There is no “cookie cutter” plan for human nutrition. We are all different people and our bodies react differently to different types of food, supplements and more. We do not all respond to the same nutrition plan – Zone, Southbeach, Paleo, Vegan, Vegetarian, etc. What is most important is that you find out WHAT WORKS FOR YOU!

So, do some research, journal your food and how it affects you. Jot down not only what you eat and drink but also how your energy level was, how your mood was and how your workouts were for each day. Use your journal as a reference in the future to figure out how you felt best and what you had been eating leading up to that point.

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Mushrooms contain some of the most potent natural medicines on the planet. Of the 140,000 species of mushroom-forming fungi, science is familiar with only 10 percent, according to world-renown mycologist Paul Stamets, who has written six books on the topic.

About 100 species of mushrooms are being studied for their health-promoting benefits. Of those hundred, about a half dozen really stand out for their ability to deliver a tremendous boost to your immune system.

It’s important to eat only organically grown mushrooms because they absorb and concentrate whatever they grow in — good OR bad. This is what gives mushrooms their potency. Mushrooms are known to concentrate heavy metals, as well as air and water pollutants, so healthy growing conditions is a critical factor.

While it may sound strange, we’re actually more closely related to fungi than we are to any other kingdom, as we share the same pathogens, meaning bacteria and viruses.

As a defense against bacterial invasion, fungi have developed strong antibiotics, which also happen to be effective for us humans. Penicillin, streptomycin, and tetracycline all come from fungal extracts.

The Many Health Benefits of Mushrooms

The FASEB Journal recently published nine studies on mushrooms that were also presented at Experimental Biology 2013, which detailed a wide variety of health benefits,¹ including:

• Weight management: One study^{2, 3} found that substituting red meat with white button mushrooms can help enhance weight loss. Obese participants with a mean age of just over 48 years ate approximately one cup of mushrooms per day in place of meat. The control group ate a standard diet without mushrooms.

At the end of the 12-month trial, the intervention group had lost an average of 3.6 percent of their starting weight, or about seven pounds. They also showed improvements in body composition, such as reduced waist circumference, and ability to maintain their weight loss, compared to the control group.

• Improved nutrition: One dietary analysis⁴ found that mushroom consumption was associated with better diet quality and improved nutrition.
• Increasing vitamin D levels through your diet: Consuming dried white button mushroom extract was found to be as effective as taking supplemental vitamin D2 or D3 for increasing vitamin D levels (25-hydroxyvitamin D).⁵
• Improved immune system function: Long chain polysaccharides, particularly alpha and beta glucan molecules, are primarily responsible for the mushrooms’ beneficial effect on your immune system. In one study, adding one or two servings of dried shiitake mushrooms was found to have a beneficial, modulating effect on immune system function.⁶ Another study done on mice found that white button mushrooms enhanced the adaptive immunity response to salmonella.⁷

Parasitic Fungi Showing Promise for Immune Disorders and Cancer

Cordyceps, also called caterpillar fungus or Tochukasu, is a favorite of athletes because it increases ATP production, strength and endurance, and has anti-aging effects.⁸
This parasitic mushroom is unique because, in the wild, it grows out of an insect host instead of a plant host. It has long been used within both traditional Chinese and Tibetan medicine.

It has hypoglycemic and possible antidepressant effects, protects your liver and kidneys, increases blood flow, helps normalize your cholesterol levels, and has been used to treat Hepatitis B.

Cordyceps has antitumor properties as well. Scientists at The University of Nottingham have been studying cordycepin, one of the active medicinal compounds found in these fungi,⁹ and the one identified as a potential cancer drug. More recent studies suggest it also has potent anti-inflammatory characteristics that may be helpful for those suffering from:

• Asthma
• Rheumatoid arthritis
• Renal failure
• Stroke damage

A question that was begging for an answer was how cordycepin could produce so many different beneficial effects at the cellular level. Researcher Dr. Cornelia de Moor told Medical News Today:¹⁰

“We have shown that cordycepin reduces the expression of inflammatory genes in airway smooth muscle cells by acting on the final step in the synthesis of their messenger RNAs (mRNAs) which carry the chemical blueprint for the synthesis of proteins.
This process is called polyadenylation. Commonly used anti-inflammatory drugs either work much earlier in the activation of inflammatory genes, such as prednisone, or work on one of the final products of the inflammatory reaction (e.g. ibuprofen).

These findings indicate that cordycepin acts by a completely different mechanism than currently used anti-inflammatory drugs, making it a potential drug for patients in which these drugs don’t work well.
However, it is a surprise that cordycepin does not affect the synthesis of mRNAs from other genes, because nearly all mRNAs require polyadenylation.”

