Human white blood cell destroying pathogenic bacteria
Part I of a 4-part article.
Did you know that over 400 species of microorganisms call your digestive system home and the majority are not only beneficial, but are absolutely essential for good health? Until we are born, we are completely sterile of microbes, but once outside the womb, we rapidly accumulate bacteria and possess approximately the same ratio as an adult by age four.
Bacteria Outnumber Body Cells
In fact, scientists believe that 100 trillion microorganisms reside within the human body - as much as 10 times more than our actual body cells! In other words, 90% of the cells within the human body are from single cell organisms who reside primarily in the mouth, gastrointestinal tract, and vagina.
If you wonder how this can be possible, it’s because our body cells are so much larger than microbes. For example, red blood cells are approximately four times the size of intestinal bacteria and some of our individual muscle cells take up more space than thousands of microorganisms!Read the rest of this entry »
A healthy population of probiotic bacteria significantlyreduces risk for colon cancerthrough the following:
They keep levels of carcinogenic enzymes in the gut low.
The acid pH they create is associated with lower incidence of cancer.
Lactic acid bacteria bind with carcinogenic substances formed in cooked meat (heterocyclic amines), rendering them harmless.
Here are a few ways beneficial bacteria improve our nutrition.
The acid environment they create facilitates the absorption of minerals, particularly calcium, iron, and magnesium.
These bacteria are able to synthesize vitamins, particularly the B vitamins and a form of vitamin K.
They create enzymes which aid digestion such as lactase by lactic acid bacteria, necessary for the digestion of lactose or milk sugar.Read the rest of this entry »
Breast cancer is the second leading cause of death due to cancer worldwide. (Lung is first, primarily due to smoking). The American Cancer Society (ACS) recently released a report declaring that at least half of all cancer-related deaths could be prevented through lifestyle changes and earlier detection.
Dairy and Legumes
Consuming 2 to 3 servings of low-fat dairy each day is linked to lower breast cancer risk, according to ACS research that studied a group of postmenopausal women. Similar reduction was not observed among those who took calcium supplements.
Eating a couple of servings per week of beans and lentils appears to significantly lower breast cancer risk, according to research conducted at the Harvard School of Public Health. This is believed to be due to their high content of antioxidant flavonols. Legumes are also rich in both soluble and insoluble fiber.Read the rest of this entry »
Next to the thyroid gland, iodine is most concentrated in breast tissue where it helps to normalize the impact of estrogen. Iodine effectively turns off estrogen receptor sites in the breast. When iodine is insufficient, breast tissue overreacts to estrogen and this can result in cancer promotion.
Unfortunately, depletion of iodine in soils as well as low consumption of iodine-rich sea vegetables and seafood has led to nationwide suboptimal intakes. Try including varieties of sea weed in your diet. Wakame is good in soups with miso (fermented soybean paste). Kombu is often cooked with beans and is reputed to make them more digestible..
Hijiki and Arame are tasty when soaked in warm water for a few minutes and then cooked briefly with some chopped onion and carrot slices sauteed in sesame oil. Add a few slivered almonds and a little soy sauce for a dish that’s a perfect accompaniment to fish.
Dulse is good in salads and the powdered form can be sprinkled over vegetables, rice, or any food that can be enhanced by its salty flavor. Nori is used in making sushi rolls (see my Recipes page). Oriental stores also carry seasoned Nori strips that are good eaten alone or with other foods.Read the rest of this entry »
Did you know that your immune system is actually the orchestrated effort of systems of cells working to identify and knock out invading forces and protect your body? The activity of these groups is greatly promoted by both regular physical activity and optimal diet, but in different ways.
The Battle is Engaged
Natural killer cells and neutrophils provide our body’s first line of defense against bacteria, viruses, and other invaders. The strength and number of these cells depend on diet and exercise.
Moderate exercise gives a surge in immunity that lasts for hours afterwards. A regular program of brisk walking enhances the production of both scout cells that seek out invaders as well as the immune cells that kill them.
Health Insurance
Good nutrition gives overall strength and stability to the immune system via protective antioxidants and nutrients from whole plant foods - fruits, vegetables, grains, beans, seeds, and nuts. Healthy diet can prevent on-going chronic inflammation of tissues and organs - the underlying cause of most degenerative disease in industrialized nations.
Exercise also gives protection against illness. A good goal to aim for is at least 45 minutes a day of moderate physical activity. Research has shown that if sedentary people start a program of brisk walking for this amount of time most days of the week, their sick days fall by about half. Therefore, to increase productivity and prevent illness, go for a walk!
This is my version of Mrs. Leonard Geisert’s prize-winning recipe from Pillsbury’s 13th Grand National Bake-Off in 1961. My mother used to make these cheese-filled chocolaty cupcakes and my brothers and I would usually eat way too many.
