Drinking Tart Cherry Juice May Improve Sleep Quality

A new study suggests that drinking tart cherry juice may improve sleep quality.

Cherries have been used as both food and medicine. African cherry (Prunus africana) has been used to treat enlarged prostate and other disorders. Cherries contain polyphenols, which may have antioxidant, anticancer and anti-inflammatory properties. However, there is limited scientific evidence to support these uses.

In a new study, researchers sought to assess the reported high levels of melatonin in Montmorency cherries and there potential effects on sleep quality. Melatonin is a hormone produced in the brain. The synthesis and release of melatonin are stimulated by darkness and suppressed by light, suggesting the involvement of melatonin in circadian rhythm. Several human studies have suggested that taking melatonin by mouth may reduce the time it takes to fall asleep.

Researchers randomly assigned 20 participants to receive tart cherry juice concentrate or placebo for seven days. Sleep quality and levels of melatonin in the urine were evaluated throughout the study period.

The researchers found that total melatonin content was significantly higher in the tart cherry juice group when compared to the control group. Furthermore, the tart cherry juice group saw significant improvements in the time in bed, sleep efficiency and total sleep time.

The authors concluded that drinking tart cherry juice may significantly increase melatonin levels and improve sleep quality. Larger-scale studies are necessary to further evaluate these findings.

References

1. Howatson G, Bell PG, Tallent J, et al. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2011 Oct 30.
2. Natural Standard: The Authority on Integrative Medicine. www.naturalstandard.com

 

Culinary Uses for Turmeric

Turmeric is a spice, coloring and medicine derived from the root of Curcuma longa, a perennial plant of the Zingiberaceae (ginger) family. Curcumin is the yellow-colored primary active constituent derived from turmeric and is commonly used to color foods, cosmetics and other substances. According to the United Nations Trade Statistics Database, the top exporter of turmeric from 2006 to 2009 was India. Turmeric is also cultivated in other countries in Asia and Central America. Culinary uses of turmeric vary worldwide.

United States: In the United States, a well known use of turmeric is for coloring foods, especially mustard, bread-and-butter pickles, chow-chow relish, butter and cheese. Turmeric is also used in curries and soups, and to color meats.

Bolivia: Turmeric is sometimes used as a substitute for the indigenous herb palillo, which is used in Bolivian cuisine to add yellow color to foods. It is also included in papas a la huancaína, a potato and cheese dish.

Brazil: In Brazil, turmeric is sometimes used to give color to foods, including stews and chicken dishes. One example is chicken and coconut milk, which is colored with turmeric and may be flavored with red pepper and cumin.

Peru: Turmeric is sometimes used as a substitute for the indigenous herb palillo, which is used in Peruvian cuisine to add yellow color to foods. Turmeric provides color to cau cau criollo, a traditional stew prepared from tripe, mint or parsley, potatoes, and turmeric. Juane de arroz, a chicken-and-rice-based dish, is sometimes colored with turmeric. During celebrations, papas a la huancaína, a potato, egg, and cheese dish colored yellow with turmeric, is consumed.

Venezuela: Modern Venezuelan dishes may be colored with turmeric, including coconut chicken with rice and chicken with tomatoes.

England: Due to the large immigrant population, Indian cuisine, which uses large amounts of turmeric, is popular. Turmeric is used to color curries, rice dishes and meat dishes.

Portugal: Turmeric is sometimes used to color shrimp, chicken and clams dishes.

Spain: Although a poor flavor substitute, turmeric is sometimes used as a color substitute for saffron in paella, a traditional rice and seafood dish.

India: Turmeric is a staple spice in Indian cuisine. It is an integral constituent of curry powders, which are complex mixtures of numerous spices, often coriander, turmeric, cumin, chili pepper, black pepper, fenugreek, ginger and cloves. Turmeric is included in most vegetable, fish, meat, potato, and rice dishes and in chutneys, relishes, and pickles and preserves.

Indonesia: Turmeric is very common in Indonesian cuisine. Nasi kuning (yellow rice) is prepared from rice, coconut milk, turmeric and leaves of fragrant herbs such as lemongrass or Indonesian bay leaf. Turmeric is also used to impart color to gulai (a type of curry soup based on coconut milk), sangsang (a meat stew containing multiple spices in coconut milk), and soto (a meat soup), as well as seafood dishes and jackfruit curry.

