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HOW TO USE SUPERFOODS AS

Maximize the powers of Turmeric, Oil, Apple Cider Vinegar, , Garlic, Raw Honey and Lemon Table of Contents This is the free version. The total content you can access will be limited. To unlock access to specific dosages for each ailment, more home remedies, and recipes, you can upgrade by clicking these banners at anytime.

1. Introduction 2.Coconut Oil 2.1 Introduction 2.2 For Fighting Infection and Boosting Your Immune System 2.3 For Dental Health 2.4 For Your and Hair 2.5 For Memory Impairment and Alzheimer’s 2.6 For Treatment and Prevention

3. Apple Cider Vinegar 3.1 Introduction 3.2 For Fighting Infection 3.3 For Controlling Weight and Blood Levels 3.4 For Digestive Health 3.5 For Skin and Hair

4. Turmeric 4.1 Introduction 4.2 For Fighting Cancer 4.3 For Your Skin 4.4 For Balancing Your Blood Sugar 4.5 For Mental Health 4.6 For Pain and Inflammation

5. Ginger 5.1 Introduction 5.2 For Indigestion and Stimulating Your Appetite 5.3 For Joint and Muscle Pain Relief 5.4 For Nausea 5.5 For Mental Health 5.6 For Cancer Treatment and Prevention 6. Garlic 6.1 Introduction 6.2 For Boosting Your Immune System 6.3 For Fighting Candida and Infections 6.4 For Cardiovascular Health 6.5 For Cancer Treatment and Prevention

7. Raw Honey 7.1 Introduction 7.2 For Skincare and Haircare 7.3 For Healing 7.4 For Digestive Health 7.5 For Fighting Infections

8. Lemon 8.1 Introduction 8.2 For Boosting Your Immune System 8.3 For Weight Loss 8.4 For Digestive & Liver Health 8.5 For Your Skin and Hair 8.6 For Heart Health and Mental Health 9. A Word of Caution 10. Cooking With Superfoods 10.1 Cool Coconut Oil Recipes 10.2 Amazing Apple Cider Vinegar Recipes 10.3 Terrific Turmeric Recipes 10.4 Great Ginger Recipes 10.5 Glorious Garlic Recipes 10.6 Healing Honey Recipes 10.7 Lovely Lemon Recipes 10.8 For Cancer Treatment and Prevention 10.9 For Pain and Inflammation

11. Thank You for Reading! 12. Sources Introduction Health statistics in the are alarming. If you’re an average American, you will quite likely be diagnosed with a chronic illness by the time you’re 55. In fact, 78% of American men and women around that age will have at least one chronic health condition, and almost half of them will have two or more 1.

Cancer. Arthritis. . Heart . These words are spoken far, far too often. So, if we’re spending more than most of the world on healthcare (a whopping 3 trillion dollars 2 a year), why are more and more people seemingly suffering from such poor health? As we researched the question further, we realized that something didn’t add up. But who are we?

Started a little over a year ago by Oren and Mo, The Hearty Soul is a thriving community dedicated to spreading the knowledge of the world’s leading health experts. Every day we’re collecting studies, tips, and recipes for some of nature’s most healing in one place (right here!) to help readers like you live a healthier and more natural life. Since its inception, The Hearty Soul has grown at an incredible pace. Every success story we hear from our readers continues to make us smile. Still, others have reached out to us through Facebook and email to ask for more remedies, more precise dosages, and more coverage of other healing foods. That was when we began to realize that individual articles alone weren’t doing enough.

We needed to do even more to help our readers be healthy and happy; we needed a project that would cut through all the online clutter and misinformation to become a definitive, research-based guide—free of fluff and exaggeration—for using as medicine. This text is the result of that realization, and the journey that followed.

So, what’s going wrong, and how do we fix it?

The American healthcare problem is neglect. We neglect our bodies and our spirits. We neglect time-tested solutions in favor of new pills. Many doctors neglect natural cures, ancient remedies, and holistic approaches to health. Edward K from Saint Paul, Minnesota wrote in telling us that, when diagnosed with diabetes, his doctor didn’t even bother to ask him about his ! The neglect goes on and on.

And yet millions of people have been empowered to take the reins of their own health through natural, at-home food remedies and simple lifestyle changes. Newly rediscovered ancient uses for all kinds of plants are spread online every day. Studies frequently come out confirming much of what our ancestors have known all along. For many of us, this is not news. Even the general public is finally catching on to the health benefits of natural remedies and a holistic lifestyle. So then, what are we really trying to accomplish?

If we have learned anything during the past year, it’s that the internet is actually too full of information. There’s a reason readers like Monica E from Phoenix, Arizona have to reach out to us to ask if she should take ½ or 5 cups of apple cider vinegar a day to achieve better digestive health.

Each source seems to proclaim a new dosage for the same result, leaving readers confused and unable to take those simple steps to a healthier life. Not to mention, some dosages and recommendations can be downright dangerous! This problem is why we knew we had to make a detailed guide containing the tested, science-backed doses and uses for each superfood.

We have made everything as clear and accurate as possible (and also a little fun!) so that you can find the trustworthy information you need without any trouble. As new studies continue to come out and more becomes known, we will continue to keep this resource up-to-date. If you think we can do something better, don’t be afraid to reach out and tell us. We love making new friends. You can even just say hello!

So, whether you’re taking your first steps towards a healthier lifestyle, or you’re already a natural health veteran, we hope you find the remedies, dosages, and recipes inside this guide useful and insightful. We’ve picked out some of the most versatile healing foods around, making sure to select those with the widest variety of easy, natural uses. Many of them may already be in your kitchen! We know you’re ready to have some fun, and live the healthiest and most fulfilling life you can.

Let’s hop right in and meet our stars!

Coconut Oil Apple Cider Vinegar Ginger

Turmeric Lemon

Garlic Honey Coconut Oil Coconut oil has been all the rage recently—and for good reason. It’s -rich, full of healthy , and has countless uses in all facets of personal health! This news has recently spread like wildfire around the world, and there are millions of people now using it daily for everything from controlling weight to keeping skin and hair beautiful and healthy. Even the realm of dental hygiene couldn’t escape coconut oil’s healing powers!This chapter will cover all of these varied uses and the exact methods and dosages you need to make them work best.

But first, what exactly is coconut oil? For thousands of years, inhabitants of South Asia and have long used parts of the coconut fruit as a refreshing, nutritious beverage and a healthy cooking staple. They have been well-aware of the wealth of benefits coconut and its oil can provide. Even the coconut’s husk has been used as a versatile raw material for making brushes, ropes, and fishnets! The flesh, or coconut meat, however, is where the nutritious coconut oil comes from. Although predominantly a saturated , scientists have discovered that coconut oil’s unique composition makes it quite different from other fats: it consists of over 62% medium-chain fatty (MCTs). In contrast to long-chain fatty acids, medium-chain fatty acids do not get stored as fat, and are utilized quickly for energy. This is what makes MCTs fantastic for weight loss and the perfect oil for those with difficulty digesting fats, whether due to a digestive disorder or gall bladder removal. The two main MCTs found in coconut oil are lauric and caprylic acid, which provide coconut oil its anti-inflammatory and anti-microbial properties.

For all the tips and recipes below, we strongly recommend you use virgin coconut oil. It’s expeller-pressed from dried fresh coconut meat, preserving its natural and other healing properties. Refined coconut oil should be avoided where possible; it’s exposed to potentially harmful chemicals through the bleaching and deodorization process, and research has shown it to be inferior to virgin coconut oil in terms of its health benefits, and, in particular, its antioxidant status. 3

So, what kind of things can coconut oil be used for? For Fighting Infections and Boosting Your Immune System

Let’s say that you got a cut or fell and scraped your elbow or knee. What would you do in that situation? Maybe rinse out the . That’s good. What’s next? Apply an antimicrobial cream like Neosporin? Stop right there! You’re on the right track—disinfecting and preventing infections are crucial steps in the healing process—but did you know that there are cheaper and more natural alternatives to the synthetic options found in stores? Coconut oil is one of the best natural alternatives due to its ability to fight infections! 4 In fact, there’s even a homemade, natural ointment recipe featuring coconut oil right at the end of this section!

Few natural substances can singlehandedly relieve pain, moisturize, and kill bacteria and viruses (everything from the flu to even HIV 5) like coconut oil can. Whether ingesting it or applying it topically, either method or a combination of the two is a recipe for success! Regardless of the problem (and even if there isn’t a 6 problem yet!) eating as little as 2 tablespoons of coconut oil—or incorporating it into your cooking, if you aren’t a fan of eating oil by the spoonful, like some—can have immense healing and preventative benefits.

Uses, Doses, and Methods

For Cold Sores

Cold sores are actually caused by a virus (one related to the herpes virus) so the antiviral properties in lauric acid 7 help kill off this virus! Coconut oil can also help ease discomfort and heal the surrounding skin when applied directly to the sore.

For Cuts, Scrapes, Bruises, and

A little coconut oil applied to any kind of damaged skin can work wonders for relieving pain and speeding recovery 8 . Simply cover the damaged skin with a thin layer of coconut oil to reduce inflammation.

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. For Candida Overgrowth & Yeast Infections

Research has shown that the lauric and capric acids found in coconut oil are effective in killing the pathogen C. Albicans that causes candida. In fact, they were even more effective than the popular Fluconazole for treating yeast infections 9 10 . Caprylic acid in particular works extremely well because it can penetrate the cell membranes of candida yeast cells and cause them to die off.

When it comes to diet, the best course of action is to eat foods low in concentrated and to work coconut oil into your diet in any form each day.

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. All-Natural Homemade Antibiotic Ointment

Here it is. The home-run hitting recipe to knock your medicine cabinet to the moon. The clever concoction that will knock your socks off, moisturize your feet, and disinfect them. You can use it on any cuts, scratches, bruises, skin irritations, or burns, anywhere on your skin! Hopefully you’re ready to have this wonder ointment ready in just over 30 minutes. If you’re not it’s fine to just take a breather for a moment.

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• ½ Cup coconut oil • 2 Teaspoons witch hazel • ½ Cup olive, almond, or grapeseed oil • 4 Tablespoons • ½ Cup healing herb mix containing • 15 drops essential tea tree oils Acalendula, chamomile, comfrey, Aplantain leaves, and lavender

Goodness, each of these ingredients is so powerful I might be healing just thinking about them! To Make, Simply

1. Put all the herbs into a jar and submerge them in whichever oil you’re using. 2. Put the jar into a pot half-filled with water and heat on low heat for 30 minutes, stirring often. 3. Strain the oil by pouring the mixture through a filter or a cheese cloth. 4. Pour the oil back into the jar and return it to the pot with the water. 5. Add the beeswax and continue stirring on low heat. 6. Once the beeswax is fully melted take the pot off the heat. 7. Add witch hazel and mix well. 8. Let cool and store in airtight container of choice. Somewhere cool is preferable to preserve freshness longer.

