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RECIPE: Ratatouille

Posted By Carol L. Hunter PhD, PMHCNS, CNP, Tuesday, July 5, 2016

With the Mediterranean Diet so well received today , not only in terms of positive research results for health but also for great taste, ratatouille is right up there on the menu. It’s a wonderful side dish or it can be the foundation for other great dishes. Enjoy!

INGREDIENTS:

Two medium eggplants

3 large or 4/5 medium tomatoes

2 medium purple onions

6 garlic cloves

2 large bell peppers: green, red, or orange

3 large zucchini

2 large summer squash

One small container of organic mushrooms

One small can of organic tomato paste

3 cubes of vegetable or chicken broth dissolved in 3 cups water

1/8th tsp each of parsley, oregano, thyme, basil, tarragon, garlic powder

Sea salt and fresh ground pepper to taste

Freshly grated parmesan/romano cheese

PREPARATIONS:

Heat a heavy skillet with a small amount of virgin, cold pressed olive oil. Add finely chopped onions, mushrooms, garlic cloves for about 10 minutes until onions are clear and mushrooms shrunk. Set aside.

In the same skillet, put in the eggplant, chopped into small pieces, about quarter size. Saute until browned and the sponginess is gone, about 20 minutes or so.

In a large pot, add the onion/mushroom mix, the eggplants and the uncooked remaining vegetables chopped into bite size pieces. Add the chicken broth dissolved in water along with the tomato paste, herbs and salt and pepper.

Simmer for at least a couple hours; the longer the cooking time at low heat, the better the results.  Some recipes call for each vegetable to be sautéed separately in hot oil before combining into one pot. The problem with that approach is that too much oil is used in the process and the final product is much too oily. Go light on the oil, although with eggplant, you just have to adjust the amount due to its absorption. 

The taste is amazing and it is a wonderful side dish and also could be the basis for a moussaka if that’s where you’re headed. Bon Appetit!

Tags:  food and drink  nutrition  ratatouille 

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Summer Fruit Tart

Posted By Carol L. Hunter PhD, PMHCNS, CNP, Wednesday, June 8, 2016
INGREDIENTS:
¼ cup Blueberries
¼ cup raspberries
½ cup strawberries
2 peaches, medium
2 kiwi, medium
½ cup sugar
1 tsp vanilla
¼ tsp cardamom, allspice, and nutmeg each
5 tbsp ice water
1 package gluten free pie crust by Bob’s Red Mill

DIRECTIONS:
Wash and peel the kiwis and peaches and set them in a bowl with the washed berries. Toss them in the sugar, vanilla and spices and set aside.

Follow the package directions on the pie crust mix. It is best mixed with a dough hook in a mixer or you can mix by hand. Divide the dough in two halves and form into balls and cover with plastic wrap. Place in refrigerator for one hour to chill, then roll out between two pieces of plastic. Peel off one layer of plastic, place tart dish on top and carefully turn over. Take off top layer of plastic and press dough into flutes or trim as desired.  Brush the edges with egg whites if desired. Add the fruit mixture and place in a preheated oven at 375 degrees for 30 to 45 minutes.  Juices should be running and the top browned .  There is enough dough for two tarts.

Note: When you get distracted by a phone conversation, your piece de resistance may suffer the consequences! Despite cooking a bit too long, I can say the flavor was still extraordinaire!!! Bon appetit and an Irish toast to the bride and groom!

Tags:  Carol Hunter  nutrition 

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Fresh Seasonal Fruit

Posted By Carol L. Hunter PhD, PMHCNS, CNP, Sunday, June 5, 2016
Updated: Thursday, June 2, 2016
It’s peach season along with other fruits and it seemed the perfect time to bake a colorful fresh fruit tart. It really is so easy to make due to the simple ingredients, that I think it just may become my staple for a summer dessert. With the gluten free pie crust I use, it’s a breeze to prepare using my dough hook. Most of the time is spent peeling and chopping the fruit which then marinates in its own juices along with some sugar, vanilla and spices. If you use a couple different fruits, it can bring out your creative side trying to decide just where to place what. Kiwis are so eye catching with their little seed pattern that they usually get a seat of honor on the tart where they are immediately noticed. The berries and peaches make a splash of color pleasing to the eye.  Another easy and beautiful recipe is from: http://sallysbakingaddiction.com/2013/08/14/rustic-strawberry-peach-tart/.  I loved this one too; I just decided to add more fruit and use the packaged pie crust. Sally’s recipe makes the crust from scratch. We will get to the recipes shortly but first, a word from the mother of the bride.

Yes, next month my third daughter will become a June bride. Like any mother of the bride I am eager to help, but in this particular case, it is imperative. You see, my daughter resides in Bogota, Columbia where she has made a life for herself with her fiancé, a Columbian native. The wedding will be in Santa Fe and so my daughter and I are often skyping or whatsapping about all the details. So far, I’ve nailed down the flower order which was a feat in itself. You see, unlike most brides, my daughter decided on a wildflower theme in bright colors of orange, red, yellow and a palette of blues. I knew I had found the right vendor when she said to me, “I know exactly what you mean; she wants it to look like she just ran into the meadow and gathered an armful of wildflowers.” Unfortunately, this particular vendor got booked up before I could make a decision but we were lucky to find another such insightful vendor and I know it will be beautiful.  My other duty was the cake and the orders were vegan and vegan only. Now you wouldn’t think that would be a tall order in today’s world, but I can tell you I searched and searched for a maker of vegan wedding cakes in our great state and I found only two. One was a chocolate cake from Whole Foods, which only came in chocolate with raspberry filling. Thankfully, they sell this cake in slices and so I was easily able to sample it and it was really delicious. The second was  Bittersweet bakery and I made an appointment for a tasting. They made vegan wedding cakes in either chocolate or vanilla and so I took daughter #4 and granddaughter #1 with me to provide some immediate feedback. The bride to be wanted both chocolate and vanilla but her older married sister who has “been there done that” insisted that vanilla is traditionally the wedding flavor and chocoholics could just go to the end of the line. My experience is that sometimes vegan cakes can be dry, that was a major concern. We began to taste, taking sips of water between cupcake bites.  We looked at each other and either shook our heads yea or nay. The consensus was complete. The chocolate cake and frosting was dry; the vanilla cake and frosting was delicious and moist. It was just a bit dry as you put the fork in your mouth but as soon as you started to chew, it became moist . Now with the bride being 2955 miles away, she had to trust her family to steer her right. The cake will be decorated with guess what: wildflowers!

Just a word of nostalgia: we humans are so blessed to have these important life events at our door and this is a very special time for me. I don’t think I can remember the last time I was with all four of my daughters. They are living all over the planet and our get together times most always leave one member out due to other obligations. The Mother of the Bride is indeed a very fortunate person when she can see all her children together!

Tags:  fruit  nutrition  peaches  summer 

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New Mexican Got Cheese - A True Delight!

Posted By Carol L. Hunter PhD, PMHCNS, CNP, Wednesday, May 4, 2016
Updated: Monday, April 25, 2016
I love to discover delicious culinary delights that come from the Southwest, my home state in particular. New Mexico is probably best known for its red and green chiles, ranging in heat from mild to superhot. Another tasty find is the organic goat cheese that is made from the milk of free range goats at an altitude of 8000 feet by a company called CoonRidge located in Pie Town, NM.  Their products are USDA certified organic and what they do is mix the cheese with various herbs and oil to produce some delectable combinations. Two kinds I happened to have on hand when writing this article were “Organic Dillweed Onion” and “Organic Scarborough Faire.” It is wonderful on crackers or as I am offering in this recipe, on pasta. The website is coonridge.com, their email organicgoat@gmail.com. The number is 888-410-8433. There are many kinds of healthy pasta choices and two such examples are Organic Brown Rice Fusilli by Field Day, 200 calories per serving (www.fielddayproducts.com)  and Ancient Grain Pasta Fusilli imported from Italy by TruRoots, 210 calories per serving, (www.truroots.com).

Ingredients: serving size, one to two
One small onion, finely chopped
One small package of organic mushrooms
Two small tomatoes
¾ cup of dry pasta
4 tablespoons of grapeseed oil
2 tablespoons of fresh parsley
2 tablespoons of CoonRidge  organic goat cheese
1 tablespoon parmesan or romano cheese

Preparations:
In a medium saucepan, saute the finely chopped onions, mushrooms, tomatoes and fresh parsley until the onions are translucent and the tomatoes and mushrooms have shrunk.  Place on simmer or keep warm.
Boil the water for the pasta and add in a small amount of sea salt and grapeseed oil. Cook the pasta until it is done the way you like it, al dente or well cooked.  Drain well and then mix in the vegetable combination. Place the two tablespoons per person of the goat cheese on top of the pasta and let it sit until melted. Toss well and then sprinkle the parmesan or romano on top. There should be enough oil in the goat cheese to keep everything moist, but if you like it moister, just add in a splash of cold pressed, virgin olive oil. Bon appetite!

Tags:  Carol Hunter  goat cheese  new mexico  nutrition 

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Asparagus & Two-Cheese Quiche

Posted By Carol L. Hunter PhD, PMHCNS, CNP, Tuesday, April 5, 2016
If you expecting a recipe for alfalfa cookies, you will be disappointed, but your horse would love it if you could find one! This month in honor of Easter, I found a wonderful recipe from Anna Stockwell in the March 2015 online edition of Epicurious. What makes this recipe so interesting is the fact that the pie crust is made with hash brown potatoes. This is a wonderful dish for a family brunch because you can make it ahead of time and simply warm it up when ready to serve. Bon appetite!

INGREDIENT LIST
4 medium russet potatoes (about 2 pounds), peeled
1 ½ teaspoons kosher salt, divided
¾ teaspoon freshly ground black pepper, divided
2 tablespoons vegetable oil
3 tablespoons unsalted butter, divided
4 medium shallots, thinly sliced
6 large eggs, room temperature
1 ¼ cups half and half
1 teaspoon mustard powder
1 tablespoon finely chopped tarragon
5 ounces Fontina cheese, grated (about 1 ½ cups)    
4 ounces fresh goat cheese, crumbled (about ¾ cup)
½ bunch asparagus (about ½ pound), ends trimmed
Special equipment: a 10 inch cast iron skillet

PREPARATION
Preheat oven to 350 degrees. Using the coarse grater disk on a food processor or the largest holes on a box grater, shred potatoes. Toss with 1 tsp. salt and ½ tsp. pepper in a large bowl. Transfer to a clean dishtowel, gather together ends of towel, and thoroughly wring out excess liquid over the sink; transfer potatoes to a bowl and set aside.

