Do you cook your meals in non-stick pans? Use microwave popcorn bags? Walk on stain-resistant carpet?

If so, you may be increasing your risk of osteoarthritis, according to a recent study. That’s because all these items are likely to have perfluorinated compounds, or “PFCs,” which are tied to health effects and potential hormonal disruption.

What are PFCs?

PFCs are a family of fluorine-containing chemicals with unique properties that make them useful in a variety of commercial applications. They can help make materials resistant to stains, sticking, heat, grease, oil, and water. The two most well known PFCs are:

1. Perfluorooctanoic acid (PFOA)
2. Perfluorooctane sulfonate (PFOS)

These chemicals have been used in everyday consumer products for more than 40 years. The Environmental Protection Agency (EPA) has discovered that they are highly persistent in the environment, and widely distributed in our waters and soils. Worse, animal studies have found that they can accumulate in the body over time, where they may cause developmental and other problems. The EPA Science Advisory Board (SAB) has also classified PFOA as a likely human carcinogen.

What the Study Found

According to this recent study, which was published in Environmental Health Perspectives, “Higher concentrations of serum PFOA were associated with osteoarthritis in women.” PFOS was also associated with the disease, though not as strongly as PFOA.

Researchers from Yale School of Forestry and Environmental Studies looked at individuals between the ages of 20 and 84 diagnosed with osteoarthritis who participated in the National Health and Nutrition Examination Survey (NHANES) between 2003 and 2008. They adjusted for other cofounders like age, income, and race/ethnicity, and still found that those with the highest exposure to PFOS and PFOA had a higher risk of osteoarthritis. In fact, women with the highest exposures were about twice as likely to have arthritis than those with the lowest exposures.

Study authors theorized that the chemicals may impact hormonal balances for women. “Our hormone systems are incredibly delicate,” said lead author Sarah Uhl, “and can be thrown off by tiny doses of hormone-disrupting chemicals. And processes like inflammation and cartilage repair are associated with our hormones, and are also associated with osteoarthritis.”

Other Health Problems Linked with PFCs

Osteoarthritis isn’t the only potential health risk associated with PFCs. As Sarah Uhl stated, “This adds to the body of information that we have suggesting that these highly persistent synthetic chemicals are of concern when it comes to the public health.”

Below are some other potential health complications from exposure to PFCs:

• Early onset menopause: A 2011 study found that those with high levels of PFCs were more likely to have gone through menopause prematurely. Researchers concluded that PFCs are associated with endocrine disruption in women.
• Heart disease: A 2012 study indicated that exposure to PFOA may be associated with heart disease and peripheral artery disease. Researchers examined 1,200 people and found increasing blood levels of PFOA were associated with the presence of both.
• Weakened children’s immune system: A 2012 study indicated that children exposed to PFCs were more likely to have weakened immune systems, making them more vulnerable to infections and affecting normal development of the immune system.
• High cholesterol: A 2010 study indicated that higher exposures to PFCs increase the risk of high cholesterol levels. “The authors found a positive association between total cholesterol and serum concentrations of PFOS, PFOA, and PFNA,” the study stated.
• Breast cancer: A 2011 study suggested that blood levels of PFCs “might be risk factors in the development of breast cancer.” Again, hormonal disruption was theorized to be the cause.
• Reproductive development: A 2013 study indicated that exposure to PFOA in utero may affect adult human male semen quality and reproductive hormone levels.
• Childhood asthma: Another 2013 study indicated a possible association between exposure to PFCs and juvenile asthma. “Because of widespread exposure to these chemicals,” the authors wrote,” these findings may be of potential public health concern.”

According to the Centers for Disease Control and Prevention (CDC), researchers found four PFCs (PFOS, PFOA, PFHxS, and PFNA) in the blood of nearly all of the 2,094 people they tested, “indicating widespread exposure to these PFCs in the U.S. population.”

What You Can Do to Protect Yourself and Your Family

Because PFCs are widespread in our population, it’s difficult to avoid them entirely. So far, they’re found in these products and more:

• Fast food packaging
• Textile coatings
• Polishes
• Lubricants
• Scotchguard
• Non-stick cookware
• Firefighting foam
• Waterproof jackets
• Insulation on electric wire
• Car wax
• Stain-resistant upholstery or car interiors
• Flame retardants
• Candy wrappers
• Some personal care products

The government has taken some steps to start gaining control of these chemicals. They include:

• In 2006, the EPA initiated the 2010/2015 PFOA Stewardship Program, a commitment my major PFOA manufacturers to eliminate PFOA and related compounds in their products and manufacturing facility releases by 2015.
• In 2009, the EPA issued an action plan that calls for further studies to investigate the health effects of several PFCs, and to spur new regulations for those found to pose high risks.
• In 2012, the EPA proposed a Significant New Use Rule and a test rule of a subset of these chemicals, which, when finalized, will require companies to report to the EPA before using them in new ways, and to conduct testing on the current uses they play to continue.

Meanwhile, as we’re waiting for the slow pace of the government to change, you can take steps in your own life to reduce your exposure.

• Cut back on packaged food and fast foods. These are often held in containers coated with PFCs to keep grease from soaking through. Examples include French fry boxes, pizza boxes, and microwave popcorn bags.
• When buying furniture or carpet, ask questions. Choose brands that have not been pre-treated with chemicals. Avoid stain- and dirt-resistant types.
• Phase out your Teflon-coated and other non-stick cookware. Discard those with signs of deterioration. When heated to very hot temperatures, these coatings may emit harmful fumes, and most contain PFCs. Manufacturers are moving away from these chemicals and finding other options to reduce stickiness—find those that already have, or try stainless steel and cast iron.
• Use real plates instead of paper plates.
• Pop popcorn the old fashioned way, or use an air popper.
• Avoid buying clothing that is advertised as stain, water, or dirt repellant.
• Avoid personal care products that may have PFCs, including those with “fluoro” or “perfluoro” types of ingredients. Common PFC-containing products include nail polishes, shaving creams, lotions, and pressed powders.
• Use a water filter to remove any potential PFC contamination in your drinking water.

Do you have other tips for avoiding PFCs? Please share.

* * *

Sources
Sarah A. Uhl, et al., “Association of Osteoarthritis with Perfluorooctanoate and Perfluorooctane Sulfonate in NHANES 2003-2008,” Environ Health Perspect 121: 447-452 (2013), http://ehp.niehs.nih.gov/1205673/.

