Foods, Lifestyle, Uncategorized

Health Benefits of Tea and Coffee

Health and Wellness Associates

EHS Telehealth




Health Benefits of Tea and Coffee


For the first time, a government advisory committee included a mention of caffeine in its recommendations for the 2015 edition of Dietary Guidelines for Americans.


Rather than suggesting it be eliminated, however, the report said Americans could safely consume up to five cups of coffee a day, or approximately 400 milligrams (mg) of caffeine, with no detrimental effects.1


It’s a definite sign of the times. Coffee shop chains have been growing more than 10 percent annually, compared to 2 percent a year for fast food chains. There are about 20,000 coffee shops in the US, although 75 percent of the coffee brewed daily is actually consumed at home.2


Overall, more than 75 percent of US adults drink coffee, and 58 percent do so daily.3 Most coffee drinkers, however, did not start drinking coffee because they believed it was good for their health. In fact, many probably drink it assuming it is not.


If you’re a coffee drinker, you’re in for a pleasant surprise. There is one less dietary habit you have to worry about, as it turns out coffee may be good for you after all.


Even the 2015 Dietary Guidelines for Americans may soon reflect this, a recommendation that was based on an evaluation of multiple meta-analyses and other studies evaluating the link between coffee and chronic diseases, including cancer, type 2 diabetes, heart disease, Parkinson’s, and Alzheimer’s.


The more research that comes out, the more it seems clear that coffee – in its organic, black, and unadulterated form – is a beverage you can enjoy while benefitting your health.


Coffee May Be Good for Your Heart


The coffee plant and its seeds (coffee beans) contain a natural blend of polyphenol antioxidants (including chlorogenic acids), bioflavonoids, vitamins, and minerals that all work together to offer some impressive health-promoting benefits, and even help neutralize the harsher effects of the caffeine that coffee naturally contains.4


The first slew of studies has to do with coffee and heart health. One meta-analysis that included data from 11 studies and nearly 480,000 people found drinking two to six cups of coffee a day was associated with a lower risk of stroke.5 That study noted:


“The phenolic compounds in coffee possess antioxidant capacity and can inhibit the oxidative modification of low density lipoprotein cholesterol, thereby reducing the atherosclerotic process.


…moderate coffee consumption (1–3 cups/day in the United States or 3–4 cups/day in Europe) was associated with a significantly lower risk of coronary heart disease in women… Ample evidence also indicates that coffee consumption is inversely associated with risk of type 2 diabetes, which is a risk factor for cardiovascular disease.”


Further, in a study of more than 25,000 people, those who drank a moderate amount of coffee – defined as three to five cups daily – were less likely to have calcium deposits in their coronary arteries than those who drank no coffee or more coffee daily.6


A large part of arterial plaque consists of calcium deposits (atherosclerosis), hence the term “hardening of the arteries.” Coronary artery calcium can be a significant predictor of future heart disease risk.


In addition, one study showed moderate coffee drinking reduces your chances of being hospitalized for heart rhythm problems.7 Another study found it may trigger a 30 percent increase in blood flow in your small blood vessels, which might take some strain off your heart.8


Could Coffee Lower Your Risk of Cancer?


While a number of individual studies have suggested coffee consumption might increase your cancer risk, when multiple studies are analyzed, such as is the case with meta-analyses, the association disappears, and, in fact, becomes protective.


For instance, one 2007 meta-analysis found an increase in consumption of two cups of coffee per day was associated with a 43 percent reduced risk of liver cancer9 — a finding that has been confirmed by more recent research.


