The study is published in the “International Journal of Food Safety, Nutrition and Public Health.” It highlights fruit, vegetables, whole-grain foods such as muesli and porridge, and the entire bean family as foods rich in dietary fiber. And foods we should all strive to get more of in our daily diets. (Not surprisingly, these are also the healthiest foods to eat, period.)

Dietary fiber is sometimes referred to as “roughage.” It means the non-digestible parts of the fruit and vegetables. Soluble fiber is readily broken down or fermented in the colon. Insoluble fiber absorbs water as it passes through the digestive system, providing bulk for the intestinal muscles to work against and making digestion slow and healthy.

Research has shown that modern food habits have led to an increase in obesity, heart diseases, and type 2 diabetes. This is a common refrain in Doctors Health Press. Western eating habits are even flowing into developing nations, where processed foods high in sugars and saturated fat, beef, and dairy products are replacing more traditional options that are naturally high in fiber.

A loss of dietary fiber is a major risk factor for health problems — but one of the simplest to solve. It is not hard to choose foods wisely, particularly when grocery stores have so much available to us.

Fiber has a vast array of actions in the body. Among them are lowering cholesterol, moderating blood glucose levels, keeping your gastrointestinal tract healthy, boosting your immune system, and ensuring calcium is properly absorbed and used. Getting more fiber could single-handedly protect you from heart disease, colon cancer, diabetes, weight gain, and many more serious health concerns.

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may irritate the gallbladder (as well as being high in cholesterol).

2. Eat foods high in B-vitamins and iron, such as whole grains, dark leafy greens and sea vegetables.

3. Eat antioxidant foods, including fruits (such as blueberries, cherries, and tomatoes), and vegetables (such as squash and bell peppers).

4. Avoid refined foods, such as white breads, pastas, and sugar.

5. Eat fewer red meats and eat more lean meats, cold water fish, tofu or beans for protein.

6. Eat more fiber. Consider fiber supplements, such as flaxmeal (one tsp. one to three times per day). Combine one heaping tsp. of flaxmeal in eight ounces of apple juice for a drink high in fiber and pectin.

7. Use healthy cooking oils, such as olive oil or vegetable oil.

8. Reduce or eliminate trans fatty acids, found in commercially baked goods such as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.

9. Avoid alcohol, and tobacco. Some evidence suggests that people who drink caffeinated coffee have a lower risk of gallstones, though study results are mixed. Talk to your doctor before increasing your caffeine intake, as caffeine can affect several conditions and interact with medications.

10. If possible, exercise lightly five days a week.

Source for Story:

doctorshealthpress@lombardipublishing.com

The trick for you is to make sure you have enough antioxidants in your body to hunt down free radicals before they can accumulate and cause damage.

Now — back to citrus fruit and its neuroprotective effects in the brain. Oxidative stress is associated with many diseases, including brain degenerative disorders. Researchers have discovered that one particular group of antioxidants called “flavonoids” are particularly good at protecting the brain from oxidative stress. And citrus flavonoids, which exert little adverse effect and have low or no cytotoxicity to healthy, normal cells, can actually cross the blood-brain barrier, making them all the more effective.

To add some citrus fruits to your diet and to get some brain protection, try eating these three fruits every week:

1. Oranges. One orange nets you about 100% of the daily value for vitamin C. Vitamin C is the main water-soluble antioxidant in your body, disarming free radicals, and preventing damage in the watery liquid both inside and outside your cells.

2. Limes. Limes contain special flavonoids called “flavonol glycosides.” Not only are these flavonoids powerful antioxidants that help stop free radical damage, but they also potentially have the power to stop cancer cells from dividing and spreading.

3. Grapefruit. Not only are grapefruits high in free-radical- scavenging vitamin C, but they also contain a healthy dose of lycopene. Among all the dietary carotenoids, lycopene has the greatest capacity to help fight oxygen free radicals in your brain cells and elsewhere.

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doctorshealthpress@lombardipublishing.com

• Vitamin A: A powerful antioxidant, important in the prevention of cancer and immune function; reduces the risk of heart attack, stroke, and macular degeneration; a deficiency is uncommon. A diet rich in fruits and vegetables containing carotenoids, including beta-carotene or pro-vitamin A, and organ meats, milk, oysters, and mackerel is recommended.
• Vitamin B1 (thiamin): Essential for carbohydrate digestion, a healthy nervous system, strong muscles, and proper functioning of the heart; a deficiency occurs alongside other B-vitamins, with poor intake of dairy products, meat and cereals; deficiency symptoms include weight loss, apathy, weakness, confusion, and loss of appetite.
• Vitamin B2 (riboflavin): Important in the synthesis of amino acid and fatty acids, as well as tissue repair; deficiency occurs with other B-vitamins; symptoms of deficiency include sore mouth and tongue or cracked lips, irritability, moodiness, depression and nervousness.
• Vitamin B6: Critical for metabolizing amino acids and essential fatty acids, and for the formation of neurotransmitters in the brain; deficiency occurs with other B-vitamins, especially in those with dementia, stroke, or rheumatoid arthritis, as well as anyone living in a nursing home; symptoms of deficiency include nervousness, insomnia, dizziness, confusion, depression, and irritability. Good food sources include banana, leafy greens, beef, chicken, fish, and avocado.
• Folate: Plays a role in reducing the risk of heart attacks and stroke; deficiency is often seen with poor nutrition, alcoholism, or certain medications; deficiency symptoms include depression and anemia. Dietary sources of folate include leafy greens, orange juice, liver, legumes, and brewer’s yeast.
• Vitamin B12: Important in the efficient use of fats, carbohydrates and protein; helps maintain a normal nervous system; helps body form and make red blood cells; also breaks down homocysteine (thus lowering the risk of heart disease); deficiency can be due to impaired absorption (which occurs in 15% of the elderly), a “Helicobacter pylori” infection in the stomach, gastric resection, or long- term use of acid suppression treatment (e.g. proton-pump inhibitors); symptoms of deficiency include anemia, numbness in the extremities, difficulty walking, mental confusion, and even dementia.
• Vitamin C: Functions as an antioxidant; important in recycling vitamin E; major role in collagen formation; lowered intake of this vitamin is associated with memory loss, lung disease, senile cataracts, cancer, and hardening of the arteries; deficiency is more common in nursing homes; deficiency readily responds to increased intake of fruits, fruit juice and vegetables or to vitamin supplements.
• Vitamin D: Produced by sun exposure; dietary sources include fortified dairy products, fatty fishes, and shrimp; deficiency symptoms include muscle weakness, functional impairment, and increase in fractures and falls.

Source for Story:

doctorshealthpress@lombardipublishing.com

and destroy them. The reason why they are able to kill cancer cells specifically—while leaving normal cells unharmed—is because they’re able to discern the presence of an enzyme called CYP1B1 (pronounced “sip one bee one”), which is an intrinsic component of cancer cells, but absent in normal cells.

