消除鼻敏感生活更開朗

春天來臨白日長，天氣溫潤，人人臉上增添一份笑意。然而春夏之季對某些人可也是煩惱的季節，我說的是花粉症（鼻敏感）患者。


什麼是花粉症？

花粉症，也稱為季節性過敏性鼻炎，是由於吸入了從樹木和花草所釋放的大量花粉而產生的過敏反應。花粉症非常普遍，它幾乎影響了五分之一人口的生活。花粉症引起的過敏反應包括導致鼻腔、喉嚨和眼睛等黏膜內膜炎症，引起的症狀諸如眼痛、鼻塞或流鼻涕、發癢以及打噴嚏。

我們的免疫系統是如何對花粉症作出反應的？
患者免疫系統通常受到過度刺激，將花粉誤作為外來入侵物者，引發炎症反應和釋放大量組胺。

我們的腸道被一層粘膜保護，稱為腸道粘膜屏障。體內大約百分之七十的免疫細胞都容納於此。這些免疫細胞受到不同微生物群所影響，自身免疫系統便會發揮相應的免疫反應。而過敏人士比較常出現的情況是腸內菌種失去平衡。因此不難想像那些過敏反應的嚴重程度或與我們的腸道健康息息相關。

益生菌為何能舒緩花粉症？
具有活性而對身體有益的細菌通過調節免疫系統和抑制致病細菌的繁茂，能有效舒緩過敏反應。

在2014年一份研究報告指出，花粉症患者給予服用益生菌乳酸菌5週後，生活質量得以顯著改善，流眼水的改善尤其明顯。服用益生菌加抗組胺的一組和單獨服用抗組胺的一組比較，同時服用益生菌功效更顯著。

在2011年的另一項研究發現，花粉症患者定時服用乳酸桿菌益生菌，其鼻塞和瘙癢症狀大大降低。調查發現其炎症標誌水平和過敏反應都得以降低。

也有研究已經表明，過敏症患者的鼻通道微生物種類更加兩極化。這可能導致病原菌優勢和保護性菌群的減少，免疫防禦能力因此受到影響。儘管我們現時還不能理解益生菌如何對鼻微生物產生作用，但一些研究已經顯示了眾多益處。一項研究關於鼻子內益生菌對潜在致病菌的影響發現，服用益生菌人士，其鼻子內潜在致病菌的數目顯著減少。

或許可以這樣說，維持腸道生態平衡，長期存有微生物多樣性，相比腸內只存在一種主要細菌更為有益。

你應該什麼時候開始服用益生菌？
以益生菌達致腸道細菌平衡和舒緩過敏反應需要一些時間，成人所需的時間就更長。活性細菌的作用在預防過敏反應的應用上更為有效。因此我們建議每日服用益生菌，或最少需要在春季來臨前便開始服用，這樣最為有效。

As longer days, lighter evenings and the warmth of spring puts a smile on most people's faces, for many the appearance of spring and summer sunshine can often mean the onset of the dreaded  hay fever season.

What is a hay fever?

Hay fever, also known as seasonal allergic rhinitis,  is an allergic response to inhaled pollen released from local trees, grasses and flowers. It is a common condition affecting one in five people at some point in their life. The allergic response causes inflammation of the mucosal lining of the nasal passages,  throat and eyes,  causing symptoms such as sore eyes, blocked or runny nose, itching and sneezing.

How does the immune system react to hay fever?
In hay fever sufferers the immune system is overstimulated,  perceiving pollen as a foreign invader, causing an inflammatory response and the release of histamine.

The gut mucosal barrier houses approximately 70% of the body’s immune cells and is lined and influenced by a diverse microflora that plays an important role in the development and function of the corresponding immune system.  Imbalanced microflora has been observed in those suffering allergic diseases.  It is not surprising, therefore  that there appears to be a link between the severity of such allergies and the health of our gut.

How can probiotics help with hayfever?
Live bacteria products could benefit hay fever sufferers by moderating the immune system and controlling pathogenic overgrowth.

A Study in 2014 reported that hay fever sufferers given a lactobacilli probiotic for 5 weeks saw significant improvement in quality of life, in particular a reduction in running eyes.  Results of those taking the probiotics alongside anti-histamines were more significant than those taking an antihistamine alone.

Another study in 2011 found that subjects with hay fever,  who consumed a lactobacilli probiotic had lower  nasal congestion and itching. They also produce less inflammatory markers and a reduced immune response.

It has been shown that the microflora is more diverse in  the nasal passages of allergy sufferers.  Which could lead to predominance in pathogenic bacteria and a reduction in protective flora, therefore reducing immune defence.  Although it is not well understood how probiotics have an effect on nasal microflora, some studies have shown benefits. A study testing the effects of probiotics on potential  pathogenic bacteria in the nose find a significant reduction in nasal PPBS in those who consumed probiotics.

It could be said  that it is the balancing of the whole gut ecology with a wide mix of microbes over the long term  that is of greater benefit  than the presence of one individual strain.

When should you start taking probiotics?
It may take some time to influence the gut microflora balance and elevated immune  responses,  especially in the adult population.  It appears that live bacterial products  are more effective in preventing hay fever opposed to treating it.  It is advisable, therefore, to consume probiotics on a continual basis year round,  or at the very least in the lead up to the spring and throughout the summer, in hay fever sufferers.

