For thousands of years, people have turned to tea's ability to calm and heal, and green tea’s health benefits exceed those of any other teas in your cabinet.

Benefits of Green Tea

Green tea, brewed from the unfermented dried leaves and buds of the Camellia sinensis plant, is packed with powerful healing nutrients and antioxidants that can potentially protect against cancer, heart disease, and Type 2 diabetes.

Some studies have indicated green tea can also help improve brain function and that green tea can aid in weight loss.

Antioxidants

The secret is in the leaves, which contain a powerful antioxidant compound called epigallocatechin gallate. EGCG minimizes free radicals, fights inflammation, lowers LDL cholesterol, and reduces your risk of a number of life-threatening diseases. It also has antiviral effects.

Ashley Ranaldi, ACE-certified health coach, explains: “Green tea has catechins—polyphenols (natural, plant-based substances)—full of antioxidants that scavenge the free radicals in our body. It promotes better heart health and can help decrease obesity because it has an oxidative effect on fat.”

Studies on Disease Prevention

• Diabetes

  Green tea has been shown to reduce blood sugar levels and lower the risk of developing Type 2 diabetes.

• Heart Health

  Research shows that green tea drinkers have a lower risk of developing cardiovascular disease.

• Cancer

  When it comes to preventing cancer, green tea may also help.

  Research has found that women who regularly drank more than three cups of green tea a day had a lower risk of both developing breast cancer and experiencing a recurrence of breast cancer.

  29 different studies found that green tea drinkers were less likely to develop colorectal cancer.

Green Tea Battles Flu

Green tea and tea extracts in supplement form protect against flu and other upper respiratory tract infections. That’s the conclusion of a study in the European Journal of Nutrition, which also supported gargling with the tea.

The authors wrote that recent pandemics involving influenza and coronaviruses “have substantially increased global interest in preventive measures against infectious diseases. Given the unpredictable nature of influenza virus, coronavirus, and other respiratory infection virus pandemics, measures aimed at reducing their impact are urgently needed.”

The study determined that higher volumes of green tea provided stronger preventive effects: three cups per day compared to one, for example.

Catechin-containing capsules produced similar effects.

OK, so you’ve used garlic countless times to ward off vampires. Who amongst us hasn’t?

But have you considered using this wonder bulb (Allium sativum, an offshoot of the onion genus) to keep your heart healthy too? When aged (for up to 20 months), the odorless extract from garlic known as aged garlic extract (AGE), has been clinically proven to ward off something far more threatening than the likes of Lestat or Dracula—heart disease.

The History of Garlic

Garlic as medicine has a long history.

• In Ancient Egypt

  Ancient Egyptian tombs dating back to 3700 B.C. contain drawings and carvings of garlic.

  Garlic as a remedy for heart disease, tumors, and headaches is documented in the Papyrus Ebers (an Egyptian herbal medicine guide from roughly 1550 B.C.).

• In Greek Antiquity

  Hippocrates (the guy responsible for the physician’s “First do no harm” Hippocratic oath) prescribed garlic back in the fourth century B.C. for parasites, poor digestion, respiratory problems, and fatigue.

• In The Middle East

  In the Middle and Far East, garlic has been used for centuries to treat bronchitis, liver disorders, colic, rheumatism, and fevers, to name just a few applications.

Modern Use of Garlic

• For Heart Health

  The National Library of Medicine, part of the National Institutes of Health (NIH), explains that garlic is widely used to treat atherosclerosis (hardening of the arteries), high cholesterol, coronary disease, and hypertension and there are hundreds of studies documenting garlic’s benefits.

  Other benefits include throttling thrombosis (blood clots), lowering blood lipids (cholesterol), and stimulating your immune system to battle disease.

• For Cancer

  Garlic extracts have been proven to prevent cancer in animals.

  • Colon Cancer

    Studies show that the more garlic people consume, the lower the risk they have of developing gastric and colon cancers.

    The Iowa Women’s Health Study, after reviewing the diets of 41,000 middle-aged women, concluded that those who regularly ate fruits, veggies, and garlic had an up to 35 percent lower risk of colon cancer.

