When someone says the words “free radical” to me, my mind shoots to images of crazed hippies throwing Molotov cocktails. When it comes to free radicals in your body, that’s not too far off. Free radicals – a natural by product of your body’s normal metabolism, are what you don’t want storming around inside you in large numbers. When there are too many of them, or they become too numerous, they cause oxidative stress.

Oxidative stress is one of the main causes of degenerative diseases and aging. Its similar to what happens to a car when it rusts or a banana when it starts to go brown, except it happens inside your body, causing tissue to break down, muscles to lose tone and skin to dry out. The more free radicals the more the damage.

As far as I know no one has managed to stop the aging process, but there are things you can do to help curb the effects. In the same way a paint of coat helps protect your car, antioxidants help protect your cells. – And guess what spice has the highest antioxidant activity of any food? Cloves! Not only are cloves the highest ranking antioxidant, they are also an excellent source of vitamin K (see Linda Bonvies Blog on this important and hard to obtain vitamin,) as well as manganese, and dietary fiber.

The active component of cloves, eugenol has been shown to prevent toxicity from environmental pollutants, protect against digestive tract cancer and joint inflammation. The eugenol and beta-carophyllene in cloves combine to make them an anesthetic as well as an antibacterial. I remember my Mom putting clove oil on a sore tooth, and people have been using clove as an antiseptic or breath freshener since at least 266 BC when records show that Chinese army officers used it to combat halitosis before interviews with the Emperor. Cloves are also a good source iron, calcium, vitamin-B6 (pyridoxine), thiamin (vitamin B-1), vitamin-C and riboflavin (vitamin B2.)

So what exactly is a clove? Cloves are the dried flower bud of an evergreen tropical tree. Their name, derived from the latin word clavus, literally means “nail.” The actual latin name for clove is Eugenia caryophyllata.

Cloves are not a simple crop. It takes about 20 years for the clove tree to produce flowering buds. Buds are harvested spring and winter when the flowers turn from green to purple, and are usually sun dried in tropical regions. Dried buds have been used for medicinal purposes for at least 4000 years as an anti-fungal and anti-inflammatory, to help heal wounds, staunch bleeding, quell motion sickness or dizziness, and in more recent times to give relief from coughs and colds, altitude sickness, vaginal infections (especially those caused by candida albicans) and in dispelling intestinal parasites. The astringent properties of the clove make it useful in treating travelers’ diarrhea, and in appropriate amounts it is said to relieve the discomfort of acid stomach as well. According to the American Heart Association, clove can help lower cholesterol, and it I listed as one of the top five herbal remedies for diabetes, assisting your body in naturally regulating blood sugar.

Clove oil is said to be aphrodisiac in nature. I take that to mean it is attractive and stimulating to the senses – which is certainly is! Cloves have been used to treat bronchitis and asthma, and the aroma is said to have an arousing effect on both the mind and body. The essential oil in cloves helps expand blood vessels and blood flow, making you feel warmer. As a result it is often used externally as a poultice or in a bath to treat sore muscles, and arthritis.

On days like today, when the mist rolls in on the Sound, I begin to think about spiced cider, mulled wine and pumpkin pie. I anticipate aromatic turkey stuffing, dark fruity bread and pungent puddings. Earlier this morning I rummaged through my spices and pulled out a small canister of ground clove and added it to my turmeric tea. It was the perfect pick me up. The back of the jar suggests it can be used in tomato juice, cranberry relish, on ham, in spaghetti sauce, beets, cakes, fruit pies beans and split pea soup. I’m sure there are many other uses as well, and as the light grows shorter, I plan to add as much clove as possible to my diet, and maybe lengthen my healthy days in the process.

Note: Cloves are one of the more intense aromatic herbs and should be used with care. Cloves and clove oil are potent and not recommended for children under 6, pregnant or nursing mothers, or anyone with a tendency to allergic reactions. If you have never used clove before and would like to, it is recommended that you try a very small amount first.

You can extend the shelf life of whole cloves by keeping them in a cool dark place.

Antioxidants for health and longevity

Five herbal remedies for diabetes

Medicinal properties of cloves

http://www.nutrition-and-you.com/cloves.html

Medline Plus cloves

Health benefits of clove oil

Before you throw up your hands and stop reading this, I am not going to tell you to stop eating fried fish!  Hey, I live in Seattle, we are all about fish here.  And yes, we have some of the best Fish & Chips you’ll find anywhere!  My topic is not about fried fish being “bad” for you … it is about the good brain effect that occurs when we choose to eat baked or broiled fish… even just once a week.