Alan Mozes, “Chemicals in cookware, carpets may raise arthritis risk in women,” Health Day, February 14, 2013, http://wn.wjhg.com/story/21196098/chemicals-in-cookware-carpets-may-raise-arthritis-risk-in-women.

Richard Alleyne, “Chemicals in plastics linke dot early onset menopause,” Telegraph, March 23, 2011, http://www.telegraph.co.uk/health/healthnews/8401712/Chemicals-in-plastics-linked-to-early-onset-menopause.html.

“Chemical in Household Products May be Linked to Heart Disease: Study,” US News and World Report, September 4, 2012, http://health.usnews.com/health-news/news/articles/2012/09/04/chemical-in-household-products-may-be-linked-to-heart-disease-study.

“Study: PFCs Weakened Children’s Immune Systems,” CBS, January 26, 2012, http://minnesota.cbslocal.com/2012/01/26/study-pfcs-weakened-childrens-immune-systems/.

Bonefeld-Jorgensen EC, et al, “Perfluorinated compounds are related to breast cancer risk in Greenlandic Inuit: a case control study,” Environ Health 2011 Oct 6;10:88, http://www.ncbi.nlm.nih.gov/pubmed/21978366.

Anne Vested, et al., “Associations of in Utero Exposure to Perfluorinated Alkyl Acids with Human Semen Quality and Reproductive Hormones in Adult Men,” Environ Health Perspect 121: 453-458 (2013), http://ehp.niehs.nih.gov/1205118/.

Guang-Hui Dong, et al., “Serum Polyfluoroalkyl Concentrations, Asthma Outcomes, and Immunological Markers in a Case-Control Study of Taiwanese Children,” Environmental Health Perspectives, 121(4): 507-513 (April 2013), http://ehp.niehs.nih.gov/wp-content/uploads/121/4/ehp.1205351.pdf.

Rachel Shaffer, “The Chemicals Called PFCs are Everywhere, and That’s a Problem,” Environmental Defense Fund, April 30, 2013, http://www.edf.org/blog/2013/04/30/chemicals-called-pfcs-are-everywhere-and-thats-problem.

“Perfluorinated Chemicals (PFCs),” Mind Disrupted, http://www.minddisrupted.org/documents/MD%20PFC%20Fact.pdf.

“Long-Chain Perfluorinated Chemicals (PFC) Action Plan Summary,” EPA, http://www.epa.gov/opptintr/existingchemicals/pubs/actionplans/pfcs.html.

According to the Mayo Clinic, about 15 percent of couples are infertile. Potential causes of male infertility include illnesses, injuries, health problems, and now, according to a new study—too much time spent sitting around.

Research from Harvard University showed that young men who watched too much television had only half the sperm count of men who rarely watched. If you and your partner are trying to have a baby, it’s time to get active—and try some of these other natural fertility enhancers.

What the Study Found

The Harvard School of Public Health (HSPH) analyzed the semen quality of 189 men between the ages of 18 and 20 who were participating in the Rochester Young Men’s study during 2009-2010 at the University of Rochester.

The men completed surveys, answering questions about their time spent watching TV, DVDs, or videos over the previous three months, in addition to their diet, stress levels, exercise, smoking habits, and other daily activities that could affect fertility. The results showed the following:

• Those who watched 20 hours or more of television per week had a sperm count almost half that of men watching the least television.
• Men who exercised for 15 or more hours weekly at a moderate to vigorous rate had a 73 percent higher sperm count than those who exercised less than five hours per week.
• Mild exercise had no effect on fertility.

Why would TV-watching affect fertility? Researchers weren’t sure, but they theorized that sitting for long periods may heat up the testicles for too long, reducing sperm count in the same way that wearing tight underwear does. Meanwhile, exercise protects against oxidative stress and increases circulation, both of which may be protective for fertility.

Natural Ways to Enhance Male Fertility

Most healthcare organizations define infertility as being unable to conceive after 6 months to one year of unprotected intercourse. If you and your partner are having trouble getting pregnant, it’s best to see your doctor to identify what may be stopping you.

In the meantime, men can avoid the standard things thought to lower sperm count, like exposure to chemicals, hot baths, tight-fitting underwear, smoking, and too much alcohol. Regular exercise, maintaining a healthy weight, and eating a healthy diet will also help.

In addition to the basics, the following natural tips may help raise sperm count and increase the odds of creating a new little life.

1. Vitamin C: Try to get between 2,000 and 6,000 mg a day from the diet and supplements to help encourage healthy sperm.
2. Vitamin B-12: Studies suggest that a vitamin B-12 deficiency can reduce sperm motility and sperm count. A 2002 study found that men who received folic acid (5 mg) and zinc (66 mg) each day increased their total sperm count. Make sure your intake is adequate.
3. Zinc: Make sure you’re getting between 100 to 200 mg daily to increase testosterone levels, sperm count, and sperm mobility. Eat more oysters, lean meats, herring, wheat germ, legumes and nuts.
4. Arginine: A natural amino acid, it helps the body produce protein, and is found in large amounts in sperm. Eat more nuts (almonds, walnuts, hazelnuts, cashews), spinach, lentils, whole grains, and seafood.
5. CoQ10: Studies found that in men with fertility issues, 60 mg/day of CoQ10 increased sperm mobility and increased fertilization rates.
6. Astragalus: A 1992 study found that astragalus (10 mg/ml) significantly increased the motiility of sperm, which could increase male fertility.
7. Omega-3 fatty acids: You’ll find these in fatty fish, walnuts, and flaxseed, as well as in evening primrose oil. They help support sperm membrane fluidity. A 2010 study found that men who took omega-3s daily—including EPA and DHA—experienced a significant improvement in sperm cell total count.

Do you have other tips for enhancing fertility? Please share.

* * *

Sources
Jenny Hope, “Watching TV for too long ‘cuts male fertility by half’. Study shows laziness leads to a drop in sperm quality,” Daily Mail, February 4, 2013, http://www.dailymail.co.uk/health/article-2273566/Watching-TV-long-cuts-male-fertility-half-Study-shows-laziness-leads-drop-sperm-quality.html.

Giancarlo Balercia, et al., “Coenzyme Q10 supplementation in infertile men with idiopathic asthenozoospermia: an open, uncontrolled pilot study,” Fertility and Sterility, January 2004; 81(1): 93-98, http://www.sciencedirect.com/science/article/pii/S0015028203022441.

