How to Eat More Vegetables

Always trying to come up with creative ways to get more veggies in my diet on a daily basis, this morning I threw some fresh spinach and kale into my morning smoothie and it tastes great. If you start out the day with 1 or 2 servings of veggies, getting another 3 servings in seems much easier (although still sometimes tricky). Another way to pack your breakfast full of veggies is to throw them into an omelet or frittata - asparagus, garlic, and leek for me this morning, yum.

Eat well.

Mother’s Diet During Pregnancy Can Affect Grandchildren’s Brain

As I was dusting off the shelves today, I found my doctoral thesis which serves to foster increased awareness of the relationship between food and health, specifically mood. Since I recently started practicing naturopathic medicine at Blooma (www.blooma.com), a wonderful wellness community for prenatal and postnatal health, this tidbit about maternal nutrition seemed particularly relevant:

"The science of epigenetics investigates how environmental factors influence changes in gene function that can be inherited by future generations. There is compiling compelling evidence that maternal and paternal diet and behavior can affect the health of offspring and even the offspring of their offspring. The knowledge that what one eats today can impact future generations’ mood, behavior, IQ , and overall health is fuel to be proactive about health. One of the least expensive and most important things doctors can do to create future generations of smart, happy, and healthy people, is teach patients about nutritious organic whole foods and why they are important. This may sound simple, but due to the abundance of poor-quality, refined, and processed foods at the supermarket, and even the local health food store, this aspect of patient care warrants special attention."

On the topic of nutritious foods, here is a delicious smoothie recipe (one of my favorites so far), full of protein, antioxidants, fiber, and some healthy fats. I just threw it all together in a blender, so measurements are approximate. Enjoy!















Organic plain yogurt (about 1/2 cup)
Rice milk (about 1/2 to 1 cup, add more if too thick)
Sunflower seed butter (1/2 to 1 Tbs) - Trader Joe's Brand is divine
Coconut oil (1/2 to 1 Tbs) - this adds a nice layer of flavor, also try coconut milk
Flax meal (about 1 Tbs)
Brown rice protein powder (1 to 2 Tbs)
Organic frozen peaches (about 1/4 cup)
Organic frozen mixed berries (about 1/2 cup)

Photo credit:

http://www.flickr.com/photos/terwilliger911/ / CC BY 2.0

Smart, Healthy, and Fertile

Two Forms of Nature's Beauty
Originally uploaded by Jaderade

You’re healthy, for the most part. So, why do you need to see a naturopathic doctor? Because you are smart. If you are like many of my peers, you are thinking about procreating someday and how cute your kids will be. But do you think about how healthy your little munchkins will be?

Of course you do.
Here’s why: Your current health status will directly affect the health of your offspring.

Before trying to get pregnant, I guide my smart, healthy and fertile patients through 3 months of detoxification – this is how long it takes to allow the healthiest possible egg and sperm to form.

If you have health complaints, fertility challenges, or less-than-optimal diet/lifestyle habits, expect longer than 3 months for your egg and sperm to be in tip-top shape. We can work together to transform your health and offer the best possible health to your future family.

So, for all you lovely people who will obviously have even lovelier babies, do what it takes NOW to have healthier babies LATER.

Dr. Liz

Research Reveals Effectiveness of Probiotic Usage for Cold and Flu-like Symptoms

From PEDIATRICS Vol. 124 No. 2 August 2009, pp. e172-e179:

Probiotic Effects on Cold and Influenza-Like Symptom Incidence and Duration in Children

OBJECTIVE: Probiotic consumption effects on cold and influenza-like symptom incidence and duration were evaluated in healthy children during the winter season.

METHODS: In this double-blind, placebo-controlled study, 326 eligible children (3–5 years of age) were assigned randomly to receive placebo (N = 104), Lactobacillus acidophilus NCFM (N = 110), or L acidophilus NCFM in combination with Bifidobacterium animalis subsp lactis Bi-07 (N = 112). Children were treated twice daily for 6 months.