Japan: In Japan (particularly Okinawa), turmeric tea is prepared fresh, from instant powder, or from cans.

Malaysia: Turmeric in both fresh and ground forms is a widely used spice in Malaysian cuisine. Some dishes containing turmeric are ikan bakar (grilled fish with chili-turmeric sauce), ayam goreng kunyit (turmeric-marinated and deep-fried chicken), turmeric and honey chicken wings, and turmeric chicken curry. In Nyonya cuisine, a fusion of Chinese and Malay styles, fresh turmeric leaves are added to dishes.

Sri Lanka: Sri Lankan curries include turmeric, among them annasi (a pineapple curry), lamb curry and fish curry. Yellow rice colored with turmeric and turmeric-colored eggplant pickles are also consumed.

Thailand: Thai curries, typically yellow curries, contain fresh grated turmeric rhizome. Turmeric is also an ingredient in soups, stir-fries, fried rice, chicken and fish dishes, fried snacks, and desserts such as tao suan, a sweet dessert based on mung beans.

Egypt: In Egyptian cuisine, turmeric is an ingredient in kabobs made with spice-marinated chicken, rice dishes and lentil soup.

Iran: Turmeric is a common spice in Persian cuisine and is incorporated into rice dishes, meat dishes, and soups. A version of shirin polo, a sweet orange Persian rice dish, is made with rice, orange zest, carrots, turmeric, chicken, almonds, pistachios, onions, butter and saffron. Another rice dish, adas polow, contains rice, meat, fruits, lentils and spices, including turmeric. Chelo kabab, a dish that typifies Persian cuisine, is based on Persian or basmati rice and kabob-style meat. Some versions use turmeric. Turmeric is also an ingredient in ash miveh, a bean and fresh fruit soup. An example of a vegetable dish containing turmeric is khoresh rivas, a Persian rhubarb stew made with rhubarb, meat, mint, parsley, onion, sugar, salt, pepper and turmeric.

Lebanon: In Lebanon, turmeric is an ingredient in both sweet and savory dishes. Savory dishes with turmeric include bouillabaisse (fish soup), some versions of couscous, lamb and okra stew, and an eggplant, zucchini and tomato dish. Turmeric adds a distinctive color to sweets such as the traditional Lebanese sfouf (a semolina cake made with sugar, pine nuts or almonds and turmeric) and moufataka (a rice pudding with pine nuts, tahini and turmeric).

Pakistan: Turmeric is found in Pakistani foods such as dal (made with lentils, onion, cumin, turmeric and ginger), chicken jalfarezi, Pakistani kima (a hamburger curry), fried prawns, lamb dishes, chicken vindaloo, curry sauce and stuffed okra.

Turkey: Turmeric appears as a flavor and coloring agent in Turkish cuisine. Turkish curry powder (köri) is a complex mix of cardamom, cloves, cumin, ginger, hot red pepper, nutmeg, pepper, tamarind and turmeric. Turmeric is an ingredient in umaç (a soup of water, eggs, flour, salt and turmeric), bozbaş (a stew of meat, chickpeas, potato, onion, salt, sour dried plums and black pepper, served with mint and sumac), and domates dolmasi (tomatoes stuffed with meat). Turmeric is also used to color and flavor lamb.

Ethiopia: Like those of its North African neighbors, Ethiopian cuisine is richly spiced, and turmeric is commonly used. Turmeric is used to flavor and color dishes such as alicha wot (curried split peas with onions, garlic and ginger) with turmeric sauce, alicha sega wat (beef simmered in spicy turmeric-onion sauce) and vegetable dishes. It also appears in mesir wat (a stew of red lentils, garlic, ginger, cayenne, cumin, tomato and turmeric).

Morocco: Moroccan cuisine is known for its use of many herbs and spices, including anise, cinnamon, coriander, cumin, ginger, mint, parsley, pepper, saffron, sesame and turmeric. The bright yellow-orange color of turmeric appears in many dishes, such as spiced lamb, red lentil soup, chicken with lemon and olives, tagine (a classic complexly spiced Moroccan stew of vegetables, beans, and often fish, poultry or meats) and harira soup (a lentil and tomato soup with numerous versions, which may also contain chickpeas, egg, lamb and noodles).

