The Incredible Health Benefits to You of Traditionally Fermented Foods

By Nancy Lee Bentley

Self-serve olive bars are becoming so popular in many Washington supermarkets that storeowners are now offering expanded "antipasto" bars, heaped high with pickles, pickled peppers, mushrooms, artichokes and other tangy pickled and marinated foods, according to The Seattle Times.

This growing trend in both health/natural and regular commercial supermarkets across the country is theoretically good news for health-conscious consumers looking to increase their digestive, cardiovascular and immune health, since these traditionally lacto-fermented foods are some of the oldest and healthiest on the planet. Yet, the key phrase you absolutely must watch for if you want to achieve the amazing health benefits is traditionally lacto-fermented, as not all of these tasty condiments are created equal.

The Wonderful Health Benefits of Traditionally Lacto-Fermented Foods

Olives, pickles, grass-fed cheese, wine, yogurt, sauerkraut and the seasoned, aged sausages the French call "charcuterie" are some of this category's most popular delicacies.

Though the term "fermented" sounds vaguely distasteful, the results of this ancient preparation and preservation technique -- produced through the breakdown of carbohydrates and proteins by microorganisms such as bacteria, yeasts and molds -- are actually delicious. Even more so, they are so beneficial to overall health that some of these "functional foods" are now considered to be "probiotics," increasing your overall nutrition, promoting the growth of friendly intestinal bacteria, and aiding digestion and supporting immune function, including an increase in B vitamins (even Vitamin B12), omega-3 fatty acids, digestive enzymes, lactase and lactic acid, and other immune chemicals that fight off harmful bacteria and even cancer cells.

Beware the BIG Difference Between Healthy Fermented Foods Versus Commercially Processed

Fermentation is an inconsistent process --almost more of an art than a science -- so commercial food processors developed techniques to help standardize more consistent yields. Technically, anything that is "brined" in a salt stock is fermented, but that's where the similarity ends, as each type of fermented food has specific, unique requirements and production methods.

Refrigeration, high-heat pasteurization and vinegar's acidic pH all slow or halt the fermentation and enzymatic processes. "If you leave a jar of pickles that is still fermenting at room temperature on the kitchen counter, they will continue to ferment and produce CO2, possibly blowing off the lid or exploding the jar," explains Richard Henschel of Pickle Packers International, which is why, of course, all "shelf-stable" pickles are pasteurized.

It's probably not surprising that our culture has traded many of the benefits of these healthy foods for the convenience of mass-produced pickles and other cultured foods. Some olives, such as most canned California-style black olives, for instance, are not generally fermented, but are simply treated with lye to remove the bitterness, packed in salt and canned. Olive producers can now hold olives in salt-free brines by using an acidic solution of lactic acid, acetic acid, sodium benzoate and potassium sorbate, a long way off from the old time natural lactic-acid fermenting method of salt alone.

Some pickles are simply packed in salt, vinegar and pasteurized. Many yogurts are so laden with sugar that they are little more than puddings. Unfortunately, these modern techniques effectively kill off all the lactic acid producing bacteria and short-circuit their important and traditional contribution to intestinal and overall health.

How to Make Sure You are Getting the Incredible Health Benefits of Lacto-Fermented Foods

As fermented foods expert Sally Fallon asks in Nourishing Traditions, with the proliferation of all these new mysterious viruses, intestinal parasites and chronic health problems, despite ubiquitous sanitation, "Could it be that by abandoning the ancient practice of lacto-fermentation, and insisting on a diet in which everything has been pasteurized, we have compromised the health of our intestinal flora and made ourselves vulnerable to legions of pathogenic microorganisims?" Like the $2.97 gallon jars of dill pickles Vlasic sells at a loss at Walmart, are we undermining our health and even economic well-being by our insistence on "more, faster and cheaper?"

You can still find some healthy traditional varieties. The stronger-flavored, traditional Greek olives you are most likely to find on olive bars are not lye-treated and are still alive with active cultures. So are "overnights," the locally-crocked fresh pickling cukes made in local delis every few days, as well as the pickles, sauerkraut and other fermented foods you make yourself at home. Generally, the more tangy and stronger the flavor (not counting any added jalapeño or other hot pepper flavorings), the more likely that the food will still have active and beneficial lactobacteria.

So how can you be sure if you are getting the benefits of these active, fermentation cultures? For one thing, you can make your own. Olives, sauerkraut, miso, crèmefraîche -- these are some of the recipes and ingredients I created to be right in line with Dr. Mercola's dietary program that you will find in his book, "Dr. Mercola's Total Health Program."

