Tropical Health

Why Coffee Drinkers Might Live Longer

By Susan Patterson

Study after study has shown that drinking coffee brings a wealth of health benefits, and it’s even been linked to living a longer life, with everything from the risk of heart problems, cancer and diabetes all decreased. And, it doesn’t seem to matter whether it’s caffeinated or decaf, according to the results of yet another recent study.

Other research, including an analysis of 20 different studies that looked into coffee consumption and “total mortality,” or death from all causes, revealed that those drinking the most had a 14 percent lower risk of premature death than those drinking the least.

A longer life is a benefit that’s really the “icing on the cake,” with the overwhelming majority of research singing the praises of the brew. Harvard researchers scrutinized data collected from three large ongoing studies which included 200,000 participants, both male and female. Their coffee consumption habits were assessed through a food questionnaire that was completed every four years over a period of about 30 years. In addition to collecting data on things like whether or not they smoked, age, and levels of exercise, participants were asked how often they drank coffee, from never or less than once a month to six or more times per day, and whether the coffee was caffeinated or decaffeinated.

The results of this study, as reported in Circulation, showed that “moderate” coffee consumption, or about three to five cups per day, was associated with a decreased risk of death from diabetes, cardiovascular disease, and neurological diseases like Parkinson’s. Similar patterns were observed in volunteers that drank decaf, which suggested the lower risks weren’t connected to the effects of caffeine. While science still hasn’t found out exactly what’s responsible, we do know that coffee is packed full of antioxidants and anti-inflammatory compounds which have been found to help prevent a variety of illnesses and diseases.   

For those who follow the typical Western diet, experts say coffee may be the healthiest aspect due to its antioxidants. In fact, research has found that most people get more antioxidants from coffee than from fruits and vegetables combined.

Specific Disease-Fighting Benefits

With coffee’s ability to lower the risk of many different health problems, it makes sense that drinking it regularly can lead to a longer life, but what about a higher quality of life? Being disease and illness free not only means a lower risk of dying but the chance to fully live.

So what are some of those specific disease-fighting benefits?

Supporting liver health. Drinking coffee may help support good liver health according to research published in the journal Hepatology. The experts found that people who consume three or more cups of decaf or regular coffee each day had lower levels of abnormal liver enzymes that are considered to be a sign of damaged liver cells. Conducted by the National Cancer Institute, this study backs up previous studies which found drinking coffee may help lower the risk of developing liver disease and cirrhosis. Researchers found coffee may contain a chemical compound other than caffeine that could work to protect the liver, which is why decaf has protective qualities that may be preferred over caffeinated coffee.

The consensus among the experts is that coffee may protect against cirrhosis, with people who drink at least four cups a day enjoying an up to 80% lower risk.

Enhancing energy levels and focus. Consuming coffee can increase energy levels, obviously, due to its caffeine content which blocks an inhibitory neurotransmitter called adenosine in the brain. When the occurs, the amount of other neurotransmitters such as norepinephrine and dopamine increases, leading to the enhanced firing of neurons.

Numerous studies have found that coffee improves various aspects of brain functioning like the ability to focus, memory, reaction times and mood.

Supporting weight loss. As caffeine provides a stimulant effect on the central nervous system, drinking coffee helps to raise the body’s metabolism and increase the oxidation of fatty acids, which aids one’s ability to lose weight or maintain an already ideal weight. In fact, caffeine is one of only a very few natural compounds that have been scientifically proven to enhance fat burning, with a number of studies revealing that it can boost the metabolic rate by 3 to 11%. Other research has shown that caffeine can specifically increase the burning of fat by as much as 10% in obese individuals and 29% in those who are obese.

Reducing the risk of dementia and Alzheimer’s disease. Alzheimer’s disease is the most common neurodegenerative disease and the leading cause of dementia around the world, most often affecting older individuals, above the age of 65, however, it can even affect those who are younger too. Sadly, there is no known cure, however, following a healthy diet and drinking coffee on a regular basis may help you avoid it as a number of studies have found coffee drinkers have as much as a 65% lower risk of developing Alzheimer’s disease.

Lowering the Risk of Parkinson’s. Another common neurodegenerative disease, Parkinson’s falls right after Alzheimer’s and is caused by the death of dopamine-generating neurons in the brain. Similar to Alzheimer’s, there is no known cure, but drinking coffee may reduce the risk of developing it, anywhere from 32 to 60 percent. In this case, experts believe the caffeine may be responsible for those who drink decaf coffee don’t have a reduced risk for the disease.

Lower risk of diabetes. Coffee consumption is even linked to a 23 to 67% lower risk of developing diabetes, with researchers claiming that those who drink a few cups of coffee each day are less likely to develop this devastating condition. Of course, if you’re eating donuts with that coffee, despite the beverage’s powerful benefits, they aren’t so potent that they can negate the ill effects of unhealthy treats.  
Fighting Depression and Improving Happiness. A longer life doesn’t mean a whole lot when you’re depressed, a condition that significantly reduces the quality of life and is unfortunately quite common. The good news is that coffee may help. A 2011 Harvard study showed that women who drank four or more cups each day had a 20% lower risk of becoming depressed, while other research found that adults who drank at least four cups per day were 53% less likely to commit suicide.

