Secrets Of The Superhuman Food Pyramid Ben Greenfield-Part 1: Herbs, Spices & Sweeteners
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Secrets Of The Superhuman Food Pyramid
Lose Fat, Build Muscle & Defy Aging With The World’s Healthiest Food Pyramid
-Part 1: Herbs, Spices & Sweeteners-
Ben Greenfield
~~~
Smashwords Edition
SuperhumanCoach.com
Copyright © 2014 by Ben Greenfield All rights reserved. No part of this publication may be reproduced, distributed or transmitted in any form or by any means, without prior written permission. Ben Greenfield / Superhuman Coach www.superhumancoach.com Smashwords Edition, License Notes This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.
About Superhuman Coach Becoming the best you can be is difficult when you’re held back by frustrating issues such as brain fog, body fat, an irritated gut or sore joints – so most people live their lives at just a fraction of their peak capacity, completely powerless to tap into their full potential or to achieve their goals as quickly as possible – whether that goal is t-- get a six-pack, run a marathon or perform at peak physical or mental capacity. At the Superhuman Coach Network, you will instead learn how to unlock seven key modules for maximizing performance of your body and brain, and receive a system for using research-proven foods, supplements and strategies to make you unstoppable. All the methods, systems, and strategies that can be used to enhance your body have been created into a curriculum by American fitness coach, author and speaker Ben Greenfield. In 2012, Ben launched the Superhuman Coach Network as a way to teach and certify coaches, and then connect qualified coaches with individuals who want to enhance their bodies and minds as safely, quickly and effectively as possible.
CONTENTS About Superhuman Coach Why The Food Pyramid Is Wrong And What You Can Do About It How To Use Cinnamon How To Use Cloves How To Use Allspice How To Use Stevia How To Use Xylitol How To Use Maltitol How To Use Turmeric How To Use Curry How To Use Cumin How To Use Fennel How To Use Star Anise How To Use Garlic How To Use Ginger Pros And Cons Of Raw Pollinated Honey Pros And Cons Of Organic Maple Syrup Pros And Cons Of Natural Fruit Sweeteners Pros And Cons Of Blackstrap Molasses Pros And Cons Of Sucanat Pros And Cons Of Truvia Pros And Cons Of Regular Table Salt Pros And Cons Of Red Pepper Pros And Cons Of Black Pepper Pros And Cons Of Fermented Soy Sauce Pros And Cons Of Apple Cider Vinegar
Pros And Cons Of Brewer’s Yeast Negative Effects of Processed Sugar Negative Effects Of Candy Negative Effects Of High Fructose Corn Syrup The Negative Effects Of Regular Honey Negative Effects Of Agave Syrup Negative Effects Of Aspartame Negative Effects Of Sucralose Negative Effects Of Acesulfame Negative Effects Of MSG Food Groups List Summary & Free Gift About The Author Free Newsletter & More Books
-Introduction-
Why The Food Pyramid Is Wrong And What You Can Do About It
Since 1974, when the first food pyramid was appeared in Sweden, triangular or pyramid-shaped
nutrition guides have been used by 25 other countries and organizations. I found a great graphic over at
Huffington Post that depicts some of the more popular food pyramids from around the world, and
although America now uses the My Plate design many countries around the world still use a food
pyramid to dole out nutrition advice.
In 2011, the USDA Food Pyramid (pictured) was with replaced with My Plate, which is very similar in
terms of nutrient percentages.
Interestingly, a consistent pattern in food pyramids around the globe, from China’s Food Pagoda to
Greece’s Food Pyramid, is the appearance of cereals, grains, bread, pasta and other starchy
carbohydrates as the base of the diet – and fats near the top of the pyramid, as a “use sparingly”
category.
But this type of pyramid can lead to health problems. After all, dietary fat from healthy sources has
been shown in studies to actually help to increase weight loss, reduce heart disease risk, lower blood
sugars, lower cholesterols and maintain proper brain function (especially in kids).
And if you listened to my interview with Dr.William Davis on “The Shocking Truth About Wheat”, or
my interview with Paul Jaminet about the Perfect Health Diet you learned that consumption of
carbohydrates can cause serious issues with everything from weight gain to fuzzy thinking to heart
disease.
But the issues don’t stop with the predominantly “high carb, low fat” recommendations of most food
pyramids. Frequent consumption of featured and recommended foods such as commercialized modern
whole milk and hamburger has been linked to heart disease…
…dairy is extremely overemphasized – although calcium is important, many vegetable and meat
sources contain plenty of calcium with a lower number of calories….
…there is no differentiation between “good proteins” and “bad proteins”, “good carbs” and “bad carbs”
or “good fats” and “bad fats”…
…and the minimum serving of fruits is 2-4, which is a great way to send your blood sugar levels on a
roller coaster ride all day long if you’re not careful.
Furthermore, when it comes to the American food pyramid, we’ve barely scratched the surface of how food and agricultural institutions can exert lobbying and political power on the USDA to feature and prioritize subsidized industries such as dairy, corn and wheat as heavily featured or highlighted recommendations (a great book to read more about these shenanigans is “Food Politics“). So what should a good food pyramid actually look like? Although I have yet to be convinced that a food pyramid is the best, most functional way to dynamically depict dietary recommendations, I’ve decided to act on hundreds of requests from readers and listeners and create a “Ben Greenfield Endorsed” food pyramid. I call my new design the “Superhuman Food Pyramid”, and this new food pyramid address all the issues above, ties in my personal nutritional philosophies that I’ve expressed many times in blog posts and podcasts, and also gives you a spectrum of choices from “Eat” to “Moderate” to “Avoid” for each food group, so that you don’t have to deal, for example, with “Fats” lumped into just one category, or “Proteins” just lumped into another category. Click the pyramid to download a full high resolution pdf version of the food pyramid that you can zoom in and review each of the foods on each level of the food pyramid. To make it easier to practically apply my Superhuman Food Pyramid to your diet, I’ve also included several pages at the end of the book listing each food category and the Eat, Moderate, and Avoid foods within that category, so you can simply print, grab and go to the grocery store or farmer’s market with your Superhuman Food list.
I have something special for you! I want to give you a 10-day FREE trial to my "How To REV the Human Machine: Recover, Elevate, and Vitalize" class at the Academy For Optimal Living at Entheos.com. Now you can take your training and performance even further when you enroll in my FREE class today. All you have to do is click here to sign up!
