A Different Kind of Doctor

Cooking In The Moment

2012-01-22T09:57:00.000-08:00

Like Andrea Reusing's acclaimed restaurant Lantern, her book, Cooking in the Moment, celebrates local and seasonal ingredients.

This book is a colorful collection of recipes that makes good use of foods we should eat more of,
like dark green leafy vegetables, healthy fats, and pasture-raised meats. Reusing's simple and straightforward techniques are perfect for people new to cooking, yet her creative take on traditional foods will inspire even seasoned gourmets.

I'm looking forward to making Curried Beets (page 248), Skillet Apples and Onions (page 174), and Sweet and Sour Cabbage (page 229).

Gluten Explained

2012-01-15T09:08:00.000-08:00

Gluten-free diets are one of the latest health trends, but is it right for everyone?

Gluten is a protein found in certain grains. Some people are sensitive or allergic to gluten. In fact, it's one of the most common food allergens. And in certain individuals, gluten can trigger an autoimmune reaction called celiac disease, in which the body attacks itself, destroying the lining of the gastrointestinal tract, causing diarrhea, gas, bloating, malnutrition and weight loss.

People who are not sensitive to gluten do not need to avoid it. Gluten-free foods are only beneficial for people who cannot tolerate gluten. For those who aren't sure, they should strictly avoid gluten for one month, then re-introduce it and observe the effects.

Grains that contain gluten include

Wheat
Barley
Rye
Bulgur
Kamut
Triticale
Spelt
Contaminated oats

Although oats should not contain gluten, some do. Contamination happens when oats are processed in facilities that also process grains like wheat, barley and rye, or in fields where oats are grown next to these gluten-containing crops.

Foods that contain these grains also contain gluten, like

Foods made with flour: pasta, breakfast cereals, bread and other baked goods
Bran
Germ
Malt
Durum
Semolina
Starch
Bread crumbs
Couscous
Seitan
Some varieties of tempeh
Soy Sauce
Beer
Whiskey

Many processed foods also contain gluten as an additive, so it's important to read food labels and ingredient lists carefully. Gluten may be disguised under terms like

Hydrolyzed vegetable protein
Natural flavoring
Vegetable gum

Gluten-free grains include

Rice (brown rice and wild rice are better choices than white, jasmine, basmati or arborio rices because they are more nutritious and less processed)
Quinoa
Millet
Buckwheat (also called kasha)
Amaranth
Teff

It's also important to note that many people feel best when they avoid grains all together, whether or not they are not sensitive to gluten. Starchy foods like grains and flour are quickly digested and flood the body with sugar, causing a spike in insulin. Over time, high levels of blood sugar and insulin increase the risk for diabetes, cardiovascular disease and cancer.

To find gluten-free restaurants in your area, search the database of the Gluten Intolerance Group by state or zip code.

Lower Blood Pressure Naturally

2012-01-08T09:32:00.000-08:00

According to the National Institutes of Health, most people in the United States have high blood pressure at some point in their lives. Hypertension, the medical term for blood pressure that remains elevated over time, doesn’t have any symptoms, so people may not even know they have it. Left untreated, it can affect the ability to think, learn, and remember. It can also lead to blindness, kidney failure, heart failure, heart attack and stroke.

The most common treatment is medication and 68 percent of US adults take blood pressure-lowering drugs. But other effective interventions exist. Changes in diet and lifestyle that address underlying factors can lower high blood pressure and improve overall health.

Salt

People with hypertension are advised to eat a low sodium diet, but studies show that it doesn’t really make a difference. The well-respected Cochrane Collaboration is an independent, not-for-profit organization that reviews research studies relating to health care and is internationally recognized for its evidence-based standards.

In 2004 Cochrane researchers reviewed 57 studies of people with normal blood pressure (120 mm Hg systolic over 80 mm Hg diastolic, or lower) and 58 studies of people with elevated blood pressure. All of the participants were randomly assigned to either a low sodium diet or a high sodium diet.

Individuals with normal blood pressure who ate a low sodium diet experienced only slightly lower blood pressure readings. Their systolic pressure only dropped one point (mm Hg) and diastolic pressure didn’t even drop half a point. In people with high blood pressure, low sodium diets made more of a difference but the results were still insignificant. Systolic pressure went down four points and diastolic dropped almost two points.

Researchers noted that compared to Caucasians, black and Asian people received slightly more benefit from the low sodium diet (a reduction of up to 6 points systolic) but they still concluded that low sodium diets are not warranted.

Sugar

Instead of salt, people with high blood pressure should avoid sugar. Or more specifically, foods that contain easily digestible carbohydrates like sugar, flour, white rice, potatoes, juice and beer. The carbohydrates in these foods are quickly digested and absorbed into the bloodstream, flooding the body with glucose.

High blood glucose, the medical term for high blood sugar, causes the body to retain water, which can increase pressure inside blood vessels. Studies have linked high blood sugar to high blood pressure and demonstrated that lowering blood sugar also lowers blood pressure.

High blood sugar damages blood vessels. It causes excessive amounts of compounds called advanced glycosylation end products (AGEs) to be produced. AGEs can slowly accumulate in the body and bind together in a process called cross-linking. When cross-linked AGEs accumulate in tissues, they cause rigidity and interfere with normal structure and function. Collagen, a fundamental component of blood vessels, is particularly susceptible to cross-linking, which causes vessels to stiffen and blood pressure to rise. Once blood vessels lose their elasticity, they can no longer effectively regulate blood pressure.

Blood Pressure-Lowering Diet

Not all carbohydrates are bad. The complex kind can be good. Because they are bound to fiber, protein and fatty acids, they are digested and absorbed slowly, not all at once. So blood sugar levels rise gradually.

Complex carbohydrates are found in whole plant foods like fruits, vegetables, beans, whole grains, nuts and seeds. These foods should make up 75% of meals, with the remaining 25% composed of protein like meat, seafood, eggs, tofu or tempeh. (All animal products should come from animals never exposed to pesticides, antibiotics or hormones.)

Eliminate easily digestible carbohydrates like processed foods, bread, pasta, pretzels, crackers, cookies, candy, cake, pastries, pancakes, waffles, white rice, potatoes, milk, beer, juice and sweetened beverages.

If you want a sweet treat, choose dark chocolate. It's low in sugar and high in cocoa powder, which contains antioxidant polyphenols that support healthy blood vessel function. Limit yourself to one or two ounces per day and look for chocolate that is 70 to 85 percent dark (the darker the better). Because alkalizing agents destroy antioxidants, avoid products with alkalinized or Dutch-process cocoa powder.

Lifestyle

Other essential lifestyle interventions include stopping smoking, avoiding alcohol, maintaining healthy levels of vitamin D, staying active and managing stress.

Stress hormones can raise blood sugar levels because they activate the sympathetic nervous system, our inherent “fight or flight” response to stress. This survival instinct prepares the body for action by increasing heart rate and blood pressure, and raising sugar levels in the blood. Activities like meditation, yoga, tai chi and breathing exercises have the opposite effect. They reduce sympathetic stimulation, promote relaxation and lower blood pressure.

Exercise isn’t just a workout for muscles and bones, it’s a workout for the heart and blood vessels too. Exercise helps maintain healthy blood vessel function and it can lower high blood pressure. It also improves coordination, balance, flexibility, energy, sleep and mood. According to a study published in the New England Journal of Medicine, regular exercise can even add an extra year or two to your life of life. However, people with cardiovascular disease including high blood pressure should get permission and guidelines from their doctor before they begin a new exercise program.

Because low levels of vitamin D are associated with high blood pressure, it should be supplemented in people who have documented low levels. Vitamin D can accumulate in the body, so it’s important not to take too much. A blood test should always be done to determine whether levels are low and how much is needed.

Other supplements can be helpful for hypertension, but some have dangerous interactions with prescription medications. Always get individualized recommendations from your doctor before taking a new supplement.

References:

Al Mheid I et al. Vitamin D status is associated with arterial stiffness and vascular dysfunction in healthy humans. Journal of the American College of Cardiology. 2011 Jul 5;58(2):186-92.

De Boer IH et al. Insulin therapy, hyperglycemia, and hypertension in type 1 diabetes mellitus. Archives of Internal Medicine. 2008 Sep 22;168(17):1867-73.

Gupta AK et al. Effects of insulin on renal sodium excretion. Hypertension. 1992 Jan;19(1 Suppl):I78-82.

Inoguchi T et al. High glucose level and free fatty acid stimulate reactive oxygen species production through protein kinase C--dependent activation of NAD(P)H oxidase in cultured vascular cells. Diabetes. 2000 Nov;49(11):1939-45.

Jürgens G and Graudal NA. Effects of low sodium diet versus high sodium diet on blood pressure, renin, aldosterone, catecholamines, cholesterols, and triglyceride. Cochrane Database of Systematic Reviews. 2004;(1):CD004022.

Ostchega Y et al. Hypertension awareness, treatment, and control--continued disparities in adults: United States, 2005-2006. National Center for Health Statistics Data Brief. 2008 Jan;(3):1-8.

Paffenbarger RS Jr et al. Physical activity, all-cause mortality, and longevity of college alumni. New England Journal of Medicine. 1986 Mar 6;314(10):605-13.

Sabanayagam C et al. Serum Vitamin D Level and Prehypertension among Subjects Free of Hypertension. Kidney and Blood Pressure Research. 2011 Sep 21;35(2):106-113.

Laughter Therapy

2011-12-26T09:50:00.000-08:00

Laughter really is medicine. It doesn't only improve mood. Studies show that laughter can also prevent disease, stimulate the immune system, lower resting blood pressure, relieve stress, reverse depression and reduce the need for pain medication.

A recent study shed some light on exactly how laughter works. Oxford researchers found that laughing triggered the brain to release endorphins, which are natural "feel-good" chemicals with opiate-like effects.

Through a series of six experiments, study participants viewed sitcoms or comedy shows before they were subjected to discomfort, like wearing a tight blood pressure cuff and squatting for long periods of time. Researchers found that 15 minutes of laughter increased their pain threshold by 10 percent.

However, results were dose-dependent. Deep belly laughs that caused people to run out of breath or feel physically exhausted made the most difference.

The best part? Laughter had no negative side effects.

References:

Bennett MP et al. The effect of mirthful laughter on stress and natural killer cell activity. Alternative Therapies in Health and Medicine. 2003 Mar-Apr;9(2):38-45.

Dunbar RI et al. Social laughter is correlated with an elevated pain threshold. Proceedings, Biological Sciences, The Royal Society. 2011 Sep 21.

Fonzi L et al. [Laughter and depression: hypothesis of pathogenic and therapeutic correlation]. [Article in Italian] Rivista di psichiatria. 2010 Jan-Feb;45(1):1-6.

Fry W and Savin WM. Mirthful laughter and blood pressure. Humor - International Journal of Humor Research. Volume 1, Issue 1, Pages 49–62, ISSN (Online) 1613-3722, ISSN (Print) 0933-1719, DOI: 10.1515/humr.1988.1.1.49, //1988

Mora-Ripoll R. The therapeutic value of laughter in medicine. Alternative Therapies in Health and Medicine. 2010 Nov-Dec;16(6):56-64.

Lefcourt HM et al. Humor and immune0system functioning. Humor - International Journal of Humor Research. Volume 3, Issue 3, Pages 305–322, ISSN (Online) 1613-3722, ISSN (Print) 0933-1719, DOI: 10.1515/humr.1990.3.3.305, //1990

Rotton J and Shats M. Effects of State Humor, Expectancies, and Choice on Postsurgical Mood and Self-Medication: A Field Experiment. Journal of Applied Social Psychology, 26: 1775–1794. (1996) doi: 10.1111/j.1559-1816.1996.tb00097.x

The Wild Table

2011-12-18T09:20:00.000-08:00

The Wild Table is a beautiful book. Stunningly photographed and expertly written, it's an excellent guide to gathering and cooking wild foods. The book is arranged by season and includes a wild calendar so you'll know when to look forward to fiddleheads, morrels and huckleberries. Also included is important information about identifying, selecting, cleaning, preparing and storing wild edibles.

Connie Green, a champion of wild foods, describes herself as "sitting squarely at the curious crossroads of the Stone Age and haute cuisine." In this book she takes us on a tour of foods we can forage for, including ramps, nettles and walnuts. Green includes unusual fare like cactus pads, persimmons, elderberry flowers and Douglas fir tips.

Some of the foods are even medicinal: Maitake mushrooms are used to treat infections and cancer. Fennel dispells intestinal gas. Dandelion promotes good digestion and helps protect us from environmental toxins. Rose hips and wild berries are full of antioxidants and
vitamin C. Wild foods are good for us.

Sarah Scott supplies the recipes. Personally, I'm looking forward to making the Savory Cèpes Flan on page 184, Spice-Roasted Venison with Elderberry Port Sauce on page 230, and Stir-fried Dandelion Greens with Duck Fat and Garlic on page 284.

Home-Made Sea Salt Scrub

2011-12-11T09:28:00.000-08:00

Use this simple sea salt scrub to exfoliate and soften dry skin. It takes only three ingredients and one minute to make.

For an easy and inexpensive DIY holiday gift, make a big batch and package it in decorative glass jars. Increase the ingredients as needed and always use two parts sea salt to one part almond oil.

I added peppermint essential oil because it feels festive and seasonal. You can substitute any essential oil you like, like lavender or juniper, or use a combination. But choose only pure essential oils, never perfume or fragranced oils.

1 cup sea salt

1/2 cup almond oil

3 to 5 drops essential oil of peppermint (or other)

Stir together the sea salt and almond oil, then stir in the essential oil. Store in an air-tight glass container at room temperature.

To use the sea salt scrub, stand in a bathtub or shower and scrub small palmfuls of the mixture over your skin. Rinse thoroughly with warm water.

Home Detox Checklist

2011-12-04T09:09:00.000-08:00

Harmful chemicals linked to cancer, cardiovascular disease and diabetes permeate our air, water and food. They’re inside our homes, lurking in furniture, fridges, flooring and paint. We slather them all over our bodies in soaps, shampoo, moisturizers and make-up. And they silently escape from our mattresses, clothes and cleaning products.

Studies show that these chemicals aren’t only in the environment, they’re already inside our bodies. According to the Cancer Prevention Coalition, residues of more than 400 environmental chemicals have been identified in human blood and fat tissue. And government agencies, academic institutions, and independent organizations have found up to 358 different chemicals in the cord blood of newborn babies.

We can’t escape them completely, but we can take the following precautions to minimize our exposure to environmental toxins inside our homes.

#1 Take Off Your Shoes

One of the easiest ways to prevent outdoor chemicals from becoming indoor toxins is to leave your shoes at the door. Insist that everyone else does too.

#2 Open the Windows

According to the Environmental Protection Association, indoor air pollution is more dangerous than outdoor air pollution, even in the biggest and most industrialized cities.

To help exchange and circulate the air inside your home, open your windows as often as you can. Individuals with indoor allergies or chemical sensitivities should also consider high-efficiency particulate arresting (HEPA) air filters.

#3 Filter Tap Water

Activated carbon filters can remove chlorine, lead, mercury, copper, pesticides, solvents, radon, parasites, some volatile organic compounds, and bad tastes and odors from tap water.

In addition, reverse osmosis removes fluoride, cadmium, asbestos, bacteria, arsenic, barium, nitrates, nitrites and perchlorate. Reverse osmosis filters use thin membranes to remove 99.97 percent of contaminants 0.3 microns or larger, while ulta-HEPA filters reportedly filter out 99.99 percent.

Before you buy, check out the water filter buying guide from the Environmental Working Group. After you buy, change the filters regularly.

#4 Get the Plastic Out

Replace plastic food storage containers with glass, stainless steel or ceramic containers. Replace plastic beverage bottles and travel mugs with stainless steel or glass varieties.

Avoid foods and drinks that have been packaged in plastic containers, cans, and cartons unless they specify “BPA-Free” and “Phthalate-Free” (look for Vital Choice and Eden Organics).

Avoid foods that have been packaged in foam (polystyrene) materials like disposable cups, take-out containers and egg cartons. (Buy eggs in cardboard cartons.)

Replace plastic wrap with aluminum foil or parchment paper and eliminate your need for plastic bags by taking a reusable organic cotton bag with you to the farmer’s market and grocery store.

#5 Nix Non-Stick

Replace non-stick cookware with cast iron, stainless steel, copper, glass, or ceramic cookware.

If non-stick pans are your only choice, never preheat them when they are empty, use only low heat, never put them in the oven, and discard them as soon as the surface becomes scratched.

#6 Use Cleaner Cleaners

Replace chemical cleaners with essential oils, baking soda and vinegar. Pure essential oils are naturally anti-bacterial and tea tree essential oil is especially effective at removing mold and mildew (avoid synthetic and perfume oils).

Baking soda acts as an abrasive agent to remove residue and stains from glass, ceramic, stainless steel and silver. Add a few drops of water to make a baking soda paste for cleaning the stove, sink, counters, toilet and tub.

Use white vinegar to polish mirrors and wash windows and floors. Or use a steam mop to clean non-carpeted surfaces (steam mops use only water and steam to clean).

Remove rust stains by sprinkling salt over the area, squeezing fresh lemon juice on top and allowing it to sit for several hours before you wipe it off.

To unclog drains, first pour a quarter cup of baking soda down the drain, then pour in one cup of white vinegar. Wait for the foaming to reside, then flush with plenty of boiling hot water. Don’t forget to make use of drain snakes and plungers.

To polish wood furniture, mix three parts olive oil with one part freshly squeezed lemon juice and apply it with a soft cloth, rubbing briskly and allowing to air dry. (You may want to test a small area before you apply it to an entire piece of furniture.)

Non-Toxic All-Purpose Cleaner

1 cup of white vinegar

5 drops of tea tree essential oil

5 drops of pure lavender or orange essential oil (avoid synthetic and perfume oils)

1/2 cup of water

Add the ingredients to a clean glass spray bottle and shake to combine them. Label the bottle with the ingredients and date. Shake it again gently before use to re-distribute the essential oils. Spray the cleaner on dirty surfaces and wipe it off with a clean wet sponge.

For tougher cleaning jobs, omit the water and leave the solution a few minutes longer before wiping it off.

Use this cleaner on counters, sinks, stove tops, appliances and tiles. Do not use it on wooden or delicate surfaces.

#7 Avoid Drycleaned Clothes

Find a cleaner who uses wetcleaning, a water-based alternative to solvent-based drycleaning. Wet cleaning uses biodegradable detergents and a humidity-controlled drying environment to preserve “dryclean only” clothes.

If you can’t avoid drycleaned clothes, store them in a well-ventilated spot away from your living area (like the garage) and each time they're treated, allow them air out for at least two days before wearing them.

#8 Avoid Fragrances

Get rid of air fresheners and all fragranced household products. Manufacturers are not required to disclose additives regarded as "fragrance," and a single fragrance can contain several hundred ingredients. Remember that “unscented” doesn’t necessarily mean fragrance-free (chemicals may have been added to cover odors).

As an alternative to air fresheners, use pure essential oil diffusers. In the laundry room, replace liquid fabric softener with a half cup of white vinegar (mixed with 5 drops of pure lavender essential oil if you wish to scent your clothes) and substitute organic wool or silicone dryer balls for fragranced dryer sheets.

#9 Research Your Personal Products

According to the Environmental Working Group, the average woman uses 12 products containing 168 unique ingredients every day, while the average man uses 6 products daily with 85 unique ingredients, and most of them have not been tested for safety.

Use the Skin Deep Cosmetics Safety Database to learn what you’re putting on your skin. Search by product, ingredient or company to read safety reviews and make good choices when selecting items like soap, shampoo, toothpaste, deodorant, eye drops, contact lens cleaner, bubble bath, skin creams, hair styling products, makeup, nail polish, sunscreen and baby products.

#10 Use Plants to Clean the Air

One six-inch houseplant per 100 square feet of living area can greatly improve indoor air quality. Several species have been shown to filter harmful chemicals including the Boston fern, English ivy, moth orchid, dendrobium orchid, ficus tree, gerbera daisy, heartleaf philodendron, peace lily, pot mum, snake plant, spider plant and several species of dracaena.

#11 Use Non-Toxic Building Supplies

If you are planning refurnishing or remodeling work, or buying or building a new home, look for non-toxic building materials like pre-finished real hardwood furniture and flooring; stone, porcelain, glass or ceramic tiles; latex mattresses and mattress pads; and organic cotton fabrics, bedding and washable rugs. If possible, chose a home without an attached garage. Take precautions when removing toxic materials like old paint and carpet.

#12 Reduce Your Exposure to Unnecessary Electromagnetic Radiation

Remove unnecessary electronic gadgets from the bedroom and do not sleep next to wireless devices unless they are completely powered down. Keep all Wi-Fi transmitters away from where you work and sleep.

Do not keep cell phones or other wireless devices in your pockets or next to your body when they are turned on. Use a headset, wireless headphone, or speaker phone whenever possible. Keep calls short and when you don’t need to speak in person, send text messages instead. Use wireless devices only when the signal strength is strong and avoid using them inside spaces enclosed by metal, like elevators, subways, trains, planes and cars.

Before you buy, check out EWG's Cell Phone Shopping Guide to learn about radiation risks associated with specific devices.

#13 Test and Maintain

Have your home tested for mold, radon, and lead. Install and maintain a carbon monoxide detector. Use furnace filters with a MERV 7-9 rating (minimum efficiency reporting value) and change them every six weeks. And don’t forget to clean out your air ducts and vents regularly. If you can’t do it yourself, hire professionals.

