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Over 30 million Americans are living with diabetes- comprising over 9% of the population. An additional 80 million adults are currently living with prediabetes. The reasons behind diabetes’ growing prevalence are as complex as the condition itself.

What is Diabetes?

Diabetes is a condition in which a person’s blood glucose, or blood sugar, is too high. Glucose is one of the main sources of energy for our cells, and insulin is a hormone made by the pancreas that helps glucose reach your cells. But, someone with diabetes struggles to produce enough insulin, and thus glucose remains in the blood rather than entering the cells. This causes people with diabetes to have higher than normal blood glucose levels. Over time, high blood glucose can lead to a myriad of health problems including heart disease and stroke, nerve damage, and problems with the feet and eyes. However, there are many ways for someone with diabetes to manage their blood sugar and prevent these complications.

What Causes Diabetes?

There is no single cause of diabetes. The reason someone develops diabetes depends on characteristics including genetics and family history as well as environmental factors. The cause of diabetes also depends on which type of the condition someone is referring to.

There are different types of diabetes, which arise from different causes. Type 1 diabetes is typically diagnosed in children and young adults, and is thought to be caused by genes or environmental factors such as a virus that can trigger the condition. Type 2 diabetes, on the other hand, develops over time throughout someone’s life. While there are still some genetic and environmental components behind type 2 diabetes, it is heavily influenced by lifestyle factors like weight and physical activity.

Risk Factors for Diabetes

As previously mentioned, 80 million adults in the United States are currently classified as pre-diabetic. Prediabetes means that someone is at high risk of developing diabetes. Risk factors for prediabetes include being overweight, little to no physical activity, previous occurence of gestational diabetes (diabetes during pregnancy), or a family history of the condition. The same risk factors hold true for type 2 diabetes.

Thankfully, most of these risk factors, other than genetics and environment, can be managed with some lifestyle changes. It is important to be aware if you are currently in, or nearing, prediabetes, so that you can modify your behavior and hopefully prevent the condition from developing.

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How to Test for Diabetes

If you have any of the risk factors for diabetes, it may be a good idea to get tested for prediabetes. Diabetes can be diagnosed with a blood test, most commonly the glycated hemoglobin (A1C) test. This test can measure your blood sugar levels over the last few months. If the glycated hemoglobin test is unavailable or the results are inconsistent, your doctor may order further blood sugar tests.


Diabetes and Blood Glucose Levels

At the core of diabetes is blood glucose, also known as blood sugar. When the body does not create enough insulin, blood glucose levels become too high, and health problems can ensue down the line. Managing blood glucose levels is the main focus of diabetes treatments.

What are Normal Blood Glucose Levels?

In people who do not have diabetes, the body creates enough insulin on its own to control blood sugar levels following a meal. Using the A1C test used to diagnose diabetes, people without diabetes should have an A1C of 4.8-5.6 percent, which is considered “healthy.” A1C is a measure of average blood sugar over a 2-3 month period.

Normal blood sugar levels should fall between 70-99 mg/dl in a fasted state (in the morning before the person has had anything to eat). Throughout the day as someone eats, this could rise to as high as 140 mg/dl up to two hours following a meal.

Someone with diabetes should regularly check their blood glucose levels throughout the day to make sure they do not have high or low blood sugar. The American Diabetes Association recommends that anyone taking insulin, has low blood glucose levels, has a hard time controlling blood sugar, or is pregnant regularly check their blood glucose levels.  

Blood Glucose Levels for Diabetes

Blood glucose target ranges can vary based on someone’s age, how long they have been living with diabetes, comorbid conditions, and other factors unique to the individual. But, in general, someone with diabetes should aim for an A1C below 7%, a fasted blood glucose level of 80-130 mg/dl, and no greater than 180 mg/dl following a meal.

If you have diabetes and your blood sugar levels remain too high or too low for multiple days in a row, talk to your doctor about modifying your care plan.

Symptoms of High Blood Sugar and Low Blood Sugar

High blood sugar, or hyperglycemia, is a common problem among people with diabetes. It is classified as having fasted blood glucose levels above 130 mg/dl, or above 180 mg/dl two hours after eating.

In addition to checking blood glucose levels, some symptoms can indicate if you may have high blood sugar. These symptoms include headaches, blurred vision, increased thirst, fatigue, and frequent urination.

Low blood sugar, or hypoglycemia, is another serious problem for people with diabetes. Though diabetes itself causes high blood sugar due to lack of insulin, anyone who takes medications to increase insulin are also at risk for hypoglycemia. Taking too much medication, skipping meals, or increasing exercise can lead to low blood sugar in people taking insulin boosting medications. Symptoms of low blood sugar include sweating, nausea, dizziness and blood vision, and shakiness. However, some people exhibit no symptoms of low blood sugar. Monitoring blood glucose levels is very important to avoid both hypoglycemia and hyperglycemia.

Diabetes Nutrition Support

As for everyone, people with diabetes should do their best to eat a healthy diet. The main goals for nutrition should be keeping blood sugar stable and maintaining a healthy weight. To keep blood glucose in a healthy range, people with diabetes need to focus on the glycemic index of the foods they eat.

What is the Glycemic Index?

The glycemic index (GI) is a measure of how much a food will raise blood sugar. A high GI means the food will raise blood sugar more than foods with a lower GI. Thus, someone with diabetes should focus on eating medium to low GI foods as much as possible. Refined carbohydrates like white bread and rice cakes, as well as certain fruits, have high GIs. Fat and fiber typically lower a food’s GI because they prevent a spike in blood sugar caused by carbohydrates.