認識抑鬱症 Depression

抑鬱症患者常感到迷失、 憤怒、 悲傷、 或沮喪，對日常生活一些喜歡做的事情都失去興趣。雖然每個人都有時會感到悲傷，抑鬱症的持續時間會更長，嚴重干擾你的日常生活。

抑鬱症的主要類型包括:

重度抑鬱症 Major depression：患病期至少2周，有些患者病情長達20個星期。

輕度憂鬱症 Dysthymia: 一種長期但比較輕微的抑鬱症。症狀類似重度抑鬱但比較輕微。輕度抑鬱症患者轉化為重度抑鬱的風險較大。

非典型抑鬱症。不同于那些重度抑鬱症患者，患有非典型抑鬱症的人當遇到一些開心的事情心情會有所改善，但這僅僅能維持一段時間。此外，非典型抑鬱症患者的症狀與重度抑鬱症也有所不同。儘管稱呼為非典型，這種反而是抑鬱症中的最常見的類型。

適應障礙：當某人的生活發生重大悲劇事件，例如痛失愛人，所導致的抑鬱症狀。

其他常見的抑鬱症包括: 產後抑鬱症、 經前緊張症 (PDD)、 季節性情感障礙 (SAD) 和雙相情感障礙。

抑鬱症成因

沒有人知道到底是什麼導致抑鬱症。目前我們知道抑鬱症患者的大腦化學物質（稱為神經遞質）的水平與常人有異，包括 5-羥色胺（血清素）、 多巴胺和去甲腎上腺素的水平異常。

運動與抑鬱症

研究表明，經常運動，無論帶氧運動、高強度運動或柔韌性訓練，都有助輕度到中度抑鬱患者舒緩症狀。

藥物治療

抗抑鬱藥能有效治療抑鬱症，不過你可能要嘗試幾個不同的藥物後才會找到最適合的那種。一般情況下，抗抑鬱藥需連續服用至少4到6個月。大多數藥物需要連續服用2-4星期後才開始見效，並可能需要長達12周的治療期這些藥物才能充分發揮它們的功效。

服用補充劑有助於減輕抑鬱症狀:

SAMe(s-腺苷-L-蛋氨酸) 是身體產生的一種物質，能有助提高腦部多巴胺水平。一些研究表明SAMe可以緩解輕度到中度抑鬱，其效果能媲美某些處方抗抑鬱藥。

5-HTP (5-色氨酸、5-羥基色氨酸) 可能有助於提高大腦中的血清素水平。5-色氨酸是血清素的前體，意味著你的身體將輕鬆地將它轉化為血清素。

魚油或磷蝦油蘊含奧米加-3非飽和脂肪酸，可能有助於緩解抑鬱症的症狀。

維他命B6有助婦女紓解經前緊張症。

研究表明，患有嚴重抑鬱症者血液中鎂的濃度比較低。補充礦物質鎂或有助緩解抑鬱症狀。

其他一些研究發現有抑鬱症患者可能血液中葉酸、 維他命 B12 或維他命 D的濃度偏低。

草本補充劑

草藥可以強化和調理體質。

聖約翰草 (貫葉連翹) 標準化提取物，能為輕度到中度抑鬱患者改善症狀。聖約翰草用於治療抑鬱得到廣泛研究。大多數研究表明對於輕度至中度抑鬱聖約翰草與抗抑鬱藥治療效果相若。但需留意，患者或需連續服用4-6周才會感受到明顯改善。

藏紅花 (番紅花 ) 標準化提取物或有助於緩解抑鬱症。

近期研究發現薑黃素的抗抑鬱功效與西藥氟西汀 (百憂解)一樣有效，重度抑鬱症患者提別適合服用薑黃素。建議每日服用 1,000毫克薑黃素。

銀杏葉標準化提取物，每日三次，每次40至80毫克，有助長者有效對抗抑鬱。研究人員認為，銀杏或有助腦部更好地應對血清素的作用，緩解老年抑鬱症。

香氛療法，或使用精油按摩療法也可能有助於治療抑鬱症。香氛療法的主要作用是令人放鬆。用於抑鬱症的精油包括:薰衣草、羅勒、橙、檀香、檸檬、茉莉花、鼠尾草、洋甘菊、薄荷與及迷迭香。


Depression is when feelings of loss, anger, sadness, or frustration make it hard for you to do the things you enjoy in everyday life. Although everyone feels sad sometimes, depression lasts longer and interferes with your daily life.

The primary types of depression include:

    Major depression. A person must be depressed for at least 2 weeks, but often for as long as 20 weeks.
    Dysthymia. A long-lasting, less severe form of depression. Symptoms are like those of major depression but more mild. People with dysthymia have an greater risk of major depression.
    Atypical depression. Unlike those with major depression, people with atypical depression can feel better for a period of time when something good happens. In addition, people with atypical depression have different symptoms than those with major depression. Despite its name, atypical depression may be the most common type of depression.
    Adjustment disorder. Happens when someone's response to a major life event, such as the death of a loved one, causes symptoms of depression.

Other common forms of depression include: Postpartum depression, premenstrual dysphoric disorder (PDD), seasonal affective disorder (SAD) and bipolar disorder.

Causes

No one knows exactly what causes depression. People with depression may have abnormal levels of brain chemicals called neurotransmitters, including serotonin, dopamine, and norepinephrine.

Exercise

Studies show that regular exercise, either aerobic or strength and flexibility training, can reduce depression in people with mild-to-moderate depression.