CONCLUSION: Daily dietary probiotic supplementation for 6 months was a safe effective way to reduce fever, rhinorrhea, and cough incidence and duration and antibiotic prescription incidence, as well as the number of missed school days attributable to illness, for children 3 to 5 years of age.

From: http://pediatrics.aappublications.org/cgi/content/short/124/2/e172

ANOTHER PERSPECTIVE ON H1N1: SWINE FLU AND STRATEGIES TO KEEP YOUR IMMUNE SYSTEM STRONG

As you know, the challenge presented by the swine flu sweeping across the globe is that it's a new strain of flu that has mutated as it has replicated first in pigs, then in birds, and lastly and most recently in humans, each time picking up new genetic elements that make it a unique and novel virus.

Unfortunately, development of targeted vaccines typically lags behind the virus' ability to mutate. By the time the vaccine becomes widely available, the virus has developed strategies to resist it, or a different virus has become more prevalent. At times vaccines also have unfortunate side effects: the vaccine developed for the 1976 swine flu had to be pulled from the market for causing Guillain-Barre paralysis.

Any infectious disease is the result of the balance between the strength of the infectious agent and a person’s ability to resist it. While vaccination may be the mainstream mode of preventing infection, there is evidence that supporting the host's immune system may be a wise alternative or adjunct approach.

Prevention of infection and immune response in the first few days of exposure is very important, and will depend almost entirely on innate immune defenses.

PROBIOTICS
One way to strengthen innate immunity is through the use of probiotics, beneficial bacteria that live in the gastrointestinal tract and support healthy immune function.

SUPPORT NK CELLS
Another way to strengthen innate immune defenses is to support the activity of the white blood cells called Natural Killer (NK) cells. NK cells identify and kill any non-self cell, foreign invader or abnormal cell, without prior exposure. Research shows that the strength of NK cells can fluctuate from individual to individual. People with lower NK cell function are shown to develop more frequent and severe illnesses. Research also shows that various nutritional strategies, including specific dietary supplements, can support peak NK cell function and defend peak health.

Barry Ritz, PhD from Drexel University, presented research he did using the supplement, ImmPower-AHCC to the New York Association of Naturopathic Physician's in January, 2008. In his presentation, Dr Ritz explained the benefit of AHCC's NK Cell supporting effect, and its role in defense against the H1N1 strain of influenza.

Dr. Ritz' study, which was published in Journal of Nutrition, November 2006, had the following results:
* The mice that were fed AHCC, had a 96% lower viral load in the lungs compared to the control
* The treatment group maintained their weight, whereas control group experienced a 19% weight loss
* The AHCC group showed a 27% reduction in deaths as compared to the control
* The AHCC group NK cell activity was markedly increased immediately, achieving peak NK activity within 48 hours of administration
(To view the entire study, you can go to www.ahccpublishedresearch.com.)

VITAMIN D
Research suggests that vitamin D induces the production of antimicrobial substances in the body that possess neutralizing activity against a variety of infectious agents including influenza virus.

These are just a few methods of strengthening the immune system. Having a healthcare professional help you determine what methods would be the most beneficial for your specific health profile is recommended. I do recommend that everyone have their Vitamin D level monitored by their Naturopathic Doctor or Primary Care Physician.

Random Thoughts on Health-Conscious Consumption: From Bison to Beauty Products

Dear health-conscious consumer,
Which do YOU suppose is the most healthy?
a) hot dogs
b) grass-fed beef burgers
c) buffalo/bison burgers
d) deli turkey meat

I'm sure you know it's NOT (a), although you may have pined after a foot long or perhaps a corn dog at the state fair recently. I bet some of you are wondering if it could be (d) since turkey is a white meat which is often thought of as being healthier than red meat. Truth revealed, deli meat often contains undesirable nitrates that have been linked to increased risk for cancer. The answer could arguably be (b), because grass-fed beef, although a red meat, will have a heart-healthy ratio of essential fatty acids and will be antibiotic-free. However, (c) is likely the most healthy because in addition to being free-range with a heart-healthy ratio of essential fatty acids like grass-fed beef, buffalo meat (depending on the cut) tends to be leaner than beef, turkey, and chicken! Even more, buffalo meat is higher in protein AND iron than beef.

