One of the most common of all health problems is pain. It can be caused by injury, illness or degeneration, and most people don’t like it one bit. Pain affects us deeply, wearing us out and reducing energy.  In nature’s vast botanical pharmacy, a number of herbs provide relief of pain, without causing the stomach, kidney or other problems associated with some pain-relieving drugs.

Turmeric

High on the list of pain-relieving herbs is Turmeric root, which contains an array of antioxidant and anti-inflammatory compounds known as the curcuminoids.  A perennial shrub native to Southeast Asia and cultivated widely throughout India, China and Indonesia, turmeric root is the yellow in curry powder.  Concentrated extracts of turmeric root are rich in the curcuminoids, which help to reduce inflammation and thereby relieve pain. How to use it? You can purchase turmeric root fresh in some supermarkets, and use it as a vegetable. You can add the powder to vegetables, soups, stews, meats and fish. And you can take special supplements of concentrated turmeric extract. Some turmeric supplements can relieve pain quite effectively. See Curamin by EuroPharma, or Turmeric capsules by New Chapter.

Ginger

Ginger root may seem like something better suited for ginger ale than for pain relief, but this spicy root native to Southeast Asia is a pain-fighting heavyweight. Ginger is cultivated in virtually all tropical regions, and I have seen it in many places in my travels. Ginger root is rich in two groups of compounds called gingerols and shogaols, which are antioxidants and anti-inflammatory in their activity. Ginger root tea will relieve a sore throat faster than just about anything, and will also soothe aching, arthritic joints. Finely grate a thumb-sized piece of fresh ginger root, and put into a one-cup tea strainer. Pour boiling water into the cup and let sit for five minutes. Strain and sweeten with honey of you like. This will give you a strong shot of pain relief. Also you can eat Ginger Chews or Ting Tings, two ginger-rich chewable candies.

Cat’s Claw

If the name Cat’s Claw sounds a bit exotic, maybe it’s because this potent anti-inflammatory herb comes from the heart of the great Amazon rainforest, and is the most widely used of all pain-relievers in that vast region. Cat’s claw derives its name from sharp, claw-like thorns which help the plant to climb toward sunshine. The root and bark of the vine contain compounds called oxindole alkaloids, which demonstrate very significant pain-relieving power.  In human studies cat’s claw extract proves effective in the treatment of both osteo and rheumatoid arthritis. For brands check out Saventaro Cat’s Claw capsules or liquid the Cat’s Claw extract from Raintree Nutrition. Let the healing power of the Amazon rainforest provide relief for you.

Rosemary

Rosemary is not only a great savory seasoning for vegetables, meats and fish, but it also stands among the great anti-inflammatory herbs. Native to the Mediterranean, this fragrant perennial herb is widely cultivated around the world for its delightful aroma and flavor. But rosemary is more than just a pleasant seasoning. The herb, eaten or taken as a tea, is excellent for the liver, helping to eliminate toxins.  Like turmeric, ginger and cat’s claw, rosemary is rich with antioxidant and anti-inflammatory compounds. Two great ways to derive benefit from rosemary are to add it to foods, and to drink rosemary tea. Check out Alvita brand rosemary leaf tea.

Chili Peppers

It may seem counter-intuitive to turn to hot chili peppers for pain relief, but these incendiary relatives of the sweet pepper are rich in a resinous substance called capsaicin, which is responsible for the heat that hot chiles produce. Capsaicin rapidly relieves pain when topically applied to hurt and sore areas. But just a tiny bit goes a long way. Next time you’re in a pharmacy, look at the Capsaicin creams. Each one contains just one quarter of one percent capsaicin (the stuff is extremely powerful). Capsaicin cream is the most widely recommended pain relieving cream by doctors, because it works. Who would have thought that a primary component of salsa could relive pain in joints and muscles? By the way, hot chile peppers are also great for digestion, and help to greatly improve circulation when chopped in foods or in hot sauces. I favor Tabasco Sauce, but there are a great many excellent hot sauces available today. 

Even with something as difficult as pain, nature provides safe, effective solutions. Chronic pain especially will respond well to the herbs I’ve just described. Make them part of your ever-healthier lifestyle, and rid yourself of the burden of pain. Best of health to you!