According to Dr. de Moor’s research, the mechanism responsible for cordycepin’s many varied effects may stem from its ability to alter the synthesis of many classes of rapidly induced genes that help counteract inflammatory genes, thereby slowing down otherwise rapid cellular responses to tissue damage. It may also help prevent over-activation of inflammatory responses.

“However, it also indicates that cordycepin could have adverse effects on normal wound healing and on the natural defenses against infectious diseases,” the featured article states.¹¹

“Dr. de Moor said: ‘We are hoping to further investigate which genes are more dependent on polyadenylation than others and why this is the case, as well as test the effect of cordycepin on animal models of disease. Clinical testing of cordycepin is not in our immediate plans, as we think we first have to understand this drug in more detail before we can risk treating patients with it.’”

Foragers, Beware of Toxic Mushrooms

An November 2012 article in The Atlantic¹² highlighted recent cases of lethal food poisonings related to eating wild mushrooms, and the need for caution when foraging food:

“Of the over 10,000 species of mushrooms, only about 50 to 100 are toxic. About 6,000 Americans each year end up eating them. Over half of those cases involve unsupervised small children. So if you’re considering treating that special person in your life to a wild mushroom-based dish, take the following into consideration: Over 90 percent of deaths, including these most recent ones, are caused by amatoxins.”

As mentioned in the article, the North American Mycological Association¹³ offers critical information on a number of toxic mushrooms and the symptoms they cause, including those for amanitin (amatoxins), which is one of the most serious:

• Stage 1: A latency period of 6 to 24 hours after ingestion, in which the toxins are actively destroying the victim’s kidneys and liver, but the victim experiences no discomfort.
• Stage 2: A period of about 24 hours characterized by violent vomiting, bloody diarrhea, and severe abdominal cramps.
• Stage 3: A period of 24 hours during which the victim appears to recover (if hospitalized, the patient is sometimes released)
• Stage 4: Relapse, during which kidney and liver failure often occurs, leading to death. Patients may also “bleed out” and die due to the destruction of clotting factors in the blood. There may be more than one relapse.

Warning: If you have any reason to suspect that someone has ingested an amanitin-containing mushroom, DON’T WAIT for symptoms to appear! There is no antidote for amanitin poisoning, and the best hope is to rush the person to the hospital where the toxins can be removed before being fully absorbed into the body.

It’s also important to eat ONLY organically grown mushrooms because they absorb and concentrate whatever they grow in — good OR bad. This is what gives mushrooms their potency, for better or worse. Mushrooms are known to concentrate heavy metals, as well as air and water pollutants. One way to know what you’re getting is to grow your own. You can find a variety of DIY garden kits available online,¹⁴ which will eliminate any questions about what kind of mushroom you’re picking.

Improving Your Nutrition with Mushrooms

Two years ago, I interviewed Steve Farrar, who worked and studied mushrooms professionally for the last 30 years. The first 20 years he spent growing them and working primarily with gourmet chefs, but in the past decade, he’s started applying his expertise of mushrooms to health purposes. According to Farrar, Americans consume about 900 million pounds of mushrooms a year, but 95 percent of that is just one species: the common button mushroom and its relatives, the Crimini and the Portabello mushrooms.

Granted, the button mushroom is an excellent low-calorie food, especially for diabetics. It contains a number of valuable nutrients, including protein, enzymes, B vitamins (especially niacin), and vitamin D2. However, there are many other types of mushrooms worthy of consideration if you want to improve your diet. I’ll review a few of my favorites below. Farrar’s focus has been on growing various gourmet mushroom species, particularly the wood decaying mushroom species, which differ greatly from your average button mushroom in terms of biology, nutrition and medicinal value.

Mushrooms are excellent sources of antioxidants in general as they contain polyphenols and selenium, which are common in the plant world. But they also contain antioxidants that are unique to mushrooms. One such antioxidant is ergothioneine, which scientists are now beginning to recognize as a ‘master antioxidant.’ Interestingly, it’s an amino acid that contains sulfur, and if you listened to my interview with Dr. Seneff on the highly underestimated importance of sulfur, you may recognize why this particular antioxidant may be of particular importance for human health, as many are severely deficient in sulfur.

A previous study in the journal Nature¹⁵ discusses the importance of ergothioneine, which is fairly exclusive to mushrooms, describing it as “an unusual sulfur-containing derivative of the amino acid, histidine,” which appears to have a very specific role in protecting your DNA from oxidative damage. With that in mind, it becomes easy to see how mushrooms may be an important part of an optimal diet. If you don’t like to eat them whole, you can also find them in supplement form, either as an extract or whole food supplement.

