in humans. An ayurvedic plant. Cinnamon - cinnamaldehyde Able to break down tau tangles. It’s anti-inflammatory. Balances sugar levels. Cacao Is anti-inflammatory. Helps increase microcirculation in the brain. Contains epicatechins, which have been shown to be very helpful for brain chemistry and to help to slow down the death of healthy brain cells Pau d'Arco Many medicinal properties include antifungal, antimicrobial, anti-inflammatory, antiviral and anti-parasitic. Scientists have found that Pau d'Arco has a unique, two-pronged effect on fungal infections. ... In this way, it is able to kill off a variety of bacteria, fungi, and yeast, including Candida albicans. Good source of polyphenols. Anti-inflammatory. Dragon’s Blood - Sangra de Grado Pure antioxidant by dry weight. Great source of proanthocyanidins. Anti-inflammatory. Helps facilitate the breakdown of plaquing in the brain. Guayusa Substitute for caffeine. Enables ‘first time’ memories to be recalled. Anti-inflammatory.   Signs of Alzheimer’s and Dementia People may experience: Cognitive: mental decline, difficulty thinking and understanding, confusion in the evening hours, delusion, disorientation, forgetfulness, making things up, mental confusion, difficulty concentrating, inability to create new memories, inability to do simple math, or inability to recognize common things Behavioral: aggression, agitation, difficulty with self care, irritability, meaningless repetition of own words, personality changes, restlessness, lack of restraint, or wandering and getting lost Mood: anger, apathy, general discontent, loneliness, or mood swings Psychological: depression, hallucinations, or paranoia Also common: inability to combine muscle movements, jumbled speech, or loss of appetite     Deeper Dive Resources   Camu Camu https://www.healthline.com/nutrition/camu-camu#4%E2%80%937.-Other-potential-benefits   Cat’s Claw, Uña De Gato (Uncaria Tomentosa) https://wholeworldbotanicals.com/cats-claw-una-de-gato-uncaria-tomentosa/   Sangre de Drago - Dragon’s Blood https://en.wikipedia.org/wiki/Croton_lechleri   Brain-derived Neurotrophic Factor And Its Clinical Implications https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4697050/   Bacopa monniera Extract Reduces Amyloid Levels In Psapp Mice https://www.ncbi.nlm.nih.gov/pubmed/16914834   Why Cinnamon May Hold Secrets to Alzheimer’s Prevention https://www.alzheimers.net/cinnamon-prevents-alzheimers/   Cacao https://en.wikipedia.org/wiki/Cocoa_bean   Pau d‘Arco http://www.ucdenver.edu/academics/colleges/pharmacy/currentstudents/OnCampusPharmDStudents/ExperientialProgram/Documents/nutr_monographs/Monograph-pau_darco.pdf   Proanthocyanidins https://en.wikipedia.org/wiki/Proanthocyanidin   Guayusa https://en.wikipedia.org/wiki/Ilex_guayusa   Raphael Mechoulam https://en.wikipedia.org/wiki/Raphael_Mechoulam   Alzheimer’s & Dementia Resource Center https://adrccares.org/?gclid=EAIaIQobChMI5-i54vnU4QIVnLjACh161gXdEAAYASAAEgJ3NPD_BwE   Alzheimer’s & Dementia Facts & Figures https://www.alz.org/media/Documents/alzheimers-facts-and-figures-infographic-2019.pdf https://www.alz.org/alzheimers-dementia/facts-figures   Tau, tangles, and Alzheimer's disease https://www.sciencedirect.com/science/article/pii/S0925443904001619   Amyloid Plaques and Neurofibrillary Tangles https://www.brightfocus.org/alzheimers-disease/infographic/amyloid-plaques-and-neurofibrillary-tangles   Candidiasis https://www.health.harvard.edu/a_to_z/candidiasis-a-to-z   Plant polyphenols as dietary antioxidants in human health and disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/   Anthocyanins https://nutritionfacts.org/topics/anthocyanins/   Epicatechin https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/epicatechin   Caffeine Reverses Cognitive Impairment and Decreases Brain Amyloid-β Levels in Aged Alzheimer’s Disease Mice https://s3.amazonaws.com/academia.edu.documents/22236175/jad_arendash_caffeine.pdf?AWSAccessKeyId=AKIAIWOWYYGZ2Y53UL3A&Expires=1555534722&Signature=n916JYzngT0Ze610mx1uCDNHAJs%3D&response-content-disposition=inline%3B%20filename%3DCaffeine_reverses_cognitive_impairment_a.pdf   Organixx’s NEW Ageless Brain - Nutrition for your brain. http://www.organixx.com/ageless-brain

Ready to take your brain health to the next level? Ready to be proactive, or even reverse, the signs of brain aging? Then this episode is definitely for you! We are fortunate to have “Amazon” John Easterling, Plant Medicine Formulator, with us again this week. He dives into the plant medicine treasures he’s found in the Amazon Rainforest that beautifully support healthy brain function and help you ward off brain aging.   * * *   ABOUT "AMAZON JOHN" EASTERLING Since 1976 John Easterling has been an explorer and treasure hunter in the Amazon Rainforest. It was there, after a personal health crisis, he was introduced to the traditional use of medicinal plants by the Indigenous People in Peru.  Since then his passion for plant medicine has only accelerated. Easterling's original degree is in Environmental Studies, he founded the Amazon Herb Company in 1990 and serves on the board of the Amazon Center of Environmental Education and Research.  Amazon John’s 28 years of Plant Medicine experience have been profiled on TV and Radio including "Good Morning America" and "Fox and Friends".  His product formulations have sold over $100 million worldwide. John has been featured in two PBS documentaries, World News Report "Amazon John and Rainforest Medicines" and Jean Michel Cousteau's "Return to the Amazon."  Easterling believes the dramatic growth and interest in plant medicine is still in its early stages and will continue to significantly improve life experiences and healthy outcomes into the future.   Causes of Alzheimer’s and Dementia Beta amyloid plaquing. “So when you get plaquing, your spark plug would foul, and you couldn't start your engine. So same thing here. You get that plaquing in there, and it just can't transmit to the next one, and you don't remember. You can't access that data where you put your keys.” Tau tangle, where you get the neurons that really just become tangled. Inflammation is a really big deal, and actually these other factors are really caused by it. It's a kind of inflammatory response from your brain to protect itself sometimes, developing this amyloid plaquing to seal off what it sees as an insult. Involvement of Candida in brain issues. Recent research showed was that people did not think before that the Candida could cross the blood brain barrier. Now they found that it actually can. It travels through your body doing that, looking for a place to reside where the biological terrain is right. If you introduce a lot of sugar and a lot of carbs into that terrain, they really love that. When these Candida cross that blood brain barrier, the brain recognizes that as an insult, and then you have this coating process. The brain will try to coat that to seal it off.   