Tapping Into Possibilities

Archives for 2014

Pro ProBiotics

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Why? The evidence is strong that Probiotics benefit the digestive and immune systems and there are many other reasons to consider taking a probiotic.

Green Med Info  www.greenmedinfo.com  has over 240 studies relating to 170 health issues that have benefited from a probiotic supplement

The European Journal of Clinical Nutrition reported  a study of adults with high cholesterol. Those that took a probiotic twice a day for nine weeks reported total cholesterol levels dropping 9% and LDL by 12%. (Men’s Health News, 11/26/12)

And for those of you who endured a bad and lengthy cold this winter…… A double blind study at the University of Medicine and Dentistry in NJ monitored college students for 12 weeks. Those taking the probiotics had cold symptoms for a shorter time, less severe symptoms and missed fewer days of school. (News-medical.net, 10/24/12)

What are Probiotics? Non pathogenic bacteria that naturally live in your gut or more simply put Good Bugs. Your body has give or take a 100 trillion friendly bacterial cells. Some of their functions include digestion, battling viral, bacterial and yeast infections, protecting us against disease i.e. stimulating the immune system and producing vitamins K & B.

Why Supplement? The sad American diet filled with sugar, flour, fast food not to mention stress and antibiotics all contribute to the growth of the bad bugs and don’t provide the food the good bugs need to flourish.

Good vs Bad

Good bugs release an acid that keeps bad bugs in check. Good bugs need high fiber foods, plant based foods, healthy fats and fermented foods. Probiotic rich foods include kefir, kombucha, yogurt, fermented vegetables such as kimchi and sauerkraut. The Nourishing Traditions cookbook has a easy recipe for fermented ketchup which is delicious.

Bad Bugs release toxins into your system. Bad bugs love sugars, fats from processed food, stress.

What we do: We eat plain yogurt & kefir because added sugars cancel out much of the good. We eat some fermented foods but not enough. We supplement.

What we take: American Health Probiotic CD with 10 strains and 12 billion CFUs but there are many good brands out there including Innate Response Formulas Flora 50-14, MegaFood MegaFlora and Nutrition Now PB8. All can be purchased at www.iherb.com (use BOT164 at checkout for discount on first order).

What to look for: A brand with multiple strains of bacteria and at least 5000 CFUs. CFUs are Colony Forming Units.

Because we have trillions of good bacteria and hundreds of strains, it is good to rotate formulas every 3 months once you have a good foundation.

You really are what you eat.

Disclaimer: The information provided here is for educational purposes only and is not intended to substitute for medical counseling. Intentional Health and DIY Health & Wellness does not treat, prevent, cure, or diagnose any disease or ailment.

 

 

Machine or Fiesta?

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For years I have used the analogy of a car, a computer or a machine to help people relate to and understand the intricacies of their bodies. I have referred to our bodies and health in terms of hardware, software, viruses and worms and virus protection – language that, we obsessed with technology people, can relate to.

Recently I came across this “poem” in Eduardo Galeano’s book Walking Words that made me re-think how I think of my own body.

The Church says: the body is a sin.                                                                            Science says: the body is a machine.                                                                   Advertising says: the body is a business.                                                                        The body says: I am a fiesta.                                                                                                        From Walking Words by Eduardo Galeano, 20th c Uruguayan writer,                                        journalist and “poet laureate” of the anti-globalization movement.

What if, instead of thinking of our body like a machine, a car or a computer that can be replaced, we treated our body (and I mean the whole thing, inside and out) as our most prized and valuable possession, as a precious, irreplaceable gem?

The body is a sacred garment. Martha Graham

The machine analogy may help us to understand the body  – there are many moving parts to putting on a good party as we all know, but treating the body like a fiesta, like a really good party, not just a sum of its parts, it certainly a lot more fun.

Take a moment to be still, to listen, to observe. Feel the pulse, hear the breath.

J. Ruth Gendler, writes in Notes for the Need for Beauty, the body is “like a Mayan festival with many different musicians playing throughout the village, the rhythms weave in and out of each other creating a music of many layers and depths.”

