11. Repair Split Ends
Another
hair benefit of castor oil is its ability to help prevent and repair
split ends. Just apply a few drops of the oil directly to the ends of
your hair to reduce the amount of breakage that you see. It helps to
restore health to your hair and will make it much less brittle so there
is less breakage.
12. Healthy Lips
Even
though you may not want to have castor oil anywhere near your mouth, it
does wonders for dry and cracked lips. In case you didn’t already know,
castor oil is actually added to many lip remedies that you buy over the
counter. You can simply rub a bit on your lips and it will help to heal
cracks and prevent further chapping.
13. Relieve Sore Muscles
Castor
oil is wonderful as a general massage oil or you can use it to
alleviate sore muscles. Just apply directly to the sore area and then
massage for as long as you like. Do the same for general massages. It
feels great even if you don’t have sore muscles and the Vitamin E
content is great for your skin.
14. Scratches
You
can relieve the pain from scratches and other abrasions by using castor
oil, too. You don’t have to mix it with anything. Just add a few drops
to your scratches and the healthy properties of the oils will begin to
heal them, much more quickly than without adding anything. It also works
great at curing ringworm and other fungal ailments.
15. Acne Treatment
Castor
oil works great as a treatment for deep cystic acne. It helps to
decrease the inflammation from the acne and kills bacteria which helps
the acne to clear up. It works really quickly, too so put it on before
you go to bed and you will notice a drastic improvement when you wake up
in the morning.
16. Insomnia Treatment
You
can help to cure your sleepless nights with castor oil as well. Just
rub a bit on your eyelids before you retire for the night, making sure
that you don’t actually get any in your eyes. The castor oil will help
to bring about a peaceful night’s sleep and you will wake up refreshed
in the morning.
17. Alleviate Colic in Babies
Ok,
so you don’t actually give the castor oil to babies who have colic.
Instead, warm just a bit by rubbing it in your hands and then gently
massage baby’s belly area. This will help to alleviate the pain of gas
and other tummy troubles in your infant and help them to sleep without
causing any adverse side effects like many over the counter medications.
18. Hemorrhoid Treatment
Castor
oil works great on shrinking hemorrhoids and alleviating the pain and
itching that they cause. You just have to soak a cotton ball in castor
oil and then apply it to your hemorrhoids. Note that this really only
works for hemorrhoids that are outside the body. Just leave the cotton
ball on your hemorrhoids for about 15 minutes or so and you can do this
multiple times each day if needed.
19. Beautiful Nails
Massaging
just a small amount of castor oil into your cuticles and on your
fingernails each day for a couple of months will give you long, healthy
and beautiful nails. You can also use it on your toenails so if you are
already getting ready for warmer weather, now is the time to start those
pedicures with castor oil.
20. Remove Warts and Skin Tags
Castor
oil can be used to remove unsightly warts and skin tags. You just have
to apply the oil to the wart or skin tag every day for a few weeks and
you should begin to see that mark disappear. Note that this will not
work on moles on the skin so make sure you know what you are trying to
remove before you begin using it.
Manuka honey, produced in New Zealand by bees that pollinate the Manuka bush, is one of the most unique and beneficial forms of honey
in the world. There are many Manuka honey uses that range from healing
sore throats and digestive illnesses, to curing Staph infections and
gingivitis.
Historically honey has been used for medicinal
purposes dating back thousands of years. Seeing that it is one of
nature’s richest antimicrobial sources, it shouldn’t surprise us to hear
that many archeologists claim that while excavating the tombs of
Egyptian royals from thousands of years ago, they discovered unspoiled
honey in pots! (1)
Whether
it was with the Far Eastern Vedic tradition or ancient Greek mythology,
or in Biblical times, where the promised land was known as the “land
flowing with milk and honey.” cultures around the globe have praised
honey for being an amazing healing treasure.
Yet because of industrialization, honey isn’t
what it used to be. Like most things today, not all honeys are created
equal. In addition to the more than 300 varieties of honey to choose
from, you have the following options:
- Raw or pasteurized
- Filtered or unfiltered
- Comb (with the edible beeswax inside) liquid, or whipped
- Local or imported
As a rule of thumb, you get what you pay for. Most products at conventional supermarkets are not much different from high fructose corn syrup.