Not to mention, coffee appears to have additional benefits for liver health, slowing down the progression of liver disease to cirrhosis, improving responses in people with hepatitis C, and lowering the risk of death in people with cirrhosis.10


The potential benefit of coffee for liver health appears so strong that researchers have stated daily coffee consumption should be encouraged in people with chronic liver disease.11


Another meta-analysis involving 59 studies revealed an increase in consumption of one cup of coffee per day was associated with a 3 percent reduced risk of cancers.12 According to the researchers, “coffee drinking was associated with a reduced risk of bladder, breast, buccal and pharyngeal, colorectal, endometrial, esophageal, hepatocellular, leukemic, pancreatic, and prostate cancers.”13


There’s even research showing coffee consumption could lower your risk of skin cancer. Drinking four cups of caffeinated coffee daily might reduce your risk of melanoma, the most dangerous form of skin cancer.14


According to researchers, “coffee constituents suppress UVB-induced skin carcinogenesis, induce cell apoptosis, protect against oxidative stress and DNA damage, reduce inflammation in epidermal cells, and inhibit changes in DNA methylation.”15


Women who consumed more than three cups of coffee a day had a significantly lower risk of basal cell carcinoma (non-melanoma skin cancer) than those who consumed less than one cup per month.16


Coffee Has Multiple Potential Anti-Cancer Pathways


How might coffee lower cancer risk? Researchers noted in the journal BMC Cancer:17


“Roasted coffee is a complex mixture of more than a thousand chemicals. Many constituents in it could potentially alter cancer risk through several biological mechanisms. Coffee is the major source of caffeine which has been reported to both stimulate and suppress tumors, depending upon the species and the phase of administration.


There are two specific diterpenes in coffee, cafestol and kahweal, which produce biological effects compatible with anticarcinogenic properties, including the induction of phase II enzymes involved in carcinogen detoxification, specific inhibition of the activity of phase I enzyme responsible for carcinogen activation, and stimulation of intracellular antioxidant defense mechanisms.


Polyphenols are an important ingredient in coffee, such as lignan phytoestrogens and flavonoids and polyphenols are found to exhibit anticarcinogenic properties in several studies.


Caffeic acid has the ability to inhibit DNA methylation in cultured human cancer cells and is associated with inactivation of various pathways involved in the tumorigenic process, including cell cycle regulation, inflammatory and stress response and apoptosis.


Coffee is also a major source of the chlorogenic acid that contributes to its antioxidant effect. Intake of chlorogenic acid has been shown to reduce glucose concentrations in rats and intake of quinides, degradation products of chlorogenic acid, increases insulin sensitivity.


Chronic hyperinsulinemia and insulin resistance are confirmed markers of high risk for some cancer sites.”


Coffee Might Benefit Your Brain Health and Lower Your Risk of Premature Death


In addition to the news that coffee might be good for your arteries, your liver, and your risk of cancer, several other studies have also yielded promising results regarding coffee and chronic disease. For instance:18


Multiple Sclerosis: Drinking four to six cups of coffee a day is associated with a lower risk of multiple sclerosis, as is drinking a high amount of coffee over five to 10 years. According to researchers, “Caffeine has neuroprotective properties and seems to suppress the production of proinflammatory cytokines.”19

Dementia: Caffeine also promotes production of the neurotransmitters serotonin, dopamine, and noradrenaline, and triggers the release of brain-derived neurotrophic factor (BDNF), which activates brain stem cells to convert into new neurons, thereby improving your brain health.

Among people with mild cognitive impairment (MCI), those with higher blood levels of caffeine (due to coffee consumption) were less likely to progress to full-blown dementia.20 “Caffeine/coffee intake is associated with a reduced risk of dementia or delayed onset, particularly for those who already have MCI,” the researchers said.


Parkinson’s Disease: Higher coffee and caffeine intake are associated with a lower risk of Parkinson’s disease.21

Research published in the New England Journal of Medicine has even shown that coffee consumption is inversely associated with premature death. In other words, the more coffee drank, the lower the risk of death became, including deaths from heart disease, respiratory disease, stroke, injuries and accidents, diabetes, and infections.22


Tea Consumption Might Lengthen Your Life, Too


While there are more coffee drinkers than tea drinkers in the US (about 183 million compared to 173.5 million, respectively),23 many still enjoy sipping on tea …and this is another healthy habit. In fact, many centenarians around the world drink tea frequently, according to the Blue Zones project, which is documenting lifestyle habits of communities with high numbers of centenarians.24 As described in Dan Buettner’s book, The Blue Zones Solution, in Okinawa, Japan, jasmine tea and green tea are popular.


