functional food

Kale is a Green Vegetable I used to hate: All those dark green curly leaves that you see, stuffed between bowls of vegetables and condiments in typical salad bars. It may look pretty, and of course, it doesn’t wilt for days. But when you start to eat it, it most often tastes disgusting—at least, that’s what I used to think. And yet strangely enough, our grandparents grew masses of kale, and ate it! GREEN WIZARD Kale belongs to the cabbage family. This means it’s both frost-hardy and grows beautifully in cool climates. This is important: Its resistance to frost comes from its ability to draw some of the complex sugars—the ones that are good for you—from its roots into its leaves when the weather turns cold. This means that kale harvested in the late fall tastes beautifully sweet. Of course, it’s much more bitter when harvested in the summer. But there are ways of getting round this too. The sugar that it draws up into its leaves in fall and winter is very low-carbohydrate—there’s about three grams of carbohydrate to half a cup of cooked kale, so you can eat plenty without worrying about ‘over-carbing’ yourself. In fact, I don’t think you could find a better vegetable for health. It contains masses of minerals and vitamins, and carries inside it the strength that gives us strength against illness and degeneration. It’s a particularly excellent source of vitamins A, C, E, K, and magnesium. If you don’t know kale—or if, like me, you’ve ignored it because you’ve found it revolting—it’s time to change your mind. There are two marvelous ways of preparing it that I’d like to share with you. The first is to sauté it in olive oil and garlic. The second: Kale chips, which are unbelievably delicious. SAUTÉED KALE IN OLIVE OIL & GARLIC SERVES 3-4 What you need About 2 bunches of (preferably organic) kale, each of which should contain at least 10 long leaves 2 cloves of garlic, peeled and chopped 3 tbsp extra virgin olive oil ¼ tsp salt Here’s how Wash the kale in cold water, and pull away the flesh from its stems. Tear into small pieces. Let drain in a colander or sieve for five minutes, while you gently brown the garlic in the oil in a large skillet. Add the shredded kale and salt to the hot oil, and cover. Lower the heat to simmer. Keep covered for ten minutes, stirring occasionally so it cooks evenly. Remove from heat and serve. You might want to sprinkle with a few cashew nuts, which go nicely with the dish. KALE CHIPS MAKES 2 CUPS My ultimate favorite snack chips. I think you will love them the first time you try them. Their crunchy, salty goodness is more delicious than fried potatoes, and they’re good for you. What you need Half a pound of fresh kale (preferably organic) 2 tbsp olive oil 2 cloves garlic, chopped finely ¼ - ½ tsp salt to taste 1 tsp flaked chili/a sprinkling of paprika/Cajun seasoning (optional) Here’s how Preheat your oven to 350° Fahrenheit (175°C). Rub one tablespoon olive oil onto a couple of baking trays. Tear out the center rib and stem of each kale leaf, and discard into the compost. Cut the leaves into bite-sized pieces, about two to three inches wide. Wash the kale and dry very well. Put your pieces in a large bowl. Drizzle with olive oil, then sprinkle with the chopped garlic, salt and seasonings—these should be hand-mixed for even distribution. Place the kale in a single layer on your baking sheets, and bake until crisp and edges are slightly brown. This usually takes 12-15 minutes. About five minutes before they’re finished, gently toss them on the baking sheet for extra baking—but beware, they burn easily. Eat and enjoy, but be warned: This is something you will probably want to cook again and again. They are so delicious, even children love them.