Heat oil and 2 Tbsp. butter in a 10” cast iron skillet over medium high until butter is melted. Add potatoes and immediately start forming into a crust by pushing potatoes flat against bottom and sides of pan with a ½ cup dry measuring cup. Continue cooking, pressing potatoes up sides of pan until they start shrinking and potatoes are bound together and bottom of crust is starting to brown, about 10 minutes. Remove pan from heat and set aside.

Meanwhile, melt remaining 1 Tbsp. butter in a small skillet over medium heat. Add shallots and saute’ until translucent, 5-6 minutes; set aside.

Whisk eggs, half and half, mustard powder, nutmeg, remaining ½ teaspoon salt, and remaining ¼ teaspoon pepper in another large bowl. Whisk in tarragon and set aside.

Sprinkle Fontina cheese, goat cheese, and sautéed shallots evenly over bottom of crust, then pour in egg mixture. Arrange asparagus decoratively on top. Bake until quiche is set and crust is well browned, 30-35 minutes. Let cool to room temperature before cutting into wedges and serving from the pan.


Do Ahead:
Quiched can be made up to 1 day in advance. Cool to room temperature, then wrap with plastic and refrigerate. To reheat, bake at 325 degrees F until warmed through, 15 to 20 minutes.

Photo credit: Chelsea Kyle, Epicurious, March online edition, 2015.

Tags:  asparagus  Carol Hunter  nutrition  quiche  two cheese 

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Chestnut Chocolate Torte

Posted By Carol L. Hunter, PhD, PMHCNS, CNP, Monday, February 8, 2016

Ingredients
One 8 oz stick of Earth Balance vegetable oil
1 cup granulated sugar, divided
1 tablespoon of confectioner’s sugar
18 ounces of fine quality, bittersweet chocolate, divided
1 (15) oz can of pureed chestnuts (Clement Faugier, available on Amazon.com)
1 box marrons glaces (Frutignac, available on Amazon.com)
1 tablespoon plus 1 teaspoon of good quality bourbon
½ teaspoon vanilla
6 eggs
1 cup of half and half

Directions

  • Line a 9 inch springform pan with baking paper and sprinkle ¼ cup sugar on the bottom of the pan. Set aside. Preheat the oven to 350 degrees and put the rack in the middle of the oven.
  • Whisk 6 eggs and 2/3rds cup of sugar together in an electric blender until light and fluffy, about 5 minutes.
  • Set 12 ounces of dark unsweetened chocolate on a double boiler to melt. Add one half cup of half and half.
  • In a large bowl, mash together the 15 oz can of pureed chestnuts, one tablespoon of bourbon, one half teaspoon of vanilla and the stick of softened vegetable oil.
  • When thoroughly melted and mixed, add the chocolate mixture to the chestnut mixture until smooth.
  • Gently fold in 1/3rd of the egg mixture into the chocolate mixture until well mixed. Add the remaining egg mixture in two more batches and gently fold until it is mixed well.
  • Pour the mixture into the pan and bake for 35 minutes or until the top is cracked and it is mainly firm but a little wobbly in the middle. Set on a rack and cool and then chill until set, about 4 hours.

GLAZE GARNISH TOPPING

  • Melt 6 ounces of fine quality bittersweet chocolate in a double boiler with one half cup half and half and one teaspoon of bourbon.
  • Dip the marrons glaces (candied chestnuts) half way into the chocolate and set aside on foil to set.
  • Invert the chilled torte onto a serving plate big enough to catch the drippings from the glaze. Pour the glaze over the torte and let it run down the sides. Dust the top with confectioner’s sugar, shaved chocolate and the marrons glaces.

For Vegans, there are many choices for substitutes for eggs: here is a great website to explore: http://www.theppk.com/vegan-baking-the-post-punk-kitchen-shows-you-how/

Tags:  chestnut  chocolate  food and drink  nutrition  torte 

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Grapefruit & Avocado Salad with Dulce

Posted By Carol L. Hunter, PhD, PMHCNS, CNP, Tuesday, January 5, 2016

Grapefruit/Avocado Salad with Dulce

Spread a generous handful of spring mix on a platter.

Arrange the grapefruit slices and avocado slices in a circle on top of the lettuce.

In the middle place a few slices of cucumber.

Sprinkle walnut pieces on top.

Sprinkle dulce bits on top by snipping off small pieces with scissors.

Pour Citric dressing over salad. Use salt and pepper to taste.

Citric dressing:

2 tablespoons of fresh squeezed orange or lemon juice

2 tablespoons of cold pressed extra virgin olive oil

1 teaspoon of lemon or orange zest

½ teaspoon of cumin

2 grated garlic cloves

2 tablespoons of apple cider vinegar

Salt and pepper to taste.  (If you like a creamy dressing, you can add ½ cup of tahini.)

Enjoy, your thyroid gland will thank you!

Tags:  nutrition  recipe 

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Vegan Tomato Soup

Posted By Carol Hunter, Monday, December 7, 2015

Vegan Tomato Soup:

Fill a blender about half full with peeled fresh tomatoes, about 12 medium.

Coarsely chop large red onion and add to blender.

Chop 3 cloves of garlic and add to blender.

Add 2 tbsps. cold pressed fresh virgin olive oil.

Add about 16 oz organic vegetable broth.

Add half teaspoon of dried or 3-4 sprigs of fresh basil.

Add half teaspoon of Herbs de Provence.

Mix well on medium speed for several minutes, then high for several minutes, then back to medium. It won’t hurt the soup to keep mixing it while you open a 16 oz can of white cannellini beans. Drain, wash and drain again.

Add the beans and mix again on medium, then high, until thoroughly mixed. If the blender is too full, you can pour off half the tomato soup and add half the can of beans and blend. Set aside and do the second batch. Some recipes call for cream and butter which this recipe avoids. The beans thicken the soup and provide plenty of good fiber at a low calorie intake. If you are needing something sweet, you won’t taste it in this soup. If it’s a bit too acidic, add some spice like cayenne pepper to zip it up. Season to taste with sea salt and fresh pepper and add a sprig of basil. Enjoy, guilt free!

 Attached Thumbnails:

Tags:  fiber  healthy  nutrition  recipe  soup  tomato  tomato soup  vegan  vegetables 

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Cutting Out the Sugar

Posted By Carol Hunter, Monday, December 7, 2015

When I was growing up, there was no better lunch than a grilled cheese sandwich coupled with a bowl of Campbell’s Tomato Soup. Today, that meal continues to provide much comfort for me. Although, now the cheese is processed from cashew nuts and the soup is homemade. For the moment, back to tomatoes, as there was such a bumper crop this summer. I am busy preparing various tomato dishes. My recipe this month is so simple, I am almost embarrassed to offer it, but it’s too delicious and nutritious to neglect: my homemade tomato soup, minus the sugar.

What I have begun to realize is that just about all prepared foods, even the ones made with organic ingredients, contain “organic cane sugar.” That might sound good, but it’s not. We are deluged with too much sugar in our diets today. Maybe Americans are so programmed to the taste of sugar, we have trouble getting along without it. Unfortunately, the taste for it begins in childhood with the cereals and many other products containing sugar. As early as I can remember, those around me were pouring sugar on grapefruit, cereal, oatmeal, and other foods. I think there is a place for sugar, let’s say, in a piece of chocolate or some type of dessert, but do we need it in breakfast foods, lunch meats, and dinner entrees?

A realization I had when I first started drinking almond and coconut milk was that it was too sweet. First, I bought the Silk Almond Milk Light which provides 40 calories per serving. When I tasted it, I could tell immediately that it contained sugar. Then, I noticed that the original Unsweetened Silk Almond Milk contains 30 calories per serving with no sugar.  Now if you are a consumer, you might just think, as I had, that the Light version would be healthier than the original. Not! In addition, I had bought Raw Meal by Garden of Life along with Raw Protein by Garden of Life in chocolate (my fav) and was planning to whip up my liquid breakfast with some Silk Almond Chocolate Milk at 100 calories per serving. Yes, it contains cane sugar ( 17 grams/serving), but for meal substitution, perhaps that’s not too worrisome. My argument is not one of calories although that matters down the road. My point is about taste and how we Americans are programmed from an early age to love sugar.

When you’ve been literally blasted by sugar your entire life, what happens when you try to eliminate it from your diet? Nothing earth shaking if you are getting enough fiber, thank goodness. The worst of it is that you miss that sugary taste and that might be what drives you back to your old habits. Yes, at first, the taste seems bland or even unpalatable.  But if you persist, you will soon find yourself preferring the non-sugar version! Keep at it, and keep away from the inside grocery aisles, because the majority of   prepared food contains sugar.

Even frozen organic foods contain sugar. I had some Amy’s frozen dinners, because there are days when work leaves me depleted, and I simply need some sustenance without cooking it myself. I really like Amy’s vegetarian products, so I bought the Thai Red Curry frozen dinner. It would have been wonderful if not for one thing: it was sugary and sweet. When I am eating my entree, I don’t want it to taste sweet.

When we indict individuals about their weight gain, diabetes, and unhealthy lifestyles, we had better examine the food manufacturing in our country. Not many live on a farm anymore and are able to grow their own fresh fruits and vegetables. We depend on large manufacturers to give us the nutrition we need. Sugar is a common ingredient, and unless we protest, it will not change.  We do not need to be consuming the current amounts of sugar that are routine ingredients in most, but not all, packaged foods.  My disclaimer is that I do not mean to pick on Silk and Amy brands. They simply serve as examples of many other health oriented products. I will continue to buy them myself, and especially like the Silk Original Unsweetened Almond Milk and Amy’s soups and chili.

Last month, I talked about making the switch from the omnivore to the herbivore diet. Here are my conclusions, at least at this time. I have made many changes. I had stopped eating meat, cheese, dairy, and other meat based foods, such as eggs, for a period of several weeks when I had an intense craving for meat. Since it was my birthday, I had a rib eye steak on the grill and it was great. Since then, I have not had any meat and don’t miss it, but I know down the road, I will.  Here is how I envision the dietary habits of our cavepeople, which teach us the following: most of the diet was plant based—greens, nuts, berries. What drove those people to hunt? Was it a basic biological drive to avert anemia? Killing an animal for food was not foolproof, and my guess is it did not happen often. So my educated guess is that prehistoric man was an omnivore, primarily eating plant based foods but eating animals on a sporadic basis. Why would I think that? We do have canine like incisors, designed to tear flesh. So a healthy diet always seems to come back to common sense. The mainstay should be plant based interspaced by an occasional meat based treat, like a small bite of real cheddar cheese!