When Salvestrols come into contact with the CYP1B1 inside human cancer cells, they become “activated”—and cause the cancer cells to stop growing or die. The anti-cancer effect that this activation process brings about is not caused directly by the plant chemicals themselves, but by their metabolites which the Salvestrols generate in the human cancer cells.

How Salvestrols Were Discovered

Two scientists in the UK—Gerry Potter (Professor of Medicinal Chemistry) and Dan Burke (Emeritus Professor of Pharmaceutical Metabolism and former head of the School of Pharmacy)—were in the process of developing synthetic pharmaceutical compounds that kill cancer cells without harming normal cells…when they discovered that there already existed similarly structured compounds naturally present in certain plants and fruits.

Professor Potter surmised that this could help explain why certain fruits and vegetables exhibit anti-cancer activity. He coined the term “Salvestrols” to describe plant chemicals that are activated by CYP1B1 to kill cancer cells.

A “Trojan Horse” Inside Cancer Cells

Potter and Burke compare CYP1B1 to a Trojan Horse inside the cancer cells. When Salvestrols are eaten, they infiltrate the unsuspecting cancer cells (which they’re able to seek out because of their CYP1B1 enzymes)…and unleash a stream of chemical agents that are deadly to the cancer cells.

In other words, just like the legendary Trojan horse that the Greeks used to enter Troy, the body seems to have provided cancer cells with CYP1B1 enzymes, which are the seeds of their own destruction.

The two professors also discovered that foods that should have been rich in Salvestrols actually showed low concentrations, or had no Salvestrols at all. It was then that they realized that modern agricultural (and horticultural) methods…food production…and food processing were removing Salvestrols from those foods.

Fungicides, for example, which are sprayed on produce to make it look attractive to consumers, deplete the Salvestrol content in the produce. Modern food processing also depletes salvestrols, as evidenced by the fact that salvestrol content is always higher in unprocessed whole foods. Sulphur sprayed on green leafy vegetables also destroys the vegetables’ high salvestrol content.

Kill Cancer Cells in 30 Minutes?

When taken daily, salvestrols can kill clusters of cancer cells at a time…prevent cancer cells from turning into full-blown, aggressive cancer…and treat pre-cancerous cells containing the CYP1B1 enzymes.

Salvestrols act quickly, and their acute action often occurs within half an hour, and lasts approximately 3 to 10 hours.

Salvestrols in Organic Fruits, Vegetables and Herbs

Salvestrol levels have been shown to be 30% higher in organic vegetables and fruits—compared to their non-organic counterparts. So whenever possible, choose organic.

Natural Fruit Sources for Salvestrols: (Organic)

• Apples

• Grapes (including organic wine)

• Blackcurrants

• Blueberries

• Cranberries

• Oranges

• Strawberries

• Tangerines

Natural Vegetable Sources for Salvestrols: (Organic)

• Avocados

• Bell peppers

• Broccoli

• Brussel sprouts

• Cabbage

• Cauliflower

• Chinese leaf

• Olives (including stone-ground, cold-pressed olive oil)

Herbal Sources for Salvestrols: (Organic)

• Artichoke

• Basil

• Parsley

• Dandelion

• Milk thistle

• Mint

• Parsley

• Rosemary

• Sage

• Scutellaria

• Thyme

Should You Take Salvestrols in Supplement Form? Not So Fast.

According to our research, we found no evidence to suggest that salvestrols taken in supplement form have any positive effect on killing cancer cells, or preventing cancer from spreading. Because salvestrols are easily destroyed by processing, it is doubtful that any salvestrols in highly processed supplements would be in concentrations high enough to produce the anti-cancer effects that consuming organic, high-salvestrol content foods could.

Source for Story:

http://undergroundhealthreporter.com/salvestrols-a-natural-anti-cancer-chemicals-found-in-every-day-fruits

In one clinical trial performed at the University of Indonesia, researchers tested Echinacea’s performance in treating a difficult and pervasive illness: upper respiratory tract infections in patients suffering from chronic-obstructive pulmonary disease (COPD).

The study was designed to determine whether Echinacea, along with micronutrients, could alleviate COPD caused by acute respiratory infection. One hundred and eight COPD patients were given a prescription medication for seven days, along with one tablet per day of Echinacea, or the herb combined with zinc, selenium and vitamin C. One group of patients acted as placebo.

The research team found that Echinacea, supplemented with the three vitamins resulted in significantly less severe and shorter symptoms following respiratory infections compared with Echinacea alone or placebo. The researchers concluded that there was a significant synergistic effect of Echinacea and micronutrients together in alleviating upper respiratory tract infections.

If you use Echinacea this winter, try taking some zinc, selenium and vitamin C at the same time. The four together should make an excellent alternative remedy to clear lung and chest infections. Just remember to read the safety information and instructions that come with your supplements

Source for Story:

doctorshealthpress@lombardipublishing.com

are not diseases, they often lead to preventable diseases like heart disease, diabetes and cancer.

The good news is that there are fundamental reasons why people gain weight, keep it on and gain enough weight to be obese. Once you recognize the reasons for your weight problem — the thoughts, actions and behaviors that lead to bad habits — you can change. With change comes a wonderful emergence of weight loss, less pain, more range of motion and more vibrant health.

You can classify most poor lifestyle characteristics into six fixable categories:

1. Health Is Not A Priority

Compare your concern with your weight to your devotion to brushing your teeth. Most of us brush every day as a matter of habit because we’ve made it a priority to have and maintain good oral hygiene. And you almost never let yourself become so busy that you skip brushing.

Do you give the same priority to your muscles, bones and organs? Why not get in the habit of doing things daily that provide them with good physical health, too?

Simple Solutions: Think of a healthy body in the same way you think of healthy teeth. Find simple things to do each day that incorporate wellness like walking, cleaning, dancing, cranking out 100 pushups or crunches per day. Be proactive, think about each day and what progress you can make toward your weight-loss goals, like walking to the store or taking the stairs at work. In any case, setting a time each day to do something for your health and fitness can help make wellness a sustainable habit.

2. Work Rules Your Life And Waistline

Whether you are a busy business executive, bus driver or a full-time mother, you probably tell yourself that you don’t have time to eat healthfully or to work out regularly. So much to do, so little time. Work, family, other commitments: There’s just no time for exercise or taking the time to eat right.

Simple Solutions: Create small workouts in the margins of your day. Walking is a great activity because it boosts metabolism, strengthens legs and keeps hip flexors supple. A 20-minute walk can burn 100 calories. To increase all of these good things, make it a brisk walk and be sure to swing your arms. No time to walk? Engage in vigorous housework, which can burn hundreds of calories a day.