References:

Cancer Prevention Coalition. 2003. Carcinogens at home.

Environmental Protection Association. 2011. The Inside Story: A Guide to Indoor Air Quality.

Environmental Working Group. 2008. Statement of Jane Houlihan on Cosmetics Safety.

Enviornmental Working Group. 2009. Pollution in People: Cord Blood Contaminants in Minority Newborns.

Gift Picks for Healthier Homes

2011-11-27T09:30:00.000-08:00

Share the gift of a healthier home with these non-toxic alternatives to plastic food and beverage containers, non-stick cookware, plastic bags, chemical cleaners, household and personal products. Here are my top picks for every budget.

$5 and Under

Stainless Steel Water Bottle

Pure Olive Oil Soap

(Top-rated on Skin Deep)

Organic Cotton Jumper

$10 to $20

Glass Travel Coffee Mug

Stainless Steel Food Storage Containers

In the Green Kitchen
by Alice Waters

Glass Tea Pot With Infuser

Reusable Lunch Sack

Reusable Organic Cotton Produce Bags, Set of 3

Organic Wool Dryer Balls, Set of 3

Glass Food Storage Containers, 10-Piece Set

Glass Beverage Travel Container

Reusable Organic Cotton Grocery Bag

$30

Stainless Steel Travel Mug With Tea Infuser

Stainless Steel Skillet With Cover

Reversible Cast Iron Grill Pan

$50

Enameled Cast Iron Skillets, Set of 3

Ceramic Cookware, 17-Piece Set

$80

Steam Mop

(why I love them)

My Annual Autumn Cleanse

2011-11-13T09:15:00.000-08:00

I like to think of an autumn cleanse as a tune-up for the body.

Fall is perfect timing for detoxification because it's a time of transition. As the days grow shorter and the nights grow longer, our internal clocks are shaking off summer and anticipating winter. The weather isn't too hot or too cold, and fresh local foods are still available.

I started my detox in mid-October, anticipating a 2-week program. But I've been feeling so fantastic that I plan to continue until the end of the year. I may ease the restrictions occasionally, making it easier to eat in restaurants and celebrate holiday meals, but for the most part I plan to keep up the routine: exercise, hydrotherapy, detox supplements, and a diet free of sugar, starches, grains and processed foods.

Why is detoxification important?

Every day we are exposed to toxins in air, water, food and our environment, from carpet and upholstery to shower curtains and personal products.

According to the Cancer Prevention Coalition, residues of more than 400 environmental toxins have been identified in human blood and fat tissue.

The National Center for Health Statistics, part of the Centers for Disease Control and Prevention (CDC), routinely measures chemicals in people as part of the National Health and Nutrition Examination Survey. Their most recent report found environmental toxins in every single sample.

Our bodies begin to accumulate these chemicals before we're even born. The Environmental Working Group analyzed umbilical cord blood from babies born in US hospitals in 2004. Researchers found 287 different chemicals including mercury, multiple pesticides, more than a dozen different flame retardants, and industrial pollutants called polychlorinated biphenyls or PCBs. Most samples contained 100 or more different PCBs

For most people, small doses of environmental toxins cause cumulative damage rather than immediate symptoms. Continued exposure and/or reduced liver function can compromise natural detoxification systems, causing the body to store toxins rather than eliminate them.

Accumulation of toxins in the body can lead to general malaise or chronic health problems including hormone imbalance, metabolic disorders, decreased mental acuity, skin and digestive conditions, and food and chemical sensitivities.

Clearing toxins from the body can relieve symptoms and renew wellness and vitality. Ask your naturopathic doctor if you would benefit from an autumn cleanse.

Aspirin: Do the Benefits Outweigh the Risks?

2011-11-06T09:57:00.000-08:00

A recent article published in the Lancet reported that long-term daily use of aspirin can reduce the risk of colon cancer.

A daily aspirin has also been promoted as a way to reduce the risk heart attacks and stroke, although a recent meta-analysis of randomized trials (a study of the best studies) found little scientific evidence to support this practice.

But what are the risks of taking aspirin every day?

Increased bleeding and bruising

Nausea, heartburn, vomiting, diarrhea

Allergic reaction, skin rash, difficulty breathing, seizures

Tinnitus (ringing in the ears) and hearing loss

Lower levels of hemoglobin and increased risk of anemia

Gastrointestinal bleeding and ulcers

Hemorrhagic stroke

That's right: Aspirin may decrease the risk of an ischemic stroke, caused by a blood clot, but it can increase the risk of a hemorrhagic stroke, caused by bleeding in the brain.

Additionally, a recent study reported that regular aspirin use can increase the risk of developing Crohn's disease, an inflammatory and autoimmune disease of the gastrointestinal tract. Researchers in the UK followed more than 135,000 European adults between the ages of 30 and 74, and found that a daily dose of aspirin was associated with six-fold increase in Crohn's disease.

It's also important to remember that aspirin can have dangerous interactions when combined with certain medications and supplements including:

Alcohol

Warfarin (Coumadin)

Heparin

Ibuprofen (Advil, Motrin)

Corticosteroids

Some antidepressants (clomipramine, paroxetine)

Omega-3 fatty acids and fish oil

Evening primrose oil

Policosanol

Ginkgo biloba

Like aspirin, fish oil can prevent blood clots and fight inflammation.
It can also reduce the risk of cancer and heart disease, without the side effects of aspirin. And fish oil is a good source of healthy fat.

Also like aspirin, fish oil can interact with medications and supplements. Before you start any new supplement, including fish oil, talk to your naturopathic doctor for individualized recommendations.

References:

Berger JS et al. Aspirin for the prevention of cardiovascular events in patients without clinical cardiovascular disease: a meta-analysis of randomized trials. American Heart Journal. 2011 Jul;162(1):115-24.e2.

Chan SS et al. Aspirin in the aetiology of Crohn's disease and ulcerative colitis: a European prospective cohort study. Alimentary Pharmacology and Therapeutics. 2011 Sep;34(6):649-55. doi: 10.1111/j.1365-2036.2011.04784.x.

Goldstein JL et al. Haemoglobin decreases in NSAID users over time: an analysis of two large outcome trials. Alimentary Pharmacology and Therapeutics. 2011 Oct;34(7):808-16. doi: 10.1111/j.1365-2036.2011.04790.x.

Rothwell PM et al. Long-term effect of aspirin on colorectal cancer incidence and mortality: 20-year follow-up of five randomised trials. Lancet. 2010 Nov 20;376(9754):1741-50.

Happy Halloween

2011-10-31T09:48:00.000-07:00

Flu Shot Alternatives

2011-10-30T09:57:00.000-07:00

A recent study published in the prestigious medical journal The Lancet found that flu shots are not as effective as most people think. Infectious disease experts conducted a meta-analysis, which is a study of studies, and found that flu vaccines were only 59 percent effective overall in adults aged 18 to 65. Efficacy varied and fell as low as 35 percent.

Healthy adults don't need the flu shot.

Influenza vaccines never prevent colds and aren't always effective against the flu either. Furthermore, vaccines carry the risk of adverse effects and there is growing concern that their over-use is contributing to the increasing resistance of viruses.

Instead, follow these 7 tips to stay well this winter:

#1 Get More Sleep

Adequate sleep is essential for a healthy immune system. Experts recommend 9.5 hours per night in the winter, when days are naturally shorter and nights naturally longer. If you can't get that much sleep, aim for at least 8 hours. A study published in the Archives of Internal Medicine found that healthy adults who slept at least eight hours each night had a higher resistance to upper respiratory infections than those who slept 7 hours or less.

#2 Manage Stress

Stress hormones activate the body's sympathetic nervous system responsible for "fight or flight" reactions. This natural response to stress prepares the body for instant action and inactivates functions that aren't essential for immediate survival, including immune surveillance, the body's defense against abnormal cells like viruses, bacteria and cancer.

Stress can be unavoidable but if you manage it well, it doesn't have to suppress your immune system. Learn to manage stress through activities like breathing exercises, meditation, yoga, tai chi and qi gong.

# 3 Exercise

Studies show that regular exercise is associated with fewer upper respiratory infections and less severe symptoms. Aim for 2.5 hours each week and a combination of aerobic and strengthening activities. Don't forget to stretch, but do it only after your muscles have warmed up, and again at the end of your workout.

#4 Wash Your Hands

Viruses that cause colds and flu are transmitted through contact with contaminated surfaces (and also by airborne droplets produced from coughing and sneezing). Reduce your risk of acquiring colds and flu by washing your hands several times each day, especially after touching shared surfaces and before touching your face. Rub hands together vigorously with soap and hot water for thirty seconds or more, and teach kids a song to sing while they wash to ensure a thorough job.

Avoid anti-bacterial products because they aren't necessary (soap is naturally anti-bacterial) and can contribute to bacterial resistance.

#5 Eat Your Vegetables

A diet high in fruits and vegetables will provide nutrients necessary for a strong immune system. Onions, garlic, chili peppers and ginger root are especially helpful for cold and flu prevention, as studies have shown that these foods can stimulate immunity.

#6 Consider Probiotics

Studies show that having the right balance of healthy bacteria can reduce the risk of colds and flu. Include cultured and fermented foods in your diet like yogurt, tempeh and miso. Some people may benefit from a probiotic supplement.

#7 Test Vitamin D

Healthy levels of vitamin D are important for a strong immune system. If you don't know your number, ask your doctor for the simple blood test that will determine whether or not you need to supplement and, if so, how much you should take.

Is Chemotherapy Effective?

2011-10-23T09:23:00.000-07:00

Shortages of chemotherapy drugs have led to great concern in cancer care. Experts predict that patients will die without access to these drugs, but the bigger question has gone unasked: How effective is chemotherapy anyway?

While doctors and patients alike remain optimistic, the reality is that chemotherapy isn't very effective. A study published in the well-respected journal Clinical Oncology found that it made little difference in 5-year survival.

Researchers in Australia analyzed results of randomized clinical trials (the gold standard for research studies) involving 22 different kinds of cancer. They found that "The overall contribution of curative and adjuvant cytotoxic chemotherapy to 5-year survival in adults was estimated to be 2.3% in Australia and 2.1% in the USA."

Overall, only 2% of cancer patients treated with chemotherapy were alive five years later.

In some cases, chemotherapy was much more successful. For example, in the United States, 40 percent of patients with Hodgkins Disease (a cancer of the lymphatic system) treated with chemotherapy lived at least five more years. But in other cases, chemotherapy was even less effective. Less than 1 percent of patients with stomach cancer in the US were alive 5 years after chemotherapy treatment.

For some people, chemotherapy can be a life-saving treatment.
But in most cases, it doesn't lead to a longer life and can compromise the quality of life that patients have left.

If you're considering chemotherapy, weigh both the benefits and the risks. Don't just ask your oncologist what treatments are available, inquire about their effectiveness as well.

Reference:

Morgan G, Ward R, and Barton M. The contribution of cytotoxic chemotherapy to 5-year survival in adult malignancies. Clinical Oncology 2004 Dec; 16(8):549-60.

2011-10-22T09:41:00.000-07:00

Multivitamin Supplements: Friend or Foe?

2011-10-16T09:05:00.000-07:00

The Archives of Internal Medicine recently released a new study, “Dietary Supplements and Mortality Rate in Older Women,” that suggested older women taking a multivitamin were at an increased risk of dying from cardiovascular disease or cancer.

However, this was only an observational study and not a rigorous test (randomized clinical trials are the gold standard). From observational studies we cannot draw conclusions about cause and effect, so this study doesn't prove that multivitamins cause cardiovascular disease and cancer. Even the researchers concluded that “it is not advisable to make a causal statement of excess risk” based on the outcome of this study.

It's true that some nutrients in multivitamins, including minerals like iron and copper, and fat-soluble vitamins A, D, E and K, can be toxic in high doses. So it's important to discuss dosages and potential interactions with a naturopathic doctor before starting any supplement, even multivitamins. (Naturopathic physicians are the
only doctors routinely trained in nutritional medicine and nutrient-herb-drug interactions.)

People who benefit most from taking MVMs include:

People who do not eat enough fruits and vegetables
Growing children
Vegetarians and vegans
Athletes
Couples planning to conceive
Pregnant and breastfeeding women
Older adults
People who have an increased need for nutrients due to chronic medical conditions or prescription medications

Multivitamins and other nutritional supplements are never a substitute for eating a healthy diet rich in whole foods. With few exceptions, fruits and vegetables are the best sources of the vitamins and minerals our bodies need and adults should eat 4 cups each day.

When it comes to selecting supplements, it's important to remember that product quality varies. Consumerlab.com found that "one out of four supplements either doesn't contain what it claims or has some other problems such as contamination or the pills won't break apart properly."

To ensure that products have been tested by an independent lab, look for seals from independent organizations like

The United States Pharmacopeia
The National Nutritional Foods Association
Consumer Lab
National Sanitation Foundation International

Certification guarantees that supplements contain what they are labeled to contain. However, it doesn’t ensure that manufacturers started with the highest quality raw ingredients or tested them in clinical trials. To cover these bases, ask your naturopathic doctor to recommend high-quality brands.

Bottled Water Isn't Better

2011-10-09T09:51:00.000-07:00

In the United States we drink nearly 9 billion gallons of bottled water each year and it costs us almost 12 billion dollars annually, according to the International Bottled Water Association. But there are other hidden costs, to the environment and to our health.

The Environmental Protection Agency sets standards for tap water from public water systems, but bottled water is not held to these standards. Companies that produce bottled water are not required to disclose information about contaminants or inform customers where the water comes from, whether or not it is purified, and how purification is done.

The Environmental Working Group (EWG) tested 10 popular bottled water brands and found chemical contaminants in every single sample, some exceeding legal limits. Researchers detected 38 chemical pollutants in total, with an average of 8 in each brand. They included:

Bacteria

Poisonous heavy metals like arseinc

Radioactive elements (isotopes)

Waste pollutants like caffeine and pharmaceutical drugs

Fertilizer residues like nitrates and ammonia

Industrial chemicals like solvents, propellants and plasticizers

Chemicals linked to cancer and reproductive problems like trihalomethanes and bromodichloromethane

Bottled water costs about 1,900 times more than tap water, yet studies show that the two are chemically indistinguishable. And in some cases, bottled water is actually tap water in a bottle. According to EWG, Walmart water was found to be bottled Las Vegas tap water.

The transport of bottled water across the country and around the world burns massive amounts of fossil fuels, releasing carbon dioxide and other pollution into the environment. According to the United States Conference of Mayors, “the plastic bottles produced for water require 1.5 million barrels of oil per year, enough to generate electricity for 250,000 homes or fuel 100,000 cars for a year.”

And plastic water bottles are one of the fastest growing sources of garbage. In 2006, 36 million bottles of water were sold but only one-fifth of them were recycled. Those that weren’t ended up in landfills and waterways, further polluting the environment.

Drink filtered tap water instead of bottled water. And if you have to take water with you, use a glass or stainless steel re-usable bottle.

References:

Environmental Working Group. Bottled Water Quality Investigation: 10 Major Brands, 38 Pollutants. October 2008. Available at http://www.ewg.org/reports/BottledWater/Bottled-Water-Quality-Investigation.

US Mayors. 2007. The United States Conference of Mayors: Adopted Resolutions June 2007. Available at www.usmayors.org/75thAnnualMeeting/resolutions_full.pdf.

United States Environmental Protection Agency. 2011. Ground Water and Drinking Water. Available at http://safewater.supportportal.com/ics/support/splash.asp?deptID=23015.

Clean Food

2011-10-02T09:46:00.000-07:00

Most of us should eat more plant foods, and
Clean Food is a great guide. Terry Walters uses exclusively vegan ingredients, but the healthy
and hearty recipes satisfy vegetarians and omnivores alike.

Walters explains basic cooking methods and demystifies ingredients like umeboshi (pickled plums), tahini (sesame seed paste), and shoyu (soy sauce made with wheat). Recipes are organized by season (there is also an "Any Time" section) and the ingredient index makes finding recipes for certain foods quick and easy.

If you're new to tempeh or already a fan, try the Tempeh Salad recipe on page 76 and make it with home-made mayonnaise. Or try the Baked Maple Mustard Tempeh on page 180.

If you're ready to incorporate more sea vegetables into your diet, make the Wild Rice, Barley and Arame Salad on page 188 or the Stir-Fried Broccoli with Arame on page 70.

If green leafy vegetables are on your list, try the Kale with Pine Nuts and Currants on page 161 or the Warm Greens with Citrus Dressing and Pomegranate on page 159.

The Diabetes-Alzheimer's Connection

2011-09-25T09:56:00.000-07:00

Alzheimer's disease is a chronic and incurable neurological disorder responsible for most cases of dementia. Eventually it progresses to personality changes, deterioration of intellectual function, problems with speech and language, coma, and death. The Alzheimer’s Association estimates that more than 5 million people in the United States have the disease and the prevalence is expected to triple over
the next 40 years.

Diabetes, a disorder characterized by high levels of blood sugar, increases the risk of developing Alzheimer's disease. When blood
sugar levels are high, excessive amounts of advanced glycosylation
end products (AGEs) and free radicals are formed. Free radicals are unstable molecules missing an electron and they readily react with other molecules in order to gain one, causing a chain reaction that triggers inflammation and cell damage. Free radicals and inflammation can also cause injury to the lining of blood vessels, initiating atherosclerosis and increasing the risk for stroke (death of brain tissue).

Alzheimer’s disease is characterized by the presence of amyloid plaques and neurofibrillary tangles in the brain. Plaques are made up of dead and damaged cells and protein deposits which become bunched and tangled together. AGEs have been found in these plaques and tangles.

A study published last year in the journal Neurology followed 135 people for 10 to 15 years, measuring levels of blood glucose and insulin, testing for insulin resistance, and monitoring for symptoms of Alzheimer’s disease. After participants died, the researchers examined their brains. They found that high levels of blood sugar and insulin were associated with an increased risk for developing Alzheimer’s disease, independent of age, sex, body-mass index, smoking, exercise, blood pressure, cholesterol, and cerebrovascular disease. People with the highest levels of insulin had six times the risk of developing brain plaques compared to those with the lowest levels.

In a study published in Lancet Neurology, researchers at the University of California, San Francisco found that up to half of all cases of Alzheimer’s disease could be prevented through modifiable risk factors. These include stopping smoking, being physically active, and treating other chronic illnesses including obesity, high blood pressure, and diabetes.

References:

Alzheimer’s Association, 2010 Alzheimer’s Disease Facts and Figures, Alzheimer’s & Dementia, Volume 6.

Barnes DE and Yaffe K. 2011. The projected effect of risk factor reduction on Alzheimer's disease prevalence. Lancet Neurology 10(9):819-28.

Matsuzaki, T et al. 2010. Insulin resistance is associated with the pathology of Alzheimer disease. The Hisayama Study. Neurology 75(9):764-70.

My Weekly Walk in Central Park

2011-09-24T09:09:00.000-07:00

On a cloudy day this week, the Conservatory Garden was quite quiet.

Taking Time

2011-09-18T09:06:00.000-07:00

I live just a few blocks from Central Park and I usually walk there weekly. Sometimes I traverse the Great Hill on my way to the farmer's market, when I can spare an hour in the morning. Other times I loop around the Reservoir or the Harlem Meer. If I have more time, I stroll through the Conservatory Garden, my favorite piece of the park.

Walking is an especially good form of exercise because it's aerobic, weight bearing, and easier on joints than running (swimming is even better in this regard). It's a work-out for your whole body, including your heart and blood vessels, and your muscles and bones.

Walking in a forest or park is even better because green outdoor spaces have health benefits of their own. Studies have documented that spending time in nature can reduce stress, lower blood sugar, improve concentration, diminish pain and boost immunity. It can even have anti-cancer effects.

This fall has been especially busy for me, and I've been letting my weekly walk slip. I was recently reminded how important it is to take time for yourself, and to do things that bring you joy and keep you active. So this week I made a new resolution to go for a walk in the park at least once each week.

Now I'm reminding you to take time for yourself.

You don't need to wait until the New Year to make healthy changes. As a time of transition, fall is the perfect opportunity to re-evaluate your goals and your daily activities, and make positive changes happen.

Detox Foods and Remembering 9/11

2011-09-11T09:52:00.000-07:00

After the attack on the World Trade Center in lower Manhattan
on September 11th, 2001, more than 50,000 rescue workers were exposed to dangerous chemicals that have been linked to health problems like asthma and cancer.

Environmental toxins are a growing concern for everyone as the evidence mounts against them. Even everyday, low-level exposure to chemicals in food, air, furnishings, personal products and household items can cause chronic illness.

These dangerous chemicals aren’t just in our environment, they’re already inside our bodies. According to the Cancer Prevention Coalition, residues of more than 400 environmental toxins have been identified in human blood and fat tissue. And when the CDC measured chemicals in blood and urine as part of the National Health and Nutrition Examination Survey, scientists found toxic compounds in every single sample.

Babies are even born “pre-polluted” according to a study by the Environmental Working Group. They found 287 environmental toxins in umbilical cord blood from babies born in US hospitals in 2004.

We may not be able to avoid exposure to dangerous chemicals in the environment, but we can eat foods that help the liver eliminate them from our bodies:

Artichokes

Beets and beet greens

Broccoli

Brussels sprouts

Cabbage

Cauliflower

Radishes

Dark green leafy vegetables like arugula, bok choy, kale, collard greens, mustard greens, spinach, swiss chard and watercress

Green tea

Eat at least one of these vegetables every day.

