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Tis the season to be jolly and with all the treats around this is an easy one to partake in.

But what is going on in our guts with all the holiday cheer we are consuming.

You might want to stop here and maybe read this newsletter after the holiday season.  After all the partying is over and you have indulged to your hearts content.

But for those who want to know read on….

Our immune system is closely tied to our gut bacteria.  In fact it is estimated that 80% of our immune receptors sites are in our intestinal walls.

These gut microbes are largely responsible for our overall health.

The healthy microbes produce Probiotics that are supportive to our Wellbeing, while the unhealthy ones produce Endotoxins that add to our dis-ease.  Most notably higher inflammation level in our bodies.

One role of the healthy microbes is to keep a check on the unhealthy ones thereby maintaining the balance in favor of us staying healthy.

Ok, so lets throw this holiday season into the mix!

Most people diets lean in a direction to begin with, that contains too much sugar, carbohydrates, etc. etc…

And with this a leaning towards an acidic constitution.

Now the holiday season is here and every where you turn there is food being offered as well as drink.

We begin by overeating…putting an extra burden on the intestines.  This overeating alone can kill off healthy microbes.

Next lets add an absurd amount of sugar that is way over the line of our ordinary over-consumption of sugar.

Now we are feeding the bad microbes and they are ever so happy.

Then lets add the holiday cheer and all the toasting we do.

Our guts are in heaven.  At least the harmful microbes are!

There is a whole lot of partying going on down there and they are tearing up the joint…literally!

Our immune system cannot keep up.

We are stressing the organs that help detoxify our system.

Our already high inflammation levels are shooting off the chart.

The healthy microbes just cannot keep up.

Bah Humbug….

Nothing of the sort!

Let’s use the information we have been learning and with a little care we can have what might end up being the best holiday ever.

A few very simple guidelines:

• First drink a glass of water 15 minutes before you are about to eat.  This will aid in digestion.
• When sitting down to eat at a party or feast keep taking time out to talk.  This gives your digestive system a chance to rest.  You will notice that you will very likely not over eat at the same time.
• Eat the most difficult to digest foods first.  Our digestive juices are strongest at the beginning of a meal.
• Going to a pot luck.  Bring a dish to share but also bring food for yourself that is supportive of your health needs.  This way you can sample some     dishes if you want but you have your own food to sustain you.
• This might sound very weird but have some fresh chopped garlic you can add to any dish.  The garlic is supportive of healthy gut microbes.  You can also bring one of the many garlic supplement with you that are odorless if you prefer.
• Let yourself have treats but try and pace them.  There are more and treats being made with stevia or xylitol.  These sugars do not feed the harmful microbes as does sugar.  When done right are so delicious.
• Add a really good Probiotic in this time of year.  If you are going to indulge then support the healthy microbes as best as you can.

The biggest key is to already have a balanced diet in place.  To have already been supporting our microbes.  This gives your gut more leeway should you indulge.

Perhaps most importantly though is to love yourself and whatever choices you make.  Enjoy every treat or toast to the fullest.  Send both out and in Well Wishes of Wellbeing.

May your Holiday Season be filled with the Wealth of Health.

Together Our Hands Are Joined To Heal One Another…

Alexander Gardener

The Lymph Guy

I have always loved afternoon naps.  There is something so special about taking the time for an afternoon nap.

Certain cultures have built afternoon naps into their daily lives.  In fact the whole town may shut down for a “Siesta”.

For us living here in the United States naps have become a luxury that few get to enjoy.

Studies have shown that naps are good for us adults and not just for children.

They do not disrupt the natural circadian sleep cycle, but in fact are a part of it.

Naps were once part of our survival mechanism.  To stay alert for predators, we needed to nap during the day.

Even with a full nights sleep, as the day goes on, our focus and alertness can diminish.

A simple 15 minute power nap can rekindle our alertness and focus and actually help us be more productive for the remainder of our day.

Some companies such as Google and Apple have come to realize this and allow employees nap time.

Children who miss their nap time have shown to have less joy and show less interest.  They tend to have more anxiety and are less skilled at problem solving than children who do nap.

Adults have shown the same trend.

Naps kinda reboot us.  They clear out short term memories and our brain feels refreshed.  We are more open to learning and our memory is once again enhanced.

