functional food

For many years I’ve worked with herbs. I love the purity of them and their effectiveness when used to treat everything from infections and fatigue to depression and clearing stress. High on the list of my favorite herbs is Ashwagandha. It is also one of the most powerful herbs in Ayurvedic healing. It's been used since ancient times to impart the vigor and strength of a stallion to the body. In fact, in Sanskrit, the name itself means "the smell of the horse." Ashwagandha has long been known for its rejuvenating properties. Recently an excellent study reported in Biomed Research International discovered that Ashwagandha could significantly improve female sexual functions when women are given it in a concentrated form as a root extract. Fifty women diagnosed with female sexual dysfunction, including lack of sexual desire, poor sexual arousal, little or no female orgasmic experience, and an inability to become aroused through genital stimulation, were given this remarkable herb in an attempt to find out what, if anything, it might do to enhance their sexuality. Twenty-five of them took 300 mg of Ashwagandha root twice a day. The other twenty-five received a placebo during the eight-week period of the study. Researchers evaluated their sexual functions, including lubrication, arousal, desire, satisfaction, orgasm, pain, and overall sexual activity response to therapy, at four weeks and then again at eight weeks during the study. Those who received Ashwagandha reported significant improved sexual function scores when it came to orgasm, satisfaction, arousal, and lubrication. They experienced heightened sexual desire and even a growing number of successful sexual encounters by the end of the eight weeks compared to the women who'd been given a placebo. Researchers also discovered that Ashwagandha given in this way lowers the experience of chronic stress, which interferes with sexual response by lowering serum cortisol. They also reported another possible mechanism by which Ashwagandha enhances female sexuality: it was by "offsetting androgen deficiency syndrome, which is seen as contributing to a lack of sexual desire in some women." What is also interesting is that this wonderful herb even appears to increase serum testosterone, which plays an important part in sexual functioning in both men and women. The power of something as simple as a herb never ceases to amaze me, provided you know how to use it. Ashwagandha is rich in medicinal chemicals including alkaloids, choline, amino acids, fatty acids, and a variety of natural sugars. I’ve used it for many years to counter all kinds of difficulties, including problems concentrating, fatigue, stress, and lack of vitality. I discovered long ago that it can alleviate not only these common symptoms, but also supports energetic rejuvenation and heightens our sense of well-being. Of course medical researchers have been examining the power of Ashwagandha for years. There are more than 200 studies on the healing benefits of this botanical. Here are just a few of the other healing properties of Ashwagandha: It offers anti-inflammatory benefits. It helps reduce brain cell degeneration. It stabilizes blood sugar. It reduces depression and anxiety. It protects the immune system. Ashwagandha is what is known as an adaptogenic herb. Adaptogens contain a combination of health-giving substances including vitamins, amino acids, and other plant factors to support health. They can help your body cope with all sorts of external stressors, including poisons in the environment as well as internal challenges, including insomnia and anxiety. A healthy body is only built when we take into it essential vitamins, minerals, and other nutrients, which it can make use of by metabolizing them into energy and metabolic information for our tissues, organs, and cells. Ashwagandha is usually given in quantities from 600 to 1000 mg twice a day. It can be a great comfort for people who suffer from anxiety and insomnia. Drinking a cup of herb tea that contains a teaspoon of powdered Ashwagandha root before bed can be great for improving sleep. Of course you should always consult with your healthcare practitioner before using any herb to make sure that it is suitable for you, especially if you are taking any pharmaceutical drugs. Ashwagandha is not recommended for women who are pregnant or breast-feeding. Here are a couple of my favorite forms of Ashwagandha: Organic India, Organic, Ashwagandha, 90 Veggie Caps Relieves Stress & Builds Vitality Made with Certified Organic Herbs Herbal Dietary Supplement Safe for Vegans and Vegetarians Gluten Free Order Organic India Ashwagandha from iherb Irwin Naturals, Steel-Libido for Women, 75 Liquid Soft-Gels Bioperine Powered Absorption Promotes Healthy Sexual Response & Pleasure Daily Essentials Fatty Acids - Omega-3 Oils Dietary Supplement Order Irwin Naturals from iherb

In 2009 the US FDA approved two versions of a new sweetener developed for Coca-Cola and Pepsi, Truvia and PureVia, both of which use rebiana—an extract from the South American plant Stevia. Truvia has just hit the market in Great Britain supported by gigantic public relations celebrations that would do an aspiring politician proud. Stevia, in its natural state, is the best no-calorie health-supporting natural sweetener on the planet. Here is what you should know: 1. TRUVIA IS NOT STEVIA. 2. I ADVISE THAT YOU AVOID IT. Like every plant which has long been used as a food source, Stevia is a complex of synergistic substances and compounds including numerous steviosides, rebaudiosides, and glycosides. It is this synergistic power that creates its unique benefits including its anti-oxidant properties. When the FDA declared that these two manufactured zero-calorie sweeteners were “generally recognized as safe” (GRAS) it referred only to a couple of the active ingredients taken from Stevia that had been used in manufacturing including rebaudioside A—a component which imparts to the natural Stevia plant some of its sweet taste. What takes place when you extract only one or two of a plant’s parts and throw away the rest? Does the product you make out of this affect your body the same way as the natural plant? Virtually never. In The Toxicology of Rebaudioside A: A Review, researchers at UCLA report that a living organism metabolizes stevioside compounds and rebaudioside A at different rates. This makes it impossible to assess the potential risks to the body. The company behind the development of both Truvia and PureVia is Cargill. Cargill is one of the most notorious corporate polluters in America (which Conde Nast Portfolio listed as one of the “Toxic Ten.”) Coke and Cargill have conducted their own ‘research’ into the safety of Truvia on which the FDA gave them the go ahead to sell the sweetener. However, no genuinely independent studies have been done to affirm the safety of the product. And as even the Truvia website itself states: “While rebiana is natural and comes from a plant, it is not certified or grown organically at this time. That could happen in the future, depending on consumer demand.” How absurd. How can you claim to have invented an “all-natural” zero-cal sweetener that is not only not organically grown but which no genuinely independent studies have shown to be safe to use over time? THE BEST SWEETENER Last, and by no means least, remember that nature has given us many wonderful wholesome sweeteners which can be used in moderation without any adverse effects. The best sweetener of all is natural stevia—available from iHerb.com. Here are the two best stevias I have found anywhere. The first is great for baking, porridge, and sprinkling. The second is ideal to sweeten tea, coffee, sparkling water, and anything that requires a liquid form. It is also absolutely delicious. STEVITA:SPOONABLE STEVIA Stevita Spoonable Stevia uses only stevia extract with at least 95% pure glycosides (extremely sweet tasting ingredients of the Stevia herb leaves), and erythritol, a crystal granulated naturally produced filler found in fruits, vegetables and grains Order Stevita from iherb ENGLISH TOFFEE STEVIA All Natural, Zero Calories, Dietary Supplement. SweetLeaf liquid stevia with all natural flavors is convenient and easy to use. As a supplement, add nutritious stevia to water, tea, coffee, milk, sparkling water, protein shakes, plain yogurt or anything else you can imagine.. Order SweetLeaf Liquid Stevia from iherb

