

### 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!
Eat

# 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 effective painkilling 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 is sweeter 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.
Eat

# 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.
Eat

# 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 dental cavities. 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 Superhuman
Eat

# 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.
Eat

# 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. Dietary fiber 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 pharmaceutical called 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 vitaminssuch 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.
Eat

# 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 cancer cells. 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.
Moderate

# Pros And Cons Of Raw Pollinated Honey

Up until now, the discussion has been about herbs, spices and sweeteners on the Superhuman Food Pyramid that are fully recommended. Now we've come to the section where the next series of food types are suggested to be taken only in **moderation**.

First in line is raw pollinated honey.

Did you know that there's an 8000 year old cave painting of a person gathering honey? That just goes to show how long humans have been eating this food. That really isn't surprising as honey on its own can provide your body's daily energy requirement.

The description "raw" and "pollinated" is used to differentiate this type of honey from the processed kind which is what most commercially available honey is. This means raw honey is not heated or pasteurized. Most of the time, it is only strained so that some debris is removed but most of the pollen remains.

Heat can destroy the beneficial enzymes and other substances that are found in raw honey. But this can also carry some risks.

Take a look at how moderate use of raw pollinated honey can help you achieve Superhuman performance and recovery.

Raw Pollinated Honey Benefits:

Typically the two main sugar compounds found in raw honey are glucose and fructose. Next to that are some small amounts of maltose and sucrose. While too much sugar is certainly not healthy, your body does still need it for energy.

This is why endurance athletes have been known to take it as an ergogenic aid. The often arduous physical exertion of endurance sports requires a lot of energy and that means the body will demand much carbohydrate fuel. The abundant glucose and fructose in honey can sustain an athlete's blood sugar and glycogen stores at optimal levels. Glycogen is the form in which sugar is stored in your muscles and it is the fuel that's primarily burned during physical exercise.

Besides the enhanced performance made possible by the sugar compounds, there are trace amounts of vitamins and minerals that raw honey provides. There is the main antioxidant Vitamin C and other B Vitamins such as niacin and pantothenic acid. There are also minerals such as calcium and potassium.

Raw honey has been traditionally used as a topical treatment to heal wounds. Recent research has revealed some of how this works.

First the sugar compounds in it can easily absorb water and this keeps the open wounds free of moisture. As you may know microorganisms thrive well in wet environments. Next raw honey contains a compound called glucose oxidase. When this combines with water the result is a mild antiseptic known as hydrogen peroxide. Finally there is a substance in honey called pinocembrin which has been found to be antibacterial.

Raw Pollinated Honey Risks:

As an alternative to regular sugar, raw pollinated honey is not as completely safe as the sweeteners previously discussed like stevia or xylitol. Its glycemic index can range from 31 to 78 depending on the type of honey. It can increase blood sugar levels and while athletes may generally take advantage of this energy boost, diabetics will have to be more cautious.

Raw honey may also be dangerous for children under 1 year of age because they're more susceptible to botulism. The spores of the botulinum bacteria are commonly present in unprocessed honey. Older children and adults will have the developed digestive system to deal with the bacteria but infants won't be able to cope.

There are also cases when the raw honey is inherently toxic. There are certain flowering plants like oleanders and rhododendrons that contain substances toxic to humans but don't affect bees. The resulting raw honey then becomes unsafe. In the case of New Zealand for example there is a particular plant called tutu which when harvested by bees for nectar results in honey laced with a poison called tutin.

Raw Pollinated Honey Practical Uses:

One of the primary concerns with raw pollinated honey is making sure you get a product that's authentic but also safe for consumption. Package labels and looking at the honey itself can help. But if you want to be a little more thorough (short of actually taking up beekeeping yourself), you might want to try a local organic honey producer.

Once you have your batch of clean raw honey, it's important to keep the glass or ceramic jar in a dry and cool location, away from appliances that give off a lot of heat. Don't transfer it into any metallic containers as this will react with the honey's acidity. The honey could keep indefinitely with proper storage.

You can use raw pollinated honey just as you would any sweetener, substituting it for the sugar ingredient in any recipe. Some people directly take a teaspoon a day for therapeutic purposes such as a cough remedy. Others mix it in their hot or cold beverages. Remember that the strength of the honey is also based on the plant it's derived. It's said that Manuka honey (honey from the flowers of the Manuka plant) is particularly effective as an antibacterial.

If you're going to the gym or out for a long run, you can put raw honey instead of regular sugar in your home-made power drink.

For topical application to a wound, you can either pour the raw honey directly on the affected area and let it dry or soak the gauze with honey and cover everything up with dry bandages. Some have also used it to treat skin conditions like acne or eczema.

Next, I'll tell you about the pros and cons of organic maple syrup and how it should be used in moderation in your quest to Become Superhuman.
Moderate

# Pros And Cons Of Organic Maple Syrup

Organic maple syrup is another alternative sweetener just like honey and it has been used as such for quite some time now. Tapping maple trees for its sweet sap has long been practiced by the indigenous peoples of North America. Then the Europeans came, encountered sweet liquid for the first time, and adopted the method.

Most maple syrup is more or less organic in the sense that one hardly needs to use petrochemical fertilizers and pesticides to maintain the mature maple trees that are tapped. Of course those who truly practice organic agriculture will strictly adhere to the guidelines set by relevant certification agencies. This may include among other things refraining from adding artificial ingredients and using only safe materials during the whole process from extraction to bottling.

Organic maple syrup is mostly composed of sucrose (around 60%) which makes it almost like ordinary table sugar and necessitates judicious use. However it still does offer some amount of beneficial minerals which is why it belongs in the moderate section of the Superhuman Food Pyramid.

Find out what health benefits and risks come with organic maple syrup.

Organic Maple Syrup Benefits:

Despite the fact that maple syrup contains a lot of sucrose, there has been research that shows it can still be quite safe or even beneficial for those with Type 2 diabetes. This is due to the natural phenols that are also found in the syrup. These substances have been revealed to have antioxidant properties. Maple syrup phenols in particular seem to inhibit two types of enzymes that are associated with occurrence of the said illness.

The trace minerals found in maple syrup are zinc and manganese and these are compounds that significantly contribute to your immune system. A deficiency in zinc for example may lead to a lower count of white blood cells. Manganese meanwhile is an important component of an enzyme called superoxide dismutase which inhibits free radicals. This mineral thus boosts your body's antioxidant defense.

Zinc is also closely related to male reproductive health. The trace mineral is highly concentrated in the prostrate and low levels have been known to increase the risk of prostate cancer.

Organic Maple Syrup Risks:

Sucrose in and of itself is not a dangerous substance. Sugars after all are important carbohydrate fuel that your body needs to burn especially during intense physical activity. Excessive use is what actually causes the problem. Given the composition of organic maple syrup, moderate use of this sweetener is likely the prudent choice to make.

The syrup is comparatively safer as it has a lower glycemic index of 54. The presence of natural phenols can also be a mitigating factor. Nevertheless if you already have higher than normal blood sugar you need to consult with a medical professional on how to safely add maple syrup to your diet.

Organic Maple Syrup Practical Uses:

Take note that maple syrup comes in several classifications based on color and flavor. Those classified as Grade A's have a range of light amber colors and have a more subtle taste. Grade B on the other hand is the darkest and has the strongest maple flavor of all the types. Be aware of these differences when you decide to use maple syrup in your cooking or baking. Most experts recommend that 3/4 cup of maple syrup is the acceptable equivalent of 1 cup of regular sugar.

Organic maple syrup by itself is rarely used directly for therapeutic purposes but it can be the base liquid of a syrupy herbal remedy you decide to concoct. Let's say you decide to juice some ginger and finely chop some garlic to treat a chronic cough. You can mix them in adequately proportional amounts of maple syrup to make the home-made medicine sweeter and easier to swallow.
Moderate

# Pros And Cons Of Natural Fruit Sweeteners

Natural fruit sweeteners are another excellent way to replace ordinary table sugar. The main advantage is that fruits contain a lot of sugar compounds and some are particularly abundant.

Fruit sugar or fructose is quite naturally the one type of sugar consistently found in fruits. Other sugars such as glucose and sucrose are present too. Sometimes fructose is available in the fruit as a discrete component, in other cases it is bonded with glucose to form sucrose.

Here are few examples of fruits and how much fructose they have:

• Apples = 5.9 g (per 100 grams)

• Bananas = 4.9

• Grapes = 8.1

• Peaches = 1.5

• Dried Figs = 22.9

• Pears = 6.2

To turn them into usable natural fruit sweeteners, these fruits need to be processed. They can be turned into juices, syrups, extracts, or even dehydrated. The point is to get rid of the excess water in order to come up with a form that has more concentrated sugar.

In the Superhuman Food Pyramid, this type of sweetener is recommended only for moderate consumption because fructose also presents certain risks when excessively used.

Find out the pros and cons of natural fruit sweeteners so you can decide on your own.

Natural Fruit Sweetener Benefits:

Fructose is said to be almost twice as sweet as ordinary table sugar. Despite this fact, this sugar compound has a surprisingly low glycemic index of 19. Sucrose and glucose have indexes of 65 and 100 respectively.

In practical terms this would mean you could use lesser amounts of natural fruit sweeteners to achieve the same taste with regular sugar. Also given the lower glycemic index, such a substitute can then be relatively safer for those who need to carefully maintain their blood sugar levels.