Short term naps around 10 -20 minutes seem ideal.  We call them power naps and they certainly do work.  They are not long enough for us to go into deep sleep which allows us to get right back to work with increased energy and alertness.

Longer naps can lead to grogginess, though there are days we need longer 60 minute time outs.

If you have trouble sleeping at night you might find a 90 minute nap is just what you need to improve your own emotional health and creativity.

A 90 minute nap is actually a complete sleep cycle of its own.

NASA found naps to boost alertness in pilots.  Pilots that took naps had a higher lever of alertness than those that did not.

Even a short 10 minute nap was effective in a least feeling more alert.

Though longer naps can have you waking up feeling groggy.  The long term effect is that your mental fatigue has vanished.

In fact brain activity remains higher in Nappers all day than those who do not nap.

Naps give us a chance to actually solve problems.  How many times have you suddenly seen the Light and the solution is there after taking a nap.  It has been discovered that the right hemisphere of our brain shows a burst of activity after naps.  This side of the brain is linked to creativity.

Ever feel you are being lazy for wanting to take a nap.  Our productivity actually increases after naps.  We actually work harder with improved results after a nap.

I love to take naps.  And yes naps have shown to lift our spirits.

It is not just toddlers that need naps for a mood booster.

The National Sleep Foundation calls naps a “mini-vacation”.

Zap out Stress with a Nap!

It is not necessary to fall asleep for a nap to be effective.   Just resting in bed or a reclined position gives you all the benefits.

Some even call napping meditation.

So start making time for naps, I mean meditation.  What you call the time out is not important but do take the time for yourself.

You will love yourself all the more for it and have more love to share especially during this holiday season.

Happy Napping….

Together Our Hands Are Joined To Heal One Another…

I recently received an email asking what foods would be best to help the Lymph System and I thought what a great idea for the next newsletter.

The first and most important food is actually not what you might think of when you think of foods and that is Water.

Water has to be at the top of our list when we are wanting to help our Lymphatic System both to maintain it’s health as well as any healing it might need.  We can survive long periods without food but not so when it comes to Water.

Dehydration is one the main causes of Lymph congestion.

Lymph is approximately 95% Water so its importance is self evident.

Lemon Water is especially beneficial as it is alkalizing for the system.  Please remember to use a straw to protect your  teeth’s enamel.

So be sure to drink up plenty of fresh clean water.

I noticed the first Cranberries are arriving at my local health food store.  Cranberries are a wonderful emulsifier of fat.  They help to break down the excess fat making it easier for the Lymph System to carry it away.

I love to mix Seaweed and Almonds for a delicious and healthy snack to carry around.  I use Sea Whip Kelp and fresh raw Almonds.

Seaweed as is Algae is a wonderful detoxifier as well as it helps to remove excess fluid buildup in the tissues which then can slow down the lymphatic flow.

Almonds as well as most nuts and seeds have the essential fatty acids (the healthy fats) that help fight inflammation as well as a vascular tissue strengthener.  They also help in the removal of fat soluble wastes.

Foods high in antioxidants, like your Citrus Fruits help with hydration.  They also help to cleanse and protect the Lymphatic System.

To help with inflammation as well reducing congestion of the Lymph Nodes and Vessels try using Goldenseal, Echinacea, and Astragalus.  All of these Adaptogenic Herbs are commonly used for Colds and Flus.  Makes sense!

Let’s not forgot how important leafy greens are such as Kale, Spinach, Dandelion, Mustard Greens, as well as the Grasses such as Wheat and Barley.  They are very high in Chlorophyll and help to remove harmful chemicals and toxins.

For my break everyday I have Plain Lactose Free Yogurt with blueberries, almonds, pumpkin seeds, hemp seeds, and sunflower seeds.

The Blueberries, like Cranberries are detoxifying and supportive for a healthy Lymph flow.

The Almonds are not only high in an easy to digest protein but have the fatty acids we need.

The Pumpkin and Sunflower Seeds are high in Magnesium to support the nervous system but also help support the Lymphatic Flow.  They also aid the colon by removing toxic build-ups that can restrict the Lymph’s flow.

The Hemp Seeds as well as Chia and Flax seeds are full of Omega3’s which are excellent for lymph flow.  Hemp seeds also add Chlorophyll to the mix and a great source of protein.  Because they are filling you might need to limit the amount of Hemp Seeds you consume if you are trying to gain weight.

