Black Bean Chilli

Prep and Cook Time: 30 minutes
Calorie count: 268
Ingredients:

• 1 medium onion chopped
• 1 medium green bell pepper diced about ¼ inch pieces
• 1-1/2 cups + 1 TBS vegetable broth
• 6 medium cloves garlic, chopped
• 2 cans black beans, drained
• 1 can (8oz) tomato sauce
• 1 can (15oz) diced tomatoes, (do not drain). (Can use 2 large fresh roma tomatoes instead)
  
• 2 TBS ground cumin
• 2 TBS red chili powder
• 2 TBS dried oregano
• 1 cup corn kernels, fresh or frozen
• ¼ cup fresh chopped cilantro
• salt & black pepper to taste

Directions:

1. Heat 1 TBS broth in a medium size soup pot. Sauté onion and bell pepper in broth over medium heat for about 5 minutes stirring frequently, until translucent. Add garlic, cumin, red chili powder and continue to sauté for another minute.
2. Add 1 ½ cups broth and rest of ingredients, except cilantro and corn. Simmer for another 20 minutes uncovered. Add corn and cook for another 2 minutes. Add chopped cilantro and season with salt & pepper to taste.

   Serves 4

Thank You whole foods!

Cumin Seeds

Iron for Energy and Immune Function

Cumin seeds, whose scientific name is Cuminum cyminum, are a very good source of iron, a mineral that plays many vital roles in the body. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. Additionally, iron is instrumental in keeping your immune system healthy. Iron is particularly important for menstruating women, who lose iron each month during menses. Additionally, growing children and adolescents have increased needs for iron, as do women who are pregnant or lactating.

Seeds of Good Digestion

Cumin seeds have traditionally been noted to be of benefit to the digestive system, and scientific research is beginning to bear out cumin's age-old reputation. Research has shown that cumin may stimulate the secretion of pancreatic enzymes, compounds necessary for proper digestion and nutrient assimilation.

Cancer Prevention

Cumin seeds may also have anti-carcinogenic properties. In one study, cumin was shown to protect laboratory animals from developing stomach or liver tumors. This cancer-protective effect may be due to cumin's potent free radical scavenging abilities as well as the ability it has shown to enhance the liver's detoxification enzymes. Yet, since free radical scavenging and detoxification are important considerations for the general maintenance of wellness, cumin's contribution to wellness may be even more farther reaching.

Home remedies using Cumin*

1. A fine paste of cumin seeds (cumin seeds ground with water), when applied on boils or aching body parts gives relief from pain.

2. Water boiled with ground Cumin has to be given regularly to lactating mothers. This increases breast milk and reduces inflammation of uterus.

3. Boil ground Cumin in water and allow it to cool down. Add a pinch of cardamom to filtered Cumin water. Gargling with this flavored water helps to keep the mouth fresh, heals mouth ulcers and eliminates foul smell.

4. Roast Cumin without oil till it warm. Grind this to a fine powder along with rock salt. Massage gums with this powder. This helps to prevent bleeding from gums and strengthens them.

5. Boil a tea spoon of Cumin in a glass of water, allow it to cool. Consuming this water frequently relieves indigestion and flatulence.

6. Consuming powdered Cumin with honey reduces colic pain and reduces diarrhea caused due to indigestion.

7. A tea prepared by boiling cumin seeds and a small piece of fresh ginger help to give relief in common cold.

8. Mix a spoon of ground roasted cumin seeds ,½ spoon of fresh ginger juice and a pinch of salt in a glass of butter milk. Frequent consumption of this butter milk helps to relieve piles and sooths inflamed intestine.

9. Patients suffering from irritable bowel syndrome can use pomegranate juice mixed with roasted and ground Cumin powder. This helps to reduce frequency of stools and sooths colon.

Precaution has to be taken while roasting cumin seeds. Cumin seeds have to be roasted in low heat till it becomes warm and should be taken off from stove when it is sufficiently warm to touch. This precaution helps to prevent the escape of volatile compounds of Cumin.

