Mushrooms are wonderful, medicinal and magical. I love the history of these amazing little fungi. Dating back to Ancient Rome, the healers of the time understood their amazing powers. High in antioxidants, vitamin D, and selenium, mushrooms provide many potent health benefits. Studies show that mushrooms help increase our immune response. They provide powerful anti-inflammatory benefits. A potent superfood, they help decrease the risks of heart disease, diabetes, cancer, respiratory disease and other chronic conditions.

 Centuries Old International Tradition  

Stuffed mushroom date back to 19th-century Italian cuisine. But the French spread their popularity in the 20th century. Over my life I’ve enjoyed many varieties of stuffed mushrooms. I would typically eat them at holiday parties or social events. At home I’ve tried making a variety of stuffed mushrooms. This one is my family’s indisputable favorites. My sons eat them up so fast that I have to make a double or triple batch!  It’s a quick-and-easy recipe you can whip up in less than 45 minutes. These stuffed mushrooms are more than plain delicious. They are “sinfully” delicious.  So, if you are looking delicious and healthy side dish that is sure to be a hit, try this! Put this recipe on the top of your must try list.

Stuffed with Healthy Ingredients

Check out the healthy ingredients of this garlic stuffed mushroom recipe:

Avocado oil 

I use avocado oil for its health benefits and flavors. It’s chock full of antioxidants, vitamins, minerals and nutrients we need.  Plus, I like the taste.

Garlic 

A common ingredient in many recipes, garlic is one of the most underappreciated superfoods. Garlic helps support heart health. It helps reduce cholesterol levels and helps reduce blood pressure. Garlic also boosts our immune response, helps combat sickness and provides many other health benefits.

Cream cheese 

Organic cream cheese is a good source of vitamin A and vitamin B2 (riboflavin).  Used in moderation, cream cheese adds just the right amount of creamy goodness texture to the stuffing. It’s the yummy ingredient that takes these mushrooms from plain delicious to “sinfully delicious”.

Parmesan cheese 

This stuffing includes parmesan cheese which is a good source of calcium and vitamin D. We need calcium, vitamin D and protein to support our bone health, particularly as we age.  By age 30, we have achieved maximum bone density. For that reason, it’s important to nourish our bones with good sources of calcium and vitamin D such as parmesan cheese.

Onion powder 

Since onion powder is low in salt, it’s a popular ingredient to help reduce sodium content in many recipes. Onion powder is also a good source of calcium, potassium and magnesium which is are some of the key nutrients we need to stay in healthy balance.

Cayenne pepper  

Red cayenne pepper is a potent medicinal ingredient dating back almost 10,000 years. The healing powers of cayenne come from its high potassium, manganese, vitamin C, vitamin B6 and vitamin E content.

Transformative Benefits of the Mighty Mushroom

Mushrooms can help transform our health. They have helped maintain vitality and overall well-being since ancient times. The variety of potent fungi on the planet provide diverse health benefits. For example, Chaga mushrooms from Finland help provide antioxidant benefits. And Reishi mushrooms from China support healthy immune function. Shitake-Maitake mushrooms, also from China, support general well-being. And Cordyceps mushroom mycelium aids vitality and endurance. Plus many more have special health benefits. Fungi are like Nature’s medicine chest. They are a medicinal food.

Powerful Nutrition in a Delicious Bite Size Morsel

The nutrient rich ingredients in these bite-size tasty mushroom morsels help support our health. This Garlic Stuffed Mushroom recipe is one of the tastiest ways I know that packs a powerful superfood punch in a tiny bite. Whether for a family meal or holiday gathering, these Garlic Stuffed Mushrooms are sure to be a hit. Even more, they are powerfully nutritious and sinfully delicious at the same time. Let me know what you think.

Grace Notes

The mushroom toad has symbolized transformative powers for centuries– both magical and medicinal. Mushrooms have symbolized special magical powers since ancient Egyptian hieroglyphics to the modern classic literature. Alice nibbled on the most famous and magical literary mushroom in her Adventures in Wonderland. The Royalty of Ancient China commonly used Reishi mushrooms for medicinal benefits, especially to aid longevity. Above all, mushrooms are far more than a symbol of transformation. They are a medicinal food that has provided humans powerful health benefits since Ancient times.

Next time you see a cartoon of a toad stool, think of the amazing transformative benefits of the mighty mushroom!

Enjoy and Live Well with Zest!

xo

Bev

Written By Bev Hope

Garlic Stuffed Mushrooms

• Author: Bev Hope
• Prep Time: 25 min
• Cook Time: 20 min
• Total Time: 45 minutes
• Yield: 6 servings, 2 each
• Category: Sides
• Method: Bake
• Cuisine: American

Ingredients

• 12 whole fresh organic button mushrooms
• Avocado oil- 1 tablespoon
• 1 8-ounce package of organic cream cheese, softened
• Minced organic garlic- 1 tablespoon
• Grated organic Parmesan cheese- 1/4 cups
• Ground black pepper- 1/4 teaspoon
• Organic onion powder- 1/4 teaspoon
• Ground organic cayenne pepper- 1/4 teaspoon
• Ghee butter or regular butter

Instructions

1. Preheat oven to 350 degrees
2. Grease baking dish or baking sheet with Ghee butter
3. Remove cream cheese from package and let soften.
4. Clean mushrooms by brushing them gently with a damp paper towel.
5. Remove the stems and chop in extremely fine pieces, remove the tough edges.
6. Chop garlic in fine pieces if using fresh garlic.
7. Heat avocado oil or olive oil in stainless steel skillet over medium heat.
8. Add chopped mushrooms and garlic to the skillet. Cook until the moisture has reduced, without overcooking the garlic. Set aside to cool.
9. Stir garlic and mushroom mister in cream cheese.
10. Mix in Parmesan cheese, black pepper, onion powder, and cayenne pepper and stir well. Mixture should be very thick.
11. Use a small spoon, fill each mushroom cap with a heaping pile of cream cheese stuffing. Arrange the mushroom caps on the prepared backing dish or sheet.
12. Bake for 20 minutes in preheated oven or until the mushrooms are piping hot and liquid starts to form under the caps.

Notes

OPTIONS/ADD-INS

Stuffed mushrooms are a container for creative expression. Mix in your favorite herbs such as chives, tarragon, parsley, or basil, oregano, dill, or rosemary. Proteins such as egg, or sausage, pork, bacon, or veal meat add variety. Include plant-based protein such n chopped nuts such as walnuts, pecans, pine nuts or Macadamia nuts. Add chopped vegetables such as artichoke hearts, red peppers, scallions, or jalapenos. The possibilities are endless to create the perfect herb, spicy, or savory stuffed mushroom morsel.

Keywords: Garlic Stuffed Mushrooms

The post Garlic Stuffed Mushrooms appeared first on Well with Zest.

Since I was diagnosed with Graves’ Disease in January 2017, I’ve been on a journey to not only get my disease under control, but hopefully to get it in remission. There is no cure for Graves’ Disease, but fortunately my symptoms can be managed with medication. I continue to improve but the only way to get it in remission is to manage the underlying problem: chronic inflammation. Since remission is my goal, I’ve started following an Anti-Inflammatory Lifestyle.  Here’s what I’ve learned that is important to understand, whether you have a chronic inflammation or autoimmune condition problem or not. If you are over 50, following an anti-inflammatory lifestyle can be like the “Fountain of Youth”. It’s the right choice for long term health.

Chronic Inflammation is Poison

Our bodies are constantly bombarded by toxins, poison and dangerous triggers in the environment. These include by bacteria, viruses, chemicals, toxins, and a variety of other harmful catalysts. The body protects itself from these harmful substances through our immune response. Our immune system acts like the security system and triggers a healthy inflammation. Anytime there is a potential threat, our inflammatory response is triggered which involves a variety of biochemical reactions that help fight off infections and remove toxins, and increase blood flow to wounds or tissues that need healing, and also generate pain to signal that something is wrong in the body.