Fresh off the press, in this month’s issue of the American Journal of Preventive Medicine is a study published by researchers at the U. of Pittsburgh School of Medicine.  This study looked at the effect of regular fish consumption and the health of the brain over a 10 year period.  They found that eating one serving of baked or broiled fish once a week resulted in greater “grey matter” in the brain, especially in the areas responsible for memory and understanding.  You’ve heard of the grey matter before.  It makes up most of the brain’s volume and serves to process information coming into the brain.  260 adults were followed and brain scans were done to measure any differences.  Blood tests were also done to measure the healthy omega-3 fatty acids that are found in fish …. There were no meaningful differences, so it was not the omega-3 influence.  So, what is the explanation?  The researchers don’t know for sure but the working theory is that the high heat used for frying may have affected the nutrient balance with destruction of some health promoting benefits.

If you are a fish lover, great!  One serving of baked or broiled fish per week should be easy to accomplish and you’ll be doing your brain a favor.  Oh, and back to the fried fish …. enjoy it on occasion  … just remember that extra calories come along with the tasty treat!  6 ounces of a baked or broiled boneless cod fillet is about 210 calories, over 70 % of which is from protein.  6 ounces of batter fried cod fillet is about 300 calories with only 42% coming from protein (and 42% from fat – ugh!).

One last thing … we actually need to pay attention to the types of fish that we eat.  Because of fish farming practices and pollution of the waterways, there are, sadly, some fish that should be avoided. Washington State’s List of Safe Fish contains those that are safe to eat 2-3 times a week, those safe to eat once a week and those to avoid altogether.  This list is based on mercury content only … and that is definitely important … since mercury is toxic to the brain!  It doesn’t make sense to eat baked or broiled fish once a week to support the grey matter in your brain if you are using fish that is high in mercury!!  That’s a sad reality.  Be aware and use good judgment!

Additional Resources:

Baked or broiled fish boost brain health

The grey matter of the brain

Mercury is a neurotoxin

Between juggling work, schedules, family and friends, it can be difficult to think clearly. Thankfully, there are natural things you can do to help with things like concentration and memory. Check out great natural products to fuel brainpower and help you feel more on top of your daily routine.

Vitamin B Complex
B Vitamins are known as powerhouses when it comes to boosting brain energy levels. Specifically, Vitamins B6 and B12 help our neurotransmitters, which in turn helps improve our ability to think more clearly. Vitamin B9, better known as Folic Acid help to speed memory recall and information processing. You can find B-Complex in traditional capsules or as a gummy vitamin for adults who might have difficulty swallowing pills. Note: Keep gummy vitamins out of reach of children.

Flax
Flax is rich in Omega 3 fatty acids which serve as powerful food for the brain. In fact, 60 percent of the brain consists of lipids (fats) which make up the lining, or cell membrane of brain cells. Consuming high-quality Omega 3 fatty acids provide vital nutrients for better brain functioning. In fact, research published in various scientific journals including American Journal of Psychiatry and Dementia and Geriatric Cognitive Disorders indicate that Omega 3 fatty acids may help boost mood and reduce the risk of dementia.

Hemp Seeds

Known as an up-and-coming Superfood, Hemp Seeds contain Omega 3, 6, and 9 (the Essential Fatty Acids) and its very own unique compound which has been shown to promote memory, learning and immune function. According to research performed at the University of Michigan, Hemp seeds may stimulate the brain enzyme known as calcineurin, which helps with brain synapse activities. Seeds can be eaten straight from the bag; sprinkled on top of vegetables, soups, yogurt, and cereals; mixed into baked recipes; or blended into a gourmet nut butter.

Brianpower Trailmix
You can combine nuts, seeds and berries to make your own brainpower trailmix!

– Sunflower seeds contain the amino acid tryptophan, an important amino acid that the brain converts to seratonin and Vitamin E, which may protect against Alzheimer’s.

– Peanuts also contain Vitamin E and minerals, which are important for brain nerve cells to function.

– Pumpkin seeds contain Zinc to help with recall and quick comebacks.

– Blueberries contain flavonoids, which help with learning and memory and may even delay the on-set of age related cognitive impairment. Look for dried blueberries, which are perfect in trail mixes!

– Almonds contain nutrientriboflavin and L-carnitine, which are vital nutrients known to fuel the brain.

– Walnuts contain Omega-3’s and antioxidants and  recently where the subject of a study performed at Tufts University in Boston, which found that a walnut rich diet might improve mental ability.

– Raisins contain high amounts of boron, a crucial mineral that helps increase brain function.

Look in your bulk aisle to find great prices for your mix and stock up on sale and low priced Wild Oats items!

