Topic 1: Chamomile for Anxiety and Depression

Chamomile has been used for centuries as a tea for its calming effect. In previous animal models, chamomile was found to work on the brain chemicals – modulating them and bringing them back into balance.

Now, the first randomized control study looked at the role of chamomile on reducing generalized anxiety disorder and depression. (This comes on the heels of a study that has questioned the effectiveness of prescription antidepressants.)

The initial dose used in the study was 220 mg of chamomile, in capsule form. One capsule per day was given the first week, and if tolerated well, it was increased by one capsule per day each week, up to a maximum of 5 capsules per day.

The study found that by the 8th week, there was a significant reduction in the depression and anxiety scores of those taking chamomile vs. those taking a placebo. There were few adverse side effects, and none were significant – in fact, even fewer than in those taking placebo.

Topic 2: Dietary Pattern for Reducing Alzheimer’s Disease (Minute )

Researchers looked at dietary patterns and found that a diet high in nuts, fish and vegetables, and low in red meat and high-fat dairy may help people prevent or delay Alzheimer’s type dementia. The diet’s benefits appear to come from the foods rich in omega-3 polyunsaturated fatty acids, vitamin E and folate, and the avoidance of saturated fats.

This is just one more reason that I strongly urge everyone to take 1000 mg of omega-3 fatty acids per day, preferably in a capsule form as it is difficult to get that much from fish each day. The benefits – anti-inflammatory, heart disease protection and many others – warrant taking it daily.

I also recommend a daily plant-based nutritional supplement (such as my Basic Nutrient Support) that includes the vitamin, mineral and antioxidant complexes that affect your nervous system, metabolism, and other processes, as well as the omega-3 fatty acids.

Topic 3: Super Foods for Inflammation (Minute )

There are foods that stand out in affecting a variety of the diseases that are killing us today. Many of them deal with inflammation and the oxidative process that takes place in the body, two of the biggest problems we have.

Inflammation is now recognized as the root cause of common diseases such as arthritis and heart disease. Things in the natural that can fight inflammation include:

• Omega-3 fatty acids (EPA, DHA) – 1000 mg a day can help fight inflammation. The best source is fish oil (cod liver oil is no longer recommended). Flax seed is good, and can be added to the diet but it is very difficult to get enough omega-3’s from flax alone.
• Turmeric/curcumin (found in curry) – can reduce brain inflammation and the risk of Alzheimer’s as well as cancer

On the other hand, one category of foods that increases inflammation and should be avoided is oils such as corn, safflower and peanut oils. They are high in omega-6 fatty acids, which we already consume too much of in our diet. Switch to olive or canola oil instead.

It was once thought that nightshade vegetables such as tomatoes and bell peppers caused inflammation, but that is not the case; they actually provide many beneficial nutrients.

Topic 4: Revisiting the Portfolio Diet (Minute )

Last week we introduced the Portfolio Diet, and because there was so much interest, we will revisit it today. The diet actually comes from the medical journals, and has not been commonly discussed or written about.

The Portfolio Diet basically takes a vegetable-based diet and adds foods that have been shown to be effective in lowering high blood fat levels, which is an increasing problem.

1. Oats/oat bran – one of the best sources of soluble fiber, it has the dual effect of stabilizing blood sugar levels and lowering cholesterol
2. Tree nuts – Almonds and walnuts, just 10 per day
3. Soy products – such as soy milk, preferably low-fat versions
4. Plant sterols – often in margarines, spreads, or capsule form
5. Omega-3 fatty acids – fish oil, EPA/DHA at 1000 mg per day
6. Red yeast rice – contains a naturally-occurring statin drug

Following the Portfolio Diet can reduce cholesterol levels by up to 35% - the same effect as following a low-fat diet and taking a prescription statin drug.

Topic 5: Food Combinations (Minute )

Often, combining foods together can be more effective than eating them alone. For example:

• Tomatoes and broccoli together increases the cancer-fighting benefit each of them provides separately
• Apples with the peels give more benefit than the apple flesh alone
• Cooking tomatoes (with the peels) in olive oil increases the benefits of the tomatoes

There are simple things we can do to take charge of our health and not rely on the medical health care system. There are natural foods and products that can work as effectively as prescription medications – we just need to have the information.
All of us have a purpose, and we need to be well and healthy so we use our gifts and accomplish that purpose.