Certain spices such as Garlic, Turmeric, Ginger, Cinnamon, Cardamom, Coriander, and Black Pepper also are very Lymph supportive.  They contain antioxidants that are anti-inflammatory as well as supportive to the brain and the digestion.

Herbs such as Red Clover, Cleavers, and an Ayurvedic herb Manjistha are traditionally used to stimulate Lymphatic flow and drainage.

Remember that by keeping our digestion system healthy we are also supporting the Lymphatic System.

We are coming into Root season and Burdock Root helps with Lymphatic drainage and general detoxification.

Pomegranates are another lymph mover as are Beets.

Truly what Hippocrates said so long ago is still so true today and in some ways we need these words more now than ever before.

“Let food be thy medicine and medicine be thy food.”

Together Our Hands Are Joined To Heal One Another…

Alexander Gardener

The Lymph Guy

thelymphguy.com

thelymphguy@gmail.com

Garlic might just be one of the most important foods we can add to our diet to help maintain great health.

Garlic is one of the earliest plants to be used for the treatment of diseases and for the maintenance of good health.

It has been part of recorded history for at least 5000 years and can be found in ancient medical texts from Egypt, Greece, Rome, China and India.

Cultures that never came into contact with one another all came to the same conclusions about the health benefits of garlic.

It reigns as a bacterial fighter as well as helping to normalize our gut flora.

Garlic is used both internally as well as topically to treat such infections as athlete’s foot and ring worm.

Garlic can used to treat hypertension by helping to bring down high blood pressure.

Running to grab ibuprofen to reduce inflammation.  Why not try garlic instead.

Garlic can thin blood, reducing the risks of clotting and lower the risk of heart ailments.

As we approach cold season, garlic is one of the first natural remedies that will help us be less likely to catch a cold or flu.  We all know how stubborn a cold or flu can be and garlic taken as a tea with some honey and ginger added might just be the key to relieve that stuffy nose as well as helping us not be so susceptible to repeated occurences.

Garlic strengthens our immune system.

One of the best remedies to reduce bad cholesterol is garlic.  Just simple garlic can help relieve a major health problem.

One clove of garlic contains 5mg of calcium, 12mg of potassium, and over 100 sulfuric compounds including Allicin that gives it its amazing strength to kill infections and bacteria.

Garlic is considered a powerful antibiotic as well.  And the best part is that not only does garlic not kill off healthy intestinal flora but actually encourages its growth by acting as a prebiotic.

Having acne issues.  Try garlic for its blood purifying properties.

One of the best and simplest of liver cleansers is the juice of a lemon, a clove of garlic, a table spoon of Olive Oil and some water first thing in the morning.  Not only does this help the gall bladder and liver but this mixture also helps our system cleanse and flush out toxins.

Garlic is also anti-parasitic.  Travelling to foreign counties, be sure to eat lots of garlic and come home parasite free.

We know now that Garlic strengthens the immunity of the body against cancer especially in the prevention of stomach and colon cancers.

I never knew myself until researching for this newsletter that garlic is wonderful for the skin and hair in that it slows down the depletion of collagen.

Garlic applied topically can help with skin fungal infections such as eczema.

Have a stubborn splinter?  Try applying a piece of sliced garlic on the splinter and see what happens.

Garlic is second to Turmeric in the amount of research that is being done to discover its vast healing benefits.  Even the National Cancer Institute, which does not recommend any specific dietary supplement, does acknowledge garlic for its anticancer properties.

Garlic is being used to treat Alzheimer’s and Diabetes.

Most ear infections can be treated with garlic oil.

Adding garlic to stews, bone broth, dishes etc. is of course wonderful for its flavor and spice, but to be truly effective garlic wants to be consumed raw.

Try adding chopped or crushed garlic to your dish just before serving to maintain its most effective state.  By letting the chopped garlic “rest” before eating you are activating the Allinase enzymes in the garlic’s cells.

If you really need the healing power of garlic then try chewing a clove of garlic and then drinking a glass of water on an empty stomach first thing in the morning.  Bacteria is more exposed and easier to defeat.

There are now numerous Garlic supplements we can use that have the healing benefits without the concern for our breath.  But whenever possible, fresh is always best.

And with Halloween fast approaching, we all know if you have a Vampire problem, garlic is the go to solution.

