December 2015 Edition

Did you know?

Humans are the only mammals that willingly delay sleep!

Sleep: Essential for Mind-Body Health

Adults and children alike are spending more time awake late at night to study, work, or have fun. All those late nights may be slowly killing us. More than 20 years of research shows us that sleep is vitally important to physical and mental health.

Most of what we know about sleep and health comes from studies of what happens to the mind and body when we don't sleep enough, or at all. In animal and human studies, living without sleep for even a few months resulted in death. Sleeping fewer than 8 hours a night on a regular basis is associated with increased risk for diabetes, heart disease and stroke, depression, colds and flu, and obesity.

While We Are Sleeping...

Sleep affects brain chemistry and has an important role in the functioning of the nervous, immune and endocrine systems. During sleep we develop and reinforce neural pathways involved in memory, learning, and emotion. New research suggests sleep helps flush toxins from the brain.

While we are sleeping, the body manufactures hormones that repair damage caused by stress and the environment in which we work and play. Growth hormone cleanses the liver, builds muscle, breaks down fat, and helps normalize blood sugar. We also produce hormones that help fight infections. If we aren't getting sufficient sleep, we get sick more often and take longer to recover. Lack of sleep increases inflammation, which is has been linked to heart disease and stroke.

Skimping on shut-eye is linked with obesity in adults and children. Lack of sleep interferes with the levels of metabolic hormones that signal when you're hungry and when you're full.

The amount of sleep you need varies based on age, activity level, quality of sleep, and genetics (e.g., some of us really are night owls). Infants typically require 14-15 hours of sleep per 24-hour period; young children about 12 hours; teens about 9 hours, and most adults 7-9 hours. A general rule of thumb for determining your sleep requirement: If you do not wake feeling refreshed, you may not be getting enough sleep.

Are You Sleep Deprived?

You don't have to pull "all-nighters" to become sleep deprived. A sleep debt of just 1-2 hours a few nights a week can affect your health and performance. To become fully well-rested and regain energy after a sleep debt, get an extra hour of sleep each night for one week.

If you experience any of the following the signs of sleep deprivation, talk to your healthcare provider about natural approaches to getting your sleep back on track.

·         Daytime drowsiness; fatigue

·         Poor memory; difficulty concentrating

·         Changes in appetite

·         Difficulty dealing with stress

·         Irritability

·         Muscle tension; impaired vision

·         Increase in accidents or clumsiness

References

Food for Thought. . .

"Sleep is that golden chain that ties health and our bodies together." - Thomas Dekker

The Power of Sweet Potato

Sweet Potato is a powerhouse of nutrition. This vibrant orange tuber is rich in vitamins, antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. The antioxidant Beta-carotene, which gives Sweet Potato its orange flesh, is necessary for your body to produce Vitamin A. We need vitamin A for eye health, for a strong immune system, and for healthy skin. One medium Sweet Potato provides 100% of your daily needs for Vitamin A, as well as a healthy dose of vitamin C, several of the B vitamins, potassium, calcium, iron, magnesium, zinc, and vitamin E.

Some research has shown that, as antioxidants from Sweet Potato and other phytonutrients pass through the digestive tract, they act in ways that may lower the health risk posed by heavy metals. Scientists are also studying the anti-inflammatory nutrients contained in purple Sweet Potatoes, which may provide protection against certain types of cancer. Sweet Potatoes also have a fascinating ability to potentially improve blood sugar regulation. Researchers are interested in determining what effect this may have on Type-2 Diabetes. High in fiber, including Sweet Potato in your diet can promote regularity of the bowels and healthy digestive function.

You can enjoy Sweet Potato as a main course, side dish, in soups, or in desserts. When shopping for these versatile veggies, remember that Yams are not the same as Sweet Potatoes. The two are not in the same "food family" and each has a different nutrient profile. Yams are usually imported from Africa or Asia, whereas the Sweet Potato is grown abundantly in the U.S. Finally, Sweet Potato color, both flesh and skin, can range from white to yellow-orange to brown or purple. There also are "firm" or "soft" varieties, which can make a difference in your cooking.

