The world is alive with germs of all kinds, especially bacteria and viruses. Most of the time our bodies do an excellent job of fending off these microbes. This self-defense is due to the immune system, which notices any pathogen (disease-causing agent), and attacks it with immune foot soldiers including macrophages, lymphocytes and phagocytes. But sometimes our bodies can’t fight off disease-causing agents without help.

This is when certain herbs can come in handy.

Working Two Ways

Herbs can help to fight germs in two ways. On the one hand, herbs can bolster the immune system so that our bodies can respond more powerfully to germs when they attempt an invasion. On the other hand, some herbs can even kill germs outright. Let’s examine a few common germ-fighters in the herbal world.

Ginger

This common root contains two classes of compounds known as gingerols and shaogals.  These are powerful antioxidants, so they help to prevent premature destruction of cells, a very handy function indeed. But these same agents also increase the proliferation of immune cells, thus providing more ammunition for the body to ward off disease. Ginger also contains a group of compounds called sesquiterpenes, which kills rhinoviruses, the agents that cause colds. So when you have a cold, several bracing cups of fresh ginger root tea can help you to reduce the severity and duration of that unwanted event. Ginger tea also relieves a sore throat, providing immediate relief.

Green Tea

Many people know green tea simply as a pleasant, low-caffeine beverage. But green tea’s antioxidant compounds, called the polyphenolcatechins, also boost overall immune function.

One of the functions of these compounds is to inhibit tumor growth. Studies of human populations show decreased incidence of some types of cancer among green tea drinkers, and animal studies show specific immune activity against various types of tumor cells. This is not to say that green tea is a cancer cure. But drinking green tea daily can reduce your risk of cancer overall, by enhancing immune function. This same immune-enhancement helps to protect you from various pathogens in the air and in water and food.

Elderberry

In some small studies, elderberry has demonstrated anti-flu activity. This is due to a group of antioxidant flavonoids in elderberry thatbind to the influenza virus and prevent infection. Some researchers question the real efficacy of elderberry as a flu-fighter, but it does demonstrate some value. A recent study of elderberry extract and the (new scary) H1N1 virus showed that the antioxidant compounds in the berries inhibit the proliferation of that virus. While further work must be done on this, the study suggests that at least, elderberry may help to reduce the activity of this flu.

Garlic

Sometimes called the stinking rose, garlic has long occupied a special place in natural healing. This fragrant and pungent member of the allium family enhances overall cardiovascular health, fights various types of cancer cells well, and is a potent immune booster. But garlic goes beyond this, actually killing many of the types of bacteria that cause food poisoning. Heavy use of garlic is prevalent in places and cultures where food preparation hygiene may be poor, and where refrigeration is not always available. Adding fresh-pressed garlic into food, or cooking with garlic, may prevent sickness due to bacterial contamination. And if you have a cold, press a clove of garlic into a cup of hot water, add the juice of a lemon, mix in a teaspoon of honey, and drink it down. This shot to the immune system will help you to get rid of the cold faster.

Hot Peppers

Not everybody likes hot peppers, also known as chile peppers. But for chile lovers, these peppers not only pack a hot wallop, they provide immune support as well. You can use hot peppers fresh and raw, cooked, or as hot sauces. Like garlic, hot peppers enhance immune function, thereby making your body more resistant to disease. They do so thanks to the presence of capsaicin (think really hot), the oil that gives peppers their heat. This is also the same oil used in topical capsaicin arthritis creams. Like garlic, hot peppers also kill bacteria outright. In West Africa, people commonly make a paste consisting of finely ground hot peppers, ground coarse salt, and minced onions, which have a similar effect as garlic.  This paste is eaten in small amounts alongside food that might contain bacteria.

Herbal Pick of The Week

I derive absolutely no income or favors from the makers of Tabasco sauce, but I will say that this common and well-loved hot sauce is a regular part of my personal health regimen. Made only with tabasco variety hot peppers, this sauce shows up almost everywhere in the world. Not only does Tabasco contribute zip to foods, but it’s a great natural medicine to carry when you travel. You can definitely find hotter and more exotic sauces, but in my book Tabasco reigns supreme.