*These remedies are a collection of treatments that may not have been scientifically proven. Please these remedies with a sense of caution. We do not by any means endorse these remedies as cures and as a substitute for medications prescribed by your physician. Please consult a Naturopathic, Homeopathic, Ayurvedic, or a holistic physician before trying any of the above stated remedies.

Critical things to know about your cholesterol

By Jessica Snyder Sachs

How's your cholesterol? Here's a guess: If you're healthy, you probably have no idea. New surveys show women tend to be clueless about their risks of heart disease, especially when it comes to managing their cholesterol.

High cholesterol can lead to clogged coronary arteries, which can cause heart attack and stroke.

But this kind of ignorance is anything but bliss. The reason: The artery clogging that makes heart disease the Number One killer of women late in life begins much earlier -- in your 20s, 30s, and 40s -- and that's when your cholesterol numbers may be sounding alarms. So, are you ready to start paying attention? Here, the things all women need to know now.

1. High cholesterol is surprisingly common.

Researchers with the Framingham Heart Study recently delivered a nasty surprise: Nearly a quarter of women in the study who are in their early 30s have borderline-high levels of bad cholesterol, as do more than a third in their early 40s and more than half in their early 50s. A third of women in all three age groups have low levels of good cholesterol.

Bad cholesterol, also known as low-density lipoprotein, or LDL, contributes to heart disease by laying down artery-clogging plaque; good cholesterol, or high-density lipoprotein (HDL), helps clear it away. "The double whammy of high LDL and low HDL is particularly dangerous," says Framingham researcher Vasan Ramachandran, M.D., of the Boston University School of Medicine. Health.com: Keep your heart healthy

2. Your doctor may miss the problem.

Though women are better than men about seeing a doctor regularly, the care they receive isn't as good when it comes to preventing and treating cardiovascular disease, according to new studies. "Perhaps doctors still haven't gotten the message that women need to control cholesterol," says Chloe Bird, Ph.D., author of one of these studies and a senior sociologist at the nonprofit RAND Corporation. Bird found that doctors are less likely to monitor and control cholesterol in women than in men, even when the women are at super-high risk of heart attack.

Part of the problem, she says, may be that many women see only a gynecologist. This isn't to say that OB-GYNs can't be good primary care doctors, but you have to make sure the doc is willing to monitor your heart health, especially if you already have diabetes or a heart issue. That means she should order cholesterol checks as part of your regular blood work and discuss the results with you. What does "regular" mean?

3. Your numbers may trick you.

Many people misunderstand the roles of so-called good and bad cholesterols, according to cardiologist and lipidologist Pamela Morris, M.D., of the Medical University of South Carolina in Charleston. "What we've learned is that HDL and LDL are independent predictors of a woman's heart attack risk," she explains. "We see women with high HDLs having heart attacks when their LDL is also high, and we also see heart attacks in women with very low LDL but also low HDL."

What that means to you: It's important to keep track of both. A woman wants to keep her HDL above 60 (the level at which HDL helps prevent disease) and her LDL below 100. If your HDL drops below 50 or LDL rises above 160, you need to take immediate action. That may include an LDL-lowering drug such as a statin, and it definitely includes a commitment to a heart-healthy diet and lifestyle.

4. You may need an "inflammation" test.

The math used to estimate your heart disease risk is a little misleading. If your LDL rises above the danger line of 160 or your HDL drops below 50, the math says you have an elevated risk of a heart attack within 10 years. But that warning may actually underestimate your risks beyond 10 years, Morris says. So when she has a female patient with cholesterol numbers in the intermediate range -- LDL above 130 or HDL under 60 -- she often takes a close look at the woman's whole-body inflammation level.

You can't see this kind of inflammation, but it's actually an independent measure of heart attack risk. You measure it by adding a test for high-sensitivity C-reactive protein (hs-CRP) to the usual cholesterol blood work. CRP, essentially a body chemical, usually rises anytime your body becomes inflamed. And since artery clogging is associated with inflammation, high CRP is viewed as a marker for clogged arteries. That means your C-reactive protein levels may help you and your doctor decide how aggressively you need to control borderline-high-cholesterol levels with drugs, diet, and exercise. Health.com: Could painkillers be hurting your heart?