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

The Amazon rainforest, the largest rainforest on earth, is richer in plant life than any other place in the world. Targeted by pharmaceutical companies for over a century as a land of exploration for source materials of new drugs, the Amazon rainforest is also a treasure trove of botanicals for the herbal supplement industry. Among the many Amazon botanicals which have come to light in recent years, Una de Gato (Uncariatomentosa ), which means “cat’s claw” in Spanish, is one of the most promising of all. A woody vine, the plant earns its name cat’s claw due to a preponderance of sharp, claw-like thorns. Dispersed throughout Central and South America, Una de Gato has been used for centuries by numerous native tribes.

Una de Gato is described by Dr. James Duke in his Amazonian Ethnobotanical Dictionary as a plant used widely in Peru for anti-inflammatory, contraceptive and cytostatic (retards tumor cells) purposes. In popular literature, Una de gato is additionally touted as an immune stimulant, and a large number of studies do in fact show that Una de Gato offers significant anti-inflammatory and immune-enhancing benefits, and that constituents in the vine may help to inhibit tumor cell formation.

Una de Gatohas been known for a long time due to the explorations of Voctorian era explorers. But the plant gained the attention of the European scientific community in the early 1970’s when Austrian Klaus Keplinger heard of a remarkable cancer cure attributed to the use of the plant. Keplinger spent time in the Peruvian Chanchamayo region of the Amazon, and familiarized himself enough with the plant that he became one of the most important scientific authors on its uses. Since that time, researchers have plumbed Una de Gato’s chemical secrets, in search of what might account for its purported healing benefits. Analysis shows that Una de Gato contains at least five alkaloids, and two other important groups of compounds, quinovic acid glycosides and triterpenoidsaponins. In addition, the plant contains antioxidant polyphenols.
Studies conducted in vitro with Una de Gato show that constituents in the plant possess anti-inflammatory, anti-mutagenic, antiviral and immune-stimulating properties. The alkaloids in Una de Gato demonstrate immune-enhancing activity by producing an increase in phagocytosis, a process by which potentially harmful materials are “eaten” by protective cells.  In studies of quinovic acid glycosides in the plant, researchers observed significant anti-inflammatory activity. Additionally, these same compounds were shown to inhibit several types of common viruses. In studying triterpenoidsaponins, scientists observed that these chemical agents inhibited the growth of some tumor cells.

Good science provides assurance of herbal efficacy to today’s modern, medically-oriented market. Well-conducted scientific studies appear to validate several of the traditional uses of Una de Gato. The plant appears to be safe and non-toxic, and is useful in cases of inflammation, compromised immunity, and viral infection. It is a significant aid to relief in cases of both osteo and rheumatoid arthritis. With further research, the plant may eventually play a broader role in a complementary approach to the prevention and treatment of certain types of cancer. Tribal people in the Amazon would no doubt be amused by scientific inquiries into Una de Gato. After all, they’ve known for centuries that the woody vine with the sharp, claw-like thorns is a healer.

Looking for Una de Gato products – I have become acquainted with various Una de Gato products, and recommend two if you are going to use this medicinal plant. One is Saventaro, a product made in Austria from Una de Gato harvested in Peru. Saventaro is an encapsulated product, available in natural food stores.  Raintree Nutrition, on the other hand, offers a fluid extract of Una de Gato, also from the Amazon rainforest. This fast-acting fluid has a woody taste and is available from Rain-tree.com.

Pick of the week:  I have previously written about ginger, and this widely used plant will crop up repeatedly, due to its broad uses. In any case, not everybody is willing to shred or grate their own ginger. With that in mind, a company called Ginger People makes a Minced Ginger in a jar. You just scoop a spoon full of this finely ground fresh ginger into whatever you’re cooking, and you can easily and quickly derive the benefits of ginger.The zippy taste, combined with potent antioxidant and anti-inflammatory benefits, make this herb a healthy powerhouse. I’d still recommend grating your own, but convenience is king these days, and this minced ginger product delivers that. Thanks to innovation, many herbs that used to be time-consuming to prepare are now ready to use in bottles and jars. It’s a whole new world of herbalism.