Because broccoli, spinach, kale and collard greens are among the most contaminated produce items, eat only the organic varieties. Cabbage, on the other hand, is one of the least contaminated vegetables, making it a good choice when you can't eat organic.

And ask your naturopathic doctor if a detoxification program would be appropriate for you.

References:

Cancer Prevention Coalition. Carcinogens at Home, Household Products & Chemicals Q&A.

Centers for Disease Control and Prevention. 2011. Fourth National Report on Human Exposure to Environmental Chemicals, Updated Tables, February 2011.

Crinnion WJ. The CDC fourth national report on human exposure to environmental chemicals: what it tells us about our toxic burden and how it assist environmental medicine physicians. Alternative Medicine Review. 2010 Jul;15(2):101-9.

Environmental Working Group. Budy Burden: The Pollution in Newborns. 14 July 2005.

Wisnivesky JP et al. Persistence of multiple illnesses in World Trade Center rescue and recovery workers: a cohort study. Lancet. 2011 Sep 3;378(9794):888-97.

Zeig-Owens R et al. Early assessment of cancer outcomes in New York City firefighters after the 9/11 attacks: an observational cohort study. Lancet. 2011 Sep 3;378(9794):898-905.

Clean With Steam: Chemical-Free Mopping

2011-09-04T09:21:00.000-07:00

I've been getting questions about chemical-free cleaning, so I wanted to share my favorite mop.

Steam mops clean with just water, steam and reusable, washable pads. What I really like is what's missing: There are no cleaning solutions to add, no batteries to replace, no pads to throw away, and no residues left behind.

This mop gets my hardwood and tile floors cleaner than any other mop I've used, and the swivel head makes it easy to clean hard-to-reach places.

Steam mops are especially good for people with allergies and homes with children or pets who spend time close to the floor.

And ultimately, minimizing our exposure to cleaning chemicals is good for everyone.

Infant Massage

2011-08-28T09:12:00.000-07:00

Infant massage facilitates bonding and cultivates physical, emotional and spiritual harmony for caregivers and babies alike. This ancient art is a tradition in many cultures around the world and now it's gaining popularity in the United States.

Vimala McClure is the founder of the International Association of Infant Massage. Her book, Infant Massage, is well researched and informative. She explains various techniques of infant massage, as well as how they can be applied to premature babies, infants with special needs and developmental challenges, or minor childhood illnesses such as fever, chest congestion, nasal congestion, gas and colic. She includes a chapter just for dads, and one for teen parents.

Back-To-School Checklist

2011-08-21T09:31:00.000-07:00

Battery Park, Manhattan

This fall, help your kids start the school year right. Instead of dreading the back-to-school shuffle, take this opportunity to
make positive changes that will set them up for academic success.
Here are my top 5 strategies for good mental health and a school year to look forward to.

#1 Get Good Sleep

Adequate sleep is essential for staying alert, paying attention, and focusing on tasks at hand. Studies show that it's also a good way to improve memory and protect against catching colds. Kids should get at least 10 hours of sleep each night.

#2 Eat a Healthy Breakfast

Breakfast really is the most important meal of the day. Eating a balanced breakfast will help keep blood sugar levels balanced, preventing highs and lows that can make it difficult to concentrate in class. Feed kids a combination of protein, healthy fat, and complex carbohydrates at each meal, including breakfast. Replace toast, pastries and processed cereal with eggs or whole milk yogurt. Swap juice for fresh whole fruit.

(If you're wondering what to send with them for lunch, read the Environmental Working Group's five easy tips for packing a healthy school lunch that your kids will actually eat.)

#3 Exercise Everyday

Regular physical activity is important for everyone, kids included. It not only improves physical health, but it has positive effects on mental health too. Studies show that exercise can improve brain function, cognition (thinking), behavior, and academic performance.

Get kids off the sofa and away from the computer for some good old-fashioned outdoor fun, whether it's playing in the park, biking with friends, or participating in team sports.

#4 Consider Fish Oil

Our brains are about 60 percent fat, and most of that fat is docosahexaenoic acid, or DHA. DHA is one of the two essential omega-3 fatty acids that are only found in fish and seafood (eicosapentaenoic acid, or EPA, is the other). Our bodies can’t make them, so we have to get them from food. If we don’t get enough DHA, brain function and nerve cell communication can be affected.

It's good to eat fish regularly, as long as you choose species that are not contaminated with environmental toxins (check Seafood Watch for the most recent health advisories). But unless you're eating fish everyday, it may be a good idea to take fish oil as a supplement. (Anyone with health problems and/or taking medication should check with their doctor first.)

Studies show that fish oil can improve cognition and memory.
And in children and adolescents with attention-deficit and hyperactivity problems, it has been shown to improve
attentional, behavioral, and emotional problems.

For children, I recommend liquid fish oils flavored with essential oils of fruit. In my opinion, lemon covers fishy flavors best, but Nordic Naturals also makes orange, peach and strawberry liquids. (I like Nordic Naturals because they have pure, high quality fish oils that are third-party tested, and because they only use sustainably harvested fish to make their products.)
Whichever flavor you favor, keep it in the fridge.

#5 Keep Regular Routines

Kids respond well to regular routines. Daily rhythms make it easy for them to feel ready to meet new challenges each day.

References:

Cohen S et al. Sleep habits and susceptibility to the common cold. Archives of Internal Medicine. 2009 Jan 12;169(1):62-7.

Hillman CH et al. Be smart, exercise your heart: exercise effects on brain and cognition. Nature Reviews, Neuroscience. 2008 Jan;9(1):58-65.

Huss M et al. Supplementation of polyunsaturated fatty acids, magnesium and zinc in children seeking medical advice for attention-deficit/hyperactivity problems - an observational cohort study. Lipids in Health and Disease. 2010 Sep 24;9:105.

Wang G et al. Synaptic plasticity in sleep: learning, homeostasis and disease. Trends in Neurosciences. 2011 Aug 11.

Soy: What to Eat and What to Avoid

2011-08-14T09:28:00.000-07:00

Studies suggest that eating soy can prevent cancer, lower cholesterol, increase bone mineral density and relieve hot flashes. But in some circles, soy has been portrayed as harmful, said to damage the thyroid, disrupt sex hormones and actually cause cancer.

My position is that certain soy foods are a healthy choice for most people. However, exceptions exist and some soy products aren’t good for anyone. Here are my recommendations for what to eat and what to avoid.

Choose Minimally Processed Products

Look for soy foods that have been minimally processed, like edamame (green soy beans), tempeh (soy beans fermented with whole grains) and tofu. Avoid manufactured foods containing soy extracts, which are often removed with toxic chemical solvents like hexane. Read labels carefully and stay away from ingredients like soy protein isolates or concentrates, textured or hydrolyzed soy protein, soy flour, soy lecithin and soybean oil. Also avoid fake foods like soy meat and soy cheese.

Find Fermented Forms

Like other legumes, soy contains phytic acid, which can bind to minerals and interfere with their absorption. It can also be difficult for some people to digest. Fermenting soy neutralizes phytic acid and increases digestibility. Fermentation makes nutrients more bioavailable (easier for your body to absorb and utilize) and adds live cultures of healthy microorganisms that promote good digestion.

Look for these fermented soy foods: tempeh, miso (fermented soy bean paste), shoyu (a soy sauce made from fermented soy beans), and tamari (a slightly thicker soy sauce, also made from fermented soy beans).

Choose Organic

According to the Organic Consumers Association, more than ninety percent of soy in the United States is genetically modified. Most soybean crops are also heavily sprayed with pesticides. Always buy soy products that are certified organic to ensure that you aren't ingesting pesticides or genetically modified food.

Add Sea Foods

It's true that soy can affect thyroid function, but only in people who are iodine deficient. One way to prevent any adverse affect is to consume it with foods high in iodine, like fish, seafood, seaweed and other sea vegetables. But be selective; sea foods can contain toxic compounds like arsenic, mercury and polychlorinated biphenyls (PCBs), absorbed from polluted waters.

Large predatory fish like tuna, shark and marlin are much more likely to have accumulated higher concentrations of toxins than smaller species that live lower on the food chain. Good choices include wild Alaskan salmon, Atlantic mackerel, herring, sardines and anchovies because they are low in contaminants, high in healthy omega-3 fats, and sustainably harvested. For the most up-to-date information on seafood health advisories, check the website of the Environmental Defense Fund or the Monterey Bay Aquarium's Seafood Watch program.

Use Moderation

Soy is one of the top ten most common food allergens. Individuals who eat it too often are more likely to develop a sensitivity or intolerance to it over time. Limit soy consumption to once per day and be sure to incorporate other healthy sources of protein into your diet too, like beans, lentils, nuts, seeds, eggs, cheese, yogurt, keffir, fish, seafood, pasture-raised or grass-fed meats.

Feed It to Your Daughters

Isoflavones found in soy have been studied for their role in cancer protection. Researchers found that eating soy foods can decrease chances of developing breast cancer, and in breast cancer survivors, soy can reduce the risk of recurrence and death. Eating soy can be beneficial at any age, but studies show that girls who eat it at least once a week during childhood and adolescence get the greatest protection against breast cancer.

Do It Yourself

As an alternative to processed store-bought veggie burgers, learn to make make your own. Use a food processor to combine tofu or tempeh with your favorite flavors, like mushrooms, roasted red peppers and olives. To help hold everything together, add sunflower seeds, walnuts, crumbled feta, crumbled goat cheese, or an egg. Pulse the ingredients until they are well-combined, then form the mixture into patties and sauté them with a little extra virgin olive oil until cooked through for a quick and healthy meal.

Use Caution

Isolated isoflavone supplements are not the same as soy foods. Talk to your doctor before taking any supplements, including isoflavones. Also, women who are taking Taxol should not consume soy for seven days before or after treatment.

References:

Korde LA et al. Childhood soy intake and breast cancer risk in Asian American women. Cancer Epidemiology, Biomarkers and Prevention. 2009 Apr;18(4):1050-9.

Persky VW et al. Effect of soy protein on endogenous hormones in postmenopausal women. American Journal of Clinical Nutrition. 2002 Jan;75(1):145-53.

Shu XO et al. Soy Food Intake and Breast Cancer Survival. Journal of the American Medical Association, 302(22):2437-2443, 9 December 2009.

Trock BJ et al. Meta-analysis of soy intake and breast cancer risk. Journal of the National Cancer Institute, 98(7):459-71, 5 Apr 2006.

Wu AH et al. Adolescent and adult soy intake and risk of breast cancer in Asian-Americans. Carcinogenesis. 2002 Sep;23(9):1491-6.

The Locavore's Handbook

2011-08-07T09:24:00.000-07:00

"Being a locavore in the twentieth-first century isn’t about the back-to-the-land movement of my parents’ generation or being a slave to the kitchen as my grandmother had to be. It’s about a partnership with the farmers and the ecosystems that feed me." (Page 8)

In The Locavore’s Handbook, Leda Meredith tells readers how and why to eat local, and she discusses her own experience with a 250-mile diet. She devotes an entire chapter to "The Single Locavore" and another to "The Space-Challenged Locavore" (New Yorkers take note).

Other topics include cost and convenience, growing your own food (the zero-mile diet), foraging, and even simple food preservation. I'm looking forward to making the Lacto-Fermented Snap Beans on page 141.

This is book an excellent guide for anyone wanting to eat more local foods. And in a country where one in five gallons of fuel is used for industrial agriculture, everyone should want to eat more local foods.

Meatless Mondays

2011-07-31T09:19:00.000-07:00

View from the High Line

I don't believe that meat is inherently unhealthy when it comes from animals who ate their natural diet, were raised on pasture, and were never exposed to pesticides, antibiotics, or hormones.

But I recognize that grass-fed and pasture-raised meats and animal products are expensive and not always widely available.

And I believe that everyone can benefit from eating a plant-based diet. We no doubt need protein (ideally at each meal) but there are many good non-animal choices:

Beans

Lentils

Tofu

Tempeh

Nuts

Seeds

If everyone in the US skipped eating meat just one day a week, the Environmental Working Group estimates that the reduction in carbon emissions would be equivalent to taking 7.6 million cars off the road.

So I urge all omnivores to go meatless on Mondays. Follow this link to sign EWG's pledge.

Need dinner ideas? Try these meat-free dishes:

Arugula Salad with Grilled Zucchini and Nectarines

Roasted Beet Risotto

Eggplant Walnut Paté

Wild Rice Pilaf with Spinach and Shiitake

Ratatouille with a Kick

Or look for inspiration at your local farmer's market.

This summer in New York City, there are 66 farmers' markets across the five boroughs, including Youthmarket Farm Stands. Almost all markets accept EBT/Food Stamps and some locations offer textile recycling, compost drop-off and rechargeable battery recycling.

For dinner tonight, I'm making a Greenmarket vegetable curry.
I'll sauté summer squash, zucchini, yellow cauliflower, red onion and shredded Napa cabbage with cubed firm tofu and coconut oil. Once the vegetables start to soften, I'll stir in some coconut milk, minced fresh ginger, a pinch of sea salt, ground turmeric and Garam Masala (a blend of cumin, black peppercorn, cinnamon, cardamom, clove and mace). I'll simmer it until everything is tender, taste and adjust the seasoning if necessary, and garnish it with thinly sliced scallion greens.

Safe Summer Grilling

2011-07-24T09:39:00.000-07:00

Wonder Lake, Denali National Park, Alaska

Cooking and eating outdoors are some of summer's special treats, especially for those who live in climates with cold winters.

But omnivores should take note: grilled meats can contain cancer-causing compounds like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).

It doesn't only affect burgers and steaks, any muscle meat is vulnerable. HCAs and PAHs can be found in grilled beef, pork, lamb, chicken, turkey, duck, and fish.

Heterocyclic amines (HCAs) are formed when amino acids in meat react with creatine in the presence of high heat (temperatures above 300F, according to the National Cancer Institute). Polycyclic aromatic hydrocarbons are formed when fats and juices from meats drip over an open fire and flame up. They are most concentrated in charred meats but can also be found in well-done meats, smoked meats, cigarette smoke, air pollution and unvented fires.

PAHs and HCAs have been linked to several kinds of tumors, including cancer of the gastrointestinal tract, lung, liver, skin, prostate, breast and blood (leukemia).

But there is some good news: You can grill safely.

Take these simple steps to reduce the formation of cancer-causing compounds when grilling meats:

1. Cook meats low and slow.

2. Don't char meats.

3. Marinate, mix and rub meats before you grill them.

Studies have shown that garlic, onions, virgin olive oil, rosemary, beer, and wine are all effective at decreasing the formation of PAHs and/or HCAs in meats.

Marinate meats for at least 6 hours in a mixture of extra virgin olive oil, red wine, crushed garlic, chopped onions, and fresh rosemary.

If you're making burgers, mix in some crushed or minced garlic, grated onion, and finely chopped or dried ground rosemary ahead of time, and brush them with extra virgin olive just before you grill them.

Or rub meats with a mixture of extra virgin olive oil, crushed garlic, and dried ground or finely chopped fresh rosemary. Allow them to sit for a few hours or overnight before you grill them.

References:

John EM et al. Meat consumption, cooking practices, meat mutagens, and risk of prostate cancer. Nutrition and Cancer. 2011 May;63(4):525-37.

Melo A et al. Effect of beer/red wine marinades on the formation of heterocyclic aromatic amines in pan-fried beef. Journal of Agriculture and Food Chemistry. 2008 Nov 26;56(22):10625-32.

Persson E et al. Influence of antioxidants in virgin olive oil on the formation of heterocyclic amines in fried beefburgers. Food and Chemical Toxicology. 2003 Nov;41(11):1587-97.

Puangsombat K et al. Inhibition of heterocyclic amine formation in beef patties by ethanolic extracts of rosemary. Journal of Food Science. 2010 Mar;75(2):T40-7.

Reinik M et al. Polycyclic aromatic hydrocarbons (PAHs) in meat products and estimated PAH intake by children and the general population in Estonia. Food Additives and Contaminants. 2007 Apr;24(4):429-37.

Shin IS et al. Inhibition of heterocyclic aromatic amine formation in fried ground beef patties by garlic and selected garlic-related sulfur compounds. Journal of Food Protection. 2002 Nov;65(11):1766-70.

Ward MH et al. Risk of adenocarcinoma of the stomach and esophagus with meat cooking method and doneness preference. International Journal of Cancer. 1997 Mar 28;71(1):14-9.

Zheng W et al. Well-done meat intake, heterocyclic amine exposure, and cancer risk. Nutrition and Cancer. 2009;61(4):437-46.

My Take on MyPlate: Weak Spots in the New USDA Dietary Guidelines

2011-07-17T10:14:00.000-07:00

The United States Department of Agriculture recently released new dietary guidelines. The colorful new icon, MyPlate, is less confusing than the food pyramid, and the new guidelines have some good points. They suggest beans, soy and seafood as sources of protein, encourage consumers to read product labels, and urge people to pursue physical activity. It’s certainly a step up but there are still some weak spots. Here's my take.

Vegetables

Half the plate on the new guidelines is composed of fruits and vegetables, which is an improvement, but I would like to see even more vegetables. Ideally, half of the plate should be composed of non-starchy vegetables alone.

I agree that one-quarter of the plate should be protein, but I think that the last quarter should come from this list: legumes like beans and lentils (unless this is your protein source), organic dairy products, raw nuts or seeds, true whole grains (not processed whole grains), whole fruit, or even more vegetables.

Grains

Grains should be optional. Some contain gluten, a protein that can trigger Celiac disease and other health problems. Individuals who are allergic or sensitive to gluten can usually tolerate gluten-free grains, like brown rice, quinoa, teff and millet, but most feel best when they eat no grains at all.

Because they're made mostly of starch, eating too many grains can cause problems with blood sugar and insulin. In individuals who are sensitive, these metabolic imbalances can lead to fatigue, weight gain, diabetes and cardiovascular disease.

Juice

I like that MyPlate instructs people to drink water instead of sugary beverages. But it also recommends 100% fruit juice for everyone, which is a sugary beverage.

Juice may be full of healthy nutrients, but it's also full of easily digestible sugars. The sugars are natural, but when they are consumed without the fiber (the pulp extracted by most juicers) they are quickly absorbed, causing glucose and insulin levels to skyrocket, especially when consumed on an empty stomach.

Whole fruits and vegetables are almost always better than the juiced variety, but there are exceptions. Juice can be a good supplement for people who can't tolerate a high fiber diet. And if it's a green juice, it's a good source of chlorophyll that helps the body eliminate environmental toxins, so it can be an effective component of a detoxification program.

If you’re going to drink juice, limit your consumption to 4 ounces per day and never juice more produce than you would eat in the whole food form. (If you wouldn't eat 5 oranges at once, you shouldn't drink the juice of 5 oranges at once either.) Juice should be 50 percent vegetables, including at least one green vegetable. Good choices include organic spinach, kale, celery, skin-on cucumber, beets and bell peppers. Juice made from fruits and starchy vegetables like carrots and beets should be diluted with an equal amount of water.

Full Fat Foods

Now that research studies have exonerated saturated fats as culprits behind chronic disease (it’s oxidized and trans-fats that are harmful), I was hoping the USDA would help spread the word. Fat is an essential nutrient that our bodies desperately need and I was disappointed to see that the new guidelines urge us to "switch to fat-free or low fat (1%) milk."

Whole foods are always better than processed foods, including milk. Other good dairy choices are full fat products cultured from organic whole milk like yogurt, keffir, and cheese. However, avoid eating products from animals exposed to pesticides, antibiotics and hormones. These chemicals can accumulate in animal fat and cause health problems in humans. Look for dairy products from pasture-raised cows at your local farmer’s market.

Cooking Oils

The new guidelines recommend that we "switch from solid fats to oils when preparing food" but they don't differentiate between good and bad solid fats, nor good and bad oils.

I would not recommend any of the oils on the USDA's list: canola oil, corn oil, cottonseed oil, olive oil, peanut oil, safflower oil, sunflower oil, margarine or vegetable oil. Because they are not cold-pressed, these oils are extracted using chemicals and/or heat, which can oxidize the fatty acids. (Unsaturated fatty acids are especially unstable because not all of the carbon atoms are saturated with hydrogen atoms. At least one is missing.) Oxidized fats damage cells and create inflammation in the body that can initiate cardiovascular disease and promote the growth of cancer cells. Also, most of the oils on the USDA’s list contain too few anti-inflammatory omega-3 fats and too many pro-inflammatory omega-6 fats.

Alternatively, cold-pressed oils like extra virgin olive oil (not the same as olive oil), sesame oil (not toasted), and coconut oil contain healthy fats that have not been oxidized. Extra virgin olive and sesame oils are primarily unsaturated, so they should not be heated to high temperatures. Use them in salads and as garnishes, and cook with them over low or medium heat. Coconut oil is primarily saturated fat, so it is suitable for high-temperature cooking.

I agree that everyone should avoid margarine, shortening, and hydrogenated oils, which are laden with trans-fats, but some solid fats are not bad choices. When they come from animals raised on pasture, cultured butter, ghee and rendered animal fat are good candidates for high-temperature cooking because their saturated fats are stable and unlikely to oxidize.

Protein Sources

I'm happy to see that the new guidelines include vegetarian sources of protein like soy, but it's important to differentiate between healthy soy foods and unhealthy ones. The best choices are traditional, like tofu, or cultured, like tempeh, miso and tamari. Processed soy products like fake meats and cheeses should be avoided.