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How To Use Cinnamon
Since I first published the Superhuman Food Pyramid, I’ve received many questions about why the
pyramid is structured the way that it is.
So in this series, you’re going to learn every detail that you need to know about how choosing the right
types of foods can help you Become Superhuman, and why certain foods appear as “eat”, “moderate”
or “avoid” on the pyramid.
Rather than rushing through the entire pyramid without getting into detail, we’re going to take our time
with this series, and focus on practical aspects of one specific food component at a time.
Although you can certainly take every recommended food on the Superhuman Food Pyramid and add it
to your diet immediately, you don’t necessarily have to use that approach. Instead, you can simply
implement foods that pique your interest as you read this series over the course of the next year.
Here is how the series will go, from the apex to the base of the pyramid:
Part 1: Herbs, Spices & Sweeteners
Part 2: Fruits
Part 3: Grains & Legumes
Part 4: Proteins
Part 5: Vegetables
Part 6: Fats
Part 7: Drinks
In each part, you’ll learn which nutritional components to eat, which to moderate, which to avoid and
the details of each.
So let’s get started with the first recommended component of the Herbs, Spices & Sweeteners section:
how to use cinnamon.
Cinnamon Benefits:
Cinnamon has a long history both as a spice and as a medicine, and it’s unique healing abilities come
from the essential oils found in its bark, which contain three active components called cinnamaldehyde,
cinnamyl acetate, and cinnamyl alcohol. The cinnaldehyde in cinnamon helps prevent unwanted
clumping of blood platelets, which makes cinnamon anti-inflammatory.
Cinnamon’s essential oils also qualify it as an “anti-microbial” food, and cinnamon has been studied
for its ability to help stop the growth of bacteria as well as fungi, including the yeast Candida
(associated with GI distress and resistance to weight loss). Seasoning a high carb food with cinnamon
can help lessen its impact on your blood sugar levels, since cinnamon slows the rate at which the
stomach empties after meals, reducing the rise in blood sugar after eating. In addition to its essential
oils, cinnamon is also an excellent source of fiber, and the minerals manganese and calcium.
Finally, the odor of cinnamon has been observed to improve participants’ scores on tasks related to
attentional processes, memory and visual-motor speed.
Cinnamon Practical Use:
As you should do with other dried spices, you should try to get organic cinnamon when you can find it,
since this will assure the cinnamon has not been irradiated, which can lead to a significant decrease in
cinnamon’s vitamin C and carotenoid content.
Cinnamon should be kept in a tightly sealed glass container in a cool, dark and dry place. Ground
cinnamon will keep for about six months, while cinnamon sticks will stay fresh for about one year. You
can extend cinnamon’s shelf life by storing it in the refrigerator.
To take advantage of the benefits of cinnamon, try to use about 1-2 teaspoons of cinnamon per day.
Here are some ideas:
• Simmer cinnamon sticks with almond milk and manuka honey for a delicious tea.
• Add cinnamon to any dish that calls for beans, to give the beans a unique taste.
• Sauté lamb with eggplant, raisins and cinnamon sticks to create a healthy Middle Eastern meal.
• Add ground cinnamon when preparing curries.
• Sprinkle cinnamon on oatmeal, quinoa, amaranth or millet as part of a breakfast cereal.
• For enhanced mental function, diffuse cinnamon essential oils in a cold air diffuser in your
office.
• If you don’t like the taste of cinnamon, or need a more convenient delivery method, use organic
cinnamon capsules.
In the next chapter, I’ll tell you how you can use cloves in your quest to Become Superhuman.Eat
How To Use Cloves
We’re going to go through the components of the Superhuman Food Pyramid in greater detail as
promised. The first part is all about herbs, spices, and sweeteners and we kicked off with the benefits
and practical uses of cinnamon. Now we’re moving on to how to use cloves for the Superhuman impact
to our health.
First let’s quickly review a short history and background of this wonderful but underutilized spice.
Those who are into Asian cuisine are likely familiar with the strong aroma and flavor of cloves. They
are the dried flower buds of the evergreen clove tree which is native to Indonesia. It is said that the tree
originally grew only in the Spice Islands and was only later disseminated to other countries in the
region as well as Africa and the Middle East. These places also regularly use the spice in their cooking.
Besides adding a distinct flavor to dishes, cloves have been used in Ayurvedic and traditional Chinese
medicine. In modern times, Western medical studies have found some evidence that the essential oil of
cloves have analgesic properties.
The name of the spice comes from the Latin word for “nails” (clavus) because that’s what the dried
flower buds look like. Ever heard the expression “he eats nails for breakfast”? Eating cloves may not
exactly qualify us as stereotypical tough guys but it can certainly contribute to our quest for
superhuman health.
Clove Benefits:
The major active substance of clove’s essential oil is called eugenol. This along with flavonoid
components such as kaempferol are said to be responsible for its anti-inflammatory and antioxidant
qualities. Antioxidants contribute to health by inhibiting the spread of too many free radicals that result
from normal oxidation processes that occur in our bodies. The thing about free radicals is that they can
sometimes start reactions that lead to cell damage.
Cloves can actually be used as a mild local anesthetic by dentists. Methyl salicylate and beta-
caryophyllene are some of the components that work with eugenol that make this an effectivepainkilling and even anti-bacterial medication, which so far in Western medicine has been applied to
certain dental procedures. There have been tests that further demonstrated the anti-bacterial quality of
cloves. A 2009 study notes that its essential oil was able to hinder listeria, a bacteria frequently
associated with food poisoning.
Momentarily disregarding these medicinal benefits, cloves as simple food flavoring can already pack a
lot of nutrients for our bodies. Analysis of its nutritional profile shows that this spice is an abundant
source of the following:
• Magnesium
• Calcium
• Vitamin K
• Vitamin C
• Manganese
• Omega-3 fatty acids
• dietary fiber
Clove Practical Use:
Preparation for culinary uses will of course depend on the recipe. More often than not they are
combined with cinnamon, cumin, basil and allspice. Less frequently they are used with star anise,
ground pepper, and onions (for soups).
For medicinal purposes, here are some suggestions:
• Place a bud in your mouth or gargle clove oil diluted in warm water to ease pain from
toothache. This can also be effective for sore throats.
• Boil a few buds in water and inhale the steam to get some relief from respiratory ailments.
