eat cool to beat the heat

it's hot out!  no matter what part of the country you are in, you can feel the rise in temperatures.  to help you stay cool this summer, make sure you are eating plenty of body-cooling foods.  perhaps you are thinking this is a no-brainer and it makes perfect sense, but did you know that chinese and ayurvedic medicine actually have this down to a science? 

eastern medicine takes into consideration the tangible effect that food has on our bodies and allocates them to either a neutral, hot or cool attribute to better serve the body systems.  hence, you want to eat cooling foods when it is warm out and vice versa.  many of the cooling foods are obvious summer favorites like melon, lettuces and cucumber.  some less obvious cooling foods to add to your summer diet are asparagus, bamboo shoots, kelp, mung beans, millet, barley, kiwi and banana.  also, seaweed and raw fish - Sushi anyone?  most cooling foods possess certain characteristics and are all fairly low calorie.  they are watery, can have a somewhat sour component and are often cool colors (think greens).  adding these foods to your hot weather menu not only help to hydrate you because they have a higher water content but are calming and cooling to your system.  

2014 summer travel checklist

who doesn’t love to hit the road or fly the friendly skies?  unfortunately, fabulous and untold adventure may come with a price.  travel sicknesses due to changes in our environment, sleep disruptions from being in a new time zone, or even a complete lack of sleep, bumps, bruises and dietary changes can impact even the most seasoned traveler.  if you are still planning on summer travel this year don’t forget to arm yourself with easy travel friendly products to minimize the effects that traveling can have on you.  here is an easy checklist to print out that can help you put together your very own natural first-aid travel kit. 

	item	directions/notes
	Vitamin C	don’t overdo it as heavy doses can cause diarrhea
	Probiotics	lactobacillus- at least 10 billion CFU
	Silver Spray
	Essential Oils	buy organic, therapeutic grade, try online or at your local health food store
	Apple Cider Vinegar	buy organic
	Coconut Oil	buy organic
	Melatonin	3 to 5 mgs is readily available in stores
	Motion sickness, anti-nausea bracelets	Purchase online
	Bandaids
	Cotton Balls, gauze, q-tips

why should you include these items in your natural travel kit?

vitamin C- is an immune booster and may help keep colds and infections at bay

probiotics- not only help support healthy gut flora and function but it may boost your immunity too

silver spray- can be used topically or internally and is a great anti-bacterial.  you can even use it to wipe down hard surfaces or airplane trays and seat arms.

essential oils- tea tree oil, oil of oregano and lavender are very good for their anti-bacterial components.  lavender can also help relieve the sting of sunburn; just make sure to mix it with a carrier oil like olive, almond or even coconut oil.

apple cider vinegar- anti-bacterial properties, can be used as a facial toner and help keep skin eruptions to a minimum.  if you dilute with water it can be applied to sunburned skin for burn and itch relief and aid in quick skin repair.

coconut oil- can be used on over-chlorinated hair as a conditioner.  also use it as a skin moisturizer or shaving lotion as well as on scrapes and burns for its anti-bacterial and anti-fungal properties.  it also has an SPF of about 10 so it can provide some coverage when you are out sight-seeing.

melatonin- usually found in 3 or 5 milligram tablets can help you sleep, if you find yourself having difficulty

motion sickness and nausea bracelets- use acupressure points to help alleviate nausea and motion sickness; they are designed to press the acupressure point known as pericardium 6 or PC-6.  or, you can press this point with your hands.  simply apply pressure two thumb-prints down from the crease in your wrist.

it’s also a great idea to eat well and rest-up prior to your travel so that you’re immune system is working optimally. intravenous nutrients are also great to do prior to traveling to help boost you up.  they are  super effective because IV vitamins and minerals bypass the digestive tract so you have better absorption at the cellular level.  last but not least, remember to relax!  doing breathing exercises, or at the very least, mindful breathing can help get your through the backseat bickering or TSA check points a little easier. 

happy, healthy travels!

stress busting summer foods

Photo courtesy of Tom Pelka

summer is about taking it easy, vacations and hot, lazy days soaking up the sun (responsibly, of course).  and, if you are anything like the doc’s and staff here at NS, you are very excited about the light, summer fare that is available this time of year.  melons, berries and all those wonderful summer squash and greens just waiting to be transformed into a perfect pairing for grass-fed kebobs or maybe a raw “veggie” pasta. 

