In recent years, research has suggested trimethylamine-N-oxide (TMAO) might be a therapeutic target for insulin resistance and gastrointestinal (GI) cancers. As noted in one 2017 scientific review:1
In a brand-new paper2 led by James DiNicolantonio, Pharm.D., who is also the coauthor of my latest book, "Superfuel: Ketogenic Keys to Unlock the Secrets of Good Fats, Bad Fats, and Great Health," we show how the likely true cause of elevated TMAO levels — which is associated with an increased risk of cardiovascular disease (CVD) — is hepatic insulin resistance. Moreover, the paper shows that krill oil, astaxanthin, fish oil and berberine may be among some of the best supplemental strategies for those with high TMAO levels after diet optimization, as it is simply a reflection of insulin resistance in the liver. DiNicolantonio has a new book called “The Longevity Solution,” with Dr. Jason Fung, which takes a deep dive into the benefits of omega-3s, including fish and krill oil. >>>>> Click Here <<<<< What Causes Elevated TMAO Levels?As noted earlier, TMAO is created when gastrointestinal bacteria metabolize dietary choline and carnitine found in eggs, liver, meat and fish, just to name a few. The bacteria turn choline and carnitine into trimethylamine, which is subsequently absorbed and oxidized to TMAO with the aid of flavin monooxygenases in your liver, primarily FMO3. Flavin monooxygenases are a family of enzymes that oxidize xenosubstrates, thereby allowing the compounds to be excreted. Because choline and carnitine raises TMAO, which is thought to be a risk factor for CVD and Type 2 diabetes, some recommend limiting dietary and supplementary intake of these nutrients. However, DiNicolantonio and his coauthors point out there’s a significant flaw in this theory, stating:3
Elevated TMAO — A Risk Factor for CVD and Metabolic Disease?As noted in the featured paper, the evidence linking elevated TMAO with CVD risk is mixed. Several studies4,5,6,7 have concluded that elevated blood levels of TMAO is predictive of major adverse cardiovascular events in people preexisting heart disease, while others have failed to find support for this connection.8,9 Still, a meta-analysis10 of 11 studies published in 2018 found higher TMAO levels were associated with a 23 percent increased risk for cardiovascular events and a 55 percent increase in all-cause mortality. Animal studies cited in DiNicolantonio’s paper also suggest that very high oral doses of TMAO or its precursors, phosphatidylcholine and carnitine, can have a pro-atherogenic effect. Case-controlled epidemiological studies have also linked high TMAO to a significantly increased risk for Type 2 diabetes and metabolic syndrome. “Indeed, the correlations between TMAO and diabetes risk appear to be stronger than those for cardiovascular risk,” DiNicolantonio writes. That said, there’s little evidence to suggest that dietary intake of TMAO or its precursors actually promotes CVD, provided your renal function is normal. On the contrary, choline is crucial not only for your brain, nervous system and cardiovascular function but also for healthy liver function and detoxification. In fact, it appears to be essential for the prevention of fatty liver disease and is found in high amounts in foods such as fish, which are known for their beneficial influence on CVD — in part due to the benefits of long-chain omega-3 fats. DiNicolantonio writes:11
Poor Liver Function Significantly Raises TMAOAccording to DiNicolantonio, a key factor appears to be insulin resistance in the liver, which has been shown to significantly elevate TMAO. He writes:15
DiNicolantonio goes on to propose that elevated FMO3 activity in the liver can be a reflection of insulin resistance in the organ, which in turn influences cardiovascular health risk. This, he believes, “can rationalize the epidemiology of TMAO.” He explains:16
How to Reverse Insulin Resistance in Your LiverIf elevated TMAO is indeed a reflection of hepatic insulin resistance that raises your CVD risk, what can you do to correct it and lower your risk? For starters, you’d want to normalize your weight. Two strategies that are most helpful in this regard are a cyclical ketogenic diet and intermittent fasting. For best results, they should be done together. You can learn more about these strategies in the hyperlinked articles provided. Certain supplements can also be very beneficial in the treatment of hepatic insulin resistance, including:17 • Berberine, which functions much like metformin, a commonly used medication for the treatment of diabetes. Both work, at least in part, by activating adenosine monophosphate-activated protein kinase (AMPK). Known as the “metabolic master switch,” AMPK is an enzyme that controls how energy is produced in your body and how it’s used by the cells. By activating this enzyme, berberine and metformin helps regulate the biological activities that normalize lipid, glucose and energy imbalances. Berberine, used in Chinese medicine to treat diabetes, has also been shown to counteract hepatic insulin resistance in diabetic rodents.18,19 • Astaxanthin, a powerful carotenoid antioxidant, is a PPARalpha agonist with activity similar to that of the cholesterol-lowering drug fenofibrate. PPARalpha agonists indirectly stimulate AMPK in your liver and have been shown to alleviate hepatic insulin resistance in animals fed diets high in fat or fructose, and lower the risk of cardiovascular events in patients with metabolic syndrome. • Krill oil is another alternative, as it contains the esterified form of astaxanthin, which increases its bioavailability, along with long-chain omega-3 fats essential for good health, including heart health. As noted in DiNicolantonio’s paper:
Summary Overview of FindingsIn summary, while there’s some evidence to suggest elevated TMAO levels may be a risk factor for Type 2 diabetes, atherosclerosis and an increased risk for cardiovascular events, nutritional epidemiology studies have not been able to demonstrate a detrimental impact of dietary choline and carnitine, from which TMAO is synthesized. Nor do studies support the notion that dietary sources of TMAO, such as fish, have a detrimental impact on cardiovascular health. Quite the contrary. DiNicolantonio’s paper proposes that the only time elevated TMAO may in fact be a risk factor for CVD is when it’s accompanied by poor liver function, and elevated TMAO may itself be a sign of poor liver function. The good news is you can improve liver function and lower your TMAO level with the help of nutritional supplements; berberine, astaxanthin and krill oil being three of the primary ones. DiNicolantonio writes:
from http://articles.mercola.com/sites/articles/archive/2019/03/25/what-causes-elevated-tmao-levels.aspx
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Your natural immune function is a key component of your health and disease prevention. An integral part of this system is your natural killer (NK) cells, a type of white blood cell important to your innate immune system.1 Your immune system has two branches — cell mediated immunity (innate) and humoral immunity (adaptive). As you contract a viral illness, the pathogen infects your cells. Immediately, your cell mediated immune response activates NK cells2 along with chemicals to attract the cells to the site of infection. The white blood cells attack the viral cells and destroy them, thus clearing the virus from your body. During the recovery phase, your humoral immune system begins generating antibodies to prevent the same type of infection from occurring again. Colostrum, the fluid produced by new mothers in the first day or two after birth, plays an integral part in supporting your NK cells,3 as well as affecting inflammation, metabolism and protecting against the development of cancerous growths. Athletes report improved performance after using bovine colostrum supplements,4 and one of its components demonstrates the ability to stimulate the growth of beneficial bacteria in your gut.5 NK Cells Important in the Prevention of Viral Diseases and TumorsBefore moving further into a discussion of the benefits of colostrum, it’s important to identify the function of NK cells in the immune system and in the prevention of viral diseases and tumors, as this is the foundation of many of the benefits of colostrum. A paper published in Nature describes the functions of NK cells as they are involved in viral disease and tumor treatment:6
The process of targeting and killing aberrant viral and tumor cells is mediated by molecules stored in a secretory lysosome, or specialized organelle, found in the NK cells. However, NK cells are not antigen-specific, a process used by your humoral immune response. Instead the NK cells help reduce viral replication as the adaptive arm of your immune system creates antibodies. A deficiency in NK cells may leave you susceptible to viral infections and, potentially, tumor formation.7,8 Although not antigen-specific, NK cells differentiate between normal healthy cells and aberrant cells, leading scientists to seek ways to enhance NK cell function as a way of improving the effectiveness of cancer treatments.9,10 A recent Stanford study11 discovered a biomarker predicting the susceptibility to flu. Using 52 individuals who volunteered to be infected with influenza, researchers evaluated the types of immune cells present prior to the introduction of the virus and found NK cells were consistently low in individuals exhibiting symptoms of flu and those with higher levels had a better immune response.12 Health Benefits of ColostrumMany of the benefits of using a colostrum supplement are based on the cellular responses in your body originating from supporting your immune system. Multiple studies have evaluated the use of colostrum in raw milk, including the effects on body composition, metabolism, recovery from surgery and protection against viral diseases, including rotavirus responsible for diarrheal illnesses.13 Colostrum is a critical nutrient source for the development of infants. Feeding formula, which does not contain colostrum, is believed to increase an infant's risk of Type 1 diabetes, childhood cancers, colitis, allergies and chronic infections.14 The bioactive molecules in colostrum helps modulate an infant's immune system and avoid over growth of pathogenic microorganisms. In adults, colostrum has been shown to affect:15,16
Veterinarians Use Colostrum to Treat Dogs and HorsesVeterinarians have been using bovine colostrum to treat dogs and horses therapeutically as it provides over 70 different growth factors for tissue repair. Dog owners have used colostrum to help reduce canine allergies, improve leaky gut and externally in the treatment of wounds.36 According to Biostar Whole Food supplements, it's used:37
Hyperimmune Bovine Colostrum in Clinical TrialsColostrum contains proteins, carbohydrates, fats, vitamins and minerals used by the baby to help fight disease and nourish the body. Antibody levels in colostrum may be up to 100 times higher than levels in regular milk.38 Researchers have now created a special type of colostrum called hyperimmune bovine colostrum, produced after the cow receives a vaccination against a specific organism. The cow develops antibodies against the organism, which is then passed along in the colostrum. Today, hyperimmune bovine colostrum is being used in clinical trials to test the treatment for diarrhea related to AIDS,39 graft-versus-host disease40 and Clostridium difficile.41 The U.S. Food and Drug Administration (FDA) has granted orphan drug status42 to hyperimmune bovine colostrum. This gives drug manufacturers who invest special market advantages, such as permission to sell the drug without competition for seven years. Steer Clear of Colostrum When You’re FastingIt's important to remember, while there are benefits to using colostrum, the product is rich in growth factors. Athletes use it to boost performance and it may be used to help treat wounds. This means, while you're fasting and trying to induce autophagy, it's important to steer clear of colostrum. Autophagy is a process your body uses to help to clear damaged cells,43 including old cells no longer serving a functional purpose. The word is derived from Greek words “auto,” meaning self, and “phagy,” meaning eating. In recent studies researchers have observed how this process promotes longevity and benefits the nervous system, heart and metabolism.44 You may help induce autophagy through the practice of fasting, which helps clear old cells from your body and improve your overall health. The use of colostrum during this process is contraindicated, as the growth factors increase growth at the same time your body is attempting to clear old cells. More Ways to Naturally Boost Your NK CellsResearchers continue to place their hope in finding an effective flu vaccine, but you don't need drug intervention to boost your NK cells and therefore your protection against virtually all viruses and malignancies. NK cells tend to lose utility with increasing age, leaving you more susceptible to disease. The medical term for this degeneration is "immune senescence." The good news is you may counteract this decline using a number of different strategies and lifestyle choices, one of which is using a colostrum supplement. However, there are 10 more strategies you’ll find in my previous article, “How to Improve Your Immune Function by Boosting Natural Killer Cells.” from http://articles.mercola.com/sites/articles/archive/2019/03/25/colostrum-benefits.aspx South America is a melting pot of cultural and culinary traditions, as the different countries in the region have their own takes on ingredients like vegetables and meats. In particular, fish and seafood dishes are popular because of the countries’ proximity to the Amazon River and the Caribbean Sea.[1]
If you want to try a South American-inspired dish, look no further than this Mouthwatering Pan-Fried Fish With Fiery Pico de Gallo Salsa recipe. The tender and juicy fish and the fresh yet spicy salsa offer a flavorful balance of the land and the sea.