Examples of Mushrooms to Add to Your Diet

A few of my favorite health-enhancing mushroom species include:

• Shiitake (Lentinula edodes): Shiitake is a popular culinary mushroom used in dishes around the world. It contains a number of health-stimulating agents, including lentinan, the polysaccharide for which it was named. Lentinan has been isolated and used to treat stomach and other cancers due to its antitumor properties, but has also been found to protect your liver,¹⁶ relieve other stomach ailments (hyperacidity, gallstones, ulcers), anemia, ascites, and pleural effusion.

One of the more remarkable scientific studies demonstrating shiitake’s antitumor effect was a Japanese animal study,¹⁷ where mice suffering from sarcoma were given shiitake extract. Six of 10 mice had complete tumor regression, and with slightly higher concentrations, all ten mice showed complete tumor regression.

Shiitake mushrooms also demonstrate antiviral (including HIV, hepatitis, and the “common cold”), antibacterial, and antifungal effects; blood sugar stabilization; reduced platelet aggregation; and reduced atherosclerosis.¹⁸ Shiitake also contains eritadenine, which has strong cholesterol-lowering properties.¹⁹

• Reishi (Ganoderma lucidum): Reishi is known as Lingzhi in China, or “spirit plant.” It’s also been called “Mushroom of Immortality” — a nickname that kind of says it all. Reishi has been used medicinally in Asia for thousands of years. One of its more useful compounds is ganoderic acid (a triterpenoid), which is being used to treat lung cancer,²⁰ leukemia and other cancers. The list of Reishi’s health benefits²¹ includes the following
  • Antibacterial, antiviral (Herpes, Epstein-Barr), antifungal (including Candida) properties
  • Anti-inflammatory, useful for reducing symptoms of rheumatoid arthritis
  • Immune system up-regulation
  • Normalization of blood cholesterol levels and blood pressure
  • Reduction of prostate-related urinary symptoms in men
• Turkey Tail (Trametes versicolor): Turkey Tail is also known as Coriolis, or “cloud mushroom.” Two polysaccharide complexes in Turkey Tail are getting a great deal of scientific attention, PSK (or “Kreskin”) and PSP, making it the most extensively researched of all medicinal mushrooms with large scale clinical trials.

A seven-year, $2 million NIH-funded clinical study in 2011 found that Turkey Tail mycelium improves immune function when dosed daily to women with stage I–III breast cancer. Immune response was dose-dependent, with no adverse effects. PSP has been shown to significantly enhance immune status in 70 to 97 percent of cancer patients.²² Turkey tail is also being used to treat many different infections, including aspergillus niger, Candida albicans, E. coli, HIV, Herpes, and streptococcus pneumonia, and is hepatoprotective. It may also be useful for chronic fatigue.

• Himematsutake (Agaricus blazei): Himematsutake, also called Royal Sun Agaricus, is a relative of the common button mushroom. Himematsutake was not cultivated in the East until fairly recently but is now a very popular natural medicine, used by almost a half million Japanese.

Himematsutake mushroom is attracting many scientists worldwide due to its remarkable anticancer properties²³ related to six special polysaccharides. Like many other medicinal mushrooms, this fungus can also protect you from the damaging effects of radiation and chemotherapy. But its benefits don’t stop there — Himematsutake may also help decrease insulin resistance in diabetics, normalize your cholesterol, improve your hair and skin, and even treat polio.

Usage and Dosage Recommendations for Mushroom Supplements

When it comes to mushroom supplements, there are two primary types:

• Mushroom concentrates or extracts — Most of these are so-called hot water extracts, where either the mushroom mycelia — the fruit body — is boiled for extended periods of time to extract the long chain polysaccharides. The end product is a concentrated form of glyconutrients (complex sugars) thought to be responsible for many of the health benefits of the mushroom.
• Whole food/raw mushrooms — Consuming the mushrooms raw or using a whole food mushroom (powdered pill) product is generally a better alternative if you’re reasonably healthy and looking to maintain optimal health, as they help maintain ideal function of your various systems as opposed to imparting a direct effect. Most of the knowledge about mushrooms come from ancient Chinese medicine where mushrooms are regarded as tonics. Tonics are considered to have non-specific beneficial effects across several systems of your body that do not decline over time.

As mentioned earlier, if you choose to eat your mushrooms raw, make sure they are organically grown, as their flesh easily absorbs air and soil contaminants. Likewise, you’ll want to make sure any product you buy is certified organic for the same reason. In addition to valuable nutrients, whole mushrooms also provide healthful dietary fiber that acts as prebiotic platforms for the growth of probiotic organisms in your gut, which is very important for digestive health. This is yet another reason to opt for a whole food mushroom product.

