Raw Chocolate Almond Butter

Photo Credit to Ricki Heller of Diet, Desserts and Dogs Blog

When I saw a recipe for Raw Chocolate Almond Butter from Ricki, the creator of the Diet, Desserts and Dogs Blog, I knew I had to share it with you. While you can go to most health and specialty grocery stores and pick up a jar of any variety of nut or seed butter these days, isn’t it sometimes better to make something and know where the ingredients come from? Click here to see the original recipe post.

Ricki was also kind enough to let me repost her Brilliantly Beet Smoothie recipe, which you can see here. When you get a chance, be sure to pay a visit to Diet, Desserts and Dogs because it is a blog that is focused on whole food recipes that are primarily sugar-free and/or gluten-free as well as helpful for anti-candida living. Some of her tasty recipes includes one for Smoked Salmon Sushi Pizza and another for African Sweet Potato Stew. But for now, I hope you enjoy Ricki’s newest creation.

Raw Chocolate Almond Butter(Please note that brands listed below are iHerb suggestions and not necessarily endorsed by the recipe author)

2 cups Now Foods, Almonds, Natural, Unblanched

3 Tbs Navitas Naturals, Cacao Powder, Raw Chocolate Powder

pinch of Le Saunier de Camargue, Fleur de Sel, Sea Salt

2 tsp whole vanilla bean powder or 1 tsp Simply Organic, Madagascar Pure Vanilla Extract (see instructions)

3 Tbs Nutiva, Organic Extra Virgin Coconut Oil

70-80 drops or about 1-1/4 tsp of NuNaturals, Clear Stevia or NuNaturals, Vanilla Stevia, With Singing Dog Vanilla Extract

Place the almonds, cacao powder, salt and vanilla bean powder in the bowl of a food processor (if using liquid vanilla extract, don’t add it yet, but save it to add with the stevia instead). Process until the mixture looks like a powder, with no pieces of almond visible.
Add the coconut oil and stevia (and liquid vanilla, if using) and continue to process until a ball forms, which will then roll around for a bit before breaking up into a paste; continue to process for another 3-5 minutes, scraping sides occasionally, until the butter is almost liquid and very smooth. (This may require some patience; if you just can’t wait, you’ll still enjoy a somewhat grainier nut butter.).
Pour into a clean jar or container and store in the refrigerator until ready to use. It will firm up in the fridge; for a softer, pourable nut butter, allow to come to room temperature before using. Makes about 1-1/4 cups (300 ml). Store, covered, in refrigerator up to 2 weeks.

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Caring for a Newborn: When to Call a Doctor

If you’re a new mom or dad, you probably have only one main concern—the health of your newborn. It’s only natural to worry. But, one way you can decrease any worries is to arm yourself with information. Learn what symptoms to be on alert for and when to get medical care.

First Things First
Get accustomed to your newborn’s usual routine. For example, how often does he eat and sleep? How many times do you usually need to change his diaper in one day? How does he normally respond to you? Your baby’s typical behavior will help you to determine if he is feeling fine or if something is wrong.
Also, go with your instinct. If you think your baby may be ill, call the doctor right away. It is common for parents of newborns to call the pediatrician with questions and concerns. So, don’t hesitate to get expert advice.

Be Prepared
You will feel more in control if you already have the following medical information close at hand:

• The name of your newborn’s doctor and the phone number
• The doctor’s office hours and on-call hours
• Instructions as to what to do during after-hours
• Location of the hospital that the doctor is affiliated with
• The name, phone number, and location of the pharmacy that you use

If you do need to call the doctor, be prepared for any questions that you may be asked, such as:

• What are your newborn’s symptoms?
• What is his temperature? (Note: Rectal thermometers are typically used with newborns.)
• How many bowel movements has he had? Does he have loose stools? How many wet diapers has he had?
• What vaccines has your newborn had? Are they up-to-date?
• Does he have any allergies or conditions?
• Does your newborn take any medicine? If so, what kind of medicine and what is the dose?

Also, keep in mind that you may need to write down any instructions that the nurse or doctor gives you. So, have a pen and paper handy.

Another way you can be prepared is by learning first aid and CPR for infants. The hospital may offer these classes or you can check online (eg, American Red Cross or the American Heart Association).

Medical Concerns
Call the doctor if your newborn:

• Has a cough
• Has any eye problems (eg, mucus or redness)
• Has a runny nose, which can make it difficult for your newborn to breath
  • Note: You can use a rubber bulb aspirator to clear the mucus from his nose.
• Is vomiting
• Is eating less than usual or is having problems with breastfeeding (eg, difficulty latching onto the nipple)
• Is not moving his bowels
• Has stools that are looser than normal
• Is crying more than usual and is unable to be soothed
• Has problems sleeping
• Has blood or pus on his navel or penis
• Has a rash
• Has drainage coming from his ear
• Is not responding to sounds

If your newborn has any of the following, call your doctor immediately:

• Rectal temperature above 100.4°F (38°C)
• Rectal temperature below 97.8°F (36.5°C)
• Any breathing problems, like difficulty breathing or fast breathing
• Other signs of not getting enough oxygen, like blue lips or fingernails
• Extreme tiredness or drowsiness, difficulty awakening
• Is limp
• Signs of dehydration (wetting less than six diapers in 24 hours, sunken eyes, sunken soft spot, no tears when crying)
• Soft spot on the top of the head looks swollen
• Seizure
• Yellowish skin or eyes
• Bloody urine, stool, or vomit
• Injury to any part of the body, especially the head

If you are extremely concerned and you think the situation is an emergency, call 911 to have an ambulance come.
You can care for your newborn’s health by knowing which symptoms to watch out for and by being prepared if medical care is needed. Remember that many moms and dads have felt the same way you do and have reached out for help and guidance from doctors and nurses. If at any time you feel concerned about your little one’s health, call the doctor.