Prevention Lifestyle and diet - low sugar, more green vegetables Probiotics after a course of antibiotics - maintain a diverse colony-forming units of probiotics. Maintain healthy inflammation levels throughout the body. Exercise - improves the microcirculation to the brain. Sleep - get quality sleep each night (7-9 hours). Lower your exposure to environmental toxins.   Botanicals to Improve Brain Health Una de Gato - Cat’s Claw Primarily known for its ability to stimulate the macrophage phagocytosis activity, which is our immune system. Source of epicatechins and the brain derived neurotropic. Stimulates neurogenesis - the creation of new brain cells. Camu Camu Tremendous source for a whole food vitamin C. Powerful anti-inflammatory. Increases the proper cycling of serotonin. Potent source of polyphenols, quercetin, and resveratrol. Bacopa Reduces brain amyloid levels in mice by as much as 60%. Increases cognitive function in humans. An ayurvedic plant. Cinnamon - cinnamaldehyde Able to break down tau tangles. It’s anti-inflammatory. Balances sugar levels. Cacao Is anti-inflammatory. Helps increase microcirculation in the brain. Contains epicatechins, which have been shown to be very helpful for brain chemistry and to help to slow down the death of healthy brain cells Pau d'Arco Many medicinal properties include antifungal, antimicrobial, anti-inflammatory, antiviral and anti-parasitic. Scientists have found that Pau d'Arco has a unique, two-pronged effect on fungal infections. ... In this way, it is able to kill off a variety of bacteria, fungi, and yeast, including Candida albicans. Good source of polyphenols. Anti-inflammatory. Dragon’s Blood - Sangra de Grado Pure antioxidant by dry weight. Great source of proanthocyanidins. Anti-inflammatory. Helps facilitate the breakdown of plaquing in the brain. Guayusa Substitute for caffeine. Enables ‘first time’ memories to be recalled. Anti-inflammatory.   Signs of Alzheimer’s and Dementia People may experience: Cognitive: mental decline, difficulty thinking and understanding, confusion in the evening hours, delusion, disorientation, forgetfulness, making things up, mental confusion, difficulty concentrating, inability to create new memories, inability to do simple math, or inability to recognize common things Behavioral: aggression, agitation, difficulty with self care, irritability, meaningless repetition of own words, personality changes, restlessness, lack of restraint, or wandering and getting lost Mood: anger, apathy, general discontent, loneliness, or mood swings Psychological: depression, hallucinations, or paranoia Also common: inability to combine muscle movements, jumbled speech, or loss of appetite     Deeper Dive Resources   Camu Camu https://www.healthline.com/nutrition/camu-camu#4%E2%80%937.-Other-potential-benefits   Cat’s Claw, Uña De Gato (Uncaria Tomentosa) https://wholeworldbotanicals.com/cats-claw-una-de-gato-uncaria-tomentosa/   Sangre de Drago - Dragon’s Blood https://en.wikipedia.org/wiki/Croton_lechleri   Brain-derived Neurotrophic Factor And Its Clinical Implications https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4697050/   Bacopa monniera Extract Reduces Amyloid Levels In Psapp Mice https://www.ncbi.nlm.nih.gov/pubmed/16914834   Why Cinnamon May Hold Secrets to Alzheimer’s Prevention https://www.alzheimers.net/cinnamon-prevents-alzheimers/   Cacao https://en.wikipedia.org/wiki/Cocoa_bean   Pau d‘Arco http://www.ucdenver.edu/academics/colleges/pharmacy/currentstudents/OnCampusPharmDStudents/ExperientialProgram/Documents/nutr_monographs/Monograph-pau_darco.pdf   Proanthocyanidins https://en.wikipedia.org/wiki/Proanthocyanidin   Guayusa https://en.wikipedia.org/wiki/Ilex_guayusa   Raphael Mechoulam https://en.wikipedia.org/wiki/Raphael_Mechoulam   Alzheimer’s & Dementia Resource Center https://adrccares.org/?gclid=EAIaIQobChMI5-i54vnU4QIVnLjACh161gXdEAAYASAAEgJ3NPD_BwE   Alzheimer’s & Dementia Facts & Figures https://www.alz.org/media/Documents/alzheimers-facts-and-figures-infographic-2019.pdf https://www.alz.org/alzheimers-dementia/facts-figures   Tau, tangles, and Alzheimer's disease https://www.sciencedirect.com/science/article/pii/S0925443904001619   Amyloid Plaques and Neurofibrillary Tangles https://www.brightfocus.org/alzheimers-disease/infographic/amyloid-plaques-and-neurofibrillary-tangles   Candidiasis https://www.health.harvard.edu/a_to_z/candidiasis-a-to-z   Plant polyphenols as dietary antioxidants in human health and disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/   Anthocyanins https://nutritionfacts.org/topics/anthocyanins/   Epicatechin https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/epicatechin   Caffeine Reverses Cognitive Impairment and Decreases Brain Amyloid-β Levels in Aged Alzheimer’s Disease Mice https://s3.amazonaws.com/academia.edu.documents/22236175/jad_arendash_caffeine.pdf?AWSAccessKeyId=AKIAIWOWYYGZ2Y53UL3A&Expires=1555534722&Signature=n916JYzngT0Ze610mx1uCDNHAJs%3D&response-content-disposition=inline%3B%20filename%3DCaffeine_reverses_cognitive_impairment_a.pdf   Organixx’s NEW Ageless Brain - Nutrition for your brain. http://www.organixx.com/ageless-brain

We’re talking brain health this week! And  we have a treat for you! "Amazon" John Easterling, Plant Medicine Formulator joins us in the studio to share his story. Tune in to learn  how he found a passion in plan medicine. We also dig into brain health and the causes of Alzheimer’s and dementia. * * *   ABOUT "AMAZON JOHN" EASTERLING Since 1976 John Easterling has been an explorer and treasure hunter in the Amazon Rainforest. It was there, after a personal health crisis, he was introduced to the traditional use of medicinal plants by the Indigenous People in Peru.  Since then his passion for plant medicine has only accelerated. Easterling's original degree is in Environmental Studies, he founded the Amazon Herb Company in 1990 and serves on the board of the Amazon Center of Environmental Education and Research.  Amazon John’s 28 years of Plant Medicine experience have been profiled on TV and Radio including "Good Morning America" and "Fox and Friends".  His product formulations have sold over $100 million worldwide. John has been featured in two PBS documentaries, World News Report "Amazon John and Rainforest Medicines" and Jean Michel Cousteau's "Return to the Amazon."  Easterling believes the dramatic growth and interest in plant medicine is still in its early stages and will continue to significantly improve life experiences and healthy outcomes into the future.   