Nutrition

Turmeric is one the most thoroughly researched plants in existence today. Its medicinal properties and components (primarily curcumin) have been the subject of over 5600 peer-reviewed and published biomedical studies.

In fact, our five-year long research project on this sacred plant has revealed over 600 potential preventive and therapeutic applications, as well as 175 distinct beneficial physiological effects.

This entire database of 1,585 ncbi-hyperlinked turmeric abstracts can be downloaded as a PDF at our Downloadable Turmeric Document page, and acquired either as a retail item or with 200 GMI-tokens, for those of you who are already are members and receive them automatically each month.

Given the sheer density of research performed on this remarkable spice, it is no wonder that a growing number of studies have concluded that it compares favorably to a variety of conventional medications, including:

• Lipitor/Atorvastatin(cholesterol medication): A 2008 study published in the journal Drugs in R & D found that a standardized preparation of curcuminoids from Turmeric compared favorably to the drug atorvastatin (trade name Lipitor) on endothelial dysfunction, the underlying pathology of the blood vessels that drives atherosclerosis, in association with reductions in inflammation and oxidative stress in type 2 diabetic patients. [i] [For addition curcumin and ‘high cholesterol’ research – 8 abstracts]
• Corticosteroids (steroid medications): A 1999 study published in the journal Phytotherapy Research found that the primary polyphenol in turmeric, the saffron colored pigment known as curcumin, compared favorably to steroids in the management of chronic anterior uveitis, an inflammatory eye disease.[ii] A 2008 study published in Critical Care Medicine found that curcumin compared favorably to the corticosteroid drug dexamethasone in the animal model as an alternative therapy for protecting lung transplantation-associated injury by down-regulating inflammatory genes.[iii] An earlier 2003 study published in Cancer Letters found the same drug also compared favorably to dexamethasone in a lung ischaemia-repurfusion injury model.[iv] [for additional curcumin and inflammation research – 52 abstracts]
• Prozac/Fluoxetine & Imipramine (antidepressants): A 2011 study published in the journal Acta Poloniae Pharmaceutica found that curcumin compared favorably to both drugs in reducing depressive behavior in an animal model.[v] [for additional curcumin and depression research – 5 abstracts]
• Aspirin (blood thinner): A 1986 in vitro and ex vivo study published in the journal Arzneimittelforschung found that curcumin has anti-platelet and prostacyclin modulating effects compared to aspirin, indicating it may have value in patients prone to vascular thrombosis and requiring anti-arthritis therapy.[vi] [for additional curcumin and anti-plateletresearch]
• Anti-inflammatory Drugs: A 2004 study published in the journal Oncogene found that curcumin (as well as resveratrol) were effective alternatives to the drugs aspirin, ibuprofen, sulindac, phenylbutazone, naproxen, indomethacin, diclofenac, dexamethasone, celecoxib, and tamoxifen in exerting anti-inflammatory and anti-proliferative activity against tumor cells.[vii] [for additional curcumin and anti-proliferative research – 15 abstracts]
• Oxaliplatin (chemotherapy drug): A 2007 study published in the International Journal of Cancer found that curcumin compares favorably with oxaliplatin as an antiproliferative agenet in colorectal cell lines.[viii] [for additional curcumin and colorectal cancer research – 52 abstracts]
• Metformin (diabetes drug): A 2009 study published in the journal Biochemitry and Biophysical Research Community explored how curcumin might be valuable in treating diabetes, finding that it activates AMPK (which increases glucose uptake) and suppresses gluconeogenic gene expression (which suppresses glucose production in the liver) in hepatoma cells. Interestingly, they found curcumin to be 500 times to 100,000 times (in the form known as tetrahydrocurcuminoids(THC)) more potent than metformin in activating AMPK and its downstream target acetyl-CoA carboxylase (ACC). [ix]