-Susan Patterson

Use Coconut Oil and Lemon to Reverse Gray Hair

By Susan Patterson

It’s a fact of life that it’s only a matter of time before you’ll go gray. Once you’ve reached your 30th birthday, you have a 10 to 20 percent chance of graying hair with every passing decade, according to renowned holistic physician Dr. Mercola.

Going grey is a natural part of life, as the color of your hair comes from melanin. Each strand may contain light melanin and dark melanin, which come together, forming the many different hues of hair color. When you’re young, special pigment stem cells called melanocytes inject pigment into keratin-containing cells. This keratin, a protein, makes up your hair and is responsible for giving it its color. As you age, there is a decrease in melanin, which is why your hair turns gray and, ultimately, white, which means there is no melanin left at all.

In addition to age, there are other factors that play a part in going gray, including genetics, obesity, environment, and stress. Researchers have also found a significant association between tobacco use and gray hair. Smoking cigarettes have been linked to premature graying, including the onset of gray hair before the age of 30.

Oxidative stress, which comes from an unhealthy diet, pollution and stress, has a role in graying hair too – research has also shown that those with premature graying had a higher level of pro-oxidants and lower levels of antioxidants than those with normal hair. A vitamin B12 deficiency has been associated with prematurely grey hair – in fact, there have been some reports of hair returning it its original color after resolving the problem.

The search for resolving gray hair has been endless, but of course, that search also assumes that gray hair is a problem that actually needs to be fixed. In fact, today, it’s become an increasingly popular trend which is far better than coloring your hair with a toxic dye. Many people are paying good money to “go gray” but perhaps you can enjoy that look for free.

If you don’t want to join the trend, fortunately, you do have more options than toxic dyes – there are a number of ways to fix your gray hair naturally.

Henna

This gorgeous auburn dye made from the Lawsonia inermis tree has been used for cosmetic purposes since ancient times. Most henna comes in powder form and can be blended with a variety of other natural substances like vinegar, cloves or aromatic oils before it is applied to your hair. If you’re looking for a darker color, you can mix in some indigo to achieve that effect. It should be used on a regular basis in order to maintain the brilliant color and mask any grey, which means as frequent as once each week or just once a month, depending on the depth of color you desire.

Coffee

For locks that are brunette, dark brown or black, or to add some tonal variation to dark hair, simply brew up a pot of strong coffee. Once it’s cooled, mix one cup of the brew with two cups of hair conditioner. Add three heaping teaspoons of used coffee grounds into the mixture for added effect.

Leave this mixture in your hair for a least one hour before rinsing. The effects will be subtle, but by repeating these steps you can achieve your desired color.

Tea

Another popular beverage is great for covering gray hair and restoring your natural hair color is tea. Redheads can use rooibos, blondes should go for chamomile and for darker hues, black tea.

Once each week, steep three to five tea bags in two cups of boiling water and allow the tea to cool before applying it to clean, wet hair. To make it easier to apply, mix in with a little conditioner and then leave the solution on for at least an hour. The longer you leave it on, the more intense the color will be. Once your gray hair has absorbed the color of the tea, you can rinse it out, just for sure to rinse with cool water as hot water leaches the color from your hair.

Indian Gooseberry

Indian gooseberry, also known as amia, is great for premature grays as well as revitalizing dull hair. Place some coconut oil in a pan and then boil it with a few dried Indian gooseberry pieces or Indian gooseberry powder. Apply the oil/gooseberry mix onto your hair and scalp once or twice each week, leaving it on for at least an hour, or as long as overnight, before rinsing.

In addition to getting rid of those grays, the coconut oil helps to enrich and moisturize the scalp to enhance the health and appearance of your hair.

Coconut Oil and Lemon Juice

Combining coconut oil and lemon juice is said to be particularly beneficial for graying hair as coconut oil is packed with healthy lauric acid and antimicrobial properties that can treat and condition the hair while lemon juice contains lots of vitamin C along with phosphorus to nourish, prevent and treat gray hair.

Combine three teaspoons organic lemon juice with enough virgin organic coconut oil to create a sufficient mixture for covering your hair and scalp. Massage it in and then leave it for at least an hour before washing with a mild shampoo. Repeat once a week.

Curry

Using curry leaves helps to increase the darker pigmentation of your hair to get rid of grays. It’s best applied when combined with coconut oil. Boil a handful of fresh curry leaves in a tablespoon of coconut oil and then massage the mixture into your hair and scalp. Leave it on for 45 to 60 minutes before rinsing, following the treatment at least once per week.