 Attached Thumbnails:

Tags:  diabetes  foods  nutrition  organic  soup  sugar  tomatoes 

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Hemp Pesto

Posted By Carol L Hunter, PhD, PMHCNS, CNP, Monday, July 6, 2015
1 tbsp chopped garlic
3/4 tsp salt
3 bunches basil (leaves only)
3/4 cup olive oil
1 tbsp lemon juice
1 cup hemp seeds

Place all ingredients except for the hemp seeds in the bowl of a food processor fitted with the “S” blade. Pulse and scrape down sides of bowl until all the ingredients have reached a pretty smooth texture. While running, add the hemp seeds. (Some people like their pesto chunky. Use your own judgment as to when to add the seeds.)

Your pesto is now ready to use. This stores well in an airtight container in the refrigerator. Makes 1 1/2-2 cups.

To celebrate the sweetness of hemp seeds, try sprinkling seeds on top of raspberry sorbet with blueberries and a sprig of mint. A lovely summer dessert! I also like to top off my breakfast of organic, certified non GMO shredded wheat biscuits by Kashi with some coconut/almond milk, a mix of blueberries, blackberries and raspberries and a generous sprinkle of hemp seeds.

The garden is growing well and today is irrigation day when in turn, we receive our fair share of this state’s precious water reserve. I was greeted by a small trespasser with a large white stripe down his back but thankfully, he didn’t think I was scary. Now he is hunkered down under a cottonwood tree waiting for the water to subside so he can be on his merry way. I feel very fortunate to have the opportunity to see such creatures wonder through my pasture, but I’m sure not everyone would share my sentiment!

Bon Appetit!

 Attached Thumbnails:

Tags:  Carol Hunter  food and drink  hemp  nutrition 

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Guest Editorial: Supplements and Cancer Risk

Posted By Daniel Breeman, Editor-in-Chief, Natural Practitioner Magazine, Monday, June 15, 2015
Updated: Wednesday, June 3, 2015
Do you recommend supplements to your patients? If so, the news that taking too many supplements actually increases the risk of cancer likely stopped you in your tracks and possibly even made you reconsider the health benefits of supplements vs. the risk factors for your patients and what this could mean for your practice long term.

For years, supplements have been touted for their health benefits, including those thought to have anti-cancer properties, such as curcurmin and boswellic acids, which are well-established dietary botanicals with potent anti-cancer properties. In fact, a new study actually suggests that there is a synergistic benefit to taking both together, as stated by Ajay Goel, PhD, director of epigenetics, cancer prevention, and cancer genomics, Baylor Research Institute, Baylor University Medical Center in Dallas, TX, who authored a related study.

But on the other side of the argument sits Dr. Tim Byers, director for cancer prevention and control at the University of Colorado Cancer Center, who, last month, conducted a meta-analysis of two decades worth of research, including 12 trials that involved more than 300,000 people, and found a number of the supplements tested actually made individuals more likely to develop certain types of cancer.

Dr. Byers' findings suggest that while eating certain fruits and vegetables can reduce an individual's risk for cancer, taking supplements that provide the same vitamins and minerals as those fruits and vegetables not only failed to provide similar protection, but actually increased a person's cancer risk.

This, of course, is not the first time this has been suggested. Past studies have pointed to an increased cancer risk for patients who took high doses of dietary supplements. In a 2011 study, for example, researchers found that taking high-dose vitamin E supplements was linked to a 17 percent increase in cancer risk over a sever to 12-year period. Other similar studies have linked women's increased risk of breast cancer to high intake of folic acid supplements.

But not so fast. Did the meta-analysis method used by Dr. Byers do justice to the evidence at hand? Not according to Natural Products Association (NPA) Senior Vice President of Scientific and Regulatory Affairs Corey Hilmas, MD, PhD, and former Chief of the Dietary Supplement Regulation Implementation Branch within the Division of Dietary Supplement Programs at the Food and Drug Administration (FDA), who questioned the research that linked supplement intake with an increased risk of cancer.

In his argument, Dr. Hilmas points out that dietary supplements are designed to "supplement the diet because consumers do not eat enough of the critical phytochemicals and constituents found in fresh fruits, vegetables and other foods, including fish, on a daily basis. Dietary supplements should be taken as part of a healthy lifestyle and after consulting with one's health care provider."

So perhaps this is where Dr. Byers and his meta-analysis goes awry. Should the study compare the health benefits of eating fruits and vegetables to gain the needed nutrients to taking comparable dietary supplements or should it look at both with the need for a healthy lifestyle a must?

There are some other questions surrounding Dr. Byers' methods, according to Dr. Hilmas, like why the 12 "cherry-picked" trials for the meta-analysis failed to include other studies that may have evaluated negative outcomes in a long-term prospective study.

NPA says it welcomes the opportunity to review the finalized manuscript once it is published, and reminds consumers that they "should remain confident that their dietary supplements are safe and effective and can contribute to one's overall health and wellness." This, of course, should also hold true for both your practice and your patients.


Tags:  Corey Hilmas  dietary supplements  Dr Time Byers  MD  nutrition 

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Nutritional Supplements

Posted By Carol L Hunter, PhD, PMHCNS, CNP, Friday, June 5, 2015
Updated: Wednesday, June 3, 2015

Recently, I subscribed to consumerlabs.com, an independent testing lab for nutritional supplements and natural products. There is a subscription fee but the information on laboratory testing results is very interesting. In addition, consumers can write in with their personal questions and get them answered. One recent query was in regard to the side effect of nausea from various multi vitamin/mineral supplements. I could easily relate and remembered years ago being hit with a bout of severe nausea while in the middle of a therapy session. I felt like I would fall off my chair, but as horrible as it was, it rapidly passed and I was able to continue. My resolution after that experience was to find a new supplement. Today the problem isn’t as difficult to remedy because the new food based multis are tolerated much better and can be taken with or without food. We’ll look at the ingredients in some of these multiple vitamin/mineral preparations shortly. But first should we even be bothered with them at all?

For decades physicians and registered dieticians proclaimed that nutritional products were a waste of money, producing “expensive urine.” The message was always “you can get everything you need in your food.” Oh, but how I laughed when many health food store owners told me that physicians were buying their own supplements by the boatload. Even though they were personally convinced of the benefit, they were not ready to publicly say so. Let’s consider the logic here. First of all, as a scientist, I know that nothing is a 100% iron clad truth; there are simply too many variables in life. And even when those variables are controlled in research study designs, there are always more that remain; hence, the “limitations of the study.” Therefore, as a consumer, waiting for the final “evidence based” word on a topic of interest may be unwise, especially since in a decade, evidence will have changed. I’ve been around long enough to see the trending of health issues, from pediatric to dietary and exercise advice. I started taking nutritional supplements decades before any awareness had surfaced among the public. Many years ago I was given a book written by Robert Rodale on vitamin E and pregnancy that became my compelling introduction to nutritional supplementation.  Shortly afterwards, it was vitamin C and the work of Linus Pauling. When I was in nursing school, I secretly read Prevention Magazine and knew better than to talk about it. I would have been laughed out of class! Back in the 1970s Prevention presented useful information in a professional manner. The Prevention Magazine of today, which seems to harp on blasting belly fat, is unrecognizable as a distant cousin of that early publication. Evidence was slowly building by such pioneers as Ewan Cameron, Irwin Stone and Carl Pfeiffer, to name just of a few of my early heroes. One must think of supplements as a form of health insurance and why not err on the side of prevention? It just makes common sense as few of us have perfect dietary habits.

It is difficult for professionals to sort out the value of the various studies on the subject of supplementation, let alone the public consumer. It’s confusing enough just wondering through a health food store and pondering the many products and brands. And certain compounds like co enzyme Q-10 is pricey. Fortunately, most of the ACAM members have an affiliation with Emerson Ecologics, a clearing house for high quality nutritional products. Professionals receive a discount on products and the savings can now be passed on to the consumer by way of a virtual pharmacy online. This is fairly new so not all the providers have set up their programs yet, myself included. You can find an ACAM provider near you by going into the directory and entering your location. Even if there is no provider in your own town, you can still contact one by phone or online to arrange for a consultation and advice on the best choices for your particular health issues. You can be directed to the provider’s online virtual pharmacy to order your products along with a discount which varies from provider to provider.

Multi vitamin/mineral products are a good place to begin if you’ve never taken supplements before. Let’s look at a couple brands I just happen to have in my cupboard at the moment, good examples of “whole food” based products. Alive and New Chapter are two brands that are well tolerated. I also like Vitamin Code by Garden of Life for the 50 and wiser women. They are capsules and the serving size is 4 caps per day, easy enough to handle. It is best to spread dosing throughout the day to replenish nutrient supplies. We are constantly metabolizing, absorbing, utilizing and excreting the compounds so more frequent replacement is more desirable. One a day multis are plentiful but I personally do not recommend them for the above reasoning. However, if convenience is an important issue, a one a day is better than nothing.  Another brand I like is Bluebonnet’s super earth multi nutrient, which comes in tablets with a daily dose of three per day. Some of the categories you can expect to see in whole food based supplements are the following:  vitamins, minerals, phytonutrient sprouts, super fruit antioxidants, plant source minerals, plant source enzymes and herbs. Most also include probiotics.  I have only mentioned a handful and there are many other high quality brands from which to choose. They even have a brand of “minis” for seniors that are easy to swallow. After starting on a multi, then you can more closely examine specific nutrients to target your own personal health issues and add them in, preferably one at a time just in case there is a problem.

Nutritional supplements have subtle effects upon the body, comparing them to prescription drugs like antibiotics and allergy medications, so don’t be alarmed. I have had many patients tell me they stopped “because I couldn’t tell any difference.” Most did not give the supplements a fair trial and stopped prematurely. When you have taken them long enough you can detect a difference between days they are taken and days they are not, particularly in terms of energy production. Just be assured you are giving your body extra nutrients that are sometimes difficult to consume in the typical daily diet.

If you’ve never been in a health food store before, it’s an interesting experience. Try to go with a knowledgeable person who can show you the ropes. Staff can be helpful and some are experts in their knowledge base, so don’t hesitate to ask.  While you’re there pick up a bag of PureVia, a natural raw cane sugar and stevia blend sweetener with half the calories of sugar but with the same great taste.

Tags:  Carol Hunter  dietary supplements  nutrition  PhD 

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Fresh Peach Crisp Recipe

Posted By Carol L Hunter, PhD, PMHCNS, CNP, Friday, June 5, 2015
Updated: Wednesday, June 3, 2015

If you’ve never been in a health food store before, it’s an interesting experience. Try to go with a knowledgeable person who can show you the ropes. Staff can be helpful and some are experts in their knowledge base, so don’t hesitate to ask.  While you’re there pick up a bag of PureVia, a natural raw cane sugar and stevia blend sweetener with half the calories of sugar but with the same great taste. As soon as you can find fresh peaches, try out this wholesome recipe, courtesy of PureVia.com. You can substitute with your favorite fresh fruit.