Medications

Antidepressant medications can work well in treating depression, although you may have to try a few different medications to find the one that works best for you. In general, antidepressants are taken for at least 4 to 6 months. Most medications take 2 to 4 weeks to start working, and may take up to 12 weeks for their full effects to kick in.

The following supplements may help reduce symptoms:

    SAMe (s-adenosyl-L-methionine) is a substance your body makes that may raise levels of the brain chemical dopamine. Some of the studies suggest SAMe can help relieve mild-to-moderate depression and may work faster than prescription antidepressants.

    5-HTP (5-hydroxytryptophan) may help raise serotonin levels in the brain. 5-HTP is a precursor to serotonin, meaning your body changes it to serotonin.

    Omega-3 fatty acids, such as those found in fish oil, may help relieve symptoms of depression.

    Vitamin B6, for women with premenstrual dysphoric disorder.
 
    Research shows that people with major depression have less magnesium in their bloodstream than those who aren’t depressed. People may experience relief from depressive symptoms by simply taking magnesium.

    Other studies have found that some people with depression may have low levels of folic acid, vitamin B12, or vitamin D.

Herbs

Herbs may strengthen and tone the body's systems.

    St. John's wort (Hypericum perforatum) standardized extract, for mild-to-moderate depression. St. John's wort has been studied extensively for depression. Most studies show it works as well as antidepressants for mild-to-moderate depression.  It may take 4 to 6 weeks before you see any improvement.

    Saffron (Crocus satvius) standardized extract, may help relieve depression.
 
    Curcumin was shown in a recent study to be as effective as the antidepressant medication fluoxetine (Prozac) in patients with major depressive disorder. Patients who took 1,000 millgrams (mg) of curcumin per day fared as well as those who took 20 mg of fluoxetine.

    Ginkgo (Ginkgo biloba) standardized extract, 40 to 80 mg, 3 times daily, for depression. Researchers thought that it might relieve depression in older adults by helping their brains respond better to serotonin.

Aromatherapy, or using essential oils in massage therapy, may also help treat depression. Aromatherapy seems to work because it helps people relax. Essential oils used for depression include:

    Lavender (Lavandula officinalis)
    Basil (Ocimum basilicum)
    Orange (Citrus aurantium)
    Sandalwood (Santalum album)
    Lemon (Citrus limonis)
    Jasmine (Jasminum spp.)
    Sage (Salvia officinalis)
    Chamomile (Chamaemelum nobile)
    Peppermint (Mentha piperita)
    Rosemary (Rosmarinus officinalis)

蜂膠好處多面睇 Bee Propolis benefits in broad spectrum of uses

蜜蜂利用針葉樹或常綠植物的汁液製造蜂膠化合物。當樹木汁液結合蜜蜂本身的分泌物和蜂蠟，就會形成一種粘性和綠棕色的產物，用於構建蜂巢，這就是蜂膠。


幾千年前，在古代文明國家蜂膠是藥用。古希臘人用作治療膿腫。亞述人將蜂膠塗於傷口和腫瘤表面，有助預防感染和幫助整個癒合過程。埃及人用以防腐木乃伊。
 蜂膠一直被用作抵抗感冒和流感病毒，它具有強力防禦病毒功能，令整個身體得到保護。

蜂膠的另一個好處是有助於建立和保持健康的骨骼組織。如果你患有骨質密度疏鬆或者有家族歷史，每天服用定量蜂膠是一個非常明智的選擇！

蜂膠的另一好處是，它可以防止和抑制前列腺癌症。蜂膠有很強的抗菌活性。在科學家測試蜂膠對於結腸癌細胞的影響中，他們發現，蜂膠能導致腫瘤細胞壞死，它能中斷供血給癌細胞，造成只有局部的癌細胞死亡，而不會影響健康細胞。

蜂膠或有助於防範食物中毒。科學家發現，蜂膠可抑制空腸彎曲桿菌，糞腸球菌腸桿菌和金黃葡萄球菌這三款食物中毒個案中常見的菌類。


蜂膠對於身體各部份都有很強的抗炎作用。炎症會引致多種病症如關節炎，心臟疾病，阿爾茨海默氏症等。

Bees produce a compound called propolis from the sap on needle-leaved trees or evergreens. When they combine the sap with their own discharges and beeswax, they create a sticky, greenish-brown product that is used as a coating to build their hives. This is propolis.

Thousands of years ago, ancient civilizations used propolis for its medicinal properties. Greeks used it to treat abscesses. Assyrians put it on wounds and tumors to fight infection and help the healing process. Egyptians used it embalm mummies. 

Propolis has traditionally been used to cure colds and flu. It has powerful virus killing properties throughout the body.

Propolis helps to build and maintain healthy bone tissue. If you're suffering from bone density loss or have a history of it in your family, taking a daily dose of propolis appears to be a very wise thing to do!

One of the health benefits of propolis appears to be that it prevents and suppresses prostate cancer. Propolis showed very strong antimicrobial activity. Scientists tested propolis against colon cancer cells. They found that it caused the cancer cells to die by necrosis, which means that it interrupted the blood supply to the cell and caused just the local cancer cells to die and NOT healthy, living cells.

Propolis may help treat food poisoning. Scientists found that the propolis inhibited the growth of C. jejuni, Enterobacter faecalis, and Staphylococcus aureus, the three bugs that are commonly found in food poisoning cases.