The second most cultivated and widely-eaten fruit in the world is the apple. It seems we had to be well into the 21st century before science finally discovered its nutritional value. Not long ago, Medical News Today featured an article about the top 10 healthiest foods. Apples were number one. Apples are extraordinarily rich in antioxidants, flavonoids, and marvelous dietary fiber. The phytonutrients and antioxidants they contain help reduce our risk of developing cancer, diabetes, hypertension and heart disease. But there’s lots more news, too. MAGIC FROM A HUMBLE APPLE Recent studies show that apples have the ability to improve neurological health as they are rich in quercetin, which reduces cellular death caused by oxidation and inflammation of neurons. According to research carried out at the University of Quebec, apples also reduce our risk of stroke. A large study involving 9,208 people showed that those who ate the most apples over a 28-year period had the lowest risk of stroke. At Florida State University, scientists praised the apple as “a miracle fruit”. Older women who ate apples every day had 23% less LDL—the bad-guy cholesterol—and 4% more HDL—the good cholesterol, over a 6 month period. Meanwhile, researchers at Cornell University discovered that apples can help “protect neuron cells against oxidative stress-induced neurotoxicity”. This reduces our risk of developing disorders such as Alzheimer’s disease. Also at Cornell, researchers discovered that an apple a day may help prevent breast cancer. There is some mounting evidence that apples help reduce the risk of diabetes. A large study involving 187,382 people showed that those who ate 3 servings of apples a week had a 7% lower risk of developing type-2 diabetes compared to those who did not. Finally, researchers at Oxford University discovered that eating an apple everyday can be just as effective as statins are in preventing vascular death in people over 50. It’s about time that contemporary research is starting to celebrate the power of the apple. I have known for 50 years that apples are a miracle food. With so many benefits and uses, it is hard to list them all. HEADSTART TO A HEALTHIER LIFE One of the best ways to trigger rapid detoxification in your body, and get you started on a way of living that will keep you healthy all around, is to do an organic applefast for a few days. Of course, no one experienced in the art and science of fasting should fast on water for more than a couple of days, unless they are under the watchful eye of a health practitioner well-trained in natural methods of healing—and never if they are pregnant, suffering from kidney or liver disease, or on drug therapy. But an apple fast is different. In truth, it is not a fast at all. You eat as much as you want—but only organic apples, in place of regular meals. Like the traditional water-fast, the applefast is a powerful tool for stimulating the process of detoxification on which high-level health depends. An applefast can be used in many different ways, each of which is powerfully helpful. First, if you are keen to change the way in which you’ve been eating, an apple fast can get you off to a good start. It spurs the rapid elimination of waste, clears away food sensitivities—which can be present as a result of eating convenience foods, too much carbohydrate and sugar—and it can banish the ravages of unnatural appetite that develops due to chronic overstimulation of the digestive system. After your first 2 or 3 day applefast, try to set aside one day each week for applefasting. A once-a-week, one day applefast is a great boost because a day a week on apples is an excellent discipline. It’s a practice that helps us break through ingrained habit patterns which make us unconscious and mechanical in the way we live, and largely unaware of what we’ve been eating. Finally, you can also use the applefast whenever or for whatever reason you have slipped and eaten something that you know your body was not happy with. For example, if you discover you have eaten more than you really wanted, or your system has become somewhat polluted because you were trapped in a smoke-filled room the evening before. A day of applefasting quickly helps correct digestive disturbances and internal pollution problems which can result. It left unchecked, being out of sorts can trigger unnatural and excessive appetite. In effect, an applefast puts you back on track again, and can have you feeling great when you wake up the following morning. APPLEFASTING—HOW LONG If you’re keen to get off to a good start with detoxification, set aside two or three days for an applefast. Buy a box of organic apples. Usually the greengrocer will give you a good discount when you buy a box at a time. Or, buy three or four different kinds for variety to get you started. They must be organic. Eat as many as you like, but eat the whole apple, including the peel, the seeds and the core. You must chew it all very well, until the last drop of flavor has been extracted from the fruit. The only part you throw away is the woody stem. The apples you eat must not only be organic, they need to be fresh and eaten raw too. You can munch these crisp organic fruits au naturel, or you can grate them and sprinkle a little cinnamon on top. You can even put them in a blender with clean water to make a whole apple drink. Eat apples whenever you’re hungry throughout the day. How long you carry out your first applefast depends on how convenient it is for you to munch on nothing but apples, and on how you feel. Usually a couple of days are enough to give you a good start on spring cleaning the body from within. Three days is as much as any healthy body should do on his or her on, without being under the supervision of a health practitioner well-versed in fasting and the use of living foods. No pregnant or lactating woman should do an applefast, nor should anyone with a kidney, liver or heart complaint, for in such cases a sudden change of diet carries with it potential dangers to health. But, if you are generally well, then a short applefast is a great way to clear the decks for a new way of healthier living. When your day or two on apples alone is finished, then you can start the next morning to apply your healthier way of eating based on fresh foods. ONCE A WEEK TREAT It really is a treat, too, as you’ll find after you’ve got into the swing of it. To lay aside one day of rest from the three-meals-a-day routine and spend it applefasting gives your digestive system a break. It helps clear your mind and encourages the letting go of old poor eating habits. It’s also an excellent tool for giving an extra push to the detoxification process. For me, applefasting is a pleasure. When I travel, and hate being faced with some of the airplane, hotel and restaurant food which I would otherwise be forced to eat. So instead, I carry a sack of apples with me, and munch away. I always find it increases my energy and has me sailing through whatever I have to do. I tend to vary the day of my applefast from week to week. Most often, it is Monday, because I feel that this is a good way to start the week. But when I have a commitment which entails lunch or supper or Monday, I simply shift it to a day later during the week. THE QUICK CORRECTOR In many ways, the most useful thing of all about the applefast is that you can call on it when you most need help to get you back on the rails again. Each of us occasionally finds ourselves in a situation where we’ve eaten something that we would rather not have eaten. You may find your system has been upset by some dish you were served the day before, which has forced the return of false appetite, and does not seem to want to go away until your digestive system is calmed and your body is balanced once more. Or perhaps you’ve overeaten—old habits die hard, and you must be patient with yourself if this does happen—or you’re under heavy stress for some reason, and feel you need help to smooth things over. The applefast is ideal as a “quick corrector” in any of these situations. Spend a day munching organic apples, and it well you to rights again, so that when you awaken the next morning you feel more centered and more yourself, ready to get back to eating good-quality foods with renewed enthusiasm and energy. CLEANSING CRISIS Very occasionally when someone goes on an active program of detoxification beginning with the applefast, he or she has the experience of a headache at some time within the first day or two, or feeling moody or having an upset stomach or loose bowels. This is a sign that your body is throwing off wastes at such a pace that you are experiencing what is known in natural medicine as a cleansing crisis. In fact, this happens to very few people. If you happen to be one of them, be glad. Even though it may be a bit of a nuisance for a few hours, it’s actually a good sign. Your body is taking the opportunity to get rid of a lot of debris that it wants to eliminate. If a cleansing crisis does take place, make time to relax—in a darkened room if possible—and be kind to yourself. It’s quite a feat to be ridding your body of so much old debris at once. The cleansing crisis will pass quickly, leaving you better than ever. BEWARE THE CAFFEINE MONSTER People most likely to get a headache as part of the cleansing crisis are those who’ve been drinking several cups of strong tea or coffee a day. This kind of reaction is triggered by your tissues dumping a lot of stored caffeine into your bloodstream all at once in order to clear it from your body. The first time this happened to me, I had been in Vienna for six days, where everybody drinks coffee—and very strong coffee indeed—all day long. Not being much of a coffee drinker myself (apart from a cup of bitter Turkish coffee once every six months after a middle-eastern meal), while there, I decided to go along with the custom. The day I left the city, I got into an airplane to return to London and to my usual way of eating, and found I was struck down by the most appalling headache which lasted about four or five hours. It was no fun, believe me. But when it passed, I did a 3 day applefast. I was left with the most wonderful feeling of freshness and lightness—the way you feel on a beautiful summer’s morning when there is a light breeze blowing. This sense of lightness is a common one for people who turn to an applefast to clear their system of stored wastes. It more than makes up for the headache or tummy upset that heralded its coming. When you experience a headache as severe as the one I had that day, it makes you appreciate even more how valuable a one-day-a-week applefast can be, and what a source of pleasure and energy. It’s something I would never want to be without.