Fresh Peach Crisp

Ingredients:

3 pounds peaches, peeled, sliced ¾” thick

¼ c orange juice

1 c flour

¾ c old fashioned oats

2/3 c PureVIa Turbinago Cane Sugar and Stevia Blend

¼ c chopped walnuts

1 tsp cinnamon

4 0z (1 stick) cold butter, cut into pieces

Preparation:

1.      Preheat oven to 375 degrees F

2.      Toss peaches and orange juice in medium bowl. Pour into 2 qt. casserole.

3.      Stir together flour, oats, PureVIa, walnuts and cinnamon. Work in butter with pastry blender of fingertips.      

4.      Sprinkle crumb mixture over peaches. Bake 35-40 minutes until topping is golden and peaches are tender.

Nutrition Facts: ½ c PureVIa is equal to 1 c sugar. Serving size of PureVia is ½ tsp= 1tsp of cane sugar.

Calories per serving: 5. Enjoy! Recipe is courtesy of PureVia.com.

A word of caution: please do not feed hummingbirds any sweetener but pure cane sugar as they need the calories. Stevia has zero calories.

Tags:  nutrition  peach  PureVia  recipe 

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Iodine Insufficiency in America: The Neglected Pandemic

Posted By Frank O. McGehee, Jr, MD, CCN, Wednesday, June 3, 2015
Updated: Thursday, May 7, 2015
True I False
______ 1. Eating iodized salt will provide sufficient iodine for the average person.
______ 2. Iodine deficiency is not widespread in America today.
______ 3. Correcting Iodine insufficiency has proven to prevent autoimmune illness, polycustic ovary and breast syndromes, thyroid disorders, cancers, and other conditions.
______ 4. In the last 30 years iodine levels have fallen by 50% in the United States.
______ 5. Celtic salt will increase blood pressure.
*Answer to quiz at end of the article

Iodine has been largely forgotten, and now ignored by the pharmaceuticals and physicians in America today. The reason that iodine has been neglected is that is inexpensive, can cure most diseases, or significantly improve symptoms of disease. In the 1940's, when antibiotics came into vogue as the treatment for most disease, iodine therapy vanished from popular medical vernacular. Some of the therapeutic actions of iodine are antibacterial, anticancer, antiviral, antimicrobial, parasitic, and elevation of body Ph to healthy alkaline levels.

Conditions that can be remedied by iodine supplementation are: ADD, ADD/ADHD, breast disease, overgrowth of yeast, excess mucous production, fatigue, fibrocystic breasts, headaches, migraine headaches, hypertension, liver disease, ovarian disease, carotid duct stones, prostate disorders, thyroid disorders, vaginal infections, and many more common ailments. Iodine is plentiful in sea organisms such as seaweed. In fact, seaweed is one of the most abundant sources of iodine, because seaweed has the ability to concentrate a large amount of iodine from the ocean in water" 1. Consuming daily portions of seaweed salad would be an excellent source of iodine supplementation. Maybe McDonald's will feature it soon!

There are only a few sources of iodine available to us in our food sources today. Years ago our soil used to be abundant in selenium and iodine. Decades of irresponsible farming and drought have depleted the food supply of these vital minerals. Iodized salt today contains only tiny micrograms of iodine. Manufacturers have substituted bromide for iodine; in the baking and salt industries to save a few pennies. "As of 2008, Drs. Brownstien, Ng, and Nasbaum have now tested iodine levels on well over 4,000 patients. Our results have been consistent; approximately 967 of patients test low for iodine. The balance of patients initially tests near zero for iodine levels, as their results are reported below detectable limits." 2

Doctor’s Data offers a water test for toxic metals. If the water test for your home reports significant levels of toxic metals in the water, the homeowner will also have toxic metals in entire body. In addition, if the homeowner also has mercury amalgams or fillings in their mouth, heavy metal toxicity is assured. Mercury has no half-life, so it continues indefinitely to wreak havoc upon the body.

Heavy metal toxicity is believed to be one of the cause of coronary heart disease, cancer, pulmonary embolism, high blood pressure, peripheral artery disease, Parkinson's disease, dementia, Alzheimer disease, multiple sclerosis, arthritis, infertility, and many other illnesses. There is a reasonable and convenient way to check for heavy metals in the body. The test is called the Fecal Metals test by Doctor's Data. We "provoke" the metals into the blood stream from the deep tissues using an algae product called Neprorella, manufactured by Marko Pharma. The patients consume 5 Neprorella 3 times daily for five days, and then collect the sample. If the fecal tests report excess toxic metals, the patient with Mercury fillings would do well by having them removed by a biological dentist.

Further ongoing detoxification can be accomplished in several ways. A glutathione suppository of 300mg is given before the EDTA suppository. The glutathione will increase heave metal removal by 300%! One method is use of an EDTA suppository called Detoxamin. Detoxamin is administered as a suppository 3 times weekly before bedtime, at home. In our practice, World Health Products formulates a EDTA 1500 mg suppository for our patients. In addition, a Glutathione Suppository of 300 mg is added to the Detoxamin. It increases toxic metal excretion by 300%. We recommend patients continue to take suppositories three times weekly, indefinitely, because of high levels of toxic metals in our society today.

Bromide is a halide, (as are iodine, fluoride, and chloride). Bromide interferes with iodine utilization in the thyroid, as well as wherever else iodine would concentrate in the body3. Other halides in our environment are found in our water sources. They are chlorine and fluoride; fluoride is an industrial waste product!

Most municipal water supplies are supplemented with fluoride levels of 1or 2 or more parts per million. "For over fifty years, the American Dental Association has advocated the addition of fluoride to drinking water, toothpaste, and mouthwash, as a preventative against cavities. Fluoridation has been linked to dental fluorosis (discoloration of the teeth), hip fractures, bone cancer, lowered intelligence, and other negative effects. Research has shown that fluoride is much more toxic to the body when there is iodine deficiency present. Many commonly prescribed medications contain fluoride including SSRI antidepressants such as Paxil and Prozac. Interestingly, there have been reports of this class of antidepressants increasing the risk of breast cancer”4.

Chlorine and fluoride are halides; and they compete and win in the body over iodine every time. If a person takes a shower in most municipal water for fifteen minutes, it is the equivalent of drinking one cup of swimming pool water treated with chlorine. Our skin absorbs all the chlorine we bathe in every day. Imagine ten or 15 years of drinking water, showers, and baths with halides added!

Fluoride routinely is added to city water, supposedly to "keep our teeth from falling out." Fluoride is an industrial waste product of smelting. For more information go to: http://poisonfluoride.com/pfpc/index.html. The greatest scam ever perpetuated on the American public and our dentists may be the addition of fluoride to water systems, dental office treatments, toothpastes, and mouthwashes. How could fluoride; the end product of industrial smelting possibly help us retain our teeth? Once again, the profit motive has overruled known science for our communal health. "In a remarkable turnabout, federal health officials say many Americans are getting too much fluoride, and it's causing splotches on children's teeth and perhaps other, more serious problems”. The U.S. Department of Health and Human Services announced plans Friday, January 7, 2011 to lower recommended level of fluoride in drinking water for the first time in nearly 50 years."5

Not the least dangerous aspect of fluoride; which is found in almost every part of our life, is the fact that it will totally eliminate any iodine we might have in our bodies. Iodine kills many single celled organisms like virus, bacterium, fungi, and protozoa. Sufficient iodine also allows the thyroid to operate efficiently. Witness the pandemics of candida (yeast), virus, mycoplasma, bacterium, and parasites routinely found in people in the world today.

Today, all people are routinely deficient in iodine. The results of the deficiency are hypothyroiditis and/or Hashimoto's Syndrome. Hashimoto's thyroiditis is represented by a low TSH and T3 and T4 in the "normal range." The low TSH is a marker for the presence of thyroid peroxidase antibodies. These conditions occur separately or concombinantly. "The definitive test for Hasimoto's thyroiditis is testing for thyroid peroxidase antibodies (TPO Ab). It is the most important test to diagnose Hasimoto's. Other contributing factors to Hashimoto's can be if the patient has pernicious anemia, gluten intolerance or celiac disease."6 Often gluten intolerance can CAUSE Hasimotor's thyroiditis! Ergo; pathogens in our environment begin the process of Hashimoto's.

Hashimoto's Syndrome was a rare occurrence years ago, when iodine was still readily available in food sources to the population. Even five years ago, we rarely saw Hasimoto's patients. Today, these patients are more the routine than the exception.

Hypothyroidism is usually an additional complication of the health status of the patient along with Hashimoto's Simply stated, we believe the antibody response by the thyroid has occurred because of thyroid infection by various pathogens. A variety of pathogens are now widely disseminated into our society, through the water system and food chain. They are bacterial, viral, fungal, parasitic, mycoplasmic, allergic responses, or routinely; a "Frankenstein-istic" combination of all the above. Because the thyroid is a soft tissue organ, microorganisms prefer to "set up shop" there; to eat, thrive, discard dead cells in the gallbladder/liver, and cause general distress to the function of other organ systems.

The thyroid antibodies generated by a person with Hasimoto's are actually antibodies to the PATHOGENS in the thyroid; not actually to the thyroid itself. Radioactive treatment will be of little benefit to most patients, unless a cancer
condition exists. Until the pathogens are eliminated, or at least reduced, optimal thyroid function and health will not occur.

Some of the obesity in America can be attributed directly to the lack of iodine in our food sources. Of course, poison fast food, processed food, frozen food, carbonated drinks, lack of iodine in salt and bread, and copious consumption of beer have not helped the iodine deficiency we experience today.

You probably would like to know if you are "iodine deficient." A simple way to test yourself is to apply a 1" by 1" square of Lugol's iodine on your inner arm. Note the time of application. If your body has sufficient stores of iodine, the "patch" should remain for 24 hours. Never have we witnessed a patient whose "patch" remains for 24 hours. Today, we routinely consume 50 mg of Lodoral, in addition to a dose of Naturesthroid T3 and T4 daily. T4 values are also usually depressed unless the person is taking Synthroid, which is synthetic T4.

Lugol's solution was discovered by Jean Lugol, a Paris physician, in 1829. He found that iodine is more soluble in water that contains potassium iodide. "Lugol's is a liquid mixture of iodine iodide, and potassium iodide (which is 77% iodine)."7 Lugol's can be obtained from compounding pharmacy with a prescription from an M.D. Lodoral is an iodine oral supplement, identical to the iodine mix in Lugol’s. It is taken orally in a long acting dextrose compound, iodate salts, and the antimicrobial betadine (17% iodide).