One explanation given for this lower effect on blood sugar is that fructose is mainly metabolized in the liver and so is not immediately absorbed in the bloodstream. If your aim is to load up on carbohydrates to have enough fuel to burn for intense physical exercise, natural fruit sweeteners can provide a more sustained delivery of

energy.

Olympic athletes in the past were said to eat a lot of dried figs and honey to improve their performance.

Natural Fruit Sweetener Risks:

Natural fruit sweeteners still need to be judiciously taken because fructose does have some setbacks. Just as with any other type of sugar, taking too much of this substitute is going to lead to health problems like obesity, diabetes and the cardiovascular diseases.

Some people have a condition called fructose malabsorption. This is a digestive disorder where the small intestine is unable to process the sugar. Most of the fructose ends up in the large intestine and becomes food for the bacteria that live in the colon. Fermentation occurs and results in some gastrointestinal symptoms such as diarrhea and flatulence.

A much more serious condition is hereditary fructose intolerance where the liver enzymes can't metabolize the particular sugar. In this case natural fruit sweeteners and anything with fructose will have to be avoided altogether.

Natural Fruit Sweetener Practical Uses:

Running the fruit through a juicer or food processor and subsequently using that concentrate as a sweetener is likely the best way to preserve its active enzymes, vitamins and minerals. You'll lose the dietary fiber however and this form is also the least sweet.

To have a real sugar substitute you may have to boil the juice until it reaches the consistency of syrup. Much of the water evaporates and you're left with more concentrated sugar. This form of natural fruit sweetener is appropriate for baking. Usually 2/3 cup of fruit syrup will adequately replace 1 cup of ordinary sugar.

Fruit juice concentrate or syrups are readily available in groceries or health stores. But if you're the type that likes to tinker around in the kitchen or are meticulous about the food you eat making your own is easy enough. If you have to purchase a packaged product go for organic fruit sweeteners to make sure it's really natural.
Moderate

# Pros And Cons Of Blackstrap Molasses

This chapter's sweetener spotlight in the Superhuman Food Pyramid is on blackstrap molasses.

The name "blackstrap" describes the food pretty well as it looks like dark-brown goo. Molasses are the viscous liquid byproducts of the sugar extraction process. Sugar cane is crushed to get the juice out and then boiled to crystallize the sugar. The third round of boiling sugar cane juice results in blackstrap molasses.

Most of the sugar has been taken out of blackstrap and this makes it the least sweet of all the other types of molasses derived from previous extractions. It still contains enough sugar compounds however to be a viable alternative sweetener.

Take a look at what other beneficial substances can be found in blackstrap molasses and find out why it should only be used moderately.

Blackstrap Molasses Benefits:

Blackstrap molasses are surprisingly rich in mineral nutrients. Here are the four most abundant ones found in blackstrap and how they can benefit you.

• **Manganese** – Two teaspoons of the syrup can provide around 18% of your body's daily need for this nutrient. As mentioned in the discussion on organic maple syrup, manganese is a component of the enzyme superoxide dismutase. This enzyme serves as an antioxidant by protecting cells from damage caused by free radicals. Manganese is also necessary for the proper synthesis of fatty acids needed in the nervous system.

• **Copper** – This trace mineral plays various roles in your body's processes. Among other functions, copper is involved in how iron is absorbed and used, helps in bone and tissue development, and is part of melanin production. Melanin is the substance that gives you skin and hair color.

• **Iron** – This is one of the minerals that make up hemoglobin or the red blood cells that carry oxygen throughout your body. Iron is additionally a substantial part of your body's metabolism and energy production processes. It is during children's intense stages of growth that iron is in high demand

• **Calcium** – Besides being the major component of bones and teeth, calcium is essential for the proper contraction of muscles and the heart, transmission of nerve impulses, and blood clotting. It's one of the more important mineral nutrients along with iron.

Blackstrap Molasses Risks:

A tablespoon or around 20 grams of this type of molasses contains 5.88 g of sucrose, 2.56 g of fructose, and 2.38 g of glucose. This composition of sugar compounds results in a glycemic index of 55 for blackstrap. That's not really a low number and it should tell you that this sweetener cannot be excessively used.

You're probably well aware of the dangers of over-consumption of sugar. Keep in mind that the adequate amount is relative to your physical condition and lifestyle. Very active people are able to take in more sugar because they burn the calories. Meanwhile some people despite their level of daily physical activity have digestive systems that don't easily absorb sugars such as fructose.

Blackstrap Molasses Practical Uses:

Blackstrap molasses is used in dishes or baked goods not so much to completely replace ordinary sugar as to bring in its distinct earthy flavor, a flavor some would describe as bittersweet.

The typical substitution in baking is that one unit of sugar equals half a unit of molasses plus another half unit of a different but compatible sweetener such as maple syrup. This results in more or less the same sweetness as the original recipe.

You can try this out when making your own granola bars. The blackstrap works as excellent "glue" that sticks all those rolled oats and mixed seeds and nuts together.

For cooking, blackstrap is often used as a marinade or sauce for meats that will be either roasted or baked.

Pregnant women or those who are menstruating have a higher need for iron. Blackstrap molasses can serve as an iron supplement in such cases and be taken directly. A teaspoon or two a day is usually adequate for this therapeutic purpose.
Moderate

# Pros And Cons Of Sucanat

The sweet taste of sugar is an unavoidable part of our eating habits. Unfortunately excessive consumption of refined white sugar can lead to a number of health risks. Thus various relatively healthier alternatives have been invented and made to replace ordinary sugar.

Sucanat is one such natural sweetener and is this chapter's feature on the Superhuman Food Pyramid.

The name stands for sugar cane natural. It is actually a brand name owned by Ragus Holdings Inc. for their particular type of whole cane or unrefined sugar product. This sugar substitute first came into the consumer market around late 1970's.

Perhaps the terms "whole" and "unrefined" are not entirely accurate. The sugar cane still undergoes a minimal process although not as complex as the one that results in ordinary table sugar. After the juice is mechanically squeezed out of the sugar cane, it is heated and then cooled. What remains is a dark brown grainy stuff that has both the sugar and the molasses content.

Keep reading to find out how this distinct quality of Sucanat can help in your quest to Become Superhuman and why it should only be taken in moderation.

Sucanat Benefits:

Sucanat is superior to refined white sugar or even less refined brown sugar because it carries all the nutritional benefits found in molasses. Here are some of the good substances that can be found in the sweetener.

• **Potassium** – This mineral is considered one of the main electrolytes that the body needs to maintain balances in water and between acids and bases. It plays an important role in the way nerves transmit electrical impulses. Proper contraction of muscles and keeping a regular heartbeat are thus dependent on potassium.

• **Calcium** – This is the most abundant mineral in the body and 99% of the total amount is in bones and teeth. The remaining 1% found in the blood and other tissues are important for brain function, blood clotting, and blood pressure.

• **Magnesium** – Known as an enzyme co-factor, this mineral acts as a switch that either triggers or stops the biochemical functions that enzymes perform in the body. Consequently magnesium has a crucial regulatory role in cholesterol production, and glucose and fatty acids breakdown.

• **Vitamin A** –Retinal and retinoic acid are the metabolized substances of this vitamin. Retinal is important in maintaining the visual function of the eyes. Retinoic acid meanwhile binds with DNA and thus affects how the various types of cells in the body perform their different functions.

Sucanat Risks:

While the molasses content of this sweetener provides most of the health benefits, the sugar part carries the risks. One cup of Sucanat can provide 570 calories. That may be less than one cup of regular sugar but that still doesn't mean you can overuse it.

Sugar per se isn't the problem but rather its over-consumption. When sugar or other types of carbohydrates aren't used they get stored as fats. Taking in more than what your body actually demands is how most overweight difficulties begin. Regular high amounts of sugar intake can also impair the regulatory function of insulin that your own body produces.

Sucanat Practical Uses:

Since Sucanat is just as sweet as sugar you can pick up any recipe and replace the ordinary sugar ingredient with the same amount of this sweetener.

If you want to take advantage of the minerals and electrolytes as well as the energy boost of the sugar in Sucanat, use it to sweeten your home-made power shakes or smoothies. Beverages such as these are perfect after-work out drinks.

So you don't overdo the sugar and carbs, go with fresh whole fruits rather than juice concentrates and plain yogurt instead of whole milk or cream. Usually liquids are the first to go into the blender and then the solid ingredients. A teaspoon of Sucanat would be enough for a sixteen ounce smoothie.
Moderate

# Pros And Cons Of Truvia

Just as Sucanat is a brand name for a type of minimally processed sugar, Truvia is the name of the recent natural sweetener product from The Coca-Cola Company and Cargill. It is labeled "natural" because the sugar-like substances that compose it are derived from and naturally occur in plants.

Truvia is mostly known as a stevia-based sweetener because one of its major ingredients is rebiana. Again, this is just a trade name for the actual glycoside compound found in the stevia plant called rebaudioside A. This particular compound contains three glucose molecules and that explains why it's the sweetest of all stevia's sugar-like substances (at least 350 times more than ordinary sugar).

Another component in Truvia that adds to its sweetness is erythritol. This substance is known as a sugar alcohol which means that it has the chemical properties of both sugar and alcohol. Erythritol has around 60% of the sweetness of regular sugar and it naturally occurs in certain types of fruits.