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Is it Heartburn or a Heart Attack?

The pain experienced during a heart attack and during a severe heartburn episode can be difficult to distinguish. It is not unusual for people to mistake symptoms of heart disease (such as angina and even a heart attack) for heartburn. Similarly, many people go to the emergency room each year out of fear that they are having a heart attack, only to find out they have severe heartburn. In fact, it often takes medical testing to make the determination.

Pain May Be Difficult to Distinguish
In addition to some similar symptoms, both heartburn and heart attacks are more likely to occur in people over the age of 40. Here are some possible differences between the two conditions.
Possible Signs of Heartburn

• A sharp, burning sensation below the breastbone or ribs
• Burning sensation may move up toward the throat
• Pain usually does not radiate to the shoulders, arms, or neck (although it can)
• Pain often occurs after eating, particularly when lying down
• Pain that increases when bending over, lying down, exercising, or lifting heavy objects
• Bitter or sour taste at the back of the throat
• Symptoms tend to respond quickly to antacids

Note: Call 911 if you have any chest pain, even if you think it may be heartburn.
Possible Signs of Angina or Heart Attack

• A feeling of uncomfortable fullness, pressure, squeezing, tightness, or pain in the center of the chest that lasts for more than a few minutes, or goes away and comes back
• Pain or discomfort that spreads to one or both arms, the back, stomach, neck, or jaw
• Pain often responds quickly to nitroglycerin
• Shortness of breath
• Other symptoms such as:
  • Breaking out in a cold sweat
  • Nausea
  • Lightheadedness
  • Fainting
  • Palpitations (feeling a rapid heart beat)

Other Causes of Chest Pain
Other problems that can cause chest pain include:

• Other heart conditions, such as:
  • Pericarditis—inflammation of the sac surrounding the heart
  • Aortic dissection—rare, but dangerous condition in which the inner layers of the aorta separate
  • Coronary spasm—arteries supplying blood to the heart go into spasm, temporarily limiting blood flow to the heart muscle
• Panic attack—periods of intense fear accompanied by anxiety, chest tightness, rapid heartbeat, rapid breathing, profuse sweating, and shortness of breath
• Pleurisy—inflammation of the lining of the chest and lungs, which causes chest pain that increases with coughing, inhalation, or deep breathing
• Costochondritis—inflammation of the rib cage cartilage
• Pulmonary embolism—a blood clot lodged in the artery of the lung
• Other lung conditions, such as
  • Collapsed lung
  • Pulmonary hypertension
  • Severe asthma
  • Pneumonia
• Muscle-related chest pain—often accompanies fibromyalgia and other chronic pain syndromes
• Injured ribs, pinched nerves—can cause localized chest pain
• Shingles—infection of a nerve root, caused by reactivation of the chickenpox virus
• Gallbladder or pancreas problems—gallstones or inflammation of the gallbladder or pancreas can cause abdominal pain, which can radiate to the chest
• Disorders of the esophagus—swallowing disorders such as esophageal spasms and achalasia (failure of esophageal muscle to relax)
• Cancer—cancer involving the chest or that has spread from another part of the body

Seeking Medical Attention for Chest Pain
Chest pain can be difficult to interpret. Get emergency medical attention if you have any chest pain, especially if you have other signs and symptoms of a heart attack. A visit to the emergency room could save your life.

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Achieving and Maintaining a Healthy Weight

You may have heard that losing weight is as easy as eating less and exercising more. Well it is true—taking in fewer calories than you use each day is the simplest way to lose weight. Never mind the fad diets, weight-loss pills, and herbal remedies—it all comes down to a balanced diet and a regular exercise program.
Using the Body Mass Index
The first step is determining your current weight status: Are you underweight, normal weight, overweight, or obese?
A good measure for this is the Body Mass Index (BMI), a standardized method used by health professionals to evaluate weight and body fat. BMI is calculated by dividing weight in kilograms by height in meters squared. You can also use pounds and inches squared, and multiply the value by 703. It gives you an indication of whether you are at risk of health problems that are related to being overweight or obese. If your BMI is 25 or higher, you are at risk for a number of serious health problems, including high blood pressure, high cholesterol, heart disease, stroke, type 2 diabetes, pregnancy-related disorders, and osteoarthritis.
To find your weight in kilograms, multiply your weight in pounds by 0.45. For example:
If your weight is 130 pounds: 130 x 0.45 = 58.5. Your weight in kilograms is 58.5.
To find your height in meters, multiply your height in inches by 0.0254. For example:
If your height is 5’6″, that is 66 inches: 66 x 0.0254 = 1.6764. Your height in meters is 1.6764.
To square the number, multiply it by itself: 1.6764 x 1.6764 = 2.81
For the example above, the BMI is: 58.97 divided by 2.81 = 20.98
BMI values are interpreted as follows:

• 18.4 or less = underweight
• 18.5-24.9 = normal weight
• 25-29.9 = overweight
• 30 and over = obese