Has anyone seen FOOD, INC. yet? I am hopefully going to see it this`week and I have a feeling that my meat-eating ways will likely be affected greatly afterwards, as I have heard bits and pieces from friends/colleagues. I will keep you posted:)

One more thing: As a health-conscious consumer, it doesn't stop at food. What you put on the OUTSIDE of the body affects your health, too. Lotions, potions, soaps, cosmetics, and the list goes on...these little daily rituals of ours can contain known human carcinogens or developmental toxins. Most of these chemicals can penetrate the skin, and some we ingest from contact with our lips or hands. More than one-third of all personal care products contain at least one ingredient linked to cancer.

"How can I possibly begin to manage every little thing that comes into contact with my body?", we all wonder.

Fortunately, The Environmental Working Group provides a free online cosmetic safety database where you can look up the safety rating of products. To my surprise, my beloved Dr. Hauschka Rose-Toned Day Cream falls into the "high hazard" category. Thankfully, I recently opted to try a less expensive moisturizer, which coincidentally has a better safety rating and is working quite well(Avalon Organics Vitamin C Rejuvenating Oil-Free Moisturizer). Lesson here: more expensive does NOT mean safer bet.

Here is a recipe for a DIY face scrub that is made mostly of food ingredients. I am currently loving it and hope you do, too. Enjoy!

Lavender Oatmeal Facial Cleansing Grains
2 Tbs ground oatmeal (a coffee/nut/seed grinder works well)
2 Tbs ground almonds
2 Tbs french green clay (you could substitute white kaolin clay if desired)
2 tsp ground lavendar flowers
2 tsp ground rose petals
5 drops lavender essential oil
1 drop palma rosa or other essential oil (I used Palma rosa because it is safe in pregnancy - if you are pregnant, be sure to check safety before using a particular essential oil)

Nutrition: Foods To Prevent Osteoporosis

Contrary to what your mother might have told you, the secret to healthy bones does not lie solely in that glass of milk! Calcium, although important for bone health, is only ONE of many ingredients necessary for strong bones. And to add a little controversy to the mix, there is debate as the whether calcium in the form of dairy is the most beneficial source due to many people's difficulty digesting it. In my naturopathic practice, I emphasize a broader approach to achieving bone health, outlined below. Enjoy!

To prevent osteoporosis, choose a diet that consists primarily of fruits, vegetables, and grains with non-fat dairy products. Research has shown that vegetarians tend to have a lower incidence of osteoporosis than meat-eaters. A vegetarian diet is high in calcium and potassium, low in phosphorus, and lower in protein than a meat based diet; all of which aid the prevention of osteoporosis. Drawing on this and other knowledge gained through clinical observation and research, I make the following dietary recommendations.

Eat More: Foods High in Calcium
Canned Sardines and Canned Salmon (with the bones)
Non-fat yogurt
Kale
Mustard, collard & turnip greens
Celery
Dates, figs, and raisins
Rutabagas
Broccoli
Soybeans (tempeh, edamame)
Sesame seeds
Carob flour
Black strap molasses
Sea vegetables

Eat more: Foods High in Vitamin K
Broccoli
Alfalfa
Green leafy vegetables
Oats
Blueberries
Rye
Wheat
Cauliflower
Cultured foods

Osteoporotic patients have a decreased mineralization of bone. A deficiency of vitamin K can lead to impaired mineralization of bone due to inadequate osteocalcin synthesis.

