because you value your body

Let’s go for a journey around the world.

I love food. Delicious mouth watering ones. The city where I come from is very well known in the country for it’s food. Staying in shape is a challenge. Because of my origins, I have been taste-trained to appreciate good food.

Below is a list of food that are very well known throughout the land of its origin. It can be found almost everywhere in the country where it originated from. Some of it, you may not have heard of. Some of it, you may not have seen before. Ask anyone from that place, surely they will know. Here goes.

Argentina

• Asado

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Cuts of meat cooked on a grill (parrilla) or open fire.

• Empanada

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Pastry usually stuffed primarily of beef (cubed or ground depending on the region), perhaps spiced with cumin and paprika, and filled with onion, green olive, boiled egg, and even raisins.

• Milanesa

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meat slice dipped into beaten eggs, seasoned with salt, and other condiments.

• Dulce de leche

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A milk based syrup prepared by slowly heating sweetened milk to create a product similar in taste to caramel.

Armenia

• Lavash

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A soft, thin flatbread made with flour, water, and salt.

Australia

• Meat pie

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A savoury pie that covers a filling of meat and other savoury ingredients.

• Fish and chips

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Deep-fried fish in batter or breadcrumbs with deep-fried potatoes.

• Vegemite on toast

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A dark brown, savoury food paste made from yeast extract, used mainly as a spread on sandwiches, toast and cracker biscuits.

• Pavlova

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A meringue dessert that is crispy on the outside but light and fluffy inside.

Austria

• Sachertorte

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A chocolate cake consisting of two layers of dense, not overly sweet chocolate cake with a thin layer of apricot jam in the middle and dark chocolate icing with shreds of chocolate on the top and sides.

• Wiener schnitzel

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Consists of a thin slice of veal coated in breadcrumbs and fried.

• Apfelstrudel

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Consists of an oblong strudel pastry jacket with a filling of chopped apples, sugar, cinnamon, raisins and bread crumbs.

Bahrain

• Machboos

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Made up of meat or fish served with rice.

• Muhammar

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Sweet rice served with dates or sugar.

Continue reading ‘Tasty, Delicious National Food Of The World’

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Myths are stories, legends or invented explanations that are retold so often that they are accepted as truth. They should not be that way, and they have no place in any individual’s fitness routine. Below are 14 of the most common myths on fitness, exercises and workouts that you and I should know about.

When you stop working out, muscles will turn into fat

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It’s the most typical workout myth in the world. Muscle has never and will never turn into fat and neither does fat turn into muscle. During weight training, more energy is required, hence a bigger appetite. When a person stops working out, the need for extra energy stops as well. But because the stomach size has increased due to a bigger appetite, the need to feel full has become a habit. Those extra calories that were once used as fuel while training is now stored as fat. It may seem like the bulk of muscle has turned into fat, but the truth is that the body became fatter due to eating more than previously needed.

Be it protein or carbohydrates, both turns into fat when not used. Cutting back on training requires you to cut back on food consumption as well.

Food eaten after 8 at night will turn into body fat

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Not entirely true. For people who workout during the later part of a day, it is important to eat accordingly. Whenever there is a need for the body to repair and rebuild, fuel is needed and the body most actively repairs during during sleep. However, it is more important to eat healthier foods during the later part of a day like lean meat, unsaturated fats, vegetables and fruits to avoid the risk of unwanted fat deposits. Give the body at least 2 hours to digest the food before going to bed.

Six pack abs equal six hundred sit ups and crunches daily

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Everyone has six pack abs. Abdominal exercises do not lead to clearly visible six pack abs but fat reduction does. The first place that fat goes to in the body, is the last place fat comes off. Tummy for men and hips, butt, thighs for women. Spot reduction of fat has never and will never work. Here are some of the lesser known facts about losing weight that people ought to know about.