Although this is a reliable method, it is not foolproof. Because muscle tissue weighs more than fat tissue, heavily muscled people may fall into the obese range when they are not obese.
Eating a Healthful Diet
To lose weight, you need to take in fewer calories than you use. This is where your diet comes in; which may be in need of an overhaul. But, you do not want to lower your calories at the expense of nutrition. Try not to think of your new eating habits as “going on a diet,” instead, think of it as a lifestyle change. Adding more fruits, vegetables, and whole grains to your diet and cutting back on animal protein, saturated fat, and cholesterol are good for you no matter what your age. Creating a healthful diet that you can stick to throughout your life will help you achieve and maintain your desired weight, and losing even 10% of your body weight may lower your blood pressure and reduce your risk of diabetes.
It may also be a good idea to keep track of how much you eat and drink. When sitting at a meal, you should consume only small portions. Eating smaller portions has been linked to weight loss and maintenance over time. And of all the meals, breakfast is important. Skipping breakfast has been associated with increased body weight. But of course, make sure your breakfast is packed with fruits and whole grains—think oatmeal with slices of apple, not bacon and eggs.
Getting Regular Exercise
To lose weight, you need to use more calories than you take in; this is where exercise comes in. Not only does regular exercise help you get to an ideal weight, it can help you stay there too. Additionally, muscle burns more calories than fat, so building up your muscles will allow you to eat more while maintaining your weight. If you do not exercise already, it is time to get started.
There are several different types of exercise that you can do. An ideal exercise program combines four types of exercise:

• Aerobic
• Weight-bearing
• Strength training
• Stretching

A good goal for many people to work up to is exercising 4-6 times a week for 30-60 minutes at a time. Some guidelines suggest that to achieve and maintain a healthy weight, one should consider doing 150 minutes of moderate to intense aerobic activity weekly. But it is always a good idea to talk with your doctor before beginning any kind of exercise program. She can help you develop an exercise routine that will meet your weight and health goals.
No Time Like Today
Now that you have the tools, getting started is up to you. Start slowly, have carrots or an apple for a snack, instead of a bag of chips. And take a walk around the block before or after work today. Just remember, the sooner you begin working toward your ideal weight, the sooner you can reap the healthful benefits.

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Can Diet Shakes and Meal Replacements Really Help You Lose Weight?

Diet shakes are called meal replacements by nutritionists and weight-loss experts because, in theory, drinking one shake is intended to replace one whole meal. Other types of meal replacements are nutritional bars and pre-packaged entrees. But do meal replacements work?
According to a scientific study led by Steven Heymsfield, MD from Columbia University, they do. Heymsfield and colleagues pooled data from six separate studies of different types of meal replacements and found that the overall weight loss for the 249 people on meal replacements was greater than for the 238 people in the comparison groups who followed low-calorie diets.
One study with United States Army volunteers found that soldiers started on a meal replacement program, when added to education based weight management, had greater weight loss over a 6 month period. However, only 59% of the volunteers in this study continued with the diet for the study period.
Another study also found that meal replacements resulted in more pounds shed than a food-based diet. The study involved 90 obese men and women who were randomized to either a meal replacement program, which included 3-5 meal replacements plus one meal daily, or a 1,000 kcal/daily food diet. Researchers found that rate of weight loss was greater in the group who were on meal replacements (93%) compared to the group on the food-based diet (55%) after 16 weeks. However, many people in the study dropped the diet and only the people that continued the diet were counted.
Losing Weight
Weight loss on paper is very easy. You really only need to eat 500 fewer calories every day to lose a pound a week. The trick is that weight loss in the real world, with busy schedules and abundant food choices, is hard. Meal replacements work on the premise that few of us know how many calories we eat each day. Packaged foods may list calorie content but most meals we eat don’t. Many of our meals may reach 700-800 calories without us realizing it. Three meals a day at 750 calories each equals 2250 calories. An average woman needs only about 1,800- 2,200 calories per day. The average man requires about 2,000-2,500 calories per day. If you add in snacks and the occasional sweets, not to mention alcohol or other calorie beverages like soda, most of us consume far more calories than we need.
Replacing one or two meals per day with a known quantity of calories will necessarily reduce the number of calories you consume. In other words, instead of eating a meal that might have 750 calories, you drink a shake with 250 calories then you will have reduced the usual number of calories you take in by 500. Doing that every day for a week and you will lose one pound as long as nothing else changes.
David Allison, PhD, an obesity researcher at the University of Alabama at Birmingham has studied the use of meal replacements to lose weight.
“I think they are a reasonable approach and can play a valuable role in weight loss,” he says. Allison evaluated the use of a soy-based meal replacement in 100 people who were randomized to use the meal replacement or follow a low-calorie diet for three months. He found that those on meal replacements lost more weight and had a greater reduction in waist circumference than those on a low-calorie diet.
Another study by Dana Rothacker, PhD followed women using diet shakes for weight loss for one year to assess their long-term effectiveness. At three months the women who drank diet shakes lost about the same amount of weight as women on low-calorie diets. But after one year the women who continued to follow the meal replacement plan maintained their weight loss, whereas women continuing on the low-calorie diet had regained much of their weight.
No Magic Bullet
Meal replacements are no magic bullet. As with most diets, the reason people who stop using meal replacements regain their weight is because they return to a higher caloric intake. Plus, critics argue, using meal replacements don’t teach people how to make healthy choices about the rest of the food they eat.
According to Allison, “People [on meal replacements] haven’t learned how to deal with real food.” So when they stop using the meal replacements, they often return to an unhealthy diet. In general, maintaining a normal weight requires learning lifelong healthy eating habits or staying on the meal replacement indefinitely. Few people want to do that.
Buyer Beware
Because meal replacements are dietary supplements, they are not regulated by the United States Food and Drug Administration (FDA). Therefore, advertisements for meal replacements may make claims about their effectiveness that are not supported by any scientific research. Also, there are no standards for the ingredients of meal replacements. Some diet shakes may be nutritionally sound with necessary vitamins and minerals included. Others may contain few healthful nutrients and are about as healthy as replacing your meal with a can of coke.
Allison recommends that anyone considering meal replacements should talk with a knowledgeable healthcare provider and get some nutritional advice. Then you will be savvy about your choice of meal replacement and what it can do for you. One of the challenges of meal replacement is that your reliance on a manufactured product may deprive you of the variety that we commonly experience in our day-to-day meal planning. Meal replacement may give you a high intake of foods that you might otherwise eat rarely or in moderation. You may, for example, want to be particularly wary about soy-based meal replacements because scientists still don’t know whether and how heavy consumption of soy may influence the development of some cancers. There is data suggesting both increased and decreased risk, so the jury is definitely still “out” on this topic.
For many people, using diet shakes or meal replacements will jumpstart their weight loss. Reaching a short-term weight-loss goal can be very satisfying and may encourage the perseverance needed to make permanent changes in the way you eat. Meal replacements can have a successful role in promoting weight loss especially when incorporated into the goal of learning lifelong healthy eating choices.

