Tapping Into Possibilities

Cast in Stone or Just a Blueprint

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My great grandfather was both an architect and a builder in the late 1800’s/early 1900’s in Washington DC. I like the idea that while he designed the structure and drew up the plans, those plans were not cast in stone. As the house evolved, he could make changes and the finished home could look significantly,or just slightly,different from the original plans.

Everybody’s talking about DNA and your genes these days. Do you have this marker or that predisposition? Everybody’s talking as though this blueprint is cast in stone.

Or is it?

Nurture vs Nature? My money’s on the Nurture, again.

Like my great grandfather, I want to be able to alter those blueprints if I want to and I’m glad to report I can.

Research shows that lifestyle i.e. how you live and what you eat is 3 times more important than what your genes “say”. 30-40% of who you are is determined by your genes and the rest is up to you (60-70% are pretty good odds to me).

While your DNA may be passed down, it is NOT fixed. Your lifestyle CAN modify your genes.

Research from the Linus Pauling Institute at Oregon State shows that cruciferous vegetables like broccoli, cauliflower, kale, cabbage and spinach can protect a baby’s genes in utero from mutation and toxins such as BPA. You really are what you eat.

What we hear about is Genetics: the study of genomes (our chromosomes and the inherited DNA they contain).

What we don’t hear much about (yet) is Epigenetics: the study of epigenomes which is the cellular material on top of your genomes that can be altered.

Think of genomes as the hardware in your computer and epigenomes as the software.

And how do I rewrite that software? Well, I think we all know the answers; now we just need to make them a priority. Real Food. Exercise (walking and dancing do count) and Stress Reduction i.e. figuring out how to create “ease” in your life which for me is more breath work, meditating and getting rid of stuff.

The world would have you agree with its dismal dream of limitation. But the light would have you soar like the eagle of your sacred visions. Alan Cohen

NURTURE YOUR HEART

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Nurture: to feed and protect, to support and encourage, to educate and train.

My father had a heart attack at 44 playing tennis (he was overweight, smoked and drank martinis at lunch); 30 years later (he was his ideal weight, he didn’t smoke or drink martinis at lunch) he had a pacemaker installed and 10 years later died of a heart attack on the golf course. Current “medical” wisdom may say, I am “predisposed” to heart disease but I put my money on Nurture not Nature.

There are many heart healthy foods and many not so heart healthy foods. You can find lists and list of foods that will explain all the reasons you should eat them but the important thing is to find foods you love that also love you.

Just because a food loves you (take Mackerel for instance) doesn’t mean you’ll love it or even eat it for that matter so enjoy as many of the foods listed below as often as possible.

Foods I Love that Also Love My Heart
Sweet Potatoes – high in carotenoids which protects the heart from free radicals
Dark Chocolate – contains phenols which are anti-inflammatory keep arteries unclogged
Walnuts – rich in omega-3 ALA which appear to have blood thinning benefits
Garlic – a fresh clove a day will keep that doctor away
Green Tea – loaded with anti-oxidant polyphenols which block LDL absorption in gut
Oatmeal – soluble fiber which helps eliminate LDL (bad) cholesterol & fatty compounds
Tumeric – eat lots of curry as the curcumin stops artery clogging fatty deposits and cellular waste
Papaya – full of potassium which is needed for a healthy heart beat
Oranges – high in flavonones which decrease LDL, increase LDL
Dried Plums aka Prunes – high in soluble fiber and antioxidants & frozen make a great dessert for dieters
Asparagus – high in saponin which reduces LDL
Wild Caught Salmon – omega 3’s which help prevent oxidation of LDL
Olive Oil – rich in monounsaturated fats that lower LDL
More Foods Rich in Soluble Fiber: lentils, apples, strawberries and black beans

Foods which You May Love (but I don’t) that also Love Your Heart
Cayenne – capsaicin improves circulation, lowers cholesterol, prevents blood clots
Mackerel & Herring- loaded with omega 3’s that reduce plaque & risk of arrhythmia
Flax seeds – vegetarian omega 3’s

The thousand mysteries around us would not trouble but interest us, if only we had cheerful, healthy hearts. Friedrich Wilheim Nietzsche, 19th c German philsopher

Disclaimer: The information provided on this website is not intended to substitute for medical counseling. Intentional Health does not treat, prevent, cure, or diagnose any disease or ailment.