Tunisia: Turmeric appears in some Tunisian tagines. Other dishes into which turmeric may be incorporated are koucha (a dish of lamb baked in an earthenware vessel) and fish couscous.

For more information about turmeric, please visit Natural Standard’s Foods, Herbs & Supplements database.

References

1. Natural Standard: The Authority on Integrative Medicine. www.naturalstandard.com

 

Diabetes is Epidemic, but can be Prevented

(NECN: CNN: John Lisk) – Here’s a sobering statistic: According to the Centers for Disease Control, if we Americans keep living a sedentary lifestyle, filled with junk food and starch, a third of us will be diabetic by the year 2050.

But here’s the good news.

Some cases of diabetes are preventable, and even for those who are prediabetic or have diabetes Type 2, it can many times be reversed.

When Jonathan Legg’s father died of a heart attack in his 40s, he knew he had to watch his health. Although he had gained some weight after college, he was still active. But two years ago, in his late 30s, Legg was diagnosed with diabetes Type-2.

“It was a big wake up call, that what I egg’s doctor wanted to put him on medication.  but he said he’d rather try to turn his diabetes around, with diet and exercise.was doing and that my current weight was not OK,” he said “I wanted to be able to know the changes I was making were making a difference and it wasn’t the drug.”

So he went back to running, dropped 40 pounds, cut out the beer and started eating a low-carb diet.

Since his diagnosis, Jonathan has turned his life around. His sugar levels are normal and  technically he is no longer a diabetic.  His doctor says he’s an exception.

“He’s got to keep up those lifestyle habits for things to stay in the right direction.  It’s something he will need to manage his whole life,” his doctor said.

A lifestyle Legg said he’s willing to live with in order to avoid the complications of diabetes.

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Egyptian Scientists to Make Diabetes Drug from Bitter Fruit

Agencies Hazem Badr and Jan Piotrowski
November 29, 2011 (4 weeks ago)

CAIRO: Bitter gourd, a plant long held to have anti-diabetic properties, is to be turned into tablets that Egyptian scientists hope will provide an alternative to insulin injections.

A national pharmaceutical company and the National Research Centre (NRC) signed a contract last month for the manufacture of a drug based on an extract from the fruit, which is also known as balsam pear (Momordica charantia).

The deal follows research done by the Medicinal and Aromatic Plants Department of the NRC.

Souad El Gengaihi, professor of medicinal and aromatic plants at the NRC, and lead researcher on the new treatment, told SciDev.Net that balsam pear, which grows in Asia and parts of Latin America in hot, sandy locations, is traditionally used in Asian medicine.

“Its most basic use is to help with gastrointestinal issues, but many studies done in different countries have shown that it can help people who are coping with diabetes,” she said.

Balsam pear extract has a chemical structure similar to bovine insulin. The NRC’s innovation was to devise a new method for extracting the active ingredient and turning it into pills, say researchers.

“Insulin is broken down by stomach enzymes if taken orally, which is why diabetic patients have to take it through injection,” said Moushira Abd Al Salam, a researcher in the NRC’s Medical Research Division. “The active ingredient in balsam pear has a special coating that prevents stomach enzymes from breaking it down.”

Salam said that, in unpublished studies, balsam pear extract controlled the blood sugar levels of diabetic volunteers.

Khaled Abd El-Wahab, professor of internal disease at the University of Zagazig, Egypt, said that the tablets would be “an important step”, as they have been scientifically tested, unlike the many untested medical herbs sold in markets.

“This plant well grows well in hot weather and on sandy lands so it does well in Egypt deserts and could be grown in most of the Middle East and North Africa,” El Genhaihi added.

But Yasser Abdel-Wahab, an expert in natural anti-diabetic drugs at the UK’s University of Ulster, said: “Of the 800 known traditional remedies for diabetes, none can be used as a complete treatment in their natural form. Prescription drugs are needed in addition to successfully manage the disease”.

He said it is unlikely that the unmodified balsam pear extract will alone be adequate treatment for full-blown diabetes but that the pills might make a valuable addition to the tool box.

A review of published studies of balsam pear extract produced last year by the UK’s Cochrane Collaboration, which surveys the evidence behind medical treatments, concluded that “the current evidence does not warrant using the plant in treating this disease”.

How to Roast Chestnuts Over an Open Fire

Ah, that’s better. Now we’re ready to proceed.