• Boil some ground cloves as an after-meal tea to support weak digestion, relieve nausea or even
prevent vomiting.
• Topically apply clove oil diluted in water (around 1%) as an antiseptic for wounds or sores.
Alternatively, make a paste by mixing the ground spice in honey.
• Directly chewing whole buds or rinsing your mouth with the oil mixed in water can reduce oral
bacteria and freshen up your breath.
Between whole clove buds and the ground variety more commercially available, it is the former that
keeps longer. It is recommended that you purchase organically grown and prepared cloves to reduce
risk from contaminants such as pesticides and chemical fertilizers. For longer continuous enjoyment of
its Superhuman benefits to health, be sure to store cloves in re-sealable clear glass jars and keep the
containers in dry and cool areas.
In the next chapter, I’ll tell you how you can use allspice in your quest to become superhuman.Eat
How To Use Allspice
Let’s continue with our discussion about the Superhuman Food Pyramid. We’re still at the apex of Part
1 – herbs, spices and sweeteners; and today’s topic will be about another highly recommended spice
called allspice.
Some of you may be wondering about the name “allspice”. The reason is that the English, who
encountered it for the first time in the early part of the 17th century, felt that the flavor and aroma
resembled a mixture of nutmeg, cinnamon, and cloves.
The Spanish meanwhile called it pimenta as the spice resembled black pepper. When the small unripe
berries of the allspice tree are harvested and sun-dried, they look quite similar to regular peppercorns. It
is also called Jamaica pepper and this name reveals where the plant is indigenous.
Allspice may not actually be a combination of all spices but its qualities are certainly enough to offer
us Superhuman health benefits. Let’s go over those qualities…
Allspice Benefits:
There are Middle Eastern dishes that use no other flavoring ingredient but allspice and this attests to
the power of its taste and fragrance. More than the ability to whet our appetite, this spice is
significantly packed with a lot of nutrients.
For minerals, allspice offers important substances like selenium, magnesium, potassium, manganese,
and iron. The spice is also a good source of Vitamins A, B-6 and C, as well as some riboflavin and
niacin. Given such a nutritional profile, it is not surprising then that allspice is considered to be an
excellent antioxidant.
The essential oil that can be extracted from this spice shares a major substance with clove oil –
eugenol. As discussed in the previous post this is the component that provides mild anesthetic and
antiseptic properties. Allspice oil can thus work as an equally effective replacement to clove oil.Like most spices with strong chili or chili-like tastes, the active components in allspice can encourage
blood vessels to open up and stimulate circulation and add a little more body warmth. While we may
associate spicy food with digestive problems, a dish with allspice may actually go down easier because
of the carminative properties of the spice. Any food substance classified as a carminative usually helps
prevent gas build up in the intestines or aids expulsion of said gas.
Allspice Practical Use:
The spice is typically available either whole or ground. Then there is of course the essential oil. While
the dried berries are the common culinary ingredient, fresh allspice leaves can be used in cooking in the
same way bay leaves are. Which type or part of the plant you choose depends on how you plan to use
allspice.
• Perhaps its most popular culinary use is as the main ingredient in preparing Jamaican Jerk
Dressing. If you plan to do a Caribbean-style barbecue, you’re likely going to use this seasoning.
• Ground allspice can be mixed in water to make a paste. This can be applied topically to where
there is muscle pain or spread on the bandage to be wrapped about the affected area.
• One or two drops of allspice oil can be directly applied to an aching tooth. Alternatively it can
be diluted in water to make a sort of all natural herbal mouthwash.
• Whether whole, ground or powdered, allspice can be boiled as an after-meal tea to ease
digestion.
Opting for the organically grown and prepared variety of any allspice product is always the safest way
to go. We want to maximize the health benefits of this wonderful spice and that can best be
accomplished by using one that’s free of any chemical pollutants.
In the next chapter, I’ll tell you how you can use stevia in your quest to become Superhuman.Eat
How To Use Stevia
We are still in the “herbs, spices and sweeteners” section of this Superhuman Food Pyramid series. The
previous chapters were about spices – but today’s topic is going to be about a plant that can be used as
a substitute for sugar: Stevia.
The stevia plant is a shrub and there are actually more than 200 species of it. The particular one that’s
frequently utilized as a sweetener is Stevia rebaudiana. Not surprisingly, some common names of this
specie of stevia are sweetleaf and sugarleaf.
It is said that stevia leaves have been used as both food and medicine by indigenous peoples in South
America for around more than a millennia. The Western world first encountered it in the 16th century
through Spanish physician Pedro Jaime Esteve. The genus Stevia was in fact derived from the
Latinized form of his surname.
Setting aside the phytonutrients that naturally come from any food taken from a plant, the one
apparently Superhuman quality of stevia is that it has all the sugary goodness we want but none of the
health risks.
Stevia Benefits:
The fresh whole leaves of this plant are 10 to 15 times sweeter than ordinary table sugar. This is also
true for herbal powdered stevia, which is the most commercially available form. If that isn’t enough,
the refined and concentrated extracts can actually be up to 300 times sweeter.
We have all heard about the dangers of taking in too much sugar. But stevia, for all its exceptional
sweetness, has in reality very little effect on blood glucose levels. This plant is probably the best news
any diabetic or anyone on a low-carbohydrate diet can receive.
Steviol glycosides are the sugar compounds found in stevia leaves. The two major types identified are
stevioside and rebaudioside A. Studies on these compounds have shown that it is the latter type that issweeter and exhibits less of this plant’s characteristic bitter aftertaste which is said to be comparable to that of licorice. These studies have also revealed that stevia adds zero calories, doesn’t cause digestive problems like other sweeteners – and the metabolic byproduct steviol passes through completely undigested without leaving residues in the kidneys or liver. Stevia Practical Uses: Those of us gifted with a green thumb can simply purchase stevia seeds and start growing them in the garden. We can then cut leaves as needed and put them in teas and other beverages for flavoring. With a thriving shrub in the yard, we can go further and harvest more leaves to make our own supply of stevia herbal powder. We can either sun-dry them for around 12 hours or use a small home dehydrator. Then the dried leaves can be ground either with mortar and pestle or a coffee grinder. There is also a way to make home-made liquid stevia extract. Allow a proportion of fresh crushed leaves to soak in water or in pure USP grain alcohol for 24 hours. Afterwards simply filter the leaves out of the liquid and use that resulting syrup as a sweetener. The alcohol method is said to be able to extract more of the glycosides but to remove the alcoholic taste, the liquid extract will have to be slowly heated (do not boil) until most of the alcohol evaporates. Stevia can be used as a substitute for most recipes that use sugar. Just be aware of the enhanced sweetness. 1 tablespoon of powdered stevia is more or less equivalent to a cup of ordinary table sugar. Another thing to note is that this sweetener doesn’t caramelize so it won’t work for recipes that call for such a preparation.