Note: While this recipe provides flavor and health benefits, be cautious of the very high possibility that the fish is tainted with mercury and other heavy metals and pollutants. Ideally, eat fish in moderation and thoroughly check for labels that verify the fish’s freshness and quality (more on this later).
Ingredients:
Pico de Gallo Salsa
2 large organic plum tomatoes, deseeded and finely diced 1/3 cup chopped coriander 1/4 cup organic red onion, finely chopped 1 small organic jalapeno, seeded and finely chopped (keep the seeds if you like it hotter) 1 Tbsp. organic lemon or lime juice (plus extra to serve) 3 Tbsp. extra virgin olive oil
Fish Fillets
4 wild fish fillets of your choice (Alaskan salmon, barramundi, cod, coral trout etc.), skin on 2 Tbsp. Dr. Mercola’s coconut oil
Procedure:
For the salsa:
For the fish:
This recipe makes 4 servings. Preparation time: 15 minutes Cooking time: 8 minutes
Make the Most Out of This Fish and Salsa Recipe
This Mouthwatering Pan-Fried Fish With Pico de Gallo Salsa Recipe might require a little effort and caution, especially if you’re a beginner in relatively short cooking time the kitchen, but it’s not a highly technical or complicated dish, and only requires a relatively short cooking time.
Even better, you can make a batch of the no-cook salsa ahead of time and use it for other dishes, too. Feel free to add more flavor to the fish by using other herbs and spices. The number of ways you can prepare this recipe and make it your own knows no bounds.
Why Choosing the Right Fish Is a Big Factor
The fish fillet you choose for this dish is the star of the show, which is why selecting the best portions is a must. However, as mentioned earlier, a huge caveat of fish is the high likelihood of it being contaminated with mercury and other pollutants.
The boom in the fish farming industry has resulted in high profits, but at the cost of producing low-quality fish. Farmed fish are given unnatural feed loaded with dioxins, polychlorinated biphenyls (PCBs) and other drugs and chemicals. Even worse, these fish are at high risk for genetic mutations and deficiencies like ear bone deformities and brittle flesh.
The good news is, you can still enjoy your favorite fish dishes by choosing wisely and carefully inspecting the portions you’ll be purchasing. A trusted local fish monger is your best source for high-quality fish, but if you have no choice but to buy from grocery stores or big box retailers, check for these third party labels that’ll assure you of top-quality fish:
This Simple Salsa Is Flavorful and Nutritious
Salsa, which literally means “sauce,” is popular as a topping for quesadillas and enchiladas, as a dip for tortillas and tacos and as a condiment poured over eggs, fajitas, grilled beef and roast chicken. While tomatoes, onions and chilies are its three main ingredients, sometimes papaya, mango and plantains are also added,[2] alongside spices for additional flavor and heat.
You can reap the health benefits that salsa has to offer by using fresh and organically grown produce instead of canned vegetables (as much as possible, avoid canned salsa). You can have peace of mind knowing that these ingredients are healthy and fresh, without artificial flavorings or spices.
Think About Tomatoes for Improved Health
Juicy and organic tomatoes, which form the salsa’s base, and are a good storehouse of:
Research showed that a carotenoid antioxidant called lycopene in tomatoes can help lower a person’s stroke risk, compared to other antioxidants. Lycopene may also facilitate cell protection and shield skin from ultraviolet damage. Additional findings also highlighted lycopene’s ability to maintain bone density and decrease risk for diseases like osteoporosis, prostate or colorectal cancer and diabetes.[3]
Other positive effects linked to tomatoes include regulating blood pressure levels, supporting better heart health, minimizing constipation, improving eye and skin health and helping prevent defects in infants.[4]
Hot Jalapeno Peppers Can Help Boost Your Well-Being
Capsaicin, an active ingredient responsible for the peppers' pungent odor and burning sensation in your mouth, may help reduce the risk of breast cancer cell growth by activating olfactory receptors on the tumor cells called Transient Receptor Potential Channels (TRPV1).[5]
The researchers stimulated these cells by adding capsaicin to cell cultures for several hours to days. Afterwards, the cells not only began to slowly divide but also started dying in large numbers.[6] Aside from this, adding chili peppers to meals can:[7],[8]
About Pete Evans
Pete Evans is an internationally renowned chef who has not only cooked for the general public, but he’s also cooked a royal banquet for the Prince and Princess of Denmark, a private dinner for Martha Stewart, and even represented his hometown at the gala GʼDay USA dinner for 600 in NYC.
Pete’s career has moved from the kitchen into the lounge room with many TV appearances including Lifestyle Channel’s Home show, Postcards from Home, FISH, My Kitchen Rules, and Moveable Feast.
Pete’s latest endeavor, The Paleo Way, is a vibrant health, weight management, and fitness program, tailored to a Paleo lifestyle. Its 10-week activation program teaches you the synergy between eating good food, moving your body every day, and looking at the positive sides and secrets to a healthier and happier life. from http://articles.mercola.com/sites/articles/archive/2019/03/24/fried-fish-pico-de-gallo-salsa.aspx
Antioxidants are, without a doubt, an essential part of optimal health. Even conventional Western physicians now acknowledge the significance of getting sufficient antioxidants from your diet or taking high-quality antioxidant supplements. But do you know how antioxidants function in your body and what types you need? I have compiled some basic facts about antioxidants to broaden your understanding of these nutrients, so you can better appreciate their importance in helping keep you youthful and healthy. What Are Antioxidants?Antioxidants are a class of stable molecules that are capable of inhibiting the harmful effects of free radicals, which are unstable and highly reactive molecular species that target lipids, nucleic acid, proteins and other important molecules. Your body naturally circulates a variety of nutrients for their antioxidant properties and manufactures antioxidant enzymes in order to control oxidative stress.1 Some antioxidants are produced by your body, but some are not. As you age, your body's natural antioxidant production can decline.2 Since antioxidants play a significant role in delaying the aging process by fighting free radicals, losing your body's antioxidant defense could speed up aging.3 The Health Benefits of Antioxidants: How Do They Stop Free Radical Damage?To fully understand how antioxidants truly benefit your well-being, you should first be familiar with free radical formation. Biogerontologist Denham Harman was the first to discover the concept of free radicals in 1954, while researching an explanation for aging.4,5 Free radicals are a type of a highly reactive metabolite that is naturally produced by your body as a result of normal metabolism and energy production. They are your natural biological responses to environmental toxins like cigarette smoke, sunlight, chemicals and cosmic and man-made radiation. They even are a key feature of pharmaceutical drugs. Your body also produces free radicals when you exercise and when you have inflammation anywhere in your body.6 Free radical molecules are missing one or more electrons, which are responsible for biological oxidation. The incomplete molecules aggressively attack other molecules in order to replace their missing parts. These reactions are called "oxidation."7 Oxidation is essentially biological rusting, as it's an effect caused by too much oxygen in your tissues.8 Free radicals steal electrons from the proteins in your body, which badly damages your DNA and other cell structures. They can create a "snowballing effect," which means that, as molecules steal from one another, each one becomes a new free radical, leaving a trail of biological carnage.9 Free radicals tend to collect in cell membranes (lipid peroxidation), which makes the cell lipids prone to oxidative damage. When this happens, the cell membrane becomes brittle and leaky, causing the cell to fall apart and die.10 Free radicals can severely affect your DNA by disrupting the duplication of DNA, interfering with DNA maintenance, and breaking open or altering its structure by reacting with the DNA bases.11,12 Free radicals are linked to over 60 different diseases, including:13,14
If your body does not get adequate protection, free radicals can become rampant, causing your cells to perform poorly. This can lead to tissue degradation and put you at risk of diseases. This is where antioxidants come in. Antioxidants are electron donors, so they can break the free radical chain reaction by sacrificing their own electrons to feed free radicals, but without turning into free radicals themselves.15 Antioxidants are nature's way of providing your cells with adequate defense against reactive oxygen species (ROS). As long as you have these important micronutrients, your body will be able to resist aging caused by your everyday exposure to pollutants. If you don't have an adequate supply of antioxidants to help squelch free radicals, then you can be at risk of oxidative stress, which leads to accelerated tissue and organ damage.16
Antioxidants also help slow down the aging process, which can have immense effects on your skin health.17 Other important benefits of antioxidants include:
In the book "The Antioxidants," author Richard A. Passwater, Ph.D., says that humans have one of the longest natural life spans in the animal kingdom, most likely because of the wealth of antioxidants in our omnivorous diet. Human bodies also produce antioxidant enzymes that cannot be found in other creatures. According to him, "our natural antioxidant processes compensate for one another, covering up momentary deficiencies by their overlap."23 Many people think that taking just a few antioxidants — just one or two mega doses, for example — is sufficient to maintain optimal health. But I strongly disagree. Instead, you must get a wide variety of antioxidants to optimize your well-being. Different Types of AntioxidantsThe science of antioxidants can be quite complex, and this often causes people to be confused about what types they should be taking. In fact, I've been asked several times whether it's necessary to take astaxanthin if you're already taking a resveratrol supplement. The answer is yes — astaxanthin is actually a lipid-soluble antioxidant,24 while resveratrol is a water-soluble antioxidant.25 Each type of antioxidant has its own special function. When classified according to their solubility, antioxidants can be categorized as either soluble in lipids or fat (hydrophobic) or soluble in water (hydrophilic). Both of these forms are required by your body in order to protect your cells, since the interior of your cells and the fluid between them are composed of water, while the cell membranes themselves are mostly made of fat.26 Since free radicals can strike either the watery cell contents or the fatty cellular membrane, you need both types of antioxidants to ensure full protection from oxidative damage. Lipid-soluble antioxidants are the ones that protect your cell membranes from lipid peroxidation. They are mostly located in your cell membranes.27 Some examples of lipid-soluble antioxidants are vitamins A and E, carotenoids and coenzyme Q10 (CoQ10).28 Water-soluble antioxidants are found in aqueous body fluids, like your blood and the fluids within and around your cells (cytosol or cytoplasmic matrix).29 Some examples of water-soluble antioxidants are vitamin C, polyphenols and glutathione.30 However, solubility is not the only way to categorize antioxidants. They can also be categorized as enzymatic and nonenzymatic:31,32 • Enzymatic antioxidants help break down and remove free radicals. They also help flush out dangerous oxidative products by converting them into hydrogen peroxide, then into water. This is done through a multistep process that requires a number of trace metal cofactors such as zinc, copper, manganese and iron. Enzymatic antioxidants cannot be found in supplements, but instead are produced in your body. The main enzymatic antioxidants in your body are:33 ◦ Superoxide dismutase (SOD) -- This can break down superoxide into hydrogen peroxide and oxygen, with the help of copper, zinc, manganese and iron. It is found in almost all aerobic cells and extracellular fluids. ◦ Catalase (CAT) -- This works by converting hydrogen peroxide into water and oxygen, using iron and manganese cofactors. It finishes the detoxification process started by SOD. ◦ Glutathione peroxidase and glutathione reductase -- These are selenium-containing enzymes that help break down hydrogen peroxide and organic peroxides into alcohols. They are most abundant in your liver. • Nonenzymatic antioxidants help convert free radicals into nonradical, nontoxic forms, thereby interrupting free radical chain reactions. Some examples are carotenoids, vitamin C, vitamin E, plant polyphenols and glutathione.34 Antioxidants can also be classified in terms of their molecular size:35