The Best Foods for Diabetes

There are still plenty of foods you can enjoy while adhering to a low GI diet. One thing to note is that you should still eat a wide range of foods from all of the food groups. There are certain foods that have a low GI, but lack nutritional value. On the other hand, some higher GI foods can be nutritious. It is important to pay attention to both nutritional content and GI when choosing what foods to eat. Some of the best foods for people with diabetes include:

As you can see, the best diet for diabetes is similar to what most healthy diets recommend. Plenty of vegetables, protein, and high-fiber unrefined grains are all great choices for someone following a low GI diet. In addition to avoiding refined carbohydrates and other high GI foods, portion size is important. Keeping portions small can help maintain a healthy weight and prevent major blood sugar spikes.

One of the most difficult things for many people to cut out of their diet is sweets, like cookies and chocolate. If you have a sweet tooth but need to manage your diabetes, look for healthy supplements that come in sweet flavors, like MIND cocoa. Naturally flavored supplements are a great way to satisfy your sweet tooth without actually indulging in sugar, plus you reap all the benefits of the supplement.

The Best Supplements for Diabetes

Of course, food is not the only piece of the puzzle when it comes to nutrition. Vitamins and other supplements can help people with diabetes maintain healthy blood glucose levels and overall well-being. Vitamins and supplements may be even more important for people with diabetes than the average person, because elevated glucose levels can be a diuretic, and thus someone with diabetes may be deficient in water soluble vitamins and minerals. Below are some of the vitamins and other supplements people with diabetes should try to include in their diet each day:

  • B Vitamins: One of the long term concerns of diabetes in neuropathy, or damage to peripheral nerves. Vitamin B6 and B12 both can support nerve health, which in turn can help prevent neuropathy.
  • Vitamin C: Vitamin C can also help protect against damage to the nerves, eyes, and kidneys, and supports strong immune function.
  • Alpha Lipoic Acid (ALA): ALA is an antioxidant that improves regulate blood sugar regulation. It can help ease symptoms of neuropathy, and may also prevent eye damage.
  • Nootropics: Nootropics can help all people improve their cognitive function and feel better on a daily basis. But, the supplements are especially useful for people with diabetes. Nootropics are extremely low GI, help increase metabolism, and include ALA fatty acids. They can also provide a sugar-free energy boost that will not cause any crash later on.
  • Magnesium: Magnesium plays a role in protein synthesis, nerve function, and blood pressure and blood sugar control. But, people with diabetes are more likely to be deficient in magnesium than people who do not have diabetes. Taking a supplement can help ensure that you are getting enough of this mineral in your diet.
Healthy Lifestyle for Diabetes

Everyone can benefit from adopting a healthy diet and exercise routine, especially those living with a chronic disease like diabetes. A healthy diet is the best way to maintain a healthy weight, and helps keep blood glucose levels steady. Diet and exercise are especially important for the millions of people in the prediabetic stage, who can still prevent their diabetes from progressing any further.

Diabetes can be difficult to live with. But, a healthy diet and the right supplements are wonderful tools to help manage the condition and symptoms to help you feel your best.

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What is a Superfood?In 2016, a huge shift in thinking about the way we eat food occurred, and superfoods blew fast foods out of the water.  This trend was documented in marketing research studies performed by Google and analyzed and reported in articles like Lavu’s “2016 in Review: What People Googled about Food.”  These results made it clear that, in general, more people were turning to the idea that we need to eat to live, not live to eat.

Functional foods, or foods that serve a dual purpose - tasting good and helping your body in some way, - are important to making part of your daily diet regime, and many of these foods were searched out in 2016.  The top searches included turmeric, apple cider vinegar, jackfruit and kefir - all considered superfoods. We use functional foods in our Momental Mind herbal blend for mind-body support. Learn More.

A superfood is a food that is loaded with nutrients that are considered to be beneficial to your body and/or brain health and overall well-being, and most people think of green foods or organic foods when they hear “superfoods.”  

Often, by eating these foods, you can fill multiple nutritional needs with one serving, helping get or stay healthy without the added need of extra vitamins or medication. Because of this, superfoods are on millions of plates every day across the country.

What kinds of foods should be on your plate?  Many of them are common, like green products, but there are quite a few lesser known superfoods that pack a mighty punch in a tiny package.


1.  Blueberries - The Perfect Organic Antioxidants for Anti-Aging

Blueberries are a well-known everyday snack food and just about everyone knows that they are “healthy,” but you will get a different reason of exactly why they are healthy from many people.  This is because they are actually a superfood, so they are healthy for a multitude of reasons.

These tiny little balls of fruit are famous for having the highest concentration of antioxidants out of all of the better known fruits and vegetables.  Antioxidants are crucial for keeping your immune system healthy, as well as for fighting free radicals. You come in contact with free radicals in the environment every day, and your body produces them.  These are largely responsible for the aging process, and the more antioxidants you eat, the better your body fights the natural process of aging.

Many scientific studies, like the National Library of Medicine National Institute of Health’s report, “Blueberry Supplementation Improves Memory in Older Adults,”  also support the theory that blueberries can help improve memory in adults, even elderly adults with memory problems like dementia.

This is thought to be from a combination of the antioxidants, vitamins and other benefits blueberries provide. Alternative Blueberry Muffin Top Recipe - the healthy mind and body way. 