Eat more: Foods High in Zinc
Wheat germ
Seafood
Pumpkin seeds
Nutritional yeast
Sunflower seeds
Soybeans
Foods grown in organically enriched soils

Low serum levels of zinc have been reported in osteoporotic patients. Because Americans generally eat below the RDA of zinc, supplementation is recommended.

Eat more: Foods High in Magnesium
Whole wheat
Nuts
Bran
Seeds
Green leafy vegetables
Asparagus
Celery
Cabbage
Bananas
Prunes
Cashews
Legumes
Almonds

As much as 50% of magnesium is found in the bones. Studies indicate that a magnesium deficiency is common in women with osteoporosis and is associated with abnormal calcification of bone.

Eat more: Foods High in Manganese
Celery
Bananas
Beets
Egg yolks
Bran
Legumes
Pineapple
Asparagus
Green leafy vegetables
Whole grains

Manganese deficiency is common in women with osteoporosis. A deficiency may accelerate bone loss as well as result in defective bone formation. Manganese stimulates production of mucopolysaccharides, which are responsible for providing a structure for calcification to occur.

Eat more: Foods High in Potassium
Fruit (bananas)
Raisins
Potatoes
Halibut
Salmon
Almonds
Carrots
Soybeans

Studies show that potassium is important in reducing urinary calcium excretion.

Vitamin D: Natural sources of Vitamin D are difficult to get in sufficient amounts from food, so then sun is our greatest source. However, with concerns regarding skin cancer, you don't want to overdo it. About 10-15 minutes in the sun daily without sunscreen can be enough, as long as your risk for skin cancer is LOW. Otherwise supplementation is best. Have your 25-Hydroxy Vitamin D levels checked by your doctor before supplementing amounts larger than 1000IU/day.

Avoid: Alcohol – Alcohol decreases intestinal calcium absorption and vitamin D levels. It is also associated with hip fractures due to an increased number of falls.

Avoid: Coffee or black tea – Coffee and tea increase urinary and fecal calcium excretion. Heavy caffeine drinkers (> 2 cups of coffee/tea per day) are twice as likely to suffer hip fractures.

Avoid: High fat foods – A high fat diet decreases calcium absorption.
High protein foods/meats – A high-protein diet increases calcium excretion.

Avoid: Salt – Salt increases calcium excretion.

Avoid: Sugar – Sugar increases peaks in urinary calcium excretion.

Avoid: Smoking – The bone mineral content of smokers is 15-30% lower in women, and smokers are twice as likely to have osteoporosis as non-smokers.

And, last but not least...EXERCISE!
Weight bearing exercise such as walking protects against bone loss. To be effective, exercise at least 3 times per week for an hour. Studies show that exercise can actually increase bone mass in postmenopausal women.

Environment and Health: Gentle Detoxification with UNDA Numbered Compounds

Many of you who have visited my office have experienced the process of "biotherapeutic drainage" using the UNDA numbered coumpounds and other homeopathic remedies. The UNDA compounds are unique in that they combine diluted forms of plants and minerals, which give them a detoxifying action.

The plant part of the medicine has an affinity for certain organ systems in the body. The plants also possess unique characteristics in terms of the way they affect an organ or organ system. Some plants may have a stimulating action while others will calm or sedate an organ's function. For example, a plant that calms the nervous system is useful for insomnia, whereas a plant that stimulates the endocrine system can be useful for fatigue.

The minerals in the compound have an effect on the way our cells carry out chemical reactions. Basically, every cell in our body is like a tiny individual engine. Engines process different reactions and then eliminate the waste products leftover from their work. Different minerals enable the cells to carry out their functions. So, the plants guide the remedy to the appropriate organ system, be it digestive, cardiovascular or respiratory; and the minerals help change the way cells are biochemically functioning. Because this is the case, these remedies are actuallyhelping the body detoxify by helping all the individual engines (our cells) work more efficiently, especially with regard to eliminating waste effectively. That is why "drainage" is called drainage. The body is aided in the elimination of waste.