Real age—your biological age—has little to do with how old you are in years. Most people, age prematurely. This is avoidable. It is also reversible. One of the reasons I have such a passion for herbs is, when you know what to use when they can slow biological aging, help restore balance, and improve how you look, you feel, as well as how your body functions year by year. Combined with regular detoxification and a natural diet high in a wide variety of fresh vegetables and top quality protein, they can even rejuvenate the body in medically measurable ways—improved circulation, increased resistance to illness, and to emotional and mental troubles. They can also help you reconnect with your innate vitality whatever your chronological age. NATURE’S PROTECTORS Plants do this in many ways. Some such as ginseng, garlic and gotu kola are specifically anti-ageing in their actions. Others—herbs such as purslane and thyme as well as foods like seaweeds, oranges, carrots, and green vegetables—are literally brimming with anti-oxidants and other phyto-chemicals which are protective, regenerative and immune enhancing. Make a few of these plants an every-day part of your life. They will help protect you from the kind of free radical damage which underlies both premature ageing and the development of degenerative diseases. Here are some of my favourite anti-ageing herbs: Gotu Kola Gotu Kola—Centella asiatica—has been used for centuries in India to extend life span and enhance memory. Gotu kola, like many quality bulk herbs, is native to the tropical regions of Asia and Africa, particularly Sri Lanka and Madagascar. Traditionally, its leaves are dried and steeped in order to create a tea or infusion. Gotu kola is also easy to grow in your garden or in a pot in the kitchen window however. It is also easy to introduce into your life. Just add a fresh leaf or two or a teaspoon of this dried plant to whatever herb tea you are drinking. You can also put a few leaves into salad when you make it. My favorite is a product for making your own gotu kola tea which is reasonably priced and organic. (see below) Nori Seaweed Nori Seaweed—If you have never used sea vegetables for cooking, this is an ideal time to begin. Not only are they delicious—imparting a wonderful, spicy flavour to soups and salads— they are the richest source of organic mineral salts in nature, particularly of iodine. Iodine is the mineral needed by the thyroid gland. As your thyroid gland is largely responsible for the body’s metabolic rate, iodine is very important to a person’s energy and to protect from early aging . I like to use powdered kelp as a seasoning. It adds both flavour and minerals to salad dressings, salads and soups. I am also excessively fond of nori seaweed, which comes in long thin sheets or tiny flakes. It is a delicious snack food which you can eat along with a salad or at the beginning of the meal. It has a beautiful, crisp flavour. I like best to toast sheets of nori by passing it over a hob flame for no more than a few seconds. This brings out its wonderful flavor and turns it crunchy. The only problem I have with toasting nori is that Gus, is completely addicted to it. This means there is no peace while we are making it. He can smell nori from far away even when the kitchen door is closed. As soon as we open it, he devours a couple of big sheets of nori which we have crumbled into tiny pieces for him. Green Barley Green Barley—This is a dried form of the natural juice taken from young barley leaves. It needs to be organically grown and pesticide-free. Rich in proteins, flavonoids, minerals including iron, vitamins such as K and B15, as well as chlorophyll and other nutrients, green barley boasts thousands of enzymes, not all of which are destroyed in the digestive process. Many can play important roles in supporting anti-aging metabolic processes. It also contains a high concentration of superoxide dismutase (SOD)—an anti-oxidant enzyme. Sprinkle from 1⁄2 to 1 teaspoon of green barley on to salads or mix into juices, miso broth or water. The brand I like best is very inexpensive and you can buy a pound at a time. Purslane Purslane—Portulaca oleracea brims with anti-oxidants—plant chemicals as well as vitamins known for their abilities to quench excess free radicals in the body. As such perslane enhances immune functioning. You can grow purslane in a vegetable patch or just about anywhere—even in window boxes, between the rose bushes or wherever you have an extra bit of space. Add purslane to fresh vegetable juices or put it through a blender to make ‘live’ vegetable drinks. Ginkgo