To get good honey today, you pretty much have to go to your local
health food store, local farm co-op or go online to purchase the real
deal.
Manuka Honey Nutrition Facts
What makes Manuka honey different is its amazing nutritional profile.
Regular raw honey is already known for its tremendous nutritional and
immune boosting abilities. Generally speaking, the typical raw
unfiltered honey is a rich source of: (2)
- Amino acids
- B vitamins (B6, thiamin, niacin, riboflavin, pantothenic acid)
- Calcium
- Copper
- Iron
- Magnesium
- Manganese
- Phosphorus
- Potassium
- Sodium
- Zinc
Yet with Manuka honey, the nutritional content is up to 4 times that of normal flower honeys. This is what is called the Unique Manuka Factor.
Unique Manuka Factor
In 1981, researchers at the New Zealand University of Waikato discovered that Manuka honey has a considerably higher level of enzymes than regular honey.
These enzymes create a natural hydrogen peroxide that works as an
antibacterial. Some strains of this New Zealand honey are particularly
rich in hydrogen peroxide, methylglyoxal and dihydroxyacetone.
This medicinal trilogy helps make up what is referred to as the Unique Manuka Factor (UMF), a global standard in identifying and measuring the antibacterial strength of Manuka. (3) Essentially, the UMF is a guarantee that the honey being sold is of a medicinal quality.
UMF
is not found in the nectar of all Manuka flowers and, comparatively
speaking, regular Manuka only contains the hydrogen peroxide
antibacterial property that is common to most types of honey.
What
separates UMF Manuka from other Manuka varieties is that it has both
the natural hydrogen peroxide and its own natural UMF antibacterial
property, which greatly enhances it effectiveness. The UMF properties of
Manuka is extremely stable and, unlike the hydrogen peroxide common in
most honey, is not easily destroyed by heat, light and enzymes in the
body.
How to Verify Genuine UMF Manuka Honey
The minimum UMF rating recognized is UMF5, however, it is not considered beneficial unless it carries a UMF 10+ level of antibacterial activity in the honey. Anything ranging from UMF10-UMF15 is a useful level, and anything UMF16 and up is considered a superior quality.
Genuine UMF Manuka Honey will have these four things:
- It will have a UMF trademark clearly labeled on the front of the container.
- It will be from a New Zealand UMF licensed company and labelled in New Zealand.
- It will have the UMF company’s name and license number on the label.
- It
will have a UMF rating number of 5-16+. If it is labeled without the
UMF or without a number, then it is not the genuine article.
According
to the UMF association the UMF rating actually tests the antibacterial
performance of a honey and compares it to phenol, a disinfectant. The
Active Manuka Honey Association(AMHA) that does the testing states:
“The
presence of the special non-peroxide activity can be detected only by
an array of scientific testing directly relating to the phenol standard.
The rating has a one-to-one relationship to the phenol standard. “
This
means that a UMF rating of 20+ is equivalent in strength to a 20%
solution of phenol. The ideal UMF rating varies depending on your
purpose, but laboratory studies have shown that manuka honey with a
non-peroxide activity level of UMF®12 to UMF®15 is effective against a
wide range of very resistant bacteria.
Here is an explanation of what manuka honey UMF you should use:
0-4 Non-therapeutic
4-9 Maintenance level with general honey health benefits
10-14 Supports natural healing and bacterial balance
15+ Superior levels of phenols that are highly therapeutic but shouldn’t exceed taking 1 tbsp at a time
Top 10 Manuka Honey Benefits
Manuka honey health benefits have
been touted in the natural health world for a long time and even more
in recent years because a growing body of research is starting to
support thousands of years of folk medicine use. Some of the top Manuka
honey uses are:
1. SIBO, Low Stomach Acid, Acid Reflux
Small
intestine bacterial overgrowth (SIBO), low stomach acid and acid reflux
go hand-in-hand. Because of Manuka honey’s known natural antibiotic
qualities, it is a great medicine for any bacteria related disorder. In
fact, in a recent study, one dangerous bacteria related to all three
conditions, Clostridium difficult was found to be quite susceptible to Manuka honey’s bactericidal effects. (4) So taking Manuka
honey is very beneficial at reducing reflux and balancing your
digestive system to heal stomach and intestinal imbalances.
