February is Heart Healthy Month!

February 2016 Edition

"The best and most beautiful things in the world cannot be seen or even touched - they must be felt with the heart." - Helen Keller

Laughter might be the perfect antidote to stress! In one study when people watched a funny movie, their blood flow increased by 20%!


Secrets to a Healthy Heart
Long ago,Egyptians wrote about health and disease in relation to how the heart "speaks in vessels" with the rest of the body. Today, physicians may not associate the heart with the soul, but many credit early Egyptian medical knowledge of the heart as a precursor to modern cardiology.

A key element of a healthy body is a healthy heart. The heart is the center of our cardiovascular system and beats an average of 100,000 times per day supplying oxygen rich blood to the whole body. Every day we make choices that have a profound affect on the health of this vital organ. Most heart disease is linked to risk factors such as lack of exercise, obesity, smoking, stress, and poor eating habits.

One major condition that can develop with these risk factors is Hypertension, also known as high blood pressure. Often called the 'silent killer', Hypertension can cause significant damage throughout the cardiovascular and other body systems and ultimately results in over 80 million deaths each year.

The Silent Killer

Blood pressure is the amount of pressure exerted on the inside of blood vessels as the heart pumps the blood through the body. When there is resistance in the vessels, the pressure rises and hypertension results. The longer hypertension goes undetected and/or uncontrolled, the greater the damage to blood vessels and other organs. Hypertension can lead to heart attack, stroke, ruptured blood vessels, kidney disease or failure, and heart failure.

Warning signs for high blood pressure are rare but can include headaches, blurred vision, lightheaded, shortness of breath and nosebleeds. However, there are typically no warning signs or symptoms for hypertension, which is why it is called the silent killer.

Hypertension is diagnosed by looking at 2 numbers in your BP reading: Systolic pressure (the top number) is the pressure in your arteries when the heart beats (contracts). Diastolic pressure (bottom number) represents the pressure in your arteries between beats.
Normal blood pressure is below 120/80
Prehypertension is 130 - 139 systolic or 80 - 89 diastolic.
Hypertension is 140/90 or higher

The Potassium Secret for a Healthy Heart

You've no doubt heard the best thing to do when you have hypertension is to reduce the amount of salt/sodium in your diet. Did you know the average adult needs 4,700 mg of potassium daily compared to only 200 mg of sodium. Unfortunately for most of us, our eating habits give us way too much sodium - 3,300 mg a day - and not nearly enough potassium. This imbalance can increase your risk of developing hypertension.

What's truly important for your heart, and a more accurate strategy to prevent high blood pressure, is to balance the relationship between potassium and sodium (salt) in your daily diet. Proper sodium-potassium balance is necessary for nerve transmission, muscle contraction, fluid balance, and the optimal health of all the cells in your body. In regard to the heart, potassium is particularly important for regulating heart rhythm and maintaining blood pressure.

By reducing your sodium intake, you are often correcting the sodium-potassium imbalance without realizing it. To further support your heart health, eat more potassium-rich foods such as sweet potato, spinach, banana, peas, legumes, apricots, avocados, halibut and molasses.

More Healthy Heart Tips

Heart-Healthy Diet Do's: Eat a variety of fresh dark green veggies daily and limited fruits. Use plant-based oils for cooking; Organic Olive Oil, and coconut oil. Eat mindfully, not on-the-run. Eliminate packaged and processed foods, refined sugar, and red meat.

Walk, No Need to Run: 30 minutes of daily, brisk walking lowers your risk for hypertension.

Be Calm: Learn to manage stress with healthy coping techniques, such as, deep breathing, yoga, meditation, gratitude journaling, and getting quality sleep.

Supplemental Support: Nutritional supplements shown to support heart health include Hawthorn, CoQ10, Essential Fatty Acids, Magnesium, Garlic and B-vitamins.

Because some blood pressure medications affect the potassium level in the body, be sure and discuss the best strategy for making this adjustment with your Holistic Doctor.

Food for Thought. . .
Garlic: Good for Your Heart!