3. The Home Office Junk Food Nightmare

Working from home may sound ideal for fitness and weight loss. But if you have a pantry full of goodies, it can become a weight-control nightmare. Temptation surrounds you. Doritos in the cabinet, cookies in a jar on the counter, ice cream lurking in the freezer. Who wants salad when donuts beckon? Working from home requires discipline, especially when it comes to snacking.

Simple Solutions: If you work from home, keep fresh fruits, nuts, veggies and whole grains on hand. Also, be sure to eat three to six times per day on a regular schedule. Don’t skip meals and graze all day. And if you get bored or are burned out from the daily grind, get up and move around, take a walk, get out of the house. Chances are, if you stay cooped up indoors, you will eat for stress relief.

4. Eating To Combat Emotional Issues

At times, you can’t help but hate the world, your job, your car, your kids, your friends, your spouse, etc. You love them all, except on the days when you’ve had enough. Why not have another Oreo to feel better? You gobble one down, but then you feel bad for snacking. This leads you to eat more to compensate and bring on additional feel-good emotions. This support, however, lasts only a short while until you’re in a nasty cycle of binging.

Simple Solutions: If you have a real problem dealing with your emotions and if you have turned to food for relief, you may need to seek help from a counselor. But if your emotional eating is only episodic, the solution is to reframe your mind and disqualify food as an answer for emotional turmoil. Eating does not solve emotional problems. Rather than eating, think about the issues that face you and list the possible solutions. It’s better to really resolve these issues and move on, than to punish yourself with weight gain.

5. No Waiting Means Extra Weight

We Americans are completely spoiled by having all of our consumer desires available on demand. We want what we want and we want it here practically before we even ask for it. So we have drive-thru and delivery meals, cable and Internet television, shopping and data available at our fingertips 24/7. No effort, no waiting time necessary, just instant gratification. But this type of instant gratification makes you fat. Case in point: Every time you drive to the mall and spend time looking to score the parking space closest to the door, you eliminate walking that can burn off calories.

Simple Solutions: Park far from the mall doors and walk for exercise at no charge. Forget the TV remote control and get off the couch each time you want to change the channel. Take the stairs instead of the escalator or elevator whenever possible. Before you automatically stuff a treat in your mouth, think about what you want to eat and even if you need to eat. You may decide you really don’t want anything.

6. The Weight Is In Your Genes

We each have a different genetic makeup that dictates what kind of body we possess. While exercise can help you become healthier, you still might carry more body mass than some people who never work out. But remember that a trim body is not always an indicator of good health. Skinny people still get heart disease and diabetes. And if genetics has placed an unfair disadvantage your way, compensate for it, don’t give in to it.

Simple Solutions: Genetic weight is a sensitive subject. Some researchers believe it is not genetics but a home environment that makes an entire family prone to gaining weight. In other words, when kids eat the same unhealthy stuff as their parents, they end up weighing as much as their parents. In the end, it is up to all family members to change their diets and exercise. The combined dynamic duo of better food and activity can make you look and feel more incredible than you ever imagined possible. Genetics can put you at risk for being overweight. But your lifestyle choices actualize that risk or prevent it from becoming your fate.

If there truly is a secret about becoming healthy and fit, it’s found in the mindset that requires making your health a top priority. You can hire someone to cook for you. You can hire someone to take care of your kids. You can even hire someone to drive you to work. But you cannot hire someone to make you healthy. They can guide you and show you the way, but you have to be the one who that works toward that goal.

By changing the choices you make, you can prevent the lifestyle habits that lead to weight gain and which can result in obesity and preventable disease and premature death. In short, being obese is as much of a choice as is being in good health. Which choice are you ready to make?

Source for Story:

http://www.easyhealthoptions.com/alternative-medicine/fix-the-six-reasons-youre-too-heavy/

Immune Health, Probiotics and Mood

Your immune system is an important part of digestive health: It is comprised of cells, proteins, tissues and organs that all work together to defend the body against bacteria, toxins, infections and diseases. Gastrointestinal immune cells are a vital part of the lymphoid branch of immunity, which secretes lymphocyte cells to attack harmful invaders. These gut-lymph tissues include specialized areas called Peyer’s Patches and other gut immune cells, which all work to identify and kill pathogens, toxins or other health-robbing substances we may have ingested into our system via the gastrointestinal (GI), or digestive, tract.

In addition to specialized immune cells, your GI tract is also home to numerous species of probiotics or good bacteria, which help prevent the overgrowth of harmful bacteria, yeasts and parasites. Good bacteria are also critical for overall immunity. They have been shown to enhance the function of Natural Killer immune cells. Probiotics also form a barrier on the intestinal wall, serving as a powerful line of defense to prevent pathogens from being absorbed.

The many strains and species of probiotics or good bacteria in our digestive tract are vital to our health for a number of reasons. They assist in digestion, manufacture vitamins and protect against the overgrowth of disease-causing organisms. Recent research also suggests that each person’s internal ecosystem of friendly bacteria is unique, and can influence our neurology and mental states, including the development of our brains during infancy. Bacteria colonize the gut in the days following birth during a sensitive period of brain development. Studies show that microflora in the gut can influence behavior throughout our lives by inducing changes in the expression of certain genes that control brain and neurological function. Pre-clinical studies have likewise shown that higher levels of beneficial bacteria in the gut can reduce anxiety, depression and neurotic behavior, and even combat the effects of stress.

The Gut-Neuroendocrine System Connections

The neuroendocrine system (the hormonal and nervous systems that work closely together) also plays an important role in digestive and overall health. Your gastrointestinal system is the most abundant source of regulatory neurotransmitters and neuropeptides outside the brain. An example: Serotonin, one of the brain’s chemicals that influences mood, actually has its highest concentrations in the gut. Scientists and researchers are currently studying the numerous links between our nervous system, hormones and immune system. The gastrointestinal system serves as rich ground for observing these connections.

One interesting link is the improvement that many digestive-supporting herbs and supplements effect on brain and neurological function, hormone balance, immune health and more.

Natural Remedies

Supplements are especially important for digestive health. They can offer significant and relatively fast-acting support for components of your digestion that are not functioning optimally.

Here’s a list of key nutrients for digestive and overall health:

• Probiotics and prebiotics: These are two of the most important supplements you can take to help restore healthy digestion. Probiotics provide live strains of friendly bacteria that are crucial for digestive and overall health. Prebiotics ensure that your friendly flora enjoy a nourishing environment in which they can thrive.

• Zinc: An important nutrient for digestive health which also plays critical roles in hormone regulation, immune health and neurological function.

• Chinese cardamom: Offers numerous benefits for digestion, increases antioxidant levels and boosts immunity. Also helps to combat unhealthy cellular growth and balance hormones with the compound Indole-3 Carbinol.

• Cinnamon: Soothes digestive discomfort, improves digestive capacity, boosts immunity and balances blood sugar.

• Ginger root: Improves digestion, reduces inflammation, purifies the GI tract, increases antioxidant levels and boosts immunity.