A six pack abs is a definite want for any man working out for it is a social muscle. Ab exercises will definitely strengthen and tone the abs but does not rid the fat. A better use of time would be to spend it on interval cardio sessions and making sure that proper food is fed to the body.

I actually have a personal digital body fat analyzer that I use from time to time that gives me a rough idea of my body’s current state. Accuracy may not be as good as a DXA but it’s good enough for me. You can easily get one at less than $US 10 from online auction sites like ebay.

Stretching and warm up isn’t necessary

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I hit the gym everyday. And everyday I’ll take up 10 minutes to stretch and warm up my body from head to toe. It is necessary to avoid sprains and injuries. Even after a good day’s workout, I stretch. It greatly reduces the severity of DOMS, delayed onset muscle soreness, which will be pretty much appreciated the morning after. Here are 20 more solid reasons why warm up and stretching is important.

Supplements will boost muscle growth and strength in no time

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There are only 2 ways to make the most gains in mass and might.

• A good training program.
• A well planned out diet.

Time and energy should be focused on the 2 methods mentioned above rather than on supplements that claim to be able to bring out the Arnold in you. Some supplements may have serious and irreversible side effects if taken wrongly. For example, steroids taken wrongly may lead to a loss of appetite, constipation, intestinal irritation, vomiting, nose bleeding, headaches, increased aggression and even liver cancer. It’s way better to attain the results we want naturally. Think safe, think long term. Our body’s health should not be taken lightly.

Weight training will make women look beefy

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To look beefy, you’d need testosterone. Lots of it. Hundreds and hundreds of nanograms per deciliter of blood. The average testosterone levels for a human being are :

• Male : 300-1,000 ng/dl
• Female : 20-80 ng/dl

Women just do not have the testosterone levels necessary to look like The Rock in Scorpion King. As a matter of fact, weight training is the fastest and easiest way for women to look leaner, sculpted and toned. Light to moderate weights and many repetitions are the most effective for toning and strengthening and make you look like Megan Fox in Transformers.

Vegetarians will not make it in bodybuilding

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It’s so wrong. There is Bill Pearl who won Mr Universe twice, first in 1953 kicking Sean Connery’s ass (6th), and in 1971 before retiring. 1951 Mr America, Roy Hilligenn is another perfect example who still looks young as hell at 77 years old. You can see more of today’s vegetarian bodybuilders at veganbodybuilding.com.

Vegetarians get their protein from nuts, seeds, cereals and legumes. B12 vitamin and iodin are 2 other essential nutrients available through seaweed.

Your body weakens with age

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It’s all in the mind. Think old and you’ll look old and act old. The fact is, body building doesn’t only improve your physique and rejuvenates your spirit, but also gives you a healthy perspective on people and the world around. Some of the older bodybuilders include :

• John Pasco, born 1928
• Bill Pearl, born 1930
• Steve Holt, born 1954

With regular exercise, weight training and a low-fat diet, you’ll gain increased energy levels, leaner body mass and an optimum body fat percentage. With the big 90 around the corner, people still do experience renewed strength, increased mobility, stronger bones and greater flexibility by exercising.

The longer time I spend at the gym, the fitter I become

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For me, it’s 60 minutes of weight training plus another 30 minutes of cardio, 5 times a week. The focus here is on efficiency and effectiveness like this super cool 15 minutes workout that works every muscle in your body. An average bodybuilder does not spend more than 1 hour working out. People who just don’t have the time to workout that much will lose interest and motivation to exercise, if the myth were true. The point is, any exercise, at all, done correctly is better than none.

If I don’t feel pain in the morning, I didn’t work out hard enough

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When we lift weights, our muscle fibers will tear a little. Muscle soreness is expected, but normally heals within a week. Anything more than a week is an indication of over working out. Committing to a fitness program will eventually lead the muscle into getting used to it. Changing a fitness program regularly will ensure that all muscles are worked on and experiencing growth.