C.Y. Hong, et al., “Astragalus Membranaceus Stimulates Human Sperm Motility In Vitro,” The American Journal of Chinese Medicine, 1992; 20(03n04): 289, http://www.worldscientific.com/doi/abs/10.1142/S0192415X92000308.

Wai Yee Wong, et al., “Effects of folic acid and zinc sulfate on male factor subfertility: a double-blind, randomized, placebo-controlled trial,” Fertility and Sterility, March 2002, 77(3):491-498, http://www.sciencedirect.com/science/article/pii/S0015028201032290.

M.R. Safarinejad, “Effect of omega-3 polyunsaturated fatty acid supplementation on semen profile and enzymatic anti-oxidant capacity of seminal plasma in infertile men with idiopathic oligoasthenoteratospermia: a double-blind, placebo-controlled, randomised study,” Andrologia, February 2011, 43(1):38-47, http://onlinelibrary.wiley.com/doi/10.1111/j.1439-0272.2009.01013.x/abstract.

Coffee has been with us a long time. The energizing effect of wild coffee was first used in Ethiopia more than a thousand years ago. The earliest evidence of coffee cultivation was in the 15th century in Yemen. Apparently Sufi monks liked it. The Arabian Peninsula is a very hot desert. Perhaps the Sufis figured out that drinking coffee did more than wake them up—it also granted protection from the sun. Now, scientists are picking up the thread: caffeine has anticancer effects.

Caffeine Protects Against Sun Damage and Cancer

Caffeine in your sunscreen? You’ve likely been putting it on for several years and didn’t know it. Scientists worked out how caffeine protects against certain types of skin cancers, which has already lead to better sunscreens.

Professor of Pharmacy Allan Conney at Rutgers University found that the specific anticancer molecular mechanism involves a gene called ATR (Ataxia telangiectasia and Rad3-related), which is suppressed by caffeine molecules. Apparently, dampening ATR activity promotes apoptosis, or the death of DNA-damaged cells. These findings may lead to new ways of preventing skin cancer.

Experts caution, however, that it doesn’t mean coffee lovers are better protected against the disease than non-coffee drinkers. The effect is only found when applied directly to the skin. Read the label on your sunscreen to see if it contains coffee extract or caffeine.

Other studies suggest coffee consumption reduces the risk of prostate cancer, breast cancer, Alzheimer’s disease, dementia, Parkinson’s disease, heart disease, diabetes mellitus type 2, non-alcoholic fatty liver disease, cirrhosis, gout—and keeps you alive longer.

Caffeine’s Longevity Effect

In a large-scale study published in 2012, researchers followed 400,000 volunteers, ages 50 to 71, all free of major diseases at the onset of the study in 1995. By 2008, more than 50,000 of the participants had died. But men who reported drinking two to three cups of coffee a day were 10 percent less likely to have died than those who didn’t imbibe coffee.

Women did even better: those who drank the same amount of coffee as men had a 13 percent less risk of dying. Scientists don’t know why coffee increased their longevity, but the correlation got researchers’ attention.

Caffeine Remodels The Brain

Caffeine may reshape the biochemistry of our brains in ways that might prevent Alzheimer’s, dementia, and memory loss. In a 2012 experiment at the University of Illinois, researchers found that caffeine disrupted the action of adenosine, a substance inside cells that usually provides energy, but can become destructive if it leaks out of cells when they are injured or under stress. Too much adenosine triggers an inflammatory cascade, which can contribute to neurodegeneration. (For more information on the inflammation and neurodegeneration, see my book, Prolonging Health.)

In a 2012 study, researchers from the University of South Florida and the University of Miami tested the blood levels of caffeine in older adults with mild cognitive impairment and then re-evaluated them two to four years later. Those with the lowest levels of caffeine in their bloodstreams were more likely to have progressed to Alzheimer’s than those whose blood indicated they’d had about three cups’ worth of caffeine. The coffee drinkers also had better memories.

Weight Loss Benefits

Most everyone knows that almost all natural weight loss supplements contain caffeine. Now, researchers find that it might be a compound found in the coffee bean that works for weight management.

With an expected 2.3 billion overweight adults in the world by 2015, the World Health Organization takes obesity seriously. Expensive weight loss drugs and surgeries won’t be used in poorer countries. Besides, there’s only a few approved drugs, and they don’t work that well. Plant medicines, however, have known health value and are better accepted by people in the underdeveloped world and by those interested in natural medicine.

Researchers have found that coffee drinkers don’t gain weight as easily as non-coffee drinkers. (Green tea, which also contains caffeine, has the same effect.) A 2012 study evaluated the benefits of high chlorogenic acid green coffee bean extract in reducing weight, body mass, and body fat percentage in healthy human people. The results of the study showed a dramatic reduction in weight, along with diabetes and cardiovascular preventive effects. Green coffee bean extract provides an all natural, low-cost effective therapy for overweight individuals.

Why Did We Think It Was Bad For Us?

If caffeine has so many benefits besides it’s morning wake-up effect, where did the idea that coffee is bad for you come from?

It seems that early research found that exposing cells in a test tube stimulated cancer growth. But by 2000, as more studies were conducted, researchers found that though coffee is mutagenic in vitro it is not mutagenic in vivo – in living tissue. Test tube tests are not relevant to humans. Since then, a growing volume of research attests to the anticancer, and now anti-dementia and other benefits, of caffeine.

However, there’s a rate limiting effect. It seems that like with most potent plant medicines, a little helps a lot when taken over a long time, but too much is not good for you. That’s why I doubt that chugging more coffee improves your odds against preventing cancer. Moderation seems to be the key. Enjoy, but don’t over-indulge. And, also consider green or black teas, which have similar benefits.

Learn More

• New England Journal of Medicine
• Diabetes and Metabolic Syndrome Journal
• Prolonging Health

When you’re on a hike, or walking through the forest, do you look around and wonder, “Now, if I were stuck out here, or totally lost, would I be able to survive? Would I know what to eat and what to avoid?”

Though most of us won’t ever have to face that situation, we can learn what wildflowers are safe to eat now, and even enjoy them as part of a healthy diet. After all, what’s better than enjoying a side dish that you found for free on your afternoon walk through the neighboring fields?