5. These foods are your best friends.

Certain classes of food chemicals can actively and powerfully lower a person's bad cholesterol. Two -- soluble fiber and phytosterols -- have so much science behind them that they've become part of standard medical prescriptions for treating high cholesterol. But dietitian Janet Brill, Ph.D., R.D., author of "Cholesterol Down," also recommends regularly eating almonds, ground flaxseed, apples, soy protein, and olive oil. Preliminary research suggests they all have cholesterol-lowering powers. "Each one works in a slightly different way," Brill says. "So together, you get a synergy that can dramatically lower cholesterol."

Almonds and olive oil are high in monounsaturated fats, which are thought to blend with LDL molecules in a way that speeds LDL's clearance from the blood by the liver. Flax is high in both soluble fiber, which lowers LDL by absorbing cholesterol from both food and bile inside the intestines, and omega-3 fatty acids, which studies show have anti-inflammatory effects. Other foods especially high in soluble fiber include oat bran, oatmeal, and apples. (Soluble fiber is different from insoluble fiber, the kind found in whole-grain bread and bran cereal. That's good for you, too, but it won't affect your cholesterol.) Soy may mimic natural estrogens in their LDL-clearing effects. Phytosterols are the plant version of animal sterols (a.k.a. cholesterol) and lower LDL by competing with it for absorption into the body. They're found in supplements or phytosterol-enhanced margarine such as Benecol.

You don't need any of these foods if your LDL is low, but experts still recommend them for everyone. What about steak, eggs, and cheese? They sure won't help your cholesterol, because they all contain a lot of it. But it's more important to focus on foods that lower your numbers rather than simply avoiding the bad stuff, experts say. Health.com: Don't worry so much about scary diseases

6. Good cholesterol may have a bad side.

The higher your HDL, the better, right? That's been the current thinking, due to HDL's protective effect. But here's a surprise you may have read about in some news reports: Studies are showing that HDL may actually have harmful proteins capable of boosting heart disease risks. A test to determine whether your HDL has the harmful proteins may be available in a few years. In the meantime, if your HDL is lower than 60, it's still OK to raise it a little as long as you don't go overboard. How? Try getting a lot of omega-3s from fish or fish oil, exercising regularly, controlling your weight, and avoiding smoking.

7. Your heart loves long walks.

Walking 10 miles a week brings lasting improvements in your heart health, according to researchers at Duke University Medical Center. The funny thing is, if you jog those 10 miles, you won't get quite as much benefit. "Duration appears to be key," says Duke's Cris Slentz, Ph.D., an exercise physiologist. "Jogging or walking 10 miles both burned around 1,200 calories, but in our studies, one took about two hours and the other, three."

Longer stints of exercise, even moderate exercise, may burn more belly fat -- the little rolls of skin near your navel and the fat deep inside your abdomen. The latter is linked to metabolic syndrome, a condition associated with a host of cardiovascular risk factors including low HDL, high blood pressure, and high triglycerides (a kind of blood fat that contributes to heart disease).

Should you aim for weight loss as well as long walks? If you're overweight, absolutely. But understand that shedding a few pounds will make only a small dent in your cholesterol. Canadian researchers recently found that overweight women who lost about 25 pounds -- no easy task -- saw their LDL drop about 10 percent and their HDL rise by the same amount.

Vegetable Potstickers

IngredientsCabbage – 2 cups, shredded
Carrot – 1 cup, shredded
Bell pepper – 1 big, shredded
Green chilli – 1, minced
Ginger – 1 inch, grated
Lemon grass – 1 tbsp, grated
Soy sauce – 2 tbsp
Salt
Pepper
Sesame oil – 1 tbsp
Wonton wrappers – 1 packet

Method

Reserve some shredded cabbage, carrots and bell pepper for plating. Put a wok on high heat. Add oil and quickly stir fry carrot, bell pepper with green chilli, ginger and lemon grass, for about a minute. Season with soy sauce, salt and pepper. Switch off the flame and mix the shredded cabbage. Mix thoroughly and set aside.