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Gardening for Your Health

Aside from giving you fresh produce, gardening is an excellent way to stay physically fit. An hour of gardening can burn as many calories as a brisk walk. Moreover, gardening requires strength, flexibility, and agility. But if you do not prepare adequately, it can take a toll on your body. Here is how you can get in good gardening shape.
The Health Benefits of Gardening
“Most people think gardening is such a dainty activity,” says Lori Turner, assistant professor of health sciences at the University of Arkansas in Fayetteville. “But, there is actually a lot of weight-bearing motions going on in the garden—digging holes, pulling weeds, pushing a mower, and so on.”
Steering Clear of Aches and Pains
So if you want your time outdoors to be productive and injury-free, make sure you do some simple exercises to get your body in shape before the annual dig. Before heading outside, gardeners should strengthen their backs, knees, hands, and wrists—sites of the most common, toil-in-the-soil complaints.
Because gardening is a physical hobby that uses muscles not often used for other activities, Barbara Pearlman, an avid gardener and former dancer, wrote Gardener’s Fitness: Weeding Out the Aches and Pains.
Says Pearlman, who lives in Manhattan with her husband and gardens with gusto at their weekend place in Hillsdale, New York, “Hauling heavy rocks, digging, toting tools, dragging the hose, or whacking weeds should not wreak havoc on the body.”
Getting in Shape to Garden
Hands
Because a good grip is so necessary for virtually all gardening tasks, Pearlman recommends the following hand-strengthening exercises:

• Squeeze a small, soft rubber ball until your hand tires and then relax. Repeat six times. Change hands. Then squeeze the ball between one finger and the thumb, repeating each six times. Shake out your hands after each session.
• Separate your fingers in a stretch for eight seconds, then relax. Repeat 10 times.
• Stretch your arms in front at shoulder level, palms down, and flex the hands upward, feeling the stretch under your arms. Hold for six counts. Drop the hands from the wrists and hold for another six counts. Repeat six times.

Back

• “Back pain is the bane of most gardeners’ existence,” says Pearlman. “But most people do not realize that your abdominal muscles support the back.”

To strengthen your stomach and help your back, lie on your back with your knees bent. Put your hands behind your head or relax them at your side. Then contract your abdominal muscles while pressing the small of your back into the floor. Slowly slide both legs forward and try to straighten them as much as possible while maintaining the contractions in your stomach muscles. Repeat six times.
Arms
Because of all the lifting, toting, and carrying involved in gardening, it is useful to build up your arm strength. Wall push-ups will help.
Stand facing a wall at arm’s length. Put your palms on the wall with your fingers pointing up. Keep your shoulder blades down and your stomach muscles pulled in. Then slowly bend your elbows while taking four counts to lean into the wall. Use another four counts to push your body back away from the wall. Repeat 12 times.
Elbows
To prevent the fatigue and soreness of an ailment known as “garden elbow and garden arm,” Pearlman also suggests beefing up your forearms. Grasp a two- or three-pound (907- or 1,360-gram) weight, place your forearm palm down on a table with the wrist hanging over the edge and with the elbow bent. Slowly—to a count of five—rotate the forearm, turning the palm upward. Return to the starting position and rest for several seconds. Build up to 12 repetitions.
Wrists
To build up the wrist, use the same weight in the same position, palm up. Bring the wrist toward the ceiling as far as possible and hold for five seconds. Return to the original position and rest for three seconds. Build to 12 repetitions.
Knees
Stress on the knees while you garden comes from all directions: front, back, and both sides. When you squat to pick up your tools or push a cart uphill, your knees are constantly being called upon and, sometimes, crawled upon. You will get some relief by wearing kneepads. To strengthen your knees, try some of the following:

• Build the quadriceps—which help support your knees—by standing near a wall or holding onto a support for balance. Your supporting leg should be relaxed with the foot pointed ahead. Bend the other knee so the lower leg is almost at a right angle to its own thigh. Then, slowly straighten the leg by extending the lower leg without lowering the knee. Raise the leg upward six times, then bend it back to the original position. Repeat the sequence four times and then do the same exercise with your other leg.
• Before heading out to the garden in the morning, Pearlman recommends warming up and stretching your knees. One exercise can be done on your bed. Lie on your back, holding one knee to your chest with clasped hands and with the other leg hanging slightly over the bed to stretch for at least 30 seconds. Then change legs.