2. Raspberries - The Superfood That Can Help Stop Cancer

Raspberries are full of beneficial vitamins and nutrients, including ellagic acid, which studies, like the one done by Memorial Sloan Ketting Cancer Center, have found to “indicate anticarcinogenic effects of ellagic acid against liver, esophageal, prostate, and colorectal cancer cell lines.”  In other word, ellagic acid can fight cancer. It's not just raspberries that pack a nutrient punch but the leaves of raspberries are great for digestive problems and can be made into a healing tonic.

In addition to this amazing breakthrough, the oils in raspberries help with sun protection.  The vitamins and nutrients can help your immune system, and between the health benefits and the low caloric factor, eating these delicious fruits can be a great way to help you lose weight, adding raspberries to the superfoods list quite easily!


3.   Algae - One of History’s Greatest Green Superfoods


Even though algae has been used for centuries for health benefits including food and beauty rituals, millions of people still stereotype this amazing superfood into the realm of “no, thank you!”  But you should definitely think twice before saying no to one of the hundreds of versions of algae available across the world.

Green food algaes like spirulina, chlorella, kelp and dulse are densely packed with vitamins and minerals that can aid in cardiovascular health and help reduce cholesterol.  The beta-carotene many algaes contain has been proven to promote eye health, reduce inflammation and act as an antioxidant, destroying free radicals and helping your immune system, as well as fighting aging.

If the idea of ingesting this superfood in raw or even cooked form turns your stomach but you would like the benefits they bring with them, no worries!  Try these greens in powder form, like with Momental Mind meal replacement for even more nutritional values. Green food powder benefits are just as great with a healthy, reputable meal replacement product.


4.  Chia Seeds - Your Omega-3 and Protein Giant in a Tiny Package

An easy addition to your meal or meal replacement shake, chia seeds are almost flavorless but contain impressive amounts of omega-3 fatty acids, fiber, calcium, iron and antioxidants.  The idea that this much nutritional value can be packed into such a small seed is hard to believe, but it is true!

One ounce contains 5.6 grams of protein as well.  Eating small amount of this superfood every day can help you lose weight, improve your skin, give you more energy and help decrease the risk of many dangerous diseases. 


5.  Maca Powder, Nature’s Energy Booster

Found only in the Peruvian Andes where altitudes reach over 14,000 feet above sea level, this root has been used for millennia by humans and animals to increase stamina, fertility and muscle growth.  It also is known for its energy boosting powers, along with the complementary effects of alleviating depression and increasing the libido and balancing hormones in both men and women.

Because it is so rare, maca is most often found in powder. liquid or capsule form.  It can be added to your smoothies, shakes or regular meals.


6.  Cacao/Cocoa Powder is More than Just a Pleasure Food - It Can Keep You Smarter, Too!

Superfoods don’t always have to be green or untasty.  Cocoa, in its raw form, is one of the yummiest and healthiest superfoods you can eat!

According to studies like the one done at Harvard, flavanols in cocoa can reduce the risk of cardiovascular disease or memory loss, and aid in reducing cognitive decline.  

However, be careful in how you take these results - that doesn’t mean you can load up on your Hershey bars and chocolate ice cream.  The chocolate making process is just as likely to destroy the flavanols that the cocoa powder contains as it is to keep them, so your best bet is to get your cocoa benefits in powder form.


7.  Mangosteens - Nature’s Hidden Gem for Fighting Inflammation

Never heard of a mangosteen?  You aren’t the only one, but this superfood from Thailand is one of the only organic foods where you can find xanthones naturally. These xanthones are found in the rind, or pericarp, of the mangosteen, and have been used in traditional medicine for centuries. Research studies have shown that mangosteens aren't the only superfood that contain anti-inflammatory, anti-bacterial and anti-cancer biological capabilities.

Mangosteens themselves are difficult to find outside of Thailand and surrounding areas, but you can find products with mangosteen juice in them, complete with xanthones from the rind so you have the health benefits.


8.  Goji Berries for Organic Detoxification

Popular for food and traditional Chinese medicine for thousands of years, goji berries are a low-calorie, high fiber superfood rich in antioxidants.  They can aid in digestion and weight management because of their high fiber content. In fact, Healthline recommends goji berries as a great potential weight loss aid.

Simply ¼ cup of dried goji berries contains 4 grams of protein and 3 grams of fiber, as well as 18 amino acids, no fat and only 100 calories.  If you are looking for a great way to detoxify your system and help your liver function properly, goji berries are an excellent organic superfood! Goji Berry Smoothie Bowl Recipe


9.  Hemp Seeds - Great Protein and Amino Acids

Often confused with marijuana, the active ingredient used for the drug, THC, is not found in hemp seeds themselves.  Instead, these perfectly legal protein-dense seeds are very mild in flavor and can be used in just about any meal.

Hemp seeds contain all of the amino acids necessary to be a full source of protein, making them a great replacement for meats in your diet. Amino acids as a superfood help contribute to anti-anging and should definitely find their way into your diet. You can get hemp seeds in the form of oil or powder, adding them to the amazing superfood powder benefits you can get from your meal replacements like Momental Mind.


11.  Black Garlic for Probiotic Health

Similar to regular garlic, with all of the health benefits, black garlic is an Asian marvel containing heart-healthy, cancer-fighting, and intense probiotic benefits.  Probiotics help to clean our intestinal system, which helps our immune system, skin, weight, digestion and much more.