COLD AND FLU, WHAT SHOULD I DO?

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First off, a disclaimer, I do not get flu shots, nor does anyone in my family. One of my children had a life threatening severe reaction to a flu shot in 2002 which was mandated by her employer.

Yet, without ever having had a flu shot, no one in my family has had the flu. Are we a statistical anomaly or do we just practice regular PM i.e. preventive maintenance?

Your car won’t get sick if you change your oil on time, check your tire pressure, use the correct fuel, etc. Doesn’t it make sense to practice a little PM on yourself?

The PM practices we use are easy and inexpensive.

Sleep: If you don’t get enough sleep, it weakens your white blood cell activity and reduces your number of natural killer cells. Reduced NK cells increases your risk of getting sick. A Carnegie Mellon Study showed if you got less than seven, yes 7, hours of sleep per night you were three (3) times more likely to get a cold. NK cells are one of your first lines of defense.

Seven hours you might say is impossible but this time of year, more than any other, is the time to sleep, rest, hibernate. It is the “natural order” to sleep more this time of year. Look at the trees, the animals.

Wash your hands and don’t double dip. Viruses can live for several hours on hard surfaces, hands and tissues. Viruses easily spread from your hands to your face. Washing your hands for 20-30 seconds with soap literally forces the viruses off your hands and is much more effective than hand sanitizers even those with a 95% alcohol content. Don’t use an antibacterial soap as they can lead to antibiotic resistant bacteria. Regular old soap works just fine. A Clemson University study showed that 3-6 double dips left behind 10,000 bacteria so skip the dip at your Super Bowl party.

Vitamin D3:  In a Yale Medical School study, participants with low D levels (below 38 nanograms per millileter) were 51% more likely to catch a cold or upper respiratory infection. According to the Endocrine Society and Michael F. Holick, M.D., professor of medicine and physiology at Boston University Medical School 2000 iu per day is the basic maintenance dose but you may need more depending on your levels. See your doctor and have your Vitamin D levels tested.We take 6000 iu daily and when we’re feeling sniffly 50,000 iu daily for 3 days to give our system a little boost. See Past Articles above for more information on Vitamin D.

Use a Neti Pot. A neti pot or nasal irrigator will keep your nasal passages moist and flush out the bad guys. Cold causing viruses survive longer in dryer environments. A neti pot is also great for sinus congestion, pressure and headaches.

Reduce Sugar Intake and Take a Probiotic. Comfort food is not your friend during flu season. Bacteria and viruses feed on sugar. Sugar is acidic and bad guys love acidic environments so increase your fruits and veggies which are alkaline and decrease sweets and alcohol. A healthy immune system begins in the gut. Probiotics repopulate the gut with good bacteria and there is evidence that these good bacteria boost the immune response, reduce inflammation and may help fight infection.

For more ideas to Prevent and Combat, keep reading.

Disclaimer: The information provided here is not intended to substitute for medical counseling. Intentional Health does not treat, prevent, cure, or diagnose any disease or ailment.

COLD & FLU, WHAT ELSE CAN I DO?

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There is no “cure” for any virus but there are ways you can defend your body against infections and strengthen your immune system. These Natural Remedies, some of which have been used for centuries, which have also been university studied and published in peer reviewed journals, are staples in our medicine cabinet.