  • Prostate Cancer

    In men, garlic seems to shrink an enlarged prostate.

• For Cold / Flu

  Studies show that people who took garlic for 12 weeks during cold season got fewer colds and those who did catch cold had shorter-lasting symptoms than those in the placebo group.

Aged Garlic Extract

Specifically, AGE contains S-allylcysteine, an active and stable component that allows for standardized dosing.

Some research shows that AGE doesn’t cause bleeding problems when taken with certain blood-thinning medicines, such as warfarin.

• Antioxidants

  When garlic is extracted for long periods of time, it produces antioxidants, such as allicin (which gives garlic its distinctive aroma), which help prevent oxidant damage and the hardening of your arteries.

  The chemical compounds in AGE also protect your DNA from damage caused by free radicals and exposure to ultraviolet (UV) rays. A buildup of free radicals is thought to contribute to heart disease, cancer, and Alzheimer’s disease.

• For Cognition / Aging

  The NIH notes that research indicates that AGE may also help combat the loss of brain function associated with aging by increasing cognitive functioning, such as memory.

• For Toxicity

  There are also indications that AGE can protect against the toxic effects of certain cancer treatments, liver toxicity caused by carbon tetrachloride (an industrial chemical), and acetaminophen.

The name says it all. The body must source essential fatty acids from foods, since it can’t manufacture them on its own.

Omega-3 fatty acids are important in all phases of life, beginning in the womb and continuing through childhood, adolescence, and adulthood. There are three types: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), both of which come from fish, and alpha-linolenic acid (ALA), which comes from flax, flaxseed oil, nuts, and dark green, leafy vegetables.

Omega-3 benefits

The many critical health-promoting functions of omega 3s include the following:

• Cardiovascular

  Modulates heart rate and blood pressure, improves the condition of blood vessels, and helps prevent cardiac arrhythmias.   

• Mental Health

  Improves attention-deficit hyperactivity disorder in children; modulates symptoms of depression and other disorders in adults.

• Cancer Prevention

  May reduce risk of breast, colon, and prostate cancers.

• Joint and Bone Health

  Potential reduction of risk of arthritis and osteoporosis.

• Autoimmune Conditions

  Contributes to lower risk of asthma, rheumatoid arthritis, and gastrointestinal conditions including colitis and Crohn’s disease.

Who needs to supplement?

Whole foods, especially fatty fish, are the best sources of omega 3. But those who don’t eat fish at least twice a week and anyone who is deficient in this critical nutrient may benefit from taking a supplement.  One clinical trial involving more than 25,000 subjects found that a supplement dose of 1 gram per day led to a 28 percent reduction in heart attack risk.

Benefits of omega-6 fatty acids

Omega-6 fatty acids, primarily linolenic acid found in vegetable oils, for years suffered a bad reputation until the American Heart Association released an advisory that turned it around. Instead of causing inflammation, omega-6 fats either reduce inflammation or have no effect.

“Omega-6 fats are not only safe, but they are also beneficial for the heart and circulation,” according to Dariush Mozaffarian, MD, coauthor of the advisory. Rather than cutting down on consumption of omega 6s, it’s enough to increase intake of omega 3s to balance the ratio of the two fats in the diet.

You could say humans have a long-standing and symbiotic relationship with yeasts. We’ve been using these fungi to raise breads, brew beer, and make wine and other alcoholic beverages for centuries. 

For dietary and nutritional considerations in these modern days, why not consider the yeast known as brewer’s yeast?

What is Brewer's Yeast?

Brewer's yeast is a live and active yeast used for making beer.

It starts off by growing on a medium of malted barley or another grain used in beer production.

• Is It Safe to Take?

  Brewer’s yeast is heat-killed before becoming a dietary supplement.

  Since its microorganisms have been deactivated through heat, they cannot create yeast overgrowth or yeast infections in the body.

• Is It Good to Eat?

  Some brewer’s yeast products are also de-bittered, so they’re more edible.

  Supplemental forms of brewer’s yeast typically do not undergo this process.

  What Does It Taste Like?