2. Acne and Eczema
The Internet is filled with patient testimonials that Manuka honey works marvelously for acne and eczema patients.
At this time there are no clinical trials to support these claims, but
this doesn’t bother me at all. Taking into account its proven
antimicrobial and healing properties, it makes every bit of sense to
assume that honey can help with these skin conditions. Most people claim
that applying honey on affected areas for a few minutes, and then
washing off with gentle soap and water usually does the trick. Repeat
this every day or every other day for the best results!
3. Staph Infections (MRSA)
You’ve
probably heard of the super bug that has plagued hospitals the past
several years, methicillin-resistant Staphylococcus aureus (or MRSA).
What has happened is that antibiotic overuse and drug ineffectiveness
has caused certain strains of Staph to become virtually
indefensible using typical hospital and nursing home medical protocols.
Spreading so rapidly, most people affected by MRSA end up getting so
infected that they require invasive procedures or devices such as
surgeries, artificial joints or intervenes tubing to save their lives (5)
This past March, however, UK researchers from Cardiff Metropolitan University have offered us some natural hope. They discovered that Manuka honey down-regulates the most potent genes of the MRSA bacteria.
Some scientists now suggest that regular topical use on cuts and
infections (especially in the hospital and nursing home setting) may
keep MRSA naturally at bay.
4. Burns, Wounds & Ulcers
According to a recent article in the Jundishapur Journal of Natural Pharmaceutical Products, “The
use of honey leads to improved wound healing in acute cases, pain
relief in burn patients and decreased inflammatory response in such
patients.” (6)
Moreover, because of its rich anti-oxidant, anti-bacterial and
anti-inflammatory characteristics, Manuka honey has been shown to
prevent infection in people with venous ulcers. (7) It has also been used quite effectively as a wound dressing to promote rapid, improved healing.
5. Tooth Decay & Gingivitis
Several
studies have come out recently describing how Manuka honey can help
cure gingivitis and periodontal disease. Due to its superior
antimicrobial properties, researchers from the School of Dentistry, University of Otago (Dunedin, New Zealand) discovered that chewing or sucking on a Manuka
honey product not only caused a 35% decrease in plaque, it led to a 35%
reduction in bleeding sites in people suffering from gingivitis! (8) Also calcium, zinc, and phosphorus are all important nutrients for healing teeth.
6. IBS and IBD
When evaluating the effect that Manuka honey has on experimentally induced inflammatory bowel disease in rats, researchers from Chandigarh Postgraduate Institute of Medical Education and Research discovered several astounding findings: (9)
- Manuka honey at different doses provided protection against TNBS-induced colonic damage.
- There was significant protection with Manuka honey 5 g/kg as well as with 10 g/kg body weight compared with the control.
- All the treated groups showed reduced colonic inflammation and all the biochemical parameters were significantly reduced compared with the control in the Manuka honey treated groups.
- Manuka honey at different doses restored lipid peroxidation
as well as improved antioxidant parameters. Morphological and
histological scores were significantly reduced in the low dose Manuka
honey treated group.
- In the inflammatory model of colitis, oral
administration of Manuka honey 5 g/kg and Manuka honey 10 g/kg body
weight significantly reduced the colonic inflammation.
So
Manuka honey not only healed intestinal inflammation and pain, but also
repaired free radical damage, and protected against further damage!
7. Sore Throats and Immunity
In 2007, data published in the Journal of Leukocyte Biology suggested that, “A 5.8-kDa component of Manuka honey stimulates immune cells via TLR4.” (10) This is interesting because previous studies have indicated that honey stimulates cytokine production from human monocytes.
Coupling with this 2011 research showing how Manuka stops the growth of sore throat-causing Strep bacteria, it is no wonder that so many people benefit almost instantly from taking a spoonful of honey when they don’t feel well. (11) And recently it has even been approved by the National Cancer Institute to be used to heal inflammation in the throat from chemotherapy!