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

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

Ginger Zingiberofficinale is one of the most widely used and beloved of medicinal spices. Used since ancient times, ginger is insinuated deeply into the cookery of cultures around the world, from China to India to Jamaica to the Solomon Islands. Native to Southeast Asia and cultivated in virtually all tropical regions, ginger is a perennial herb with a branched rhizome. It is the rhizome, also referred to as the root, which is used for both culinary and medicinal purposes. The root is pungent, aromatic and yellow to brown in color.

Ginger’s Chemical Soul

Ginger root contains essential oil and an oleoresin. It also contains numerous compounds including a variety of hydrocarbons, aldehydes and alcohols. Ginger contains at least a dozen antioxidants, plus a protein-digesting enzyme called zingibain, which appears to relieve arthritis pain by reducing inflammation. In experiments, the anti-inflammatory activity of ginger compared favorably with aspirin.

Ginger is rich in two groups of compounds known as the shaogals and gingerols. These compounds are powerfully antioxidant, thus helping to prevent cells from premature destruction due to exposure to environmental toxins and by-products of metabolism. Even more, these compounds are potent anti-inflammatory agents, and are proven to relieve inflammation throughout the body. Given that oxidation and inflammation are part and parcel of all chronic degenerative diseases, ginger can play a key role in disease risk reduction.

Traditional and Modern Uses

Centuries of folk use support ginger’s use as a digestive, and the pungent root compares favorably with all known medications for motion sickness. Additionally, ginger helps to prevent seasickness more effectively than medicines for this condition. Its pungent flavor and aroma soothe a sore throat and help to relieve sinus congestion, especially when the root is pounded fresh and drunk as a tea. But the cold-fighting properties of ginger are more than aromatic. The root contains at least a dozen virus fighters, including certain sesquiterpenes which fight rhinoviruses, the most common family of cold viruses. Ginger also inhibits platelet aggregation in blood vessels, thus helping to reduce the risk of atherosclerosis, hardening of the arteries. The compound gingerol shows promise in the fight against the fatiguing Epstein-Barr virus.

In folk medicine, ginger has been employed to relieve dyspepsia, flatulence, colic, vomiting and diarrhea. Preparations of the root have been used to stimulate appetite, and to relieve migraine headache and rheumatic and muscular disorders.

How to Benefit From Ginger Root

To make ginger tea: Pound or finely grate a piece of ginger root the size of an adult thumb, and place it in a tea infuser in a cup. Pour a cup of freshly boiled water, let steep for five minutes, strain and drink. Add honey if you like.

Ready made tea: I like the Traditional Medicinals Organic Ginger in tea bags. It’s easy and convenient.

Chews: At any Asian grocery, pick up a bag of Ting Tings, which are a soft candy made in Indonesia, loaded with pungent ginger, especially good for the throat and motion sickness. Or look for Ginger Chews in any health food store.

And for an upset stomach, try real ginger ale, any natural brand that lists pure ginger on the label. Reed’s Ginger Beer will quell an upset stomach quickly.

Hippocrates said “Let food be thy medicine.” The simple food spice ginger, revered around the world, is also potent medicine indeed.

Chris Kilham is a medicine hunter who researches natural remedies all over the world, from the Amazon to Siberia. He teaches ethnobotany courses 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.

Here’s a Valentine’s Day quiz to test your knowledge and put you in the mood.

1. Who created the first box of Valentine’s Day Candy?
a) Richard Cadbury, 1868
b) George Hershey, 1910
c) Phil Snickers, 1880

ANSWER: A — Richard Cadbury, the son of John Cadbury, the founder of Cadbury’s cocoa and chocolate company was the first one to invent the famous box of Valentine Day candy, in 1868.

2. Which of these foods doesn’t belong and why?
a) Banana
b) Asparagus
c) Cantaloupe

ANSWER: C — Cantaloupe.  Bananas and asparagus are erotic stimulants because of their phallic resemblance. Asparagus contain folate, which boosts histamine production necessary for the ability to reach orgasm in both sexes. Bananas are rich in potassium and B vitamins, necessities for sex hormone production.

3. Which food will not make you frisky?
a) Oysters
b) Eggs
c) Beans

ANSWER: B — Eggs. Oysters have long been considered the food of love and legend has it that Casanova ate dozens of oysters a day, once even seducing a vestal virgin by sliding an oyster from his lips.  Oysters and beans both carry a hefty dose of zinc. Zinc has been linked to male fertility, potency, sex drive, and is essential to sperm production.