Beet, Carrot or Lemon Juice

Depending on the type of juice, it can be used to restore red or blonde hues. Choose beet juice if you want to achieve a darker red, carrots for a soft orange hue and lemon for golden blonde. You can use all three together to add vibrant highlights to the color you already have too.

To use this method, mix a cup of juice with one to two tablespoons of coconut oil or hair conditioner and then massage it into your hair, working from the scalp to the ends. Allow it to sit for about an hour before rinsing with cool water. If you want extra lightening, use the lemon juice application and while it’s in your hair, lie out in the sun.

Vitamin B12

As mentioned, a vitamin B12 deficiency has been linked to premature grey hair. This vitamin not only has an important role in keeping the nervous system and brain functioning properly, it aids in producing RNA and DNA, the genetic code necessary for the growth and development of everything living thing. By reversing a deficiency through taking a supplement or eating more foods that contain B12 like tuna, salmon, grass-fed beef and eggs, you can help reverse the graying of your hair.

 

These 5 Foods Cause Your Blood Pressure to Rise

By Susan Patterson

Blood pressure is one of those silent things that you might not think about too often. Unless, of course, you have high blood pressure like millions of other Americans. It is estimated that over 85 million adults in this country alone suffer from high blood pressure. This is a problem that non-industrialized countries don’t seem to have. This is probably due to the fact that they are in many cases, consuming a diet indigenous to their area. A diet that is rich in unprocessed food.

What is blood pressure?

As the heart beats, it pumps the blood through your body to give it oxygen and energy. The moving blood pushes against the walls of the blood vessels. If your blood pressure is too high, it puts an added strain on your arteries and heart which could lead to a stroke or heart attack.

Understanding salt

Salt is simple, comprised of mostly sodium and chloride, both of which may very important roles in the body. They are involved in nerve conduction, muscle contraction, digestion and blood pressure.

When there’s too much sodium in the blood, it pulls water into the blood vessels, which increases the volume of blood inside the blood vessels. When this happens, blood pressure increases.

However, keep in mind that we need salt in order to stay alive. Not having enough salt in the diet can lead to dangerous conditions such as hypertension – the very thing that too much salt can encourage.  Moderation is the key.

Foods that can increase your blood pressure

What you eat is incredibly important to all aspects of your health, even your blood pressure. Here are a few foods that you should definitely keep out of your diet if you already have hypertension ( high blood pressure), or if you want to avoid developing it in the future.

Note: The last two are actually the most important to eliminate from your diet

Dining out

According to the FDA ( Food and Drug Administration), Americans eat at least one-third of all of their calories away from the home – generally in restaurants. While it is a law that restaurants provide calorie information to patrons, other facts such as sodium, sugar, fat content etc.. must be provided to consumers in writing if requested. You might be surprised to find out just how much sodium is in some of your favorite dishes.   As an example, the flour used to make a flour burrito at Chipotle includes 690 mg of sodium. There is even sodium in your favorite flavored coffee drink at Starbuck’s. Always be on the lookout for low sodium options when dining out.

Processed foods

Eating out is not the only place where you can get into trouble with sodium. The majority of foods in the supermarket are also laden with blood pressure increasing sodium. It is very important to check labels as up to 75 percent of the sodium that we consume is hidden in foods such as soups, condiments, canned food, prepared foods, and mixes. It is important to learn how to read labels. Be aware of words like “soda” and “sodium” and the symbol “Na”. These are all words that show that the food contains sodium. In addition, these refined foods often contain enormous amounts of processed sugar – a no, no for anyone seeking health.

Dairy

You might think that dairy products are good for your but they actually contain quite a bit a sodium. One cup of low-fat milk contains 100mg of sodium. Cheese can also be high in sodium so be careful when you chose cheese. Look for cheeses that have less than 140mg of sodium per serving such as mozzarella.  As far as the milk is concerned, think about switching to a low sodium, dairy alternatives like cashew or almond milk.

Foods containing added sugar

While you may not immediately be able to see the connection between sugar and high blood pressure, it exists. According to a study published in the British Medical Journal, foods high in sugar, especially fructose, can cause an increase in blood pressure. According to this report, people who consume one-quarter of their daily calories from added sugar have three times the risk of heart disease when compared to those who consume less than 10 percent of their calories in added sugar. In fact, diets high in added sugar – or refined carbohydrates are more likely to have a detrimental impact on blood pressure over foods containing salt.

Energy drinks

I have never been a fan of these caffeine and sugar-laden drinks. When the Mayo Clinic conducted a study, they found that energy drinks cause both systolic and diastolic blood pressure to increase by up to 6.4% after consumption. It is the burst of caffeine combined with the sugar that jolts your blood pressure. In addition, some of the most popular energy drinks also contain stimulants and supplements that also increase blood pressure.