8. Allergies and Sinusitis
There
are many anecdotal accounts of people receiving allergy relief after
eating honey are all over the internet. There is even a study with honey
and birch pollen that had remarkable results. The participants were
given regular honey, honey with birch pollen added to it, and some used
only their allergy medicines as a control group. The results were
impressive:
“…patients reported a 60% lower
total symptom score, twice as many asymptomatic days, and 70% fewer days
with severe symptoms, and they used 50% less antihistamines compared to
the control group.”
They also found that there was very little difference between the birch pollen honey users and the regular honey users! So, taking Manuka honey on a regular basis can really help your seasonal allergies and lessen your need for medications! (12)
9. Beauty Treatment & Health Booster
Taken daily Manuka honey has an elixir effect that boosts energy and enhances your quality of life.
Because of its nutrient dense profile, it boosts vitality, youthful
energy, and has been known to improve skin tone and texture.
Use it in a homemade face wash to exfoliate and fight free radicals in the skin. Use it in your shampoo or a hair mask, to boost the shine of your hair. One of my favorite uses is in a detox drink, to get the most benefits inside and out!
10. Improves Sleep
Manuka Honey helps to promote restful deep sleep.
It slowly releases the glycogen needed for essential bodily functions
during sleep. Adding honey to milk at bedtime helps the body release
melatonin into the brain which is necessary for deep sleep.
There
are many health disorders associated with poor sleep such as, heart
disease, type II diabetes, stroke, and arthritis. Since honey is proven
to aid in quality sleep; it also helps lower the risk of these and many
other heath problems.
Manuka Honey Side Effects
Sources
like WebMD claim that people allergic to bees should use Manuka honey
with caution due to possible allergic side effects. (13)
Take
Manuka with caution if you’re allergic to bees and report any adverse
reactions to your natural health care provider immediately.
How to Use Manuka Honey
To
experience the most benefit, you should take a dose of about 1-2
tablespoons of Manuka honey a day. The easiest way is to just take it
straight, but if it is a little too sweet for you, then you can add it
to your favorite herbal tea, over yogurt, or on sprouted grain toast.
If you want to enhance the immune boosting effect or heal a sore throat, add 1 teaspoon cinnamon. Research shows that the antimicrobial properties of cinnamon and Manuka honey are so powerful, that they can really help you recover fast! (14)
Another great way to take advantage of the healing Manuka honey uses, is to make our Super Secret Detox Drink, but substitute Manuka honey for stevia.
I personally use this Raw Manuka Honey.
Dr.
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By Kris Gunnars, BSc |
Coconut oil is one of the few foods that can be classified as a “superfood.”
Its unique combination of fatty acids can have profound positive effects on health.
This includes fat loss, better brain function and various other amazing benefits.
If you want to try coconut oil for free, then get this organic virgin and fair-trade coconut oil from Thrive Market.
Here are 10 evidence-based health benefits of coconut oil.
1. Coconut Oil Contains Fatty Acids With Powerful Medicinal Properties
Coconut oil has been demonized in the past because it contains
saturated fat. In fact, coconut oil is one of the richest sources of saturated fat known to man, with almost 90% of the fatty acids in it being saturated (1).
However, new data is showing that saturated fats are harmless. Many massive studies that include hundreds of thousands of people prove that the whole “artery-clogging” idea was a myth (2).
Additionally, coconut oil doesn’t contain your average run-of-the-mill saturated fats like you would find in cheese or steak.
No, they contain so-called Medium Chain Triglycerides (MCTs) – which are fatty acids of a medium length.
Most of the fatty acids in the diet are long-chain fatty acids, but
the medium-chain fatty acids in coconut oil are metabolized differently.
They go straight to the liver from the digestive tract, where they
are used as a quick source energy or turned into so-called ketone
bodies, which can have therapeutic effects on brain disorders like
epilepsy and Alzheimer’s.
Bottom Line: Coconut oil contains a lot
of medium chain triglycerides, which are metabolized differently and can
have therapeutic effects on several brain disorders.
2. Populations That Eat a Lot of Coconut Oil Are Healthy
Coconut is kind of an “exotic” food in the Western world, primarily consumed by health conscious people.
However, in some parts of the world, coconut is a dietary staple that people have thrived on for many generations.
The best example of such a population is the Tokelauans, which live in the South Pacific.
They eat over 60% of their calories from coconuts and are the biggest consumers of saturated fat in the world.