Propolis has very strong anti-inflammatory activity in many areas of the body. Inflammation is responsible for diseases such as arthritis, heart disease, Alzheimers, and many more.

長期使用輔酶Q10與心臟健康息息相關 Long-term CoQ10 Use and Heart Health

最近的一項稱爲Q-SYMBIO的安慰劑對照研究，跟進了心臟衰竭（HF）病人每日服用輔酶Q10的個案，爲期兩年。研究人員發現，服用輔酶Q10後無論短期症狀以及長遠的心臟病發作率或死亡率都有顯著改善。

研究人員隨機分配420名患者接受安慰劑或每日300毫克輔酶Q10（每日三次，每次服100毫），爲期兩年。研究人員會檢視各項數據，如發病率和死亡率、每天症狀變化和腦鈉肽（NT-proBNP）水平(一種N-末端激素原生物標誌物)。NT-proBNP水平高與心臟衰竭情況惡化相關。

這項研究的結果提供了許多有用數據。僅三個月後，服用輔酶Q10的組別的NT-proBNP水平有顯著降低的趨勢。研究結束時，輔酶Q10組別的再次住院率和再發生心臟病率都減少達一半。

這項研究的結果毫不含糊。對於心衰患者，有必要建議他們服用輔酶Q10，這對減少發病風險非常有效。而對於這些比較幸運的非心臟衰竭人士，透過補充輔酶Q10或泛醌(ubiquinol)也是健康首選。
參考資料：European Journal of Heart Failure. 2013 15( S1 ): S20.


A recent placebo-controlled trial, called the Q-SYMBIO study, followed heart failure (HF) patients taking co-enzyme Q10 (CoQ10) daily for two years.  The researchers found striking differences in both short-term symptoms and long-term incidence of another heart attack or death.

Researchers randomly assigned 420 HF patients to placebo or 300 mg/day CoQ10 (100 mg, t.i.d.) for two years.  The researchers monitored outcomes, such as morbidity and mortality, daily symptoms and a biomarker called N-terminal prohormone of brain natriuretic peptide (NT-proBNP). Higher levels of NT-proBNP strongly correlate with worse outcomes in HF.

The results of this study provide hard data for what many suspected.  After only three months there was a trend toward reduced NT-proBNP levels in the CoQ10 group.  Such that by the end of the study, the CoQ10 group saw their chances of being hospitalized for another major cardiac event decreased by a factor of two.

The Q-SYMBIO results are unequivocal.  For HF patients, CoQ10 use should be strongly considered especially with the context of the attractive risk-benefit profile.  And for those people who are lucky enough to not be a heart failure patient?  Supporting adequate levels through supplementation with CoQ10, or ubiquinol, may be even more worthwhile than previously thought.

European Journal of Heart Failure. 2013 15( S1 ): S20.

L-肌肽 L-Carnosine

根據最新的一些臨床試驗，結果表明 L-肌肽有以下好處：

•有效防止DNA老化
•保持皮膚年輕柔軟
•改善大腦功能和供應能量
•改善自閉症兒童的行為和溝通技能
•減少白內障的形成
•加速傷口癒合


According to the recent clinical trials, L-Carnosine has got the following benefits:

• Protects DNA from the effects of aging
• Keeps skin young-looking and supple
• Improves brain functioning and energy
• Improves behavior and communication in children with autism
• Reduces cataract formation
• Speeds up wound healing

千層塔精華(石杉鹼甲) Huperzine A 舒緩老人癡呆症狀 Huperzine A is effective against Alzheimer's dementia

千層塔精華(石杉鹼甲)是從植物蛇足石杉所提取的一種化學物質。根據中國一些臨牀研究發現，它有助提高記憶力，對血管性記憶力衰退和阿爾茨海症（俗稱老人癡呆）都有明顯功效。然而，科學家還需要更多的研究來肯定有關研究成果。

Huperzine A, a chemical made from the plant Huperzia serrata, may improve memory in both vascular and Alzheimer's dementia, according to several studies in China. However, more studies are needed to know for sure.

舒緩濕疹的排毒飲食療法 Dietary advices for patients with eczema

濕疹是一種特殊類型的皮膚炎症，病徵是皮膚表面出現紅斑（發紅），水腫（腫脹），丘疹（凸點），繼而皮膚變得乾表面似鱷魚皮，最後，皮膚層層加厚形成苔癬樣硬化。皮膚疹另一病徵是經常引致瘙癢和皮膚灼熱。

皮膚疹與早餐，午餐和晚餐的關係

我們建議所有食物都是源自有機種植或養殖。
進吃時間可按照自身運作，配合個別體內代謝循環。盡量定時定量。
可以香草調味，味道以清淡為主，

早餐，從凌晨4點至中午 - 排泄和維持身體運作期

這個時間細胞在排除廢物，同時會製造和/或修復細胞。選擇合適早餐食物，讓身體進行排泄和維護細胞運作過程更順利。


- 大清早可先吃一些水果例如蘋果（連皮吃），梨，木瓜，香蕉....等。 

- 可自製水果沙冰。將一些清水或新鮮椰子水加入攪拌器中，然後加入你喜愛的水果。例如：香蕉，芒果，木瓜，無花果，不同種類的苺，桃子，棗，杏，椰子肉。要注意有些帶酸性水果包括橙，蕃茄，檸檬和草莓，會引致爆發皮膚疹。可於沙冰中加入2湯匙打幼的亞麻籽或鼠尾草籽一起飲用; 都可同時加入其他補充劑一起飲用例如綠色混合飲料，未加熱的有機椰子油或益生菌。