Each year we hear about some “deadly” new strain of flu. The powers-that-be incessantly spread fearful propaganda about their dangers. So much so that vaccination has now become widespread from cradle to grave. Despite all the media hype, we know little about the long-term consequences of most inoculations being forced upon us today. We do know that some of these vaccines provoke illnesses they are supposed to be preventing. Meanwhile, what few are aware of as yet is this: Microchip implants have become so small now that they can be, and frequently are, injected direct into the human body via a hypodermic needle while a vaccination is being given. This is without consent. Many are injected into the bodies of newborn babies. There the implant remains. Thanks to its presence in the body, with the help of satellites, any implanted person can potentially be tracked anywhere on the planet, since these minute implants respond to low-frequency radio waves. Enough about these questionable high-tech practices. When it comes to prevention and treatment, I’ll opt for nature power every time. Simple herbs work better and are far safer. They keep me from being laid low by illness even when people all around me are dropping like flies. NATURE’S WAY If you are generally healthy, yet lead a stressful lifestyle, the occasional cold is simply your body’s way of getting rest and clearing out toxins. However, if you find yourself spending most of the winter with your nose in a handkerchief, then it is time to take preventative action. Both colds and flu are viruses. There are many plant friends that can help protect from them. Viruses cannot replicate themselves without entering your own cells and altering their function. If you can prevent a virus invading your cells, you will stop cold and flu in their tracks. Giving your immune system a boost for the colds and flu season is the key to doing this. Eat well—plenty of fresh vegetables and some low-glycemic fruit, and cut out all the packaged convenience foods. They are worthless when it comes to protecting or enhancing your health. AT FIRST SNIFFLE The moment you feel you may be coming down with something, it’s time to listen to your body. You might like to stop eating cooked food and go raw. In such circumstances, I often don’t eat anything at all—just take live, fresh organic juices like carrot, spinach, apple, celery, kale—whatever I have in the house or can pick up at the market. Animals stop eating when they feel unwell. So do children. The body needs all its strength to get rid of the invasion. Trust this. Boost your immunity by wrapping yourself in your favorite blanket, watch your favorite film or listen to music you like. Have a glass of juice or, if you prefer something warm, a bowl of tonic soup. Remember, your body is trying to clear itself of stuff that does not belong in it. Make time to let the clearing take place. GOOD OLD VITAMIN C Remember the discoveries of two Nobel Prize winners—back when the Nobel Prize still meant something: Begin by taking at least 4 to 8 grams of vitamin C a day. This may sound excessive, but if you are under-the-weather or your immune system needs a boost, you will soak up vitamin C like blotting paper. It’s worth remembering that we don’t make our own vitamin C like other animals. If we were goats, we would be making 5 grams of vitamin C per day or more for ourselves. The body simply flushes out any vitamin C it doesn’t need. If you find your bowel movements are loose, reduce the amount you are taking a little. You can rest assured that your cells are being adequately flushed in ascorbic acid. Look for a supplement that has bioflavonoids in it as well. And if you have a delicate tummy, go for a brand that’s “buffered.” Personally, I take 3 grams of Vitamin C 3 or 4 times a day when I feel a cold or flu threatening, until 2 days after all symptoms have disappeared. SWEET PROTECTION Astragalus is the root of the yellow vetch plant. Unlike many herbs, it actually tastes good. Creamy yellow, it’s a favorite among the Chinese for strengthening digestion, overcoming chronic weakness, and enhancing wound-healing. Astragalus brings deep strength to the immune system, increasing the number and quality of white blood cells used to fight infection. It even boosts the production of interferon. This is why it is often used with HIV and cancer patients whose immune systems have been undermined by chemotherapy or radiation. Astragalus is also an adaptogen, a plant which is often called a ‘medicine for well people’ that, taken over time, brings strength and support to the whole body. Three cups of astragalus tea a day helps ward off colds and flu, so long as you take it consistently every day during the cold season. Chinese medicine defines ailments as being either ‘hot’ or ‘cold’ and herbs as being ‘warming’ or ‘cooling’. Astragalus is a warming herb to be used with ‘cold’ illness. Use it for protection as well as an immune boost after any bout of cold or flu. Organic astragalus is increasingly available in herb stores dried and shredded. Bought from Chinese pharmacies and Asian markets, dried astragalus root looks like ice-lolly sticks. It is cheap and simple to prepare, and it makes a mild, sweet tea. Look for sticks which are long and thick, firm yet bendable with a few striations. They should have a sweet taste when you chew on them. DRINK ASTRAGALUS TEA I make enough for three or four cups at a time. This recipe can make a sweet chilled drink, but I prefer to reheat mine and drink it warm. Here’s how: Put 6 sticks of astragalus, 3 pieces of licorice root sticks and a 2 inch piece of fresh ginger, peeled and sliced thinly, into a saucepan (not aluminum or non-stick). Pour 1 ½ liters (just over 2 ½ pints) of cold water over the herbs and bring the mixture to the boil. Reduce the heat and simmer for 20 minutes. Take it off the heat and allow to stand for 10 minutes. Strain and keep in the fridge. (You can also buy astragalus herb tea in a packet, which you can prepare as you would a cup of ordinary tea.) ELDERBERRIES FROM THE GARDEN Elderberries too make an excellent healing tea. It has been shown in trials to help protect from infection. If ever you do succumb to flu or a cold, elderberry tea can shorten the length of time you are ill. If you are one of those people who tend only to be recovering from one illness when another hits, these wonderful berries can help break the chain and give you time to recover completely. The way it works against flu is fascinating: The flu virus breaks into healthy cells by piercing them with spikes on its surface. Elderberry appears to make these spikes useless, so defeating the virus before it has had a chance to do any damage. You can make your own Elderberry tea from the garden. Here’s how: Put 2 tablespoons of crushed fresh or frozen elderberries in a tea pot. Pour three cups of boiling water over them and steep for 5 minutes. Strain and drink. JAPANESE HELPERS Shiitake and Maitake mushrooms not only taste delicious, they contain excellent immune strengthening compounds, among them the compound lentinan. This phytochemical helps lower elevated cholesterol. It also boasts anti-aging and anti-tumor properties. You can take Shiitake and Maitake in capsules or as extracts, but I prefer eating the mushrooms themselves. I soak the dried mushrooms and put them in salads, soups and stir-fries. All of these will help you to ward off colds if you make them a part of your daily life. You won’t get their full benefits, however, unless you support your body with a good supply of all the nutrients it needs for good health. HOW TO LIVE A COLD-FREE LIFE 1. Cut back or eliminate completely cereal-based, grain-based and sugar-based carbs. 