These people are in excellent health, with no evidence of heart disease (3).
Another example of a population that eats a lot of coconut and remains in excellent health is the Kitavans (4).
Bottom Line: Plenty of populations around the world have thrived for multiple generations eating massive amounts of coconut.
3. Coconut Oil Can Help You Burn More Fat
Obesity is currently one of the biggest health problems in the world.
While some people think obesity is only a matter of calories, others (myself included) believe that the sources of those calories are critical too.
It is a fact that different foods affect our bodies and hormones in different ways. In this regard, a calorie is NOT a calorie.
The medium-chain triglycerides (MCTs) in coconut oil can increase
energy expenditure compared to the same amount of calories from longer
chain fats (5, 6).
One study found that 15-30 grams of MCTs per day increased 24 hour energy expenditure by 5%, totalling about 120 calories per day (7).
Bottom Line: The medium chain
triglycerides in coconut oil have been shown to increase 24 hour energy
expenditure by as much as 5%, potentially leading to significant weight
loss over the long term.
4. Coconut Oil Can Kill Harmful Microorganisms
Almost 50% of the fatty acids in coconut oil is the 12-carbon Lauric Acid.
When coconut oil is enzymatically digested, it also forms a monoglyceride called monolaurin.
Both lauric acid and monolaurin can kill harmful pathogens like bacteria, viruses and fungi (8).
For example, these substances have been shown to kill the bacteria Staphylococcus Aureus (a very dangerous pathogen) and the yeast Candida Albicans, a common source of yeast infections in humans (9, 10).
Bottom Line: The fatty acids and breakdown products in coconut oil can kill harmful pathogens, potentially helping to prevent infections.
5. Coconut Oil Can Reduce Your Hunger, Helping You Eat Less
One interesting feature of coconut oil is that it can reduce your hunger.
This may be related to the way the fatty acids in it are metabolized,
because ketone bodies can have an appetite reducing effect (11).
In one study, varying amounts of medium and long chain triglycerides were fed to 6 healthy men.
The men eating the most MCTs ate 256 fewer calories per day, on average (12).
Another study in 14 healthy men discovered that those who ate the most MCTs at breakfast ate significantly fewer calories at lunch (13).
These studies were small and only done for a short period of time. If
this effect were to persist over the long term, it could have a
dramatic influence on body weight over a period of several years.
Bottom Line: The fatty acids in coconut oil can significantly reduce appetite, which may positively affect body weight over the long term.
6. The Fatty Acids in Coconut Oil Are Turned into Ketones, Which Can Reduce Seizures
A so-called ketogenic (very low carb, very high fat) diet is currrently being studied to treat various disorders.
The best known therapeutic application of this diet is treating drug-resistant epilepsy in children (14).
This diet involves eating very little carbohydrates and large amounts of fat, leading to greatly increased concentrations of ketone bodies in the blood.
For some reason, this diet can dramatically reduce the rate of seizures in epileptic children, even those who haven’t had success with multiple different types of drugs.
Because the MCTs in coconut oil get shipped to the liver and turned
into ketone bodies, they are often used in epileptic patients to induce
ketosis while allowing for a bit more carbs in the diet (15, 16).
Bottom Line: The MCTs in coconut oil can
increase blood concentration of ketone bodies, which can help reduce
seizures in epileptic children.
7. Coconut Oil Can Improve Blood Cholesterol Levels
Coconut oil is loaded with saturated fats, which actually do not harm the blood lipid profile like previously thought.
Saturated fats raise HDL (the good) cholesterol and change the LDL cholesterol to a benign subtype (17, 18).
In one study in 40 women, coconut oil reduced Total and LDL cholesterol while increasing HDL compared to soybean oil (19).
There are also rat studies showing that coconut oil reduces
triglycerides, total and LDL cholesterol, increases HDL and improves
blood coagulation factors and antioxidant status (20, 21).
This improvement in cardiovascular risk factors should theoretically lead to a reduced risk of heart disease over the long term.
Bottom Line: Studies in both humans and
rats show that coconut oil improves important risk factors like Total,
LDL and HDL cholesterol, which may translate to a reduced risk of heart
disease.