• Fish oil: Reduces inflammation and heals GI tract lining, improves nutrient absorption, balances hormones, improves neurological function and boosts immunity.

• Proteolytic enzymes: Increase digestive capacity and nutrient absorption, boost immunity and increase vital energy.

Additional Tips for Improving Digestive Health and Well-Being
There are many factors that influence the health of our digestive system. Some of the most common causes of digestive discomfort include poor diet, late meals, rushed eating, food allergies and, most of all, stress. Simply taking the time to slow down and eat healthy foods in a mindful way can greatly improve digestive health and relieve tension.

To improve overall digestion for optimal health:

• Include an abundance of fiber in your diet from fresh fruits, vegetables and whole, unprocessed grains.
• Avoid processed foods, commercial meats and trans-fats (unhealthy fats).
• Have your doctor test for food allergies and sensitivities.
• Refrain from eating for two to three hours before bedtime.
• Drink plenty of filtered water and herbal teas for proper hydration.
• Find healthy ways to relieve stress such as meditation, exercise and laughter.
• Practice yoga for improving digestive function and reducing stress.
• Limit your use of over-the-counter and prescription drugs.
• Limit caffeine and alcohol which damage friendly bacteria.

The Gluten-Free Movement

If you have ongoing digestive or immune issues, it is possible that you may have an undiagnosed gluten sensitivity, which is common for many people. Gluten-dense foods can interfere with digestive capacity and have also been found to contribute to the onset of inflammatory conditions, autoimmune disorders, neurological and behavioral illness, skin diseases, osteoporosis, chronic fatigue and a host of other degenerative conditions. If you suffer these symptoms and test negative for gluten intolerance or celiac disease (the autoimmune condition wherein gluten damages the small intestine), following a strict gluten-free diet for as little as a week or two may still help clear up your symptoms dramatically.

Time-Tested Wisdom Validated by Science

These intriguing connections confirm what traditional healing systems have proposed for thousands of years: Individual digestive ecosystems play a large role in how we look, feel, think and act. Traditional Chinese Medicine (TCM) teaches that there are direct relationships between different systems of the body. Western medicine is uncovering many of these same relationships, such as the complex gut/brain connection, from a scientific standpoint. These striking parallels between modern science and ancient healing wisdom will continue to become evident as our research-based understanding of human physiology sheds new light on time-tested philosophies of health and healing. This is particularly relevant to digestive-supporting botanicals and nutrients, which also offer numerous health benefits to other related systems in the body.

Many natural remedies offer broad-spectrum health. In the case of digestive health, however, the seemingly diverse effects offered by many digestive remedies give us a more in-depth perspective on the direct connections between gut health, immune health, brain function and overall well-being. For optimal health and wellness, listen to your gut!

Source for Story:

http://www.easyhealthoptions.com/alternative-medicine/improved-digestion-means-improved-mood-immunity-and-more/

who don’t get their recommended daily fruit and vegetable intakes are likely to fall short in vitamins A, C, and E, zinc and selenium. These nutrients all support the immune system, the body’s defense against viruses.

And when it’s cold and flu season, these come in awfully handy. Previous research has found that 80% of American adults have a “phytonutrient gap.” Don’t fall into it.

It’s been found that people who eat recommended levels of produce tend to have higher levels of vitamins A, C and E, zinc and selenium. These people get 125% more vitamin C, 59% more vitamin A, 47% more vitamin E, 20% more zinc and 16% more selenium.

Breaking it down further, they found that fruits and vegetables were main sources for vitamins A and C, with nearly 40% of the former found in carrots and 24% of the latter found in citrus juices. About seven percent of vitamin E was provided by tomatoes, 2.5% of zinc by dried beans and lentils, and two percent of selenium by nuts and seeds.

The report found that only three percent to 12% of U.S. adults meet their fruit and vegetable intake recommendations. This flies in the face of the 60% who have reported that they would up their intake to avoid getting sick the next year.

To avoid viruses, it takes more than washing one’s hands and getting proper rest. It means making sure you get sufficient immune-boosting nutrients from a plethora of colorful produce and other plant foods like beans and nuts. Aim for 10 servings of produce a day, drink lots of water, and aim for meals that combine lots of different vegetables in one.

Source for Story:

doctorshealthpress@lombardipublishing.com

that we used to get from food. But now, with chemical farming, stress, poor diet and pollution, we can’t get them anymore. You are deficient every day on your nutritional needs and supplements are the necessary answer to becoming healthy over time.”

It sounds like the wellness lifestyle party line. But it’s a line that doesn’t tell the whole truth. I’ll tell you why momentarily, but first I want to share some recent investigations.

The Feb. 28, 2007 issue of the Journal of the American Medical Association (JAMA) featured an article titled “Mortality in Randomized Trials of Antioxidant Supplements for Primary and Secondary Prevention.” This was a systematic review and meta-analysis of the effectiveness of five antioxidant supplements: beta carotene, vitamin A, vitamin C, vitamin E and selenium. In all, the authors compared the results of 68 randomized trials published in 385 publications that included 232,606 total participants. What they found, in short:

“When all low- and high-bias risk trials of antioxidant supplements were pooled together there was no significant effect on mortality. … In low-bias risk trials, after exclusion of selenium trials, beta carotene, vitamin A, and vitamin E, singly or combined, significantly increased mortality. Vitamin C and selenium had no significant effect on mortality.”

You can read the full abstract at http://jama.ama-assn.org/content/297/8/842.abstract.

In the most recent JAMA issue, the article “Vitamin E and the Risk of Prostate Cancer” offered an overview of a “Selenium and Vitamin E Cancer Prevention Trial (SELECT).” The objective of this study was to see if relatively healthy men were better off (at reduced risk) of developing prostate cancer when taking antioxidant supplementation. A summary of what they found:

”A total of 35,533 men from 427 study sites… were randomized between August 22, 2001, and June 24, 2004. … randomly assigned to 1 of 4 treatment groups: 8752 to receive selenium; 8737, vitamin E; 8702, both agents, and 8696, placebo. … Compared with placebo, the absolute increase in risk of prostate cancer per 1000 person-years was 1.6 for vitamin E, 0.8 for selenium, and 0.4 for the combination. …  Conclusion: Dietary supplementation with vitamin E significantly increased the risk of prostate cancer among healthy men.”

You can read the full article at http://jama.ama-assn.org/content/306/14/1549.short.

Food For Thought

Similar research has tracked women’s supplement use. In a joint study by the University of Eastern Finland in Kuopio and the School of Public Health at the University of Minnesota in Minneapolis, it was found that older women allegedly increased their risk of death when taking vitamins:

“The study found that several supplements were associated with an increased risk of mortality, including multivitamins (increased absolute risk [IAR] of 2.4%), folic acid (IAR of 5.9%), iron (IAR of 3.9%), and copper (IAR of 18%). It also found that calcium supplementation was associated with a reduced risk of death.”

