March 2016 Edition

Detoxing: Strengthening Your Body's Defense Team

Detoxification is a natural healing process that incorporates resting, cleansing, and nourishing the body from the inside out. By eliminating toxins, then fueling your body with healthy nutrients, a planned period of Detox can strengthen your body's natural "Detox Team" and help maintain optimum health.

I suggest following a Detox plan at least twice per year, with spring and fall being the ideal times. You may have heard critics argue the human body is designed with just the right physiological processes necessary to clear the body of impurities and maintain health. Unfortunately for many people, lifestyle habits and the environments where we live, work, eat and play often expose us to toxins that our bodies don't efficiently eliminate.

The toxins you can be exposed to everyday include:

·         heavy metals in the food and water supply

·         environmental pollution

·         chemical food additives

·         smoking, use/overuse of Rx medication

·         prolonged high stress

·         poor quality diet and lifestyle habits

·         frequent colds or chronic illness

Your Body's Natural Detox Team

Your body naturally detoxifies itself via a Detox Team of organs that work synergistically to neutralize and eliminate toxins, with the goal of keeping the blood and cells free of impurities. The liver leads the Detox Team by processing toxins for elimination. The supporting Detox defense players are the kidneys, intestines, lungs, lymph, and skin. When your body's natural Detox Team becomes compromised, impurities aren't properly filtered out. This makes it a real challenge for the Detox Team to maintain or restore health and well-being.

Detoxing Boosts Your Health

Following a Detox program suited to your personal needs supports the body's natural cleansing process and boosts your health in many ways:

·         Allows digestive organs to rest

·         Stimulates the liver to process toxins more efficiently

·         Promotes movement of bowels

·         Improves circulation

·         Enhances sweating, which facilitates release of impurities

·         Restores vital nutrients and energy to the body

6 Things to Know Before You Detox

Before you begin a Detox, prepare mentally and physically. Plan your dates a few weeks in advance. Inform the people closest to you about the time you've set aside to take care of yourself. Clear your schedule of routine obligations that may create stress. Stock up on inspirational music and reading material.

Gather Herbal Support. Herbal and nutritional supplements such as burdock, milk thistle, dandelion, and vitamins C and B protect and support the body's Detox Team, especially the liver. They also have antioxidant effects that benefit the whole body.

Hydrate! Without enough water, toxins will not be sufficiently flushed from the body. Aim to drink at least 2 quarts of water per day with lemon/lime during a Detox.

Dry Brush Your Skin. Look for a brush with soft natural bristles. Begin with light, gentle brushing over the skin (don't make the skin red). Always brush towards the heart. Shower immediately after to rinse off exfoliated skin.

Sweat! Therapeutic use of water also supports detoxification. A steam or Infrared sauna can accelerate the release of toxins. Hydrotherapy provides support to the muscles and promotes relaxation. Mineral bath salts also help release toxins.

Exercise facilitates digestion, circulation, metabolism and hormone balancing. During a Detox, decrease the intensity of your usual exercise routine, but do break a moderate sweat. Get outdoors for fresh air and natural sunlight. Good exercise options are easy hiking, brisk walking, dancing, walking, and yoga. 

Rest.  For your mind and body to fully assimilate the benefits of Detoxing, you need good quality sleep. Plan your least stimulating activities (reading, meditation, guided imagery, bathing) for right before bed.

How to Detox?

There are many ways to approach Detoxing, from fruit and vegetable juice fasts to herbal tea cleanses. A typical approach is a short period of fasting with proper fluid intake followed by whole or raw foods and beverages before resuming your usual daily routine. There are people who must be under the care of a health practitioner, such as pregnant or nursing women or those diagnosed with certain conditions such as diabetes. In general, it's important to work with your doctor to select a program that matches your health needs.

References

Food for Thought. . .

"We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves." - Buddha

Go Wild with Dandelion Greens

You might not want dandelions (Taraxacum officinale) dappled across your lawn, but you definitely want to make them a part your healthy diet. For centuries, the sunny yellow dandelion, its greens and roots, has been embraced across cultures for its culinary and medicinal uses.