Biloba Ginkgo Biloba—improves circulation to the brain. Lots of well founded European research shows this. It can even be helpful to people with Alzheimer’s disease. The leaves from this most ancient of trees restore memory, elevate mood, and quell anxiety. There are more than 300 published studies and reports which support the anti-ageing properties of Ginkgo. Its extract is used in Germany to help treat everything from depression and cerebrovascular insufficiency to asthma, transplant rejection and hearing loss. It is also used in a few expensive skin products to protect against environmental irritation. You can take ginkgo as an extract, tincture or in capsules. I prefer a high potency herbal tincture—1/4 to 1/2 teaspoon 2 or 3 times a day. Ginseng Ginseng—Panax quinquefolius—is the classic anti-ageing plant. It can be a godsend for both men and women when recovering from a long-term illness or stress or pulling yourself out of deep fatigue. And it improves libido in both. This root brings endurance when you need it. I like to take ginseng as a tea – but make sure you buy a good one. When I need strengthening I drink double doses of ginseng tea that has been specially processed to dissolve instantaneously in hot water. Horsetail Horsetail—Equisetum arvense is the best natural source of the mineral silicon which declines in the body as we get older. Silicon is important to the maintenance of strong bones, preventing osteoporosis, firming skin, and protecting from wrinkles and sagging. Horsetail is one of the world’s oldest plants. Organic horsetail tea is the best way to take this wondeful plant several cups a day. My favorite brand is organic of course and sells for less than US $12 a pound. Here are some of my favorites and the very best products: Organic Gotu Kola Herb Centella Asiatica Origin: India Kosher Certified by Kosher Certification Services Certified Organic by QAI, Inc. Gotu kola herb, like many quality bulk herbs, is native to the tropical regions of Asia and Africa, particularly Sri Lanka and Madagascar. Traditionally, the leaves of such herbs are dried and steeped in order to create a tea or infusion. Order Starwest Botanicals, Organic Gotu Kola Herb from iherb NORI ORGANIC SEAWEED Emerald Cove Silver Grade Organic Nori has a fine, pliable texture, producing exceptionally smooth and delicious rolls of nori-maki sushi. Just briefly pass over a low flame to toast before using. You'll marvel at the clean, sweet taste of this kind of edible sea vegetables. Order Nori Organic Seaweed from iherb ORGANIC GREEN BARLEY Frontier Natural Products, Organic Powdered Barley Grass Barley Grass is a whole food loaded with essential vitamins, minerals, antioxidants, fiber and many more nutrients your body needs every day. A wonderful way to ensure you're getting enough dark leafy greens in your diet. Order Organic Powdered Barley Grass from iherb GINKGO BILOBA TINCTURE ORGANIC We prepare our Ginkgo Extract from the leaves of Ginkgo biloba trees which have been Certified Organically Grown without the use of chemical fertilizers, pesticides or herbicides. To assure optimal extraction of Ginkgo's bioactive compounds, the leaves are hand-harvested in early autumn when Ginkgo's bioactive compounds are at their optimal concentration. They are then carefully shade-dried and promptly extracted. Our Ginkgo is never fumigated or irradiated. Order Herb Pharm, Ginkgo from iherb AMERICAN GINSENG ORGANIC We prepare our American Ginseng Extract from dry Panax quinquefolius roots which are Certified Organically Grown. To assure optimal extraction of American Ginseng's bioactive compounds, the roots are hand-harvested in mid to late autumn, are carefully shade-dried, and are then thoroughly extracted. Our American Ginseng is never fumigated or irradiated. Order Herb Pharm, American Ginseng from iherb HORSETAIL ORGANIC FOR TEAS A perennial grass that is dimorphic, having a fertile stem in the spring which dies back and is replaced by a sterile stem in early summer. The fertile stem is brownish in color, shorter and unbranched. The sterile stem is green with whorls of needle-like leaves and jointed stems. Order Organic Cut & Sifted Horsetail from iherb

