How to Have a Healthy Cup of Coffee

The health benefits of coffee seems to have come to the forefront in research on foods. Most of the research seems to show that coffee is healthy in moderation.

Some of the things coffee may help are:

• Coffee improves liver health
• Contains nutrients
• Contains antioxidants
• Reduces risk of getting type 2 diabetes
• Improves mood and brain power
• Speeds up your metabolism so you burn more calories and aids in weight loss
• Helps prevent certain cancers
• Coffee drinkers live 3-5 years longer than non-coffee drinkers

Having said that, don't start downing pots and pots of coffee. There are some cautions about taking your coffee.

1. Don't drink more than 2 cups a day, 3 at the most. More than that is detrimental. 
2. Don't drink coffee if you are pregnant
3. Coffee is best if taken black with nothing in it.
4. Dark roast is better than light roast
5. Use pure water
6. Stay away from sugar, sugar substitutes and artificial creamers
7. If using a coffee machine use unbleached filters. The bleached ones have been bleached with chlorine which is not good for you.
8. Use organic coffee. Regular coffee is sprayed heavily with pesticides. 

If you must have something in your coffee here are a few ideas. Use Stevia or honey instead of sugar. These are natural sweeteners. For flavor you can use coconut oil, cinnamon or raw cocoa.

Sources:

http://authoritynutrition.com/top-13-evidence-based-health-benefits-of-coffee/ 

Castleman, Michael, The New Healing Herbs, 2009, Rodale, 164-173.

http://www.medicalnewstoday.com/articles/270202.php 

Merritt MA, Tzoulaki I, Tworoger SS, De Vivo I, et al. "Investigation of Dietary Factors and Endometrial Cancer Risk Using a Nutrient-wide Association Study Approach in the EPIC and Nurses' Health Study (NHS) and NHSII." Cancer Epidemoiol Biomarkers Prev. 2015 Feb;24(2):466-71

Be sure to check out my web site at www.valerielull.com

Valerie Lull
Author
Ten Healthy Teas
valerielull923@gmail.com

Apple Cider Vinegar

Apple cider vinegar is a remedy that has been around for a long time. It was an important part of American folk medicine. There is a book by D.C. Jarvis called Folk Medicine. Jarvis was a Vermont country doctor and throughout his book he frequently refers to remedies that include apple cider vinegar. In Vermont they used it for the various ailments of their farm animals as well as for human use. 

Apple cider vinegar is one of those universal remedies that has been used for everything from morning sickness, to diabetes to warts. It has been highly promoted as an aid in weight loss. It can also be used in cooking and for cleaning purposes. There is plenty of anecdotal evidence for using ACV, but there are few scientific studies. People say they use it because it works. 

Apple cider vinegar is antibacterial, antiviral and antifungal. It contains vitamins A, B6 and E, lots of minerals,antioxidants, acetic acid and malic acid. Traditionally it has been used for ear and skin problems, fungus and warts, digestive disorders, inflammation, and detox. Some people use it daily as a tonic. ACV is a starch blocker which is why many people use it for weight loss. It is also said to lower blood sugar. As with any natural remedy, be sure to discuss using ACV with your health care provider, especially if you are pregnant or diabetic; it could make your sugars go too low. .

When purchasing ACV be sure to buy it in its natural state. The ACV you buy in supermarkets is usually clear, which means it has been processed and refined. Natural ACV has a cloudy look and there is a membrane called the "mother of vinegar". It has to have this to be natural. There is an excellent ACV vinegar known as Braggs. (I get no remuneration from the company; I just know it is a good product that I use myself).It can be taken with some honey added to make it more palatable. 

Check out my website at www.valerielull.com. 

Sources:
Jarvis, D.C. M.D., Folk Medicine: A New England almanac of natural health care from a noted Vermont country doctor, 1958, Fawcett Books, New York
www.thealternativedaily/the-apple-cider-vinegar-fat-loss-mystery-explained
www.thealternativedaily/Zap-bacteria-with-apple-cider-vinegar-and-these-six-other-superfoods

Valerie Lull
Author
Ten Healthy Teas
valerielull953@gmail.com

Six Popular Herbs to Help Alleviate Minor Aches and Pains

By ACHS graduate Valerie Lull, MH, CHRM

First published January 19, 2015 on  the American College of Healthcare Sciences Blog

Here is a their link www.achs.edu

I love the winter season. It brings up images of children playing in the snow, the fresh aroma of evergreens, and warm family gatherings, But for me, winter has a downside. I begin having more aches and pains especially after exercise. There are a number of herbs that work quite well to bring relief. Here are my 6 favorite herbs that are useful for minor aches and pains.