Bam! There you have it, the natural antibiotic ointment you have deserved all along. Apply a teaspoon to cuts, burns, scrapes, stings, and so on, 2 to 3 times a day until healed. For Dental Health

Alongside bathing, dental hygiene is one of the few healthcare concerns absolutely everyone will have during their life. And for many, the question of optimal routine or best practice starts and ends at childhood with a parent’s toothbrushing prescription. Are there even any alternatives?

You probably suspect there are. Would you be surprised to learn coconut oil is one? In fact, coconut oil has been proven to be as—if not more effective than—regular mouthwash 11 . Hundreds of thousands of people use it daily as part of their dental hygiene routine for everything from whitening to promoting cleanliness and gum health. In fact, the practice of oil pulling (one of the most popular methods of using coconut oil for improving and maintaining dental health) dates back thousands of years!

So, what exactly can coconut oil do for your dental health, and how should you use it? Uses, Doses, and Methods

Though regular consumption of coconut oil alone can probably have a positive impact on oral health, the primary method of dental cleaning using coconut oil comes in the form of oil pulling. An ancient Ayurvedic technique, oil pulling consists of swishing an oil—in this case coconut oil, for its added antimicrobial benefits—for 20 minutes and spitting it out. The process is like using a mouthwash, except the swishing lasts quite a bit longer and is more natural (if you like coconut, it’s also a better tasting)!

Using a coconut oil pull or toothpaste can also reduce the exposure to fluoride, which many store-bought toothpastes contain. Fluoride is a hormone disrupting substance, and is also capable of causing an erosion and staining of the teeth called dental fluorosis.

For Whitening Teeth

Who doesn’t love a set of pearly whites? When used in the form of oil pulling, coconut oil can be an effective substitute to store-bought whitening toothpastes and strips.

Although most results to date are anecdotal, you can at least be sure that you are not unknowingly doing irreparable damage to your teeth. The added antimicrobial benefit of coconut oil will also help fight off plaque and prevent other possible future problems from arising.

Killing Oral Bacteria and Improving Breath

The research is in, and coconut oil has shown to be just as effective as mouthwash 12 13 for improving (and much safer) thanks to its antibacterial properties .

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. For Preventing and Relieving Gingivitis

The antimicrobial effects of coconut oil extend to all kinds of unwanted bacteria, including those that lead to plaque-induced gingivitis 14 . Research has shown that its anti-inflammatory and antibacterial properties even help relieve inflamed gums, stop their bleeding, strengthen them, and reverse their degeneration 15 .

For Your Skin and Hair

Psst, here’s a secret: coconut oil can work wonders on dry skin and keep hair healthy and strong. Don’t spread it around, okay?

Just kidding, that’s no secret at all! Millions of people are using coconut oil every single day to keep frizzy hair at bay and their skin smooth and hydrated! In fact, these uses are some of the most well-documented and popular of the many uses coconut oil provides.

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. Uses, Doses, and Methods Let’s get right into the action. Coconut oil is known for having a powerful moisturizing effect on the skin and hair. This moisturization forms the basis for its many skin and haircare uses. If your skin is feeling a little bit dry, just rub some coconut oil on—dry no more! But coco oil (as some endearingly call it) is so much more than a chemical-free, natural moisturizer.

Applying it to the skin will not only moisturize, but may also help repel bugs and prevent bug bites (or ease the pain and itching if it’s too late). Coconut oil also acts as an antimicrobial that can accelerate skin repair and keep wounds clean. This means that any damage to the skin, like stretch marks or cuts, will not only be moisturized, but also aided in their healing process.

For Dark Circles, Wrinkles, and Anti-Aging

When it comes to healing, how about the one thing everyone is trying to heal: the passing of time? Coconut oil may not literally take you back to those blissful childhood memories (at least the studies are still inconclusive…), but keeping your skin moisturized and well-cared for can make you look—and feel!—years younger.

For UV Protection and Sunburn Relief

Did you know approximately 75% of commercial sunscreens contain toxic ingredients? 18 What’s more, in an attempt to protect against sunburn, most sunscreens also block the beneficial UV radiation we need to make D. Coconut oil, on the other hand, provides just the right amount of protection from 19 sunburns and skin cancer without blocking out the beneficial rays! Perhaps this is why Pacific Islanders have been using it as sunscreen for decades.

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. For Acne

Acne-prone skin is often actually too dry; though applying any kind of oil may seem counterintuitive, a pea-sized amount of coconut oil may actually reduce oil gland stimulation and help keep skin oil balanced and acne-free. Plus, research has shown coconut oil to be effective against eliminating p. acne, the main causative 20 organism of acne vulgaris .

For Shaving

Coconut oil not only helps lubricate skin for shaving, it also doubles as a moisturizer, but without the exposure to toxic ingredients! What's more, since coconut oil has antibacterial properties, it's particularly helpful for those who experience razor or are shaving delicate skin!

For Skin Conditions

New research has shown that coconut oil helps those with itchy, scaly skin find relief, which is fantastic news for those with atopic dermatitis and conditions such as eczema and psoriasis 21 . Eczema patients in particular suffer from impaired barrier function which leads to a loss of moisture and can encourage bacterial infections. This is where the moisturizing, anti-inflammatory and antimicrobial properties of coconut oil truly shine.

For Hair Protection and Strength

Why use a conditioner full of chemicals few people can even pronounce, especially when an even better alternative is right at hand? Thanks to its moisturizing

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. properties, coconut oil is the perfect hair treatment to prevent hair damage from brushing and combing, and keep it strong and healthy.

For Dandruff

Research has found that a large cause of dandruff is an excess of the scalp-dwelling fungus known as Malassezia globosa (M. globosa). Of course, having a dry scalp doesn’t help either. What better to use than coconut oil as a proven anti-fungal and moisturizer?

For Frizz

Even for calming down hopelessly frizzy hair, a little coconut oil goes a long way. Applying coconut oil onto the hair will help get frizz under control, and can help reduce thermal damage from common hair tools like blow dryers and flat irons.

For Removing Dyes

A word of warning for those with a love for hair dye: coconut oil is known for stripping hair color back to its natural state, so if that isn’t your goal you may need to pass on most of these hair uses. On the other hand, those trying to ditch their current color to return to their original can actually benefit from this effect.

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. For Memory Impairment and Alzheimer's

Those suffering from impaired memory themselves, or who have loved ones affected by it, will know that it is one of the worst things that can happen to someone. The brain fog, inability to recall basic information, and eventual complete breakaway from reality, can all take a heavy toll on a person and everyone around them.

What’s worse, the problem is considered incurable by the modern medical establishment. Though research for solutions continues, the lack of answers and treatments can have devastating effects on everyone involved.

Fortunately, one of the possible solutions currently being explored is (you guessed it) coconut oil! A few recently conducted studies have shown positive results and future potential for the use of coconut oil as a preventative measure and a treatment. Studies Bring Hope One study published in Neurobiology of Aging found that those memory-impaired participants that were given medium-chain triglycerides, which make up up over 60% of coconut oil, experienced a significant increase in their cognitive abilities.23 Another study published in the Spanish journal Nutrición Hospitalaria showed similar results, with a test group of participants suffering from Alzheimer’s demonstrating noticeable improvement in cognitive test scores after taking just over 1 oz of coconut oil daily. The benefit was more noticeable, however, in more severe cases, women, and those without diabetes.24

Overall, more testing needs to be done, but the early signs are promising. The biology behind coconut oil’s effect on the body seems to support the idea as well. Unlike other fats, coconut oil’s medium-chain fatty acids are not converted into body fat. Instead, they are sent to the liver and converted to , which act as an efficient backup energy source for the brain if blood levels are too low or, as is the case with Alzheimer’s, the brain cannot convert glucose into energy. 25

For Cancer Treatment and Prevention Psst, here’s a secret: coconut oil can work wonders on dry skin and keep hair healthy and strong. Don’t spread it around, okay?

Just kidding, that’s no secret at all! Millions of people are using coconut oil every single day to keep frizzy hair at bay and their skin smooth and hydrated! In fact, these uses are some of the most well-documented and popular of the many uses coconut oil provides.

Like Alzheimer’s, cancer has the ability to leave devastation in its wake, and, like Alzheimer’s, the current treatment leaves much to be desired. and other invasive procedures are the norm, and their side-effects on the body take a costly toll.

Research continues on possible alternative treatments of all kinds, but so far there are only promising leads. Fortunately, natural superfood remedies, like those throughout this guide, pose little risk of harm. Though knowing their effectiveness for sure will be difficult until more evidence is found, adding a few tablespoons of coconut oil a day to your diet can only provide benefits in the long run.

Cancer and Tumour Prevention

Though research on coconut oil as a cancer-fighter is still inconclusive, some studies are showing signs of coconut oil’s usefulness in cancer prevention and reducing the growth of tumors; the research was conducted on prostate and colon cancer respectively.26 27 That being said, adding a few tablespoons a day may have a positive effect. And, if anything, it's at least highly unlikely that coconut oil will have a negative impact. With all the other healing benefits it provides for your body and mind, coconut oil is at least worth a shot.

Coconut Relief

While research is still being conducted on its usefulness as a cure for cancer, what is clear is its impact as a pain reliever for cancer patients. In fact, one study found that coconut oil had a significant beneficial impact on women suffering from breast cancer.28

Women reported improvements in everything from sleep difficulties and loss of appetite, to body image and future perspective. The researchers concluded that coconut oil had caused a noticeable improvement in the quality of life of the women undergoing chemotherapy. And as research for better treatments and even a cure continues, for those battling cancer now, a few tablespoons a day may make the battle much more tolerable and, as a result, much more winnable. Apple Cider Vinegar

Turns out the benefits of consuming apples don’t just stop at eating“an apple a day”. The natural sugars found in apples also lend themselves as the perfect candidates for , resulting in a byproduct (apple cider vinegar!) that has endless benefits. Its power lies in its active compound: .

Acetic acid is a potent antimicrobial that can be used to treat multiple types of infection, a fantastic blood-sugar stabilizer, helping both diabetics and those who are trying to lose weight, and a tonic for the cardiovascular system, by working to lower blood pressure and cholesterol levels. Consuming even a tablespoon a day mixed in water is a great way to start reaping these benefits.

When looking to purchase apple cider vinegar, look for one that’s organic, unfiltered, and unpasteurized so that you’re getting the health benefits from the amino acids, minerals, , and friendly bacteria! For Fighting Infection

Apple Cider Vinegar has two functions that make it a great fighter of infections. First, it can stop bacteria and fungus from spreading (bacteriostatic), and second, it can actually kill the existing pathogenic cells (bactericidal). It’s no wonder this powerful vinegar has been used for centuries to treat all kinds of infections! Even today, apple cider vinegar is commonly used to treat food products to ensure they're safe from dangerous bacteria like E. coli 29 .