These ingredients give Truvia an advantage over ordinary table sugar and other alternative sweeteners. However it is still recommended for moderate use in the Superhuman Food Pyramid because taking too much can cause negative side effects.

Keep reading to find out the pros and cons of Truvia so you can make a more informed decision on how to use it in your quest to Become Superhuman.

Truvia Benefits:

While it provides more sweetness, Truvia doesn't come with the usual detrimental effects of ordinary table sugar. Here are its advantages:

Very low calories – Although the nutrition facts behind each packet of Truvia notes zero calories, there really is still caloric content in this sweetener. Erythritol has actually 0.2 kilocalories per gram. That's low enough that it can be considered negligible. This sweetener can be a great help for those aiming for weight loss.

No tooth decay – Oral bacteria ferments the left-over food in the mouth and this produces acids that wear down the teeth. Such bacteria however have no use for the major sugar-like ingredients in Truvia. This means you can indulge your sweet tooth and not have to worry about tooth decay.

No bloating – Most of ingested erythritol is immediately absorbed in the small intestine. Since only a small amount reaches the large intestine, hardly any laxative effects will be felt. Also, bacteria in the colon don't easily consume this sugar alcohol and thus very little gas is produced.

Small impact on blood sugar – It has not been established whether rebaudioside A has the same anti-hyperglycemic properties as stevioside (another glycoside found in stevia). What little research that has been done shows that this compound does not have any significant effect on blood sugar levels.

Truvia Risks:

Some sugar alcohols like Maltitol have been accepted as a viable alternative to ordinary sugar. Not everyone's digestive system however is tolerant of this type of substance. One study shows that more than 50 grams of erythritol led to nausea and more than the usual stomach rumblings that sometimes happens after meals.

Another factor for consideration is that being a relatively new product (introduced only in 2008), there has not been enough testing or study done on Truvia or its components. Unlike stevioside which has been extensively researched and safely used in countries like Japan for the past 40 years, there is little research regarding its fellow steviol glycoside rebaudioside A.

Truvia Practical Uses:

Take note that Truvia is also referred to as a non-nutritive sweetener. You can use it to make some of the really bitter herbal tea remedies like gentian tea more palatable but it won't have any therapeutic action on its own.

For cooking and baking Truvia can replace ordinary sugar. You just need to make a few adjustments in the proportion. One cup of sugar is equivalent to 1/3 cup plus 1 ½ tablespoons of Truvia. That amounts to using 24 packets of the sweetener. For accuracy and making the substitution easier, measuring spoons should probably be used.

When it comes to baked desserts or snacks, the recommendation is not to replace all the sugar. The reason is that other than sweetness, regular sugar also helps in things like browning and the overall texture and look of the final baked good. It is also suggested that with Truvia in the mix, the oven temperature should be lessened by around 25 degrees Fahrenheit and cooking time increased by about 5 minutes.
Moderate

# Pros And Cons Of Regular Table Salt

Regular table salt is the most commonplace condiment in the world. That's not surprising as both sodium and chloride are necessary for life and salt is the most convenient source for these compounds.

As vital as it is, the human body needs only very little salt. The daily upper limit for adults is around 2,300 milligrams. For those aged 51 years and above, it should be just 1,500 mg. For children it's even less with the limit set at 1,000 mg a day.

There are actually different kinds of edible salt. Regular table salt is the refined variety with more additives like iodine. This is usually sourced from mineral rock deposits. Unrefined or less refined types are kosher salt and sea salt which is made by evaporating seawater. While they may have varying degrees of additional mineral content, the basic composition of all these types is still sodium chloride and the recommended limits still apply.

The Superhuman Food Pyramid lists table salt under moderate use. Read more to learn about the benefits and risks of regular table salt.

Regular Table Salt Benefits:

The two major elements that make up regular table salt perform essential functions in the body.

**Sodium** is one of those nutrient minerals that are called electrolytes. These are basically compounds that carry an electrical charge and can therefore conduct electricity. Sodium moves in and out of cells and it is this activity that helps generate and transmit nerve impulses. This is also part of the delicate balance of fluids and substances in and outside of cells. As such this mineral is fundamental in the way your body keeps itself properly hydrated, maintains the acid-alkaline equilibrium in the blood, and the proper function of the nervous system.

**Chloride** , the chemical other half of table salt, functions in a similar manner. Sodium and chloride along with the other electrolytes such as potassium, calcium and magnesium need to be constantly kept in just the right amounts in order for the physiological activities they affect to continue normally.

Regular Table Salt Risks:

Your body has its own way of regulating sodium and chloride. Excess amounts of these compounds are usually expelled in the urine. But of course when you really overload on regular table salt, you could give your kidneys too much to handle. Those already suffering some kind of renal disease have to drastically reduce salt in their diet.

Most research on high salt intake also definitely point to increase in blood pressure. People with hypertension are always advised to lessen eating of salty foods and other dishes that contain a lot of sodium. Strokes and cardiovascular diseases are the other associated conditions.

Too little salt can be just as bad as too much. Both lead to cases of electrolyte imbalance.

One of the possible reasons why your muscles feel really weak or why you may experience extreme muscle contraction after an intense exercise is because you've lost a lot of sodium or other electrolytes through sweat.

Hypernatremia is the condition where there's more sodium than water in your body. Hyponatremia is just the opposite. Both are dangerous and can occur if you don't properly rehydrate after a lot heavy

physical activity.

Regular Table Salt Practical Uses:

Table salt is used to flavor a wide range of dishes. Aside from that it's also a common natural food preservative. Brine used for pickling vegetables or flavoring meat is basically just water and salt, with some vinegar, sugar or some other spice added depending on the particular recipe.

The main therapeutic use of salt is for rehydration and restoring electrolyte balance in the body. There are packaged oral rehydration salts available in pharmacies and this treatment is usually applied when a lot of fluids have been lost due to vomiting or diarrhea. You can make your own solution by simply mixing ½ teaspoon of regular table salt and 6 teaspoons of sugar in 1 liter of clean water.

Rehydration is also needed during and after exercise. If you're the type who likes to make home-made power smoothies, simply add ½ teaspoon of salt in whatever mix of whole fruits or vegetables you're blending.
Moderate

# Pros And Cons Of Red Pepper

Red peppers can actually refer to a number of varieties that belong in the capsicum genus. There are the mild and relatively mild ones such as bell peppers, cayenne and jalapenos. Then there are the really hot and spicy types like tabasco, Thai peppers and habanero.

The one substance they all have in common but contain in varying degrees is capsaicin. This is the compound that gives red peppers their particularly hot taste. It's the biochemical interaction of this pepper compound with neurons that produces the hot or burning sensation.

The Scoville scale is the standard measurement of how "hot" a red pepper (or any other spice) can get. Jalapenos for example have at least 2,500 Scoville Heat Units (SHU) while habaneros go up to 350,000 SHU. The more capsaicin a particular pepper contains the hotter it tastes.

There are a number of benefits to including red peppers in your diet. But there are certain risks as well which is why the Superhuman Food Pyramid recommends moderate use of this spice.

Keep reading to learn the pros and cons of red pepper...

Red Pepper Benefits:

Whether you're using dried and powdered cayenne or fresh Thai peppers, here are the advantages that any type of red pepper can give you.

**Lose weight** – You're probably going to sweat a lot when you eat a particularly spicy meal flavored with red pepper. That means your body is producing more heat and you're burning calories. More than that capsaicin has the effect of increasing the feeling of satiety which leads to eating less.

**Prevent diabetes** – There is a condition called hyperinsulinemia where there is too much insulin in the blood. This condition when untreated can develop into type 2 diabetes. In a 2006 study, it was found that dishes containing red pepper did not trigger as much insulin release as non-spicy food.

Reduce inflammation and pain – The capsaicin in red pepper inhibits a particular substance in nerves that's part of how inflammations occur in the body. Nerve endings tend to get temporarily overwhelmed by the burning or hot sensation that red pepper induces and thus is unable to transmit signals for pain. Some pharmaceutical topical analgesics like Zacin cream contain small concentrations of capsaicin.

Gain Vitamins A and C – The berries of the various types of capsicum plants considered to be chili peppers turn red when they ripen. This is the point where they're dense with Vitamins A and C. Two teaspoons of dried red pepper can provide 10% of your daily need for the former and 6% of the latter.

Red Pepper Risks:

While in small amounts capsaicin can serve as a counter-irritant to pain, large or concentrated doses can produce an actual painful and burning sensation. This is why this substance is one of the main ingredients in pepper spray. It's important to avoid touching your eyes after chopping up fresh red peppers. You should also be careful not to inhale dried and powdered forms of this spice.

The hot flavor of red pepper isn't for everyone. Too much at one time of the hottest types of red pepper can make a person nauseous, cause abdominal pain, and induce vomiting. Go with the milder varieties and consume only small amounts if your body is not used to hot spice.

Red Pepper Practical Uses:

It's said that the ancient Mayans use to spice up their chocolate drink with ground red pepper. This can work for your adventurous taste buds and serve as an alternative to coffee to perk up your day. It's recommended that you use organic cocoa for this concoction to avoid artificial additives.

If you can recall the article on curry, red peppers are one of the main ingredients of this spice mix. You can make your own wet or dried curry mixture and perhaps increase the proportion of red pepper a little bit to make it hotter.