1. Ginger

Historically, ginger Zingiber officinale (Roscoe) has been used in China, Japan and India for hundreds of years. It is said that ginger Z. officinale can support healthy joints and fluid levels. The parts of the plant that are used are the underground root and rhizome. They can be made into a tea or used as a powder an extract, in capsules, and as an oil. There is some evidence that ginger Z. officinale can relieve inflammation and thereby contribute to pain relief. (1)

Dr. Krishna C. Srivastava, a researcher in the therapeutic uses of spices at Odense University in Denmark, has studied the efficacy of  ginger Z. officinale as a mild pain reliever. Small amounts of ginger Z. officinale were given daily to arthritis patients for three months. The majority of patients had significant improvement in pain, swelling, and stiffness in the morning. (2)

Some folks mix ginger Z. officinale with cinnamon Cinnamomum zeylanicum (Blume) for the soothing qualities. Personally, I like to take Ginger as a tea. There's something about the warmth of ginger tea that seems to help my minor aches and pains and cheers me up on a cold wintry day. 

2. Lavender

I have always thought of lavender Lavandula angustifolia (Mill.) as a soothing botanical that helps promote calm and sleep. I was quite surprised when I learned that it can also soothe minor pain. 

Essential oil of lavender L. Angustifolia has been traditionally applied externally to soothe burns and minor aches and pains.(3) In my case, I had a scald on my thumb, and I immediately put lavender L. angustifolia essential oil on the area. The sting subsided immediately , and a day or two later I forgot it had even occurred!

In one study, it was shown that inhaling lavender essential oil for persistent headaches may be a safe and effective support. A statistically significant number of people reported positive results.(4)

Lavender has also been shown to manage pain after surgery. In women who underwent breast biopsy surgery, it appeared that they had better pain control with the use of lavender than women in the control group.(5) Lavender L. angustifolia essential oil can also be added to the bath to soothe minor aches and pains in muscles and joints. 

3. Peppermint

When I think of peppermint, I think of after dinner mints and candy canes. My grandmother used to give me peppermint tea for cramps associated with the menstrual cycle, but I never took peppermint Mentha piperita (L.) seriously for soothing relief until I started studying herbs. In my experience, it seems that peppermint M. piperita (L.) relaxes tense muscles, which helps to relieve the cramping.

Peppermint M. piperita (L.) can also potentially soothe teeth and other nerves. Applying diluted peppermint M. piperita (L.) essential oil to the skin appears to provide nervous system support during times of stress.(6)

For folks who need help relaxing muscles, it can be helpful to apply some diluted peppermint M. Piperita (L.) essential oil to the temples and forehead. There was also a small study that suggests that this is an effective treatment. (7)

4. Pine

I have always loved the smell of pine; it brings up memories of the real Christmas trees we would have over the holidays that filled the house with the smell of evergreens. I find the scent of pine exhilarating and refreshing.

Pine bark extract shows promising evidence of bringing relief from inflammation of osteoarthritis. One recent study showed that patients treated with

a pine bark extract derived from French maritime pine had significant improvement of mild to moderate osteoarthritis symptoms.(8)

5. Marjoram
.  

Marjoram Origanum majorana (L.) is commonly used as a culinary herb. However, there is some evidence that it can help to relieve minor aches and pains. Marjoram essential oil can support health joint, muscle and cartilage function.(9) It can also support a healthy digestive and nervous system. A tea made from the leaves and flowers can also be used to maintain nose, throat, and ear health.(10)

In scientific studies, marjoram oil has shown analgesic properties. There is a constituent in the oil that interferes with the prostaglandin that causes cramps associated with the menstrual cycle. There is also a component in marjoram O.majorana (L) that has anesthetic value.(11)

6. Cinnamon

I usually associate cinnamon with the holidays and cinnamon rolls. I love chai tea with cinnamon C. zeylanicum and I also put it in my oatmeal at breakfast. 