Take 6 wonton wrappers at a time and form an assembly line. Brush the edges with water, place a tbsp of filling in the center, and fold as a square or a triangle. Pinch the edges and transfer the finished wontons onto a baking sheet and keep them covered with a kitchen towel. Proceed to finish the rest.

Take a flat pan with lid and put it under medium heat. Spray the pan with a tsp of oil and place 5 or 6 filled wontons without crowding the pan. Don’t disturb the potstickers for a whole minute. After they have crisped on one side, gently pour ¼ cup of water in the pan and close the lid. The steam from the evaporating water will cook the potstickers. When all the water has dried and the wonton wrappers are transparent, they are done. Gently transfer onto a platter prepared with the reserved vegetables and serve immediately with your favourite dipping sauce.

Thank You Tasty Palettes for this excellent recipe!
http://tastypalettes.blogspot.com/search/label/Oriental

Whole grains: Hearty options for a healthy diet

By Mayo Clinic Staff
Jul 20, 2007

Find out why whole grains are better than refined grains and how you can add more whole grains to your diet.

All types of grains are good sources of complex carbohydrates, various vitamins and minerals and are naturally low in fat. But grains that haven't been refined — called whole grains — are even better for you. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. So whenever you can, choose whole grains over refined grains.

Whole grains vs. refined grains

Whole grains haven't had their bran and germ removed by milling, making them better sources of fiber — the part of plant-based foods that your body doesn't digest. Among many health benefits, a high-fiber diet also tends to make a meal feel more filling and linger longer, so you stay full for a greater amount of time.

Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don't have as many nutrients as whole grains do, and they don't provide as much fiber.

Rice, bread, cereal, flour and pasta are all grains or grain products. Eat whole-grain versions — rather than refined grains — as often as possible.

Whole grains	Refined grains
Barley Brown rice Buckwheat Bulgur (cracked wheat) Millet Oatmeal Popcorn Whole-wheat bread, pasta or crackers Wild rice	Corn flakes Couscous Enriched macaroni or spaghetti Grits Pretzels White bread (refined) White rice

High-fiber foods

By Mayo Clinic Staff
Aug 18, 2006

Looking to add more fiber to your diet? Fiber moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of heart disease and diabetes.

Here's a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods. Recommended fiber intake for women is 21 to 25 grams a day and for men is 30 to 38 grams a day.

Fruits	Serving size	Total fiber (grams)
Pear	1 medium	5.1
Figs, dried	2 medium	3.7
Blueberries	1 cup	3.5
Apple, with skin	1 medium	3.3
Strawberries	1 cup	3.3
Peaches, dried	3 halves	3.2
Orange	1 medium	3.1
Apricots, dried	10 halves	2.6
Raisins	1.5-ounce box	1.6
Grains, cereal & pasta	Serving size	Total fiber (grams)
Spaghetti, whole-wheat	1 cup	6.3
Bran flakes	3/4 cup	5.1
Oatmeal	1 cup	4.0
Bread, rye	1 slice	1.9
Bread, whole-wheat	1 slice	1.9
Bread, mixed-grain	1 slice	1.7
Bread, cracked-wheat	1 slice	1.4
Legumes, nuts & seeds	Serving size	Total fiber (grams)
Lentils	1 cup	15.6
Black beans	1 cup	15.0
Lima beans	1 cup	13.2
Baked beans, canned	1 cup	10.4
Almonds	24 nuts	3.3
Pistachio nuts	47 nuts	2.9
Peanuts	28 nuts	2.3
Cashews	18 nuts	0.9
Vegetables	Serving size	Total fiber (grams)
Peas	1 cup	8.8
Artichoke, cooked	1 medium	6.5
Brussels sprouts	1 cup	6.4
Turnip greens, boiled	1 cup	5.0
Potato, baked with skin	1 medium	4.4
Corn	1 cup	4.2
Popcorn, air-popped	3 cups	3.6
Tomato paste	1/4 cup	3.0
Carrot	1 medium	2.0

Cholesterol: The best foods to lower your cholesterol and protect your heart

By Mayo Clinic Staff
May 10, 2006

What's in? What's out? From one day to the next, you can't be sure. Find out the best foods to reduce your cholesterol and protect your heart.