That article is at http://newsatjama.jama.com/2011/10/10/author-insight-use-of-some-supplements-may-be-risky-for-older-women/.

But while these large population studies seem to suggest supplements statistically increase the risk of death, the researchers did not analyze individuals’ diets and didn’t take into account whether their subjects were taking supplements derived from whole foods.

A Natural Approach

My own philosophy on this subject is simply to focus on a natural approach. Your body is built to break down, digest and pull nutrients from food: whole, unprocessed, untreated, unpackaged food. In addition, if you take supplements, they should be high-quality supplements derived from whole foods.

Foods contain enzymes and hundreds of other natural components that are needed to transport and break down their nutrients for use by the body. When specific nutritive components of foods like vitamins are chemically treated in a lab, isolated and put into low quality supplements, those supplements can be difficult for the body to break down and use.

In light of the clinical trials that call supplement use into question, consumers need to think long and hard about the research that backs up the supplements they take, whether their supplements are derived from whole food sources and what kind of diet they are eating. Most health experts agree: Your diet is of paramount importance in determining your health.  It should contain plenty of organic fruits and veggies. If you eat fast food burgers, fries and soft drinks every day, a supplement is not going to appreciably improve your well-being.

Source for Story:

http://www.easyhealthoptions.com/alternative-medicine/supplements-cant-replace-a-healthy-diet/?rmid=2011_10_19_EHD_[E11613774]&rrid=389282190

your organs to function, your immune system to fight invaders, your limbs to move and your glands to secrete hormones. Your health is created or destroyed according to the availability of minerals.

In these processes, minerals also play a key role in keeping your body from becoming too acidic.

Acidic Developments

So many of the body’s functions produce acidic byproducts, that you can almost think of your body as an acid factory. You breathe in oxygen and you exhale carbon dioxide, in the form of carbonic acid. Your liver makes bile acid that’s stored in the gall bladder. Your kidneys excrete uric acid. Your muscles make lactic acid. The metabolism of amino acids produces keto acids. And every living cell in your body yields acids from the citric acid cycle, or Kreb’s cycle.

As acids accumulate, your body responds with alkalizing reactions. The body needs to keep its pH (a measure of acidity) in balance. Otherwise, acidity makes you more vulnerable to degenerative disease.

Buffer Zone

To offset the continual production of acids, the body employs physiological mechanisms that buffer the potentially deadly acid load. In this system, your blood functions as the primary acid-base compensatory mechanism.

In addition, other pH regulators contribute in a slower and more gradual way to lower the acidity of the body’s tissues. These regulators — the urinary system, skin, digestive tract, hormones and bones — rely on the availability of buffering minerals to help maintain the body’s proper pH.

Buffering Minerals, Slaying Acidity

To keep from becoming too acidic, the blood distributes alkalizing minerals and removes acidic accumulations that are moved into tissues and cells. In the cell, these acids displace the four most critical minerals in your body: Potassium, magnesium, sodium and calcium.

When the body continues to be acidic, it begins to rely on calcium taken from the bones to stay more alkaline. And when mineral reserves are continually drained because you consume the typically acidic modem American diet, the bones are physiologically required to keep releasing calcium (the most alkaline mineral) into the bloodstream. Eventually, this buffering activity can lead to the bone weakening conditions osteopenia and osteoporosis as well as chronic arthritis.

In general terms, a chronic acidic-promoting internal environment forces your body to borrow minerals — including calcium, sodium, potassium and magnesium — from vital organs and bones to neutralize acids.

We classify minerals as being either essential minerals (macro-minerals) or trace minerals (micro-minerals). The body needs the essential minerals calcium, magnesium, sodium and manganese in larger amounts. But only tiny quantities of the trace minerals — boron, chromium, iron, zinc, and many others — are necessary for optimum health.

Deficiency of trace minerals is a contributing factor to many illnesses. Research strongly suggests that many chronic diseases originate in mineral deficiency, including malnutrition, infections, obesity and many cases of both cancer and diabetes.

Mineral Source

Sadly, most Americans only consume about eight minerals in their standard American diet (S.A.D.) because they eat so few mineral-rich fruits and vegetables. Matter of fact, many U.S. adults eat no vegetables or fruit on a given day. Too often our meals are filled with processed foods which have had their natural configuration of mineral complexes altered or entirely eliminated.

To ensure an adequate mineral supply in your diet, you should eat a preponderance of uncooked whole foods. Supplements can be useful too, but most are poorly absorbed unless they are chelated or colloidal.

A plethora of studies prove the long-term, preventive health benefits of consuming nutrients in the form of fruits and vegetables in contrast to relying entirely on supplements. The proof that you get preventive health benefits from whole foods is quite dramatic, especially in the prevention and reversal of cardiovascular disease, cancer, gall bladder disease, diabetes and even cancer.

A Harvard study reported in the June 2001 Annals of Internal Medicine looked prospectively at 84,251 women ages 34 to 59 for 14 years and 42,148 men ages 40 to 75 for eight years. The scientists found that each additional fruit or vegetable serving eaten per day reduced the risk of coronary heart disease by 4 percent. Green leafy vegetables and vitamin C-rich fruits and vegetables contributed most to this beneficial health effect.¹ This represents a 36 percent lowered heart attack rate if you eat the nine recommended veggie/fruit servings per day — better preventive results than taking a statin drug (like Lipitor®) for sure!

The same researchers also looked at stroke and found that “an increment of one serving per day of fruits or vegetables was associated with a 6 percent lower risk of ischemic stroke.”

Protective Role

An overview of the various proven health benefits of fruits and vegetables reported in the December 2000 Journal of the American Dietetics Association gave substantial evidence of the protective role of fruits and vegetables in lowering the risk of cancer, cataracts, chronic obstructive pulmonary disease, diverticulosis and possibly, hypertension.² A search of the research on diet also shows that eating plenty of fruits and vegetables dramatically improves your chances of not getting gall bladder disease (in women); mental illness; Alzheimer’s dementia and cognitive decline in general.

The cumulative conclusion of these large studies is that there’s no denying the importance of the minerals in whole foods.

¹ Joshipura KJ, Hu FB, Manson JE. The effect of fruit and vegetable intake on risk for coronary heart disease. Ann Intern Med. 2001 Jun 19;134(12):1106-14.

² Van Duyn MA, Pivonka E. Overview of the health benefits of fruit and vegetable consumption for the dietetics professional: selected literature. J Am Diet Assoc. 2000 Dec;100(12):1511-21.

Source for Story:

http://www.easyhealthoptions.com/alternative-medicine/maximize-minerals-to-minimize-health-problems/?rmid=2011_10_10_EHD_[E11774137]&rrid=389282190

including a food prices database. Potatoes proved to be the lowest-cost source of dietary potassium, a nutrient identified by the 2010 Dietary Guidelines as lacking in the American diet. Federal dietary guidelines suggest we get 4,700 milligrams of potassium a day, which can be a challenge. But if we consider a potato to be a great source of potassium, this challenge no longer seems too large.