Another way in which turmeric and its components reveal their remarkable therapeutic properties is in research on drug resistant- and multi-drug resistant cancers. We have two sections on our site dedicated to researching natural and integrative therapies on these topics, and while there are dozens of substances with demonstrable efficacy against these chemotherapy- and radiation-resistant cancers, curcumin tops both lists:

• Cancers: Drug Resistant
• Cancers: Multi-Drug Resistant

We have found no less than 54 studies indicating that curcumin can induce cell death or sensitize drug-resistant cancer cell lines to conventional treatment.[x]

We have identified 27 studies on curcumin’s ability to either induce cell death or sensitize multi-drug resistant cancer cell lines to conventional treatment.[xi]

Considering how strong a track record turmeric (curcumin) has, having been used as both food and medicine in a wide range of cultures, for thousands of years, a strong argument can be made for using curcumin as a drug alternative or adjuvant in cancer treatment.

Or, better yet, use certified organic (non-irradiated) turmeric in lower culinary doses on a daily basis so that heroic doses won’t be necessary later in life after a serious disease sets in. Nourishing yourself, rather than self-medicating with ‘nutraceuticals,’ should be the goal of a healthy diet. [learn more at Sayer Ji’s new collaborative project EATomology]

Resources

• [i] P Usharani, A A Mateen, M U R Naidu, Y S N Raju, Naval Chandra. Effect of NCB-02, atorvastatin and placebo on endothelial function, oxidative stress and inflammatory markers in patients with type 2 diabetes mellitus: a randomized, parallel-group, placebo-controlled, 8-week study. Drugs R D. 2008;9(4):243-50. PMID: 18588355
• [ii] B Lal, A K Kapoor, O P Asthana, P K Agrawal, R Prasad, P Kumar, R C Srimal. Efficacy of curcumin in the management of chronic anterior uveitis. Phytother Res. 1999 Jun;13(4):318-22. PMID: 10404539
• [iii] Jiayuan Sun, Weigang Guo, Yong Ben, Jinjun Jiang, Changjun Tan, Zude Xu, Xiangdong Wang, Chunxue Bai.Preventive effects of curcumin and dexamethasone on lung transplantation-associated lung injury in rats. Crit Care Med. 2008 Apr;36(4):1205-13. PMID: 18379247
• [iv] J Sun, D Yang, S Li, Z Xu, X Wang, C Bai. Effects of curcumin or dexamethasone on lung ischaemia-reperfusion injury in rats. Cancer Lett. 2003 Mar 31;192(2):145-9. PMID: 18799504
• [v] Jayesh Sanmukhani, Ashish Anovadiya, Chandrabhanu B Tripathi. Evaluation of antidepressant like activity of curcumin and its combination with fluoxetine and imipramine: an acute and chronic study. Acta Pol Pharm. 2011 Sep-Oct;68(5):769-75. PMID: 21928724
• [vi] R Srivastava, V Puri, R C Srimal, B N Dhawan. Effect of curcumin on platelet aggregation and vascular prostacyclin synthesis. Arzneimittelforschung. 1986 Apr;36(4):715-7. PMID: 3521617
• [vii] Yasunari Takada, Anjana Bhardwaj, Pravin Potdar, Bharat B Aggarwal. Nonsteroidal anti-inflammatory agents differ in their ability to suppress NF-kappaB activation, inhibition of expression of cyclooxygenase-2 and cyclin D1, and abrogation of tumor cell proliferation. Oncogene. 2004 Dec 9;23(57):9247-58. PMID: 15489888
• [viii] Lynne M Howells, Anita Mitra, Margaret M Manson. Comparison of oxaliplatin- and curcumin-mediated antiproliferative effects in colorectal cell lines. Int J Cancer. 2007 Jul 1;121(1):175-83. PMID: 17330230
• [ix] Teayoun Kim, Jessica Davis, Albert J Zhang, Xiaoming He, Suresh T Mathews. Curcumin activates AMPK and suppresses gluconeogenic gene expression in hepatoma cells. Biochem Biophys Res Commun. 2009 Oct 16;388(2):377-82. Epub 2009 Aug 8. PMID: 19665995
• [x] GreenMedInfo.com, Curcumin Kills Drug Resistant Cancers, 54 Abstracts
• [xi] GreenMedInfo.com, Curcumin Kills Multi-Drug Resistant Cancers: 27 Abstracts.