Types of Inflammatory Responses

There are two types of inflammatory responses to protect the body:

Acute inflammation- is an immediate response to some type of physical trauma, be it an injury, infection or disease. Acute inflammation aids in the body’s healing and recovery.

Chronic inflammation- occurs when the body is continuously protecting itself by secreting pro-inflammatory chemicals. With too much of the pro-inflammatory chemicals circulating in the blood, chronic inflammation becomes a poison. Rather than protect the body, chronic inflammation can turn into a disease that attacks and destroys the healthy cells in arteries, joints, organs, or many other areas of the body.

Chronic Inflammation Symptoms

Chronic inflammation can generate a variety of symptoms that may not immediately be obvious but can worsen over time. Common symptoms of chronic inflammation include:

• Chronic stiffness
• Recurrent body aches and pains
• Persistent swelling
• Loss of joint function
• Recurrent diarrhea
• Persistent indigestion
• Persistent upper respiratory congestion
• Sporadic infections
• Major skin outbreaks

Chronic Inflammation Associated with Chronic Disease

Chronic inflammation can become a slow and potentially fatal toxin in the body if not properly managed. It has been studied extensively and is associated with a wide range of autoimmune diseases (including autoimmune diseases) such as:

•  Allergies
• Asthma
• Chronic obstructive lung diseases
• Congestive heart failure and other heart diseases
• Anemia
• Alzheimer’s disease
• Cancer
• Obesity
• Diabetes mellitus
• Crohn’s disease and other inflammatory bowel diseases
• Fibromyalgia
• Chronic kidney disease and kidney failure
• Systemic Lupus Erythematosis
• Psoriasis
• Chronic pain syndromes
• Rheumatoid arthritis
• Thyroid disease (Hashimoto’s and Graves’).

Associated Risk Factors

Age, diet, lifestyle, and disturbed sleep are the primary drivers associated with the disorder. Age correlates directly with elevated levels of the inflammatory molecules. The older we get, the more pro-inflammatory substances increase in the body. Diets rich in fats and refined sugars increase the risk of inflammation. Similarly, those who are obese have a higher risk of chronic inflammation. Smoking and stress lower our anti-inflammatory molecule production, thus increasing the chances of chronic inflammation.

Traditional Treatments

There are several types of treatments available including:

• Prescription medication

For many years, physicians prescribed corticosteroids which suppress the immune response, thus suppressing inflammation. While this is still an effective option, these medications come with serious side effects. It is important to carefully consult with your doctor before using any prescription medication to treat inflammation.

• Non-Prescription medication

There are over-the-counter non-steroidal anti-inflammatory medications that alleviate pain. These include Aspirin, Ibuprofen, and Naproxen. However, it is not advisable to take these medications long-term, and in high doses, due to the associated side-effects (particularly kidney damage and GI bleeding).

• Supplements

Turmeric and herbs found in the ginger family hold strong anti-inflammatory properties.

Lead an Anti-Inflammatory Lifestyle to Manage Chronic Inflammation

If you lead an anti-inflammatory lifestyle to manage chronic inflammation , it can help control autoimmune disease or promote its remission. However, it is essential to keep inflammatory triggers under control over the long term to ensure optimal health and chronic disease management.

Using the ancient Ayurvedic medicine approach, which focuses on a healthy mind, body, heart, and spirit, you can quickly and easily start leading an anti-inflammatory lifestyle. The following is a list of the most effective anti-inflammatory lifestyle choices I’ve started following:

Implement an Anti-Inflammatory Diet

Start by increasing the intake of the following anti-inflammatory foods:

• Brightly colored and fibrous vegetables and fruits
• Dark green vegetables
• Fatty fish and foods high in omega-3 fatty acids
• Natural, non-processed foods
• Whole grains and fibrous vegetables

Start by decreasing the intake of the following pro-inflammatory foods and ingredients:

• Simple sugars
• Refined carbohydrates
• High glycemic foods
• Foods with transfers and hydrogenated oils
• Foods with artificial colors and flavors
• Artificial sweeteners

Exercise Regularly

In addition to the other benefits of regular exercise, it will help you maintain an optimal weight and reduce adipose tissue which in excess is a risk factor for inflammation in the body.

Decrease Stress

Although it is easier said than done, focus on lowering psychological and physiological stress to decrease inflammation. Stress is one of the primary triggers of inflammation in the body and is critical to manage.

Don’t Touch Cigarettes

Smoking cigarettes induces inflammation in the body and can cause so very many serious life-threatening health problems.

Anti-Inflammatory Lifestyle Frees You from Debilitating Inflammation

Maintaining a normal level of inflammation response in your body comes down to common sense: eat healthily, exercise regularly, get enough sleep, and try to keep your stress levels to a minimum. Always make anti-inflammatory lifestyle choices to prevent a small inflammation fire from getting out of control! An active lifestyle fueled by fresh, anti-inflammatory foods can set you up for freedom from debilitating inflammation. And what is most important is that you feel happy and empowered and motivated to keep it up so you can stay healthy and live well with zest!

Try some or many of these anti-inflammatory lifestyle tips and see what works best for you! You may feel like you’ve discovered “The Fountain of Youth”!

Cheers and Live Well with Zest!

Bev

xo

Written by Bev Hope

Reviewed by Board Certified MD

The post Why I Switched to an Anti-Inflammatory Lifestyle appeared first on Well with Zest.

This Green Zesty Detox Gut Health Smoothie is one of my favorites to soothe the gut and demonstrate how delicious healthy foods can be. It’s packed with fiber, nutrients, powerful antioxidants and wholesome ingredients that you feel go to work inside your body from the moment your drink it. It’s a gut love fest from the first tangy sip.

This creamy green goodness drink is an anti-inflammatory powerhouse packed with the perfect combination of nutrient dense dark leafy green vegetables and fruits brimming with vitamins, minerals, and antioxidants. It’s a perfect blend of green smooth texture combined with zesty citrusy sour notes that’s uplifting and energy boosting. It’s packed with more nutrients than your average meal, so it helps you stay healthy on the inside and out. You can enjoy it for breakfast, light lunch or a snack between meals.

Impact of Gut Health on Immune System

Getting more nutrient dense foods is not only a positive, it’s a must for anyone living with a chronic auto-immune condition. Eating more anti-inflammatory foods high in vitamins, minerals and antioxidants such as fruits and vegetables helps support a healthy immune system.  Medical researchers are continually finding new evidence of the impact of gut health on the immune system.

I’ve learned more about more about improving gut health since being diagnosed with Graves’ Disease. I know that loving my gut and feeding it anti-inflammatory foods is key for maintaining optimal health. When I feed by gut, soothing, wholesome, nutrient dense ingredients, it loves me back and I feel good on the inside and out.

If you or your loved ones are dealing with an inflammation-based health condition, do your gut a favor and try this anti-inflammatory, gut health green smoothie. It’s full of creamy green goodness and pure deliciousness from the most potent powerhouse plant foods that can help transform your health on the inside and out.

Live well. Start a gut loving smoothie lovefest.  The more you love your gut, the more your gut will love you and the healthier you will be.

Why this Green Smoothie is a Must for Your Gut!

Green Tea

Green Tea is high in flavonoids (antioxidants) and is the best source of catechins. Catechins are a group of antioxidants that stop cell damage and fight disease and are even more powerful than vitamins C and E.