Isn't it wonderful how nature has equipped you with the perfect combination of different defenses to cover almost every possible biological contingency? Antioxidants You Should Not Miss Out OnAs mentioned, it is crucial that you do not stick to getting just one or two types of antioxidants. You need a wide array of antioxidants to provide you with optimal benefits. Some antioxidants can be produced by your body. These are: • Glutathione -- Known as the most powerful antioxidant, glutathione is a tripeptide found in every single cell in your body.36 When others are talking about it they sometimes refer to it as the "master" antioxidant because it's intracellular and has the unique ability of maximizing the performance of all the other antioxidants, including vitamins C and E, CoQ10 and alpha-lipoic acid, as well as the fresh vegetables and fruits that you eat every day.37 Glutathione's primary function is to protect your cells and mitochondria from oxidative and peroxidative damage. It is also essential for detoxification, energy utilization and inhibition of age-related diseases. Glutathione helps eliminate toxins from your cells and protect them against the damaging effects of radiation, chemicals and environmental pollutants.38,39 Your body's ability to produce glutathione decreases with aging.40 However, there are foods you can include in your diet that may help promote glutathione production, such as high-quality whey protein,41 curcumin,42 raw dairy, eggs and grass fed meat.43,44 • Alpha-Lipoic Acid (ALA) -- Aside from its free radical scavenging abilities, this powerful antioxidant may also help: ◦ Modify gene expression to reduce inflammation ◦ Chelate heavy metals ◦ Enhance insulin sensitivity Like melatonin,45,46 ALA is an antioxidant that can be easily transported into your brain so it can benefit people with brain diseases like Alzheimer's.47 ALA may also help regenerate other antioxidants like vitamins C and E, as well as glutathione. This means that if your body has used up these antioxidants, ALA may help regenerate them. • CoQ10 (Ubiquinone) -- Used by every cell in your body, CoQ10 is converted by your body to its reduced form, ubiquinol, to maximize its benefits.48,49 CoQ10 has been the subject of thousands of studies. Aside from naturally protecting you from free radicals, it also helps:50 ◦ Produce more energy for your cells ◦ Support your heart health, immune system and nervous system ◦ Reduce the signs of normal aging ◦ Maintain blood pressure levels within the normal range As you get older, your body becomes more and more challenged to convert the oxidized CoQ10 to ubiquinol. When this happens, you may need to take a ubiquinol supplement.51 There are antioxidants that cannot be manufactured inside your body and must be obtained from antioxidant-rich foods or potent antioxidant supplements. These are: • Resveratrol -- Found in certain fruits like grapes, vegetables, cocoa and red wine,52 this antioxidant can cross the blood-brain barrier, providing protection for your brain and nervous system.53 Resveratrol has been found to be so effective at warding off age-related diseases that it was dubbed the "fountain of youth."54 Aside from providing free radical protection, this antioxidant may help:55 ◦ Inhibit the spread of cancer, especially prostate cancer ◦ Lower your blood pressure ◦ Keep your heart healthy and improve elasticity of your blood vessels ◦ Normalize your anti-inflammatory response ◦ Reduce your risk for Alzheimer's disease • Carotenoids are a class of naturally occurring pigments that have powerful antioxidant properties. They are the compounds that give foods their vibrant colors.56 There are over 700 naturally occurring carotenoids,57 which can be classified into two groups:58 ◦ Carotenes -- These do not contain oxygen atoms. Some examples are lycopene (found in red tomatoes) and beta-carotene (found in carrots), which is converted by your body into vitamin A. ◦ Xanthophylls -- These contain oxygen atoms. Examples include lutein, canthaxanthin, zeaxanthin and astaxanthin. Zeaxanthin is the most common carotenoid that naturally exists in nature and is found in peppers, kiwi fruit, maize, grapes, squash and oranges.59 • Astaxanthin -- Although it's technically a carotenoid, I believe this antioxidant deserves its own special mention due to its superb nutritional advantage. Astaxanthin is a marine carotenoid produced by the microalgae Haematococcus pluvialis when its water supply dries up, to give itself protection from ultraviolet radiation.60 I believe that astaxanthin is the most powerful carotenoid in terms of free radical scavenging. It is 65 times more powerful than vitamin C, 54 times more powerful than beta-carotene and 14 times more powerful than vitamin E.61 Aside from its ability to cross the blood-brain barrier like resveratrol, astaxanthin can also cross the blood-retinal barrier — something that beta-carotene and lycopene cannot do.62 Astaxanthin is more effective than other carotenoids at "singlet oxygen quenching," a particular type of oxidation caused by sunlight and various organic materials.63,64 It's also 550 times more powerful than vitamin E and 11 times more powerful than beta-carotene at neutralizing this singlet oxygen.65 It may also help: ◦ Support your immune function66 ◦ Improve your cardiovascular health by reducing c-reactive proteins (CRP) and triglycerides and increasing beneficial high-density lipoprotein (HDL) cholesterols67 ◦ Protect your eyes from cataracts, macular degeneration and blindness68 ◦ Reduce your risk of dementia, Alzheimer's and certain types of cancers69 ◦ Promote recovery from spinal cord injury70 ◦ Reduce inflammation71 ◦ Improve your endurance, workout performance and recovery72 ◦ Relieve indigestion and acid reflux73 ◦ Stabilize your blood sugar levels74 ◦ Increase sperm strength and count, which in turn improves fertility75 ◦ Protect against sunburn and the damaging effects of ultraviolet radiation76 ◦ Reduce the oxidative damage to your DNA77 ◦ Relieve the symptoms of different diseases, including pancreatitis,78 multiple sclerosis79 and neurodegenerative diseases,80 among others To learn more about this antioxidant's benefits, I recommend reading "Research on Astaxanthin Demonstrates Significant Whole Body Benefits." • Vitamin C -- This vitamin is a monosaccharide antioxidant that can be obtained from both animals and plants. It's an essential micronutrient for humans.81 Vitamin C plays a role in collagen synthesis, which is an important structural component of your bones, blood vessels, tendons and ligaments.82 It also helps: ◦ Fight oxidation by acting as a major electron donor83 ◦ Maintain optimal electron flow in your cells84 ◦ Protect proteins, lipids and other vital molecular elements in your body85 The best sources of vitamin C are raw, organic vegetables and fruits, but you can also take it as a supplement or have it administered intravenously (IV).86 When taking a vitamin C supplement, opt for one made with liposomal technology, which makes the nutrient more absorbable to your cells. • Vitamin E -- Natural vitamin E is a family of eight different compounds: four tocopherols and four tocotrienols. You can obtain all these vitamin E compounds from a balanced diet composed of wholesome foods.87 However, if you take a synthetic vitamin E supplement, you will get only one of the eight compounds.88 6 Antioxidant Food Sources You Should Add to Your DietI believe that when it comes to obtaining nutrients, your diet — not supplements — should be your primary source. If you consume a balanced, unprocessed diet that's full of high-quality, raw organic foods, especially fruits and vegetables, your body will acquire the essential nutrients and antioxidants it requires to achieve or maintain optimal health. Here are some of my top recommendations for antioxidant-rich foods: • Fresh, organic vegetables -- Most of the vegetables you eat, especially the green leafy ones, are loaded with potent phytochemicals, which are plant compounds that act as antioxidants. Phytochemicals can reduce inflammation and eliminate carcinogens.89 However, to maximize the antioxidants in vegetables, you must consume them raw, in a state closest to when they were harvested. I highly recommend juicing as one way to absorb all the nutrients in the vegetables — it is one of the healthiest antioxidant drinks you can add to your diet.90 You may also eat the pulp instead of throwing it away. For valuable tips in vegetable juicing, read my article, "Benefits of Juicing: Your Keys to Radiant Health." • Sprouts and microgreens -- They're powerful sources of antioxidants, minerals, vitamins and enzymes,91 and they allow you to get the most benefit from a plant in the most biologically concentrated and bioavailable form. My top favorites are pea shoots, sunflower sprouts and broccoli sprouts. • Fruits -- Fresh berries like blueberries, blackberries, cranberries and raspberries are the best antioxidant-rich fruits you can consume, as they contain powerful phytochemicals that may help reduce the risk for inflammatory disorders, cardiovascular diseases and cancer.92 Some berries also contain vitamin C, carotenes and carotenoids, as well as nutrients like potassium, iron, calcium and magnesium.93 However, I advise you to consume fruits in moderation, as they contain fructose, which can be detrimental to your health in high amounts. • Nuts -- Pecans, walnuts and hazelnuts are excellent antioxidant foods that may help boost your heart health and overall well-being.94,95 Look for nuts that are organic and raw, not irradiated or pasteurized. I do not recommend consuming peanuts, as they are usually pesticide-laden and can be contaminated with a carcinogenic mold called aflatoxin.96 • Herbs and spices -- Aside from being an abundant source of antioxidants, herbs and spices may have potential anticancer benefits.97 Herbs and spices differ mainly by source, as herbs typically come from the plant's leaves while spices come from the bark, stem and seeds. Both have been used for thousands of years to flavor foods and help treat illnesses.98 Some of your best choices are ground cloves, ground cinnamon, oregano, turmeric, ginger and garlic. Ideally, you should opt only for fresh herbs and spices, as they are healthier and have higher antioxidant levels than processed, powdered versions.99 • Organic green tea -- This antioxidant-rich drink contains epigallocatechin-3-gallate (EGCG), a catechin polyphenol that's considered one of the most powerful antioxidants known today.100 EGCG helps lower your risk of heart attack, stroke, glaucoma, high cholesterol levels and more.101,102 Studies have also found that it may help improve your exercise performance, increase fat oxidation and even reduce the risk for obesity due to its regulatory effect on fat metabolism.103 However, remember that not all green teas are created equal. Some processed green tea brands can contain very little or no EGCG at all.104 Some tea bags are also contaminated with fluoride or hazardous plastics that can leach into your tea when brewing.105 To ensure you're drinking high-quality green tea, be sure to buy only organic, loose-leaf tea from a reputable source. My top tea choices are organic matcha tea and tulsi tea. I also recommend consuming high-quality whey protein that's cold-pressed, derived from grass fed cows, and free of hormones, sugar and chemicals. Whey protein provides all the essential key amino acids for glutathione antioxidant production: cysteine, glycine and glutamate.106 It also contains glutamylcysteine, a unique compound that's considered to be the key factor in the glutathione-promoting activity of whey protein mixture.107 Recommended Antioxidant SupplementsAs many of you know, I do not recommend taking many supplements, as they cannot replace the nutrients and benefits you can get from whole organic foods. Supplements should only be taken to supplement your diet, and not to completely replace it. However, due to today's fast-paced and busy lifestyle, many people are now neglecting the importance of consuming whole, organic foods. They do not have time to cook and prepare wholesome meals, causing them to miss out on essential nutrients, including antioxidants. In this case, taking a high-quality antioxidant supplement may be an ideal option. Some of my personal recommendations are:
However, remember that overloading on antioxidants, especially from supplements, can have negative effects on your health.108 It can be easy to overdose when taking antioxidants as supplements, so always remember the Goldilocks equation: not too many, but not too few. 6 Lifestyle Changes That Help Maximize Your Antioxidant IntakeAn antioxidant-rich diet will not work to your advantage if you do not follow a healthy lifestyle. Remember, there are unhealthy lifestyle habits that can promote free radical formation.109 Failure to put a stop to unhealthy habits can result in the levels of free radicals in your body rising to dangerous levels, putting you at risk of inflammation and paving the way for disease and illness. Aside from consuming a wholesome diet, here are a few lifestyle pointers I highly recommend:110 1. Reduce and eventually eliminate sugar (especially fructose) and grains from your diet -- According to Dr. Robert Lustig, professor of pediatrics in the Division of Endocrinology at the University of California, San Francisco (UCSF), fructose undergoes the Maillard reaction with proteins, which leads to superoxide free radicals to form in your body. These damaging free radicals can cause liver inflammation similar to that caused by alcohol.111 Fewer sugars and grains (which convert into sugar in your body) in your diet may help decrease your antioxidant stress. Plus, the antioxidants you have will work better and last longer. I also advise against consuming any type of processed foods, especially soda, as these usually contain high amounts of fructose.112 2. Exercise -- Exercise may help boost your body's antioxidant production but in a paradoxical way, as it actually creates potent oxidative stress. However, if you do it properly and in moderation, it may help improve your body's capacity to produce antioxidants. This is why I recommend doing short bursts of high-intensity exercises like Peak Fitness instead of prolonged cardio like marathon running, which puts excessive stress on your heart. 3. Manage your stress -- Stress can exacerbate the inflammation and poor immune function caused by free radical formation. Studies have found significant links between acute and/or chronic emotional and psychological stress and numerous health issues.113 To manage your stress effectively, I recommend using energy psychology tools, like the Emotional Freedom Techniques (EFT). EFT is a form of psychological acupuncture — but without the needles — that can help you can correct the emotional short-circuiting that contributes to your chronic stress. 4. Avoid smoking -- Smoking forms free radicals in your body, which accelerates the aging process.114 Even being around people who smoke can affect your health by narrowing the blood vessels in the outermost layer of your skin, which limits its blood flow and impairs its ability to absorb oxygen and nutrients, leading to accelerated wrinkling and aging.115 Smoking also contributes to the pathobiology of various diseases, the most well-known of which is lung cancer.116 5. Get enough sleep -- High-quality sleep is one of the cornerstones of good health, and science has now established that a sleep deficit can have severe far-reaching effects on your health.117 Six to eight hours of sleep per night seems to be the optimal amount for most adults, and too much or too little can have adverse effects on your well-being. If you are having problems sleeping, I recommend reading "Top 33 Tips to Optimize Your Sleep Routine." 6. Try grounding -- Also called "earthing," grounding may provide potent antioxidant effects that help alleviate inflammation in your body. Walking barefoot on the earth may help you absorb large amounts of electrons through the soles of your feet.118 The best way to incorporate grounding into your lifestyle is to exercise barefoot outdoors, such as on the beach or in your yard. It's one of the most wonderful, inexpensive and powerful ways to uplift your health. from http://articles.mercola.com/sites/articles/archive/2019/03/24/xdjm18-antioxidants.aspx By Ronnie Cummins As noted in “Ditching Nature in Favor of Fake Food Is Not the Solution to Destructive Factory Farming” by Dr. Joseph Mercola:
As a campaigner for organic and regenerative food, and a critic of fast food, GMOs and factory farms for over 40 years, I am alarmed and disgusted by the degenerate state of food and farming in the United States. Not only are misguided farmers, ignorant and corrupt public officials, greedy investors, food corporations and mindless consumers destroying their health and the health of their families through their everyday production practices and food choices, but our Fast Food Nation is rapidly degrading the health of the environment and the climate and life-support systems of our planet as well. Corporate America’s trillion-dollar taxpayer-subsidized system of industrial food and farming, represented most graphically by factory farms and feedlots, is literally killing us, whether we’re talking about our food-related public health emergency or the fact that our chemical and fossil fuel-intensive system of industrial agriculture is belching out 43 to 57 percent of the greenhouse gas pollution that has dangerously destabilized our climate.1 (The percentages are estimated amounts according to the United Nations Conference on Trade of Development, 2013,2 in which the conference members added food waste, food production, processing, transport and deforestation together.) The malevolent driving force of Big Food Inc. and their army of chemical farmers, food processors and marketers is the idea that maximizing short-term profits trumps all other considerations — including health, economic justice, animal welfare, environment and climate stability — and that convenient, cheap, artificially flavored fast food and commodities represent the pinnacle of modern agricultural production and consumption. Boycott Factory-Farmed FoodIt’s time to disrupt and take down our suicide economy and our degenerate agricultural and food system. A good starting point is to join the growing movement and consumer boycott of all factory-farmed meat, dairy and poultry products, not just at the grocery store, but in restaurants as well — and not just occasionally, but every day. Factory farms inhumanely confine, feed and drug 50 billion of the 70 billion farm animals on the planet,3 supplying McDonald’s, KFC, Burger King, et al., and the supermarket chains with the cheap, artery-clogging meat and dairy that are destroying our environment, climate and health. Concentrated animal feeding operations (CAFOs) and the GMO soybean and corn farms that supply them are the No. 1 source of water pollution in the U.S.,4 as well as a major source of air pollution. Monsanto/Bayer’s GMO soybeans and corn for CAFO animal feed are the No. 1 destroyer of grasslands and forest in the Amazon basin and other areas.5,6 U.S. and international factory farm meat and dairy operations are also major drivers of global warming and climate change, spewing out massive amounts of CO2, methane and nitrous oxide emissions7 into the atmosphere from giant feedlots, hog and chicken complexes, manure lagoons and the chemical-intensive, GMO grain farms that supply “CAFO Nation” with millions of tons of taxpayer-subsidized animal feed every year. Besides degenerating the environment and climate, CAFOs are primary drivers of our deteriorating public health as well. Filthy, inhumane, polluting, greenhouse gas-belching factory farms mass produce approximately 90 to 95 percent of the meat and animal products consumed in America today. The average U.S. carnivore now supersizes and toxifies themselves with approximately 200 pounds8 of CAFO meat a year, loaded with bad fats (low in omega-3 and other key nutrients) and laced with antibiotic, pesticide and hormone residues that substantially increase a person’s chances of getting cancer, suffering from obesity, dying from an antibiotic-resistant infection, developing Alzheimer’s or having a heart attack. Approximately 75 percent of all the antibiotics9 in the U.S. today are dumped into factory farm animal feed and water to keep the animals alive under the hellish conditions of intensive confinement as well as to force the animals to gain more weight. This massive, reckless and often illegal use of antibiotics on factory farms (along with routine over-prescribing of prescription antibiotics by doctors) has begun to spread deadly antibiotic-resistant pathogens into our food, with an average of 90,000 Americans dying from antibiotic-resistant infections on an outpatient basis every year, according to the latest calculations by Cambridge University researchers, who noted that they believe the 23,000 deaths often quoted are far underreported.10 Based upon a study commissioned by the U.K. government, multidrug-resistant infections are projected kill 10 million people a year across the world — more than currently die from cancer — by 2050 unless significant action is taken.11 False Solutions No. 1: Fake MeatAlthough I share the same disgust and hatred of factory farms and CAFO meat as my vegan and vegetarian brothers and sisters, I am nonetheless disturbed to see a growing number of vegan activists, Silicon Valley tycoons, genetic engineering cheerleaders and even some climate activists joining together to promote fake meat products such as the “Impossible Burger,” as a healthy and climate-friendly alternative to beef. Even worse are the growing number of vegans, climate activists and high-tech/GMO enthusiasts who claim that abolishing livestock and animal husbandry altogether will solve our health, environmental and climate crises. The Impossible Burger, made from a highly-processed mix of soy, wheat, coconut oil, potatoes and genetically engineered (GE) yeast, is Wall Street’s latest darling and a heavily-hyped menu item in many vegan restaurants. As Mercola has previously pointed out:
Unfortunately, it appears the Impossible Burger and other fake meat are neither healthy nor, in the case of the Impossible Burger, even proven safe. Mercola pointed out that fake meat such as the Impossible Burger is nutritionally inferior to real, non-CAFO meat such as 100 percent grass fed beef, which “contain a complex mix of nutrients and cofactors that you cannot recreate by an assembly of individual components. While it’s true that millions of carnivores, especially in the U.S., are supersizing and poisoning themselves with two or three times as much CAFO meat, dairy and poultry as a natural health expert would recommend, a moderate amount of grass fed or pastured meat and dairy (especially raw milk dairy products) are actually very good for your health. So, if you want a healthy meal, skip the Impossible Burger and other fake meat and go for a 100 percent grass fed beef, lamb or buffalo burger instead. If you prefer to get your protein boost from seafood, skip the farmed fish and go for wild Alaskan salmon. If you’re determined to eat a veggie burger, skip the GMO yeast and fake blood and flavors and choose a healthy meat alternative such as an organic tempeh burger, made from fermented soybeans, or a bean burger, made from all natural, organic ingredients. False Solution No. 2: Abolishing LivestockEven more bizarre, elitist and uninformed is the recent trendy chorus basically calling for the elimination of the planet’s 70 billion livestock as a major solution to the climate crisis. These “no livestock” fundamentalists basically ignore the fact that over a billion people, especially in the developing world, rely upon, for their food and survival, raising livestock on the billions of acres of pasture and rangeland that are simply not suitable for raising crops, but which can and do support properly grazed livestock. Besides providing about one-third14 of the world’s protein, animal husbandry and livestock today provide 33 to 55 percent of the household income for the world’s 640 million small farmers, 190 million pastoralists, and 1 billion urban peasants, more than 66 percent of whom are low-income women.15 Shall we just tell these billion “backward” peasants to go into town and line up for their GE Impossible Burgers and forget about raising their cattle, buffalo, sheep, goats, ducks and chickens like their ancestors have done for thousands of years? Global Warming and Catastrophic Climate Change: The Animals (and Regenerative Food and Farming) Can Save UsPerhaps the most fundamental reason why we need to preserve and promote a regenerative system of animal husbandry across the planet on millions of farms and ranches is the little-known fact that properly grazing animals (as opposed to animals imprisoned in factory farms) are the key to sequestering excess carbon-dioxide from the atmosphere and storing this carbon in the world’s 4 billion acres16 of rangelands and pasturelands. As world-renowned climate scientist James Hansen, Ph.D., puts it:17
A growing corps of climate experts have warned us repeatedly that we must stop burning fossil fuels; eliminate destructive food, farming and land use practices; and draw down enough carbon dioxide (CO2) from the Earth's atmosphere through regenerative farming/ranching and enhanced natural photosynthesis to return us to 350 parts per million (ppm) or, better yet, to pre-industrial levels of 280 ppm. About half the total human greenhouse gas emissions causing global warming today come from burning fossil fuels18 (coal, oil and gas) for transportation, heating, cooling, electricity and manufacturing. The other half, however, unbeknown to most people, comes from degenerative food, farming and land use practices.19 These greenhouse gas-polluting, climate-destabilizing food, farming and land use practices include the massive use of fossil fuels and synthetic, climate-destabilizing chemicals on the farm, including diesel fuel, pesticides and chemical fertilizers. They also include energy-intensive food processing, packaging, long-distance transportation of foods, confining billions of methane-belching animals in factory farms, dumping rotting waste food and organic garbage into landfills instead of composting it, and wasting 40 percent20 or more of all the food we grow. These fossil fuel-intensive food and farming practices are compounded by degenerate land use practices, including clear-cutting forests, draining wetlands, degrading marine ecosystems, destructively tilling the soil, dumping soil-killing pesticides and chemical fertilizers on the land, and destroying grasslands. These degenerate farming and land use practices degrade the natural ability of plants, pasture, rangeland, wetlands, and trees to draw down enough CO2 from the atmosphere (via photosynthesis) to keep the soil, atmosphere, ocean, carbon and hydrological cycles in balance. So how can we avert climate catastrophe and the collapse of human civilization? Regenerative food, farming and land use, especially grazing and pasturing animals properly on the world’s 4.3 billion acres of pasture and rangeland, is the key to ending CAFO (and GMO grain) emissions and drawing down enough CO2 to reverse global warming. As Judith Schwartz explains in detail in her recent book, “Cows Save the Planet,” holistic rotational grazing, especially in pastures where perennial trees and plants are growing, is the key to averting climate catastrophe.21 Most people do not yet understand the central role of regenerating the soil and supercharging plant photosynthesis in order to stop and then reverse global warming. Even fewer understand that the major solution to greenhouse gas pollution and degenerative factory farm and grain-growing practices are properly grazed livestock in perennialized pastures, managed by regenerative ranchers and farmers, supported by conscious consumers who refuse to eat factory farmed meat, dairy and poultry or nonorganic vegetables, fruits and grains. Plant Photosynthesis and CO2 DrawdownThe most important thing about regenerative food, farming, ranching and land use is that these practices qualitatively increase plant photosynthesis, with a potential to drawdown all of the excess carbon (200 to 250 billion tons of carbon) in the atmosphere that is causing global climate change. In other words, if the levels of carbon sequestration now being put into practice by thousands of advanced regenerative farmers and ranchers (1 to 10 tons of atmospheric carbon sequestered per acre/per year) can be scaled up globally, we can draw down enough excess carbon from the atmosphere to reverse global warming and restore climate stability.22 Through the miraculous process of photosynthesis, plants (including pasture grasses) have the ability to breathe in CO2 and transpire or release oxygen, simultaneously turning atmospheric CO2 into a form of “liquid carbon” that not only builds up the plant’s above ground biomass (leaves, flowers, branches, trunk or stem), but also travels though the plant’s roots into the soil below. Exuded or released from the plant’s roots, this liquid carbon or sugar feeds the soil microorganisms in the rhizosphere, the soil food web that not only sustains all plant and animal life, including humans, but also regulates the balance between the amount of carbon in the atmosphere and the carbon in our soils. Regenerative food and farming, coupled with 100 percent renewable energy, not only holds the potential — through qualitatively enhanced soil health and supercharged plant photosynthesis — to mitigate global warming by drawing down several hundred billion tons of excess carbon from the atmosphere and storing it in the soil, but also to actually reverse global warming while simultaneously restoring the environment, improving the nutritional quality of our food, and regenerating the economic vitality of small farmers, herders and rural communities.23 Michael Pollan, perhaps America’s best-known food writer, explains how enhanced plant photosynthesis, as generated through healthy soils and forests and 100 percent grass fed holistic grazing is the key to drawing down excess carbon from the atmosphere and storing it in our soils in order to reverse global warming:24
The Regeneration Revolution Is Long OverdueAfter decades of working alongside vegans and animal rights activists in campaigns such as the McDonald’s Beyond Beef campaign (which I organized with Jeremy Rifkin and Howard Lyman in 1992 to 1994), the campaign against Monsanto’s recombinant Bovine Growth Hormone (rBGH) from 1994 until the present, and most recently working with consumers and farmers in campaigns against GMOs, pesticides and factory farm dairy, poultry and beef, I believe the time is long overdue for everyone concerned about food, farming, health, climate and humane treatment of animals to connect the dots between our common concerns and build a powerful united front to take down factory farms and carry out a global Regeneration Revolution. Breaking through the tunnel vision and self-righteous walls between our issue silos (i.e., my issue is more important than your issue, and my solution is the only solution), and uniting to build a new “Beyond USDA Organic” system of regenerative food, farming and land use, we can bring down the factory farm and GMO behemoth. Working together rather than rallying behind false solutions such as fake meat and abolishing livestock, we can popularize and scale-up humane, healthy and climate-friendly solutions to our hydra-headed crisis. We can promote and implement real, positive, shovel-ready solutions rather than promoting simplistic and indeed destructive “silver bullets” such as genetically engineered fake meat and “pharm animals,” that not only fail to address the real roots of climate (and the health) crisis, but ultimately threaten the livelihoods of a billion small farmers and peasant women across the planet. So, forget about the Impossible Burger and other fake meats and the elitist notion of getting rid of the world’s 70 billion livestock. We’re all in this together, and it’s going to take a regeneration of all living creatures — humans, wild animals, livestock, plants, trees and soil microorganisms — working in harmony to build a new world on the ruins of the old. Given the horrors of factory farms and factory-farmed food, we need a global boycott of the multitrillion-dollar CAFO industry. Please sign up here to stay in touch with the news and campaigns of the Organic Consumers Association. >>>>> Click Here <<<<< More and more of us, conscious consumers and farmers, alarmed by the accelerating climate crisis and the degeneration of the environment, public health and politics are coming together under the banner of regenerative food, farming and land use, the most important new current in the food, farming and climate movement. Please join us today. About the AuthorRonnie Cummins is international director of the Organic Consumers Association (OCA), a nonprofit consumer advocacy and grassroots organization, and a member of the Regeneration International (RI) steering committee. from http://articles.mercola.com/sites/articles/archive/2019/03/24/regenerative-food-and-farming.aspx You add it to your morning cup of coffee or tea. You bake it into pastries, cakes and cookies. You even sprinkle it all over your breakfast cereal or your oatmeal for added flavor. But that's not all. It's also hidden in some beloved "treats" that people consume on a daily basis, such as sodas, fruit juices, candies and ice cream. It also lurks in almost all processed foods, including breads, meats and even your favorite condiments like Worcestershire sauce and ketchup. This additive is none other than sugar. Most people view sugary foods as tasty, satisfying and irresistible treats. But I believe there are three words that can more accurately describe sugar: toxic, addictive and deadly. Sugar, in my opinion, is one of the most damaging substances that you can ingest — and what's terrifying about it is that it's very abundant in our everyday diet. This intense addiction to sugar is becoming rampant, not just among adults, but in children as well. But how exactly does sugar work in your body, and what are the side effects of excess sugar on your health? Why Is Excessive Sugar Bad for Your Health?Today, an average