By Elizabeth Smith

As the first nationally certified organic grocer in the US, Whole Foods Market® features organic choices whenever possible; it’s a crucial part of our commitment to our shoppers and the planet. With more organic options than ever in every aisle, it’s time to clear up some common misconceptions. Here are six myths that we’re happy to debunk.

1. MYTH: “Organic” doesn’t have a strict definition.

FACT: Since 2002, all organic food products sold in the US are required to meet strict Federal standards managed by the USDA. These products are grown in environmentally friendly ways, without toxic or persistent agricultural chemicals. For example:

• Soil and plants cannot be treated with toxic chemicals or persistent pesticides
• No toxic fertilizers or sewage sludge can be used to promote growth

• GMOs are not allowed

• Animals are fed organic feeds and their natural behaviors must be accommodated to make their lives as comfortable as possible

• Synthetic growth hormones and antibiotics are forbidden

Notably, the EU and Canada have similar, equivalent definitions of organic.

2. MYTH: Organic foods from other countries meet different standards.

FACT: Any food products sold as “organic” in the US, whether grown in the US or any other country in the world, must meet the US organic standards outlined above.

USDA accredited certifiers around the world inspect farms and processing facilities to certify products to the USDA organic standards. The EU and Canada also have similar requirements (and a series of agreement between the US, Canada and the EU allow each to respect and accept the other two governments’ certifications).

3. MYTH: Organic food isn’t affordable.

FACT: Prices for organic products reflect many of the same costs as conventional items in terms of growing, harvesting, transportation, and storage, but organic products must meet stricter regulations governing all of these steps and there’s often more labor and management intensive.

Only 4-5% of the food supply is organic so it doesn’t have the same infrastructure and distribution economies of scale as conventionally grown food, which contributes to higher prices. Organic farmers have the added cost of compliance with organic certification standards, and government programs do not subsidize organic farming.

The price of organic foods is increasingly competitive as supply and demand rises. Looking to save? Shop for our 365 Everyday Value® organic products, seek out sales, use coupons or buy only what you need from bulk bins with organic products and spices.

       4. MYTH: Organic food is a fad.

FACT: What we now think of as organic farming was practiced for thousands of years as farmers worked in partnership with the land and the elements. In the 1940s, the widespread use of synthetic chemicals was introduced into agricultural practices to boost crop growth. A backlash developed among growers and consumers and the organic food industry was born.

Today, organic products have grown, on average, more than 20% per year over the last 7-10 years, making it the fastest growing segment of agriculture! In 2011 the organics market topped $30 billion, representing a 9.5% growth over previous years.

     5. MYTH: Organics don’t have nutritional benefits beyond their conventionally-grown counterparts.

FACT: There is mounting evidence to suggest that certain organic fruit and vegetable plants fight for their health—and yours— with a natural defense system of antioxidants and phytochemicals.

Researchers at Washington State University found that when a strawberry plant grows without persistent pesticides, it produces phytochemicals as its own pest control, and new studies are finding that those same phytochemicals may enhance the nutritional profile of the plant.

Phytochemicals are the same substances responsible for aromas and flavors, and there’s a strong suggestion that organic plants are healthier, and taste better, because they’re allowed to thrive without a synthetic chemical burden. Read more about the strawberry study by Washington State University.

Some of the most powerful medicines on the planet are masquerading around as foods and spices. While they do not lend themselves to being patented, nor will multi-billion dollar human clinical trials ever be funded to prove them efficacious, they have been used since time immemorial to both nourish our bodies, and to prevent and treat disease. So valued were these in ancient times that they were worth their weight in gold, and entire civilizations either rose to great power or collapsed as a result of their relationship to them.