There are chili powders available commercially but you can always make your own. You can sun dry fresh red peppers and grind them by hand with mortar and pestle or use more convenient appliances like a small kitchen dehydrator and coffee grinder. Remember to take out the stem and seeds before you grind.

Dried but whole red peppers are easier to store. You can however reconstitute or make them "fresh" again by steeping them in hot water for around 15 minutes. Cooking experts recommend that fresh raw red peppers are better for salads while sautéed and roasted are for cooked dishes. Some Thai and Indian recipes may require you first fry dried red peppers in oil, remove the spice and then use the flavor-infused oil with the rest of the cooking.
Moderate

# Pros And Cons Of Black Pepper

Black pepper is this chapter's spice highlight on the Superhuman Food Pyramid.

As small as a single peppercorn is, this spice was actually one of the main causes that set off the Age of Discovery and all the exploration and colonization that entailed. Black pepper used to be so scarce and expensive that Europeans had to find new routes into Asia where the spice originated. Now it is a common condiment just like regular table salt.

Besides adding a little pep (a word derived from "pepper") to your dishes, black pepper has a lot to offer in terms of health. It also carries some risks which means that it should only be used in moderation.

Read more about the pros and cons of black pepper and how it can be properly used in your quest to Become Superhuman...

Black Pepper Benefits:

Just like red pepper, black pepper has a thermogenic effect when ingested. The spice stimulates your metabolism and thus temporarily increases body heat. A higher basal metabolic rate means higher energy expenditure or more calories burned. Athletes usually take food that produces this effect as part of their weight loss regimen.

Traditional medicine has long considered black pepper as an aid to digestion. Your stomach reacts to the spice by secreting more hydrochloric acid. As a result any food that came along with the black pepper is more thoroughly broken down.

When the food reaches the small intestines, the broken down components are more easily absorbed. There is less material left for the bacteria in the large intestines to consume and so less gas is likely to be produced. This is why black pepper is considered a good carminative.

The nutrient substances most abundant in black pepper are manganese and Vitamin K. Manganese is an enzyme activator and some of the enzymes it triggers are those necessary for the processing of other nutrients like ascorbic acid (Vitamin C) and thiamin (Vitamin B1). Vitamin K meanwhile is the critical nutrient that enables blood to clot.

Black Pepper Risks:

Piperine is to black pepper as capsaicin is to red pepper. They are the main substances that give these spices their hot flavor and they affect nerve receptors in the same way. While piperine may be less potent than its chili counterpart in this regard, overly sensitive or allergic individuals may receive a painful sensation rather than a spicy hot one.

Avoid inhaling powdered black pepper or getting it in contact with your eyes.

Black pepper has also been found to have some potentially risky interactions with some medications. The spice seems to affect the way the liver breaks down certain pharmaceutical medicines. This may possibly lead to increasing the chances of occurrence of the drug's side effects.

Some of the medicines identified are ketoconazole (Nizoral), fexofenadine (Allegra), and ovastatin (Mevacor). If you're taking some medication consult a medical professional before you significantly add black pepper in your diet.

Black Pepper Practical Uses:

Black pepper loses flavor and aroma through evaporation. Piperine can also react to light and turn into an almost tasteless compound. The best way to store the spice is as dried peppercorns in a pepper mill or in an otherwise airtight container. Then keep the container in dry, cool and dark area of the kitchen. You should also only grind them immediately before use to get the full flavor.

Besides directly adding the spice during cooking preparations or on a finished dish, black pepper can be added to fruit vinegars to add some spicy kick to such a sauce. Simply place some the dried peppercorns into a bottle of raspberry vinegar for example. In time the sauce will acquire a more pungent flavor.

For therapeutic purposes, black pepper essential oil is the best form for topical application. In moderate amounts it can be spread in areas with muscle or joint pains. The piperine serves as a counter-irritant analgesic.
Moderate

# Pros And Cons Of Fermented Soy Sauce

Fermented soy sauce is the authentic kind. The traditional way of manufacturing this sauce is brewing soybean and wheat in brine. The fungi typically used for the fermentation are Aspergillus Oryzae or Aspergillus Sojae.

The non-fermented and modern method of making soy sauce is through acid hydrolysis of the soybeans. This is a much faster process as it may only take days while fermented soy sauce takes at least 6 months. But it necessitates additional stabilizing and flavoring ingredients.

The advantage of fermented soy sauce is that it contains a wider variety of nutrient substances. Hydrolysis is too thorough a process that the soybean protein is immediately decomposed into amino acids and very little of anything else beneficial remains.

However, due to the kind of food fermented soy sauce is made from and the other compounds it may contain, the Superhuman Food Pyramid recommends it for moderate use only.

Continue reading to figure out the pros and cons of fermented soy sauce and its proper place in your quest to Become Superhuman...

Fermented Soy Sauce Benefits:

Soy sauce contains an adequate amount of protein. This isn't really unexpected given that the raw material of this sauce, soybeans, is a known abundant source of protein. One tablespoon of soy sauce can provide around 3 – 4 % of the body's daily need. Besides this important class of nutrients, the sauce also provides Vitamin B3 and manganese.

Fermentation already breaks down the carbohydrate and protein compounds in soybean and wheat into smaller units. This relieves some of the work off the digestive system since such compounds in fermented soy sauce are more easily absorbed by the body.

One particular type of carbohydrate subcomponent called oligosaccharides promotes the growth of good intestinal flora like lactic acid bacteria. They're considered "good" bacteria because they maintain the chemical balance in the large intestine and aid in the further breakdown of nutrient substances in food.'

You've probably heard that red wine is a good source of antioxidants. Well, according to a National University of Singapore study, the dark-colored type of fermented soy sauce could actually have 10 times more antioxidant compounds than red wine. These come in the form of phenolic acids and, depending on how the soy sauce was filtered, isoflavonoids.

Fermented Soy Sauce Risks:

Various types and brands of fermented soy sauce offer different shades of flavor. But the one taste they all have in common is salty. A tablespoon of soy sauce can typically contain around 1,000 milligrams of sodium. In the earlier article about regular table salt, the need to limit sodium intake was discussed. As a high-sodium food, soy sauce should only be used in moderation.

Wheat and soybeans are the main raw materials of fermented soy sauce. Unfortunately, there are people who are particularly allergic to these two types of food. If you happen to be allergic to either wheat or soybean, or both, you need to consult a medical professional before you significantly include soy sauce in your diet.

Another allergy-causing substance that's frequently found in soy sauce is monosodium glutamate (MSG). Consumption of MSG, not necessarily excessive, has been known to lead to symptoms of nausea, dizziness and headache.

Fermented Soy Sauce Practical Uses:

Many countries in Asia have their own variations of fermented soy sauce. The differences in taste, color and thickness come from the specific way it was produced and if other ingredients were included for additional flavor.

There is for example a Chinese variety called "dark mushroom soy" which is aged longer, contains molasses for sweetness and thickness, and has some mushroom broth added in the later stages of the processing.

Then there is Japanese tamari, another variety that uses very little or even no wheat. This is why most tamari soy sauce is labeled "gluten-free". On the opposite end is shir-- or white soy sauce which is made mostly from wheat and has little soybean.

When it comes to the different types of fermented soy sauce, the dark and thick variations are more often added in the middle of the cooking process while the light ones are usually used as a dipping sauce.
Moderate

# Pros And Cons Of Apple Cider Vinegar

Like most types of vinegar, apple cider vinegar is made from a two-step fermentation process.

The apple cider undergoes the first stage of fermentation through the addition of bacterial cultures and yeast. These microorganisms will convert the sugar-rich juice into alcohol. In the second stage a different set of bacteria called acetobacter is introduced.

These will then change the alcohol int-- acetic acid. It is this acid that gives vinegars its strong sour taste.

Apple cider vinegar has a long culinary and medicinal history. Hippocrates, the father of medicine, mentions it as a treatment for various types of infections. This as well as other health benefits have been studied in modern times.

Despite its therapeutic advantages, the Superhuman Food Pyramid recommends that this vinegar only be used moderately as certain risks can come from excessive intake.

Continue reading and get a more detailed view of the pros and cons of apple cider vinegar...

Apple Cider Vinegar Benefits:

One of the more popular health benefits that have been associated with apple cider vinegar is weight loss. In a Japanese study that involved participants of varying age and body mass index (BMI), it was shown that small regular doses of this type of vinegar in a tonic drink was able to cause a small degree of weight loss. The explanation given is that the vinegar curbs appetite or extends the feeling of being full.

Another direct advantage of putting a little apple cider vinegar in your diet is that it helps lower blood glucose levels. Eleven people suffering from type 2 diabetes were tested in a research done in 2007. Regular intake of about two tablespoons resulted in about 4-6% decrease in blood sugar.

Apple cider vinegar also has antimicrobial qualities which explain most of its traditional use as a cleansing agent. It is the acidity of apple cider vinegar that inhibits the growth of certain types of bacteria.

Apple Cider Vinegar Risks:

This type of vinegar is often diluted with water or juice before it is used because it is highly acidic. While in moderate amounts the acetic acid in apple cider vinegar may be antiseptic, too much can actually cause damage. In pure form, this vinegar can wear away teeth enamel or burn gums and tissues in the esophagus. Particularly sensitive individuals might even experience burns on their skin if it comes in contact with concentrated vinegar.

Another potential risk of over-consumption of apple cider vinegar is a reduction in potassium levels. As was mentioned in the article about Sucanat, potassium is one of the main electrolytes that affect the body's balanced hydration and nervous system. This mineral therefore needs to be regularly kept at adequate levels.