American consumes about 17.4 teaspoons of sugar per day, according to the United States Department of Agriculture.1 While this is down by about a fourth since 1999, when Americans' sugar consumption was at its peak,2 It is still significantly higher than the 12 teaspoons that the U.S. Dietary Guidelines for Americans, 2015-2020, has set.3 This is definitely alarming, considering the average Englishman in the 1700s consumed only 4 pounds of sugar per year4 — and that was mostly from healthful natural sources like fruits, quite unlike the processed foods you see in supermarket shelves today. What's even more disturbing is that people are consuming excessive sugar in the form of fructose or high-fructose corn syrup (HFCS). This highly processed form of sugar is cheaper to produce, yet 20 percent sweeter than regular table sugar, which is why many food and beverage manufacturers decided to use it in their products. HFCS is found in almost all types of processed foods and drinks today. Just take a look at this infographic to see just how much fructose is hiding in some of the most common foods you eat. >>>>> Click Here <<<<< Embed this infographic on your website: Click on the code area and press CTRL + C (for Windows) / CMD + C (for Macintosh) to copy the code. The bad news is that the human body is not made to consume excessive amounts of sugar, especially in the form of fructose. In fact, your body metabolizes fructose differently than sugar. As explained in the next section, it is actually a hepatotoxin and is metabolized directly into fat — factors that can cause a whole host of problems that can have far-reaching effects on your health. Effects of Consuming Too Much SugarDr. Robert Lustig, a professor of clinical pediatrics in the division of endocrinology in the University of California and a pioneer in decoding sugar metabolism, says that your body can safely metabolize at least 6 teaspoons of added sugar per day. But since most Americans are consuming about three times that amount, a majority of the excess sugar becomes metabolized into body fat — leading to all the debilitating chronic metabolic diseases that many people are struggling with. Here are some of the effects that excessive sugar intake has on your health:
Sugar Increases Your Risk of DiseaseOne of the most severe effects of eating too much sugar is its potential to damage your liver, leading to a condition known as nonalcoholic fatty liver disease (NAFLD).9 Yes, the same disease that you can get from excessive alcohol intake can also be caused by excessive sugar (fructose) intake. Lustig explains the three similarities between alcohol and fructose:10
Additionally, research from some of America's most respected institutions now confirms that sugar is a primary dietary factor that drives obesity and chronic disease development. One study found that fructose is readily used by cancer cells to increase their proliferation by feeding on cancer cells, promoting cell division and speeding their growth, which allow the cancer to spread faster.11 Alzheimer's disease is another deadly illness that can arise from too much sugar consumption. A growing body of research found a powerful connection between a high-fructose diet and your risk of developing Alzheimer's disease and dementia, through the same pathway that causes Type 2 diabetes. According to some experts, Alzheimer's and other brain disorders may be caused by the constant burning of glucose for fuel by your brain.12 Other diseases that are linked to metabolic syndrome and may potentially arise because of too much sugar consumption include:
How to Manage or Limit Your Sugar ConsumptionSugar, in its natural form, is not inherently bad, as long as it's consumed in moderation. This means avoiding all sources of fructose, particularly processed foods and beverages like soda. According to SugarScience.org, 74 percent of processed foods contain added sugar stealthily hidden under more than 60 different names.16 Ideally, you should spend 90 percent of your food budget on whole foods, and only 10 percent or less on processed foods. I also advise you to severely limit your consumption of refined carbohydrates (waffles, cereals, bagels and more) and grains, as they actually break down to sugar in your body, which increases your insulin levels and causes insulin resistance. As a general recommendation, keep your total fructose consumption below 25 grams per day, including that from whole fruit. Keep in mind that although fruits are rich in nutrients and antioxidants, they also naturally contain fructose, and if consumed in high amounts may actually worsen your insulin sensitivity and raise your uric acid levels. Check out this article to see how much fructose is in the common fruits you eat. It's also wise to avoid artificial sweeteners like aspartame and sucralose, as they actually come with a set of health problems that are much worse than what sugar or corn syrup can bring. Here are some additional dietary tips to remember:
How to Shake Off Your Sugar CravingsThe temptation to indulge in sugary foods will always be there, especially with the abundance of processed foods and fast foods that are available. However, most sugar cravings arise because of an emotional challenge. If this is what causes you to crave sugar, the best solution I could recommend is the Emotional Freedom Techniques (EFT). This psychological acupuncture technique is a simple and effective strategy to help control your emotional food cravings. The video below, which features EFT practitioner Julie Schiffman, demonstrates how to use EFT to fight food cravings. If you feel that your emotions and/or your own self-image are pushing you to keep consuming sugar-loaded foods and other unhealthy treats, I recommend you try this useful technique. Prayer, meditation, exercise and yoga are also effective tools you can try to ward off your sugar cravings. from http://articles.mercola.com/sites/articles/archive/2019/03/23/xdjm18-sugar-side-effects.aspx The Savory Institute documentary “Running Out of Time,” features ecologist and international consultant Allan Savory, who in a 2013 TED Talk discussed how grazing livestock is the solution to our ever-growing climate change problem. Born and raised in Zimbabwe, Savory is a passionate conservationist. He founded the Africa Centre for Holistic Management1 (ACHM) in 1992, to support the adoption of holistic land management practices in Southern Africa in order to reduce and reverse land degradation2 that threatens the very survival of mankind, as without healthy productive soil, we cannot grow food. Central teachings taught by ACHM include how to:
Grazing Cattle Are a Crucial Part of the SolutionCurrent agricultural practices encourage the degradation of soil, causing desertification (when fertile land dries up and turns to desert) and climate change. Desertification happens when we create too much bare ground. In areas where a high level of humidity is guaranteed, desertification cannot occur. Ground cover allows for trapping of water, preventing the water from evaporating. According to Savory, a staggering two-thirds of the landmass on earth is already desertifying. This situation can only be effectively reversed by dramatically increasing the number of grazing livestock, Savory says. In essence, it’s not an excess of livestock that are causing the problem, but that we have far too few, and the livestock we do have, we’re not managing properly. To improve soil quality, we must improve its ability to maintain water. Once land has turned to bone-dry desert, any rain simply evaporates and/or runs off. The solution is twofold: The ground must be covered with vegetation, and animals must roam across the land. The animals must be bunched and kept moving to avoid overgrazing, thereby mimicking the movement of large wild herds. The animals serve several crucial functions on the land, as they:
The documentary shows and explains how Savory’s system works in the real world, on his own farm and elsewhere — and how the African wildlife is integrated with the livestock — and how local communities that have adopted the program have massively improved their living conditions. In one village, where they could only produce enough food for three months out of the year, they now grow ample food year-round. The ACHM trains farmers from all-around the world, not just locals, and is planning about 100 international training hubs. Online training is also in the works. Lessons Learned From the Unnecessary Massacre of 40,000 ElephantsIn his 2013 TED Talk (embedded above for your convenience), Savory recounts how, as a young biologist, he was involved in setting aside large swaths of African land as future national parks. This involved removing native tribes from the land to protect animals. Interestingly, as soon as the natives were removed, the land began to deteriorate. At that point, he became convinced that there were too many elephants, and a team of experts agreed with his theory, which required the removal of elephants to a number they thought the land could sustain. As a result, 40,000 elephants were slaughtered in an effort to stop the damage to the national parks. Yet the land destruction only got worse rather than better. Savory calls the decision “the greatest blunder” of his life. Fortunately, the utter failure cemented his determination to dedicate his life to finding solutions. Areas of U.S. national parks are now turning to desert as badly as areas in Africa, and studies have shown that whenever cattle are removed from an area to protect it from desertification, the opposite results. It gets worse. According to Savory, the reason for this is because we’ve completely misunderstood the causes of desertification. We’ve also failed to understand how desertification affects our global climate. He explains that barren earth is much cooler at dawn and much hotter at midday. When land is left barren, it changes the microclimate on that swath of land. “Once you’ve done that to more than half of land mass on planet, you’re changing macroclimate,” he says. We’ve failed to realize that in seasonal humidity environments, the soil and vegetation developed with very large numbers of grazing animals meandering through. Along with these herds came ferocious pack hunting predators. The primary defense against these predators was the herd size. The larger the herd, the safer the individual animal within the herd. These large herds deposited dung and urine all over the grasses (their food), and so they would keep moving from one area to the next. This constant movement of large herds naturally prevented overgrazing of plants, while periodic trampling ensured protective covering of the soil. As explained by Savory, grasses must degrade biologically before next growing season. This easily occurs if the grass is trampled into the ground. If it does not decay biologically, it shifts into oxidation — a very slow process that results in bare soil, which then ends up releasing carbon rather than trapping and storing it. To prevent this scenario, we’ve traditionally used fire. But burning the ground also leaves soil bare to release carbon. In addition, burning just 1 hectare (just under 2.5 acres) of grasses gives off more pollution than 6,000 cars. According to Savory, more than 1 billion hectares (2.4 billion acres) of grassland are burned in Africa each year. How Federal Policy Contributes to Climate Change WoesIn the U.S., federal policy is still worsening the environmental concerns addressed by Savory in his TED Talk. Corn and soy — a majority of which are genetically engineered (GE) — have overtaken native grasslands in a number of states, which may have a significant impact on regional and global climate alike. A consequence of this is that we also lose our ability to secure our food supply long-term. As discussed in a Mother Jones article,3 the conversion of grasslands to crop fields is the exact opposite of what is in our best interest.
