In light of recent news reports coming out with startling statements about supplements, it is worth pointing out that just because it is a supplement, does not mean it is always safe.  NPR recently posted an article about the number of ER visits due to supplement use/misuse. Though I feel this was faulty representation and does not mention the number of ER visits due to pharmaceutical use/misuse, it nevertheless makes the point that supplements too, can be dangerous if we aren’t informed. Recent studies (conducted by independent labs, scientists, and/or newspapers) in which dietary supplements (DS) were randomly and independently tested have shown that DS products do not always contain the ingredients (or the purity of ingredients) stated on the product label. This concern goes across all supplements: vitamins, minerals, herbs/botanicals, and amino acids.

To complicate matters, manufacturers of DS are not currenlty required to submit products to the scientific scrutiny of the FDA because DS are regulated as a food product, not a drug. The Federal Trade Commission regulates advertising of product claims, this is why you see “this product was not intended to treat or cure…” on the labels, but that has nothing to do with the purity and quality of the pill you’re taking. The FDA has the authority to spot-check supplements (and to remove products that violate certain regulations) but is not required by law to test, or require testing, on all over-the-counter supplements.

Several private groups, as well as the Government Accountability Office (Natural Resources and the Environment Division) want more done to hold supplement makers accountable for the purity of their products. It’s a heated debate, but as more clinicians, consumers, and retailers call for standardized practices for testing, producing, and marketing DS before they go on the market, the more confident we all can be about what we’re buying.

It is important to be an informed consumer:

1. Read labels and understand what the terms on the label actually mean (See Diagram). Ingredients you don’t want to see include fillers, dyes, lead, dextrose, titanium dioxide, and magnesium stearate.
2. If it sounds too good to be true, chances are, it probably is
3. Look for a Quality Assurance seal of approval: Good Manufacturing Practices (GMP) and the U.S. Pharmacopeia (USP).
4. Purchase products from your healthcare provider or a reputable company.
5. Research the product / company on the Internet: National Center for Complementary and Alternative Medicine (NCCAM). Look for product recalls and scams:  FDA Health Fraud Scams & Tainted Supplements.

Your best source of educational support is your health care practitioner. Particularly a healthcare provider that is educated in nutraceutical use!

References

Adapted from Bon Appétit Fast, Easy and Fresh cookbook

Yield: 2 loaves

Preheat oven to 350°F

Butter and flour two 9x5x3 inch loaf pans

Ingredients:

• 3 c. gluten-free flour mix (I’ve also played with subbing  1 1/2 c. coconut flour, I think almond flour would work here too)
• 1 tsp ground cloves
• 1-2 tsp ground cinnamon (I really like cinnamon!)
• 1 tsp ground nutmeg
• 1 tsp baking soda
• 1/2 tsp salt
• 1/2 tsp baking powder
• 1 1/2- 2 c. raw sugar or honey (depending on sweetness level desired)
• 1 c. high oleic sunflower oil or organic butter
• 3 large eggs (room temp)
• 15 oz. (1 can) pure pumpkin
• 1 c. chopped walnuts (optional)

Directions:

Sift 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.

* on an honest/lazy note, I really put ALL the ingredients into the mixer and mix all at once.

References

For those of you that don’t know, I’m a HUGE pumpkin fan! Fall decor, yummy treats and picking out my pumpkin to carve, I love it all!

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 decor. 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, stir-fries, soups, bread, jam, butter, and desserts.

A member of the Cucurbitaceae family of vegetables (along with 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.

Stay tuned for pumpkin recipes!

References

When you are cruising the grocery store aisles, you probably flip over a few items to scrutinize their nutrition labels. But do you understand what you’re looking at? Most people don’t! I try to educate my patients on what to look for and the government is working on updating the label to reflect today’s nutritional concerns and include more realistic serving sizes, but until that happens, use the diagram included with this article to help make quick, informed food choices that contribute to a healthy, balanced diet. Also, remember these helpful tips:

1. Nutrition information is provided for one serving of a food or beverage. Many products contain more than one serving. If a serving size is one cup, and you eat two cups (or the whole package), then you must double (or more than double) the calories, fat, sugar, and other ingredients to get an accurate estimate of how much you’ve eaten. If you’ve eaten a smaller portion than what is on the label, calculate accordingly.
2. Pay special attention to the amount of sugars (including carbohydrates) in one serving. This is especially important if you have diabetes (or other health concerns) that require you to monitor sugar intake or the glycemic index of foods.
3. Check out the amount of fat, especially saturated fat, in one serving. Fats contribute to many chronic health problems. Trans fats are also labeled because they are known to contribute to “bad cholesterol,” which contributes to heart disease. Choose foods that are low in these fats. However, some foods, like nuts, have high fat content, but the source of fat is actually good for the body–it’s not a saturated or a trans fat.
4. Be aware that “0” does not mean zero! It means less than 5% per serving!
5. In addition to understanding the nutrition label, take a look at the list of ingredients. If you cannot pronounce the words that are listed on a food label, it’s likely coming from chemicals and processed (unnatural) elements that are not healthy for the body. Some of the items you want to avoid include:
   • Preservatives including BHA, BHT, brominated products
   • GMO – genetically modified organisms, common in corn and soy derivatives
   • Dextrose
   • Xanthan gum
   • Hydrocarbons (pesticides PCB, DDE, DDT)
   • Soy and cottonseed oil
   • Dyes (e.g., yellow dye no. 5, tartrazine)
   • MSG – monosodium glutamate (common in canned foods and Asian cooking)
   • Food allergens – if you or family members have a known allergy to peanuts, wheat, soy, or gluten

If you are in a hurry and can’t take the time to read labels, do your best to avoid packaged (bag, box, or bottle) foods. Instead, buy fresh foods and “eat a rainbow everyday” (e.g., fruits, veggies, nuts, seeds, cheese, yogurt). Also, choose water, tea, or juices with no sugar added. For more colorful food ideas, you can like my Facebook page!

Finally, pay attention to what’s happening in the news … in July 2015 the government proposed a new nutrition information panel for food labeling. The public is invited to provide comment.

References

For millennia, physicians and herbalists have found medicinal uses for all parts of the elder tree, including its wood, leaves, flowers, and berries. The branches of this native European plant were believed to cast off evil spirits. Leaves were used in ointments to heal wounds. Flowers and berries were used to make wine; infusions were a common treatment for colds and rheumatic conditions. Today, herbalists and holistic physicians commonly recommend elderberry for its immunity-boosting properties.

Elderberries are rich in vitamin C and flavonoids that act as antioxidants and exhibit anti-inflammatory properties. Studies have shown that elder extracts may inhibit the replication of viruses.

Elderberry syrup is made from an extract of elder fruits. Lozenges are often prepared with zinc and other herbs. Both are commonly used to help tame colds, coughs, and relieve flu symptoms. Syrups and lozenges are available on the market, but always check with your personal wellness practitioner to be sure it is a quality product and you are taking an appropriate dose.

Important caution: Unripe berries are not safe to eat nor are the other parts of the elder plant. Since elderberry stimulates the immune system, it is not recommended for people with autoimmune conditions.

References:

• Duke, J. A., et al. Handbook of Medicinal Herbs. 2nd ed. Boca Raton, FL: CRC Press, 2002. 267-268.
• Johnson, R.L., S. Foster, T. Low Dog and D. Kiefer. National Geographic Guide to Medicinal Herbs: The World’s Most Effective Healing Plants. Washington, D.C.: National Geographic, 2012. 71-73.

Next to iron, zinc is the most common mineral in the body and is found in every cell. It has an important role in the workings of the muscular system, reproductive systems in both men and women, and proper insulin and thyroid function.  It is one of the main minerals I recommend to boost the quality of sperm in my fertility patients. Zinc is also a catalyst for the vitality of the skin and wound healing. However, zinc is probably best known for supporting the healthy functioning of the immune system.

Several studies have shown that zinc lozenges or syrup reduced the length of a cold by one day, especially when taken within 24 hours of the first signs and symptoms. Studies also show that taking zinc regularly might reduce the number of colds each year, the number of missed school days, and the amount of antibiotics required in otherwise healthy children. New studies are also looking at how the body uses zinc and whether or not taking zinc can improve the treatment of celiac disease, diabetes, and inflammatory bowel disease.

There are several forms of zinc, but not all are easily absorbed or appropriate for every person. The two best forms are zinc gluconate, and zinc citrate. According to the National Academy of Health Sciences, the need for a zinc supplement varies based on age, gender, pregnancy status, and other health factors. Zinc can interfere with the actions of some medications and can even affect the utilization of other minerals, such as copper. It’s best to first consult with your wellness practitioner before taking zinc.

Though we recognize zinc as an immune stimulant, care needs to be exercised as too much zinc may actually inhibit immune function as well.  Zinc can be dosed orally, taken through lozenges, or at times we place zinc in IVs to boost a patient’s immune system in times of sickness.