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How To Use Xylitol
Last time we started on the topic of sweeteners and discussed the Superhuman benefits and practical
uses of stevia. Still at the top section of the Superhuman Food Pyramid, we are going to continue our
quest for knowledge and health (and indulge our sweet tooth) by talking about another excellent sugar
substitute called xylitol.
Xylitol is a sugar alcohol, which is to say that its molecular structure resembles both sugar and alcohol.
Sugar alcohols in general are the end result of certain extraction and chemical processes. They are
found in most fruit and vegetable fibers.
This particular sweetener is more frequently produced from corncobs. But it is possible to derive
xylitol from berries, mushrooms, the fibrous remains of sugar cane after it’s been squeezed, and even
from a hardwood tree like birch.
There are advantages in replacing ordinary sugar or sucrose with xylitol which can help us achieve
Superhuman health. Let’s learn how to use xylitol and look at some of its benefits…
Xylitol Benefits:
1. Prevents cavities – Dental caries are likely the first things to come to mind about the bad effects of
too much sugar. By virtue of its being a non-fermentable sugar alcohol, this sweetener can actually
starve out the oral bacteria. This is the reason xylitol chewing gum is often presented as a dental care
product.
2. Mitigates ear and nose infections – This is another benefit that xylitol gum offers. The act of
chewing helps clear out the earwax and introduces this sugar substitute compound in the Eustachian
tubes, the connection between ear and nose. Xylitol can help reduce the growth of bacteria in these
areas because its chemical structure prevents certain microorganisms from attaching to the tissues.3. Safe for diabetics – Compared to sugar, xylitol is low-calorie. It is also a sweetener that is absorbed more slowly into the bloodstream. That means it has little or no effect on blood sugar levels. Those with the condition can enjoy desserts that use this sweetener and not have to worry about hyperglycemia. Xylitol Practical Uses: More often than not we’ll encounter this sweetener as an ingredient in a finished product like gum, beverages or oral hygiene products. It is possible however to buy powdered xylitol or its crystalline form in local health stores or supermarkets. This way we can use it exactly like ordinary sugar in any recipe. It’s just as sweet so there is no need to adjust measurements. 1 tablespoon of xylitol is equivalent to 1 tablespoon of sugar. Take note though that given the way xylitol acts on microorganisms, it might not work for baking yeast-based bread. There are also non-culinary uses of its powdered form: Concoct your own xylitol toothpaste – Mix around 2 tablespoons of warmed coconut oil with 3 tablespoons of baking soda until it becomes a paste. Add ½ teaspoon of xylitol and about 10 drops of peppermint oil into the mixture. Stir until smooth and keep in an airtight jar. Mix up a homemade xylitol nasal spray – Dissolve 1 teaspoon of sea salt and ½ cup of xylitol in 1 cup of warm water. Keep the solution in a reusable nasal spray bottle which is available in most drugstores. Apply it as you typically would nasal spray medications. In the next chapter, I’ll tell you how you can use Maltitol in your quest to become Superhuman.
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How To Use Maltitol
Healthy sweeteners are part of the top section of the Superhuman Food Pyramid along with other
recommended herbs and spices. The previous post was about a sugar alcohol called xylitol. Now we’re
moving on to another example of this particular class of sugar substitutes known as Maltitol.
Maltitol is typically produced from starch, specifically that of corn, wheat and other cereals. The
process starts with maltose or malt sugar. This simple sugar is then hydrogenated, a chemical process
where hydrogen is added to a compound, and turned into a sugar alcohol.
A lot of food manufacturers use Maltitol in candies, chocolates, ice cream and various baked goods
marketed as sugarless or low-fat. Here are some of its Superhuman benefits that make it a good and
healthy substitute for sugar
Maltitol Benefits:
This sweetener can certainly be of help to those who are trying out a weight loss program. Maltitol’s
food energy is measured at 2.1 Cal or kilocalories per gram, while sucrose or ordinary sugar has 4 Cal/
g. With just about half the calories that sugar delivers, this substitute can fit quite well into anyone’s
low-carbohydrate and low-calorie diet plan.
The low-calorie quality of Maltitol is attributed to its slow absorption in the digestive tract. What
happens is that after ingestion, part of the substance is still able to reach the large intestines where
metabolism results in lesser calories.
Sugar alcohols have different glycemic index values, which indicate how much a particular substance
affects our blood sugar levels. While Maltitol’s index value is not as low as certain types of sugar
alcohol sweeteners, it is still significantly lower than ordinary sugar.
Maltitol is not unconditionally safe for diabetics but it can still be a viable alternative. The trick is not
to fall for those “sugar-free” labels on some of those commercial food and beverage products that have
Maltitol as a sweetening ingredient.
When it comes to oral hygiene, Maltitol and other sugar alcohols have the advantage of being non-
carcinogenic, which means they don’t have as a high a propensity to cause mouth issues or dentalcavities. Bacteria in the mouth feed on sugar and in the process release acid byproducts that can wear down tooth enamel. Maltitol may be sweet but it can’t be metabolized by oral bacteria. Maltitol Practical Uses: One of the great things about this sweetener is that it works quite similar to ordinary sugar. It can be caramelized and dissolved in warm water and it is also available in the same forms. You can purchase refined or crystalline Maltitol powder and Maltitol syrup in health food and grocery stores. That means we can basically use it in any baking or beverage preparation that calls for ordinary sugar. So you can use Maltitol in sugarless hard candy, chewing gum, chocolates, baked goods and ice cream, but take note that Maltitol and most sugar alcohols are very fermentable and can cause gas, bloating or a laxative effect when taken in excess (just think of this as a built-in stopgap against making desserts that are too sweet!). Ultimately, xylitol tends to cause fewer issues than Maltitol, and is a superior alternative as a sugar alcohol. Next, I’ll tell you how you can use turmeric in your quest to Become Superhuman
Eat
How To Use Turmeric
Today we’re moving back to spices and are going to discuss a particularly potent one known as
turmeric. We’re going to see how this spice’s many health benefits and practical uses make it a major
component of the “herbs, spices and sweeteners” section of the Superhuman Food Pyramid.