What to Avoid

The first thing you want to know is what to avoid when you’re scouting around for free wildflower tasties. A bite of one of the bad guys can get you itching, throwing up, or worse. Here are some general guidelines of what to stay away from:

• Anything with spines, thorns, or fine hairs.
• Plants with three-leaved growth patterns.
• Those with milky or discolored sap.
• Flowers growing along the roadside or near homes, as these can be contaminated with chemicals from car exhaust and herbicides.
• Anything with a bitter or soapy taste.
• Beans, bulbs, or seeds inside pods.
• Foliage that looks like dill, carrot, parsnip, or parsley-like.
• Plants that have an “almond” scent in the leaves or woody parts.
• Grain heads with black, pink, or purplish spurs.

Best bet—if you’re not experienced with gathering edible wildflowers, check with your herbalist before eating anything. Then try just a little bit to see how your body reacts before going all out. You can also try rubbing some on your elbow or wrist to see if it causes a reaction, then hold on your tongue for a couple minutes to see if that causes any burning or tingling.

What to Try

Though there are a great number of plants and flowers that are edible, it would take an encyclopedia to list them all. Below are a few that are likely to be easy to find, and safe to try. Always use precautions, however, to protect yourself and your family.

1. Clover: Red and white clovers, less than a foot tall, have leaves with a V-shaped marking. Blossoms are round with tiny white or purplish-red flowers. These are great for salads or in corn or wheat flour to make bread or muffins. Just make sure the flowers are fresh when using, or totally dried with no mold.
2. Daylily: Leaves are long and slender, grass-like, and grow in clumps from the crown of the plant, which reaches up to four feet. Flowers are yellow, red, pink, purple, and melon or cream-pink colored. Petals are good in salads or as a fresh garnish. You can also cook the unopened buds like green beans.
3. Elderflower: Also called “elderberry,” this is a large shrub with gray-brown bark and feathery leaves. Tiny flowers bloom in summer, and black berries follow in the fall. You can use the flower heads in pancake batter to make fritters, or infuse them for tea. Avoid other parts of the plant, as they can be poisonous. Uncooked berries can cause stomach upset.
4. Cattail: Avoid the brown cigar-shaped pods that form in later summer, but during the spring time, when the upper flower of the plant emerges, you can pick this while it’s still green and boil for 10 minutes for a corn-like side dish.
5. Asparagus: Most of us already know this is an edible plant—but just forget that it’s right outside the back door. Eat it raw or boil it, and choose the thinner stalks for a more tender taste.
6. Corn Poppy: Also called the corn rose or field poppy, this plant flowers in late spring with large, showy blooms commonly with a black spot at the base. Though the leaves are mildly poisonous to grazing animals, people can cook the young ones like spinach.
7. Dandelions: The greens are perfect as a salad green, or you can steam them as well. Just be sure to get those untouched by pesticides.
8. Plaintain: A low-growing plant with broad, oval leaves and a flower stem that grows erect from the center. Blanche the leaves and sauté with butter and garlic.
9. Chickweed: A low-growing plant with pointed, oval, bright-green leaves, and tiny, white, 5-petaled blossoms. You can sprinkle the blossoms on salads, use the seeds to make bread or thicken soups, or add the leaves to your green smoothie. Young leaves and stems also make a great addition to salads. Just don’t eat too much as it can cause stomach upset.
10. Cowslip: A common herbaceous plant with small, bright, yellow flowers, cowslip is a close relative of the primrose. You can use the flowers in salads or as a garnish, and the leaves are perfect raw in salads or to make a tea.

Do you know of other wildflowers that are safe to eat? Please let us know!

* * *

Sources
“Edibility of Plants,” Wilderness Survival, http://www.wilderness-survival.net/plants-1.php.

“Common Edible Roadside Flowers,” Garden Guides, http://www.gardenguides.com/101684-common-edible-roadside-flowers.html.

Green Deane, “Edible Wild Flowers,” Eat the Weeds, http://www.eattheweeds.com/edible-wild-flowers/.

“If You Can’t Beat ’Em, Eat ’Em! 10 Common Edible Weeds,” The Daily Green, http://www.thedailygreen.com/green-homes/latest/weeds-edible-plants-0409#slide-4.

The food industry is smart, and knows that most people are looking for healthier options these days. Unfortunately, though some conscientious companies are creating good low-fat, low-sugar, and low sodium options, others are simply dressing up unhealthy options to look healthy.

Shoppers need to be more careful than ever when seeking out the good stuff from the scams. Watch out for the following on your next trip to the grocery store.

1. Dried fruit & nut mixes. Sound healthy, right? If companies stick with dried fruit and nuts, they are. But most add sugar coatings and lots of salt. Look for those with natural dried fruit, seeds, and unsalted nuts—check the ingredient deck and food facts to be sure.
2. Lentil chips: These are supposed to be gluten-free, bean-based chips—advertised as being a good source of protein. Yet most contain only lentil “powder,” along with potato starch, oil, and salt. They have little fiber, often about the same number of calories as potato chips, and only 3-4 grams of protein. Even those labeled as having “light sea salt” often have hundreds of milligrams more sodium than regular chips.
3. Veggie patties: If you’re on a vegetarian or vegan diet, these may look like a good option, but read carefully. Many of the prepared, frozen types have a lot of fillers (gums, cornstarch, yeast extract) and few real vegetables. Choose those that have real vegetables first on the ingredient list, and watch out for sodium and calorie levels.
4. Protein shakes: These are often advertised as being full of protein, vegetables, fruit, and sometimes real dairy. Yet upon a closer look you may find that the protein comes from whey protein concentrate or soy protein isolate instead of from real food. They also like to fool you as to how much protein you’re getting by stating how much is in the bottle—when the bottle may contain two or more servings, which would cut that protein amount in half or more. Read carefully, and consider tempeh, quinoa, almonds, yogurt, kefir, or organic lean meat as better choices for real protein.
5. Multi-grain and wheat breads: Everyone knows whole grains are better, so the food industry is now putting out a lot more multi-grain and whole wheat breads. Surely these are healthier? Look carefully. Some brands put “multi-grain” on the front of the package, but then actually use refined grains in the recipe. Read the label carefully—if it says “bleached” or “unbleached enriched wheat flour,” you’re not getting whole grains. Look for words like “whole grain,” “whole wheat,” “stoneground wheat,” “oats,” etc.
6. Energy bars: Companies that manufacture these are even starting to conduct scientific research on them to convince us of their value. The KIND Plus Pomegranate Blueberry Pistachio + Antioxidants bar label says that a study by the Yale-Griffin Prevention Research Center showed that eating two bars a day helped prevent weight gain. Yet each bar has about 200 calories, and come to find out, the study didn’t put the bars up against any other food in a real test—they simply told 94 overweight adults to eat two bars a day, and eight weeks later found the participants hadn’t gained any more weight. (Nor did they lose any.) Try a real piece of fruit, a cup of natural trail mix, or low-fat cheese instead.
7. Greek yogurt cereals and bars: Plain, natural Greek yogurt is full of protein and probiotics. But many food manufacturers are trying to use the healthy halo around Greek yogurt in products that aren’t so healthy. Take Greek yogurt cereals. Post Honey Bunches of Oats Greek Honey Crunch is one of them. The only thing they have that allows them to add the name “Greek yogurt” onto the label is a pinch of yogurt powder, mixed in with wheat, sugar, rice, corn meal, and oil. The powder is heat treated, so there are no live cultures. And the protein comes from milk protein isolate, not from the yogurt. Yogurt snack bars are typically made with Greek yogurt coating that has more sugar, palm kernel oil, palm oil, and shea oil than Greek yogurt. Just stick with the plain Greek yogurt.
8. Vitamin water: Might be great if it was just water with vitamins, but most of these have about 32 grams of sugar, and the source of the vitamins is questionable, many coming from coal tar, sorbitol, and the like. Try real fruit instead—like a slice of lemon in your glass of water. Same with the bottled teas, by the way—watch for added sugar.
9. Gluten-free foods: It’s getting more and more popular to shun wheat, and though some people have a real reason to—such as celiac disease or a wheat sensitivity—food manufacturers are trying to get us all on the bandwagon with prepared foods that may be lacking gluten, but have plenty of sugar, fat, and salt. Choose carefully if you must, but remember that processed foods are often low on the healthy-food chain. Healthy options typically have a whole grain, such as brown rice flour, as the first ingredient.
10. Reduced-fat peanut butter. They take out the good-for-you fats and add in sugar instead. Check out the labels and you’ll see. Look instead for natural nut butters with no added oils or sugars.

