Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 Prep Time: 5 minutes Cook Time: 10 minutes
Total Time: 15 minutes superfast
Lemon herb Option
1 tablespoon fresh snipped dill
1 tablespoon fresh minced parsley
1 tablespoon fresh lemon juice
1 teaspoon grated lemon zest
1 clove garlic, minced
2 teaspoons extra virgin olive oil
% teaspoon black pepper (3 good cranks of the pepper grinder)
Preheat the oven to 450 degrees. Combine the dill, parsley, lemon juice and zest, and garlic. Place the salmon fillets on a baking sheet greased for 2 seconds with cooking spray. Sprinkle the fillets evenly with the oil and pepper. |
| Top with the lemon herb mixture. Bake 10 minutes or until the salmon flakes easily with a fork. Serve immediately.
Prep Time: 5 minutes Total Time: 15 minutes
Cook Time: 10 minutes superfast
Cucumber Yogurt Option
2 teaspoons extra virgin olive oil
% teaspoon garlic salt
% teaspoon black pepper (3 good cranks of the pepper grinder) x/i cup plain nonfat yogurt
1 small clove garlic, minced
% cup grated cucumber
Preheat the oven to 450 degrees. Place the salmon fillets on a baking sheet greased for 2 seconds with cooking spray. Sprinkle the fillets evenly with the oil, salt, and pepper. |
| VEGETARIAN, SUPERFAST
Tofu herb Dressing
Excellent with baby greens, as an enhancementfor raw broccoli, cauliflower, carrots, bell peppers, tomatoes, or served with grilledfish or turkey. |
Jack Challem
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 Note: Chamomile is related to ragweed, and some people with ragweed allergies may be sensitive to the herb.
Lifestyle Recommendations
How can you counter the stresses of modern life? In a few words, take more deep breaths and slow down. Anxiety often develops as a form of nervousness related to having too much to do and not having enough time. Follow my advice in chapter 7 to create more time and add balance in your life. As so many other authors have advised over the years, ignore the small, inconsequential stuff.
• Give yourself enough time for work and home duties. |
David W. Grotto, RD, LDN
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 Coriander is considered both an herb and a spice since both its leaves and its seeds are used as a seasoning condiment. Fresh coriander leaves, more commonly known as cilantro, resemble Italian flat-leaf parsley, a close family member. The seeds have a flavor that is similar to citrus peel and sage. Ground coriander is a major ingredient in curry powder, certain Belgian-style beers, and other aromatic dishes. Coriander is often used commercially as an ingredient to make medications more palatable. |
Jack Challem
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| Note: Be cautious using valerian with any other sedative herb (such as kava), with melatonin, or with tranquilizers (such as Valium) and sleeping pills. Check with a medical doctor or a naturopathic physician before combining any of these sedatives.
Chamomile. Chamomile (also known as German chamomile, Matricaria chamomilla, Matricaria recutita, and Chamomilla recutita) was used by ancient Egyptians, Greeks, and Romans to treat a variety of ills, including upset stomach and skin problems. It also has anxiety-reducing and mild sedative benefits. |
David W. Grotto, RD, LDN
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| Tips on Using Goji Berries
SELECTION AND STORAGE:
• Goji can be purchased at Chinese supermarkets and herb shops and health food stores.
• Goji berries are processed into a variety of other forms including juice, powdered, and dried.
• Store in a cool, dry place.
PREPARATION AND SERVING SUGGESTIONS:
• Goji berries can be eaten right off of the vine!
• Wash and then soak dried goji berries for fifteen minutes before eating.
• Dried goji berries can be eaten alone as a snack food or as a great addition to a trail mix.
• Throw a handful of berries into a smoothie. |
Tori Hudson, N.D.