Prevent:

Emergen-C – 1000mg vitamin C plus vitamins, nutrients & electrolytes. Vitamin C amps up the production of infection-fighting white blood cells. This is not just for cold prevention. Better than Gatorade for restoring post work out electrolytes plus it gives you a boost of energy from the B vitamins for that afternoon slump. Purchase from iherb.

Carlson D drops 2000iu per drop. Numerous studies have shown the relationship between low D levels to increased respiratory infections and flu and that D stimulates virus killing proteins. 1 drop per day, no taste, what could be easier. Increase at first sign of cold/flu. Purchase from iherb.

Thieves Waterless Hand Purifer – containing natural anti viral/anti bacterial essential oils – clove, peppermint, eucalyptus, cinnamon and lemon. These oils were used in the Four Thieves or Marseilles Vinegar used by grave robbing bandits to protect themselves during the 15thc plague. Purchase from Young Living.

Combat: Try these natural remedies if you are just getting sick or are already sick.

Oscillococcinum – homeopathic remedy (I know some are skeptical but we’re not), in production for 65 years and the #1 flu remedy in France, reduces and relieves the symptoms of flu and cold. Purchase from iherb.

Black Elderberry Extract – antiviral properties against 10 different strains of influenza. Mix 2 tsp with hot water, a drop of peppermint oil and raw honey. This “recipe” is an old Amish formula for symptoms of colds, flu, coughs and fevers and it tastes good. Black Elderberry extract has been studied extensively inIsrael and is used by the Israeli army for immune support.  We use Natures Answer Sambucus. Purchase from iherb.

Peppermint Oil – is an expectorant (loosens congestion), clears sinuses, reduces fever. Several drops rubbed on feet reduces fever, 5-7 drops diluted with 1 tablespoon almond or olive oil rubbed on chest and neck, inhale to clear sinuses, behind ears and on neck to eliminate all kinds of headaches. University tested for alertness, concentration, focus and memory. We use Young Living. See more information on Peppermint Oil, one of my favorite essential oils, above in 2012 Articles.

Raw Honey – contains propolis, a phytonutrient that fights bacteria and viruses and increases the water content in bronchial tubes. Honey, and the darker the better, has been proven to have antimicrobial and immune fortifying properties. Add to Black Elderberry Extract and add hot water to make a soothing “tea” or swallow 2-3 tablespoons and follow with 2 glasses of water.  iherb carries a number of brands but buying locally is best.

Fisherman’s Friend Menthol Lozenges – menthol is made from peppermint and other mints, has an anesthetic effect on sore throats. Purchase from iherb.

Thayers Slippery Elm Lozenges – used by Native Americans for centuries. Slippery Elm contains a mucilage that coats the throat. Use for coughs and sore throats. Purchase from iherb.

www.iherb.com Use coupon code BOT164 on first purchase for $5 discount.  Great source for supplements, natural personal care products and organic foods.

www.youngliving.com use my id 744096

Disclaimer: The information provided here is not intended to substitute for medical counseling. Intentional Health does not treat, prevent, cure, or diagnose any disease or ailment.

THE TWELVE DAYS of, I mean, BEFORE CHRISTMAS

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If you’re still making that list and checking it twice, here are some ideas from my list and this year it is all about nourishment.

NOURISH – Old French “norir”- to feed, care for. To support, encourage, supply with what is necessary for life, health and growth.

Give a gift of nourishment to your self or a loved one this holiday season. Feed your whole self – not just your physical self but also your emotional, spiritual and mental self – with some of the following ideas.