Do you know of other foods that look healthy, but really aren’t? Please let us know!

* * *

Source
“Unmasked,” Nutrition Action Healthletter, April 2013.

I value loyalty. It’s a principle worth cultivating. But even though I was raised in a medical family, I never totally believed in conventional medical practices. As modern drugs became the center of therapy, I pulled away even more. It seemed all about the money and not about patients.

Drugs don’t cure anything. Vitamin therapy, other then to treat deficiency disease like vitamin C for scurvy, was actively discouraged. And doctors openly ridiculed patients who took a multivitamin. Conventional medical practice was no longer worthy of my loyalty.

I’m sure many of you feel the same. Luckily, times are changing.

Today, as more problems arise with pharmaceutical treatments for Alzheimer’s disease, and more drugs fail, scientists are turning to natural compounds. What if natural molecules found in common B vitamins worked as well as drugs? A recent study at Oxford University used brain MRIs to track the benefits of lowering homocysteine with vitamins B6 and B12, plus folic acid.

Researchers wanted to find out if it was possible to prevent atrophy in key brain regions related to cognitive decline during aging, and specifically to Alzheimer’s disease. So far, the only thing we know that works is exercise. Drugs have little to no benefit. But, what taking vitamins worked to lower common biomarkers associated with inflammation?

High homocysteine is an important target. In fact, the lower the level, the better your health and longevity.

What’s Homocysteine?

Homocysteine is a metabolite of the amino acid methionine. “Homocystinuria,” high homocysteine levels, is a genetic disorder in which blood levels of homocysteine are about 20 times higher than normal, and is associated with an increased risk for premature vascular disease, sometimes leading to strokes or heart attacks. It is also associated with Alzheimer’s disease. In 1969, Dr. Kilmer McCully was the first to suggest that high-normal serum levels of homocysteine likewise constitute a risk factor for cardiovascular disease.

Study Shows Vitamin B Slows Brain Shrinkage

The results of the Oxford study showed that the B-vitamin treatment (folic acid 0.8 mg, vitamin B6 20 mg, vitamin B12 0.5 mg) slowed shrinkage of the brain over two years. It also reduced cerebral atrophy as much as sevenfold.

In an interview on Bloomberg News, Dr. A. David Smith, founding director of the Oxford Project to Investigate Memory and Ageing, said the B-vitamin treatment was “the first and only disease-modifying treatment that’s worked. We have proved the concept that you can modify the disease.”

Getting Homocysteine Down

This therapy works in at least two ways:

1. B6, B12, and folic acid lower homocystiene, and
2. these nutrients may have independent actions on lowering inflammation.

Previous studies suggest that high dosages of methylcobalamin—a form of vitamin B12—lower inflammation. Methylcobalamin is one of two active coenzymes used by vitamin B12-dependent enzymes. It is the specific form of B12 used by 5-methyltetrahydrofolate-homocysteine methyltransferase, an enzyme that helps metabolize homocysteine.

It is well known by naturopathic doctors (NDs) that this nutrient combination is good for your health and lowers homocysteine. Of course, eating a plant-based, anti-inflammatory diet is also necessary to control homocysteine. However, some people have a genetic mutation that leads to higher levels of homocysteine.

Methylenetetrahydrofolate reductase (MTHFR) is an important enzyme in the methylation cycle, and is encoded by the MTHFR gene. It is necessary for homocysteine re-methylation back to methionine. Without enough MTHFR, homocysteine builds up. Genetic variations in this gene increase susceptibility to cardiovascular disease, neural tube defects, colon cancer, leukemia, and Alzheimer’s. It is easily tested in a blood sample.

I recommend that everyone check their homocysteine levels at least once a year. Because MTHFR is an inherited mutation, you only need to test once for that. Vitamin tests are easily done in a blood sample and are not expensive.

Comprehensive Lab Panel for Homocysteine Evaluation

• Plasma Homocysteine
• Methylenetetrahydrofolate Reductase (MTHFR), DNA Analysis
• Vitamin B12
• Vitamin B6
• Folic Acid

Natural Ways to Lower Homocysteine

The key for lowering homocysteine is a plant-based diet. Eating lots of green leafy vegetables assures high levels of folic acid. Vitamin B6 is found in legumes, especially chickpeas, seeds and nuts, whole grains, as well as in fish and meat. Since Vitamin B12 is mainly found in animal products, getting enough is a challenge for vegans, so supplementation with methylcobalamin is important.

