General Immune Boosting and Anti-viral/bacterial Protocol

 

General Immune Boosting and Anti-viral/bacterial Protocol

 Vitamin C with Quercetin: 1000mg 2 caps 2-3x daily to help with mucous membranes, inflammation, etc

 NAC 500mg daily for prevention 1-3x daily for congestion and inflammation (natural mucolytic)

Elderberry Syrup -1tsp up to 6x daily for sore throat, anti-viral, immune support.

Vitamin D3 -20,000IU adults, 10,000IU for kids for 10 days Or prevention 4-6,000IU daily

Zinc 10-15mg daily

 Cold and Flu Formula

Ingredients:

Sambuccus spp., Usnea spp., Sarracenia purpura, Tanacetum parthenium, Rosa spp, Ligusticum porteri, Echinacea angustifolia, Andrographis paniculata, Physalis peruviana, Inula helenium, Uncaria tomentosa

1-2 droppers full 3x daily for 10-14 days

—————-

 ELDERBERRY:

Elderberry contains several healthful immune boosting properties, including antioxidants, tannins, vitamins A, B, and C, and flavonoids, just to name a few.

Vitamin A – 50,000IU for adults 25,000IU for kids for 3-4 days

Is crucial for maintaining vision, promoting growth and development, and protecting epithelium and mucus integrity in the body. VitA is known as an anti-inflammation vitamin because of its critical role in enhancing immune function.

 Vitamin D 20,000IU adults, 10,000IU for kids for 10 days

Tied to Lower Risk of Colds, Infections. — There’s preliminary evidence that adequate amounts of vitamin D might help lower rates of respiratory infections. These infections include colds, bronchitis and pneumonia.

It modulates the innate and adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection

 Zinc is a trace element that the cells of our immune system rely on to function. Not getting enough zinc (Harvard Medical School researchers recommend 15-25 mg of zinc per day) can affect the functioning of our T-cells and other immune cells. But it’s also important not to get too much: an excess of the supplement may actually interfere with the immune system’s functioning and have the opposite of the intended result.So instead of chugging fizzy drinks loaded with vitamin C, stick to getting the nutrient from food. Strawberries and many other fruits and veggies are a great source. And if you aren’t getting enough zinc in your diet, try a zinc supplement. Chickpeas, kidney beans, mushrooms, crab, and chicken are all rich in zinc, and zinc-rich lozenges may also help boost your intake.

Naturopathic Approach to COVID-19

NOTE: COVID-19 is spread in large droplets by coughing and sneezing. This means that the air will not infect you! BUT all the surfaces where these droplets land are infectious for about a week on average – everything that is associated with infected people will be contaminated and potentially infectious. The virus is on surfaces and you will not be infected unless your unprotected face is directly coughed or sneezed upon. This virus only has cell receptors for lung cells (it only infects your lungs) The only way for the virus to infect you is through your nose or mouth via your hands or an infected cough or sneeze onto or into your nose or mouth.

 

How is COVID-19 transmitted?

It is now clear that human-to-human transmission of COVID-19 is possible and is occurring. Transmission is mainly through respiratory droplets and close contact – similar to how influenza is spread. The CDC defines close contact as being within 6 feet or within a room or care area for a prolonged period without personal protective equipment OR having direct contact with secretions of a person with COVID-19 infection. There is some evidence that fecal-oral or blood transmission may be possible, even when COVID-19 is not detected in oral swabs (3). Investigation is underway to determine how long COVID-19 can survive on various surfaces and possibly be transmitted through “fomites” (a fancy word for objects or materials that can carry infection, such as tabletops, keyboards, clothes and utensils).  

The incubation period is thought to be 2-14 days, with a median incubation period of 4 days. Patients are thought to be most contagious when they are symptomatic. However, a recent report (4) found that an asymptomatic woman who transmitted COVID-19 to 5 other people may have had an incubation time of 19 days. 

What are the symptoms of COVID-19?

What is important to remember is that the majority of infected people appear to have mild infections – with mild cold-like symptoms and fever, and likely many who have no symptoms. As noted above, there are case reports of asymptomatic carriers. However, most people who contract COVID-19 do seem to develop symptoms of some sort. 

Reported symptoms include:

  • Fever (which may not be present in the very young or very old, or immunocompromised)
  • Uncomplicated upper respiratory symptoms (Cough, sore throat, nasal congestion, malaise, headache, muscle aches)
  • Difficulty breathing
  • Mild pneumonia
  • Severe pneumonia (the severe pneumonia caused by COVID-19 is now named severe acute respiratory infection (SARI))
  • Acute Respiratory Distress Syndrome (ARDS)
  • Sepsis and Septic shock
  • Death

How and who do you test for COVID-19?

COVID-19 is detected by testing nasopharyngeal swabs (basically a q-tip up the nose), oropharyngeal swabs (a throat swab), and sputum for genetic material of COVID-19 by polymerase chain testing (PCR). The test kit is called the “Centers for Disease Control and Prevention (CDC) 2019-Novel Coronavirus (2019-nCoV) Real-Time Reverse Transcriptase (RT)-PCR Diagnostic Panel.” In the US, these test kits are NOT available currently through doctor’s offices, community clinics, or hospitals  (i.e. I do NOT have test kits). If I were suspicious that a child or parent in my office could have COVID-19, I would send them to the public health department for testing.

Currently, the recommendations are to test patients with fever and lower respiratory symptoms (cough or shortness of breath) who have had close contact with: 1) a person with confirmed COVID-19; or 2) history of travel from affected geographic areas with 4 days of symptoms; OR anyone with severe acute lower respiratory illness that requires hospitalization and does not have another diagnosis like influenza, eve without any known source of exposure. Remember, the CDC defines close contact as being within 6 feet or within a room or care area for a prolonged period without personal protective equipment OR having direct contact with secretions of a person with COVID-19 infection.

This is the protocol that was emailed to me by my local health department (8):

How do you treat COVID-19?

There are currently no specific antiviral medications known to treat COVID-19, Treatment is supportive with rest, fluids, oxygen, and more intensive care if needed. Scientists are actively researching possible existing or new antiviral medications that may have activity against COVID-19, and vaccines that may help to prevent COVID-19. Tamiflu will not work. While these efforts are critically needed, the manufacture and testing of a new pharmaceutical agents or vaccines is likely several months to over a year in coming.

Stat Source:

https://healthykidshappykids.com/2020/02/27/coronavirus-covid-19/?fbclid=IwAR2F1UgcRJz0UDZ14G52aQml22jtp3ZTdO0otRlD6rWiK6LPRiVirxzbN90

Natural Anti-Viral treatments.

HERB LIST CLIFF NOTES:

Sambucus spp: Anti-viral, antioxidant

Lomatium dissectum: Anti-viral, helps break up mucous

Grindelia spp: expectorant, reduce mucous

Astragalus spp: immune system support, anti-viral

Glycyrrhiza (Licorice root): antiviral, mucolytic, anti-inflammatory.

 Saracenia purpurea: anti-viral, reduce fever, diuretic

Ligusticum porterii: Antiviral, reduce sore throats, coughs, can improve various lung ailments. 

THIS IS A SHORT LIST THERE ARE MANY OTHERS

 

SPICE CABINET ANTIVIRALS: Oregano, Ginger, Lemon balm, Sage, Garlic, Fennel, Basil, Rosemary.

 OTHER SUPPLEMENTS:

Vitamin A

5,000IU infants; 10,000-20,000IU for children; 50,000IU for adults do this for 3 days.  This improves natural killer cells response, reduces inflammation, and antiviral activity, improves epithelia integrity. 

Vitamin D3 

2,000-5,000IU for infants; 10,000IU children, 20,000-50,000IU adults for 10 days then reduce dosing to 25%

has been called a “pro-survival molecule.” In this review of the literature on Vitamin D and immunity (19), the authors conclude that: 

“… vitamin D not only helps the immune system to be dampened during an excessive or chronic reaction (anti-inflammatory potential) but also to rapidly reach its completion or exhaustion, helping innate cells to kill bacteria or viruses. In this sense, vitamin D maintains its pivotal role as a pro-survival molecule.”

Cathelicidin produced by Vitamin D can neutralize LPS (lipopolysaccharides) that are responsible for so much of the damage that we see in sepsis, and also has antimicrobial and immunomodulatory effects. (20) Vitamin D deficiency may actually be considered a risk factor for sepsis and inflammatory disorders, so please ensure that your and your child’s vitamin D levels are optimized as I discuss below in how to protect your child.

Vitamin C

500-1000mg 2-3x daily for children, 1000mg 3-4x daily for adults

Antioxidant properties, improve integrity of mucosal membranes. 

Glutathione/NAC

Natural mucolytic, can be taken orally or nebulized, natural antioxidant and anti-inflammatory. 

Quercetin 

has also been found to inhibit the NF-kB pathway (23), and to improve survival and decrease cellular damage in a mouse model of sepsis  

COMMON SENSE!

There are commonsense measures to protect yourself from COVID-19 that you should be practicing regardless of whatever virus is circulating at the moment. The only unique recommendation with COVID-19 is to avoid unnecessary contact with non-domesticated animals due to presumed animal-human transmission. Other commonsense measures to protect yourself and prevent spread of illness include: 

  • Wash hands frequently, especially before eating or touching your face. Washing hands with warm soap and water for at least 30 seconds is the best option. This study found that washing hands even with plain running water without soap was more effective than ethanol-based hand disinfectants at killing the Influenza A virus! (36)
  • Avoid touching your eyes, nose, and mouth! Do your best to keep those little fingers away! 
  • Stay home when you’re sick, unless you need urgent medical attention. You may be increasing your possible exposures to COVID-19 if you don’t have it, or exposing others unnecessarily if you do.
  • Cover your cough with your elbow or tissues. Teach your kids proper cough etiquette. And if you use a tissue, immediately throw it into the trash and wash your hands.
  • Keep your distance. Try to stay at least 6 feet away from anyone who is obviously sick with fever and/or respiratory symptoms.
  • Irrigate your nose. While we do not know if nasal irrigation makes a difference for prevention of COVID-19, I believe that one of the MOST preventive things you can do for any viral respiratory illness is to irrigate your, and your children’s, nasal passages with Xlear nasal spray at the end of every day and after any potential exposure (work, school, playgroups, plane travel, etc.). This is a saline nasal spray with xylitol and grapefruit seed extract, both of which have antimicrobial properties. You cannot overdo it, and will not get “addicted” to it. Other options for nasal irrigation are a regular saline spray, Neti pot, and other sinus rinses like Neilmed.
    **Apart from regular hand washing, I believe that daily and frequent nasal irrigation is one of the MOST important things that we can do to prevent influenza and other viral respiratory infections from taking hold.** This is because after exposure to a virus, the influenza virus tries to invade and multiply in your nasal passages for at least 1-2 days before you develop any symptoms. Nasal irrigation can wash away viral particles before they have the opportunity to take hold, and thereby prevent many infections from happening in the first place!
  • Load up on foods and spices with antiviral properties. These include coconut oil, raw garlic, oregano, ginger, kimchi and other fermented foods, walnut, pomegranate, green tea, apple cider vinegar, and medicinal mushrooms (shiitake, maitake, reishi, cordyceps, turkeytail).
  • Eat lots of colorful fruits and vegetables. They are full of antioxidants which will destroy the free radicals that weaken our immune system and are responsible for making us feel sick when we catch a bug. Each color provides different antioxidant power – so be sure to eat a rainbow every day. If you’re kids aren’t the hugest vegetable eaters yet, give them their antioxidant dose with a smoothie packed with fruits AND veggies, use that smoothie to make jello with grass-fed gelatin or popsicles, sneak pureed vegetables into your spaghtetti sauce, soups, chilis, or whatever other way you can think of – be creative!
  • Stay well-hydrated. Stick to water, coconut water, herbal teas, and bone broth. No soda or sugary drinks, please! What’s a good estimate for how much water you need at a minimum? Divide your body weight (in pounds) in half and drink that number in ounces! Do you come close?
  • Drink your bone broth! Bone broth has amazing immune-supporting properties. See Amazing Bone Broth to get started easily making your own.
  • Eat fermented foods. The probiotics contained in fermented foods have tremendous immune boosting powers. In fact, the fermented Korean cabbage, kimchi, was found to have significant effects in preventing and fighting the H1N1 influenza virus! Other examples of delicious fermented foods to try include sauerkraut, pickles (try “real” pickles without added vinegar like Bubbies), miso, kefir, and kombucha.
  • Avoid simple sugars and processed/junk food. Did you know that your blood shows lab evidence of a lowered immune system within 30 minutes of eating simple sugars (like glucose, refined sugar, and fructose), and causes a 50% reduction in your white blood cells’ abilities to kill germs? White blood cells are our “army” cells that fight off germs. This effect is most noticeable 2 hours after ingestion, but is still present 5 hours later! Keeping blood sugar levels healthy has been shown to improve immune system activity.
  • Get fresh air and moderate daily exercise. Moderate exercise can boost the production of macrophages, the kind of white blood cells that “eat” bacteria and viruses. However, intense exercise can actually temporarily decrease immune function – so don’t overdo it!
  • Get adequate sleep. An increase in sleep actually increases the number of your white blood cells. On the other hand, loss of sleep even for a few hours at night, increases inflammation in our body which makes us more susceptible to catching the flu and having more severe symptoms. So make sure your whole family is getting enough zzzz’s. For tips on getting a good night’s sleep, 

 

 

 

 

January Newsletter 2020

January Newsletter 2020

January 2020 Edition

What's New

Colder temperatures may help reduce allergies and inflammation and research has shown that it can help you think more clearly and perform daily tasks better.

Planning for Your Best Health in 2020

Welcome to 2020. A new year and new - or renewed - resolutions. Whether you're determined to manage weight, reduce stress, strengthen relationships, or volunteer your services, the first step in choosing what to tackle is understanding your values and priorities. Visualize how the change would look for you.

Ask yourself: If I make this change . . .

  • What positive effects will I experience: (example, if you choose to focus on volunteer work, you are likely to create new friendships; if you volunteer as a family, you'll strengthen family ties).
  • What resources or support do I need?
  • How will I feel emotionally? Physically? Spiritually?

Changing behavior is tricky: it takes time, patience, good planning, and the willingness to accept setbacks even as you move forward. It takes at least 30 days to establish a new habit and become comfortable with your new routine, time requirements and available resources. Plan for success and be realistic about outcomes by anticipating how you'll handle challenges that pop up, whether its time constraints, external obligations, or lack of support from family and friends.

The following strategies can help you succeed.

Know Your Why. Why do you want to make this change? Motivation is an important predictor of behavior and, ultimately, success, so be honest about your why. How will success feel to you? Connecting emotion to your why strengthens your willingness to stick to the goal when things get challenging. I'll feel less stress because I will have more space around the house if I clean out the rooms and closets. Write down your 'why' and post it somewhere visible.

Set Goals and Have a Plan. Anything you want to achieve isn't about finding the time, it's about making the time - and that choice is always in your power. If you're unsure about forming goals and plan, ask your holistic health practitioner for assistance. Depending on what you are striving to change, you might set weekly or monthly goals.

Pull Together Resources. Sometimes the people we typically count are less than supportive of our goals, wondering how your commitment to change will affect them or your relationship. If you can't find support in your immediate circle of influence, seek out a like-minded group, an accountability buddy, a life coach or counselor. Your health practitioner can assist with resources and make suggestions for keeping you accountable for your progress.

Celebrate Success! In your plan, note the markers at which you will celebrate success. Rewards need not be expensive, just meaningful for you. Keep in mind that some rewards might be a natural consequence of your lifestyle change: A smile from someone you have helped through volunteer work, donating clothes that no longer fit after weight loss, or having room for a new desk in a cleared out space.

References

Food for Thought. . .

"Be the change that you wish to see in the world." - Mahatma Gandhi

Wild about Winter Greens!

If you want to liven up your salads, get wild about winter greens! Here's a list of cold-weather hardy greens that are packed with nutrition, flavor, and color:

Belgian Endive. Add kick to your salad with chopped-up endive leaves.Skip the crackers for your hummus or cheese spread by using a sturdy endive leave, raw or baked. Endive provides potassium, fiber, and vitamins B, C and K, as well as calcium, magnesium, iron and folate.

Beet Greens. With a mild taste similar to kale, beet greens should not be tossed when you chop off the amethyst bulb at the end. The greens provide an abundance of nutrients including vitamins A and C. Look for firm, fresh greens still attached to the root. Beet greens can be enjoyed raw in a salad, sautéed, braised or steamed.

Kohlrabi. A cousin to broccoli, kohlrabi (aka The German Turnip) has purple, pale green, and white varieties. Slightly sweeter than broccoli, it's high in potassium, vitamin B6, manganese, and folate. Use shredded or chopped, add to soups and salads; eat raw or sautéed.

Parsley. Beyond garnish, it's a green worthy of being added to your salad blends. Use parsley in the final steps when preparing soups, sauces, salad dressing, rice or pasta. A cup of parsley provides iron, potassium, vitamins A, C, K and folate.

Radicchio. Abundant in vitamin K and potassium, radicchio is one of the prettiest winter veggies. It adds color and texture to salads and entrees. It's also a great green for digestive health. Don't confuse radicchio with red cabbage; radicchio is a member of the chicory family and has a distinctive, unique flavor that will bring your meals to life.

Watercress. A lovely addition to any salad, watercress is a great source of nutrition, containing fiber, antioxidants and minerals. It contains a high amount of Vitamins K, A and C. One of the more delicate winter greens, it makes for a lovely garnish to any dish.

These powerhouse veggies are loaded with antioxidants, which are associated with reduced risk for chronic disease. Check with your health practitioner for more healthy dietary advice during the winter months.

References

Vibrant Winter Greens with Walnuts, Dried Cranberry and Lemon Vinaigrette

A healthy start to dinner, this winter salad is robust in flavor, color, and nutrition. Cranberries add color and sweetness against the vibrant dark greens and purple radicchio. Walnuts and raw broccoli slaw bring on the crunch and provide nutrition for the mind. The entire salad is complemented by a lemon vinaigrette dressing. The result is super-delicious! Ingredients for Vinaigrette

  • 1/2 tsp finely grated lemon zest
  • 2 tsp freshly squeezed lemon juice
  • 1 tsp sugar
  • 1/2 tsp Dijon mustard
  • 1/4 tsp fine sea salt, or to taste
  • 3 – 4 Tbs extra-virgin olive oil
  • Freshly ground black pepper to taste
Preparation
  1. In a small bowl, whisk together the lemon zest, lemon juice, sugar, mustard, and fine sea salt, whisking until the sugar and salt are dissolved.
  2. Add 3 tablespoons of the oil in a slow stream, whisking constantly until the dressing is well blended. Season with fine sea salt and freshly ground black pepper.
  3. If desired, whisk in the remaining oil in a slow stream, whisking constantly. DO AHEAD: The vinaigrette can be prepared ahead and refrigerated in an airtight container up to 3 days.
Salad Ingredients
  • 2 oz. chopped baby spinach leaves
  • 2 oz. finely shredded radicchio
  • 3 oz. chopped Belgian Endive
  • 3 oz. chopped savoy cabbage
  • 1/3 package of organic shredded broccoli slaw
  • 1/2 cup walnuts halves and pieces (or your favorite nut)
  • 2 oz dried, unsweetened cranberries (or currants, or diced apple pieces if you prefer)
Salad Preparation
  1. In a salad bowl, gently mix greens, cranberries, add nuts with dressing. Divide among plates.
  2. If using apple, dice and sprinkle over the top of each salad plate.
  3. Drizzle dressing over salad plates.
  4. Garnish with a sprig of parsley, if desired.

References

Ashwagandha: Herbal Support for Stressful Times

For more than 4,000 years Ashwagandha has been a staple botanical treatment in Ayurvedic Medicine. Ashwagandha is known as an adaptogenic herb: one that helps the body adapt to physical and emotional stress. It's also regarded as a strengthening tonic to support the immune system and promote healing during and after illness.

Though Ashwagandha (Withania somnifera) has potent effects on its own - including mild sedative and calming effects that can help with nervous tension and insomnia - it's often used in conjunction with other herbs carefully selected for each individual. Botanical scientists and Ayurvedic practitioners believe the synergistic effects produced when other herbs are used in combination with Ashwagandha would not occur with a single herb. Research is examining these effects as well as the role Ashwagandha plays in decreasing inflammation and treating certain forms of dementia. Ashwagandha also has been used for some forms of arthritis, anxiety, fatigue, and depression. Various forms of ashwagandha (tincture, extract, tea, liquid capsules) are selected depending on the health concern to be treated.

Ashwagandha, a small, woody shrub with tiny garnet berries, is a member of the nightshade family of herbs. If there is an allergy to other nightshade plants, then Ashwagandha may not be suitable for you. Ashwagandha can interact with other herbs and prescription medication; it is important to consult with a holistic physician who has training in botanical pharmacology before taking this herb.

References

Siberian Ginseng: Botanical Remedy for Immune & Stress Support

Siberian Ginseng (Eleutherococcus senticosus) is a botanical medicine distantly related to the more well-known Panax Ginseng. For a time, it was mistakenly believed to have the same properties as Panax Ginseng and promoted it as a less-expensive substitute.

Like Ashwaganda, Siberian Ginseng is an adaptogen. It has most commonly been used to support the immune system and adrenal glands when the body is under stress (such as after surgery, or during emotionally challenging times). A recent area of research on Siberian Ginseng is its use for upper respiratory infection. In studies to date, Siberian Ginseng has been used in combination with other botanicals, so more research is needed to determine how much of the healing process can be attributed to the ginseng.

In China and Russia, Siberian Ginseng is used to stimulate the immune system, for prevention of infectious diseases, and to enhance stamina and performance. Some research shows that it may help strengthen the immune system.

It's always best to obtain a Ginseng supplement from your holistic practitioners. This will ensure that you have a high-quality product that is the proper variety for your particular health concerns.

References

Keeping a Diet Diary

Whether you need to monitor eating habits to manage a health condition or because you want to lose weight, keeping a Diet Diary is a powerful tool for gaining insight about what, when, and why you are eating.

To often, we eat mindlessly, leading to poor choices and over indulgence, raising the risk for developing heart disease, obesity, diabetes, allergies, colds and food sensitivities. A Diet Diary shows how to improve food choices and helps create a foundation for good health.