Soaps and Bath Salts from The Joyful Bath Co. Bethesda resident Rochel Roland made a career switch to create the most heavenly bath salts and soaps. All natural, no preservatives or artificial fragrances using mineral rich salts from the Mediterranean and Dead Seas  and other natural ingredients like coconut oil, ginger root, green tea. My favorites are N’lla Buttermilk with buttermilk powder. The soap has buttermilk and coconut powder and coconut oil and is gentle enough to wash your face with. I also love Green Tea Glee with Peppermint. Available this year at certain Whole Foods or from www.joyfulbathco.com

The gift of Sangha/a practice community. While you can easily buy a dvd and practice your yoga at home or download a guided meditation, Buddhism places a high priority on having a community of practice in order to cultivate and maintain and continue the energy of mindfulness. Consider a Gift Certificate to The Mindfulness Center in Bethesda MD. This gem on Elm Street has a wonderful balance of yoga, tai chi, NIA yoga dance, meditation and breathing classes to appeal to all ages and stages of ability. www.themindfulnesscenter.com

Forbidden Rice from Lotus Foods available at www.iherb.com . AKA Black Rice and the Emperors Grain, this fragrant, dark purple, nutty, organic heirloom rice was once grown exclusively for the Emperors in China. Forbidden Rice is grown on small family farms in China and is rich in antioxidants and iron. They also carry all the Lundberg Rices (my favorite) is Jubilee. If you’re not familiar with this site, it is a great discounted source for your favorite supplements, personal care and health food needs. For first time shoppers, enter coupon code BOT164 for a $5 discount.

Oil of Peppermint – Don’t just think candy canes. There are over 100 studies on PubMed (The National Library of Medicine) on peppermint oil including tension headaches, “emotional irritation”, depression, athletic performance, concentration, mental accuracy and the list goes on. Oh, and did I forget to mention, peppermint stimulates the brain’s satiety center and curbs appetite!

There are many good brands, just make sure it is menthe piperita therapeutic grade essential oil and is not diluted. My favorite brand is Young Living. See product purchase information in the Product section above.

More Nourishing gifts and ideas tomorrow…….

Tools in Your Toolbox

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I’ve been using this term for years to describe one’s approach to one’s health. I’ve written about how we need to have a number of choices and options whether it’s for stress relief (reading, writing, exercise, yoga, meditation, breathing) or for inflammation/pain relief (magnets, essential oils, arnica, frankincense, omega 3’s, tumeric, garlic).

I participated in a Social Media webinar recently for understanding the basic landscape of social networking for one’s professional needs (unfortunately I’m not ready to Twitter yet). The presenter spoke about building relationships off and online and that the various social media (Facebook, Linkedin, Twitter, etc) were just “tools in your toolbox”.

Is Tools in Your Toolbox now such an overused term that it’s lost its impact and value? I think not. I hope not.

The bottom line is we should never get too attached to one method/one way/one modality/one belief whether it’s for our health, our relationships, our business or for anything we care about.

The presenter used a great analogy. The reason we need a number of tools in that toolbox is that if we only have a screwdriver, it’s going to be difficult to hammer those nails or cut those wires.

If you only take a statin drug for your high cholesterol there are many other “tools” to consider such as diet or CoEnzymeQ10 or Omega 3’s. If you only take an SSRI for your depression, there are many other “tools” to consider such as B12, Vitamin D, magnesium, yoga or hypnosis.

If you think there is magic bullet, a single panacea, especially a chemical one,  to “cure” whatever ails you, think again.

(Panacea – remedy for all diseases, evils, or difficulties; a cure-all. From the Greek panakeia – all healing.)

 

 

 

 

 

 

 

 

Mary, Mary Quite Contrary How DID Your Garden Grow?

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Or Invasion of the ……Cucumbers.

My fledging attempt at vegetable gardening was not a thing of beauty like the gardens in magazines but I loved planning it, planting it, nurturing it (though my maternal skills need some improvement), watching it and harvesting it.

This spring I took a leap and planted more than the usual tomatoes, basil and other herbs in pots. I pulled out some aging boxwoods which is the only good sun on our postage stamp sized lot and planted squash, eggplant, cabbage, peppers, potatoes and tomatoes.

Reap what you sow? Well, yes and no. You don’t always get what you wish for.