午餐從中午至晚上八時 - 消化期

在消化期內人體的新陳代謝處於高峄期。因為需要較多能量去消化食物，因此午餐的份量可以略為多一點。
煮食可用新鮮，低溫處理的椰子油。冷食可使用初榨橄欖油。蔬菜最好生吃，或輕輕烚一會就可。

建議午餐如下：

鮭魚和蔬菜
大比目魚加蔬菜
糙米飯，烚雞蛋和蔬菜
甜薯加什菜
薯仔加什菜
發芽穀物與牛油果，番茄，芫茜葉，和/或橄欖
什菜湯加五穀麵包
什菜沙拉加生堅果或軟山羊奶芝士。可自製新鮮沙拉醬，（我最喜歡將杏仁醬，蘋果醋，新鮮檸檬，醬油，楓糖漿，孜然粉，大蒜粉，和一些新鮮香草攪拌而成）
烚薯仔蒸青豆粒拌小沙拉
日式味噌湯，糙米飯加白烚什菜
用椰子油輕炒磨菇(可加少許醬油調味)加糙米飯和一個小沙拉組合
薯仔加入椰子奶和牛油壓成薯蓉，配以椰子油輕炒磨菇和一個小沙拉

晚餐從晚上8時至上午04時 - 營養轉化

段時間身體會將營養物質引導進細胞中。
晚上一杯蔬菜汁對於皮膚疹的治療起著重要作用，可嘗試每晚飲用一杯16至24安士深綠色的蔬菜汁。

以下是一些值得推薦的菜汁：

西芹 - 每次可使用二棵。西芹有助利尿和幫助二氧化碳排出體外。當中的鈉含量將能中和體內的酸灰分（酸性食物殘留物)。

歐芹 - 半大束。極高的營養成分。對於身體各機能有清洗和增強體質。

胡蘿蔔 - 兩個中等形狀。由於大部分的植物性化學成份位於紅蘿蔔頂部，請不要切掉，反而可切除綠芽部份。

胡荽葉 - 1/4束。具有清除體內水銀，鉛，鎘等重金屬的能力。

羽衣甘藍 - 2〜3片葉。一種營養非常豐富的蔬菜。其中一款能對抗癌症的蔬菜。芥藍是所有綠葉蔬菜中含最豐富類胡蘿蔔素(類胡蘿蔔素能強力對抗癌細胞）。羽衣甘藍的鈣含量很容易被轉化，使其成為對抗關節炎，骨質疏鬆症，障礙性骨質流失和皮膚健康的良藥。

青瓜 - 半條。有助利尿（幫助清除體內多餘的液體，因為它可以促進排尿）。都可有助清洗血液。

**以上各款菜汁可加入1個小蘋果，更美味。


Eczema (dermatitis): A particular type of inflammatory reaction of the skin in which there is erythema (reddening), edema (swelling), papules (bumps), and crusting of the skin followed, finally, by lichenification (thickening) and scaling of the skin. Eczema characteristically causes itching and burning of the skin.

Eczema and Diet - Breakfast, Lunch and Dinner

It is highly recommended that all the food we consume should be from organically grown sources .
Timing of Eating - Follow the natural Body Cycle, you should eat in compliance with the body's metabolic cycle .
Natural taste - Slightly flavourings and use natural herbs to add flavors. 

Breakfast, from 4am to noon - Elimination and maintenance period

The cells are dumping waste products, and manufacturing and/or repairing cells. Choose foods for breakfast that allow your body to continue the process of elimination and maintenance.

Can eat some raw fruits in the morning: apples (eat the skin also), pears, papayas, bananas....etc.

Make a fruit smoothie. Add into the blender with some spring water or fresh coconut water, some of your favorite fruits. Examples: bananas, mangos, papayas, figs, different types of berries, peaches, dates, apricots and coconut meat. Some fruits, especially more acidic ones, are known to set off outbreaks of eczema. These fruits include oranges, tomatoes, lemons and strawberries. Add to your smoothie two tablespoons of flax seeds or chia seed freshly ground in a coffee grinder and the following super food supplements: green drink mix, organic unheated coconut oil or probiotics.

Lunch, from noon to 8pm - Digestive period

The body's metabolism is geared towards digestion. Since digestion of foods demands a tremendous amount of energy, it would make sense to eat the biggest meal our body can digest between noon and 8pm.
For cooking use either fresh, unheated coconut oil. For cold preparation, use extra virgin olive oil. Veggies are either lightly steamed or raw.

Suggested lunch meals:

Salmon and vegetable
Halibut and vegetable
Brown rice, boiled eggs and vegetables.
Sweet potatoes and vegetables.
Potatoes and vegetables.
sprouted grains with avocado, tomato, cilantro, and/or olives.
Vegetable soup and five grains bread
Large salad with an assortment of vegetables with added raw nuts or soft raw goat cheese. Make your own fresh salad dressing, (my favorite recipe is a mix of raw almond butter, apple cider vinegar, fresh lemon, tamari sauce, maple syrup, cumin powder, garlic powder, and some fresh assortment of herbs).
Steamed green beans with boiled potatoes and a small salad
Miso soup, brown rice and steamed vegetables
Sauted mushrooms in coconut oil with tamari sauce for taste mixed with brown rice and a small salad.
Mashed potatoes using coconut milk and butter, with sauted mushrooms in tamari sauce and a small salad.