In addition to being good for individual metabolic types, reducing carbohydrates and cholesterol, strengthening digestion and immune systems, and even proactively helping us fight off and prevent disease, these foods are a lot simpler, easier to prepare and enjoy than you might think.

So in "Dr. Mercola's TOTAL HEALTH Program," we've demystified the process for you, providing an entire chapter, in fact, devoted to simple, health-enhancing "Raw, Sprouted and Fermented Foods." This means double dividends for you: foods that taste good and are actually incredibly good for you, as well.

Check out "Dr Mercola's TOTAL HEALTH Program,'' including the Table of Contents and List of Recipes, as it is a sure way to make your New Year a happy and healthy one. Dr. Mercola guarantees the book or your money back for the rest of your life for a reason -- it WILL improve your health while pleasing your taste buds. Now, please pass that relish tray!

By Dr. Mercola

The preceding article on the very important topic of the benefits of traditionally fermented foods is by Nancy Lee Bentley. The more I study health, the more I have come to appreciate how crucially important the bacteria in your gut are. The website Green Med Info1 has assembled an amazing list of more than 200 studies, which together explore more than 170 diseases which can be helped or treated with probiotics. The conditions include:

• Irritable bowel syndrome
• Atopic dermatitis
• Diarrhea
• Allergic rhinitis
• And even the common cold!

Eating sugar nourishes pathogenic bacteria, yeast and fungi in your gut. One of the major results of eating a healthy diet, low in sugar, is that you cause your beneficial gut bacteria to flourish, and they secondarily perform the real "magic" of restoring your health. You may have noticed that probiotics are now featured in articles about all sorts of health problems, including obesity, diabetes, depression, and heart disease.

As explained by Russian neurologist Dr Natasha Campbell-MicBride, a woman's gut flora can also influence the health of her child. If your child's gut flora is compromised from birth, he may have an increased risk for adverse vaccine reactions.

Fortunately, you can easily screen for this imbalance, and if it is found, all immunizations should be avoided until it is corrected with strategies that are comprehensively described in Dr. McBride's book, Gut and Psychology Syndrome. This bookshould be, in my opinion, required reading for ALL parents and parents-to-be. The simple and inexpensive screening she suggests could prevent a lifetime of suffering for you and your child. All in all, the research into probiotics indicates that probiotic supplementation is probably more important than taking a multi-vitamin; in fact, its true importance for your health is likely right up there with vitamin D.

Fermented foods are the most potent source of beneficial bacteria, and these probiotics are some of the best chelators available, capable of drawing out a wide range of toxins and heavy metals. According to Dr. McBride, the GAPS Nutritional Protocol restores your own detoxification system in about 90 percent of people, and the fermented/cultured foods are instrumental in this self-healing process. Making your own fermented vegetables is inexpensive and less complicated than you might think. To learn how, please review the following interview with Caroline Barringer.

http://www.youtube.com/watch?feature=player_embedded&v=hy87TnyNCPk

http://articles.mercola.com/sites/articles/archive/2004/01/03/fermented-foods-part-two.aspx

10 Health Benefits of Cranberries

Cranberries are small, red berries, and mainly grow in the cooler regions of the world such as Canada, the United States and Europe. They have a tart taste to them, but they are loaded with antioxidants and many essential nutrients. There are many Health Benefitsof cranberries, and you can make them a part of your daily diet by eating the whole berry, drinking the juice, or taking a supplement. Here are ten health benefits of cranberries.

Treats Urinary Tract Infections

Cranberry juice can help block urinary tract infections. It contains proanthocyanidins, which help to prevent E. coli bacteria from sticking to the walls of the uterus and bladder. One glass of juice a day is all you need to prevent and heal urinary tract infections.

Fights Cancers

Laboratory studies have shown that cranberry extracts can prevent breast cancer cells from multiplying. Other studies showed that cranberries helped to inhibit the development of cancerous cells in lab animals. Other cancers that may be prevented by using cranberries are colon, prostate and lung.

Fights Heart Disease

Cranberries are very good for the heart in several different ways. They help to lower the bad cholesterol levels which can clog the arterial walls. They also help to prevent plaque from forming on the arterial walls, which can lead to atherosclerosis, (the hardening of the arteries). As a result, your chances of a stroke are reduced, and if you have suffered from a stroke, cranberries can help you to recover from it.

Helps Kidney and Bladder Problems

Cranberries contain citric acid and other nutrients that can prevent kidney stones, and other kidney and bladder problems.

Prevents Dental Problems

Consuming cranberries on a regular basis can help you to avoid dental problems such as gingivitis, um disease, cavities and plaque build-up.