Black garlic has a light, sweet flavor and can be found in health food stores across the world or online.  It has recently become very popular and is one of the up and coming superstars on our superfoods list.


12. Calcium Rich Almonds

Calcium is crucial for healthy living, from our blood to our bones.  According to the National Osteoporosis Foundation, it “enables our blood to clot, our muscles to contract and our hearts to contract.”  

Our bones and teeth are 99% calcium. In short, our bodies are made up of calcium from head to toe. But that calcium is lost daily through our natural daily functions and our body does not produce calcium on its own.

Almonds are an excellent solution to that problem, with 23 milligrams of calcium in one serving.  It’s not easy to get enough calcium in our diets, since we need between 1,000 and 1,200 mg daily, depending on age and gender.  

If you can’t eat enough almonds or other calcium-rich foods, meal replacement powders like Momental Mind are an excellent way to guarantee you are getting your daily serving sizes of this highly important mineral.


12.   Eat an Avocado a Day for Improved Memory

An apple a day keeps the doctor away, but did you know an avocado a day could keep dementia away?  

According to FoodDive, studies have shown that eating one of these amazing green products actually “improved working memory and problem-solving skills in 40 healthy adults aged 50 and older.”  But it’s not just the yummy parts of the avocado that make this hit our superfoods list.

Researchers have found that the seed husks contain medicinal properties that could be used to treat cancer, and they also have chemicals in them that may eventually be able to be used in place of plastics and synthetic materials that are harmful to the environment.

The health benefits of this fruit are due to its richness in potassium, fiber, and folate, as well as its many other vitamins and minerals that make it such an excellent way to get your nutrients packed into one easy meal.


13. Coconut For...Well, Just About Everything!

Coconut milk, coconut oil, coconut water…. You have probably heard of coconut’s impressive health benefits in some form or another, but why exactly does it hit the superfood list?

Best Health Magazine analyzed the benefits of coconut in its article, “The Health Benefits of Coconut,” noting that nearly one-third of the entire population uses coconut in some form or another.  Full of vitamin C, potassium and healthy saturated fats (yes, healthy fats!), coconut is a no-brainer to throw in your daily diet.

Use it in your cooking or on your skin in coconut oil, drink the coconut water or coconut milk, or take it in the form of a capsule or powder.  The light flavor of coconut makes it a favorite to use in baking as well.


14. Collard Greens Improve Eyesight

Collard greens are full of protein, vitamin, fiber and iron, but they also contain vitamin A and a nutrient called lutein, which have been shown to improve and maintain eyesight.  Women’s Day Magazine suggests these leafy green vegetables as one of the must-have superfoods on your diet.

Other excellent sources of vitamin A can include meal replacement powders like Momental Mind for superfood powder benefits.


15. Kiwifruit (Kiwi) Helps You Breathe Better

If you have respiratory issues like asthma, eating 5 - 7 servings per week of citrus fruits like kiwi may help improve your breathing and cut down on attacks. How?

Heal With Food says the high vitamin C content is more than enough to complete your daily intake, and can actually alleviate symptoms such as shortness of breath and wheezing in children and adults by almost half.  

Anyone exposed to environmental pollutants in the air can stand to have some extra

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You might know turmeric, or curcuma longa as its sometimes known, as a spice that’s traditionally added to Indian curry dishes. What you probably didn’t know about this powerful spice is its potential to fight and reverse many diseases. There are over 10,000 peer reviewed articles about the healing properties turmeric has. In particular, about one of the compounds found in turmeric called curcumin, which has many medicating properties.

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What’s Turmeric?

This golden colored and flavoured spice has been around for centuries, but has made its presence known today through a spike of enthusiasm in health and nutrition interest groups. Turmeric is produced from a plant that grows about three feet in height and fruits a flower as well as a rhizome. The rhizome looks almost the same to ginger because of the root-like stem that is the yellow turmeric spice. In fact, ginger and turmeric are closely related family members.

Where exactly turmeric originated from is not exactly known, but many believe its home is in southern India and Indonesia. Also, India has been the largest producing of turmeric since ancient times. Turmeric is yellow like mustard and kind of smells like it too. It has a hot flavor and pepper like bitterness that makes turmeric go well with many dishes. It’s very well loved in soups, curries, sauces and meat as well as rice dishes.

Even in the past, turmeric was celebrated as a food as well as a medicine. Not many people know that it’s the curcumin found in turmeric that gives turmeric its yellow colour and its healing properties. There is about 3% curcumin in turmeric by weight. Curcumin possesses anti-inflammatory properties that are similar, and even better than, Ibuprofen. However, curcumin does not have the toxic effects on the body like over the counter medication does.

Also, curcumin has many antioxidant benefits that can protect healthy cells, specifically the cells found in the colon, from cancer causing factors. It’s the body’s partner in crime in destroying mutated cancer cells before they have any opportunity to span to other areas. If you have cholesterol, listen up. Turmeric can help lower cholesterol and prevent heart disease. Turmeric makes dishes taste great and has wonderful health benefits, so what more do you want out of a spice?


What’s Turmeric’s History

Believe it or not, turmeric has been used medicinally for over 4,500 years. Discoveries of pots near New Delhi unearthed leftovers from turmeric, ginger and garlic that goes back to 2500 BC. However, it was 500 BC that turmeric materialized as a key component in Ayurvedic medicine. Just in case you did not know, Ayurvedic is an ancient Indian practice of natural healing that is still practiced today in many parts of the world. Ayurvedic means “the science of life” – AYUR means “life” whereas VEDA means “science or knowledge”.