1 "Iodine Why You Need It Why You Can't live Without It", David M. Brownstein M.D. Copyright 2008 Medical Alternatives Press. P26.
2 Ibid. p. 54
3. VO Becky M., Effect of enhanced bromide intake on the concentration ratio of 1/BR in the rat thyroid gland. Bio. Trace Element Research, 43:509-513,1994.
4. "Iodine Why You Need It Why You can't Live Without It", David M. Brownstein, M.D. Copyright 2008 Medical Alternatives Press. P.110
5. Houston Chronical. "Experts Frown on Too Much Fluoride." January 8,2011.
6. Jerry Tennant, M.D., Newsletter Volume, Copyright 2008, "Hypothyroidism - The Epidemic".
6. Datis Kharrazian, DHSc, DC, MS, "Why Do I Still Have Thyroid Symptoms?", Copright 2010

*Answers to quiz:
1. F
2. F
3. T
4. T
5. F

Tags:  iodine  nutrition  pandemic  salt 

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The Glycemic Index (GI)

Posted By Frank O. McGehee, Jr, MD, CCN, Wednesday, May 20, 2015
Updated: Thursday, May 7, 2015
The Glycemic Index is a measurement carried out on carbohydrates containing foods and their impact on our blood sugar. GI looks at the impact of foods on our actual blood sugar.

The rule of thumb we use in our practice is to routinely eat no food with a GI number greater than 50. The latest research into healthy longevity exposures the theory that the medication Metformin given to diabetics should be given to healthy individuals to reduce their glucose level. The theory is the lower the glucose level, the less chance of cardiac disease, obesity, and resulting inflammation from high cholesterol.

Glycemic Loads of Common Foods in Descending Order - PRINT COMPLETE GRID
From: The Sugar Blockers Diet
Rob Thompson, M.D.
ISBN: 978-1-60961-253-5
Food    Description  Typical Serving Glycemic Load
(Percentage of 1 slice of white bread)

 Pancake  5” diameter  2 ½ oz  346
 Bagel 1 medium
 3 1/3 oz  340
  Orange Soda   12-oz can   12 oz   314
 Macaroni  2 cups  10 oz  301
 White Rice  1 cup  6 ½ oz  283
 Spaghetti  2 cups  10 oz  276
 White Bread  2 slices, 3/8’” thick    260
 Baked Potato  1 medium    246
 Orange Soda  12-oz can  12 oz  314

Tags:  GI  glycemic index  nutrition 

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Cross Training & Caprese

Posted By Carol L Hunter, PhD, PMHCNS, CNP, Tuesday, May 5, 2015
Updated: Tuesday, April 21, 2015

This month we address the concept of cross training, not to be confused with “cross trainers,” a synonym for the elliptical exercise machine. Cross training is a concept that is easy to grasp because it is based on good old common sense. Rather than continually working the same muscle group when you pursue your favorite form of exercise, try out different activities that work different muscle groups. This broadening of activities provides better overall conditioning. Just as an aside, there is much repetitive muscle use on an elliptical machine which can lead to contracted hip flexors without proper stretching techniques. That is just another reason to add in some variety to your exercise routine. So it’s simply a matter of expanding your interests. If you are a regular walker or runner, try out an activity that requires side to side motion like tennis or skating. Remember to wear your protective gear. For skating try knee pads and or wrist splints, similar to those made for roller blading. Just because you have knee problems, you don’t have to shy away from activities like tennis, basketball or hiking. Knee braces allow those with mild to moderate osteoarthritis an opportunity to continue participating in their favorite activities and even try new ones.

When beginning a new activity, it might be worth your time to do some reading on it first. Look for tips from experts and recent study results to develop your understanding. Put some consideration into the lifestyle requirement of the activity. Does it require a partner(s) like tennis or can you engage in it alone? Is it expensive like snow skiing or getting into the world of horses? You don’t want to start an activity that you may later need to ditch due to financial constraints. How often will you participate in the new activity? In order to develop skill, there must be consistency. Will you have to drive to get there or can you simply walk out your front door?

Variety is important and keeps us engaged. Doing the same exercises over and over can get boring and boring leads to lack of motivation. Don’t worry about the number of calories burned per unit of the exercise. That is not as important as your enjoyment factor because that is what will keep you moving over the long haul. It is fun to have an exercise buddy but hopefully you will enjoy the activity as much as your friend. Participating to please someone else may lead to burnout. Depending on someone else to participate in an activity may result in disappointment if you’re buddy is not as committed as you are. So consider these factors as you make your choices. I have taken some energizing group classes over the years that keep me coming back for more. It’s a great way to squeeze in some socializing time as well. On the other hand, solitary activities offer their own benefits. Walking in the solitude of the alfalfa fields allows me an opportunity to have that important “alone time” to think and sort things out. I call it my “therapy.”

The assumption of our discussion is that our cross training activities will have a cardiovascular benefit so make sure you do not forget to include your resistance training, an even more effective fat burner that revs up the metabolism. You don’t need to go to the gym although a gym will have complete equipment and the ability of socialize. I prefer barbells or a straight bar where I can adjust the weights. Shoot for multi joint moves like squats and overhead presses to decrease the amount of time you need to spend. Do start slowly if you are just beginning weight resistance exercises. DOMS or delayed onset muscle soreness is no fun and it’s unnecessary. Twice a week is an effective schedule to maintain. Depending on your fitness level, you might want to start with only one set of 8 repetitions, then 2 sets and then the standard 3, gradually increasing the weight as you get stronger. There are many how to videos on the internet showing you the proper way to perform an exercise or you can seek the professional advice of a certified fitness instructor.

Don’t feel discouraged when you miss a day; just pick the activity back up when you can. Over time you will start to see the positive changes in your mind and body. Stay motivated by surrounding yourself with trainers/instructors and family/friends that are inspirational, whether they are on a tape you are following in your living room or in the flesh at the gym. An excellent instructor will support your limitations as well as inspire you to try harder. If something doesn’t feel right or you feel uncomfortable, look for a different trainer. Attitude is important and there are some trainers who should not be teaching. An example is a former spinning instructor who used to like to ask us why we were doing the spinning. Her answer was “because we can.” Not everyone “can” and the instructor’s job is to make all feel welcome even when the participants are on different levels. One well known trainer is Billy Blanks who developed Tae Bo, a form of cardio boxing and kicking. I consider him to be an excellent trainer who combines both the inspirational power to bring out the best in someone while supporting their efforts to get there.

So after that great workout, how about some lunch? One of my favorites is a caprese salad, although as you can see in the picture, I usually prepare an expanded version, based upon what veges I happen to have on hand. The traditional salad is a slice of mozzarella cheese, topped by a slice of tomato and a sprig of basil and drizzled with some olive oil and balsamic vinegar. The serving size is one cup or one small bowl or approximately 135 grams. Calories usually range from about 250 to 330 per serving. If you add in more veges, you will not greatly increase the number of calories. I like to add cucumber slices, spears of bell peppers, radishes, carrot curls and celery but most of all, avocados. If you add in the recommended serving size of an avocado, one fifth or approximately two slices, it is only an additional 45 calories. Add in a half of avocado and it becomes 114. Avocados are a great source of monounsaturated fat and along with the extra virgin oil, you are consuming a “healthy fat” lunch. If you need to increase the protein requirement, just add slices of hard boiled egg, offering an extra 76 calories. Vegans can add in tofu crumbles or chia seeds. I top it off with sunflower seeds, feta or goat cheese crumbles and a sprinkling of turmeric and cayenne pepper that goes on just about everything I eat. The orange and red colors also increase the eye appeal of the dish. If you like you can substitute the balsamic vinegar with 2 teaspoons of dry white wine, and 4 teaspoons of lemon juice whisked with the 3 tablespoons of olive oil, one half teaspoon of fine sea salt and freshly ground black pepper. If there was ever a dish to bring out your artistic talents, it is a caprese salad. It is as lovely as it is nutritious and delicious!

Bon appetite!

Tags:  caprese  cross training  nutrition 

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What is the Metabolic Diet?

Posted By Dennis Harper, DC, NMD, Monday, April 6, 2015
Virtually anyone who has been to Dr. Harper’s office or been to one of the classes that we have been holding this year has probably heard about the “Metabolic Diet.”

So what exactly is “The Metabolic Diet” and why do some call it “crazy”, or worse? The Metabolic Balancing Diet is a diet that consists of protein and carbohydrates from select vegetable sources. It is broken out into a three meal a day plan (although I tell patients that it can be divided into 5-6 smaller meals or really into whatever works best for your particular lifestyle.) For our purposes we will look at the three meal a day example. A protein shake or other protein food (veggie omelet, steak and veggies) for example depending on if you’re a breakfast vs no breakfast person; coffee or tea with 1-2 oz. of Almond milk and Stevia if you don’t like it black, and that’s breakfast. Lunch consists of 8 oz. protein, Fish, Seafood, Beef, Poultry or Veal; 2 cups of select vegetables and unlimited Lettuce. Sea salt is recommended to insure that you are getting some trace minerals, and let’s not forget water, water, water! Drinking at least 64oz. of water (minimum) each day will hydrate the body, and is important for assisting the body to access nutrients stored in the fat cells. Dinner is a repeat of lunch in portion size and content; however feel free to eat a variety of permissible vegetables and proteins. This helps to eliminate boredom which is the greatest danger of the diet. You also get a snack which can be a shake or other protein source. Olive or Grape seed oil, 1-2 teaspoons are recommended daily, as is Magnesium and Vitamin D. That and a short list of permissible seasoning options are what make up the “Metabolic Diet”.

So now that you actually see what the diet consists of let’s discuss the purpose of the diet as well as the things that you don’t see listed. We will also explain the rational for excluding them from the Metabolic Balancing Diet. The first thing that may jump right out at you is “where is the fruit? Fruit is healthy right?” The reason that fruit is restricted is twofold: first we are trying to reset the metabolism. Fruit has excessive amounts of natural sugar in it and when we consume it our body, (which breaks ALL food down into a form of “sugar” that we use for fuel) quickly becomes flooded with an overabundance of sugar that your pancreas then has to try and deal with. What can’t be dealt with is either stored as fat or is voraciously digested by disease which feeds on sugar. The high sugar content is also the rationale behind prohibiting corn, carrots, peas and most root vegetables. The second reason for the sugar restriction is to make the body as inhospitable as possible to disease. These are the reasons for restricting fruit and high sugar vegetables during the 4-6 week course of the diet.