Turmeric

The spice turmeric commonly used in curry comes from the turmeric root and is related to the ginger family. Whole turmeric root is loaded with potent anti-inflammatory and antioxidant compounds. This golden superfood spice been researched extensively due to its powerful anti-inflammatory health benefits. Turmeric is one of nature’s most potent anti-inflammatory botanicals.

Spinach and Arugula

Spinach and arugula are jam packed with vitamins, especially K and A as well as folic acid, magnesium, iron and calcium. They are powerful anti-inflammatory, antioxidant, detoxifying super foods. With significant gut health benefits of spinach and arugula, they are foundational to any green detox smoothie recipe.

Cilantro

Cilantro is loaded with beneficial phytonutrients, vitamins, minerals, flavonoids and active phenolic compounds. It helps your body get rid of heavy metals by binding to them. Eating a diet rich in cilantro can also have great anti-inflammatory and digestive benefits.

Celery

Celery is a great source of inflammation fighting compounds and antioxidants. It’s a rich source of vitamin C, beta carotene, and flavonoids. There are at least 12 kinds of antioxidants in a single stalk. It’s a wonderful source of phytonutrients, which have been shown to reduce instances of inflammation in the digestive tract. Read more about celery and gut health here.

Kiwis

Kiwis are full of nutrients like vitamin C, vitamin K, vitamin E, folate and potassium. They have a lot of antioxidants and are a good source of fiber. Their fuzzy brown peel and small black seeds are edible. Kiwis pack a lot of flavor and health benefits in a small fruit.

Bananas

Bananas have a natural antacid effect and can help normalize digestive function. They are also full of healthy carbohydrates and potassium that fills you up and gives you energy. Read more about bananas and gut health here.

Apples and Pears

Apples and pears can improve digestion and assist the immune system thanks to being extremely rich in dietary fiber and important antioxidants. In addition, apples and pears are rich in quercetin, an anti-inflammatory flavonoid that can actually help heal the lining of the intestine. Read more about apples and pears and gut health.

Lemons and Limes

Lemons and limes contain high amounts of vitamin C, soluble fiber and plant compounds. The soluble fiber in lemons and limes can help improve digestive health. But you need to heat the pulp, not just the juice. The zesty taste and sour notes of the lemons and lime add a tangy balance that makes the green detox smoothie delicious as well as nutritious.

Power Packed Gut Health Smoothie

It’s the perfect anti-inflammatory gut health smoothie for living well with zest! Combining nutrient dark leafy greens, fruits, plus anti-inflammatory green tea and turmeric, this smoothie is the perfect drink to soothe, uplift, detox, and energize you and help keep you healthy inside and out. It’s not only zesty, it’s healthy! Makes plenty to share with your family or save the extra for a healthy snack to enjoy later.

I always love sharing, enjoying easy, healthy recipes.  Even more rewarding is sharing delicious food that helps people live well with zest! I hope you try it and share it with your family and friends. Let me know what you think?

Grace Notes

It’s so true that we are what we eat. Now we know that if we love food that loves our guts, our guts love us back and we can live healthier lives.  The more we love our guts, the more our guts love us.

I’m inspired by Popeye, one of the most recognizable pop-culture icons in the world. I fell in love with eating spinach when I was a kid after watching Popeye’s girlfriend Olive Oyl, bring him cans of spinach and watch sparks of hearts fly between them. That must have been true love. Drinking my Green Gut Health Smoothie reminds me of Popeye downing the can of spinach brought to him by loving Olive Oyl. Fueled with his spinach, Popeye cold overcome anything, achieve his dreams, and get his girl. I feel like I’m giving my body extra strength and extra love to stay strong and live well with zest.

You are what you eat. Love yourself. Love your gut.

Enjoy and live Well with Zest!

Bev xo

Written by Bev Hope

The post Green Zesty Gut Health Smoothie appeared first on Well with Zest.

Autoimmune is a word I rarely used or heard of 10 years ago. But now I find that many of my friends have at least heard of the word “autoimmune”, or know someone who has an autoimmune problem, or who has actually been diagnosed with an autoimmune disease themselves. What has changed in the last decade? What is really going on with the apparent increase of autoimmune diseases? Why are there so many different autoimmune diseases? Why are women predominantly impacted by autoimmune diseases more than men.

Since I was diagnosed with Graves’ Disease in January 2017, I’ve been on a journey to get more educated so I can understand what this is, what caused it, and what I can do to help myself and to help others who are on a similar challenging journey. Here’s what I’ve learned that is important to understand, whether you have an autoimmune condition or not. We are facing a crisis-level epidemic and we have to pull together collectively to stop it!

Immunity is Our Body’s Defense System

Starting with the basics, we need immunity to survive. The immune system is our body’s auto-responder self-protector defense system. It is like a police force that constantly patrols every organ and tissue in our body to keep invaders away. Our immune system is always on alert ready to attack and fight off any invading microorganisms or toxins that could harm or kill us, such as viruses, bacteria, or parasites. It’s a smart, highly tuned, targeted defense system that knows what to attack and what not to attack: it can distinguish “self” from “non-self”. What is so amazing is how smart it is, knowing what to precisely attack with the endless invaders it has to deal with every day, around the clock.

How Our Immune System Works

The number of potential invaders in our body system continues to grow all the time, given more and more toxins in the environment. So, we need a healthy immune system to live.There are two main parts of the immune system: innate and adaptive immune systems. They complement each other and work together to defend against the constant onslaught of pathogens or harmful substances our bodies continually face. The innate immune system works mostly at the level of immune cells called “scavenger cells” or “killer cells.” These immune cells mostly fight against bacterial infections.The adaptive immune system develops antibodies or an immune response to antigens of invader microorganisms. It is a smart, highly tuned, immune response that our bodies remember. It is constantly adapting, learning over time, and getting smarter so our bodies can fight off bacteria or viruses that are always changing and continually invading.

Our Immune System is Activated by Invading Antigens

For our immune system to work properly, the immune system must recognize the difference between our own healthy “self” cells and harmful, invading “non-self” cells. Our immune system is activated by many “non-self” substances called antigens. For example, protein cells on the surfaces of bacteria, fungi and viruses are all antigens. The immune system recognizes antigens and produces antibodies that destroy the substances containing antigens.  When the immune system recognizes an antigen, a complex, highly regulated physiological immune response system of different groups of cells work together to form alliances and fight off the pathogen. Then our immune system stores “memories” so it will be ready to rapidly defend against those pathogen germs in the future.

As long as our body’s defense system is running smoothly, we do not notice our powerful and smart immune system working 24 hours a day. But if our immune system is compromised, or the invading microorganism is especially aggressive, then illness can occur.

Immune System Breakdown and Link to Autoimmune Disease

How does our immune system break down? It starts at the cellular level. The cells of the immune system include the white blood cells, including lymphocytes (T-cells, B-cells and NK cells), neutrophils and monocytes/macrophages, and also proteins. The major proteins of the immune system are primarily signaling proteins (cytokines) and antibodies. The immune system joins forces with the circulatory system for transportation of cells and with the lymphatic system for production of white blood cells.

The big problem that ignites a series of events starts when our immune system loses its ability to recognize the difference between healthy “self” sells and invading “non-self” cells. The adaptive immune cells go “haywire” and start attacking healthy “self” cells. This maladaptive process is called “cross-reactivity”. Self-tolerance is broken when adaptive immune cells recognize host cells as alien “non-self” cell and initiate an attack on our own host cells. B-cells produce antibodies targeting host cells and activated T cells recognize self as antigen. Our immune system gets mixed up, sends the wrong signals and starts attacking the organs it is meant to protect. That’s when an autoimmune disease occurs.