Potatoes are part of a high-quality diet and are often the cornerstone for more vegetables on a dinner plate. Potatoes also provide more nutrients to the American people than most would believe.

When they investigated further, the researchers found that people who ate the most potatoes (baked, boiled and roasted) had higher intakes of potassium and vitamin C and consumed more total vegetables in a day compared to those who did not eat potatoes.

It is worth noting that the United States Potato Board funded the study, but numbers are numbers in the end. Nutrition science continues to support the starchy vegetable as part of a good diet. One medium-size (5.3-ounce) potato with skin carries 110 calories per serving, boasts more potassium (620 grams) than a banana, provides almost half the daily value of vitamin C (45%), and contains no fat, sodium or cholesterol.

It is often what we add to potatoes that make them less healthy. That would be the sour cream, the salt, the butter. So leave those out, roast them in a little bit of health- boosting olive oil, sprinkle on some herbs, and enjoy the health benefits of the potato!

Source for Story:

doctorshealthpress@lombardipublishing.com

“It may be that some of the confusion about the relationship between diet and cancer risk is due to the fact that previous studies did not take site of the [colorectal cancer] into account,” said lead investigator Lin Fritschi, Ph.D.

Authors of the study emphasized that, in general, consumption of fruits and vegetables was associated with a lower risk of distal colon cancer.

Source for Story:

http://www.easyhealthoptions.com/alternative-medicine/fruits-and-vegetables-have-different-effects-on-colon-cancer-risk/?rmid=2011_09_28_EHD_[E11788720]&rrid=389282190

This is a good transition diet for people who want to focus more on whole plant foods rather than animal products, and for those with symptoms of excess.

For food, only raw vegetables and fruit can be eaten, with a salad obviously being the main component. When thirsty, drink water, juice, or herbal tea.

A cleansing all-juice diet is made up of fruit, vegetable, and/or barley or wheat grass drinks. Carrots, celery, cabbage, salad greens, and beets make excellent juices. Many fruits are good as well, with apple being the all- purpose choice.

Some use all-tea diets, if you can believe it. Those with psoriasis or arthritis or obesity might dry a tea made with two parts burdock, and one part red clover blossoms. Try one part fennel seed, one part flaxseed, one part fenugreek seed, and half part licorice root for liver disorders, digestive problems, and weak lungs.

Some diet with just water, sometimes infused with lemon. Ideally you should aim, for any liquid fast, for six to eight glasses a day.

2. The Algae Fast
Though it doesn’t sound thrilling, a fast that focuses on ingesting microalgae can be incomparably healthy. Sea vegetables, which is what algae are, are amongst the healthiest foods in the world, as they are dense with minerals and vitamins. This fast is best for diabetics, anyone with sugar cravings (and thus possibly overweight), and anyone who finds fasting hard. Anyone who is weak or thin should combine microalgae with the next two fasts in this article. The great thing about this fast is that it kills hunger.

Mix algae into juice, herbal tea, or water three times a day. What are microalgae? Spirulina is a big one; aim for five grams in each sitting. Chlorella is another, more powerful option, so aim at about 1.5 g. Another is wild blue-green algae, stronger still, at about 3/4 gram. If you have any questions, consult the person working at the herbal store or check with a nutrionist.

Source for Story:

doctorshealthpress@lombardipublishing.com

and reading food labels.

“We found that students skipped meals fairly frequently, which could account for some of the lack of fruits and veggies,” said Brad Cardinal, a professor of exercise and sport science at Oregon State University and one of the study’s authors.

“Still, even accounting for fewer meals consumed, the students were on average not always eating even one serving of fruits or vegetables per day, far below the USDA guidelines.”

Both males and females were consuming more than 30 percent of their calories from fat, which exceeds the American Dietetic Association’s recommendation of no more than 30 percent a week.

Cardinal, who is an expert in the psychological and social aspects of health and exercise, said the larger take-away message is that proper eating and nutrition is not integrated enough into our society. He said the surveyed students came from OSU, where healthy options are available in dining halls.

“We are not teaching youth how to be self-sustaining,” Cardinal said. “Home economics and nutrition classes have all but disappeared from our schools in the K-12 system. There is a fundamental lack of understanding on how to eat well in a very broad sense.”

Cardinal said studies show that when people prepare food at home they tend to eat better and consume fewer calories. He said their survey showed that students ate out a lot and consumed at least one fast food meal per week.

“We have a cooking camp for (elementary school) kids here at OSU that teaches kids how to shop for their food, prepare it and then clean up after themselves,” he said. “These are essential skills every child should know, and it will stay with them long after they leave school.”

Cardinal pointed to recent concerning trends, such as in Texas where health education is no longer required by the state. In addition, many school districts, including ones in Oregon, have cut home economics/nutrition classes due to budget constraints.

“Health is an area being neglected, yet all the available research show that healthy habits and healthy kids can lead to better academic success,” Cardinal said. “We are doing a disservice to our kids by not teaching them these essential life skills.”

Source for Story:

http://www.eurekalert.org/pub_releases/2011-08/osu-scs081711.php

2. Pour diluted bleach and a few drops of dishwashing soap down each of your drains, stopper them and leave overnight before flushing with water. Repeat weekly.

3. Make sure you don`t leave any trash out over night. Take out all garbage every night and make sure that indoor and outdoor garbage containers are covered and sealed.

4. Don’t leave wet towels or other wet items lying around or allow standing water in the sink or elsewhere. It is also a good idea to cover wet dishes drying in the drain board with a dry bath towel.

5. Avoid over-watering houseplants. Gnats known as fungus gnats can get in the wet soil of houseplants and then continue to multiply there.

6. Put a bit of bleach in the water pans beneath refrigerators and freezers and then regularly check and clean the pans. Bleach kills gnats.

7. Make sure that door and window seals are tight with no gaps.

If you do get gnats, don`t reach for dangerous pesticides. Instead, make your own safe and easy gnat trap and use common household items to attract, trap and kill the gnats.

How to Make a Gnat Trap

Here`s what you need:

*A plastic soda or round drinking water or juice bottle of two or more liters in size.

*A sharp knife

*Apple cider or other vinegar (apple cider works best, but you can use regular white if that`s all you have on hand).

*A few drops or so of dish soap (especially lemon scented)

*Enough water to fill the bottle a third to one-half full.

To make the trap, cut the top third of the bottle off and insert it upside down into the rest of the bottle to create a funnel that gnats will have difficulty escaping. If need be, you can use duct tape to tape the two parts together where they join.

Once you have made the gnat trap, pour the ingredients in and watch as the gnats become trapped: their population will dwindle and then will disappear over the course of just a couple of days or so. In the meanwhile, be sure to follow the gnat prevention instructions listed above.