We will take the other two food groups that are conspicuously absent from our plan together, as they are prohibited for the same reason. Grains and Dairy are not permitted due to the inflammatory response they encourage in the body in general and in the vascular and digestive systems in particular. Inflammation in the veins produces an oxidative effect which stimulates the release of “free radicals” into our systems this combined with excess calcium in the veins causes narrowing of the vessels, plaque formations and hardening of the arteries. This is why the term “antioxidant” which we all hear so much about is such a desirable thing to take into the body. To our way of thinking ELIMINATING inflammatory food groups makes much more sense, stopping the inflammation BEFORE it causes damage. Taking a pill that may or may not even reach these areas seems rather pointless. One of the first things our patients notice after having been on the diet for about a week is that they feel less “puffy.” The aching joints that bring many of them in to our office initially, pretty much disappear, and as the body becomes more adept at accessing nutrients from our fat stores that low energy feeling subsides and most feel increased energy and a sense of well-being that may be completely foreign to them. Outwardly we notice that the doughy skin disappears, eyes that were dull and at times clouded with pain are bright and sparkling. Brain fog begins to clear and the light goes on! An additional benefit although unseen but perhaps the most significant in terms of overall health is that this diet will increase the alkalinity of the body, which is also a deterrent to disease. Research is suggesting that Vitamin D levels above 75 and blood sugar levels below 100 are major deterrents to cancer. Both of these concerns are addressed with the Metabolic Diet. Dr. Harper recommends the Magnesium for its anti-inflammatory effect, and prefers the powdered form because it is easily and quickly assimilated into the body.

So there you have it "the crazy diet" when you actually take a moment to see what it consists of and look at why we restrict certain foods and food groups it does make sense. We DO NOT tell people that this is a forever diet, but we strongly encourage folks to make this the foundation of a healthy lifestyle. Other foods when eaten in moderation should then be metabolized better by a more efficient system.

At Harper Chiropractic our primary concern is the health and well-being of our patients. We recognize that we don’t have all the answers; however we never stop striving to create or find the best available treatment options for our patients. We never belittle or dismiss treatments out of hand simply because they didn’t originate with us or are “outside the box.” Your health is your responsibility; invest some time and effort in it and you will be “WELL“rewarded.

VIEW PLAN

Tags:  metabolic diet  nutrition 

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Dietary Guidelines for Patients Who Wish to Live Healthy

Posted By Frank O. McGehee, MD, CCN, Monday, April 6, 2015
Our bodies are 70 to 90% made of water. Sufficient hydration with water is critical for health. Few if any patients who come to us drink enough water. For those people who wish to nourish their kidneys and bodies, people should drink only spring water, or reverse osmosis filtered water. Green and white tea is good for your immune system, and the kidneys read these teas as hydration. For however much you weigh, you should drink ½ your body weight in water (in oz.) daily. Ex: 100 lbs = 50 oz. water. This amount of water is without any extra physical exertion. The ideal water purification system for the home is called Reverse Osmosis, or R.O. The R.O. System should be connected to the home at the point where the water enters the home. The reason for the water treatment system location is the toxic elements found in municipal and well water sources. A 15 minute shower in chlorinated municipal water imparts the equivalent of drinking a cup of chlorinated swimming pool water.

Soy products should be avoided, unless the soy has not been modified. The body “registers” the soy as Estrogen. Women do not need any additional Estrogen with the prevalence of birth control pills, hormones in meat and dairy, and “convenient Estrogen patches”. Most of the soy in America has been genetically modified, and humans cannot assimilate it. The GMO or Genetically Modified Organism process alters the DNA of the fruit or vegetable. When we humans ingest GMO food, the food re­ arranges our DNA!

Unknown to most Americans, 70% of all processed, foods in the supermarkets contain GMO ingredients. Nearly 90% of all corn and soy products sold in the United States age GMO. Many European countries have recognized the danger and have rejected these crops, as have most African countries; the poorest countries on Earth.

Exactly what are GMO foods? GMO foods were critiqued in a recent article in the Journal of Biological Sciences. (2009; 5:706-726) "In this critique, they show that data, when analyzed demonstrated potential kidney and liver problems, as well as damage to the heart, adrenal glands, and spleen, resulting from eating all three varieties of GMO corn." 1

Microwave cooking should be strictly avoided. Plastic containers should never be placed in a microwave, nor should plastic wrap be placed in this cooking source. Many prepared foods advise you to pop the dish into the microwave, and enjoy. Unfortunately, the heat from the oven releases plasticides and chemicals into your food.

Routinely, in the grocery store we witness cases of diet soft drinks being purchased by obese mothers for their family. Carbonated drinks, with sugar or sugar free, are particularly worrisome. In addition to the health danger of the sugar or aspartame in carbonated sodas, additional health dangers lie elsewhere. The “fizzy” part of the drink is phosphate. The pH of a carbonated drink is 2.3, which is extremely acid. Ideal pH level for the body is alkaline: 6.5 to 7.0; acid is a disease state; which allows cancer and other diseases to thrive. Ingestion of one carbonated beverage keeps body pH in the basement for three hours!

Canned foods and drinks are lined with a preservative called Bisphenol A. It is a preservative, and also a poison. Bisphenol A is a poison used to kill pests in crops. It is also a preservative for food. Health conscious people should never consume anything packaged in a can, unless it is certified organic.

An acceptable substitute for sugar is Stevia. Stevia is available packaged in individual packets, or in a liquid form. Stevia sweetener is derived from is a plant grown in South America. Ingestion of stevia does not raise glucose in diabetics, nor is it full of calories like sugar. The “sweet level” is one hundred times that of a teaspoon of sugar.

Most other sugar replacements are to be avoided at all cost. Aspartame found in Sweet and Low is a chemical, which studies have linked to brain cancer and other illnesses. Splenda begins as sugar. The manufacturers remove one molecule from the configuration, and substitute chlorine! Chlorine is commonly used to disinfect swimming pools and unfortunately municipal water. It is toxic!

Bread should be wheat and gluten free, unless it is organic. The reason for this is that the majority of wheat seeds have also been genetically modified. Unfortunately, we humans cannot assimilate genetically modified grain, nor the herbicides and pesticides infused into the seed. Today, we are witnessing a pandemic of gluten sensitivity and allergic responses to the food consumed in our country. Without a doubt, the genetically engineered wheat, corn, and soy seeds are reason for this phenomenon.

Some delicious alternatives to genetically modified wheat bread are available in the frozen food section of most large grocery stores. We enjoy flax and rice seed bread. Other alternatives are sprouted grain bread and Ezekiel bread. Patients with of over growth of fungus, (and most of America) should avoid bread with yeast. Traditional trade pasta is not recommended, nor are white potatoes. Sweet potatoes are fabulous for our health when baked, (no sugar added). The Glycemic Index should be consulted to determine how quickly foods turn into sugar. Some fruits and other foods turn to sugar more quickly than others. Blueberries, blackberries, and strawberries rank low on the index.

Any fruit with a non-porous skin is desirable to protect us against pesticides. Berries and peaches of any kind should be organic; because the skin of the fruit is porous. Conventionally grown fruit has tested routinely positive for at least ten pesticides/herbicides.

For breakfast, we usually juice fresh fruit such as organic baby spinach, kale, organic strawberries, blackberries, oranges, McIntosh apples, egg or hemp protein powder, and 1 cup of almond milk (no sugar added). In addition, a container of yogurt adds creaminess. This delicious drink will carry us until lunchtime. If we are hungry mid-morning, we consume one organic hard cooked egg/or ½ protein bar.


Lunch could be roasted chicken breast, avocado, tomato, cucumber, and a salad of field greens. The dressing is organic balsamic vinegar, extra virgin olive oil, and a 1/2 teaspoon of Dijon mustard. The next day, we will probably make chicken salad with the leftover chicken with celery, boiled eggs, organic mayonnaise, and fresh dill. Mid afternoon snack could be organic whole roasted almonds with Celtic salt or a small piece of fruit or string cheese, or a boiled egg or ½ protein bar. The more raw food you can ingest, the healthier you will be; our goal is to eat 80% raw food daily.

Dinner can be an organic hamburger patty, chicken, steak, or fresh caught Pacific fish, with a baked sweet potato, usually with vegetables or a salad. Soups and stews in a crock pot are great because you can freeze them in small quantities. NO FAST FOOD- IT IS POISON!

I know this probably sounds hard, but please believe me, you will feel a lot better if you observe this diet, at least until you are better. If you want to read about Candida or yeast, Dr. Sherri Rogers has written extensively on yeast. If you want to have a "cheat day" once a week, by all means do so. What you will find though is once you start eating "clean" you won't really want the stuff you should not have. Your body is capable of “speaking” to you once you clean it up. When bad foods or good foods are eaten, the body will tell you how it feels about what you have eaten. People just need to “learn to listen”.


Please email: drmcgehee@hotmail.com
or call Vivienne McGehee, BA, CN at (936)291-3351
Our office is located at:
1909 22nd Street, Huntsville, Texas 77340



1 Dr. Russell Blaylock, M.D.. "Genetically Modified Food: Is the Food Industry Serving Up Poison?" Vol. 7 No. 6 Newsletter, June 2010

Tags:  diet  guidelines  healthy  McGehee  nutrition 

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Is Organic Gardening/Farming Really That Much Better Than Non-Organic?

Posted By Carol L Hunter, PhD, PMHCNS, CNP, Monday, April 6, 2015
Updated: Thursday, April 2, 2015
The promise of spring is a gift; a gift that instills hope into all of us. March is our gateway month when garden plans are laid down and seeds planted indoors. This month we celebrate heirloom seeds and organic gardening. We are showcasing some of the devoted folks who give us those rare, yet hardy heirloom seeds so that we may harvest vegetables that contain the flavor and nutrient content of plants that have survived and flourished over the long haul. The designation “organic” has largely become a legal term. To qualify as a “certified organic” farm, gardeners must present a ream of paperwork over a three year period. It can be a daunting proposition. But for those of us who are not operating a business but want the best that nature has to offer, there are many inventive methods for “organic” gardening.

Is organic gardening or farming really that much better than non organic? Let’s examine some of the data to help us make our decision. A good place to begin is to read Our Stolen Future, published back in 1996,a book that presents an astonishing story of just how toxic our environment has become, particularly in terms of the impact of hormone disrupters and implications for future generations. You can find information on the website : www.environmentalhealthnews.org and www.ourstolenfuture.org. Unfortunately, the battle continues today as the FDA refuses to ban bisphenol A (BPA), a compound found in polycarbonate plastics and the lining of food cans. When it comes to farming, exposure to pesticides is a grave concern. Organic farmers must comply with regulations to avoid the use of such contaminants. Some novel methods for insect control are simple yet effective. A spray bottle of water mixed with hot green chile juice or cayenne pepper can do the trick. Some insects like tomato worms can be picked off by hand although such a task would not be welcomed by all.