There Are Over 80 Autoimmune Diseases

There are over 80 autoimmune diseases that all start with the same event.  Harmless immunity in the body turns to pathogenic autoimmune disease when self-recognition and self-tolerance breaks down. Often a seemingly harmless viral infection (including a “bad cold”) can trigger autoimmunity.

Autoimmune diseases can affect almost any part of the body including the brain, nerves, muscles, skin, eyes, joints, heart, lungs, kidneys, the digestive tract, blood vessels, and endocrine (hormone) glands. The classic sign of an autoimmune disease is inflammation, featuring redness, low grade fever, pain and swelling. Other symptoms include fatigue, trouble concentrating, numbness, hair loss, skin problems, and stomach problems.  How autoimmune disease causes symptoms and is diagnosed depends on what part of the body is targeted. Since autoimmune diseases can strike virtually any part of the body, and the symptoms vary widely, they often go undetected. Proper diagnosis and treatment can often be long and difficult.

Organ Specific vs. Non-Organ Specific Autoimmune Disorders

Autoimmune diseases are usually classified into organ-specific disorders or non-organ specific or systemic disorders. The organs and tissues most commonly affected include the endocrine glands, such as thyroid, islet (insulin-producing) cells of the pancreas, and adrenal glands; components of the blood such as red blood cells, and connective tissues such as skin, muscles and joints.

In organ specific disorders, the autoimmune disease is directed mostly against one organ such as the thyroid, with Hashimoto’s Disease (hypothyroidism) and Graves’ Disease (hyperthyroidism). But patients can have several organ-specific diseases at the same time. In non-organ specific or systemic disorders, autoimmune activity is widely spread throughout the body. This includes Rheumatoid Arthritis and Systemic Lupus Erythematosus, along with other conditions.

Common Types of Autoimmune Diseases

Organ Specific Types of Autoimmune Disorders:

• Addison’s disease (adrenal)
• Autoimmune hepatitis (liver)
• Celiac disease (GI tract)
• Crohn’s disease (GI tract)
• Graves’ disease (overactive thyroid)
• Glomerulonephritis (kidneys)
• Guillain-Barré syndrome (central nervous system)
• Hashimoto’s thyroiditis (lowered thyroid function)
• Multiple sclerosis (brain and spinal cord)
• Pernicious anemia (GI tract—malabsorption of Vitamin B12 needed for red blood cell production)
• Psoriasis/Psoriatic arthritis (skin/joints)
• Raynaud’s phenomenon (fingers, toes, nose, ears)
• Type 1 Diabetes mellitus (pancreas islet cells)
• Ulcerative colitis (GI tract)
• Vitiligo (skin, also eyes, mouth and nose)

Systemic Types of Autoimmune Diseases:

• Lupus [Systemic Lupus Erythematosus] (skin, joints, kidneys, heart, brain, red blood cells, other)
• Polymyalgia Rheumatica (large muscle groups)
• Rheumatoid arthritis (joints, less commonly lung, skin)
• Scleroderma (skin, intestine, less commonly lung)
• Sjogren’s syndrome (salivary glands, tear glands and joints)

Autoimmune Diseases with Highest Incidence and Medical Burden

The major autoimmune diseases with the highest incidence or highest medical burden include:

Graves’ Disease

Graves’ Disease- An autoimmune thyroid disease which causes the thyroid gland to overproduce thyroid hormones (hyperthyroidism).

Rheumatoid Arthritis

Rheumatoid Arthritis- A chronic inflammatory disorder affecting many joints, including those in the hands and feet.

Hashimotos’s Thyroiditis

Hashimotos’s Thyroiditis- An autoimmune thyroid disease which causes the thyroid gland to reduce its production of thyroid hormones (hypothyroidism).

Vitiligo

Vitiligo- A chronic condition that causes white patches on your skin and can also affect your eyes, mouth, and nose.

Type 1 Diabetes mellitus

Type 1 Diabetes mellitus- A chronic condition in which the pancreas produces little or no insulin.

Pernicious Anemia

Pernicious Anemia- Anemia is a condition in which the body does not have enough healthy red blood cells that occurs when the intestines cannot properly absorb Vitamin B12.

Multiple Sclerosis

Multiple Sclerosis- A disease in which the immune system eats away at the protective covering of nerves—the myelin sheath that also helps greatly speed up the conduction of nerve impulses and information flow in the brain.

Glomerulonephritis

Glomerulonephritis- A chronic condition with inflammation of the membrane tissue in the kidney that serves as a filter, extracting wastes and excessive water from blood.

Systemic Lupus Erythematosus (SLE)

Systemic Lupus Erythematosus (SLE)- An autoimmune disease that can affect almost any organ or system in the body, including blood vessels, muscles, joints, digestive tract, lungs, kidneys, heart and the central nervous system.

Sjogren Syndrome

Sjogren Syndrome- An immune system disorder characterized by dry eyes and dry mouth.

Celiac Disease

Celiac Disease- An immune reaction to eating gluten, a protein found in wheat, barley, and rye. People with Celiac disease can’t eat gluten because it will damage their small intestine.

Psoriasis

Psoriasis- An autoimmune disease that causes itchy, sore patches of think red skin with silvery scales.

Psoriatic Arthritis

Psoriatic Arthritis- Approximately one third of people with psoriasis develop psoriatic arthritis which causes pain, stiffness and swelling of the joints.

Inflammatory Bowel Disease

Inflammatory Bowel Disease- A group of chronic disorders characterized by swollen and damaged tissues in the digestive tract.

Addison’s Disease

Addison’s Disease- An autoimmune disease characterized by chronic and insufficient functioning of the outer layer of the adrenal gland, with reduced production of cortisol and often also aldosterone.

Autoimmune Diseases- A Growing Epidemic

Autoimmune diseases are a major threat to the health of all Americans. Collectively, autoimmune diseases are among the most prevalent diseases in the U.S. affecting over 23 million Americans. According to the American Autoimmune Related Diseases Association (AARDA), 50 million people are dealing with a chronic condition caused by autoimmunity. According to the National Institutes of Health (NIH), there are more than 80 autoimmune diseases that have been identified and more than 100 serious, chronic illnesses are caused by autoimmune disease.  They are a special threat to women. According to the AARDA, about 75 percent of all autoimmune cases occur in women, particularly in those who have had children. Autoimmune diseases are among the top 10 leading causes of death in women in all age groups up to age 65.

What Is Causing the Autoimmune Epidemic?

There are three major factors or triggers that lead to the manifestation of autoimmune disease: Genetic Predisposition, Endocrine Effect, Environmental/Lifestyle Factors.

Genetic Predisposition

Autoimmune diseases have a strong genetic component and tend to run in families. There is also a clustering effect. If you have one disease, you are at greater risk for developing a second or a third autoimmune disease. With advances in gene sequencing tools, researchers have a better understanding of what genes may contribute to specific diseases. Thanks to the human genome project, scientists now know a great deal about the genes that make people more susceptible to develop an autoimmune disease. One risk factor gene is a predominant type of gene that is important in preventing the successful transplantation of tissues like skin or organs from one person to another. The other risk factor genes are immunoregulatory genes that are involved in the process of regulating the immune response system.

Endocrine Effect

The predominance of females impacted by autoimmune disease points to an endocrine effect. Women undergo three major endocrinological transition periods: puberty, pregnancy, and menopause. The endocrine transitions have a major impact on the innate and adaptive immune systems due to the interaction between the hormonal changes, innate and adaptive immune system as well as pro and anti-inflammatory cytokines and antibodies. Changes in women’s hormone milieu impacts the delicate balance of their innate and adaptive immune system, putting them at greater risk. Research focused on endocrine transitions and their role in autoimmune diseases is getting more attention.