What is even more amazing is that many of these “plant allies” are found growing in our backyards, and often sitting there in our refrigerators and spice racks, neglected and under appreciated. In fact, many of us use these daily unaware that this is why we don’t get sick as often as those who do not incorporate them into their diet. Let’s look at a few examples….

Though Mother Nature’s formulas are proprietary, she does not grant patents. ~Sayer Ji1) Garlic – with the increasing prevalence of multi-drug resistant bacteria and the failure of the conventional, drug-based model to develop effective solutions against them (nor accepting responsibility for creating them), spices have regained their once universal reign as broad spectrum infection-fighters with sometimes life-saving power.

Garlic, in fact, has several hundred therapeutic properties, confirmed by a growing body of scientific research, which you can view directly on GreenMedInfo.com.[i] One quick example of garlic’s power, is in killing multi-drug resistant tuberculosis (MDR-TB), which the mainstream media has termed the “white plague,” roiling the masses with a fear of drug-resistant (but not plant-extract resistant) they are made to believe they are defenseless against.

Last year an article was published in a peer-reviewed scientific journal showing that garlic was capable of inhibiting a wide range of multiple drug resistant tuberculosis strains.[ii] The authors concluded “The use of garlic against MDR-TB may be of great importance regarding public health.” Garlic’s anti-infective properties do not end with MDR-TB, as it has been demonstrated to inhibit the following pathogens as well:

• Amoeba Entamoeba histolytica (parasite)
• Cholera
• Clostridium
• Cytomegalovirus
• Dermatophytoses (a type of topical fungal infection)
• Haemophilus Influenzae
• Helicobacter Pylori
• Herpes Simplex Virus Type 1
• Herpes Simplex Virus Type 2
• Klebsiella
• Methicillin-resistant Staphylococcus A. (MRSA)
• Parainfluenza Virus
• Peridontal Infection
• Pneumococcal Infections
• Pseudomonas aeruginosa
• Streptococcus Mutans
• Streptococcus Infections: Group A
• Streptococcus Infections: Group B
• Streptococcus pyrogenes
• Thrush (oral fungal infection)

This amazing list underscores how important it is to keep a supply of garlic close by!

2) Honey – bees produce a wide range of therapeutic substances beyond honey, e.g. propolis, bee venom, royal jelly, beeswax, bee pollen, etc., but this sweet, sticky stuff that we all love to dip our paw into occasionally, is the most well-known and most copiously consumed of them all – and for good reason, it tastes great!

But did you know that this sweet treat is one of nature’s most powerful healing agents, as well? Here is just a smattering of some of honey’s more scientifically researched health benefits and/or applications:

• Aspirin-Induced Gastrointestinal Toxicity (honey coats the delicate linings of the stomach, preventing aspirin-induced lesions and bleeding)
• Bacterial Infections
• Burns
• Candida infection (despite the fact that honey contains sugar, it demonstrates anti-fungal properties)
• Conjunctivitis
• Dental plaque (a recent study showed that Manuka honey was a viable alternative to chemical mouthwash in dissolving dental plaque)[iii]
• Dermatitis
• Diabetic Ulcer
• Herpes-related ulcers
• MRSA (especially for Manuka honey)

There are many more uses for honey than covered here. Needless to say, replacing synthetic sweeteners or highly processed sugars or high fructose corn syrup with a moderate amount of honey may be a great preventative health step to take.

3) Apples – an apple a day does in fact keep the doctor away, especially cancer specialists it would seem.

For instance, one of the most well-established health benefits of consuming apples is to reduce the risk of colorectal cancer. The more apples you consume, the less likely you are to develop this potentially fatal disease.

To view the 5 studies that reference this relationship, go to the GreenmedInfo.com apple research page where you will also find 50 other health benefits of apple or apple byproducts (e.g. apple vinegar) consumption which include:

• Aging, Reduce Rate
• Allergies
• Allopecia (Hair Loss)
• Diarrhea
• Insulin Resistance
• Liver Cancer
• Radiation Induced Illness
• Staphylococcol Infection

4) Sunlight – this one may throw some of you off, but sunlight possesses both energy and information with real, metabolic value and is therefore a source of usable energy for the body – and so, in a very real sense it can be considered a form of food that we consume through our skin by way of its built in, melanin-based “solar panels.”