Squash:                           Me – L                  Squirrels – W

Cabbage                          Me – L                  Bugs     – W

Heirloom Tomatoes      Me – L                  Drought/ Lack of Nourishment – W

Sun Gold Tomatoes      Me – W (if you count reaping enough to eat while I’m watering)

Roma Tomatoes           Me – W    see recipe above

Peppers                          Me – W (I guess I won but only green and purple, no red or yellow)

Potatoes                         TBD

Eggplant                          Me – W       but seriously how much eggplant can you eat?

Cucumbers                      Me –  W       A total blow out victory.

Could I have done a better job? Weeded more? Watered more consistently? Of course, but I’m not discouraged. It was fun and rewarding; I’m thinking about a fall crop even though I have another month to enjoy what’s already planted.

Along the way, I learned about gardening, timing,  food production, patience and the joy of eating locally, seasonally and organically. I don’t think I’ll ever eat another winter tomato or cucumber. There is nothing better than a cucumber right out of the garden sprinkled with sea salt.

I also learned that what I’m doing is really doable for everyone.

How much do you know about the World War II Victory Gardens?

Victory gardens were encouraged by the government to reduce the pressure on the public food supply. There were 20 million, yes 20 million, planted and they produced as much food as commercial production estimated at 9-10 million tons.

This is serious gardening. Gardens were planted in front and back yards, roof tops and empty lots. Neighbors pooled their resources and formed cooperatives.

As important as the food they produced, is the sense of community they produced, the sense of accomplishment and contribution and the boost of morale. Sounds like something we could all use a bit of.

Seed thoughts of peace, moistened by love, tilled by right action, weeds of discord pulled by diligent action. The harvest shall be abundant joy sustaining future generations. From Voices of Our Ancestors: Cherokee Teachings from the Wisdom Fire by Venerable Dhyani Ywahoo

A Little Gin and A Lot Less Pain

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For the past 6 weeks two family friends and I have been running our own “trial” on an alternative to OTC anti inflammatory pills which often do work on those aches and pains but come with their own risk of side effects.

Have you ever heard of gin soaked golden raisins for arthritis? This was a new one to me but I’m always open to trying the safe, no side effect route first.

This folk remedy was mentioned on the radio by Paul Harvey in the 1990’s and has been circulating the internet ever since. It was also highlighted on Dr. Oz in the fall of 2010 as a folk remedy that works.

Did they “cure” us? Of course not but they did help. Not for every ache but for a couple stiff shoulders, a painful hip, a head ache and stiff and aching hands, they made a difference. And they taste good.

It could be the gin. It could be the raisins. It could be the placebo effect (if you believe strongly in a treatment, endorphins, which are our natural pain mediators, kick in).

Why Gin? Gin is made from distilled rye and other grains (so if you’re celiac this remedy is not for you) and juniper berries which give gin its flavor and which are full of anti-inflammatory compounds (menthol, limonene and terpenes). Juniper berries are also high in Vitamin C. Juniper berries have been used since the Middle Ages for pain.

Why Raisins? Raisins are rich in anti-oxidants, B vitamins, minerals such as iron, potassium, calcium and are considered a natural pain killer. Perhaps it’s the sulphur used in producing the golden raisins. Sulphur has anti inflammatory as well as pain relieving chemicals including aspirin-like salicylic acids.

An elderly gentleman had such amazing results he started a company called www.drunkenraisins.com!

The recipe is listed above under Recipes.

The worst thing that can happen is they don’t help you but what if they do? Nothing ventured, nothing gained.

A Pain in My….Neck…..Part II

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Frankincense reduces inflammation, chronic and minor pain.

In a recent study patients with osteoarthritis of the knee had significantly less pain and better mobility after taking the Indian Frankincense-enriched supplement 5-Loxin. Patients who took the highest dose (250 milligrams) felt relief after only one week.  The supplement also slowed the activity of an enzyme that eats away at cartilage which could indicate the reduction of the progression of the damage. Hmmm…maybe the Wise Men knew something when this tree resin was one of their gifts.

Brands to try: Source Naturals Boweillia or Life Extension 5-Loxin

Arnica: Sesquiterpene lactones in the yellow arnica flower decrease inflammation and boost the immune system.  In a 2007 Swiss study of 200 patients, arnica gel eased pain and restored joint function just as well as ibuprofen. Great for acute injuries as well like sprains, bruises and post operative healing. Apply 3-4x day. Consider also taking homepathic arnica 3 pellets under tongue 3x day.

Boericke & Tafel Arniflora Arnica Gel

Omega 3 fatty acids – very important for long term pain reduction as they break down in the body in to anti-inflammatory compounds. For chronic pain, 2000-4000 mg day. We like Nordic Naturals or Carlson Labs Lemon Flavored Fish Oil in liquid form (1 tsp = 1000 mg) because in pill form you have to take quite a few to get 2000 mg of EFA.

Silica – Jarrow brand Jarrosil – great for bones and joints

Anti Inflammatory Foods

Pomegranates. Antioxidants neutralize free radicals that can trigger inflammation.

Ginger & Tumeric rival aspirin and ibruprofen in clinical trials. Tumeric turns off the inflammatory protein NF-kkappaB in the joints.

Garlic – freshly crushed releases an enzyme called alicin which is anti bacterial and anti inflammatory. Tip: Let sit for 15 min before adding to your food so it reaches its full strength.

Green tea, cherries and rosemary are also anti inflammatory.

Beware of Bad Carbs. Research has shown high levels of insulin are linked to increased levels of inflammation. High glycemic white foods are the worst.

I’d love to know what works for you.

My Two Cents on Migraines Part II

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Magnesium is not just the anti stress mineral. It plays a vital role in the functioning of the nervous system and stabilizes blood vessel walls. Magnesium deficiency can be tested by the blood but since most of us are deficient, consider adding it to your regimen. A study using 600 mg of magnesium daily for 6 weeks showed a 41.6% reduction in headaches. See 2011 Articles above for more information on magnesium.

Food sensitivities are also a very common trigger. The most common are gluten, eggs, dairy, soy, corn and nuts. Sulphites from wine, food additives (msg and aspartame) and cheese (molds) are also common triggers. Eliminate the foods you suspect for two weeks then introduce one new food every three days to see which ones, if any, lead to a headache.

You can also get an IgG food sensitivity test and then depending on the results consider NAET to help eliminate the sensitivity (www.naet.com)

For hormonal imbalances,  lower your estrogen and increase your progesterone.  Eliminate soy products, take a B complex with at least 50 mg of B-6, calcium citrate (800-1000 mg), magnesium (400-600mg) and a good multi vitamin. A topical progesterone cream might help (it helped my adolescent son with his acne and interestingly enough he has only had 1 migraine in the year he used the progesterone cream).

Studies have shown that 400 mg daily of vitamin B2 (riboflavin) reduced the frequency and severity of migraines in 37-50% of those taking the vitamin over 3 months.

Feverfew is an herb which can interrupt inflammatory reactions in your head that irritate nerve endings which then cause blood vessels to expand. A 2005 study found that a combination of the herbs feverfew and ginger relieved migraines in 48% of the participants. Daily use can prevent migraines and reduce severity and duration. 250-300 mg of standardized feverfew in morning and evening on empty stomach for 4-6 weeks.

Other things in my tool box: accupuncture, biofeedback, 5-HTP which converts to serontonin (400-600 mg daily); GLA (an omega 6 fatty acid which is anti inflammatory). A Berlin study showed GLA reduced the severity, frequency and duration  of migraines in more than 80% of the participants. Try 1300-1600 mg of GLA from borage or evening primrose oil in divided doses 2x day (don’t take with anti seizure medication).

And yes, I confess, I do have a bottle of Excedrin just in case.