The best option

The best option when it comes to regulating your blood pressure is to consume whole foods and skip anything processed. Eat a variety of fruits and vegetables along with healthy sources of protein from seeds, nuts, eggs and high purine meat. Stay clear of processed foods and foods containing added sugar. For cooking and spicing up your food, use salt that is unrefined and contains minerals such as Real Salt.

In addition, make time for regular exercise, quit smoking, drink alcohol only in moderation, get plenty of sleep and learn to manage stress.

-Susan Patterson

Debunking Banana Myths ( Should you eat them or not?)

By Susan Patterson

I love bananas, especially frozen bananas. On a number of occasions, I have heard that eating bananas is actually bad for your health, especially if you are insulin resistant or diabetic. Because of this, I have decided to share the real truth about bananas by putting three popular banana myths to rest.

Myth #1: You might as well eat a candy bar if you are going to eat a banana

Wow, if this were true, bring on the chocolate, caramel, and nuts!! Seriously, I do not know how anyone could make the comparison between a banana and a chocolate bar and feel good about themselves. While the average medium banana contains about 14 grams of sugar and one ounce of dark chocolate contains the same amount, the sugars are not equal in any way. The sugar content of a banana is natural while the sugar content of the chocolate is known as added sugar.Bananas contain 3 grams of fiber, which dramatically slows down the absorption of sugar into the blood. In addition, some of this sugar comes from pectins, which further slow the digestion of carbohydrates and lessen blood glucose spikes. To slow the sugars, even more, eat your banana with some nut or seed butter or organic banana. Also, don’t forget that bananas contain vitamins and minerals, something that a candy bar is lacking.

Myth #2: Bananas are a poor choice of fruit compared to other fruit

So, now that we have the candy bar myth out of the way – what about comparing bananas to other fruits? Perhaps you have heard that bananas are a poor choice. The reason for this is unclear to me – bananas just seem to get a bad rap in the world fruit. The reality is that they are actually very similar in composition to other popular and less criticized fruit. For example, a banana and a medium apple both contain about 100 calories and less than 0.5 grams of fat. The apple has 19 grams of sugar and less protein than a banana.  A cup of seedless grapes contains 23 grams of sugar and less protein and fiber than a banana.

Check out all of these amazing things that bananas contain:

  • 422 milligrams of potassium which helps to maintain a healthy heart and blood pressure. Potassium also reduces your risk of stroke and blocks the absorption of dietary cholesterol.
  • 22 percent of the daily value of vitamin B6, a necessary co-factor in the production of mood balancing hormones serotonin and norepinephrine.
  • 17 percent of the daily vitamin C value. Vitamin C  helps build strong immunity, fights free radicals and promotes youthful skin.

Myth #3: Bananas will make you fat

I really have not idea where this one comes from since bananas contain less than one-half gram of fat. While it is true that excess sugar is converted to fat when not used for energy – this won’t happen with bananas unless you are consuming them when you are not even hungry.

My recommendation

Based on their impressive nutritional profile, I think that consuming one banana a day is a good thing, certainaly beter than a candy bar and equally as good as most other fruit!  The saying that an apple a day keeps the doctor away can be held true for bananas as well! Most of all, don’t be afraid of this healthy and nutritious fruit that has been given a bad rap!

-Susan Patterson

 

How Bone Broth Can Remedy Joint Pain and Make Your Skin Glisten

By Susan Patterson

I love the way a cup of bone broth tastes on a cool fall day. To be honest, I love the way it tastes anytime. However, it is not just how it tastes that brings a smile to my face but how it works in my body and builds my immunity and just gives me pure, natural energy. Bone broth is a staple in my home and I consume at least 4 cups a week, often more.

It’s traditional

Bone broth is as traditional as it gets, no matter what your heritage, our ancestors all consumed bone broth and one point or another. Broth or stock is still made today using every part of the animal including bones and marrow, skin and feet, tendons and ligaments. Since bone broth is simmered for a very long period, the bones and ligaments release healing properties including collagen, proline, glycine, and glutamine. All of these properties have the ability to transform your health.

According to nutrition researchers Sally Fallon and Kaayla Daniel, of the Weston A. Price Foundation, bone broths contain minerals that are easily absorbed by the body including calcium, magnesium, phosphorus, silicon, sulphur, and others. In addition, broths contain chondroitin sulfate and glucosamine, both compounds that are used in expensive supplements that reduce inflammation and joint pain.

Bone broth can chase away a cold

I am sure that you have consumed chicken soup when you were under the weather. According to University of Nebraska Medical Center, soup made from chicken is highly beneficial for colds and flu. Researchers found that the amino acids, that are produced when making chicken stock, reduce inflammation in the respiratory system and also help improve digestion. In addition, scientists have concluded that bone broth also boosts immune system function and can also remedy allergies, asthma, and arthritis.