Uses, Doses, and Methods

For Your Sinuses

Use apple cider vinegar regularly during cold and flu seasons to prevent catching a sinus infection. Its ability to kill bacteria, act as an , reduce inflammation, and break up mucus will help avoid sleepless nights, stuffy noses, and distracting headaches. For Preventing UTI’s

Drinking vinegar helps create a slightly acidic environment in your urine, so that harmful bacteria can’t grow. In particular e.coli, the main bacteria that causes cystitis. Essentially, you’ll become your own antibacterial agent, effectively cleansing your urinary tract every time you “go”.

For Cleaning Cuts and Scrapes

Apple cider vinegar has been used to cleanse and treat wounds for generations! The antibacterial vinegar will help you to heal faster and prevent infections naturally.

For Relieving and Healing a Sore Throat

Want to stop sore throats from getting worse? The germs that cause scratchy, sore throats and coughing won’t thrive in an acidic environment.

For Better Smelling Breath

Nobody likes bad breath. Most chronic bad breath is caused by certain types of bacteria that build up in your mouth. Instead of trying to mask halitosis with mints and store-bought mouthwash, eliminate it at the source with apple cider vinegar!

Unlock exact dosages, home remedies and detailed recipes, you can upgrade to the paid version at anytime! Natural Apple Cider Vinegar Foot Bath

This ACV foot bath not only treats (stinky) fungal infections, but helps to relax muscles and soothe sore feet!

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• 2 Cups apple cider vinegar • ½ Gallon hot water (more • ½ Cup Epsom salt Awarm than hot, really)

What to do: 1. Mix all 3 ingredients in a large bowl. Soak your feet in the foot bath until it gets cold. Do this once a week!

Unlock exact dosages, home remedies and detailed recipes, you can upgrade to the paid version at anytime! For Controlling Weight and Blood Sugar Levels

Almost everyone struggles with their body weight at one time in their life. Thankfully, nature supplies one of the best helping hands: apple cider vinegar! Research has shown that this superfood helps reduce overall body weight and body fat mass! 30 Plus, it even has properties that make diabetes much easier to live with. So, how does apple cider vinegar manage to work its magic?

ACV works to suppress your appetite by making you feel fuller with the food you eat. This is because of its pectin content (a type of fibre naturally found in apples). This fullness effect was tested in a study with healthy US soldiers, where researchers found that ingesting any amount of pectin helped the soldiers feel full for up to 4 hours. 31

Apple cider vinegar can also be used to control blood sugar levels, which also helps with managing cravings.32 33 In one study, scientists found that men and women with Type 2 diabetes woke up with much better blood sugar levels when they consumed of ACV before bed, than if they only drank a glass of water. This effect is great news for everyone, not just those with diabetes! 34 Uses, Doses, and Methods

For Controlling Blood Sugar (and cravings!)

When stable blood sugar is the goal, the key to success is to consume apple cider vinegar regularly before meals. Vinegar helps to partially block the absorption of , mitigating the potential impact on your blood sugar levels. Plus, it’ll help quell any cravings before your next meal, preventing you from reaching out for a snack.

To Prevent Overeating

If you’re looking for a trick to help keep you from overeating during meals, take advantage of the natural benefits of apple cider vinegar. The naturally satiating properties of ACV will help your brain recognize when you’ve had enough, so you don’t accidentally overeat. For Digestive Health

Unlock exact dosages, home remedies and detailed recipes, you can upgrade to the paid version at anytime! The digestive benefits of apple cider vinegar are two-fold: the acetic acid in vinegar helps absorb minerals from our food, and the acidic nature of ACV serves as a remedy for acid reflux. Wait a minute—isn't acid reflux caused by too much acid? Nope!

Paradoxically, that awful burning sensation isn’t necessarily caused by too much acid, it’s often the result of too little acid. Due to factors such as poor diet, low water intake, and excessive intake of antacids, most people have low stomach acid, which is required for digestion. When it’s too low, the body turns to fermentation as a means to break down food, resulting in off-gassing, burping, and acid backsplash associated with acid reflux! When you consume apple cider vinegar, it increases the acidity of your stomach temporarily to aid digestion.

Uses, Doses, and Methods

For Increasing Stomach Acid

The acidic content of apple cider vinegar mimics stomach acid, and can thereby aid digestion if you have low stomach acid. (Taking the simple stomach acid test at home is a good start to see where you're at!)

By boosting your stomach acid you will not only strengthen your digestion and absorb nutrients better, but you will also experience less bloating, gas, constipation and more energy overall!

For Quick Heartburn Relief

Taking apple cider vinegar at the onset of heartburn or acid reflux can help the discomfort go away within minutes. Always keep this on hand, especially for large meals!

Unlock exact dosages, home remedies and detailed recipes, you can upgrade to the paid version at anytime! For Skin and Hair Care

When it comes to skin and hair care, apple cider vinegar is the perfect, inexpensive solution! First of all, ACV can fight infections in the skin that leads to itchiness, rashes, and discomfort. This is because of its acetic acid content, which has been 36 scientifically shown to disinfect different kinds of bacteria . The antifungal and antibacterial properties of apple cider vinegar translate to a wide variety of uses for everyone’s skin type.

And when it comes to hair, science shows that apple cider vinegar is an important part of preventing breakage, dandruff, and giving you the healthy shine you’re looking for. One group of researchers found that (such as apple cider vinegar) has the ability to bond with in hair 37 . This prevents breakage that occurs from every day washing.

Uses, Doses, and Methods Apple cider vinegar is so adaptable, and can be used safely from your face to your feet. The trick is to mix it with just the right things for maximum benefit, as well as to know how often to repeat your beauty regimen. Keep reading to find out the

Unlock exact dosages, home remedies and detailed recipes, you can upgrade to the paid version at anytime! Uses, Doses, and Methods best methods for promoting holistically healthy skin and hair with one of nature’s most effective multi-purpose remedies!

For Rejuvenating the Skin

Apple cider vinegar is fantastic for swapping out with your regular face wash or even as a toner. It helps balance the natural pH of the skin, clears away excess oils and make-up, and breaks the bonds between dead skin cells to keep pores open!

For Treating and Preventing Acne

If you’re prone to acne, apple cider vinegar is ideal to use in your skincare regimen since it kills off bad bacteria, and removes the excess dirt and oil that can clog up pores and cause pimples to form.

For Healthier Hair

Ready to de-frizz your hair, stop your scalp from itching, and return its natural shine? Whereas regular shampoos and haircare products can strip hair of its natural oils and leave it dry and brittle, the acidity of apple cider vinegar helps hair maintain its ideal pH of 4 to 5, without stripping the hair of its natural oils.

Plus, thanks to its antibacterial and anti-fungal properties, apple cider vinegar is ideal for relieving a flaking, itchy and dry scalp.

Unlock exact dosages, home remedies and detailed recipes, you can upgrade to the paid version at anytime! Turmeric

You probably have noticed the explosion of turmeric products and supplements on the market, and the headline-grabbing attention it has received even amongst mainstream media and literature.

Native to Indonesia and Southern India, turmeric has been harvested for over 5000 years, and been used not only as a healing remedy, but also as a textile dye and condiment in .

So why all the fuss now? Well, recent research has confirmed the healing power of its active compound: curcumin, even more powerful than some . This phytonutrient is an extremely potent anti-inflammatory, meaning it can help reduce the symptoms of chronic disease where systemic inflammation plays a role. (Hint: that’s pretty much every chronic disease) What’s more, turmeric is high in antioxidants and supports liver health exceptionally well. That makes it an excellent to include in your daily diet for immune support, anti-aging benefits and detoxification. Note on Absorption

When looking to consume turmeric, keep in mind that the bioavailability of curcumin is quite low when eaten on its own. To begin with, there is only about 3% curcumin available in turmeric , so it is important to consume it alongside and a good fat, as curcumin is fat-soluble. General vs Therapeutic Dose

There is a huge difference between daily, preventative use and therapeutic use. If you’re looking for clinical results, it is not enough to consume turmeric tea or use it in your cooking. For example, most anticancer research is done using doses up to 3 grams of curcumin, 3 to 4 times per day.

While there is no harm in adding fresh turmeric to your recipes, for relief from serious ailments such as arthritis, dementia or cancer, a therapeutic dose from a supplement in either capsule or tincture form would be most beneficial. Uses, Doses, and Methods

The most common ways to enjoy turmeric is in curries, adding it to , as a tea, and as a latte. As was explained in the introduction, curcumin is not very “bioavailable”, meaning our bodies aren’t optimized to digest it. To get the full benefits of curcumin in turmeric, you should always take it with black pepper and a good fat. Piperine, a compound found in black pepper works to slow our digestive properties and give it time to fully absorb the nutrients in turmeric.

Turmeric comes in many forms. Luckily, the University of Maryland Medical Center has clearly laid out how much turmeric to take for each specific type of turmeric. The following daily dosages are recommended for adults seeking optimal health • Cut root: 1.5 to 3 grams per day • Fluid extract (1:1): 30 to 90 drops • Dried, powdered root: 1 to 3 grams A per day A per day • Tincture (1:2): 15 to 30 drops, 4 • Standardized powder (curcumin): 400 A times per day A to 600 milligrams, 3 times per day For Fighting Cancer

Up until the past decade, turmeric was mainly used to add color to curries and as a natural remedy in Ayurvedic medicine. In recent years, this spice has been enjoying an immense surge in popularity that some experts have likened to a “gold rush”. The cause? Cancer. More specifically, the crowning achievement that put turmeric on the global natural health map is its ability to fight cancer effectively without the negative side-effects of chemotherapy. In fact, curcumin has more evidence-based research supporting it as a treatment for cancer than any other nutrient!

Specifically, the active compound in turmeric, curcumin, stops precancerous changes within DNA and interferes with enzymes necessary for cancer progression. 39 Thousands of peer-reviewed studies have researched curcumin and have found that not only does it promote the death of cancer cells, it stops the spread of cancer cells, and prevents cancer cell regrowth. Uses, Doses, and Methods

If you are undergoing cancer treatment or are in remission, it is advisable to consume curcumin in supplement form in doses at a high dose. It is also important to ensure that the supplement is of high quality and provides superior absorption 40 .

For Your Skin

Very few store-bought cosmetics can claim that they target multiple skin conditions. If you’ve been looking for that all-in-one solution that treats everything from acne, eczema, redness, inflammation, dark circles, and unwanted facial hair, turmeric might just be your golden ticket. In fact, Indian brides have long used turmeric face masks to purify, cleanse, and brighten their skin right before their weddings.