Evolution of a Treasure Hunter Went down to Ecuador and down into Peru, with a passion for finding lost cities of gold, essentially a treasure hunter. Was making his living with some of that material, and then some artifacts. Next, into Brazil, Uruguay, and Argentina with gemstones, and took that on as treasure. Then later going up the river in the Amazon rainforest, he was trading in blowguns and carved monkey bones, and a variety of tribal artifacts and became ill. This is where his passion for plant medicine was ignited. The natives brewed a special  tea from local plants. This not only improved his illness but  he actually felt better than ever before in his life. This is where the Amazon Herb Company was born and has helped people improve their health with plant medicine for 30 years.   How Amazon John Came to Focus on Brain Health Through research of diseases with Doctors he found eight major areas where everyone is affected, and almost every specific challenge falls within these categories: Immune System Primary Digestion Secondary Digestion (Metabolism) Energy Circulation Calming & Stress Related Issues Hormonal Balancing Inflammatory Issues (pain, sewelling) Blood Sugar Balancing The issues with Alzheimer's and dementia, when you look at the statistics, as I've really gotten into more recently, it is really shocking. It is startling. I was surprised at a lot of the data that I saw. The incidence of death from heart disease in the last 15 years has actually declined by about 11%. The deaths due to Alzheimer's have increased 123%.   Alzheimer's and Dementia by the Numbers “The issues with Alzheimer's and dementia, when you look at the statistics, as I've really gotten into more recently, it is really shocking. It is startling. I was surprised at a lot of the data that I saw.” People over 65, one in 10 have Alzheimer's dementia. Deaths of people over 65 years old, one out of three of those deaths will be due to Alzheimer's. Actually, more people are dying of Alzheimer's than prostate cancer and breast cancer combined. And the cost is 270 billion dollars now. It's expected to go to 1.4 trillion over the next few years. The Center of Disease Control said that this could break the entire health system.   Signs of Alzheimer’s and Dementia People may experience: Cognitive: mental decline, difficulty thinking and understanding, confusion in the evening hours, delusion, disorientation, forgetfulness, making things up, mental confusion, difficulty concentrating, inability to create new memories, inability to do simple math, or inability to recognize common things Behavioral: aggression, agitation, difficulty with self care, irritability, meaningless repetition of own words, personality changes, restlessness, lack of restraint, or wandering and getting lost Mood: anger, apathy, general discontent, loneliness, or mood swings Psychological: depression, hallucinations, or paranoia Also common: inability to combine muscle movements, jumbled speech, or loss of appetite   Causes of Alzheimer’s and Dementia Beta amyloid plaquing. “So when you get plaquing, your spark plug would foul, and you couldn't start your engine. So same thing here. You get that plaquing in there, and it just can't transmit to the next one, and you don't remember. You can't access that data where you put your keys.” Tau tangle, where you get the neurons that really just become tangled. Inflammation is a really big deal, and actually these other factors are really caused by it. It's a kind of inflammatory response from your brain to protect itself sometimes, developing this amyloid plaquing to seal off what it sees as an insult. Involvement of Candida in brain issues. Recent research showed was that people did not think before that the Candida could cross the blood brain barrier. Now they found that it actually can. It travels through your body doing that, looking for a place to reside where the biological terrain is right. If you introduce a lot of sugar and a lot of carbs into that terrain, they really love that. When these Candida cross that blood brain barrier, the brain recognizes that as an insult, and then you have this coating process. The brain will try to coat that to seal it off.   Prevention Lifestyle and diet - low sugar, more green vegetables Probiotics after a course of antibiotics - maintain a diverse colony-forming units of probiotics. Maintain healthy inflammation levels throughout the body. Exercise - improves the microcirculation to the brain. Sleep - get quality sleep each night (7-9 hours). Lower your exposure to environmental toxins.   Brain Health - Supplementation and Diet Polyphenols - Many of the health benefits associated with polyphenols may be related to their role as antioxidants. Antioxidants are known for their ability to combat cell damage. Anthocyanins - Powerful antioxidants - the red/blue/violet phytonutrients responsible for the vibrant pigmentation of many berries and vegetables. Brain-derived neurotrophic factor - several botanicals that help stimulate; una de gato, cat's claw Cacao - can slow down the process of brain cells dying. Cinnamon - cinnamaldehyde, has been shown to slow down, to break down amyloid plaquing, and help dissolve the tau tangles.      Deeper Dive Resources   Whole World Botanicals https://wholeworldbotanicals.com/herbal-library-with-scientific-research/   Vibrational Energy Medicine http://www.energyandvibration.com/energymedicine.htm   The Moche-Chimú Transition http://www.unm.edu/~gbawden/324-MTransition/324-MTransition.htm   Chimu Civilization https://www.ancient.eu/Chimu_Civilization/   Alzheimer’s & Dementia Resource Center https://adrccares.org/?gclid=EAIaIQobChMI5-i54vnU4QIVnLjACh161gXdEAAYASAAEgJ3NPD_BwE   Alzheimer’s & Dementia Facts & Figures https://www.alz.org/media/Documents/alzheimers-facts-and-figures-infographic-2019.pdf https://www.alz.org/alzheimers-dementia/facts-figures   Tau, tangles, and Alzheimer's disease https://www.sciencedirect.com/science/article/pii/S0925443904001619   Amyloid Plaques and Neurofibrillary Tangles https://www.brightfocus.org/alzheimers-disease/infographic/amyloid-plaques-and-neurofibrillary-tangles   Candidiasis https://www.health.harvard.edu/a_to_z/candidiasis-a-to-z   Plant polyphenols as dietary antioxidants in human health and disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/   Anthocyanins https://nutritionfacts.org/topics/anthocyanins/   Sangre de Drago - Dragon’s Blood https://en.wikipedia.org/wiki/Croton_lechleri   Brain-derived neurotrophic factor and its clinical implications https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4697050/   Epicatechin https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/epicatechin   Why Cinnamon May Hold Secrets to Alzheimer’s Prevention https://www.alzheimers.net/cinnamon-prevents-alzheimers/   Organixx’s NEW Ageless Brain - Nutrition for your brain. http://www.organixx.com/ageless-brain