The USDA also recommends two meals of seafood each week. However, many species contain toxic contaminants like heavy metals, PCBs, and other dangerous chemicals. Always choose fish and seafood that live low on the food chain and are sustainably harvested. Avoid large predatory fish like tuna and swordfish because they contain the highest concentrations of environmental toxins. Use the Monterey May Aquarium’s Seafood Watch Guide to make the best choices.

India Part 3

2011-07-09T09:00:00.000-07:00

I've been asked to share some photos from my trip to India
earlier this year and my summer vacation is the perfect time
to post them.

While I'm away, catch up on these posts, if you missed them:

Safe Alternatives to Toxic Household Products

Why We Get Fat

Chromium-6 in Tap Water

Vegetables For Breakfast

India Part 2

2011-07-02T09:00:00.000-07:00

I've been asked to share some photos from my trip to India
earlier this year and my summer vacation is the perfect time
to post them.

While I'm away, catch up on these posts, if you missed them:

Licensing Naturopathic Doctors in New York

Yoga For Atrial Fibrillation

Fitness or Fatness: What Matters Most?

Selecting the Healthiest Chocolate

India Part 1

2011-06-25T09:00:00.000-07:00

I've been asked to share some photos from my trip to India
earlier this year and my summer vacation is the perfect time
to post them.

While I'm away, catch up on these posts, if you missed them:

The Health Hazards of Cell Phone Radiation and How to Minimize Your Exposure

Exercise More Effective Than High-Tech Treatment for Coronary Artery Disease

Honey: How Sweet It Is

Stress Affects GI Bacteria and Immunity

Healing Spices

2011-06-18T09:00:00.000-07:00

Our kitchens are full of medicines. The herb and spice rack isn’t the first place most people look for remedies to sooth stomachaches or other minor discomforts, but it’s a good place to start.

The earliest healers used local plants to treat illness and maintain good health. Eventually these plants became cultivated for regular consumption and found their way into everyday foods. Now regarded simply as seasoning, the medicinal uses of culinary herbs and spices have been largely forgotten.

Fortunately, Bharat B. Aggarwal's new book, Healing Spices: How to Use 50 Everyday and Exotic Spices To Boost Health and Beat Disease, helps us remember.

This tome is a superb reference for all the herbs and spices that most will ever need. Aggarwal (with Debora Yost) discusses where they come from, how they can be used medicinally, how to select and store them, and how to cook with them.

Recipes are sprinkled throughout the book (I'm looking forward to making Coconut Meatballls with Peanut Sauce on page 101) and Part Three is dedicated to spice blends. Learn how to cook with flavors from France, China, North Africa, Latin America and the Middle East. Discover how easy it is to make your own adobo without MSG and what differentiates a Thai curry from a Indian or Caribbean curry.

I received this book as an unexpected gift, but it's quickly become an indispensable part of my kitchen. Healing Spices is a must-have for cooks, foodies and health enthusiasts alike.

In New York City, hard-to-find spices are often found at Kalustyan's on Lexington Avenue between 28th and 29th Streets. While you're there, don't miss the urfa biber or freshly dried curry leaves.

Licensing Naturopathic Doctors in New York

2011-06-12T09:17:00.000-07:00

Licensing naturopathic doctors in New York would give patients more choices in their health care, fill the gap in primary care physician shortages, AND bring revenue to the state.

Click here to send a message to your legislators about licensing naturopathic doctors in New York.

(View the full-size video here.)

Disconnect

2011-06-07T16:07:00.000-07:00

The World Health Organization recently reported that cell phones may be carcinogenic.

As part of the International Agency for Research on Cancer, 31 scientists from 14 countries reviewed of all the available scientific evidence and found that heavy cell phone use was associated with an increased risk of malignant brain tumors called gliomas.

In her newest book, Disconnect, Devra Davis investigates cell phones, radiofrequency radiation and the effects they have on our health.

This well-researched and well-written book is a must-read for users of wireless technology, parents and policy makers alike. It will change the way you think about what may be your most used device.

Reference:

World Health Organization. IARC classifies radiofrequency electromagnetic fields as possibly carcinogenic to humans. International Agency for Research on Cancer. Press release #208, 31 May 2011.

Seafood Watch on Your Cell Phone

2011-05-31T06:20:00.000-07:00

Fish and seafood are good for us, but several species contain toxic contaminants and certain harvesting methods threaten wild populations.

So take some help from the Monterey Bay Aquarium’s Seafood Watch Program and make choices that are good for you and good for the environment.

Seafood Watch ranks seafood species according to sustainability based on where and how they were caught. It also alerts readers to dwindling populations and health advisories regarding toxic contaminants issued by the Environmental Defense Fund.

Browse their newly updated online database for the latest information on which species to eat and which ones to avoid. You can also print a pocket guide specific to your location or get the Seafood Watch app for your iPhone or Android so you can search while you shop and read restaurant menus.

Least Toxic Personal Products

2011-05-25T14:32:00.000-07:00

My patients are always asking for recommendations regarding personal care products, and I'm always on the lookout for companies committed to eliminating toxic chemicals from what they make.

(According to research by the Environmental Working Group,
22% of all personal care products contain a carcinogen called 1,4-Dioxane and more than half of all sunscreens contain a potential hormone disruptor called oxybenzone.)

Here are my top picks for safe and effective products including
bar soap, sunscreen, moisturizer, lipstick and nail polish (just in time for sandal season). I use these products myself and I have no financial ties to the companies.

Soap

During my research on the Skin Deep Cosmetics Safety Database,
I found that Kiss My Face makes a Pure Olive Oil Soap with only 3 ingredients: saponified olive oil, water and salt. Compared to other soaps, it has a stickier texture but cleans well and lasts longer. I've also found it to be less drying. I would recommend this for anyone, but it's especially good for those with sensitive skin or dermatitis.

Sunscreen

The Environmental Working Group's Sunscreen Guide gives several good options, but the top products aren't always easy to find in stores. I like these two because they are well-absorbed, non-greasy, non-toxic, and available from Amazon.

Badger All Natural Sunscreen, SPF 30, Unscented

California Baby Sunscreen Lotion No Fragrance, SPF 30+

Moisturizer

In the spring, summer and fall I always wear a daytime moisturizer with an SPF of at least 30 (in the winter I use SPF 15). Suntegrity Skincare SPF 30 can be applied anywhere, but I use it on my face. It is nontoxic and works well, but be sure to rub it in completely. Although it goes on white, it's invisible once absorbed as long as you don't use too much.

Lipstick

Because we inevitably swallow some of any product we apply to our lips, it's especially important for these products to be non-toxic. GloMinerals gets good marks on Skin Deep and is available from Amazon. The lipstick is long lasting but I wouldn't use it on dry lips.

Nail Polish

I'm happy with both of these non-toxic polishes: Acquarella and Keeki Pure and Simple. I never bother with a base coat or top coat, and 2 coats look good for at least a week.

Acquarella Nail Polish

Keeki Pure and Simple Nail Polish

Keeki Pure and Simple Nail Polish Remover

Reduce Your Exposure to BPA and Phthalates

2011-05-18T18:12:00.000-07:00

Replacing packaged foods with fresh foods can significantly reduce levels of bisphenyl A (BPA) and phthalates in our bodies, according to a recent study published in Environmental Health Perspectives, the peer-reviewed journal from the National Institute of Environmental Health Sciences.

BPA has been associated with increased risk for cardiovascular disease, reproductive dysfunction and miscarriage, metabolic dysfunction and diabetes, neurological and behavioral disorders, and breast and prostate cancer.

Phthalates act as endocrine disruptors, affecting several hormonal systems in the body, and can increase the proliferation of cancer cells. Research has demonstrated that phthalates also induce changes in the gene expression of normal, healthy cells, affecting immune responses, cell cycle regulation and antioxidant status. Because phthalates can cross the placenta, exposure is especially dangerous for pregnant women and their unborn babies.

These environmental toxins are commonly found in the linings of metal food cans and in plastic food and beverage containers.

The recent study was a joint effort of the Breast Cancer Fund and Silent Spring Institute. Researchers delivered fresh foods to 20 participants in 5 families for
3 days, during which they agreed to avoid packaged foods and drinks, and meals outside the home. Researchers also collected evening urine samples before, during, and after the switch, and measured metabolites from BPA and a phthalate called bis(2-ethylhexyl)phthalate or DEHP.

After only 3 days of replacing packaged foods with fresh foods, levels of BPA and DEHP dropped significantly. DEHP metabolites were reduced by 53% to 56% on average and those from BPA were reduced by an average of 66%.

It's always a good thing to eat fresh food and reduce our exposure to environmental toxins like BPA and phthalates, but food manufacturers must do their part too. Companies in Japan have already eliminated BPA from food cans. Now consumers must urge companies in the US to follow suit.

The Breast Cancer Fund makes it easy to send messages to
General Mills, Del Monte, and Campbell Soup Company. Follow this link to fill in your contact information and choose the suggested text or write your own.

It's important to note that although avoiding packaged foods and drinks will reduce our exposure to BPA and phthalates, we can be exposed in other ways. These environmental toxins have been detected in drinking water and air pollution. They are also found in clothing, personal care products, pesticides, electronics, table cloths, shower curtains and other plastic items.

Reference:

Rudel RA et al. Food Packaging and Bisphenol A and Bis(2-Ethylhexyl) Phthalate Exposure: Findings from a Dietary Intervention. Environmental Health Perspectives. 2011 Mar 30. [Epub ahead of print]

Why We Get Fat

2011-05-12T07:49:00.000-07:00

Decades of bad science and misleading nutrition information has left most people confused about how to lose weight successfully and why we get fat in the first place.

In his new book, Why We Get Fat and What To Do About It, award-winning science writer Gary Taubes reviews the evidence, answers important questions about the obesity epidemic, and explains why everyone can benefit from a low-carbohydrate diet.

Spring Detox

2011-05-04T07:35:00.000-07:00

Spring is naturally a good time for detox. While
nature renews itself, so should we.

Why is detoxification important?

Every day we are exposed to toxins in air, water, food and our environment, from carpet and upholstery to shower curtains and household products.

According to research by the Environmental Working Group,
22 percent of all personal care products contain a carcinogen called 1,4-Dioxane and more than half of all sunscreens contain a potential hormone disruptor called oxybenzone.

Research studies done by government, academic and independent researchers have found that before babies are even born, their bodies are contaminated with up to 358 different chemicals.

For most people, small doses cause cumulative damage rather than immediate symptoms. Continued exposure and/or decreased liver function can compromise natural detoxification systems, causing the body to store toxins rather than eliminate them.

Accumulation of toxins in the body can lead to general malaise
or chronic health problems including

Fatigue
Hormone imbalance
Decreased mental acuity
Skin problems
Digestive conditions
Food and chemical sensitivities
Joint and muscle pain

Clearing toxins from the body can relieve symptoms and renew wellness and vitality.

What is detox exactly?

A successful detoxification program

Reduces exposure to environmental toxins
Mobilizes toxins that have been stored in the body
Increases elimination of mobilized toxins

Dr. Cimperman's detox program accomplishes these goals through a hypoallergenic and anti-inflammatory diet, hydrotherapy, exercise, and elective therapies that support the elimination process, like breathing exercises, dry skin brushing, sauna, yoga and massage.

Think of it as a tune-up for your body.

Yoga for Atrial Fibrillation

2011-04-26T07:29:00.000-07:00

Atrial fibrillation is an irregular heartbeat that affects blood flow to the body.

During an episode of "A Fib" the two upper chambers of the heart, the atria, beat out of sync with the two lower chambers, the ventricles. This results in rapid beats, heart palpitations, shortness of breath and weakness. Left untreated, atrial fibrillation increases the risk of heart failure and stroke.

Common treatments for atrial fibrillation include medications, electrical shock, and atrioventricular ablation, a procedure which destroys the electrical connection between the upper and lower chambers of the heart. But a new study shows promise for another type of treatment.

According to research presented at the annual meeting of the American College of Cardiology, 49 adults between the ages of 25 and 70 who had been diagnosed with atrial fibrillation participated in a supervised yoga program. Three times each week for three months, they were led through a 45-minute routine that included yoga poses (asanas), breathing exercises, meditation and relaxation. They were also encouraged to practice daily at home and given an instructional DVD.

As a result, episodes of atrial fibrillation were cut almost in half. Participants experienced an average of 2.1 episodes during the three-month study, compared to 3.8 episodes before beginning the yoga program.

Yoga can impact the nervous system, specifically decreasing activity of the sympathetic branch. The sympathetic nervous system is responsible for our "fight or flight" reaction to stress, which includes increased heart rate.

Yoga has also been documented to decrease levels of catecholamines like dopamine, norepinephrine and epinephrine, hormones produced by the adrenal glands during times of physical and emotional stress.

Yoga may not cure atrial fibrillation, but it can help manage the condition. And it has other benefits as well. Research studies have associated yoga with lower blood pressure, better blood flow, increased immunity, and improvements in strength, flexibility, posture, mood, concentration, learning and memory.

Reference:

Shurmur S. Presentation, American College of Cardiology annual meeting, New Orleans, April 2, 2011.

Four Ways to Celebrate Earth Day

2011-04-20T07:29:00.000-07:00

In celebration of Earth Day, these simple steps will improve your health and help the environment at the same time.

#1 Add indoor plants.

Plants can help detoxify the air.

These indoor species have been shown to remove harmful chemicals like benzene, formaldehyde, trichloroethylene, xylene and/or toluene:

Moth orchid (Phalenopsis sp.)

Dendrobium orchid (Dendrobium sp.)

English Ivy (Hedera helix)

Spider plant (Chlorophytum comosum)

Heartleaf philodendron (Philodendron oxycardium, syn. Philodendron cordatum)

Peace lily (Spathiphyllum 'Mauna Loa')

Chinese evergreen (Aglaonema modestum)

Gerbera Daisy (Gerbera jamesonii)

Pot Mum (Chrysantheium morifolium)

Rubber Plant (Ficus elastica)

Boston fern (Nephrolepis exaltata "Bostoniensis")

Red-edged dracaena (Dracaena marginata)

Warneck dracaena (Dracaena deremensis 'Warneckii')

Dwarf date palm (Phoenix roebelenii)

Bamboo palm or reed palm (Chamaedorea sefritzii)

Snake plant (Sansevieria trifasciata 'Laurentii')

#2   Get the plastic out!

Re-purpose plastic food storage containers to hold things you don't plan to eat. Replace them with glass containers.

Endocrine-disrupting chemicals in plastics can mimic or block natural hormones made by the body and have been linked to reproductive and developmental problems like early puberty, infertility and cancer. Evidence is mounting that these chemicals also interfere with neurological and immune systems and contribute to thyroid disorders, obesity and cardiovascular disease.

Because most of these toxins are fat-soluble, they are stored in tissues, rather than excreted. They can accumulate in the body and be transferred from mother to child through the placenta and breast milk.

When these endocrine-disrupting chemicals are released into the environment, they can have similar negative effects on wildlife.

#3   Clean out your cleaning products.

Replace toxic household cleaning products with non-toxic alternatives.

#4   Get your hands in the dirt!

If you don't have a garden of your own, volunteer.

In New York City, join the Lower East Side Ecology Club for Gardening in East River Park on Saturday April 23 from 10 am to 2 pm. Admire the bulbs planted last fall and help care for planting beds, trees and shrubs. Tools and gloves will be provided.
Register here.

My Edible Window Garden

2011-04-13T07:48:00.001-07:00

Foods are best when they are freshest, and you can’t find fresher foods than those you grow yourself. Not only are they fresh, but, properly tended, they are also free of pesticides, herbicides and other chemicals.

If you don’t have a garden plot, turn a sunny windowsill into an herb garden or grow a pot of peppers on your patio. Many plants grow well in containers, from salad greens to strawberries, so Manhattanites and apartment-dwellers take note. You can grow fresh food in small spaces.

My Window Garden

I recently put two container gardens in my sunny, south-facing windowsills. One I planted from seed and the other from starts that I bought at the farmer's market.

(Note for New Yorkers: You can find a wide variety of herb starts at the Union Square Greenmarket. Recently I found some there for only $2 each.)

For my herb garden, I picked summer essentials like basil and dill, staples like rosemary and oregano, and varieties that can be difficult to find like lemon thyme and purple sage.

In my garden of seedlings I planted basil (you can never have enough, especially if you like to make pesto), cilantro, edible flowers (they add such a special touch to salads) and greens. The edible flowers include nasturtium, borage and calendula. For greens, I planted spinach, kale, Swiss chard, purslane, sorrel, and mesclun.

Your Window Garden

To plant a window garden of your own, first pick your plants. In general, those that grow best in containers include chard, fennel, garlic, lettuce, leeks, onions, peppers, radishes, salad greens, shallots, strawberries and tomatoes. Edible flowers and herbs like basil, chive, cilantro, marjoram, mint, rosemary, sage and thyme also grow well in pots.

(Aside from strawberries, fruit is more difficult to grow in small spaces because even dwarf varieties usually require 15-gallon pots, as well as a warm climate, pollination, and pruning expertise).

For container gardens, some plants are best bought as "starts" (small plants that someone else started for you) because they can be difficult to germinate or because they need to be germinated in the fall for a summer harvest: lavender, mint, peppers, rosemary, sage, strawberries, thyme and tomatoes.

Other plants are easily germinated from seed within a week or two under the right conditions: arugula, calendula, chard, cilantro, dandelion, lettuce, marjoram, nasturtium and savory. Garlic can be grown from an organic peeled clove planted in soil.

Pick a pot that has good drainage and the right depth for your plants:

At least 4 inches deep: basil, chives, cilantro, most lettuces, radishes, marjoram
At least 6 inches deep: calendula, garlic, mint, mustard greens, nasturtium, savory, shallots, thyme
8 inches or deeper: chard, lavender, peppers, rosemary, sage, strawberries, tomatoes

If you put multiple plants in the same pot, choose ones that have similar sunlight, soil and water requirements:

Plants that need full sun: basil, flowers, oregano, peppers, rosemary, sage, thyme, tomatoes
Light shade: chard, garlic, leeks, lettuce, radishes, spinach, salad greens
Mint likes moist and shady conditions, and it should always be planted in its own container because it will take over any pot

Dirt from outdoor gardens doesn’t work well in containers, so buy organic potting soil. Most plants grow well in general-purpose potting soil, but some need more acidic soils, so check before you plant.

You'll also need drainage materials to keep excess water away from roots and allow air to circulate. Rocks, seashells, and pieces of broken terra cotta pots all work well. My grandmother, who had the greenest thumb I've ever known, always added clean egg shells to her drainage materials. They break down gradually and slowly release nutrients into the soil. So I do that too.

Once you have handy the plant pots, seeds or starts, soil and drainage materials, you're ready to get dirty. Place the drainage materials in the bottom of the container so that they retain the soil but allow water to drain.

If you're planting seeds, fill the container with potting soil, pack it down lightly, and plant as directed (different seeds should be inserted to different depths).

If you're planting starts, scatter some soil over the drainage materials, allowing enough space to accommodate the roots and any attached dirt. Remove the starts from their plastic containers, place them in the container, fill any empty space with soil and pack it down lightly.

Water your new container garden generously, enough so that water comes out the bottom. Drain it thoroughly and place the pot in a windowsill.

Then give it good attention and see what your garden grows.

Stress Affects GI Bacteria and Immunity

2011-04-07T16:57:00.000-07:00

A new study published in the journal Brain, Behavior and Immunity sheds some light on the connections between stress, gastrointestional bacteria and immunity.

Researchers at Ohio State University found that stress changed the composition of gastrointestinal bacteria, leading to less diverse flora, fewer protective bacteria, and more pathogenic microorganisms (those that cause disease) including Clostridium bacteria.

They also measured an inflammatory marker called interleukin-6 (IL6) and a protein that helps attract white blood cells to areas of injury and infection called monocyte chemotactic protein-1 (MCP1). Stress elevated levels of IL6 and MCP1, suggesting that gastrointestinal bacteria play an important role in inflammation and immunity.

Other studies have linked GI bacteria and MCP1 to inflammatory and autoimmune conditions like asthma, lupus, rheumatoid arthritis and inflammatory bowel disease.

Reference:

Bailey MT et al. Exposure to a social stressor alters the structure of the intestinal microbiota: implications for stressor-induced immunomodulation. Brain Behavior and Immunity. 2011 Mar; 25(3):397-407.

In The Green Kitchen

2011-03-29T14:40:00.000-07:00

"Cooking creates a sense of well-being for yourself and the people you love and brings beauty and meaning to everyday life.

"And all it requires is common sense – the common sense to eat seasonally, to know where your food comes from, to support and buy from local farmers and producers who are good stewards of our natural resources, and to apply the same principles of conservation to your own home kitchen."

This is one of my favorite quotes from Alice Waters' newest book, In the Green Kitchen: Techniques to Learn By Heart.

Inside she shares simple and straightforward recipes that teach readers fundamental skills for healthy cooking (no fancy equipment needed). Learn the basics then cook what inspires you, with the confidence to adapt recipes to local and seasonal ingredients.

Exercise More Effective Than High-Tech Treatment for Coronary Artery Disease

2011-03-22T07:38:00.000-07:00

A German study published in Circulation, the flagship journal of the American Heart Association, compared the effectiveness of exercise to that of high-tech medical care in patients with coronary artery disease.

More than one hundred men, aged 70 and younger, were randomly assigned to one of two groups. One group received angioplasty with stenting (stents are tubes that prop open clogged arteries to increase blood flow). Men in the other group were put on an exercise program that included 20 minutes of bicycling each day for 12 months.

Researchers found that, compared to angioplasty and stenting, regular physical exercise was more effective and less expensive. The exercisers had fewer relapses and better blood flow than the men who underwent the high-tech procedures. Their treatment was also considerably cheaper, likely due to fewer expensive procedures and hospital stays.

Reference:

Hambrecht R et al. Percutaneous coronary angioplasty compared with exercise training in patients with stable coronary artery disease: a randomized trial. Circulation. 2004 Mar 23; 109(11):1371-8.

Honey: How Sweet It Is

2011-03-15T08:39:00.000-07:00

Honey is flower nectar concentrated by bees flapping their wings. It's also a simple carbohydrate. But unlike other simple carbohydrates, it has health benefits and unexpected effects on blood sugar and insulin levels.

In 2004 a study compared the effects of real honey produced by bees to an artificial honey solution made up of dextrose and fructose in the same proportions as honey. After volunteers consumed one or the other for 15 days, researchers found that compared to the same amount of artificial honey, the real honey:

Caused significantly lower rises in blood sugar and insulin levels

Reduced levels of C-reactive protein, an inflammatory marker

Decreased levels of homocysteine, an amino acid in the blood associated with cardiovascular disease

Increased HDL cholesterol

Decreased total cholesterol and LDL cholesterol

Decreased triglycerides

The artificial honey solution was associated with higher blood levels of glucose and insulin, and increased levels of triglycerides and LDL cholesterol.

Honey can also be used to reduce symptoms of environmental allergies. Eating local honey reduces allergic sensitivity to flowering plants in the area where the bees gathered the nectar.

And honey can be used topically to help wounds heal. A study in Nigeria found that skin abscesses (deep infections) dressed with gauze soaked in raw, unpasteurized honey healed faster than abscesses given standard antiseptic care, resulting in shorter hospital stays.

References:

Al-Waili N.S. 2004. Natural honey lowers plasma glucose, C-reactive protein, homocysteine, and blood lipids in healthy, diabetic, and hyperlipidemic subjects: comparison with dextrose and sucrose. Journal of Medicinal Food 7(1):100-7.

Cordain L et al. 2005. Origins and evolution of the Western diet: health implications for the 21st century. American Journal of Clinical Nutrition 81(2): 341-354.

Okeniyi, John AO et al. 2005. Comparison of healing of incised abscess wounds with honey and EUSOL dressing. Journal of Alternative and Complementary Medicine 11(3):511-513.

International Women's Day - 100th Anniversary

2011-03-08T07:51:00.000-08:00

Women's Health: A Year in Review

International Women's Day was first proposed by socialist leader Clara Zetkin at the International Conference of Working Women in Copenhagen on March 19, 1910.

The following year, the first International Women's Day event was held. More than one million women and men across Austria, Denmark, Germany and Switzerland attended rallies calling for the equality of women in society and government.

Now International Women’s Day is celebrated every year on March 8th. It is commemorated by the United Nations and designated in many countries as a national holiday. And it’s an annual opportunity for women and men from all over the globe to come together, address important issues, and recognize and celebrate the achievements of women.

In celebration of the 100th anniversary of International Women's Day, and in honor of women everywhere, I'm taking a look back over the past year at issues important to us, from infertility and osteoporosis to cell phones and chocolate.

I've also listed some of my favorite recipes from my other blog, The Naturopathic Gourmet.

And if you haven't already, find me on Facebook.

Happy International Women's Day!

Dr. Sarah Cimperman, ND

Girl2Woman

Pathfinder International is a non-profit organization working to increase access to reproductive health care through the creation of sustainable community-based programs.

Fitness or Fatness: Which Matters Most?

A recent survey by Glamour magazine found that 97 percent of women had at least one negative thought about their body every day. It happened, on average, 13 times per day, but in some instances up to 100 times per day. Thin may be in, but is it healthy? A review of the research reveals why overweight women should focus on fitness, forget about fatness, and learn to love their bodies.

Endocrine Disruption Prevention Act

Endocrine-disrupting chemicals in the environment can mimic or block natural hormones made by the body. They have been linked to irreversible reproductive and developmental problems like early puberty, infertility and cancer.

Toxic Ingredients Are Often Unlisted

Studies show that before babies are even born, their bodies are contaminated with up to 358 different chemicals. Many have been linked to cardiovascular disease, type two diabetes, weakened immune systems, imbalances in thyroid and sex hormones, and even cancer.

Safe Alternatives to Toxic Household Products

Twelve ways to protect yourself and your family from household toxins.

The Health Hazards of Cell Phone Radiation and How to Minimize Your Exposure

For pregnant women, excessive cell phone radiation can be especially dangerous. In utero exposure has been associated with elevated fetal heart rates and, in children, hyperactivity, behavioral and emotional difficulties, and problems with memory and learning.

Is Calcium Dangerous?

An article published earlier this year in the British Medical Journal concluded that taking calcium supplements was associated with an increased risk of having a heart attack. This meta-analysis was flawed in several ways, yet it raised an important issue. Too many people, especially women, take too much calcium.

Weight-Bearing Exercise Without a Gym

You don't need a gym to strengthen bones and muscles. Here are some simple resistance exercises you can do at home or at the park because they don’t require weights or equipment. Together, they will target all major areas of your body: arms, legs, chest, abdomen and back.

Tea Protects Cognitive Health and Bone Mineral Density

Drinking tea has been associated with the preservation of bone mineral density in older women.

Must-See Movies for Pregnant Women, Expecting Parents, and Caregivers of Infants

I attended the premiere of two new independent documentaries, My Toxic Baby and Latching On: The Politics of Breastfeeding in America, presented by Women Make Movies and New York Women In Film and Television. These are must-see films for pregnant women, expecting parents, and caregivers of infants alike.

One topic I found especially fascinating was Elimination Communication, a method of diaper-free infant toilet training practiced throughout the world. It saves money, reduces environmental pollution, helps develop good communication between infants and caregivers, eliminates skin irritation and diaper rash, and reduces exposure to chemicals found in single-use diapers.

Choices in Childbirth

This non-profit organization promotes good maternity care. Through education, advocacy and outreach they give women the information they need to make informed decisions about where and how to give birth.

Adverse Effects of High Heels

Wearing high heels has long been associated with foot pain and problems like ingrown toe nails, corns, calluses, bunions, neuromas, hammertoes and other deformities. A recent study shows that women who wear high heels are also at risk for structural and functional changes in muscles and tendons of the lower leg. For healthy feet, ankles and legs, follow these rules when selecting shoes.

Whole Living Magazine

I was featured as one of five "notable" healers in the September 2010 issue of Whole Living magazine.

Selecting the Healthiest Chocolate

Not all chocolate is good for you and the ingredients make all the difference. The best bars have a high cocoa content, because it’s the cocoa powder that contains healthy compounds shown to reduce the risk of cardiovascular disease, heart attack, stroke and cancer.

Dreamy Dark Chocolate Mi-Cuits

These delicious little chocolate cakes are called "mi-cuits" in France (pronounced “mee-kwee”), which translates to "midway cooked." Because their centers are soft and gooey, they may appear only partially baked, but believe me, they are cooked to perfection.

Fruit and Nut Bars

These home-made granola bars are easy to make, healthier than processed bars, and packed full of raw nuts, dried fruit and whole grain oats. They freeze well so make a big batch and keep them on hand for quick breakfasts when you're short on time or healthy, portable snacks. Take them to school or work, the beach or hiking trail, or wherever your day may take you.

Central Park Salad

I live in the middle of Manhattan, but I can still forage for food. I gathered all of these ingredients within a mile of my apartment except the sea salt, olive oil, and white wine vinegar (which I bought from the source on a trip to Napa). If I can do it in New York City, almost anyone can.

Easy Baked Eggs

This dish makes a quick, nutritious breakfast on busy mornings, but it can also be served as a satisfying brunch, lunch or dinner.

Wild Salmon with Ginger Orange Sauce

I always keep wild salmon in my freezer for fast dinners when I'm short on time. After you thaw it overnight in the fridge, it cooks quite quickly. You have just enough time to make the sauce and toss a salad before it's ready to eat.

Cherry Salsa with Grilled Pacific Halibut

Spicy and sweet, this unusual twist on salsa is a flavorful accompaniment to grilled fish and seafood. I served it with halibut, but this fresh fruit salsa also pairs well with poultry or pork, and vegetarians will enjoy it over grilled tofu triangles drizzled with tamari.

Blood Orange Balsamic Vinaigrette

Citrus peels contain flavonoids like nobiletin and tangeritin that have anti-inflammatory and anti-tumor effects in the body. Studies show that these flavonoids can induce the death of cancer cells (apoptosis) and reduce the chance that tumors will spread to other parts of the body.

Cranberry Beans with Rosemary and Garlic

Beans are a healthy vegetarian protein and full of fiber. They can help balance blood sugar, regulate the digestive tract, and reduce the risk of cardiovascular disease, diabetes and cancer.

Dinosaur Kale Chips

You never thought you could eat an entire bunch of kale in one sitting. Until now.

Mizuna with Tomatoes and Garlic

Mizuna is a green leafy vegetable native to Japan and a member of the Brassicaceae family, well known for its antioxidant and anti-cancer benefits. Sometimes referred to as Spider Mustard, it has long and feathery leaves, tender and juicy stems, and a peppery flavor that is reminiscent of mustard greens.

Blueberry Yogurt Clafouti

This delicious dessert is a healthy alternative to blueberry pies that commonly contain large amounts of refined carbohydrates. It is mostly fruit, yogurt, milk and eggs, and it calls for only small amounts of whole wheat flour and honey.

Apple Pecan Tart with Chestnut Pastry and Cinnamon Whipped Cream

This dessert contains whole fruit, nuts and whole grains, with just a touch of maple syrup. It's a healthy alternative to traditional pecan and apple pies laden with white flour, sugar and sometimes even corn syrup.

Chocolate Almond Tarte

This dessert is light, delicious and gluten-free. It is also healthy, full of antioxidants from the cocoa powder and essential fatty acids from the almonds. High in protein and only slightly sweetened with a touch of honey, it is a great way to end a special meal.

Fitness Or Fatness: What Matters Most?

2011-03-02T10:25:00.000-08:00

A recent survey by Glamour magazine found that 97 percent of women had at least one negative thought about their body every day. It happened, on average, 13 times per day, but in some instances up to 100 times per day.

Thin may be in, but is it healthy?

Individuals who are overweight and in poor health can certainly benefit from losing weight, but those who are overweight and otherwise healthy often do not benefit from weight loss. In fact, overweight individuals may even be better off maintaining their excess pounds than losing weight. A review of the research reveals why everyone should focus on health and fitness, forget about fatness, and learn to love their bodies.

Weight Gain

As we age, some weight gain can be protective against certain diseases. Heavier women tend to have stronger bones and experience less bone loss after menopause. Before menopause, heavier women are less likely to develop breast cancer. A Harvard study published in the Journal of the American Medical Association followed more than 1,000 women for 8 years. Researchers found that the risk of breast cancer decreased as weight increased among premenopausal women.

Modest weight gain may even extend our lives. A study published in the Annals of Internal Medicine found that the weights associated with the lowest death rates increased with age. As adults got older, weight gain reduced their risk of death. Other studies have come to the same conclusion, including a large review of 13 trials at the National Institutes of Health. Again, researchers found that the lowest mortality rates were associated with modest weight gain.

Where weight is gained can be an important factor. Excess fat tissue around the buttocks, hips and thighs is associated with strong bones and, according to researchers at Stanford University School of Medicine, a lower risk of cardiovascular disease. However, weight gained around the waist has the opposite effect. Studies link excess abdominal fat to an increased risk of metabolic syndrome, type 2 diabetes, depression, cardiovascular disease including hypertension and stroke, gallbladder disease, cancer and death.

Weight Loss

Losing weight has been linked to an increased risk of death and disease too. A study at the Centers for Disease Control and Prevention found that for women with obesity-related health problems, weight loss lowered their risk of death by 20 percent, primarily due to a 40 to 50 percent reduction in the number of cancer deaths. Women who lost weight intentionally also reduced their risk of diabetes-related death by 30 to 40 percent. However, overweight women with no pre-existing illnesses who lost moderate amounts of weight (up to 19 pounds over the course of one year) had an increased chance of dying from cardiovascular disease, cancer, and all causes.

According to another study by the CDC, overweight adults with a body mass index of 26 to 29 who lost 15 percent or more of their maximum body weight died more than twice as often as those who lost less than 5 percent. Researchers studied more than 4,600 men and women for up to 16 years, adjusted for age, race, smoking, preexisting illnesses and maximum body mass index, and concluded that for overweight (but not obese) individuals, the risk of death increased with increasing weight loss.

In Finland researchers followed more than 40,000 people for 12 years and found that thinness was associated with a greater risk of death in both men and women. Compared to their heavier counterparts, thin women under the age of 65 and thin men of all ages had higher mortality rates. Among women 65 years and older, mortality had little association with weight and thin women died more often from cancer than from other causes.

The National Heart, Lung and Blood Institute looked at weight loss over an even longer time span: three decades. Researchers found that weight loss over 30 years was associated with a higher risk of cardiovascular disease and death, while maintaining a stable weight over 30 years was associated with a lower risk.

Weight Cycling

The majority of people who lose weight gain it back eventually. The disappointing truth is that even the most dedicated individuals are largely unsuccessful at significant and permanent weight loss. Studies show that after two to four years of regular exercise and a healthy diet, the average weight loss is less than 5 kilograms or 11 pounds.

Weight loss followed by weight gain, also called weight-cycling, can be hard on the cardiovascular system. Swedish researchers that analyzed 32 years of data from the famous Framingham Heart Study found that fluctuations in weight increased the risk of developing and dying from coronary artery disease. Once weight was gained, it was better to maintain that weight than to lose the extra pounds.

Physical and Metabolic Fitness

Fortunately, you don’t have to lose a lot of weight to benefit from exercising and eating well. People who are overweight and exercise regularly are more likely to be healthy than their thin but sedentary counterparts. A study published in the Journal of the American Medical Association followed more than 13,000 men and women for over 8 years. Researchers found that the highest levels of physical fitness were associated with the lowest risk of death from cardiovascular disease, cancer, and all causes.

Another study, published in the New England Journal of Medicine, followed almost 17,000 adults for up to 16 years. Again, researchers found that the risk of death was lowest among physically active people, regardless of weight. They estimated that by age 80, regular exercise can add an extra one to two years to your life.

Being physically active and eating a diet low in simple carbohydrates (like sugar and flour) also promotes metabolic fitness, the optimal function of vital internal processes. Metabolic fitness can be evaluated by measuring blood pressure and levels of glucose, insulin, and triglycerides in the blood (among other factors). Individuals who are metabolically fit have a low risk of chronic illnesses like type two diabetes, cardiovascular disease and cancer.

Because a healthy diet and regular exercise promote physical and metabolic fitness, these lifestyle changes alone can prevent and even reverse disease whether you lose weight or not. A study published in the American Journal of Cardiology followed 72 adults through an intense three-week diet and exercise program. Some participants were type two diabetics, others were insulin resistant, and the rest had normal insulin levels.

At the end of the program, after only three weeks, every single person experienced lower blood pressure, reduced levels of insulin and triglycerides in their blood, and a reduction in body mass index. Results were most dramatic in those with type 2 diabetes, but everyone benefited and more than half the individuals who were insulin resistant reversed their condition within three weeks. Weight loss wasn’t great. Most people who were overweight and obese at the start of the study were still overweight and obese at the end of the study, but the researchers concluded that weight loss wasn’t necessary to reduce metabolic risk factors.

The Bottom Line

Losing weight is often a losing battle because our bodies are programmed to prevent weight loss. It’s a survival mechanism controlled by complex systems of hormones and neurological feedback that we have yet to fully unravel.

If you’re overweight, focus on fitness instead of fatness. Ask your doctor to give you individualized recommendations and track your success by measuring blood pressure, waist circumference, and levels of metabolic markers like:

Glucose
Insulin
Hemoglobin A1C
Triglycerides
HDL
LDL particle size
Apolipoprotein B
C-reactive protein

Once you are physically and metabolically fit, forget about your weight and learn to love your body. Accept yourself as you are and remember that inner beauty matters most.

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The Health Hazards of Cell Phone Radiation and How to Minimize Your Exposure

2011-02-22T07:02:00.000-08:00

For the first time in our evolutionary history, we are surrounded by a sea of radiofrequency radiation. It is used by meteorologists, astronomers, air traffic control, global positioning systems, microwaves, cordless phones, cell phones, wireless devices and wi-fi “hot spots.” We can’t see or hear or feel radiowaves, but they can affect our bodies.

Hundreds of studies on the health effects of radiofrequency radiation in general, and cell phones in particular, have shown mixed results. Those sponsored by the cell phone industry consistently find no evidence of harm while independent researchers consistently report cause for concern. But one thing is clear: The longest studies, those that have followed cell phone users for ten years or more, have found an increased risk of brain cancer.

Cell phones are here to stay, but there are several simple steps that everyone can take to minimize their exposure to radiofrequency radiation and even prevent some of the damaging effects.

Radiofrequency Radiation

Cell phones are radios that convert data, sound and pictures into pulsed signals of radiofrequency radiation, a form of non-ionizing electromagnetic radiation. These signals are absorbed by the tissues they come into contact with. The closer you are to the source, the stronger the radiation and the deeper the penetration. A study published in the Journal of the National Cancer Institute found that radiofrequency fields from cell phones held next to the head can penetrate four to six centimeters into the brain.

Radiofrequency signals are dangerous because, as research has shown, they can disturb DNA, damage chromosomes, alter gene expression, induce abnormal brain waves, change blood flow patterns and glucose metabolism in the brain, and create free radicals in the body. Free radicals can damage cells and compromise the blood-brain barrier, a system of capillaries designed to keep potentially harmful substances away from sensitive brain tissues. Once this barrier is breached, toxins can enter the brain and cause damage.

Radiofrequency radiation has not been well studied in children but it is well accepted that because their brains are still developing, their tissues are thinner, and their heads are smaller, they are especially vulnerable to the effects of cell phone signals. Experts estimate that the brains of children absorb twice as much radiation, or more, than those of adults.

This is especially concerning given the extensive use of cell phones by young people. A 2009 survey found that 75 percent of 12- to 17-year-olds own cell phones. One in three sends more than 100 text messages each day or 3000 texts each month, and more than four out of five sleep with their cell phones under their pillow, or on or next to their bed.

Harmful Health Effects

Researchers that followed regular cell phone users for ten years or more found an increased risk of developing brain tumors, both benign and malignant. Shorter studies have associated heavy use of cell phones with

•    Parotid gland tumors in the cheek
•    Acoustic neuromas, tumors of the nerve connecting the inner ear to the brain
•    Altered electrical activity in the brain
•    Hearing loss
•    Impaired vision
•    Neurological problems
•    Behavioral problems
•    Headaches
•    Increased blood pressure
•    Heart rate variability
•    Disrupted sleep
•    Fatigue
•    Increased release of mercury from dental amalgams
•    Fertility problems in men

Cell phone exposure in utero has been shown to increase heart rates and decrease cardiac output in fetuses, and cause developmental problems in children. A study at the University of Los Angeles, California followed more than 13,000 children from pregnancy through age seven. They found that prenatal and postnatal exposure to cell phone radiation was associated with behavioral problems, emotional difficulties and hyperactivity, and that prenatal exposure was a greater risk factor than postnatal exposure. Other research has linked cell phone signals to memory and learning difficulties in children.

Minimizing Exposure

To minimize exposure to radio frequency radiation, take these precautions:

•    Use a corded land line whenever possible.

•    Before you buy a cell phone or other wireless device, consider the SAR, or specific absorption rate, which indicates the relative amount of radiofrequency energy absorbed by the body when using a given product. The Federal Communications Commission allows wireless phones to have a maximum SAR level of 1.6 watts per kilogram, but studies show that biological effects occur well below this level. Researchers in Sweden that analyzed the cell phone use of more than 2400 people found that negative health effects started when the SAR was greater than 0.5 watts per kilogram, especially when phone calls were long.

•    Read all of the materials that come with your cell phone or other wireless device. If there is no retractable antenna, it is embedded in the phone and you will likely find, in the fine print, that the manufacturer warns against placing the phone next to your head. Many new models are tested with a “spacer” that prevents the cell phone from coming within a half inch (or so) of the ear and greatly increases the amount of allowable radiation. This small space really makes a big difference because signal strength drops off dramatically with distance. Experts estimate that for every millimeter a cell phone is held away from the head, the brain is exposed to ten percent less radiation.

•    Keep cell phone antennas away from pregnant women, babies and children.

•    Do not keep wireless devices in your pockets or next to your body when they are turned on. Do not sleep next to your cell phone if it is turned on.

•    Use a headset, wireless headphone (like Bluetooth) or speaker whenever possible. When you can’t use a hands-free device, regularly change the ear you listen with.

•    Keep calls short and when you don’t need to speak in person, send text messages instead.

•    Use your cell phone only when the signal strength is strong. Weak signals increase the output of radiofrequency radiation.

•    Avoid using your cell phone inside spaces enclosed by metal, like elevators, subways, trains, planes and cars.

•    If you have a Wi-Fi transmitter, keep it in a location away from where you work and sleep.

Antioxidant Protection

Free radicals produced by radiofrequency radiation are unstable molecules missing an electron. They readily react with other molecules in order to gain an electron, causing those molecules to become unstable free radicals themselves. This starts a chain reaction that damages cells and tissues in the body.

Studies show that free radicals from cell phone radiation can be countered with antioxidants. Researchers have found that vitamin C, vitamin E, Ginkgo biloba, melatonin, and a compound found in honeybee propolis (caffeic acid phenethyl ester or CAPE) can prevent or diminish oxidative damage from cell phones.

A multivitamin can provide adequate amounts of antioxidant vitamins C and E, but these nutrients can also be found in food. Fruits and vegetables are the best sources of vitamin C, and vitamin E is found in raw nuts and seeds, yogurt, tofu and tempeh, and leafy greens like spinach and wild purslane. Eating these foods regularly can provide natural protection.

For some people, supplements are also useful. But before taking any new medicine, natural or not, always talk to your doctor about the possibility of interactions and adverse effects, and the best dosage for you.

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Nittby H et al. Increased blood-brain barrier permeability in mammalian brain 7 days after exposure to the radiation from a GSM-900 mobile phone. Pathophysiology. 2009 Aug; 16(2-3):103-12.

Oktay MF and Dasdag S. Effects of intensive and moderate cellular phone use on hearing function. Electromagnetic Biology and Medicine. 2006; 25(1):13-21.

Oral B et al. Endometrial apoptosis induced by a 900-MHz mobile phone: preventive effects of vitamins E and C. Adances in Therapy. 2006 Nov-Dec; 23(6):957-73.

Oktem F et al. Oxidative damage in the kidney induced by 900-MHz-emitted mobile phone: protection by melatonin. Archives of Medical Research. 2005 Jul-Aug; 36(4):350-5.

Ozguner F et al. Prevention of mobile phone induced skin tissue changes by melatonin in rat: an experimental study. Toxicology and Industrial Health. 2004 Sep; 20(6-10):133-9.

Ozguner M et al. Biological and morphological effects on the reproductive organ of rats after exposure to electromagnetic field. Saudi Medical Journal. 2005 Mar; 26(3):405-10.

Ozguner F et al. A novel antioxidant agent caffeic acid phenethyl ester prevents long-term mobile phone exposure-induced renal impairment in rat. Prognostic value of malondialdehyde, N-acetyl-beta-D-glucosaminidase and nitric oxide determination. Molecular and Cellular Biochemistry. 2005 Sep; 277(1-2):73-80.

Ozguner F et al. Mobile phone-induced myocardial oxidative stress: protection by a novel antioxidant agent caffeic acid phenethyl ester. Toxicology and Industrial Health. 2005 Oct; 21(9):223-30.

Pacini S et al. Exposure to global system for mobile communication (GSM) cellular phone radiofrequency alters gene expression, proliferation, and morphology of human skin fibroblasts. Oncology Research. 2002; 13(1):19-24.

Rezk AY et al. Fetal and neonatal responses following maternal exposure to mobile phones. Saudi Medical Journal. 2008 Feb; 29(2):218-23.

Sadetzki S et al. Cellular phone use and risk of benign and malignant parotid gland tumors--a nationwide case-control study. American Journal of Epidemiology. 2008 Feb 15; 167(4):457-67.

Salama N et al. Effects of exposure to a mobile phone on testicular function and structure in adult rabbit. International Journal of Andrology. 2010 Feb; 33(1):88-94. Epub 2009 Dec 2.

Salford LG et al. Permeability of the blood-brain barrier induced by 915 MHz electromagnetic radiation, continuous wave and modulated at 8, 16, 50, and 200 Hz. Microscopy Research and Technique. 1994 Apr 15; 27(6):535-42.

Salford LG et al. Nerve cell damage in mammalian brain after exposure to microwaves from GSM mobile phones. Environmental Health Perspectives. 2003 Jun; 111(7):881-3; discussion A408.

Sandström M et al. Mobile phone use and subjective symptoms. Comparison of symptoms experienced by users of analogue and digital mobile phones. Occupational Medicine (London). 2001 Feb; 51(1):25-35.

Simkó M and Mattsson MO. Extremely low frequency electromagnetic fields as effectors of cellular responses in vitro: possible immune cell activation. Journal of Cellular Biochemistry. 2004 Sep 1; 93(1):83-92.

Sokolovic D et al. Melatonin reduces oxidative stress induced by chronic exposure of microwave radiation from mobile phones in rat brain. Journal of Radiation Research (Tokyo). 2008 Nov; 49(6):579-86.

Stang A et al. The possible role of radiofrequency radiation in the development of uveal melanoma. Epidemiology. 2001 Jan; 12(1):7-12.

Stopczyk D et al. [Effect of electromagnetic field produced by mobile phones on the activity of superoxide dismutase (SOD-1) and the level of malonyldialdehyde (MDA)--in vitro study]. Medycyna Pracy. 2002; 53(4):311-4.

Thomas S et al. Exposure to radio-frequency electromagnetic fields and behavioural problems in Bavarian children and adolescents. European Journal of Epidemiology. 2010 Feb; 25(2):135-41.

Tice RR et al. Genotoxicity of radiofrequency signals. I. Investigation of DNA damage and micronuclei induction in cultured human blood cells. Bioelectromagnetics. 2002 Feb; 23(2):113-26.

Vecchio F et al. Mobile phone emission modulates interhemispheric functional coupling of EEG alpha rhythms. The European Journal of Neuroscience. 2007 Mar; 25(6):1908-13.

Volkow ND et al. Effects of Cell Phone Radiofrequency Signal Exposure on Brain Glucose Metabolism. Journal of the American Medical Association. 23 Feb 2011;305(8):808-813.

Wang Q et al. [Effect of 900 MHz electromagnetic fields on the expression of GABA receptor of cerebral cortical neurons in postnatal rats]. Wei Sheng Yan Jiu (Journal of Hygiene Research). 2005 Sep; 34(5):546-8.

Wdowiak A et al. Evaluation of the effect of using mobile phones on male fertility. Annals of Agricultural and Environmental Medicine. 2007; 14(1):169-72.

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Xu S et al. Chronic exposure to GSM 1800-MHz microwaves reduces excitatory synaptic activity in cultured hippocampal neurons. Neuroscience Letters. 2006 May 8; 398(3):253-7. Epub 2006 Jan 27.

Yariktas M et al. Nitric oxide level in the nasal and sinus mucosa after exposure to electromagnetic field. Otolaryngology - Head and Neck Surgery. 2005 May; 132(5):713-6.

Yu D et al. Effects of 900 MHz GSM wireless communication signals on DMBA-induced mammary tumors in rats. Radiation Research. 2006 Feb; 165(2):174-80.

Home-Made Ear Ache Oil

2011-02-18T17:07:00.000-08:00

About one in five kids with an upper respiratory infection will also develop an ear infection, according to a new study published in The Pediatric Infectious Disease Journal.

Whenever your child has ear pain, she or he should be examined by a doctor. An infection is likely, but it could also be related to ear wax, injury, a foreign object or even meningitis.

If your doctor determines that the problem is only an ear infection and can confirm that the ear drum has NOT ruptured, consider treating it naturally with this home-made Ear Ache Oil. The main ingredient is garlic, which has been proven to be an effective anti-microbial agent.

A study published in the Archives of Pediatric and Adolescent Medicine followed more than 100 children with ear infections and ear pain for 3 days. The children were randomly assigned to two groups. One was treated with ear drops containing garlic in olive oil while the other group received standard treatment with prescription analgesic ear drops. All kids experienced significant improvement and researchers concluded that the garlic oil was as effective as the prescription ear drops.

If you're not the DIY type or don't have time to make it yourself, you can purchase Mullein and Garlic Oil Compound, made by Wise Woman Herbals. (Get it from Emerson Ecologics.)

Ear Ache Oil

Materials:

5 cloves fresh garlic
1/4 cup olive oil
1 glass bottle with a glass dropper lid
Funnel (preferably stainless steel)

Method:

In a pot of boiling water, carefully sterilize the bottle, lid and funnel. Set all parts aside and allow them to air dry completely. (You may want to do this one day in advance to make sure that they are completely dry. A single small drop of water can cause the oil to spoil prematurely.)

Mince the garlic. Add it to a small skillet or saucepan with the olive oil. Warm the mixture gently over low heat for 15 minutes, then set it aside to cool to room temperature.

Once cool, strain the oil into the dry, sterilized bottle and discard the garlic solids. Label the bottle with the contents and date. Store it in the fridge.

CAUTION: If you're not certain that your child's ear drum is intact, do not put anything in the ear.

Before use, warm the oil. Add an inch or two of water to a small saucepan and bring it to a boil. Turn off the heat and place the bottle of Ear Ache Oil in the water long enough to warm it. Then place 2 to 3 drops of the warm oil in each ear, every 4 waking hours, followed by a small, easily removable piece of cotton.

Talk to your naturopathic doctor about other natural ear ache remedies, like vitamins, probiotics, plant medicines and homeopathic remedies.

If your child develops a stiff neck or becomes unusually lethargic, seek medical treatment immediately.

References:

Sarrell EM et al. Efficacy of naturopathic extracts in the management of ear pain associated with acute otitis media. Archives of Pediatric and Adolescent Medicine. 2001 Jul;155(7):796-9.

Klein JO. Management of acute otitis media in an era of increasing antibiotic resistance. International Journal of Pediatric Otorhinolaryngology. 1999 Oct 5;49 Suppl 1:S15-7.

Marinov T. [Treatment of chronic otitis with garlic phytoncides]. Khirurgiia (Sofiia). 1957;10(3):233-6.

Selecting the Healthiest Chocolate

2011-02-10T14:44:00.000-08:00

If you want to treat your sweetheart this Valentine's Day, you can never go wrong with chocolate.

Good chocolate.

The best chocolate is dark chocolate, made from cacao beans, one of the richest natural sources of antioxidants.

Cacao beans are roasted, fermented and crushed to make chocolate liquor, which is separated into cocoa butter and cocoa mass, which is crushed into cocoa powder. These components, in varying amounts, are used to make chocolate.

Not all chocolate is good for you and the ingredients make all the difference. The best bars have a high cocoa content, because it’s the cocoa powder that contains healthy polyphenols, flavonols, proanthocyanidins, and catechins shown to reduce the risk of cardiovascular disease, heart attack, stroke and cancer.

Follow these guidelines to select the healthiest chocolate:

1. Avoid white chocolate. It doesn’t contain any cocoa powder at all.

2. Avoid milk chocolate. It contains less cocoa powder and more sugar than dark varieties.

3. Even dark chocolate contains some sugar, but it should be one of the last ingredients. Look for products that list cocoa powder, cocoa mass, chocolate liquor and/or cocoa butter before sugar.

4. The only fat should be cocoa butter.

5. Look for chocolate that is 70% to 85% dark. The darker the chocolate, the higher the concentration of cocoa powder and flavonols (and the more bitter the flavor).

6. Avoid chocolate that contains Dutch-process or alkalized cocoa powder. It is made from cacao beans that have been treated with an alkalizing agent to neutralize natural acidity. Some manufacturers favor Dutch-process or alkalinized cocoa powder because it is more soluble, milder in flavor and darker in color. However, alkalizing agents destroy healthy antioxidants, so always opt for chocolate made with natural unsweetened cocoa powder instead.

7. Avoid products that contain agave, artificial sweeteners, corn syrup, vegetable oil, hydrogenated or partially hydrogenated ingredients of any kind, and anything you can’t pronounce or easily identify.

Enjoy dark chocolate by itself, pair it with red wine, or use it to make a special dessert like my Dreamy Dark Chocolate Mi-Cuits.

Chromium-6 in Tap Water

2011-02-08T13:49:00.000-08:00

Chromium-6, also called hexavalent chromium, is a cancer-causing chemical discharged from steel and pulp mills, metal-plating and leather-tanning facilities. It was found in the tap water of 89 percent of cities tested by the Environmental Working Group.

Chromium-6 raises everyone's risk of developing cancer, but some individuals are especially vulnerable to its carcinogenic effects:

People with low stomach acid
Fetuses
Infants
Children

According to the National Toxicology Program, chromium-6 in drinking water shows “clear evidence of carcinogenic activity” in animals, particularly in the gastrointestinal tract, and the EPA stated that it is “likely to be carcinogenic to humans.”

Read the full report here.

Grass-Fed Meat and Animal Products

2011-01-26T10:02:00.000-08:00

When meat comes from animals raised on pasture, it can be part of a healthy diet for those who choose to eat it.

Unlike grain-fed meat, grass-fed meat is a good source of anti-inflammatory omega-3 fatty acids. Meat that comes from animals raised on grains, like corn and soybeans, is high in pro-inflammatory omega-6 fatty acids.

Omega-3 and omega-6 fats are called "essential" because our bodies can't make them and they must come from our diet. Omega-3 fats reduce inflammation in the body, while omega-6 fats increase inflammation. And our bodies need both.

Inflammation can be a good thing: it helps our immune system fight bacteria and viruses that can make us sick, and it's essential for healing injured tissues. But we also need to be able to turn inflammation off once it's no longer needed.

Because inflammatory biochemical pathways in the body must be balanced with anti-inflammatory pathways, ideally, we should get omega-3 and omega-6 fats from our diet in equal amounts.

Most people in the United States get way too many omega-6 fats, and animal products are a big part of the problem. A study published in the New England Journal of Medicine found that eggs from chickens fed corn contained 20 times more omega-6 fats than omega-3 fats, while eggs from chickens raised on pasture contained roughly equal amounts.

As a general rule, omega-6s are found in grains and omega-3s are found in leaves, nuts, seeds, fish and seafood. So when animals are allowed to roam free and forage for their natural diet - which includes leaves, grass, nuts or seeds - their meat, milk and eggs are good sources of omega-3 fats. But when animals eat grains, their meat, milk and eggs contain excess amounts of omega-6 fats.

Consuming too many omega-6 fats from grains, grain-fed animal products and processed foods made with soybean oil or corn oil is certainly a significant factor in the current crisis of inflammatory illness. Chronic and deadly diseases linked to both diet and inflammation include cardiovascular disease, diabetes and cancer. Together, these three conditions currently kill two out of every three people in the United States.

To protect your health, seek out meat, milk and eggs from animals raised on pasture. These products are often more expensive than their grain-fed counterparts, but remember that quality is more important than quantity. It's better to eat smaller amounts of grass-fed meat than larger amounts of grain-fed meat. And a little meat can go along way, especially when added to soups and salads.

Think of it as a healthy condiment for a plant-based diet.

Reference:

Simopoulos AP and Salem N Jr. n-3 fatty acids in eggs from range-fed Greek chickens. New England Journal of Medicine. 1989 Nov 16;321(20):1412.

Exercise Prevents Colds and Flu

2011-01-17T07:17:00.000-08:00

A study published in the British Journal of Sports Medicine
found that regular exercise was associated with fewer upper respiratory infections and less severe symptoms.

Researchers followed more than 1000 adults, between the ages of 18 and 85 years, for 12 weeks in the fall and winter. Compared to sedentary individuals who exercised once per week at most, those who exercised five or more days per week spent 43 percent fewer days with upper respiratory infections like colds and flu. When the exercisers did get sick, they experienced up to 41 percent fewer symptoms.

Reference:

Nieman DC et al. Upper respiratory tract infection is reduced in physically fit and active adults. British Journal of Sports Medicine. 2010 Nov 1.

Preparing for Childbirth

2011-01-10T08:38:00.000-08:00

Research studies show that for women with healthy, uncomplicated pregnancies, giving birth at home is just as safe as, or even safer than, hospital birth.

The largest scientific study of home births, published in 2005 in the British Medical Journal, followed 5,418 women from the United States (98 percent) and Canada (2 percent). Childbirth intervention rates were very low, the infant mortality rate was less than 0.2 percent, and the maternal mortality rate was zero. Researchers concluded that "planned home birth for low risk women in North America using certified professional midwives was associated with lower rates of medical intervention but similar intrapartum and neonatal mortality to that of low risk hospital births in the United States."

If you're expecting a baby, join Choices in Chlidbirth for these FREE informational workshops:

Choosing a Home Birth

Learn what to expect in home birth settings, network with other expectant parents, listen to stories of new parents who gave birth at home, and have your questions answered by a Mother-Friendly provider.

     Date: Wednesday, January 12
     Time: 6:15 - 8:30 pm
     Location: 14th Street Y (344 E. 14th) Room 301
     Cost: Free

Preparing for Birth: A Focus on Childbirth Education

Learn about various types of childbirth education, listen to stories of new parents, network with other expectant parents, and have your questions answered by a Mother-Friendly provider.

     Date: Monday, January 24
     Time: 6:15 - 8:30 pm
     Location: 14th Street Y (344 E. 14th Street), Room 301
     Cost: Free

Choices in Childbirth is also offering a free workshop on breastfeeding and self-care during the early postpartum period in February and a free workshop on labor coping strategies in March.

If you'd like to make a donation to Choices in Childbirth to help keep these classes free, visit this link and show your gratitude.

Reference:

Johnson KC and Daviss BA. Outcomes of planned home births with certified professional midwives: large prospective study in North America. British Medical Journal, 330(7505):1416, 18 June 2005.

Vegetables for Breakfast

2011-01-05T08:52:00.000-08:00

Looking for a New Year's resolution?

What about eating more non-starchy vegetables?

They are full of fiber, nutrients and phytochemicals that can protect us from disease. Cooked tomatoes are the best source of lycopene, a carotenoid with antioxidant and anti-cancer activity.

When it comes to eating more vegetables, start with the first meal of the day. For most people, this is a meal made mostly of flour and sugar: processed breakfast cereal, cereal bars, toast, Pop-tarts, pastries, croissants, jelly, doughnuts, French toast, waffles, pancakes and syrup.

Instead, eat protein and veggies for breakfast. If they are healthy choices for lunch and dinner, why wouldn't they be healthy choices for breakfast?

This recipe is a simple way to add more vegetables to your diet. It makes a quick, nutritious breakfast on busy mornings, but it can also be served for brunch, lunch or dinner. Two eggs are ideal for a main course and a single baked egg makes a nice appetizer. If you're feeding a crowd, bake the eggs in an oven-proof dish instead of individual ramekins.

I used leftover crushed tomatoes, mixed with some garlic and herbs, but you could substitute other veggies (this is a great way to use up leftovers). Try sautéed vegetables, steamed spinach, ratatouille, lentils, or anything else you can nestle an egg into.

Because it melts so beautifully, I topped my eggs with a few pieces of Munster cheese. You could use another cheese, or skip it if you prefer. A sprinkle of fresh chopped herbs would be ideal.

Easy Baked Eggs

GLUTEN-FREE

Crushed tomatoes or other cooked vegetables, 1 cup per serving
Pasture-raised eggs, 1 or 2 per serving
Sea salt
Ground peppercorn
Slices of Munster cheese or other cheese
Fresh chopped herbs to garnish (optional)

Preheat the over to 400F.

Fill individuals ramekins or a large baking dish with the tomatoes. Make indentations, enough to accommodate all of your eggs, then crack one egg into each indentation. Sprinkle with sea salt and peppercorn. Top with cheese.

Transfer the eggs to the oven and cook for 10 to 20 minutes, depending on how thoroughly you like your yolks cooked. Serve hot.

Eat the Whole Orange

2010-12-29T08:49:00.000-08:00

As a conscious omnivore, when I eat meat, I eat as much of the animal as possible.

I like to treat fruits and vegetables the same way.

I save scraps like leek tops and shiitake stems for soup stock. I buy beets with their greens attached and eat those too. I roast the seeds from squash and pumpkins (one of my favorite snacks). And I always eat the outer layer of fruits and vegetables whenever possible because they are most nutritious with their skins and peels intact.

Antioxidants, which protect plants from the sun's ultraviolet radiation, are concentrated in the outer layer of fruits and vegetables. Produce peels and skins are also good sources of fiber, minerals and other important phytonutrients.

Citrus fruits have exceptional peels. They contain flavonoids like nobiletin and tangeritin that have anti-inflammatory and anti-tumor effects in the body. Studies show that these flavonoids can induce the death of cancer cells (apoptosis) and reduce the chance that tumors will spread to other parts of the body.

Limonene, a monoterpene compound found in the essential oils of citrus fruit peels, also has anti-cancer activity. It stimulates enzymes in the liver that break down carcinogens and alters gene expression in cancer cells to inhibit their growth. Monoterpenes like limonene have been shown to prevent cancers of the breast, colon, liver, lung, pancreas and skin.

Because pesticides are often concentrated on the outer layer of produce, only eat peels from citrus fruits that have not been sprayed. When your citrus fruits are organic, always eat their zest.

Citrus fruits are easy to find in the winter and several varieties abound: grapefruits, oranges, blood oranges, tangerines, clementines, mandarins, satsumas, lemons, limes, kumquats, etc. When you buy by the bag, prices for organic fruit can be comparable to their conventional counterparts.

How can you eat citrus zest?

Stir it into yogurt and smoothies

Sprinkle it on top of oatmeal and granola

Whisk it into vinaigrettes and sauces

Grate it into soup or risotto

Dry it and add it to dried tea leaves

Make a citrus reduction that you can drizzle over yogurt or whisk into vinaigrette:

Blood Orange Reduction

Make extra of this reduction if you can because it's lovely to have some leftover in the fridge. I like to stir it into cooked steel cut oats and add a dollop of plain whole milk Greek yogurt. (To make steel cut oats, bring 1 part rinsed oats and 3 parts water to a boil, turn off heat, cover, allow to sit overnight, then cook on the stove top over low heat for 10 minutes or until thickened as desired.)

Organic blood oranges can be difficult to find. If your blood orange is not organic, omit the zest and use only the juice.

Zest of 2 organic lemons (save the juice for another purpose)
1 organic orange, zest and juice
1 organic blood orange, zest and juice
Pinch sea salt

Add all the ingredients to a small saucepan and warm over medium heat. Once the mixture starts to simmer, turn the heat down to low. Swirl occasionally and allow it to reduce until it becomes a few spoonfuls of a thick sauce. Taste for seasoning and adjust if necessary. Cool completely and store in an airtight container.

Blood Orange Balsamic Vinaigrette

This recipe is the perfect amount for a big salad. If you want to have some leftover, double or triple the batch.

1 tbsp blood orange reduction
1 tbsp balsamic vinegar
3 tbsp extra virgin olive oil, first cold pressing
Ground peppercorn to taste
Pinch sea salt (optional)

Whisk all ingredients together until smooth. Use immediately or store in an air-tight container in the fridge.

References:

Rooprai HK et al. Evaluation of the effects of swainsonine, captopril, tangeretin and nobiletin on the biological behaviour of brain tumour cells in vitro. Neuropathology and Applied Neurobiology. 2001 Feb;27(1):29-39.

Crowell PL, et al. Human Metabolism of the Experimental Cancer Therapeutic Agent D-Limonene. Cancer, Chemotherapy and Pharmacology, 1994;35:31-37.

Crowell PL and Gould MN. Chemoprevention and Therapy of Cancer by d-Limonene. Critical Reviews in Oncogenesis, 1994;5(1):1-22.

Dietary Phytochemical Research Demonstrates Potential for Major Role in Cancer Prevention. Primary Care & Cancer, 1996;16(7):6-7.

Foods That May Prevent Breast Cancer: Studies Are Investigating Soybeans, Whole Wheat and Green Tea Among Others. Primary Care and Cancer, February 1994;14(2):10-11.

Haag JD et al. Limonene-Induced Regression of Mammary Carcinomas. Cancer Research, 1992;52:4021-4026.

Hensrud DD and Heimburger, DC. Diet, Nutrients, and Gastrointestinal Cancer. Gastroenterology Clinics of North America, June, 1998;27(2):325-346.

Lee YC et al. Nobiletin, a citrus flavonoid, suppresses invasion and migration involving FAK/PI3K/Akt and small GTPase signals in human gastric adenocarcinoma AGS cells. Molecular and Cellular Biochemistry. 2011 Jan;347(1-2):103-15. Epub 2010 Oct 21.

Leonardi T et al. Apigenin and naringenin suppress colon carcinogenesis through the aberrant crypt stage in azoxymethane-treated rats. Experimental Biology and Medicine (Maywood). 2010 Jun;235(6):710-7.

Orange Peel Oil Studied as Cancer-Fighting Agent. Medical Tribune, May 30, 1991;11.

Potter JD. Your Mother Was Right: Eat Your Vegetables. Asia Pacific Journal of Clinical Nutrition, 2000;9(Suppl.):S10-S12.

Schardt D. Phytochemicals: Plants Against Cancer. Nutrition Action Health Letter, April 1994;21(3):7-13.

Stavric B. Role of Chemopreventers in Human Diet. Clinical Biochemistry, 1994;27(5):319-332.

Steinmetz K and Potter JD. Vegetables, Fruit and Cancer II: Mechanisms. Cancer Causes and Control, 1991;2:427-442.

Steinmetz KA and Potter JD. Vegetables, Fruit, and Cancer Prevention: A Review. Journal of the American Dietetic Association, 1996;96:1027-1039.

Is Calcium Dangerous?

2010-12-22T07:37:00.000-08:00

An article published earlier this year in the British Medical Journal concluded that taking calcium supplements is associated with an increased risk of having a heart attack.

However, there were several problems with this study. Among them:

It was a meta-analysis, a study of studies, but the studies selected excluded several trials that linked calcium supplements to a reduced risk of heart attack.

Vitamin D helps our bodies absorb calcium, but the study excluded people who took calcium in combination with vitamin D.

According to the researchers, the increase in heart attacks was only "modest" and there was no increase in the number of deaths from heart attacks.

This isn't the first poorly designed trial to grab headlines while misleading and confusing the public, but it raised an important issue. Too many people take too much calcium.

Of course our bodies need calcium. Most of it is used to strengthen bones and teeth, but calcium has other important functions. It stabilizes cell membranes and aids the transport of compounds into and out of cells. Calcium regulates neurotransmitters, substances that transmit nerve impulses, and helps initiate blood clotting. And without calcium, muscles, including the heart, don't contract properly.

Bone Metabolism

Putting more calcium into your body doesn't necessarily mean putting more calcium into your bones. Bones are constantly remodeling themselves and this complex process is controlled by a complex system of hormones. It is not controlled by the amount of calcium you take in (although calcium must be present in the blood before it can be incorporated into bone matrix).

Many factors are involved in bone mass: bone cell growth, bone cell destruction, mineralization (adding more minerals like calcium to bone matrix) and resorption (removal of minerals like calcium from bone matrix).

In childhood, when bone cell growth exceeds bone cell destruction, our bones and our bodies become bigger. Once we're fully grown, bone growth balances bone destruction. After the age of 30, bone destruction slowly begins to exceed bone growth and we gradually lose bone mass as we age. After 50, declining levels of estrogen and testosterone can speed the process.

At any age, exercise can slow or even reverse bone loss. Simply put, our bones stay strong when we stay active. Weight-bearing exercises and activities that place forces on bones stimulate growth, ensuring that the body will be able to withstand future forces. When we become sedentary and forces that stimulate bone growth no longer exist, we lose bone mass.

Osteoporosis

The number one reason that people take calcium supplements is to prevent bone loss and osteoporosis. But for most older people, osteoporosis is not a disease at all. It's a natural aging process.

The real danger is not weak bones. Falls and fractures have a much greater impact on quality of life. Only 1 in 4 elderly individuals who sustain such injuries are able to return to their pre-fracture activity level. 75 percent of older adults who survive falls require specialized long-term care in a rehabilitation facility or nursing home, and 25 percent die within one year.

Regular exercise not only keeps bones strong, it also improves balance and coordination, making falls and fractures less likely. Studies have shown that walking at least 2 hours each week can reduce the risk of hip fractures in elderly adults. For best results, I recommend participating in a variety of activities that apply forces to a variety of bones. People who do not exercise regularly should talk to their doctor before they start.

To further reduce the risk of falls and fractures, older adults should live in clutter-free environments with good lighting, have their sight and hearing tested annually, wear rubber-soled shoes and use caution when walking on slippery or uneven surfaces.

Calcium Supplements

Getting enough calcium is important but more isn't necessarily better. Worldwide population studies have shown that people who consume the most calcium – like those in Scandinavian countries and the United States – also have the highest rates of fracture, while people who consume the least – like those in Asian and Mediterranean cultures – have the lowest fracture rates.

Ideally, calcium should come from our diet. When it doesn't, it must be supplemented. Our bodies probably need about 1000 mg of calcium each day. But before you start taking supplements, evaluate your diet and estimate your true needs.

Each day, the average person usually consumes at least 300 mg of calcium from foods that are not especially rich in calcium. So assume a starting point of 300 mg and add what you get from these calcium-rich foods:

1 cup of cooked spinach = 300 mg of calcium
1 serving of dairy (1 cup of milk or yogurt, or 1.5 ounces of cheese) = 300 mg of calcium
3 ounces of fish with soft bones that you eat like canned wild salmon and sardines = 400 mg of calcium
1 cup of cooked collard or turnip greens = 400 mg calcium

Adults who eat, on average, at least one daily serving of dairy, dark green leafy vegetables or fish (with bones) already get 600 mg of calcium from food alone. So they only need to supplement 400 mg per day.

Adults who eat at least three servings of these foods have no need to supplement calcium at all. This is a good goal.

Calcium supplements come in many forms. Calcium carbonate is inexpensive to produce and widely available, but it is more difficult to digest and can cause constipation. Larger doses are required because a lower percentage is absorbed.

Better choices include calcium citrate, calcium malate and calcium aspartate. These forms are more costly to produce and take up more space inside capsules and tablets, but they are better tolerated and more easily digested and absorbed by the body.

Those who do take calcium supplements should supplement magnesium as well. The ideal ratio is 2:1 (half as much magnesium as calcium) so if you take 400 mg of calcium each day, balance it with 200 mg of magnesium.

Get magnesium from foods too. Good sources include tofu, cherries, figs, beans and lentils, halibut, dark green leafy vegetables like Swiss chard and beet greens, and nuts like almonds and cashews.

Vitamins D and K are necessary for the absorption and utilization of calcium. Vitamin K should not be taken in supplement form unless your doctor recommends it, but you should include food forms in your diet. Turnip greens and broccoli are by far the best source of vitamin K, but other green leafy vegetables, cabbage, liver and green tea are also good sources. Make sure to eat these foods with some form of fat to ensure that the vitamin is well-absorbed. Vitamin K plays an important role in blood clotting, so individuals taking blood-thinning medications should get specific dietary recommendations from their doctor.

Sunlight stimulates the skin to produce vitamin D - which is why deficiencies are most common in winter and in areas furthest from the equator - but vitamin D can also be found in food. Good sources include cod liver oil, fish (especially sardines, which are also a good source of calcium when consumed with the bones), mushrooms, egg yolk, lamb and beef.

Vitamin D can also be found in supplements. Because it is fat-soluble, vitamin D should always be taken with food or fish oil.

However, taking too much vitamin D in supplement form can cause it to accumulate in the body and reach toxic levels. Small amounts are usually not worrisome, but larger amounts (1,000 IU per day or more) should only be taken if blood tests show that levels are low. If you aren't sure, ask your doctor for the test. It's worthwhile because low levels of vitamin D have been linked to an increased risk of osteoporosis, autoimmune disease, depression, heart disease and cancer.

Remember that supplements are no substitute for a healthy diet and that calcium output is as important as calcium intake. Excessive consumption of coffee or alcohol, and diets high in sodium, animal protein and grains can cause the kidneys to increase excretion of calcium. But plant-based diets high in vegetables and fruits and low in sodium additives cause the kidneys to increase calcium retention. It's a great reason to eat plenty of dark leafy greens and avoid processed foods.

References:

Bolland MJ et al. Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis. BMJ. 2010 Jul 29;341:c3691. doi: 10.1136/bmj.c3691.

Feskanich D et al. Walking and Leisure-Time Activity and Risk of Hip Fracture in Postmenopausal Women. Journal of the American Medical Association. 2002;288(18):2300-2306. doi: 10.1001/jama.288.18.2300

Koot VC et al. Functional results after treatment of hip fracture: a multicentre, prospective study in 215 patients. The European Journal of Surgery. 2000 Jun;166(6):480-5.

Aspirin Against Cancer?

2010-12-10T17:56:00.000-08:00

Aspirin recently made headlines as an anti-cancer drug.

In a new study, researchers followed more than 25,000 people who took aspirin regularly for five years. They concluded that taking aspirin daily was associated with a 21% reduced risk of cancer.

This does make some sense.

Aspirin is an anti-inflammatory drug, and inflammation has a strong association with cancer. Inflammatory mediators stimulate cell division and inhibit cell death, prompting tumors to get bigger. Inflammation also triggers tumors to release vascular endothelial growth factor (VEGF), a protein that stimulates the growth of new blood vessels needed to fuel tumor growth and spread malignant cells throughout the body.

Researchers at the Glascow Hospital in Scotland have also linked inflammation to cancer survival. They found that cancer patients with the lowest levels of inflammation lived longer and those with the highest levels of inflammation had the worst prognosis.

Aspirin may reduce inflammation, and reducing inflammation may reduce the risk of cancer, but aspirin isn't the best strategy for cancer prevention. Common side effects include nausea, vomiting and heartburn, especially when taken long term. But more serious and life-threatening adverse reactions can occur, like hepatitis (inflammation of the liver) and internal bleeding.

A Better Strategy

Eating an anti-inflammatory diet and leading an anti-inflammatory lifestyle is a healthy way to prevent cancer and reduce the risk of other chronic illness like cardiovascular disease, diabetes and obesity.

An anti-inflammatory diet is rich in antioxidants and omega-3 fatty acids found in:

Vegetables and fruit

Raw nuts and seeds

Nontoxic seafood like wild salmon, Pacific halibut, herring, sardines and anchovies

Meat, eggs and dairy products from animals raised on pasture and never exposed to pesticides, antibiotics or hormones

To follow an anti-inflammatory diet, it is important to avoid trans-fats, simple carbohydrates and omega-6 fatty acids found in:

Flour and foods made from flour

Sugar, sugar substitutes, corn syrup, agave nectar and sweet foods and beverages

White rice

Meat, eggs and dairy products from animals fed grains (even if those grains are organic)

Industrial fats like corn, soybean, sunflower, safflower, canola oils and vegetable oils

An anti-inflammatory lifestyle involves avoiding exposure to toxic and carcinogenic chemicals. Regular exercise is also important because it has anti-inflammatory effects in the body and it helps improve cardiovascular and musculoskeletal fitness, balance, coordination, mood and sleep.

Fish Oil

If you seeking a supplement to provide anti-inflammatory and anti-cancer effects, consider fish oil.

Like aspirin, fish oil reduces inflammation in the body and prevents cells from getting too sticky and forming clots. But unlike aspirin, fish oil is safe for long term use and does not compromise the gastrointestinal lining. Individuals who are allergic to fish and those who take blood-thinning medications should seek individualized recommendations from their doctor before taking fish oil.

Purity is important because toxic contaminants like heavy metals and industrial pollutants are stored in animal fat, i.e. oils from fish. Look for a reputable brand that can provide proof of purity from an independent lab. I like Nordic Naturals because their fish oils are pure and they use only sustainably harvested fish to make their products.

Reference:

Rothwell PM et al. Effect of daily aspirin on long-term risk of death due to cancer: analysis of individual patient data from randomised trials. The Lancet, Early Online Publication, 7 December 2010. doi:10.1016/S0140-6736(10)62110-1

Safe Alternatives to Toxic Household Products

2010-12-01T16:15:00.000-08:00

Last month I wrote about toxic and carcinogenic ingredients in best selling brands of common household products.

This week I share my top twelve ways to protect yourself and your family, as well as my recipe for making your own Non-Toxic All-Purpose Cleaner.

The Household Product Labeling Act is currently being reviewed by the US Senate. Contact your senators and urge them to require product labeling that protects consumers and the environment, not manufacturers.

Use cookware made of cast iron, stainless steel, copper, glass or ceramic. Avoid non-stick cookware.

Avoid food and beverages that have been in plastic containers or metal cans. Use stainless steel or glass water bottles.

Look for fragrance-free household and personal products and remember that labels like "green,” "organic" and "natural" are not legally defined.

Research personal products on the Environmental Working Group's Skin Deep Cosmetics Safety Database. Search by product, ingredient or company to read safety reviews and make good choices when selecting items like soap, shampoo, toothpaste, deodorant, contact lens cleaner, make-up, nail polish, sunscreen, hair care and baby products.

If your air is malodorous, open some windows and circulate the air. As an alternative to air fresheners, use essential oil diffusers with 100% pure essential oils. Avoid perfume oils.

Use essential oils also for cleaning. They are anti-bacterial and can be used in solution to clean kitchen and bathroom surfaces (see recipe below). Tea tree essential oil is especially effective at removing mold and mildew.

Use baking soda as an abrasive agent to remove residue and stains from glass, ceramic, stainless steel and silver. Add a few drops of water to make a baking soda paste for cleaning the stove, sink, counters, toilet and tub. You can also use baking soda paste as an alternative to toothpaste.

To keep drains free of blockages, flush them with boiling water on a weekly basis. To unclog drains, first pour ½ cup of baking soda down the drain, then pour in 1 cups of white vinegar. Wait for foaming to reside, then flush with plenty of boiling hot water.

Use olive oil to polish wood furniture. Mix 3 parts of an inexpensive olive oil (not extra virgin) with 1 part freshly squeezed lemon juice. Apply it with a soft cloth, rub briskly and allow the area to air dry. (You may want to test a small area before you apply it to an entire piece of furniture.) The solution is only good for one day, so mix up just enough for your immediate needs and discard what you don’t use.

Coarse salt can be used to scour cookware. To remove rust stains, sprinkle salt over the area, squeeze fresh lemon juice on top and allow it to sit for several hours before you wipe it off.

Use white vinegar to wash windows and floors, polish mirrors, and soften laundry (add one half cup to the rinse cycle in place of store-bought fabric softener). White vinegar is the base for my Non-Toxic All-Purpose Cleaner below, which can be used on counters, sinks, stove tops, appliances and tiles.

Non-Toxic All-Purpose Cleaner

1 cup white vinegar
5 drops tea tree essential oil
5 drops lavender or orange essential oil
½ cup water (optional)

Add all the ingredients to a new, clean spray bottle. Label the container with the ingredients and date. Store it out of the reach of children.

To use, shake the bottle gently to incorporate any essential oils that may have separated. Spray the cleaner on dirty surfaces and wipe off with a clean wet sponge. For tougher cleaning jobs, omit the water and leave the solution a few minutes longer before wiping it off. Do not use this cleaner on wooden or delicate surfaces.

Health Benefits of Hydrotherapy and Saunas

2010-11-22T08:18:00.000-08:00

One of the oldest and most natural treatments available, hydrotherapy dates back to ancient Roman and Greek traditions. The therapeutic application of water was popularized in the 1800’s by Sebastian Kneipp and remains an important tool in naturopathic medicine today.

The concept is basic: heat expands tissues and cold contracts them. When hot water is applied to the body, local blood vessels dilate and muscles relax. Increased circulation brings more oxygen, nutrients and immune cells to affected areas, promoting healing.

In contrast, cold applications constrict local blood vessels, reducing swelling and inflammation. While blood flow to the skin is decreased, blood flow to internal organs is increased, supporting normal body functions like digestion and detoxification. Cold temperatures also increase muscle tone and have a numbing effect on nerves, which can relieve pain.

Alternating between hot and cold applications gives the benefits of both and increases circulation throughout the body. In general, a 3-minute application of hot water is followed by a 30-second application of cold water, and the cycle is repeated at least 3 times.

I recently visited the Spa Castle in Flushing, New York, in the borough of Queens, and thought I had gone to hydrotherapy heaven.

How could applying hot and cold water be easier and more fun than immersing yourself in beautiful baths, pools and whirlpools? I was impressed by the wide range of options: 4 different temperatures of hot water and 2 different temperatures cold water, as well as underwater jets and cascades to stand beneath.

And on the weekends, they offer special “Event” baths that incorporate herbs (on Saturdays) and rose petals (on Sundays). It’s a pleasant combination of hydrotherapy, herbal medicine and aromatherapy.

I also love Spa Castle because they have a wide range of hot saunas of various temperatures lined with natural materials like mineral salts, yellow earth, jade (my favorite) and gold. There is also an infrared sauna and a cold sauna lined with ice crystals. I love the option of alternating between hot and cold temperatures in dry rooms as well as wet environments.

Traditional saunas heat through conduction at temperatures generally above 185 degrees Fahrenheit. Infrared saunas heat through infrared radiation and transfer a greater amount of energy, so they are more comfortable because they require lower temperatures, generally between 120 and 150 degrees Fahrenheit.

A slight increase in body temperature increases metabolism and the repair of damaged cells. It also helps resolve infections because bacteria and viruses are less likely to survive higher body temperatures (which is one reason why, when we are sick, fevers are beneficial). Saunas are also associated with improved energy and better sleep.

Traditional saunas and infrared saunas have been studied for their roles in treating disease. They have been found to improve conditions such as heart failure, chronic pulmonary hypertension, fibromyalgia, chronic fatigue syndrome, and autoimmune conditions like rheumatoid arthritis, ankylosing spondylitis and Sjögren syndrome.

Sauna therapy is something that I recommend as part of my detoxification program because it encourages the body to excrete toxins through the largest organ of elimination: the skin.

Here are my rules for enjoying the benefits of saunas and hydrotherapy:

If you are pregnant or in poor health, get permission from your doctor before you begin.

If you have a weak constitution, avoid rapid cooling.

Take caution not to become too hot. If at any time you feel dizzy, nauseous, or overheated, leave the environment, drink some water and rest until you feel well again.

When using alternating hot and cold treatments, always start with hot and always end with cold.

Never begin a treatment when feeling chilled.

Take time to rest afterward.

Drink plenty of water before, during and after hot treatments (unless you have kidney problems or have been directed otherwise by your doctor).

After hot treatments, replace electrolytes by making a meal from foods that contain them.* Avoid Gatorade and other sports drinks because they usually contain sweeteners, artificial color and flavors.

* These foods are good sources of electrolytes:

Avocado, apricots, cantaloupe, papaya, figs, lima beans, parsnips, pumpkin, watermelon, raisins, kiwi, sardines, squash, broccoli, pinto beans, pomegranate, sweet potato, kidney beans, artichokes, prunes, peaches, steamed spinach, nectarine, mustard greens, blackberries, mushrooms, cherries, celery, asparagus, raspberries, apple, cauliflower, grapefruit, green beans, apples, bananas, carrots, potatoes, oranges and strawberries

References:

American College of Cardiology 57th Annual Scientific Session, Chicago, March 29-April 1, 2008. Yoshiyuki Ikeda, MD, department of cardiovascular, respiratory and metabolic medicine, Kagoshima University, Kagoshima, Japan

Kihara T, et al. Effects of repeated sauna treatment on ventricular arrhythmias in patients with chronic heart failure. Circulation Journal. 2004 Dec;68(12):1146-51.

Kihara T, et al. Repeated sauna treatment improves vascular endothelial and cardiac function in patients with chronic heart failure. Journal of the American College of Cardiology. 2002 Mar 6;39(5):754-9.

Masuda A. [A new treatment: thermal therapy for chronic fatigue syndrome.] Nippon Rinsho. 2007 Jun;65(6):1093-8.

Matsushita K, et al. Efficacy of Waon therapy for fibromyalgia. Internal Medicine. 2008;47(16):1473-6. Epub 2008 Aug 15.

Miyata M, et al. Beneficial effects of Waon therapy on patients with chronic heart failure: Results of a prospective multicenter study. Journal of Cardiology. 2008 Oct;52(2):79-85. Epub 2008 Aug 27.

Mussivand T, et al. Thermal therapy: a viable adjunct in the treatment of heart failure? Congestive Heart Failure. 2008 Jul-Aug;14(4):180-6.

Oosterveld FG, et al. Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis : A pilot study showing good tolerance, short-term improvement of pain and stiffness, and a trend towards long-term beneficial effects. Clinical Rheumatology. 2009 Jan;28(1):29-34. Epub 2008 Aug 7.

Tei C, et al. Remarkable efficacy of thermal therapy for Sjögren syndrome. Journal of Cardiology. 2007 May;49(5):217-9.

Umehara M, et al. Repeated waon therapy improves pulmonary hypertension during exercise in patients with severe chronic obstructive pulmonary disease. Journal of Cardiology. 2008 Apr;51(2):106-13.

Research Studies Are Often Invalid

2010-11-16T07:25:00.000-08:00

David H. Freedman's article, "Lies, Damned Lies, and Medical Science" recently published in The Atlantic calls into question the validity of scientific studies that doctors rely on to make important medical decisions.

Freedman highlights the work of meta-researcher Dr. John Ioannidis, one of the world's leading experts when it comes to the validity of medical research. Ioannidis believes that "as much as 90 percent of the published medical information that doctors rely on is flawed."

Even randomized trials, the scientific community's gold standard, can be wrong. Several problems are at play, including study design and duration, subject selection, measurements and analysis, and financial conflicts of interest.

But maybe even more importantly, the big questions that studies set out to answer in the first place could be the real issue. After all, research results that make media headlines are more likely to receive funding than those that confirm what other studies have already "proven" to be true.

What is the solution?

For doctors, understanding which studies have the potential to yield valid results and applicable information is essential.

For everyone else, Ioannidis suggests adjusting our expectations.

Reference:
http://www.theatlantic.com/magazine/archive/2010/11/lies-damned-lies-and-medical-science/8269/2/

Toxic Ingredients Are Often Unlisted

2010-11-10T07:38:00.000-08:00

Research studies done by government, academic and independent researchers reveal that before babies are even born, their bodies are contaminated with up to 358 different chemicals. They include flame retardants, pesticides, fragrances, insulating materials, industrial coolants and lubricants, perfluorocarbon used to make non-stick cookware, and bisphenyl A (BPA) used to make plastic and epoxy resins found in electronics, metal cans, and plastic food and beverage containers.

Many of these chemicals have been linked to cardiovascular disease, type two diabetes, weakened immune systems, imbalances in thyroid and sex hormones, and even cancer. Last April, the President’s Cancer Panel, a joint effort by the US Department of Health and Human Services, the National Institutes of Health and the National Cancer Institute, urged everyone to reduce their exposure to chemicals in foods, water, cigarette smoke, medicines, medical tests and household products.

But identifying dangerous chemicals can be difficult if not impossible. A study recently published in the Environmental Impact Assessment Review analyzed 25 common household products and found toxic ingredients in every single sample. Cancer-causing compounds were also detected in nearly half of the products tested. Products included best selling brands of laundry detergent, dryer sheets, fabric softener, soap, shampoo, lotion, hand sanitizer, deodorant, dish detergent, all-purpose spray, household disinfectant and air fresheners (solids, sprays and oils).

Each product was placed in an enclosed glass container at room temperature and the surrounding air was analyzed for evaporated chemicals using gas chromatography/mass spectrometry (GC/MS). All together, the 25 products released 421 chemicals, including 133 different volatile organic compounds (VOCs), chemicals with known effects on the environment and/or human health. Of the 133 VOCs identified, 24 are classified as toxic or hazardous under US laws.

Researchers found that alone, each product emitted an average of 17 VOCs and at least one toxic or hazardous compound. Almost half the products (11 out of 25) contained carcinogens recognized by the US Environmental Protection Agency. And emissions from products promoted as “green,” "organic," and "natural" did not significantly differ from other products.

Manufacturers of household products are not required to list all ingredients on the labels, nor are they required to disclose any ingredients regarded as "fragrance." (And a single "fragrance" can contain several hundred ingredients.) In the study, only one of the 133 VOCs (ethanol) was listed on a product label and only two were listed on any material safety data sheet, a widely used system for cataloging information about a chemical's risks, safety and effect on the environment.

What can you do to protect yourself and your family?

Read this post for my top twelve recommendations.

References

Enviornmental Working Group. Pollution in People: Cord Blood Contaminants in Minority Newborns. 2009. Available online at: http://www.ewg.org/files/2009-Minority-Cord-Blood-Report.pdf

Reuben SH et al for the President’s Cancer Panel. Reducing Environmental Cancer Risk: What We Can Do Now, 2008-2009 Annual Report. April 2010. Available online at: http://deainfo.nci.nih.gov/advisory/pcp/annualReports/pcp08-09rpt/PCP_Report_08-09_508.pdf

Steinemann AC et al. Fragranced Consumer Products: Chemicals Emitted, Ingredients Unlisted. Environmental Impact Assessment Review, 2010. DOI: 10.1016/j.eiar.2010.08.002

Tea Protects Cognitive Health and Bone Mineral Density

2010-11-02T17:28:00.000-07:00

True tea – whether black, oolong, green or white – comes from the Camellia sinensis plant. White tea comes from young leaves that are steamed immediately after harvest. Green tea has undergone minimal fermentation. Oolong tea is partially fermented and black tea is fully fermented.

All varieties contain powerful antioxidants. One in particular, a catechin called epigallocatechin gallate-3 or EGCG, has been shown to fight cancer by inhibiting angiogenesis (the growth of new blood vessels to feed tumors) and inducing apoptosis (cancer cell death). EGCG also reduces inflammation and activates enzymes in the liver that detoxify toxic compounds to facilitate their removal from the body. White and green teas contain the highest concentration of EGCG.

Studies have shown that regular consumption of black and oolong teas is associated with protection against cardiovascular disease. Research published in the American Journal of Clinical Nutrition highlight two more health benefits: protection against cognitive decline in older adults and preservation of bone mineral density in older women.

A study in Singapore examined the relationship between tea consumption and cognitive decline in more than 2500 Chinese men and women 55 years of age and older. Researchers measured tea intake and scores on Mini-Mental State Examination tests over a two year period. They found that regular consumption of black and oolong teas was associated with lower risk of mental impairment and cognitive decline. No correlation was found between coffee intake and cognitive status.

In the other study, researchers in Australia followed 1500 women aged 70 to 85 years for five years to study bone mineral density (BMD). A cross-sectional analysis of more than 1000 participants compared tea intake with BMD. After 4 years, the tea drinkers had lost significantly less mineral density in hip bones compared to non-tea drinkers. Researchers concluded that drinking tea is associated with preservation of BMD in older women.

References:

Tze-Pin Ng et al. Tea consumption and cognitive impairment and decline in older Chinese adults. American Journal of Clinical Nutrition, 88(1):224-231, July 2008.

Devine A et al. Tea drinking is associated with benefits on bone density in older women. American Journal of Clinical Nutrition, 86(4):1243-47, October 2007.

Most New Drugs Offer More Harm Than Benefit

2010-10-27T08:36:00.000-07:00

In a recent study, independent reviewers found that approximately 85% of new drugs brought to market have few if any new benefits over existing drugs and that many are associated with harmful adverse effects.

Donald Light, author of “Pharmaceuticals: A Two-Tier Market for Producing 'Lemons' and Serious Harm,” explained in a press statement that only “one in seven new drugs is superior to existing drugs, but two in every seven new drugs result in side effects serious enough for action by the U.S. Food and Drug Administration (FDA), including black box warnings, adverse reaction warnings, or even withdrawal of the drug.”

According to Light, an analysis of 111 pharmaceutical applications for FDA approval revealed that evidence of efficacy was lacking in 39%, flawed testing of dosages was found in 40%, adequately randomized trials were lacking in 42%, and 49% raised concerns about serious side effects.

Pharmaceutical companies design their own studies and the research is often biased, too short to uncover long term problems, and conducted on people who are healthier than the target population. And because the FDA is funded in part by the drug companies it oversees, applications are often sped through the review process without adequate consideration. When important details of dangerous drugs finally come to light, many times it is too late.

According to the FDA, studies published in the Journal of the American Medical Association indicate that more than 2 million serious adverse drug reactions (ADRs) occur each year and that ADRs are the fourth leading cause of death in the United States.

References

American Sociological Association. Toxic drugs, toxic system: sociologist predicts drug disasters. Washington DC, 3 August 2008. http://www.asanet.org/press/20080803_2.cfm (accessed September 2010).

Lazarou J et al. Incidence of adverse drug reactions in hospitalized patients: a meta-analysis of prospective studies. Journal of the American Medical Association. 1998 Apr 15;279(15):1200-5.

Light D. Pharmaceuticals: A Two-Tier Market for Producing 'Lemons' and Serious Harm. 105th Annual Meeting of the American Sociological Association, Atlanta, 17 August 2010.

US Food and Drug Administration. Preventable Adverse Drug Reactions: A Focus on Drug Interactions. http://www.fda.gov/drugs/developmentapprovalprocess/developmentresources/druginteractionslabeling/ucm110632.htm#ADRs:%20Prevalence%20and%20Incidence (accessed September 2010).

Ghosts, Ghouls, and Worms

2010-10-18T08:47:00.000-07:00

The Lower East Side Ecology Center promotes a sustainable New York City through recycling programs, green space preservation, urban gardening and educational events.

Join them this fall for two fun and informative workshops on indoor composting.

Ghosts, Ghouls, and Worms: Halloween Composting

Join the NYC Compost Project in Manhattan to learn about indoor worm composting, make biodegradable Halloween decorations, and take home your own pumpkin. Costumes are welcome and all project materials will be provided.

Date: Tuesday October 26, 2010
Time: 3:00pm - 4:00pm
Location: Whole Foods Market Tribeca, 270 Greenwich Street, New York, NY 10007
Open to: Children age 5 and over accompanied by parents
Attendance fee: $5

Teacher Wormshop: Composting for the Classroom

Next month, the NYC Compost Project is hosting a special workshop for teachers. It will cover worm bin set-up and maintenance, troubleshooting, and how to incorporate composting into your lesson plans. Worms and worm bins will be available for purchase at a reduced cost.

Date: Monday November 15, 2010
Time: 6:00pm - 8:00pm
Location: Friend's Seminary, 222 East 16th St, New York, NY 10003
Open to: Teachers only
Attendance fee: $5

Forest Therapy

2010-10-04T08:48:00.000-07:00

The popular practice of shinrin-yoku in Japan translates to forest bathing, or being surrounded by a forest environment. It may not seem like therapy but forest bathing has been shown to improve mental and physical health. Studies have documented reduced stress, lower blood sugar, better concentration, diminished pain, improved immunity and even anti-cancer effects.

Results have been so impressive that Japanese companies are starting to include forest therapy in employee health care benefits and wellness programs with free check-ups are available inside Japanese forests. A look at the research reveals why a walk in the woods is an unusual but promising prescription.

Reduced Stress

A recent review of field experiments across Japan compared physical markers of stress in natural environments to those in city settings. 280 adults spent time in forest and urban areas on alternate days. Compared to city environments, forest settings were associated with lower levels of cortisol, slower heart rates, lower blood pressure, greater activity of parasympathetic nerves that promote relaxation, and reduced activity of sympathetic nerves associated with “fight or flight” reactions to stress.

Another study of forest bathing measured fluctuations in salivary amylase, an indicator of changes in sympathetic nervous activity, and also concluded that forests were associated with less environmental stress.

Researchers have studied the psychological effects of forest bathing as well. Almost 500 Japanese adults were surveyed on days they spent time in a forest and also in their normal environment. Statistical analyzes revealed that, compared to their normal environments, inside a forest the participants reported significantly less depression and hostility, and felt significantly more lively. And the greater the level of stress individuals experienced, the greater the positive effects of forest bathing. Researchers concluded that forests are “therapeutic landscapes” and that forest bathing may decrease the risk of stress-related diseases.

Lower Blood Sugar

Forest therapy may also help control blood sugar. A Japanese study followed 87 adults diagnosed with type-two diabetes for six years. During this time, participants walked in a forest for 3 or 6 kilometers (1.9 or 3.7 miles), depending on their physical ability, on nine different occasions. At the end of the study, researchers found that the forest walkers had lower blood glucose (synonymous with blood sugar), improved insulin sensitivity, and decreased levels of hemoglobin A1c, an indicator of how well blood glucose has been controlled over the past 3 months.

This wasn’t a controlled study and, in general, any form of exercise practiced regularly can help improve blood sugar regulation in people with diabetes. But given the frequency of the walks (only nine times in six years) and the fact that blood sugar levels were significantly decreased but not significantly different between those who walked the long distance and those who walked the short distance, researchers concluded that factors other than exercise also contributed to the positive long-term results, including changes in hormonal secretion and nervous system function associated with blood sugar metabolism.

Better Concentration

Research in the United States has investigated the effects of outdoor green spaces on symptoms of attention-deficit/ hyperactivity disorder (ADHD) in children. In a randomized controlled study, doctors specializing in environmental psychology at the University of Illinois studied 17 children diagnosed with ADHD who were exposed to three different environments.

After 20-minute walks in a city park, children experienced substantially improved concentration compared to 20-minute walks in downtown and residential settings. Researchers concluded that the positive results were comparable to the effects of Ritalin.

Diminished Pain

Researchers at Johns Hopkins University School of Medicine studied the effects of nature scenery and sounds on pain perception. The randomized controlled clinical trial included 120 adults undergoing bone marrow aspiration and biopsy performed with only local anesthetic, a painful procedure, in one of three settings.

One group experienced nature scenery and sounds during the biopsy, the second group city scenery and sounds, and the third group a standard medical setting. Overall, the procedure was poorly tolerated, but researchers concluded that viewing a nature scene and listening to nature sounds is a safe and inexpensive way to reduce pain during bone marrow biopsy.

Improved Immunity

Studies in Japan have examined markers of immunity in both men and women after three-day trips to the forest. Healthy volunteers participated in three two-hour sessions of walking in a forest. Before, during and after the experiences researchers measured the number and activity of natural killer cells, immune cells that destroy cancerous cells in the body; anti-cancer proteins including perforin, granulysin and granzymes A/B; and levels of stress hormones adrenaline and noradrenaline. They also measured levels of phytonicides in the forest air. (Phytonicides are essential oils released by trees and plants to defend against insects, animals and decomposition.)

Compared to control measurements taken on normal working days, forest walking significantly decreased levels of stress hormones, increased anti-cancer proteins, and increased the number and activity of natural killer cells. 30 days after the experience, natural killer cells were still more active, suggesting that monthly forest walks could be an important lifestyle factor in the prevention of cancer as well as helpful adjunctive therapy for people diagnosed with cancer.

Researchers believed that the wood essential oils were at least partially responsible for the positive effects of forest air. Separate studies have further investigated phytonicides in laboratory settings and confirmed that they can increase anti-cancer proteins and enhance natural killer cell activity.

A Pleasant Prescription

The therapeutic benefits of forest bathing may be difficult to fully explain. Green scenery, soothing sounds of streams and waterfalls, and natural aromas of wood, plants and flowers in these complex ecosystems likely all play a part. Forest therapy is a good example of how our own health is dependent on the health of our natural environment. It’s also an excellent reason to go for a walk in the woods.

References

Karjalainen E et al. Promoting human health through forests: overview and major challenges. Environmental Health and Preventive Medicine. 2010 Jan;15(1):1-8.

Kawakami K et al. Effects of phytoncides on blood pressure under restraint stress in SHRSP. Clinical and Experimental Pharmacology and Physiology. 2004 Dec;31 Suppl 2:S27-8.

Kuo FE and Taylor AF. A potential natural treatment for attention-deficit/hyperactivity disorder: evidence from a national study. American Journal of Public Health. 2004 Sep;94(9):1580-6.

Lechtzin N et al. A randomized trial of nature scenery and sounds versus urban scenery and sounds to reduce pain in adults undergoing bone marrow aspirate and biopsy. The Journal of Alternative and Complementary Medicine. 2010 Sep;16(9):965-72.

Li Q et al. A forest bathing trip increases human natural killer activity and expression of anti-cancer proteins in female subjects. Journal of Biological Regulators and Homeostatic Agents. 2008 Jan-Mar;22(1):45-55.

Li Q. Effect of forest bathing trips on human immune function. Environmental Health and Preventive Medicine. 2010 Jan;15(1):9-17.

Li Q et al. Forest bathing enhances human natural killer activity and expression of anti-cancer proteins. International Journal of Immunopathology and Pharmacology. 2007 Apr-Jun;20(2 Suppl 2):3-8.

Li Q et al. Phytoncides (wood essential oils) induce human natural killer cell activity. Immunopharmacology and Immunotoxicology. 2006;28(2):319-33.

Morita E et al. Psychological effects of forest environments on healthy adults: Shinrin-yoku (forest-air bathing, walking) as a possible method of stress reduction. Public Health. 2007 Jan;121(1):54-63.

Ohtsuka Y et al. Shinrin-yoku (forest-air bathing and walking) effectively decreases blood glucose levels in diabetic patients. International Journal of Biometeorology. 1998 Feb;41(3):125-7.

Park BJ et al. The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine. 2010 Jan;15(1):18-26.

Taylor AF and Kuo FE. Children with attention deficits concentrate better after walk in the park. Journal of Attention Disorders. 2009 Mar;12(5):402-9.

Tsunetsugu Y et al. Trends in research related to "Shinrin-yoku" (taking in the forest atmosphere or forest bathing) in Japan. Environmental Health and Preventive Medicine. 2010 Jan;15(1):27-37.

Yamaguchi M et al. The effects of exercise in forest and urban environments on sympathetic nervous activity of normal young adults. The Journal of International Medical Research. 2006 Mar-Apr;34(2):152-9.

Overtreated by Shannon Brownlee

2010-09-27T14:02:00.000-07:00

“There’s no denying that shrinking our health care system will cause dislocation among workers and lower profits for some sectors of the medical industry. But America’s industries are undergoing constant change, and in any other arena of our economy we would never tolerate the degree of waste and inefficiency and lack of accountability that’s rife in health care.” (Page 302)

In her compelling and eye-opening book, Overtreated, award-winning journalist Shannon Brownlee investigates the US health care system and demonstrates how too many tests and treatments are not just unnecessary and sometimes dangerous, but they are the root cause of escalating health care costs. She explores the history of our current health care system to explain how we ended up in such a mess.

Her message is also a hopeful one. Brownlee takes readers inside model systems like the Mayo Clinic to demonstrate how good health care can be. It really is possible to improve the quality of care while controlling costs and extending health insurance to the uninsured. This book is a page-turner that should be required reading for doctors, patients and lawmakers alike.

Free Workshops on Breastfeeding, Childbirth and More

2010-09-20T00:15:00.000-07:00

Choices in Childbirth is a non-profit organization promoting good maternity care. Through education, advocacy and outreach they give women the information they need to make informed decisions about where and how to give birth.

This fall, Choices in Childbirth is offering free workshops on important topics to new and expecting parents in New York City. This first one happens TODAY. To learn more, click below to follow the link or call 212-983-4122.

Breastfeeding Workshop
Date: Monday, September 20, 2010
Time: 6:15 - 8:30 pm

Sex During and After Pregnancy
Date: Tuesday, September 28th
Time: 7 - 9 pm

How to Have a Great Hospital Birth
Date: Monday, October 18th, 2010
Time: 6:15 - 8:30 pm

Building Your Birth Team: Focus on Support
Date: Monday, November 15th, 2010
Time: 6:15 - 8:30 pm

Also join Choices in Childbirth for the 8th annual Miles for Midwives 5K Race and Community Wellness Fair on Saturday, October 2 from 10 am to 2 pm in Prospect Park (Bartel-Pritchard Square, 15th Street and Prospect Park West). There will be a silent auction and free activities including yoga, massage and acupuncture. Proceeds from this event benefit the work of Choices in Childbirth and the American College of Nurse-Midwives to improve maternity care in our community.

Register in advance ($20 or $50 VIP) on their website by Thursday, September 30 or on the day of the event (8:30-9:30 am, $25). All race participants receive gift bags. VIP registrants receive extra products and coupons in their gift bags as well as post-race snacks.