Cacao Nibs

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My favorite source of Cacao is Cacao Nibs which are broken up pieces of the cacao beans with the shells removed. One ounce of cacao nibs (about 3 tablespoons) contains 3 grams of protein.

Cacao Nibs are one of the best dietary sources of magnesium of which most Americans are deficient. If you’ve forgotten how important  Magnesium is please reread http://www.intentionalhealthnews.com/articles/magnesium-101

Cacao Nibs are also a good source of calcium, iron, copper, zinc and potassium and fiber. They may be a better source of antioxidants than even blueberries or green tea.

How to use: In smoothies, in yogurt or oatmeal, in baking or by the handful. They are crunchy, more like a nut, and not sweet but definitely chocolaty AND, the important key word, satisfying. You might think they are bitter or just bland at first but like anything new give them the benefit of the doubt and keep using them.

Look for Raw (though technically none are raw – they can be sun dried or slow roasted), Organic, preferably Fair Trade, Cacao Nibs I buy mine from my local Mom’s Organic Market but you can find them almost anywhere including Amazon or www.iherb.com (use BOT164 as a coupon code for a discount on your first order).

The superiority of chocolate, both for health and nourishment, will soon give it the same preference over tea and coffee in America which it has in Spain.       Thomas Jefferson

My favorite way to consume my cacao nibs is in a smoothie and my most favorite combination is:

ABCD Smoothie -A great afternoon pick me up

1 banana                                 2 Tbls Almond Butter                                                                       3 Tbls Cacao Nibs                 4 pitted Dates                                                                                     4 ice cubes                             ½ cup water or coconut water

Blend until thick, smooth and creamy. Enjoy!

 

Disclaimer: The information provided here is for educational purposes only and is not intended to substitute for medical counseling. Intentional Health and DIY Health & Wellness does not treat, prevent, cure, or diagnose any disease or ailment.

 

 

C is for Cacao cont’d…..

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What’s important to know are the health benefits of cacao and what form is the best way to get those benefits.

If you read part 1, you’ll note that for centuries cacao was consumed in liquid form though not the Swiss Miss instant variety. Look for Raw Unsweetened Cacao Powder. Look for Dark Chocolate with 70% cacao. And my favorite, Cacao Nibs.

To be considered “dark”, the chocolate must have at least 35% cacao but please note, the research and resulting benefits have all been done with dark chocolate with 70% cacao.  Although 70% is considered bittersweet, it is satisfying and you won’t keep craving more and more as in that big bag of M&Ms I used to devour at the movie theater.

Health Benefits from Recent Research:

Better Mood: The carbohydrates in cacao raise serotonin levels in the brain.  Cocoa contains tryptophan, an essential amino acid required for the production of the neurotransmitter serotonin. Enhanced serotonin levels can lower anxiety levels and improve mood.

Reduced PMS Symptoms: whether it’s the magnesium or the tryptophan, who cares, it works!

Eating cacao also helps to release endorphins, the “I feel good” natural high. Perhaps, this is why we have so many chocoholics.

Just the smell of cacao can increase theta brain waves. Think relaxation.

Healthy Heart and Lower Cholesterol Levels:  Cacao is full of antioxidants called flavonoids.  Flavanoids help to prevent clogged arteries and make platelets less sticky which can reduce the risk of blood clots, heart attacks and strokes.

Cacao contains healthy monounsaturated fats which help raise the good cholesterol (HDL) levels.

Suppress  Appetite: A cup of cacao before a meal will reduce your hunger. Cacao contains the mineral chromium which helps stabilize blood sugar.

More Energy: Cacao contains a substance called theobromine, a central nervous system stimulant. It helps boost your energy during that afternoon slump.

Chocolate is a perfect food, as wholesome as it is delicious, a beneficent restorer of exhausted power. It is the best friend of those engaged in literary pursuits.  Baron Justus von Liebig (1803-1873), German chemist

 

Disclaimer: The information provided here is for educational purposes only and is not intended to substitute for medical counseling. Intentional Health and DIY Health & Wellness does not treat, prevent, cure, or diagnose any disease or ailment.