Bone broth can reduce joint pain

I have quite a bit more joint pain then I had when I was younger. This is because as we age cartilage is reduced and is attacked by antibodies. Bone broth contains readily absorbable collagen

Why does that matter? As we age, cartilage diminishes as it gets attacked by antibodies (age-related degradation of joint cartilage). As bone broth simmers, collagen from the animal parts leaches into the broth and becomes readily absorbable to help restore cartilage.

Bone broth also contains gelatin, which cushions the bones and helps them “glide” without any friction. Gelatin also provides building blocks that are necessary to help form and maintain strong bones and helps take pressure off of aging joints.

Bone broth is good for the gut

Gelatin is helpful to restore the integrity of the gut lining and for reducing food sensitivities (such as wheat or dairy). Gelatin can also help with the growth of healthy bacteria and keep inflammation in the gut down. A report published in the Journal of Clinical Gastroenterology found that gelatin is very gut friendly and supports intestinal health and integrity.

If you want beautiful skin you should drink bone broth

Collagen is necessary to form elastin and other skin compounds that help keep your skin looking and feeling young. Collagen reduces the signs of wrinkles, decreases puffiness and can also help fight off other signs f aging. In addition, many people report that they have a reduction in cellulite when they consume food with collagen because cellulite forms due to a lack of connective tissue.

Bone broth helps with detoxification

Each day we are exposed to a wide variety of dangerous environmental toxins, pesticides, artificial ingredients, and chemicals. Although the human body can detox on its own, it often has a hard time keeping up with the daily insult. Bone broth is a powerful detoxification agent that helps the digestive system expel waste and helps the liver’s ability t remove toxins, improves the body’s use of antioxidants and helps maintain tissue integrity. Bone broth also contains potassium and glycine, both of which support cellular and liver detoxification.

Make your own

You can choose to make your own broth or get it at your local health food store or online. Just be sure it is the real deal before spending the money!

-Susan Patterson

Add These 3 Things To Your Coffee To Fight Inflammation

By Susan Patterson

I have a morning routine that consists of adding a few key ingredients into my cup of brew — for the sake of helping fight inflammation. Chronic inflammation is linked to problems ranging from arthritis to Alzheimer’s, and diabetes to hair loss. In fact, uncontrolled inflammation plays a large role in almost every major disease, including heart disease, cancer, and even depression. And it’s for these reasons that I add three simple ingredients into my coffee each morning. Because when it comes to fighting inflammation every little bit helps.

Turmeric

You don’t need a lot of turmeric in your coffee. But here’s why you should add turmeric to your morning coffee. Curcumin, the main compound found in turmeric, is widely known and accepted for its antioxidant, antiviral, antifungal and anti-inflammatory properties. Research from the Journal Cancer Prevention suggests that turmeric consumption in India is high. They consume it fresh and in root form, and dried ground form — up to four grams per person, per day. Research goes on to report that overall cancer rates are significantly lower in India than in western countries, which is attributed (among other factors) to the high levels of curcumin consumed. The Arthritis Foundation suggests adding 0.5 g to 1 g of powdered root three times per day to reduce painful inflammation associated with arthritis. That’s about 0.1 to 0.2 of a teaspoonful.

A pinch of ground pepper

However, consuming turmeric on its own has a relatively low bioavailability, which is why I add ground pepper to the mix. One way that our liver gets rid of foreign substances is to make it water soluble so that it can be excreted. But piperine, a molecule in black pepper inhibits this process. And you don’t need a lot. If you consumed turmeric you would see a small rise in your bloodstream, since your liver is aggressively trying to get rid of it. But according to research published in the Journal of Pharmacology and Experimental Therapeutics, just a small amount of black pepper can suppress that process, shooting up turmeric’s bioavailability by a whopping 2000 percent! In fact, even just a pinch of pepper can significantly boost turmeric’s bioavailability. And, truthfully, it does not alter the taste of coffee one bit.

Cinnamon

Cinnamon does more than just flavor your coffee. This flavorful spice, reminiscent of sweet rolls, has anti-inflammatory properties that can ease swelling according to research. But cinnamon is also loaded with antioxidants, such as polyphenols. Other research published in the journal Evidence-Based Complementary and Alternative Medicine, reports that cinnamon also possesses:

  • Antioxidant
  • Anti-inflammatory
  • Antidiabetic
  • Antimicrobial
  • Anticancer
  • Lipid-lowering
  • Cardiovascular-disease-lowering activity

In addition, it has also been reported that cinnamon may benefit neurological disorders, such as Parkinson’s and Alzheimer’s diseases.

Instead of refined sugar…

For some — like me, who have an insatiable sweet tooth — not adding sweetness to my coffee makes for a rather boring cup. But instead of using refined sugar, I opt for a little raw honey. Raw honey contains antioxidants called phenolic compounds, and some honey even has as many antioxidants as fruits and vegetables. And, if you can get your hands on a jar of real Manuka honey from New Zealand or Australia you can pump up your coffee with potent antifungal, antibiotic and antibacterial properties.