Promotes Weight Loss

Cranberries are high in antioxidants, which help to flush out your system. This in turn improves your metabolism and digestive system so that you can begin to lose weight quicker.

Anti-Aging Properties 

The antioxidants contained in cranberries will help your body to get rid of all the free radicals which contribute to the aging process. They will not only help your skin to look young, but your internal organs will also be able to function longer without problems.

Improves Mental Health

Cranberries can also help to lift your moods by relieving stress, anxiety and depression. Studies show that they are good for the brain and can help to improve your memory.

Strengthens the Immune System

The antioxidants work hard to flush out the harmful toxins which suppress the immune system. Once these are removed, your immune system will be strong so that you can ward off just about any sickness or disease.

Relieves Skin Conditions

Skin conditions such as acne, dermatitis, psoriasis and eczema can all be healed with the use of cranberries.

For optimum health benefits consume fresh cranberries and make your own juice at home with a juicer, or opt for unsweetened, 100 percent pure cranberry juice.

http://www.3fatchicks.com/10-health-benefits-of-cranberries/

Is Stress Turning You Into A Wired, Tired, Pot-Bellied Zombie?

We are no strangers to stress in today’s frenetic society – traffic jams, train delays, meetings, deadlines, unemployment, difficult relationships, demanding children, ageing parents, financial worries. Does it ever stop? Throw in a poor diet, sleep deprivation and insufficient downtime, and it’s only a matter of ‘when’ before you develop adrenal fatigue in some form.

What is adrenal fatigue?

Adrenal fatigue syndrome is a group of signs and symptoms that typically results from intense or prolonged stress, but it can also develop in response to acute or chronic illness. As the name suggests, the main symptom is fatigue, which is not relieved by sleep. There are, however, other associated complaints:

• Allergies

• Apathy

• Anxiety

• Chronic Fatigue Syndrome (CFS)

• Depression

• Frequent colds & flu

• Headaches

• Infertility

• Inflammatory Bowel Disease (IBS)

• Inflammatory conditions

• Insomnia

• Irritability

• Low energy

• Low libido

• Menstrual difficulties

• Migraines

• Premenstrual Syndrome (PMS)

• Recurrent infections

• Skin complaints

• Sleep disorders

• Weakened immune system

• Weight problems

FACTS

The thing about adrenal fatigue is that its onset is insidious. You can function – initially at least, with no obvious sign of physical illness, yet it is always with an underlying general malaise. You just don’t feel right. Compromised adrenal function can often force you to rely on coffee, cola, chocolate and other stimulants to get going in the morning and keep you going throughout the day. These ‘props’, however, may help you to cope in the short-term, but the adrenal glands can be so over-stimulated that eventually they pack up – think of a pump running dry in a busy petrol station. This is known as ‘adrenal exhaustion’ whereby getting out of bed for more than a few hours can prove difficult.

Stress and your body: The science bit

The adrenal glands sit just above your kidneys and are responsible for all your responses to stress, whether physical, emotional or psychological. They produce adrenalin, cortisol and dehydroepiandrosterone (DHEA) – collectively known as ‘stress hormones’.

Cortisol is the main stress hormone and production fluctuates over the course of a day in tandem with your natural circadian rhythm. Levels are usually at their lowest between midnight and 4 am, and they then gradually increase until around 8 am in time for you to wake up and start the day. After 8 am, cortisol levels start to decline incrementally throughout the day to help prepare you for sleep.

Cortisol can be both friend and foe. In ‘friend’ mode, it mobilises fat and carbohydrate for instant energy, it maintains steady blood-sugar levels while we sleep, and it helps us to wake up in the morning. In a nutshell, cortisol is the body’s Mr Motivator – it keeps you wide awake and on your toes, and it empowers you to be ultra-productive.

Still, you can have too much of a good thing, and when this friendly hormone is overproduced, it turns rogue and robs you of sleep, leaving you feeling tired but wired. Excess cortisol can also adversely affect:

• Ageing

• Bone and muscle tissue

• Cardiovascular function

• Glucose regulation

• Immune defence (reduced SIgA)

• Sleep

• Thyroid function

• Weight control

Cortisol output by your adrenal glands is one of the most reliable indicators of your adrenal function, and how well your body is coping with stress. DHEA, however, is another important stress hormone and responsible for a number of functions within the body, including immunity, energy production and protection from age-related degenerative conditions. Imbalanced DHEA has been associated with:

• Alzheimer’s disease

• Cancer

• Cardiovascular disease

• Depression

• Impaired immunity

• Insulin resistance

• Obesity

• Panic disorder

Do I need to get my stress hormones tested?

The NutriLife Adrenal Stress Questionnaire has been devised by Janine Fahri to be used as a preliminary guide to whether you have any stress hormone imbalances.