2. Eat a large, raw salad once a day. This is the best possible way of enabling your body to rebalance and rebuild itself, restoring metabolism to its peak level. Choose high-quality real foods. Shun all packaged convenience stuff. 3. Eat plenty of ‘high water’ foods. Your body is 70% water. For it to cleanse itself properly, it’s useful to make at least 50-75% of your daily diet high-water foods—fresh, low-glycemic fruit and vegetables—most of them eaten raw. This is one of the easiest stay-healthy guidelines to keep. If you are eating fruits or vegetables for breakfast and at least one big salad a day, it just about takes care of itself. 4. Don’t eat between meals. If you are truly hungry, have a piece of non-sugary fruit such as berries or some crunchy raw vegetables. Your system thrives when you give it time to complete the digestion of a meal before you put anything else into it. Four or five hours should elapse between lunch and dinner, otherwise digestion (never at its best when you are unwell anyway) can be incomplete. 5. Drink plenty of clean water—up to 3 liters a day if you have a cold or feel yourself coming down with one. Avoid coffee, milk, which is mucus forming, and alcohol. Instead, drink plenty of filtered water. Take advantage of the huge number of delicious herb teas now available. 6. Try sprinkling a handful of sage or eucalyptus (or a few drops of the essential oil) onto a bowl of hot water and inhale the steam to ease any respiratory difficulties—cover your head and the bowl with a towel to keep the steam in. Celebration Herbals Organic Astragalus Root Tea Astragalus is one of the most famous herbs used traditionally in China. The long oval leaves have a feathery appearance and the Astragalus puts forth handsome bell shaped flowers with pale yellow petals. The root, which is used in herbal preparations, has a yellowish white interior and faint sweet taste Buy Celebration Herbals Organic Astragalus Root Tea Celebration Herbals Organic Elderberry Herbal Tea The Elder is a legendary tree, considered magical and sacred in folklore and myths. Some herb manuals refer to it as the medicine chest of the country people. The Elder Tree produces creamy-white flowers in late spring which give way to bunches of juicy, purplish black berries in early autumn. Birds love Elderberries and will eat entire crops if given the opportunity, so harvesting must be done quickly. Buy Celebration Herbals Organic Elderberry Herbal Tea Mushroom Wisdom Super Shiitake Tablets Paradise Imperial Mushroom Blend is a Full Spectrum hot water extracted concentrated formula. It provides a complete full spectrum with active levels of polysaccharides in the balanced ratio nature intended without isolating, fractionizing or using toxic solvents, harsh chemicals or gases to ensure all active and synergistic constituents are present. Buy Mushroom Wisdom Super Shiitake Tablets

Remember how your mother or grandmother used to tell you to make sure you got “lots of bulk”—and that meant eating oatmeal, muffins, and lots of wholegrain bread? Well, they were partly right and they were terribly wrong. Fiber is a vital part of your diet when it comes to promoting health and protecting the body from degeneration. But cereals, whole-wheat and bran muffins are not the way to go. TRUTH ABOUT FIBER What is the way to go? The answer may surprise you. The healthiest source of fiber does not come from wholegrains—which disturb blood sugar, create insulin resistance, and cause leptin resistance, making many people fat. (These things, by the way, have become a major driver in most chronic degenerative diseases.) The best fiber comes from fresh fruits and vegetables, which are full of both soluble and insoluble fiber. Insoluble fiber: This kind of fiber is found in dark green leafy vegetables, green beans, celery, kale and carrots. It’s the kind of fiber that does not dissolve at all, but adds bulk to your stools. It helps other foods you are eating move rapidly through your digestive tract so that elimination becomes healthier and more regular. Soluble fiber: This kind of fiber attracts water and turns to gel during digestion. You find soluble fiber in seeds, peas, nuts, blueberries and other berries, fresh beans and psyllium seeds. Soluble fiber helps slow down your digestion. It makes you feel full for longer. This is important for people who have a tendency to gain weight and to suffer from food cravings. One of the magic things about good quality fiber is that it actually ferments inside. This is wonderful because it releases something called acetate, which travels from your gut to the hypothalamus—the control center in your brain—and there it helps you stop eating more than your body needs. WHAT IS FIBER? Dietary fiber is a biological unit, not a chemical entity such as a vitamin or mineral. We get the best fiber from eating plant foods—beans, seeds, some pulses, fresh raw vegetables and fruits. Using simple sugars contained within, these plants produce a number of carbohydrate polymers. Some of these serve as energy stores for the plants, and are almost completely digested and absorbed in the intestine when we eat them. These are the soluble fibers. Others—the fibrous or viscous polysaccharides and lignins—lend the plants their structure and form, but we cannot digest them. Instead, they pass through the colon intact, where they are fermented to some degree before being eliminated from the body as waste. These indigestible polysaccharides, which make up the cell walls of plants, are known collectively as “insoluble dietary fiber”. They have a variety of other names, too. EACH IS UNIQUE Each kind of fiber behaves differently and has different benefits for the body: From cellulose, which binds water and increases fecal bulk, to pectin—very rich in apples—which is water soluble; hemicellulose, which shares some of cellulose’s characteristics and helps relieves constipation, aids weight reduction, and clears out carcinogens from the bowel; lignin—the woody fiber that you find in raspberries, strawberries, Brussels sprouts, cabbage, kale, parsley and tomatoes—which helps eliminate the wrong kind of cholesterol and bile acids from the intestine; and the gums and mucilages, which are sticky fibers that food manufacturers make good use of as thickening agents in convenience foods. MASSES OF HEALTH BENEFITS When it comes to enhancing your health, protecting you from degenerative conditions and weight gain, the gifts of fiber are many. First, the right kind of fiber—such as acacia fiber, a soluble fiber—is great for helping people with irritable bowel syndrome. Using an insoluble fiber, such as beans or peas, can reduce the risk of diverticulitis by about 40%. All forms of soluble fiber help slow down the rate at which your body absorbs carbohydrates and sugars, helping to clear sugar cravings and aiding weight loss. Fiber is also great for your skin, especially psyllium husks and seeds. These help clear any overgrowth of Candida albicans—fungi and yeasts—from your body, helping to eliminate food cravings and protecting your skin from acne and rashes. A high-fiber diet helps lower your risk of hemorrhoids, which are caused by chronic constipation. A high-fiber diet also reduces the risk of kidney and gallstones, probably because it helps to regulate blood sugar. Research shows that good quality fibers help heart patients live longer. They are also marvelous for curbing the appetite. One of the surprising ways in which they not only do this, but also help protect us from degenerative conditions, is through fermentation. This process in the gut releases acetate, a waste product that has powerful and positive effects on the body. One of the things it does is to transmit information to the hypothalamus in the brain, which