What it boils down to, honey has a lower Glycemic Index than table sugar, which simply means that the sugar in honey is absorbed into the bloodstream more gradually. But when it comes to manuka honey, just make sure you’re getting the real deal by choosing products stamped with either a KFactor, or UMF rating, internationally-recognized trademarks that guarantee the presence of required manuka ingredients DHA (dihydroxyacetone), methylglyoxal and leptospiren.

For those who choose a vegan lifestyle, you can sweeten your coffee with maple syrup, brown rice syrup, Agave, molasses and date syrup.   

Instead of non-dairy creamer add this to your coffee

I admit I like organic cream in my coffee, and it goes great with the four ingredients above. However, when I choose to go without cream, I use coconut oil. I know that may sound strange, but hear me out. If you’re dairy intolerant or just prefer to go dairy free, adding coconut oil gives coffee a creamy consistency, similar to that of coffee creamer (non-dairy alternative) — but without all of the added chemicals. In fact, non-dairy creamer can hardly compare to real cream at all, since it more closely resembles a chemical cocktail emulsified with oils, refined sugars, and milk products. And if you’re still using non-dairy creamer consider this. A study on non-dairy creamer published in Sciencedirect found that adding it to your coffee increased your risk of heart attack and (bad) LDL cholesterol.

In fact, even adding organic or raw dairy (which is much healthier than coffee creamer) may interfere with your body’s absorption of the beneficial antioxidants coffee contains according to research. But non-dairy creamer is by far worse, often containing corn syrup, partially hydrogenated oil, dipotassium phosphate, and other synthetic ingredients. On the other hand, the main fats in coconut oil are caprylic acid, lauric acid, and capric acid. Although most fats take much more effort from the body to be digested, coconut oil is digested much easier. Since coconut oil is a medium-chain fatty acid, it’s processed by the liver, so it is converted into energy rather than stored as fat. However, if you must have cream then choose old-fashioned organic cream, preferably, organic, raw, and from grass-fed cows.

Pre-mix a batch

Boosting your coffee with beneficial inflammation-fighting spices doesn’t have to be complicated or time-consuming. I premix a batch of turmeric, cinnamon, and pepper in a shaker, and simply shake it into my coffee. Or, if I’m making a single cup of brew, I often add a few good shakes into the one-cup coffee filter, which leaves nothing floating around the surface. Adding these beneficial spices to your morning cup of brew can certainly contribute to better health. Enjoy!

-Susan Patterson

7 Research-Backed Ways Coffee is Awesome for Your Health

By Susan Patterson

If you love coffee as much as me, you need to know that it has tremendous health benefits. Sure, if you drink it all day long, it can be kind of counterintuitive but the reality is that it can really be a great addition to an already healthy lifestyle. We are not alone in our love affair with coffee. In fact, it is estimated that over 54% of all Americans drink coffee daily.

Of course, it is always important to choose high-quality, organic coffee. Here are the top 7 reasons why coffee great for your health. If you aren’t a coffee drinker now, you may just become one after reading this.

Coffee is loaded with antioxidants:  That’s right! Coffee has more antioxidants than fruits and vegetables. A 2005 study found that nothing compares to coffee for antioxidant power. Apparently, the body can absorb the antioxidants found in coffee better than those found anywhere else.

Coffee is amazing for your liver: This is especially true if you enjoy a few alcoholic beverages from time to time. A study published in 2006 found that people over 22 years of age who drank at least one cup of coffee per day were 20%  less likely to develop cirrhosis of the liver. Study leader Arthur L Klatsky says this, “Consuming coffee seems to have some protective benefits against alcoholic cirrhosis, and the more coffee a person consumes the less risk they seem to have of being hospitalized or dying of alcoholic cirrhosis.”

Coffee makes you happy: Want to be happier? Research from the National Institute of Health found that those who drank four or more cups of coffee daily were 10% less likely to be depressed than those who don’t drink coffee. Apparently, this happy boost does not come from what is known as a “caffeine high” either. Drinking Coke can give you this same high but it is linked to depression. Study leader Honglei Chen, MD, Ph.D., says this  “the proposed reason coffee makes you feel good is because of those trusty antioxidants.”

Coffee reduces the risk of Type 2 diabetes: Wow, this is great news with the numbers of people being diagnosed with this condition is rising drastically in the United States.  A study conducted by the American Chemical Society found that people who drink four or more cups of coffee a day reduce their chances of developing Type 2 diabetes by 50%. This risk is lowered by 7% with each additional cup.

Drinking coffee is good for your brain:  I like this one for sure. Researchers from the University of South Florida and the University of Miami found that people older than 65 who have higher levels of caffeine in their blood developed Alzheimer’s disease two to four years earlier than those who had lower levels of caffeine in their blood. According to the study leaders, “Moderate coffee consumption will not completely protect people from Alzheimer’s disease. However, we firmly believe that moderate coffee consumption can appreciably reduce your risk of Alzheimer’s or delay its onset.”