Grab a pen and tick all those statements that apply to you…

I often feel tired for no apparent reason

I have endured a lot of stress over an extended period of time

I frequently feel drained, run down and/or overwhelmed

I don’t wake refreshed even when I go to bed reasonably early

I suffer from insomnia or with sleep difficulties

I often wake up in the middle of the night and can’t get back to sleep

I need a coffee to ‘kick-start’ me in the morning

I regularly skip meals e.g. breakfast

I often crave sugary and/or salty foods

I usually feel my best after 6pm in the evening

I suffer from allergies e.g. food, pollen and/or chemicals

I carry excess weight, especially around my stomach

I frequently suffer from colds and flu

I can take a long time to recover from colds and flu

I have been trying to conceive a baby with no success

I often feel emotional, tearful or irritable

I am finding it increasingly more difficult to cope with stress

I have suffered with long-term illness

I am frequently low in mood, apathetic and/or fed up

If you ticked 3 or more statements, then it is highly recommended that you have your stress hormones tested.

How are stress hormone levels tested?

Your levels of the stress hormones – cortisol and DHEA – can be determined via a simple saliva test carried out in the comfort of your own home. See ‘What does the test actually involve?’ for full details. The ‘comprehensive’ version of this test also measures Secretory IgA, an antibody that plays a critical role in your body’s immune system.

Can I ask my doctor for this test?

Your doctor/GP can order a standard blood test for adrenal function, but unfortunately this doesn’t highlight anything more than the most severe cases of adrenal dysfunction, such as Addison’s disease or Cushing’s syndrome.

Conversely, the salivary adrenal stress test is a specialist laboratory test that provides a more representative assessment of your cortisol levels throughout the course of a day. Furthermore, there is substantial scientific evidence indicating that stress hormones are measured more accurately in saliva than by taking a blood sample, which is especially good news for those scared of needles.

What does the test actually involve?

Full instructions will be included with your test kit, but here’s a step-by-step guide to what taking the test involves. Firstly, upon receipt of your test kit, store the enclosed gel pack in your freezer until you are ready to return your samples to the laboratory. Decide on a day that will typically represent your stress levels, such as a working day. Collect a total of four samples (approximately half a teaspoon of saliva each time) at 4-5 hour intervals throughout the course of one day. For example:

Sample #1: 8am

Sample #2: 1pm

Sample #3: 6pm

Sample #4: 10pm

Once you have collected all your saliva samples, freeze the test tubes for at least 2 hours and keep them frozen until ready for dispatch. Put the samples in the mail bag provided, together with the pre-frozen gel pack, and return to the laboratory for analysis. It’s that simple!

Your test results are usually available within 2 weeks.

NB. Certain medications can influence the levels of stress hormones reported in this test. For example, any steroid-based nasal sprays, inhalers, or eye drops; Clomiphene; Cortisone cream or patches; Ketoconazole; Oral steroids (e.g. Prednisone) and Phenytoin. Please mention any existing medical condition or medication when ordering your test kit.

I have done the test and yes, my stress hormones are imbalanced – now what?

Let me give you the good news straight away – there is A LOT that can be done to help you re-balance your stress hormones. Actually, this is where nutritional therapy really comes into its own.

Learning HOW, WHAT and WHEN to eat makes a massive difference to the health of your adrenal glands, as well as your overall well-being. Furthermore, the right nutrition combined with lifestyle adjustments and specialist dietary supplements (e.g. glandular extracts, adaptogenic herbs and specific nutrients) can help to rebalance your adrenal health entirely. If you’re diligent, you should expect to feel an improvement in your symptoms in as little as a week and depending on the severity of your stress-hormone imbalance, your adrenal health could be fully optimised within 3-6 months.

http://www.kiki-health.co.uk/articles_Is_Stress_Turning_You_Into_A_Wired_Tired_Pot_Bellied_Zombie.asp?inf_contact_key=d81be5cfc50ae275efd79a23bd6fbe5a6ef8faa88c0c987abd6a68983cbf2964

Olive Oil Health Benefits and Nutrition

Olive Oil Health Benefits

The health benefits of olive oil are extensive with new positive attributes discovered all the time. One prominent cardiologist recommends at least two tablespoons of extra virgin olive oil each day to enjoy the many ways olive oil can be beneficial to your health and well-being.

In addition to bolstering the immune system and helping to protect against viruses, olive oil has also been found to be effective in fighting against diseases such as:

Cancer: The phytonutrient in olive oil, oleocanthal, mimics the effect of ibuprofen in reducing inflammation, which can decrease the risk of breast cancer and its recurrence. Squalene and lignans are among the other olive oil components being studied for their possible effects on cancer.