Long-term use of apple cider vinegar has also been found to cause bone density loss. If you happen to be prone to or already have a condition like osteoporosis, it would only be prudent to consult a doctor before you start adding or continue using any more apple cider vinegar in your diet.

Apple Cider Vinegar Practical Uses:

• Apple cider vinegar has long been used as a home remedy in various ways. Here are some suggestions that may help you receive its health benefits.

• Two tablespoons of this vinegar diluted in 8 ounces of water can serve as a cleansing solution which can be topically applied to skin problems like acne.

• A stronger solution, 50% water and 50% apple cider vinegar, can also be made to treat athlete's foot. Soak your feet in a small basin filled with this combination.

• Add apple cider vinegar along with some extra virgin olive oil in your salad dressings. This isn't just for the flavor but for clearing out some of the potentially harmful microorganisms that are found in raw food.

• It is for the same reason that this vinegar is a typical ingredient in marinades, pickles and chutneys.

• A tonic composed of 2-3 tablespoons of apple cider vinegar mixed in 8 ounces of water can be taken regularly during each meal to take advantage of its weight loss and blood glucose controlling effects.

In the next chapter, I'll tell you about the pros and cons of brewer's yeast and how it should be used in moderation in your quest to Become Superhuman.
Moderate

# Pros And Cons Of Brewer's Yeast

Brewer's yeast is named so because it comes from the same fungus that's used to ferment and make beer – Saccharomyces cerevisiae.

It is important to understand however that the yeast used for brewing is live while the brewer's yeast commonly known as a nutritional supplement is deactivated. That means the microorganisms have been killed off through pasteurization or drying but the proteins, vitamins and minerals are still there.

The Superhuman Food Pyramid recommends moderate use of brewer's yeast because, while it is a good source of nutrients, its very nature carries some possible risks.

Read on to find out the pros and cons of brewer's yeast and its appropriate use in your quest to Become Superhuman...

Brewer's Yeast Benefits:

Brewer's yeast is a typical favorite of those practicing a vegetarian diet because of the proteins and numerous B-complex vitamins that it provides. These vitamins are usually found in beef, fish and poultry. Regardless of dietary practice, this type of yeast can still adequately supply you with the following nutrients:

• Thiamine (Vitamin B1)

• Riboflavin (Vitamin B2)

• Niacin (Vitamin B3)

• Pantothenic acid (Vitamin B5)

• Pyridoxine (Vitamin B6)

• Biotin (Vitamin B7 or Vitamin H)

• Folic acid (Vitamin B9)

Besides those listed above, brewer's yeast contains a notable amount of chromium. This mineral is found to decrease blood sugar levels. It can therefore potentially aid those suffering from diabetes by improving tolerance to glucose and reducing the need for insulin.

One study tested a yeast-based supplement on premenstrual syndrome (PMS) and found it to be effective. The dietary supplement used is called Sillix Donna and it is composed of the same microorganism that is brewer's yeast.

Brewer's Yeast Risks:

Some individuals are simply allergic to yeast. Sensitivity can be such that any yeast-based products, from beer to nutritional yeast supplements, could trigger the symptoms of stomach irritation, headaches and itchiness.

Other types of medical conditions that increase sensitivity to yeast are ulcerative colitis and Crohn's disease. These are the more severe types of inflammatory bowel diseases. If you happen to have a weak digestive system or are prone to such problems, you need to be extra cautious about taking brewer's yeast.

Although chromium's positive effects on blood sugar levels have been studied, it is still quite possible to consume too much of this mineral and go in the opposite direction of dangerously lowering blood sugar. This is a condition known as hypoglycemia. It would be safer to consult a doctor to figure out the safe amount of brewer's yeast to include in your diet, especially if you're already diabetic.

Brewer's Yeast Practical Uses:

Brewer's yeast is commonly available in powdered form or as small flakes. It is also said to have a flavor similar to cheese which can give you an idea for its culinary uses.

You can for example sprinkle a moderate amount of powdered brewer's yeast on popcorn to make your own cheese-flavored variety of this snack. Salad dressings and toppings on pasta dishes are also possible substitute uses of the flake form of this yeast.

The hydrolyzed yeast ingredient in soup mixes likely refers to brewer's yeast. You can thus make a similar soup dish by adding a teaspoon or two in your own home-made broth.

It is often advised that brewer's yeast be added at the end or after the food is cooked so that the heat doesn't wipe out the B vitamins.

Since it's a good source of proteins, you can pop two or three tablespoons of brewer's yeast into the blender along with whatever fruit you're using for a power shake or smoothie. This will make an excellent revitalizing beverage after a hard work out.

Next, I'll tell you about the negative effects of processed sugar and why you should avoid it to succeed in your quest to Become Superhuman.
Avoid

# Negative Effects of Processed Sugar

Today's Superhuman Food Pyramid article and some of the succeeding ones will talk about types of food that should be avoided. Most of them will discuss sweeteners and this first one focuses on the most common of all – processed sugar.

The term, as used here, refers to regular table sugar. But it also includes its other widely available forms such as confectionery, brown sugar, and liquid sugars. The first is the powdered form that is typically used in baking. The second has a little of the molasses content coating the granulated crystals to give it that color. The third is the same processed sugar just dissolved in water and turned into syrup. It is mostly used in the manufacture of sweet snacks and drinks.

Powdered, granulated, liquid, brown or white – they are all just different forms of the same sweet substance that underwent a refining process in order to become pure sucrose. That is the main problem. Processed sugar has really nothing else to offer other than sweetness.

Read on about the negative effects of processed sugar on your health. You'll understand why consuming it will only hinder your goal to Become Superhuman.

Processed Sugar Health Risks:

• Overweight – When you regularly take in too many carbohydrates such as sucrose but don't use it up, the excess gets stored as fats. It starts in the liver, where it is stored as glycogen. Since the liver's capacity is limited, any other surplus in the form of fatty acids is transferred to the less active parts of the body like the stomach and buttocks. When those areas also reach their storage limits, the fats start getting stored in the active organs like the heart or kidneys which can then become vulnerable in time.

• Cardiovascular diseases – There was one study that showed how a high-carbohydrate diet could actually interfere with the heart's metabolic processes and thus weaken the organ's performance. In fact between saturated fats and refined sugar, it is actually the latter that poses a greater cardiovascular health risk.

• Diabetes – Type 2 diabetes is the particular kind that's always associated with processed sugar as this is the disease that caused by both genetic and lifestyle factors. When excessive amounts of sugar go into your bloodstream, you can eventually stress out your pancreas. This is the organ that, among other functions, produces the insulin that controls your blood sugar.

• Oral cavities – The microbes that live in your mouth feed on sugar. The way these microorganisms consume processed sugar is similar to the process of fermentation. That means certain acids are produced and it is actually these acids that wear down teeth enamel.

• Reduced immunity – White blood cells are some of the main players in your immune system that counter bad bacteria. Unfortunately processed sugar caninhibit this critical role they perform. It only takes as little as 75 – 100 grams of sugar to weaken your white blood cells and the effect can last a few hours after consumption.

Sugar is inherent in a lot of fruits and vegetables. But consuming sugar through such food means you also get vitamins, minerals and other phytonutrients, which gives a more balanced intake of what your body really needs. Why settle for the empty calories and health risks of processed sugar when you can get more from other sweeteners like stevia or even raw pollinated honey.
Avoid

# Negative Effects Of Candy

Candy is basically sugar dissolved in water and concentrated through boiling. With more heat, more of the water evaporates and the result is generally the hard and brittle types of candies. Soft candies are made in lower temperatures.

In the past candy was used as part of a medicine. It served as the sweet coating that would make an otherwise unpleasant tasting but medicinal herb or spice easier to swallow. As the production of sugar became cheaper and more methods for manufacturing candy were invented and became available, candy and similar products became dessert or snack food on their own.

The Superhuman Food Pyramid recommends that you avoid eating candy as much as possible. Besides providing nothing but empty calories, the sugar and additional ingredients carry certain health risks.

Continue reading about the negative effects of candy and find out why eating such products can only be an obstacle to your goals of achieving Superhuman health.

Candy Health Risks

Given that candy in all its various forms is mainly composed of

processed sugar, you can expect the same health risks that result from the over-consumption of highly refined sucrose. There are other ingredients that go into the manufacture of commercial sweets and unfortunately these also present potential problems.

If candy is just sugar dissolved, cooked and shaped in different ways, how does one make them attractive and appetizing? Artificial coloring, flavoring and other synthetic additives play a big role in enticing consumers. Between a pack of colorless translucent hard candy and one that contains a variety of green, red, and yellow pieces, one will likely purchase the latter. Both are just as sweet, but colored candy, besides being visually appealing, promises additional flavors like "strawberry" or "vanilla".

Ever since the onset of packaged food products, several food additives have been found to be dangerous and were banned. Some of these food additives are artificial coloring that's typically used in candy products. Those banned in 1950's, 60's and 70's were found to be carcinogenic or causes organ failure.