Environmental/Lifestyle Factors

Currently, studies have shown that genetic predisposition accounts for approximately 30 percent of all autoimmune diseases. The rest, 70 percent, are due to environmental factors, including smoking, exposure to toxic chemicals, an unhealthy diet, disturbances of gut microbiota, and changes to gut lining and permeability (commonly known as leaky gut). Infectionis well known to be a factor that can trigger autoimmune disease. Smoking is a well-known risk factor for Rheumatoid arthritis. Gluten is known to promote Celiac disease. But there is much more interdisciplinary research needed to understand the impact of the environment and lifestyle choices on triggering autoimmune disease.

Burden of Autoimmune Diseases is at a Crisis Point

Autoimmune disease is a major and increasing public health crisis.

Autoimmune disease is a large and growing problem in the United States and worldwide. As a total  category, autoimmune disease affects 50 million Americans. It is one of the top ten causes of death in women under age 65 and is the second highest cause of chronic illness and is the top cause of morbidity in women in the United States. Additionally, autoimmune diseases are on the rise around the world, making this poorly understood category of diseases a public health crisis comparable to cancer and heart disease.

Autoimmune disease is a national crisis on women’s health.

The NIH has recognized autoimmune disease as a national health crisis on women’s health given that 75% of the cases affect women at all stages of their lives.  The diseases are difficult to diagnose as symptoms vary and can go undetected for years while symptoms increasingly worsen. Delay in diagnosis puts a significant burden on patient quality of life, risk of permanent organ damage and/or risk of major debilitation. Autoimmune disease is a life-long chronic condition with no permanent cure, although patients can control the symptoms.  Progression of disease significantly impacts quality of life, ability to participate in the job force and reduces long-term earnings potential. It also has a significant negative impact on the overall family well-being.

Autoimmune disease is a major factor behind the rise in healthcare costs.

Low awareness among the general public and medical practitioners and a compartmentalized approach to managing autoimmune disease based on the organ(s) affected, negatively affects the communication with other doctors and the extended healthcare constituents. This compartmentalization has hampered communication among physicians and scientists interested in autoimmune diseases. A lack of coordinated care and standardized diagnostic tests cause a significant increase in the cost of autoimmune disease as a portion of the total healthcare budget. Unequal funding and suboptimal focus at the NIH on autoimmune diseases have slowed progress. The result is an escalation in the burden of autoimmune disease on patients,  society and healthcare costs.

Urgent Need for a Dedicated Focus on Autoimmune Diseases

Increase Awareness, Research, and Patient Advocacy

We need a dedicated comprehensive focus on increasing awareness, research investment and education about autoimmune disease now more than ever. The time for intense focus on autoimmune disease is now. Heart disease and cancer (and most recently kidney disease) have garnered proper focus and investment. Now it is time for autoimmune disease to get the attention it deserves and sorely needs.

Streamline the Autoimmune Diagnosis Process with Coordinated Care Model.

The autoimmune disease diagnosis and treatment puzzle is extremely complex. It often takes years for patients to get a proper diagnosis and the right treatment. It is very complicated to manage autoimmune disease patients because they often need multiple specialists treat their symptoms. We urgently need a new model of coordinated care for autoimmune disease patients to save time, costs, but most importantly to improve health outcomes much faster.

Establish Inter-Disciplinary Autoimmune Disease Centers.

We need a radical change in how the collection of autoimmune diseases are viewed, studied, and managed given their complexity and significant burden on patients and society.  Let’s start with recognition that most or all autoimmune diseases are related, and they should be viewed as autoimmune disease versus individual diseases.  We know there are common threads unite all autoimmune diseases based on a maladaptive immune response called “cross-reactivity” that is caused by a complex interplay of genetic and environmental risk factors (infectious, chemical, physical, or other).  If we focus on autoimmune disease with an interdisciplinary approach and secure the proper funding, we can accelerate scientific discovery to help find a cure for the underlying problem(s) that cause the immune system to break down in the first place.

Collective and Comprehensive Approach Towards Autoimmune Disease

We need comprehensive and collective interdisciplinary approach to help address the autoimmune disease epidemic. We need to build a movement together across patients, scientists, medical researchers, practitioners and service providers, to better serve patient.  It’s essential way to stem the rapid growth of autoimmune disease and more importantly find a cure. It starts with a vision and a belief that we can do it. It starts with each one of us taking steps forward to drive change.

Take Small Steps to Ease the Way Forward for One and All

We need big change, but small individual actions by patient themselves can start the wave of change. First and foremost, take care of yourself. Focus on what it takes for you to manage your condition and live your best life day-to-day. Connect with patient advocacy groups to share your journey and  find community support. Help spread the word about the autoimmune disease epidemic and help raise funding for patient-driven research so we can find cures and change the lives of future generations to come (possibly your own children and grandchildren!)

Take these 5 steps to create a change movement:

• Learn about autoimmune disease through autoimmune patient resources.
• Share your knowledge and use your voice to spread awareness.
• Take care of yourself. Follow an anti-inflammatory lifestyle to help keep flares down.
• Partner with your best healthcare provider team and stick with your treatment plans.
• Join patient advocacy support groups in whatever format you like. Give and you will receive!

Individually, and collectively we can change the course of the rising autoimmune epidemic. I believe it and am taking action to make change happen! I hope you will join me.

Live Well with Zest!

Bev Hope

Written By Bev Hope

Reviewed by Board Certified MD

The post Understanding Autoimmune Disease appeared first on Well with Zest.

When the cool weather comes, who doesn’t crave yummy comfort foods? It’s Nature guiding us to feed our bodies the food we need for optimal health.  I often crave hot French Onion Soup when the cool weather arrives. For my own healthy diet needs, I’ve adapted the old-fashioned traditional recipe to a delicious perfect Keto-friendly soup that promotes healthy eating and heart-warming comfort too. Not only is it yummy in the tummy, it’s full of health benefits that come from the nutrient-packed ingredients: ghee butter, yellow onions, beef bone broth, and garlic, thyme, gruyere cheese and more.

French Onion Soup is a classic comfort food I’ve enjoyed for years, but it’s amazing how many health benefits each of its ingredients provides too. This Keto Style French Onion Soup is food that is medicine! Check it out.

Comfort Food Ingredients with Many Health Benefits

Ghee Butter

I recommend using Ghee rather than regular butter. A 2018 Study published in the Journal of Complementary and Integrative Medicine, shows lower fat and cholesterol levels in people consuming ghee rather than regular butter. It’s easier on the stomach for people who are also lactose intolerant. Ghee butter can be a little pricey compared to regular butter but is easy to make at home which can save money on your grocery bill.

Yellow Onions

Yellow onions bring a bold but sweet taste perfect for this Keto French Onion Soup recipe. Onions are nutrient dense, loaded with anti-oxidants and contain approximately 8-20 percent of recommended daily Vitamin C per serving, so they help strengthen the  immune system and fight off flu and colds. They benefit heart health, help control blood sugar levels, and are good for digestive health as well.

Garlic Cloves

I add garlic to my Keto French Onion Soup because it complements the onion flavor and provides additional immune-building power, especially important during cold and flu season. Garlic helps prevent and speed recovery from colds. Plus, garlic is also good for heart health, blood pressure and cholesterol.

Fresh Thyme

This herb blends well with the other components of this French Onion Soup recipe. Thyme provides more than just a pleasant taste, however. Fresh thyme also has Vitamin C, Vitamin A and mood-enhancing ingredients. It helps prevent colds, regulates blood pressure and lift our spirits too!

Beef Bone Broth

I love the way the natural beef bone broth blends with this soup. It forms the base and provides a wide array of rich nutrients and minerals such as protein, essential fatty acids, iron, selenium, manganese, zinc and more. Bone broth is packed with nutrients that boost immune system function, increase energy and support gut health.