On the island of Ikaria, another concentrated area for centenarians, tea is brewed daily using fresh-picked herbs, such as rosemary, wild sage, oregano, marjoram, mint or dandelion. When Buettner had the tea analyzed, he found anti-inflammatory and diuretic properties.25 Tea has been enjoyed for close to 5,000 years.


It was reportedly discovered in 2737 BC when tea leaves accidentally blew into Chinese Emperor Shen-Nung’s pot of boiling water.26 Tea has been used traditionally as a beverage and healing tonic ever since. Like coffee, modern-day research has also confirmed tea’s myriad of health benefits:


Reduced Mortality and Chronic Inflammation


Drinking green tea is associated with reduced mortality due to all causes, as well as mortality due to heart disease. Research also shows holistic benefits to green tea consumption, including lower blood pressure, oxidative stress, and chronic inflammation.27


Heart Health


Green tea improves both blood flow and the ability of arteries to relax, with research suggesting a few cups of green tea each day may help prevent heart disease.28 Study results also show EGCG can be helpful for the prevention of arterio­sclerosis, cerebral thrombus, heart attack, and stroke—in part due to its ability to relax your arteries and improve blood flow.29


Type 2 Diabetes


One study found people who consume six or more cups of green tea daily had a 33 percent lower risk of developing type 2 diabetes than those who consumed less than one cup per week.30


Weight Loss


There is some evidence that long-term consumption of green tea catechins is beneficial for burning fat and may work with other chemicals to increase levels of fat oxidation and thermogenesis.


Bone Health


Green tea polyphenols combined with a form of vitamin D called alfacalcidol could boost bone structure and strength, according to a new study in mice. The mixture may reverse damage to bones caused by lipopolysaccharide (LPS) induced chronic inflammation, which could in turn reduce the risk of osteoporosis.31


Vision Health


Catechins in green tea could help protect you against glaucoma and other eye diseases, as research found that the compounds travel from your digestive system into the tissues of your eyes. During the study, the catechins found in green tea were absorbed into various parts of the eyes anywhere from 30 minutes to 12 hours after rats were given tea.32




Green tea components have been shown to downregulate the expression of proteins involved in inflammation, cell signalization, cell motility and angiogenesis, while an association between green tea intake and decreased risk of cancers (including ovarian and breast33) have been reported.34


Previous research has shown that green tea polyphenols act on molecular pathways to shut down the production and spread of tumor cells.35 They also discourage the growth of the blood vessels that feed the tumors. EGCG even acts as an antiangiogenic and antitumor agent and helps modulate tumor cell response to chemotherapy.36


If You Drink Tea, Be Careful of Contaminants


Green tea plants are known to be especially effective at absorbing lead from the soil, which is then taken up into the plants’ leaves. Areas with excessive industrial pollution, such as China (where nearly 90% of the world’s green tea is produced),37 may therefore contain substantial amounts of lead.38


While the lead in the tea leaves is not thought to leach very effectively into the tea you end up drinking, if you’re consuming Matcha green tea (which contains the entire ground tealeaf), one of my favorites, it’s especially important that it comes from Japan instead of China.


Both black and green teas are also naturally high in fluoride, even if organically grown without pesticides. This is because the plant readily absorbs fluoride thorough its root system, including naturally occurring fluoride in the soil.


According to fluoride expert Jeff Green, who sadly passed away unexpectedly last year,39 there are reports of people who have developed crippling skeletal fluorosis from drinking high amounts of iced tea alone.40 If you live in an area with fluoridated drinking water, as the majority of Americans do, then you could be getting a double dose of fluoride when you drink tea.


When selecting tea of any kind, it should preferably be organic (to avoid pesticides) and grown in a pristine environment because, as mentioned, tea is known to accumulate fluoride, heavy metals, and other toxins from soil and water. A clean growing environment is essential to producing a pure, high-quality tea. Another quick tip? Add a squirt of lemon juice to your cup. Previous research has demonstrated that vitamin C significantly increases the amount of beneficial catechins available for your body to absorb.