Through what routes is this accomplished? The body has a number of ways it rids itself of toxic accumulations. Primarily the liver, kidneys, intestines, and lungs are used to excrete waste. When these routes are overwhelmed, or not functioning adequately, secondary routes are established because the body will do whatever it can to eliminate waste. These secondary routes are th eskin, mucous membranes of the nasal sinuses and the vaginal tract for women. This is why chronic irritation of the sinuses and chronic vaginitis are so common. They are emergency routes of elimination, established when the liver, intestines and kidneys cannot handle the job.

How are toxins created? Where are they coming from? Most of us are aware by now that the world we are living in is toxic. On a daily basis, each of us is exposed to any number of potentially harmful substances, ranging from rocket fuel in our drinking water and infant formulas (http://www.ewg.org/report/CDC-Scientists-Find-Rocket-Fuel-Chemical-In-Infant-Formula) to Bisphenol A, a plastic used as a canned food liner, which can cause defects in both male and female reproductive systems (http://www.ewg.org/reports/bisphenola). These and the many other harmful substances that we often unknowingly encounter, must be properly handled by the body. In addition, poor nutritional habits, lack of sufficient clean water intake, stress and other emotions can contribute to the toxicity of the body if not properly eliminated. As you can see, all of us have some measures of toxicity and even healthy individuals should do some internal cleansing a few times each year.

The implications of drainage for health and healing are enormous. The body's ability to properly eliminate plays a large part in determining the status of health. In other words, health is restored when the bodyis able to rid itself of toxins that naturally accumulate in the cells. But cleansing is just the first step in attaining higher goals of preventing disease and maintaining health. We must also rebuild immunity (to help reduce susceptibilty to swine flu, for example), improve circulation, prevent aging and protect and nourish the nervous system for a truly holistic approach to health.

PBS program about Naturopathic Doctors

Here is an informative clip from a series about Naturopathic Doctors (ND's) to be aired on PBS. It highlights one of ND's most important roles and naturopathic principles, "Doctor as Teacher". At a time when health education and prevention are crucial for healthcare reform, ND's are likely to be key players, if not leaders.

Brookyn Green Event: Bag, Jewelry, Accessory and Shoe Exchange

Why support the consumer market and buy, when you can share items that have already been well loved? My new best friend, the PARK SLOPE FOOD CO-OP (782 Union St., Brooklyn, NY 11215, btwn 6th & 7th Ave), is hosting an ecologically responsible and fun exchange this Saturday, March 7th, 10am-2pm. Non-members welcome, too, so c'mon everybody, let's recycle with style! 15 items max, please.

Be well!
Liz

Naturopathic Medicine: Not just hippie medicine anymore

Naturopathic Medicine is the science-based holistic alternative to depersonalized, drug-dependent medicine, which the current healthcare system often delivers. Keyword: HOLISTIC. Your naturopathic doctor wants to know about what you eat, your mood, your quality of life and what your goals are for personnal health and wellbeing. Why? Because they are trained to provide excellent guidance in these areas to bring you closer to optimal wellness . Naturopathic doctors have the expertise to look at the BIG PICTURE of your health…putting together pieces of the puzzle and making sense of them. The human body is very smart - everything that it does is meant to enhance survival. If you eat food that is not nourishing your body is wise and lets you know "Hey, if you keep eating that crap, we’ll never live long enough to spoil our grandkids" and now the blood sugar is imbalanced, you feel anxiety or depression, and you gain weight. These effects, like other symptoms you may experience for other reasons, are your WARNING signs. Your body is communicating with you. A Naturopathic Physician knows how to help you bring your body back into balance by working together with your body’s biochemistry and physiology rather than fighting it with unnecessary force, such as drugs. Drugs/pharmaceuticals are not always unnecessary and ND’s are trained to prescribe drugs when the situation is right. In states where ND's are licensed, you get the best of both worlds - holistic and natural medicine to support the body’s innate healing capabilities combined with the option to use pharmaceuticals when necessary.