 

C is for Cacao

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The Theobroma cacao tree is an evergreen indigenous to Mexico and South America. It’s “fruit” are large pods containing 1” seeds. These seeds are where all forms of chocolate and, dare I say, cocoa come from.

Basically, Americans misspelled cacao a long time ago and now some say cacao is the raw form and cocoa is the processed form but they really are all the same thing (and if you want to debate cacao vs cocoa or raw, processed, hand shelled, etc. this is not the place).

Who do you have to blame for all those sweet, decadent chocolates that originated in Europe? The Spanish conquistador, Cortes.

For 100’s of years the Mayans (dating back to 400 AD) and the Aztecs (1400 AD) recognized the value of cacao. Not only was it a healthful drink called “chicolati” (beaten drink) or xocolati (bitter drink) but the seeds were a form of currency.

The Divine drink which builds up resistance and fights disease. A cup of this precious drink permits a man to walk a whole day without food. Hernando Cortes, 1519

After Cortes conquered the Aztecs and won Mexico for the crown of Spain in 1520, he returned to Spain in 1528 with a cargo of cacao beans and chicolati making equipment.

Chocolate is a divine celestial drink, the sweat of the stars, the vital seed, divine nectar, the drink of the gods, panacea and universal medicine. Geronimo Piperni, quoted by Antonio Lavedan, Spanish army surgeon, 1796.

The beans eventually found their way to France in 1615 and to London in the 1650’s and was eventually sweetened and lightened and sweetened and lightened some more with sugar and milk becoming “a shadow of it’s former self”.

Note: Not all chocolate is created equal

Gluten- Free in a Bag

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Gluten Free is currently a marketing gold mine so you have lots and lots of products to try. But, while it is great to have some gluten free-alternatives and substitutes for your pasta, crackers, cookies and breads, it is still processed and most gluten-free products have more carbs, sugar and calorie than their gluten equivalents.

But if you just can’t bear the thought of no snacks or pasta here are some of our favorites to help get you started and make the transition.

Kame Original Rice Crackers (forget the other brands they leave a yucky taste). We’ve bought this brand since long before the gluten-free “fad”.

Le Veneziane  Penne Rigate Corn Pasta (in our house no child or guest has ever noticed the difference). Personally, most of the other brands/types on the market except for Bionatuare make me gag.

Glutino Pretzels. I’m not a fan of most of their products but these are delicious. In fact, in a taste test with popular regular brands, they won.

Trader Joe’s GF Chocolate Chip Cookies (the ginger snaps will do but have a funny texture and the meringues are great but you can easily make your own) are crunchy not chewy and really, really good.

The French Laundry Cup4Cup “Flour” – the best substitute I’ve found with no gritty after taste. King Arthur Gluten Free Baking Mix is a close second.

Mama’s Pancake Mix  – King Arthur Pancake Mix is also great and if you don’t tell, no one will notice.

Gillians Bread Crumbs  – Perfect substitute for chicken or eggplant parmesan

Canyon Bakehouse Breads – Until I found Canyon Bakehouse, I considered Udi’s GF breads, when toasted, acceptable but “gluten free bread” is really an oxymoron (a combination of contradictory or incongruous words). Breads are definitely the hardest thing to give up and to find an acceptable substitute; that is, until Canyon Bakehouse.

Processed food, whether gluten- free or not, is not real food.

As Michael Pollan’s Rule #39 in Food Rules states, Eat all the junk food you want as long as you cook it yourself.

 

Disclaimer: The information provided here is for educational purposes only and is not intended to substitute for medical counseling. Intentional Health and DIY Health & Wellness does not treat, prevent, cure, or diagnose any disease or ailment.

 

 

 

 

GLUTEN IS NOT YOUR FRIEND & GLUTEN FREE IS NOT A FAD

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Gluten is what gives kneaded dough its elasticity. Gluten is a protein found in wheat, rye and barley and some oats due to contamination during transportation and processing.

An estimated 3 million Americans have celiac disease, a genetic disorder and an estimated 20 million Americans have non-celiac sensitivity or allergy.

If you have Celiac disease, any gluten is a problem and there is a wealth of information at www.celiac.com  and other sources online.