Turmeric is a rhizome. That means the part of the plant we mainly consume are its rootstocks. It’s
really a type of ginger. The roots though are more elongated and the color can range from yellow to
deep yellow-orange. The plant is native to the South Asian region and thrives only in tropical climates
with a lot of rainfall.
Those who like curry have unavoidably tasted this spice as it is a main ingredient in most curry mixes.
It also has significant medicinal value as turmeric has long been utilized in Ayurvedic and traditional
Chinese medicine.
Let’s jump right in and take a look at the Superhuman benefits of Turmeric.
Turmeric Benefits:
Some modern studies attribute the spice’s medicinal value t-- Curcumin, which is the major active
phytochemical compound. This substance also gives turmeric its particular yellowish color.
Preliminary research has shown that turmeric as an anti-inflammatory can be almost as effective as
pharmaceuticals of this type. But the spice has the added advantage of not producing any toxic effects.
It can alleviate bowel diseases like ulcerative colitis and researchers think that this is because Curcumin
can inhibit inflammatory agents in cells.
The spice has also been found to help reduce joint pains such as those caused by rheumatoid arthritis.
This is due to turmeric’s anti-inflammatory and antioxidant characteristics. Antioxidant substances
capture free radicals in the body which cause cell damage. These free radicals, among other factors, are
responsible for the pain and inflammation associated with arthritis.There are other Superhuman healing effects that initial medical studies have found about turmeric:
• It can increase some detoxifying enzymes in the liver and thus enhance the organ’s function.
• It can prevent cholesterol from oxidizing and as a result reduce plaque build-up in veins and
arteries.
• It can correct the genetic defect that causes cystic fibrosis.
· It can inhibit the mechanism in genes that triggers the growth of cancer cells. There are studies that
show Curcumin combined with the phytochemical quercitin from onions is effective against colon
cancer. While in combination with phenethyl isothiocyanates, another type of plant substance abundant
in cauliflower and other cruciferous vegetables, Curcumin can stop prostate cancer cells from growing.
As we can see, turmeric is an excellent healing spice. But even setting aside its medicinal value, it is a
nutritious addition we will certainly want in our diet. Vitamin B6, potassium, fiber, manganese, and
iron are some of the nutrients we can acquire from turmeric.
Turmeric Practical Uses:
There are actually Curcumin capsules available which we can take as supplements in order to take
advantage of turmeric’s Superhuman health benefits. But for those with an adventurous or curious
palate, using turmeric powder or fresh rootstocks of the spice is the way to go.
Here are some ways to prepare turmeric:
• Chop the rootstocks just like ginger and add it to stir fry, soup or salad dishes.
• Also just like ginger, you can run fresh turmeric through a juicer and get a concentrate. Use this
juice to cook an Asian rice recipe like Java rice or knock it back like a tonic drink. If the later,
mix in some honey and lemon juice because it really has a strong taste.
• Make your own stock by boiling, drying and then finally grinding fresh turmeric. From there
you can concoct your own curry mixes or use it in any curry-based recipe.
• Mix the ground or powdered form in virgin coconut oil to make a paste. This can then be
topically applied to areas with inflammation.
One thing to keep in mind when dealing with fresh turmeric is that the juice can quickly stain surfaces
and gets quite sticky as it dries. Turmeric is in fact also used as textile dye. So quickly wash any
kitchen utensils with water and detergent if you don’t want them to have yellow colored spots and
smudges.
Next, I’ll tell you how you can use curry in your quest to Become
Superhuman.Eat
How To Use Curry
The Superhuman Food Pyramid spotlight is now on curry.
Curry doesn’t point to any one spice but rather to a mixture of them. The name is said to come from the
word kari which is Tamil for “sauce”. The British first encountered this South Indian spice blend in the
17th century and supposedly adopted and helped disseminate it to other parts of the world.
While curry-based dishes are more commonly known as part of Indian cuisine, various Asian nations
actually have their own spice mixtures which are also called curries. There are Pakistani, Thai, and
Chinese curries for example. In fact, the blend is as varied as the cultures that have it. The recipe can be
as simple as to involve only five different spices or be complex enough to use as much as twenty. Curry
dishes can vary in color and come in yellow, red or green, depending on the spice ingredients.
Curry powder is the more popular and commercially available form of the spice blend in the Western
world. To make production practical, its ingredients are more standardized in comparison to how curry
is traditionally prepared in Asia.
We know how one healthy spice or herb can already impart some benefits. Imagine mixing a couple of
them in one potent package. This is the essential Superhuman quality of curry.
Here are some benefits and practical uses of curry…
Benefits of Curry:
As mentioned, curry can have a varying range of spice and herb ingredients depending on the regional
cuisine. For popular curry powder however, we can at least name a few of the most frequently included
spices. Here’s what our bodies can gain from each.
Turmeric – The benefits of this spice have been talked about more extensively in the previous post. To
summarize, turmeric is an effective anti-inflammatory, can strengthen the liver, clean up the blood
vessels, and is known to inhibit certain types of cancer.Coriander – Curry uses the ground seeds of this plant. In alternative medicine, coriander is used to treat
anxiety and works as a diuretic. Studies meanwhile have looked into its antibacterial properties. There
has also been research on its potential t-- treat diabetes because its extract acts like insulin.
Cumin – The strong flavor and aroma of its ground seeds significantly contribute to the spicy blend of
curry. It is traditionally used to alleviate digestive problems. A study on its essential oil shows cumin to
be an effective anti-fungal.
Red pepper – There are several types of pepper (capsicum) but you can generally divide them between
the hot ones like cayenne and the mild or moderately spicy ones like bell peppers. Which type is used
determines how hot the curry mix is going to be. Most peppers are abundant with Vitamin C.
Capsaicin, which is the compound in peppers responsible for the hot sensation, has been found to be
useful for pain relief.
Fenugreek – The taste may be bittersweet but its pungent smell adds an appetizing aroma to curry
powder. In 2011, an Australian medical study showed how fenugreek extract was effective as an
aphrodisiac and raised male libido. Then another study demonstrated how the herb can actually
stimulate breast milk production in lactating women.