References:

• Hulisz, D. “Efficacy of Zinc Against Common Cold Viruses: An Overview.” Abstract. Journal of the American Pharmacists Association 44, no. 5 (2004). http://www.medscape.com/viewarticle/491043_6
• National Academy of Sciences. Institute of Medicine. Food and Nutrition Board. “Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc.” Report. Washington, D.C.: National Academy Press, 2001. http://natural-health-academy.com/natural-health/minerals/
• Seaman, A. “Zinc May Shorten Common Cold but Side Effects Common.” Reuters website. Accessed July 2015. http://www.reuters.com/article/2012/05/07/us-zinc-commoncold-idUSBRE8460RG20120507
• University of Maryland Medical Center. “Zinc.” Reviewed June 30, 2011. http://umm.edu/health/medical/altmed/supplement/zinc#ixzz3evGpAKAn

Turmeric adds a subtle flavor and a beautiful yellow color. The active ingredient is curcumin, a powerful antioxidant.

Black pepper also has antioxidant properties.

Cayenne pepper can clear congestion due to the main active compound capsaicin, which has anti-inflammatory properties.

Shiitake mushrooms are rich in vitamins and minerals and contain unique phytonutrients that contribute to good health.

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 1 small yellow onion, chopped
• 4 cloves garlic, sliced
• 1 teaspoon ground turmeric
• 8 fresh shiitake mushrooms, stemmed and sliced
• 4 cups low-sodium mushroom, vegetable, or chicken broth
• 1 1/2 cups finely sliced kale
• 1 cup cubed butternut squash
• 2 tablespoons grated fresh ginger
• 1/8 teaspoon cayenne pepper (optional)
• 6 slices astragalus root (optional)
• 1 fresh lemon, Juice of
• 1 teaspoon miso

Instructions:

1. In a sauce pot over medium-high heat, add oil and cook onion and garlic, stirring frequently, for 3 minutes.
2. Stir in turmeric and mushrooms, and cook 2 minutes more.
3. Add broth, kale, squash, ginger, cayenne, and astragalus. Bring to a boil, reduce heat, cover, and simmer 15 minutes.
4. Remove from heat and let cool slightly, add lemon juice and miso. Cover and let sit 5 minutes before serving.

Nutrition Information per Serving: 90 calories (5 from fat), 0.5g total fat, 0g saturated fat, 0mg cholesterol, 160mg sodium, 19g carbohydrate (6g dietary fiber, 5g sugar), 2g protein

• Whole Foods Market Recipe http://www.wholefoodsmarket.com/recipe/better-chicken-soup

 

When it comes to cold and flu season, prevention really is the first line of defense. To keep your body’s defense system–the immune system–in peak condition, follow our immunity-boosting tips to help your body fight off the bugs looking for a host. And, for times when you are feeling ill, the second set of tips can help ease your symptoms and support a quick recovery.

 

Cold & Flu Prevention Tips

Your immune system is at work 24/7! The best approach to supporting immune function is a healthy lifestyle that includes stress management, exercise, whole foods, nutritional supplementation, and the use of plant-based medicines. On a daily basis, you can take the following steps to help your immune system keep you healthy:

1. Wash your hands regularly to help prevent transfer of bacteria.
2. Stay clear of people sneezing or coughing. Avoid shaking hands or other close contact with anyone whom you know to be sick.
3. Make sure your home and work space are well-ventilated. Even on a cold day, open a window for a few minutes to clear out stale air.
4. Follow a consistent sleep/wake schedule so the immune system can repair and recover.
5. Drink plenty of water and eat a balanced diet that includes a variety of fruits and veggies, which contain antioxidants that help the body neutralize cellular damage.

Healing Tips

1. Rest. Sometimes the body’s only way of getting your attention is to force you to slow down by getting sick. Don’t push through fatigue. Honor your body and sleep/rest as needed to promote healing. Reduce activity at home and at work as much as possible.
2. Increase fluid intake to include water, diluted vegetable juices, soups, and herbal and green teas.
3. Eat light meals and eat more soup. Whether you choose a vegetarian broth or a heartier bone-broth, soups for healing should be loaded with a variety of herbs and veggies.
4. Manage stress. Even just 10 minutes of meditation a day has positive effects on the immune system and promotes a positive mindset.
5. Laugh–it truly is good medicine. Patch Adams was onto something when he brought humor to his patients’ bedsides. Read a funny book. Watch stand-up comedy. Share jokes with a friend or your kids. Laughter lowers the stress hormones and elevates your mood–both are good for healing.