  Tasting somewhat like a tangy broth, and at times offering a beer-like aftertaste, brewer’s yeast is best described as bitter, cheesy, meaty, and occasionally fruity. 

• Brewer's Yeast as a Remedy

  In addition to its nutritional benefits, brewer’s yeast may aid in the treatment of eczema and infectious diarrhea.

Brewer's Yeast vs Nutritional Yeast

Perhaps you’ve heard of nutritional yeast?

A popular ingredient that adds a rich, umami flavor to foods (especially vegan), this yeast is not the same as brewer’s yeast.

• Flavor Profile

  Though both come from the same strain (Saccharomyces cerevisiae), brewer’s yeast offers a bigger punch than its milder, nuttier, and cheesier cousin.

• Production

  Aside from flavor, a key difference between the two is that nutritional yeast begins with the medium of beet or cane sugar molasses.

• Nutrition

  Both brewer’s yeast and nutritional yeast offer high amounts of:

  • B vitamins
  • Selenium
  • Potassium

  ...as well as trace amounts of magnesium.

  Both may help boost the immune system and improve cholesterol levels.

  • Chromium

    Brewer’s yeast offers naturally occurring chromium. Chromium is a beneficial nutrient for people with diabetes, since it can help lower blood sugar levels and improve insulin sensitivity.

  • Protein

    A good source of protein, 52 percent of brewer’s yeast’s weight is actually protein!

How Can You Use Brewer’s Yeast?

Chefs use brewer’s yeast to create umami-rich sauces for pasta dishes. Or they blend it into mayonnaise to slather on meats and fish. Brewer’s yeast can even be added to seasoning mixes!

Here are some other ways to add brewer’s yeast to your diet:

• In Smoothies

  Blend into smoothies for a nutrient boost.

• In Vinaigrettes

  Whisk into vinaigrettes (just make sure they’re already strong tasting).

  Try adding to one made with lemon juice, Dijon mustard, and oregano.

• As a Seasoning

  • Mix into popcorn for a savory snack.
  • Sprinkle a powdered or a flaked version over pizzas.

• In Baking

  Some lactating women consume cookies made with brewer’s yeast to improve their milk supply.

• For Your Dog

  Try sprinkling some brewer's yeast on dog food, to enhance flavor and add nutrition.

Choosing a Brewer's Yeast

You can find brewer’s yeast in health food stores in a powdered, capsule, or flaked form.

But when shopping for brewer’s yeast for yourself, be aware of the following.

• Avoid Unhealthy Choices

  Some items come sweetened or flavored. Read labels, as these varieties may not be as healthful as pure brewer’s yeast products.

• Watch Out for Gluten

  Keep in mind, too, that brewer’s yeast is NOT a gluten-free product, unless otherwise indicated on the label.

• Digestive Concerns

  Those with yeast sensitivities, gout, or Crohn’s disease should avoid brewer’s yeast. 

• With Medications

  Check with your healthcare provider before trying brewer’s yeast, as it can be contraindicated with certain medications.

• Existing Conditions

  Brewer’s yeast can also cause gas and migraines in those susceptible to these conditions.

Castor oil comes from extracting oil from the seeds of the Ricinus communis plant. This oil has long been praised for its ability to boost liver health.

The best way to use castor oil for the liver is through a castor oil pack. These packs support the detoxification and functioning of the liver—including opening the bile ducts so the liver can dump toxins, reduce inflammation, and improve digestion.

How to Use a DIY Castor Oil Pack

1. Choose a Castor Oil

   • Look for high-quality, hexane-free, cold-pressed castor oil.

2. Prepare the Pack

   • Apply enough castor oil to a wool or cotton flannel cloth until the cloth is saturated but not dripping.
   • Be sure the cloth is sized so it covers the liver.
     • The liver rests just underneath the ribcage on the abdomen’s right side above the belly button.

3. Apply the Pack

   1. Apply the saturated cloth directly to the skin over the liver area.
   2. Place a clean cotton towel over the top of the saturated cloth.
   3. Directly over the towel, place a hot water bottle or heating pad. This heat source:
      • helps the skin absorb the oil
      • soothes the liver and intestines
      • provides a sense of calmness and relaxation

   Castor oil stains, so wear old clothes over a pack.