Time to eat more! More what? More foods that heal. Organically grown plant foods, together with good quality fats and proteins. At last, the focus of nutritional healing is beginning to shift from an obsession with food groups, vitamin pills and much-hyped superfoods—from chia seeds to acai—for which we have been paying through the nose. Who needs them when so many delicious, readily available plants bring us natural healing phytochemical compounds. Their powerful, health-giving actions are well backed up by medical research. Get to know the health benefits of these easily obtainable foods. Make use of them and thrive. CRANBERRIES FOR CLEARING Cranberries are one of those wonderful red/orange/yellow fruits rich in flavonoid antioxidants and high in flavor. Native Americans have used them for centuries as both food and medicine. They have anti-fungal properties. They are anti-viral too. Cranberries, fresh or dried, also help prevent as well as treat many urinary infections such as cystitis. They knock out the Escherichia coli bacteria that glue themselves to the walls of the intestine and the bladder. An as-yet-unidentified phytochemical in cranberries prevents them from sticking. Cranberries also boast a natural antibiotic—hippuric acid. Eating them carries this little gem into the bladder and kidneys. MANGOS FOR DEPRESSION Mangoes have long been known as “food for the gods”. It was Paramahansa Yogananda who wrote in his autobiography, Autobiography of a Yogi, “It is impossible for the Hindu to conceive of heaven without mangoes.” He probably knew nothing about the biochemistry of this sensuous fruit, but he certainly got right its uplifting qualities. Mangoes are rich in anacardic acid— phytochemicals that bear a strong resemblance to drugs used to treat depression. This makes them a great way to start the day— especially if you can get them tree-ripened and organic. ASPARAGUS TREATMENTS Asparagus has long been used in ayurvedic medicine as a remedy against indigestion. Not long ago, researchers compared the therapeutic effect of asparagus with a commonly-used drug in the prevention of nausea and hiatus hernia, heartburn and gastric acid reflux. They found that asparagus was just as effective as the common drug remedy, yet it had no side effects. Asparagus also boasts excellent diuretic properties, too. It stimulates the digestion and is used to alleviate rheumatism and arthritis. A member of the lily family, asparagus was used by the ancient Greeks to treat kidney and liver troubles. It is one of the best natural remedies for PMS-related bloating and is a top source of folic acid, the antioxidant glutathione, and vitamin C. All three are associated with a reduced risk of cancer and a myriad of age-related degenerative conditions. FENNEL FOR PMS As well as containing potassium, fennel (bulb fennel) is full of phytoestrogens. These are the natural plant hormones which help protect from the onslaught of dangerous estrogens in the environment and from the negative effects of estrogen-based drugs, which continue to be doled out far too often to women. As a result, fennel is useful not only in helping to regulate menstruation, but also in calming PMS. It even stimulates the flow of breast milk in nursing mothers. When you buy fennel, look for the fattest stems—they have more flavor and contain more phytohormones. PEPPERS FOR ANTI-AGING Peppers go back at least 7000 years in their many forms: bell peppers, pimentos, cherry peppers, paprika, piquin, Anaheim, jalapeno, chili, cayenne and aji, to name a few. They became part of European fare when Columbus returned from the New World and introduced them to the court. By the mid-seventeenth century they were widely cultivated in Spain and Portugal. All peppers are rich in vitamins C and E and the carotenoids to help protect against degeneration and the damaging effects of toxic chemicals in the environment. The hotter peppers are rich in an alkaloid called capsaicin, which is known to decrease pain, enhance digestion, detoxify the body and protect it from ‘flu and colds. Eat peppers raw as crudités, bake them and add them to stews and soups. Their magnificent color and health-enhancing capacities are a wonder to behold. BASIL FOR SOOTHING Basil has remarkable healing properties. It calms the stomach and brings a calming quality to the whole body. Basil is rich in monoterpenes. These are phytonutrients with powerful antioxidant properties. It also contains lots more plant chemicals, which soothe stomach cramps and quiet upset stomachs, including eugenol—known for its ability to ease muscle spasms. Finally, basil is both antiseptic and mildly sedative. CHILIES FOR PAIN Most people think of chilies think in terms of herbs and spices, not of health. But chilies are a great addition to any health-enhancing diet, even in the smallest doses. One small chili boasts one hundred percent of the daily recommended dose of the antioxidant beta-carotene, as well as nearly two hundred percent of vitamin C. These nutrients