Dinner, from 8pm to 4 am - Assimilation period

The body is mobilizing nutrients and directing them to the cells.
A glass of vegetable juice at night is the most important meal to help you heal from eczema quickly. Make sure you drink a 16 to 24 oz. dark green veggie juice every night .

Some recommended vegetables for nightly juice:

Celery - two stalks. Celery gives the body a natural diuretic effect and aids in the elimination of carbon dioxide from the body. The sodium content will neutralize acid ash (residue of acidic foods) in the body.

Parsley - 1/2 bunch. Extremely high in nutrients. An excellent cleanser and potentiator of all bodily functions.

Carrots - Two med. size. Because most of the phytochemicals are located at the top part of the carrot, don't cut the top off, instead leave the hat part, but discard the green shoots.

Cilantro - 1/4 bunch. Has the ability to remove mercury, lead, cadmium and other heavy metals from the body.

Kale - 2 to 3 leaves. A very nutrient rich vegetable. One of the best cancer fighting vegetables found on our planet. Kale is the richest of all leafy greens in carotenoids (powerful anti-cancer agents). Kale's calcium content is easily assimilated, making it a wonder food for arthritis, osteoporosis, bone loss disorders and skin health.

Cucumber - 1/2 cucumber. A great diuretic (helps remove excess fluids from the body because it promotes urination). Excellent as a blood cleanser.

**An apple can be added to sweeten your juice.

B族維他命與健康息息相關 B vitamins and your health

B族維他命與你的健康息息相關

B族維他命可幫助身體生長，發育和保持健康。

如果你是貧血或素食者，體內B族維他命含量有可能偏低。缺乏B族維他命可引起疲勞、食慾不振，並會導致兒童生長不良。注意平衡膳食，包括肉類或海鮮、乳類、綠葉蔬菜和五穀類將有助於生長發育。


B1（硫胺素）

主要優點：有助身體產生能量，並支持肌肉、神經和心臟健康。
食物來源：小麥胚芽

B2（核黃素）

主要優點：有助保持皮膚、神經系統和消化系統健康。可降低白內障的發生率。
食物來源：脫脂奶

B3（菸酸）

主要優點：有助產生能量。或有助降低口腔，喉嚨和食道癌症發病率。用於降低膽固醇。可幫助減慢艾滋病毒的病程惡化。
食物來源：去皮雞肉

B5（泛酸）

主要優點：支持生長和發育。口服和局部使用經研究證明傷口能更快速癒合。
食物來源：牛油果


B6

主要優點：參與體內超過100個酶反應的有關代謝，包括蛋白質分解。有助於在子宮內和嬰兒期大腦發育。有助於免疫功能。可減少經前綜合症的症狀。
食物來源：香蕉

B7（生物素）

主要優點：有助於分解蛋白質和碳水化合物。幫助身體製造荷爾蒙。支持在子宮內健康發展。
食物來源：熟的肝臟

B9（葉酸）

主要優點：有助於防止宮內神經管缺陷。降低阿爾茨海默氏病和其它形式癡呆症的風險。DNA合成所需營養。
食物來源：扁豆


B12
主要優點：在成長和發育肩負重要角色。有助於調節高半胱氨酸，此物質水平過高會增加患心血管疾病的風險。可能有助於緩解抑鬱症。協助葉酸進行DNA修復。降低患癌症的風險。如葉酸一樣，它具有降低神經管缺陷的風險。

B vitamins and your health

It's the B vitamins that help our bodies grow, develop, and stay well.

If you are anemic or a vegetarian, you may be at risk for low levels of the B vitamins. Deficiencies can cause tiredness, loss of appetite, and poor growth in children. Eating a well-balanced meal that includes meat or seafood, dairy, leafy greens, and whole grains will help you obtain the Bs necessary for growth and development.


B1 (Thiamine)

Key benefits: Helps the body produce energy and supports muscle, nerve, and heart health
Great food source: Wheat germ cereal

B2 (Riboflavin)

Key benefits: Helps keep the skin, nervous system, and digestive systems healthy. May reduce incidence of cataracts.
Great food source: Nonfat milk


B3 (Niacin)

Key benefits: Assists energy production in cells. Associated with decreased incidence of mouth, throat, and esophageal cancers. Used to lower cholesterol. May help slow progression of HIV.
Great food source: Skinless chicken

B5 (Pantothenic acid)

Key benefits: Supports growth and development. Oral and topical use has been shown to heal wounds more quickly.
Great food source: Avocado


B6

Key benefits: Involved in over 100 enzyme reactions related to metabolism, including the breakdown of protein. Contributes to brain development in utero and infancy. Helps immune function. May reduce PMS symptoms.
Great food source: Banana

B7 (Biotin)

Key benefits: Helps break down protein and carbohydrates. Helps the body make hormones. Supports healthy development in utero.
Great food source: Liver, cooked

B9 (Folic acid)

Key benefits: Helps prevent neural tube defects in utero. Associated with a decrease risk for Alzheimer’s disease and other forms of dementia. Required for synthesis of DNA.
Great food source: Lentils


B12
Key benefits: Plays a role in growth and development. Helps regulate homocysteine, which, in elevated levels, increases the risk of cardiovascular diseases. May help ease depression. Helps folate do DNA repair. Lowers cancer risk. Like folic acid, it’s associated with lowering risk of neural tube defects.