Hippocrates famously stated  “Let food be thy medicine.” In the herbs above, we have common foods that also play valuable germ-fighting roles in nature’s medicine chest.

Chris Kilham is a medicine hunter who researches natural remedies all over the world, from the Amazon to Siberia. He teaches ethnobotany at the University of Massachusetts Amherst, where he is Explorer In Residence. Chris advises herbal, cosmetic and pharmaceutical companies and is a regular guest on radio and TV programs worldwide. His field research is largely sponsored by Naturex of Avignon, France. Read more at www.MedicineHunter.com

A dash of spice might be all you need to jump start your health.  Numerous studies have confirmed that spices can help prevent certain cancers, lower blood pressure, control blood sugar and improve cardiovascular health.  In addition, spices have been shown to minimize the damage of aging and actually help you lose weight by saving hundreds of calories and adding flavor — enabling you to avoid adding heavy sauces, butter or other fats.

Cinnamon:

Health Boost:  Cinnamon helps to reduce the risk of diabetes and cardiovascular disease. A study in the December 2003 Diabetes Care found that eating one to six grams of cinnamon daily significantly reduced blood sugar levels in people with type 2 diabetes. Recent research indicates that cinnamon can have favorable effects on brain function. Participants in a study chewed cinnamon gum or smelled the sweet spice. Cognitive tests revealed that subjects who used cinnamon had better memory functions and could process information more quickly.

How to Use it: For a delicious and healthy dessert, sprinkle on top of an apple and bake in the oven at 350 degrees until it can be pierced with a fork. To get a boost of cinnamon throughout the day,  just sprinkle the good old stuff into your oatmeal, yogurt or baked goods.

Turmeric

Health Boost: Turmeric isn’t just known for its bright-yellow color and distinct flavor, but it’s also known for its many health benefits, such as its powerful anti-inflammatory properties. Surprisingly, it’s the bright pigment of turmeric, which is called curcumin, that is said to be the primary pharmacological agent in turmeric. In numerous studies, curcumin’s anti-inflammatory effects have been shown to be comparable to over-the-counter medicines like Motrin.

How to use it: For a bold dip, you can’t resist, mix it into nonfat Greek yogurt, and add salt and pepper to taste. Serve the dip alongside raw carrots, celery and peppers. Rosemary Health Boost: Scientists from Iwate University in Japan and the Burnham Institute for Medical Research in California have found that the antioxidant carnosic acid found in rosemary, protects the brain from free radical damage. Oxidative damage, caused by excess free radicals is a major cause of neurodegenerative diseases such as stroke, Alzheimer’s and Parkinson’s disease. How to use it: For a delicious chicken rub, combine 2 teaspoons of rosemary leaves with 2 teaspoons of seasoning salt and 1/2 teaspoon thyme leaves.

Garlic:

Health Boost: Since 1858, garlic has been known for its antibacterial properties. At this time Louis Pasteur discovered that bacterial cells died when they were saturated with garlic. Garlic has long been considered an herbal “wonder drug.” Garlic has 1 percent of the potency of penicillin.

How to use it: Sauté fresh garlic over low heat and mix spinach, and Parmesan cheese and place atop whole-wheat pasta.

Paprika:

Health Boost: One reason to spice up your meals: You’ll crank up your metabolism. Capsaicin, the substance that gives kick to peppers and chilies, has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat them.

How to use it:  Add a teaspoon of paprika to store-bought hummus or prepare your own guacamole using an avocado, ½ diced onion, ½ diced tomato, ½ teaspoon lemon juice, ½ teaspoon onion powder and ½ teaspoon garlic powder.

Ginger:

Health Boost: You’ve all heard that ginger can help soothe your stomach, but did you know it can help heal a migraine also? Denmark researchers have discovered that ginger can block the effects of prostaglandins. These are substances that cause inflammation of the blood vessels in the brain, which leads to migraines. Research suggests that ginger can help relieve migraine headaches by blocking the production of natural substances that cause inflammation and pain.