4. How many calories are in one chocolate-covered strawberry?
a) 45 calories
b) 60 calories
c) 30 calories
d) 75 calories

ANSWER: A — 45 calories.  One chocolate-covered strawberry contains 45 calories. Not only do these contain the fewest amounts of calories as opposed to other chocolate candies, like nut or caramel filled, but strawberries contain fiber and beneficial nutrients as well.

5. How many calories are there in one glass of champagne?
a) 75 calories
b) 100 calories
c) 150 calories
d) 200 calories

ANSWER: B — One glass of champagne contains 100 calories. Champagne is the wine of choice on Valentine’s Day because it will lower inhibitions and help any couple into an amorous mood.

6. Which is the sexiest nut?
a) Pine nuts
b) Pistachios
c) Almonds

ANSWER: B — Pistachios. Besides providing protein to help increase stamina, pistachios are heavy in healthful mono-saturated fats, zinc and other nutrients that are linked with increased sexual desire. Pistachios have a greater portion size than any other nut, so you can eat 49 kernels (1 serving) and still feel sexy.

7. According to the Doctrine of Signatures, food aids in the part of the body it resembles. Which food did the Aztecs value as an aphrodisiac?
a) Avocado
b) Orange
c) Grapes

ANSWER: A — Avocado. The Aztecs valued the avocado as an aphrodisiac and named it “ahuacale”which means testicles, because they grow in pairs. This fruit will give you fuel in the form of healthy fats, protein and potassium.

8. According to studies at the Smell and Taste Foundation in Chicago, men find the smell of which food to be sexually arousing?
a) Beef Jerky
b) Buttered Popcorn
c) Licorice
d) Steak

ANSWER: B — Buttered popcorn.

9. Which fruit is known as the “love apple?”
a) Tomato
b) Grapes
c) Cherries

ANSWER: A — Tomatoes are known as the love apple. Upon arrival in Italy, the heart-shaped tomato was considered an aphrodisiac, thus tomato in Italian poma amoris means “love apple.”

10. Which spice won’t spice up your sex life?
a) Cayenne
b) Curry
c) Ginger
d) Basil

ANSWER: D — Basil. The right spices not only heat things up on the tongue, but also in the bedroom.  Capsaicin, the substance that gives kick to peppers, stimulates nerve endings to release chemicals, raising the heart rate and possibly triggering the release of endorphins, giving you the pleasurable feeling of a natural high.  Hot spices like cayenne, curry and cumin help warm the body.  The intoxicating aromas of exotic spices help infuse romance into the atmosphere.

11. How many pounds of chocolate does the average American consume each year?
a) 6.5
b) 11.5
c) 7.5

ANSWER: B —  According to ABC News, Americans consume 11.5 pounds of chocolate a year.

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.

Everyone knows they should eat fruits, vegetables, nuts/seeds and whole grains for good health. But do you know which are among the healthiest?  Below are among my favorite Super Foods and some suggestions for incorporating them into your diet! These foods aren’t only delicious, but eating them can add years to your life!

Quinoa
Why it’s healthy: It has enough protein to make it equivalent to eating beef or egg whites, it has no fat, and it’s lower in carbs than most other grains. Grains?  Yup, but technically it is a seed. This is not protein from meat but rather Quinoa, an ancient grain native to the Incas and also known as a nutritional powerhouse and complete protein because it contains all the essential amino acids. It’s delicate in flavor but high in fiber and also has ample amounts of magnesium, potassium, zinc, Vitamin E, riboflavin, copper, and more iron than true grains. Quinoa also contains lysine, an amino acid that is essential for tissue growth and repair and its good source of magnesium which helps prevent migraines by constricting blood vessels. 
How to eat them: Quinoa might look small but when cooked it more than quadruples in size. You can use it as a side dish instead of rice or make a salad out of it by chopping and adding onions, scallions, celery, peppers, carrots and chickpeas.