Other Precautions
When you are outside working, rotate your gardening chores so you will not overuse any muscles. Rake for a while, dig turf for a bit, and then pot a few plants.
If you have arthritis, plan to start digging a bit later in the morning. That gives your knees, hands, and other joints adequate time to not only wake up but to loosen up.
Remember, gardening is a contact sport—you will come into contact with rocks, loads of dirt, and other heavy items as well as things with sharp edges and thorns. Wear gloves and long pants and sleeves, if possible. Carry a water bottle with you at all times, and wear a hat.

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Topical Comfrey for Sports Injuries and Back Pain Support (But Use with Caution)

Comfrey is a high-yielding leafy green plant that has been used for centuries as a feed crop for animals and a medicine for humans. However, in 2001, it was removed as an oral dietary supplement from the U.S. market, and, soon afterwards, as a commercial animal food source. These actions were taken because comfrey contains dangerous levels of toxic pyrrolizidine alkaloids and its use has led to severe liver injury and death.
Traditionally, oral or topical use of comfrey was said to help bones heal more rapidly, and this is the origin of its Latin name Symphytum (drawing together). It was also used orally for the treatment of digestive and lung problems. Topical comfrey creams have been used to treat minor wounds, bruises, sprains, and varicose veins.
What Is Comfrey Used for Today?
Comfrey is commonly included in salves and creams that also contain such herbs as aloe, goldenseal, calendula, and vitamin E. Such preparations are marketed for treatment of minor wounds. However, for safety reasons, comfrey should not be applied to broken skin. Therefore, it should not be used for the treatment of lacerations or abrasions (cuts and scrapes).
There is some evidence that topical comfrey might be useful in the treatment of various conditions involving pain in the joints or muscles where skin is unbroken. Safety, however, does remain a concern.
In a double-blind, placebo-controlled study of 142 people with acute ankle sprain, use of comfrey cream for 8 days significantly enhanced rate of recovery.¹ Comfrey proved more effective than placebo in measurements of pain, swelling, and mobility. More modest benefits were seen in another double-blind trial, this one enrolling 203 people with ankle sprain and comparing a high-comfrey to a low-comfrey product.²
Another double-blind, placebo-controlled study, this one enrolling 215 people, found comfrey cream helpful for treatment of back pain.¹³ Finally, in a 3-week double-blind study of 220 people with osteoarthritis of the knee, comfrey cream reduced symptoms significantly more than a placebo cream.¹⁴
In a recent, well-designed trial, two concentrations of comfrey creams were evaluated for the treatment of fresh abrasions among 278 patients (almost a quarter of whom were under age 20).¹⁵ The higher concentration cream (10%) contained 10 times more comfrey than the low-concentration cream (considered the reference or placebo cream). The 10% comfrey cream led to significantly faster wound healing than the reference cream after 2 to 3 days of application. Although the researchers reported no adverse effects in either group, the use of comfrey has been associated with severe, even life-threatening toxic effects when used orally, and its use over open wounds must be undertaken with extreme caution.
Additional studies, generally of lower quality, suggest possible benefit for shoulder tendonitis and knee injuries.³
The active ingredients in comfrey are not known, but may include rosmaric acid, choline, and allantoin.
Dosage
The tested form of topical comfrey contains 10% of a 2.5:1 juice extract made from fresh pressed plant sap; in other words, every 100 grams of cream contains the equivalent of 25 grams of comfrey sap.
Safety Issues
As noted above, comfrey contains substances called pyrrolizidine alkaloids that are both toxic to the liver and carcinogenic.^5-12
The main form of liver disease seen with comfrey is a blockage of small veins that can lead to liver cirrhosis and eventually liver failure (hepato-occlusive disease). Liver transplantation may be required. Oral use of comfrey for as brief a time as 5 to 7 days in a child and 19 to 45 days in adults has resulted in severe liver disease and death. Long-term use of very low dosages may also cause harm.
In general, the root of the plant contains more pyrrolizidine alkaloids than the leaves. Related species of comfrey such as Symphytum uplandicum and Symphytum asperum contain even higher levels of these toxins, and may be mistakenly sold as ordinary comfrey.
Pyrrolizidine alkaloids in comfrey can be absorbed through the skin. For this reason, it has been recommended that when using comfrey preparations, the daily amount of pyrrolizidine alkaloids should not exceed 100 mcg. Unfortunately, few products are labeled to indicate their pyrrolizidine alkaloid content. Furthermore, the common analytic methods used for testing pyrrolizidine alkaloid content may fail to measure a certain chemical form of these toxins (the N-oxide form), leading to results that are too low by a factor of ten or more. For all these reasons, it may be prudent to avoid topical comfrey products entirely. If you nonetheless wish to use comfrey as a topical treatment, we recommend the following general guidelines:

• Do not apply comfrey for more than 4-6 weeks per year.
• Do not use for more than 10 days in a row.
• Do not apply to broken skin.