You’ve probably heard the “Christmas Song” hundreds of times in your life, and you’re well familiar with that opening line about “chestnuts roasting on an open fire.”

But how many of us have actually partaken in this holiday tradition? If you’ve never had a warm roasted chestnut, you’re missing out. Chestnuts grow from mid-fall to early-spring, and they peak during the holidays—which is why they’re associated with this time of year. They have a texture kind of like a baked potato, and they’re the only nut that contains vitamin C, so eating some is a good way to ward off winter scurvy if you’ll be spending Christmas sailing as a pirate. The sweet, nutty flavor of chestnuts will warm your manly holiday spirit to the core, and most importantly, roasting them gives you an excuse to do something with fire.

What You Need

The Roaster

Yes, you can roast chestnuts in the oven. But what would be the fun in that? A man never misses a chance to build a fire and cook over it.

To roast your chestnuts, you’ll need a pan that you can put into the fire. Long-handled popcorn or chestnut roasters make the ideal vessels for open fire chestnut roasting, as they allow you to roast the nuts without burning your face off. And their lids let you shake the chestnuts around for even roasting, instead of having to turn them over yourself or losing a few when flipping them in a lid-less pan.

If you don’t have a long-handled roaster, you can get by with a 12-inch cast-iron skillet or some other pan. Just be careful not to burn yourself. If you have an old beat-up skillet, you can turn it into a bona fide chestnut roaster by drilling 30 or so holes in the bottom.

If you don’t have a chestnut roaster or a skillet, you can also use a fireplace shovel. And I suppose you could even try sticking them individually on skewers like the boys in the opening image, if you’re the patient type.

The Chestnuts

You can buy chestnuts at some grocery stores, but you may want to call ahead to make sure they have them. While dozens of chestnut varieties exist, most people roast Castagne and Marroni chestnuts at the holidays. Castagne are more common, while the Marroni are a more expensive specialty. The nut of the Marroni is sweeter and plumper, and it peels away from the skin more easily.

When choosing your chestnuts, look for those that are plump, smooth, shiny, and blemish-free. Moldy chestnuts are a common problem, so squeeze and shake the chestnut to see if the nut has shriveled up and pulled away from the shell.

Keep in mind that the larger the chestnut, the longer it will take to roast. Pick chestnuts that are fairly uniform in size and will thus be done at the same time.

Preparation

Rinse the chestnuts under cold water. Lay them on a towel and pat dry.

Before roasting chestnuts, you must score them to allow steam to escape and prevent them from exploding like chestnut bombs while cooking. Simply take a sharp knife and cut an “X” into the flat side of each chestnut.

Once your chestnuts are clean, dry, and scored, build a warm, cozy fire in the fireplace. Let it burn down so that you have a nice bed of hot embers.

Roasting

Place the chestnuts in a single layer in the pan. No need to add oil or grease; as they cook, the chestnuts will release their own oil.

Cover the pan with a lid and hold it over, but not directly in, the fire. After five minutes or so, shake or stir the chestnuts around, making sure to roast all sides adequately. Repeat this process every few minutes.

I didn’t have time to wait for a proper ember bed, so I did stick the chesnuts directly in the fire somewhat, even though it isn’t reccomended. The outsides got charred, but the insides were mostly okay.

Most chestnuts will fully roast after 25 minutes. A chestnut is fully roasted when the shell starts to open where you made the score mark and you start hearing popping noises. You can also check for doneness by piercing a chestnut with a knife; it should be tender.

Remove the chestnuts and place them in a towel-lined bowl to cool for about 10 minutes. While they’re still warm, remove the shells. The fuzzy inside skin will peel off along with the outer shell.

You can eat the chestnuts plain or dip them in butter and cinnamon for extra holiday flavor and goodness.

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Christmas Jingles

Just click the play button on any mix image to listen. Then, turn up the volume, grab an egg-nog, relax. Perfect mixes for baking and decorating Christmas cutout cookies, trimming the tree, enjoying time with friends and family, opening presents on the big morning.