One gene mutation, C677T, results in the MTHFR enzyme being 20% less efficient in metabolizing homocysteine. If you have this mutation, your homocysteine levels will be higher, especially when plasma folate levels are at the lower end of normal.

If you have this mutation, even with a great diet and supplementation with B6, B12, and folate, it’s difficult to keep your homocysteine levels lower than 9. Therefore, I find it best to keep Vitamin B6, B12, and folate at optimal levels as measure by a blood test, which I’ve written about in my Blood Test Blueprint manual.

Supplement Solutions

If you are generally healthy and without MTHFR gene mutations, eating more vegetables and getting enough exercise, plus taking a vitamin B complex supplement, is usually enough to lower homocysteine. In the Oxford research study, even low doses of folic acid, Vitamin B6 and B12 used over a period of time made a positive difference.

If you have MTHFR gene mutations, however, especially C677T, you require coenzyme nutrients. These are special forms of vitamins that make them more metabolically active.

Coenzyme Nutrients for Maximum Homocysteine Lowering

• L-5-Methyltetrahydrofolate 800 to 1,600 mcg
• Methylcobalamin 1,000 to 4,000 mcg
• Pyridoxal 5-Phosphate 20 to 50 mg

As you follow your blood test results, adjust the dosage of your supplements as necessary to maintain optimal levels. Take only what you need to reach optimal levels. Do not push levels beyond optimal ranges unless supervised by your doctor.

To prevent cardiovascular disease, many cancers, and reduce your risk for Alzheimer’s, eat plenty of fresh green leafy vegetables, exercise every day, and take coenzyme supplements. Who knows, you might have more energy and live longer.

Being from California, smoothies were “in” back in the 60s and early 70s, but only among health nuts, as we were called then. Most of us “nuts” were very young, radical in our dress and political beliefs, extreme vegetarians, meditators and surfers, and hippies. We did yoga and practiced tai chi and qi gong before it was cool. It was definitely a youth movement with all the spontaneity, exhilaration, and enthusiasm of discovery, but completely lacking in comprehension.

But not all health-minded Californians were in their twenties. Many of the original health food pioneers—like Paul Bragg and his daughter Patricia Bragg, Dr. Bernard Jensen, Gerald Benesh, Jack Lalanne, and Edmund Szekely of Essene Gospel fame and founder of Rancho La Puerta health spa and retreat—were still around. Their followers owned or worked in the first health food stores and juice shops. Vegetarian restaurants popped up, and in our kitchens we made and sold fresh almond milk, granola and health bars.

Baby Steps in Juicing

The only juicer was the gigantic “Champion.” Blenders were relatively new and not powerful enough to puree raw vegetables. In those days, we made mostly fruit smoothies with protein powder. These smoothies provided a high protein and quick calorie fix. Lots of fruit and honey made for a natural high fructose boost. We didn’t understand smoothie nutrition back then. We didn’t know that too much fructose even from natural sources was not the way to optimal health. From time to time, a dash of home spun nutrition wisdom helped us keep a semblance of balance.

Once, when my mother an old school Lithuanian and a registered nurse who lived in New England—visited me in Southern California, she was horrified. “That’s baby pabulum,” she scolded. “You’re eating like old folk or sick people. You’re not exercising your teeth and gums. There’s no fiber. Where’s your protein?” I didn’t know it then, but she was right.

We’ve Learned Things, but We’re Still Learning

Things have gotten better. There are great juices now and powerful blenders. Protein powder choices are overwhelming, as are super food and juice concentrate additions, and product quality is much better. But smoothie madness is still more like a cult than a movement.

A new wave of vegetarians is obsessed with proving that they can get enough protein from plant sources. They power up with spirulina or overdo soy. There’s still confusion about the difference between getting lots of amino acids and complete bioavailable protein sources. And several other indispensible nutritional points get overlooked.

As a clinician with thirty years of practice in California and five in South Florida, I can cautiously say that I’ve seen it all. With so many new products to choose from, the basics often get overlooked. Take fiber for example.

Fiber for Health

Dietary fiber is found in fruits, vegetables, whole grains and legumes. Adequate fiber is almost a sure thing to prevent or relieve constipation. But high fiber foods provide other health benefits as well, such as helping to maintain a healthy weight, lowering your risk of diabetes and heart disease, preventing cancer, and providing prebiotic support for friendly bacteria.

On average, an adult needs at least 35 grams of fiber a day. Women tend to need slightly less. To be effective at preventing cancer, some researches advise daily fiber intake should be at least 40 grams. Traditional indigenous people eating diets high in complex carbohydrates can consume upwards to 75 grams daily. The average American diet provides 15 grams or less per day. (When I first started practicing, the average American consumed only about 5 grams daily!) The average vegetarian diet provides for at least 25 grams daily.

Benefits of Fiber

• Provides bulk for normal bowel movement.
• Reduces inflammation.
• Lowers cholesterol.
• May prevent colon cancer.
• Prevents hemorrhoids.
• Lowers blood sugar.
• Increases insulin sensitivity.
• Manages weight.

High Fiber Smoothie Medicine

So how do you make a smoothie that’s a medical beverage? First, it has to be low in sugar, especially fructose, and fiber rich. Next it has to have loads of antioxidants and phytonutrients. Packing it with probiotics is another key step. Adding 15-20 grams of good quality, high biological value protein is important. And, having enough omega fatty acids not only makes for a thicker consistency, but completes the nutrient profile.

There are endless variations and personal recipes on smoothies. Even The New York Times has blogs with gourmet smoothie recipes. What’s important is that your smoothies promote health. They should not just provide a boost from too much natural sugar or pump up on protein. Smoothie medicine optimizes fiber content along with providing sufficient amounts of prebiotics and probiotics.

There are lots of fiber sources perfect for smoothies, but here are three of my favorites.

1. Chia Seeds: High in fiber with a good protein profile like quinoa with all of the essential amino acids (so you don’t need to combine with legumes), chia seeds are also higher in omega-3 fatty acids than flaxseeds. They contain phytochemicals, phosphorus and manganese, calcium, some vitamin C, and traces of potassium, boron, and sodium.
2. Flaxseeds: Probably the most scientifically studied of all edible seeds, flax or linseed is a potent super food. Flax contains lignans, which have both plant estrogen and antioxidant properties necessary for health. Flaxseed contains as much as 800 times more lignans than other plant foods. They also have omega-3 and -6 fatty acids, vitamins B-1, B-2, C, E, and carotene, along with the minerals iron, zinc, and trace amounts of potassium, magnesium, phosphorus, and calcium.
3. Rice Bran: One of the original super foods, rice bran contains an amazing number of nutrients including antioxidants, phytonutrients, phytosterols, tocotrienols, carotenoids, vitamin E complex, gamma oryzanol, and B vitamins. It boasts an array of minerals including potassium, calcium, magnesium, iron, phosphorus, zinc; plus it’s packed with omega-3 and -6 fatty acids.