Can a bowl of oatmeal help prevent a heart attack? How about a handful of walnuts, or even your baked potato dressed in sterol-fortified margarine? A few simple tweaks to your diet — like these — may be enough to stave off a cholesterol problem.
Oatmeal and oat bran

Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, brussels sprouts, apples, pears, psyllium, barley and prunes.

Soluble fiber appears to reduce the absorption of cholesterol in your intestines. Gel-like soluble fiber binds bile (which contains cholesterol) and dietary cholesterol so that the body excretes it.

Five to 10 grams of soluble fiber a day decreases LDL cholesterol by about 5 percent. Eating 1.5 cups of cooked oatmeal provides 4.5 grams of fiber — enough to lower your cholesterol. To mix it up a little, try oat bran or cold cereal made with oatmeal or oat bran.
MORE ON THIS TOPIC

* Dietary fiber: An essential part of a healthy diet

Walnuts, almonds and more

Studies have shown that walnuts can significantly reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic. Almonds appear to have a similar effect, resulting in a marked improvement within just four weeks.

A cholesterol-lowering diet in which 20 percent of the calories come from walnuts may reduce LDL cholesterol by 12 percent. For a 1,200-calorie per day diet, a little less than 1/3 of a cup of walnuts is about 240 calories, or 20 percent of the total calories for the day.

All nuts are high in calories, however, so a handful will suffice. As with any food, good or bad, eating too much can cause weight gain, and being overweight places you at higher risk of heart disease. To avoid gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, luncheon meat or croutons in your salad, add a handful of walnuts or almonds.
MORE ON THIS TOPIC

* Dietary fats: Know which types to choose

Fish and omega-3 fatty acids

Studies in the 1970s showed that Greenland Eskimos had a lower rate of heart disease than did other individuals living in Greenland at the same time. Analysis of dietary differences between the groups showed that the Eskimos ate less saturated fat and more omega-3 fatty acids found in fish and whale and seal meat.

Research since that time has supported the heart-healthy benefits of eating fish. If you can't dine with the Eskimos, other good sources of omega-3 fatty acids include flaxseed, walnuts, canola oil and soybean oil.

Omega-3 fatty acids are noted for their triglyceride-lowering effect, but they also help the heart in other ways such as reducing blood pressure and the risk of blood clots. In people who have already had heart attacks, fish oil — or omega-3 fatty acids — significantly reduces the risk of sudden death.

Doctors recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in mackerel, lake trout, herring, sardines, albacore tuna and salmon. However, to maintain the heart-healthy benefits of fish, bake or grill it.
MORE ON THIS TOPIC

* Fish FAQ: The merits and hazards of eating fish
* Flaxseed: Is ground or whole better?

Foods fortified with plant sterols or stanols

Foods are now available that have been fortified with sterols or stanols — substances found in plants that help block the absorption of cholesterol.

Margarines and orange juice fortified with plant sterols can help reduce LDL cholesterol by more than 10 percent. The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce servings of plant sterol-fortified orange juice a day.

Plant sterols or stanols in fortified foods don't appear to affect levels of triglycerides or of "good" high-density lipoprotein (HDL) cholesterol. Nor do they interfere with the absorption of the fat-soluble vitamins — vitamins A, D, E and K.

However, the American Heart Association recommends foods fortified with plant sterols only for people who actually have high levels of LDL cholesterol.
Soy

Long thought to have cholesterol-lowering effects, a recent meta-analysis by the American Heart Association's Nutrition Committee showed soy protein actually has very little impact on reducing cholesterol levels. In January 2006, the American Heart Association issued a statement saying the cardiovascular health benefits of soy protein are minimal at best. No benefit was seen on HDL, triglycerides, or blood pressure and even with a large intake of soy, only a small impact on LDL was seen.