One popular remedy for uncomfortable joints and muscles is to make a cup of tea using one teaspoon of cinnamon C. zeylanicum and 2 teaspoons of honey.(12) Another common use is to dilute 15 drops of cinnamon C.zeylanicum essential oil in 1 ounce of carrier for a soothing massage. The powdered bark of C.zeylanicum is traditionally used for headaches.(13)

While herbs are wonderful remedies, be sure to check with your health care professional before using any of these herbs and remedies. Herbs and essential oils can interact with medications that your physician may be prescribing for you. Therefore, it is best to work with a Registered Herbalist (AHG) or a Registered Aromatherapist (ARC) as well as your trusted primary care physician, naturopath, or holistic health practitioner (HHP) when using herbs and essential oils for the relief of minor aches and pains.

References

(1)Terry, R., Posadzki, P., Watson,, L. and Ernst, E. (2011). The use of Ginger (Zingiber officinale) for the Treatment of Pain: A Systematic Review of Clinical Trials. Pain Medicine, 12( 12), pp.1808-1818.

(2)Srivastava, K. and Mustafa, T.(1989). Ginger (Zingiber officinale) and rheumatic disorders. Medical Hypotheses, 29(1), pp.25-28.

(3)EBSCO CAM Review Board (2011). Lavender,Retrieved from NYU Langone Medical center website:

http://www.med.nyu.edu/content?ChunkIID=224316

(4)Sasannejad,P.,Saeedi,M., Shoeibi,A., Gorji,A., Abbasi,M. and Foroughipour,M.(2012). Lavender Essential Oil in the Treatment of Migraine Headache: A Placebo-Controlled Clinical Trial, EurNeurol, 67(5),pp.288-291.

(5)Kim,J., Wajda,M., Cuff,G., Serota,D., Schlame, M., Axelrod, D., Gutha,A. and Bekker,A.(2006). Evaluation of Aromatherapy in Treating Postoperative Pain: Pilot Study. Pain Practice. 6(4),pp.273-227.     (6)US National Library of Medicine,(2014). Peppermint:MedlinePlus Supplements.Available at: http://www.nlm.nih.gov/medlineplus/druginfo/natral705.html[Accessed 2,Dec. 2014].

(7)Gobel, H., Schmidt, G., Dorschak, M., Stolze,H. and Heuss,D(1995). Essential plant oils and headache mechanisms. Phytomedicine,2(2), pp.93-102.

(8)Cisar, P., Jany, R., Waczulikova, I., Sumegova, K., Muchova, J., Vojtassak, J., Durackova, Z., Lisy, M., and Rohdewald, P. (2008) Effect of pine bark extract on symptoms of osteoarthritis, Phytotherapy Research, 22(8),1087-1093.

(9)Lis-Balchin, M., Hart, S., Deans, S. and Eaglesham,E. (1996). Comparison of the Pharmacological and Antimicrobial Action of Commercial Plant Essential Oils. Journal of Herbs,Spices and Medicinal Plants, 4(2), pp.69-86.

(10)Webmd.com, (2014). Marjoram: Uses, Side Effects, Interactions and Warnings - WebMD. Available at:http://www.webmd.com/vitamins-supplements/ingrdientmono-563-marjoram.aspx?activactiveingredientid=563&activeingredientname=marjoram[Accessed 2 Dec. 2014].

(11)Ou, M., Hsu, T., Lai,A., Lin, Y. and Lin C (2012). Pain relief assessment by aromatic essential oil massage on outpatients with primary dysmenorrhea: A randomized, double-blind clinical trial. Journal of Obstetrics and Gynecology Research, 38(5), pp.817-822.

(12)Graedon, T. (2011) Cinnamon and Honey Relieve Joint Pain.[Blog] Home Remedies Available at http://www.peoplespharmacy.com/2011/06/20/cinnamon-and-honey-relieve-joint-pain/

(13)Aagarwal,B. and Kunnumakkara,A. (2009). Molecular Targets and Therapeutic Uses of Spices. Hackensack, NJ: World Scientific Publishing, p.4.    