The winter wheat used for American bread flour has a higher gluten content in order to make our soft, fluffy breads and huge bagels. American wheat is also hybridized i.e. selectively bred to have a higher gluten content unlike European wheat.  The difference between heavy, dense loaves of bread and fluffy light bread is the gluten content.

Gluten is also hidden in many products as a thickening agent. Think Cream of Chicken soup. There are many surprising products and foods that contain gluten including lipsticks, play doh,  “natural” flavors and malt. I was very unhappy when I had to give up my favorite movie theater candy, Malted Milk Balls!

Many doctors who specialize in auto immune disorders (lupus, MS, RA, thyroid disorders) suggest their patients eliminate gluten. “Gluten often causes the body to flood with inflammatory chemicals called cytokines which send an already wound up immune system in to hyperdrive, attacking tissue”, says Naturopathic physician Brooke Kalanick, N.D..

What you need to know: A gluten sensitivity isn’t just a gut problem. The New England Journal of Medicine reports 55 diseases that can be linked to gluten ranging from osteoporosis to depression, to migraines to fatigue, to balance problems.  Dr. Mark Hyman, founder of The Ultra Wellness Center in MA and author of one of my favorite books, The UltraMind Solution, considers gluten sensitivity an auto immune disease because it causes inflammation through the body. He recommends treating the cause (gluten) rather than the disease first.

So how do you treat the cause? Simply, but not always easily, eliminate gluten from your diet for 2-4 weeks and see how you feel. No expensive blood tests needed.

Is it worth trying? You bet. Many parents report that learning and behavioral problems, even symptoms of autism are reduced or disappear with a gluten free diet.

What do I eat? If you suspect you might have a “gluten intolerance”  (officially know at Non-Celiac Gluten Sensitivity (NCGS) whose symptoms range from moodiness, ADD, digestive problems to fatigue) and want to experiment start with Real Food and eliminate anything and everything out of a box or a plastic bag.

But if you just can’t bear the thought of no snacks or pasta here are some of our favorites to help get you started and make the transition.

 

Disclaimer: The information provided here is for educational purposes only and is not intended to substitute for medical counseling. Intentional Health and DIY Health & Wellness does not treat, prevent, cure, or diagnose any disease or ailment.

 

B is for Breath

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Life begins with your first breathe and ends with your last.

Just watch a baby breathe. Breathing is an involuntary action. Or is it?

While breathing is mostly involuntary, your breathing is nothing to take for granted. Breath is the fuel of life. Your breath carries oxygen to every cell, all 70 trillion of them. Breathing eliminates toxins and stressors.

Breath helps us to communicate, to calm, to center, to circulate (not just oxygen, but thoughts and insights).

 For breath is life and if you breathe well,                                                  you will live long on  earth. Sanskrit Proverb

Many mystics and ancient cultures have believed for centuries that breath is evidence of spirit and that working with breath is a spiritual practice. In many languages, including Sanskrit, Greek, Latin and Hebrew, breath and spirit are the same word.

Today, science is proving the importance of “breathing well” and its ability to heal. How you breathe affects you physically but also your state of mind and how you feel. Different breathing techniques are powerful tools.

                             We need to learn how to breathe “more slowly, more quietly,                              more deeply, and regularly”, says Dr. Andrew Weil.

How you breathe can be invigorating; it can be calming; it can bring clarity and done improperly (shallow chest breathing) can be a health hazard. We thrust our chin and neck forward especially while on the computer; we hold our breath; we stiffen our spine; we shrug our shoulders.

Healthy breathing strengthens and improves the function of your diaphragm, which will keep your spine flexible and your core strong.

Your most important tool for well being and reducing stress is your breath. You may not be able to see it but it is an invisible force.

Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.                                                                             Thich Nhat Hanh, Vietnamese Buddhist Monk

And the good news is you don’t have to be in a yoga class or have a dedicated meditation practice (though it’s a good idea), to begin breathing well.

 

Disclaimer: The information provided here is for educational purposes only and is not intended to substitute for medical counseling. Intentional Health and DIY Health & Wellness does not treat, prevent, cure, or diagnose any disease or ailment.