8. Coconut Oil Can Protect Hair Against Damage, Moisturize Skin and Function as Sunscreen
Coconut oil can serve various purposes that have nothing to do with eating it.
Many people are using it for cosmetic purposes and to improve the health and appearance of their skin and hair.
Studies on individuals with dry skin show that coconut oil can improve the moisture and lipid content of the skin (22).
Coconut oil can also be very protective against hair damage and one
study shows effectiveness as sunscreen, blocking about 20% of the sun’s
ultraviolet rays (23, 24)
Another application is using it like mouthwash in a process called oil pulling, which can kill some of the harmful bacteria in the mouth, improve dental health and reduce bad breath (25, 26, 27).
Bottom Line: Coconut oil can be applied
topically as well, studies showing it to be effective as a skin
moisturizer and protecting against hair damage. It can also be used as a
mild form of sunscreen and as mouthwash.
9. The Fatty Acids in Coconut Oil Can Boost Brain Function in Alzheimer’s Patients
Alzheimer’s disease is the most common cause of dementia worldwide and occurs primarily in elderly individuals.
In Alzheimer’s patients, there appears to be a reduced ability to use glucose for energy in certain parts of the brain.
Ketone bodies can supply energy for the brain and researchers have
speculated that ketones can provide an alternative energy source for
these malfunctioning cells and reduce symptoms of Alzheimer’s (28).
In one 2006 study, consumption of medium chain triglycerides led to immediate improvement in brain function in patients with milder forms of Alzheimer’s (29).
Other studies support these findings and medium chain triglycerides
are being intensively studied as potential therapeutic agents in
Alzheimer’s disease (30, 31).
Bottom Line: Studies show that the fatty
acids in coconut oil can increase blood levels of ketone bodies,
supplying energy for the brain cells of Alzheimer’s patients and
relieving symptoms.
10. Coconut Oil Can Help You Lose Fat, Especially The Harmful Abdominal Fat
Given that coconut oil can reduce appetite and increase fat burning, it makes sense that it can also help you lose weight.
Coconut oil appears to be especially effective in reducing abdominal fat, which lodges in the abdominal cavity and around organs.
This is the most dangerous fat of all and is highly associated with many Western diseases.
Waist circumference is easily measured and is a great marker for the amount of fat in the abdominal cavity.
A study in 40 women with abdominal obesity, supplementing with 30 mL
(1 ounce) of coconut oil per day lead to a significant reduction in both
BMI and waist circumference in a period of 12 weeks (19).
Another study in 20 obese males noted a reduction in waist
circumference of 2.86 cm (1.1 inches) after 4 weeks of 30 mL (1 ounce)
of coconut oil per day (32).
This number may not seem too impressive on the surface, but be aware
that these people aren’t adding exercise or restricting calories.
They’re losing significant amounts of abdominal fat simply by adding coconut oil to their diet.
More details here: How Coconut Oil Can Help You Lose Weight and Belly Fat.
The right foods can help you build muscle, improve endurance, and speed recovery.
As a sports nutritionist, I'm always on the lookout for research about how various foods can enhance athletic performance,
speed recovery, and build muscle mass. When I pass this info on to my
clients, they often feel the effects quickly, and I relish remarks they
share like, "Wow, what a difference!" or "I feel 10 years younger." Here
are 11 foods currently on my "eats for athletes" list, the research
behind why they deserve a place on your training table, and simple,
healthy ways to take advantage of their benefits.
Watch the video: What to Eat After a Workout
Beet juice for stamina
Recent research shows that this ruby red root veggie may be more effective at boosting energy
than caffeine, or nearly anything you'll find in the supplement aisle.
When UK researchers asked male athletes to down either 16 ounces of
organic beetroot juice or a placebo, those who gulped the real thing
cycled for up to 16% longer, an effect scientists say isn't achievable
by any other known means, including training. To bolster your
performance, invest in a juicer and grab some fresh beets, which are in
season year-round. Or look for bottled beet juice, which can be sipped
straight or blended into a pre-workout smoothie.