According to a 2013 paper5 by South Dakota State University researchers, grasslands in the Western Corn Belt, which includes North Dakota, South Dakota, Minnesota, Iowa and Nebraska, is being lost at a rate "comparable to deforestation rates in Brazil, Malaysia and Indonesia." Between 2006 and 2011, nearly 2 million acres of friendly native grasses were lost to corn and soy, two of the staples in processed foods that are driving chronic disease rates in an ever steepening upward incline. The same thing is happening in South America, where native forests are leveled in order to plant soy. The researchers claim the land being converted into corn and soy fields is actually much better suited for grazing than crop agriculture, as it is “characterized by high erosion risk and vulnerability to drought." So why would farmers opt to use such risky land for their crops? According to Mother Jones:6
USDA Admits Current Agricultural System Is UnsustainableAccording to a report7 by the U.S. Department of Agriculture (USDA), "Climate Change and Agriculture in the United States," our current agricultural system, which is dominated by corn and soy, is unsustainable in the long term. Should temperatures rise as predicted, the U.S. could expect to see significant declines in yields by the middle of this century. Concentrated animal feeding operations (CAFOs) have a central role in this impending disaster. As noted in my interviews with a number of sustainable farming pioneers and ecological experts over the past several years, the separation of various livestock from crop farming is where we went completely off the rails. This was supposedly done to increase efficiency and reduce costs, but the hidden costs of this segregation are enormous. As explained in Peter Byck’s short film, “One Hundred Thousand Beating Hearts,” farm animals form symbiotic relationships where one species helps keep parasites from overwhelming another. It is the separation of crops and animals into two distinctly different farming processes that has led to animal waste becoming a massive source of toxic pollution rather than a valuable part of the ecological cycle. Today, food animals are reared in cages and tightly cramped quarters, and their feed consists of grains, primarily GE corn and soy, instead of grasses. To prevent the inevitable spread of disease from stress, overcrowding and lack of vitamin D, animals are routinely fed antibiotics and other veterinary drugs. Those antibiotics pose a direct threat to the environment when they run off into our lakes, rivers, aquifers and drinking water, and drive the rise in antibiotic-resistant disease. In “How Factory Farming Contributes to Global Warming,” Ronnie Cummins, founder and director of the Organic Consumers Association, explains:8
Holistic Land and Herd Management Is Key for SustainabilityThe alternative to CAFOs is precisely what Savory teaches, namely the widespread implementation of smaller-scale systems created by independent producers and processors focused on local and regional markets. Following Savory’s strategy, large herds could be moved across areas in planned grazing patterns, which would be beneficial for the environment, global climate, the health of the animals, and subsequently the health of humans consuming those animals. There’s no denying that rising population, rapid conversion of fertile land to deserts and global climate change is a serious threat to us all. And technology in the form of ever larger-scale, industrial farming methods simply isn’t the answer. It’s only contributing to the problem and speeding up our demise. I believe Savory is correct when he says we have only one option, and that is to revert back to what worked before. Allowing large moving herds to graze on the land will address most if not all of our most pressing issues, from food security to climate change. As noted in a 2016 article10 by Pure Advantage, “There is no current or envisioned technology that can simultaneously sequester carbon, restore biodiversity and feed people. But livestock can.” Gabe Brown, a regenerative land management pioneer, also discussed the importance of herd management in our 2014 interview, covered in “How to Regenerate Soil Using Cover Crops and Regenerative Land Management.” Support Sustainable Agriculture With Your Food BudgetFor now, you can help move our agricultural system in the right direction by purchasing your foods from local farmers who are already doing this on a small scale.11 If you live in the U.S., the following organizations can help you locate farm-fresh foods:
from http://articles.mercola.com/sites/articles/archive/2019/03/23/reverse-desertification.aspx Buying a Tesla new will set you back anywhere from $42,900 to $137,000, depending on which model you choose.1 The Model S, Tesla's midpriced sedan, starts at $85,000, but Rich Benoit, a 30-something father of three and IT worker, got one for $6,500. It's the topic of his now infamous YouTube page, Rich Rebuilds, which has racked up more than 39 million views.2 The sought-after electric cars have been growing in popularity along with the U.S. electric vehicle industry, which experienced an 81 percent jump in sales in 2018 compared to the year before.3 Tesla was responsible for more than half of these sales, selling nearly 140,000 of its lower cost Model 3 units alone. When sales of the Model 3 are removed, the statistics show a very different picture, with just 11 percent growth in the entire electric vehicle market.4 It’s safe to say that consumers are on the hunt for lower priced electric cars — but Benoit’s cost is virtually unheard of. So how did he get an $85,000 vehicle for a fraction of the cost? As The Boston Globe reported, it started when “He pulled a 1,300-pound, 400-volt battery out of a Tesla that had been under water."5 Man Rebuilds Tesla From Salvage Yard — With No Help From TeslaBenoit purchased a Model S that he calls “Delores” from a New Jersey salvage yard. The vehicle had been stuck in a flood, but the amateur mechanic was undeterred, determined to rebuild the car from the ground up, starting with removing its massive battery. But he was quickly met with a number of obstacles, not the least of which was Tesla’s reluctance to help anyone fix their cars. Massachusetts has a Right to Repair Initiative, which grants vehicle owners access to information to help them fix their own cars — the same type of information furnished to dealerships and repair shops. However, since Tesla doesn’t have any dealerships, it’s exempt from this requirement. "We're in a society where if you need to know something you Google it, but there was nothing out there, no one who knew how to fix them," Benoit told the Globe. But this was only the first obstacle. After stripping the car of its damaged parts and electronics, he contacted Tesla to order new ones, and was quickly turned away. "Tesla does not want anyone working on its cars besides Tesla, and it refused to sell Benoit the parts he wanted," according to the Globe. "A Tesla representative, in a statement to the Globe, said 'there are significant safety concerns when salvaged Teslas are repaired improperly or when Tesla parts are used outside of their original design intent, as these vehicles could pose a danger to both the mechanic and other drivers on the road.'"6 One Year and $6,500 Rebuilds Tesla Model SSince he was unable to buy parts from Tesla or anywhere else, he found another salvaged Model S, this one with usable electronics and batteries. Using the parts, he was able to slowly but surely piece Delores back together, documenting his journey on YouTube at every step of the way. It took about a year, but the restored vehicle ultimately passed state inspection and looked like new. After tallying up his costs, including those he was able to recoup by selling duplicate and extra parts, he paid only $6,500 for the car. The story continues, however, as Benoit now helps other Tesla owners interested in fixing their cars. Tesla has a limited number of service centers and reportedly struggles with parts shortages, and now Benoit is opening a new repair shop solely for electric vehicles — and even has a former Tesla mechanic to work there. It's a boon for Tesla owners, who often complain they have to wait months to find a mechanic who can service their vehicle — and when they do may be charged upward of $175 an hour.7 Ultimately, he hopes the service center will also be a place to educate owners about electric vehicles and even convert gas-powered vehicles to electricity. "It has been a long, complicated, strange trip since he opened that waterlogged battery, wondering if he was about to electrocute himself. And despite all of the ups and downs, he insists he is not at war with Tesla. 'Maybe I was for a few weeks after they wouldn't sell me the parts,' he says. No, this is a love story, of how a man who says he has gas in his veins decided to go electric," the Globe wrote.8 Electric Cars Cost Less to Make and ServiceAnalysts believe the electric vehicle industry is going to continue to grow in 2019, with more manufacturers and models entering the mix. Chris Nelder, manager of Rocky Mountain Institute's mobility practice, told Green Tech Media, "I don't think 2019 is going to be all about the Model 3. There are a lot more manufacturers making a lot more EVs … In 2019, we're going to have much more significant participation from other major manufacturers, especially in the high-end luxury crossover/SUV segment."9 The growth may be so explosive that Morgan Stanley estimated 3 million traditional auto industry jobs could be lost over the next three to five years as a result.10 In fact, it's estimated that it takes 30 percent less labor to manufacture an electric vehicle than a gas-powered one, with some estimates putting it up to a 50 percent cut. Maintenance and servicing of electric vehicles is also less costly, which could heighten the demand for them even further, especially once service centers become widespread. Are There EMF Concerns in Electric Cars?Electric cars appear to be a clear winner for the environment, although there are a few considerations, such as the rare minerals that must be mined for the batteries and the need in some areas to power your "electric" car from a power plant using coal. However, another potential concern is exposure to electromagnetic fields (EMFs). According to Joel Moskowitz, Ph.D., director of the Center for Family and Community Health at the University of California (UC) Berkeley:11
Both the World Health Organization and the International Agency for Research on Cancer have said magnetic fields are “possibly carcinogenic” to humans, which, Moskowitz suggests, means the precautionary principle should prevail, and products should be designed to minimize consumers’ exposure to ELF and EMF. "This especially applies to hybrid and electric automobiles as drivers and passengers spend considerable amounts of time in these vehicles, and health risks increase with the duration of exposure," he said, adding:12