We’re talking brain health this week! And  we have a treat for you! "Amazon" John Easterling, Plant Medicine Formulator joins us in the studio to share his story. Tune in to learn  how he found a passion in plan medicine. We also dig into brain health and the causes of Alzheimer’s and dementia. * * *   ABOUT "AMAZON JOHN" EASTERLING Since 1976 John Easterling has been an explorer and treasure hunter in the Amazon Rainforest. It was there, after a personal health crisis, he was introduced to the traditional use of medicinal plants by the Indigenous People in Peru.  Since then his passion for plant medicine has only accelerated. Easterling's original degree is in Environmental Studies, he founded the Amazon Herb Company in 1990 and serves on the board of the Amazon Center of Environmental Education and Research.  Amazon John’s 28 years of Plant Medicine experience have been profiled on TV and Radio including "Good Morning America" and "Fox and Friends".  His product formulations have sold over $100 million worldwide. John has been featured in two PBS documentaries, World News Report "Amazon John and Rainforest Medicines" and Jean Michel Cousteau's "Return to the Amazon."  Easterling believes the dramatic growth and interest in plant medicine is still in its early stages and will continue to significantly improve life experiences and healthy outcomes into the future.   Evolution of a Treasure Hunter Went down to Ecuador and down into Peru, with a passion for finding lost cities of gold, essentially a treasure hunter. Was making his living with some of that material, and then some artifacts. Next, into Brazil, Uruguay, and Argentina with gemstones, and took that on as treasure. Then later going up the river in the Amazon rainforest, he was trading in blowguns and carved monkey bones, and a variety of tribal artifacts and became ill. This is where his passion for plant medicine was ignited. The natives brewed a special  tea from local plants. This not only improved his illness but  he actually felt better than ever before in his life. This is where the Amazon Herb Company was born and has helped people improve their health with plant medicine for 30 years.   How Amazon John Came to Focus on Brain Health Through research of diseases with Doctors he found eight major areas where everyone is affected, and almost every specific challenge falls within these categories: Immune System Primary Digestion Secondary Digestion (Metabolism) Energy Circulation Calming & Stress Related Issues Hormonal Balancing Inflammatory Issues (pain, sewelling) Blood Sugar Balancing The issues with Alzheimer's and dementia, when you look at the statistics, as I've really gotten into more recently, it is really shocking. It is startling. I was surprised at a lot of the data that I saw. The incidence of death from heart disease in the last 15 years has actually declined by about 11%. The deaths due to Alzheimer's have increased 123%.   Alzheimer's and Dementia by the Numbers “The issues with Alzheimer's and dementia, when you look at the statistics, as I've really gotten into more recently, it is really shocking. It is startling. I was surprised at a lot of the data that I saw.” People over 65, one in 10 have Alzheimer's dementia. Deaths of people over 65 years old, one out of three of those deaths will be due to Alzheimer's. Actually, more people are dying of Alzheimer's than prostate cancer and breast cancer combined. And the cost is 270 billion dollars now. It's expected to go to 1.4 trillion over the next few years. The Center of Disease Control said that this could break the entire health system.   Signs of Alzheimer’s and Dementia People may experience: Cognitive: mental decline, difficulty thinking and understanding, confusion in the evening hours, delusion, disorientation, forgetfulness, making things up, mental confusion, difficulty concentrating, inability to create new memories, inability to do simple math, or inability to recognize common things Behavioral: aggression, agitation, difficulty with self care, irritability, meaningless repetition of own words, personality changes, restlessness, lack of restraint, or wandering and getting lost Mood: anger, apathy, general discontent, loneliness, or mood swings Psychological: depression, hallucinations, or paranoia Also common: inability to combine muscle movements, jumbled speech, or loss of appetite   Causes of Alzheimer’s and Dementia Beta amyloid plaquing. “So when you get plaquing, your spark plug would foul, and you couldn't start your engine. So same thing here. You get that plaquing in there, and it just can't transmit to the next one, and you don't remember. You can't access that data where you put your keys.” Tau tangle, where you get the neurons that really just become tangled. Inflammation is a really big deal, and actually these other factors are really caused by it. It's a kind of inflammatory response from your brain to protect itself sometimes, developing this amyloid plaquing to seal off what it sees as an insult. Involvement of Candida in brain issues. Recent research showed was that people did not think before that the Candida could cross the blood brain barrier. Now they found that it actually can. It travels through your body doing that, looking for a place to reside where the biological terrain is right. If you introduce a lot of sugar and a lot of carbs into that terrain, they really love that. When these Candida cross that blood brain barrier, the brain recognizes that as an insult, and then you have this coating process. The brain will try to coat that to seal it off.   Prevention Lifestyle and diet - low sugar, more green vegetables Probiotics after a course of antibiotics - maintain a diverse colony-forming units of probiotics. Maintain healthy inflammation levels throughout the body. Exercise - improves the microcirculation to the brain. Sleep - get quality sleep each night (7-9 hours). Lower your exposure to environmental toxins.   Brain Health - Supplementation and Diet Polyphenols - Many of the health benefits associated with polyphenols may be related to their role as antioxidants. Antioxidants are known for their ability to combat cell damage. Anthocyanins - Powerful antioxidants - the red/blue/violet phytonutrients responsible for the vibrant pigmentation of many berries and vegetables. Brain-derived neurotrophic factor - several botanicals that help stimulate; una de gato, cat's claw Cacao - can slow down the process of brain cells dying. Cinnamon - cinnamaldehyde, has been shown to slow down, to break down amyloid plaquing, and help dissolve the tau tangles.      