Honey for endurance
Research conducted at the University of Memphis Exercise and Sport
Nutrition Laboratory found that consuming honey before exercise provides
"time-released" fuel to give athletes steady blood sugar and insulin
levels over a longer duration. This natural sweetener also boosted
power, speed, and endurance in competitive cyclists who downed it prior
to and at 10-mile intervals throughout a 40-mile race. For quality and
purity, I recommend USDA Certified Organic raw honey. Enjoy it straight
off a spoon, or mix it into a pre-workout snack like oatmeal.
Pea protein to delay muscle fatigue
Pea protein powder has been generating serious buzz in the sports
nutrition community for some time now. The reason: it's rich in branched
chain amino acids, compounds that have been shown to delay fatigue
during exercise. The arginine in this powder (which is made from yellow
peas) has also been shown to enhance immunity, while the lysine boosts
calcium absorption and decreases calcium losses to help maintain strong
bones. One scoop can pack more than 25 grams of lean protein,
which can be whipped into a smoothie along with almond milk, a dollop
of almond butter, cinnamon, and frozen cherries or berries.
Blueberries to reduce inflammation
To test the anti-inflammatory
and recovery effects of blueberries, researchers at Appalachian State
University recruited well-trained athletes and fed them about 9 ounces
of blueberries daily for six weeks, plus another 13 ounces an hour
before a two-and a-half-hour run. The results were impressive. In
addition to a reduction in inflammation, blueberry eaters experienced a
boost in natural killer cells, a type of white blood cell that plays a
vital role in immunity. When fresh blueberries aren't practical, reach
for dried or freeze dried options to stash in your gym bag.
Tart cherries to fight pain and regain strength
At the University of Vermont's Human Performance Laboratory,
researchers asked men to drink either 12 ounces of a tart cherry juice
blend or a placebo twice daily for eight days. On the fourth day of the
study, the athletes completed a strenuous strength-training routine. Two
weeks later, the opposite beverage was provided, and the training was
repeated. Scientists found that the cherry juice had a significant
effect on pain reduction. In addition, strength loss averaged 22% in the
placebo group compared to just 4% in the cherry group. Fresh tart
cherries are only in season in late summer, but frozen and dried options are becoming easier to find, as is 100% tart cherry juice.
Salmon to build muscle
The omega-3 fatty acids found in fatty fish like salmon
have been linked to a laundry list of benefits, from fighting heart
disease to staving off type 2 diabetes. But animal research shows it may
also be a potent muscle booster. Compared to steers fed cottonseed and
olive oils, those that consumed fish oil showed improved muscle
development: their bodies used twice the amount of amino acids to build
new protein tissues, especially skeletal muscles. Include wild salmon in
meals a few times a week, or try salmon jerky as a portable snack. If
you can't or don't eat seafood, look for an algae-based source of
omega-3s.
Watermelon to reduce muscle soreness
Recently, Spanish sports medicine scientists discovered that
watermelon juice helped relieve muscle soreness when about 16 ounces
were consumed an hour before exercise. The effect is likely due to
citrulline, a natural substance found in watermelon that's been tied to
improved artery function and lowered blood pressure
(it's even been dubbed "nature’s Viagra"). I'm starting to see bottled
watermelon juice popping up all over the place. And when you eat it
fresh, be sure to bite into the white rind a bit—that's where citrulline
is found in higher concentrations.
Pomegranate for muscle strength recovery
The antioxidants in pomegranate have been linked to enhanced memory
and brain activity, and now researchers at the University of Texas at
Austin report that pomegranate juice helps improve muscle recovery.
Researchers recruited volunteers who were randomly assigned to maintain
their normal diets and add 4 ounces of either pomegranate juice or a
placebo twice a day. Both groups performed resistance-training
exercises, but those who gulped pom experienced significantly less
muscle soreness and reduced muscle weakness for up to 7 days.
Pomegranate is a winter fruit, but you can find frozen options
year-round. Just thaw and add to oatmeal, parfaits, or garden salads.
Small shots of 100% juice are also a good option.
Coffee for next-day energy
A recent study published in the Journal of Applied Physiology
found that glycogen, the body's storage form of carbohydrates, is
replenished more rapidly when athletes consume both carbs and caffeine
following exhaustive exercise. Compared to carbs alone, the combo
resulted in a 66% increase in muscle glycogen 4 hours after intense
exercise. That's significant because packing more fuel into the energy
"piggy banks" within your muscles means that the next time you train or
perform, you’ve upped your ability to exercise harder or longer.