Besides eating turmeric, in the past turmeric was burned because it was believed the fumes of burning turmeric helped to relieve congestion. If you don’t want to burn or eat turmeric, why not try juicing it? Turmeric juice helped to heal wounds and bruises and turmeric paste was administered to many kinds of skin conditions such as smallpox, chicken pox, blemishes and shingles.

Aside from having a significant medical role, turmeric has other importance within Indian culture. The Hindu religion views turmeric as prosperous and sacred. So much so that on a Hindu wedding day, a common tradition is to dye a string yellow with turmeric paste and let the groom tie it around the bride’s neck.

This “necklace” is known as a “mangala sutra” and means that the woman is married and is able to look after a household. This tradition still carries on today in Hindu communities and is comparable to the Western exchange of wedding rings. There are even some parts of southern India that they wear a piece of turmeric rhizome as a lucky charm to protect then against evil spirits.


What Are Turmeric’s Health Benefits

Turmeric has a long list of health benefits, so we better get cracking and start letting you in on all the ways turmeric can support your health.


Turmeric Is Nature’s Skin Care

Is your skin looking a little spotty? Ditch the Clearasil and get to your spice rack. Turmeric can stop those nasty zits from growing, because it can stop pimple causing bacteria and reduce the oil secretion that the sebaceous glands generate. If you use turmeric on a daily basis, it can clear acne scars to give you flawless and glowing skin.

Turmeric has antiseptic and anti-inflammatory properties that speed up the healing process of cuts and eases skin irritation. Remember the curcumin we were telling you about? It’s good to know it also has anti-aging properties, due to all the antioxidants it has. It works wonders to fight the signs of maturing such as wrinkles and pigmentation.


Turmeric is Ideal for Weight Loss

Sometimes running on the treadmill 24/7 isn’t going to get you looking slim enough for that party dress you are hoping to get into. Luckily turmeric is here to save the day. It speeds up the metabolism rate, so your body can burn loads of calories, which you guessed it, leads to weight loss! Turmeric is very practical in shrinking fat mass and detoxing the liver, which are important when you are on a diet induced weight loss program.

Furthermore, turmeric makes a wonderful weight-loss supplement because it lowers bad cholesterol and squashes inflammatory messages in pancreatic, muscle and fat cells. When your body isn’t so busy fighting inflammation, it can get on with getting down to your ideal weight.


Turmeric Fights Inflammation

You will probably notice the word “inflammation” many times when you read about turmeric, because turmeric is a miracle worker against inflammation. This is due to it’s most important element, curcumin. Some people from the medical community have actually compared the potent anti-inflammatory effects of curcumin to the most powerful pharmaceutical choices available for reducing inflammation.

Therefore, it’s suggested to consume turmeric to diminish arthritic pain, gout and muscle pain caused by strenuous exercise or injury. You can gain this relief with turmeric topically or by consuming the spice. Some people have sought relief from the inflammation of hemorrhoids using a topical ointment made from turmeric.

Turmeric Cures Gastrointestinal Problems

When your stomach seems to be your worse enemy and won’t let you be, use turmeric as a stomach soother. The spice is helpful for constipation, cramping and irritable bowel syndrome. Again, the anti-inflammatory effects of curcumin come into the picture here too, since it reduces the possibilities of developing ulcers, bleeding in the bowels and mostly stops irritation everywhere in the gut.

For that reason, holistic specialists recommend turmeric for patients suffering from Inflammatory Bowel Disease (IBD) and for worse conditions such as Crohn’s disease. The bit of dietary fiber content within turmeric can also support the digestive process.


Turmeric Supports Menstrual Issues

That time of the month is no fun at all.  The discomfort, cramping, bloating, perhaps excessive bleeding and mood swings don’t cry, “a walk in the park on a spring day”! So, thank the heavens for turmeric, because once again due to its anti-inflammatory qualities, it can relieve most symptoms of menstruation. Find out how a high fat, low carb diet can affect female hormones.


Turmeric Prevents Cystic Fibrosis

Cystic fibrosis is a terrible disease which attacks the lungs with thick mucus and harms the pancreas. Studies have shown that the curcumin in turmeric can alter the protein-folding mutation that bring about the result of this fatal disease.


Turmeric Holds Off Cancer

Turmeric is among the best herbal treatments for prevention of many types of cancer alongside cat's claw. These two potent anti-proliferative herbs have been studied extensively. Research has linked the anti-oxidant properties of curcumin to the reduction of colon cancer cells and inhibits the growth of a protein that is necessary for tumor growth. Adding turmeric to your diet is a great preventive measure and can slow down the metastasis of cancerous growths. Taking steps to help lower the risk of cancer in your lifetime will greatly increase longevity. 


Turmeric Detoxifies the Body

In addition to being able to knock out cancer, turmeric has the ability to detoxify the body. The organic compounds in turmeric can improve the liver function and cut down the toxic levels in the body by activating the lymphatic system so toxins are discharged easily. Therefore, if you suffer from liver ailments or toxicity, take advantage of the antioxidant qualities of turmeric.


Turmeric Improves Heart Health

Turmeric can help mend your heart due to its curcumin. No surprise there! However, turmeric contains vitamin B6, which quickly stops the production of homocysteine – a negative by-product the body makes that can harm the cell walls. When the walls in your body weaken, various problems in the heart can arise, such as high blood pressure and plaque build-up.