Xanthan Gum

I use it to thicken the French Onion Soup broth. However, it also can slow down the distribution of blood sugar into your system. It helps prevent a spike in blood sugar.

Gruyere Cheese

I prefer aged Gruyere cheese in my Keto French Onion Soup, over parmesan, mozzarella or other white cheeses. It offers a taste strong enough without overpowering the rest of the ingredients. It has more than 20 percent RDA of calcium and more than 10 percent RDA of protein.  Gruyere is a hard cheese that has more butyrate than most aged varieties. Research suggests that butyrate can help steady blood sugar levels and help lower long-term risk for type 2 diabetes.

Kosher Salt

Usually, Kosher salt draws out moisture from meat. In this case, a moderate amount enhances the natural flavors of the ingredients in the soup.

Fresh Ground Black Pepper

You may not have realized this, but fresh ground black pepper has antioxidant properties and can help boost your immune system. Its taste also pairs well with the other ingredients, bringing out their flavors.

 Enjoy Comfort Food That’s Delicious and Medicinal 

When cool weather comfort food cravings come, put this Keto Style French Onion Soup on your first list to make. We crave comfort foods like French Onion Soup for good reasons. It’s full of all the natural ingredients our bodies need to boost our immune system and more during cold weather months. You can’t go wrong with this Keto Style French Onion Soup. It’s totally comforting, delicious and medicinal at the same time.

Grace Notes

French Onion Soup is always served in an oven friendly porcelain crock for heating it under the broiler. I love to put my hands around the warm crock before taking my first bite of the cheese. It’s my way of saying “thank you” soup for comforting me, warming me, delighting me and helping me fight off winter colds.  Love food that loves you back. I hope you love this one!

Enjoy and Live Well with Zest

Bev xo

Written by Bev Hope

Keto Style French Onion Soup

• Author: Bev Hope

Ingredients

• 1/2 cup ghee butter
• 4 medium yellow onions sliced 1/4-inch-thick
• 3 garlic cloves
• 2 fresh thyme sprigs
• 4 cups of beef bone broth
• 1/4 to 1/2 teaspoon xanthan gum for thickening
• 1 cup / 8 oz grated gruyere cheese
• Kosher salt
• Freshly ground black pepper
• Gluten free almond bread

Instructions

1. Melt butter in large stock pot over medium high heat. Add the onions, garlic, thyme, and salt and pepper and cook until the onions arecaramelized (about 15 minutes). Reduce heat to medium low. Add the bone beef broth and 1/4 teaspoon of xanthan gum. Bring the soup back to a simmer and cook for 10 minutes.
2. Toast almond bread well, sprinkle with grated gruyere cheese and broil.
3. Ladle soup into bowls. Add almond toast and sprinkle each bowl with grated cheese. Broil until golden brown and bubbly.

Notes

OPTIONS

Replace almond bread with your favorite gluten free bread for making the toast.

Try toasted croutons as an alternative to toast slices. They make it easier to take smaller spoon size bites.

The post Keto Style French Onion Soup appeared first on Well with Zest.

Turmeric is on top of the list of the most frequently mentioned super spice medicinal herbs in all of science. People in India and China have used turmeric for thousands of years in their cooking and for health benefits. The more I’ve learned about its powerful health benefits, the more I keep adding turmeric to my anti-inflammatory recipes and the more I keep up with my daily turmeric supplement. If you are managing a chronic health condition, turmeric can really help.  Here’s what I’ve learned about nature’s super spice and what I’d like you to know. 

What is Turmeric?

Turmeric is a potent natural ingredient that comes from the beautiful flowering Curcuma longa plant, which grows in India and other Southeast Asian countries. It is a member of the ginger family. Turmeric is derived from the underground stems of the plant. The dried root of the Curcuma longa plant is ground into the distinctive yellow turmeric powder you find in the spice section of your grocery store. Turmeric root or ground turmeric power, the main ingredient of curry powder, is commonly used in Asian cuisine and as a dietary supplement or an herbal medicine.

What Does Turmeric Do?

What turmeric does for the body is beyond amazing! This brilliant yellow golden spice helps support the entire body, from head to toe. It may be the most powerful herb on the planet as far as supporting optimal health, fighting disease and potentially reversing disease. Turmeric is considered an adaptogen – a botanical that supports your body’s ability to adapt to stress from any source. Adaptogens are valued for their contribution to energy, stamina, endurance, strength, and mental clarity. On a cellular level, turmeric assists cells by helping to neutralize substances that can cause stress.

How Does Turmeric Help?

There are many chemical compounds found in turmeric, known as curcuminoids. The active substance in turmeric is curcumin. Curcumin is what makes turmeric a “functional food”, ” defined by the Mayo Clinic as “foods that have a potentially positive effect on health beyond basic nutrition.” Curcumin makes up only between 2 and 6 percent of turmeric. Whole turmeric root contains both the potent curcuminoids in curcumin plus many naturally occurring bioflavonoids found in the turmeric root. These potent chemical compounds naturally occurring in turmeric target your entire body, not just one or two parts, making the health benefits of turmeric exceptional and far reaching. 

What Are the Health Benefits of Turmeric?

Turmeric is one of nature’s most potent botanical medicines. Turmeric can help your skin glow, boost your mood, combat inflammation, regulate your cholesterol, promote cellular health and much more*! Over 12,500 peer reviewed articles show the diverse health benefits of this potent botanical ingredient. Turmeric helps support the entire body including:

• Healthy inflammatory response*
• Digestive health*
• Mood balance*
• Brain health and memory*
• Heart health*
• Diabetes and insulin resistance*
• Joint health, flexibility and mobility*
• Exercise and pain perception
• Healthy immune response*
• Cellular health*
• Colon and gut health*
• Skin health*
• Prostate and breast health*
• Lung health*
• Liver health* 

What Do the Turmeric Research Studies Show?  

Anti-Inflammatory / Immune System Response

Vast studies show that the high anti-inflammatory and antioxidant properties in turmeric help support a healthy inflammatory response.

1. Evaluation of anti-inflammatory property of curcumin (diferuloyl methane) in patients with postoperative inflammation.
2. Curcumin, an antioxidant and anti-inflammatory agent, induces heme oxygenase-1 and protects endothelial cells against oxidative stress
3. Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: A Review of Preclinical and Clinical Research
4. Safety and anti-inflammatory activity of curcumin: a component of turmeric (Curcuma longa)
5. Antioxidant and anti-inflammatory properties of curcumin
6. Curcumin, Inflammation and Chronic Diseases: How Are They Linked?
7. Regulation of LOX and COX by curcumin
8. Immunomodulation by curcumin
9. “Spicing up” of the immune system by curcumin. 

Antioxidant Activity/Anti-Aging

Research shows the antioxidants found in turmeric curcumin promote cellular health by reducing free radicals and oxidative stress. Turmeric helps fight free radicals that can attack healthy cells, leaving them permanently damaged.

1. Chemo preventive effect of curcumin, a naturally occurring anti-inflammatory agent, during the promotion/progression stages of colon cancer
2. Role of phenolic OH and methylene hydrogen on the free radical reactions and antioxidant activity of curcumin
3. Curcumin induces glutathione biosynthesis and inhibits NF-κB activation and interleukin-8 release in alveolar epithelial cells: mechanism of free radical scavenging …
4. Free radical scavenging ability and antioxidant efficiency of curcumin and its substituted analogue
5. Antioxidant and radical scavenging properties of curcumin
6. The promise of slow down ageing may come from curcumin. 
7. Antioxidant and anti-inflammatory properties of curcumin

Brain Function and Memory

Studies show that the anti-inflammatory antioxidants found in turmeric curcumin help support brain health and cognitive function. With curcumin’s antioxidant and anti-inflammatory benefits, these health-promoting properties benefit all cells in the body, including the brain. 