Curry Practical Uses:
Each of the spices and herbs that can be used to make curry has their own medicinal preparations but
the blend itself has no further application beyond the culinary. By including recipes based on the spice
blend in our diet, we can nevertheless receive the combined health benefits.
For those who want to do a little experimenting in the kitchen here are a few tips on how to make your
own curry powder and curry paste.
Curry powder:
• Heat a teaspoon of cooking oil in a pan making sure to set the stove somewhere between
medium to low heat.
• Start with stir frying the spices that come in whole seeds like cumin and coriander. When
they’re about a golden-brown roasted color add the dried herb leaf ingredients and continue stir
frying for a few minutes more.
• Ground the whole mixture afterwards into a smooth powder using a coffee grinder.
• Keep in a clear glass container. This can last to around 3-4 months before aroma and taste starts
to fade.
Curry paste:
• As with curry powder, stir fry the spices that come in whole seeds to bring out their flavor and
aroma.
• Instead of dried herbs or rootstocks, fresh versions of some of the spice ingredients like
turmeric, pepper and fenugreek is better.
• Place these along with the stir fried seeds in a food processor.• Liquid ingredients like coconut milk (used for Thai curry paste) will be necessary to blend all
the spices together.
• The resulting paste will have to be refrigerated.
Remember that you can always try various proportions of the spice ingredients and even add more to
fit your taste. It’s not uncommon to put in some ginger, garlic, mustard seeds and black pepper in the
mix.
In the next chapter, I’ll tell you how you can use cumin in your quest to Become SuperhumanEat
How To Use Cumin
Cumin has been present in people’s diets for a very long time and has made its way around the world.
The spice is mentioned in the Bible and some records show that it was used by the ancient Greeks and
Romans for seasoning. Although it may be more associated with Mediterranean, Middle Eastern and
Asian cuisine, cumin was also frequently used in Europe. It was a cheaper alternative to black pepper.
Cumin was introduced in the American continents during the Spanish and Portuguese colonization of
that part of the world. Today the spice is very much a part of Mexican and Brazilian cooking.
Along with the other spices and herbs in the top section of the Superhuman Food Pyramid, cumin
offers a lot of therapeutic benefits while raising the mouth-watering factor of some of your dishes.
Let’s take a look at how cumin can help us achieve Superhuman health…
Cumin Benefits:
A lot of other spices and herbs can aid digestion and cumin is no different. Modern scientific research
has demonstrated and proven this positive effect of the spice. It was found out how cumin stimulates
the pancreas to produce important enzymes that help the absorption of nutrients during digestion.
In the previous chapter about curry, of which cumin is a major ingredient, it was mentioned that the
spice can be an effective treatment against fungal infections. The study used cumin essential oil.
Extracts of other spices like nutmeg, cardamom and coriander were also included for comparison. The
results showed cumin to have the most fungicidal activity even against resistant types like Aspergillus
flavus. Other research has also looked into the antiseptic qualities of the spice.
The antioxidant quality of cumin also contributes to cancer prevention. Component substances of the
spice that are absorbed into our system are able to capture free radicals – compounds which result from
oxidation processes in our body. When these compounds are in excess they can lead to cell damage
which can then eventually cause diseases like cancer.Cumin is a good source of magnesium, calcium, manganese and iron. This last one is particularly abundant in the spice and can be said to be its top nutritional benefit. Iron is one of those minerals that play a lot of important roles in our body. A few of its functions are: it’s a major component of hemoglobin, it boosts our immune system, and it helps the overall physical growth of children and adolescents. Cumin Practical Uses: Whole cumin seeds or ground cumin are the most commonly available forms of the spice. Fortunately both are usable for medicinal and culinary purposes. The whole seeds last longer in storage. One can then simply use a coffee grinder and turn it into powder as needed. For cooking, the usual practice is to first dry roast or stir fry the seeds in a low to moderately heated pan before grinding or directly mixing it in the dish. This will bring out some of the oil and more of the aroma. A teaspoon of cumin seeds in a cup of boiling water will make a good after meal tea that can alleviate stomach problems like diarrhea, indigestion or even morning sickness. Let the seeds steep in the hot water for around 20 minutes before drinking it. Since cumin is an antiseptic, this kind of tea may also help against sore throat and coughs. Don’t forget to add a slice of ginger for its soothing effect. You can further take advantage of the spice’s cleansing ability through topical application. A bit of the essential oil extract can be wiped directly on the affected area. Powdered cumin can work just as well after it’s been turned into a paste by mixing it in some water. Pregnant women usually take some vitamin and mineral supplements for the healthy development of the baby. A teaspoon of powdered cumin mixed in a glass of warm milk can be a good natural alternative to meet the increased nutritional demands of pregnancy. Next, I’ll tell you how you can use fennel in your quest to Become Superhuman.
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How To Use Fennel
Fennel takes center stage in today’s Superhuman Food Pyramid topic. The herb originally grew in the
coastal regions around the Mediterranean. But being quite an aggressive species it was able to thrive in
the other locations where it’s been propagated. Fennel can now also be found in Asia, Australia, and
the US.
The herb is so hardy and prolific that it wouldn’t be surprising to see them growing on the side of a
road along with some weeds. Perhaps because of its threadlike leaves, its English name is derived from
the Latin word for “hay”.
For an herb deemed to be quite common and having an unassuming appearance, fennel actually packs
quite a punch. You’ll easily understand this when you take a look at its health benefits and uses.
Jump right in and see how to use fennel in your quest for Superhuman health.
Fennel Benefits:
When you think about abundant natural sources of Vitamin C, citrus fruits are what usually come first
to mind. There are herbs however that can adequately provide this most important vitamin and fennel is
one of them. A cup of raw fennel can actually supply us with around 17 % of your daily need for this
nutrient.
Remember that Vitamin C is the primary antioxidant in your body. This is why it’s so good at keeping
you from getting sick and helps you heal faster.
Other nutrients rich in fennel are potassium and fiber. Both can actually help decrease high blood
pressure which means that they contribute in lessening the risks of cardiovascular diseases. Dietaryfiber also acts as a sort of broom that can sweep out toxins building up in your intestines. Those who
take in enough fiber usually have lower chances of getting ailments like colon cancer.