Photo courtesy of  blog.freepeople.com 

the great part about so many summer foods is that many of them are magnesium and antioxidant rich and teeming with Vitamin C.  This not only protects you from free radicals and helps protect you from sun damage but it can also help keep stress levels low.  to stay cool as a cucumber, when it’s hot outside you can nosh on spinach, kale, oranges, blueberries, pine nuts, kidney, white or lentil beans, chick peas, quinoa, avocado and plain yogurt.  you can also try infusing your water with various fruits to add variety and treat yourself.

it's earth day 2014

april 22 is the day that has been designated world-wide as Earth Day.  of course we at NS endeavor to treat every day like Earth Day.  and more and more, as consumers continue to grow more conscious of the best way to live and the impact our choices have on the planet, we take time to research and contemplate the decisions we make.  thankfully, our options for “clean” and “green” products are more abundant than ever, extending also to our health care. 

Naturopathic medicine is easily one of the best ways to begin a transition into a cleaner and more conscious lifestyle.  as naturopathic doctor’s, the goal during a consultation with a patient is not simply to treat symptoms but also uncover and attend to the underlying causes.  in many cases, this means addressing one’s lifestyle, diet and even their emotional health.

often, treatment recommendations come from clean sources such as organic foods, exercise, specialty treatments (like constitutional hydrotherapy, IV therapy or acupuncture) and supplements that have been thoroughly researched for quality, sourcing and processing techniques.  clean products usually mean low impact to the planet so naturopathic health and healthy, green living just go hand in hand!   

detoxing your life

It’s spring! The chill of winter is lifting and you start to feel yourself stirring, ready to come out of hibernation.   Desiring to start this time of growth and renewal on a squeaky-clean note you might feel compelled to begin purging yourself from the unnecessary accumulations in your environment, body and mind.  To aid in the physical aspect of this process you may have considered a spring detox.  If this is a new concept to you here are things to consider.

What are the benefits of a detox?  

Detoxing can be beneficial for a number of reasons.  Not only can you reduce inflammation that contributes to many chronic diseases and deficiencies, it can be beneficial to the gut since it isn’t having to work so hard to digest and process heavy and unhealthy foods which is important for immunity but it can also positively impact your mental health too.

     How do I know what type of detox is right for me? Before you begin you will want to ask yourself the following questions: What is my current health status? Do I have any chronic health conditions?  Am I taking any medications?  There is a lot of information on detoxing out there so if you do have any healthcare concerns, please take these into consideration before embarking on a cleanse by yourself.  The best way to develop a detox plan that will provide you maximum benefit is to work with your naturopath to customize a plan that will encompass all of the facets of your healthcare needs. 

     Should I exercise during this period? Definitely, but you should discuss the type of exercise that will work most beneficially with the type of detox you do.  In other words, if you’ve never been a long distance runner, you may not want to try becoming one during your detox. 

     Are there things I can do to increase effectiveness of my detox?  Absolutely - acupuncture, constitutional hydrotherapy and massage may be helpful in releasing toxins and encouraging proper bodily functions. 

    What can I do if I’m ready to “spring clean” my emotions?  There are lots of natural approaches to treating anxiety, depression and addressing varying types of stress or traumatic life experiences that have negatively impacted the way you live now.  Counseling programs, homeopathy and believe it or not, simply sticking to your detox plan can have a tremendous effect on your physical and mental well-being as well as actually change brain patterns and decrease inflammation that may increase emotional triggers. 

     How do I detox my environment and de-clutter my life?  This single area can have more impact than you might think - physical clutter can negatively affect your body, mind and soul.  For example, the subtle stress of a messy and disorganized environment can, over periods of time, increase cortisol levels which may contribute to weight gain and mood disorders.  Another significant stressor is our reliance on electronic devices.  TV, computers and smart-phones release radiated emissions that can disrupt sleep, affect cognition and fertility and are currently being linked to cancer.  Paring down and turning off can provide much benefit with almost no investment.