Together Our Hands Are Joined To Heal One Another…

Alexander Gardener

The Lymph Guy

thelymphguy.com

thelymphguy@gmail.com

Ever wonder how fast your various body functions are traveling?

You are about to find out!

Did you know your diaphragm moves about an inch per second or about .05mph which allows our lungs to pull in about 2 gallons of air per minute.

Or that the average person chews about an inch per second or again around .05mph.

The food we eat moves down our throats at approximately .04mph.  Which means we chew faster than the time it takes for the food to go down the esophagus and enter the stomach.  A good reason to pause when eating and allow the food we are swallowing to get to the stomach.  This can take about 8 seconds depending on how long your esophagus is.

We urinate at half an ounce per second.  This varies depending on how full the bladder is and our age and gender.

Our blood flows up to 5mph or the pace of the average person walking.  Not as fast as you might have expected.  But fast enough that an injection in the arm reaches the brain in seconds.

Yes even our farts move up to 7mph.  Luckily this slows down quite abit once out into the room.

Men ejaculate at nearly 28mph.  But sperm once released only a few mph.

Vomit gushes out at 42mph.  I know you all were wondering about this one.

Our coughs can reach a speed of over 50mph.  According to some research the cough may reach speeds of 500mph while moving through our windpipes.  (85% of the speed of sound)

Thoughts generally only move at around 70mph.  Surprised?

But our neural impulses move from our brains to our bodies at 250mph.  The signal from the brain to our finger to move is travelling at 250mph.  Quite abit faster than our thoughts which tend to linger floating around in the brain.

Sneezes can reach speeds of 100mph though generally most of us sneeze around 40mph.  No wonder we move away from someone who is about to sneeze.  No one wants to get hit with a 40-100mph sneeze.  Kinda scary actually!

Our eyes move between 17 and 117mph depending on if we are focusing on details or not.

We know we are about to feel pain at 170mph but only actually feel the pain at 4mph.  We know we hurt ourselves seconds before we feel the actual pain.

What a fascinating vehicle our bodies are.  One that is in constant motion.

Together Our Hands Are Joined To Heal One Another…

Alexander Gardener

The Lymph Guy

thelymphguy.com

thelymphguy@gmail.com

Welcome to the Lymph Guy Newsletter.

Special greetings this Autumn Equinox.

The days have gotten shorter, nights longer, Fall is here.

And with this change you might be experiencing a change in how you feel and your own state of health.

Many people have difficulty staying healthy with seasonal changes.  All of a sudden we are more prone to colds, chest congestion, and a general sense of dis-ease in our bodies.

Fall is a transitional time.  Like Spring it is a major seasonal change.  Our bodies have gotten used to the warmth, ease, and light of Summer.

What many people do not know is that how we ate and how we cared for our health in one season determines how we transition and feel in the next season.

How we cared for ourselves in Summer will have a great impact on how we fare this Autumn.

According to Chinese medicine Fall is the season of Air (Metal) with the Lungs and Large Intestine being the organs most influencial and most affected.

It is a time when you might be experiencing more grief and feeling the need to release those tears held back.

There is an increase in mucus that helps to protect and coat our mucous linings.  The more watery fluid, serous helps to wash away debris and bacteria.

The Lungs and Large Intestine are two organs that must stay clean for optimal health.  The smog from pollution that settles from the stillness of Summer has been adversely affecting our health.  And for many of us the smoke from all the summer fires is even more dangerous and now our sinuses and lungs will let us know how we have been affected.

Our lungs are our communicator between our inner and the outer atmospheres.  Both smog and smoke affect the quality and quantity of oxygen we inhale.  To protect ourselves the body stimulates more mucus to coat the mucous membrane walls setting up an excess of mucous production.  Hence a perfect environment for throat, sinus, lung, and intestinal imbalances.

Our Large Intestine is one of our most important organs and certainly one most people would like to ignore.  More and more research is proving that the state of our health, both physical and emotional is rooted in our colons.  More on this in a later newsletter.

For many people taking time out to sit and allow a bowel movement is a nuisance and something they would rather not have to do.  We are so cleverly designed that the simple act of chewing stimulates the peristaltic action of the intestines and the resulting urge to have a bowel movement.  If we allow it!

We see this with our pets.  Cats chew on kibble and almost immediately are in their litter box.