How to use it: Make your own ginger dressing by combining 2 tablespoons balsamic vinegar, 1 tablespoon soy sauce, 1 teaspoon Dijon mustard, ½ teaspoon minced garlic, ½ teaspoon minced ginger (optional), ½ teaspoon pepper and 2 scallions.

Oregano:

Health Boost:  A USDA study found that gram-for-gram, oregano has the highest antioxidant activity of 27 fresh culinary herbs. Oregano is also a potent antioxidant, rich in phytonutrients. On a per-gram basis, fresh oregano has 42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges, 4 times more than blueberries. Antioxidants are known to reduce risk factors for heart disease and various types of cancers.

How to use it:  To spice up grilled cheese, add ¼ teaspoon oregano leaves and tomato to the classic favorite.

Thyme:

Health Boost:  Thyme is one of the most well-known remedies for treating teeth and fighting the gum disease gingivitis. The active ingredient in this common herb is thymol which can be found in Listerine mouthwash because of its antibacterial and antifungal properties.

How to use it: Use thyme in scrambled eggs for a fragrant flavor boost. It can be used to improve the flavor of most dishes, especially slow-cooked dishes.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com. She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto www.FFactorDiet.com.

If you are one of the many people fighting the battle of the bulge, you will be pleased to learn that there are actually foods that may help you burn fat.  You will still need to exercise and avoid over indulging. However, you may be able to speed up the fat-burning process by consuming these wonder foods.

1.  Low-Fat Dairy: Milk, Yogurt, Cottage Cheese
How:  They all contain calcium and studies show that not getting enough calcium may trigger the release of calcitrol, a hormone that causes us to store fat, whereas meeting your daily calcium needs helps us burn fat more efficiently. Dairy products can boost weight loss efforts, according to a study in the April issue of Obesity Research. People on a reduced-calorie diet who included three to four servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories. Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein.

2.  Berries
How: they are high in fiber. Fiber is the magic bullet of weight loss. It keeps you full and satisfied all day on virtually no calories. A 1 cup serving of raspberries contains 8g of fiber and only 60 calories!  Strawberries, blackberries and blueberries are all other high-fiber berries.  Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Fiber also moves fat through our digestive system faster so that less of it is absorbed.

3. High-fiber cereals
How: A study from the Journal of the American Dietetic Association found that women who ate cereal were 30 percent less likely to be overweight than those who ate other breakfast foods.  High-fiber cereals have fewer calories than other breakfast options (eggs, bacon, donuts and muffins), and the fiber helps to keep you feeling full all morning so you are less likely to need a snack before lunch.  Also, fiber helps to keep insulin levels in check which prevents fat storage.

4.  Citrus Fruits: Oranges, Grapefruit, Lemon, Limes
How: Foods that contain vitamin C help metabolize fat faster and make losing weight less difficult.  You only need 60 milligrams (mg) of vitamin C a day to meet your body’s basic needs, but according to the study, raising your daily intake to 500 mg could boost your fat burning potential during exercise by 39 percent. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss. NOTE: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit.

5.  Green Tea
How: Green tea contains caffeine, which is a natural stimulant that can help your body burn more calories while at rest, meaning that you can burn fat without doing a thing.  Caffeine speeds up the heart rate and also frees fatty acids stored in the body, making them more readily available for energy use.  Also, green tea contains a compound called ECGC that may help to boost your metabolism by speeding up the nervous system. Green tea can also replace less healthy alternatives such as colas and excess coffee drinks which add calories to your diet.

6.  Water
How: Water helps to rid the body of toxins and chemicals that may be slowing down your overall metabolism.  By drinking at least 8 glasses of water a day, you can make sure that your digestion is running smoothly and that anything that shouldn’t be in your body is eliminated.  Many times, our hunger is really just thirst in disguise since the symptoms of dehydration mimic those of hunger (weak, cranky, tired, etc.) A new study seems to indicate that drinking water actually speeds up weight loss. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Make sure that you are starting your day with a big glass of water and drink throughout the day not just all at one time.

7.  Soy beans: Either frozen in bags or dry-roasted
How: Soybeans contain lecitin, which helps your body keep your cells from accumulating fat. If you don’t have the time to steam them frozen, you can snack on dried or roasted ones.