It may not smell like a lily, but Garlic is an edible bulb from the lily family. Fondly known to herbalists as "the stinking rose", for centuries, there has been many traditional medicine uses for Garlic, including treatment of skin conditions, immune support, antimicrobial and, to reduce risk for cancer and heart disease. In fact, Garlic is one of the most widely studied herbal supplements for its beneficial effects on the heart.

Garlic contains several vitamins and minerals that support heart health, including vitamin B6, vitamin C, manganese, and selenium. It is the chemicals that give garlic its pungent odor that scientists believe are the source of the herb's heart health-promoting effects. Garlic is also rich in antioxidant compounds that help reduce the risk for cardiovascular disease.

Studies on garlic and the cardiovascular system typically use garlic powder, oil, or aged extracts. To date, the effects of garlic on the heart that are supported by science include:
Slows the development of atherosclerosis (hardening of the arteries)
Reduces blood pressure
Reduces triglycerides and therefore lowers total cholesterol

The amount of active compounds supplied by garlic supplements can vary because allicin is very sensitive to things such as air and heat. For example, aging garlic to reduce its odor also reduces the allicin present and compromises the effectiveness of the product.

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

Hawthorn (Crataegus oxyacantha)


Hawthorn, also known as Maybush, is a thorny shrub found on hillsides and in sunlit woodsy areas throughout the world. Over centuries, all parts of the plant have been used to prepare foods, beverages, and medicines. In folk medicine, Hawthorn was used for the treatment of diarrhea, insomnia, and asthma. In China, it has been used to treat digestive problems, high cholesterol, poor circulation, and shortness of breath. During the early 1800s, doctors in North America used Hawthorn to treat heart conditions, circulatory, and respiratory disorders.

Hawthorn has a rich supply of flavonoids (antioxidants that protect cells from damage) and anti-inflammatory properties, which are important to heart health. It plays a role in helping dilate blood vessels, improves blood flow to the heart, and lowers blood pressure. In Europe, Hawthorn is regarded as a safe and effective treatment for early-stage heart disease. It is used to promote the health of the circulatory system and to treat angina, high blood pressure, and congestive heart failure. In studies, patients with heart failure who took Hawthorn showed improvement in clinical symptoms and sense of well-being.

Hawthorn is available as tea, capsule, tincture, and standardized extract found in prescription drugs, over-the-counter medication, standardized herbal medicine, or dietary supplements. Before taking Hawthorn, especially if you suspect or have a heart or lung condition, consult with a holistic medical professional.




The Power of Breath: Lower Blood Pressure, Reduce Stress
When you don't manage stress effectively you place an unnecessary burden on the one muscle that keeps you alive: the heart. When you're stressed, your body goes into "fight or flight" response. The brain releases hormones that cause your heart to pump faster, thicken your blood, and raise blood pressure. If you constantly experience this stress response, it eventually changes the way the heart and blood system function--putting you at risk for heart disease.

Along with Yoga, here's something you can use anytime, anywhere to change the way you respond to stress and actually lower blood pressure and protect your heart from the deadly grip of stress. I highly recommend Guided Imagery. Here is a link:
http://www.healthjourneys.com/Store/Stress-Relief/1

References
The information offered by this blog 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.

Prescription Drug use and Overdose

Did you know...  46 Americans pass away from prescription painkiller overdoses each day??

I guess I could say I have been very blessed to have adversity and many (More than I have wanted) life events. That sounds weird to call our stress and losses as blessings, but later (Much, much, much later); we appreciate the events we go through as it makes you realize how strong you can be.

I lost my Sweet Sister Kerry to Pain Killers, Oxycodone to be specific. This topic has been very heavy on my mind for over 4 years now. This is not a new problem, however, for the reasons that I am no longer able to speak with her every day and with the high number of people abusing medications, I feel it is a huge problem that needs new attention.

The misuse and abuse of prescription medications in our country remains high, but few people are aware of just how big the problem really is. Drugs, when taken as prescribed kill more than 106,000 Americans each year, and the death toll from overdosing on painkillers is now greater than both car accidents and death from illegal drug use. According to the National Center for Health Statistics and the CDC, the rate of drug overdose deaths between 1999 and 2014 for Caucasians between the ages of 25 and 34 rose by 500 percent. The overdose rate for people 35 to 44 years old tripled.