痛風(尿酸高)病人的飲食注意事項 Gout diet

以下提示可幫助減輕症狀：

    避免含過敏原食物，包括乳製品、小麥(麵筋)、粟米油、防腐劑、食品添加劑等。
    盡量多食抗氧化食品，包括水果（如藍莓、櫻桃、番茄等）和蔬菜（如南瓜和甜椒）。櫻桃汁（每天飲用8 - 16盎司）也有幫助。
    多吃高纖維食物，包括燕麥、根莖類蔬菜（如薯仔、淮山）和車前子。
    避免精製食品，如白麵包，意大利面和糖粉。
    少吃紅肉選擇瘦肉。
    減少含草酸的食物，如菠菜、大黃、甜菜、堅果、巧克力、紅茶、麥麩、草莓和豆類。
    多食含有豐富鎂和低鈣食物，如大麥、麩皮、粟米、黑麥、燕麥、大豆、糙米、酪梨、香蕉和薯仔。
    避免飲食中的嘌呤成分。具有高嘌呤含量的食物包括牛肉、鵝肉、動物內臟、胰臟、貽貝、鳳尾魚、鯡魚、鯖魚和酵母。食品中嘌呤適量的肉類包括家禽、魚和以上未列出的貝類。菠菜、蘆筍、豆類、扁豆、蘑菇和乾豌豆中還含有中等量嘌呤也需要留意。
    使用健康烹飪油，例如橄欖油或椰子油。
    減少攝取反式脂肪酸，常見的烘焙食品如餅乾、薄脆餅乾、蛋糕、炸薯條、洋蔥圈、甜甜圈、加工食品和人造牛油都可能含有反式脂肪。
    避免酒精和煙草。
    每日喝6-8杯清水有助沖洗尿酸，幫助排出體外。飲水不足常引發痛風發作。
    每週五日，每日運動至少30分鐘。
    避免含糖飲料。

Gout diet

These nutritional tips may help reduce symptoms:

    Eliminate potential food allergens, including dairy, wheat (gluten), corn, preservatives, and food additives.
    Eat antioxidant foods, including fruits (such as blueberries, cherries, and tomatoes), and vegetables (such as squash and bell peppers).  Cherry juice (8 - 16 oz. per day) is also helpful.
    Eat more high fiber foods, including oats, root vegetables (such as potatoes and yams), and psyllium seed.
    Avoid refined foods, such as white breads, pastas, and sugar.
    Eat fewer red meats and more lean meats.
    Cut down on foods containing oxalate, such as spinach, rhubarb, beets, nuts, chocolate, black tea, wheat bran, strawberries, and beans.
    Include foods rich in magnesium and low in calcium, such as barley, bran, corn, rye, oats, soy, brown rice, avocado, banana, and potato.
    Restrict purines in your diet. Foods with a high purine content include beef, goose, organ meats, sweetbreads, mussels, anchovies, herring, mackerel, and yeast. Foods with a moderate amount of purines include meats, poultry, fish, and shellfish not listed above. Spinach, asparagus, beans, lentils, mushrooms, and dried peas also contain moderate amounts of purines.
    Use healthy cooking oils, such as olive oil or coconut oil.
    Reduce or eliminate trans fatty acids, found in commercially baked goods, such as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
    Avoid alcohol, and tobacco.
    Drink 6 - 8 glasses of water daily to help flush uric acid from the body. Dehydration often triggers a gout attack.
    Exercise at least 30 minutes daily, 5 days a week.
    Avoid sugar sweetened soft drinks.

秋風送爽, 皮膚進補是時候 Autumn Breeze, Time to care for your skin !

秋風送爽, 時刻會吹起北風, 上到街最直接受影響就是你的肌膚; 水份流失令皮膚容易變得乾旱, 不及時處理會令情況加劇, 是時候為皮膚補充水份了。

Omega 7 (Palmitoleic Acid) 是不飽和脂肪酸的一種，也是其中一種天然存在於人體健康肌膚的物質。是維持健康肌膚及身體黏膜的重要元素，能有效消除自由基對皮膚細胞的損害，及幫助增生骨膠原以免水份流失，能維持肌膚彈性。Omega 7還有能令皮膚再生和促進傷口癒合的功能, 為增強皮膚骨膠原的強大後盾.

在植物世界中只有兩種含有罕有的Omega 7，而野生沙棘果實是其中一種擁有豐富Omega 7 的重要植物。科學家發現沙棘除了含有對健康肌膚十分重要的Omega 7 (棕櫚油酸)，還有其他對人體健康十分重要的α-次亞麻油酸(Omega 3)，亞麻油酸 (Omega 6)及油酸 (Omega 9)，以及含有豐富的抗氧化劑包括維生素A, C, E, K, 三烯生育酚，類胡蘿蔔素及SOD等。
新近研究指出, 沙棘果能有效對抗皺紋, 嚴重乾燥和過早老化的皮膚症狀; 提煉出來的沙棘果油含豐富金額植物甾醇，維生素E，β-胡蘿蔔素，抗氧化劑和類胡蘿蔔素。

With the cool breeze of autumn, northern wind is blowing through. Walking on the street, your skin will easily sense the dryness and the loss of moisture. If no precautions are being made now, the situation will be intensified. It’s time to prevent dehydration and act now.