In addition to vinegar and soap, you can also use granulated sugar to help attract the gnats. Another option is to forgo the liquid and use banana slices or peels – gnats simply love bananas.

Other Suggestions

If you get fungus gnats in the soil of your houseplants, you can eliminate them by adding a layer of sand. An even better option would be to sprinkle a layer of diatomaceous earth on top of the soil. Diatomaceous earth both repels and kills gnats.

If you want to use a gnat spray, use regular kitchen water in a spray bottle and add a few drops of dish soap. The spray will kill gnats and ants on contact.

Sources for Story:

http://www.howtogetridofstuff.com/p…

http://ths.gardenweb.com/forums/loa…

http://www.pest-extermination.org/h…

http://www.associatedcontent.com/ar…

http://www.thriftyfun.com/tf177471….

http://www.rollitup.org/indoor-grow…

http://www.naturalnews.com/032980_gnats_trap.html#ixzz1S7UOBCJS

• Broccoli
• Eggplant
• Cabbage
• Banana
• Kiwi
• Asparagus
• Sweet peas (frozen)
• Mango
• Pineapple
• Sweet corn (frozen)
• Avocado
• Onion

 

FoodNews.org Printable Shopper’s Guide

DrWeil.com July 30, 2008

Dr. Mercola’s Comments:

The biggest study ever into organic food – a four-year EU funded project called the Quality Low Input Food (QLIF) project – found that organic food is FAR more nutritious than ordinary produce, and can help improve your health and longevity. You’re likely to hear more about this again, once they publish their findings in full, which is expected to occur by the end of this year.

This study may have considerable impact, as its findings may even overturn government advice – at least in the U.K. – which currently states that eating organic food is no more than a lifestyle choice.

For example, this study found that:

• Organic fruit and vegetables contain up to 40 percent more antioxidants
• Organic produce had higher levels of beneficial minerals like iron and zinc
• Milk from organic herds contained up to 90 percent more antioxidants

The researchers even went so far as to say that eating organic foods can help to increase the nutrient intake of people who don’t eat the recommended five servings of fruits and vegetables a day.

Food grown in healthier soil, with natural fertilizers and no chemicals, simply has to be more nutritious. It is common knowledge — though knowledge that is greatly suppressed in the United States. But science is catching up, making suppression of this fact more difficult to sustain.

A 2003 study in the Journal of Agricultural Food Chemistry, for example, found that organic foods are better for fighting cancer.  And in 2005, scientists found that, compared to rats that ate conventional diets, organically fed rats experienced various health benefits, including:

• Improved immune system status
• Better sleeping habits
• Less weight and were slimmer than rats fed other diets
• Higher vitamin E content in their blood (for organically fed rats)

Does this mean that you should ditch all of your conventional produce and meat, and only buy certified organic foods? Well, yes … and no.

What Should You Buy Organic?

Aside from the fact that organic food contains higher levels of vital nutrients, organic foods are also lower in other residues and compounds that are seriously detrimental to your health, such as herbicide-  and pesticide residues.

Additionally, the use of pesticides and herbicides in conventional farming practices contaminates groundwater, ruins the soil structure and promotes erosion. They’ve also been linked to the mysterious “colony collapse disorder” that threatens pollinating honeybees around the world. With that in mind, buying or growing as much organic food as possible is not only best for your health, but for the health of the entire planet.

That said, however, certain fruits and vegetables are subjected to far heavier pesticide use than others. And with food prices rising, many are looking for ways to buy the healthiest foods possible at the lowest cost. One such way would be to focus on purchasing certain organic items, while “settling” for others that are conventionally-grown.

This is where the EWG study of pesticide residue on produce really helps.

Of the 43 different fruit and vegetable categories tested, these 12 fruits and vegetables had the highest pesticide load, making them the most important to buy or grow organic:

• Peaches
• Apples
• Sweet bell peppers
• Celery
• Nectarines
• Strawberries
• Cherries
• Lettuce
• Grapes (imported)
• Pears
• Spinach
• Potatoes

Conventionally-grown strawberries, in particular, were found to be highly toxic due to a poisonous blend of pesticides in a previous 2007 EU study as well.

But be VERY careful as the list above is for fruits and vegetables.  Non-organic meats have far higher concentrations of pesticides than all of the fruits and vegetables.  And the highest concentration of pesticides is actually in non-organic butter.

So if you can only buy one organic food item it should be butter. Next priority would be meats and once those are addressed, you will want to focus on the fruit and vegetable list above.

Locally-grown organics are your absolute best bet, but bear in mind that many times buying locally-grown food is your best choice even if it’s grown conventionally, as the environmental impact of shipping organic produce across the globe can cancel out many its benefits. Organic farming standards are also questionable in many parts of the world.

These Conventionally-Grown Foods are Low in Pesticide Residue — But Watch Out For GMO Varieties!

While you may have heard about the most common GMO food sources, such as corn, many people are clueless about JUST HOW MUCH of your produce is now available in GMO varieties. And, perhaps even worse, just how many deliberate GMO field trials are actually going on, all across the world.

A perfect example of the repercussions of this practice can be seen in Hawaii, where non-GMO papaya seed supplies are now so seriously contaminated by GMO seeds that at least 50 percent of organic seeds test positive for GMO!

That means you have a greater than 50/50 chance of buying GMO even when buying organic Hawaiian papaya…

Although the U.S. does not require GMOs to be labeled, you can still find out whether or not your produce is genetically engineered, by looking at its PLU code. For example:

• A conventionally grown product carries a 4-digit PLU code (Ex: conventionally grown banana: 4011)
• An organic product carries a 5-digit code, starting with the number 9: (Ex: organic banana: 94011)
• A genetically engineered (GE or GMO) product has a 5-digit code, starting with the number 8: (Ex: GE banana: 84011)

Here are a few other fruits that are LOW in pesticide residue, and therefore good candidates to purchase as conventionally-grown, however, double-check to make sure you’re not buying a GMO variety.

• Avocado – A new GMO avocado variety is scheduled to be introduced this year that is immune to “stress” and pests, per an Indian state report published in March, 2008.
• Bananas – The first GMO banana with extra genes that increase its levels of pro-vitamin A and iron is being unleashed in Australian field trials this year. At Cornell University, researchers are also working to develop a banana that carries the hepatitis B vaccine.
• Pineapple — GMO pineapples, designed to produce greater levels of proteins, vitamins and sugars may already be on the market. Australia applied for  pineapple into environment all the way back in 2002. The pineapple is called “Smooth Cayenne,” which has delayed flowering and herbicide resistance. It also contains the tobacco acetolactate synthase gene (suRB) from Nicotiana tabacum.
• Kiwi – The transgenic variety of kiwi fruit is the Actinidia deliciosa from Italy.

Download this Non-GMO Shopping Guide for more information on how you can avoid genetically modified foods.

Remember, if you can’t afford to purchase all organic food, at least aim to buy produce that has a lower toxic load and is non-GMO.