Coffee can increase your athletic performance: Drinking a cup of coffee before participating in athletic activities, especially endurance activities like running and cycling, can give you an edge. Research has found that coffee increases the number of fatty acids in the bloodstream. These can be used for immediate energy while saving carbohydrate stores for later.

Coffee helps you de-stress: I don’t even have to drink coffee to relax as long as I can smell it. There is just something so soothing about the aroma of a cup of coffee. There is scientific proof to this fact as well. Researchers have found that when people who suffer from sleep deprivation were exposed to the aroma of coffee, they experienced changes in the brain proteins linked to stress. Although this study is linked to coffee and stress associated with sleep deprivation – I always feel more relaxed with a cup of coffee in my hand, how about you?

Anyone ready for a cup? Make sure you are always chooosing a high-quality organic brand.

-Susan Patterson

Top Reasons I Love Onions

By Susan Patterson

I think onions are truly the cream of the harvest in my garden. They are one root vegetable that deserves attention mainly because of their therapeutic value. They are perfect to keep on hand not only for adding great flavor to almost any dish but also as part of your whole food home remedy kit.

Here are just some of the reasons why onions deserve a round of applause:

  • Onions contain high levels of vitamin C, folate, phosphorous, magnesium, calcium, potassium and magnesium. They are also high in the very powerful antioxidant quercetin that has been shown to protect against a number of types of cancer, boost immunity and reduce the impact of cataracts. In addition, quercetin can have a positive impact on heart health and keep blood flowing freely. Tip: Yellow onions have more quercetin than red onions
  • If you have tooth pain, try chewing on a raw onion for a bit. in addition to numbing pain, they also kill germs and help prevent tooth and gum disorders. Simply cut off a small piece of raw onion and chew on it – brush afterward.
  • Onions help break up mucus and ease congestion in the chest while reducing coughing. The best way, I have found, to use onions for this is to make a chest poultice and apply it externally.

Making a Poultice

To make a poultice, slice an onion and add one tablespoon of water. Cook on medium until the water is gone. Let the onion cool and wrap it in a small tea towel and secure it with a rubber band. Place on the chest or back for about 30 minutes. Repeat as needed once every 3 hours.

More Ways to Use Onions for Health

  • My eldest daughter had trouble with ear infections when she was little and I found onions to be an effective way to manage her pain. To help with the pain you can roast an onion and when it has cooled to warm place it on the infected ear, This will help reduce inflammation and fight off bacteria. You can also squeeze the juice from the onion and place a few drops in each ear. I always found that it was best to treat both ears even though only one might be infected – an ear infection can spread rapidly. Tip: If you are going to use the juice, be sure the onion is well strained.
  • Onions are amazing for removing an infection from the skin. I use a fresh piece of onion to draw out bee stingers and poison as well as pus from boils.
  • Eating more onions helps to boost immunity by encouraging healthy bacteria in the gut. Onions contain fructooligosaccharides that help the growth of beneficial bacteria and reduce the amount to harmful bacteria.
  • Eating more onions can also help reduce blood sugar. They are a great food to eat if you are insulin resistant.

-Susan Patterson

 

 

 

 

 

 

Do These 6 Things ( backed by science) to Drop Belly Fat

By Susan Patterson

You hear a lot of things on the Internet about how to lose weight, drop fat, reduce the size of your belly etc…Many of these things you may have actually tried yourself with only moderate or no success. This is because many of these so-called “secret” fat loss techniques are nothing more than a fad. Some kind of ploy to get you to buy a special food, program, book or tool. There is more of this going on than you might realize. Buying into one of these weight loss scams and being unsuccessful can leave you feeling hopeless and frustrated.

The Danger of Belly Fat

Belly fat is more than just a nuisance that makes your pants tight and tears at your self-confidence. The bigger problem with belly fat is not aesthetic but physiological. The fat that accumulates in the midsection is known as visceral fat and is a serious threat to your health. Having this type of fat puts you at an increased risk of serious diseases like Type 2 Diabetes and heart disease.

There is, however, good news. While the scams will continue, it is hopeful to know that there are scientifically-backed ways to reduce the size of your belly. There are ways to reduce your risk of serious diseases and keep you from having to buy new pants. Here are some real and research-backed ways to look and feel your best.

Use Coconut Oil

Coconut oil is one of the healthiest fats on the earth. It is comprised of medium-chain fats that can boost your metabolism and decrease the amount of fat you store. Studies suggest that a diet rich in coconut oil helps to accelerate abdominal fat loss. In a study, obese men who took coconut oil daily for 3 months lost an average of 1.1 inches from their waists without making any changes to diet or exercise. Imagine how great the results would be if you combined diet and exercise with using coconut oil. Try taking 2 tablespoons of unrefined, raw coconut oil per day for best results and replace your other vegetable oil with coconut oil in cooking.

