Tasty Bytes

My latest homework assignment… 
Dong Quai or Radix Angelicae sinensis is second only to ginseng in the Chinese herbal pharmacopoeia. Though it is used for both men and women, it is most known as the female ginseng. As dong quai is most know for its use in treating women’s health conditions. Common Names for Dong Quai are: angelica root, Chinese angelica, dang gui, tang kuie, and root of the holy ghost (wholehealthmd.com), (mayoclinic.com), (Teeguarden, 1984; 85). Dong Quai is a member of the Apiaceae or Umbelliferae family which also includes the more commonly known foods – carrots, celery and parsley. 
The root of the Dong quai plant is used exclusively. Dong quai works on the following systems in the body: cardiovascular, digestive, uterine (Teeguarden, 1984; 86-87), immune (webmd.com) and nervous (mayoclinic.com). It’s action is sweet, pungent, slightly bitter, acrid and warm and is primarily used as a blood tonic (Teeguarden, 1984; 85). 
Dong quai is a blood tonic used to counteract blood deficiencies, pallid skin and fatigue by promoting red blood cell formation. It’s anti coagulant and anti platelet properties lends itself to treating cardiovascular conditions, hypertension, headaches and promoting blood circulation. As an anti-inflammatory and anti-spasmodic, it is also used for asthma, arthritis, traumatic injuries, reducing menstrual cramps, alleviating intestinal distress and relieving constipation (raintree.com).
Dong quai is commonly used for women to regulate the menstrual cycle, alleviate pelvic pain, and aid in delivery and recovery from child birth (mayoclinic.com), (Teeguarden, 1984; 86-7). As a calmative, it is useful in addressing PMS and insomnia. In combination with chasteberry it is said to reduce the pain of endometriosis (wholehealthmd.com). Dong quai ‘s anti microbial and anti fungal qualities lends itself to treating infections with immune enhancing abilities (raintree.com), (Murray, 1995; 47). Donq quai has also been found to help the liver utilize oxygen so has been used for treating hepatitis and cirrhosis (raintree.com). 
The effectiveness of Dong quai to reduce the symptoms of menopause has been mixed. There are some studies that have disputed dong quai’s phytoestrogenic properties (raintree.com), (healthnotes.com).
Dong quai is made up of many compounds. 
The main constituents are coumarins (anti coagulant, anti bacterial, and anti fungal), phytoestrogens, essential oils, flavonoids, calcium channel blockers, vitamin B12, nictonic acid, folic acid, vitamin A, vitamin E, and sucrose (Murray, 1995; 44-46), (wholehealthmd.com), (Teeguarden, 1984; 86). 
Contraindications for dong quai are as follows: pregnancy, breast feeding, NSAIDS, blood thinning medications or medications that have anticoagulant side effects, diarrhea, stomach ulcers, bleeding disorders. In people with fair skin, dong quai can cause photosensitivity (wholehealthmd.com). It is also recommended that use should be discontinued prior to major dental work or surgery (mayoclinic.com). Prolonged use may also cause gastrointestinal distress. In addition, per the rules of Chinese herbal medicine, any tonic herb such is dong quai should not be used when suffering from any acute illnesses such as a cold or flu (Teeguarden, 1984; 77).
The active part of the dong quai plant is the root. There are three parts of the root, which have differing effects, but the whole root is generally used (Teeguarden, 1984; 86). The raw root can be eaten but are more readily available dried in the United States. Dried roots can be used whole or sliced to make a soup or tea. Powdered root can be taken in capsules. Tinctures and extracts are also made in alcohol and non-alcohol bases. 
According to Ron Teeguarden, a noted authority on Chinese herbal medicine, the best delivery method is to make a soup with the roots using chicken stock. Making a soup or tea from the whole root or slices is more in keeping with the Chinese tradition and the whole food model. However due to natural variations a standardized dose may not be attainable. The key is to purchase the highest quality roots from a reputable source. Liquid forms such as tinctures and extracts from sources that are standardized and are third party tested may be a more desirable method. 
Therapeutic use and Dosage 
The below doses may not apply to all brands. Read product labels before starting therapy. According to mayoclinic.com 1 gram of 100% dong quai extract is equal to 4 grams of fresh dong quai root. 
For menstrual disorders, migraine headaches, coronary artery disease, arthritis, nerve pain, hypertension, menopausal symptoms, etc (mayoclinic.com). 
Dried Root, slices, powder: 1 to 5 grams three times per day
Fluid Extract/Tincture: 3 to 8 ml extract (1:2) or 10 to 40 drops tincture (1:5 in 50-70% alcohol three times per day
Decoction: 1 t to 1 T of cut root in 1 cup of water simmered for 2 to 5 minutes then removed from heat to let stand for 5 to 10 minutes. Drink one to three cups of tea per day. 
For menstrual disorders, menopausal symptoms, smooth muscle spasm, enhancing immune system during cancer therapy (Murray, 1995; 48-49) 
Dried Root or as a tea: 1 – 2 grams
Tincture (1:5): 4 ml
Fluid Extract (1:1): 1 ml 
For PMS, menstrual cramps, irregular menses, menopausal symptoms (wholehealthmd.com).
Capsules: 200mg/ day, three times per day
Extract: 30 drops (1.5 ml) in two-three divided doses per day 
As a blood tonic (Teeguarden, 1984; 88).
Simmer 1 root plus 6 chinese red jujubes with 3 cups water until there is 1 cup of liquid. Drink in two divided doses for 3 days. Or make a chicken soup with 3 roots and drink over 4 days. 
The statements contained herein have not been evaluated by the Food and Drug Administration. This information is intended for educational and informational purposes only and is not intended to diagnose, treat or cure any diseases.  
Bibliography 
Murray, Michael. The Healing Power of Herbs. New York: Three Rivers Press, 1995
Teeguarden, Ron. Chinese Tonic Herbs. Tokyo and New York: Japan Publications, Inc., 1984 
www.healthnotes.com 
www.mayoclinic.com/invoke.cfm?id=NS_patient-Dongquai (www.naturalstandard.com) 
www.raintree.com 
www.webmd.com 
www.wholehealthmd.com 
Additional Resources: 
Beinfield, Harriet and Korngold, Efrem. Between Heaven and Earth. New York: Ballantine Books, 1991 
Murray, Michael. Natural Alternatives to Over-the-Counter & Prescription Drugs. New York: Quill William Morrow, 1994