On the other hand, while adding lemon juice is beneficial, adding milk is not. The proteins in milk may bind to and neutralize the antioxidants in tea, such that its health benefits are significantly reduced.“41


The Healthiest Coffee Is Black and Organic


For many people today, “coffee” has become synonymous with heavily sweetened, chocolate-, vanilla-, or caramel-flavored beverages. But if you are dousing your cup of Joe in creamer, non-dairy creamer, sugar, and other sweeteners and flavorings, you are missing out on the therapeutic benefits and potentially harming your health. The natural blend of polyphenol antioxidants are part of what makes coffee so healthy.


However, some research suggests that adding dairy to your coffee may interfere with your body’s absorption of beneficial chlorogenic acids.42 Meanwhile, if you add sugar to your coffee you’ll spike your insulin levels, which contributes to insulin resistance.


If you’re interested in the health benefits, drink your coffee black, without sugar, non-dairy creamer or cream, or flavorings. If you really can’t stand your coffee black, you could try adding non-dairy alternatives like coconut milk or a natural sweetener like stevia.


As for buying organic, do so whenever possible. Coffee beans are one of the most heavily pesticides-sprayed crops. So, you should select only coffee beans that are certified organic. Remember, you will obliterate any positive effects if you consume coffee that’s been doused in pesticides or other chemicals.


Whenever possible, purchase sustainable “shade-grown” coffee to help prevent the continued destruction of our tropical rain forests and the birds that inhabit them. There are many who say shade-grown coffee tastes better as well. In addition, you’ll want to purchase whole bean coffee that smells and tastes fresh, not stale; if your coffee does not have a pleasant aroma, it is likely rancid.


Grind it yourself to prevent rancidity, as pre-ground coffee may be rancid by the time you get it home. If you use a “drip” coffee maker, be sure to use non-bleached filters. The bright white ones are chlorine-bleached, and some of this chlorine will leach from the filter during the brewing process.


Bleached filters are also notoriously full of dangerous disinfection byproducts, such as dioxin. Finally, while it appears coffee in moderation is beneficial, be careful not to overdo it, as some studies have found adverse effects when about 10 cups a day or more are consumed. When referring to a “cup” of coffee, most research considers it to be five to eight ounces with about 100 mg of caffeine.


In contrast, a small cup at many coffee houses starts at 12 ounces while a large cup may hold 20-24 ounces. Finally, pregnant women should probably not drink caffeinated coffee. Public health agencies suggest pregnant women limit daily caffeine to 200 mg (or about two cups of coffee a day).


However, caffeine can significantly impact the growing fetus. It is able to freely pass through the placenta, and since caffeine does not provide any benefits to your baby, only potential hazards, I strongly recommend pregnant women avoid ALL forms of caffeine.


Remember that some of these suggestions do not work for everyone.  Most research is done with a 37 year old males.  So, Green Tea is not recommend for women at all.  Too many women drink green tea for energy and end up with cardiac problems.  So please check with us if you are not sure what is right for your body, with your supplements, with your prescriptions with you age.


Health and Wellness Associates


Dr Gail Gray DPH



Foods, Uncategorized

Juicing with ?


If you are juicing with fruits, stop!
You are killing yourself. Having more than 2 fruit smoothies or fruit juicing a week will deplete vitamins and minerals in your system faster than anything else we have seen.
Having more than 6 ounces of chia tea a day will cause liver, intestinal, cardiac and many rhythm disorders,
Having more than 6 ounces of green tea a day will cause some severe cardiac attacks and disorders.
If you are consuming more than you should, give us a call to help you safely get off of these addictive drinks.
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Rx to Wellness

Can Parsley Cure Bad Breath?


Can Parsley cure bad breath?

Parsley has been cultivated for more than 2,000 years and is native to the Mediterranean. In ancient Greece, the herb was used to make crowns given to honor athletes as well as for decorating tombs.