help fight free radicals and therefore help protect against heart disease, cancer and early aging. They also strengthen immunity. In addition, chilies contain a plant chemical called capsaicin, which helps prevent cholesterol issues. Throughout history, chilies have been used to relieve pain. Recent research shows capsaicin can temporarily block chemically transmitted pain signals in the body. That’s why you find it in natural ointments useful for relieving arthritis and nerve pain. You’ll even find it in nose sprays for clearing headaches. There is good evidence that capsaicin may also soothe pains of the mind and soul, since it triggers the release of mood enhancing endorphins by the brain. GINGER FOR PMS The spicy, sweet ginger root is one of the greatest of all the natural health supports from the vegetable kingdom. It’s well known for its ability to calm an upset stomach and banish travel sickness. It is also brilliant at alleviating the symptoms of colds and flu by increasing circulation and calming fevers. It even eases PMS and headaches and has heart-protecting properties thanks to its ability to discourage the clumping of blood cells. To prevent or clear nausea you can use half a teaspoon of dried ginger or a tiny piece of fresh ginger. It relives indigestion and flatulence. Ginger stimulates circulation, and is used in natural medicine to counter rheumatism. In a study done in Denmark in 1992, researchers confirmed what ayurvedic practitioners have long known—that ginger relieves the pain of arthritis and rheumatism without side effects. Many scientists studying this amazing root believe that ginger works its wonders in no small part thanks to an ability to block inflammatory tendencies in the body. ROSEMARY FOR SORE MUSCLES Rosemary has a natural ability to soften the skin. When used in a carrier cream and rubbed on the body, its essential oils are a great help in relieving muscular soreness. But what I like best about rosemary is the way it revitalizes the senses through its pungent odor and taste. GREEN LIPS FOR INFLAMMATION With their beautiful blue-green shells, these sea gems—when harvested from unpolluted water—are not only a highly nutritious form of protein. They are rich in vitamins and trace minerals. In addition, green-lipped mussels are a great source of mucopolysaccharides and the free radical scavenging enzyme superoxide dismutase. Extracts of green-lipped muscle have been used successfully to treat inflammatory diseases from rheumatoid arthritis to osteoarthritis to eczema and emphysema. But eating them is even better than using extracts. Recently, they have even taken their place in the growing arsenal of natural cancer treatments. Always eat them cooked. MEET GOOD MEAT The problem with domestic meats is that, in many countries, most of them are laden with hormones, toxins and antibiotics. When you routinely eat non-organic meat, you can end up not only with a high level of uric acid in your body, but a tendency to form a lot of mucus and to build up toxic chemicals in the body, including hormones and antibiotics. This is why I buy only certified organic meat. The difference in flavor is remarkable, and I know that the animals I am eating have been carefully raised and are free of both excess fat and the toxicity that most domestic farm animals carry these days. LISTEN TO YOUR BODY I was a vegetarian for twenty years. I believe that a vegetarian diet is ideal for many people. I discovered in my mid-thirties, however, that vegetarianism was not ideal for me—probably because my ancestors, being Nordic, spent most of their lives living on fish, salted meat and whatever vegetables they could dig up from the frozen tundra. Our genetic make-up determines to a great extent what works for us and what doesn’t. When I added fish and game to my meals, my energy levels soared and I looked and felt better. Each one of us is unique. This not only determines what kind of foods we thrive on, it also determines what kinds of foods are best for us at any particular time of our life. For instance, many women at menopause find they do better by cutting meat out of their diet. Others discover just the opposite—that they need more protein. It’s a question of ‘suck it and see’. Don’t hesitate to shift from eating more vegetables at one time of your life to more fruit at another, and more fish at another. The human body is always changing, as are our needs for various foods. The magnificent variety of organically-grown, healing and health-enhancing foods to choose from makes the process of finding which foods serve you best a sensuous delight.