Though it may not lower your cholesterol, soy does contain vitamins and minerals and is a good source of fiber. It's also a healthy low-fat alternative source of protein.
Cut fats first

The first step for a heart-healthy diet is to reduce your intake of bad fats — especially saturated and trans fats. If cutting out bad fats isn't enough to reduce your cholesterol, you may want to try adding soluble fiber, nuts and fish to your diet. If you need more boost from your foods, try adding foods fortified with plant sterols.

Eating a combination of these cholesterol-lowering foods increases the benefit. But dietary changes alone are not always enough for everyone. If your cholesterol is still high after you've revised your diet and increased your physical activity, your doctor may suggest adding cholesterol-lowering medications to your treatment plan.

Calorie Counter

Here is a good way to keep track of how much you are eating each day. Make sure to click on settings and first fill out your info to give you a ballpark range of what your daily calorie intake should be.



A great website to check out is, calorielab.com They have a bunch of advertisments, but you if scroll down a bit they have a great breakdown of food and how many calories they each have and also a list of restuarants with their menus that have the calorie count broken down for you!

Cancer Prevention

Just a blurb from the the World Cancer Research Fund

Some of the recommendations:

*reducing your salt intake
*eating less than 18 ounces of red meat a week (that includes beef, pork, lamb & processed meats that have been cured or smoked or have chemicals preservatives)
*avoid gaining weight throughout adulthood
*exercise (60 minutes of moderate or 30 minutes of vigorous exercise daily)

California Veggie Wrap

Ingredients
1 tbsp. spreadable cream cheese (try low fat or whipped cream cheese as well)
1 large flour tortilla, regular or flavored (wheat tortilla also works well)
2 tbsp. shredded carrot
2 tbsp. thinly sliced red or yellow pepper
2 tbsp. chopped red onion
1/4 cup shredded Cheddar or Monterey Jack cheese
1/4 avocado, peeled and sliced
1/4 cup baby spinach leaves
salt and pepper to taste

Cooking Instructions
Spread cream cheese over the tortilla to within 1/2 inch (1 cm) of the edges.
Arrange all the filling ingredients in a row along the center one-third of the tortilla. Sprinkle with salt and pepper to taste. Roll the tortilla up as tightly as possible to enclose the filling without tearing the tortilla. Cut in half crosswise and eat immediately, or wrap both halves in plastic wrap to pack into a lunch bag.

For a warm wrap, you can roast the peppers in a pan and then put them into the wrap. Put the wrap on a pan on the stove top. There is no need to use any oil or butter to warm the wrap. Although a tad of olive oil on the outside of the wrp before putting on the pan will add a slight crisp.

Turmeric

Also listed as: Curcuma longa

Overview

Over the last several years, there has been increasing interest in turmeric and its medicinal properties. This is partially evidenced by the large numbers of scientific studies published on this topic. Turmeric ( Curcuma longa ), a flowering plant in the ginger family, is widely used as a food coloring and is one of the principal ingredients in curry powder. Turmeric has long been used in both Ayurvedic and Chinese medicine as an anti-inflammatory, to treat digestive disorders and liver problems, and for the treatment of skin diseases and wound healing. The active ingredient in turmeric is curcumin, which has been the subject of numerous animal studies—but as of yet, very few studies on people—demonstrating various medicinal properties. Curcumin has been shown, for example, to stimulate the production of bile and to facilitate the emptying of the gallbladder. It has also demonstrated in animals a protective effect on the liver, anti-tumor action, and ability to reduce inflammation and fight certain infections.

Medicinal Uses and Indications

While turmeric has a long history of use by herbalists, most studies to date have been conducted in the laboratory or in animals and it is not clear that these results apply to people. Nevertheless, research suggests that turmeric may be helpful for the following conditions.

Digestive Disorders
(stomach upset, gas, abdominal cramps): The German Commission E (an authoritative body that determined which herbs could be safely prescribed in that country and for which purpose[s]) approved turmeric for a variety of digestive disorders. Curcumin, for example, one of the active ingredients in turmeric, induces the flow of bile, which helps break down fats. In an animal study, extracts of turmeric root reduced secretion of acid from the stomach and protected against injuries such as inflammation along the stomach (gastritis) or intestinal walls and ulcers from certain medications, stress, or alcohol. Further studies are needed to know to what extent these protective effects apply to people as well.