In addition, comfrey should not be used by children, pregnant or nursing women, or people with liver disease.

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Dark Chocolate for Hypertension Support and Possible Cholesterol Improvement

Made from the beans of the cocoa tree, chocolate was first developed as a food in South America, where it was primarily consumed as a bitter beverage. Cocoa was not combined with sugar until the Spaniards brought chocolate back to Europe. The Latin name of the plant is Theobroma cocoa. “Theobroma” means food of the gods. Because of this, one of the stimulant substances in chocolate is named theobromine; this caffeine-related substance does not contain the element bromine.
What Are the Possible Health Benefits of Chocolate?
Chocolate is rich in antioxidants in the flavonol family, substances similar to those found in green tea, red wine, grapes, soy and other potentially healthful foods. However, this alone is not enough to prove that chocolate provides any health benefits. In gigantic studies of other strong antioxidants, such as vitamin E, none of the hoped-for benefits materialized. Only double-blind, placebo-controlled studies can prove a treatment effective, and for chocolate few have been performed.
Nonetheless, some potential benefits have been seen in preliminary trials. A controlled study of 20 males with mild hypertension compared the effects of 100 g daily of a flavonol-rich dark chocolate as compared to a flavonol-free white chocolate.¹ Results appeared to indicate that the dark chocolate produced improvements in blood pressure. A subsequent study of similar design, this one enrolling 44 people with mild hypertension, found that a much lower dose of dark chocolate (6.3 g daily), also significantly reduced blood pressure levels.¹¹ And, a review including several additional studies drew the same conclusion regarding chocolate’s modest yet favorable effect on blood pressure.¹²
Chocolate has also shown some promise for improving cholesterol profile. In one study, 57 people with high cholesterol were given either a standard snack bar or a snack bar enriched with cocoa flavanols.⁷ Over 6 weeks, the results appeared to indicate that cocoa improved cholesterol levels to a greater extent than placebo. Two other preliminary studies found evidence that consumption of chocolate can improve levels of HDL (“good”) cholesterol.^9,10
One double-blind study failed to find that flavanol-rich cocoa improved blood vessel health in people with established cardiovascular disease.³
Besides flavonols, chocolate contains a fat called stearic acid. Although it is a saturated fat, stearic acid is hypothesized to have cardiovascular-preventive benefits. However, this is not yet proven.²
Like other antioxidants, consumption of high flavonol cocoa might also offer some protection to the skin from UV damage.⁴ This could, in theory, help prevent sunburn, reduce symptoms of photosensitivity, and help prevent age-related skin changes. However, the benefits would be small compared to standard sunblock.
An unpublished double-blind study (available only in the form of a press release) reportedly found that dark chocolate is helpful for chronic fatigue syndrome.⁸
The theobromine in cocoa, besides being a stimulant, might also have a cough-suppressant effect.⁵
Dosage
In studies, the typical daily dose of flavanols from chocolate thought to offer a beneficial effect range widely from 30 to 500 mg per day.
The flavanol content of chocolate itself also varies widely. White chocolate contains little to no flavanols, commercial dark chocolate can contain as much as 500-2,000 mg of flavonols per 100 grams of chocolate. Special flavonol-enriched forms of chocolate are also available.
Safety Issues
As a widely consumed food, chocolate is assumed to have a high safety factor. However, because of its caffeine and theobromine content, it would be expected to have potential side effects similar to those of coffee and black tea, namely: heartburn, gastritis, insomnia, anxiety, and heart arrhythmias (benign palpitations or more serious disturbances of heart rhythm.)⁶ All drug interactions that can occur with caffeine would be expected to occur with chocolate as well.
Most chocolate products are high in calories, and therefore could lead to weight gain.
Interactions You Should Know About
If you are taking:

• MAO inhibitors: The caffeine in chocolate could cause dangerous drug interactions.
• Stimulant drugs such as Ritalin: The stimulant effects of chocolate might be amplified.
• Drugs to prevent heart arrhythmias or treat insomnia, heartburn, ulcers, or anxiety: Chocolate might interfere with their action.

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Avocado Walnut Bread

Photo Credit to Maria of Scandi Foodie Blog

When it comes to avocados, I’m always looking for new recipes to check out and when I saw this Avocado Walnut Bread by Maria of the Scandie Foodie Blog, I knew I hit paydirt.

Can you imagine how much moisture the avocado and the yogurt that’s also in the recipe adds to this bread and how the walnuts also adds a nice tart-nutty-crunch? Spread some jam or nut butter on a slice of bread and I know I’d be experiencing bread bliss. I’m sure you’d be, too.

When you get a chance, be sure to take a look at Maria’s blog for more tasty recipe ideas. Between her and her partner, they share 4 different nationalities, which means you’ll see dishes with an interesting mix of Finnish, Australian, German and Japanese influences. Don’t you just love variety?