The consumer advocacy group Center for Science in the Public Interest in pursuit of its mission, has as recently as 2008 identified additional food dyes that present health risks. One example is "Yellow 5", officially known as Tartrazine. It is used in candies and gelatin desserts as well as in pharmaceutical and cosmetic products. One of the negative effects that have been strongly linked to these food additives is hyperactivity.
Avoid

# Negative Effects Of High Fructose Corn Syrup

High fructose corn syrup (HFCS) is the most frequently used substitute for sugar used in food and beverage products such as breads, cereals, soft drinks and juices. Since the domestic price of sucrose in the United States is higher than in other countries and corn production is subsidized by the government, food manufacturers find it more cost effective to use HFCS as a sweetener.

The process of making high fructose corn syrup starts with corn starch. This is then converted into syrup which is almost completely composed of glucose. Through the action of certain enzymes, some of the glucose is turned into fructose. This stage usually involves fermentation via microorganisms.

There are various levels of fructose concentration that can be achieved. "HFCS 42" for example means that the resulting syrup is 42% fructose with the rest being made up of glucose and water. This can be further processed to come up with HFCS 90.

Just like most highly refined carbohydrates, high fructose corn syrup provides nothing else other than empty calories.

Keep reading to learn about the negative effects of high fructose corn syrup.to understand why the Superhuman Food Pyramid recommends that you avoid it.

High Fructose Corn Syrup Health Risks

Research regarding the effects of high fructose corn syrup on human health has so far not conclusively shown whether it's safer or worse than regular sugar. One can say that the two sweeteners are basically similar as sucrose is composed of glucose and fructose. While not safer or worse, you can expect the same health risks from consuming too much HFCS as with processed sugar.

There is also the apparent problem with those who have fructose intolerance. There are actually two kinds. Fructose malabsorption is the one where the digestive system has difficulty handling this type of sugar. The more dangerous disorder is hereditary fructose intolerance wherein the body lacks the ability to produce the enzyme that breaks down fructose. The hereditary kind leads to kidney and liver damage.

Sodas and commercial juice drinks are among the various manufactured food products that are consistently sweetened with high fructose corn syrup. In studies that looked into the link between sugar and diabetes and hyperactivity, it is usually such beverages that are pointed out. If you want to avoid such health problems as well as abnormal weight gain, cardiovascular diseases, and dental caries, this is the one type of product you need to completely avoid.

Finally, recent studies have also found that certain HFCS containing food and beverage products are contaminated with mercury which is a known neurotoxin. According to the reports, some manufacturers still use mercury cells to produce the caustic soda reagent necessary in making high fructose corn syrup.

More often than not, the other ingredients of the commercial food products in which HFCS is used do not add any nutritional value. There's nothing wrong with carbohydrates in general but why settle for such a monotonous source when there are other available natural foods that offer carbs along with vitamins and minerals?

In the next chapter I'll tell you about the negative effects of regular honey and why you should avoid it to succeed in your quest to Become Superhuman.
Avoid

# The Negative Effects Of Regular Honey

In this chapter, I'll discuss regular honey and how it can be bad for you. There is a previous chapter that discussed both the health benefits and risks of raw pollinated honey. It is important to make a distinction between these two broad classes of honey.

Regular honey as used here refers to the commercial kind which is widely distributed in grocery stores. The main difference between raw and regular is that the latter underwent heat treatment or

pasteurization. Just like in milk, the purpose is to kill possibly harmful microorganisms and make the honey safer for general consumption.

This process of cleaning up the honey has a trade-off however. It makes the honey far less nutritious and beneficial. The antioxidant and antibacterial properties of raw honey are present because it is mostly left unprocessed.

Regular Honey Health Risks

The general advantage of raw food over processed products is that it still contains a lot of the active enzymes that your body needs. Processed food typically just contains highly refined carbohydrates. All those nutrient substances that honey boasts like B-complex vitamins get broken down or evaporated after the pasteurization process. What remains unfortunately is a syrupy liquid that's mostly composed of sugar compounds.

Sugar is found in natural food but in such sources it comes with enzymes that, among other beneficial functions, actually help your body digest the complex carbohydrates. Consuming food products with refined ingredients like regular honey only makes your body work harder because it has use up its own resources.

The confusing thing about the supposed need to pasteurize honey is that this food in its raw natural state is not a very conducive venue for microorganisms to thrive in. Honey was in fact used to treat wounds because of its antiseptic properties.

Perhaps the most commonly known microbial threat that comes with honey is Clostridium botulinum. Dormant spores can turn active in an infant's underdeveloped digestive system. An adult's intestines however are usually more than capable of handling this bacterium. The risk can be easily managed by simply not giving any raw honey to 1 year old children and younger. Is this enough reason to also wipe out all the good vitamins and minerals with heat?

Another effect that high temperatures seem to have on honey and sugary foods in general is that it increases the amount of a particular substance called hydroxymethylfurfural (HMF). It's hardly present in fresh food but processed ones that undergo heat treatment have it in varying amounts depending on the amount of heat applied. Usually the higher the temperature, the more HMF is found.

Initial research on the substance shows that it can potentially damage DNA. HMF is also found in high fructose corn syrup. Since this sweetener is also used to feed honey bees, HMF has been identified as one of the possible toxins that are killing off honey bees.
Avoid

# Negative Effects Of Agave Syrup

Agave syrup is derived from the plant's sap. One specific species of agave commonly sourced is Agave tequilana, the same plant from which the alcoholic beverage tequila is made.

The plant needs to reach a certain maturity, around 7-14 years, before it is ready to be harvested for its sap. The main carbohydrate found in this nectar is called inulin which is a complex sugar (polysaccharide) mostly composed of fructose. To turn the nectar into the sweetener, the complex sugar compounds need to be separated from the other component substances and broken down into simple sugar.

Agave syrup is light colored and less dense than honey. It is used in cooking and baking in much the same way as honey or maple syrup. The fact that it comes from extracted nectar probably makes it easy to misunderstand that agave syrup is a natural sweetener.

Keep reading to know more about what agave syrup really is and its negative effects on your health.

Agave Syrup Health Risks

In truth agave syrup shares a lot of characteristics with high fructose corn syrup(HFCS). Some manufacturers of the sweetener even try to achieve the same fructose concentrations of 55% and 90%. The method of turning the complex carbohydrates in raw agave nectar into a concentrated simple sugar follows a similar process of heating, filtering and microbial fermentation.

The sap or nectar of whichever species of agave is sourced may start out as having phytonutrients. But by the time it reaches grocery shelves it's really nothing more than fructose and water. It's a safe bet then that the health risks presented by HFCS also applies to agave syrup.

This means that those suffering from fructose intolerance should just as carefully avoid including agave syrup in their diet. The same caution is given to everyone else in order to lower risks of obesity, diabetes, and cardiovascular disease.

There are studies that link fructose with insulin resistance and other conditions that set the stage for such diseases. Then there are scientific reviews that state most studies done on fructose are inconclusive and do not present definitive evidence that fructose is any better or worse than all the other simple sugars. Whatever the case may be, the fact remains that over-consumption of highly refined carbohydrates is not a balanced way of eating and can only bring about a negative impact on your health.

If you're looking for something more similar to maple syrup, then raw sap of agave would be it. In the Central American regions where this is traditionally used in cooking, the extract is called miel de maguey. Almost like maple syrup, the sap is boiled for a stretch and the result is a dark thick liquid. This particular syrup still contains minerals such as calcium, potassium and magnesium. It has a distinctly strong flavor and is not exactly a sweetener, not in the way the Western diet defines the term.
Avoid

# Negative Effects Of Aspartame

Aspartame is an artificial sweetener which is to say that it is not derived from any natural or raw food. It is synthesized and processed completely in a laboratory or a food manufacturing factory. It was invented in 1965 and has since been used widely as a substitute for regular sugar in various commercial food and beverage products.

This sweetener is described as non-nutritive and non-saccharide. That means it contains no nutritional substances and is not some form of sugar compound. It is in fact mostly made up of two particular types of amino acids. The brand "Amino Sweet" is a more accurate name for it than the popular "NutraSweet".

The Superhuman Food Pyramid recommends that you avoid using aspartame. There are far safer and less controversial natural sweeteners available. A food additive that supplies nothing but sweetness won't help you achieve your goals of Superhuman health.

Besides having no nutritional value whatsoever, aspartame has also been consistently linked to a few negative health effects. Continue reading so you can make a more informed decision about this artificial sweetener.

Aspartame Health Risks

One supposed health benefit that's often touted about aspartame is that it can help in weight loss. This isn't due to any interactions of the sweetener within the body. It has more to do with the fact that it's around 200 times sweeter than sucrose. So even though a gram of aspartame produces 4 kilocalories, consumers tend to use less because of its enhanced sweetness.

Thus advertisers say aspartame has a negligible caloric effect. Of course if the sweetener is used as an additive in a commercial food or drink product that contains highly refined carbohydrates, aspartame's low caloric impact should not be your only concern.

When it comes to possible diseases or disorders caused by aspartame, the debate seems to be ongoing. On the one hand are studies that link it to major illnesses like cancer while on the other are government food regulation agencies that criticize such studies as flawed or inconclusive. To better understand the potential health risks of aspartame, one needs to look into the sweetener's main chemical components and what they turn into once consumed.

Aspartame is made up of two amino acids, aspartic acid and phenylalanine, plus methanol. This third main component when metabolized by the body turns into formaldehyde and formic acid. These chemicals are naturally present in the body but only in very low and controlled levels. Formaldehyde and methanol are known for their toxicity and

it only takes very little additional amounts to be introduced into the bloodstream for symptoms such as headaches and nausea to appear. Chronic exposure leads to bigger problems such as changes in the immune and nervous systems.