My detox is complete, now what?  Keep up the good work!  Make your new diet a lifestyle change. Commit to giving yourself some unplugged, non-tech time and turn off your electronics, get out in nature and get with your loved-ones.  Continue your dedication to working through your emotional baggage.  Make good decisions for your body; use clean body products and eat clean food.  Most importantly, give yourself a pat on the back.  Acknowledge yourself for the healthy decisions you've made and be proud of the precedent you've set for a healthier, happier life.

Give Your Heart Some Love

Since February is heart health month, it’s only right to close the month by devoting some time to it here on the blog.   Of course, everyone knows that exercise is good for the heart.  We know what we put in our mouth has a direct effect also.  But, here are some other golden nuggets of information that can help you do things to easily and actively practice better heart health.

stay trim around the middle

carrying too much weight specifically in the mid-section can increase blood pressure and increase lipids which can be damaging to the heart.

keep your hands busy

Crocheting, knitting, building a puzzle or crafting can help reduce stress, thereby promoting heart health since chronic stress can be wearing on the cardiovascular system.

laugh

Did you know that laughter can actually improve blood vessel function?  Studies have shown that happy people who laugh actually have lower incidences of cardiovascular issues.

don’t forget the chocolate

Numerous studies have been done recently that indicate dark chocolate contains constituents that can be helpful in preventing heart attack and stroke.

What could be easier than a healthy dose of mindfulness, creativity, laughter and chocolate?  

No Sugar January Comes To An End, How Are You Moving Ahead?

Maybe this month has been all you needed to continue to be the sugar-free you, you've always wanted to be. Maybe this month has made you decide that practicing a little more moderation is something that you are committing to because cleansing yourself from the effects of regular sugar consumption has you feeling great, but you still want to allow yourself that little indulgence from time to time.  After all, we don’t like to feel like we are missing out, right?  However you decide to move forward, here are some things that you should know.  

Blood sugar spikes don’t just affect your insulin.

Aside from the obvious problems that too much sugar in the diet can lead to issues like insulin resistance and  diabetes, sugar can contribute to or worsen conditions like fatty liver, high cholesterol , and hypertension.   Consuming sugar does lead to blood sugar spikes , thus, your body is trying to compensate for it by sending signals to eat more.

Sugar can cause brain changes.

It also affects your mood, numerous studies have been done that indicate that depression can be reduced dramatically once sugar is removed from one’s diet and it can decrease the risk of developing Alzheimer’s disease as well. 

Sugar is inflammatory.

Sugar increases joint pain, arthritis and gout, to name a few.  If you suffer from any type of inflammatory issue, definitely control your intake. 

Keep it real.

Most of us already know that artificial sweeteners are not healthy, but did you know all the names that these sweeteners can go by besides the brand name?   If you see the ingredients Acesulfame, Aspartame, Neotame and Sacharin then steer clear of the product containing them.

High fructose corn syrup is not only bad for you because it is not natural sugar.  It is almost always made with genetically modified corn which not only contributes to the problems we've mentioned already but includes a whole other list of conditions and symptoms.   If you have to use sweetener of any type, try using pure Stevia that is usually advertised as a dietary supplement, not the stevia products you find in the sugar aisle, Date sugar or Pure Cane Sugar if you must have the real thing.

Read Labels.

This is so important if you want to keep the sneaky stuff out.  Things like sucrose, sucralose, dextrose, mannitol, sorbitol and xylitol are all usually words for high fructose corn syrup or some type of sugar or sugar alcohol.

Stay vigilant most of the time.

Sugar of any sort should be the exception to the rule, not the rule of thumb.

If you'd like more information, please feel free to click on the link below.

PubMed Database- For specific articles related to sugar use the following ID's

PMID: 20424937 The role of high -fructose corn syrup in metabolic syndrome and hypertension

PMID: 21800086 Metabolic and behavioral effects of sucrose and fructose/glucose drinks in the rat

PMID: 24327957 Diet-induced changes in the lean brain: Hypercaloric high-fat-high-sugar snacking decreases serotonin transporters in the human hypothalamic region

PMID: 19000381 Long-term consumption of sugar-rich diet decreases the effectiveness of somatodendritic seotonin-1A receptors