Adding Mushrooms Is a Simple Way to Boost Your Health Through Your Diet

With all the evidence supporting mushrooms as little powerhouses of potent nutrition, I highly recommend adding some to your diet. They’re an excellent addition to any salad and go great with all kinds of meat and fish. “Let food be thy medicine” is good advice indeed, and with mushrooms that is especially true, as they contain some of the most powerful natural medicines on the planet.

Just make sure they’re organically grown in order to avoid harmful contaminants that mushrooms absorb and concentrate from soil, air and water. Also, avoid picking mushrooms in the wild unless you are absolutely sure you know what you’re picking. There are a number of toxic mushrooms, and it’s easy to get them confused unless you have a lot of experience and know what to look for. Growing your own is an excellent option and a far safer alternative to picking wild mushrooms.

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What You Need:
Yoga Mat or Exercise Mat of your choice, Water

The Workout:
1. Go to Back of Mat – Inhale Arms Up, Exhale Forward Bend, Hang in Forward Bend for 1 min, 3 Deep Breaths and slowly roll up or walk your hands up your body if you need back support

2. Forward Lunge/Knee Up – Step out into a foward lunge and as you return to center, bring your knee up and hold it up for 2 seconds to balance on the left leg. Reps = 10 Each Leg

3. Go to Back of Mat – Inhale Arms Up, Exhale Forward Bend, Hang in Forward Bend for 1 min, 3 Deep Breaths and slowly roll up or walk your hands up your body if you need back support

4. One Legged Squats – Balancing on the right leg, bend your left knee with your foot behind you, perform a one legged squat on the right leg. Keep chest up and open and weight in the back of your right heel. Reps = 10 Each Leg

5. Go to Back of Mat – Inhale Arms Up, Exhale Forward Bend, Hang in Forward Bend for 1 min, 3 Deep Breaths and slowly roll up or walk your hands up your body if you need back support

6. Reverse Lunge/Knee Up – Step back with the right leg into a reverse lunge, return to center and bring the knee up. Hold knee up for 2 seconds to balance on the left leg. Repeat other side. Reps = 10 Each Leg

7. Go to Back of Mat – Inhale Arms Up, Exhale Forward Bend, Hang in Forward Bend for 1 min, 3 Deep Breaths and slowly roll up or walk your hands up your body if you need back support

8. One Legged Squats with Hand Touch – Balancing on the right leg, bend your left knee with your foot behind you. Raise your left arm up and keeping the arm straight, touch the floor with your left hand as you lower into the squat. As you lift out of the squat, raise your left arm straignt above your head. Reps = 10 Each Leg

9. Go to Back of Mat – Inhale Arms Up, Exhale Forward Bend, Hang in Forward Bend for 1 min, 3 Deep Breaths and slowly roll up or walk your hands up your body if you need back support

10. Bridge with Heels – Lie with back on mat. Bring feet flat to mat with heels just in front of knees. From your heels, raise your hips up and hold bridge. Squeeze gluts, core tight with feet hip distance apart. Hold for 30 – 45 seconds. Reps = 3

11. Knees into chese with gentle rock side to side.

12. Roll Over to Hands and Knees, Curl Toes Under and push up to downward facing dog. Slowly walk hands to feet into forward band. Take 3 deep breaths. Slowly roll up or walk your hands up your legs to standing. Take 3 deep breaths. You’re done!

*Make sure to consult a fitness professional if you don’t know any of these moves or need help with proper form. Always consult a physician before beginning any new exercise regimen.

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1st Circuit – This circuit is to get you into the mindset of the circuit. Complete one full circuit to familiarize yourself with the movements.

2nd & 3rd Circuits – For Time! Time yourself and try to beat your first time.

1. Jump Rope (50 skips)

2. 20 Bicep Curls (weight or resistance band of your choice)

3. Side Squats – 15 Right Leg Lead, 15 Left Leg Lead

4. 20 Tricep Overhead Extensions (weight or resistance band of your choice)

5. Agility Ladder Jacks – 3x (if you don’t have an agility ladder – do forward moving jumping jacks x 30)

6. Walking Lunges – 15 Each Leg

7. Run – 2 Mins

8. Walk – 2 Mins

9. Run – 2 Mins

10. Walk – 2 Mins

If you have qu

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Schedule your fitness vacation now as bathing suit season is right around the corner! Bella Boot Camp or a Private Fitness Retreat is the perfect way to shape up, tone and get re-motivated into fitness!