Not only does adequate sunlight exposure result in the production of vitamin D, a hormone-like substance that regulates over 2,000 genes in the human body — and as a result prevents or ameliorates hundreds of vitamin D deficiency associated health conditions — but sunlight exposure itself has a unique set of health benefits not reducible to simply vitamin D production alone.

One of the more interesting studies performed on sunlight exposure, based on data gathered from over 100 countries and published earlier this year in the journal Anticancer Research, showed that there was “a strong inverse correlations with solar UVB for 15 types of cancer,” with weaker, though still significant evidence for the protective role of sunlight in 9 other cancers. Here are some additional benefits of sunlight exposure:

• Alzheimer’s Disease
• Depression
• Dopamine Deficiency
• Dermatitis
• Influenza
• Multiple Sclerosis
• Psoriasis

5) Turmeric – quite possibly the world’s most important herb. Named “Kanchani,” or literally “Golden Goddess,” in the ancient Indian healing tradition, its healing properties have been deeply appreciated, if not revered for countless centuries.

Turmeric has been scientifically documented to have over 500 applications in disease prevention and treatment. It also has been shown to modulate over 150 distinct biological and genetic/epigenetic pathways of value in health, demonstrating a complexity as well as gentleness that no drug on the planet has ever been shown to possess.

As there are too many health conditions that turmeric may benefit to list, we are listing the top 10 as determined by the GreenMedInfo algorithm which calculates both the evidence quantity (number of articles) and evidence quality (human study valued higher than animal, and so on). Also, the number in parentheses denotes the number of studies on the database demonstrating the beneficial relationship.

• Oxidative Stress (160)
• Inflammation (51)
• DNA Damage (48)
• Lipid Peroxidation (34)
• Colorectal Cancer (24)
• Breast Cancer (60)
• Colon Cancer (52)
• Chemically-Induced Liver Damage (34)
• Alzheimer’s Disease (34)
• Tumors (23)

[i] GreenMedInfo.com, Garlic Research Page: http://www.greenmedinfo.com/substance/garlic
[ii] Pak J Pharm Sci. 2011 Jan;24(1):81-5. PMID: 21190924
[iii] Contemp Clin Dent. 2010 Oct ;1(4):214-7. PMID: 22114423

Source: Green Med Info | Image: Wikimedia Commons

There is something for everyone, but how do we tie these ideas together to create weight loss and a healthier life and body?

Nutrition

Nutrition is the key to you achieving optimum health. Have you ever heard the metaphor that your body is like a fine tuned car and if you give your car junky, depleted gas to run on it will eventually breakdown? It is important that you are always searching for the most nutrient rich foods to fuel your body with. It is also important to test and figure out which foods work best for you. For example, there are many successful people who follow either a vegan or a paleo type diet. Neither is “wrong,” nor do they work for all people. You must find what works for you even when others become your critics.

Nutrition is also the key to weight loss. You may work your butt off in the gym but if you are not eating correctly, you will not see the results you are looking for. Here are a few key nutrition guidelines:

• Eat lots of fresh fruits and vegetables. All of these Earth grown goodies are loaded with vitamins, minerals, phytonutrients, enzymes and antioxidants.
• Try to buy organic when it is plausible.
• Eat a variety of healthy fats.
• When eating animal products, try to buy free range, anti-biotic and hormone free.
• Limit processed foods and those with chemical ingredients that you don’t understand.
• Limit refined carbohydrates since they have been stripped of their natural goodness.
• Limit added sugars and sweeteners.
• If a food causes an allergic reaction within your body- don’t eat it. Obviously your body thinks that it is a poison, even if you can medicate to reduce/relieve symptoms you are still damaging your body microscopically.
• Don’t skip meals but also don’t over-indulge at meals.
• If you want to lose weight, reduce your calories slightly. If you dramatically cut calories your body will retaliate.