Besides those mentioned here are some more of the Superhuman goodies that fennel can offer:
• Manganese
• Folate
• Vitamin B3
• Iron
• Magnesium
• Phosphorous
• Calcium
Researchers who have studied fennel have identified that one of its major organic compounds is
anethole. This is the substance that gives the herb its particular flavor and aroma. Further studies
revealed that this compound works effectively against harmful bacteria and fungi.
Fennel Practical Uses:
The positively practical thing about fennel is that most parts of the plant can be consumed. You can use
its leaves, bulbs and fruits for culinary and medicinal purposes.
Fennel bulbs and leaves are mainly for cooking. Chop up the bulbs and include it in various types of
sautéed vegetable dishes. The fresh leaves meanwhile are a great ingredient for salads and soups and
work well as a garnish.
What you’ve come to know as fennel seeds are in reality the dried fruits of the herb. These are more
often used for therapeutic purposes. The easiest preparation is to boil them in water and make a tea. We
can drink this beverage for several situations.
• The herb’s carminative effect can ease digestive problems.
• Its antimicrobial and antispasmodic effect can ease and alleviate coughs.
• Its diuretic effect can help general cleansing of the body.
• Its fragrance can freshen up and remove bad breath.
Another use of fennel in line with oral hygiene is as an ingredient in herbal toothpastes. This adds the
herb’s flavor as well as takes advantage of its antiseptic properties.
Most herbalists recommend that fennel essential oil be only used topically as it can be potentially toxic.
Applied on your skin it can work as an insect repellant and as an antifungal ointment.
I’ll tell you how you can use star anise in your quest to Become Superhuman in the next chapter.Eat
How To Use Star Anise
Star anise is aptly named. Part of the tree that is used as spice is its eight-pointed star-shaped pod.
These pods or fruits are harvested before they ripen and are usually dried.
It shares a name with anise which is a flowering herb. But star anise is a completely different plant that
is native in China and Vietnam while anise is found more often in the Mediterranean region. Naturally
the former is mainly a part of Asian cuisine while the latter is typically an ingredient in European
cooking. It has been reported however that because star anise is less expensive to produce but provides
comparable flavor, it may gradually replace anise in its culinary uses.
Star anise rightly belongs in the Superhuman Food Pyramid because of the wonderful therapeutic
effects it can provide as well as its dense nutritional profile.
Keep reading to take a look at how star anise can help you become Superhuman…
Star Anise Benefits:
In the previous chapter about fennel, it was mentioned that anethole is one of its active organic
compounds. The same substance is also significantly present in star anise which explains the
similarities in flavor and aroma between the two. The antibacterial and anti-fungal effect of anethole
has been studied and proven. Along with being an expectorant, these properties make star anise a good
remedy for coughs and sore throats.
Another quality of anethole is that it acts in a small way like the female hormone estrogen. Other
compounds in star anise that have this quality are diantheole and photoantheole. This explains why
traditionally the spice is used to alleviate premenstrual syndrome and is said to increase libido.
Star anise is the main source of shikimic acid. This substance boosted the spice’s prominence in
Western medicine as it is one of the main components for making the anti-influenza pharmaceuticalcalled Tamiflu. This is the drug that has been recently developed to combat swine flu. Shikimic acid is
found in the seeds of star anise.
For such a small spice, star anise is chockfull of vitamins and minerals. 100 grams of the spice delivers
21 milligrams of Vitamin C, 311 IU of Vitamin A, 646 milligrams of calcium, and 440 milligrams of
phosphorous. It also provides moderate amounts of various
B-complex vitamins such as:
• Niacin
• Riboflavin
• Thiamin
• Pyridoxine
• Pantothenic acid
• Folates
Like most of the spices and herbs that have been presented so far, star anise is a carminative and helps
ease digestion.
Star Anise Practical Uses:
Star anise is one of the five spices in Chinese five spice powder. The other four components are
cinnamon, fennel seeds, cloves, and Sichuan pepper. Simply ground star anise along with the other
spices and make your own mixture of this Asian seasoning. It’s up to you to set the proportions and
determine the resulting taste.
By itself whole star anise is frequently used to sweeten soups and meat stews in other types of
cuisines. One or two pieces are usually enough to flavor a large bowl as the taste can be overpowering.
If you plan to use it as a spice rub, powdered or ground star anise is more practical.
The spice is also commonly used in breads, pastries and other types of desserts because of its particular
sweetness. Pudding, strudels and custards are some of the preparations where star anise can be used to
add a unique flavor.
Like most therapeutic preparations for spices and herbs, star anise can be boiled in water and made into
a tea. The beverage can then be taken to relieve several ailments like bronchial cough, indigestion, and
the lower abdominal pain associated with PMS.
A word of caution when purchasing star anise – it looks almost exactly the same as Japanese star
anise (Illicium anisatum). This is a different species that’s inedible and highly toxic. The Japanese call
it “shikimi” and burn it for incense.
In the next chapter, I’ll tell you how you can use garlic in your quest to Become Superhuman.Eat
How To Use Garlic
Today’s protagonist on the Superhuman Food Pyramid is that ordinary little bulb called garlic.
The fact that garlic and its medicinal uses have been described by Hippocrates, generally recognized as
the father of Western medicine, says a lot about the spice’s healing qualities. From ancient Egypt to
ancient China, garlic and its various beneficial effects have been recorded. This common spice has
been part of human medical and culinary history for almost 7,000 years.
Some people are put off by garlic because of its strong smell and equally powerful taste. But once you
get past that, it will be easy to see how this spice can provide numerous advantages in your quest to
become Superhuman.
Just what is it in garlic that makes it so special? Take a look and find out.
Garlic Benefits:
Garlic contains a lot of polysulfides or sulfur containing compounds. It is mostly these substances that
enable the wonderful therapeutic properties of the spice. From fighting infections to controlling
hypertension garlic polysulfides act and work in the body to give you Superhuman health.
Allistatin – This is a compound that is quite abundant in most plants classified under the Allium genus
and garlic is one of the shining examples of such plants. Studies have shown how this substance is
effective against fungi and bacteria like staphylococcus.
There are cases where crushed fresh garlic has been used to prevent infection in burn injuries. The
spice has also been used as an alternative solution against bacteria that have developed resistance to
pharmaceutical antibiotics.
Allicin – Besides being an antibacterial along with allistatin and other sulfur compounds, this substance
is revealed to inhibit a protein that contracts blood vessels called angiotensin II. Allicin thus helps
decrease high blood pressure.Hydrogen sulfide contained in your red blood cells play a role in signaling your blood vessels to dilate.