regulates your appetite and tells you when you’ve eaten enough. Research indicates that the appetite-suppressing qualities of acetate are excellent. RADIATION PROTECTORS Some of the best protection from radiation—which we’re experiencing more and more in our increasingly polluted environment—comes from fiber. So make use of it to protect yourself from the kind of radiation poisoning that now contributes to degenerative diseases. Seaweed is also one a great source of radiation protection. Studies have shown that alginate in seaweed and kelp products protect an organism from absorbing radioactive elements such as strontium-90 and cesium, both of which are incredibly dangerous to the body. Amongst other things, strontium-90 tends to replace calcium in the bones, leading to bone disease and cancer. Kelp is helpful in protecting against other kinds of environmental pollutants. The fucoidin it contains helps block the absorption of lead and other heavy metals. There is some evidence that, like pectin—the dietary fiber found in good quantities in apples—it can also help remove much heavy metal poisoning from the body from cadmium, aluminum and lead. Putting seaweeds in soups and vegetable dishes, making laverbread, or even taking kelp tablets can all help prevent the buildup of heavy metals in your body. FIBER 101 Governments recommend that we take in somewhere between 10 and 25 grams of fiber a day. Most people only get half of this, or even less. Because I eat 50% to 70% of my foods raw, I take in at least 40 grams a day. What is interesting is this: Research shows that our Paleolithic ancestors as well as tribal cultures, a few of which still exist on the planet, got somewhere between 35 and 60 grams of fiber a day! Aim for 30 to 40 grams of fiber a day and eat lots of vegetable foods. Your body will thrive on it. You will not find any good quality fiber in manufactured and processed foods. I strongly advise you not to eat such foods. Here are some of the vegetable foods and seeds that are excellent sources of fiber. Flax seeds, chia seeds, and psyllium seed husks Vegetables such as broccoli, Brussels sprouts and kale Macadamia nuts and almonds Berries of all kinds Green beans, peas, onions and root vegetables All the fibers listed above have been shown to help the body protect itself from cancer and other forms of degeneration so common in our world—fibroids, endometriosis, Alzheimer’s disease and heart problems. These fibers can also help tremendously to alter the metabolism of excess estrogen in the bowel—so that more of it is excreted and less of it is reabsorbed. I personally eat lots of green vegetables—most of them raw. My favorite source of seed fibers is twofold: Organic chia seeds and organic whole psyllium husks, which deliver both soluble and insoluble dietary fiber. If you have any sort of irritable bowel issues, I recommend acacia fiber. It is a soluble fiber that is very soothing to the gut. GO RAW What is so special about organic raw vegetables? Plenty. They have powerful protective qualities, which is why diets high in fresh green vegetables are recommended as an aid for protecting the body from degenerative diseases: Arteriosclerosis, arthritis and cancer. This is especially true of raw vegetables. Even more important, a diet high in raw vegetables not only provides you with the best quality fiber that you’ll find anywhere. It actually increases the microelectric potentials of your body’s tissues, making your cells function better, improving intra- and extra-cellular exchange, and imparting high levels of mental and physical vitality to your whole being. Fresh organic vegetables are the best source of natural fiber, vitamins and minerals for high-level wellness. I suggest that at least 50% of what you eat each day be made up of raw vegetables with some of the best low-glycemic fruits, such as the berries. Go raw. You won’t regret it. LESLIE RECOMMENDS Apart from all those wonderful green, organic vegetables you can sprout in your kitchen or grow in your garden, the products that I like best providing wonderful sources of fiber are these: Psyllium husks Chia seeds Acacia fiber BEST ORGANIC PSYLLIUM USDA Organic Non-Irradiated Kosher Certified Organic by QAI Certified Organic Plantago Ovata ForssK. 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I never met a vegetable I didn’t like. Of course, it took me a while to realize this. Like a lot of people, I grew up fed on mushy Brussels sprouts, canned spinach and revolting beetroot salads, as well as other nameless horrors served in truck drivers’ cafes and as school meals. Only when I began to make vegetable juices, exuberant salads and cook my own vegetables did I discover just how delicious vegetables can be in their many incarnations. For a long time, cooked vegetables have had a bad rap. Some of this is the result of our not being able to buy an abundance of good quality organic vegetables. As a result, most of us have come to think of vegetables as flavorless things which everyone knows you’re supposed to eat because they’re good for you, but nobody can face them. When vegetables are cooked properly, they have a marvelous flavor of their own. LIFE FORCE CAN BE YOURS From the humble turnip to the leaves of radiccio, vegetables are superb sources of light energy form the sun—the same light from which your living body is made. Their beauty is the beauty of life force itself. When they have been grown in healthy soils and eaten either raw or with as little cooking as possible, this energy becomes your energy—an energy which can’t be measured in chemical terms but its potential for enhancing health exceeds even that of phytonutrients themselves. Steam vegetables, stir-fry them, bake them, purée them, eat them raw—however you go, vegetables are not only one of the most important food groups in relation to health; they are some of the most delicious. BEYOND ANTI-OXIDANTS Low in calories and riddled with fiber, certified organic vegetables are rich sources of antioxidants from Vitamins C, E and phytochemicals, helping to protect against the free-radical damage that produces degeneration and rapid aging. Not long ago at Tufts University, scientists developed a method of determining the anti-oxidant power of specific fruits and vegetables by measuring their ability to quench free radicals in a laboratory test tube. We can now test a food’s oxygen radical absorbance capacity. Using the ORAC test, we can categorize a fruit or vegetable according to its overall anti-oxidant power. Fruits such as blueberries, blackberries, strawberries and raspberries are at the top of the list, along with vegetables like kale and spinach, Brussels sprouts and broccoli. The antioxidant capacities of a high ORAC fruit or vegetable goes way beyond its vitamin and mineral content. COLOR ME RADIANT By now independent researchers have identified hundreds of health-enhancing phytochemicals to inhibit blood clotting, balance cholesterol, detoxify the body of wastes and poisons, reduce inflammation and allergies and even slow the proliferation of cancer cells. These amazing nutraceuticals, work synergistically. This means that the wider the variety of low-sugar fruits and non-starchy vegetables you eat, the greater will be the protective health-enhancing benefits you. Eat more spinach and leafy greens such as silver beet, kale or collards, and you tap into a rich supply of the carotenoids, zeaxanthin and lutein to help protect your eyes and brain from degeneration. In an interesting study of 356 older people reported in the Journal of the American Medical Association, researchers found that eating good quantities of these leafy green vegetables—the equivalent of a large spinach salad each day—reduced their risk of macular