When I interviewed Julie, owner of Annies HeirloomSeeds.com, it would be hard to walk away without becoming a believer in the goodness of heirloom seeds. Julie told a story from about 5 years ago when a tomato blight decimated the tomato crop in Michigan. Among the hybrids she had planted, there were some heirloom plants sprinkled throughout. Although the heirlooms eventually succumbed, they survived long enough to produce a crop of cherry tomatoes, holding out a good three weeks longer than the hybrids. Friends and neighbors couldn’t believe it as most of the state lost its tomato crop that season. Heirlooms have survived for many years, at least fifty or more, and over the course of their propagations the plants have fought off a variety of insects and blights, only to become stronger and more resistant to disease. In addition, heirlooms contain more sugar than hybrids and with the sugar, greater nutrient content. Julie and Scott’s farm is on an island in Lake Michigan and there are benefits to being off the grid, so to speak. “We don’t have to worry about our neighbor’s corn field cross pollinating with ours.” The goal is to continue to produce the pure genetic characteristics of the heirloom seeds.

Annie’s offers a variety of different seed packages for every type of gardener. If you have never gardened before, do not despair. Even if you live in New York City, you could have a window or rooftop container garden that would prosper. Here are a few of the collections available for purchase: Beginner’s Garden Collection, Southern Homestead, Northern Homestead, Master Homestead Garden, Asian Garden Collection, Summer in Italy Garden Collection and Mexican Salsa Garden Collection, just to name a few. Depending on what part of the country you live in, advice from a professional about preparation of the soil would be a good idea. Here in New Mexico, we have heavy clay soil in the green belt and sandy soils on the mesas. Last year I used a product from Back to the Earth called Cottonburr Blend, a natural compost soil builder designed to loosen clay soils and increase moisture retention. It worked well in my area which is about a mile from the Rio Grande River. Along with basic soil preparation, don’t forget the fertilizer. I use a 2-1-1 premium all purpose fertilizer called “Yumyum Mix” by Soil Mender Products out of Tulia, TX. I was pleased with the results and will use it again this year.

Another great way to begin gardening is to have a small culinary herb garden as close to the kitchen as possible. Last summer I had an amazing basil plant that grew to about two feet tall and was beautifully bushy and pleasing to the eye. A few snips with a pair of scissors before dinner added an incredible flavor to many summer dishes. Annie’s offers a basic culinary herb collection as well as a gourmet culinary herb collection. Herbs are not just pretty and tasty. Thyme, rosemary, basil, oregano and cayenne are all excellent detoxifiers in the body. Julie has graciously allowed me to present her recipe for pesto sauce, a wonderful unique sauce with that wonderful basil aroma, perfect for pastas and fish. This is an interesting variation on the classical Italian recipe. Julie uses sunflower seeds and arugula but encourages her customers to “think outside the box” and experiment with different herbs and nuts or seeds.

Sunflower seed, basil and arugula pesto sauce:

2 cloves garlic
½ cup packed fresh basil leaves
1 cup packed fresh arugula
¾ tsp. sea salt
½ cup olive oil
¼ cup sunflower seeds
“In a food processor, mince the garlic with the basil, arugula and salt. With the machine on, add the olive oil in a thin stream and continue processing until well blended. Add the sunflower seeds and process until the seeds are finely chopped. Serve over pasta, or as we love it, over fish. Local Michigan Lake Trout is our favorite, but salmon would be excellent as well,"

Courtesy of Annie’s Heirloom Seeds. You can order a seed catalog at www.anniesheirloomseeds.com or call 1-800-313-9140. For those who can’t plant a garden this season for whatever reason, please support your local growers. With your zip code, you can find them at www.localharvest.org and sign up for their newsletter.
Bon appetite!

Tags:  farming  gardening  nutrition  organic  pesticides  sunflower 

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Fiber: Just One of Those Health Topics That Won't Go Away

Posted By Carol L Hunter, PhD, PMHCNS, CNP, Thursday, March 5, 2015
Welcome to the first edition of Link, ACAM’s new publication for the general public, devoted to achieving optimal health through natural approaches. It is my honor and pleasure to be a contributor for nutrition and exercise topics. Your feedback is always welcome. If you have any ideas for future articles, I will listen and do my best to present them as I see this as a partnership. As we make our way into 2015, I wondered how everyone was progressing with New Year’s resolutions. Have you eliminated those sodas? Stuck to that early morning exercise routine? Lost those first five pounds? If you haven’t achieved a perfect score, take solace. 

The heart of my first article is self-acceptance, a tool that will serve you well once you learn to embrace it. As we head into a new year, give yourself this precious gift and see what a difference it can make in your life. We humans fall short of our goals for as many reasons as the mind can comprehend. I like to attribute shortfalls to “life getting in the way,” my umbrella term for missed opportunities. Most people are their own harshest critic, berating themselves for days after a botched plan to get out on the trail or go to the gym. A family member had a birthday and it would have been rude not to indulge in a piece of cake. Stop beating yourself up mentally and learn to take a deep breath and realize that not all is lost when there has been a slip in plans. Acknowledge to yourself that eating that piece (or forkful) of cake is an important part of living with a glass half full. And that nap you took on your day off? Maybe your body needed it. Remember the words to the old song “pick yourself up, dust yourself off, then start all over again?” Perseverance can’t really exist without acceptance of our human failings; it is what makes perseverance so noble, so hard and so worthwhile. There’s only one way to become better at accepting yourself and that is practice. Don’t let the negative thinking of lost opportunities hold you back. Instead, understand that when you are human, there is no perfect plan and no one size fits all. But there is the power of your thoughts and the belief in your ability to reclaim your goals. Forgive yourself and get on with it. Right now that “it” is fiber, a most formidable tool in our dietary planning.

Fiber is just one of those health topics that won’t go away and for many good reasons. Let’s do a quick review of the benefits and then we’ll get into the yummy stuff: recipes!! My oldest daughter first brought this recipe to my attention and at first I must admit I was skeptical. One bite and I became a believer that beets and sweet potatoes are perfect partners after all!

Root vegetables are a great source of soluble fiber. The combination of beets with sweet potatoes and other vegetables makes for a colorful and hardy wintry side dish. The flavors blend together beautifully into a naturally sweet casserole dish without the addition of any sweetener at all. Not only is it nutrient dense in terms of vitamins and minerals, especially with the added skins, but it provides a good portion of daily fiber.  The fennel has the most wonderful aroma. Gone is the old sweet potato casserole laden with brown sugar and covered in marshmallows, once a holiday staple in our household.  The fiber content of this dish slows down digestion and helps to prevent rapid insulin release and blood glucose spikes resulting in less fat storage. Fiber also assists with the removal of unhealthy fats, like low density lipoprotein (LDL) or commonly known as the “bad cholesterol” from the body, improving the overall lipid profile.

The only starchy vegetable in the recipe is the sweet potato but don’t let that deter you. Sweet potatoes are a potent source of vitamin A, beta carotene, potassium and quercetin, an anti- inflammatory phytochemical. They are low in calories and contain no fat.  Beets are usually considered “sweet” but they only have a glycemic load of five on a scale of 0 to 100 with 0 being the lowest, meaning that they do not trigger an insulin surge due to their natural sweetness.

A caveat about this dish is the variability of the cooking time. With the same number of ingredients, I have had different cooking times, so a bit closer monitoring is required for it to turn out the way you like it. If you like dishes crispy and crunchy, then an hour of cooking time may be sufficient. But if you like food moist, like I do, you may want to cook longer checking the tenderness every 10 minutes until done. I like to drizzle some water on the dish at the one hour mark to make sure it stays moist. Another way to retain moisture is to cover the dish. Experiment until it turns out the way you like it. A further recommendation is to prepare the dish a day ahead of time and rewarm it on the day you will serve it. It gets better with each rewarming!

Time needed
40 min preparation (if you hand chop) + 60 min cooking plus


Serving Size / Yield

12 one half cup servings; calories per serving: 35; fiber per serving: 2.5 grams


Ingredients

  • Vegetable cooking spray
  • 3 medium fresh beets cut into 1-inch pieces
  • 1purple globe turnip, cut into 1-inch pieces
  • 1 fennel root, cut into 1-inch pieces
  • 2 med. onions, coarsely chopped
  • 3 medium sweet potatoes with skins on, cut into 1-inch pieces (about 1 1/2 C.)
  • 5 cloves garlic, cut into thin slices
  • 1 Tbsp. chopped fresh rosemary leaves or fresh thyme leaves
  • 1 Tbsp. extra virgin cold pressed olive oil
  • 1 Cup Vegetable Broth ( Certified Organic preferred)
  • Sea salt and freshly ground black pepper to taste

Directions
Heat the oven to 425°F. Spray a 17 x 11-inch roasting pan or shallow baking sheet with the cooking spray.

Skins can be left on the beets, turnip and even the sweet potatoes. Cut off both ends and scrub well with a vegetable brush under cold running water. If you want to get your veges squeaky clean, let them soak for 10 minutes or so in a bath of white vinegar (a healthy splash) and water.  Peel and chop the onions and garlic. Chop the fennel from the green sprigs to the bulb.

Stir the sweet potatoes, beets, turnip, onions, fennel, garlic, rosemary and oil in the prepared pan. Roast the vegetables for 30 minutes. Pour the broth over the vegetables and stir.

Roast for an additional 20 minutes or until the vegetables are tender when tested with a fork.  The next time I make this dish I am planning to add green chile, hot of course, in honor of my home state, the Land of Enchantment! Use your imagination to give this dish your own local flavor.

Bon appetite!

Tags:  fiber  nutrition 

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Fighting Colds and Flu Naturally

Posted By Anette Mnabhi, DO, Friday, January 25, 2013
Updated: Wednesday, January 29, 2014

How many viruses does it take to get sick?

JUST 3!

Simple steps you can take to help your body!

These foundation steps are critical to building and restoring your immune function. Nothing can replace the basics. No pill can take the place of what the body needs to build and repair itself.

The Foundation

Water, Water, Water

  • Humidify the air at home and work!
  • Stay Well Hydrated! Drink 8-10 glasses daily!
  • Handwashing–wash those germs away!

SLEEP

  • 7-8 hours average
  • 9-10 for people with chronic health concerns

AVOID SUGAR

  • Sugar paralyzes your white blood cells

REGULAR EXERCISE

  • Strengthens your immune system

A Positive Attitude

  • "A merry heart doeth good like a medicine”
  • Positive attitude boosts your immune function

Foods & Nutrients To Boost Immune Function

  • Zinc
    • Beans, Nuts (such as pumpkin seeds)
  • Vitamin C
    • Citrus Fruits, Kiwi, Strawberries, Red and Green Peppers, Tomatoes, Cantaloupe
  • Garlic and Onions
    • Antibacterial
    • Antiviral
    • Increase the activity of NK cells and T-helper cells
  • Fresh Oregano and Thyme
  • Fresh Ginger
    • Honey Ginger Tea
  • Vitamin D3
  • North American Gingseng
  • Probiotics

This is a great little recipe to try when you feel something coming on. If it is too strong you can always dilute more and drink more. Take as you would an antibiotic, ate least twice daily and better if 3-4 times a day.