Deeper Dive Resources   Whole World Botanicals https://wholeworldbotanicals.com/herbal-library-with-scientific-research/   Vibrational Energy Medicine http://www.energyandvibration.com/energymedicine.htm   The Moche-Chimú Transition http://www.unm.edu/~gbawden/324-MTransition/324-MTransition.htm   Chimu Civilization https://www.ancient.eu/Chimu_Civilization/   Alzheimer’s & Dementia Resource Center https://adrccares.org/?gclid=EAIaIQobChMI5-i54vnU4QIVnLjACh161gXdEAAYASAAEgJ3NPD_BwE   Alzheimer’s & Dementia Facts & Figures https://www.alz.org/media/Documents/alzheimers-facts-and-figures-infographic-2019.pdf https://www.alz.org/alzheimers-dementia/facts-figures   Tau, tangles, and Alzheimer's disease https://www.sciencedirect.com/science/article/pii/S0925443904001619   Amyloid Plaques and Neurofibrillary Tangles https://www.brightfocus.org/alzheimers-disease/infographic/amyloid-plaques-and-neurofibrillary-tangles   Candidiasis https://www.health.harvard.edu/a_to_z/candidiasis-a-to-z   Plant polyphenols as dietary antioxidants in human health and disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/   Anthocyanins https://nutritionfacts.org/topics/anthocyanins/   Sangre de Drago - Dragon’s Blood https://en.wikipedia.org/wiki/Croton_lechleri   Brain-derived neurotrophic factor and its clinical implications https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4697050/   Epicatechin https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/epicatechin   Why Cinnamon May Hold Secrets to Alzheimer’s Prevention https://www.alzheimers.net/cinnamon-prevents-alzheimers/   Organixx’s NEW Ageless Brain - Nutrition for your brain. http://www.organixx.com/ageless-brain

Omega-3s are known for their brain health properties, but they're not the only "good brain" nutrients. There are numerous others that can help your brain stay young... and a wide variety of foods in which to find them.These nutrients, along with a diet rich in these nutrients, regular exercise, avoidance of smoking, stress management, and sufficient sleep all have a role in maintaining a healthy brain.The top seven nutrients for brain health include: Omega-3 Fatty Acids Cocoa Flavanols Magnesium Anthocyanins EGCG Theanine Phosphatidylcholine

Hey there Weight Loss Nation, Today, we take a good look at - The Forbidden Food – Black Rice Black Rice is also called “Forbidden Rice” or “Emperor’s Rice.” In Ancient times, Black Rice was “reserved” for the Emperors of China and used as a “Tribute” food. As a matter of fact…….Anyone caught stealing even a “handful” of the sacred Black Rice, would be put to death! “Black Rice” was rare in Ancient China and it’s origin was unclear until recently. In a study published by “The Plant Cell,” in September of 2015, Researchers from two institutions in Japan collaborated to examine the genetic basis for the black color in rice grains. They discovered that the trait was due to a rearrangement in a plant gene, which activates the production of “Anthocyanins.” I hope you recall that I spoke about “Anthocyanins” on last week’s episode on “Raspberries,” on Concoction Friday. “Anthocyanins” are what give fruit it’s color. Red Raspberries, Black Berries, Red Rice and…..Black Rice!   The researchers concluded that this rearrangement of the gene must have originally happened in the tropical “japonica” subspecies of rice, (meaning it happened in or around Japan) and that the black rice trait was then transferred into other varieties (including those found today) by crossbreeding.   Dr. Zhimin Xu, Associate Professor at the Dept. of Food Science at Louisiana State Univ. Agricultural Center…. Who reported on the research presented at the 240th National Meeting of the (AMS) American Chemical Society said…..  “Just a spoonful of black rice bran contains more health promoting anthocyanin antioxidants than are found in a spoonful of blueberries, but with less sugar and more fiber and vitamin E antioxidants.”   Wow! That’s a powerful grain!!! Black Rice is the variety of rice with the most powerful disease fighting “anti-oxixants,” as well as a great source of FIBER.  Black Rice contains “anti-inflammatory” properties which has the ability to…… “Search, Fight & Destroy” “Free Radical Cells” that cause Cancer……making it part of our “Pac Man” family!   That’s right Nation…….Black Rice is part of our “Pac Man” family. Searching for “Free Radical Cells” “bacteria” and “Viruses” that are invading the cells in YOUR Body!   The outermost layer of black rice…. Called “the hull,” is where most of the nutrients are found.   White rice is “milled,” where the “hull” “bran” and “germ”  is removed to expose just the rice.   After that…..the white rice goes through a process where it is “polished”…… to make the rice look bright, white and shiny.   Removing the hull of the rice and then “polishing” it removes much of the nutrients and flavor of the rice.   How does it compare to “black rice”?   I’ll tell you………   A 6oz serving of “White Rice” contains:   220 calories, 6.8 gms protein, 1.2 gms of iron and 0.6 grams of fiber.   “Black Rice” contains: 200 calories, 8.5 gms of protein, 3.5 gms of  iron, 4.9 gms of fiber, and the highest amount of antioxidants of any rice variety.   Study after study has found that eating whole grain varieties with high fiber content, protect against obesity, heart disease diabetes and digestive issues.   Fiber binds waste and toxins within your colon, which helps to regulate bowel function – reducing or eliminating constipation and diarrhea.   How do you Prepare Black Rice?   Very similar to how you cook other whole grains.   Calculate ratios: 1 cup rice should cook in 1 1/2 cups water; scale up or down as needed.   Don’t rinse: The outer layer has antioxidants, which may help lower cholesterol, help your immune system and help with brain functions. Go heavy: A thick-bottomed pot prevents scorching. Simmer slowly: After coming to a boil, the rice should simmer, covered, until it absorbs the water (anywhere from 25-35 minutes).   Steam to finish: Keep the rice covered, off heat, for 10 minutes after cooking. Today's Recipe I have chosen for you is:   Black Rice with Broccoli & Almonds Makes 4 Servings  about 300 calories each serving. Ingredients: 1 cup black rice 1 pound broccoli, cut into small florets 3 cloves garlic, unpeeled 4 tablespoons olive oil 1 teaspoon coarse salt Freshly ground pepper 1 teaspoon Dijon mustard (or Brown Mustard) 2 tablespoons red-wine vinegar 1/3 cup sliced almonds, toasted 1 cup lightly packed fresh flat-leaf parsley leaves 2 scallions, thinly sliced Directions 1. In a heavy-bottomed medium pot, bring rice and 1 1/2 cups water to a boil. Reduce heat to maintain a simmer, cover, and cook until rice is tender and water is absorbed, about 25 - 35 minutes, depending on your stove top. Remove from heat; let stand 10 minutes. Transfer to a serving bowl. Let cool slightly. 2. Preheat oven to 425 degrees. On a rimmed baking sheet, toss broccoli and garlic with 2 tablespoons oil. Season with 1/4 teaspoon salt and pepper. Roast, stirring once, until tender, about 20 minutes. Remove and reserve garlic; transfer broccoli to bowl with rice. 3. Remove garlic from skins. Place in a small bowl; mash. Whisk in mustard, vinegar, remaining 2 tablespoons oil, and 1/4 teaspoon salt. Drizzle over salad. Add almonds, parsley, and scallions; toss. Season with remaining 1/4 teaspoon salt and pepper. Serve and Enjoy!