8. Fish: Salmon, Tuna, Sardines
How: These fish all contain large amounts of omega-3 fatty acids which, besides being incredibly healthy, seem to affect metabolism.  Omega-3s alter levels of leptin, a hormone in the body which directly influences metabolism and determines whether you burn calories or store them as fat.  Fish contain omega-3 fatty acids (EPA and DHA) found only in fish oils. Fish oil increases the levels of fat-burning enzymes in your body and decreases the levels of fat-storage enzymes. It’s also been shown to boost your metabolism by as much as 400 calories per day. Fish like mackerel, salmon and trout are great sources of omega-3, but you can also take capsules (take at least 300mg).

9. Lean Proteins: Lean Beef, Chicken and Turkey
How: All lean meats help to speed up the metabolism and burn more fat simply because they require so much energy for complete digestion. Studies have shown that people who follow a high-protein diet burn twice as many calories after a meal as people who follow a high-carbohydrate diet.  In addition, eating protein helps to preserve muscle mass during weight loss, keeping metabolism running at full speed. Rev up your fat-burning engine with this bodybuilder favorite. Countless studies have shown that protein can help boost metabolism, lose fat and build lean muscle tissue so you burn more calories. A 3-ounce serving of boneless, skinless lean turkey breast weighs in at 120 calories and provides 26 grams of appetite-curbing protein, 1 gram of fat and 0 grams of saturated fat.

10.  Spicy Peppers: Jalapenos, Habaneros, Chili peppers
How: Studies show that the chemical compound capsacin, found in peppers, speeds up your heart rate and metabolism.  Eating a very spicy meal can actually speed up the metabolism by about 25 percent for up to 3 hours.  Keep Tabasco sauce on the table to spice up everything from scrambled eggs to soup to pasta. 

11.  Pistachios
How: Studies show that pistachios fight weight gain by slowing down rises in blood sugar levels and curbing hunger.  Nut consumption in general is associated with a lower body mass index and has not been associated with weight gain.  Pistachios have a significant amount of protein and are among the highest fiber nuts which slow down digestion, and keep you feeling fuller longer than low-protein, low-fiber snacks.  You also get a lot of nuts for a one ounce serving which helps psychologically.  For a 1-ounce portion of pistachios, you get 49 pistachios versus only 23 almonds and 18 cashews (in an equal one ounce portion). 

12.  Apples and Pears
How:  Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet, according to researchers from the State University of Rio de Janeiro. Fruit eaters also ate fewer calories overall. So next time you need to satisfy a sugar craving, reach for this low-calorie, high-fiber snack. You’ll feel full longer and eat less.

13. Soup
Eat less and burn fat faster by having a bowl of soup as an appetizer or a snack. According to a Penn State University study, soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.  Just make sure to avoid soups made with cream or loaded with pasta or potatoes.  Aim for broth based soups filled with vegetables for a low-calorie and filling meal or appetizer. Miso soup, vegetable soup and bean soups are all great options.

14. Broccoli
How: Study after study links calcium and weight loss. Broccoli is not only high in calcium, but also loaded with vitamin C, which boosts calcium absorption. This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. And, at just 20-calories per cup, this weight-loss superfood not only fights fat but also contains powerful phytochemicals that boost your immunity and protect against disease.  Try it chopped in your salad, or sautéed and used in an omelet or as a side dish.

15. Garlic
How: Garlic is a blood thinner but also seems to have the ability to break down fat. Most people can take it or leave it, but by adding garlic to your diet, even in amounts you cannot detect, will help you in your fat-burning goals and get a number of other benefits. Garlic is also a diuretic.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.  She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

I’ve been concerned for a long time about the tendency that my patients have to mix their medications with over-the-counter treatments and herbs. This is not a safe or wise approach, though most of the time, no major side effects occur.

Just this week, a patient called me to say she had a cold and wondered if she could take a common over-the-counter cold medication. On the surface it seems like an easy question with an automatic “yes” answer — except for one thing. She was taking the kind of antidepressant medication that can raise blood pressure, and the cold medicine she had in mind contains Sudafed, which can also raise BP. So my answer was actually “no.” More importantly, I felt glad she thought to ask me the question, as too many patients don’t think they need to discuss over-the-counter aspirin, Tylenol, or cold medicines with their doctors.