However, what happens in the gym is only meant to promote muscle growth. The real process begins only when a person is recovering. Pain should not be used as a measurement of a workout session’s effectiveness. Some soreness, yes, but not pain. Always remember to stretch before and after. Get enough rest and work on different muscle groups on different days. Rest a day if the muscles are still sore.

• shoulders
• upper back
• arms
• chest
• abs & lower back
• legs

Avoid drinking water when your body is over heated

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An average human body’s water content is 60% for men and 55% for women. In my body, 86 out of 143 pounds is water. If the body’s water content drops 5%, it’s already considered dehydration. An hour of vigorous exercise is enough to drain a quart (~1 liter). Drinking before, during and after is pretty important.

During exercise, muscles generate heat that will cause a rise in body temperature. This heat is doused by water when it is carried in the bloodstream and pushed to the surface as bullets of sweat. It continues to drain water from the body until it is replenished. Thirst is already a sign of dehydration. Drink a cup every 15 minutes. Keeps the muscles oiled and the body productive.

There is no need for doctors if I don’t plan on biting off more than I can chew

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If you have never done any resistance training before in your life and you’re above 40, it’s best to consult your doc. Go for a physical exam that examines the temperature, blood pressure, pulse and respiratory rate. Things that concern your cardiovascular fitness, blood cholesterol levels and medical history should also be taken into account. Ask doc about the best exercise given your medical profile.

The prime time for exercising and working out is in the mornings

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Correction. The best time to exercise is the time that works with the individual’s body clock and fits their busy days. People working out in the morning are more likely to stick to their fitness plans as they are able to get it in before the various demands of life compete for their time.

Many, many people believe that the best way to lose fat is to start pushing your body right after waking up in the mornings, on an empty stomach. I say no. Exercise is meant for toning the muscle and burning fat. Inability to draw energy from the main source will only force the body to go to other sources of energy, which are your muscles and fat. More muscles are used up as fuel as their composition is much simpler compared to fat.

It is okay to cover a week’s worth of workout during the weekend

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It’s also much better spreading a workout all over the week instead of pounding the body during weekends. A weekend warrior will lose out on other health benefits. Blood pressure and glucose levels are temporarily lowered during each exercise, which are beneficial in the long run. Exercising regularly also keeps a person’s appetite consistent.

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Playful as kids are, accidents happen. And the accident that befallen me at 7 years old was the feeling of the hot exhaust pipe of a motorcycle kissing the skin of my leg. Grandma was around and saw it. Immediately, she took out a knife and slice the thick lower part of the aloe vera plant by the garden and rubbed the exposed end on the burn.

Looking back, I realized that it was important to have medicinal plants around the house cause you never know when you might need them. So here are a list of plants that have the highest medicinal value compared to the other million species around the world worth planting around the house.

Aloe Vera

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The aloe vera grows only under the sun with well drained dry or moist soil. Although the plant tastes like turd, it’s still edible. The sap from aloe vera is extremely useful to speed up the healing and reducing the risk of infections for :

• wounds
• cuts
• burns
• eczema
• reducing inflammation

Apart from its external use on the skin, aloe vera is also taken internally in the treatment of :

• ulcerative colitis (drinking aloe vera juice)
• chronic constipation
• poor appetite
• digestive problems

Marsh Mallow

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The plant of which marshmallows are made of. The root is taken internally to treat :

• inflammations and irritations of the urinary and respiratory mucus membranes
• counter excess stomach acid
• peptic ulceration
• gastritis

Externally, the root is applied to :

• bruises
• sprains
• aching muscles
• insect bites
• skin inflammations
• splinters

The leaves are very edible, unlike the aloe vera. They can be added to salads, boiled, or fried. It is known to help out in the area of cystitis and frequent urination.