Hey Weight Loss Nation!   www.TheWeightLossNation.com I hope you are enjoying your summer! One of my favorite fruits that is peaking right now, are "raspberries." This high fiber, anti-oxidant rich fruit, kicks ass! Raspberries are in the Rosaceae family, which means they are related to roses. I had no idea the raspberry was related to roses!  The Raspberry's classified name is "Rubus idaeus"  In Greek mythology, Zeus enjoyed raspberries, which were "white" in color. Zeus's nursemaid was named "Ida."   According to legend, "Ida" was picking some raspberries for Zeus and she pricked her finger on a thorn. Her blood stained the white raspberries, turning them red. In honor of "Ida's" passion for the raspberries, Zeus kept the raspberries red and they have remained that way ever since. Americans most commonly recognize Raspberries in two different colors - Red and Black. Raspberries do come in other colors, such as purple and yellow, and come in almost 200 variations. The State of Washington leads the U.S. in Raspberry production, producing over 70 million tons annually. Humans have been using Raspberries for medicinal purposes over thousands of years. The leaves of the raspberry bush contain a property called "fragirine," which tone the female reproductive system. Drinking one to two cups a day of "raspberry tea," will help Menstrual flow and cramps by regulating the uterine muscles.  "Raspberry tea" also helps with bladder control in adults and children.  A cup of raspberry tea before or with dinner is a perfect time to help with bladder control. Having any liquids later in the evening will only trigger you bladder to empty. If you want to help a younger child control their bladder overnight, try to eliminate any fluids after 6:00pm. "Fragirine" also helps regulate the walls of the intestine. By regulating the intestinal wall, people with digestive issues will benefit from drinking "raspberry tea." Raspberries contain "anthocyanins," which is the pigment that gives plants their purple, blue and red color. Anthocyanins are part of my "Pac Man" family, which means it is search, fight and destroy anti-oxidant. Killing free radical cells and offering anti-inflammatory agents, Anthocyanins are a must in helping your immune system and YOU healthy! Raspberry's also contain "Polyphenols" which are "Flavinoids,"  even more anti-oxidants and anti-inflammatory agents for YOUR body! The potent Polyphenols will help your white blood cells "eat up" many types of cancer cells, which can slow down or even eliminate some tumors. Polyphenols have shown to have an effect on endometrial cancer cells as well as lung, esophageal, prostrate and colon cancer cells too! Raspberries are also high in FIBER! Fiber helps keep blood sugar stable. If you are a type 2 diabetic, you can reduce blood glucose levels, by eating a cup of raspberries 2-3 times a week. Raspberries also improve insulin levels in your blood. One of the best reasons of eating fiber, is that fiber keeps you "regular." Fiber helps relieve constipation.  "Fiber" has also been associated with lowering blood pressure and cholesterol levels.  So.....increase your fiber intake and reap the benefits of raspberries! Let's look at the Nutritional Value of Raspberries: Serving Size - 1 Cup of Raspberries 64c 1.5gms Protein 0.8gms Fat 15gms Carbs 8gms Fiber - That's the right figure! 5gms Sugar 1 Cup of Raspberries will yield 55% of your daily intake of  Vit C, 41% your daily intake of Maganese and 12% of your daily intake of Vit K. Eating 3 Cups a week of fresh Raspberries will help you attain the most benefits. The best way to eat raspberries? Wash them and eat them right out of your hand! If you aren't fond of that way, you can sweeten up Greek Yogurt. 1 Cup of Plain Greek Yogurt 1 Cup of fresh raspberries 1/4 cup of sliced almonds 1 tsp of raw, unfiltered local honey 1 tsp of real vanilla extract Mix all together and enjoy! You can also add raspberries to your salad or... even put them in your blender with 1/4 cup of olive oil and 1/4 cup of apple cider vinegar for an awesome salad dressing! Raspberries are known as "nature's candy," so go grab some and eat to your health!   Are you a member of Weight Loss Nation? Join me on my journey to a long-term healthy lifestyle! Our private FB is fun and motivating! Visit the website and join in the fun while losing weight with "real food," and moving your body doing things you love to do! www.TheWeightLossNation.com      

In this dense and technical episode with Dr Tommy Wood, we introduce Hormetea! Why Hormetea? We love polyphenols - those magical compounds from plant foods that lend them their bright colours and multiple health benefits. The greens and yellows in tea, the deep orange of turmeric, and purples of berries. Many of these compounds provide some of their benefits by activating the metabolic machinery associated with fasting and autophagy - a process known as hormesis. To get all these great compounds in one place, we went into the kitchen and cooked up a tea - Hormetea. In one serving, you’ll find the best-researched plant polyphenols in doses that have been clinically-proven to reduce inflammation and improve metabolic health, with a touch of pepper to increase bioavailability. We’re sure you’re going to love it! We will send the first 100 people that leave us a 5-star review on iTunes (video instructions) a 50g sample of Hormetea. Please send your US shipping address to support@nourishbalancethrive.com About the Hormetea ingredients: Polyphenols Seem to be synergistic (i.e. EGCG inhibits the enzymes that metabolise quercetin) Anthocyanins (and quercetin) from bilberry Improves glucose tolerance in obese patients (when given with prebiotics) Improves disease score in UC (including reduced calprotectin) Reduces oxidative DNA damage Improves vascular function Improves gait speed and agility in the elderly Reduce insulin and glucose responses to carbs Inhibits MMPs (MS) Matcha - green tea catechins May help reduce fat mass (but requires synergism with caffeine, and may be better in caffeine naive) Improves insulin sensitivity Improves cognitive function in those with cognitive decline (with L-theanine) Reduces carbohydrate absorption (like anthocyanins) Grape seed extract Improves blood pressure and inflammation and glycaemic control in IR Reduces oxLDL Turmeric 1-5% curcumin Increase bioavailability with pepper Likely to not reach high systemic levels - use Meriva BUT 1-2g of turmeric can reduce CRP Improved working memory when given with carb load Rest is good for the gut Indigestion Increased intestinal ALP and reduced permeability? Broccoli seeds Highest content of sulforaphane Activated by heat (~160F) Lots of epidemiological studies on cruciferous veggies and cancer and all-cause mortality (another) But make sure you’re iodine-replete! Activates Nrf2 and antioxidant defence BrSp extracts are neuroprotective in rats Improves insulin resistance in T2DM Improved behaviour in ASD Improves 8-OHdG, GGT, and ALT in those with fatty liver Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you’ll enjoy! Here’s the outline of this podcast with Tommy Wood, MD, PhD: [00:00:29] Icelandic Health Symposium. Tommy's talk from last year’s event. [00:02:25] This year’s event is called Who Wants to Live Forever. [00:02:41] Maryanne DeMasi was last year’s host, this year it’s Tommy! [00:02:55] Speakers: Ben Greenfield, Dr Bryan Walsh, Diana Rogers, Dr Dominic D’Agostino, Dr Doug McGuff, Dr Rangan Chatterjee, Dr Satchidananda Panda. [00:03:49] Speaker dinner. [00:03:58] Practitioner workshop. [00:04:59] Mountain biking in Iceland. [00:05:18] PHAT FIBRE, Wood, Thomas R., and Christopher Kelly. "Insulin, glucose and beta-hydroxybutyrate