Are wine, beer, cheese, spinach, tomatoes, peppers, tea and coffee good or bad for you?

Controversy surrounds many of these foods, but what's the truth?  Even the "beloved" spinach, tomatoes, and tea can have some problems, so let's explore...

by Mike Geary - Certified Nutrition Specialist
Author of best-sellers:  The Fat Burning Kitchen & The Top 101 Foods that FIGHT Aging

One thing I’ve come to the conclusion about over my decades of studying nutrition is that even if something is “good for you” still might not mean it’s best to eat a bushel of it every single day.
In today's article, we'll even look at a few "darlings" of the nutrition world such as spinach, tomatoes, and tea, and why too much of these can even be bad in some cases.  And we'll also look at things you're told by the media are "bad for you" such as beer, coffee, cheese and butter, and why these can actually be good in many cases.

Let's start with "toxins"...
It seems that even some substances labeled as “toxins” by scientists can sometimes be good for you in small doses.  Alcohol is one example.  It’s considered a toxin (intoxicated) by any scientist, yet for some reason, study after study shows that light to moderate drinkers live significantly longer than both non-drinkers or heavy drinkers.  It's an interesting fact isn't it... that just small amounts of something considered a "toxin" could help you live longer than if you didn't drink any of it at all, but too much of it will kill you.
There are confounding variables though that are hard to decipher in mixed group research or surveys of people's drinking habits… for one, it's rarely studied as to whether hard liquor drinkers would actually fare as well as somebody that ONLY drank wine or beer, each of which have their own unique antioxidants that are usually missing in hard alcohol.  So is the increase in life span of light to moderate drinkers due to the antioxidants in wine and beer as opposed to the alcohol itself?  Or is it a synergistic effect of both?
One study I read about recently showed that 1-2 glasses of red wine per day significantly increased good bacteria in the gut and decreased bad bacteria (in addition to benefits to blood pressure, triglycerides, LDL, and C-reactive protein), yet for some reason, hard liquor (gin was tested) didn’t have any of the same benefits.  It was concluded that it's most likely the polyphenols and resveratrol in wine that helps the good gut probiotics flourish and possibly also improves the blood chemistry too.  And as you know, good belly bugs have immense benefits to your digestive system and your immune system.
Personally, I’ve grown quite fond recently with having one glass of red wine with dinner about 5-6 nights per week now.  I look forward to that glass of wine each night, sometimes with a good aged cheese out on the deck watching the sunset before dinner.  Occasionally I have 2 glasses if I feel like it.  But I know if I had 7 or 8 glasses, it’s more toxic than beneficial.  We've been able to find some good organic wines at the local wine shop for only about $12 a bottle... not too shabby!
Now in regards to the light or moderate drinkers living longer than non-drinkers or heavy drinkers, I certainly realize this doesn't mean that you HAVE to drink in order to live to 100.  I know, I know... your Great Aunt Helen lived to 102 and never drank a sip of alcohol right?  Well, I'm sure there are also examples of someone you know that smoked their whole life and lived to 100 too.  The point is that these are just general stats on the population as a whole (smokers die younger, light drinkers live longer, etc), and every individual has thousands of different factors (nutritional, lifestyle, social, stress, etc) that combine together to determine how long they'll live.

Beer?
In my 20's and early 30's, my buddies and I used to drink a lot of "light" beers on weekends when we were hanging out together.  Nowadays, I don't drink much beer at all anymore, but when I do choose to enjoy a beer maybe once a week, I always choose a quality dark beer.
A good dark beer is known to have a decent quantity of unique antioxidants and B vitamins that are at much lower quantities in light beer, if they're present at all in some brands.  On the other hand, too much beer contains too much estrogenic compounds from the hops which have their own health consequences if overcomsumed, for both men and women…
Once again, moderation seems to be best.  A couple beers a week probably has benefits, but a six-pack or more a night might put you in an early grave.
What about possible detriments of beer since it was brewed using barley and/or wheat as the base?  After all, most Paleo eating plans try to avoid grains because of some of the problematic components of many grains...
Well, while it's true that I personally try to avoid most grains because of some of the digestive-system harming antinutrients and gluten (which also affects immune system and lots more), this is less of an issue with beer because it's been fermented.  Any time you ferment something, the microbes involved in the fermentation effectively render many of the toxins more neutral and easier to digest.
This is why fermented soy can actually be somewhat healthy, while unfermented soy is terrible for you.  This is also why sourdough bread (since it's been fermented) is less harmful to you than regular whole wheat bread, and the gluten is actually more digestible in fermented sourdough bread (more on that another day).  This is also why fermented dairy such as kefir and yogurt are the most digestible forms of dairy, and much more favorable compared to plain milk.