Diet Diaries are easy to use. You can opt for paper-and-pencil journal formats or you can use an app from sources such as My Plate, MyNet Diary, My Fitness Pal, Yazio, or See How You Eat. Keep in mind, the apps provide superior data capture and long-term tracking so you can more easily spot pitfalls and see your success. Regardless of the format, track your eating habits during weekdays and at least one weekend day for at least two weeks, but ideally for a month. If you're striving to manage a health condition, your holistic doctor will have additional suggestions for you. What to Track in a Paper & Pencil Diet Diary Food Factors What did you eat? What time of day? Portion size (measure food or estimate: "palm-full of granola"); include # of grams of fat, carbohydrates, protein and calories Why did you eat? (physically hungry? have a craving?) Mind Factors What was your overall mood? Stress level? How did you feel after eating? (satisfied, guilty, ill) Were you distracted or attentive/mindful about your meal? Social & Environmental Factors Who were you with for the meal? Did you eat in a rush or were you relaxed? Were you doing another activity while eating? (working, watching TV, cooking) Physical Factors Did you have any physical symptoms during or after eating? (indigestion, reflux, gas, bloating) Did you have headaches, or mental/emotional fatigue?

Review your journal at the end of each day and summarize your habits. Note the key factors for why you chose to eat at the times you did, whether you made healthy or unhealthy choices, and what were the key triggers for eating at different times.

References

Guiding Principles

The information offered by this newsletter is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.
December Newsletter 2019

December Newsletter 2019

December 2019 Edition

What's New

The average person eats more than 7,000 calories on Christmas day, research carried out by Associated British Foods recently found. That's more than three times the U.S. Department of Agriculture’s recommended daily caloric intake.

Holidays: The Healthy, Homemade Way

You've heard the saying, "it's the thought that counts." This year, make your thoughts count with healthy homemade gifts. Do-it-yourself (DIY) gifts allow you to avoid the toxins that lurk in most store-bought products, save money, and promote the wellbeing of friends and family. As an added bonus, making gifts is a fun way to exercise creativity and relieve stress. In the spirit of the season, here are DIY gift ideas that are sure to boost the health and mood of everyone on your list.

Infused Oils. The cooks in your life will devour these infused oils, bottled with love. Place dried herbs of your choice in a sterilized, dry jar and cover with olive oil. Place the jar in a saucepan and fill the pan about a quarter full of water. Gently heat the herbs over very low heat, between 100° and 120° F for one to five hours, until the oil takes on the color and scent of the herb. Remove the jar and cool completely before labeling. Get creative with your label; be sure to date the mixture and list the ingredients.

Aromatherapy Bath Salts. Mix together one cup Epsom salt, a half-cup natural sea salt, 20 to 30 drops of your favorite essential oil and two to three tablespoons of dried herbs or botanicals. Transfer into a glass jar. Decorate the jar with paint markers or attach a creative label. Include directions: add a half-cup of bath salts to warm running bath water, submerge body, and relax!

Healthy Homemade Granola in a Jar. For people on-the-go, give a gift that will keep them energized and running at peak performance. There are tons of homemade granola recipes on the internet, and you can pick any one of them. Be sure to use organic, additive-free ingredients. All this gift takes is a trip to your local natural grocery store, a mixing bowl, an oven, and a jar to put it in. Suggested mix: Dried cherries, pineapple, and cranberries, almonds and cashews, toasted oats, and cacao nibs.

Natural Skin Care Mask. Help the women in your life beat dull winter skin with an all-natural skin care mask made of cranberries and yogurt. Simply puree a half-cup of cranberries in a food processor, transfer the puree into a bowl and mix with a half-cup of yogurt; blend by hand until you have a creamy mixture. For a thicker mask, mix in a little green clay or honey. Bottle the mixture and add a label with instructions to let the mask sit on the face for 20 minutes before rinsing with warm water. High in antioxidants, vitamins A, C, B3 and B5, cranberries not only lend moisture for the skin, they also aid in cell turnover and protect from free radicals, giving an anti-aging effect.

Herb Garden Markers. Perfect for the gardeners - and wannabe gardeners - in your life, these stones are super simple and inexpensive to make. Collect a variety of smooth riverbed stones, clean thoroughly, and on each rock paint the name of a garden herb or vegetable. Feeling extra-creative? Paint little garden-themed designs on them as well.

References

Food for Thought. . .

"The holidays are only holy if we make them so." - Marianne Williamson

Ancient Grains, Modern Health Benefits

We've all heard about the health benefits of eating whole grains - those that have been minimally processed and are void of added sugars and preservatives. You also may be hearing about Ancient Grains. For clarity, most grains have been around since the dawn of time. What makes a whole grain an "ancient" grain is the fact that they have remained unchanged, i.e. have not been genetically modified by humans, over centuries. Modern wheat, then, is not an Ancient Grain.

There are many types of Ancient Grains and none are native plants of North America, though these "supergrains" are gaining popularity for their unique flavors and specific nutrient profile. Here are a few:

Amaranth is gluten-free, rich in fiber, potassium, calcium, iron and protein (9 grams per cup). It's often prepared like oatmeal or can be prepared like rice. Amaranth flour is often used in baking bread.

Farro is a form of wheat (so it contains gluten), rich in B-vitamins, protein, and high in fiber but low in calories. It's great to use in risotto style dishes.

Kamut packs 11 grams of protein in a cup. It contains gluten and resembles whole grain rice, but is more nutrient rich, containing fiber, polyphenols, and minerals.

Millet is a gluten-free yellow grain that resembles cous-cous (which is not gluten-free). Packed with magnesium, it can be steamed like rice or prepared the same as a pastina.

Teff is gluten-free, often used in making polenta. The grain is tiny, like poppy seeds, but more nutrient dense, containing iron, fiber, and calcium.

To learn more about the varieties of Ancient Grains, including those that are gluten-free, visit these resources:

The Whole Grain Council: Ancient Grains

The Whole Grain Goodness of Modern and Ancient Grains (Harvard Health)

9 Gluten-free Ancient Grains

References

Creamy Chicken and Kamut Casserole

Kamut? It might sound like it, but it's not the name of a new Muppet. Pronounced KAH-moot, it is the name of a wonderful Ancient Grain that adds great flavor and texture to this recipe - a unique spin on a basic chicken and rice casserole. Kamut is slightly larger than rice and a bit chewier, with a mild nutty taste. Packed with protein, you can easily use kamut with meatless dishes. It takes a bit longer to cook than long-grain brown rice, but the taste is so worth the wait! Ingredients

  • 2 cups cooked kamut (1 cup uncooked, about 180g; see note for cooking)
  • 1 1/2 cups (355ml) cashew milk (or a dairy-free milk of your choice)
  • 3 Tbsp all-purpose gluten-free flour
  • 1 tsp kosher salt
  • 1 tsp fresh thyme
  • 1 1/2 Tbsp sunflower oil
  • 8 oz (225g) chicken breast, chopped into small pieces
  • 1/2 small onion, chopped (about 1/3 cup)
  • 2 cloves garlic, minced
  • 1/2 large red pepper, chopped
  • 4 cups chopped collard greens, about 6 large leaves
Preparation
  1. Whisk milk, flour, salt, and thyme together until there are almost no clumps left. Set aside.
  2. Heat the oil in a cast-iron or oven-proof skillet over medium-high heat. Add the onions and garlic, and stir constantly. Let them cook for about a minute. Add the chicken and cook it for 5-6 minutes.
  3. Add red pepper and collard greens and let cook for a few minutes, until the collard greens have wilted.
  4. Stir the milk mixture into the skillet and reduce the heat slightly (about a medium-low). Cook for a minute or two, until the mixture starts to thicken and bubble. Be sure to stir frequently because the sauce will start to burn at the bottom.
  5. Turn off the heat and mix in the kamut. Enjoy warm.

References

Vitamin C: Support for Strong Immunity and So Much More

Vitamin C, or ascorbic acid, is a water-soluble vitamin known for its role in supporting a healthy immune system. However, it's also crucial for many other important biological functions. A deficiency in vitamin C causes scurvy, leaves the body vulnerable to infections, and is an underlying factor in inflammation that can lead to chronic illness. Several Key Functions That Require Vitamin C:

  • the synthesis of collagen, an essential component of connective tissue and important to wound healing
  • the production of certain neurotransmitters (brain chemicals)
  • antioxidant support throughout the body
  • facilitating the absorption of calcium into the bones
Getting Enough Vitamin C

Because our body cannot make vitamin C, it must come from the foods we eat every day. However, many of us are not eating sufficient fruits and vegetables to maintain the levels that optimally support antioxidant activity and immune function. Also, being water-soluble means that vitamin C is quickly excreted from the body. It's important to take a daily vitamin C supplement to ensure the body has the protection it needs.

The recommended daily allowance of vitamin C is around 90 mg per day. Some research indicates a daily intake of 100-200 mg for better protection against new infections, such as colds and respiratory tract illnesses. Many experts recommend supplementing with up to 1,000 mg of vitamin C daily. However, when you are already feeling ill, it's best to consult with a holistic physician to determine the right dose and form (liquid, capsule, etc.) for your needs. Even if you are taking a supplement, you still want to eat a variety of organic fruits and vegetables rich in vitamin C, such as:

  • acerola cherries
  • cantaloupe
  • black currant
  • lychee
  • kiwi
  • papaya
  • pineapple
  • strawberries
  • red and yellow bell peppers
  • broccoli
  • Brussels sprouts
  • cauliflower

To get the most nutrients from your fruits and vegetables, eat them as soon as possible after shopping. Consider buying local to ensure freshness, as nutrients decrease with time on the shelf. When cooking, you can limit nutrient loss by steaming or cooking on low heat for short periods of time.

References

Phenomenal Phytonutrients

Most of us are familiar with macronutrients - protein, carbs and fat - the building blocks of a nutritious diet. But do you know that phytonutrients (chemical substances that give plants their vibrant colors) play an important role in your diet because of the ways they support good health and help prevent illness?

Plants produce phytonutrients (aka phytochemicals) to protect themselves from bacteria, viruses, and even from UV radiation from the sun. When consumed in our diet and assimilated by the human body, these substances work just as hard to protect our health. They're especially important in the diets of athletes, weekend warriors, and those who have physically demanding jobs.

Phytonutrients have a role in:

  • enhancing the health of the immune system
  • counteracting inflammation in the body
  • supporting communication between cells in the body
  • detoxifying cells after exposure to environmental toxins
  • supporting muscle activity while you are exercising, engaging in physically demanding work and during recovery.

Here are some phytonutrients and the foods they can be found in:

Polyphenols: found in berries, tart cherries, and pomegranates, which have a powerful anti-inflammatory action in the body.

Quercetin: found in apples, onions, and potato skins; works to support your immune system.

Carotenoids: found in orange and yellow produce like carrots, bell peppers, and sweet potatoes. Supports the health of eyes, skin and lungs.

Lutein and Zeaxanthin: found in green leafy vegetables including kale, spinach, unpeeled cucumber, and kiwi. Supports eye health and may protect against cardiovascular disease and certain cancers.

Many phytonutrients have more than one effect in the body. Because they help reduce inflammation and protect against disease processes, be sure to include more plant-based foods in your diet. If you have specific health concerns and want to know which phytonutrients should be a focus of your diet or supplement regimen, consult with a holistic health physician or licensed naturopathic doctor.

References

What is Cranial Sacral Massage?

No other structures have as much influence over the human body's ability to function properly as the brain and spinal cord, which make up the central nervous system (CNS). The CNS is strongly influenced by the craniosacral system - membranes and fluid that surround, protect, and nourish the brain and spinal cord. A therapeutic modality known as Cranio Sacral Massage (CSM) is used to release tension and relieve pain and dysfunction.

Using a soft touch, generally no greater than the weight of a nickel, licensed massage practitioners who are trained in this modality use CSM to release restrictions in the soft tissues around the base of the skull and other regions of the head. A CSM practitioner uses his or her hands to evaluate the craniosacral system by gently feeling various locations to test for the ease of motion and rhythm of the cerebrospinal fluid pulsing around the brain and spinal cord. Soft-touch techniques are then used to release restrictions in any tissues influencing the craniosacral system.

A variety of conditions can be addressed with CSM, including;

  • Chronic headache, Migraine
  • Tension in the neck and back
  • TMJ
  • Chronic Fatigue
  • Orthopedic Conditions
  • Stress-related Syndromes
  • Sinus Infection

Research shows that CSM is generally effective for stress and tension-related health problems, but more advanced clinical studies are needed on a wider variety of populations. Individuals who have a diagnosed aneurysm, a tumor in the head or neck, a history of concussion or head injury, or a bleeding disorder should consult their holistic health practitioner before having CSM.

References

Guiding Principles

The information offered by this newsletter is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.
November Newsletter 2019

November Newsletter 2019

November 2019 Edition

What's New

Research shows that about 75 percent of the world’s population loses the ability to break down lactose at some point, meaning that many naturally become lactose intolerance over time. In the U.S., the condition affects around 30 million adults to some degree by age 20, according to the National Institutes of Health (NIH).

More than Belly Aches: Acid Reflux in Children

Acid reflux is often experienced differently in children and teens than it is in adults. Along with a wide range of symptoms, kids typically tell parents they have "fire in the belly and throat," a sign of acid reflux and not simply a stomach ache. Always take it seriously. Persistent reflux can erode tooth enamel, damage the lining of the esophagus, cause sore throat/laryngitis, interfere with swallowing, and increase the risk for diseases of the esophagus.

Acid reflux is triggered by too little stomach acid, which is needed to signal the lower esophagus to close tightly. When it fails to close, stomach acid backs up into the esophagus, creating a burning sensation. When persistent reflux affects a child's ability to enjoy eating, absorb nutrients, and manifests other health problems, it's labeled as Gastroesophageal Reflux Disease (GERD). Occasional reflux is common in kids, but GERD is more serious, afflicting up to 84% of children age 2-17 and about 40% of infants.

Causes and treatment approaches vary widely, depending on the age of the child, their diet, and other health factors. Let's take a holistic look at acid reflux in kids including symptoms, causes, and ways to resolve the underlying causes and prevent serious damage to the digestive tract. Symptoms of Reflux & GERD in Kids:

A variety of symptoms accompany reflux - not every child will have all or even most of them.

  • intense irritation to burning pain in the lower mid-chest or behind the breastbone
  • stomach ache
  • bad breath
  • nausea / vomiting
  • problems swallowing or painful swallowing
Causes of Reflux & GERD Include:
  • medicines a child is taking (including antibiotics)
  • being overweight or obese
  • having a food sensitivity or allergy
  • stress
  • use of nicotine, caffeine and alcohol
  • musculoskeletal abnormalities
  • lack of exercise
  • poor diet
  • poor gut health

You may be familiar with prescription and over-the-counter medications for adults with reflux disease, such as proton-pump inhibitors and antacids. At best, these drugs mask symptoms and give only short-term relief. Given to children and teens, these drugs set kids up for a lifetime of digestive and intestinal issues because the root cause of the reflux is not addressed. Addressing the Root Cause of Reflux & GERD:

To get to the root cause of GERD, a holistic physician may test for food sensitivities, assess stomach acid production, and evaluate the child's diet and lifestyle habits. They may also assess for imbalances in gut health. To address underlying causes, holistic physicians may prescribe nutritional supplements / herbal remedies, guide you in making dietary changes, recommend exercise and stress management, and use physical medicine modalities such as abdominal massage. Each approach works in conjunction with the others based on individual needs with the aim to restore balance and health to your child's gut.

References

Food for Thought. . .

"Let food be thy medicine and medicine be thy food." - Hippocrates

Helping Kids Eat Dairy-Free

If you've been told by a holistic health physician that your child needs to follow a dairy-free diet - don't panic! Today, there are numerous healthy and delicious dairy-free options. The first thing you will want to be clear about is if the dairy-free recommendation is due to lactose intolerance or to a dairy sensitivity. The two share similar symptoms but are very different conditions. Some children will have one, but many have both, and the approach to each is different. If you are unsure which condition your child has, double check with your doctor.

Lactose intolerance means that your child cannot digest milk sugar (lactose). It is a very common condition and you will see many dairy products, including milk, yogurt, butter and others, labeled "lactose free" or "safe for lactose intolerance." A dairy sensitivity or allergy means that your child has difficulty digesting milk protein (whey, casein).

In either condition, symptoms can include, among other things, abdominal cramps, bloating, nausea, constipation or diarrhea, vomiting, rash, sinus infection, and respiratory distress. In some cases, the child is at risk for a life-threatening anaphylactic reaction that can shut down the child's airways - immediate medical attention is necessary.

Once your physician has diagnosed the type of allergy/intolerance, together you can create a plan for finding dairy-free substitutions in order to keep your child deliciously nourished. Here are a few suggestions:

Choose Vegan Foods. Vegan foods are dairy-free, as well as meat-free. Selecting vegan foods is a great way to enjoy a variety of flavors that are free from all sources of dairy.

Try Alternatives to Milk. These days the dairy aisle has a new neighbor: a dairy-free section with a variety of alternative products made from rice, soy, almond, cashew, walnut, hemp, and coconut. The selection of products includes cheese, "milks", ice cream, cream cheese, and yogurt to name a few. Also, Kosher products labeled Pareve do not contain dairy. Different brands of these alternative dairy options will vary in consistency, flavor, and nutrition profiles. Experiment with several to find those that best suit your family's needs. As with other dairy products, keep an eye on the sugar content by reading labels.

Choose More Fresh, Whole Foods. Get your kids in the habit of eating in-season, organic, fresh fruits and vegetables.

Your physician will have other tips specific to your child's needs. It's important to follow your doctor's advice for making these changes easy and enjoyable for your child. Eventually, they won't miss dairy at all.

References

Kid-friendly, SO Yummy! Homemade Dairy Free Ice Cream

There are many ways to make delicious dairy-free ice cream at home, but one simple and proven approach to creating a healthy version of this cool, sweet treat begins with the following essential ingredients:

  • 3 cups dairy-free milk (coconut, almond, cashew, sesame, etc.)
  • 1/3 - 1/2 cup natural sweetener (maple syrup, coconut sugar, honey, etc.)*
  • Flavoring to taste (vanilla, cinnamon, cacao powder, maca, mint extract, etc.)
  • Add-ins of choice (berries, peaches, banana, cacao nibs, nuts or seeds, chocolate chunks, etc.)*

The type of *sweetener, flavoring and add-ins that you choose will affect the sugar content of the ice cream. Keep nutrition in balance by choosing wisely. The Academy of Culinary Nutrition has a variety of recipes for you to choose from. Below is one of our favorites. Be sure to include your kids in the ice-cream making fun! Dairy Free Chocolate Mint Ice Cream

  • 1 cup raw cashews (150g), soaked overnight, washed & drained
  • 1 cup coconut cream (250ml)
  • 1/3 cup coconut nectar
  • 1/3 cup coconut oil, melted
  • 1/4 tsp Spirulina
  • Few drops peppermint extract
  • 1/2 cup cacao nibs (or raw chocolate grated)
Preparation

You don't necessarily need an ice cream maker. While these machines do whip air into your frozen desserts, producing a fluffier result, you could easily put your ice cream mixture directly into the freezer instead.

  1. Blend cashews, coconut cream and coconut nectar in a blender until smooth and creamy.
  2. Add coconut oil and blend until combined
  3. Add peppermint oil (add more or less to liking) and spirulina and blend until combined.
  4. Pour into metal loaf tin. Stir through cacao nibs.
  5. Cover tin with foil and freeze overnight until set.
  6. Remove from freezer 10 minutes before serving to soften.

References

Papaya Power for Digestive Health

Many foods naturally contain enzymes, which are molecules that speed up chemical reactions. Digestive enzymes, as you may have guessed, support various digestive processes. One food that contains important digestive enzymes is papaya.

A deep yellow, sweet tropical fruit, papaya is rich in papain, which contains the digestive enzyme called protease that helps breakdown protein. If the body is deficient in this enzyme (due to genetics, illness, or food allergy), then protein-rich foods cannot be properly digested; consequently, you may experience indigestion or heartburn. The protease enzymes in papaya (among other tropical fruits), have been shown to help ease symptoms associated with an upset stomach and heartburn.

To reap the benefits of the enzymes in these foods, eat them raw at their peak freshness and chew mindfully as saliva activates many enzymes. If you are taking papaya as a digestive enzyme supplement, check with your holistic health practitioner about taking it individually or in combination with other enzymes as this can make a significant difference in effectiveness for your health concerns.

References

Ginger

An Asian spice, well-known for its sweet and zesty zing, ginger has been shown to reduce pain and inflammation and support digestion. As a digestive aid, this knobby, horn-shaped root is used to nourish and warm the digestive organs, including the mouth, stomach, pancreas, and liver. Ginger stimulates production of enzymes in all digestive pathways.

Research indicates that biologically active compounds in ginger bind to receptors in the digestive tract. This process seems instrumental for minimizing the sensations that create nausea and indigestion. Researchers also note that ginger plays a role in the breakdown of starches and fatty food - all good things when your tummy has gone sour.

There are many preparations of ginger that kids, as well as adults, can enjoy and use when experiencing an upset stomach. This includes ginger chews, lozenges, and fresh or dried tea infusions. Tinctures, capsules, and extracts can be prepared in varying strengths based upon individual medicinal needs, determined through consultation with a holistic physician.

References

Gentle Massage for Tummy Troubles

Giving your infant a gentle abdominal massage is a wonderful approach for taming tummy troubles. It's also ideal for older children and you can teach them techniques for self-care when they're ready. Abdominal massage can improve digestion, lessen gastric discomfort, and help release tension created by stress, thus improving digestion.

The digestive process can become interrupted by health issues such as food intolerance, allergic reaction, or illness, as well as emotional stress and tension. These issues can result in abdominal ache, gas, indigestion, and difficulty with bowel movements. Massaging the abdomen helps soothe the muscles and nerves and can stimulate muscle contractions in the GI tract (called peristalsis), which helps move waste through the bowel.

The following method is wonderful to use with babies and very young children. Always perform abdominal massage when the child is quiet but alert, not when they are fussy or asleep. Use the flat pads of the fingers; never use fingertips and be mindful of your fingernails. You also want to use gentle but firm pressure. Always pay attention to the child's reaction (e.g., facial expression) to make sure they are comfortable.

  1. Undress the child (baby in a diaper; a child can be in light and loose-fitting pajamas). The child should lie face up on a blanket or other soft surface.
  2. Starting at the base of the rib cage, massage the abdomen in a circular, clockwise motion. Make smaller and smaller circles, gradually making your way to the navel.
  3. Hold baby's knees and feet together and gently press knees up toward abdomen.
  4. Gently rotate baby's hips a few times to one side, then to the other side. This can be helpful in releasing excess gas.
  5. Place your hand on baby's tummy horizontally, rocking hand from side to side. Make gentle but firm motions, to avoid tickling the child. Cover area below navel, stopping short of pelvic region. (Note for infants: Do not massage stomach if umbilical cord hasn't healed completely.)

For an older child, the parent can perform the "upside down U" massage and can teach the child how to follow this pattern to perform the massage on their own.

  1. Have child lie on their back. Use a massage oil, such as olive or coconut, which are generally safe for children. (Always do a patch test on the inside of the arm to be sure.) Pour a small amount of oil on your palm and rub both palms together, to make sure your hands are warm.
  2. Massage up the right side of the stomach, then across the top of the stomach below the rib cage, then down the left side. This can help move gas bubbles along the intestines.
  3. A circle should be completed no less than twice, but can be done a few more times. Pelvic area does not need to be massaged.

If this approach does not provide relief, use the "I Love U" massage pattern:

I: Using the pads of the fingers, stroke down from the bottom of the left ribs to the top of the left hip. Do this stroke at least 10 times.

L: Stroke from the bottom of the right ribs, over to the bottom of the left ribs and then down to the top of the left hip. You have made an L shape with your stroke. Do this stroke at least 10 times.

U: stroke from the top of the right hip up to the bottom of the right ribs, over to the bottom of the left ribs and then down to the top of the left hip. You have made a U shape with your stroke. Do this stroke at least 10 times.

Tummy massage on a baby or young child should take 5-10 minutes and can be performed periodically throughout the day or as recommended by your physician. An older child performing massage on their own might need 15-20 minutes, depending upon the method being used and until they have mastered the technique. You might feel gas bubbles or lumpiness under your fingertips – this is to be expected. However, you should not feel hard lumps nor should the child experience pain with gentle but firm pressure. If there is pain with touch, make an appointment with your holistic health practitioner.

References

Guiding Principles

The information offered by this newsletter is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.

October Newsletter 2019

October Newsletter 2019

October 2019 Edition

What's New

The state with the highest incidence of breast cancer is Massachusetts. According the United States Centers for Disease Control (CDC), there are 139.5 new cases per 100,000 female residents in the state. Meanwhile, the state with the lowest incidence of breast cancer is Arkansas with 101.9 new cases per 100,000 female residents.

Breast Thermography: An Important Adjunct Test for Detecting Breast Cancer

The moment a woman feels a lump in her breast is likely one of the most frightening moments in her life. What could it be? What if it's cancer? Every year in the U.S., one in eight women will be diagnosed with breast cancer and more than 40,000 will die from the disease. Early detection is key to surviving breast cancer.

The gold standard for early detection is a mammogram. However, aside from the discomfort of the test, there can be serious inconsistencies in the results: mammography can generate both false-negative results (not detecting cancer that is actually present) and false-positive results (detecting cancer that is not actually present). If a test is false-positive, the result could be overdiagnosis and a woman going through unnecessary treatment. If the test is false-negative, that could result in a woman not receiving treatment for an existing cancer. That's why an imaging test known as breast thermography has become a valid and important adjunct test (not a replacement test) for detecting breast cancer. A less invasive test, breast thermography is a secondary test authorized by the FDA to be used only as a risk assessment tool in addition to - but not in place of - mammography. What is Thermography?

Breast thermography (also known as Digital Infrared Imaging-DII) is a 15-minute, pain-free, non-invasive test that shows the structure of your breast while measuring heat emanating from the surface of your body. Changes in skin temperature are the result of increased blood flow. This is important because even early-stage cancers need a blood supply to bring in nutrients to feed the cancer.

Because temperature change shows up as colors brighter than those of healthy cells, thermography can identify precancerous or cancerous cells earlier and with less ambiguous results. Studies indicate that an abnormal thermography test is 10 times more significant as a future risk indicator for breast cancer than having a family history of breast cancer. When to Test (may vary based on personal and family medical history)

  • Age 20: Initial thermogram
  • Age 20 – 29: Thermogram every 3 years
  • Age 30 and over: Thermogram annually
Is it Right for Me?

Thermography is not suitable for women who have very large or fibrocystic breasts, are using hormone replacement treatment, have had cosmetic breast surgery, or are nursing or pregnant. Consult with your holistic physician to determine if breast thermography is a good option for you.

References

Food for Thought. . .

"The best preparation for tomorrow is doing your best today." - H. Jackson Brown, Jr.

Red Cabbage, Green cabbage, Chinese cabbage: Oh, my!

Some folks might be surprised to learn that cabbage is not in the same category as lettuce, despite their similar appearance. Cabbage is cousin to kale and broccoli and is part of the cruciferous vegetable family. Varying in color from pale green to red and purple, cabbage contains many nutrients that offer health benefits such as protecting against cancer, lowering risk for heart disease, and supporting immunity and digestion.

Researchers have identified 20 different flavonoids and 15 different phenols in cabbage, all of which have antioxidant activity in the human body. These plant nutrients protect the cells from damage (e.g., reducing inflammation), and are linked to a decreased risk of chronic illness. Cabbage also contains a sulfur-compound called sulforophane, which has been shown to have cancer preventive properties. A study conducted at the University of Missouri, looked at another chemical found in cabbage, called apigenin. In lab studies, apigenin was found to decrease tumor size when cells from an aggressive form of breast cancer were implanted in mice. More research is required to determine if apigenin has the potential to be used as a non-toxic treatment for cancer in humans. Lastly, red-purple cabbage contains the powerful antioxidant anthocyanin that bolsters protection for red blood cells.

Oh My is right: there are so many kinds of cabbage, with so many ways to protect your health. Be sure to include this cruciferous vegetable in your weekly diet. When buying cabbage, select one that is heavy for its size. The leaves should be tightly wrapped, as loose, limp leaves indicate an older cabbage. Store cabbage in the refrigerator for up to 2 weeks.

Cabbage can be eaten raw, or steamed, boiled, roasted, sautéed, or stuffed for side dishes or entrees. (If you smell a sulfurous odor while cooking, then the cabbage is overcooked.) Add shredded cabbage near the end of cooking to soups or stews or stir-fry dishes; add it to fresh green salads or chop and drizzle with herbs and olive oil.

References

Parmesan Garlic Cabbage

Turn cabbage-haters into cabbage-lovers with this tasty side dish. The key to transforming what is often perceived as a bland vegetable into a delectable dish is a matter of seasoning selection. You can't go wrong with parmesan and garlic, that's for sure! Turn this side dish into a salad by adding fresh cherry or plum tomatoes. Partner it with eggs, a serving of chicken or your favorite vegan entree, for a more filling meal. Ingredients

  • 2 1/2 tbsp olive oil
  • 3 garlic cloves minced
  • 1 red onion finely sliced
  • 7 handfuls shredded green cabbage
  • 1/2 - 3/4 cup shredded parmesan
  • Salt and pepper
Preparation
  1. Heat the oil in a large, covered skillet over high heat.
  2. Add garlic and onion - cook for 2 minutes until onion is translucent.
  3. Add cabbage and cook until wilted.
  4. Stir through parmesan, season to taste with salt and pepper. Serve!

Fermented Wheat Germ Extract (Avemar pulvis)

Fermented Wheat Germ Extract (FWGE) is derived from a patented industrial fermentation of wheat germ. It was formulated by a scientist from Hungary, where it is approved as a "medical nutriment" for cancer patients. FWGE contains a number of substances that are believed to have a positive cancer fighting effect. Two of these compounds, both a type of quinone, have shown "cancer fighting" effects in lab and human studies. In addition to halting the growth of cancer cells, some studies have shown the quinones found in FWGE might interfere or halt the migration of certain types of cancer cells.

FWGE has been studied as both a complement used alongside cancer drugs and as a stand alone nutritional supplement. Findings indicate that in both populations of people there was significant improvement. Those who opted for conventional cancer treatment and those who chose a different treatment route both benefited from the addition of FWGE.

While this news holds promise for FWGE as a non-toxic complementary therapy in cancer treatment, more research is needed to determine:

  • What are the physiological action(s) by which FGWE works in the human body?
  • For whom FGWE is a safe and effective option?
  • Which types of cancer FGWE can be used against?
  • What are the side effects and risk for interactions with other health conditions, as well as other herbs, supplements, or prescription drugs?

There is currently a discussion happening in the scientific world about whether FWGE should remain classified as a nutritional supplement or be elevated to a cancer drug. More research is needed before this can be determined. FWGE is typically dosed as a powder in water and the dose varies by individual. As with any new therapy, a discussion should be had with your holistic doctor before using FWGE.

References

The Cancer Fighting Properties of Green Tea

When it comes to tea, the more pure the leaf in your brew, the better the health benefits. Green Tea (Camellia sinensis) leaves, which do not go through an oxidation process, have the richest nutrient profile among all varieties of tea. Research shows that people who drink four or more cups of green tea each day have a lower overall risk of cancer and women who frequently drink green tea have a lower overall risk (or "lower overall incidence") for breast cancer.

The powerful micronutrients in green tea are called polyphenols. One type of polyphenol is EGCG (epigallocatechin-3-gallate), which shows promise in protecting cells from cancer. Lab tests and animal studies have shown EGCG is able to inhibit an enzyme that is necessary for cancer cell growth. EGCG also has been successful as a complementary approach in cancer treatment. For example, topical EGCG provides relief from radiation-induced dermatitis experienced by women in treatment for breast cancer. (Always consult with your physician before applying any ointment to your skin before or after a radiation treatment). While promising, it's important to note that scientists are still investigating the precise mechanisms through which polyphenols such as EGCG exert their effects in the body. One such mechanism is that these compounds are powerful antioxidants that gobble up cellular debris known as free radicals. This scavenging action helps protect cells from damage that could, over time, lead to the development of cancer. While green tea, overall is well regarded among health practitioners, scientists are still pursuing clinical trials to determine if green tea consumption, as well as a dietary supplement of EGCG, may play a role in the prevention and treatment of different cancers.

When selecting tea, be aware that the quality of tea and its nutrient content is degraded by processing. To reap the benefits of tea for wellbeing, use pure, loose leaf tea for hot or iced beverages. Choose organic teas whenever possible. Before taking an EGCG supplement, consult with a holistic health physician to ensure the product is pure and contains the appropriate potency for your health concerns.

References

Breast Self-Exam for a Woman's "Bosom Buddies"

It's important for a woman to be familiar with the look and feel of her own breasts. Performing a breast self-exam (BSE) at least once per month is the best way to detect a lump or other abnormality. It is best to do a BSE the same time every month. For women who are menstruating, choose a time in the month after your cycle completes.

A BSE should be done lying down, or in the shower. You want to feel relaxed, not tense, as you are performing the BSE. Follow these steps:

  1. Use the pads of your fingers. Use the pads (not the tips) of your three middle fingers for the exam.
  2. Use different pressure levels. Your goal is to feel different depths of the breast by using different levels of pressure to feel all the breast tissue.
  3. Take your time. Hurrying through the process could cause you to miss something.
  4. Follow a pattern. Don't move randomly around the breast. Instead, move your fingers in a path around the breast. Also, check the area beneath the armpits.
  5. Look at your beautiful bosom. Women should also look at their breasts in the mirror straight on, as well as while bending forward at the waist. Notice if there is any asymmetry.

If you are uncertain about how to proceed, ask your physician for a demonstration. Also, this video will help you learn how to do a BSE correctly when at home. What You Might Find During a BSE

For women who are menstruating, breast tissue undergoes changes at various points throughout the monthly menstrual cycle. So you may find lumpy areas or changes in your breast that are completely normal. For all women, breasts often feel different in different places. A firm ridge along the bottom of each breast is normal, for instance. The look and feel of your breasts will change as you age. Finally, diet can alter breast tissue, for example, a diet high in red meat can increase the fibrous feel of the breasts. Contact Your Doctor If You Notice . . .

  • A hard lump or knot anywhere in the breast tissue or under the arm
  • Changes in the way your breasts look or feel, including thickening or prominent fullness that is different from the surrounding tissue
  • Dimples, puckers, bulges or ridges on the skin of your breast
  • A recent change in a nipple to become pushed in (inverted) instead of sticking out
  • Redness, warmth, swelling or pain
  • Itching, scales, sores or rashes
  • Bloody nipple discharge

Your doctor may recommend additional tests and procedures to investigate breast changes, including a clinical breast exam, mammogram, thermography, and ultrasound. Additional Resources

How to Check Breasts for Lumps (video).

References

Guiding Principles

The information offered by this newsletter is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.
Cyber September

Cyber September

Cyber September!

15% off all Virtual Appointments For the Month of September

When booking online, change the setting or send a message that you would like to have a virtual appointment (phone or skype) Thanks!

September Newsletter 2019

September 2019 Edition

What’s New

Before pregnancy, a woman’s uterus is typically the size of an orange. By the third trimester, it can be about the size of a watermelon. In fact, it can expand up to 500 times normal size during pregnancy.

Healthy Pregnancy – for Mom and Baby

During pregnancy, a woman’s body creates an environment in which an entire human being is formed. What could be more amazing than that? As the new mom-to-be strives to protect the integrity of the womb in which her baby will develop, she needs to make good lifestyle choices and commit to high-quality food and nutrients. Here’s some important information to help achieve those goals.

Pregnancy Nutrition Essentials

Daily requirements for macronutrients (proteins, fats, carbohydrates), vitamins, and minerals change dramatically in pregnancy and are crucial to the health of mom and her developing baby. For most normal-weight pregnant women, the right amount of calories is about . . .

  • 1,800 calories per day during the first trimester.
  • 2,200 calories per day during the second trimester.
  • 2,400 calories per day during the third trimester.

These calories should be acquired from a variety of whole grains, fruits and veggies as well as eggs, lean cuts of meat and poultry, and low-mercury fish, such as tilapia or salmon. (Vegetarians and vegans will have dietary considerations to discuss with their holistic doctor in order to ensure they meet their caloric and nutrient needs.) During pregnancy it’s particularly important that food is sourced organic, verified non-GMO and antibiotic-free to ensure chemicals are not passed along to the baby.

Tips For Meeting Pregnancy Nutrient Requirements

Increase Protein. Pregnant women need 75 – 100 grams of protein daily, Good sources include: fully cooked fish, lean meat, poultry, nuts, legumes (black beans, lentils, chickpeas, etc.), plain yogurt with added fresh fruit, and tempeh. If you find it challenging to eat high-quality sources of protein, speak with your doctor about using protein powder to make smoothies (or to add to yogurt or oatmeal).

Choose Healthy Fats. Consuming adequate fats is vital to baby’s organ and brain development. Focus on healthy sources such as avocado, nuts and nut oils, olive oil, coconut, eggs, low-fat plain yogurt with fresh fruit.

Snack on Veggies and Fruits. Eating a rainbow of fruits and veggies helps curb cravings, boost energy, and provide essential fiber, vitamins and minerals (calcium, vitamin C, folic acid, and others). Ideally, eat veggies raw or steamed; also consider fermented veggies.

Drink More Water. A woman’s blood volume increases during pregnancy and her body has to supply fluid to replenish the amniotic fluid surrounding the baby. Drinking water is important for hydration levels and may help with morning sickness and prevent constipation. The amount of water needed varies by activity level, climate, food consumption; an average rule of thumb is to drink 1/2 body weight in ounces.

Go for Whole Grains. The carbohydrates provided by whole grains are your body’s primary source of energy. Grains also provide B vitamins and fiber. Ancient Grains (such as millet, flax, farro, oat, and quinoa) are an excellent source of whole grains. Choose fresh-baked breads; opt for whole grain crackers, pasta, and brown rice.

Consume Fermented Foods. Fermented foods are a potent source of probiotics, which are essential to powering up the mucosal immune system in your digestive tract and producing antibodies to pathogens. Both are key to maintaining vibrant health for mom and baby. Your holistic doctor may recommend a probiotic in lieu of fermented foods.

Eat Smaller Meals. Morning sickness, special dietary needs, and other factors can alter the food a woman can tolerate during pregnancy. Many women find eating smaller meals, more frequently, is easier for digestion and managing nausea.

Avoid Chemicals. Chemicals in processed foods, caffeine, and sugar can affect the development of the baby’s brain and nervous system, as well as immunity and gut health. Try to avoid (or significantly reduce) your intake of processed/packaged foods, caffeine, and sugary snacks. If you need a caffeinated beverage, opt for green tea over soda and if you drink coffee, keep it to one cup per day.

Consider Supplements. A prenatal vitamin containing folate is beneficial to many women during pregnancy and many holistic doctors recommend starting it a minimum of three months preconception. A number of other supplements are considered important for mom and developing baby, based on individual needs. Consult your holistic doctor to determine what is safe and best for you.

The Integrity of the Womb

Many chemicals and medicines have unknown risks for the fetus, which can result in birth defects. To protect the integrity of the womb, it’s important for a woman to avoid use of over-the-counter and prescription medicines that are not essential for a health condition. Of course, recreational drugs, alcohol, and smoking are to be avoided. Finally, herbs (botanical medicines) and essential oils should be cleared by your holistic physician before use during pregnancy or breastfeeding.

These tips skim the surface of making healthy choices during pregnancy. To address your unique needs, speak with your holistic doctor, obstetrician or midwife about what is best for you and baby during pregnancy.

References

Food for Thought. . .

“Life is always a rich and steady time when you are waiting for something to happen or to hatch.” – E.B. White, Charlotte’s Web

Oh, SO Yummy! Homemade Dark Chocolate

Finally, a homemade dark chocolate recipe that will make your tastebuds sing in delight! Made without artificial ingredients, it’s the ideal treat for any health conscious person who enjoys an occasional sweet indulgence. You can adjust the intensity of sweetness to your preferred taste, and add-in options are endless – berries (fresh or dried, without added sugar), nuts or seeds.

Ingredients

  • 1/2 cup coconut oil
  • 1/2 cup cocoa powder
  • 3 tablespoons honey or maple syrup
  • 1/2 teaspoon vanilla extract

Preparation

Gently melt coconut oil in a saucepan over medium-low heat. Stir cocoa powder, honey, and vanilla extract into melted oil until well blended. Pour mixture into a candy mold or pliable tray. Refrigerate until chilled, about 1 hour.

References

Folate: An Important Nutrient for Pregnant Women

You’ve probably heard that folic acid is an important nutrient during pregnancy. However, there’s a misconception around this. And it’s an important one: What you really want is bioactive folate (aka Vitamin B-9). Folic acid is actually a synthetic form of folate and the body has difficulty converting it into the folate needed during pregnancy. Folate is essential during the first several weeks for the development of genetic material, as well as throughout a baby’s growth in the womb.

Low folate levels in pregnant women have been linked to birth abnormalities, such as neural tube defects (NTD), which affect the brain and spinal cord, and congenital heart conditions. While not every type of NTD is linked with low-folate levels (some have other biological causes), the majority can be prevented by taking 400 mcg of folate daily.

The best way to acquire folate is through a diet rich in whole foods, including asparagus, avocados, Brussels sprouts, and leafy greens such as spinach and lettuce. It’s not ideal to rely on foods labeled as being “fortified with folic acid.” A dietary supplement (typically 400 mcg) may be necessary in order to ensure sufficient levels during pregnancy. Some women have a MTHFR genetic mutation which requires a special form of folate called 5-Methyl-tetrahydrofolate. If you have questions about the role of or form of folate you need during pregnancy, consult your naturopathic doctor or holistic physician for guidance.

References

What Every Pregnant Woman Should Know about Herbs

Because herbs come from nature, many people believe they’re safe to take at any time. But, that’s simply not true. In fact, many herbs should not be taken while trying to conceive or during pregnancy and post-partum, while breastfeeding.

The constituents of plants – phytochemicals and other active compounds – can interact with hormones that circulate during the prenatal period and as the fetus is developing. Some herbs can stimulate the uterus to contract. And, if you have other health conditions for which medication is prescribed, there is potential for a drug-herb interaction. Also, once the baby is born, just like with prescription medicines, some herbs can get into breast milk and passed on to the baby. Even if you’ve taken a certain herbal medicine prior to pregnancy, this does not make that herb safe for you to use when pregnant or breastfeeding.

Here are a few of the many herbs that are not safe to use during pregnancy:

Aloe. If you’ve taken aloe vera juice for gastrointestinal symptoms, you should not continue to use it during pregnancy. Internal use of aloe stimulates bowel function, but may also stimulate uterine contractions and cause a drop in blood sugar.

Goldenseal. Often recommended by herbalists for stomach aches, to support digestion and to treat hay fever, goldenseal can cause uterine contractions.

Licorice. Commonly recommended for gastrointestinal complaints, as well as sore throat and cough, licorice is contraindicated for pregnancy because it contains a compound called glycyrrhizin that can deplete potassium and raise blood pressure. There are products, such as Deglycyrrhizinated Licorice (DGL), that contain the benefit of licorice but which have had the glycyrrhizin removed.

Sage. A chemical found in sage called thujone can bring on a woman’s menstrual period, which could cause a miscarriage. Postpartum, sage is not recommended because it can reduce a woman’s milk supply. Avoid using sage essential oil, as well as drinking tea with sage. As a cooking herb, sage is safe to use.

Keep in mind, there are many herbs for which there is no safety data because research cannot be conducted while a woman is pregnant; animal studies, if conducted, may not be applicable to human pregnancy and breastfeeding. While there are many herbs regarded as safe to use at various times during a pregnancy, it’s imperative that you not make such decisions on your own. Your best resource for choosing herbs during pregnancy is a consultation with a holistic physician who has been trained in botanical medicine and women’s health.

References

Holistic Therapies for a Healthy Pregnancy

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Pregnancy brings forth emotional ups and downs along with physical shifts that take place within a woman’s body. It’s a time that is equally exciting and exhausting, which makes it so important for a woman to focus on self-care for her mind and body. The following activities support a healthy, active pregnancy while helping to reduce stress and anxiety that can often comes with bringing a new life into the world.

Keep Moving. Aerobic exercise enhances circulation, facilitates bowel motility, reduces stress, supports restful sleep, and strengthens the cardiovascular and muscular systems. Taking moderately-paced 30-minute walks, twice a day is a good start for most women. If it’s been a while since you’ve engaged in daily exercise, check with your physician about the best way to start. If you’ve been exercising regularly or are an athlete, you may need to modify your usual routine to prevent injury and reduce the risk of strain on the pelvic muscles that support the uterus. Whatever your routine, it’s good for both mind and body to spend time outdoors in nature,

Strengthen Body and Mind with Yoga. Yoga, which is meditation in motion, can be practiced throughout your pregnancy, with modifications made as your belly grows. Yoga strengthens and stretches the muscles, including those that support the pelvis. Specific breathing patterns used in yoga help strengthen the respiratory muscles needed when the time comes for delivering the baby. Be sure your instructor is certified to teach yoga for pregnancy.

Sleep Well. There will be lots of sleepless nights as you get closer to delivery and once the baby arrives, so make sure you are getting adequate rest during pregnancy. Restful sleep supports immunity, enhances resilience to daily stressors, and supports the development of the fetus. Try to keep routine times for lights-out each night and wake-up each morning. Sleeping on the left-side seems to improve sleep in pregnant women. If you have difficulty sleeping through the night, try taking a brief nap at least once during the day.

Get “Ah” Massage. Prenatal and pregnancy massage helps nourish the muscles and organs, lowers stress, and reduces swelling that occurs during pregnancy. It can also help reduce back and foot pain, improve sleep, reduce emotional angst that can arise as the due date approaches. Look for a licensed massage therapist who has been trained in therapeutic massage for pregnancy.

While all of these modalities are considered safe during pregnancy, every woman is different. Please check with your physician before starting or changing your exercise or self-care routine to make sure the modality is appropriate for you and baby.

References

August Newsletter 2019

August Newsletter 2019

August 2019 Edition

What’s New

You do not need to clean wax out of your ears unless you have an abnormal condition. Ears push excess wax out as needed.

Natural Medicine Approaches for Alleviating Earache

The splitting pain of an earache: while mostly common in children, adults can also be affected. We all know the itchy, scratchy, stuffy, feverish, achy feelings that come with a sore throat and a head cold, but ear pain is probably the worst. It starts with an overworked immune system, affecting one of our most vulnerable systems – the respiratory tract – which includes the mouth, throat, nose and ears.

Earaches can occur in the outer, inner or middle ear. When the pain is not due to a physical injury to the ear or environmental conditions (air temperature, air pressure) it’s usually associated with infection, as follows:

Outer ear infection occurs in the delicate skin that lines the outer ear canal, where infection can be caused by swimming, use of dirty headphones, or sticking objects (fingers or swabs) into this region of the ear.

Middle ear infection often stems from a respiratory tract infection that has caused fluid build-up behind the ear drums where bacteria can breed.

Inner ear infection, aka Labyrinthitis, is a disorder associated with bacteria or virus or stemming from an ongoing respiratory illness.

For decades, antibiotics were the most commonly prescribed medicine for ear infection, especially in children. Today, evidence-based medicine no longer relies on antibiotics as the first line of treatment. In fact, the American Academy of Pediatrics has not recommended antibiotics for earache as a general practice since 2004.

Holistic doctors have long viewed ear infection as being caused by a weakened immune system that allows for germs to proliferate and infection to develop. A strong and vital immune system can mount a defense against these germs. Here’s what you can do for yourself and your children:

Maintain healthy immunity by minimizing refined sugar and processed foods and eating organic whole foods including lots of vegetables, fruits, and legumes. For extra immune support, a holistic doctor may supplement the diet with a high-quality multivitamin, Vitamin D, Vitamin C, Selenium and Zinc. Dosing for children should be discussed with your holistic doctor.

Power-up the gut by eating a variety of fermented foods that are low in sugar and high in gut-friendly bacteria. Your body mounts a line of defense against germs from inside the gut. The greater the ratio of “friendly” to “unfriendly” gut bacteria, the better your immunity. Because many adults and children with a history of ear infections also have a history of antibiotic use, your holistic doctor may suggest adding a daily probiotic supplement.

Protect the ears from cold drafty air, which can aggravate already sensitive membranes and increase pain. When resting, keep the head and neck comfortably elevated.

When treating an earache, there are a number of natural medicine approaches for easing painful symptoms. Three highly effective ones include: an Ear Drop Formulation using herbs with antibacterial, anti-inflammatory, and decongestant properties; a Contrast Foot Bath, which draws fluid build-up away from the affected ear; and a Eustachian Tube Massagewhich facilitates the release of fluids and reduction of inflammation from the ear canal. You’ll see specific information on all three of these throughout this newsletter.

Always remember, for guidance about using these, and other approaches, consult with a holistic healthcare professional.

References

Food for Thought. . .

“You can learn many things from children. How much patience you have, for instance.” – Franklin P. Jones

Garlic Helps the Body Fight Infection

For thousands of years, Garlic (Allium sativum) has been a first-line remedy used by herbalists and traditional medicine practitioners across the globe. Fondly known as “the stinking rose,” garlic has been used in the treatment of a variety of health problems, from wound care to fighting infections. Because garlic fights infection, it can be used to guard against those painful and pesky earaches in both children and adults.

Garlic contains over 200 phytochemicals that possess antibacterial, antiviral, and antifungal properties. While garlic contains several vitamins and minerals, it’s the sulfur-containing compounds that give remarkable support to the immune system. These compounds, known as allicin, alliin, ajoene, help reduce inflammation and have antioxidant properties. Along with enzymes, vitamins, minerals and amino acids found in garlic, these compounds make the herb a powerful medicinal for health conditions – such as earaches – when inflammation is an underlying factor.

For children, the most effective way to take advantage of garlic’s properties is by using it in an ear-drop formula. For other methods, be sure to first check with your holistic professional. For adults seeking to ward off infection, be aware that the potency of garlic supplements (powder, capsule, extract or oil) can vary widely because allicin (the active ingredient) is very sensitive to methods of preparation. For example, aging garlic to reduce its odor also reduces the allicin present and compromises the effectiveness of the product.

Though generally safe for most people, taking a garlic supplement can cause heartburn, upset stomach, an allergic reaction, and breath and body odor (common with raw garlic). Garlic should not be taken by persons who are preparing for surgery or who have bleeding disorders because it can impair the body’s ability to form blood clots.

A holistic health physician can help you determine which formula works for your health and wellness needs and how you can best help your child reap its benefits.

References

Home Remedy Recipe: Garlic Infused Ear Oil

Garlic is a powerful herbal remedy owing to its antibacterial and antimicrobial properties. Olive oil is soothing and safe to use as a base for healing salves and lotions because it contains potent polyphenols which reduce inflammation. Together, garlic and olive oil can help ease the pain of ear infection and reduce healing time.

Note: If ear pain persists for more than three days or is accompanied by a fever, or if you suspect a perforated eardrum, check with your holistic practitioner before using the ear oil.

Ingredients

  • 2 oz organic olive oil
  • 5 cloves of minced garlic
  • 1 tsp mullein flowers
  • 1 tsp St. John’s Wort flowers
  • 5 drops of lavender essential oil
  • Cheesecloth
  • Glass jar – boiled clean and dry

Note: it is important to use the flowers of mullein and St. John’s Wort as this part of the plant is what is associated with having a medicinal action on the ear.

Directions

Combine everything except lavender oil in a small steel, glass or ceramic pot with a lid. Heat to approximately 120 degrees F and simmer at this temp for 1 hour; stir every 15 minutes.

Remove from heat, allow to cool for 30 minutes; using cheesecloth, strain oil into a boiled clean glass bottle. Add lavender oil. Allow to cool to body temp before using. Store at room temp.

To warm before use: place bottle in a small bowl of hot water until it reaches body temp.

To use: put 4-5 drops as often as needed into ear

References

Fight Persistent Ear Infections With NAC

Commonly known as NAC, N-acetylcysteine is an amino acid that supports critical functions and helps fight infection. Our body manufactures NAC using the cysteine from the foods we ingest. Sources include most meats and certain plants, including broccoli, red pepper and onion. Bananas, garlic, soy beans, linseed (aka, flax seed) and wheat germ also contain cysteine.

NAC does many good things in the body (boosts the antioxidant glutathione, liver and kidney protection, muscle performance, supports respiratory function), as well as fights persistent ear infections. Researchers have found NAC to be beneficial both as an added treatment to conventional antibiotics (outcomes were improved) and as a stand alone treatment. This is most likely because NAC has both mucolytic (breaks down mucus) and antimicrobial properties.

As a supplement, NAC comes in a variety of forms, including capsules, loose powder and liquid so it makes it easy to add it to something like apple sauce, pear sauce or a smoothie for picky little eaters. Whether you increase foods high in cysteine or you take NAC as a supplement, it is important that you first consult your holistic healthcare professional.

References

Mullein: A Traditional Herb for Earache

Mullein (Verbascum thapsus) is an herb native to Europe, Asia and North Africa and has a long history of medical use among various cultures. Early American settlers brought it from Europe because it was known for its ability to help treat ailments such as coughs and diarrhea. Over time, the antiviral and antibacterial properties of mullein have received greater attention in herbal medicine and in preliminary research for its ability to treat infections in the respiratory tract including the mouth, throat, nose and ear.

Compounds found in Mullein leaves and flowers are classified in traditional herbal medicine as expectorants (promotes the discharge of mucus) and demulcents (soothes irritation or inflammation of mucous membranes). An infused oil of Mullein flowers is a gentle and highly regarded remedy for treating ear infection in adults and children. The mullein is prepared with St. John’s Wort and garlic in an olive oil base to help ease pain during acute ear infection (see the recipe in this newsletter).

Two important cautions: never use tea tree oil in your recipe as it’s too potent for inside the ear; if a rupture is suspected or you are not sure of the cause of the ear pain, do not use an oil preparation – it can obscure a physician’s view of the eardrum.

Consult with a holistic healthcare professional to make the appropriate preparation of mullein for treating ear infection.

References

Holistic Therapies for Earache

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Give these therapies a try the next time you or your child suffers with an earache: Contrast Hydrotherapy Foot Bath and Eustachian Tube Massage. Both are exceptional holistic therapies for soothing earache pain and facilitating the release of pressure that comes with ear or respiratory infection.

Contrast Hydrotherapy Foot Bath:

It’s hard to imagine that a foot bath can help relieve ear pain. But it can! Because of the way water acts to affect circulation, a hydrotherapy foot bath can help draw fluid build-up away from the ear. It’s an excellent way to strengthen your immune system, alleviate congestion, soothe sore muscles, and improve circulation. It involves immersion of the feet in cold and warm water for specified times. You’re probably familiar with using it for muscle injuries such as a sprain.

Contrast Foot Bath:

  1. Fill one basin with ice water, and another with very warm water.
  2. Have plenty of towels on hand as water will splash.
  3. Submerge feet in basin of warm water for 3 minutes.
  4. Immediately switch to cold water for 30 seconds.
  5. Repeat the process 3-5 times.
  6. Always end with the cold water.
  7. Gently dry legs and feet and put on warm socks.
  8. Rest for 20 minutes.

If there is inflammation or open wounds on the legs or feet, varicose veins, thrombosis or phlebitis, do not perform a contrast hydrotherapy foot bath unless supervised by a medical professional.

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Eustachian Tube Massage:

Helps alleviate discomfort and pain that accompanies congestion and inflammation associated with earache and respiratory illness. It works by gently stretching the soft tissue that lines the tube and is suitable for an adult or a child. If you are not familiar, the job of the Eustachian Tube is to:

  • balance pressure in the middle ear, keeping it equal with air pressure outside the body;
  • protect the inner ear from nasal secretions;
  • drain middle ear secretions into the area between the nasal cavity and upper throat.

ETM – DIY at home for yourself or your child:

Keep in mind that the ear may be very sensitive to touch if there is an infection, so go gently to start. Some kids may not want to be touched anywhere near or around the ear, which is understandable.

View video instructions on Eustachian Tube Massage

  1. Using your index or middle finger, feel behind your ear lobe for the bony bump. With firm, steady pressure slide your finger down until it slips into a groove between the ear lobe and the jaw.
  2. Follow that groove down the neck with your finger, sliding down (with the same steady pressure) until you reach the collar bone.
  3. For a small adult or a child, it may help to tilt your head to the shoulder opposite of the ear that you are massaging. (Ex: If massaging right side, tilt head to left shoulder)
  4. Repeat 3-4 times per side, about 3 times a day.

References

July Newsletter 2019

July Newsletter 2019

July 2019 Edition

What’s New

40% of daily calories of US children and adolescents aged 2-18 come from added sugar and solid fats. Approximately half of these empty calories come from six sources: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk.

Listening When Your Body Talks

There is an extraordinary two-way communication going on between your body and mind that affects both physical and emotional health. The language the body speaks is in the form of symptoms. For instance, anticipating an important interview at work can make you anxious: your mind starts racing, your heart beats faster or maybe you get a tension headache. Sure, that headache might just be a headache, related to stress. But what if it’s something more?

Having no clear understanding of your symptoms can lead to a depressed mood, making the physical illness even worse. It’s important to understand your “body talk.”

Prolonged, persistent symptoms – physical or emotional – that appear suddenly and affect wellbeing are the body’s way of saying something is wrong. Suppressing symptoms hinders the body’s ability to communicate what it needs – and more importantly – hides the underlying cause. Many holistic physicians, such as Naturopathic Doctors, are uniquely trained to translate the meaning of symptoms and identify what needs to change in order for health and wellbeing to be restored.

Here are strategies to help make correlations between the language your body is using and what it means for your health.

Keep a Body-Mind Journal. Record your physical and emotional (feelings and thoughts) experiences upon waking and throughout the day. Do you feel energetic upon waking? What are you thinking and feeling in the moments when you experience physical pain? Another example is a diet diary in which you can assess possible relationships between symptoms, such as headache or stomach issues, and emotions and thoughts associated with what, when and why you eat.

Illness & Lifestyle Inventory. If you’re experiencing chronic symptoms, you may need to dig deeper to discover the initial event and triggers that have accumulated over time, resulting in the health problems you’re having today. This inventory can include experiences that put you at risk for exposure to toxins (at work, school, an accident); tragic life events; and significant illnesses from childhood, as well as your adult years. Try to pinpoint when symptoms first started, how long they existed before you sought treatment, and what steps have been taken to address symptoms.

Don’t Go to Dr. Google. Information on the Web can scare you and easily lead to an incorrect self-diagnosis. Seek the care of a holistic practitioner who can guide you in understanding your body’s talk.

Here are some tools that holistic physicians may use to understand and translate symptoms:

  • Food Allergy/ Sensitivity Testing: reveals links between health conditions and the food you are eating. By removing foods from the diet that create symptoms, you allow the body to repair and heal, alleviate symptoms, and restore health.
  • Gut Function Tests: helps determine problems with nutrient absorption.
  • Nutrient Status Testing: identifies deficiencies that bring about symptoms.
  • Physical Evaluation: assesses how your body moves, sleep patterns, and mental focusing, which can reveal factors that contribute to the presence and intensity of symptoms.

Ultimately, your body’s talk is unlike anyone else’s. With careful listening and attentive guidance from a holistic practitioner, you can discover the meaning of your symptoms and create a dialogue with the body and mind that leads to more vibrant health.

References

Food for Thought. . .

“The best gifts anyone can give to themselves are good health habits.” – Ellen J. Barrier

The Nutrition Power of Chicken

For those who haven’t gone vegan or vegetarian, organic, free-range antibiotic-free chicken is a nutritious and versatile choice. Check out these health benefits of incorporating chicken in your diet – a few may surprise you!

Protein Packed. Chicken is a great source of lean, low-fat protein that contributes to muscle growth and development.

Heart Healthy. Eating chicken breast (white meat), compared to beef, reduces your intake of unhealthy saturated fats, which are linked with heart disease.

Phosphorus a-Plenty. Chicken is rich in phosphorus, an essential mineral that supports the health of teeth and bones, as well as the kidney, liver, and central nervous system.

Abundant in the B’s. Chicken contains several B-vitamins, in particular Vitamin B6 which is important to the health of blood vessels, energy production, and metabolism. A typical serving of chicken also contains a good amount of niacin, which helps guard against cancer. Riboflavin (or Vitamin B2), found in chicken livers, is important for healthy skin.

Three Categories of Chicken:

  • Conventional chicken is kept caged and does not move about freely; these conditions are often unhygienic. Conventional chicken is injected with hormones to quicken growth and make supposedly resistant to certain diseases.
  • Free-range chicken is allowed to roam freely in the pastures.
  • Organic chicken is the most expensive because it is bred freely and is allowed to eat only organically prepared grain (as per the USDA standards). It is kept in clean, hygienic conditions and is not injected with any medications to disturb its natural growth and hormone cycle. The flavor and nutrient density of organic chicken is also more robust.

Whenever possible, choose organic. It makes a difference. Shop smart and keep chicken on your menu; there’s a lot of good nutrition in that bird.

References

Slow-Cooker Chicken with 40 Cloves of Garlic

Easy, simmered slow-cooker chicken is perfect for a back-porch meal. To insure optimal flavor and a tender entree, opt for bone-in thighs instead of white meat which can dry out when cooked for long periods. Make prep easier with pre-peeled organic garlic, and pretty-up the platter with lemon slices and sprigs of thyme or rosemary.

Ingredients

  • Cooking spray
  • 1 cup unsalted chicken stock
  • 1/4 cup dry white wine
  • 3 T all-purpose gluten-free flour
  • 2 T olive oil
  • 2 T fresh lemon juice, divided
  • 6 skin-on, bone-in chicken thighs (about 1 1/2 pounds)
  • 1 3/4 tsp kosher salt, divided
  • 1/2 tsp freshly ground black pepper, divided
  • 1 1/2 pounds small red potatoes, scrubbed
  • 40 garlic cloves, peeled
  • 12 fresh thyme sprigs
  • 3 T chopped, fresh parsley

Preparation

Coat bottom and sides of a 6-quart slow cooker with cooking spray.

Combine stock, wine, flour, butter, and 1 tablespoon lemon juice in a medium bowl, stirring with a whisk; pour mixture into slow cooker. Sprinkle chicken thighs evenly with 3/4 teaspoon salt and 1/4 teaspoon pepper. Place thighs in slow cooker, skin side down. Arrange potatoes, garlic, and thyme over chicken in slow cooker. Sprinkle ½ teaspoon salt and 1/4 teaspoon pepper evenly over garlic and potatoes. Cover slow cooker; cook on LOW for 8 hours.

Transfer chicken to a platter. Transfer potatoes and garlic to platter with a slotted spoon; discard thyme sprigs. Sprinkle chicken and potatoes evenly with remaining 1/2 teaspoon salt, remaining 1 tablespoon lemon juice, and parsley. Strain cooking liquid from slow cooker through a sieve into a liquid measuring cup; let stand 3 minutes. Discard any fat that rises to top of liquid. Serve jus with chicken, potatoes, and garlic cloves.

References

Why You Need a Multivitamin

Among the millions of U.S. adults who use nutritional supplements, multivitamin and mineral formulas are the most popular. It’s a smart choice for everyone, even active, healthy people who eat a variety of fresh, organic foods. That’s because every biochemical process in the body relies upon vitamins and/or minerals to facilitate processes that help maintain physical health and achieve optimal performance.

When there is even a mild deficiency, or a problem with absorption of nutrients, those processes cannot take place and can cause us to become ill or lead to chronic disease. A multivitamin formula helps support the body as it confronts things such as:

  • Depleted mineral content in the food supply due to soil erosion and chemicals used in conventional farming and food production.
  • Hectic lifestyles that create too much opportunity for consuming overly processed, preservative-laden convenience foods that are low in nutrients.
  • Failure to consume at least five servings of fruits and veggies a day.
  • Inability to manage stress, which increases the body’s need for nutrients.
  • Exposure to environmental toxins at home, work/school, and in transit, not to mention those lurking in the water supply and runoff into the soil.
  • Overuse of antibiotics, affecting immunity and leading to dysfunction in the gut.
  • Chronic illness, serious acute illness, or surgery, and use of medications that can interfere with the body’s ability to absorb nutrients.

Your Multivitamin Insurance Plan

While multivitamins provide “dietary insurance” for our modern lives, we need to be educated on the various types and what works best for our individual needs. There are a wide variety of formulas and methods of delivery (e.g., tablet, capsule, time-release, liquid). Some formulas contain herbs, which can interact with other medications. The purity and quality of a supplement is critical to its effectiveness.

Everyone has different nutritional needs based on age, activity level, and health status. The type of multivitamin that is best for you will be different from anyone else’s, even a family member of the same age. The best way to determine what type of multivitamin or mineral supplement you need is to consult with a holistic physician.

References

Garlic for Good Health

Fondly known to herbalists as “the stinking rose”, Garlic (Allium sativum) has been used for centuries for a variety of health concerns ranging from treatment of skin conditions to fighting infection. Today, research shows that garlic contains more than 200 phytochemicals that have protective health benefits, such as regulating blood pressure, lowering blood sugar and cholesterol levels, enhancing immunity and working against bacterial, viral, and fungal infections.

Garlic contains several vitamins and minerals that support health, including vitamin B6, vitamin C, manganese, and selenium. It’s also rich in sulfur-containing compounds – allicin, alliin, ajoene – that help reduce inflammation and have antioxidant properties. These unique compounds (along with enzymes, minerals and amino acids) make garlic a powerful medicinal that helps reduce the risk for chronic diseases where inflammation is an underlying factor, such as heart disease and cancer.

Though generally safe for most adults, taking a garlic supplement can cause heartburn, upset stomach, an allergic reaction, and breath and body odor (common with raw garlic). Because it can impair the body’s ability to form blood clots, garlic should not be taken if you’re preparing for surgery or have bleeding disorders.

Be aware that garlic supplements (powder, capsule, extract or oil) can vary significantly because allicin (the active ingredient) is sensitive to how the supplement is prepared. For example, aging garlic to reduce its odor also reduces the allicin present and compromises the effectiveness of the product. Check with your holistic physician about the benefits garlic may have for you and which formula will work best for your needs.

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Confused about Your Symptoms? Keep a Symptom Journal

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Whether you have a known medical condition or are experiencing vague clusters of symptoms that don’t fit nicely under a given medical definition, a symptom journal can help you make sense of what you are experiencing. It provides an organized way to gather and track information related to your health.

A physician might ask you to keep a symptom journal for a specific concern or illness, such as migraine, asthma, chronic pain, chronic fatigue, arthritis, PMS, heartburn, sleep disorders, weight management, and during recovery from surgery, just to name a few.

The key information to include in your journal includes:

  • Date and time
  • Type of symptom (pain, numbness, nausea, headache)
  • Duration of symptom
  • Triggers (what brought it on, made it worse)
  • Relief factors (what alleviates the symptom, e.g., medication, meditation, exercise)
  • Lifestyle Notes (what else is going on in your life at the time, what did you eat/drink)

Be descriptive, but also concise on the key points in your entries. Your doctor might ask you to use a rating system for certain symptoms (e.g., 0-5 or 1-10). Be sure to do that honestly as your entries may make a difference in treatment approaches. Leave room at the bottom of each page for notes on things such as your emotional state, stressors or other factors that might contribute to how you’re feeling that day.

For a symptom journal to be most helpful to you and your physician, you need to use it consistently. If you think a symptom journal will benefit how you care for yourself and treat a medical condition, speak to your physician about setting one up.

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