It is thought to be the ancient Romans who first used parsley as a garnish, and though it later (likely during the Middle Ages) become popular as a seasoning, its role as a garnish has held strong to the modern day.

In the US, many still believe parsley is only useful as a garnish, leaving behind this nutrient-dense superfood as though it’s a bit of waste on their plate. Parsley is actually extremely healthy and deserving of being added to just about any dish you can think of.

There is also a widely held belief that parsley is served as a garnish because of its breath-freshening properties … but does parsley really cure bad breath?

Eating Parsley Might Help Temporarily But Isn’t Likely to Cure Bad Breath

Parsley’s bright green color and “green” grassy taste come from its high levels of chlorophyll. This compound has antibacterial and deodorizing properties. A study conducted in 1950 by Dr. Howard Westcott found that 100 milligrams (mg) of chlorophyll neutralized bad breath and odors from perspiration, menstruation, urine, and stools.1

In 1980, a study of elderly nursing home patients similarly found that consuming chlorophyll tablets helped control body odors.2 As far as chewing actual parsley goes, more recent research showed the herb may help reduce “garlic breath” through a process of “enzymatic deodorization.” According to the Journal of Food Science:

“Enzymatic deodorization involved oxidation of polyphenolic compounds by enzymes, with the oxidized polyphenols causing deodorization. This was the probable mechanism in raw apple, parsley, spinach, and mint treatments.”

The research on parsley’s (and chlorophyll’s) effectiveness for bad breath is conflicting, however. The above-mentioned study found, for instance, that chlorophyll treatment demonstrated no deodorization compared to the control.

And in separate research, while green tea turned out to be quite effective at reducing bad breath, mints, chewing gum and parsley-seed oil did not. That being said, research on this is limited, and there’s no harm to giving it a try. If you find parsley works for you, there’s no reason not to use it.

In a pinch, it seems chewing on parsley might help to cover up bad breath temporarily, but it isn’t a cure-all. The more compelling reason to add parsley to your diet is for its health benefits beyond possibly freshening your breath.

Parsley Is an Antioxidant-Rich, Disease-Fighting Superstar

Parsley contains a unique combination of volatile oil compounds, including myristicin, limonene, eugenol, and alpha-thujene. It’s also rich in flavonoids such as apiin, apigenin, crisoeriol, and luteolin. Both the volatile oils and flavonoids in parsley contribute numerous health benefits.

Myristicin, for instance, may inhibit tumor formation and activate glutathione, your body’s most powerful antioxidant that keeps all other antioxidants performing at peak levels. As reported by the George Mateljan Foundation:

“The activity of parsley’s volatile oils qualifies it as a ‘chemoprotective’ food, and in particular, a food that can help neutralize particular types of carcinogens (like the benzopyrenes that are part of cigarette smoke and charcoal grill smoke).”

The apigenin in parsley has even been shown to inhibit breast cancer cells and shrink breast cancer tumors. The luteolin in parsley, meanwhile, may calm inflammation in your brain, which is a primary cause of neurodegeneration.

Luteolin has also been linked with lower rates of age-related memory loss in mice.

Other notable nutrients in parsley include vitamin C, beta-carotene, folic acid, and vitamin K.

Parsley is also high in fiber, and if you eat enough of it (more than a couple of sprigs with your meal) it is a useful digestive aid. Traditionally, parsley tea has been used to treat colic, indigestion, and gas. And, because of its rich chlorophyll content, parsley may help to cleanse and detoxify your body. In fact, chlorophyll is known to:

Assist you in processing more oxygen Cleanse key elimination systems like your bowel, liver, and blood Help purify your blood and cleanse away toxins

Promote optimal blood pressure Support elimination of molds in your body Help neutralize bad air you might breathe in

Promote growth and repair of your tissues

How to Use Parsley: Much More Than a Garnish

If you’re new to parsley, you needn’t be intimidated. Its fresh, “green” flavor is mild and helps to bring out other flavors in your cooking. There are two popular varieties: flat-leaf parsley, which is less bitter but stronger in flavor, and curly, which is slightly more bitter.