These high fiber choices are not the only ones. Also consider hemp seeds and oat bran, as well as other seeds and nuts. Pumpkin seeds are worth trying. And don’t neglect the classics like muesli and old fashioned rolled oats.

Fiber Content (grams of fiber per tablespoon)
Chia Seeds 7.4
Flaxseeds 5.0
Rice Bran 2.0
Muesli 0.6
Oats 0.25

Adding seeds and grains to your smoothie not only adds grams of fiber. When you soak chia and flax seeds in liquid, they expand and become gelatinous. This sticky gel soothes the gastrointestinal tract and adds a prebiotic effect promoting healthy bacteria colonization. It also adds substance to a smoothie so you feel fuller and more satisfied, like after you’ve eaten a meal.

If your chia, flaxseeds, or muesli are not ground, they will be not blend well and will be too harsh on your intestines. The solution is to soak them the night before. Place the muesli, chia or flaxseeds in a small bowl and cover with rice or almond milk, or pure water. Refrigerate overnight. Soak nuts overnight as well. One teaspoon of seeds makes about a tablespoon from expansion.

How to Sweeten in a Healthy Way

Don’t add bananas or lots of fruit because of the high fructose content. Berries, however—fresh or frozen—make for a high antioxidant boost.

Don’t add honey or agave syrup for the same reason: they are high in fructose. Instead, consider adding Yacon syrup. A Peruvian super food, Yacon (Smallanthus sonchifolius) is mostly composed of fructooligosaccharides (FOS), which are not easily absorbed by the body. This means Yacon does not raise glucose levels. It’s semi-sweet with a low glycemic index, with amazing prebiotic properties to boost friendly bacteria—probiotics that are necessary for gut health. Add a dash of probiotic powder to turn your high fiber smoothie into an optimal wellness beverage.

Benefits of Yacon

• Regulates friendly intestinal flora
• Reduces constipation
• Helps prevent colon cancer
• Improves calcium and magnesium absorption
• Helps manage cholesterol
• Contains glyconutrients that boost the immune system
• Contains antioxidants
• Contains up to 30% FOS
• Rich in antioxidants
• Helps prevent blood sugar disorders

Learn More

• How to make muesli
• Fiber facts
• Chia nutrition facts

When I traveled in Greece I sampled several vegan versions of stuffed vegetables. Greek rice stuffed peppers was one of my favorites. I switched out the traditional Arborio rice for brown rice to make this a whole grain version. If you like the combination of lemon and dill, you’re going to love these.

Prep Time: 30 min

Total Time: 1 hour 20 min

Yield:Serves 3-4 for entrées or 6-8 as a side dish

Ingredients

6 large or 8 small bell peppers (any color but green)
1 large onion, diced
3 medium carrots, peeled and diced
3 small zucchinis, peeled and diced
1 cup / 236 ml. vegetable broth
3 cups cooked brown rice
5 Tbsp. tomato paste
3/4 cup whole fresh parsley, de-stemmed and chopped
3/4 cup whole fresh dill, de-stemmed and chopped
1/2-1 lemon, juiced
1/4 tsp. fresh ground pepper
3/4 tsp. Herbamare or salt (or to taste)
1 lemon—cut into wedges (optional)

Directions

1. Preheat oven to 350 F /175 C. Cut tops off of peppers like you would a jack-o-lantern,
   remove seeds, and wash thoroughly.
2. Place in an oven safe dish arranged upright and put tops back on. Bake for 30 minutes.
3. Meanwhile, in a large pan, saut. onions, carrots and zucchini in vegetable broth for 5-6 minutes.
4. Stir in the rice and tomato paste and coat thoroughly.
5. Add parsley, dill, lemon juice, pepper, and Herbamare or salt and stir to combine.
6. When peppers are ready, remove from oven and fill with stuffing.
7. Place tops back on peppers and bake for an extra 30-40 minutes until peppers are soft.
8. Serve additional wedges of lemon if desired.

Additional Tips

Don’t use green peppers. Green peppers are unripe and much harder. They will not be done in time if you cook them along with red, yellow or orange peppers. You can substitute white rice if you like.

Nutrition Facts
6 Servings

Amount Per Serving

• Calories 170.9
• Total Fat 1.4 g
• Saturated Fat 0.3 g
• Sodium 325.7 mg
• Total Carbohydrate 37.1 g
• Dietary Fiber 5.6 g
• Sugars 3.6 g
• Protein 4.4 g

That reusable shopping bag you’re taking to the grocery store could be eco-friendly, but it could also be filled with bacteria that could send your family to the hospital.

When was the last time you washed that bag? Researchers say that if you’re like most people, it wasn’t recently enough.

Researchers Find E. Coli in Reusable Shopping Bags

Effective July 1, 2012, Seattle banned the use of plastic bags, prohibiting all retail stores from providing customers with single-use plastic shopping bags. San Francisco had already done the same in 2007, become the first city to ban plastic bags at large grocery stores in the country. As of October 2013, plastic bags will be history at all stores and restaurants as well.

Though potentially a good idea for the environment, a recent study questions whether it’s a good idea for our health. Researchers at the University of Pennsylvania and George Mason University noted that the San Francisco hospital was getting more patients coming in for emergency treatment of E. Coli infections in the three months after the ban went into effect. Furthermore, after checking state and federal data on emergency room admissions and food-borne illness deaths, they found a 46 percent rise in those deaths in San Francisco after the ban.

“Our results suggest that the San Francisco ban led to, conservatively, 5.4 annual additional deaths,” the authors wrote.

Despite Debate, the Results Raise a Red Flag

Some experts have criticized the study, claiming it was conducted with “sloppy” research and that it raised more questions than it answered. Critics state that the authors, Jonathan Klick and Joshua D. Wright, looked into emergency room admissions for illnesses related to food-borne illnesses before and for three months after San Francisco imposed its ban in 2007 (with no comparable uptick in other nearby counties), and attributed the increase in illnesses and deaths that they found to the plastic bag ban.