Numerous negative effects attributed to aspartame have been reported to the FDA. At the very least this should make you wonder about the safety of this artificial sweetener. Even if each of the complaints is disproven and aspartame is unquestionably established as safe, you also have to consider that a safe food additive is not necessarily a beneficial one.
Avoid

# Negative Effects Of Sucralose

Sucralose is another artificial sweetener just like aspartame. The difference is that this particular sugar substitute at least started out as sucrose. After much processing, however, the end product does not really resemble anything found in nature.

To turn a molecule of sucrose into sucralose, three of its hydroxyl groups (hydrogen-oxygen pair) are substituted with chlorine. It's a complex process which involves regular sugar being treated with a number of chemicals at various stages. Given its actual composition and structure, there is some contention that a more accurate name to call this sweetener would be "trichlorogalactosucrose".

But of course its current label is easier to market as it sounds like the artificial sweetener is a natural derivative of regular sugar.

Sucralose is measured to be around 600 times sweeter than ordinary sugar and this is perhaps its only positive trait. The Superhuman Food Pyramid categorizes it as something to be avoided because it offers no nutritional value or any other health benefit to the consumer.

Read on to find out what potential risks are associated with sucralose and why it contributes nothing to your quest to Become Superhuman.

Sucralose Health Risks

Manufacturers often use the low-calorie angle to promote their artificial sweetener products. Sucralose truthfully enough carries this property because it is not fully absorbed by the body.

What needs to be further considered however is that in a stand-alone sweetener such as Splenda, there are additional bulk ingredients such as maltodextrin and dextrose included in the packet. These sugar compounds make their own caloric contribution of 2-4 calories per teaspoon and don't just pass through your system like sucralose. The US FDA however allows the "zero calories" label for anything that provides less than 5 calories per serving.

The use of sucralose in a commercial food or beverage product doesn't add to its total calories. But don't make the mistake of thinking that just because there's sucralose in it, such a product has suddenly become safe for diabetics or no longer has any significant impact to your metabolism and weight. Most of these packaged food and drinks still contain other highly-refined carbohydrate ingredients.

As mentioned, this artificial sweetener cannot be completely broken down by the digestive system. Around 85% is excreted intact and 15% is temporarily absorbed. Of the small portion that does enter your system, not enough long-term research on humans seems to be available regarding its metabolic byproducts and its consequent interaction.

Various symptoms have been reported by individual consumers regarding sucralose. They range from nausea and skin irritation to anxiety and mood swings. These are really just anecdotes and don't prove the dangers of this artificial sweetener. But more than the issue of safety, perhaps the question should be whether to ingest a food additive that does nothing else than momentarily satisfy a craving for sweetness.
Avoid

# Negative Effects Of Acesulfame

The complete name is Acesulfame potassium, thus, the artificial sweetener is also called Acesulfame K or ace K (K being the symbol for potassium). You may have encountered it as the brand names Sweet One or Sunett.

Acesulfame is non-saccharide which means it is neither a form of sugar compound nor a derivative of sucrose. It is in terms of chemical structure a potassium salt. The manufacturing process involves transforming acetoacetic acid and combining it with potassium. Its degree of sweetness is similar t-- aspartame, around 200 times that of ordinary table sugar.

Just like all the other artificial sweeteners discussed in the Superhuman Food Pyramid, Acesulfame suffers the same setbacks of being non-nutritive, is commonly used in empty-calorie commercial food and drinks, and has potential health risks.

Continue reading about the possible negative effects of Acesulfame to know why it can't help you in your quest to Become Superhuman.

Acesulfame Health Risks

Organizations against the official acceptance and general use of Acesulfame, such as the Center for Science in the Public Interest, base their contention on the questionable quality of the safety tests done for this artificial sweetener. Among some of the flaws pointed out, it seemed that the studies were not able to prove beyond any doubt the absence of possible carcinogenic effects in a long-term framework.

The no-calories claim for Acesulfame is due to the fact that the sweetener is not completely absorbed by the body. Whatever components are taken in and metabolized are said to be immediately excreted. Thus the sweetener does not produce any significant caloric impact or affect blood glucose levels.

The detail to note about these safety studies is that they don't state that Acesulfame is consistently passed through every time it is ingested. They just mention an approximation of 85-100%. Given that each person's metabolism is unique in capacity, certain individuals may still break down and absorb a portion of the sweetener's components. Acetoacetamide for example is one of the substances that Acesulfame can decompose into. In the animal studies done for this sweetener, this substance was shown to affect the thyroid glands of the test animals.

One of the ingredients used in the production of Acesulfame you need to be wary of is methylene chloride. It is not a chemical component of Acesulfame itself but it can be a contaminant as it is used as a solvent in the early stages of making the sweetener. This compound is used as a paint stripper among other things. In the food industry it is sometimes used to decaffeinate coffee. It is known to be carcinogenic.

A preference for sweetness is understandable. But is it really necessary to go to great lengths such as inventing artificial chemicals just to satisfy a craving for sweetness and sidestep the guilt of calories? There are far healthier and natural ways to get sugar. As for the calories, they shouldn't be a danger as long as you burn them up in productive work and exercise.

In the final chapter, I'll tell you about the negative effects of MSG and why you should avoid it to succeed in your quest to Become Superhuman.
Avoid

# Negative Effects Of MSG

MSG is short for monosodium glutamate. It is a food additive that is commonly used in condiments such as soy sauce and is also a constant flavoring ingredient in Chinese dishes.

The term umami is a Japanese loanword that roughly means "savory" and is the word used to describe the taste of MSG or any dish that is laden with this distinct flavor. The taste is ascribed to the glutamate component of this food additive. The tongue actually has receptors for this specific compound which differentiates umami from the other basic tastes.

In the early years of its production MSG was made by hydrolyzing wheat gluten. A second method used afterwards was direct synthesis of MSG component substances through the use of acrylonitrile, a chemical used in the fiber industry. Today the food additive is made through bacterial fermentation. The glutamate is filtered from the amino acids secreted by the bacteria and then sodium is added at a later stage.

The Superhuman Food Pyramid recommends that you avoid including MSG in your diet. Despite its tempting flavor, there are certain health risks that MSG components can present.

Read on to know about the negative effects of MSG and why it won't help you Become Superhuman.

MSG Health Risks

When MSG is broken down by the body it goes back to free sodium and glutamate compounds. Both substances are necessary for certain internal functions but their quantity and presence in the blood has to be strictly controlled.

Sodium is one of the main electrolytes that among other things maintain your body's water balance. As it was mentioned in the article on regular table salt, too much or too little sodium can lead to two dangerous conditions where there is respectively too much or too little water in the body.

Glutamates meanwhile are a type of protein and serve as neurotransmitters. This substance plays an important role in the proper functioning of the nervous system and that naturally includes the brain. When there is too much glutamate present however, nerves can become excessively stimulated. This can then lead to nerve cell damage and possibly affect the normal operation of other organs like the heart muscles for example. There are also parts of the brain unprotected by the blood-brain barrier that can be affected.

This is the reason why MSG is called an excitotoxin. Glutamate is present as glutamic acid in various types of natural food, particularly in protein-rich food. But it is only in MSG where the substance is refined and purified. This makes the glutamate in MSG easily absorbable in the intestines and then presents an immediate and noticeable increase of the substance in the blood.

Headaches, nausea, unexplained tingling sensation, rapid heartbeat – these are some of the symptoms reported about MSG that doctors lump together as "Chinese Restaurant Syndrome". MSG is after all a regular flavoring in Chinese cuisine.

Those that believe MSG is safe point out that no direct links between such symptoms and the food additive have been proven. They say that it is more likely that MSG is frequently identified as the cause because its savory flavor stands out. Whether any acute effects can be proven or not, it is still quite possible that regularly consuming a substance that over stimulates nerves for a long period can lead to an increased rate of nerve degeneration.

Sodium and glutamates are important substances for human health. But there are far safer sources of these compounds than MSG and your body only needs very little of each to function normally.

In my upcoming Book Two I'll move on to the second part of the Superhuman Food Pyramid – fruits. I'll discuss which fruits to eat, moderate, and avoid in order to achieve your Superhuman health goals.