Vitamin, Mineral, and Botanical Support for the Immune System

There’s no panacea, but a growing body of research has shown that certain vitamins, minerals, and plant-based supplements can help prevent/curtail the symptoms of colds and flu. Some that you may want to include are listed below. Talk to your practitioner as these suggestions must be tailored to your specific needs and health status.

• Multivitamin and mineral formula
• Vitamin C
• Bioflavonoids, 1000 mg/day
• Vitamin A
• Vitamin D, 2000 IU/day
• Zinc, 30 mg/day
• Echinacea, elderberry, and astragalus (tea, capsule, or liquid extract) help prevent common cold and viral infections. Physician-scientists continue to study the immune-enhancing effects of these and other botanical remedies.

 

References

• Balaji, P. A., S. R. Varne, and S. S. Ali. “Physiological Effects of Yogic Practices and Transcendental Meditation in Health and Disease.” North American Journal of Medical Sciences 4, no. 10 (October 2012): 442–448. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3482773/
• Besedovsky, L., T. Lange, and J. Born. “Sleep and Immune Function.” Pflügers Archiv European Journal of Physiology 463, no. 1 (January 2012):121-137. http://link.springer.com/article/10.1007/s00424-011-1044-0
• Centers for Disease Control and Prevention. “What You Should Know for the 2015-2016 Influenza Season.” Accessed July 2015. http://www.cdc.gov/flu/about/season/flu-season-2015-2016.htm
• Kachko, R. “A Pillar of Optimal Health: The Immune System.” American Association of Naturopathic Physicians website. April 14, 2015. http://www.naturopathic.org/article_content.asp?article=1010
• MacDonald, C.M. “A Chuckle a Day Keeps the Doctor Away: Therapeutic Humor and Laughter.” Journal of Psychosocial Nursing and Mental Health Services 42, no. 3 (March 2004):18-25.
• Gaby, A. (2011). Nutritional medicine. Concord, N.H: Fritz Perlberg Publishing.
• MedlinePlus. “Chicken Soup and Sickness.” Accessed July 2015. http://www.nlm.nih.gov/medlineplus/ency/article/002067.htm
• Natural Medicines Comprehensive Database. “Natural Medicines in the Clinical Management of Colds and Flu.” Accessed July 2015. http://naturaldatabase.therapeuticresearch.com/ce/ceCourse.aspx?s=ND&cs=&pc=12%2D108&cec=1&pm=5
• Pizzorno, J. E. and M.T. Murray, eds. Textbook of Natural Medicine. 4th ed. St. Louis: Elsevier Science, 2013. 516-524. http://www.rhc.ac.ir/Files/Download/pdf/nursingbooks/Textbook%20of%20Natural%20Medicine-2013-cd.pd
  

Seed Cycling/Rotations for healthy hormone balance

Back to the principle of “you are what you eat”… the diet so readily affects the body, including the hormones.  Certain foods are known to have a direct effect on the body’s endocrine system, more specifically – seeds!  We already knew they were full of healthy fats and proteins, but certain seeds can help push hormone pathways helping to establish normal hormone balance in the body.  It is a much gentler approach that

A little about the seeds…

Flax seeds (linum)  Flax is one of the best plant-based sources of alpha-linolenic acid, which converts in the body to the same heart-protective omega-3 fatty acids found in salmon, sardines, and mackerel.  Flax contains both soluble and insoluble fiber (approximately 3 grams total fiber per tablespoon), which promotes intestinal health.  In addition, flax seed is one of the richest dietary sources of lignans and phytoestrogens that are thought to protect against cancer of the breast, prostate and colon in addition to balancing reproductive hormones.

Flax is safe for almost everyone (including women who are pregnant or breastfeeding), although its mild laxative effect may bother people with inflammatory bowel disease. You must grind these tiny, hard-shelled seeds or they will pass through the body undigested.

Flax meal has a sweet, nutty flavor and tastes delicious when added to cereals, soups, salads, grains and smoothies.  You can also bake flax meal into muffins or bread, but keep in mind that when flax is heated it is more susceptible to spoiling and reduces the omega-3 content.

Chia seeds (salvia)  No, you will not grow green hair like the chia pets!  In addition to a surplus of omega-3 fatty acids (more than what is in flax) chia also is very rich in antioxidants which keep the healthy oils from spoiling.  Chia provides a great source of fiber and protein as well as a plethora of minerals. No need to grind, but does grind well with flax.