degeneration by 43%. (This is the age-related retinal disease that has you holding a menu three feet away from you in order to read it.) SIGN OF THE CROSS I always think the word “cruciferous” sounds like some kind of a crunchy salad. In fact it is used to identify vegetables, including the brassicas, which get their name from the fact that they carry cross-shaped flower petals. These same vegetables—including bok choy, mustard greens, collards, turnips, swedes, broccoli, kale, cabbage and cauliflower, boast high levels of all sorts of phytochemicals and vitamins, plus special kinds of precious fiber. For a start, they are rich in indoles, especially indole-3-carbinol, which has the remarkable ability to increase your body’s production of detoxifying enzymes. This is one of the reasons why women who eat a lot of the crucifers—four or more times a week— have a very low incidence of cancer of the breast and of the ovaries. Indole-3-carbinol, and probably other plant factors too, in cruciferous vegetables both help clear the body of the forms of estrogen that have a negative effect on it, as well as dramatically decreasing the body’s production of these forms of estrogen. But beware: indoles are highly heat-sensitive. To get the best from them both in flavor and in their health-boosting powers, it is best to eat them raw, lightly steamed or wok-fried. PROTECT YOUR DNA Another study from the Journal of Neuroscience reported that eating a good portion of spinach each day delayed the onset of age-related memory loss. Broccoli and Brussels sprouts, rich in sulforaphane and indoles, protect DNA from damage. Scientists estimate that each of the 60 trillion cells in the human body, each one suffers 10,000 free radical “hits” each day. And this is on the increase as a result of increasing chemicals in our environment. Phytonutrients help protect us from oxidation damage. Eating large quantities of fresh organically grown vegetables is breakthrough stuff when it comes to establishing radiant health. So make friends with the colorful vegetable kingdom. Build your daily meals around them by eating salads, by drinking juices, by cooking them in ways that preserve as much of their innate life-enhancing abilities as possible. So much for the technical stuff. Now, let me share with you a few of my favorite vegetable recipes. Try them and see what you think: perfect purÉes I’ve never been able to figure out why the most common puréed vegetable is mashed potatoes, when there are so many other vegetables, like beetroot, swede, spinach, beans, carrots, and celeriac, which purée equally well. The secret of great vegetable purée lies in what you add to it. You can either cook the vegetables and purée them on their own, or you can mix them together to make bright-colored complements for fish, poultry and meat dishes. One of my favorites is celeriac, which I think goes beautifully with any kind of game or fish. Carrots too make a wonderful purée, as does spinach. Even beetroot, which I think tastes ghastly in its normal boiled form, brings wonderful color and flavor to a meal when puréed and seasoned properly. What You Need 450g of root vegetables 1/2–3/4 cup of organic, sugar free coconut milk 75g of butter 1/2 teaspoon of vegetable bouillon powder 2 cloves of garlic, chopped (optional) 3 tablespoons of chopped parsley A handful of raw cashew nuts Sea or Himalayan salt Freshly-ground black pepper Here’s How Cut off the top and bottom of the vegetables and wash thoroughly, but do not peel, as much of the nutritional value in vegetables is in the skin itself. Slice each vegetable about 1/4 inch thick and cut each slice into 4–8 pieces. Place them in an electric steamer or a steamer pan over boiling water. Steam for 15–20 minutes until they grow tender. Put the cooked vegetables into a food processor or blender. Add the butter, garlic, vegetable bouillon powder, parsley and cashews and blend, adding enough coconut milk to give your purée the consistency you want. This usually takes about 2–3 minutes. Taste and season accordingly. You can make these purées the day before and then gently reheat them with a knob of butter on top. Asparagus A member of the lily family, asparagus was used by the ancient Greeks to treat kidney and liver troubles. It's one of the best natural remedies for PMS-related bloating and a top source of folic acid, the antioxidant glutathione and vitamin C. Not only does asparagus appear in early spring with a very short growing season—which makes it seem ultra-desirable—it is another powerfully healing vegetable. Asparagus has long been used in Ayurvedic medicine as a remedy against indigestion. When researchers compared the therapeutic effect of asparagus with a commonly used drug in the prevention of nausea, hiatus hernia, heartburn and gastric acid reflux, they found that asparagus was just as effective as the common drug remedy, yet had no side effects. Asparagus also has great diuretic properties. It stimulates the digestion and has long been used to alleviate rheumatism and arthritis. And it has sedative properties. When shopping for asparagus, look for bright green, straight, fresh-looking spears with compact tips. Stay away from the woody, stringy or streaked spears and those with spreading tips. These are sure signs that they're not really fresh. Bring the asparagus home and rinse it in cold water. You can use raw asparagus in salads by cutting it into 1/2" pieces, and also as crudités with dips. But the thinner asparagus is better for this. And it must be very fresh and crunchy if you're not going to cook it. Because the tips of asparagus cook much faster than the tails, it's a good idea to steam it in a tall, lidded pan designed specially for that purpose: but don't worry if you don't happen to have one. I like to serve steamed asparagus with wedges of lemon and shaved Parmesan, plus a little garlic salt and pepper. You can also use homemade dips, pestos or mayonnaise including aïoli and serve asparagus hot or cold. BAKED ASPARAGUS serves 4 to 6 I love baked asparagus. This recipe makes a great starter to a formal meal, but I like to eat it on its own as a meal in itself. What You Need 3 dozen organic asparagus spears, trimmed and peeled if necessary 2–6 tablespoons of melted butter Sea salt or Himalayan Salt and coarsely ground pepper to taste 1 lemon, divided into 6 wedges Here's How Place the asparagus side by side in a flat, rectangular baking dish and drizzle wipe with butter. Season with salt and pepper. Cover with a lid or with foil. Then bake at 225ºC (430ºF, Gas Mark 7) for 20–30 minutes, depending upon the thickness of the asparagus – that is until the spears are browned and tender. Add a little extra melted butter just before serving if it is needed, and a wedge of lemon to each plate. This can be served warm or cold. snow pea AND ALMOND STIR FRY A great combination of crunchy almonds and delicate green mange tout, or snow peas. What You Need 250g of snow peas 2 tablespoons coconut oil or boiled-down soup stock 50g of almond slivers, toasted or raw 125g of mushrooms 1 teaspoon of tamari 1” finger of fresh ginger, shredded fine Here’s How Top and tail the snow peas. Heat the oil or boiled-down stock in a wok or large frying pan. When hot, add the almonds and ginger and stir fry for 3–5 minutes. Now add the remaining ingredients and continue to stir fry for another 2–3 minutes. Serve immediately. Other Ways to Go Great candidates for stir frying include Chinese cabbage with cashews, sprouts with tofu, carrots with fresh parsley, cabbage and onions. Do try some of my favorite recipes and let me know how you get on with them. Also, please let me know if you have any other of your own wonderful vegetable recipes you want to share with us.