What’s more, its topical application has even proven to be effective for serious conditions such as psoriasis and skin cancer. 41

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When applying turmeric to the skin for the first time, take care to wear clothes you don’t mind getting stained and cover any furniture around you. Additionally, although turmeric is mild in taste, it is still a spice and can burn your eyes. Be careful!

For Glowing Skin

There's a good reason South Asian brides apply turmeric all over their skin before the big day! Thanks to its anti-inflammatory properties, turmeric helps clear the skin of any redness, puffiness and bumps.

What's more, curcumin actually inhibits secretion of excess melanin in the skin (this is what gives skin its dark colour)! This helps to brighten the skin and can fade tans as well.

For Treating Acne

Not only is turmeric excellent at reducing the inflammation that comes with acne, but it is also an exceptional antibacterial and antiseptic, making it great for getting to the root of skin infections and breakouts.

For Psoriasis

Unlike pimples, psoriasis is an enduring skin condition that doesn’t have a full cure, and treatment is more complex. However, numerous studies have looked at the effect of turmeric in treating this autoimmune skin condition, and all of them point to the compound curcumin as an effective agent for inhibiting and controlling the spread of psoriasis. 42

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. All-In-One Turmeric Face Mask

Try this simple and effective all-in-one turmeric face mask for all your skin problems.

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• 1 Teaspoon turmeric • 1 Tablespoon almond oil • 2 Tablespoons flour • 3 to 4 Tablespoons of organic (or non-dairy milk) What to do: 1. Mix turmeric and flour in a bowl. 2. Add almond oil and milk and mix together to form a paste. 3. Apply to face, taking care to avoid the eyebrows and eyelashes. 4. Let sit for 20 minutes before rinsing with lukewarm water and patting your skin dry. For Balancing Your Blood Sugar"

Just like in the previous sections, studies looking at turmeric have found that the compound that gives turmeric its yellow color, curcumin, is the key player in the regulation of blood sugar. In fact, a study published in the journal Diabetes Care found that curcumin was 100% effective at preventing pre-diabetic patients from developing 43 Type 2 Diabetes .

But what about those who already have diabetes? Well, you’re in luck. A study published in the journal Biochemistry and Biophysical Research Community found that curcumin was 400 to 100,000 times more potent than Metformin, one of the leading 44 drugs for treating diabetes .

Given that at least 40% of the US population ages 40 to 74 are believed to have prediabetes, according to CDC statistics, this information is a huge breakthrough for advocates of alternative health! Uses, Doses, and Methods Whether you’re just concerned about your blood sugar, are pre-diabetic, or are suffering from diabetes, turmeric is one of the best natural remedies available. As a general rule of thumb, take 1 teaspoon of powdered turmeric daily in your food or .

However, If you’re currently taking drugs to treat your diabetes, avoid using turmeric as it can lead to excessively low levels of blood sugar. Speak to your doctor or naturopath about weaning off your while increasing your dose of curcumin.

For Mental Health

Research has found that curcimin has a neuroprotective action and is helpful for multiple disorders of the brain like Alzheimer’s, major depression, epilepsy, tardive dyskinesia, and more. While the exact mechanism is still being researched, scientists are predicting it is largely due to the anti-inflammatory and high antioxidant properties 45 of curcumin .

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. Uses, Doses, and Methods

For Depression

When depression impairs your ability to function at work or affects your daily life, treating it is important. Typical treatments for depression often involve speaking with a doctor and taking medication. While medication can be helpful in severe cases, it has been shown to be ineffective in mild cases of depression 46. And even if it is helpful, the fact is that antidepressants are riddled with side effects, from daily feelings of numbness to increasing suicidal thoughts (slightly counterproductive, don’t you think? 47.

This is where turmeric comes into play. A recent study showed that turmeric was even more effective than Prozac, perhaps the most well-known drug for depression, for major depressive disorder.

For Brain Cell Growth and Alzheimer’s

Turmeric has been used for over 5000 years in India, where both rural and urban populations have extremely low rates of Alzheimer’s. Is it any wonder that new research is now shedding light on its efficacy in treating and preventing this disease?

A recent study showed that consumption of of curcumin by Alzheimer’s patients greatly improved their behavioural symptoms and burden on caregivers over a 12-week 48 period . Furthermore, two studies were able to specifically show that curcumin could protect against and enhance the clearance of amyloid-beta plaque (the main cause of Alzheimer’s) 49 50.

Lastly, another study from Germany narrowed down a compound in turmeric (surprisingly, this time it wasn’t curcumin), called turmerone which stimulates the growth 51 of new brain cells and promotes the brain’s regenerative functions . While preliminary, these findings hold promise for the future use of turmeric as a treatment for other degenerative brain , such as Parkinson’s.

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. For Improved Memory

A study of working adults over the age of 60 found that turmeric was an effective supplement in treating the memory loss symptoms connected with prediabetes.

For Pain and Inflammation

This is probably the most popular use for turmeric! Curcumin is well-known for its ability to fight inflammation and the pain that comes with it. Perhaps that's why so many people turn to curcumin for relief from arthritic pain, inflamed lungs and even menstrual cramps.

Uses, Doses, and Methods

For Arthritis

According to the Arthritis Foundation, an estimated 50 million adults have diagnosed arthritis. That’s 1 in 5 people over the age of 18! This number is projected to grow over

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. the coming years.

The standard treatment for arthritis is using painkillers and anti-inflammatory drugs such as Prednisone, which offer a Band-Aid solution and end up suppressing the immune system in the long-run, along with a host of other harmful side-effects. Relying solely on these drugs is no longer necessary, however, as groundbreaking research has shown that curcumin was even more effective than a popular drug (under various brand names such as Voltaren, Cataflam) 52 .

For Menstrual Cramps

If you experience painful menstrual cramps each month, you'll know that Ibuprofen can be a life-saver! Why use something that damages your stomach lining when research has shown that curcumin is just as effective? Thanks to its anti-inflammatory properties, curcumin is able to reduce the pain from cramping and muscle spasms.

For Treating Cough and Colds

Turmeric works to treat coughs and colds in two ways. First, it contains compounds which inhibit inflammation-causing cytokines. Second, its antibacterial and antiviral powers allow it to target the infection directly.

Turmeric is most effective when treating a dry cough (coughs that don’t produce any phlegm). The more your dry cough continues, the more irritated and inflamed your lungs and respiratory tract will become. Unlike over-the-counter drugs for dry coughs, which trick the brain into not coughing, try this turmeric gargle that actually reduces the inflammation.

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. Ginger Ginger, or if you fancy the scientific term Zingiber officinale, is an extremely popular spice most commonly used in baking and natural health remedies. Zingiber Officinale, is quite a mouthful so let’s take the path of least resistance and stick with ginger.

Culturally, ginger has been used for more than 5000 years! Pretty amazing right? Ancient Indians and Chinese populations used ginger root as a tonic to treat common ailments and it was considered a luxury in medieval times in the form of delicate sweets. It has been traded throughout history longer than most other , and survived the generations mainly due to its medicinal powers.

To date it has been studied for its antibacterial, antifungal, pain-relieving, anti-inflammatory, and antiulcer properties, and now with new research coming to light, even anti-cancer properties. Uses, Doses, and Methods Overview Ginger is more effective when taken as a whole food, 240% more effective to be exact. 53 A common and simple way to enjoy ginger is through a soothing tea made by boiling freshly chopped ginger root for 5-10 minutes, and sweetening it with honey or stevia.

• For Adults: Adults should limit their intake of ginger root to no more than 4 grams daily 54 . This dosage recommendation includes ginger root consumed from food sources such as ginger bread, , and ginger snaps.

• For Pregnant Women: Women should not take more than 1 gram of ginger root daily. Typically, expectant mothers are advised to take 250 milligrams of ginger root up to four times daily to reduce pregnancy-related nausea.

• For Children: Generally, children between the ages of 2 and 6 should not consume more than 2 milligrams of ginger root per day. Always consult your child's pediatrician before giving your child ginger root to ensure you provide your child with the correct dose of this supplement, as it can vary by weight.

For Indigestion and Stimulating Your Appetite A teaspoon of ginger helps the medicine go down…the medicine go down...the medicine go down. If you don’t know that song, than you led a sad childhood. Just kidding. In reality the song is talking about sugar, but for all intensive purposes ginger has way, way, way, more nutritional benefits.

Phenolic compounds (a fancy way to say chemical combinations), like gingerol and various other volatile oils, are primarily responsible for 's beneficial effect on your digestive system.

Uses, Doses, and Methods

For Stimulating Digestion

Whether you're recovering from a bout of illness or you just haven't had much of an appetite due to stress, consuming ginger can help stimulate your appetite. It helps overcome feelings of nausea and promotes the secretion of , bile and gastric juices.

For Relieving Indigestion

As a carminative and antispasmodic root herb, ginger is well-known for helping combat indigestion after a meal, cramps, and relieving painful gas.

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. For Joint and Muscle Pain Relief

You may know that ginger is an excellent anti-inflammatory. But did you know that ginger is especially adept at relieving the chronic pain and inflammation associated with sporting injuries, arthritis, and even menstrual cramps? In fact, its medicinal use has been compared by experts to that of commercial pharmaceutical products like Ibuprofen and Celecoxib.

Ginger helps reduce inflammation by increasing the circulation of your blood, delivering more blood to the affected area, which then helps move built-up toxins and extraneous white blood cells from the area, reducing swelling in the muscles and easing pain.

What’s more, ginger suppresses leukotrienes, which are the molecules that cause inflammation, and actually switches off inflammatory genes. This makes it more effective than conventional pain killers used for joint pain, as these pain killers only block the enzymes that cause swelling and pain, while ginger gets to the root of the problem and fixes it. Uses, Doses, and Methods It all starts with the type of Ginger you select. The recommendation is to use smooth, dry, firmly skinned ginger, and avoid anything that is soft or wrinkled. No elderly pieces, if you will. You can also break the ginger and smell it. The hotter the smell the stronger the ginger. And you want it HOT, HOT, HOT!

Typically, ginger is ingested for fast relief of pain and inflammation, but it can also be applied as a cream externally.

For Muscle Soreness

As well as being a potent anti-inflammatory, ginger is fantastic at boosting circulation by encouraging blood flow to your muscles, thereby relieving any aches, pains, and overall soreness.

In one study done by the State University in Milledgeville, taking of raw or heat-treated ginger reduced muscle pain following exercise-induced muscle injury 55 by 25% and 23%, respectively .

In another study published in the Journal of Preventative Medicine, it was found that women (60 competitive Taekwondo players, to be specific) who ginger 56 powder daily had less muscle soreness after exercising than the group .

Ginger Soak

Sometimes after a tiring day, you just need a long, hot soak in the tub to relieve tired and aching muscles. Luckily, when ginger is added to the bath it amplifies the benefits by reducing inflammation, pain and muscle soreness.