RUSSIAN PENICILLEN

16 ounces pineapple juice

8-10 garlic cloves (a small bulb of garlic)

Blend well and drink as needed.

Here is a nice little recipe for your own essential oil hand sanitizer. Gentle on the hands, but effective.

Home Made Hand Sanitizer Recipe

4oz glass spray bottle

Sterile water

1 Tsp aloe vera gel

5 drops each of these essential oils:

Cinnamon, clove, rosemary, eucalyptus

10 drops of lemon or wild orange essential oil.

Shake gently and use 2-3 sprays on hands as needed.

For natural decongestant effect crush these fresh herbs and put into a bowl of hot steaming water, cover your head with a towel, and enjoy the soothing natural decongestant effects.

Decongestant Herbs:

Eucalyptus, Thyme, Rosemary, Peppermint

Staying well is a challenge when the cold and flu is raging all around you, but keeping your immune system healthy by getting the basics in, like sleep, good nutrition, and staying well hydrated goes a long way to staying fit and healthy.

Be well!

Dr. Anette

Tags:  food and drink  member benefit  nutrition 

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Join ACAM & Save 50% on Dr. Alan Gaby's Textbook "Nutritional Medicine"

Posted By Administration, Tuesday, January 8, 2013
Updated: Wednesday, January 29, 2014

Nutritional Medicine is a textbook designed to teach healthcare practitioners how to use nutritional therapy as an alternative or adjunct to conventional medicine.

It is the result of over thirty years of research, study, and experience by Dr. Alan Gaby, who is widely recognized as an authority on medical nutrition.

"A landmark, a milestone in the history of 21st century medicine." - Jonathon V. Wright, M.D. | Pioneer in nutritional medicine.

"I recommend that Nutritional Medicine be on the desk of every healthcare practitioner." - William Manahan, M.D. | Past President, American Holistic Medical Association.

The book features:

  • More than 400 different health conditions and symptoms discussed in detail.
  • Sixty-one chapters on vitamins, minerals, and other therapeutic agents, including biochemistry, clinical indications, absorption, excretion, deficiency signs, requirements, assessment of nutritional status, adverse effects, drug interactions, nutrient interactions, preparations, and dosage and administration.
  • Chapters on fundamentals of nutritional medicine including dietary fundamentals, reactive hypoglycemia, food allergy, "sub-laboratory" hypothyroidism, and candidiasis.
  • More than 1,300 pages and 15,000 reference citations.

ACAM has secured an exclusive discount on this valuable textbook for our new members. Join ACAM today and pay only $147.50 for this incredible book! (Retail value: $295)

Call us at: 1-800-532-3688 or (949) 309-3520 for information on this promotion.

Tags:  nutrition  Professional Membership 

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Cracking the Weight Loss Code

Posted By Andrea Purcell, NMD, Tuesday, July 17, 2012
Updated: Wednesday, January 29, 2014

A groundbreaking study was published in the Journal of the American Medical Association on June 27, 2012 by Dr. David Ludwig out of the Boston Children’s’ Hospital settling the debate about how we lose and gain weight.

Up until this moment there have been two sides to the weight loss discussion.

Side A – Quantity, how much we eat determines our weight. In essence the calories we take in minus the calories we burn will determine our fate. For example: If we require a 1400 calories per day and we eat 1900 calories then we are at a surplus of 500 calories that will get stored as fat and cause us to gain weight. If we require 1400 calories and consume 1400 calories then we break even for that day and will not gain weight.

Side B – Quality, the quality of our food matters. For example: If we require 1400 calories per day and we eat 1400 calories it will depend on the food groups that make up those calories which will determine weight gain. In essence if we eat 1400 calories of potato chips those will be metabolized differently than 1400 calories of chicken. The quality side argues that even if we eat within our caloric limits certain foods are more likely to be stored as fat than others.

In this study Dr. Ludwig took a group of obese patients and put them on a starvation diet to lose 10% of their body weight. In this case a 300lb person would lose 30lbs and be 270lbs at the beginning of the study.

The starvation part is not the interesting part.

This next part is what is most interesting:

Patients were then divided into three groups and given 3 different food plans.

Dr. Ludwig wanted to see what would happen to these patients over 30 days when they were given the same caloric load but different qualities of food.

1) Group one was put on a high carbohydrate low fat diet. (60% carbohydrate, 20% protein, 20% fat)

2) Group two was put on a low glycemic diet similar to a diabetes diet. (40% carbohydrate, 40% fat, 20% protein)

3) Group three was put on a high protein, high fat, and low carbohydrate diet. (60% fat, 30% protein, 10% carbohydrate)

At the end of 30 days Group three, the very low-carbohydrate diet, had the most beneficial effects on energy expenditure and several metabolic syndrome components. Group one had the most unfavorable outcome of all the groups.

Note from Dr. P: This is something that Naturopathic Doctors have known for some time. Calories in, minus calories out, are an extremely generalized view of the complex metabolism of the human body and typically only help younger individuals lose weight. As we age hormonal fluctuations contribute to a sluggish metabolism and weight loss becomes increasingly difficult. I can’t tell you how many times I have heard this, "Dr. Purcell, I don’t know what happened I’m gaining weight and my diet hasn’t changed, I’m still eating what I always ate.” Women’s bodies’ change every 5 years. What worked when you were 30 is not going to work when you are 40. That means we need to change our food choices. Women especially are plagued by weight gain in peri-menopause and the quality of the calories makes the biggest difference for weight loss and a healthy weight.

Tags:  nutrition  weight 

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Prolozone for Damaged Joints: A Non-Surgical Solution for Injured Joints & Chronic Pain

Posted By Andrea Purcell, ND, Friday, March 9, 2012
Updated: Thursday, January 30, 2014
As we age, trauma from injuries accumulates in the connective tissue of our bodies, specifically, the ligaments, tendons and joints. As one joint becomes injured it affects the surrounding joints and then multiple joints frequently become involved. A good way to think about the joints is like the tires on a car, tires need to be rotated, checked for air, and replaced when they get worn down. This is exactly what happens to our joints. The goal with prolozone therapy is to keep the joint functioning as long as possible without having to replace it. In this example, we are working with the healing ability of the body to get as much mileage out of the joint as possible.

Additionally, as we age declining hormone levels can exacerbate the damaged areas, due to a decrease in muscle mass and less elasticity inside the joint. This places additional stress on the joints causing pain syndromes that reflect a lifetime of repeated injury and internal joint breakdown.

When a joint is injured, ligaments become over stretched and loose. In an effort for the body to maintain function, muscles become tight and go into overwork or spasm.


Low back Pain:

Low back pain is often caused by repetitive strain of the ligaments of the lumbar spine and the sacroiliac joint; this is one of the most common injuries that people sustain. An unstable sacroiliac joint affects the entire spine and aggravates most back pain including sciatica. Prolozone is extremely effective at healing back pain caused by sacroiliac injuries.

There are two main areas that require assessment in low back pain and both may be involved.

1) Sacroiliac ligaments are the most frequent cause of unresolved chronic low back pain in patients. Prolozone is very effective is stabilizing low back pain from the sacroiliac ligaments.

2) Lumbar spine and disk injuries. These require careful assessment as pain may be from several areas.

Note from Dr. P:

*Pain syndromes can be corrected with naturopathic medicine, proper hormone restoration, exercise and prolozone.
*Prolozone is effective at eliminating back pain, and healing injuries.
*Prolozone repairs the stretched and unstable ligaments and damaged connective tissue.


When the ligament strength is restored, the muscles relax; this decreases pain and increases range of motion. Then specific exercises need to be performed to stabilize the joint.
Patients often have MRI's and X-rays and we ask that you bring your reports to your visit. If you have films or CD's bring them also. Reports indicate if spinal degeneration, herniated disks, joint damage and arthritic changes are mild, moderate or severe. We assess these carefully looking for the significant areas that can be treated effectively.

Conditions successfully treated:
Low back
Sacroiliac
Cartilage injuries
Knee pain
Shoulder injuries
Tennis elbow
Upper back pain
Sciatica
Ankle sprains
Torn meniscus
Arthritis

-Be Healthy, Happy & Holistic

Tags:  health  joints  nutrition  prolozone 

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Diet Soda Intake Linked with Adverse Vascular Events

Posted By Zina Kroner, DO, Monday, February 13, 2012
Updated: Thursday, January 30, 2014
"Vascular events" have now been added to the widely known laundry list of ill-effects of diet sodas. An eye-opening study published in the Journal of General Internal Medicine shows that individuals who drink diet soft drinks on a daily basis may be at increased risk of suffering vascular events such as stroke, heart attack, and vascular death.
Researchers from the University of Miami Miller School of Medicine and the Columbia University Medical Center studied the soda-drinking habits of 2,564 people in a multi-ethnic, urban population over a 10-year period, and discovered that daily drinkers had a 43 percent higher risk of having a vascular event than non-drinkers.
In today's fast paced climate, where zero calorie sodas find their way in many people's daily lives as an assumed healthier alternative to sugary drinks, many are disregarding much solid evidence showing that diet sodas are associated with multiple side effects.
The Ingredients:
Caffeine is quite dehydrating. For every ounce of soda, one needs 2 ounces of water to handle the toxin level. Caffeine causes irritability and palpitations in some. Caffeine elevates cortisol levels which contributes to weight gain, metabolic syndrome and diabetes. It is addictive in nature and depletes B-vitamins, especially B1 (thiamine). Fatigue, nervousness, general aches and pains, and headaches are all symptoms of a low B1 level. This level can be assessed by your physician. It contributes to a general malabsorptive state, and therefore depletes a variety of minerals as well, leading to fatigue and muscle cramps.
The FDA granted aspartame, which is 200 times sweeter than sugar, a "generally recognized as safe" status, or GRAS. It is composed of two amino acids – phenylalanine and aspartic acid, and contains10% methyl alcohol, a light volatile flammable liquid alcohol used as a solvent and anti-freeze. It is a known neurotoxin.
Saccharin is quite dangerous as well. It is a non-caloric petroleum derivative and is 300 times sweeter than sugar. It is excreted unchanged in the urine being that it is not modified by the body.

Phosphoric acid's acidic nature dissolves calcium out of the bones. Caucasian women in particular have been shown to suffer from osteoporosis in the setting of high phosphoric acid intake (soda & coffee).
In spite of this study and prior research on the ill-effects of diet drinks, the diet soda industry is not going downhill after this study, especially being that soft drinks in general account for more than a quarter of all drinks consumed in the United States.

Tags:  food and drink  nutrition  vascular 

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