Coffee smells good and tastes great. It delivers quick energy bursts to clear away your brain fog. But the caffeine from the coffee bean can soon burn out, leaving you nervy and exhausted. Drinking coffee distorts insulin balance, triggers blood sugar distortions and creates unconscious addictions that are hard to kick. Mainstream medicine tells us that it’s the caffeine that causes problems. We are also taught that all caffeine is the same. Well, I’m here to tell you, it just ain’t true. Not all caffeine is the same When I was nine years old, I was in Brazil with my parents. There we discovered a plant also rich in caffeine which switches on your energy and keeps it going without the negative downsides associated with coffee-drinking. When this exotic plant is organically grown and carefully harvested to preserve its caffeine, along with many other plant factors that make it so powerful, it delivers energy, increases your strength and stamina and, unlike coffee, does not burn you out. The plant is called guaraná. It’s named after an Amazonian tribe—the Guaranis—who recognized its power centuries ago. It grows wild in the exotic Brazilian rainforest in the form of a red berry. And it holds the energy secret of Brazil, and many other South American countries. In Brazil, guaraná is a drink more popular than coffee. Thanks to its complex combination of health supporting plant factors, the naturally occurring caffeine—unlike coffee—is released slowly into your system. As a result, the energy boost that guaraná brings you is not short, nervous and abrupt with a rapid energy drop-off. It’s uplifting and it lasts without distorting your metabolism. Western medicine confused Western medicine has long been ignorant and confused over guaraná. You’ll find all sorts of contradictory, not to say absurd pontification about its so-called dangers if you surf the web looking for information about it. Don’t bother. For centuries, guaraná has been the best kept secret in South America for increasing physical and mental stamina, increasing positive motivation and keeping the population going day after day without the toxic chemicals in coffee and other energy drinks. Guaraná supports all twelve of the body’s fundamental systems important for human health. In the past 50 years, many research projects in the Southern Hemisphere have turned up remarkable truths about this amazing plant. By all means, look online and learn about this marvelous plant, but forget searching for good information from American or European scientific research projects. They don’t exist. Western medicine has hidden its head in the sand and turns out the same-old, same-old nonsense claiming that guaraná is nothing more than plain old caffeine so you might as well take a No-Doz pill or swallow another cup of java. But clinical studies from the Southern Hemisphere have much to tell. The alkaloids in guaraná, say researchers, stimulate our myocardium and central nervous system, reducing our fatigue while enhancing alertness. Guaraná is a superior health tonic. Its seeds hold from 4 to 8% caffeine including large amounts of saponins, terpenes, tannins and flavonoids. Its seeds are fatty. When you grind them into a powder they are not water-soluble, which is a major reason why the special caffeine they contain is only slowly metabolized by your body. This protects from the nervousness and abrupt drop-off you get from coffee. This also means that guaraná’s seeds are able to act as “carriers of energy” through the body. The energy they bring therefore has a calmer, cooler quality that both revitalizes and relaxes. Guaraná also enhances physical and mental performance and promotes thermogenesis by nutritionally stimulating the body’s Beta receptor pathway, breaking down stored fat and allowing it to be turned into energy. Warning Avoid Energy Drink Claiming guaraná Now here are some important warnings, so please listen: Should you decide to explore what guaraná can do for you, you must make certain that the product you choose is genuine guaraná imported from Brazil that contains the whole plant—instead of some cheap derivative which is only caffeine. Believe me, cheap imitations of the real thing are rampant. Big-selling drinks are riddled with plain old caffeine listed as guaraná on their labels. So are all those sports drinks and macho “energy boosters”, designed to attract men and women naïve enough to believe that they will get bigger muscles by using them. Stay away from such rubbish for the sake of your health and your pocketbook. Guaraná must never be mixed with a lot of other stuff, which could well make you sick. Guaraná is a substance only meant for adults. It is not for children, pregnant or breastfeeding women or anyone with fibrocystic breast disease. You should consult your health care professional before using it. Finally, use only one or two tablets of guaraná a day. More is NOT better. When to take them? Take only one tablet thing in the morning. If this works well for you but you feel you want another energy boost later in the day, you can take a second tablet at lunchtime. Find out what works best for you. But never take guaraná late in the day—it might interfere with your sleep. the very best guarana product I’ve investigated many guaraná products on the market. Here is what I believe to be the very best: Guarana Energizer Guarana is a natural herb imported from Brazil. It has been used for centuries by the Native Americans of the Amazon as an energizer. Order Guarana Energizer from iherb Each guaraná tablet contains approximately 200 mg of natural occurring caffeine. This is 1 to 2 times the caffeine in a cup of coffee. I’m keen to hear from you about your own guaraná experience. Do get in touch by adding a comment below: