Exposure to toxins - environmental, metabolic, and food sensitivities.

Post too long for email - it is a book chapter draft.

Chapter Nine: Exposure to Toxins

Exposure to toxins is a large problem in modern life but it might surprise you to find out where some of the toxins are coming from. Traditionally viewed as toxins: chemicals used in plastics, fabrics, and in agriculture and heavy metals like leaded gasoline and formaldehyde in smoke or smog. Toxins we hear less about: we also make formaldehyde when we are stressed and we also make other waste chemicals as a normal part of metabolism - an athlete would make more after a hard workout. And if our gut microbiome is unhealthy it may also be making endotoxins - endogenously produced toxins made within us.

We are breathing, drinking, and eating toxins and using lotions and cosmetics with toxins - and we make our own toxins. The good news, we can also make our own antioxidants and increase our intake of B vitamins, vitamin C and D, magnesium and zinc in order to help our body and gut detoxify chemicals faster. We want the negatives in our lives to be fewer than the positive nutrients and lifestyle habits that help our body clear out toxins.

The burden of toxins on the body varies from person to person but most of modern people tested have been found to have a wide range of modern chemicals present in their body. It also accumulates with each generation as mothers are passing more toxins to the developing fetus than in previous decades. Genetically and nutritionally some people will be able to detoxify better than others. Metabolic pathways to build or breakdown other chemicals require functioning genes to encode the protein-based enzymes and also enough amino acids to build them.

Toxins include environmental chemicals and other modern chemicals used in agriculture like the herbicide glyphosate and the pesticide atrazine. Toxins can also include those we make during normal metabolic burning of sugar and fats or from breakdown of aged cells and other cellular debris. An unhealthy gut microbiome may be making endotoxins and various dietary ingredients may have unhealthy or toxic effects for specific individuals who are sensitive.

People who are under severe stress would tend to have reduced levels of nutrients available as they would be used up trying to cope with the increased demand to detoxify waste chemicals from metabolism. Extra antioxidants and B vitamins and magnesium may be needed and if unavailable then the metabolic waste is an oxidant - rust-like, except the oxidation is happening within living tissue. Membrane breakdown may occur with free iron, or excess toxins from the environment or other oxidative chemicals such as lactic acid and hydrogen peroxide. (Vilchis-Landeros, et al., 2020)

Stress also tends to lead to digestive upset and an unhealthy gut microbiome. Then we may have endotoxins being produced by negative species of gut bacteria like lipopolysaccharide (LPS), or from excess fungus or other parasites.

Our gut microbiome also can affect leptin levels beneficially and help us to maintain a healthy weight, or negative species may add to obesity risks. Low level yeast infections can cause a craving for carbohydrates and may add to excess weight and brain fog - mental fuzziness - difficulty concentrating or making decisions.

Having a healthy gut protects the body against direct threats of parasites or bacteria, but also against the indirect ones of a leaky membrane allowing undigested protein to enter the body and set up food allergies or autoimmune antibodies.

A healthy microbiome may also help protect against Alzheimer's dementia, as a negative species has been found to produce a protein that would promote amyloid misfolding in the brain. (Hung, Crowe-White, McDonough, 2023) Our gut and brain are connected directly via the lengthy axon of the vagus nerve which is like a tube through which chemicals can travel from either direction in addition to an electrical nerve signal. A healthy microbiome sends beneficial serotonin to the brain which helps us be calm and happy. An unhealthy microbiome may be sending chemicals that cause cognitive inflammation or Parkinson’s Disease (PD). (Klann, et al., 2022) Negative chemicals from the brain may also traverse the vagal axon and add to gut problems.

When I learned that ginger is very potent against intestinal worms, I started eating it more often. I have to avoid it now, as a TRP channel activator (more on that later), and interestingly, it is a plant source of albumin along with wheat and hemp seed kernels. It is the plant albumin that makes hemp kernels a complete protein food for vegans. When I had severe stress and apparently gut dysbiosis, I think I developed molecular mimicry autoimmune antibodies against egg white and I avoid albumin containing foods now, which includes all animal foods and sea animals.

Older people and people with chronic illness may also have reduced abilities to detoxify toxins. Very young infants and children have a less developed liver than later in life, and a reduced ability to detoxify chemicals until the liver is more fully developed.

Photo by Boxed Water Is Better on Unsplash

Defining ‘Toxin,’ and the old-school LD50 - Lethal Dose for 50% of a population.

What is a toxin? That the dose makes the poison is a truism in general, however modern chemicals have challenged the current standards for defining an environmental toxin.

Toxicity studies have traditionally and still focus on large dose risks - how much is too much? How much will cause death? How much will cause death, be lethal, in 50% of animals in a study? That is called the Lethal Dose,LD50, number. How much will cause cancer, to be carcinogenic? How much does it take to cause birth defects, to be teratogenic? Current toxins are evaluated on these older criteria - does it cause death? Does it cause cancer within a fairly short year or two time frame? Does it cause birth defects if a pregnant person is exposed to the chemical?

Endocrine disrupting or mimetic chemicals: More recent research has found new groups of chemicals that can cause negative health effects at much lower doses than what has typically been expected for poisonous effects. Endocrine disrupting chemicals mimic endocrine hormones within the body which are needed in very miniscule amounts - making very miniscule amounts of an endocrine disrupting chemical a 'toxic' risk, even though it isn't part of the official definition of a 'toxin' and safety testing doesn't screen for that.

Hormone disrupting chemicals common in some types of plastics or pesticides may mimic the effects of our hormones and cause feminine or masculine effects that may be significant during development phases of pregnancy or puberty. See: Endocrine Disruptor Compounds (EDCs) and agriculture: The case of pesticides, Y. Cambarnous, 2017, (ScienceDirect) BPA is an endocrine disrupting chemical that might be in some tincan linings and on the shiny coating of register receipts. Glyphosate may increase masculinity in female humans or animals and atrazine may increase femininity in male humans or animals.

Nanoparticles and heavy metals: Nanoparticles are very small particulate matter that includes toxic heavy metals and which may be found in smog and also can cause negative health effects at very tiny doses. Larger amounts tend to clump together within the lungs while smaller amounts may bypass our normal defense methods and be absorbed into the bloodstream. (Ackland, et al., 2015) (Heavy Metal Poisoning)

Radioactive waste or radiation: Radioactive material is also dangerous in tiny amounts. People who live in the area of the Gulf War and veterans who served there may have a body burden of depleted uranium (DU) and an increased risk for cancer. It also acts as a teratogen based on animal studies - promoting birth defects - and based on the sad rate of birth defects seen in Fallujah. DU has been found in urine samples of Gulf War veterans 7-8 years after the war. The environment in the area will also remain contaminated for a long time. (Al-Hadithi, et al., 2012)

Phytonutrients can help remove nano-toxins and heavy metals from smog and reduce negative effects of radiation or other carcinogens. A teratogen really just needs to be avoided, sadly for the residents of the region where the U.S. seem to have used significant quantities of radioactive bombs. The birth defect rate and severity became quite horrific. (Al-Ayash, 2019) I apologize for the war crime history of my nation.

Pomegranate peel and cilantro - plant phytonutrients can help.

Pomegranate phytonutrients have been found to help clump nanoparticles within the body into large enough clusters for the body to be able to identify the material as foreign and remove it. (Seok, Boo, 2017) Nanoparticles otherwise are too small to be recognized by white blood cells as debris to be cleaned up. Smog and bad air are a source of heavy metal nanoparticles. Vitamin C is also very effective for heavy metal toxicity or as an antioxidant for excess metabolic waste chemicals.

The fresh herb cilantro, used in Mexican cuisine, helps remove heavy metal toxins. I try to use about a quarter cup minced cilantro on my daily green salad and I have the herb dried for times when I am out of the fresh. Coriander is a spice made from seeds of the plant used for the leafy cilantro herb - one plant, two different seasonings and both are beneficial for health. Coriander and cumin are used in curries in India, along with ginger, turmeric and other spices or fresh green herbs like cilantro. The ground or whole seeds might be sauteed with vegetables and fresh herbs would be added at the end of cooking to retain flavor and color.

Green Guacamole

• Mash one fresh avocado with 1-2 tablespoons of raw apple cider vinegar, add a minced clove or two of garlic, and a generous 1/2 teaspoon of oregano and a tablespoon or two of dried cilantro, and a little salt. Makes about 4 garnish size servings or 2 larger servings.

Nature can heal, but the potency of phytonutrients also means that it can harm.

Tomatoes are a histamine trigger food, and a carotenoid source; hot pepper is a TRP channel activator which can be a problem for Irritable Bowel Syndrome (IBS) or other inflammatory bowel conditions. TRP channel activators also can add to a Mast Cell over activation condition and excess histamine.

Foods that are healing on average for most people might add to an inflammation burden for other people - making the typically healthy substance a 'toxin' for their own metabolism. Vitamin A and carotenoids are beneficial for health, unless the body is over activating them to the hormone-like Retinoic Acid and other activated retinoids. Then excess active retinoids become toxic in that they are causing the body to go into 'fight infection' mode and that feels like you have the flu - tired, body aches, headache, and puffy and itchy - also like seasonal allergies.

Over time Retinoid Toxicity can add to hippocampal damage and risk of schizophrenia and later Alzheimer’s dementia. Other mental diagnoses may be given in earlier stages. Retinoid excess can lead to histamine excess and severe anxiety, mania or paranoia may occur. Physical symptoms might be more of a concern for other people, including skin rashes and sun sensitivity. Low vitamin A and night blindness might be a symptom as too much of the inactive may be converted to the active form.

When common foods are identified as an individual problem, then avoiding them is the solution. That can mean spending more time reading food labels or skipping the mystery and cooking fresh food. When there are multiple food restrictions, it becomes important to find other foods with similar nutrients to substitute in the diet. It is also nice to adapt recipes so a favorite dish may still be enjoyed, kind of. I like the Green Guacamole occasionally as a change from plain avocado and it is a little zingy in flavor from the generous oregano and cilantro in addition to the garlic and vinegar. The dried herbs rehydrate and make it a darker green color. I haven't tried it with fresh cilantro; I think the effect would be different than the creaminess of the soft rehydrated herbs. I would go crunchier then and add minced sweet onion too. The fun thing about cooking for yourself is that you get to make it however you like it!

TRP Channel Activators

Toxins from the environment or that we make internally, and tasty spices in our foods, may all activate cell membrane openings called ion channels or TRP channels. Activation may cause varied functions to occur, but many allow calcium to enter the cell. Calcium inside of a cell will cause actions to start. Too much calcium, too much action, can lead to a cell dying from overwork, and an excess amount of toxic waste buildup within mitochondria or excess misfolded proteins in the endoplasmic reticulum where proteins are made. Misfolded proteins need to be removed. When life is in overdrive, the waste accumulates faster than our detox systems can break it down to safer chemicals.

TRP Channel activators include dietary spices and foods and some lifestyle factors:

Spices and foods: Caffeine, cinnamon, mint, horseradish, ginger, turmeric (used in curry blends), nutmeg, cloves, black pepper, hot pepper, and probably others but those are the most commonly used in foods. Cumin also contains a phytonutrient that activates TRP channels and may help with weight and blood sugar control (Legrand, et al., 2020) but it seems less of a problem for my bowel issues than the others mentioned.

Some of these might cause headaches instead of digestive upset. Cinnamon is a migraine cause for me and mint became one too. Mint is often recommended to help reduce headaches though. Huh? The TRP channels do many things and can help health in addition to causing pain or a cooling (mint) or warming sensation (hot pepper). These spices and foods are all medicinally beneficial - potent can be good or bad based on your needs. They also are Nrf2 promoters, fortunately there are many other beneficial foods and spices that are Nrf2 promoters and that helps with detoxification and increased production of our own antioxidants like glutathione.

Acidity overload: a large lemonade or acidic soda, or tomato dishes, acidic supplements in larger doses, coffee or Energy Drinks. Acidic beverages like coffee can be made more alkaline by adding a tiny dash of baking soda to coffee but if bowel sensitivity is a severe problem the caffeine would be a trigger too. As health returns, for a few years, the hypersensitivity of bowel conditions can become slightly more normalized but if IBS is present, it tends to remain somewhat of a concern for the rest of life. Extreme stress can be a cause and early childhood trauma can leave IBS as a chronic problem.

Being too hot ~ above 80’F or too cold, below 40’F - example: chilled sock feet on a cement basement floor in the winter leaving the body shifted suddenly colder or entering air conditioning on a very hot summer day - 100'F outside to 65'F inside - the body just felt a 40 degree shift in the weather. Bring layers of clothing so it is easy to add or remove a layer whenever needed. This is also a helpful habit for people with thyroid conditions as functioning thyroid metabolism helps us adapt more quickly to changes in temperature.

Pressure changes from a gassy meal or an amusement ride, or yoga position: more likely with fermented foods, or raw or undercooked vegetables, especially cabbage or cruciferous broccoli and cauliflower, or a large apple or pear, or a big serving of my tapioca pudding - these all promote more growth of our microbiome, which creates gas as a waste product; or carbonated beverages; or external from an amusement park ride or inverted exercise positions in yoga maybe.

EMF: EMF is an invisible 'toxin' of modern life that also activates TRP channels or other calcium channels and can add to chronic inflammation. Faraday cage on the modem or turning it off at night is a a good health habit.

Repetitive loud noise: Noise, repetitive loud noise, is a pressure change, and also activates TRP channels, so someone living next to a highway or railroad may be having health problems from the repetitive noise. Turning the bedroom into a musician's recording studio with foam blocks on the wall might help. Moving might too.

If Irritable Bowel Syndrome or other TRP sensitivities are present, a person might feel better to try to avoid the activators whether diet or lifestyle. With chronic stress or illness, increased numbers of TRP channels may be expressed so the person really is more sensitive to pain or touch than average people. With improved health over a few years, that increased number might drop back down closer to normal and favorite foods might be able to be enjoyed in small portions without the symptom flair up.

When Mast cell over activation is also a problem, avoiding TRP channel activators might be needed to prevent degranulating mast cells and adding to histamine excess.

Curry seasoning substitute for TRP sensitive folks: Typical curry spice blends include turmeric which adds the yellow color to curries, and ginger and hot pepper and maybe black pepper. While it is not as spicy or yellow, cumin and coriander, plus garlic and onion, is similar in flavor to an Indian curry in that they would be in a curry blend too. I tend to add thyme and rosemary and more recently have been adding Turkey Rhubarb Powder. It adds a yellowish color and bitter accent and rhubarb has health benefits. Green herbs that might be used include oregano, basil, cilantro, and marjoram.

The heat of hot pepper is from TRP channels being activated so a food with other seasonings is not going to seem spicy hot.

Add seasonings during the last ten minutes of cooking to retain the most phytonutrients and aroma. Rosemary is an evergreen like herb that can be added earlier, midpoint in cooking. Bay leaves are added to a soup broth at the beginning of cooking and removed. Herbs and spices add many Nrf2 promoters and other vitamins and minerals without adding many calories. The bitter accents also are satisfying to the appetite and provide medicinal benefits when activating bitter taste receptors found in our organs. They perform tasks for us instead of activating a taste bud on the tongue.

Bitter taste receptors and TRP channels are found throughout the body.

The dose makes the poison - our bitter taste receptors help guide us to a medicinal dose - the amount that tastes good and zingy. And tells us when to stop eating as the taste becomes overpowering and unpleasant. The digestive system also lets us know if we ate too much of a bitter food like horseradish or pomegranate peel or oregano and will send signals to stop eating as more bitter taste receptors are activated in the gut. Bitter tasting foods help with appetite and weight control and a healthy microbiome.

Many environmental toxins activate TRP channels or bitter taste receptors within the body, which causes havoc if there is excess activity of either type or membrane receptor. 'Mustard Gas' [bis(2-chloroethyl) sulfide] is a historical chemical agent used in WWI warfare with a low mortality rate (2-3%) but with long hospitalizations for the chemical burns and breathing problems. At the time it was impure and had a mustard yellow color as a liquid with a garlic or horseradish odor. It would cause skin irritation, respiratory problems and burning or stinging eyes from the TRP activating effects. (Patton)

TRP channel activating spices would not be considered toxins any more than vitamin A or carotenoids but to a sensitive individual they can add toxic effects from an unhealthy microbiome and other negative digestive symptoms. The mystery vaping deaths that occurred in late 2019 may have been early CoV, however the vape liquid ingredients were found to be irritants within the lungs and the base vape oil does not belong in the lungs either. Flavoring agents in particular were found to be irritants even though some are 'natural'. Cinnamon or mint flavor in the mouth is tasty, but in the lungs are TRP channel activating irritants.

For restoring or maintaining health we need to listen to our own body and pay attention when things change over time or with stress or illness. If something hurts stop doing it. If it is the smoggy air that you live in, then work on cleaner air and increased nutrient protection from the diet. Herbs and spices and other medicinal foods like pomegranate peel can help protect us from within by chelating nanoparticles, heavy metals or excess iron; and providing polyphenols that promote Nrf2 and reduce inflammation.

Curry-style Chickpea Pasta and Peas Summer Salad

• ( ~ 4 servings with 14 grams protein)

• 8 ounce box chickpea pasta - cook, drain, saving a a half cup of cooking broth*.

• 1 can sweet peas, or half a pound of frozen peas, cooked and drained.

• 1 cup chopped sweet onion

• 1/2 cup chopped cilantro

**Dressing** ~ 1/2 cup of the broth, 1/4 cup raw apple cider vinegar, 2 tablespoons of olive oil, 1/2 cup Nutritional Yeast Flakes, 1/2 teaspoon powdered rosemary or sage, 1 teaspoon cumin, 1 teaspoon coriander, 1/2 teaspoon of Turkey Rhubarb Root powder, and a little salt.

**For a microbiome treat** - add a layer of romaine lettuce, 1/2 cup of the pasta and peas to one presoaked tapioca/rice paper Vietnamese spring roll wrappers, (Banh Trang), and form cold salad roll sandwiches. They are ready immediately or will last one or two days refrigerated. Saran wrap helps with the folding, burrito style, except the rice paper sticks together. Tapioca starch is the first ingredient even though they are called rice paper wrappers, the texture is more gelatin like and stretchy than paper like. Our colon benefits from our eating resistant starch foods like tapioca and sticky rice, cold pasta salads, legumes or grains, and fresh vegetables.

*I added a teaspoon of thyme, and two large shiitake stems to the cooking water and saved the broth to use later in soup. The bean pasta cooking water is starchy and protein rich. The mushrooms and thyme added more flavor. Smart cooks plan ahead for other dishes such as making extra sauteed onions to use in two different recipes.

Eat defensively - add more flavor to your food.

Toxins are numerous, of the obvious type like glyphosate, atrazine, and depleted uranium, and the less obvious waste products we produce during metabolism, or the toxins and unhealthy microbiome might produce, or the food additives that have questionable health effects, or the healthy foods and spices that might be personally inflammatory and therefore not healthy for that person.

Avoiding commercially grown food, buying more organic, can help. Preparing whole foods from scratch can also. It can also help to add more herbs, spices, onions, garlic, and other functional foods to meals, even if it was a canned or frozen meal. Functional foods provide health functions for the body in addition to providing basic nutrients. TRP channel activating and bitter tasting phytonutrients perform helpful services for our cells and can help with weight and support the microbiome - medicinal or therapeutic functions.

Eat more flavorful spices and it helps the body to remove toxins and increase the Nrf2 anti-inflammatory pathways.

Around the world many of the same herbs and spices are enjoyed with a few variations to add unique flavors for regional dishes. Many of the world's favorite spices also provide salicylates which are pain relieving and similar to aspirin. The dose makes the poison - that is the old style definition of a toxin - too much will harm but a little can taste good and be medicinal. The endocrine disrupting chemicals are a poison to development even at very low doses.

Eat to taste and learn which flavors are your favorites - they can help mood and reduce pain.

Herbs and spices commonly used in different regional cuisines:

• Asia/China - The traditional Five Spices, a blend, are cinnamon, cloves, star anise, fennel and Sichuan peppercorns. Others: ginger, garlic, fresh basil, cilantro, mint, and green onions, chili peppers, cloves, cumin, coriander, galangal, lemongrass, spearmint, turmeric.

• India - turmeric, cumin, coriander, cardamom, cloves, nutmeg, cinnamon (Garam masala blend), Star anise, cilantro, fenugreek, mango powder, Bay leaves, fennel and mustard seeds.

• Italy - basil, oregano, sage, thyme, rosemary, parsley, Bay leaves, saffron, garlic, onion, olives, anchovy paste.

• Tuscany - basil, oregano, thyme, rosemary, marjoram, fennel seeds, garlic, sage, anise, laurel leaf (Bay leaves), citrus peel.

• Mexico - oregano, cumin, coriander, cilantro, chili and other hot peppers, allspice, thyme, basil, rosemary, sage, cloves, lime, onion, garlic, cocoa powder, spearmint.

• Middle East - Cumin, nutmeg, cardamom, sumac, fenugreek, mint, parsley, olives, sesame seeds, lemon and lime peel. Za'atar is a spice blend in frequent use which may contain oregano, thyme, marjoram, sumac, cumin, sesame seeds, and salt.

• Saudi Arabia - cinnamon, cloves, black pepper, hot red and green peppers, allspice, ginger, mint, parsley, Bay leaves, basil, dill, rosemary, garlic, onion.

• Lebanon - cinnamon, coriander, cumin, cardamom, cloves, nutmeg, allspice, paprika, black pepper.

• Thai - cardamom, cinnamon, coriander root and seeds, cumin, ginger, turmeric, galangal, Holy basil, sweet basil, lemongrass, lime, spearmint leaves fresh in salad, garlic, onion, green onion. (Emerson, thailandforme)

We live in a world with toxins, and create more, it makes sense to eat defensively with protection and clean up in mind. Plants make the potent phytonutrients to protect themselves from the harshness of weather extremes and to discourage insects from eating them. All we have to do is eat a reasonable dose - a tasty dose - and it provides a beneficial amount instead of an irritant overload. The eating population of the world seems to know what they are doing when it comes to favorite herbs, spices and functional foods like ginger, citrus fruit, onions and garlic, fennel, sesame and mustard seeds.

Sumac: Powdered sumac has medicinal benefits similar to pomegranate peel. Sumac is a wild shrub with magenta red seed pods in the fall, seen along roadways throughout the world. A grayish seed pod variety is toxic, don't eat that. The reddish magenta colored sumac has a lemony taste when dried and powdered. It adds a pretty magenta accent to a rice dish when added in advance - it rehydrates then and the color is more obvious. Sumac or Za'taar is likely to be in shaker bottles at the table - garnish to individual preference. Sumac is a strong diuretic and too much of that is too much of a diuretic.

Powdered Citrus Peel: Dried lemon or lime is also used in shaker bottles at the table in Middle Eastern cuisine and that might also benefit from the individuality as citrus peel can cause histamine excess symptoms for sensitive people. Our taste buds direct us to an amount that is tasty, and the bitterness becomes more apparent once satisfied - it won’t taste as good or may even taste bad.

Bay or laurel leaves are a standout in our world diet and even have a noble name *‘Laurus nobilis’*. Bay leaves were used for the Olympic athletes who won and it led to gold and jeweled versions of the leafy crown. Some regions may use similar leaves from a different species than *Laurus nobilis*. (Bay laurel leaves/chefsresource.com)

Other standouts, in addition to Bay laurel leaves, from the lists above include: Cumin, coriander/cilantro, basil, rosemary, oregano, onion and garlic, black pepper/chili or hot peppers, cardamom, cinnamon, cloves, nutmeg, Star anise, fennel, thyme, and turmeric. Others mentioned less often include: ginger, galangal, sage, parsley, fenugreek, lemongrass, fresh mint, spearmint, marjoram, lime, allspice, saffron, sumac, cocoa, mustard seeds, olives and anchovy paste.

Many of these herbs, spices and functional foods have potency against SARS-CoV-2 spike pathology, including ginger, garlic, curcumin (turmeric), limonene and rutin (citrus peel), thyme, sage, cinnamon, cardamom, cloves, and nutmeg.

Black cumin seed extract (Nigella sativa), St. John’s Wort, Licorice, Dandelion leaf extract, Milk thistle extract, Prunella vulgaris, algae, andrographis extract and propolis or honey are also protective.

Nrf2 promoting phytonutrients that would help include quercetin, luteolin, fisetin, and apigenin. These are in some of the favorite herbs and spices and are found in unpopular ones too. Quercetin is found in most produce in varying amounts. Glutathione, our antioxidant which Nrf2 promotes the production of, also is protective.

Nutrients with protective benefits against spike pathology include vitamins C, D, and K2, N-acetyl cysteine (NAC), magnesium, zinc, and fish oil.

Melatonin and nattokinase may also help. (Halma, et al., 2023, see Table 2)

Many more wonderful seasonings are also used throughout the world and there are other regional cuisines that I didn't mention. This is a sampler of the world's favorite herbs and spices.

Lemongrass: Lemongrass essential oil can be a simple way to add a bright accent to Thai or Asian style dishes. Edible grade essential oil is needed and essential oils are so potent that only one drop for about four servings is needed or it will be overpowering and ruin the dish.

Bay leaves: The eating population of the world are onto something with Bay laurel leaves. A phytonutrient (water soluble artecanin) in Bay leaves was found to be potentially the most potent against SARS-CoV-2 of a large number of chemicals analyzed in a molecular docking study (computer simulation of a phytonutrient’s reactivity with another chemical/SARS proteins. Delphinidin was found to be second most active, potentially, against SARS-CoV-2. Delphinidin was discussed in chapter 2 as an Nrf2 promoter. (Al-Shuhaib, et al., 2022)

Bay leaves are a very sturdy evergreen leaf that you add to the soup broth or bean pot at the beginning of cooking and remove at the end - still basically a very sturdy leaf. So why add it? What happened? They don’t add a particularly strong flavor yet soup made without them just doesn’t seem the same to me. The aroma is mentioned in articles but that doesn't seem like the main reason I miss it in soup when I run out of Bay leaves. Some phytonutrients may be dissolving in the soup and possibly leaf phospholipids are adding creaminess to the broth. Bay leaves are a soup mystery that the world population seems to enjoy anyway.

Cooking tip - if the Bay leaves are small or broken pieces - tie some in cheesecloth so the packet can be easily removed at the end of cooking or maybe a teaball. Budget tip - buy them at an Indian market for a better deal - but then they may be a larger similar leaf that is from a tree in the cinnamon family instead of being a laurel family member. A tiny spice jar of Bay leaves can cost the same price as a quarter or half pound of full-size leaves at the Indian market. (Bay laurel leaves/chefsresource.com) The tiny spice jar would make two batches of soup for me. I usually add 4-6 leaves to a two-quart pot of bean soup - enough leaves to almost cover the surface of the broth; along with a one-inch piece of wakame seaweed which improves digestibility of the beans and adds creaminess to the broth.

Gumbo file: A very American spice is known as Gumbo file but was originally called Choctaw spice. In the 1700s it was a major export crop from the Americas to Britain and Europe (along with tobacco and cotton). It is made from powdered sassafras leaves which thicken and emulsify a soup broth or my licorice pudding. Leaves add phospholipids to a broth which is an aqueous mixture in which liposomes will form. The liposomes form around some of the watery broth in a membrane packet of phospholipids that makes the nutrients more bioavailable and the broth creamier and thicker. Gumbo file is used to thicken Creole gumbo soups and is added in the last few minutes of cooking. It simply needs to return to a simmering boil to thicken into a starchy broth.

I like to add rosemary to a broth when there is about 20-30 minutes of cook time left and thyme similar or with ten minutes left. Other more delicate leafy herbs should go in near the last minutes of cook time. Cumin, coriander and other ground seeds can go in with the thyme or right at the end. The aromatic phytonutrients and colorful pigments are heat sensitive and will breakdown, losing flavor, aroma, and color.

The world's favorite herbs and spices fall into two clusters in my thoughts - the baking spices, and the savory herbs.

Baking spices blend well together and are used in baked goods in Western cooking (pumpkin pie spice blend) and in savory sauces in Indian and Middle Eastern cuisine. They include cinnamon, allspice, cloves, nutmeg, cardamom, and Star anise. Cocoa and ginger also blend well with some of this group. Mexican mole' is a sauce with cocoa and cinnamon and hot pepper among other ingredients.

Savory herbs and spices blend well together - better to use a few at a time to allow some to stand out. These include oregano, basil, rosemary, thyme, marjoram, mint, Bay leaves, sage, parsley, fennel/anise, dill, and fenugreek. Lemon balm could be added to this group.

Savory spices made from seeds include cumin, coriander, cardamom, and mustard.

Roots used as a dried powder include turmeric, ginger, and galangal. Horseradish and Turkey rhubarb root are also flavorful roots used as powdered seasonings.

The onion/garlic family includes green onions, Lemongrass, leeks, and shallots. They are all strong Nrf2 promoters.

Black pepper, hot peppers and chili peppers are potent TRP channel activators which can help clear a congested nose and give a sense of sudden warmth. They are also Nrf2 promoters - in general, herbs and spices contain fragrant and flavorful phytonutrients, some of which will also promote anti-inflammatory Nrf2 and inhibit inflammatory NFkB.

A runny nose and watery eyes mean TRP channel activation occurred.

What is a toxin? Anything that the body can't cope with in the quantity presented. Breathing in black pepper or cinnamon accidentally can leave you sneezing and with tearing up eyes and a runny nose. The body says 'No!'.

If something occurs or you just start noticing a headache or other odd feelings - go outside and see if fresh air will help. Our indoor environment can become smoggy in its own way - too little circulation, or maybe something did happen to cause volatile fumes.

When the body has 'seasonal allergy' symptoms - it is not 'normal' - it is the body saying something is wrong, please fix it. Then it is up to us to play detective and try to figure out what changes might help. An industrial spill may mean leaving the area temporarily or longer depending on the contaminating chemicals. Phytonutrients can help with healing and detox, but if toxins are too present, then reducing the load is also needed. A cup of herbal tea is helpful, but if inflammatory foods or habits are used daily then the body burden might be too great to feel much relief.

Reduce the negatives and increase the positives is our toxic burden goal.

Glyphosate: Glyphosate and other Roundup ingredients are a health negative. It is harmful to aquatic species and amphibians as the glyphosate is able to pass through thin membranes more easily because of other ingredients in the herbicide. It is collecting in soil and harming soil microorganisms too. It was originally synthesized as an antibiotic and mineral chelator - and it still functions in those ways. Magnesium and other minerals are depleted from the food supply by binding with glyphosate. Our microbiome is at risk and digestive problems may occur. It is an amino acid, similar to glycine but forming dysfunctional proteins due to a larger side chain than tiny glycine has. Glycine is used in portions of a protein chain that will fold. Glyphosate can be incorporated into protein chains instead and cause a misfolding spot.

Seasoned (Non-GMO or Organic) Tofu Cubes

I have found commercial tofu makes feel unwell, so I only use organic or non-GMO tofu or tempeh. I skip non-traditionally fermented types of soy products too, because of the naturally occurring anti-nutrients that fermentation help break down.

• 1 pound extra firm tofu cut in 1/2 inch cubes

• 1/2 cup chopped onion

• 2 tablespoons olive oil

• 1 1/2 tablespoons powdered Lion’s Mane mushroom

• 1 teaspoon thyme

Sautee the onion in the oil for a couple minutes. Remove from heat, add the tofu and Lion’s Mane powder and stir until the powder is dissolved on the tofu, add the thyme and stir. Return to medium/high heat for a couple minutes, with a lid. Stir occasionally. The tofu is soaking up flavor. Turn down the heat and let it simmer for 5-10 minutes. It doesn’t need to cook long.

Asian style Nappa salad with seasoned Tofu

• 8-10 Nappa leaves cut in halves lengthwise and then in thin strips.

• 1/2 cup chopped onion, similar thin strips ideally.

• 3 tablespoons sesame seeds

• 2 tablespoons sesame oil

• 1 drop Lemongrass essential oil

• 4 tablespoons raw apple cider vinegar or rice wine vinegar

• 1-2 tablespoons of raw honey

• 1/2 teaspoon of salt

• the pound of seasoned tofu cubes and cooked onion.

Mix seasoning ingredients together in a small bowl and add to the Nappa, onion and tofu in a larger bowl. Mix well. Makes about 3 cups of protein rich salad. For a colon microbiome treat, add some romaine lettuce and wrap in Vietnamese spring roll wrappers. Making my own salad rolls is my new favorite thing - the benefits of pudding and a salad at the same time - and its finger food!

We could spend more time on toxins and what they do - but why not spend the time cooking instead? and eating delicious food that will do the work of protecting us mostly on its own? *Exercise, sleep, water, not overeating, there are still jobs for us to do too.

Disclaimer: This information is provided for educational purposes within the guidelines of Fair Use. It is not intended to provide individual guidance. Please seek a health care provider for individualized health care guidance.

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