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 The native peoples of North America, as well as the English and Pilgrims, were well aware of the healing properties of the leaves and bark as an astringent, nervine (an herb that affects the nerves and includes relaxants, tonics, and even stimulants), and sedative. It was often used for stomach and liver complaints, coughs, and female reproductive problems. Even the roots were eaten as a vegetable. The seeds were recommended as a coffee substitute in wartime and have a strong flavor similar to poppy seed oil. The therapeutic value of the seed oil is a more recent discovery. |
Jack Challem
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| American physicians that its higher-priced drugs are superior. The herb can also help to alleviate symptoms of premenstrual syndrome, including anxiety, depression, nervous tension, confusion, and crying.
Dosage: The chemical constituents of St. John's wort will vary between batches, so shop for a standardized product. (This will be identified and explained on the label.) For depression, take 300 mg three times daily. If this dosage fails to help after one month, try doubling it for several weeks. On rare occasions, St. John's wort may increase eye and skin sensitivity to sunlight. |
Mike Adams, the Health Ranger
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 If an herb killed 60,000 Americans, the FDA would be screaming about how we have to regulate all herbs to "protect the people!" If a virus killed 60,000 Americans, we'd call it one of the worst outbreaks since the 1918 bird flu outbreak.
But when a prescription drug kills 60,000 people, the FDA is all but silent. The CEO of a drug company warns us not to "overreact." The newspaper headlines dedicate their space to the Michael Jackson trial. The politicians argue about whether cell phones should be banned on the road. And, don't forget, the Superbowl is coming, too! |
Jack Challem
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| It's sweetened with the herb stevia, which has no calories.) All you have to do is mix a little into a glass of cold water. (See ordering information in the appendix.)
Guideline 6. Avoid Fast-Food and Chain Restaurants
Here s why: With few exceptions, these restaurants serve up everything that's bad for you: foods rich in refined carbohydrates, sugars, and the unhealthiest fats. These foods could be labeled "obesity in a bag" or "diabetes in a bag" because they contribute so much to the risk of obesity and diabetes. |
Byron J. Richards, CCN
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 The active component of this herb, parthenolide, is proven to work by lowering NF kappaB to reduce inflammation.728,729,730 The herb is highly effective at getting straight to the gene signal causing the problem.
These findings are spurring other research into parthenolide, including cancer prevention and treatment. Parthenolide can change the way human leukemia cells progress so that the cells are changed into normal monocytes instead of cancer. This is done by altering the NF kappaB gene signal. |
David W. Grotto, RD, LDN
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| Basil was called "the herb of Kings" by the ancient Greeks. It also has been found in Asia, Egypt, and around the Mediterranean. Some people believe that basil found growing around Christ's tomb was taken to Rome and dispersed throughout Europe. The leaf became popular in sixteenth-century England and was carried to North America by English explorers.
Basil (Ocimum)
LOOKING FOR LOVE?
Where Is Basil Grown?
Basil is grown commercially in Yugoslavia, India, Mexico, Italy, Israel, Morocco, and the United States. Within the United States, California is the main producer.
Why Eat Basil? |
Hyla Cass, M.D.
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 Here are the basics to keep in mind:
Choosing Supplements
As you navigate the vast supplement marketplace, you may find yourself wondering: Can I just buy the cheapest version of a nutrient or herb? Will I get what I pay for if I buy the pricier version? Why don't supplement bottles tell me what they're for—or any other information I can use to make a choice?
In terms of cost and quality, it really is "buyer beware." Many reputable, quality-conscious supplement makers strive to give you the best possible product at the lowest possible cost. |
Kevin Trudeau
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 Amazon herb Co. www.amazonherb.net (866) 519-7565 New Chapter www.new-chapter.com (800) 543-7279
Megafood Food Based Supplements www.organicpharmacy.org (800) 819-6742
Pure Synergy—The Synergy Company www.synergy-co.com (800) 723-0277
Vitamineral Green www.healthforce.com (760) 747-8822
21. Do not use antiperspirants or deodorants.
Body Crystals www.thecrystal.com (800) 829-7625
Natural Body www.bnaturalbodycare.com
22. Do not eat white processed sugar.
Rapunzel (Raw evaporated cane juice) www.rapunzel.com (800) 207-2814
Birch Bark Sweetener (Xylitol) www.ultimatelife. |
Jonny Bowden, Ph.D., C.N.S.