Here is some disturbing data regarding our painkiller abuse:

• Over 7 million people abuse prescription medication
• In 2010, Enough Prescription painkillers were prescribed to medicate every Adult American every 4 hours for a whole month
• 3 out of 4 overdoses are caused by prescription painkillers
• The United States consumes 75% of the world’s prescription drugs
• Half of a million people are in the emergency room due to painkiller misuse
• Young people, as young as 8th grade are starting to use 
• In the past 15 years, there has been a 300% increase of prescription drug overdoses. 

The most commonly abused prescription drugs fall under 3 categories: Painkillers (Opioids), Anti depressants/Tranquilizers, and stimulants.

* Opioids: These could include Hydrocodone (e.g., Vicodin), Oxycodone (e.g., Oxycontin, Percocet), morphine, and codeine. Opioids work by reducing the perception of pain and stimulating the brain’s “reward center,” producing a feeling of euphoria. Other consequences include a lack of interest in activities and school or work, decreased attention to personal hygiene, and needing to take more and more of the drug to achieve the same effect (also called “tolerance”).

* Central nervous system depressants: Also called tranquillizers and anti depressants, these include barbiturates and benzodiazepines. They are used for treating anxiety, panic attacks, depression, insomnia, seizures, nausea, and vomiting. They have a calming, relaxing effect on the brain.

* Stimulants: This class increases brain activity, thereby increasing alertness and energy.


In the Nutrition and Integrative health Fields, there is such great success with balancing the neurotransmitters in the brain. We can test to see which Neurotransmitters are low and supplement naturally to boost those that are low. Increasing amino acids, getting exercise (Including meditation/yoga), feeding the mind and spirit, as well as establishing new thinking patterns are important as well.

More than 87% of Americans saw a Doctor last year. According to the CDC, those doctors wrote 259 million prescriptions for opioids​,  No, Doctors are not only to blame. However, 62% of abusers say 

“It was easy to get meds from their doc or someone’s medicine cabinet.” Others say 

“The pills are easy to get through other people's prescriptions.” 

Our Doctors and pharmacists need to be more Mindful and involved in identifying and preventing prescription drug abuse. In addition, we need to start treating the cause of pain and disease, not just the result.

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January 2016 Edition

Did you know...

Your brain is 73% water. It takes only 2% dehydration to affect your attention, memory and other cognitive skills!

Earth-friendly 2016 Diet Resolutions

Too many of us have become Eco-Zombies... careless about the relationship between the health of the planet and the health of our own bodies and minds. From farm to fork, the way food is grown, processed, and distributed affects not only its quality and variety, but also impacts our health and the sustainability of Mother Earth. That's why a lot of people who are concerned about both the size of their waist and recent extremes in climate change are making Earth-friendly dietary choices.

A useful starting point for understanding the relationship between the environment and your health is "planetary boundaries," or tipping points in our planet's natural air, land, and water systems. Recently, a team of 28 internationally renowned scientists identified these boundaries and related changes in natural systems, such as air quality, biodiversity, and land use. Breaches to these boundaries and the altered environmental trajectories could result in rapid, irreversible changes that threaten the conditions under which humanity can thrive on Earth. According to the scientists, 3 of the 9 planetary boundaries have already been crossed: climate change, biodiversity, and the global nitrogen cycle. The direct and indirect effects are seen in loss of biodiversity; soil, air and water pollution; polar ice melting; rising sea levels; species endangerment and alterations in habitats; and inadequate development of water and land resources to meet food and energy needs. These changes have unchangeable effects on human health, including increases in food and waterborne disease; disease carried by wildlife (e.g., Lyme, West Nile, and Ebola), malnutrition, and rising rates of cancer, heart disease, respiratory illness, and diabetes.