Charity made these for me last Sunday as a Mother’s Day gift. The picture doesn’t show slivered almonds on top because she forgot those, but no one really missed them.
Stop and smell the roses or the orange, lavender or basil. Recent research done at the University of Tokyo and published in the Journal of Agricultural and Food Chemistry reveals how fragrances are able to reduce the negative impact of stress on our immune system.
A Powerful Fragrance
Researchers used a fragrant compound, linalool, found in basil, thyme, cinnamon, bay leaf, lavender, and fruits such as citrus and mangoes. For many years, linalool has been used extensively in aromatherapy oils as its calming effects are widely recognized.
However, prior to this research, linalool was thought to act solely upon the nervous system. Scientist Akio Nakamura and his colleagues found that the therapeutic effect extends beyond the brain to the immune system itself.
Scent-Sniffers Stay Cool
In the study, a group of restrained rats were exposed to the linalool scent and a similarly stressed control group was not exposed to fragrance. At the end of two hours, immune markers of both groups were measured. Laboratory tests showed that stress hormones in both groups were significantly raised at the end of the two-hour stress period.
Normally, stress hormones would be expected to suppress immune response. However, while the control rats showed the expected drop in white blood cell counts, those that were exposed to linalool maintained normal levels. Moreover, the fragrance minimized activity in more than 100 genes activated by stress.
Two Big Benefits
For double immune boosting from their extremely powerful antioxidants as well as the scent-sational benefits, try using basil, thyme, cinnamon and bay leaf more in your cooking. Aromatic herbs and spices can affect immune response even before they enter your stomach!
My 14-year-old daughter, Gigi, made this for her father’s birthday last week and it was fabulous. The leftovers were just as delicious cold as hot - great picnic food!
You can vary the recipe by using other vegetables or cheeses. Substituting some meat and/or tofu for some or all of the cheese works nicely as well. We’ve made lots of variations over the years and haven’t had a single disappointing result.
Greek Spinach Pie
Take a package of frozen filo dough out of the freezer to thaw.
Grease a 13″x9″ pan.
Preheat oven to 375.
Saute 1 chopped onion in saucepan.
Add 2 packages of frozen chopped spinach; cook until nearly done.
Stir in 2 tbsp flour.
Combine and add to spinach:
4 eggs
2 cups cottage cheese, ricotta, or mascarpone
1 cup crumbled Feta
Lay 10 sheets of filo dough in pan, lightly spraying each with butter-flavored oil.
Spread filling over dough.
Top with rest of filo, spraying each layer with oil.
Fold edges in.
Bake for 30-40 minutes or until well browned.
The skin problems plaguing many of us - like acne or blotchy complexion - are frequently secondary symptoms of poor nutrition. Regular cleansing, toning, and moisturizing with quality products is important, but inner health is the biggest factor in the appearance of your skin.
The old adage “you are what you eat”, literally applies to how our skin looks and feels. As our largest organ, the integrity of our skin benefits from the same foods that have a positive effect on our heart and other organs. In fact, research suggests that eating foods rich in antioxidants can provide powerful anti-aging effects.
Skin Regeneration
New skin cells are created at the lowest, or basal, layer of skin and gradually push their way up to the next layer, known as the granular layer. Within four weeks of their creation, new cells come to the surface layer, called keratin.
Cells from the keratin layer are constantly being sloughed off. But when excess toxins due to poor diet, lack of exercise, or disease, buildup in the body, it begins to show in your skin. A dull, pasty complexion, acne, blotches, and exema are some of the typical symptoms of compromised health.Read the rest of this entry »
British chef and food activist, Jamie Oliver is the 2010 winner of the TED Prize which awards $100,000. annually for an exceptional contribution in the areas of technology, entertainment or design. The individual’s “One Wish to Change the World” is unveiled during the awards ceremony.
Jamie Oliver’s Mission
Jamie is on a campaign to change our school lunch program from mainly processed food, high in fat, sugar, and salt to predominately traditional foods prepared well. Jamie spearheaded a turnaround in school food in the United Kingdom and he hopes to accomplish the same here. Unfortunately, there exist much more formidable opponents to healthy eating here in the U.S.
In Jamie’s recent appearance on The David Letterman Show, his host flatly stated, “Try as hard as you might, you’re never going to succeed because we are living in a culture dominated by the commerce of selling food which is inherently unhealthy.” What a dismal prediction, but Letterman realizes what Oliver is up against here. Read the rest of this entry »
Iodine and Sea Vegetables
Did you know that your immune system is actually the orchestrated effort of systems of cells working to identify and knock out invading forces and protect your body? The activity of these groups is greatly promoted by both regular physical activity and optimal diet, but in different ways.
The skin problems plaguing many of us - like acne or blotchy complexion - are frequently secondary symptoms of poor nutrition. Regular cleansing, toning, and moisturizing with quality products is important, but inner health is the biggest factor in the appearance of your skin.
British chef and food activist, 