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 At that time, the plums are packed in barrels together with white crude sea salt and sometimes the herb perilla, which is high in iron, acts as a natural preservative, and imparts the pinkish color to the plums. The plums are covered by weights and are left to ferment. Though in modern times they may only ferment for a few days and nights, in the traditional methods they could be left to ferment for a full year. During fermentation—through the action of salt and the pressure of the weights—the plums begin to shrink even more, and whatever juice is left is drained out. |
| Do not use the herb licorice —or eat "real licorice" candy on a regular basis —if you have high blood pressure. It's also contraindicated for heart failure, kidney disease, liver cirrhosis, and cholestatic liver disorders.
De-glycyrrhizined licorice is frequently used in supplements for its anti-inflammatory and other beneficial properties. There is 2 to 9 percent glycyrrhizin in licorice root. The de-glycyrrhizined root extract has a maximum of 3 percent glycyrrhizin in it. |
| It's the second most prescribed herb in China, following ginseng.
Licorice Root Soothes the Throat and Lungs
The most common medical use for licorice is for supporting upper respiratory tract health. It's known for its soothing effect on inflamed mucous membranes. Licorice root, when mixed with water or used in cough drops, soothes mucous membranes like those found in the throat, lung, and bronchial tubes. (When I was a kid, my mom would give me Smith Brothers licorice cough drops at the first sign of a cough. |
| The clove herb keeps food fresh because the main active component of cloves is eugenol, which has long been known to help kill bacteria and viruses," says Gary Elmer, Ph.D., associate professor of medicinal chemistry at the University of Washington School of Pharmacy in Seattle. Interestingly, a recent study investigated the chemoprotective effect of a water solution of cloves on skin cancer and found that the clove solution had an anticarcinogenic effect. |
| Plenty of health benefits come from using the herb regularly, but for some special conditions—like Candida or inflammation—a health professional may suggest oil of oregano supplements.
WORTH KNOWING
In homeopathy, oregano is used to increase sexual excitability. It's also really, really good on pizza.
Parsley
If you've ever chewed on a sprig of parsley after a meal (and before kissing your date), you've experienced its ability to freshen the breath firsthand. What you might not know is that it has the same ability to "freshen" the whole system. |
Michael T. Murray, N.D.
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 It is the bulb, either fresh or dehydrated, that is used as a spice or medicinal herb.
Chemical composition
Garlic contains a volatile oil (0.1-0.36 percent) composed of sulfur-containing compounds: allicin, diallyl disulfide, diallyl trisulfide, and others. The garlic oil is obtained by steam distillation of the crushed fresh bulbs.1 These volatile compounds are generally considered to be responsible for most of the pharmacological properties of garlic. Other constituents of garlic include alliin (S-allyl-L-cysteine sulfoxide), S-methyl-L-cysteine sulfoxide, protein (16. |
Hyla Cass, M.D.
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| Other Antioxidants
A broad spectrum of antioxidants—vitamins C, E, mixed carotenes (found in colorful vegetables and fruit), proanthocyanidins (found in grape seed extract), curcumin (from the herb turmeric), and catechins (found in tea, particularly the green variety)—is useful to round out any diabetic's supplement program. The various antioxidants work together, like instruments in an orchestra; taking one or two isn't enough. For best results, take a combination of antioxidants. |
Michael T. Murray, N.D.