Without this release we are holding on to debris and clogging the pipes.  And we all know what happens when pipes get clogged.  The system backs up!

The environment for bacteria to grow is now ideal.

This is a wonderful time of year, like Spring, to do a seasonal cleanser.

Nature is providing us with all we need.  Apples and grapes can be wonderful cleanser if you are ok with the sugar.  Be sure to dilute these fruit juices and since they begin digestion in the mouth remember to chew them mixing in the digestive enzymes.

Garlic is another wonderful aid for this seasonal transition.  Add some chopped fresh garlic to your meal just before you sit down to eat.  Raw garlic contains Allicin that is wonderfully healing for many health conditions.

You might consider having a high colonic to help release the buildup from Summer’s culinary fun or using a herbal colon cleanser such as Super Cleanse from Nature’s Secrets.

And do not forgot the importance of probiotics and how necessary they are to maintaining a healthy balance in the intestinal tract.  More and more research is showing just how vital these supplements are to our overall health.

I always recommend adding a Lymphatic Massage as an important part of any seasonal transition program.  If you do not have access to a trained lymphatic specialist see if someone in your area does Swedish Massage, which is also very supportive to the lymphactic system.

In my own sessions I include Castor Oil packs to help the intestines as well as the liver and gall bladder.

My Lymphatic Sessions are 2.5hr long so that I can spend the time the whole body needs to really let go, relax, and allow the lymph to be moved.

I include colon massage as well as lung stimulation.

Two organs that are rarely included these days in most sessions.

And right now they are calling out for attention!

And do please remember this is the season of Grief and Sadness.  We are losing the warmth of the Summer Sun and the Light it brings.  Spend time with your losses and hold them dearly calling in Hope, Appreciation, Caring, and Gentleness.

You can place a heating pad on your lung area as well as on your abdomen and help soothe these organs and yourself.

Remember this is just the beginning of the season so check out your Medicine Cabinet and restock all you will need to help keep you and your family healthy and to be ready with your remedies if and when you need them.

Prevention is always best but being prepared is just simply Good Medicine.

Together Our Hands Are Joined To Heal One Another…

Alexander Gardener

The Lymph Guy

thelymphguy.com

thelymphguy@gmail.com

We read the term “Free Radicals” and “Anti-Oxidants” and many of us may not know what this is referring to.

Free Radicals are atoms in our body that are chemically unstable having an unpaired electron making them highly reactive.

Typically they are unstable oxygen molecules that steal an electron from a nearby stable molecule.

This once stable molecule has now just become another Free Radical and a domino effect is in play as this newly formed Free Radical seeks to steal an electron from a neighboring molecule and a repetitive cycle is born.

This process of stealing is called “Oxidation”.

Another term used is “Cellular Rust”.

Anti-Oxidants are molecules that can safely interact with Free Radicals and stop the Oxidation chain reaction thereby preventing cellular damage and subsequent health issues such as cancer or heart disease, and even affect the aging process.

Anti-Oxidants are electron donors you might say.

There are many factors as to why our body creates Free Radicals:

• Pollution
• Chemicals
• Radiation
• A Poor Diet
• A Sedentary Lifestyle
• The Natural Aging Process

Typically the body is able to manage Free Radicals and keep them under control.

The bodies natural supply of Anti-Oxidants come to the rescue of these Free Radicals providing them with the necessary electrons and stopping the Oxidation process.

But as with many bodily systems these days help is needed.

Vitamins E and C are both Anti-Oxidants as well as Beta-
Carotene, a precursor to Vitamin A.

Foods high in Anti-Oxidants would include red and blue grapes, nuts, seeds, fish oil, citrus fruits, green peppers, cabbage, spinach, broccoli, kale, and strawberries.

Virtually all your leafy green vegetables are loaded with potent phytochemicals, which are plant compounds that act as anti-oxidants.

Fresh berries such as blueberries, cranberries, and raspberries are some of the best Anti-Oxidant foods you can consume.

Pecans, walnuts, and hazelnuts are another excellent source of Anti-Oxidants.

Your garlic, ginger, turmeric, oregano, ground cloves and cinnamon are spices high in Anti-Oxidants.

There are many lifestyle changes that can help support the Anti-Oxidation process:  managing our stress levels, avoid smoking, get enough sleep, exercise, and reducing and eventually eliminating sugar and most grains.