1. Effect of curcumin on brain insulin receptors and memory functions in STZ (ICV) induced dementia model of rat
2. Brain foods: the effects of nutrients on brain function
3. Dietary curcumin counteracts the outcome of traumatic brain injury on oxidative stress, synaptic plasticity, and cognition
4. Plants used in Chinese and Indian traditional medicine for improvement of memory and cognitive function
5. Neuroprotective effects of curcumin
6. Antidepressant-like effects of curcumin in WKY rat model of depression is associated with an increase in hippocampal BDNF
7. Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB

Cancer

Research studies also suggest that curcumin may help protect against cancer and be useful in cancer treatments.

1. Curcumin-free turmeric exhibits anti-inflammatory and anticancer activities: Identification of novel components of turmeric.
2. Antioxidant and anti-inflammatory properties of curcumin
3. Anticancer potential of curcumin: preclinical and clinical studies

Cardiovascular Health

Studies show that the anti-oxidant and anti-inflammatory effects of curcumin help support cardiovascular health.

1. Biomarkers of aging and age-associated disease. Curcumin supplementation improves vascular endothelial function in middle aged and older adults
2. Curcumin supplementation improves vascular endothelial function in healthy middle-aged and older adults by increasing nitric oxide bioavailability and reducing oxidative stress
3. The protective role of curcumin in cardiovascular diseases
4. Curcumin ingestion and exercise training improve vascular endothelial function in postmenopausal women
5. Effects of curcuminoids on frequency of acute myocardial infarction after coronary artery bypass grafting
6. Curcumin Inhibits Acute Vascular Inflammation through the Activation of Heme Oxygenase-1.

Diabetes/Metabolic Health

Research studies show that the potent antioxidant and anti-inflammatory properties may play a beneficial role in diabetes management and metabolic health. 

1. The beneficial role of curcumin on inflammation, diabetes and neurodegenerative disease: A recent update
2. Curcumin extract for prevention of type 2 diabetes
3. Targeting inflammation-induced obesity and metabolic diseases by curcumin and other nutraceuticals
4. Curcumin activates AMPK and suppresses gluconeogenic gene expression in hepatoma cells.

Digestive Health

Studies show that turmeric curcumin helps support healthy digestion and a healthy digestive system. Turmeric possesses a wide range of biological properties that support digestive health, including anti-inflammatory, antioxidant, and anti-microbial activities. 

1. Curcumin therapy in inflammatory bowel disease: a pilot study
2. Curcumin and inflammatory bowel disease: biological mechanisms and clinical implication.
3. Gastroesophageal reflux disease (GERD): a review of conventional and alternative treatments.
4. Effects of curcumin on reflux esophagitis in rats
5. Therapeutic potential of curcumin in digestive diseases.
6. The plant kingdom as a source of anti-ulcer remedies
7. Curcumin inhibits gastric inflammation induced by helicobacter pylori infection in a mouse model
8. Therapeutic potential of curcumin in gastrointestinal diseases
9. Curcumin maintenance therapy for Ulcerative Colitis: randomized, multicenter, double-blind, placebo-controlled trial

Exercise

Many factors can cause an excess of oxidative stress, including physical activity. As a powerful antioxidant, studies have shown that turmeric curcumin can aid in post-exercise recovery.

1. Curcumin ingestion and exercise training improve vascular endothelial function in postmenopausal women.
2. Effects of curcumin supplementation on exercise-induced oxidative stress in humans. 
3. Curcumin effects on inflammation and performance recovery following eccentric exercise-induced muscle damage.
4. Curcumin attenuates oxidative stress following downhill running-induced muscle damage. 

Joint Health

Research shows turmeric curcumin benefits joint health with its potent antioxidant properties. Turmeric curcumin provides the body a concentrated dose of antioxidants that is not only beneficial for joint health, but also for maintaining an active, healthy lifestyle. 

1. Curcumin inhibits pro-inflammatory mediators and metalloproteinase-3 production by chondrocytes  
2. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials
3. Curcumin: a new paradigm and therapeutic opportunity for the treatment of osteoarthritis: curcumin for osteoarthritis management.
4. Regulation of LOX and COX by curcumin
5. Curcumin: a new paradigm and therapeutic opportunity for the treatment of osteoarthritis: curcumin for osteoarthritis management
6. Efficacy of turmeric (curcumin) in pain and postoperative fatigue after laparoscopic cholecystectomy
7. Curcumin reduces prostaglandin E2, matrix metalloproteinase-3 and proteoglycan release in the secretome of interleukin 1β-treated articular cartilage

Liver Function

Research shows turmeric curcumin supports liver function. The liver’s main job is to filter out toxins found in your body.  As a rich source of antioxidants, turmeric helps maintain the liver’s natural antioxidant levels, so it can function at its best.

1. Potential protective effects of quercetin and curcumin on paracetamol-induced histological changes, oxidative stress, impaired liver and kidney functions and haematotoxicity in rat…
2. Curcumin prevents alcohol-induced liver disease in rats by inhibiting the expression of NF-κB-dependent genes
3. Protection of liver cells from ethanol cytotoxicity by curcumin in liver slice culture in vitro
4. Pharmacological actions of curcumin in liver diseases or damage

Lung Health

Research shows that the anti-inflammatory and antioxidants found in turmeric curcumin can help support lung health.

1. Protection from acute and chronic lung diseases by curcumin
2. Curcumin induces glutathione biosynthesis and inhibits NF-kappaB activating and interleukin-8 release in aveolar epithelial cells: mechanism of free radical scavenging activity 

Mood Balance

Studies show the mechanism-based actions of curcumin can help support mood balance.

1. Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial.
2. Antidepressant activity of curcumin: involvement of serotonin and dopamine system
3. Potentials of Curcumin as an Antidepressant
4. Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population 

Skin Health

Turmeric benefits include anti-inflammatory and antioxidant properties that have proven effective in treating multiple skin conditions such as psoriasis, acne, and wound healing.

1. Beneficial Role of Curcumin in Skin Diseases
2. Effects of Turmeric (Curcuma longa) on Skin Health: A systematic Review of the Clinical Evidence
3. Efficiency and safety of a Curcuma extract combined with visible blue light phototherapy on adults with plaque psoriasis: A phase IV, randomized, open pilot clinical trial
4. Effects of Curcuma extract and visible light on adults with plaque psoriasis
5. Inhibitory effect of the extract of rhizome of Curcuma longa L in gelatinase activity and its effect on human skin
6. Essential oil from waste leaves of Curcuma longa L. alleviates skin inflammation
7. Topical Turmeric Micro Microemulgel in the Management of Plaque Psoriasis; A Clinical Evaluation
8. Turmeric tonic as a treatment in scalp psoriasis: A randomized placebo-control clinical trial. 

Turmeric and Curcumin for Health and Disease Prevention

Studies show that the anti-inflammatory and antioxidants found in turmeric curcumin have wide-reaching health benefits to potentially treat and prevent disease.

1. Turmeric Root Extract and Highly Bioavailable Curcumin Taken Together are Synergistic
2. The Molecular Targets and Therapeutic Uses of Curcumin in Health and Disease
3. Curcumin the Indian Solid Gold
4. Role of Curcumin in Disease Prevention and Treatment

Turmeric Use in Cuisine and Manufacturing

Turmeric has been part of the traditional cuisine of India and China for centuries for both health and taste benefits.  turmeric’s aromatic, pungent flavor adds a delicious flavor boost to cuisine, such as in curry. With its brilliant yellow color, turmeric is also used for making yellow dye for manufacturing yellow products. 

What are the Turmeric Nutrition Facts?