Tomás Aragón, an epidemiologist at U.C. Berkeley and health officer for the city of San Francisco, for example, stated that the evidence, though suggestive, don’t offer proof. In order to establish a clear link between the bag ban and the illness, one would have to show that the same people using the reusable bags were also the ones getting sick. He also noted in a memo that emergency-room data, such as that used by the study authors, can be very incomplete.

Aragón further notes that the increase in food-borne illnesses could have been due to a different disease that has seen increases since 2005 in the U.S.

The Point is to Wash Your Reusable Bags

Though more research needs to be completed before we can say for sure what effect reusable bags may be having on our health, one thing is clear—the bags can be contaminated with germs. This was shown in another study completed in 2010.

Researchers at the University of Arizona and Loma Linda University found, after testing reusable bags for bacteria, that 51 percent of them had coliform bacteria, an indicator of pathogens, and 12 percent had the potentially deadly E. coli. Meanwhile, 97 percent of the shoppers admitted that they did not wash their bags regularly, and only 25 percent said they used separate bags for meat and vegetables.

So whether the San Francisco study provides solid proof of an increase in foodborne illnesses or not, it raises the question—when was the last time you washed your reusable bag?

Protecting Your Family Is Easy

Fortunately, it’s easy to make the changes that will protect your family’s health. As long as you take the following steps, you can continue to use your bag with confidence.

• Wash the bag at least once a week in warm water, either by hand with soapy water and lemon juice or vinegar, or in the washing machine. Studies show that this simple step reduces bacteria by more than 99.9 percent.
• Put your meat in a separate bag or bin. Pathogens are more likely to leak out into the bag from raw meat.
• Put your produce in a separate bag or bin. Any pathogens in your bag can easily contaminate raw produce like lettuce, celery, and strawberries.
• Let bags air out in an open, well-lit area after shopping before storing them.
• Don’t use your reusable grocery shopping bags for other purposes, such as to carry books or gym clothes.
• Avoid storing reusable bags in the trunk of the car, where high temperatures can encourage bacteria growth.

Do you regularly wash your reusable bag? Please share your tips.

* * *

Sources
Katherine Mangu-Ward, “Are Plastic Bag Bans Making Us Sick?” Reason.com, January 24, 2013, http://reason.com/blog/2013/01/24/are-plastic-bag-bans-making-us-sick.

Aaron Sankin, “Plastic Bag Ban Responsible for Spike in E.Coli Infections, Study Says,” Huffington Post, February 7, 2013, http://www.huffingtonpost.com/2013/02/07/plastic-bag-ban_n_2641430.html?utm_hp_ref=green&ir=Green&utm_source=twitterfeed&utm_medium=twitter.

Ramesh Ponnuru, “When Going Green Makes People Sick,” The Week, February 22, 2013.

Drake Bennett, “Paper or Plastic (or Deadly Food-Borne Pathogens)?” Bloomberg, January 15, 2013, http://www.businessweek.com/articles/2013-01-15/paper-or-plastic-or-deadly-food-borne-pathogens.

Brad Plumer, “Are bans on plastic bags making people sick? Not so fast,” Washington Post, February 16, 2013, http://www.washingtonpost.com/blogs/wonkblog/wp/2013/02/16/is-san-franciscos-ban-on-plastic-bags-making-people-sick-perhaps-not/.

Garlic is a super healthy food, with studies indicating it may help prevent cancer, heart disease, and even the common cold. Eating it, however, can have some negative consequences—especially for your significant other.

The University of California says that all of us have our own “odor signature,” largely determined by genetics, health, and personal hygiene, but diet can also play a role. Sulfur-containing foods, for example, like broccoli, cabbage, cauliflower, garlic, and onions, can all have a negative affect on body odor, making you smell less attractive than you might like for up to 72 hours after eating them.

Fortunately, there are also foods that can help you smell “good,” so if you’re headed out on a hot date, or spending a weekend with that special someone in your life, you may want to stock up on those items for a few days.

Foods that Cause Body Odor

In addition to the foods mentioned above (garlic, onions, etc.), there are others that can have a negative affect on how you smell.

• Red meat: In a small 2006 study (Chemical Senses), after men went for two weeks without eating meat, their scents were rated as more attractive by women.
• Alcohol: Drink too much, and it may be released through your pores, giving you the same smell as your beer or wine.
• Fish: Though most people can eat fish without smelling bad, some have a unique inherited metabolic disorder that causes them to smell “fishy” after consuming fish and other high-protein foods. If you find you don’t smell good after that salmon dinner, that may be why.
• Asparagus: It produces that funny odor in the urine, but typically, no one but you will notice it. Since this food has so many health benefits, it’s best to eat more, not less, of it.
• Curry/Cumin: These spices are very healthy, but they can leave you “stewing” for days, smelling like your spicy dinner all weekend.
• Coffee: Highly acidic, it dries your mouth out, which can contribute to bad breath. Skip this one if you’re on a date, or follow it up with some better smelling herbal tea.
• Junk food: Partially hydrogenated oils and refined flours and sugars tend to ferment in your intestines, as they’re harder to digest. The toxins are then released through your pores, affecting your scent.

Foods that Leave a Pleasant Smell Behind

Now that you know what to avoid before that big date, what can you consume that will help you give off a natural, pleasant smelling scent? Try these goodies:

1. Citrus fruits: They’re all fresh with lively, awakening scents, plus they’re readily absorbed by the body, improving your scent. Try pineapples, oranges, strawberries, and apples. A glass of apple juice a day can also help keep bad smells away.
2. Cardamom: Known as a great breath freshener, cardamom also permeates the body quickly, leaving behind a fresh aroma.
3. Jasmine tea: Drink a cup and you smell great. All herbal teas help digestion, moving toxins out of your body—which naturally helps you smell nicer.
4. Fenugreek seeds: Soak these overnight in water, then munch in the morning to improve your scent throughout the day.
5. Rosemary: This is not only a wonderful spice and a great treatment for skin, but it also helps annihilate body odor.
6. Yogurt: The beneficial microorganisms help your stomach digest food and combat toxins more efficiently, cutting back on the natural causes of body odor.
7. Water with lemon: Water flushes you out, and lemon is another citrus fruit that can help clean and refresh your system. Drinking more water, in general, also helps keep you smelling clean.
8. Cinnamon, thyme, and peppermint: Three spices that will improve rather than sabotage your natural smell.

Do you know of other foods that have pleasant-smelling side effects? Please let us know!