By now it’s a no- brainer that curcumin is an anti-inflammatory component, but when it comes to matters of the heart, it works directly towards balancing cholesterol levels by getting rid of excess LDL, the bad cholesterol, from the arteries and blood vessels. When this happens, you can prevent atherosclerosis. Merge this with stronger blood vessels and turmeric is the complete solution to a vast spectrum of heart problems.     

Tumeric Is More Effective with Black Pepper

Turmeric and black peppercorns go hand in hand, because there is a chemical in black peppercorns called piperine. Piperine is important, since it makes curcumin in turmeric more bioavailable. Curcumin is very healthy, but it gets metabolized too quickly before the body can absorb it properly. Therefore, ingested turmeric with black pepper helps to make curcumin more bioavailable.

The reason for black pepper being turmeric’s co-operator is because it stops some intestinal digestive enzymes. When this situation happens, it boosts the amount of any drug or supplement that the body can take in. Another good point to mention is that it does not break down as fast.


Turmeric Recipes

Turmeric is an ancient superfood that you can find in supermarkets in its powder, or even original root form. Adding turmeric in your daily diet can give you good overall health and is very simple to do. Here are a few ways you can incorporate turmeric into your daily food intake.


Golden Milk

This is an easy and healthy way to get the health benefits of turmeric. You can even add some warm spices like ginger and cinnamon if you want to be daring.  Drinking golden tea before going to bed helps to relax you and is said to increase your immunity whilst you sleep. We love multi-tasking! Here’s the recipe.


  •   2 Cups of any milk of your choice
  •   1 tsp of turmeric
  •   1 tsp of cinnamon
  •   A pinch of black pepper (to increase the curcumin absorption)
  •   A small piece of fresh and peeled ginger root or ¼ of tsp ginger powder
  •   Pinch of cayenne pepper (This is only if you like it spicy)
  •   1 tsp honey or maple syrup (This is also optional and not for those who think they are sweet enough)


  1.   Put all the ingredients in a blender and combine until smooth.
  2.   When ready, pour the contents into a saucepan and heat up for 3-5 minutes over medium heat until its hot, but not boiling.
  3.   Serve in mugs, drink and enjoy the taste and health benefits of turmeric.


Tumeric Broth

Perhaps a sweet beverage isn’t your thing and you are looking for something more savory. Here’s a turmeric broth recipe that will give the same health benefits in a pinch. Alternative broth recipe


  •   4 cups of broth
  •   1 teaspoon of turmeric powder or freshly grated turmeric
  •   1 tablespoon of finely grated fresh ginger (This is totally up to you)
  •   3 cloves of minced garlic
  •   1 tablespoon of apple cider vinegar
  •   1/2 teaspoon each of cumin, black pepper and salt


  1.   Put all the ingredients in a saucepan.
  2.   Let the mixture simmer for five minutes.
  3.   Blend with a blender. If you like the chunky pieces, leave the broth as it is.
  4.   Serve and enjoy the great taste and antioxidants of turmeric.


What to Avoid in Turmeric

Always talk to your doctor if you are using turmeric as a remedy for any medical condition, pregnant or nursing. As a whole, turmeric in culinary use is very safe.

If you haven’t got on the turmeric bandwagon yet, don’t you think its time you should? It might make your fingers a little yellow, but you will reap the health benefits for years to come. Don’t forget it makes things a lot tastier too!


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You can find natural anti-inflammatory and cancer arresting nutrients in the supplement aisle of your local health food store or you can purchase through online retailers like Amazon. 

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You may have seen pomegranates in your local supermarket and thought, “What on God’s green earth are those?” They are really nothing to be intimidated about. Yes, their red thick skin and funny stem, that looks like a crown, is a smidgen standoffish. However, you might think twice about passing out on this extraordinary fruit when you realize the amount of wellness each one can punch out.


History and Facts About Pomegranates

Pomegranates are believed to have originated from ancient Persia, which is today known as Iran. It’s the first country to cultivate and grow pomegranate plants. Today in Iran these fruit trees and bushes are seen in many places throughout the Iranian landscape. These pomegranate trees and bushes are a sure tell sign where ancient settlements used to be thousands of years ago. Some pomegranate plants and seeds even date back to 1000 B.C.!

For several decades the Middle East cultivated pomegranate fruit trees. Then Georgia and Armenia grew the tree for some years before the Spanish and other Mediterranean countries got hold of the seeds and plants. One pomegranate tree is named after the Spanish city Granada. Eventually, the pomegranate was introduced to China and North America.

Here are a few more interesting historical facts about pomegranates:
  •      Wild pomegranate plants date back 4000 years ago.
  •      There’s evidence to suggest that pomegranates were cultivated before the time of Moses.
  •      Indian royalty considered pomegranates a sacred fruit and used pomegranates in their rituals and banquets.
  •      The Spanish Conquistadors brought pomegranates to America.
  •      Some scholars believe the “Tree of Life” that is mentioned in the Bible was a pomegranate tree.
  •      Traders of the ancient days referred to pomegranates as “fruit of paradise”.
  •      Jewish rituals in the past praised and worshipped the pomegranate because it apparently contains 365 seeds to coincide with the 365 days of the year.
  •      The robes of the Jewish priests were colored with the dye that was made out of pomegranates.