Our reliance on factory farms - Concentrated Animal Feeding Operations or CAFOs-is a big contributor to environmental rifts and the degradation of health. Most meat, poultry, eggs and dairy sold in the U.S. come from CAFOs, a major driver of deforestation, habitat destruction, and climate change. To prevent disease and promote faster growth, these animals are given hormones and antibiotics. Overuse of antibiotics contributes to antibiotic resistance, a serious public health problem. Animal feed consists largely of subsidized Genetically Modified (GMO) grains grown with toxic pesticides and fertilizer, which end up in the water supply and on our produce.

"Grass-fed" beef may be more humane for animals but even the most humane farming practices wreak havoc on ecosystems. We have to feed billions of people, too many of whom consume too much of any kind of meat.

Fish aren't off the hook, either. Over fishing has depleted many marine species and degraded marine ecosystems. Fish farms face similar problems to CFAO's. When it comes to reducing the negative impact food production on the planet, reducing seafood consumption is part of the equation.

Earth-friendly Diet Resolutions

Every day, you have the choice to choose a healthy, Earth-friendly diet consisting of more fruits, veggies, and legumes and no (or less and more carefully chosen) meat, dairy, eggs, and fish. In turn, you'll create a healthier future for Mother Earth.

Grow Your Food. Growing food helps save money, reduces the environmental cost of factory farming, and is educational to the whole family. Use organic soil, compost, and practice conservation-friendly watering to help your garden grow.

Eat Organic, Seasonally & Locally. Choose organic and in-season foods from local farms and markets to support your local economy.

Go Meatless. Just 1 day a week, try replacing meat-based recipes with savory vegetarian or vegan options.

Fish with Care. Like beef, farm raised fish also contain chemicals and antibiotics that affect our health and the environment. Choose locally caught or wild caught fish.

Start a Farm-to-School Program. Talk with local public schools about partnering with CSA farms and serving vegetarian options to students.

Support GMO Labeling. The only way to know if a food has been genetically manipulated is for labels to indicate products are GMO-free. When it comes to your inbox, sign petitions for GMO labeling laws.

Food for Thought. . .

"Put your heart, mind, and soul into even your smallest acts. This is the secret of success." 

- Swami Sivananda

Reduce Your Footprint & Save Money

Each day, Americans toss out enough food to fill the Rose Bowl stadium! As much as 40% of edible food in the United States goes uneaten. That's a drain on your wallet - $28-$43 a month. All that uneaten, but perfectly good food doesn't just lay waste to your budget; it rots in landfills and pollutes the planet.

While your virtual self is looking for spare change in that mountain of food trash, we've got good news: With a little mindfulness, there are easy ways to reduce your footprint and put money back in your pocket!

Net-Zero Your Fridge. Before you restock, make sure it's emptied of all edible food. If you really must stick to a shopping schedule, try freezing, canning or preserving foods.

Befriend Your Freezer. Most frozen foods remain safe indefinitely. Freeze leftovers if you won't have the chance to eat them before they go bad.

FIFO Your Meals. Plan and cook meals using the "First In, First Out" rule. Place the most recently bought items toward the back so older items, in the front, are used first.

Use Leftovers. Look for recipes that will help you get creative with using leftovers.

Shop Smarter. Plan your shopping and avoid impulse buys. If you have no idea how much food your family wastes in a month, do what restaurants do to manage profit and loss: keep a log of what you buy and what you throw away.

Get Savvy about Expiration Dates. "Sell-by" and "use-by" dates are manufacturer suggestions for peak quality. The dates are not federally regulated to indicate safety, except on certain baby foods. Not sure if you should keep a food or toss it? Search online for a shelf life guide.

Bought Too Much? Donate or Compost. Non-perishable and unspoiled food can be donated to a food bank, soup kitchen, church, or a neighbor in need. Perishable food you can't donate can be composted to recycle their nutrients and nourish the planet.