Omega 7 (Palmitoleic Acid) is a saturated fatty acid, which is a naturally occurring substance in our healthy skin. It’s an important element in maintaining healthy skin and mucous membranes of the body, can effectively eliminate the free radicals damaging skin cells, helps to prevent moisture loss Collagen hyperplasia and to maintain skin elasticity. Omega-7 is also behind the plant’s famous ability to rejuvenate the skin and promote healthy healing after damage. It is a powerful source of nourishment for the skin’s collagen, strengthening existing skin and repairing injuries.

In the plant world, only two contain the rare Omega 7, while the wild sea buckthorn fruit is rich in Omega 7. Scientists found that sea buckthorn, in addition to the high concentration of Omega 7 (palmitoleic acid), there are other very important vitamins and minerals which are important for human health, α- linolenic acid (Omega 3), linoleic acid (Omega 6) and oleic acid (Omega 9), as well as rich in antioxidants include vitamin a, C, E, K, tocotrienols, carotenoids ,SOD and so on.

Current studies are being performed on its ability to combat wrinkles, acute dryness and other symptoms of prematurely aged skin. This marvelous oil has copious amounts of Phytosterol, Vitamin E, Beta-Carotene, Anti-Oxidants, and Carotenoid.

吃番茄（西紅柿）「能降低前列腺癌機率」 Tomatoes 'important in prostate cancer prevention'

吃番茄（西紅柿）「能降低前列腺癌機率」

西紅柿含有豐富的茄紅素抗氧化劑。

研究顯示，吃西紅柿可能可以降低前列腺癌的機率。

英國布里斯托大學（Bristol University）的研究發現，一周攝取10份以上西紅柿的男性，罹患前列腺癌的機率降低大約20%。

前列腺癌是全球男性常見癌症第二名，每年有35,000起新病例，大約10,000起死亡病例。

癌症專家建議，攝取多種類的水果和蔬菜，降低前列腺癌患病機率。

布里斯托大學的研究小組對大約20,000名50至69歲的英國男性的飲食和生活習慣進行分析比對。

研究小組發現，不論是新鮮西紅柿，西紅柿汁，烤熟的西紅柿，一周吃10次以上西紅柿的男性，前列腺癌症機率降低18%。

每日攝取5份或更多蔬菜水果的人，和每日只攝取2.5份蔬菜水果的人相比，前列腺癌症機率也降低24%。

西紅柿含有大量番茄紅素（lycopene），這是一種抗氧化劑，能保護人體細胞免於受損，是西紅柿能抗癌的主要原因。

研究人員表示，西紅柿對預防前列腺癌很重要，男性應該攝取各式各樣的水果和蔬菜，維持健康體重，保持鍛煉。

Tomatoes 'important in prostate cancer prevention'

Tomatoes are rich in the anti-oxidant lycopene Tomatoes are rich in the anti-oxidant lycopene

Eating tomatoes may lower the risk of prostate cancer, research suggests.

Men who consume more than 10 portions of tomatoes each week reduce their risk by about 20%, according to a UK study.

Prostate cancer is the second most common cancer in men worldwide, with 35,000 new cases and around 10,000 deaths in the UK every year.

Cancer experts recommend eating a balanced diet which is high in fruit and vegetables and low in red and processed meat, fat and salt.

The Bristol team analysed the diets and lifestyles of around 20,000 British men aged between 50 and 69.

They found men who consumed more than 10 portions of tomatoes each week - such as fresh tomatoes, tomato juice and baked beans - saw an 18% reduction in prostate cancer risk.

Eating the recommended five servings of fruit or vegetables or more a day was also found to decrease risk by 24%, compared with men who ate two-and-a-half servings or less.

"Our findings suggest that tomatoes may be important in prostate cancer prevention," said Vanessa Er, from the School of Social and Community Medicine at Bristol University.

"However, further studies need to be conducted to confirm our findings, especially through human [clinical] trials.

"Men should still eat a wide variety of fruits and vegetables, maintain a healthy weight and stay active."

The cancer-fighting properties of tomatoes are thought to be due to lycopene, an antioxidant which can protect against DNA and cell damage.

The researchers also looked at two other dietary components linked with prostate cancer risk - selenium, found in flour-based foods such as bread and pasta, and calcium, found in dairy products such as milk and cheese.
Experts advise eating a wide range of fruit and vegetables Experts advise eating a wide range of fruit and vegetables

Men who had optimal intake of these three dietary components had a lower risk of prostate cancer, they said.

Commenting on the study, Dr Iain Frame of Prostate Cancer UK said there was not yet enough evidence to make concrete recommendations on which specific foods men should eat to reduce their risk of prostate cancer.

"What we do know is that men shouldn't rely too heavily on one type of food, such as tomatoes," he said.

"A healthy, balanced diet with plenty of fresh fruit and vegetables, together with regular exercise is by far the best option."

Tom Stansfeld of Cancer Research UK added: "While eating foods rich in lycopene - such as tomatoes - or selenium may be associated with a reduction in the risk of prostate cancer, this has not been proven, and this study can't confirm whether there is a link between diet and prostate cancer risk.

"Diet and cancer prevention is a complex issue with few black and white answers; we encourage everyone to eat a balanced diet which is high in fruit and vegetables and low in red and processed meat, fat and salt."

The research, published in the journal Cancer Epidemiology, Biomarkers & Prevention, was carried out in collaboration with the Universities of Cambridge and Oxford.

文章來源 Source:
Helen Briggs Health editor, BBC News website