Motherwort—Leonurus cardiaca—is also called Lion's Tail or Yi Mu Cao in the Chinese Pharmacopoeia. It grows in waste places. Motherwort is the most comforting herb I have ever come across. It brings a sense of inner security and calm strength that is unequalled by anything, except perhaps for a love affair of the deepest order—maybe not even that. This wonderful herb has gained its name from the ancient practice of using it to reduce anxiety during pregnancy. The plant has good sedative properties which have been well validated by scientific experiments. It is able to calm the nervous system while at the same time acting as a tonic to the body as a whole. Culpepper, who believed that motherwort belonged to the goddess Venus and to the astrological sign of Leo, wrote "There is no better herb to drive melancholy vapors from the heart, to strengthen it and make the mind cheerful, blithe and merry." I think this sums up the virtues of motherwort superbly. SUCH BLESSINGS Its leaves are full of mind-altering natural chemicals, which studies in China have shown to decrease the levels of blood lipids and exert a regulating action on muscles such as the womb and the heart, bringing calm in its wake. This is one of the reasons why, in addition to being used by women to ease hot flushes, banish insomnia, and even restore elasticity to the walls of the vagina, it is an excellent herb for the treatment of many heart conditions in men. It is the most physically and psychologically comforting plant I know. Motherwort is rich in alkaloids and bitter as an infusion. It is easier to take as a tincture or made into a herbal vinegar. Take 10 to 25 drops of the tincture made from the fresh plant every 2 to 6 hours, or 1 to 2 teaspoons of the herb vinegar as desired. WHAT IT CAN DO Calm The Nerves There is something so calming and balancing about motherwort that it is hard to describe to someone who has never used it; used frequently it can relieve anxiety, nourish the nervous system, and relax tensions, while at the same time act as a tonic for energy; it is wonderful used just before confronting stressors of any kind. Minimize Hot Flushes This herb can reduce the intensity, length and frequency of hot flushes, even helping to calm the dizziness or faintness that can accompany them, thanks to its ability to oxygenate the blood in men and women, tonify thyroid, liver, heart and womb, and invigorate circulation all round. For best results use it regularly for 12 weeks or longer. Sometimes 10 to 15 drops or so of the tincture in a little spring water can ease a hot flush while it’s happening. Promote Undisturbed Sleep It’s a great help when you awaken in the night with sweats and have trouble dropping off again. Take 10 to 20 drops of the tincture (kept at the side of your bed with a glass of spring water) and swallow some each time you wake up. It even helps banish anxiety and bad dreams. Eliminate Water Retention Taking a little motherwort every few hours and it acts as a natural diuretic, reducing water retention; this is useful after a flight when legs and feet can become swollen. Tone and elasticize womb and vagina Improving circulation and thickening tissues which have lost their elasticity and tone, the herb can rejuvenate the tissues of the bladder, womb and vagina when you take it a couple of times a day for 2 to 4 weeks. Relieve cramps Simply the best for clearing up menstrual and uterine cramps, when the menstrual flow is absent or light to moderate. Use 5 to 10 drops of the tincture in a little water every few minutes until they have gone and repeat as necessary. Prolonged use strengthens the muscles of the womb, and makes it resistant to cramping in the future. Strengthen Self Esteem My favorite plant for calming emotional ups and downs is motherwort. 10 to 20 drops of tincture of motherwort works wonders when you are feeling unsettled. Alternatively you can take 5 to 15 drops of the tincture every day for a month or two to stabilize emotions long-term. It is also strengthening to the heart and tends to enhance courage and self-esteem. IMPORTANT CAUTION: Motherwort is not a herb to use when a woman is experiencing menstrual flooding since it can aggravate this tendency.

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.

“Insomnia? I know a great cure for it... get plenty of sleep” W.C. Fields Do you dread going to bed for fear for fear you won’t sleep? Do you wake in the night only to find that you can’t go back to sleep again? Well, you’re not alone. Over half of the population of both the UK and the United States—where Big Pharma collected $3.7 billion for selling drugs for sleep in 2012 alone—have problems with some form of “sleep disorder.” Many take hypnotic drugs despite the fact that at least two dozen published studies have examined mortality associated with these medications. Eighteen of these report significant connections between using these drugs and increased mortality. Taking sleep inducing drugs is also associated with a greater than three-fold increased risk of death, even when less than 18 pills a year have been taken. Bottom line: Hypnotics ain’t worth the risk. There are better ways of handling insomnia. DANGER WORRIES There’s no doubt about it, disrupted or poor quality sleep can be dangerous. I learned this myself first hand after taking a flight that crossed twelve time zones. I found— unusually for me—that my body never readjusted to the new time zone, and I was sleeping only an hour or two a night, and at very irregular times. This went on for almost two weeks, at the end of which I was in severe physical pain. I went to see my doctor, also a skilled acupuncturist, concerned that I may have contracted some fairly serious illness. He treated me with acupuncture and sorted out the pain within two treatments, as well as my inability to sleep. He also told me that he had seen this in patients of his who are pilots. Research studies show that when healthy male volunteers were deprived of four hours of sleep for a single night, the activity of the natural killer cells in their immune system fell by as much as 30 percent. That’s the bad news. The good news is that a single good night’s sleep brought normal functioning back to the cells. It has also long been known that shift workers, whose hours of sleep continually change, have increasing difficulty falling asleep and staying asleep. They also have more accidents, suffer more illness and die younger than people with normal sleep schedules. INSOMNIA TRIGGERS Anxiety Fear of insomnia Stimulants such as coffee or alcohol Eating too many high glycemic carbohydrate convenience foods which disturb blood sugar Low levels of melatonin Low levels of serotonin Drug use Depression A lot of so-called insomnia is nothing more than the result of worrying about getting to sleep. Many people who consider themselves insomniacs are really victims of the general propaganda about sleep, rather than true non-sleepers. Many people seek treatment because they can only sleep four or five hours a night, although that may be all they need. There is nothing more likely to cause sleeplessness than the worry that you won’t be able to drop off. Sometimes sleeplessness can be normal. After all, we all experience a sleepless night every now and then, particularly if we are over-tired, worried or excited about coming events. Real chronic insomnia is less frequent. There are many things that can cause it, from taking stimulants such as chocolate, soft drinks, coffee and tea, to not getting enough exercise. Nocturnal hypoglycemia is another major cause of insomnia in many people. BEWARE OF BOOZE Alcohol can severely interfere with sleep for a number of reasons. First, it brings about the release of adrenalin giving you a sense of excitement—a totally inappropriate condition for putting your head down on the pillow. It also interferes with the transport of tryptophan into the brain. And since the brain depends on a good supply of tryptophan in order to produce serotonin—the neurotransmitter that brings about sleep—drinking alcohol late in the evening severely disrupts