Great Burdock

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It requires moist soil and can grow shadeless. The great burdock is the pretty famous in the area of detoxification in both Chinese and Western herbal medicine. The root is is used to treat ‘toxic overload’ that result in throat infections and skin diseases like :

• boils
• rashes
• burns
• bruises
• herpes
• eczema
• acne
• impetigo
• ringworm
• bites

The leaves and seeds can be crushed to poultice it to bruises, burns, ulcers and sores.

Pot Marigold

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It grows in almost any type of soil condition. It has no problem with nutritionally poor, very acidic or very alkaline soils, just as long as it’s moist. Well known as a remedy for skin problems, the deep-orange flowered pot marigold variety is applied externally to :

• bites
• stings
• sprains
• wounds
• sore eyes
• varicose veins

Internally it is used to treat fevers and chronic infections.

The tea of the petals tones up circulation and, taken regularly, eases varicose veins.

Applying the crushed stems of the pot marigold to corns and warts will soon have them easily removable.

Gotu Kola

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The gotu kola acts on various phases of connective tissue development and stimulates healing of :

• ulcers
• skin injuries
• decreasing capillary fragility
• stimulation of the lipids and protein necessary for healthy skin

Leaves are thought to maintain youthfulness. Crushed leaves are poulticed to treat open sores. The gotu kola can also be used to :

• treat leprosy
• revitalize the brain and nervous system
• increase attention span and concentration
• treat venous insufficiency

Camomile

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With a sweet, crisp, fruity and herbaceous fragrance, has long been used medicinally as a remedy for problems regarding the digestive system. It has a soothing and calming effect in the area of aromatherapy, used to end stress and aid in sleep. The entire herb is used to treat common aches like toothache, earache, shoulder pain and neuralgia.

Globe Artichoke

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A bitter tasting plant that requires a lot of sun, the cardoon has become important as a medicinal herb in recent years following the discovery of cynarin. The cardoon leaves, best harvested before flowering, helps to :

• improve liver and gall bladder function
• stimulate the secretion of digestive juices
• lower blood cholesterol levels
• treat chronic liver and gall bladder diseases
• jaundice
• hepatitis
• asteriosclerosis
• early stages of late-onset diabetes

Chinese Yam

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A type of yam that can be eaten raw, the chinese yam can be easily grown, succeeding in fertile, well drained soil in a sunny position. It is sweet and soothing to the stomach, spleen and has a tonic effect on the lungs and kidneys. It is used internally to treat :

• tiredness
• weight loss
• loss of appetite
• poor digestion
• chronic diarrhea
• asthma
• dry coughs
• uncontrollable urination
• diabetes
• emotional instability

Externally, it is applied to :

• ulcers
• boils
• abscesses

The leaf, on the other hand, is used to treat snakebites and scorpion stings.

Echinacea

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One of the world’s most important medicinal herbs, the echinacea has the capacity to raise the body’s resistance to bacterial and viral infections by stimulating the immune system. It also has antibiotic properties that helps relieve allergies. Basically, the roots are beneficial in the treatment of sores, wounds and burns. It was once used by the red indians as an application for insect bites, stings and snakebites. The echinacea grows on any well drained soil, as long as it gets sunlight.

Siberian Ginseng

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The siberian ginseng has a wide range of health benefits, mostly as a powerful tonic herb that maintains good health. It’s medicinal properties are used for :

• menopausal problems
• geriatric debility
• physical and mental stress
• treat bone marrow suppression caused by chemotherapy or radiation
• angina
• hypercholesterolemia and neurasthenia with headache
• insomnia
• poor appetite
• increasing endurance
• memory improvement
• anti-inflammatory purposes
• immunogenic purposes
• chemoprotective purposes
• radiological protection

Great Yellow Gentian

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The great yellow gentian root is a bitter herb used to treat digestive disorders and states of exhaustion from chronic diseases. It stimulates the liver, gal bladder and digestive system, strengthening the overall human body. Internally, it is taken to treat :

• liver complaints
• indigestion
• gastric infections
• aneroxia

Sea Buckthorn

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The sea-buckthorn has been used throughout the centuries in China to relieve cough, aid digestion, invigorate blood circulation and alleviate pain. The branches and leaves are used in Mongolia to treat gastrointestinal distress in humans and animals.