Be sure to check out my website at www.valerielull.com

Valerie Lull

Author

Ten Healthy Teas

valerielull923@gmail.com

     

  

  

     

   

    

  

Cumin

 Cuminum cuminun, also known as cumin, is a spice that is used extensively for cooking in India, Africa and Latin America. It was used by the ancients in in Egypt in the making of mummies. In Greece they put a bowl of cumin seeds on the table for each meal. This is still done in Morocco. Cumin is mentioned in the Bible and was used for bread and seasoning soup. In Ayurveda (the medicine of India) it is used as a tonic. In the Middle Ages cumin was used to promote love and fidelity.

Cumin is thought to boost metabolism and digestion. It is known as a carminative, which means it relieves gas and bloating. Cumin seems to relieve stomach aches when it is taken with hot water. When taken in powder form it is a laxative. Cumin is sometimes used for insomnia, respiratory problems, lactation, anemia, boils and immunity.  It is also an anti-inflammatory, antimicrobial, antifungal, and it is antiseptic.

Cumin is a great source of iron, copper, calcium, potassium, manganese, phosphorus, and zinc. It contains folate, niacin, pyridoxine, riboflavin, thiamin, vitamins A, C. E, and K. It also has carotene and lutein.

Some of the side effects include oil of cumin which may sensitize the skin to light. It can also cause low blood sugar so diabetics should be careful As with any substance used for medicinal purposes be sure to check with your health care provider before starting it. It has not been researched in pregnant or nursing women. Cumin comes in capsule, tablet and powder form

Sources:
http://www.drugs.com/npc/cumin.html
http://www.organicfacts.net/health-bendefits/seed-and-nut/health-benefits-of-cumin.html
http://thealternativedaily/detox-your-liver-and-reduce-inflammation-with-cumin
http://www.nutrition-and-you.com/cumin.html

Be sure to check out my website to learn about healthy teas at www.valerielull.com . 



Valerie Lull
Author
Ten Healthy Teas
valerielull923@gmail.com

Dark Chocolate and Your Gut

Dark chocolate is one of my favorite foods. Imagine my joy when I found out it is good for you!  The main problem with chocolate is the sugar and milk that are added to take away the bitter taste. This is why the dark version is better than the milk chocolate. Dark chocolate has many health benefits, but today I am going to talk about the benefits it has for your gut. All people have bacteria in their gut. There are good bacteria and bad bacteria. Chocolate is useful for the good bacteria. It is the action of the bacteria in the gut that makes chocolate good for us and available in our bodies. The bacteria love to feast on it

.

There are lots of polyphenols and antioxidants in dark chocolate. The bacteria in your gut ferments the chocolate and makes compounds that are healthy for your body. The bacteria make them into anti-inflammatory compounds that are good for your cardiovascular system. One of the components the bacteria make is polyphenols. These work to relieve inflammation and stress.They are also thought to help blood pressure.

Prebiotics are carbohydrates that are in whole foods. Your body can't digest them. But, bacteria love these prebiotics. Prebiotics are food for your bacteria. These keeps your bacteria  happy and then they are able to break down chocolate. Researchers suggest that consuming dark chocolate along with certain fruits can boost the health potential. Some of these fruits are acai and pomegranate.

When purchasing chocolate, raw cacao is the best. Candy bars are fine if they are dark chocolate and have at least 70% cacao in them. Then there are nibs, which are raw cacao beans that have been peeled and crushed.There are scientists who are studying how to make capsules from cocoa in high concentrations to help blood pressure, cholesterol, and insulin management.

Keeping your gut bacteria happy is very important. Folks with lots of pathological bacteria in their colons have problems absorbing nutrients. Enjoy dark chocolate, but don't overdo it. 1 or 2 squares a day is all you need.  


Sources:
http://articles.mercola.com/sites/articles/archive/2014/12/08/gut-microbes-make-dark-chocolate-healthy.aspx
http://www.gutmicrobiotawatch.org/gut-microbes-make-dark-chocolate-healthy/
http://www.npr.org/blogs/thesalt/2014/03/18/290922850/chocolate-turns-into-heart-helpers-by-gut-bacteria
http://articles-mercola.com/sites/articles/2014/03/31/dark-chocolate
http://thealternativedaily.co/dark-chocolate-and-your-gut-the-final-verdict

Be sure to check out my website at www.valerielull.com

Valerie Lull
Author
Ten Healthy Teas
valerielull923@gmail.com