References

Calcium Essential for Strong Bones, Sound Sleep

Did you know that Calcium, the most abundant mineral in the human body, is not only essential for strong bones, it also supports healthy functioning of the cardiovascular, musculoskeletal, and nervous systems?  When it comes to sound sleep, insufficient dietary Calcium has been associated with insomnia. Calcium is instrumental in the way our brains cycle through the stages of sleep and in the ability to generate brain chemicals, including tryptophan, associated with deep sleep.

The best way to get calcium is through whole foods. Dairy products are abundant in the mineral in a form that's easy for most people to digest. Vegans sources of this mineral include almonds, dark leafy greens, and tofu. However, figuring out how much calcium you're actually getting from veggies is tricky. If a vegetable contains oxalic or phytic acid, then the calcium may be poorly absorbed because of the acids. For example, 1 c. of frozen spinach contains nearly as much calcium as 1 c. of milk, but only a tenth as much is absorbed because of the oxalic acid.

For a healthy adult, the recommended intake for a Calcium supplement is 1,000 - 2,000 mg daily, depending on health status and lifestyle habits including exercise. There are many factors and forms of calcium supplements (e.g., carbonate, citrate), that affect how well the body absorbs the mineral. Also, calcium supplements can interact with other medications. Too much calcium can stress other bodily systems, leading to health problems. For these reasons, consult with a health practitioner as to which type and dosage of calcium is best for you.

References

Soothing Herbs for Restful Sleep

Three herbs well known for calming effects are Lavender, Chamomile and Oats. Perhaps, not quite as well known as the first two herbs, Avena sativa (Oats Milky Seed or Oat straw) is the grain* source of oatmeal. The entire plant is abundant in minerals and trace nutrients, in particular the B-vitamins, calcium, and magnesium, which help soothe and strengthen the nervous system. As an herbal remedy, oats can ease the effects of stress, anxiety or exhaustion and resolve sleeplessness. Oats contain the amino acid tryptophan, which research shows promotes sleep. In fact, Scottish folks suggest a bowl of oatmeal before bedtime to ensure restful sleep!

Of its many medicinal uses, lavender is known worldwide as an herbal "rescue-remedy" for reducing stress, anxiety and tension. Its strong, relaxation-inducing scent is used in massage therapy lotions, candles, bath salts, tinctures and essential oils. As one of the few essential oils that can be applied directly to the skin, a dab of lavender on the inside of your wrist can help soothe a stressful moment. Lavender is also used in teas, often paired with chamomile. If you aren't a tea-drinker, dried lavender can be added to a sachet and placed beneath your pillow to help induce sleep.

Chamomile has been used for centuries as an herbal remedy for easing stress and insomnia. Today, these uses continue and we also have good clinical evidence for the safe use of chamomile preparations to help reduce inflammation, promote more restful sleep, ease colic and digestive upset, and facilitate wound healing when used in a cream. While chamomile seems to reduce the effects of anxiety, which can contribute to sleeplessness, more research is necessary to demonstrate the specific properties of chamomile that contribute to its effects.

Since there are many different ways to prepare these herbs, and some people can be allergic to certain herbs, do check with your wellness practitioner for the best approach to help you relax and get a good night's sleep.

*If you have sensitivity to gluten, be sure to use an oat product produced using gluten-free manufacturing practices.

References

Natural Therapies for a Good Night's Sleep

Before your head sinks into the pillow at bedtime, there are some very simple things you can do to prepare mind and body for a night of deeply restful sleep. The evening hours are a time when the busyness of your day should begin to wind down. It's important to create a bedtime ritual that will help tame the thoughts that may still be racing through your mind and which can prevent you from falling or staying asleep throughout the night.

In addition to the lifestyle tips for better sleep that are described in this month's feature article, try adding some of the following naturopathic and holistic approaches to your evening routine.

·         Enjoy a warm bath including Epsom salts and/or lavender oil.

·        Guided Imagery! I cannot say enough:

http://www.healthjourneys.com/Store/Healthy-Sleep/4

·         Herbs and other botanical or aromatherapy treatments are useful for calming down after a stressful day. In addition to the herbs discussed in this month's newsletter, Let us know if you need help with other supplements.  

·         Try meditation, beginning with just 10 minutes a day. Meditation has numerous health benefits and recent studies show it can significantly affect quality of sleep.

References

 

 

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

Yoga for Your Plate

Yoga for Your Plate: Mindful Eating

The race is on: Cooking, cleaning, hosting, visiting, and tackling a holiday shopping list that is growing faster than last summer's weeds. Before you know it, the table is set and you're serving the holiday meal. This year, though, is going to be different--you're going to sit down and savor the abundance of flavors and the good company at your table.

The art of Mindful Eating, with its roots in Zen teachings, aims to reconnect you more deeply with the experience of eating and drinking. It's the process of deliberately paying attention to what is happening both within yourself and in your environment during mealtime. When you eat mindfully, you are in tune with where your food came from and with the aroma, taste, and texture of food. You become much more aware of your appetite - just how hungry are you? And, you become more sensitive to the feeling of fullness, so you'll be less likely to overeat. Mindful eating brings enjoyment back to mealtime.

5 Ways to Slow Down and Savor Your Holiday Meal

Pause & Connect. After you give thanks for your meal, but before you pick up your fork, take a moment to connect with your appetite. How hungry do you feel? Of all the glorious food on the table before you, what are you truly hungry for? What flavors will nourish you and replenish your energy? Try not to choose foods out of habit. Fill your plate first with the foods your body is saying it most needs. Then, embellish your plate with smaller amounts of those traditional holiday favorites.

Clear Digital Distractions. Although it's less likely at holiday time when family and friends gather from near and far, it's easy to forget to turn off the digital devices that are such a huge part of our lives. Sure, someone will complain about missing a "key play" in the big game, but what's more important? Everyone at your table should be in the moment for the main part of the meal and free of distraction.

Take Bites, Not Gulps. Instead of shoveling food into your mouth, take smaller bites and focus on chewing and tasting it. Digestion begins with the act of chewing. Salivary enzymes break down food the moment it enters your mouth. Your taste buds awaken to flavors as you chew. Pause between bites to set your utensils down and breathe.

Engage All the Senses. The taste of food is just one way to appreciate it. Throughout your meal, notice how food smells and how it looks on the plate. Notice the colors and the textures. Consider the nutrients that the food will provide for you. Appreciate every aspect of eating (and celebrating) the holiday meal.

Be a Nonjudgmental Diner. Being a nonjudgmental diner is about paying attention to your needs for nourishment and not the person's next to you. And if you feel yourself on the verge of overindulgence, make it a conscious choice. Choose your favorite holiday treat and bring a focused awareness to eating it. Almost certainly, you'll so enjoy and be satisfied by that first piece of pie, you won't feel the urge for seconds.

	"Take care of your body with steadfast fidelity. The soul must see through  these eyes alone, and if they are dim, the whole world is clouded." - Johann Wolfgang von Goethe

 

  

"Egg-cellent" Ways to Replace Eggs in Recipes

Are you interested on how to replace eggs in your favorite recipes? Our list provides good substitutes, homemade and store-bought, organized by the role of the egg in the recipe (binding, leavening, or adding moisture).

For an egg replacer that binds, add any of the following for each egg:

· 1 T (heaping) soy powder + 2 T water

· 1 T soy milk powder + 1 T cornstarch + 2 T water

· 2 T cornstarch

· 2 T potato starch

· 2 T arrowroot powder

· 2-3 T whole wheat flour

· 2-3 T tomato paste

· 2-3 T mashed potatoes

· 2-3 T mashed sweet potatoes

· 2-3 T instant potato flakes

· 1/4 cup tofu puréed with 1 T flour

For leavening, try this commercial product:

· Ener-G Egg Replacer (base of potato starch, tapioca flour)

 For sweet, baked goods, try one of the following for each egg:

· 1 banana

· 1/4 c applesauce

· 1 T milled flax seed and 3 T water

Digestive Enzymes

The digestive system has an intricate relationship with all other systems in the body, including the immune, endocrine, and nervous systems. If your digestive system cannot properly digest food, absorb nutrients, and eliminate waste products from the body, then it becomes very difficult to maintain optimal health. Even if you eat an ideal diet, if you experience a great deal of stress, have an underlying medical condition, or are taking medications that affect digestive processes, you can experience digestive difficulties and have problems absorbing nutrients.

Digestive enzymes are proteins that facilitate specific chemical reactions to break down food (e.g., carbohydrates, fats, and proteins) into smaller, absorbable components. Digestive Enzyme Supplements (DES) are a natural remedy for many conditions that have a root cause in the digestive system, including food sensitivity, allergies, behavioral disorders, and other health conditions that may be related to a nutrient deficiency.

Your health practitioner may suggest taking a plant-based DES with meals. These are usually derived from pineapple (bromelain) or papaya (papain). Another source of DES is derived from microbes and includes varieties of lipase, amylase, protease, and lactase, which all have unique effects in the digestive process.

The medical premise for a DES is to facilitate thorough digestion of food and to prevent foodstuffs from lingering in the gut where they can generate unfavorable bacteria and yeast (at the expense of healthy gut bacteria). Digestive enzyme supplements may also enhance the nutrition received from the foods you eat, which is good for the whole body. Research shows that taking a DES can promote bowel movement regularity, reduce or eliminate other gastric disturbances such as reflux or gas, and ease the symptoms of food intolerance (e.g., lactose).

Digestive enzymes can be used by adults and children alike, but consult your practitioner for proper dosage. Do not take digestive enzymes without the input of your doctor if you have active stomach or duodenal ulcers, inflammation of the bowels, bleeding disorders, or are scheduled for surgery.

 

Holy Basil (Ocimum Sanctum or Tulsi)

Holy basil (or Tulsi), with its astringent taste and powerful aroma, is not the sweet basil you use to season marinara sauce. And it is very different from the basil used in Thai cuisine. Cultivated in the Southeast Asian tropics, holy basil has long been considered sacred in India where it is still used in worship services. For centuries, holy basil has been used in Ayurvedic therapies to treat a wide range of ailments including respiratory conditions, skin conditions, inflammation, microbial conditions, infertility, and psychological distress.

Modern scientific research is now demonstrating its beneficial effects. Evidence suggests that Tulsi offers protective benefits against physical, environmental/chemical, metabolic, and psychological stress.

Researchers are interested in the active ingredients that can be derived from the flowers, stems, leaves, seeds, and roots and used for medicinal purposes. The active ingredients in Tulsi have been found to have "adaptogenic effects," which means Tulsi helps the body better manage the physiological response to stress. Studies also show it helps reduce inflammation and keep blood glucose levels in balance. There also is evidence to support using holy basil as an antimicrobial agent in hand sanitizer and mouthwash.

There are several methods of application for holy basil: Dried powder, a capsule containing the concentrated herb extract, tea, or tincture. A natural health physician may advise using a specific amount and a specific type of application based on individual health concerns or for preventive care. Because it is known to interact with other medications, consult with your physician before taking a Tulsi supplement. Unless under a physician's care, do not give holy basil to an infant.

Did you know….

If you could stretch out all of a human's blood vessels, they would be about 60,000 miles long. That's enough to go around the world twice.