Cheese?
Speaking of fermented foods and also the confusing topic for most people of dairy, let's talk CHEESE...
Many old-school nutritionists, dieticians, and news reporters that don't understand true nutritional biochemistry always talk about the FAT in cheese.  They say stuff like "cheese is fattening" or "always choose low-fat or fat-free cheese".  If you read my article here, you'll see why the fat in grass-fed cheese can help you to burn fat and even prevent heart disease.  I know that may sound crazy, but you can't ignore the fact that the fat in grass-fed dairy contains powerful nutrients such as vitamin K2, which has been shown to prevent arterial calcification, as well as the healthy fat, CLA, which is shown to help burn fat, build muscle, and fight cancer.
Aside from the fat portion of cheese, which we know may actually be the healthiest part of any grass-fed cheese, what about the digestibility of cheese, and components like the casein?  Well, it's true that certain people may have difficulty digesting the casein (or lactose) in some dairy products.  But keep in mind that fermented dairy products like kefir, yogurt, and aged cheeses are generally the easiest to digest since they've already been "pre-digested" by microbes in the fermentation process.  So the majority of people do not have issues with digesting fermented forms of dairy.  And kefir is 99% lactose-free in most good brands because the microbes consume and digest the lactose in the fermentation process.
When it comes to cheese though, the KEY to digestibility is that it's a good quality AGED cheese... A true aged cheese that's gone through multiple stages of fermentation from various forms of microbes will always be the easiest to digest due to the pre-digestion already performed by many of the microbes, as each stage in the aging process will help break down the dairy components into more digestible forms.  For example, if you like cheddar cheese, one of the best options that's also easy to find at most stores is Kerrygold Irish... each type has been aged for different amounts of time, and all of their cheeses are from grass-fed cows.  I've found several European aged cheeses such as Midnight Moon and Ewephoria (aged goat and sheep cheeses) which I'm in LOVE with!
Whatever you do, steer clear of cheap processed cheeses like American cheese, salty cheese spreads, cheese "loaf", etc as these are generally not healthy.

What could possibly be wrong with Spinach?
Everybody knows that spinach is great for us, right?  After all, spinach is loaded with antioxidants, fiber, vitamins, and minerals, all of which are wonderful for our bodies.  And of course, Popeye got his muscles from eating spinach :)
However, spinach and other dark leafy greens contain higher amounts of oxalic acid which is known to cause kidney stones or kidney damage if you take in too much for too long.  Most information available says that for most people, you’d have to eat very large amounts of spinach and eat it chronically to actually see negative effects, so this seems to be yet another example of moderation is probably best.
My takeaway... A small mixed greens salad each night with dinner is probably beneficial to our health, but a massive greens salad 2 or 3 times a day, every single day is probably too much and may cause problems with too much oxalic acid.

Nightshade Vegetables:
This is represented mostly by eggplant, tomatoes, potatoes, and peppers as the most common members of this family.  There are also some wild versions of nightshades that apparently are highly toxic if you ate them in the wild.  Our common agricultural nightshades are much safer, but still contain small levels of certain problematic compounds that have actually been linked to Arthritis and other inappropriate calcification type effects in certain people that are sensitive to them and over long periods of time of consuming them.
Tomotoes and peppers have the powerful antioxidant lycopene.  Eggplant skin has powerful antioxidants being studied in fighting cancer.  Potatoes are loaded with valuable minerals and are fine to eat in moderation (at the right times) for active people that workout a lot to fuel anaerobic high intensity training and muscle glycogen replenishment.  On the other hand, potatoes also contain toxins called glycoalkaloids that are not good for you if consumed too frequently.  So as you can see, although many of these plants have benefits, they can also have small amounts of toxins too that can be problematic if consumed too frequently.
Once again, maybe it’s beneficial to have tomatoes, peppers, and potatoes 2 or 3 times a week for their own unique antioxidants, vitamins and minerals, but perhaps eating them with every single meal has more detriments than benefits.
Probably another perfect example of moderation is best.  Are we seeing a pattern here yet?
Interestingly, I found out through some digging through research that a high intake of vitamin K2 from things like grass-fed butter (and grass-fed cream and cheese), organ meats, and certain fermented veggies (krauts or kimchi) can counteract any calcification effects of the toxins that are in nightshade vegetables.  This is similar to the research I dug up showing that vitamin K2 also helps prevent or reverse calcification in the arteries too!   Hmm, no wonder heart disease increased with the advent of margarine and the decrease in consumption of butter in our society...  Not only were the trans fats in margarine probably responsible for some of the damage, but also the LACK of essential vitamin K2 caused by fooling everyone into removing butter from their diet exacerbated the heart problems!
Leave it to big business and food marketing to screw up what our grandparents were doing right in the past.

Is there anything wrong with healthy Tea?
We all know that various teas including white, green, black, oolong, red, and herbal teas all have powerful and unique antioxidants that protect us from degenerative diseases like cancer and heart disease.  And we also know that some phytochemicals in teas can even cause a very slight increase in fat loss, although I think that effect is fairly small, and still requires the rest of the diet to be on point.
However, I saw a report recently that non-organic tea originating from China was found to have alarmingly high levels of dangerous pesticides in the tea (both black and green), and apparently, a lot of popular brands failed pesticide residue testing.  Cancer is a concern with chronic pesticide ingestion.
My main lesson from reading these reports was that I'm simply going to make a greater effort to always choose organic tea brands from now on, because it would be illegal to be labeled organic and still be teeming with pesticides.  Variety also seems to be key with teas as well to avoid overuse of any one type of tea.  I personally like to make a big batch of iced tea a couple times a week and I usually mix green, oolong, white, rooibos, and herbal tea bags all together into the pot to get a nice blended taste, but also a good blend of antioxidants that are unique to each type of tea.
I also like chamomile and/or mint teas at night to help relax and get more sleepy and hour or two before bedtime.  You can also read my 5 tips for insomnia in this article related to a bedtime ritual that helps you fall asleep easier and sleep more deeply.

Coffee?
For some reason, most people think that their daily cup of coffee is "bad" for them.  But if you avoid the sugar and fake creamers (use REAL cream and stevia instead!), it's actually a fairly healthy drink that's oozing with beneficial antioxidants, phenolic nutrients, chlorogenic acids, and other healthy compounds that far outweigh any small amounts of acrylamides or other negative compounds found in coffee.
Numerous studies over the years have linked coffee consumption to reduced risk of various forms of cancer.  In fact, a 2011 Harvard study showed that men who drink 1-3 cups of coffee daily reduce their risk of prostate cancer by 30%.  Other studies have linked coffee consumption to reduced risk of diabetes.
I personally LOVE having 1 cup of really good coffee per day -- with grass-fed cream of course, for that all-important vitamin K2.  By the way, Organic Valley has a great pasture-raised cream that I've found at many grocery stores.
I look forward my freshly ground (I use a Bullet to grind the beans fresh, since this tastes far superior to pre-ground coffee) organic coffee in the morning with my nut-flour based Paleo homemade blueberry muffin... I'll share my recipe for that in a newsletter soon, but my friend Kelley Herring also has an amazing low-carb Paleo blueberry muffin recipe in her Guilt-Free Desserts manual... And as you probably guessed since you know my style, I also top my Paleo blueberry muffins with some melted Kerrygold grass-fed butter.  Mmm, what a delicious start to any morning!
Once again, staying with the theme of moderation, if you drink too much coffee, you can possibly suffer the detriments of too much caffeine and the possible adrenal fatigue that can be caused by too much caffeine for long periods of time... but small amounts of daily coffee and you reap the benefits of the antioxidants that are unique to the coffee bean.  I’ve been making a big effort to choose organic coffee beans at least 90-95% of the time, since apparently coffee is one of the worst crops in terms of pesticides, fungicides, and herbicides.  And remember that pesticides can have estrogenic effects, but also carcinogenic effects, and that's why we choose organic most of the time.
I also have an article here with 3 tricks to make your coffee super healthy.
With respect to the discussion of eating things in "moderation"... Keep in mind though that I don't agree with people that say "everything in moderation" ... For example, there's ZERO reason to consume trans fats in moderation. They're just too deadly to even consume at all in my opinion, when you can choose natural healthy fats instead.  And why choose to eat high fructose corn syrup in moderation when you can use real sweeteners instead, such as honey, stevia, or maple syrup.  I'm sure you get my point.
To summarize, I think the biggest thing you can take from this article is that many foods and drinks have some negative compounds in them, and some beneficial compounds too.  If you keep good variety in your diet, and don't over-consume any particular type of food or drink, the health benefits can be amazing from many of these delicious foods and drinks.  But even some healthy foods can have their problems if over-consumed.
That's why I enjoy ONE cup of daily coffee, ONE (or occasionally two) cups of daily red wine, one or two cups of a variety of teas daily, ONE serving of a leafy greens salad each day, Nightshade vegetables like tomatoes and peppers a couple times a week, the healthiest types of aged cheeses a few times a week, and even the occasional dark beer... and I know that these are generally doing a body good... PLUS, they're just really enjoyable and a fun part of life!

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Are You Being Exposed to These Hidden Carcinogens in Bread, Cereal, Potato Chips, Fries, and More?

by Cat Ebeling - RN, BSN & Mike Geary - Certified Nutrition Specialist
Co-Authors:  The Fat Burning Kitchen


You've probably heard conflicting opinions out there in the nutrition world if breads, cereals, and other grain-based foods are good for you or not.  On one hand, you've got the mega-powerful multi-billion dollardollar food companies that make huge profits off of cheap grain-based foods and they attempt to convince the public that breads, cereals, etc are "healthy".

On the other hand, you've got the select camp of scientists, journalists, some nutritionists, etc that believe that humans are still adapted to eating more of a "Paleo" style of dietdiet, which greatly limits grains of all types, since grains historically never comprised more than a tiny percentage of the human diet until just the most recent agricultural age, which allowed mass production of grains for the first time in human history.

But let's forget about the "whole grain is healthy" propaganda camp vs the Paleo style nutrition camp (which I lean towards mostly, except for weekly cheat meals... because let's face it, breads and cereals are tasty, and even if we weren't meant to consume large amounts overall, I know I still want my weekly cheat meals!) ... Instead, let's focus on one particular nail in the coffin for breads, cereals, and the biggest offender, fries and chips...
The Carcinogenic Acrylamides (there's good and bad news)
You may have heard about "Acrylamides" and that their possible negative health effects as a Acrylamides, but maybe you were unsure which foods have the highest concentrations.  Well, fried starchy foods are one of the worst offenders!  Acrylamides are created mostly from starchy foods that have been subjected to a high temperature. That includes foods like potato chips, french fries, corn chips, cereals, bread, crackers, pretzels and more.
Basically any starchy carbohydrate cooked at a high temperature through any method of toasting, roasting, baking, or frying will contain higher levels of acrylamides.  Acrylamides generally don't form if a food is cooked using water.  It can also be found in toasted and roasted cereal grains and bread products -- again with the highest levels contained in those baked to a golden brown... so that brown crust on the bread actually contains the highest levels of this carcinogen.
And, sorry french fry lovers... the highest acrylamide levels have been measured in any type of fried potatoes.  Potato chips and french fries fried to a golden brown contain the highest levels of nasty acrylamides.
How bad are Acrylamides?
Acrylamides in foods were discovered in 2002 by Swedish scientists, and made some big headlines (at least in America) when they were first reported. The Food and Drug Administration (FDA) really has not acknowledged the negative impact of cancer-causing acrylamides, and food manufacturers, so far, are not putting warning labels on their products concerning the levels of acrylamides, either.
Acrylamides are cancer-causing chemicals that are created when foods are grilled, fried, baked or roasted at fairly high temperatures.  It is thought that an amino acid found in starchy foods, changes its form when heated to become acrylamide. High-temperature cooking methods, such as frying, baking, or broiling, have been found to produce the most acrylamides, while boiling and steaming produce far less.
Researchers in Europe and the United States have found acrylamides in certain foods that were heated to a temperature above 120 degrees Celsius (248 degrees Fahrenheit), but not in foods prepared below this temperature.
The World Health Organization, (WHO) and the Food and Agriculture Organization (FAO) stated that levels of acrylamides in certain foods pose a "major concern" and more research is needed to determine the dangers.
In one study, it was found that women who consumed 40 micrograms or more of acrylamides each day had twice the risk of endometrial and ovarian cancerovarian cancer risk of women who ate foods with little or no acrylamides. 40 mcg is the amount of acrylamides in a small portion of potato chips.
Acrylamide levels in certain foods:

• Potato chips - 546 micrograms/kg
• French fries - 698 micrograms/kg
• breakfast cerealbreakfast cereal - 131 micrograms/kg
• coffee - 8.5 micrograms/kg

Take note that although coffee is listed here with very small amounts of acrylamides (due to the roasting process of the beans), it is theorized that the high antioxidant levels in coffee counteracts any negative effects of this small amount of acrylamides.
Are there substances that protect your body from acrylamides?
Considering that acrylamides are found in the highest amounts in foods you should be avoiding anyway, here is yet another big reason to avoid those foods. It's particularly important to stay away from the biggest offenders as much as possible:  French fries, potato chips, corn chips and cereals.
But let's be real... although they should be limited as much as possible, not many people want to fully give up these foods!  So with that said, how do we protect ourselves from possible harmful effects of acrylamides when we do choose to indulge?
The answer lies in antioxidants!
Researchers found that three types of antioxidants in particular -- tea polyphenols, resveratrol, and a substance found in garlic, slow down or counteract the damage that acrylamides can do to our bodies.
Polyphenols are found in all types of teas -- black tea, green teagreen tea, white tea, red tea, etc., but it is green tea and white tea that contain the highest levels of healthy polyphenols.  With that it mind, it might be a good idea to drink high antioxidant teas on the occasions that you are eating high Acrylamide foods.
Resveratrol is the famed antioxidant found in grape skins and red wine.  It is also found in peanuts that have red skins, like Spanish peanuts.  Again, you might hypothesize that a glass of red wine and the antioxidants within can help protect against the effects of foods with Acrylamides.
Diallyl trisulfide is a compound found in fresh garlic that has been roasted, smashed or minced. Besides fighting off the bad effects of acrylamides, it is also a potent immune system booster.  All three of these compounds are also extremely effective antioxidants.
Although these particular types of antioxidants were pointed out by researchers as potentially helping to inhibit negative effects of acrylamides, I wouldn't assume that other powerful antioxidants don't help too.  As you know, cinnamon, turmeric, and other herbs such as basil and oregano, as well as all berries are extremely potent sources of antioxidants that could potentially be protective as well.
The bottom line:  As much as you can -- avoid fried, roasted or baked starchy foods... especially french fries, potato chips, and corn chips; as well as processed cereals, breads, and crackers.
Not only are these specific foods empty calories with very little micro-nutrition density, they are also insulin increasing (can pack on belly fatbelly fat), and potentially cancer-causing foods.  Acrylamides are simply one more reason to avoid them.
On your "cheat meals" when you choose to eat starchy foods that may be high in acrylamides, make sure to wash it down with some high-antioxidant green teagreen tea, oolong tea, white tea, rooibos tea, or another great source of antioxidants.  Prograde Longevity is another great source of potent synergistic antioxidants that can also help to protect your body when you eat these foods.
If you don't already have a copy, make sure to check out our Fat Burning Kitchen program for our fully comprehensive system to transform your kitchen and your body into a fat-burning machine.


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The Energy Drink Scam -- Do Energy Drinks Help You, or Can They Actually Make You Fat?

by Mike Geary, Certified Personal Trainer, Certified
Nutrition Specialist
Author of best-sellers:  The Truth About Six Pack Abs
& The Top 101 Foods that FIGHT Aging

Today I have a little rant on energy drinks...
I receive a ton of questions about all of these new "energy" drinks
that have hit the market over the last few years. They seem to be
all the rage, and they promise you the world with outrageous claims
of all of the super energy that you are going to have, and how you'll
become the best athlete in the world, start lifting cars over your head,
and get a perfect body.

So a couple questions arise:
Are these "energy" drinks really any good for you?
Do they actually increase your energy?
Do they really have some sort of magical energy formula?
Will they help you lose weight?

First of all, let's look at what most of these energy drinks are usually
made of. Most of them are simply carbonated water loaded with gut-fattening
high fructose corn syrup (or other added sugars), caffeine, the amino acid
taurine, and some crappy artificially-derived vitamins added for show to
trick you into thinking there's something healthy about these concoctions.

Let's start with the high fructose corn syrup (HFCS). Well, here we've got
empty calories that will go straight to your belly fat, and that are possibly
even WORSE for you than plain old refined sugar (although that's up for debate,
but semantics in the big picture).  Some energy drinks use other added sugars
instead of HFCS, but it doesn't really matter, because they are all gut-fattening
empty calories with no nutritional benefit.

Ok, so you say that they also have low-sugar or sugar-free varieties as an
alternative to the HFCS-laden energy drinks. Yes, but now you have the problem
of the harmful chemicals in the artificial sweeteners which have their own set
of health dangers.

Another problem with artificial sweeteners is that there are some research
studies that indicate artificial sweetener use leads people to inadvertently
consume more calories and gain more weight in the long run... in addition to
having a negative hormonal effect in the body.  I won't go into all of the
details on that topic because that would fill up an entire discussion by itself.

Just trust me that artificial sweeteners and artificial chemicals in food in general,
are ALL bad news for your body!  It's never a good idea to try to "trick" your
body with artificial tastes.

What about the caffeine?

Well, first of all, caffeine doesn't in itself provide "energy". Technically,
the only substance that actually provides energy is calories
(from carbs, protein, and fat).

However, caffeine can be an aid for livening or waking some people up, by
means of stimulating the central nervous system.

Instead of caffeine artificially added to some carbonated "energy" drink,
I'd rather get my caffeine from a natural source like green, white, or oolong teas
(or my new favorite - yerba mate teas), which actually provide very powerful healthy
antioxidants too!

Keep in mind though, if you're a regular daily coffee drinker, you probably have
some level of addiction to caffeine and probably wouldn't receive too much benefit
from the caffeine in an energy drink anyway.

Tip:  try to drink more tea and reduce your coffee intake to only a couple days
per week max to reduce your dependency on caffeine.  Most teas contain much less
caffeine than coffee, and some teas (such as green, white, and oolong) contain
synergistic phytochemicals that work to slow the response of the caffeine that
they do contain.  This means you get a milder response from the caffeine in green,
oolong, or white teas compared to the harsher jittery response that some people get
from coffee.

Now what about that so called magical blend of taurine and B-vitamins that they
load into these energy drinks?

Well, big deal...you get taurine in almost any protein source.
And the vast majority of those artificially added B-vitamins are simply coming
right out into the toilet in your pee. Vitamins are best obtained naturally
from a REAL food source, not artificially added to some carbonated drink.
Your body just doesn't use fake sources of vitamins as readily as natural sources
from real food.

So as you can see, in my opinion, I give all of these energy drinks a big time
THUMBS DOWN!  Don't fall for the ridiculous marketing of all of these so-called
"energy drinks".

Instead, here's my recipe for my own home-made energy drink:

1.  Make a big iced tea mixture using green tea, white tea, and yerba mate tea.
I like to add a little fruit flavor, so I'll use 1 tea bag of a raspberry or
blueberry hibiscus tea, and then use 2-3 green and/or white tea bags, and 2-3
yerba mate tea bags, and make a gallon container of iced tea.
I just use a small amount of stevia to lightly sweeten the batch of tea.

2. I buy a container of organic coconut water from a health food store,
or buy fresh coconuts to obtain the coconut water from the inside.

3.  For my healthy energy drink, I mix a half of a glass of the white/green/yerba
mate iced tea mixture and fill the rest of the glass with the coconut water.

This is actually a delicious and truly healthy energy drink instead of the
chemical-laden crappy energy drinks that everybody is getting suckered into
buying these days.

The green, white, and yerba mate teas contain a small dose of caffeine along
with a diverse mixture of powerful antioxidants and synergistic phytochemicals.
Plus, the coconut water is a rich source of electrolytes and a diversity of
vitamins and minerals.  Coconut water is known to provide a good instant energy
source, and also contains a small dose of medium chain triglycerides (MCTs),
which are healthy fats that are readily used for energy and also aid your
immune system.

So enjoy this natural healthy energy drink, knowing that you're doing your
body good instead of filling it with chemicals with normal store-bought
energy drinks.

Want to learn surprising superfoods that help you to look and feel younger
and leaner...

Unusual superfoods, spices, and herbs that FIGHT aging, HEAL your digestion, 
protect your joints & improve your brain

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