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Instead of using a deep heat spray or cream that's full of harmful chemicals, you can purchase or make your own ginger-infused cream to relieve pain and inflammation.

For Menstrual Cramps

For women suffering from menstrual cramps each month, Ibuprofen can be a necessity. Unfortunately, it also comes side-effects like gut damage over long periods of use. What if there was something natural that was just as effective as Ibuprofen? Research has shown that, when directly compared to Ibuprofen, ginger 57 is just as effective .

For Arthritis

Ginger is very well known for being effective at treating symptoms of arthritis like chronic joint pain. In fact, ginger has been found to be as, if not more, effective at 58 treating joint pain than most conventional pain relievers . Plus, it doesn’t come with a host of side-effects such as GI problems, high blood pressure, kidney damage, or allergic reactions.

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. Ginger Bath

To Make: 1. You will need a 1 cup Epsom salts and 3 Tbsp ground ginger (or fresh, minced). Powder works better as it can absorb better into the cells. 2. Turn on the water in the bathtub and put it on the hottest setting possible, it should A be steaming. While the bath is filling up, throw the ginger into the bath as it is filling, turn off the water once it is full and let sit for around 5 to 10 minutes. 3. The water should now be fully infused. Lie down in the bath and try to submerge as A much of your body as possible. Stay in for at least 15-30 minutes. Do this as much as A possible to help reduce or prevent muscle and joint pain.

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. For Nausea

Have you ever suffered through a long, queasy plane ride, envious of the person next to you? Well, you might want to consider ginger for your next trip. used to treat

Uses, Doses, and Methods

Travel sickness aside, one of its most popular uses is actually for pregnant women who experience morning sickness. According to a recent study, ginger has demonstrated a 75% success rate in curing morning sickness and the stomach flu. The ginger acts as a calming agent and, when compared to a placebo, performed with shining colors in various clinical tests. Research has also proven that ginger is just as effective as 62 63 medication such as Dramamine and even vitamin B6 for treating nausea . Why take a medication with side-effects when ginger will get you the same result?

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. For Mental Health

Did you know that ginger can increase the number of neurotransmitters in your brain? These are the chemicals used by brain cells to communicate with each other. For example, you may have heard of these two before: dopamine and serotonin. They control your ability to concentrate, feel wakeful and alert, and help regulate mood, memory, cravings, addictions, sleep, and more!

Given that 86% of Americans have suboptimal levels of neurotransmitters, it might be time to add some ginger to your diet! 65

Uses, Doses, and Methods

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. For Treating and Preventing Dementia

Dementia is an umbrella term used to describe a decline in mental ability, and can include specific conditions such as Alzheimer’s and Parkinson’s. For example, patients often live in a world where they believe themselves to be significantly younger and are easily confused by modern day reality.

A study done in 2011 showed that when healthy middle-aged adults were given dried ginger supplements, they showed improvements in working memory, reaction time, and attention 66 .

For Treating and Preventing Alzheimer’s

Cutting edge science now points to this common spice as a possible treatment for Alzheimer’s. In fact, a new study published in the Indian Journal of Experimental Biology suggests that ginger may be an excellent natural anti-Alzheimer’s (AD) treatment 67 .

How so? One compound found in ginger (6-gingerol) increases activity of acetylcholine, a neurotransmitter that plays an important role in learning and memory. The best Alzheimer’s drugs currently available work by a similar mechanism. Drugs like Aricept slow the progression of this disease by blocking an that breaks down acetylcholine. Although there is no cure for these diseases, ginger provides hope that their might be a natural and effective prevention method.

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. For Cancer Treatment and Prevention

Natural alternatives to traditional cancer treatments are all the buzz right now, as invasive treatments can, in fact, be carcinogenic, meaning they can cause 69 secondary in the people they are treating .

To date, the research on ginger as an effective agent in the prevention and treatment of skin cancer 70 , liver cancer 71 , lung cancer 72 , breast cancer 73 , pancreatic cancer 74 , and colorectal cancer 75 is looking promising. However, it is important to keep in mind that this research was conducted in animal models, or in in vitro (petri dishes using isolated extracts), so it is not possible to translate this into efficacy in humans with a guarantee, or for that matter, a specific dosage.

Perhaps the closest dosage one could ascertain is 100 grams for a 70 kilogram adult on average, as an aid in cancer treatment. Where did this number come from? An animal study done on prostate cancer found that 100 mg per kilogram of body weight was effective at reducing a tumour by 56% 76 . (That’s a very large root or approximately 2 cups chopped. Yikes!) Ginger Targets Stem Cells Better Than Chemo

A clinical study done by State University, found that ginger extract induced growth of healthy cells and promoted death amongst cancerous cells. In contrast, chemotherapy kills cancerous and healthy cells at the same time. That being said, in comparison to chemo and radiation, ginger was found to have 77 virtually no side-effects .

Another study, published in PLoS found that one particular component in ginger known as 6-shogaol was superior to conventional cancer medication, namely chemotherapy, at targeting the root cause of breast cancer malignancy—cancer 78 stem cells . These are cells that are able to self renew, capable of continuous separation, are resistant to conventional chemotherapeutic agents, and are capable of splitting off and forming new tumor clusters. The only way to fully ensure that your body is cancer free is to destroy the cancer stem cells within a tumor.

While the findings on this topic are far too preliminary, this is a very promising Garlic

Garlic is a herb grown around the world for over 5000 years, making it one of the oldest cultivated plants in the world. Aside from adding , it’s gaining attention for its wide array of health benefits, in particular as an antimicrobial, cardiovascular tonic, and due to its cancer-fighting capabilities.

On top of being a great solution for serious health issues, garlic is equally effective as a treatment for common ailments like fever, coughs, headaches, stomach aches, sinus congestion, asthma, tooth sensitivity, stomach inflammation, stress, and fatigue. In fact, research on garlic indicates that it may provide an ideal low-cost and safe alternative to a multitude of drugs.

Garlic can be eaten in its whole raw state, in capsule form, in oil and extracts, or as a powder. When eating raw garlic, it is best to chop or mince it, and then leave it on the counter for 10 minutes. This is because the enzyme alliinase needs time to turn the main constituent in garlic, called allin, into the compound allicin, which has antibacterial, antifungal, and antiviral effects. To take it up a notch, it’s been said that chewing garlic first thing in the morning on an empty stomach can increase its power.

In terms of dosage, it is widely agreed that eating two of garlic on a daily basis 79 will ensure that you are capitalizing on all of garlic’s wonders—across all health ailments and preventative measures alike.

If you’re looking for therapeutic results however, keep in mind that allicin found in raw garlic is quite unstable, and it would be better to consume stabilized allicin in capsule form to get the best results.

For Boosting Your Immune System

Garlic is an immunity-boosting superstar! Garlic enhances the body’s ability to defend itself by improving immunity through the production of natural killer cells. These cells kill all invaders without the specific targeting that antibodies use to kill pathogens, making it an excellent natural option for immune-related issues, such as the cold and flu.

What’s more, garlic is -rich, chock-full of calcium, sulfur, , and iron; perhaps this is why many many refer to it as ‘the antibiotic from nature’. Uses, Doses, and Methods

Beyond the , research confirms that garlic has immensely powerful anti-infective properties, proven to kill both common and fatal infections, including but not limited to: Methicillin Resistant Staphylococcus Aureus (MRSA), the herpes virus, and ear infections.

For Cold and Flu

Thanks to the active compound allicin, garlic is the perfect antidote to fight off, limit the symptoms, and shorten the longevity of the common cold and flu. A 2001 study published in the journal Advances in Therapy found a daily garlic supplement can reduce the number of colds by 63 percent compared to their placebo counterparts.80 Moreover, the average length of cold symptoms was also reduced 70 percent, from five days in the control group to 1.5 days in the garlic supplementation groups.

For Killing Infection-Causing Bacteria

Beyond the common cold, research confirms that garlic has immensely powerful anti-infective properties, proven to kill both common and fatal infections, including but not limited to: Methicillin Resistant Staphylococcus Aureus (MRSA), the herpes virus, and ear infections.

For MRSA (Staph Infection)

MRSA is responsible for causing over 80,000 severe infections and 11,000 deaths each year. Luckily, research has shown that using stabilized allicin extract found in garlic can help in the treatment of MRSA.81 82 One human trial in particular conducted in 2008 by Dr. Ron Cutler at UEL showed that all 52 patients recovered fully from their MRSA infections, with wounds healing between 4 to 12 weeks. Immune-Boosting Raw Honey Garlic Lemon Shots

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• 1 Organic lemon • 1/8 Teaspoon of cayenne pepper • 1 to 2 Cloves of garlic • 1 Tablespoon of raw honey

1. Cut lemon in two halves. 2. Squeeze all the lemon juice out of one half and place in a small bowl. Keep the A half you extracted the juice for Step 5 (store the other half for later use). 3. Chop the garlic and let it sit for at least 10 minutes. Then add it to the lemon Unajuice with cayenne pepper. 4. Add the honey to the mix and stir all ingredients well. 5. Pour the entire mixture back into the lemon half (which you extracted the juice A from in Step 2). 6. Consume the finished product in its entirety, including all the lemon pulp. Hold A it in your hand and cup it as if you’re holding a fruit. Repeat recipe in four hours A with the other lemon half. For Treating Herpes

The herpes simplex, while relatively harmless, can be an annoying and recurring viral infection that is often manifested in the form of blisters on the lips. This, believe it or not, can be remedied with a single of garlic.

For Relieving Ear Infections

Ear infections, common in children, are of serious health concern due to their complications, such as damaging or rupturing the eardrum, which can lead to chronic recurrence, or in extreme cases, deafness. While it is important to consult a doctor, immediate pain relief can be achieved by natural means. Due to its antibacterial properties, garlic can kill off an ear infection without side-effects and speed up the healing process.

For Fighting Candida and Yeast Infections As a potent antifungal, garlic is fantastic at killing yeast. At the same time, it serves as a prebiotic in the gut, providing food for good bacteria to thrive!

Uses, Doses, and Methods

For Treating Candida

Candida, the short name for candidiasis, is used to describe yeast overgrowth in the body. “Candida Albicans” live in all mucous membranes, such as the intestines, bladder, stomach, lungs, and vagina. One of its important functions is to recognize and destroy harmful bacteria.

Under control, candida poses no problem, but when it gets out of control it begins to overgrow, causing several symptoms and health problems such as brain fog, cravings, bad breathe and yeast infections. Luckily, taking garlic on a daily basis is a powerful tool to help combat this problem.

For Treating Yeast Infections

A fresh garlic clove can easily cure a yeast infection. While the trick is to catch the infection early, garlic’s benefits for attacking yeast infections can work both in mild and extreme cases. While the oral ingestion of garlic is beneficial for combating all bacterial and fungal infections, for yeast infections specifically, using garlic as a vaginal suppository works best. (Yes, you heard right!)