A great recipe for [tapioca-like] chia pudding: soak overnight 1/3c chia seeds, 1 pinch salt,  1/4 tsp vanilla and 1 cup milk alternative (almond, coconut, rice, etc) – may add 1tsp of maple syrup to sweeten to taste and/or add fresh fruit if desired.

Pumpkin seeds (seronoa)  Pumpkin is also a great source of healthy oils, antioxidants, protein, and minerals.  In addition to this is also contains large amounts of phytosterols which help lower bad cholesterol levels.  It contains an enzyme called alpha-5 reductase which helps modulate androgen levels, making it helpful for male health and females with higher androgen conditions such as PCOS. Pumpkin also contains phytoestrogens and also has a strong anti-inflammatory properties in the reproductive tracts, especially the prostate.

Pumpkin is more stable than flax, but best in raw form – ground or whole, makes a great snack or topper for a salad!

Sunflower seeds (helianthus)  Sunflower seeds also have healthy oils, phytosterols, fiber, proteins and minerals as the other seeds above, but tend to push the progesterone pathway in females, and thus are recommended during the second half of the cycle.

Sunflower seed butter is a great alternative to peanut butter, but I’ve also used sunflower seeds in pesto recipes!

Sesame seeds (sesamum)  Sesame seeds also are a rich source of lignans and antioxidants, healthy oils, phytosterols, and minerals as the other seeds above, but tend to push the progesterone pathway in females, and thus are recommended during the second half of the cycle.

Hummus is my favorite go-to for getting in sesame seeds – tahini (sesame seed butter) is used in the base along with garbanzo beans.

Organic bulk seeds are sold inexpensively at natural food stores and now many ‘regular’ grocery stores as well.  The whole seeds (especially flax) should be stored in the refrigerator.  Grind them as you go, or grind up to a ¼ cup at a time in a blender or a coffee grinder dedicated to seed grinding.  The ground seeds should be refrigerated in an airtight, opaque container, where they will keep for up to 30 days.  

Some seed cycling protocols*…

Females of childbearing ages  The female reproductive cycle traditionally follows a lunar (28 day cycle), with the first 2 weeks focused on estrogen building a lining to the uterus and then causing ovulation and the second 2 weeks focused on progesterone and sustaining the uttering lining.  Supporting the female cycle bi-phasically (in 2 phases) is important to maintain reproductive balance and regularity.

Flax/Chia – equal parts (or choose one) fresh ground 2 T a day for the first 2 weeks of the cycle (new moon to full moon).

Sunflower/Sesame – equal parts (or choose one) fresh ground 2 T a day for second 2 weeks of the cycle (full moon to new moon).

 

Females postmenopausal  After menopause, female ovaries essentially stop producing estrogen, this is a natural occurrence.  During this time in life, we focus on supporting the body with phyto-estrogens (plant based estrogens) to mitigate the body’s decreased supply**.

Flax/Chia – equal parts (or choose one) fresh ground 2 T a day

Females in post menopause may also use other seeds (sunflower, sesame) but emphasis should be placed on flax and chia.

 

Males Though male hormones may not “cycle” to the extent of the female hormones, that is no reason to not support the male hormones and reproductive tracts with seeds that are known to combat things like benign prostatic hypertrophy (BPH) and other male health related issues.

Pumpkin/Chia– fresh ground 2 T a day

Males may also use a rotation of the other herbs listed, but emphasis should be placed on pumpkin seeds.

*not an all-inclusive list; many hormone-related health conditions may require more specific protocols or additional therapies.

**adrenal support may also be warranted due to the adrenal gland assisting in sex hormone synthesis, which is an especially important function post menopausally.

My friends may call me “glutarded”  but beyond having Celiac disease or wanting to follow a fad diet… removing gluten from your diet can have some amazing health benefits.  Read the rest of the blog here

 

This year I want to give thanks to a great friend of mine that introduced me to Kiva giving!  Kiva is a company that operates under the mission “to connect people, through lending, for the sake of alleviating poverty” – and recently made Oprah’s favorite things list.

I purchased my first Kiva loan a couple months ago, and have given several out for the holidays.  They make excellent gifts, allowing the receiver to choose which loan they’d like to fund.  Please give back this holiday season, I will give $25 off new patient visits with the purchase of a Kiva loan.

Learn more about Kiva loans at: http://www.kiva.org/