Dandelion roots contain several compounds beneficial to health, one of which is bitter taraxacin, which stimulates digestion. The leaves are rich in potassium, antioxidants such as Vitamin A and Vitamin C, Vitamin K, and several B vitamins.

Dandelion helps filter waste products from the bloodstream. In many cultures it has been used as a liver tonic, diuretic, and digestive aid. Herbalists have used dandelion to treat jaundice, cirrhosis and liver dysfunction. Preliminary research suggests dandelion may even strengthen liver and gallbladder function.

All parts of the dandelion are edible. The bittersweet roots may be eaten raw, steamed or dried, roasted and ground for a coffee substitute. The flowers are commonly used to make wine and jam. Dandelion greens can be eaten steamed, boiled, sautéed, braised or raw in salads.

Try adding dandelion greens to:

·         quiche, omelets

·         pesto

·         sauce such as garlic & olive oil

·         dips

·         seafood soup

·         sautéed vegetables and Salads

·         in a green smoothie

Dandelion packs as much power in its flavor as it does in its nutrition. It can quickly overpower more delicate herbs and flavors-a little goes a long way.

When harvesting dandelion, especially for salad, take greens from young and tender plants, before the first flower emerges. Greens from older plants will be larger, but also tougher and more bitter. Older leaves are better suited for cooking. At the grocery store, look for organic dandelion with vibrant green color.

Tea to Nourish & Support Detoxing

Sipping Detox tea may help nourish your liver and support the body's natural process for eliminating toxins from the body. Herbs that strengthen, tone, and stimulate the secretive functions of the liver are known in the Western herbal medicine tradition as hepatics. Although research is limited, many hepatics (aka 'detox teas') have been found to boost the activity of liver cells and support the functions of the liver and digestive system.

Pre-made versions of Detox teas are widely available in health food stores. These products often contain ingredients that have long been used in herbal medicinal teas and Traditional Chinese Medicine, including herbs such as:

Burdock root, seeds, and leaves are recognized for their anti-inflammatory and antioxidant effects.

Burdock has been used to protect liver cells from damage, particularly for alcohol or acetaminophen-related damage, and to purify the blood.

Dandelion leaves and roots have long been used by herbalists as a diuretic, antioxidant, and for anti-inflammatory effects.

Schisandra berries, among the most important herbs of traditional Chinese medicine, are used to protect the liver against inflammation. In some studies, Schisandra berry extract has been shown to improve the health and function of the liver in people with fatty liver disease.

Milk thistle seeds are abundant in an antioxidant silymarin; a free-radical scavenger thought to help prevent toxins from entering liver cells and stimulate liver cell regeneration, among other benefits.

Other common Detox tea ingredients include ginger root, licorice root, and fennel seeds to facilitate digestion, and decrease inflammation. These herbs also help tame the more bitter flavors from ingredients such as dandelion. Fresh lemon and maple syrup can be used to flavor as well.

Some Detox herbs interact with other medications. Check with your health practitioner to choose the best Detox tea for you.

Massage Supports Your Body's Natural Detox

Your body's innate Detox system can get sluggish for a variety of reasons such as lack of regular exercise, too little fluids or fiber in your diet, frequent colds, or high stress. A massage can rev-up your body's natural Detox process.

During massage therapy, the rhythmic strokes and pressure applied to muscles, tissues, and organs stimulates the circulatory system. When pressure is applied to body tissues, toxins are released from in between the muscle fibers and cells. Toxins are carried into circulation throughout the body and eliminated in a variety of ways.

The increase in circulation during massage positively affects other systems and organs in your body. Massage helps move oxygen-rich blood and nutrients into your organs, especially the kidneys and the liver. Massage also facilitates relaxed, deep breathing-another important way in which the body naturally detoxes.

Working in tandem with the circulatory system is the lymphatic system, which carries immune cells throughout the body to help defend against infection. The lymph system doesn't have a big central pump like the heart to keep things moving. Instead, it relies on gravity, exercise, breathing and massage to work efficiently.

If you're not feeling your best or haven't been as good about your diet and exercise routine lately, a massage can help you Detox, and get back in balance-naturally.

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.

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.

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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.

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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.

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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.