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. For Cardiovascular Health

Garlic facilitates the detoxification of blood, protects against hardening blood vessels, controls blood pressure, improves blood flow, and reduces the risk of clot formation. Proving to be just as effective as many regular cardiovascular , garlic is an exceptional natural solution to some of the world’s biggest killers: heart attacks and strokes.

Compounds present in garlic prevent and inhibit cholesterol synthesis. Eating even half a clove of garlic per day can significantly reduce cholesterol levels. 83

Uses, Doses, and Methods

For Lowering Blood Pressure

High blood pressure is responsible for a number of health issues, including age-related macular degeneration due to reduced blood flow. However, a garlic

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. supplement a day may help keep your blood pressure at bay, and is even comparable to the effects of prescribed drugs. In fact, garlic has been proven to aid in the control and reduction of blood pressure (hypertension)—as much as 7 to 8% in people suffering from high blood pressure. 84 85

How is this possible you ask? Turns out the high amount of sulfur containing molecules in garlic activate the production of a compound that promotes vasodilation (widening of blood vessels), following the relaxation of the smooth muscle in the vessel wall.

For Lowering Risk of Heart Disease

Garlic can help lower the risk of heart disease by improving blood flow, reducing the risk of clot formation, and lowering the total LDL cholesterol. A study published in the journal Annals of Internal Medicine in 2000 found that garlic effectively reduced cholesterol in people with elevated levels.86 87

For Cancer Treatment and Prevention

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. Studies prove that a diet rich in garlic results in a significant drop in the risk of multiple types of cancer, such as gastric, colorectal, and liver, to name a few. 88 89 90 The protective effects from garlic stem from its antibacterial properties and its ability to block the formation of cancer-causing substances, halt the activation of cancer-causing substances, reduce cell proliferation, enhance DNA repair, or induce cell death. The protective effects of garlic have shown to have a dose response relationship. The highest exposure to the food shows the greatest decrease in risk. In other words, the more the better!

Uses, Doses, and Methods

While the National Cancer Institute does not currently recommend any dietary supplement for the prevention of cancer, it recognizes garlic’s anti-cancer properties. Since all garlic preparations are not the same, it is difficult to determine the exact amount of garlic that may be needed to reduce cancer risk.

Therefore, the uses and dosage of garlic for anti-cancer purposes is recommended to follow the average daily dose of at least 2 to 5 grams of fresh garlic (approximately one to two cloves) or 300 to 1,000 mg of garlic extract.

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. Raw Honey

You may know that honey is made by for food, but did you know honey also contains a ton of benefits for humans, beyond just its sweet taste? Unlike sugar, which is an isolate of , honey is a whole food containing all the whole food trademarks: live enzymes, probiotics, prebiotics, and amino acids. Of course, that’s when you buy honey in raw form. Raw honey is unpasteurized (not exposed to heat) which keeps its enzymes and good bacteria intact and preserves its benefits.

Raw honey also contains a powerful enzyme, known as , which provides raw honey with its antibacterial and antiseptic properties, making it fantastic for wound healing and killing infections, even something as strong as a staph infection! Raw honey also tends to retain bee , which is not only energizing and rich in amino acids, but also helps the body acclimatize to local and ease symptoms. The Sugar Vs. Honey Debate

While both raw honey and list a similar amount of sugar (in grams) on a nutrition label, research has shown that when we consume a whole food sweetener as opposed to an isolated form of sugar, there is a significant difference in our body’s response to it.

A clinical study published in 2010 in the Journal of the American College of Nutrition 94 analyzed the effects of honey and sugar on blood sugar levels . Those who ate honey experienced, “a blunted glycemic response” (a slower response in the rise of blood sugar) and “a positive modulation of appetite hormones” (a slower sugar crash, resulting in longer-term satisfaction after eating) 95 .

Another difference between sugar and honey is that sugar as we know it is a relatively new introduction to our diets. We’ve been eating honey for thousands of years. Our bodies know how to process it, the sugar-isolate on the other hand… not so much! Without the presence of , minerals and live enzymes, this incomplete creates a toxic metabolite called pyruvic acid, which can interfere with the respiration of the body’s cells.

For Seasonal

Honey can been used as a natural and cost-effective way to find relief from seasonal allergies, as it can reduce histamine levels. You may find it useful to reduce allergy symptoms like watery and itchy eyes, sore throat, coughing, and headaches. However, keep in mind that it’s best to buy local bee pollen in order to build up an immunity to the plants in your area. Experiments prove that with consistent use, honey ingested in high doses improve allergy symptoms of all kinds 96 .

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. As a Sleeping Aid

You may have heard that sugar right before bed is a recipe for a sleepless night, and studies not only tend to agree, but also prove that raw honey’s natural composition 97 98 aids in the overnight repair process . Honey promotes a deep restorative sleep by supplying the liver with dequate fuel during your sleep as your body enters a brief fast, and contributes to the release of melatonin in the brain. Together, these assure a deep, well-rested sleep.

For Skincare and Haircare

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. Honey is the perfect addition to any skincare regimen. With its antioxidant and antimicrobial properties, honey helps support skin rejuvenation, treats mild acne, and leaves the skin feeling supple and soft. With such a wide range of benefits, it’s no wonder that honey is consistently used in skincare products on the market!

The simplest natural recipe for incorporating raw honey into your beauty routine is super easy: apply one spoon of raw honey smoothly over your face for 20 minutes, rinse off, and repeat a few times a week.

Uses, Doses, and Methods

For Acne

Honey is an affordable, and equally effective alternative to conventional chemical acne 99 100 solutions. And it’s gentle enough for all skin types, and for everyday use! As a natural antibiotic, raw honey kills bacteria-causing acne while preventing future breakouts, its acidity prevents bacteria growth, it reduces inflammation, its antioxidants prevent damage caused by free radicals, and its sticky texture actually helps to pull out the dirt and grime as well. Phew!

For Dry Skin and Eczema Relief

Honey’s hydrating properties make it a great addition to your skincare regime. So how does it work? It is known as a , which means it has the ability to pull moisture from the air and retain it; this is what makes it an excellent moisturizer!

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• 1 Tablespoon raw honey • 3 drops of lavender essential oil

What to do: 1. Mix the ingredients, dampen your face with warm water, and smooth on the honey A and lavender mixture. 2. Leave the mask on for 15 minutes. 3. Then rinse off with warm water.

This lavender honey face mask has boosted antimicrobial properties, and can also help your mind relax!" For Hair

Honey has tons of hair benefits too! It can strengthen hair follicles and keep the scalp healthy, leading to a head of healthy, luscious locks. It can be used as a natural softener, stimulate hair growth, improve shine, re-hydrate, and prevent psoriasis and dandruff on your scalp.101 102 For Healing Wounds

Honey is an exceptional natural alternative to conventional store-bought treatments for burns.103

Why does it work so well, you ask? Well, when raw honey is placed on the wound, it takes on the water content around the wound and helps prevent infection. The antibacterial properties of the honey help prevent any further infection and combat

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. any already existing infection. The honey also moisturizes the skin as the wound is healing, lessening the likelihood of scars. For Digestive Health

Honey has been used as a remedy for digestive problems of all kinds for ages. Everything from constipation to ulcers has been improved through the use of honey.105 Raw honey contains over 5000 live enzymes, including digestive enzymes such as amylase to break down carbohydrates. This reduces the burden on the body to produce these enzymes itself, thereby making the digestive process more efficient. Its antibacterial and antifungal properties also help defend against pathogens that can lead to ulcers, such as H. Pylori. Uses, Doses, and Methods To give your digestive system a hand, simply use a tablespoon or two of honey to counteract any indigestion problems before a heavy meal. Better yet, take a proactive approach and eat about a tablespoon of honey daily as a prebiotic. It will promote the growth of good bacteria in the intestine, and prevent digestive problems before they have the chance to arise. For Ulcers and H. Pylori

H Pylori is a bacterium commonly found in the stomach. Once it penetrates the stomach's mucous lining, it can produce substances that weaken the lining of the stomach and make it more susceptible to damage from gastric acids as well. Fortunately, Honey inhibits bacterial growth in your digestive tract and is, as a result, often used to heal stomach ulcers and H. pylori.

For Fighting Infections

Our ancestors have long been aware of raw honey’s antimicrobial powers, and recent studies continue to confirm this knowledge. Raw honey has even been shown to be effective against antibiotic-resistant strains of bacteria.

What makes honey so good at killing bacteria? Well, its antibacterial properties lie in its release of , a well-known antimicrobial.106 Manuka honey, a special type, is even more effective at fighting bacteria, simply because it is higher in antibacterial activity! 107

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You might be thinking: what was that about Manuka honey? You heard it right. Manuka honey is even better at fighting infections than regular raw honey, and using Manuka honey is preferable to regular raw honey for this purpose.

What is it? Well, Manuka is a type of raw honey, known for its exceptionally strong antimicrobial properties. It comes from New Zealand where it’s been used for medicinal purposes by the Maori tribes for centuries. Unlike other honeys, the antibacterial properties of Manuka don’t break down when exposed to heat or light. In 1981 research from the University of Waikato found that these weren’t just claims, they were true.108

Hot such as tea have been a time-tested way to sooth throat tenderness and aches. Increase the soothing and healing effect of any hot drink by simply adding a tablespoon or two of raw (or Manuka) honey to taste.

Uses, Doses, and Methods

For MRSA

Honey isn’t just good at helping prevent surface damage from becoming infected, it has also been proven to help fight off infections inside the body. Specifically, honey poses a real threat for MRSA (Methicillin-resistant Staphylococcus aureus), also known as the staph infection, which is covered in a biofilm that makes it resistant to many . Honey has been scientifically proven to kill the MRSA virus in chronic ulcers. Manuka honey synergizes well with conventional antibiotics and makes the harmful 109 bacteria more susceptible, and therefore more treatable, to them .

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For those of you who are not a fan of swishing coconut oil in your mouth, there's always the option of using raw honey to kill plaque as well. Specifically, Manuka honey’s antimicrobial powers have proven to be an effective natural addition to any dental hygiene regimen, helping treat not only plaque but also conquer dental abscesses, decay and cavities as well.

For Herpes

A 2004 study published in the Medical Science Monitor showed that topical application of honey worked better than conventional herpes medications and drugs in treating both labial (lip) and genital herpes. Honey minimized the severity and duration of the attacks, pain, and crusting, and improved treatment healing time, as compared to the standard treatment using acyclovir. To boot, honey caused zero side effects with repeated applications, a significant factor, considering those patients taking the 111 standard drug developed itching and irritation .

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Why is it that every nutritionist and fitness expert these days is shown holding a glass of lemon water in their hand? It’s because of the lemon’s wealth of health benefits, of course! There’s a good reason why health and wellness experts can’t seem to get enough of this fruit.