They can be used interchangeably in your dishes, depending on your preference, although flat-leaf parsley’s flavor tends to hold up better to cooking. Fresh parsley has a much more intense and brighter flavor than dried parsley. Wash it by swishing it in a bowl of water just before use.

Chopped parsley can be added to salads, vegetable dishes, and fish, or add it to burgers or meat loaf. It works well in many types of sauces, including tomato sauce and pesto, or as a rub for fish, chicken, lamb, or beef. You can also add it to soups, stews, and casseroles.

One of the simplest ways to get more parsley into your diet, however, is to add it to your vegetable juice. A bunch of parsley is simple to juice and represents a concentrated source of nutrients. Better still, parsley is incredibly easy to grow. It works well in pots on your patio, or you can plant it in your garden for your own ready-to-pick stash.

Freshening Your Breath from the Inside Out

Proper dental hygiene is important for optimal health in your mouth and in the rest of your body, as discussed by Dr. Bill Osmunson in the interview above. Halitosis, or bad breath, is typically caused by systemic diseases, gastrointestinal and/or upper respiratory tract disorders, and microbial metabolism from your tongue, saliva or dental plaque—all of which are indicators of systemic unbalance.

The key to remedying it is making changes to your diet and proper dental care: good old brushing and flossing. By avoiding sugars and processed foods, you help prevent the proliferation of the bacteria that cause decay and odor in the first place.

Eating fermented vegetables is another simple “trick.” Fermented vegetables are loaded with friendly flora that not only improve digestion but alter the flora in your mouth as well. I also highly recommend limiting the primary “fertilizer” for the bacteria that cause bad breath, namely sugar and grains that rapidly break down to sugar.

This means cutting down on processed foods (which are high in both grains and sugars), as they can cause odor-causing bacteria to grow out of control. Finally, practicing twice daily brushing (be sure to brush your tongue as well) and flossing, along with regular cleanings by your biological dentist and hygienist, will also help ensure that your teeth and gums are as healthy as they can be.

6 Natural Options to Freshen Your Breath

If you need to freshen your breath in a pinch and you have access to parsley, go ahead and try chewing it. You might be pleasantly surprised by the results. The six natural options that follow can also be used to give bad breath the brush off:

1.Cucumber: Placing a cucumber slice on the roof of your mouth may help to rid your mouth of odor-causing bacteria. According to the principles of Ayurveda, eating cucumbers may also help to release excess heat in your stomach, which is said to be a primary cause of bad breath.

2.Apple cider vinegar: Gargling with diluted apple cider vinegar can help to eliminate bad breath and whiten teeth. Keep in mind, however, that apple cider vinegar is highly acidic. The main ingredient is acetic acid, which is quite harsh, so you should always dilute it with water before swallowing. Pure, straight apple cider vinegar could damage your tooth enamel or the tissues of your mouth and throat.

3.Peppermint: Powdered peppermint leaves have been used historically to freshen breath and whiten teeth; you can even add a drop or two of peppermint oil directly to your toothpaste for added freshening.

4.Oil pulling: Swishing coconut oil around your mouth and “pulling” it through your teeth may help freshen your breath. One study found oil pulling is as effective as mouthwash at improving bad breath and reducing the microorganisms that may cause it.

5.Chewing sticks: Chewing sticks are simply twigs from trees with antimicrobial properties. Historically, a frayed end would be used like a toothbrush to brush teeth while a pointed end would act as a toothpick. Many tree species were used for chewing sticks, including tea tree, cinnamon, mango, and dog wood, although neem is probably the most widely known. If you are so inclined, chewing sticks are widely available today and their use is even encouraged by the World Health Organization (WHO).

6.Green tea: As mentioned, green tea was found to be quite useful for reducing bad breath. Researchers concluded, “green tea was very effective in reducing oral malodor temporarily because of its disinfectant and deodorant activities, whereas other foods were not effective.”

If you have any questions or concerns about your health, please call

Health and Wellness Associates