Bulgur
Why it’s healthy: If you haven’t heard about it before it’s often used in Mediterranean cuisine as a replacement for rice or couscous and has a yummy nutty flavor. It’s high in fiber and protein, and low in fat and calories. Its insoluble fiber content, just like whole wheat can help absorb water, promoting faster elimination of waste, which prevents the formation of an environment that promotes the development of carcinogens. Therefore it adds nutrients to fill you up without filling you out.
How to eat them: Like Quinoa, It makes as a great side dish to roasted chicken, turkey, or pork and you can even use it in your stuffing.

Flaxseed
Why it’s healthy:  This tiny nutty-flavored seeds from the flax plant are a notable source of omega-3 fatty acids and lignans, which may block hormone related cancers. They pack plenty of protein and fiber, one third of which is cholesterol lowering soluble fiber.

How to eat them: Sprinkle one to two tablespoons of ground flaxseed into your yogurt, cereal, salad, soup or cake batters.

Parsley
Why it’s healthy: Regarded as little more than a garnish, parsley actually packs a powerful nutrition punch. Just ¼ cup provides more than 300% of the Daily Value for Vitamin K and contains an excellent source of vitamins A and C. Parsley is also a top source of the antioxidant flavanoid apigenin, which, in addition to protecting the prostate, may also help support breast, colon, skin, and thyroid health. Parsleys abundance of phytonutrients—beta carotene, lutein, and zeaxanthin—can help safeguard your sight, and chewing on a sprig can help freshen your breath. 

How to eat them: You can enjoy parsley as a garnish to your salads, fish or chicken or you can even use it as a seasoning and cook your meals with it for added flavor and health benefits.

Acai
Why it’s healthy: Studies show that this little berry is one of the most nutritious and powerful foods in the world! Acai is the high energy berry of a special Amazon palm tree. Harvested in the rainforests of Brazil, acai tastes like a vibrant blend of berries and chocolate. Acai is packed with antioxidants, amino acids and essential fatty acids. Acai has monounsaturated fats, fiber, and phyosterols to help promote cardiovascular and digestive health.

How to eat them:  The juice and pulp of acai fruits are frequently used in various juice blends, smoothies, sodas, and other beverages. In northern Brazil, açaí is traditionally served in gourds called “cuias” with tapioca and sometimes sugar. Acai has become a fad in southern Brazil where it is consumed cold as açaí na tigela (“açaí in the bowl”), mostly mixed with granola – a fad where acai is considered as an energizer. Acai is also widely consumed in Brazil as an ice cream flavor or juice.

Ginger
Why it’s healthy:  Studies found that ginger reduces morning sickness and ginger tea is used many times to help ease an upset stomach or runny nose. Ginger could also help relieve arthritis and migraine headache. Researchers speculate that ginger works like aspirin, blocking the production of natural substances that cause inflammation and pain.
How to eat them: Since fresh ginger is strong, make the herb into a tea to dilute it. Add 1/2 -1 tsp freshly grated gingerroot (or ¼ tsp of the powdered version) to a cup of hot water. Let it steep for 10 minutes, strain the ginger, and drink.

Pistachios
Why it’s healthy: Pistachios actually have the biggest serving size of all nuts. Approximately 49 pistachios make up the one oz serving size and have 160 calories. Like all nuts, pistachios are relatively high in monounsaturated fats, which have been shown to lower blood cholesterol, possibly reducing the risk of coronary heart disease. What’s more, pistachios are low in saturated fat. “Scientific evidence suggests that eating 1.5 ounces per day of most nuts, including pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.” – FDA. Pistachios also have no cholesterol making them an excellent heart-healthy snack! In addition, pistachios are an excellent source of dietary fiber. One ounce contains 3.1 grams of fiber–more than many recognized high fiber sources such as raisins, potatoes, wheat bread and celery.
Pistachios are a good source of vegetable protein and with only 5 grams of carbohydrates per ounce, pistachios are an excellent source of complex carbohydrate energy. Pistachios also contain significant amounts of important vitamins and minerals such as Vitamin B-6, Copper, Phosphorus, and Magnesium. How to eat them: The serving size for pistachios is one ounce, approximately 49 pistachios. This makes for a great afternoon snack since it’s full of fiber and protein. Another tasty idea is to make Pistachio Crusted Tilapia–where you crush pistachios and coat them over the tilapia. You can use egg whites or mustard to coat the tilapia and have the pistachios stick. Yummy!

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.