Lemons got their first claim to fame as a medicinal remedy when it was discovered that their high content helped prevent scurvy. Although scurvy is no longer such a major concern, Vitamin C’s innumerable benefits are still useful for our immune system and skin health in particular.

If the Vitamin C content isn’t enough to sell you on them, lemons also contain a unique combination of flavonoids making them high in antioxidants, which is fantastic for boosting heart health.112 They also aid digestion by stimulating bile production, 113 help stabilize blood sugar 114 , act as a mild diuretic to flush out toxins, and help keep 115 weight off thanks to pectin, a soluble fiber that keeps you full and fights diabetes. Phew! And for less than a dollar for one lemon (although maybe not in the Far North!), why wouldn’t you make this a part of your daily routine?

Before going further, let’s clear up any concern about possible enamel damage from consuming lemon and lemon juice. As long as you’re not using it like mouthwash, your teeth will be fine! As a best practice, feel free to rinse your mouth out with water after consuming lemon, or, for drinks, simply drink out of a straw to avoid the teeth altogether.

For Boosting Your Immune System

Lemons are high in vitamin C (18.6mg per lemon to be exact), 116 which is great for boosting your immune system i.e. the perfect combatant to the common cold and flu. Lemons also have the ability to prevent bacterial growth, 117 treat throat infections, and alleviate chest congestion.

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. What’s more, its high potassium content makes it an ideal ingredient in an drink for recovery following a fever or a bout of dehydration. Uses, Doses, and Methods

For Treating Cold Symptoms

No one likes getting a cold. Researchers found that the Vitamin C found in lemons can help to reduce the duration of colds and infections, when consumed on a regular basis 119. What's more, it also serves as the perfect remedy for a sore throat or a nagging cough. In 2015, researchers determined that taking lemon with honey was more effective for 118 treating children’s night coughs than medication .

For Weight Loss

Looking to shed a few pounds or burn body fat? Time to stock up on lemons. Thanks to their polyphenol content, lemons directly assist in fat-burning activity by improving insulin resistance and affects how efficiently your body metabolizes fat. 120 High in pectin fiber, lemons also give a feeling of fullness and help fight pesky hunger cravings.

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Often, the trick to successful weight loss is to manage the little things. Breaking bad habits like eating at the wrong times, or snacking on foods that skyrocket your blood sugar can usually be the most difficult thing to overcome, even while the rest of your lifestyle and diet are changing for the better. Luckily, there’s lemon to the rescue!

For Controlling Blood Sugar

Lemons can help reduce insulin resistance 122 , which is not only fantastic news for diabetics, but means lemon juice can help anyone cut down on between-meal cravings, and help prevent accidentalover-eating by balancing blood sugar levels.

For Reducing Bloating

Lemon juice is a natural diuretic 121 , which can make it a useful tool for fighting the feeling of bloating and excess water weight. Diuretics stimulate urination, and will ultimately help you expel extra water stored around your body as you pee.

For Digestive & Liver Health

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. Citrus flavonoids are a great digestive tonic and are the primary cause for lemons' ability to improve digestion. 124 They aid in the assimilation of food, breaking down foods, help prevent fatty liver, and improve insulin sensitivity.

Not only will lemon help relieve indigestion, it will also help flush you out. Lemons encourage the liver to produce bile, which is essentially the body’s internal laxative that helps promote bowel movements. Goodbye constipation! Uses, Doses, and Methods

For Indigestion

The citrus flavonoids found in lemons (and other citrus fruits) have anti-inflammatory properties, making them helpful for fighting gut inflammation that can lead to uncomfortable symptoms such as nausea, gas, and cramping. But more importantly, the , which is similar in makeup to your stomach acid, stimulates bile production in the liver. Bile assists in the breakdown of fats, so ultimately, this leads to healthier digestion, and food that's better broken down and assimilated in the gut.

For Constipation

Sometimes our livers need a little extra help to get our digestion back on track. Cue lemon juice. Not only does bile help digest fat, it also acts as the body's internal laxative! Therefore, the bile stimulating properties of lemon help to make things move easier in the lower digestive tract.

For Your Liver

Our liver is where we filter everything we consume. Since lemons are a natural digestive aid, that means there is less work for the liver to do, allowing it to operate more effectively. Plus, studies have shown have shown that the citric acid in lemons supports the liver further by maximizing enzyme function and helping filter out

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. unwanted toxins. The solution is simple: drink lemon water at every chance you get—first thing in the morning through to dinner.

For Your Skin and Hair

What are the properties of beautiful healthy skin? It's moisturized, but not oily; it's blemish-free, and it's full and radiant, with minimal wrinkles. Before you start grabbing dozens of beauty products for healthy-looking skin, find out how just one fruit can do wonders for your face (and hair, too!).

Uses, Doses, and Methods

Lemons are amazing sources of Vitamin C, citric acid, and antioxidants. These three nutrients are the perfect answer to any skin condition, from fast aging to acne. They provide just what your body needs to build and maintain healthy skin and hair cells for years!

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. For Slowing Down Aging

If you’re interested in youthful skin, it’s time to make collagen your new best friend. It’s the fibre that gives skin its strength, elasticity, and plumpness. Lemons are excellent at promoting collagen production due to their high Vitamin C content, a building block of collagen.

What’s more, the difference between those who age rapidly and those who don’t are their exposure to free radicals, which cause damage to the skin. 126 The antidote? Research has shown a diet high in antioxidants (think lemons!) are able to reverse the 127 breakdown of collagen fibres in the skin.

For Treating Acne and Acne Scars

For treating acne, lemon is a great solution due to its high Vitamin C content that develops collagen, a structural protein found in the body that is responsible for creating new skin cells and fresh skin.128 The acidity of lemon juice kills bacteria sitting on the skin and in pores, breaks down the sebum (oil) contributing to clogged pores—and therefore, acne.

Lemon has proven to be a great natural alternative to harsh chemicals often used when treating acne scars. Given that acne is the most common skin problem among teenagers and adults alike, lemon is a great inexpensive and organic option.

For Treating Acne and Acne Scars

For treating acne, lemon is a great solution due to its high Vitamin C content that develops collagen, a structural protein found in the body that is responsible for creating new skin cells and fresh skin.128 The acidity of lemon juice kills bacteria sitting on the skin and in pores, breaks down the sebum (oil) contributing to clogged pores—and therefore, acne.

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. Lemon has proven to be a great natural alternative to harsh chemicals often used when treating acne scars. Given that acne is the most common skin problem among teenagers and adults alike, lemon is a great inexpensive and organic option. Lemon Juice, Honey, and Milk Mask

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• 1 Tablespoon lemon juice • 3 Tablespoons organic whole milk • 2 Tablespoons honey

What to do: 1. In a bowl, combine the lemon juice, honey, and milk. 2. Mix until a paste forms; you don’t want it dripping all over you. 3. Once combined, apply to a thoroughly washed face and leave on for 30 minutes, after which rinse with warm water and pat dry. For Heart Health and Mental Health

It's important to protect your heart, not just with the things you eat, but with the way you live your life, and handle life's pressures. According to the American Heart Association, “many forms of mental health issues can affect heart disease.” 129 129

If depression can increase your risk of coronary heart disease by 40% 130 , you need to be taking your mental health seriously. Thankfully, some of the lesser known benefits of lemon have to do with their positive effect on your cardiovascular health, and mental health too! Scientists are still figuring out why lemons have such a good effect on heart and mental health, but the existing research is clear that it works!

Uses, Doses, and Methods Lemon can help you have a healthier heart and even improve your mood. Here's how to use it!

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. For Your Cholesterol

Researchers found that long-term regular consumption of citrus juice reduced the risk 131 factors of cardiovascular disease, including cholesterol levels. They attributed this effect to the antioxidants, phenolic compounds, flavonoids, and Vitamin C found in fruits like oranges and lemons.

For Your Blood Pressure

Lemon essential oils can be used as an effective aromatherapy for blood pressure! Researchers found that smelling lemon oil (citrus limonum) can significantly improve your systolic blood pressure level. (For those who aren't familiar with the term, the systolic number is the top one in a BP measurement. For example, the ideal blood pressure is 120 over 80. 120 is the systolic measurement).

For Your Mood

Lemon oil can also have an antidepressant effect when smelled. Researchers tested lemon essential oil for its effectiveness against and stress in mice. The results showed that lemon oil significantly reduced feelings of stress, and, in fact, was better than lavender and rose essential oils.

Unlock exact dosages, at-home remedies, and detailed recipes by upgrading to the full version at any time. A Word of Caution

Now you’re ready to try out all of the awesome superfoods you’ve read above! But, before you get started, take a peek at the list below to make sure these foods don’t pose any danger to you. As long as you’re not on any of the below medication, and don’t have a condition that might cause an unwanted interaction, you should be good to go! While a small amount of these superfoods is unlikely to cause any side-effects (unless you have an allergy), it’s always best to proceed with caution, listen to your body, and also check in with your primary healthcare practitioner.

Coconut Oil: • Avoid this if you have an allergy to

Apple Cider Vinegar • Apple cider vinegar can lower potassium levels; proceed with caution if you are Aon the following medication, as potassium levels may fall too low: A - Digoxin (Lanoxin) A - Insulin A - Water pills (Diuretic drugs)

Turmeric • Turmeric slows blood clotting; proceed with caution if taking blood thinners. E.g. Warfarin (Coumadin), Cataflam, Ibuprofen • Turmeric can lower blood sugar; proceed with caution if taking diabetes Amedication. E.g. insulin, glimepiride (Amaryl), glyburide (DiaBeta, Glynase APresTab, Micronase) • Proceed with caution if you have one of the following: - Bleeding disorder - Scheduled surgery (avoid 2 weeks beforehand) - GERD Ginger: • Ginger can slow blood clotting; proceed with caution when taking blood Athinners. E.g. Warfarin (Coumadin), Cataflam, Ibuprofen • Ginger can lower blood sugar; proceed with caution if taking diabetes Amedication.E.g. insulin, glimepiride (Amaryl), glyburide (DiaBeta, Glynase APresTab, Micronase) • Ginger can lower high blood pressure; proceed with caution if taking blood Apressure medication. E.g. Nifedipine (Adalat, Procardia), verapamil (Calan, AIsoptin, Verelan) • Avoid large doses if you have: A - Bleeding disorders, it can increase the risk of bleeding A - Diabetes (if you are on medication) A - Heart conditions

Garlic: • Garlic can increase the risk of bleeding; proceed with caution if you have one of the following: A- A bleeding disorder A- A scheduled surgery (avoid this two weeks beforehand) • Avoid large doses if you have a very sensitive stomach, or irritated GI tract • Garlic can make certain medications less effective; avoid if you are taking: A - Isoniazid (Nydrazid, INH) A - Medication for HIV/AIDS • Garlic can make certain medications less effective; proceed with caution if you Aare taking one of the following: A - Saquinavir (Fortovase, Invirase) A - Blood thinners e.g. Warfarin (Coumadin) A - Birth control pill A - Cyclosporine (Neoral, Sandimmune) A - Medications changed by the liver: acetaminophen, chlorzoxazone (Parafon AAAForte), , theophylline, enflurane (Ethrane), halothane (Fluothane), AAAisoflurane (Forane), methoxyflurane (Penthrane), lovastatin (Mevacor), AAAketoconazole (Nizoral), itraconazole (Sporanox), fexofenadine (Allegra), Raw Honey: • Do not give this to infants under 12 months due to the chance of Apoisoning • Avoid this if you have an allergy to bee pollen

Lemon: • Avoid this if you have an allergy to citrus fruits Cool Coconut Oil Recipes

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Lattes are one of the world’s greatest pleasures, but the caffeine, processed sugar, and money that go into your local Starbucks latte take this great drink off the table for a lot of health-minded people. Fortunately, you can still quench your thirst for a frothy beverage worry-free using this easy 5-minute recipe.