A wonderful exercise you might try is called “Earthing” or “Grounding”.

Walking barefoot on the Earth actually helps us absorb large amounts of free electrons through the soles of our feet.

There are whole sections in your health food store devoted to Anti-Oxidants should you want to make use of a supplement such as CoQ10.

But first see how your food can be your medicine.

Together Our Hands Are Joined To Heal One Another…

Alexander Gardener
The Lymph Guy
thelymphguy.com
thelymphguy@gmail.com

Hemp Seeds are fast becoming a stable to many of our diets.

I just tasted a tofu made from Hemp Seeds.

There is Hemp Seed Ice Cream as well as Hemp Milk.

There is a village in China where the average life expectancy is over a 100 years old.

Not only do the villagers live longer than most others around the world but they also suffer from fewer health problems.

There are many reasons for their longevity from drinking and breathing very clean water and air to having strong beliefs and a purpose in life.

The villagers eat very little sugar, less fat, animal proteins, and salt then the standard diet we have here in America.

But one other big difference is their diet is high in essential fatty acids (omega 3 & 6) from their diet rich in Hemp Seeds.

Hemp Seeds are one of the best sources of Omega 3 & 6.

Hemp Seeds are also packed with plant based protein, vitamin A, E, and D as well as many of the B vitamins.

Hemp Seeds have important antioxidants that help to eliminate free radicals in the body.

Hemp Seeds are also high in calcium, dietary fiber, and iron.

The fiber helps to keep the digestive system healthy.

We can certainly learn from these village folk that by adding a simple Superfood such as Hemp Seeds to our daily diet can make a huge impact to help us live longer and healthier.

Together Our Hands Are Joined To Heal One Another…

Alexander Gardener
The Lymph Guy
thelymphguy.com
thelymphguy@gmail.com

For every 50lbs. body weight try adding 1Tbs. of Hemp Seeds to your daily diet.  You can add it to your breakfast cereal or sprinkle on your vegies with dinner.  Try sprinkling some on an avocado or with yogurt.  The possibilities are endless!

“Wherever the art of Medicine is loved. there is also a love of Humanity.”

Hippocrates wrote this in 460BC.

He is considered the “Father of Western Medicine”.

I so wish this was held close in the hearts of western practitioners.

Just imagine what medical care would be like today if this were so.
What hospitals and clinics would look and feel like!
What our experiences would be like going for help!
What the forms of treatments would be!
What the results of treatments would be!
Just imagine what the world we live in would be like if this were so.

Yes let us imagine and then make it so.

It is time to bring the Art back into the Art of Medicine.

And….it is time to make love and respect for the patient an integral part of the Healing Arts.

Together Our Hands Are Joined To Heal One Another…

Alexander Gardener
The Lymph Guy
thelymphguy.com
thelymphguy@gmail.com

Food For The Brain…

It is not just because Walnuts look like our brains that they are such a Superfood for the brain.

Walnuts are packed with Omega-3 fatty acids that are an essential fatty acid to maintaining optimum brain functioning.

Low Omega-3 intake is being associated with depression and cognitive degeneration.

Walnuts help to keep our spirits up while supporting the brain’s gray matter.

Walnuts are packed with manganese, copper, iron, calcium, phosphorus as well as having the highest levels of antioxidants, folic acid, and vitamin E of any nut.

Walnuts also contain the highest content of any nut of the amino acid arginine* which is essential for cell division and protein synthesis.

In recent studies Walnuts have been shown to improve memory, concentration, and the speed at which our brains can process information.

Another study showed that adding Walnuts to a daily diet can extend our life span by as much as 10 years.

Walnuts may help to reduce the risk of prostate cancer as well as breast cancer.

Walnuts are a heart friendly food reducing cholesterol and overall enhancing heart health.

Walnut polyphenols may help to prevent chemically induced liver damage.

Walnuts are known to raise the melatonin levels by a factor of three making them a great sleep aid.

As has been said by many in different ways, a healthy diet is medicine for our bodies and souls.

Together Our Hands Are Joined To Heal One Another…

Alexander Gardener
The Lymph Guy
thelymphguy.com
thelymphguy@gmail.com

*if you suffer from Herpes you may need to avoid or reduce the intake of Walnuts as arginine can trigger herpes outbreaks.