Just because it’s “Organic” doesn’t mean it’s good for you. The big food conglomerate marketeers are cashing in on the fact that most people figure if it says it’s organic then it must be good for me. 

Don’t be fooled! 
Organic sugar is still sugar. Organic or not – it’s refined, has virtually no nutritive value so is still an ‘empty’ calorie. 
What really chaps my hide is the little containers of organic yogurt marketed to babies. One major brand has 16 g of sugar per serving or approximately 1 tablespoon – that’s 14% of a serving. How is that healthy? 
Whole grains? Just what does that mean? You can’t tell me that Trix is now a health food because it’s made with whole grains! 
No Trans Fat! So what? It’s still fried in a vat of oil and made with refined ingredients. 
Need fiber? How about eating an apple or an orange? It’s so much better for you than a glass of clear fiber. And cheaper on the pocket book too! 
Ok, enough ranting. Eat whole foods!

Studying nutrition is great fun. We are learning about macronutrients now – Protein, Carbohydrates and Fats. The other night, a few friends and I discussed heart health over dinner of ironically hamburgers and fries. I decided to put together a short list of what makes for heart healthy eating… 
Heart Healthy Eating 
Nutrients found to reduce cholesterol and saturated fats in the blood and arteries. 
Lecithin – keeps cell membranes pliable; transports fat in and out of cells
Choline – lipotropic agent that controls fat metabolism, speeds metabolism of fat through the liver; constituent of Lecithin. Important for brain and nerve function
Vitamins E, C – Antioxidants; aids in fat metabolism and protects tissues from free radical damage, helps reduce inflammation
Niacin – a B-complex vitamin; helps reduce cholesterol and fats in blood
Bioflavonoids – bright pigments in fruits and vegetables work with vitamin C to strengthen blood vessel walls
Plant fiber – reduce fat in blood and prevent hardening of arteries
Omega 3 Fatty Acids – of note types EPA and DHA are two important ones. All types help cardio health – cleans circulatory system of cholesterol and fat deposits; decreases stickiness of platelets, reduce blood viscosity, lower lipid levels, lowers cholesterol levels, reduce clotting, lower blood pressure, encourage blood flow to tissues damaged by poor circulation, reduce irregular heart beats 
Foods
Lecithin – beans, especially soybeans; cauliflower, grapes, peanuts, liver
Choline – peas, sprouted beans
Niacin and Vitamin E – whole grains
Vitamin C – sprouts, cabbage, parsley, bell peppers, citrus
Bioflavonoids – citrus peel, cherries, blueberries, grapes, green tea, ginko
Plant fiber – whole grains: especially rye, quinoa, amaranth, oats; fruits and vegetables
Omega 3 Fatty Acids
· Fish – salmon, anchovies, sardines, mackerel, butterfish, tuna, halibut, herring (7-10 oz/week). Or cod liver oil.
· Plant – flax (2-4 T ground seed or 1 T oil/day), hemp, chia seed, pumpkin seed, soy, tempeh, walnut
· Dark Green Vegetables – kale, collards, chard, parsley, cereal grasses (wheat and barley grass)
· Meat – grass fed beef; lamb, bison
· Dairy – raw milk or cheese from grass fed cows, goat, sheep
· Microalgae – spirulina