Osteoarthritis
Because of its ability to reduce inflammation, turmeric may help relieve the symptoms of osteoarthritis. A study of people using an Ayurvedic formula of herbs and minerals containing turmeric as well as Withinia somnifera (winter cherry), Boswellia serrata (Boswellia), and zinc significantly reduced pain and disability. While encouraging for the value of this Ayurvedic combination therapy to help with osteoarthritis, it is difficult to know how much of this success is from turmeric alone, one of the other individual herbs, or the combination of herbs working in tandem.

Atherosclerosis
Early studies suggest that turmeric may prove helpful in preventing the build up of atherosclerosis (blockage of arteries that can eventually cause a heart attack or stroke) in one of two ways. First, in animal studies an extract of turmeric lowered cholesterol levels and inhibited the oxidation of LDL ("bad") cholesterol. Oxidized LDL deposits in the walls of blood vessels and contributes to the formation of atherosclerotic plaque. Turmeric may also prevent platelet build up along the walls of an injured blood vessel. Platelets collecting at the site of a damaged blood vessel cause blood clots to form and blockage of the artery as well. Studies of the use of turmeric to prevent or treat heart disease in people would be interesting in terms of determining if these mechanisms discovered in animals apply to people at risk for this condition.

Cancer
There has been a substantial amount of research on turmeric's anti-cancer potential. Evidence from laboratory and animal studies suggests that curcumin has potential in the treatment of various forms of cancer, including prostate, breast, skin, and colon. Human studies will be necessary before it is known to what extent these results may apply to people.

Roundworms and Intestinal worms
Laboratory studies suggest that curcuminoids, the active components of turmeric, may reduce the destructive activity of parasites or roundworms.

Liver Disease
Animal studies provide evidence that turmeric can protect the liver from a number of damaging substances such as carbon tetrachloride and acetominophen (also called paracetamol, this medication, used commonly for headache and pain, can cause liver damage if taken in large quantities or in someone who drinks alcohol regularly.) Turmeric accomplishes this, in part, by helping to clear such toxins from the body and by protecting the liver from damage.

Bacterial Infection
Turmeric's volatile oil functions as an external antibiotic, preventing bacterial infection in wounds.

Wounds
In animal studies, turmeric applied to wounds hastens the healing process.

Mosquito Repellent
A mixture of the volatile oils of turmeric, citronella, and hairy basil, with the addition of vanillin (an extract of vanilla bean that is generally used for flavoring or perfumes), may be an alternative to D.E.E.T., one of the most common chemical repellents commercially available.

Eye Disorder
One study of 32 people with uveitis (inflammation of the uvea, the middle layer of the eye between the sclera [white outer coat of the eye] and the retina [the back of the eye]) suggests that curcumin may prove to be as effective as corticosteroids, the type of medication generally prescribed for this eye disorder. The uvea contains many of the blood vessels that nourish the eye. Inflammation of this area, therefore, can affect the cornea, the retina, the sclera, and other important parts of the eye. More research is needed to best understand whether curcumin may help treat this eye inflammation.

Available Forms

Turmeric is commercially available in the following forms:

• Capsules containing powder
• Fluid extract
• Tincture

Bromelain enhances the absorption and anti-inflammatory effects of curcumin, the best studied active ingredient of turmeric; therefore, bromelain is often formulated with turmeric products.

How to Take It

Pediatric

While turmeric may be helpful for the treatment of inflammatory conditions in children, appropriate doses have not yet been established. Until more information is available, consider adjusting the recommended adult dose to account for the child's weight. Most herbal dosages for adults are calculated on the basis of a 150 lb (70 kg) adult. Therefore, if the child weighs 50 lb (20 to 25 kg), the appropriate dose of turmeric for this child would be 1/3 of the adult dosage.