Avocado and Walnut Bread
1 cup organic, white, unbleached spelt flour

3/4 cup Bob’s Red Mill, Organic Spelt Flour, Whole Grain

1 tsp Frontier Natural Products, Organic Baking Powder

1/2 tsp bicarbonate of soda

pinch of salt

4 large free-range eggs
1/2 cup organic fat-free yogurt
1 avocado, mashed

3 Tbs Flora, Certified Organic Walnut Oil

1 cup Now Foods, Walnuts, Certified Organic, chopped

Preheat oven to 180C and prepare a standard size loaf tin.
In a medium bowl, sift together the flours, baking powder, bicarbonate of soda and salt. Beat the eggs in another bowl and beat in the yoghurt, avocado and oil. Fold the dry ingredients into the egg mixture, add the walnuts and fold to combine. Bake for 45 minutes or until a skewer inserted in the middle comes out clean.

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Cat’s Claw for Osteoarthritis and Rheumatoid Arthritis Support

Cat’s claw is an herb popular among the indigenous people of Peru, where it is used to treat cancer, diabetes, ulcers, arthritis, and infections, as well as to assist in recovery from childbirth. It is also used as a contraceptive. There are two primary species of cat’s claw used medicinally: Uncaria tomentosa and Uncaria guianensis.
What Is Cat’s Claw Used for Today?
Cat’s claw is most often marketed as a treatment for viral diseases, such as herpes, shingles, AIDS, and feline leukemia virus. However, the evidence for these uses is extremely preliminary.
The most meaningful study yet performed on cat’s claw suggests that the Uncaria guianensis species might be helpful for an entirely different condition: osteoarthritis.³
In addition, one double-blind trial indicates that a certain type of Uncaria tomentosa may be modestly helpful for people with rheumatoid arthritis.⁵
Cat’s claw has also been proposed as a treatment for allergies and stomach ulcers, but there is no meaningful evidence as yet that it is effective for these conditions.
What Is the Scientific Evidence for Cat’s Claw?
Osteoarthritis
A 4-week, double-blind, placebo-controlled trial evaluated the potential benefits of cat’s claw ( Uncaria guianensis species) for the treatment of osteoarthritis.³ A total of 45 individuals with osteoarthritis were enrolled. Of these, 30 were treated with cat’s claw extract, and 15 were given placebo. Individuals in the treatment group showed reduced pain with activity as compared to those in the placebo group. However, no comparative improvements were seen in knee pain at rest or at night, nor in knee circumference.
This pilot trial suggests that the Uncaria guianensis species of cat’s claw may be a useful treatment for osteoarthritis. Another study compared the effectiveness of a proprietary combination of cat’s claw with glucosamine sulfate, a widely used dietary supplement for osteoarthritis. Researchers reported the results as positive, but because there was no placebo group the overall effectiveness of this cat’s claw combination product cannot be determined.⁶ More research will be necessary to verify this potential use of the herb.
Rheumatoid Arthritis
In a double-blind, placebo-controlled trial of 40 individuals undergoing conventional treatment for rheumatoid arthritis, use of an extract made from Uncaria tomentosa modestly improved symptoms in individuals with rheumatoid arthritis, as compared to placebo.⁵ The researchers conducting this trial made use of recent information indicating that there are two different subtypes of Uncaria tomentosa, identifiable based on the chemicals found in them. For this trial, they used the form containing pentacyclic oxindole alkaloids, as opposed to tetracyclic oxindole alkaloids.
Dosage
Numerous widely varying forms of cat’s claw are available commercially. The optimum dosage of each type is not known. In addition, the precise differences in action between the two species of cat’s claw, Uncaria tomentosa and Uncaria guianensis, as well as the pentacyclic and tetracyclic forms of Uncaria tomentosa (see above) are not known.
Safety Issues
In general, use of cat’s claw has not been associated with adverse effects more serious than occasional digestive upset or allergic reactions. However, full safety studies have not been completed, and there has been one report of kidney failure apparently triggered by cat’s claw.⁴
Safety in young children, pregnant or nursing women, or those with severe liver or kidney disease has not been established.
Some evidence suggests that cat’s claw might interact with various medications by affecting their metabolism in the liver, but the extent of this effect has not been fully determined.²

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American Heart Association Guidelines for Children’s Heart Health

In 2002, the American Heart Association (AHA) published an updated version of its “Guide to Primary Prevention of Cardiovascular Disease”. It presented recommendations for the reduction of cardiovascular risk factors in adults. Since then, research has shown that the primary risk factors for cardiovascular disease (eg, high cholesterol, high blood pressure, diabetes, lack of physical activity, overweight and obesity, and smoking) are occurring in alarmingly increasing rates among children and young adults. These findings, in combination with evidence of the presence of fatty streaks (often the precursors to atherosclerotic lesions) in the arteries of children as young as three, led researchers to believe that the time to begin preventing cardiovascular disease is in childhood.

To address this need, the American Heart Association (AHA) published guidelines for the prevention of cardiovascular disease in children and young adults. Researchers have learned that behavior patterns adopted in childhood are carried into adulthood. Habits such as diet, level of physical activity, and smoking have a large impact on the number of cardiovascular risk factors. Stopping them before they start is the best way to begin.

About the Guidelines
The guidelines represent a practical approach to the promotion of cardiovascular health in children. These guidelines are designed to be used by primary care physicians, specialists, and parents alike.
The guidelines are broken down into two strategies. The first is a set of general recommendations directed at promoting cardiovascular health in all children and young adults. The second strategy is designed to help physicians and parents identify and manage those children who are at the highest risk for atherosclerotic disease. The following is a brief discussion of each strategy.