One tablespoon (about seven grams) of ground turmeric contains approximately:

• 23.9 calories
• 4.4 grams carbohydrates
• 0.5-gram protein
• 0.7-gram fat
• 1.4 grams fiber
• 0.5 milligram manganese (26 percent DV)
• 2.8 milligrams iron (16 percent DV)
• 0.1 milligram vitamin B6 (6 percent DV)
• 170 milligrams potassium (5 percent DV)
• 1.7 milligrams vitamin C (3 percent DV)
• 13 milligrams magnesium (3 percent DV)

What are the Side Effects of Turmeric?

It’s always important to discuss taking dietary supplements with your healthcare provider and to follow medical advice. Turmeric has been found safe to take, and it has GRAS (‘generally recognized as safe”) status by the FDA when taken in amounts tested for health purposes. In high doses turmeric may cause nausea and digestive issues. Turmeric is not suitable for those who are pregnant or taking anticoagulants.

What Dosage Is Recommended for Health Benefits?

There is no official recommended turmeric dosage to get the for full health benefits. However, most studies show that taking 500 to 2,000 milligrams per day of turmeric extract could be beneficial. It’s best to start with a lower dosage and work up gradually to assess tolerance and reduce risk of any side effects

Final Thoughts on the Power of Turmeric Curcumin

As science continues to discover more and more applications for this powerful and natural anti-inflammatory and antioxidant, it becomes clear just how beneficial turmeric curcumin can be for living well with zest!

I’m convinced that incorporating turmeric as much as possible in cooking and taking a daily supplement can zest up your anti-inflammatory lifestyle to the max! The proof for me is in the results. When I take my maximum potency, water soluble turmeric supplement, I recover from my half marathon training runs very quickly. I don’t feel stiffness or pain in my shins, calves and joints. It’s like a natural pain reliever for me.

Turmeric is the Medicinal Superfood

The evidence clearly proves that Turmeric is the crown golden jewel of all medicinal super foods. To harness the full power of turmeric, I recommend adding organic turmeric to a wide variety of meals and recipes from curry, to drinks, to salads and mains. I also recommend taking a high-quality turmeric curcumin supplement made from whole turmeric root to get the maximum health benefits possible from this amazing super spice!

Enjoy and Live Well with Zest!

Bev

Written by Bev Hope

Reviewed by Board Certified MD

*These statements have not been evaluated by the Food and Drug Administration.

The post Turmeric: Medicinal Superfood appeared first on Well with Zest.

When I think of what fruit makes me feel the happiest, I would put lemons on the top of the list. One reason is obvious. They have a happy bright yellow color like the sun. The other is I have many happy childhood memories I associate with lemons. Whenever I saw a big pile of lemons on the kitchen counter, I knew my mother was going to let me put out my lemonade stand! We had fun getting out my arts and crafts and poster board material to make my “lemonade for sale” sign. Then my mom would help me get my lemonade inventory prepared in a big pitcher. We would set up my stand and the best part was serving my curb side customers a cup of fresh lemonade and receiving a nickel in return! I felt like I was making them happy and they were certainly making me happy with each additional nickel I added to my money jar.

Then later when I was in college, I worked as a waitress at the Jordan Pond House in Acadia National Park. One of our customers’ favorite items on the menu was fresh lemonade served with a sprig of fresh mint. Hundreds of people ordered it every day. I learned that everyone loves fresh squeezed lemonade, especially served with a pretty garnish!

Lemon Water Makes Us HAPPY

As a mom, my sons’ go-to drink when we went out to eat at a nice restaurant was always lemonade— and it had to be fresh!  Happy sons make happy moms! So, lemons bring me so many happy memories that I like to keep a big bowl of them on my kitchen counter. I often see a bowl of lemons in decorating magazines or even in classic still life paintings. No wonder they are there—artists and designers know lemons make us happy.  But now I’m learning much more about lemons—their amazing health benefits! I’ve begun making a habit of adding a lemon to my first glass of water each day. Here’s why.

Lemon Water Makes Us HEALTHY

Here are some of the top 10 lemon water health benefits I’ve discovered that keep me motivated to start each day with a glass of lemon water.

1. Provides an Immune System Boost

Lemons have plenty of vitamin C, antioxidants and other nutrients that improve immune system function. This helps avoid colds and the flu, and it helps fight infection in general. It also protects against oxidative stress that promotes a host of diseases.

2. Helps Dental Health

Along with good oral hygiene, lemon water prevents gingivitis from setting in or becoming worse. Gingivitis is one of those nasty dental problems that can come with aging if we don’t take proper oral care.

3. Helps with Cleansing the Kidneys

Good hydration is good for the kidneys and adding lemon to water makes this effect even more powerful. Apparently, this is because lemon water has a diuretic effect. The citric acid in lemon water helps prevent or flush out kidney stones.

4. Keeps Body Hydrated

If you don’t like the taste of plain water, adding a lemon to it makes it tasty and fun to drink. This helps you stay hydrated because if you enjoy it, you’ll keep drinking more of it.

5. Helps with Weight Loss or Reduce Weight Gain Can Help

A study shows that mice given lemon water, along with a high-calorie diet, didn’t gain as much weight as mice that were fed just plain water with the same food. This study implies that it will make your weight-control efforts easier.

6. Makes Skin Look Better

Good hydration is very important for keeping your skin healthy. By chugging a glass of lemon water first thing in the morning, I know I’m helping my skin, and making it part of my daily anti-aging regimen.

7. Helps with Digestion

Lemon water can improve bowel motion, thereby reducing constipation. Keeping normal movement is important to feeling good, and lemon water is more convenient and appetizing than other things that are often recommended for gastrointestinal health.

8. Improves the Breath

Lemons have a strong, natural deodorant effect, so drinking some lemon juice with water improves the smell of the breath.

9. Supports Heart Health and Nerve Communication

Lemons have plenty of essential nutrients. Along with vitamin C,  lemons provides electrolytes like magnesium and potassium, critical for heart health and nerve communication. This makes lemon water almost like a sports drink, but without all the calories.

10. Helps Fight Inflammation 

The anti-inflammatory properties of lemons are obtained when drinking lemon water each day. The natural ingredients in lemon water help reduce joint and muscle pain, inflammation in general, irritation from gingivitis, and more.

Lemon Water is a Fun and Happy Way to Improve Health

Lemon water is simple to prepare. You can have fun with it. You can mix it up and be creative— adding other fresh sweet, spicy or savory ingredients such as mint, basil, cinnamon, ginger, turmeric.

Lemon Water Recipe

Ingredients

• Organic fresh lemon
• Natural spring water
• Optional add-ons: mint, cinnamon, ginger, turmeric, basil

Directions

• Pour warm water into a glass.
• Squeeze half a lemon for each 8-ounce glass
• Add favorite garnish.

Suggestions 

Some experts mention that the lemon water should be warm, and that it is the warmth that produces much of the digestive system benefits of the mixture. It is also noted that the lemon juice should come from fresh, real lemons, ideally organic lemons. Lemon water made with fresh lemon is better for boosting the immune system function because some phytonutrients in lemons degrade with processing. Some people caution that too much citric acid from lemons can harm the enamel on teeth. But as long as you don’t suck on lemons every day, that should not be a problem.

Grace Notes

Try sipping lemon water with a colorful paper straw and feel like a kid again.

Good luck trying lemon water as a daily habit! You can turn lemons into more than lemonade! Turn lemons into lemon-AID and enjoy the health benefits and happy feelings they can bring.  Let me know how it works for you!

Enjoy and Live Well with Zest!

Bev xo

Written by Bev Hope

Reviewed by Board Certified MD

The post 10 Reasons to Drink Lemon Water Every Morning appeared first on Well with Zest.