Besides the direct action of compounds like allicin, polysulfides in garlic mitigate hypertension because
once metabolized they increase hydrogen sulfide in red blood cells.
Ajoene – This is another compound that helps maintain cardiovascular health. It’s said to have anti-
clotting properties because it keeps platelets from forming unnecessary clots that could block veins and
arteries.
The sulfur containing substances in garlic so far mentioned are the more prominent ones. There are
others that provide additional benefits like thiacremonone for example which inhibits inflammation.
Many of the garlic polysulfides actually also work as antioxidants that bind the free radicals that
damage tissue which in turn leads to diseases.
Among the various nutrients that garlic contains, Vitamin C and selenium are some of the more
plentiful. Selenium is an important factor in how your body produces glutathione peroxidase which is
an antioxidant enzyme.
Another internal material whose production is stimulated by garlic is ferroportin. This is a protein that
helps iron to circulate throughout our system. The spice can thus help your body maximize its use of
this important mineral nutrient.
Garlic Practical Uses:
There are probably a thousand or more recipes that have garlic as an ingredient in one form or another.
This spice is available dried, powdered and of course whole and fresh. You can use any of the available
ways garlic has been packaged for your dishes but whole and fresh bulbs will always provide the most
flavor, aroma and health benefits.
Crushing, chopping or chewing raw garlic actually releases the beneficial sulfur containing compounds
of the spice like allicin. It is in fact recommended to leave the crushed or chopped garlic alone for a
few minutes so that more of those healthy substances are allowed to build up.
While garlic capsules are certainly convenient, the same principle is true if you plan to use the spice for
purely therapeutic purposes. Here are a few garlic concoctions you can prepare in the kitchen.
• Add finely chopped garlic cloves in boiled water to make garlic tea. Set the proportions
according to your own taste and add ginger or lemon juice to make it more palatable.
• Make your own garlic honey syrup by combining 1 clove of chopped or crushed garlic with a
tablespoon of honey.
• Add a clove or two of garlic along with other fresh fruits into a juicer to make a potent tonic
drink.
• A cup of chopped garlic mixed with 2 cups of grain alcohol can make some garlic tincture.
Keep the mixture in an airtight re-sealable jar for 2 weeks and shake the jar once daily for that
duration. After that period you can drain out the garlic and start using the tincture.
Garlic essential oil as well as raw cloves can be used to disinfect small wounds. If you’re going to use
fresh garlic, mash the cloves thoroughly and mix it water to form a paste. Spread the paste on a piece of
gauze, apply the gauze on the wound, and then wrap the whole thing with bandage. Be sure all the
utensils you’ll use to prepare this have been sterilized.Next, I’ll tell you how you can use ginger in your quest to Become Superhuman.
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How To Use Ginger
Ginger is widely used around the world. In Western cooking, it is more frequently added as the main
ingredient in sweet desserts such as gingerbread or ginger snaps. Other cultures meanwhile more
typically apply it in vegetable, meat and fish dishes, although the Chinese are also known to make
candied ginger.
From treating upset stomachs to certain types of cancer, this quite common spice delivers a wide range
of therapeutic benefits.
This is why ginger is a wholly recommended part of the Superhuman Food Pyramid.
Jump right in and see how ginger can help you achieve Superhuman health.
Ginger Benefits:
Ginger has been traditionally used for its anti-inflammatory properties. Recent studies have looked into
it and reveal how certain compounds found in the spice are able to do it.
Gingerol is the main volatile oil that gives fresh ginger its pungent aroma and spicy flavor. This
substance makes ginger an effective anti-inflammatory because it can stop the production of nitric
oxide. This nitrogen compound tends to react quickly and forms peroxynitrite
which is one of the harmful free radicals in the body.
Another pain-relieving action that ginger does is to inhibit inflammatory substances internally
produced by your body. These are cytokines and chemokines made by the cells in the joints and joint
cartilage. Thus ginger can successfully alleviate much of the pain that comes with arthritis and other
types of muscle pain.
Other studies on gingerol have also identified antipyretic (relieves fever) and antibacterial qualities.
One exceptional research on cancer has shown this volatile oil to be able to wipe out ovarian cancercells. Said cancer cells went into cell death when exposed to this ginger extract. Tumors associated
with colorectal cancer are another set that ginger was able to successfully eradicate.
Ginger is also commonly known to prevent nausea, vomiting and dizziness. It is in fact often used as
herbal remedy for morning sickness by pregnant women and by those who are susceptible to motion
sickness.
Gastrointestinal relief is an additional benefit to taking some ginger. The spice is said to stimulate the
production of saliva which facilitates easier swallowing. Then the digestion process is improved
because the spice enhances movement of the rest of the gastrointestinal tract. Ginger doesn’t just calm
down a stressed stomach because of indigestion but it can also treat constipation.
Ginger Practical Uses:
There is conveniently prepared ginger powder and there is raw ginger. The former tends to have a
stronger aroma and taste because drying and heat converts the gingerol into another volatile compound
called shogaol. Which of the two common forms of the spice you use depends on how you plan to use
it.
For medicinal purposes, fresh raw ginger will likely give you the most benefit. The simplest
preparation is turn it into tea or juice:
• Peel the skin off the ginger root, cut thin slices, and boil in water to make ginger tea.
• Run the peeled root, cut into appropriate sizes through a juicer to make ginger juice.
Either type of beverage can be made more palatable by adding some lemon juice and honey. You can
then drink the tea after meals, or take the juice after a particularly grueling exercise to ease some of the
joint and muscle pain.
Here are other ways to handle ginger:
Ginger herbal tincture – Soak ½ cup of chopped fresh ginger in 1 cup of vodka for two weeks. Use a
tightly sealed glass jar. After the 2-week period strain the ginger and store the remaining tincture. Just a
few drops in water will do for therapeutic relief.
Powdered ginger – After peeling the fresh root use a grater to cut it into small thin pieces. Place these
on a baking sheet lined with wax paper on the bottom then cover up the pieces with more wax paper to
keep it from getting contaminated. Let the grated ginger dry up on its own in a cool and clean area of
the kitchen. Once dry, run the pieces through a coffee grinder.
In the next chapter, I’ll tell you about the pros and cons of raw pollinated honey and how it should be
used in moderation in your quest to Become Superhuman.You can also read