4. Let It Work

   • Keep the pack on for one hour.
   • Try not to move about while doing a castor oil pack, so it can stay in place.
     • Use the time to relax: Listen to music, meditate, or just rest. 

5. After Usage

   • When done with a pack, leave the oil on your skin, or clean it off with a baking soda and water solution.
   • Store the wool or cotton flannel in a container in the fridge. Replace the flannel every four to six weeks.

6. Use Regularly

   • Castor oil packs work best when used consecutively and cyclically.
     • We recommend four nights on, three nights off.
     • Whenever you can do one, is better than not doing one at all.

Pre-Made Castor Oil Packs

• Less-mess castor oil packs are available. Some come with cotton inserts for the oil.
  • These packs go over the liver area and strap around the body.
  • They are easy to wear and allow you to move about, and can also be used when sleeping.

Precautions

Consult with your healthcare practitioner before incorporating castor oil packs into your wellness routine.

• Skin Irritation

  Some people may experience skin irritation when using castor oil. Perform a small skin patch test before using it for the first time.

• Pregnancy

  If you’re pregnant or breastfeeding, avoid castor oil packs.

Though it has a long history of traditional use for a wide variety of health conditions, apple cider vinegar has remained under the radar in scientific research.

That’s begun to change, and recent studies have explored its effectiveness for weight loss, skin conditions, blood-sugar control, and more.

History of Apple Cider Vinegar

Vinegar first appeared as a food source about 7,000 years ago in Babylonia. It was derived from dates and used as a preservative.

ACV was used extensively in ancient Greece. It was often mixed with honey and prescribed as a treatment for coughs and colds, among other maladies.

It also has a long history of medicinal use in Africa and in Traditional Chinese Medicine.

Benefits of Apple Cider Vinegar

• As an Antimicrobial

  Research has shown that ACV has strong antimicrobial properties.

  Tests support its effectiveness against:

  • Escherichia coli (E. coli)
  • Staphylococcus aureus bacteria (Staph infections)
  • Candida albicans fungi

  All three are major causes of infections in humans.

• For Eczema

  ACV has a cooling and toning effect on eczema.

  It works best diluted in water or green tea but should not be used on open cuts (it will burn).

  Try adding a half cup to a lukewarm bath and soaking in it.

• For Acid Reflux / Heartburn

  A spoonful of ACV can help ease acid reflux or heartburn.

  Don’t overdo it: ACV has a high acid profile, and can cause an stomach upset.

• For Hair Care

  You can tame frizzy hair with a rinse made from equal parts ACV and water.

  Rinse the hair with the mixture after shampooing.

Precautions

A typical daily dose is less than 2 tablespoons.

Check with your healthcare practitioner before adding it to your regimen.

• Potassium Deficiency

  Ingesting too much ACV may cause a reduction in potassium levels.

• Dental Health

  Because of its high acidity, ACV can also erode tooth enamel if overused.

• With Medications

  ACV might affect the work of certain medications, including insulin.

We’re all familiar with sweet, sour, salty, and bitter flavors. But did you know there’s a fifth one?

It’s umami and it adds a savory component to cooking, particularly Asian cuisine.

How can you add this unique flavor to food? One of the easiest and healthiest ways is with miso.

What is Miso?

Typically made from a fermented combination of soybeans in a base of salt and the starter culture koji (typically derived from rice), miso can be added anywhere a salty, savory, and satisfying flavor is desired.

With its thick, paste-like consistency similar to peanut butter, miso can be easily mixed into many dishes.

Origins of Miso

Miso is not a new culinary trend. Originating in Asia over a thousand years ago, it was brought to the West in the 1960s through the macrobiotic diet.

These days miso’s beloved throughout Asia for its unique flavor profile. In fact, the Japanese love it so much there are more than 1,500 manufacturing plants in Japan alone!

Benefits of Miso

• Digestion

  Miso can help with digestion, since it’s a fermented food. Some brands even contain beneficial bacteria.