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• 2 Tablespoons of organic virgin • ½ Teaspoon organic , ¼ Acoconut oil ATeaspoon cardamom, and 1 • 2 Tablespoons or grass-fed ATeaspoon organic cocoa powder to Ataste (optional) Abutter • 2 Cups hot filtered water • 1 Teaspoon unsweetened vanilla Apowder

You’re only 5 minutes away now. Simply add all of the ingredients into your blender, mix them up to the desired frothiness, and serve! Amazing Apple Cider Vinegar Recipes

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This delightfully energizing soup takes only 10 minutes to prepare, tastes great, and can even help to relieve inflammation and arthritis! Take out your blender and prepare to have the soup that’ll have you coming back in a hurry if you’re ever in a hurry.

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• 1/3 Cup apple cider vinegar • 2 Tablespoons grated ginger • 2 Cups chopped beets • 1 Tablespoon fresh OR 2 • 1 Cup chopped apple Ateaspoons dried thyme • 2 Cups chopped celery • ½ Teaspoon pink rock OR grey sea • 2 Cloves of chopped garlic Asalt • 2 Cups chopped carrots • 2 to 3 Cups organic coconut milk • 4 Cups vegetable broth OR chicken Abroth To make the soup, simply:

1. Add all of the ingredients, except the coconut milk, to a large pot. Bring to a boil, then simmer for 10 minutes. 2. In a blender, process the soup with coconut milk until smooth.

Serves 8. That’s it! The effort to healing ratio of this soup has had mathematicians stumped for years now! How can it be so good? Terrific Turmeric Recipes

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Golden milk is aptly named: it’s gold for your body’s well-being! Full of healing foods like turmeric, coconut oil, and honey, the benefits are clear. And you’ll be pleasantly surprised too: for something so healthy, it’s delicious! There’s few better ways to get your daily dose of so many super ingredients in one tasty beverage.

First, for the turmeric paste used in this recipe, you’ll need: • ¼ Cup turmeric powder • ½ Cup filtered water • ½ Teaspoon ground pepper

For the rest of the golden milk, make sure you have: • 1 Cup almond milk (or hemp / coconut • ¼ Teaspoon turmeric paste Amilk) • Raw honey to taste • 1 Teaspoon coconut oil Now, to prepare the turmeric paste simply: 1. Mix all the ingredients in a small saucepan and mix well. 2. Heat them on medium-high heat and stir constantly until the mixture forms a thick paste. 3. Let cool before storing in the fridge.

With the paste made, you’re ready to make some gold! Just:

1. Combine all the ingredients except for the honey in a saucepan. 2. Heat on medium-high heat once again, stirring constantly. Be careful that the mixture doesn’t boil! 3. Add honey to taste.

Mwuah! You’ve just struck gold. Enjoy cashing out with all those health benefits! Great Ginger Recipes

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You might be expecting some witty wordplay and clever craft for this home-run hitting healthy tea, but there’s not much to say: the ingredients speak for themselves!

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• 1 Cup water • Splash of milk of choice • ¼ Teaspoon ground turmeric • Some raw honey to taste • ¼ Teaspoon ground ginger

To get sipping on the healthiest tea around, just:

1. Bring the water to boil in a small saucepan. Add the turmeric and ginger, reduce heat, and let simmer for 10 minutes. 2. Stir in your nut milk and strain tea into a cup. Add honey and enjoy! Glorious Garlic Recipes

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A delicious spread with the anti-inflammatory and infection fighting powers of garlic AND apple cider vinegar? Do you really need any more convincing?

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• 2 Garlic cloves • 1 Tablespoon freshly chopped • 2 Tablespoons apple cider vinegar Arosemary • 1 Shallot • 2 Tablespoons freshly chopped thyme • ½ Cup extra virgin olive oil • ½ Cup freshly chopped parsley • 1 ½ Cups • 2 Teaspoons sea salt

To make it, just: 1. Peel all the garlic and then slice it thinly. Repeat with the shallot. 2. Place the olive oil, garlic, and shallots in a medium sauté pan and heat on low heat for 5 to 6 minutes to infuse the oil. Remove from the heat, stir in the rosemary and thyme, and set aside to cool. 3. In a medium mixing bowl, add the tahini, the remaining ingredients, and the garlic and oil mixture. Stir to combine.

You can serve this spread with sliced vegetables or flax crackers. (Or anything else, really; just spread it on everything!) The spread is best served at room temperature. Store the leftovers in an airtight container, where they should last for up to a week.

Enjoy! Healing Honey Recipes

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Why buy pre-packaged nut butters, that are full of preservatives and artificial , when you can make a healthier, natural alternative at home? This cashew butter is a perfect spread for apples, carrot sticks, celery, or . Get creative!

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• 1 cup roasted cashews • 1 Teaspoon vanilla • 2 Teaspoons raw organic honey, lightly warmed

To make it, just process all of the ingredients in a food processor until smooth, and then spread to your heart’s content! Lovely Lemon Recipes

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Electrolytes are crucial for restoring the natural balance in your body after a period of dehydration, whether from exercise or sickness. But, how can you get them? Many people are familiar with big brand electrolyte drinks like Gatorade. Unsurprisingly, these are filled with artificial colors, processed sugars, and all kinds of other junk, making them far from healthy. Instead, if you’re being active, or are simply sweating a lot from something like a fever, refuel your body with the natural electrolytes in this lemon and coconut drink!

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• 1 Cup coconut water • 1 Tablespoon fresh lemon juice • ¼ Teaspoon pink Himalayan sea salt • 1 Tablespoon raw honey (optional)

To make it, simply: 1. Combine all of the ingredients in a blender. 2. Drink right away, or store in an air-tight container in the fridge to enjoy later! Thank You for Reading! There it it is! Now you have all of the information you need to get started on the first steps towards a healthy, natural lifestyle, or to take your natural remedy knowledge to the next level!

We hope this guide has given you the answers you were looking for, and maybe to some questions you didn’t even know you had.

Did your kids love our Turmeric Roasted Cauliflower Snack? Has coconut oil helped relieve your dry skin? Have you started using lemon water at the gym? We’d love to hear your results and experiences, so send us your stories, or just drop by to say hello! You can reach us through:

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If these remedies, dosages, and recipes were useful to you, please share them with your friends and loved ones! You know better than most people the power natural cures can have, and the terrible side-effects and chemical additives of the alternatives. Spread the love and the healing! This guide is still available for free for a limited time, so all they have to do is join our community by subscribing to our email newsletter. They can do that here.

Thanks for reading and for being a part of our community! We look forward to seeing you again soon. Best wishes and good health to you—from Oren and Mo, and the rest of The Hearty Soul team! Sources 1. Centers for Disease Control and Prevention. Percent of US Adults 55 and Over with Chronic Conditions. http://www.cdc.gov/nchs/health_policy/adult_chronic_conditions.htm. Publication date unavailable. Updated September 14, 2009. Accessed May 9, 2016. 2. Centers for Medicare and Medicaid Services. National Health Expenditures 2014 Highlights. https://www.cms.gov/research-statistics-data-and-systems/statistics-trends-and-reports/nationalhealthexpenddata/downl oads/highlights.pdf. Publication date unavailable. Updated May 2, 2016. Accessed May 9, 2016. 3. Arunima S, Rajamohan T. Effect of virgin coconut oil enriched diet on the antioxidant status and paraoxanase 1 activity in ameliorating the oxidative stress in rats- a comparitive study. Food Funct. 2013; 4(9): 1402-9. 4. DebMandal M, Mandal S. Coconut (cocos nucifera l.: arecaceae): in health promotion and disease prevention. Asian Pac J Trop Med. 2011;4(3):241-247 5. Dayrit, Conrado S. Coconut oil in health and disease: its and monolaurin’s potential as cure for hiv/aids. http://www.coconutoil.com/Dayrit.pdf. Publication date unavailable. Update date unavailable. Accessed May 9, 2016. 6. Dulloo AG et al. Twenty-four-hour energy expenditure and urinary catecholamines of humans consuming low-to-moderate amounts of medium chain triglycerides: a dose-response study 7. DebMandal M, Mandal S. Coconut (cocos nucifera l.: arecaceae): in health promotion and disease prevention. Asian Pac J Trop Med. 2011;4(3):241-247 8. Nevin et al. Effect of topical application of virgin coconut oil on skin components and antioxidant status during dermal wound healing in young rats. Skin Pharmacol Phsyiol; 23(6): 290-7. 9. Bergsson et al. In Vitro Killing of Candida albicans by Fatty Acids and Monoglycerides. Antimicrobial Agents and Chemotherapy. 45(11): 3209-3212. 10. Ogbolu et al. In vitro antimicrobial properties of coconut oil on Candida species in Ibadan, Nigeria. J Med Food; 10(2): 384-7. 11. Sharath Asokan, R Saravana Kumar, Pamela Emmadi, R Raghuraman, N Sivakumar. Effect of oil pulling on halitosis and causing halitosis: a randomized controlled pilot trial. J Indian Soc Pedod Prev Dent. 2011 Apr-;29(2):90-4. PMID: 21911944 12. Asokan S et al. Effect of oil pulling on halitosis and microorganisms causing halitosis: a randomized controlled pilot trial.J Indian Soc Pedod Prev Dent; 29(2):90-4. 13. Kaushik et al. The Effect of Coconut Oil pulling on Streptococcus mutans Count in Saliva in Comparison with Chlorhexidine Mouthwash. J Contemp Dent Practice; 17(1):38-41. 14. Faizal et al. Effect of coconut oil in plaque related gingivitis — A preliminary report. Niger Med J; 56(2):143-7. 15. Asokan et al. 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