The bark and leaves are used for treating diarrhea, gastrointestinal, dermatological disorders and topical compressions for rheumatoid arthritis. Even the flowers are used as skin softeners.

The berries on the other hand are used together with other medications for pulmonary, gastrointestinal, cardiac, blood and metabolic disorders. Fresh sea buckthorn berry juice is known to be taken in the event of :

• colds
• fever
• exhaustion
• stomach ulcers
• cancer
• metabolic disorders
• liver diseases
• inflammation
• peptic ulcer
• gastritis
• eczema
• canker sores
• general ulcerative disorders
• karatitis
• trachoma

Tea Tree

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Even the aborigines have been using the tea tree leaves for medicinal purposes, like chewing on young leaves to relieve headaches. The paperbark itself is extremely useful to them as it serves to line coolamons when used as cradles, as a bandage, as a sleeping mat, as material for building humpies, as an aluminum foil, as a disposable rain coat and for tamping holes in canoes.

The leaves and twigs, eventaully made into tea tree oil, is anti fungal, antibacterial, antiseptic and deserves a place in every household medicine box. Tea tree oil can be used to treat :

• cystitis
• glandular fever
• chronic fatigue syndrome
• thrush
• vaginal infections
• acne
• athlete’s foot
• verrucae
• warts
• insect bites
• cold sores
• nits
• minor burns

Lemon Balm

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The reason the plant is called lemon balm is because of the lemon minty scent of the leaves. The flowers, which appear during the summer, are full of nectar. The crushed leaves, when rubbed on the skin, are used as :

• mosquito repellent
• herpes
• sores
• gout
• insect bites

Infusion of the leaves with water are known to treat :

• colds
• fevers
• indigestion due to nervous tension
• digestive upsets in children
• hyperthyroidism
• depression
• mild insomnia
• headaches

Peppermint

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Peppermint is sometimes regarded as ‘the world’s oldest medicine’, with archaeological evidence placing its use at least as far back as ten thousand years ago. Pepeprmint are naturally high in manganese, vitamin A and vitamin C. Crushed leaves rubbed on the skin help soothe and relax the muscles. Infused peppermint leaves are used to :

• reduce irritable bower syndrome
• against upset stomachs
• inhibit bacterial growth
• treat fevers
• flatulence
• spastic colon

Evening Primrose

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The young roots can be eaten like a vegetable, or the shoots can be eaten as a salad. Poulticed roots of the evening primrose is applied to piles and bruises. Tea made from the roots have also been used in the treatment of obesity and bowel pains. However, the more valuable parts are the leaves and bark which are made into evening primrose oil, known to treat :

• multiple sclerosis
• premenstrual tension
• hyperactivity
• eczema
• acne
• brittle nails
• rheumatoid arthritis
• alcohol-related liver damage (alcoholics, this is for you)

Ginseng

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One of the most highly regarded medicines in the orient, the ginseng is reputable in it’s ability to promote health, general body vigor and prolong life. The roots are used to :

• stimulate and relax the nervous system
• encourage secretion of hormones
• improve stamina
• lower blood sugar levels
• lower cholesterol levels
• increase resistance to disease
• treat debility associated with old age
• treat lack of appetite
• treat insomnia

Turkey Rhubarb

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Known mainly for it’s positive and balancing effect upon the digestive system as a whole. Even children may use the turkey rhubarb as it is gentle enough. The roots act as an astringent tonic to the digestive system while larger doses are used as laxatives. Other than that, it is also known to treat :

• chronic constipation
• diarrhea
• liver and gall bladder complaints
• hemorrhoids
• menstrual problems
• skin eruptions due to accumulation of toxin