Are Electric Cars the Future?A poll conducted by Clean Energy Canada found that 64 percent of Canadians want the majority of vehicles sold to be electric, and 72 percent believe that electric vehicles will become the majority worldwide in the future.13 The findings echoed a U.S. survey, which similarly found that 74 percent believed electric cars were the future.14 Overall, the associations with electric cars were positive, with most believing the long-term savings on gas would outweigh the vehicle's higher upfront cost. Nearly 60 percent also felt that electric vehicles would have a more positive environmental impact than recycling, switching to paperless billing or regulating their energy at home. As for barriers, electric vehicle owners cited a need for faster and upgraded public charging stations, such as making them available at coffee shops and gyms, and giving an option to pay for a faster charge. For now, electric vehicles represent only a small fraction of cars on the market, but industry analysts agree that's going to change, possibly sooner rather than later. "Electrification, you cannot stop it anymore — it's coming," Elmar Kades, a managing director with the consulting firm AlixPartners, told NPR. "We have fantastic growth rates, between 50 and 60 percent on a global level."15 While in 1997 there were just two electric cars on the market, there are now 98, and it’s expected that nongas cars, including electric, fuel cells and hybrids, will triple by 2025.16 The tipping point — when electric vehicles will outsell gas-powered ones — could be as near as 2025 or 2030, according to some analysts,17 and Benoit, who says he felt like a trailblazer when he first started his attempt to rebuild a Tesla,18 is likely only hastening the appeal by letting people know that — with a bit of grit and ingenuity — a Tesla could be had for under $10,000. from http://articles.mercola.com/sites/articles/archive/2019/03/23/tesla-for-less-than-ten-thousand-dollars.aspx Growing eggplant shouldn’t be intimidating when you’re anticipating spring garden planting. Getting your seeds off to a good start, then tweaking them if needed, will help produce a harvest of nutritious fruit. That’s what eggplant is, by the way, although many people think eggplants are vegetables. There are many beautiful varieties: large, purple Globe; Rosita, the 8-inch pinkish-lavender heirloom variety; long, thin Japanese eggplants and yellow, green and white-hued varieties with slightly varying flavors.1 Considered tropical perennials, eggplants can be grown as annuals in plant hardiness zones 5 through 12.2 They require full sun. Harvest times vary depending on the variety. Most require at least two months to mature. Some take 70 days or more, which is why starting seeds indoors helps get a jump on the season. How to Grow Eggplant InsideRegarding materials, you’ll need small pots, a seed-planting mix and seed packets. Always keep the packets as they often provide information about planting depth (which is deep), spacing, eggplant germination time and when to take the seedlings outside. This depends on your area’s last frost date, which your area’s planting zone will determine.3 Using garden soil might prevent your seeds and seedlings from draining properly and may expose them to unwanted bacteria, disease spores, plant-eating insects and a fungual disease known as “damping off.” A sterile seed planting mix will give your eggplants the best chance of survival4 and allow you to blend ingredients to amend the medium you’re working with, such as bark, a coconut fiber called coir and vermiculite.5 Avoid synthetic fertilizer. Organic gardening and natural growing hacks are far superior. Start seeds inside about eight to 12 weeks before your last frost date. Watering from the bottom up allows you to see the moisture levels and keep them even. Eggplants require lots of light and heat to grow properly. If there’s no natural sunlight from a south-facing window, artificial lighting is recommended. Even if using a heat mat, make sure you provide light as soon as the seeds begin germinating, which usually takes seven to 14 days. The ideal soil temperature is 75 degrees Fahrenheit. Indoor plants also need moving air; a fan at a low setting will help produce sturdier plants. Growing Eggplant in the GardenIn eight or 10 weeks, you’ll be able to transplant the seedlings into your garden. However, growing eggplant in containers6 is another option. According to The Spruce, soil pH7 of 6.5 to 6.8 (slightly acidic) is ideal, although the plants are not too particular.8 Either way, it helps to stake eggplants or use coated tomato cages to avoid disturbing established roots when the fruits get large. Mulch, straw or wood chips covering the soil around the plant will help keep it moist. How long does it take for eggplant to grow? Eggplants are ready to harvest when they’re glossy and “give” slightly when you press into the skin. Here are some key points you’ll likely find useful:
Health Benefits of EggplantOne reason to plant and grow eggplant at home is all the healthy nutrients. Besides vitamins, minerals, folate, potassium, manganese and vitamins C, K and B6, eggplant phytonutrients include:
Healthy Recipes Using EggplantWhen looking for eggplant recipes, possibilities abound, as it can be baked, roasted, stuffed and included with other ingredients. Baked Eggplant Caprese Stack — basically a stacked caprese salad — is easy and delicious, requiring few ingredients besides the basics: sliced tomatoes, mozzarella cheese, eggplant, basil and olive oil. For extra protein, almond meal is used rather than wheat flour, which may cause digestive problems. Many healthy eggplant recipes can be found, such as eggplant moussaka and an eggplant sandwich, which makes growing your own eggplant even more fun. As always, organic ingredients make it even healthier. from http://articles.mercola.com/sites/articles/archive/2019/03/22/xdjm18-gardening-18mcsa-how-to-grow-eggplant.aspx A process known as “succession” occurs when one plant species replaces another.1 As explained in the National Geographic short film featured above, when an area is left to its own devices, it will naturally turn into a forest over time, replete with a wide variety of plant species, and this diversification occurs unaided by man. The film features a man-made “forest garden” designed to mimic this kind of naturally occurring ecosystem, where fruit and nut trees grow intermingled with shrubs, herbs, vines and a variety of perennial vegetables in a seemingly wild-grown setting. According to National Geographic:2
Diversity Allows the Entire System to ThriveIn his unconventional garden, Crawford grows 500 different edible plants and trees, yet the garden only requires a few hours of maintenance per month. This low maintenance requirement is a direct result of creating a self-sustainable and renewable ecosystem where everything is working in a symbiotic and supportive fashion. While many today think of food production as the process of planting an annual crop, this really isn’t natural, Crawford says. In a natural ecosystem, there are several layers of plant growth, starting with tall trees at the top, with shorter trees, medium and low shrubs, root crops, climbing plants and low-lying ground cover underneath. What’s more, while many of these produce edible foods directly, other plants, referred to by Crawford as “system plants,” are there simply to help the system as a whole thrive. In this group you have nitrogen-fixing plants, mineral accumulators and plants that attract pollinators and insects that serve as natural pest control by eating other more harmful bugs. Aside from being low-maintenance, this kind of diversification also protects your crops from all manner of bad weather, be it storms, excessive rains or droughts. While some may fail, others may benefit and do better, but in many cases, a majority of your crops will survive and do well no matter what the weather is doing, Crawford says. This cannot be said for monocrop farming, where if conditions are poor, the entire crop will fail all at once. As such, having a diverse garden is key to food security. “It gives you maximum resilience,” Crawford says. How to Use Regenerative Farming Principles in Your Own GardenOver the years, I’ve interviewed several pioneers in regenerative agriculture, among them, Gabe Brown, who has a regenerative farm in Bismarck, North Dakota. As explained by Brown, to grow healthy food you have to create healthy soil. There are five basic principles to building a healthy soil ecosystem, and most of these can be implemented even if all you have is a small garden plot in your backyard:
Tips to Help You Design Your Own Permaculture GardenWhile Crawford refers to his garden as a “forest garden,” it’s essentially a form of permaculture garden. Permaculture epitomizes sustainability by harnessing mutually beneficial relationships to create synergistic, self-supporting ecosystems. Its principles incorporate the best of organic, biodynamic and regenerative agriculture. According to the Permaculture Institute:3
In short, permaculture is an agricultural system in which the parts of the system are all interconnected, working with nature as opposed to against it. The word "permaculture" derives from "permanent agriculture" or "permanent culture." The focus is not on any one element of the system but on the relationships among them — animals, plants, insects, microorganisms, water, soil and habitat — and how to use these relationships to create self-supporting ecosystems. If you want to shoot for a forest garden like Crawford’s, take his advice and just start planting some larger trees (or incorporate ones you already have on your property), then add smaller trees, shrubs and plants as you go along. You don’t have to have it all planned out before you begin. While there’s no set formula for designing a permaculture garden, here are a few basic guidelines to consider:4
Should you have a large enough piece of land, you could go a step further and take into account the five permaculture zones as illustrated in the following diagram. At its center are you and your house, but its outermost zone is untamed wilderness. Zones are organized in a way that maximizes energy efficiency, so activities are sorted by frequency of use, tending, visits and so on. For more detailed information about these zones, check out the Permaculture Research Institute’s “Permaculture Zones Primer.”5 from http://articles.mercola.com/sites/articles/archive/2019/03/22/planting-forest-garden.aspx |
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