serotonin levels. Alcohol, of course, also has a relaxing effect, which for many people will put them to sleep immediately, provided they have drunk enough of it. Then they find that, two or three hours later, they awake dehydrated and unable to sleep for the rest of the night. LOOK TO NATURE For my money, botanical sleep support wins the battle against insomnia better than almost anything else. There are several botanicals I turn to and recommend to others. Some of the most powerful helpers for insomnia have botanical origins. Many plants, from skullcap (Scutellaria laterifolia) to hops (Humulus lupulus), can be used to help promote sleep. I use them often. Here are some of the most effective. CALIFORNIA POPPY Eschscholzia californica This gentle but effective sedative is also an antidepressant and a mood stabilizer, and the seeds of the plant offer excellent natural relief for someone living with chronic pain. It appears to work by telling the brain to increase your opiate receptors, which automatically decreases pain and brings relaxation. California Poppy is also non-addictive. But it should not be taken during pregnancy as it might stimulate uterine contractions. VALERIAN Valeriana officinalis A natural sedative and anti-hypertensive, valerian has been used on both sides of the Atlantic for generations, not only to induce sleep but to help protect people from the negative effects of stress. A double blind study involving 128 people showed quite clearly that a water extract of valerian root significantly increased the quality of sleep. The study, which was quite thorough, measured night awakening, people’s own perceptions of the quality of their sleep, sleeplessness in the morning and sleep latency—that is, how quickly a person got to sleep. In another double blind insomnia study, 20 people were given either a combination of 160mg of valerian root extract and 80mg of Melissa officinalis extract, or menzodiazapine (Triazolam 0.125mg), or a placebo. (Melissa, by the way, belongs to the mint family and also has a powerful anti-viral activity.) Researchers discovered that the valerian-melissa preparation was comparable to the benzodiazepine drug in its ability to increase deep sleep. However, unlike the drug, it did not cause side-effects—diminished concentration, impairment of physical performance or daytime sleepiness. My only problem with valerian is that to me it smells like dirty socks. KAVA KAVA Piper methysticum From the pepper family, this plant is consumed in liquid by the cultures of Polynesia. It is both an effective sedative and hypnotic. It also acts as a muscle relaxant, anticonvulsant, and anti-depressant. When you take it, it first stimulates then begins to sedate the central nervous system. Small doses can produce a euphoric sense of wellbeing. Larger doses or small doses repeated frequently produce deep relaxation, lethargy and induce sleep. Human studies where kava is given in therapeutic doses have failed to show any toxic effects. Nonetheless, kava should not be used by people who have or have had liver problems, who drink alcohol, or take drugs. Children, pregnant and breastfeeding women are not to take kava either. PASSIONFLOWER Passiflora incarnata This magnificent climbing plant, with its white flowers and extraordinary purple centers, is mildly narcotic and a wonderful sedative for the body. It’s an anti-spasmodic, sedative, hypnotic, hypotensive anti-depressant and nerve relaxant. It is particularly useful if you are someone who tends to suffer from nervous tension as well as insomnia. Not as strong as valerian in its action, it is more calming than sedating, and is therefore a superb alternative to tranquilizer drugs. Passionflower works particularly well for sleep when taken together with 5-HTP as an herb, a tincture, or fluid extract or in dried powered form in capsules. Passionflower was used by the Aztecs as an analgesic and sedative. One of its plant chemicals is called harmine, which has an interesting ability to bring about a contemplative state and a feeling of mild euphoria. It was even used during World War II as a “truth serum”. Harmine and other plant chemicals in passionflower, which work synergistically with it, prevent serotonin levels from falling and therefore works extremely well with 5-HTP against insomnia. HOPS Humulus lupulus The flowers from this common herb are often used together with other remedies to treat everything from indigestion to edgy nerves. Like valerian, hops have a pronounced sedative effect but it is much milder. You can use hops in the form of a tincture, but it can be particularly useful as a tea for people who awaken in the middle of the night. Prepare it before going to bed by steeping the flowers for 10 minutes in hot water and then straining and allowing to cool. Put the tea, sweetened with a little honey or preferably stevia (if you can get it), by the side of your bed so you can drink it if you awaken during the night. Some people also swear by small pillows stuffed with dried hops blossoms which you put under your neck when you go to bed or if you awaken. LET GO OF FEAR Experiment with these wonderful plants. Get to know them. Each has its own personality and its own soul. I have used them all over the years and come to love each one of them for their beauty and their effectiveness. Just as when you meet a new friend, it takes time to experience all their gifts. But you will, and it will be wonderful. Meanwhile, forget worry about sleep. Do what you need to do and then just let it happen. If it doesn’t happen tonight, so what? It will tomorrow night, or the next. Lack of sleep is not likely to kill you, but worrying about it for long enough just might. St. Patrick began each day with a prayer, regardless of how much or little sleep he had, or how he felt when he awakened. It is my favorite celebration of new beginnings and can wipe away worries following a sleepless night: I arise today Through the strength of heaven Light of sun, Radiance of moon, Splendour of fire Speed of lightning Swiftness of wind. Depth of sea Stability of earth, St. Patrick My favorite herbal company is Gaia Herbs who are fanatical in their methods of gathering and processing each and every product. I buy them from iHerb. Here are some of the Gaia products I especially like: Gaia Herbs, Kava Kava Root, 60 Vegetarian Liquid Phyto-Caps Many systems of the body can be negatively affected by stress. That is why achieving a state of calm and relaxation is so important for optimum wellness. Gaia Herbs' Kava Kava is a potent herbal extract which helps support emotional balance. Made from ecologically harvested Kava Kava from Vanuatu, it contains a guaranteed 225 mg of active Kavalactones per serving. Order Kava Kava Root from iherb Gaia Herbs, Valerian Root, 60 Vegetarian Liquid Phyto-Caps Valerian root has long been used to promote deep and restful sleep in those with occasional sleeplessness. Made from Valerian grown on Gaia's own certified organic farm, this extract delivers 1.8 mg of Valerenic acid derivatives per serving. By promoting a sense of calm and relaxation, Valerian Root supports the body in falling asleep naturally. Order Valerian Root from iherb Gaia Herbs, Sound Sleep, 60 Vegetarian Liquid Phyto-Caps Getting a restful night's sleep is essential for optimal health. Sound Sleep is an all herbal formula with botanicals historically recognized to address difficulty with sleep. It works to normalize restlessness, physical tension, and worry sometimes associated with occasional sleeplessness. It may also be used when nervous excitement and/or stress affected normal sleep patterns. Order Sound Sleep from iherb Gaia Herbs, Serenity with Passionflower, 60 Veggie Liquid Phyto-Caps Occasional nervous stress and tension can interfere in the enjoyment of everyday life by disrupting the functioning of body and mind. Serenity provides the support you need to help restore a sense of calm and relaxation your life. Made with certified organic Passionflower and Skullcap, this formula gives your nervous system the nourishment it deserves. Order Serenity from iherb