  Research has found that the probiotics present in miso can help lessen symptoms from digestive issues like inflammatory bowel disease.

• Diabetes

  Other studies find that consuming fermented soy products like miso can delay the onset and progression of Type 2 diabetes.

• Other Diseases

  Research even indicates that consuming miso every day may help lower risks of heart disease and stomach cancer.

  The benefits don’t stop there. Miso has been associated with reducing cancer cell growth and the ability to lower cholesterol levels.

• Nutrition

  One ounce of miso offers 12 percent of the recommended dietary intake (RDI) of manganese, 10 percent of vitamin K, and 5 percent of zinc.

  Miso offers some protein and fiber, as well as other nutrients, like:

  • copper
  • phosphorus
  • vitamin B2
  • vitamin K

• Fermentation

  Because miso is a fermented food, its nutrients are more easily available to the body.

  Keep in mind that nutritional benefits vary depending on fermentation times and ingredients used.

• Sodium Warning

  Miso is high in sodium, so if you’re watching your salt intake you may want to use small amounts.

  Research shows that miso does not seem to affect the cardiovascular system the way other high-sodium foods can.

Types of Miso

Brands offer their own flavor profiles due to the amounts of soybeans, salt, and other ingredients used.

Here’s a basic breakdown of what you may find when shopping for miso.

• Red Miso

  With its long fermentation time, this variety is darker in color. Hues range from red to brown. Red miso is stronger in flavor and tastes saltier than other varieties.

• White Miso

  A traditional choice, this is generally the least salty of the misos. A shorter fermentation time creates a mellow, mild, and sweet flavor.

• Yellow Miso

  Stronger in flavor than white miso, the yellow variety is still mild tasting with earthy undertones. Yellow miso is a commonly purchased type.

• Chickpea Miso

  While not a traditional offering, chickpea miso is a good choice if you wish to avoid soy. It tastes similar to white miso.

How to Use Miso

Many know pungent miso for its starring role in miso soup, but it can be used for so much more.

Miso adds depth to:

• roasted vegetables
• broths and soups
• noodles (ramen, soba, etc.)
• sauces and spreads
• glazes
• marinades
• dressings
• grain bowls
• Asian dishes
• vegan cheese

Use lighter miso varieties for:

• sauces
• spreads
• soups

Misos that are darker in color work better in:

• grilled foods
• noodle dishes
• veggie burgers
• stir-fries

Since miso is a salty ingredient, recipes typically call for small amounts of it such as a few tablespoons.

Cooking with Miso

Since miso can have a beneficial probiotic content, add it to a dish once cooking is complete.

This applies to miso soup, too: stir miso into the soup when it’s no longer boiling and has been taken off heat.

Ideas and Inspiration

• Make Miso Butter

  Blend miso into butter to top your favorite protein or roasted vegetable dish.

• Use to Glaze Fish

  Miso’s savory quality pairs particularly well with salmon.

• Mix Into Cookies

  Take peanut butter cookies up a notch with the addition of a tablespoon or so of miso.

• As a Salt Replacement

  In a pinch, miso can be used as a replacement for soy sauce or salt.

• In Salad Dressing

  For an easy miso-based salad dressing, whisk together white or yellow miso with:

  • rice vinegar
  • chopped ginger
  • chopped garlic
  • honey
  • olive oil
  • toasted sesame oil

Shopping For Miso

• Avoid GMOs

  If you want to avoid GMOs, shop for certified organic varieties. Or purchase miso that’s been made without genetically modified soybeans.

  Almost all soy crops in the United States are genetically modified. The misos coming from Japan or Korea are less likely to be derived from genetically modified organisms.

• Where to Find It

  Find miso in the refrigerated section of Asian markets and many large grocery stores. Miso comes packaged in tubes, bags, glass jars, and plastic containers.

• Fermentation

  Look for brands that have fermented their ingredients at least 180 days.

  Keep in mind that unrefrigerated varieties won’t offer the same beneficial probiotics found in chilled versions.

• Storage

  When you get miso home, store it in the fridge where it will keep for months.

Precautions

Individuals with a soy allergy should avoid soy-derived miso.