Watercress to reduce DNA damage
A recent study published in the British Journal of Nutrition
found that watercress, a peppery green from the mustard family,
effectively countered the "wear and tear" effects of exercise. Healthy
young men were given about 3 ounces of watercress daily for eight weeks,
and asked to participate in treadmill workouts
that included short bursts of intense exercise. Another exercise group
did the workouts without watercress as a control. The men who missed out
on watercress experienced more exercise-induced DNA damage, and the
benefits were seen after just one dose. In other words, those who ate
the green for the first time just two hours before hitting the treadmill
experienced the same benefits as those who had munched on it daily for
two months. Watercress makes a wonderful salad base and, like spinach and kale, it can be whipped into a smoothie.
Dark chocolate to curb exercise-induced stress
Numerous studies support the myriad benefits of dark chocolate and new research published in the European Journal of Nutrition
adds exercise protection to the list. In the study, healthy men were
asked to eat 3.5 ounces of 70% dark chocolate two hours before a
two-and-a-half-hour bout of cycling. Compared to a control group, the
chocolate eaters experienced higher blood antioxidant levels and reduced
markers of exercise-induced cell stress. Enjoy a few individually
wrapped squares of dark chocolate daily, melt and drizzle it over fresh
fruit, or mix it into oatmeal, smoothies, or parfaits.
Castor
oil makes a wonderful lubricant for scissors. Because it actually can
be ingested, it is much better for use on metals that touch food than
other lubricants that should never touch your mouth. Just rub a bit on
your scissors or other utensils and let it sit for a while and then wipe
clean with a paper towel or clean cloth.
Castor
oil works great to remove tiredness from around your eyes. It works
much like petroleum jelly but without the mess. Before you go to bed at
night, just rub a little around your eyes and even on your eyelashes. Be
careful not to get it in your eyes. It will soak in overnight and leave
you looking and feeling a bit more refreshed in the morning.
If
you tend to have dry scalp or dandruff, you can rub a little castor oil
into your scalp and massage it in to alleviate the flakes and
itchiness. Incidentally, the oil works really well as conditioner, too.
Just mix 2 teaspoons with an egg white and a teaspoon of glycerin and
massage into your wet hair. After a few minutes, rinse with warm water.
Massaging
castor oil into achy joints will give you a bit of relief from the pain
of arthritis. You can mix castor oil with enough turmeric or cayenne
powder to make a paste and then rub it into your joints. Be sure that
you don’t get this in your eyes, especially if you choose to use cayenne
pepper instead of turmeric.
Moles
hate castor oil, probably as much as children do. If moles are tearing
up your yard or your garden, must mix ½ cup of castor oil with about 2
gallons of water and pour into the molehills. Note that the castor oil
will not kill the little creatures but it will definitely make them
start looking for somewhere else to hang out.
While
you should use caution anytime you actually ingest castor oil (because
it works so well as a laxative), mixing just a teaspoon into orange or
cranberry juice each morning will keep your bowels working regularly.
You can also take a teaspoon if you want to detox your intestines but
again, be sure that you limit how much you actually ingest.
If
your ferns seem to be a bit less than healthy, a mixture of castor oil
will perk them right up. Just combine a tablespoon of the oil with 4
cups of warm water and a tablespoon of baby shampoo. Drip about 3
tablespoons into the dirt around the fern and then follow with regular
water.
You
can apply castor oil directly to your skin if you want a more youthful
glow. Many people don’t know that this oil is great for eliminating and
preventing wrinkles and for pregnant women, castor oil rubbed into the
skin can help to improve elasticity and prevent stretch marks caused by
pregnancy.
Castor
oil applied directly to the affected areas can help to relieve calluses
that are caused by a number of things. You can also massage a bit of
castor oil into corns to help alleviate the pain and swelling that they
cause and ultimately make them disappear over time. This takes a few
applications but definitely works.
If
you have balding areas on your scalp, or you just want thicker hair,
you can massage a bit of castor oil into the affected area for about 6
minutes every day to promote natural hair growth. This also works on
eyebrows so if you want thicker eyebrows, just massage a few drops into
your eyebrows for a couple of minutes every day.