#  Food Groups List

### FIRST FOOD GROUP: Herbs, Spices and Sweeteners

• _Eat_

\-- Cinnamon

\-- Cloves

\-- All-spice

\-- Stevia

\-- Xylitol

\-- Maltitol

\-- Turmeric

\-- Curry

\-- Cumin

\-- Fennel

\-- Star Anise

\-- Garlic

\-- Ginger

• _Moderate_

\-- Raw, Pollinated Honey

\-- Organic Maple Syrup

\-- Natural Fruit Sweeteners

\-- Blackstrap Molasses

\-- Sucanat

\-- Truvia

\-- Regular Table Salt

\-- Red Pepper

\-- Black Pepper

\-- Fermented Soy Sauce

\-- Apple Cider Vinegar

\-- Brewer's Yeast

• _Avoid_

\-- Processed Sugar

\-- Candy

\-- High Fructose Corn Syrup

\-- Regular Honey

\-- Agave Syrup

\-- Aspartame

\-- Sucralose

\-- Acesulfame

\-- MSG

### SECOND FOOD GROUP: Fruits

• _Eat:_

\-- Apples

\-- Apricots

\-- Bananas

\-- Berries

\-- Cherries

\-- Cantaloupe

\-- Grapefruit

\-- Kiwi

\-- Mangoes

\-- Nectarines

\-- Oranges

\-- Papayas

\-- Peaches

\-- Pears

\-- Pineapple

\-- Plum

\-- Watermelon

• _Moderate:_

\-- Lemons

\-- Limes

\-- Grapes

\-- Strawberries

\-- Dates

\-- Figs

\-- Natural Dried Fruit

\-- Fruit Juices

• _Avoid:_

\-- Canned Fruit

\-- Fruit in Syrup

\-- Fruit Candy

\-- Sugar Coated Dried Fruit

\-- Packaged Dried Fruit

### THIRD FOOD GROUP: Grains & Legumes

• _Eat:_

\-- Wild Rice

\-- Brown Or White Rice

\-- Sprouted, Organic Quinoa, Amaranth Or Millet

\-- Sprouted Legumes (Beans & Lentils)

\-- Gluten-Free Oats

\-- Organic Full-Fat Yogurt

• _Moderate:_

\-- Soaked Legumes (Beans & Lentils)

\-- Raw Seeds & Nuts

\-- Soaked, Organic Quinoa, Amaranth Or Millet

\-- Regular Oats

\-- Fresh Milled Kamut Wheat

\-- Soaked & Sprouted Wheat Products

\-- Non-GMO Corn

• _Avoid:_

\-- Canned Legumes

\-- Any Regular Wheat Products

\-- GMO Corn

\-- Roasted Seeds & Nuts

\-- Fava Beans

\-- Soy Beans

\-- Soy Nuts

\-- Regular Yogurt

\-- Cookies

\-- Biscotti

\-- Scones

\-- Crackers

\-- Bagels

\-- Bread

\-- Cereal

### FOURTH FOOD GROUP: Proteins

• _Eat:_

\-- Free Range Eggs (With Yolk)

\-- Grass-Fed Beef, Bison or Buffalo or Lamb

\-- Pasture-Raised, Organic Pork

\-- Sardines, Anchovies or Haddock in Water or Olive Oil

\-- Wild Salmon, Trout, Tilapia or Flounder

\-- Organic Whey/Casein Protein Powder

\-- Organic Rice/Pea Protein Powder

\-- Organic Hemp Protein Powder

\-- Organic Yogurt (Full-Fat)

• _Moderate:_

\-- Yogurt Cheese

\-- Raw Cheese from Grass Fed Cows

\-- Organic Cottage Cheese

\-- Naturally preserved or dried meats

\-- Miso, tempeh, tamari or natto

\-- Egg protein powder

\-- Soaked or sprouted beans and legumes

\-- Raw seeds and nuts

\-- Raw nut butter

• _Avoid:_

\-- Non-Organic Dairy Products

\-- Processed Cheeses

\-- Non-Organic, Commercially Processed Meat

\-- Chemically Preserved or Dried Meats

\-- Protein Powders with Artificial Sweeteners

\-- Textured Vegetable Proteins

\-- Soy Protein Powder

\-- Tofu

\-- Roasted Seeds and Nuts

\-- Roasted Nut Butter

\-- Regular or Canned Beans and Legumes

### FIFTH FOOD GROUP: Vegetables

• _Eat:_

\-- Sprouts

\-- Avocados

\-- Olives

\-- Asparagus

\-- Broccoli

\-- Cauliflower

\-- Cabbage

\-- Naturally Fermented Sauerkraut

\-- Naturally Fermented Pickles

\-- Bok Choy

\-- Collards

\-- Swiss Chard

\-- Kale

\-- Mustard Greens

\-- Nori (Seaweed)

\-- Organic Greens Powder or Capsule

• _Moderate:_

\-- Sweet Potatoes

\-- Yams

\-- Plantains

\-- Potatoes

\-- Corn

\-- Peas

\-- Carrots

\-- Celery

\-- Cucumber

\-- Squash

\-- Zucchini

\-- Romaine Lettuce

\-- Red Lettuce

\-- Iceberg Lettuce

\-- Fennel

\-- Radishes

• _Avoid:_

\-- Canned Vegetables

\-- Non-Organic, Un-Rinsed Vegetables

• _Also avoid if autoimmune disease or nightshade sensitivity:_

\-- Potatoes

\-- Tomatoes

\-- Peppers

\-- Garlic

\-- Onions

\-- Eggplant

### SIXTH FOOD GROUP: Fats

• _Eat:_

\-- Coconut Oil

\-- Coconut Meat

\-- Olive Oil

\-- Macadamia Nut Oil

\-- Avocados

\-- Olives

\-- Organic Grass-Fed Butter

\-- Organic Yogurt (Full-Fat)

\-- Ghee

\-- Free Range Eggs (With Yolk)

\-- Grass-Fed Beef, Bison, or Buffalo or Lamb

\-- Sardines, Anchovies or Haddock in Water or Olive Oil

\-- Wild Salmon, Trout, Tilapia, Flounder

\-- Triglyceride-Based Fish Oil

\-- Pure Cod Liver Oil

• _Moderate:_

\-- Raw Nuts (Except Peanuts)

\-- Raw Seeds

\-- Almond Butter

\-- Palm Oil

\-- Cold Press Flax Oil

\-- Bacon

\-- Mayonnaise

\-- Organic Peanut Butter

\-- Coconut Ice Cream

\-- Dark Chocolate

• _Avoid:_

\-- Roasted Nuts

\-- Roasted Seeds

\-- Regular Peanut Butter

\-- Regular Butter

\-- Non-Organic Meats

\-- Margarine

\-- Any 'Spreadable' Condiments

\-- Farmed Fish

\-- Commercial Salad Dressings

\-- Safflower Oil

\-- Sunflower Oil

\-- Canola Oil

\-- Cottonseed Oil

\-- Commercial Flax Oil

\-- Soy Ice Cream

\-- Regular Ice Cream

\-- Milk Chocolate

### SEVENTH FOOD GROUP: Drinks

• _Drink:_

\-- Filtered Water

\-- Soda Water

\-- Coconut Water

\-- Kombucha

\-- Greens Drinks or Powders

• _Moderate:_

\-- Non-Caffeinated Teas

\-- Coconut Milk

\-- Raw, Grass-Fed Cow or Goat's Milk

\-- Kefir

\-- Sports Drinks

\-- Smoothies (With Natural Ingredients)

\-- Arabica Coffee Regular and Decaf

\-- Caffeinated Tea (includes Green Tea)

\-- Anti-Oxidant Drinks or Powders

\-- Rice Milk

• _Avoid:_

\-- Almond Milk

\-- Red Wine

\-- Energy Drinks

\-- Flavored Waters

\-- Soda

\-- Soy Milk

\-- Regular Cow's Milk

\-- Instant Coffee

\-- Blended Coffee

\-- Lattes

\-- Mochas

\-- Beer

\-- Mixed Drinks

\-- Hard Alcohol

#  Summary & Free Gift

I hope you have enjoyed reading this book. Watch for the next books in this series on Fruit, Grains and Legumes, Proteins, Vegetables, Fats and Drinks.

As a thank you for making the decision to read this book and change your fueling and performance forever, I want to give 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.

You have learned that your body is capable of "superhuman performance. Now you can take your training and performance even further by enrolling today.

Simply click here to sign up !

#  About The Author

Ben Greenfield is a nationally recognized authority in sports nutrition, endurance sports training, fat loss, wellness and human performance.

Ben offers a free blog and podcast, which you can access by clicking here, and also offers personal, one-on-one nutrition and exercise consulting services to anyone, anywhere in the world, via Pacific Elite Fitness.

You can find all Ben's books by clicking here.

#  Free Newsletter & More Books

Sign up for the FREE 7 Part Video Series Newsletter that will unlock important secrets for enhancing performance, fat loss, recovery, digestion, brain, sleep and sex.

You will also receive instant updates on cutting edge secrets we discover and organized reference guides that will make it simple to apply our recommendations to your fitness plan, diet and lifestyle.

Beyond Training: Mastering Endurance, Health and Life **NEW!**

REV Yourself: Get The Most Out Of The Human Machine **NEW!**

How To Do Your First Triathlon **NEW!**

Secrets Of The Superhuman Food Pyramid Part 1: Herbs, Spices & Sweeteners **NEW!**

Get Fit Guy's "Secrets To A Better Workout" **FREE!**

Get-Fit Guy's Guide to Achieving Your Ideal Body

Become Superhuman: Official Resource Guide

Weight Training For Triathlon: The Ultimate Guide

Shape 21: The Lean Body Manual

Endurance Planet's Guide to Elevation

The Low Carbohydrate Diet For Triathletes

100 Ways To Boost Your Metabolism

Holistic Fueling For Ironman Triathletes

REV Diet

Quick And Dirty Tips For Life After College

Real Food Basics: Recipes For Your Long Workout

How To Qualify For Kona

Endurance Planet's Guide To Triathlon Spectating

Personal Trainer's Guide To Earning Top Dollar

Endurance Planet's Big Book Of Bravado

Run With No Pain

Endurance Sports For Kids

### One Last Thing...

If you enjoyed this book or found it useful, I'd be very grateful if you'd post a short review. Your support really does make a difference and I read all the reviews personally so I can get the feedback and make this book even better.

### Thanks again for your support!