responses to a medium-chain triglyceride-based sports supplement: A pilot study." Journal of Insulin Resistance 2.1 (2017): 9. [00:06:46] PFv2 is more ketogenic (C8 oil). [00:07:01] Some glucose is required even in low-carb athletes. [00:07:37] Professor Kieran Clarke. [00:09:06] Testing nutritional supplements. [00:10:10] Professor Elizabeth Nance. [00:10:48] Hormetea. [00:11:14] Hormesis. [00:11:32] Plant polyphenols. [00:12:03] Rhonda Patrick, PhD. [00:13:28] Anthocyanins. [00:13:53] Root causes of MS talk. [00:16:02] Berries at the farmer's market. [00:16:53] Frozen berries can be found online. [00:17:19] Matcha green tea. [00:18:52] Grapeseed extract (not grapefruit seed extract). [00:20:38] Turmeric. [00:21:33] Meriva. [00:22:33] Broccoli sprouts. [00:24:03] Morning smoothie. [00:24:14] NRf2. [00:26:18] Hormesis in the metabolically deranged. [00:27:09] 8-hydroxy-2' -deoxyguanosine (8-OHdG). [00:28:12] Hormetea preparation instructions. [00:29:27] Video instructions for review. [00:31:57] Organic acids test (OAT). [00:32:24] Podcast: Bill Shaw, PhD. [00:33:35] Tommy's results: before and after. [00:33:46] Qualia (we have no financial affiliation). [00:35:21] PhD defence. [00:36:07] Acute stimulation then a come down. [00:38:23] MOA dopamine. [00:40:05] Professor Robert Sapolsky dopamine video. [00:42:05] Noradrenaline (because there ain’t no receptor for norepinephrine). [00:43:10] Serotonin. [00:44:28] Kyurinate and quinolinate. [00:44:56] 5-HTP [00:47:30] Book a free EPP Starter Session. [00:48:43] Model of encephalopathy of prematurity at the University of Washington. [00:53:53] Sign up for our Highlights email.

Michael Freemantle explores the pigments responsible for the rich colours of autumn foliage: ‘the last smiles of the year upon the tawny leaves’.

It’s Strawberry Season in Florida! Wild strawberries grow everywhere except for the highest polar latitudes. But you wouldn't want to eat EVERY variety of Strawberries. Often, they are really small and tasteless. Some aren't even red. So how did the strawberries you buy at the store or from roadside farm-stands get to be SOOOOO delicious? By ACCIDENT! The history of today’s strawberry goes back 4 generations, where it started on 2 different Continents - North America and South America. About 250 years ago, probably in a botanical garden in France the 2 varieites of Strawberries accidentally met and soon started producing a new type of strawberry on a third continent—Europe.  This happened way back in the 1500s, when explorers brought one of the grandparent strain of Strawberry back to France from Virginia.  This Virginia genotype got the Explorer’s attention because it had larger fruit and a deeper red color than the European strawberries of that time. As a bonus, it produced more berries. But it had to wait nearly 200 years for the other grandparent strain of Strawberry  to arrive from South America. In the early 1700s,  a French spy spotted this strawberry genotype in Chile while he was making maps of Spanish forts.  Plants of this Chilean genotype produced really BIG  berries—larger than the spy had ever seen—so he brought a bunch of them back to France. The problem was, the Chilean Strawberry didn't reproduce in France.  It wasn’t until horticulturists ACCIDENTALLY planted the Chilean Strawberry next to the Virginia genotype that the magic begun. Voila! they started producing baby plants.  What the farmers didn’t know was, all the plants from Chile were female plants and they needed pollen from other strawberry plants to produce fertile seeds. The Birds & The Bees Folks. It wasn't long before a new strawberry was born. The horticulturists named it Fragaria x ananassa. Nutrition Facts Strawberries mainly consist of  91% water  and 7.7% carbohydrates They contain only minor amounts of fat and protein.  One cup of whole strawberries (150 grams) contains less than 50 calories. Strawberries - Nutrition Facts   Amount Calories 32 Water 91 % Protein 0.7 g Carbs 7.7 g Sugar 4.9 g Fiber 2 g Fat 0.3 g Carbohydrates   Amount Carbohydrate 7.7 g Fiber 2 g Sugars 4.9 g Sucrose 0.5 g Glucose 2 g Fructose 2.4 g Lactose 0 g Maltose 0 g Galactose 0 g Starch 0.04 g   Strawberries have a glycemic index score of 40, which is relatively low This means that strawberries should not lead to big spikes in blood sugar levels, and are considered safe for diabetics. Fiber About 26% of the carb content of strawberries is in the form of fiber. 1 cup of strawberries provides 3 grams of fiber, both soluble and insoluble. Dietary fibers are important to feed the friendly bacteria in the gut and improve digestive health. They are also useful for weight loss, and can help prevent many diseases. Vitamins and Minerals Here are The most abundant vitamins and minerals in strawberries Vitamin C: Strawberries are an excellent source of vitamin C, an antioxidant that is important for the immune system and skin health Manganese: Frequently found in high amounts in whole grains, fruits and vegetables, this trace element is important for many processes in the body Folate (B9):One of the B-vitamins, important for normal tissue growth and cell function. Folate is particularly important for pregnant women and the elderly Potassium:A mineral that is involved in many essential body functions, such as regulating blood pressure To a lesser extent, strawberries also contain iron, copper, magnesium, phosphorus, vitamin B6, vitamin K and vitamin E. Pelargonidin is the major anthocyanin in strawberries, and causes their bright red color. Anthocyanins may have benefits for heart health. The consumption of berries has been associated with reduced risk of many chronic diseases due to their anti-oxidants. Strawberry consumption may improve heart health, lower blood sugar levels and help prevent cancer. Strawberry Allergy Strawberries are usually well tolerated, but some people may have a food allergy to Strawberries – especially Children! Strawberries contain a protein that may cross-react and cause symptoms in people who are sensitive to birch pollen or apples, known as pollen food allergy. Common symptoms include itching or tingling in the mouth, hives, headaches, swelling of lips, face, tongue and throat, or in severe cases…breathing problems. The allergy-causing protein is believed to be linked to the red antho-cyan-ins. There are Colorless, white strawberries available, that are usually well tolerated by allergic individuals   RECIPE of THE DAY Strawberry Avocado Salsa Serving Size : 1 Cup -  185 Calories Ingredients: 2 cups of Strawberries, chopped 1 cup of avocado, peeled and chopped 1/2 cup of cucumber, peeled and chopped 1 tablespoon raw organic honey juice of 1 lime 1 tablespoon jalapeno pepper, seeded, finely chopped 2 tablespoons of cilantro, slivered (optional for taste) salt to taste Directions: Combine the strawberries, cucumber, avocado, jalapeño pepper, lime, cilantro, honey and salt. Toss ingredients together Use your hands people! Serve with whole wheat pita chips or healthy tortilla chip Enjoy!    NEXT WEEK’s EPISODE I’m going to share with you ….. Great Substitutes for Chips that will satisfy Any Craving   Have you joined Weight Loss Nation’s  FB Group yet? What are you waiting for? We are  individuals who want to lose weight, eat REAL Food and KEEP the Weight OFF……while living a Healthy Lifestyle. So….join us! It’s a free group where other members and Weight Loss Nation Mentors keep you Motivated & Inspired to Keep the Weight Off! Go to Facebook.com  On the top of the page is the search bar. Type in  Weight Loss Nation. 3 Separate words. You’ll see items “pop up” from your search. Look for the Weight loss Nation  “Public Group” Join us and start living a healthy lifestyle now!