Guidelines for Cardiovascular Health in All Children and Adolescents
According to the AHA guidelines, there are a number of things you, as a parent, can do to promote cardiovascular health in your children:According to the AHA guidelines, there are a number of things you, as a parent, can do to promote cardiovascular health in your children:

• Encourage a healthful diet—emphasize eating fruits, vegetables, whole grains, dairy products, fish, legumes, poultry, and lean meat.
• Encourage your child to maintain an appropriate body weight.
• Talk to your child about the importance of maintaining a desirable total cholesterol level through healthy eating.
• Talk to your child about the importance of maintaining a desirable blood pressure through healthy eating, weight awareness, and daily exercise.
• After age two, limit consumption of high-fat foods and trans fats (eg, hydrogenated oils).
• Limit salt and sugar intake.
• Talk to your child about not smoking, and set a good example yourself.
• Actively work to limit your child’s exposure to tobacco smoke.
• If your child already smokes, help him quit.
• Encourage your child to be physically active every day.
• Limit the amount of time your child participates in sedentary activities (eg, television, computers, video games, telephones).

Guidelines for Cardiovascular Risk Reduction in at-Risk Children and Adolescents
If you and your child’s doctor determine that your child may be at risk for developing cardiovascular disease later in life, it will be important that the two of you work as a team to help your child reduce her risks. The AHA guidelines for reducing the risk of cardiovascular disease in these children include:

• Monitor your child’s blood cholesterol and lipid levels
  • Targets: low density lipoprotein cholesterol (LDL-C) of less than 130 mg/dL (3.4 mmol/L) to 160 mg/dL (4.1 mmol/L); in children who have diabetes this should be < 100 mg/dL (2.6 mmol/L).
• Monitor your child’s other lipid levels
  • Targets: fasting triglycerides of less than 150 mg/dL (1.7 mmol/L); high-density lipoprotein cholesterol (HDL-C) of more than 35 mg/dL (1.0 mmol/L).
• Manage your child’s blood pressure. A child’s blood pressure will change as he or she ages, but try to keep this level below the 95th percentile for you child’s age, sex, and height
• Manage your child’s weight by helping him or her achieve a BMI < 95th percentile for his or her age and sex.
• If your child is diabetic, work with her to manage the disease along with all other risk factors for vascular disease
• If your child doesn’t smoke, talk to her about the importance of not starting. If your child does smoke, work with her to kick the habit.

Above all, one of the most effective ways to teach your children about how to live a healthy lifestyle, is to follow one yourself. Children learn by example and the dietary and exercise patterns you demonstrate while they grow up will have a definite impact on the choices they make later in life.

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Suggested Uses for Myrrh Essential Oil

Best known for its presentation as a gift to the baby Jesus, myrrh appeared several more times in the Holy Bible. Myrrh has been in use for its therapeutic value for over 3,000 years, and continues to be a powerhouse in the world of holistic medicine. Ancient Egyptians used myrrh to treat herpes and hay fever. Myrrh was also important to Greek soldiers who took myrrh into the battlefield with them, as its antiseptic and anti-inflammatory properties made it helpful for cleaning and healing wounds. Even today, healers all over the world are still using it. Tibetans use myrrh to help alleviate stress and nervous disorders, while the Chinese use it for arthritis, menstrual problems, sores, and hemorrhoids. Warm, rich, and spicy in scent, myrrh is a welcome addition to every Aroma therapy kit.

Therapeutic uses:
Appetite, anger, asthma, athlete’s foot, bedsores, boils, bronchitis, chapped skin, colds, coughs, digestive system, eczema, gingivitis, hemorrhoids, mouth ulcers, rejuvenate mature complexions, rheumatism, skin ulcers, sore throats, sores, spongy gums, stress, viral infections, wounds and wrinkles.
Essential Oil Applications:
To restore appetite and calm the digestive system, use 2-3 drops in a diffuser or steam inhalation. Can also be added to a carrier oil and massaged on abdomen.
To calm anger and stress, use 2-3 drops in a diffuser.
For asthma, coughs, colds, and sore throats, use 2-3 drops in 1 ounce of carrier oil. Rub on chest for asthma, coughs, and cold, and on throat if sore. Can also use 2-3 drops in a diffuser or steam inhalation.
For athlete’s foot, bedsores, boils, skin ulcers, sores, and wounds, use 2-3 drops in a cold compress and apply to affected area. Can also be added to a cotton ball and dabbed on directly; use lightly,
For chapped skin or hemorrhoids, add 2-3 drops to 2 tablespoons of liquid lanolin, and massage into affected areas.
For mouth disorders, like gingivitis, mouth ulcers, and spongy gums, mix 2-3 drops in a glass of water and swish in mouth. Spit out.
To rejuvenate mature complexions and to smooth out wrinkles, wash face, then use 2-3 drops with 1 ounce of almond carrier oil, and rub gently onto face.
Mixes Well With:

Allspice, basil, bergamot, clove, frankincense, geranium, ginger, grapefruit, juniper, lavender, lemon, nutmeg, palmarosa, patchouli, peppermint, pine, rosemary, sandalwood, spearmint, tangerine, tea tree, thyme and ylang ylang.

Extraction Method:
Steam distillation.
Parts Used:
Oleoresin-gum
Safety Information:
Avoid if pregnant. Do not use in high concentrations.

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