Sage

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Salvia, the Latin name for sage, means ‘to heal’. Internally, the sage is used for :

• indigestion
• flatulence
• liver complaints
• excessive lactation
• excessive perspiration
• excessive salivation
• anxiety
• depression
• female sterility
• menopausal problems

On the other hand, it is used externally for :

• insect bites
• skin infections
• throat infections
• mouth infections
• gum infections
• skin infections
• vaginal discharge

Wu Wei Zi

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Low doses of the fruit are said to stimulate the central nervous system whilst large doses depress it, while regulating the cardiovascular system. The seed is used in the treatment of cancer. Externally, it is used to treat irritating and allergic skin conditions while taken internally to treat :

• dry coughs
• asthma
• night sweats
• urinary disorders
• involuntary ejaculation
• chronic diarrhoea
• palpitations
• insomnia
• poor memory
• hyperacidity
• hepatitis
• diabetes

Milk Thistle

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It protects and improves the function of the liver (take note, alcoholics). Taken internally, milk thistle helps to treat :

• liver and gall bladder diseases
• jaundice
• hepatitis (liver inflammation)
• poisoning
• high cholesterol levels
• insulin resistance in people with type 2 diabetes who also have cirrhosis
• the growth of cancer cells in breast, cervical, and prostate cancers
• the effects of a hangover

Comfrey

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Comfrey contains allantoin, a cell proliferant that speeds up the natural replacement of body cells. It is reputed to have teeth and bone building properties in children. Safer to use externally than internally, comfrey is used to treat a wide variety of ailments ranging from :

• bronchial problems
• broken bones
• sprains
• arthritis
• gastric and varicose ulcers
• severe burns
• acne
• cuts
• bruises
• sprains
• sores
• eczema
• varicose veins

Feverfew

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A tea made from the whole plant is used in the treatment of arthritis, colds, fevers etc. It is said to be sedative and to regulate menses. An infusion is used to bathe swollen feet. Applied externally as a tincture, the plant is used in the treatment of bruises. Chewing 1-4 leaves a day has proven to be effective in the treatment of some migraine headaches.

Fenugreek

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Fenugreek seeds are nourishing and taken to :

• encourage weight gain (take not, anorexics)
• inhibit cancer of the liver
• lower blood cholesterol levels
• treat inflammation and ulcers of the stomach and intestines
• drain off sweat ducts
• for body building
• for late onset diabetes
• poor digestion
• insufficient lactation
• painful menstruation
• labor pains
• freshen bad breath
• restore a dull sense of taste

Slippery Elm

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The inner bark of the slippery elm can be ground into nutrient-rich porridge-like soup that serves as an excellent remedy for sore throats. Other than that, it can be used to soothe the digestive tract. The bark of the slippery elm was used as an abortion tool, moistened with water and inserted into the cervix, before it was banned by certain countries like the UK.

Stinging Nettle

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Long known as a nutritious addition to the diet and as a herbal remedy, the stinging nettle leaves have been traditionally used to :

• cleanse the blood
• treat hay fever
• arthritis and anemia
• excessive menstruation
• hemorrhoids
• rheumatism
• skin problems like eczema
• nettle rash
• chicken pox
• bruises
• burns

Agnus Castus

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Beneficial to female hormonal system, the agnus castus seeds and fruits are used to rectify hormonal imbalances caused by an excess of estrogen and an insufficiency of progesterone. It acts upon the pituitary gland, reducing the production of certain hormones and increasing the production of others, shifting the balance in favor of the gestagens, hormones that ’secure’ pregnancy. Thus it has a wide application of uses in malfunctions of the feminine reproductive system and has been used with great effect in :

• restoring absent menstruation
• regulating heavy periods
• restoring fertility caused by hormonal imbalance
• relieving premenstrual tension
• easing the transition of menopause

Plants for a future
Edible, medicinal and useful plants for a healthier world

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