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1) Turmeric. One of the most medicinal spices known to man,  turmeric, which is also commonly referred to as curcumin, its active ingredient,  is a powerful anti-inflammatory herb that has been shown to help aid in the  proper digestion of food. Because of its strong astringent qualities, turmeric  can help seal the lining of the bowel and digestive tract, effectively blocking  the condition commonly referred to as leaky gut syndrome.

Turmeric is  also known to suppress the excess production of stomach acid, which can cause  chronic stomach upset and even physical damage to the intestinal wall. And  regular consumption of turmeric has been shown to help prevent gastroesophageal  reflux, also known as heartburn, as well as prevent the formation of both  gastric and duodenal ulcers.
(http://www.life-enhancement.com)

2) Coriander.  Not to be confused with the spice cilantro, which comes from the plant’s leaves,  coriander, which is derived from cilantro seeds, contains a unique blend of  volatile oils that is said to play an important role in the herb’s ability to  promote digestive healing.  Linalool and geranyl acetate both occur naturally in coriander, and have been  implicated in treating a host of gastrointestinal disorders.

A study  published in the journal Digestive Diseases and Sciences, for instance,  found that patients with irritable bowel syndrome (IBS) benefited greatly from  taking coriander for eight weeks as opposed to placebo. As it turns out,  coriander works the same way as antispasmodic drugs to relax digestive muscles  and alleviate IBS and other similar “overactive gut” disorders, but without  causing harmful side effects. (http://experiencelife.com/article/5-healing-spices/)

3)  Cumin. If bloating, indigestion, flatulence, diarrhea, or nausea  characterize the state of your intestinal tract around mealtime, you might want  to start taking cumin. This traditional North African spice aids in the  digestion of food by stimulating the release of digestive enzymes during and  after meals, and can also help generally soothe the digestive  process.

Cumin contains two unique compounds known as cuminaldehyde and  thymol that are essential for healthy digestion. The former helps activate the  salivary glands, which break down food and prepare its nutrients for proper  assimilation, while the latter prevents foods from fermenting in the digestive  tract. Cumin also stimulates the digestive process by triggering the release of  bile and other digestive enzymes responsible for breaking down food. (http://www.standardmedia.co.ke)

4) Fennel.  Known for its licorice-type flavor, fennel is sometimes referred to as the digestive herb, and is particularly beneficial for women suffering  from menstrual cramps. Rich in a volatile oil known as anethole, fennel happens  to be loaded with a plethora of anti-inflammatory phytochemicals and other  powerful nutrients that can help ease abdominal pain and promote healthy  digestion, including in babies suffering from colic.

It is not uncommon  in Indian culture to eat fennel seeds following meals, as chewing them is known  to help promote the secretion of digestive and gastric juices, as well as ease  stomach and intestinal inflammation. Fennel can also help increase the  absorption of nutrients in the digestive tract, as well as prevent gas and  bloating, thanks to its high content of aspartic acid. (http://completewellbeing.com/article/the-digestive-herb/)

5)  Ginger. Ginger has long been used throughout the Orient as a remedy for  indigestion, and it continues to be recognized today for its powerful ability to  quell nausea and aid in the digestive process. Ginger is so beneficial for your gut, in fact, that studies  have found it to be an effective remedy for both treating and preventing  colorectal cancer, as well as several other types of the disease.

For  everyday use, ginger has been found to ease an upset stomach, prevent diarrhea,  eliminate feelings of nausea, and treat menstrual cramps. Many people, in fact,  choose to take ginger rather than drugs when sailing or engaging in other  activities that might cause sea or motion sickness. (http://www.umm.edu/altmed/articles/ginger-000246.htm)

6)  Cayenne. Often mistakenly believed to cause digestive upset because  of its intense spicy flavor, cayenne is actually a digestive soother. Not only  does cayenne help stimulate the digestive process by promoting healthy muscle  movement in the digestive tract, but it also helps regulate the proper  production of digestive acids, aiding in the appropriate breakdown and  assimilation of nutrients.

Cayenne can also help repair a damaged gut,  including stomach ulcers that involve damaged intestinal lining. Many people  swear by cayenne’s unique ability to literally heal  damaged stomach tissue, and studies have shown that capsaicin, the primary  compound found in the pepper that makes its “hot,” helps stimulate alkali, mucus  secretions, and gastric mucosal blood flow, which aid in the healing of stomach  ulcers. (http://www.ncbi.nlm.nih.gov/pubmed/16621751)

Sources  for this article include:

http://institutefornaturalhealing.com

http://www.liverightlivewell.com

Learn more:  http://www.naturalnews.com/039436_gut_health_healing_spices.html#ixzz2NFAfTKj4

http://www.naturalnews.com/039436_gut_health_healing_spices.html

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