Iron levels and biochemistry have impacted my personal performance in a dramatic way. Recently I've been racing cyclocross, something for which I lack talent. For those of you who don't know cyclocross, it's a lot like short track mountain bike racing but most of the bikes look a road bike with drop handlebars. The start is really important, and the course has hundreds of corners and so the sport doesn't suit slow-twitch athletes like me. This year I’ve been enjoying some dramatic gains in my performance. These gains are nothing to do with training, in fact, I've been training less than ever before. The key to performance is health, and that's why I've got Dr. Tommy Wood on again today to talk about some of the biochemical tweaks I've been making and also the serious issue of iron overload (haemochromatosis). First let’s talk about anaemia. Some people think of anaemia as synonymous with iron deficiency, but iron deficiency is just one of many things that can cause anaemia. Diagnosing anaemic tendencies requires the consideration of the production, destruction and loss of red blood cells. Other nutrients such as zinc, B6, B12 and folate are as important as iron for the production of red blood cells. Sometimes we see results that show both iron overload and anaemia. Why is iron overload a problem? Most micronutrients cause little harm when consumed in excess. Vitamin C is a good example--consume too much and you'll simply pee it out. Excess iron is different in that there's no easy way to excrete it. The main way we lose iron is through bleeding, and for men and postmenopausal women this doesn't happen very often. Excess iron becomes bound to proteins and acts as a pro-oxidant, literally causing your tissues to rust. If left untreated, the excess iron can cause diabetes, cirrhosis of the liver and a host of other chronic diseases. The day after we recorded this interview four of my six follow-up appointments were with masters athletes with iron overload. Please don't guess, do the test! How should your diet change if you are diagnosed with iron overload? Research shows diet can have an impact of the absorption of iron. Things that block iron absorption: Calcium rich foods like dairy, leafy vegetables and sardines (whole with bone). Phytates from leafy vegetables and nuts. Tannins in red wine and coffee. Anthocyanins in any colour berry (the darker the colour of the berry the better). Things that increase iron absorption: Vitamin C. Added fructose, table sugar. Blood testing for iron levels is not that difficult to do. In fact, my team can do it for you. Iron overload can be ruled out as part of our O2 Boost programme. Place your order and I'll send you a PDF requisition form that you can print and take directly to LabCorp--no need for a visit to your doctor's office. The results will be back in just a couple of days and then I'll send you a written report and a link to my schedule that you can use to make an appointment for the included 30-minute call. Here’s the outline of this interview: [0:02] Introduction to today’s show with Dr. Tommy Wood. [0:18] An upcoming live event where Dr. Wood will be speaking. [2:06] Why would you even care about iron overload? [4:55] You can run your blood chemistry through Nourish Balance Thrive. [5:36] What is iron and why is it needed in human biology? [7:09] Ways you can tell if you have an iron deficiency. [8:54] Is there any evidence to show that athletes could be in danger of Anaemia? [11:14] Why is iron overload a concern and mutations in the HFE gene. [15:37] What blood markers should be watched to determine iron levels? [17:06] What can happen when there is too much iron (one example)? [21:29] How a good handle on your iron levels can be a major win for your life and competition. [22:06] What should be done if iron overload is discovered? [23:30] Bloodletting as a solution? Really? [30:25] How should a person who’s a victim of iron overload change their diet? [37:45] The importance of testing then trying various solutions, and testing again. [38:23] What is Lactoferrin and how does it relate to iron issues? [42:23] How can Lactoferrin be used as an anti-microbial? [43:03] How to get a blood test from the Nourish Balance Thrive team. RESOURCES MENTIONED IN THIS EPISODE Haemochromatosis O2 Boost Primal Docs Re-find Health Get your blood chemistry done by the Nourish Balance Thrive team Webinar with Tawnee Prazak Richard Nikoley’s article about iron 23andMe (salivary genetic test) MTHFR Support Medscape error: The second mutation involves a G→C substitution at nucleotide 197, leading to a histidine to aspartic acid substitution at amino acid position 63 (H63D). Iron Disorders Institute The Iron Chart Christopher Mentioned (PDF download) Blog Post: In Defense of Low Fat Diets Inositol Hexaphosphate Lactoferrin British Journal of Nutrition paper on Lactoferrin The Spritzlet App PEOPLE MENTIONED IN THIS EPISODE Chris Armstrong Richard Nikoley Dr. Jaime Busch Jimmy Moore Denise Minger Vinnie Tortorich

Shirley quickly summarizes the New Resource, Anthocyanins in Health and Disease. For the full written review see the New Resources collection.

Pigments from plants are different colours depending on the chemical environment they are in.