A few weeks ago, three days before embarking on a period of whirlwind work and travel, I awoke with that telltale “under the weather” feeling. After a brief moment of oh no, not now dread, I wrote down as many ‘good’ things to do for myself as I could recall. (I always find the worst symptom of any manageable ailment is the temporary amnesia on the subject of self-care). Of the to-dos: I drank pots of lemon cayenne tea, ate a shocking amount of garlic, took both Vitamin C and B  I took Epsom baths, and gargled with salt water. I ate kale, drank broth, mainlined water. 48 hours later, I awoke to a throat tickle. Not good.

As I began to plan for contingencies around getting sick, I was fortunate enough to receive a call from a colleague of mine.

“What do you do,” I asked this most-knowledgeable gent, “when you’re not feeling well but absolutely cannot afford to get sick?” The answer? “Oregano Oil. “ This rang bells, distantly. “Yeah, just take an Oregano Oil shot, and I’m telling you, you’ll feel fine.”

The bells got louder; hasn’t my mother mentioned this a few times? By the time he finished extolling the virtues, I had motivated to the juice bar a block away (One of the particularities of California-there are four juice bars under a mile away from my door, but it’s miles and miles to get to a good bagel). Here, the woman behind the counter mixed me, with no shortage of showmanship and a degree of kindness my bleary head was grateful for, a shot containing ginger and oregano oil. It knocked me back on my heels, the combined heat burning through my cold-fogged cranium. Ahhhh, I get it..

Oregano, and popularly oregano oil, is well used and well loved for relief from a host of ills. These include sinus congestion, respiratory infections, earaches, headaches, toothaches, sore throats, parasites, allergies, arthritis, cold and flu. Along with oral and vascular diseases, heart conditions, cramps of all kinds, it is used to treat skin conditions and has proven effective against the hardy bug MRSA. It has demonstrated itself to be antibacterial, antimicrobial, antifungal and anti-inflammatory. The list goes on. If my experience is anything to go off of, it will allow you to make a comeback.

Along the way, it may clear your brain fog quickly and enduring enough for you to remember that you do, in fact, have Oil of Oregano in your medicine cabinet, left behind by your mother on her last visit. If you take it dutifully for a few days, you may find yourself skipping that cold or flu altogether… or at least for a couple weeks on the road.

I’m deeply in love with pumpkin and all things pumpkin pie spice.  This is no secret.  I’m moony-eyed, dopey-faced, straight-up-gaga for it.

But I prefer my pumpkin spice fix without the fat, extra calories and weird chemicals that make me wonder if I’ll glow when I turn out the lights.

So instead of the pedestrian fast food latte or chain restaurant pancakes, I choose a healthier, homemade pumpkin spice fix by making Easy Pumpkin Spice Yogurt Breakfast. Yea, it’s kinda like having your cake and eating it, too — if your cake were made of yogurt and it was just the right size for one person, of course.

Easy Pumpkin Spice Yogurt Breakfast

What you’ll need:

1 container Greek yogurt, plain or vanilla.

1/2 teaspoon (or more!) Pumpkin Pie Spice  — recipe below

2 teaspoons organic pumpkin puree (unsweetened and unflavored)

1 tablespoon Wheat Germ

1/2 teaspoon organic ground flaxseed

Optional: 1/4 teaspoon pure maple syrup or brown sugar (or sugar substitute– if you haven’t read fellow Oatie Linda Bonvie’s post on aspartame, that is!)

Mix pumpkin puree, pumpkin pie spice and maple syrup or sweetener, if using, into yogurt, stirring well.  Mix in flaxseed.  Top with wheat germ.  Enjoy!

*I don’t add any sweetener or maple syrup when I make this recipe.  I use vanilla Greek yogurt, which I think is sweet enough, but if you use plain yogurt, it might be a bit tart.

**The pumpkin puree, along with the flaxseed and wheat germ add vitamins and fiber that yogurt lacks.  Plus, the nutty flavor of the wheat germ adds texture and crunch that will remind you of pie crust.  All in all, a very satisfying and very nutritious start to your day.

Make it a parfait!  Finely dice about 1/2 of a Granny Smith apple and dust with cinnamon (or if you’re like me, extra pumpkin pie spice.)  Alternate layers of the yogurt mixture with the apple, flaxseed and wheat germ, ending with the yogurt.  Enjoy!

Pumpkin Pie Spice Mix Recipe

3 tablespoons Wild Oats Organic Ground Cinnamon

2 teaspoons organic ground ginger

2 teaspoons organic ground nutmeg

1 ½ teaspoons organic ground cloves.

Mix the spices together in a small bowl.  Pour the mixture in a clean small jar or spice container Store in a cool dry place.