Water

It is common knowledge that our bodies, like most things on earth, are comprised of mostly water. Drinking water (either plain or in the form of other fluids or foods) is essential to your health. Drinking water not only helps maintain fluid balance within the body but it also keeps your skin looking healthy and radiant, and helps your kidneys and bowels detox.  Water even energizes your muscles by delivering essential electrolytes.

When it comes to weight loss, drinking water is definitely a strong strategy. While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help. Also, if your belly is full of water, chances are you will eat less. Try these tips:

• Flavor water with fresh fruits (berries, orange, lemon, grapefruit slices), fresh vegetables (sliced cucumbers or carrots), or fresh herbs (lemon verbena, mint, rosemary).
• Drink warm water with lemon in the morning to help detoxify.
• Drink cold water in the morning to help wake up.
• Drink a large glass of water before any meal or snack.

Juicing

Whether you go full throttle with a juice cleanse or simply have one every few days, you will benefit from this earthy elixir. When you make and drink a fresh juice it is like taking a super potent multi-vitamin that hits your system in about 15 minutes. Your body doesn’t even have to be taxed with digestion. The more often that you can deliver this abundance of nutrition means the more your body can maximize healing from within.

But how does juicing help with weight loss? As mentioned before, with an abundance of nutrients your body is able to heal itself and is naturally less defensive towards calorie deprivation due to decreased eating or increased expenditure (exercise). It will also be able to repair from exercise and weight training more quickly and efficiently giving you your dream body faster. Cravings are usually caused because your body wants a nutrient it doesn’t have. Juicing ensures that you are getting as many crave-busting nutrients as possible. Another way juicing helps with weight loss is because you should be full after drinking 64 oz. of green juice and satisfied until your next meal.

• Choose a base: cucumber, celery, lettuce.
• Add leafy greens.
• Add some herbs.
• Add a little zing: ginger.
• Add lemon.
• Add a fruit to sweeten it up.

Exercise

Exercise can benefit the body and mind in so many ways. It will help reduce stress, improve mood, help you sleep, make you feel better, strengthen your heart and lungs, and help you detox. Exercise can help prevent excess weight gain or help maintain weight loss through burning calories. The more intense the activity, the more calories you burn.

When shedding weight we want to ensure that what is under our layers of excess fat looks good too. In our country many people diet (both effectively and ineffectively) but few people actually exercise. Or, you have people who just do hours and hours of cardio. Cardio is amazing and it has its place. It will definitely help you burn calories and improve your heart and lungs, but if you really want a tight, toned and well-shaped body, break-up with the elliptical and date the weights. My exercise recommendations are simple:

• Workout 6/7 days a week.
• Fuel before every work out.
• Lift weights 4-5 times per week.
• Do cardio HIIT (high intensity interval training) 2-3 times per week.
• Practice yoga, or at the very least practice balancing and stretch.
• Refuel after each work out.
• On non-workout days still get out and get active.
• Eat to succeed: [

Commitment, Dedication and Results

To summarize here with respect to weight loss, we must keep in mind that weight loss is not a sprint, it is a marathon. What does that mean? Simply this:

Most likely your current collective weight and health situation has been caused by years of bad exercise and eating habits and therefore you should expect satisfying results to take a while too.

Remain committed and dedicated to your S.M.A.R.T./ER goals, follow the above guidelines, look for more help and information, and you WILL reach the results you work for.

S          Specific           Significant, simple

M        Measurable      Motivational, manageable, meaningful

A         Attainable       Appropriate, achievable, actionable, action-focused

R         Relevant          Result-based, results-oriented, resonant, realistic

T         Time-bound     Time-specific, trackable, tangible

E         Evaluate          Ethical, excitable, enjoyable, engaging, ecological

R         Reevaluate      Reward, reassess, revisit, record

And remember you are never alone because we’re in this together.