Heart Disease:  Olive oil helps lower levels of blood cholesterol leading to heart disease.

Oxidative Stress: Olive oil is rich in antioxidants, especially vitamin E, long thought to minimize cancer risk. Among plant oils, olive oil is the highest in monounsaturated fat, which doesn’t oxidize in the body, and it is low in polyunsaturated fat, the kind that does oxidize.

Blood Pressure:  Recent studies indicate that regular consumption of olive oil can help decrease both systolic and diastolic blood pressure.

Diabetes: It has been demonstrated that a diet that is rich in olive oil, low in saturated fats, moderately rich in carbohydrates and soluble fibre from fruit, vegetables, pulses and grains is the most effective approach for diabetics. It helps lower “bad” low-density lipoproteins while improving blood sugar control and enhances insulin sensitivity.

Obesity:  Although high in calories, olive oil has shown to help reduce levels of obesity.

Rheumatoid Arthritis:  Although the reasons are still not fully clear, recent studies have proved that people with diets containing high levels of olive oil are less likely to develop rheumatoid arthritis.

Osteoporosis: A high consumption of olive oil appears to improve bone mineralization and calcification. It helps calcium absorption and so plays an important role in aiding sufferers and in preventing the onset of Osteoporosis.

Olive Oil Might Help Prevent Strokes

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According to a new study from France, older individuals who consume olive oil daily may be able to protect themselves from a stroke.  The study which is part of the Three-City Study, an on-going multicentre study of vascular risk factors for dementia, was published in the online issue of Neurology.

Researchers gathered information from the medical records of 7,625 individuals over the age of 65 from three cities in France: Bordeaux, Dijon and Montpellier. None of the participants had a history of stroke. They then categorized the individuals into three groups based on their olive oil consumption. The researchers noted that the participants used mostly extra virgin olive oil, as that is what is usually available in France.

After 5 years there were 148 strokes. The results showed that the “intensive” users of olive oil, those that used for both cooking and dressings had a 41 per cent lower risk of stroke compared to those that did not use olive oil at all. These results were noted even after considering weight, diet, physical activity and other risk factors. 

Olive Oil Diet Reduces Risk of Type 2 Diabetes

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Traditionally a low fat diet has been prescribed to prevent various diseases such as heart disease and diabetes. While studies have shown that high fat diets may increase the risk of certain diseases such as cancer and diabetes, it appears that it is the type of fat that counts rather than the amount of fat. We now know that a diet rich in monounsaturated fats such as the ones found in olive oil, nuts and seeds actually protects from many of these chronic diseases.

A recent Spanish study published in the scientific journal Diabetes Care showed that a Mediterranean style diet rich in olive oil reduces the risk of type II diabetes by almost 50 per cent compared to a low fat diet. Type II diabetes is the most common and preventable form of diabetes.

Olive Oil Keeps the Heart Young

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A diet rich in olive oil may be able to slow down the aging of the heart. It is a known fact that as we grow older the heart also goes through a normal aging process. The arteries may not function as well as they did and this can lead to a number of health problems. However, in a recent study, Spanish researchers discovered that a diet rich in olive oil or other monounsaturated fats could improve the arterial function of elderly individuals.

The study, published in the American Journal of Clinical Nutrition, compared the effect of a Mediterranean style diet rich in olive oil with that of a low fat high carbohydrate diet and a diet rich in saturated fats and concluded that the diet rich in olive oil resulted in the reduction of endothelial damage and dysfunction.

Olive Oil Fights Osteoporosis

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Osteoporosis is a disease characterized by a decrease in bone mass, which in turn causes the architecture of bone tissue to become fragile. This can then increase the possibly of fractures, making even the slightest of knocks potentially fatal for sufferers.

The disease is recognized as being particularly prevalent among postmenopausal women for whom a decrease in the production of oestrogen then weakens bone structures and most commonly affects the ribs, wrists, and hips. For this study, scientists were particularly interested in how a supplementation of olive oil could be used to help women in this category.

Tests were carried out on rats showing comparable conditions to female human menopause, with one group being treated orally with olive oil. At the end of the experiment, blood samples were collected and tested for levels of calcium, phosphorus, alkaline phosphatase (ALP), malondialdehyde (MDA), and nitrates.

The results found that that rats not treated with olive oil showed a significant decrease in calcium levels and a significant increase in plasma ALP, MDA, and nitrates levels.

Olive oil supplementation proved to be beneficial and was found to both attenuate these changes and to positively affect the thickness of bones. 

http://www.oliveoiltimes.com/olive-oil-health-benefits