Courtesy of Dr.Mercola

The Right Ingredients

The key to making healthy vegetable juices is to make green vegetables the bulk of every serving. Green vegetables won’t spike your blood sugar and insulin level like fruits and sweet vegetables like carrots and red beets will.

This is not to say that you can’t juice fruits, carrots, and red beets. Fruits and sweet root vegetables can be healthy additions to your drinks, and they’ll definitely add sweetness and flavor. You just want to make sure that they never make up more than one-third of each glass that you drink.

And if you have a problem controlling your blood sugar level, you’ll want to use a blood sugar monitor to determine how much is acceptable for you. I’ve worked with dozens of diabetics over the years who haven’t been able to handle even an ounce of fruit, carrot, or red beet juice in their drinks without negative health consequences, so please consider this point before you select your ingredients for juicing.

Romaine lettuce is one of the best green vegetables that you can juice. You can also juice other types of green, leafy lettuce like red or green leaf lettuce.

For variety, try adding large handfuls of kale, Swiss chard, collard greens, Bok Choy, and any other dark green vegetable that you might steam before eating.

For another layer of flavor, you can add a tiny slice of lemon (including the rind for its flavonoids) to your vegetable juices.

Some people enjoy adding a clove of raw garlic for even more bite.

Be creative and add any vegetables you crave. You really can’t go wrong as long as you make sure not to use too many carrots, red beets, or fruits.

Clearly, organic vegetables are better than non-organic vegetables. But my experiences have led me to believe that the health benefits of drinking juices made with well washed, non-organic vegetables far outweigh not juicing at all. If you are only able to juice non-organic vegetables due to financial or other life circumstances, it’s still well worth your while to do so.

Preparing to Juice

We like to fill up the kitchen sink with cold water and dunk all of our vegetables for a good five minutes. Before we pull all the vegetables out to sit in a colander to dry off a bit, we shake them around in the cold water to make sure that we’ve removed any dirt or even bugs that may be hiding in the vegetables, particularly in heads of celery and lettuce.

If we know that we need to make a few gallons of vegetable juice over several days, we store washed carrots and ribs of celery in containers full of water in the refrigerator.

We store leaves of lettuce spread out and stacked vertically in a container with layers of paper towel in between each layer of lettuce to help absorb excess moisture. Fresh lettuce can last a whole week or more when stored in this fashion.

If you’re really pressed for time and want to make enough juice to last three to four days, you can make a big batch and store it in an air-tight container in the refrigerator – not as good as drinking right after pressing, but still likely better than drinking store-bought fruit juices or even vegetable cocktails like V8.

The Art of Juicing

Juicing is, for the most part, quite easy to do. You make sure that your vegetables are small or crunch-able enough to fit through the feeding mechanism of your juicer, and you push them in one at a time.

It’s best to juice soft vegetables like leafy greens first, as they are a bit harder to push through the extraction mechanism than firmer vegetables like carrots and celery. Firmer vegetables like carrots and celery can actually help to push any bits of softer vegetables that are deep within the feeding tube of your juicer but not yet completely through the extraction mechanism.

With leafy greens, we find that it is best to roll them up into small balls before feeding them through the juicer. This helps prevent a single leaf from getting stuck between the feeding tube of your juicer and the plunger that you use to push the vegetables down.

Fruits, like firmer vegetables, can be added near the end, as you are unlikely to have a problem with pushing them down and through the extraction mechanism with the plunger.

How To Carry Out an Effective Juice Fast

Now that we’ve reviewed the fundamentals of how to make healthy vegetable-based juices, let’s take a look at how to carry out an effective juice fast.

Some people would call juice fasting juice dieting, preferring to reserve the word “fasting” for cases of water-only fasting. Juice fasting and juice dieting are the same for all practical purposes.

Why consider doing a juice fast?

Drinking only freshly pressed vegetable-based juices for a day or two or even a week at a time can give your body much needed rest and time to heal itself of chronic health problems.

Because vegetable juices are extremely easy to digest, your body can spend much of its resources on healing damaged or exhausted tissues instead of spending its energy on digesting big, heavy meals.

You should only do a juice fast after consulting with your health care provider and confirming that your current health status should allow for a safe and effective juice fast.

A properly conducted juice fast may help you experience:

More energy

Healthier skin

Better quality sleep

Improved cardiovascular health

Reduction or elimination of aches and pains in muscles and joints

Decrease or elimination of headaches

Stabilization of blood pressure

More efficient digestion

Stabilization of bowel movements

Loss of excess weight

Elimination of stored toxins

Improvement with a wide variety of chronic degenerative health conditions, and autoimmune disorders

What’s the difference between a juice fast and a water fast?

People detoxify and heal more quickly with a water fast than with a juice fast. This is because with a water fast, your digestive passageway and organs are able to rest completely, which allows almost all of your energy to be used for cleansing and repair of damaged tissues.

With a juice fast or a cleansing diet of fruits and vegetables, your body must use energy (a minimal amount compared to when you are eating heavier meals) to digest nutrients, leaving less available energy for detoxification and healing.

Another significant difference is that more fat tissue is burned during a water fast, as your body must rely exclusively on fat reserves to supply its energy needs after the first one to three days of water fasting. Your body stores the bulk of incoming toxins in your fat reserves. As these reserves are burned for energy during a fast, any stored toxins will be released into your circulation, to be eliminated from your body through channels like your urine and respiratory tract. This mechanism of detoxification also occurs with juice fasting, but at a slower pace.

All of this considered, both types of fasting can be helpful to your health. The choice you make should take into consideration your circumstances and goals.

Generally, juice fasting allows for more gentle detoxification than water fasting. Juice fasting also allows you to have enough energy to keep up with most of your activities of daily living while you detoxify your tissues, whereas effective water fast requires almost complete physical rest.

Another significant difference is that juice fasting is much easier for most people to stick with. Water fasting is best carried out in a supervised setting while juice fasting is relatively easy to do from your own home.

How long should you juice fast for?

It really depends on your health status and goals. If you’re looking to give your body a short but beneficial break, it can be helpful to do a juice fast for 48-72 hours over a weekend.

If you’re looking to experience significant detoxification and some big changes with your health, you might consider doing a longer juice fast, somewhere in the ball park of one to two weeks.

Although it’s optimal for prepare for a juice fast by eating raw fruits and vegetables for 24 hours prior to beginning with juices only, most people do just fine in starting with juices without a pre-fasting routine.

You can drink however many juices your appetite calls for throughout the day. I have found that most people do well with an average of five freshly squeezed juices per day.

You can use any of the juice recipes that are listed above, or any similar recipes that you create following your tastes and instincts.

While I generally recommend that people use fruit-based juices early on in the day and turn to vegetable-based juices as the day goes on, there’s really no requirement to stick to a specific order of juices.

Courtesy of Dr. Ben Kim