Adult

The following are doses recommended for adults:

• Cut root: 1,500 to 3,000 mg per day
• Dried, powdered root: 1,000 to 3,000 mg per day
• Standardized powder (curcumin): 400 to 600 mg, 3 times per day
• Fluid extract (1:1) 30 to 90 drops a day
• Tincture (1:2): 15 to 30 drops, 4 times per day

Precautions

The use of herbs is a time-honored approach to strengthening the body and treating disease. Herbs, however, contain active substances that can trigger side effects and interact with other herbs, supplements, or medications. For these reasons, herbs should be taken with care, under the supervision of a practitioner knowledgeable in the field of botanical medicine.

Turmeric and curcumin are considered safe when taken at the recommended doses. However, extended or excessive use of curcumin may produce stomach upset and, in extreme cases, ulcers. (Note: normal therapeutic doses of turmeric protect from ulcers – see earlier discussion – but, at very high doses, it may induce ulcers. This is why it is very important to stick with the recommended dose of this herbal remedy.) Turmeric should not be taken by those who have been diagnosed with gallstones or obstruction of the bile passages without explicit direction from a qualified practitioner.

While pregnant women needn't avoid foods containing turmeric, its use as a medicinal herb is not recommended during pregnancy because the effects are not fully known. Studies in pregnant rats, mice, guinea pigs, and monkeys suggest that it is safe for those animals, but safety in pregnant women has not been tested.

Possible Interactions

If you are currently being treated with any of the following medications, you should not use turmeric or curcumin in medicinal forms without first talking to your healthcare provider.

Blood-Thinning Medications
Although no scientific reports have documented a bleed or other adverse interaction, turmeric, taken in medicinal doses may theoretically increase the blood thinning effects and, therefore the risk of bleeding from, drugs such as warfarin and aspirin.

Non-Steroidal Anti-inflammatory Drugs (NSAIDs)
Turmeric has shown protection in animals from the development of ulcers due to this class of medications. NSAIDs include indomethacin, ibuprofen, and many other drugs that are often prescribed for pain and inflammation, such as that of arthritis.

Reserpine
Turmeric protected animals from increased gastric secretions (secretions in the stomach that can lead to damage along the walls of this organ) from reserpine used for high blood pressure.

Supporting Research

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Health, February 2007

Top 5 Foods for Women

Make these five superfoods part of your diet at any age.

By Joan Raymond

Cranberries
They earn super status for their ability to help fight off nasty urinary tract infections. About 10 ounces of juice a day does the trick. Plus, recent research shows that cranberries might also help fend off colds and fight stomach bugs, gum disease, and certain types of cancer. Add a little unsweetened cranberry juice to smoothies, and sprinkle some dried berries into cereal and muffin mix.

Walnuts
These nuts are rich in omega-3s, which help reduce inflam-mation and increase good cholesterol. They may even help with depression and reduce your risk of Parkinson’s and Alzheimer’s diseases. Top your salad with 1/4 cup or try them in pesto.

Beans
The humble legume may prevent heart disease and help head ?off colon cancer. Rich in two heart-friendly phytochemicals, beans are packed with magnesium, potassium, folate, and fiber. Get a 1/2 cup five to six times per week by adding canned kidney and garbanzo beans (rinse and drain first) to salads, burritos, and dips.

Fish
Studies show that eating seafood rich in omega-3s at least twice a week could reduce your risk of heart disease. And the reports say women of childbearing age and nursing mothers can safely eat as much as 12 ounces of seafood a week if they avoid high-mercury swordfish, shark, tilefish, and king mackerel; albacore tuna should be limited to 6 ounces a week.

Tomatoes
Loaded with the antioxidant lycopene, tomatoes and ?cooked tomato products pack a big health punch (at 32 milligrams, 1 cup of spaghetti sauce serves up the day’s recommended intake). Studies show that women with lycopene-rich diets can have as much as a 50 percent lower risk of developing breast cancer. The antioxidant can also lower your blood pressure and bad cholesterol, and may even reduce your risk of getting macular degeneration and a host of cancers.