Recipe of the Month

Creamy cauliflower soup [ :) ] 

Ingredients

·         2 tablespoons extra-virgin olive oil or coconut oil

·         2 leeks, white and pale green parts only, thoroughly washed and chopped 

·         1 medium head cauliflower, broken into florets and thinly sliced

·         5 cups organic low-sodium vegetable or chicken broth or bone broth

·         1¼ teaspoons kosher salt

·         ½ teaspoon freshly ground black pepper

·         1 tablespoon minced parsley

·         Pinch of ground red pepper

·         1 tablespoon snipped chives

Instructions

1.     Heat the extra-virgin olive oil in a large saucepan over medium heat. Add the leeks and cook, stirring, for about 5 minutes, until soft. Add the cauliflower, broth, salt and black pepper and bring to a boil. Reduce the heat, then cover and simmer for 20 to 25 minutes, until the vegetables are soft.

2.     Let the soup cool slightly. Puree the soup, in batches, in a blender until smooth. Return the soup to the pan and add the parsley and ground red pepper. Heat the soup through and garnish with chives before serving.

Healthy Add-ins:

Quartered or chopped artichoke hearts, zucchini or other squash, diced/shredded onion, spinach, kale or any other greens that you like can be added.  

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.

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.

Cucurbitaceae you say? Yes!

Pumpkin

From Shakespeare's reference to "pumpion" in The Merry Wives of Windsor to The Legend of Sleepy Hollow, pumpkin is woven into the fabric of history and cuisine. Native Americans roasted long strips of pumpkin over an open flame and ate them. Colonists made pumpkin pie by slicing off the pumpkin top; removing the seeds; filling the rind with milk, spices, and honey; and then baking the pumpkin over hot ashes. And we all know pumpkin transforms into Jack-o-lanterns for Halloween décor. Today, we appreciate pumpkin not just for culinary traditions, but also for its abundance of nutrients and versatility in healthy meal preparation, such as soufflés, soups, bread, jam, butter, and desserts.

A member of the Cucurbitaceae family of vegetables (along with other gourds, cucumber and squash), pumpkin is cultivated around the world for both its fleshy vibrant orange meat and seeds. It is a naturally low calorie (49 calories per one cup serving), yet filling food that offers the following health benefits:

Health Benefits

·         Pumpkin contains no saturated fats or cholesterol. It is rich in dietary fiber, antioxidants, minerals, and many antioxidant vitamins, including A, C, and E.

·         It is also an excellent source of many natural polyphenolic flavonoid compounds such as beta-carotenes, lutein, and zeaxanthin. Carotenes convert into vitamin A inside the body. Zeaxanthin is a natural antioxidant that may offer protection from age-related macular disease.

·         Pumpkin is a good source of the B-complex group of vitamins including niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.

·         It is a rich source of copper, calcium, potassium, and phosphorus.

·         Pumpkin seeds provide dietary fiber and pack a powerful mix of protein, minerals, and vitamins: 100 g (1 cup) of pumpkin seeds provide 559 calories, 30 g of protein, plus folate, iron, niacin, selenium, and zinc.

References

Spiced Pumpkin Bread

Adapted from Bon Appétit Fast, Easy and Fresh cookbook

 

 

 

 

Butter and flour two 9x5x3 inch loaf pans

Preheat oven to 350°F

Ingredients:

·         1 1/2 c. all-purpose flour (or gluten-free flour mix)

·         1 1/2 c. whole wheat flour (or gluten-free flour mix)

·         1 tsp ground cloves

·         1 tsp ground cinnamon

·         1 tsp ground nutmeg

·         1 tsp baking soda

·         1/2 tsp salt

·         1/2 tsp baking powder

·         2 c. raw sugar (or raw honey)

·         1 c. coconut oil

·         3 large eggs (room temp)

·         15 oz. (1 can) pure pumpkin

·         1 c. chopped walnuts (optional)

Directions:

Mix the first eight ingredients into a large bowl. In second bowl, beat sugar and oil to blend, and then add eggs and pumpkin. Mix well. Stir dry ingredients into pumpkin mixture in two additions, just until blended. Add nuts, if desired.

Divide between loaf pans. Bake approximately 1 hour 10 minutes, or until tester inserted into center comes out clean. Transfer to racks and cool in pans for 10 minutes. Cut around sides of pan with a knife to loosen. Turn loaves onto rack to cool completely.