According to a new study in the Journal of the American Medical Association, approximately 2.2 million or 1 in 25 older adults, are at risk for potential major drug-drug interaction. Men are at greater risk than women. The study looked at close to 3 thousand people aged 57 to 85.     

The problem often occurred because of mixing prescription drugs with over-the-counter drugs and dietary supplements, which also contain active chemicals. Frequent problems involved mixing Coumadin (a blood thinner) with aspirin or garlic (which also thin blood), or mixing a cholesterol-lowering statin with dietary niacin (lowers cholesterol and can effect the liver). Aspirin, when taken with gingko, can also increase the risk of bleeding. Certain blood pressure medicines (lisinopril) can raise potassium, and many patients were also taking potassium at the same time (for use with diuretics). Unfortunately, these different and potentially conflicting drugs are often prescribed by different doctors, and there is no one who has the entire list or is coordinating care.
     
Here is my take:

1. This study brings home the point that physicians need to be in the loop on ALL medications their patients are taking, including over-the-counter pills and supplements.

2. Doctors need to address this with each and every patient and to go over potential interactions.

3. Elderly patients have SLOWER metabolisms, so the risk of a major complication from medicines competing with each other to be removed by the liver or kidney is much greater.

4. The Institute for Safe Medication Practices has an excellent Website which goes over medications at high risk for misuse as well at the latest news. They have recently launched a new website for the consumer, www.consumermedsafety.org, which is very accessible and user friendly.

5. Any concerns raised by reading this information, should NOT lead to automatically stopping medications that may be important, but rather should lead to a clarifying consultation with your physician.

Dr. Marc Siegel is an internist and associate professor of medicine at the NYU School of Medicine. He is a FOX News medical contributor and writes a health column for LA Times, where he examines TV and movies for medical accuracy. Dr. Siegel is the author of “False Alarm: The Truth about the Epidemic of Fear“ and “Bird Flu: Everything You Need to Know About the Next Pandemic.”  Read more at www.doctorsiegel.com

Clams provide a good source of protein, vitamins and minerals including omega-3 fatty acids and iron.  Clams are also low in calories, fat and cholesterol.  This is a pasta sauce you can feel good about eating.  Not only is it filled with 7 grams of belly filling fiber, it’s also low in calories and won’t sabotage your diet.  A restaurant portion of the same dish would set you back double the calories and fat, and half the fiber, so get cooking!

• 2 tbsp olive oil
• 2 garlic cloves, minced
• 2 tbsp diced shallots
• 1/3 cup dry white wine
• ¼ tsp black pepper
• 1 26-ounce jar tomato sauce
• 1 14-ounce jar artichoke hearts, drained and quartered
• 1 10-ounce can baby clams, undrained
• 2 tbsp chopped fresh basil, or 2 tsp dried basil
• 2 tbsp chopped parsley
• 8 ounces multigrain linguine

1. Bring a large pot of water to a boil.  Add pasta and cook for 8 to 10 minutes.
2. Meanwhile, heat the oil in a large saucepan over medium-high heat.  Add the shallots and garlic, and sauté 2 minutes or until tender.  Add the wine and the next 4 ingredients (wine through clams); reduce heat, and simmer for 5 minutes. Stir in basil and parsley.
3. Drain pasta and place in a serving bowl.  Serve sauce over pasta.

Serves 4
Nutritional Content
Per Serving: 285 Calories, 47 g carbohydrates, 7g Fiber, 8g protein, 7 g total fat, 1 g sat. fat, 1275mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Use garlic as often as you can in your cooking. Garlic is well known for its immune-boosting and antimicrobial properties. It also helps lower bad cholesterol. A clove of garlic a day can keep the doctor away! You will benefit from improved blood circulation as well as a stronger libido. The Spanish, Portuguese, and French are credited with introducing this powerfood to the New World, where it is now a ubiquitous ingredient.

And the best part is, you can add it to almost anything to punch up the flavor!