Those poor vampires in Transylvania…they are having a hard time sucking blood out of victims here in America due to artery clogging ingestion of trans fats. It wasn’t so bad when we used natural saturated fats (in moderation of course) – this phenomenon of artery clogging began in the ’20’s and ’30’s when mortal men decided to tinker with nature. First a little background on fats…they are not the big bad wolf! We need fat – Did you know our brain is 60% fat? Every cell membrane in our body needs fat – but not any ol’kind of fat. We especially need Essential Fatty Acids which are found in polyunsaturated fats like fish oils, seed oils, egg yolks, and vegetable oils. But wait! Yes we even need the vilified Saturated fats. There is indeed a delicate balance of all types of fats that we need so there is a danger in low fat diets. 
Well, there is one kind of fat we definitely don’t need or want… What are trans fats? 
Trans fats are fats that are the mirror image of 99% of the fats found in nature. 
How are trans fats made?
Trans fats are formed when making hydrogenated and partially hydrogenated fats. It’s a by product of the process used to make liquid oils into more shelf stable solid fats. In a nutshell, you take your relatively healthy liquid unsaturated fat and put it into a huge vat will some copper or aluminum catalyst – seal up the vat, add lots of heat and pump in hydrogen gas. Viola! Trans Fat are formed! The effects on the human body… 
A fat that your body no longer recognizes…your cell membranes may become a little friendly with these foreigners but things will get lost in the translation and as a results many important metabolic processes will be compromised or worse yet not happen at all! In fact there have been numerous studies that implicate trans fats as playing a major role in the increase of cancers and cardiovascular disease. And, after being refined and hydrogenated, trans fats have little nutritional value. Remember those essential fatty acids that your body needs? Eating trans fats won’t give you those essential fatty acids. However, your brain knows that you still need those fatty acids so you will crave and eat until you get enough. Now we have entered the land of excess calories and we know what that means…the battle of the bulge…and a new wardrobe. 
To make matters worse…most fried foods are fried in hydrogenated fats. Though hydrogenated fats are built to be more stable, the high frying temperatures for long periods of time will oxidize the fats. Oxidized fats mean rancid fat which means free radicals. Free radicals are not welcome intruders in our bodies as they can do damage to our delicate cells – especially those in our cardiovascular system. 
Why do we have Hydrongenated Fats in the first place?
Follow the money trail… Margarine, made from partially hydrogenated vegetable oil, is a cheap alternative to butter. 
Hydrogenated fats do not oxidize (become rancid) as readily thereby extending the shelf life of foods such as crackers, cookies, peanut butter, snack bars and the list goes on… It was once thought that saturated fats from animal sources were the main cause of heart disease. The assumption that followed was – since polyunsaturated fats were the healthy fat then saturated fats made from polyunstaturated fats must be ok. No one looked closely at the trans fats that was created by hydrogenation. This was and has been the accepted thinking even though there have been numerous studies from as early as the 50’s that discount the theory that saturated animal fats cause heart disease. 
What can you do? Avoid trans fats by avoiding hydrogenated or partially hydrogenated fats. Read your labels. 
Sources: 
www.altmedcabinet.com/heart_disease.htm 
www.bantransfats.com www.nypress.com/14/18/news&columns/humanfollies.cfm 
www.nursingceu.com/NCEU/courses/diet/ 
www.treelight.com/health/PartiallyHydrogenatedOils.html 

Ah, my joints complain when the cold weather rolls around. Lately my fingers have been aching – using my hands as much as I do this is very inconvenient.  

I had heard lots about Glucosamine as a supplement that helps osteoarthritis and other joint ailments but never really paid much attention. One day during a Costco shopping run I had a chance to try one of their liquid glucosamine supplements and though I’ve heard it takes up to 30 days for the stuff to work, by the next day my fingers were not sore at all! I was still a bit skeptical but my fingers had been hurting for months so to have even a day’s relief was…well a relief.  

A few days later my fingers were hurting again. Ok, I said to myself, “This stuff is worth a try” so I let my fingers do the googling to do a bit of research. Liquid was the best for best absorption and the quality of the glucosamine was important. I found a liquid pharmaceutical grade product and put in my order.  

I must be tres sensitive because at half the dose (yippee I get to save $) I have found remarkable results. Not only do my fingers feel fine so do my poor knees.  

The scientific literature also supports the use of glucosamine for joint health – see Dr. Michael Murray’s book the “Encyclopedia of Nutritional Supplements” for more information or do a search on the internet. Dr. Murray warns of the use of NSAIDS (non steroidal anti-inflammatory drugs eg. Aspirin, ibuprofen, acetometaphin, etc) as they have been found to inhibit cartilage repair and in fact hasten the destruction of cartilage.  

I’m a believer – glucosamine works for me and I encourage you to give it a try.