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The Health Benefits of Pomegranates

The pomegranate is an unusual fruit since the only edible part are the hundreds of seeds called arils. These arils are full of fiber, vitamins, minerals and plant compounds. Pomegranates are the healthiest fruits you can consume and have astonishing benefits for your health and may reduce the risk of several diseases. Here are a few health advantages that consuming pomegranates can bring:


Lowers the Risk of Heart Disease

Heart disease is the leading cause of early onset death. Pomegranates benefit those with heart disease because they have a fatty acid called punicic acid, that hinders the several steps that lead to heart disease issues. Research carried out on 51 people with high cholesterol and triglycerides took 800 milligrams of pomegranate seed oil per day for a month. Results showed lower triglycerides for each of the participants in the study.

Further research on individuals with type 2 diabetes and high cholesterol saw a huge reduction in their LDL cholesterol when they consumed pomegranate juice. Also, in animal and human studies pomegranate juice has been linked to protecting LDL cholesterol particles from oxidation. This is a vital factor when someone is on the road to heart disease.


Pomegranate Juice Helps Erectile Dysfunction

Besides improving LDL cholesterol, men who want to improve under the sheets can benefit greater from a glass or two of pomegranate juice per day. Oxidative damage is a cause of erectile dysfunction, since it blocks blood flow in every area of the body, including erectile tissue. Research conducted on rabbits saw that pomegranate juice is advantageous in boosting blood flow and erectile response. Ginkgo also helps with performance issues as a natural vasodilator that helps to open up restricted blood vessels. 


Pomegranates Improve Memory

Do you lose your keys a lot? Forget blatant facts or people’s names? There’s some evidence to suggest that pomegranates can help you regain your memory. A study conducted on surgical patients found that memory deficiency was prevented with 2 grams of pomegranate extract. Further study on 28 elderly participants, who had memory complaints, took 237 ml (8oz) of pomegranate juice per day reported to have improvements in verbal and visual memory. Also, studies on mice suggests that pomegranates may help combat Alzheimer’s disease.


Pomegranates Have Lots of Important Nutrients

Pomegranates are red, round and kind of look like an apple with a crown-shaped stem. The skin of the pomegranate is thick and inedible. However, when you crack open a pomegranate, you will be amazed to see the hundreds of edible seeds called arils that will surely blow your mind. You can eat the arils, as is raw, or process them into a pomegranate juice. The pomegranate is sometimes known as Punica granatum and is a shrub that grows red fruit. Pomegranates are classified as berries and the pomegranate fruit is approximately 5-12 cm (2-5 inches) in diameter.

Pomegranates have an extraordinary nutrient analysis. One cup of arils (174 grams ) contains the following nutrients:

Pomegranates Have Two Plant Compounds for Optimal Health

Pomegranates contain two exceptional substances that bring about most of pomegranate’s health benefits. The first substance is called punicalagins. They are very effective antioxidants contained in the pomegranate’s juice and peel. Punicalagins are so strong that they have three times the antioxidant activity compared to green tea or red wine. The other substance is punicic acid, which is also referred to pomegranate seed oil, the fatty acid of the arils. It acts as a kind of conjugated linoleic acid that has impressive biological effects.


Pomegranates are Anti-Inflammatory

Many deadly diseases are triggered by chronic inflammation such as cancer, heart disease, type 2 diabetes, obesity and Alzheimer’s disease. The antioxidant properties of punicalagins have potent anti-inflammatory properties. Studies have shown that they lower the inflammation in breast cancer and colon cells as well as the digestive tract.  Another study performed on diabetics found that taking 250 ml of pomegranate juice per day for a duration of 12 weeks reduced the inflammatory blood marker C-Reactive Protein (CRP) and interleukin-6 by 32% and 30%, accordingly.


Pomegranates Help Fight Prostate Cancer

The most common cancer that men must look out for is prostate cancer. Studies show that pomegranate extract can put the brakes on cancer cell production, and besides that lead to cell death (apoptosis) in cancer cells. Phosphatidylserine can identify apoptosis. Prostate cancer has a blood marker referred to as Prostate Specific Antigen (PSA). When a man’s PSA levels doubles in a very small space of time, there’s an increased risk of death by prostate cancer.

Also, pomegranate juice was used in a human study and the results were compelling. About 237 ml (8 oz) of pomegranate juice were given to each participant per day, which saw an increase in the PSA doubling time from 15 months to 54 months. These results are very significant. Afterwards, a follow-up study proved the same results using a kind of pomegranate extract referred to as POMx.


Pomegranates Can Also Combat Breast Cancer

As prostate cancer is the leading cause of cancer in men, breast cancer is a common cancer in women.  A laboratory study found the use of pomegranate extract can prevent the reproduction of breast cancer cells, and can also eliminate them.


Pomegranates Reduce Blood Pressure

Hypertension, or high blood pressure, is one of the leading factors of heart attacks and strokes. Research on people who suffer from high blood pressure saw a massive decrease after ingesting 150 ml (5 oz) of pomegranate juice per day for 2 weeks. A similar result for systolic blood pressure was found in other studies. Alpha lipoic acid can also lower blood pressure. 