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| Because it is such a powerful herb, yohimbe can produce the same kind of side effects as yohimbine (see above). It is my opinion that yohimbe and yohimbine are best used under the supervision of a physician. In addition to the problem of side effects with the use of commercial yohimbe preparations, I am also very suspicious of the quality of yohimbe products that exist in health food stores. To my knowledge there are no commercial sources of yohimbe bark available in health food stores that actually state the level of yohimbine per dose. |
Hyla Cass, M.D.
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| Use a milk thistle extract (which is made from the plant's seed) that contains 80% silymarin, the herb's active ingredient.
Lots of water. Drink eight to ten glasses of water daily.
Vitamin FC a nutrient essential for blood clotting, is depleted by most chemo drugs. Talk with your oncologist about supplementing 500-1,000 meg per day to help prevent bruising and bleeding.
Omega-3 fatty acids (1,000-3,000 mg of combined EPA and DHA per day) may help chemo be more effective, while helping to prevent extreme loss of muscle mass known as cachexia.
Medicinal mushrooms. |
| Because the other aspects of the herb are valuable, too. They all work together, and they are all beneficial.
• Eat three servings a day of top-quality protein foods such as fish, poultry, lean meat (free range), eggs, soy, or combinations of beans, lentils, and grains.
• Avoid hydrogenated and partially hydrogenated fats, and reduce your intake of saturated fats from meat, dairy products, and junk food.
• Choose low-GI/GL complex carbohydrates such as whole grains, vegetables, and fruits, and avoid sugar and refined foods.
• Eat fish three times a week, or take fish oil supplements. |
| Dose: Take a supplement that contains 600 mg per day of boswellic acids, the herb's active constituent.
Ginger
Throughout history, ginger has been used to reduce inflammation and arthritis pain, soothe digestive upsets, and clear up chest congestion. Like Boswellia, ginger acts as a natural NSAID, with a broader enzyme-blocking action than anti-inflammatory drugs. Ginger also contains many antioxidant compounds. "In vitro" (test-tube) research and "in vivo" studies (using animals and people) find that consuming ginger most often successfully reduces inflammation and pain. |
| In one study, 250 men and women with low back, hip, or knee pain took a devil's claw extract containing 60 mg of total harpagoside (the herb's active ingredient). After taking the extract daily for eight weeks, between 50 and 70 percent noted some improvement in pain, with an average reduction in reported pain of 30 to 40 percent. Younger people tended to have more noticeable pain relief than older people. Only twenty-nine people (11.6 percent) reported adverse effects that could possibly be attributed to the medication, including digestive upset, nausea, vomiting, and allergic rash. |
KC Craichy
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 And God said, "See, I have given you every herb that yields seed which is on the face of all the earth, and every tree whose fruit yields seed; to you it shall be for food. Also, to every beast of the earth, to every bird of the air, and to everything that creeps on the earth, in which there is life, I have given every green herb for food"; and it was so. GENESIS 1:28-30
The earth is a living organism with built-in self-organizing and self-regulating systems. |
Jack Challem
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 This extract of the herb milk thistle (Silybum marianum) is a potent antioxidant and is widely used to enhance liver function. That's important because the liver works in tandem with the pancreas to regulate glucose levels. In a year-long study, 600 mg daily of silymarin reduced blood-sugar levels in seriously ill diabetic patients by 9.5 to 15 percent. The patients also benefited from lower levels of sugar in the urine, lower HbAlc levels, and lower insulin requirements. Other studies have found similar benefits. For prediabetes, we recommend 100 mg with meals two or three times daily. |
Jonny Bowden, Ph.D., C.N.S.
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| Sage probably got its reputation as a purifying herb because, along with its sisters in the mint family, it has antimicrobial and antiviral activities. Why? Because of its volatile oil. Oil of sage contains a compound called thujone, an effective agent against both salmonella and Candida. Sage also contains the phenolic acid rosmarinic acid, which is both an antioxidant and an anti-inflammatory. For this reason, sage has been found to be beneficial for fighting such inflammatory conditions as gingivitis and rheumatoid arthritis. |
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