Mix 1: Relaxing

Mix 2: Tree Time

Mix 3: Something Under the Tree

Mix 4: Party Time

Mix 5: Christmas Groovy

Mix 6: Jazzy Jingles

Mix 7: Indie-Folk Festivities

Christmas Light Show 2011 – Sexy and I Know It

The Skinny on Low Calorie Diets

Low Calorie Diets (< 1200 calories) tend to work in the beginning because of the drop in calorie intake. When you cut your calories too much, however, the body adapts and slows down the metabolism. Why does the metabolism slow down? It’s called the Starvation Response. Basically the body interprets the sudden change in caloric intake as possible starvation!

Below are 5 major changes that occur when the body goes through the starvation response.

1. The body releases fewer fat-releasing and fat-burning enzymes such as hormone sensitive lipase and lipoprotein lipase.

2. The fat cells release less of the hormone, leptin, which is the signal that tells your brain you are well fed and not starving (it’s the “anti-starvation” hormone). Thus, when leptin output is low, the hypothalamus switches the appetite button to “on,” sometimes to the point where you cannot fight these physiological cravings with the strongest willpower.

3. Fat burning hormones crash, including your levels of T3, the active form of thyroid hormone, the important “metabolism-regulating hormone.”

4. You lose muscle. Muscle is metabolically active tissue, which means it takes a lot of energy just to keep it. When you’re “starving,” you’re in an energy crisis, so excess muscle is the primary source that the body will begin feeding off of for energy since it is not critical to survival. Muscle becomes expendable, and your body cannibalizes your own lean tissue for nutrients.

5. You store fat. Due to the survival mechanisms of the body, your body holds on to the pounds of fat to have a source of stored energy in times of famine.

Are you or a loved one fed up with the Yo-Yo dieting? Call our office. We have a Customized Weight Loss Program waiting for you or your loved one.
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Turmeric Safety and Effectiveness

Turmeric is a spice, commonly used in Asian food, derived from the root of the turmeric (Curcuma longa L.) plant. The plant is a perennial herb and a member of the Zingiberaceae (ginger) family. Curcumin is the yellow-colored primary active constituent derived from turmeric and is commonly used to color foods and cosmetics.

The rhizome (root) of turmeric has long been used in traditional Asian medicine to treat gastrointestinal upset, arthritic pain, and “low energy.” Contemporary laboratory and animal research have indicated that curcumin may exert a number of potentially therapeutic effects. Examples include anti-inflammatory, antioxidant, antiproliferative, neuroprotective, and insecticidal properties. However, clinical evidence for these benefits is lacking. It should be noted that the majority of research has focused primarily on the constituent curcumin, not extracts or other preparations of the whole spice.

www.NaturalStandard.com

High Fiber Diet for Reduced Metabolic Syndrome Risk

Maintaining a high fiber diet may reduce the risk for metabolic syndrome in adolescents, according to a new study.

A high fiber diet incorporates large amounts of dietary fiber into the daily diet. Dietary fiber is found in grains, fruits and vegetables, and may also be referred to as roughage or bulk. Animal products, including meat and dairy, do not contain dietary fiber. Various health benefits have been associated with a high fiber diet; including potential benefits for glucose metabolism in patients with diabetes; however, additional research is necessary before firm conclusions can be made.

In a new study, researchers analyzed data on 2,128 12-16 year-olds from the National Health and Nutrition Examination Survey to assess the potential association between the prevalence of metabolic syndrome and dietary fiber intake. Saturated fat and cholesterol intakes were also assessed. The authors noted that 6.4 percent of the participants qualified as having metabolic syndrome.

The researchers found that dietary fiber intake was significantly associated with a reduced risk for metabolic syndrome, noting that children with the highest fiber consumption compared to the lowest had about a 20 percent reduced risk for the condition. Saturated fat and cholesterol consumption were not found to be significantly linked to metabolic syndrome risk.

The authors concluded that maintaining a high fiber diet during adolescence may reduce the risk of developing metabolic syndrome more than limiting saturated fat or cholesterol intake. Additional research is necessary to further understand these findings.

For more information about a high fiber diet, please visit Natural Standard’s Health & Wellness Database.

To comment on this story, please visit Natural Standard’s blog.

References

1. Carlson JJ, Eisenmann JC, Norman GJ, et al. Dietary Fiber and Nutrient Density Are Inversely Associated with the Metabolic Syndrome in US Adolescents. J Am Diet Assoc. 2011 Nov;111(11):1688-95. View Abstract
2. Natural Standard: The Authority on Integrative Medicine. www.naturalstandard.com