Pomegranates Ease Arthritis and Joint Pain

Arthritis is inflammation of the joints and is a common ailment in Western countries. The plant substances in pomegranates have anti-inflammatory effects, which is why eating or drinking pomegranate juice is so effective to treat arthritis. What’s even more intriguing is that laboratory studies have concluded that pomegranate extract blocks specific enzymes that are responsible for damaging joints with people prone to osteoarthritis. Wheatgrass is additionally a powerful anti-arthritis agent given it's high chlorophyll content. Supplements with wheatgrass not only improve arthritis & arthritic symptoms but can also fight cancer at the cellular level. 


Pomegranates Can Fight Against Bacterial and Fungal Infections

Again, the unique plant compounds in pomegranates help combat damaging microorganisms. They are advantageous against certain kinds of bacteria and the yeast Candida Albicans. Caprylic acid, a medium chain triglyceride (MCT), or healthy fat has been found to also be effective in remedying certain candida infections.

The anti-bacterial and anti-fungal effects that pomegranates offer can also protect you against infections and inflammation in the mouth such as denture stomatitis, gingivitis and periodontitis. A glass of pomegranate juice without any added sugar can prevent dental plaque. This is because the tannins, polyphenols and ellagic acids that pomegranates have prevent plaque from forming, which causes bacteria.


Pomegranates Can Make Your Work Out Better

Finding your daily exercise routines to be a major struggle? Have no fear, because pomegranates are so rich in dietary nitrates. These nitrates are necessary to improve exercise performance. In a scientific study with 19 athletes running on a treadmill, each were given 1 gram of pomegranate extract 30 minutes before exercise. This significantly increased blood flow and delayed the onset of fatigue, whilst increasing exercise efficiency.


Pomegranates Can Help You Make a Baby

Seeing that pomegranate seeds are very high in estrogenic properties; some research suggests that consuming pomegranates can aid women with fertility issues. Improving fertility isn't just desirable for many women, but for men as well. Zinc picolinate has demonstrated positive results in improving fertility in men. 


Pomegranates Increase Immunity

You have heard the saying, “An apple a day, keeps the doctor away”. However, start replacing your apples with pomegranates. You won’t feel sorry you did, because pomegranates contain 15% of the daily Vitamin C that’s needed for a healthy immune system.


Pomegranates Make You Look Young

You may have seen a vast amount of cosmetic and beauty creams using pomegranate extract to promote a youthful and vibrant skin. Pomegranate oil has a non-greasy texture, which is ideal for making serums. The oil is great in moisturizing the skin, regenerates damaged skin like pigmentation and age spots, treats acne and has anti-aging properties. Pomegranates aren't the only youth promoter. Adding collagen into your diet can increase skin turgor, that's the elasticity component that decreases as we age and leads to a slower recoil of tissue that is stretched or stressed. Supplementing collagen in your diet will help keep your skin healthy, tight, and vibrant and even reduces the incidence of wrinkles. 


How to Deseed a Pomegranate

Now that you know about all the great and wonderful things that pomegranates can do for your overall well-being, how do you deseed them? Have a look at the steps below to successfully deseed a pomegranate to get on the path of good health fast!

Step 1: Take a pomegranate and roll it out to loosen the seeds.

Step 2: Get a sharp knife, score the middle and rip it open in halves.

Step 3: Take each half over a bowl, with the seeds facing down and tap the skin with a spoon, squeezing a little from time to time to release the seeds.

Step 4: When ready, put the seeds in a bowl of water. You will notice that the seeds will float, whereas the pith will sink. Discard the pith, drain the seeds and then eat your delicious and health benefiting pomegranate till the cow’s come home.

Alternate Method to open and deseed a pomegranate:

Step 1: Make a shallow cut 360 degrees around the pomegranate. Feel the knife just breach the hard outer shell. Cut too deep and you'll puncture the seeds.

Step 2: Cut into quarters to increase surface area of exposed seeds.

Step 3: Fill a bowl full of cold water, submerge the pomegranate and begin to deseed with light-moderate pressure. 

Step 4: You will notice that the seeds will float, whereas the pith will sink. Discard the pith, drain the seeds and then eat your delicious and health benefiting pomegranate till the cow’s come home.


Different Ways to Eat Pomegranates

Considering the mere size of a pomegranate seed, they are very versatile. You can add them to a wide range of dishes that are sure to impress your guests, and obviously yourself. A few ways you can consume pomegranates are on its own as a healthy and sweet snack instead of reaching for a candy bar. If you don’t want to make pomegranates the star of the show, they work well as an accompaniment to other meals, such as savory and fruit salads, tagines, stews, yogurt, cereal and freshly squeezed.


Do Pomegranates Interfere with Any Other Medications?

Some people have reported experiencing interactions when consuming pomegranate and pomegranate juice while on certain medications. Particularly, drugs associated with high blood pressure and statins. Always consult with your doctor first before eating pomegranates, or drinking their juice, if you are taking prescribed medications.

There are so many amazing health benefits of pomegranates that we can go on forever. However, we won’t and will stop here. We leave it up to you to discover the wonders of the magical pomegranate fruit. Don’t you think it’s time you to got acquainted? This ancient fruit has been around for centuries for very good reason, it’s powerful, healthy and makes you shine from within.


Where can I buy Mind & Mend Nootropics?

You can buy Nootropics in the supplement aisle of your favorite local health food store, otherwise you can purchase from online retailers like Amazon.

Looking for more than just another nootropic stack? Try Momental MIND, a daily blend of nootropics containing; wheatgrass, grass-fed beef collagen proteinorganic greens, and additional healthy fats from MCTs, and phosphatidylserine that are perfect for on-the-go, lean lifestyles. 

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