 

Eat More Fiber

Eating more soluble fiber helps slow food down as it passes through the digestive system while decreasing the number of calories you absorb from food. A scientific study on over 1000 adults found that for every 10-gram increase in soluble fiber intake, belly fat decreased by 3.7% over a five year period. That is good news. Great sources of fiber daily include flaxseeds, avocados, blackberries, and legumes.

Eat Plenty of Protein

Protein is essential for weight control. Eating protein increases a feeling of fullness and helps decrease appetite. Both are good things if you are watching your waist. In addition, protein helps raise your metabolic rate and also helps you retain muscle mass while you are losing weight. Studies show that people who consume a higher protein diet have less abdominal fat than those who consume a lower protein diet. Good sources of protein include raw nuts, wild-caught fish, free range eggs, hemp seeds and chia seeds.

Manage Stress Better

There it is again, that dreaded “S” word we all struggle with. Stress can really destroy your health if you let it get out of control. Even subtle, everyday stresses with our jobs, family, and relationships can start to chip away at our health and well-being, adding inches to our waistline. When we are stressed, the body releases stress hormones including cortisol, AKA, the fat storage hormone. Not dealing with stress daily can actually make your waist expand. Here are a few tips to help you reduce the degree to which stress in your life impacts your waistline:

  • Exercise daily – not within a few hours of bed though
  • Get outside daily – take a walk in nature – enjoy a flower garden or just stand in the fresh air and breather
  • Take a warm bath before bed with Epsom salts and lavender oil
  • Take up yoga
  • Learn how to deep breathe – do this several times a day
  • Spend time each day alone, collecting your thoughts, journaling, sketching or just being quiet

Stop Eating Sugar

Sugar contains fructose, and too much fructose can lead to dangerous health conditions such as type 2 diabetes, obesity, heart disease, and fatty liver disease. Studies were done on the relationship between a high sugar diet and increased abdominal fat and the results demonstrated that eating a lot of sugary food and drinks does lead to increased abdominal fat. To save your belly it is important to switch to a diet low in refined sugar and consume natural sugar, such as honey, in moderation. Be very careful of places where sugar hides such as in salad dressing, crackers, and cereal. Eating a diet rich in whole foods as much as possible is always the best option to avoid processed sugar.

Start Today

If you put these six things into action today, you should notice a decrease in your belly size in no time!

-Susan Patterson

 

 

 

The #1 Reason Why You Should Dry Your Hands

By Susan Patterson

Washing your hands is always a good idea, but did you know that drying them is also a good idea? In fact, drying your hands is equally as important as washing them. How often do you wash your hands after using the bathroom only to walk out and wring them in the air? Not a good idea. Damp hands can actually spread 1000 times more bacteria than dry hands. Yuck!

According to a study from the University of Bradford published in the Journal of Applied Microbiology, not drying hands after you wash them increases the spread of bacteria:

The degree of wetness of hands appears to greatly influence bacterial transfer and dissemination to surfaces and items touched. This probably occurs not only because of the physical aspects of moisture droplets transferring between one surface and another but also because the bacteria may be maintained in a physiological state that makes them better able to survive in the new environment.

According to the study author,  Anna Snelling, “Good hand hygiene should include drying hands thoroughly and not just washing,”

Researchers also tested which type of hand drying is best. According to the study, using good ol’ fashioned paper to dry your hands is the best method. This was followed by the new type of Airblade jet dryers and traditional air dryers last. One of the issues with drying your hands under air is that it pulls out valuable moisture. Another concern is that many people rub their hands under these dryers and when they do they actually bring bacteria that is embedded in the skin to the surface.

How to properly wash your hands

According to the U.S. Centers for Disease Control and Prevention, there is a proper way to wash your hands that will result in eliminating the most bacteria:

  1. Wet your hands with running water and apply soap.
  2. Make a lather by rubbing your hands together. Scrub your hands for at least 20 seconds.
  3. Do not forget to wash your wrists, back of your hands, between your fingers, and under your fingernails.
  4. Rinse all parts of your hands well under running water.
  5. Dry your hands thoroughly.

Dangers of hand sanitizers

You may think that applying a good blob of hand sanitizer on your hands after washing will get them spanky clean but using alcohol-based sanitizers can actually do more harm than good. These products often contain fragrance and may dry your hands. Non-alcohol based sanitizers are often made with triclosan or triclocarban.

The U.S. Food and Drug Administration says that there may be unnecessary risks associated with triclosan. Recent studies have also raised questions about whether or not triclosan could be hazardous to human health.

Triclosan contributes to an ongoing problem with antibiotic resistance. Using hand sanitizers may actually lower your resistance to diseases by killing off good bacteria, which is necessary to fight against bad bacteria. According to the Food and Drug Administration, triclosan may also disrupt hormones.
It is best to use a non-alcohol, preferably organic soap to wash your hands and remember to dry thoroughly to keep those bacteria in check!!
-Susan Patterson