Category Archives: Health

Natural Ebola Prevention Strategies

So far there are no new confirmed cases of Ebola in the United States, but there have been 5000 false alarms since Thomas Duncan’s diagnosis in Dallas. This tells you how worried people are. On one hand, the Ebola virus has a particularly high mortality rate. On the other hand, Ebola is not as easy to spread as other viruses. The chance that we really need to worry about this is the United States is low, but this seems like a good time to review immune support and antiviral basics since we will have our normal viral infections to cope with as the cold weather hits.

First practice basic hygiene. This is washing your hands before you touch your face, especially your eyes, nose, mouth, or open wounds. Ebola is spread through bodily fluids and it not spread through the air, though scientists are worried about Ebola mutating to this type of dispersal.

The key to preventing colds and flu and possibly to surviving an Ebola epidemic is having a strong immune system. Ebola weakens the immune system. Survivors of past Ebola outbreaks seemed to have stronger and faster immune responses compared to those who didn’t survive. As my Ayurvedic colleagues point out, “For an infection like Ebola, which has no apparent clinical cure, natural reinforcement of the immune system may represent an oasis of hope in the desert of fear and panic.” So start with the lifestyle basics: healthy diet, moderate exercise, proper hydration, and adequate sleep.

For basic wintertime immune support, I also add probiotics, vitamin D, and vitamin C to my daily routine. When it comes to fighting viruses, some of my favorite supplements are colloidal silver, oregano oil, elderberry, and medicinal mushrooms.

None of these have really been studied with Ebola so we have to extrapolate from what we know about other viruses and remember that not all viruses are the same. For instance, elderberries have been shown to slow the replication of influenza viruses, but this does not mean that it is going to work with all viruses. On the other hand, colloidal silver has shown benefit from a wide array of viruses.

Agarikon

Agarikon

Other agents that might be theoretically useful are turmeric and agarikon. Turmeric could be useful in two ways. As an inflammation modulator, it could calm excessive inflammation that contributes to tissue damage and depletes the immune system. Turmeric also activates an enzyme called heme oxygenase-1, which in test tubes has been shown to reduce Ebola replication. Agarikon is a medical mushroom available in some of my favorite immune supporting blends like MyCommunity and MycoShield from Host Defense. Agarikon, like colloidal silver, has the potential to be active against a wide array of viruses and the other mushrooms in the blends are great immune supporters.

Please remember that all of this information is speculative since this virus it too new for us to have the studies that we would want to make confident claims. But strengthen your body and immune system to help prevent the more likely threats of colds and flu and donate to some of the many funds providing aid to those suffering in Africa.

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Stevia Beats Artificial Sweeteners For Blood Sugar

When I learned that artificial sweeteners are contributing to blood sugar problems, I decided that I needed to review the research on stevia to see how it compared. It turns out the news is good on stevia.

A recent and very thorough study on artificial sweeteners demonstrated that they are contributing to higher blood sugar levels after meals. The study showed that people consuming artificial sweeteners have different bacteria living in their gut. Then, healthy people who didn’t use artificial sweeteners were given saccharin for 6 days. Four out of the seven developed high blood sugar. The researchers used mice to determine that changes in gut bacteria were the cause. These new bacteria contributed to the absorption of some of the carbohydrates we don’t normally absorb. These new bacteria seem to make it as if we had eaten a higher carbohydrate meal. In studies on rats, saccharin, sucralose (Splenda), and aspartame (Equal and NutraSweet) were all shown to have equal negative effects on gut bacteria and blood sugar. The researchers are suggesting that these artificial sweeteners are contributing to both diabetes and obesity.

Stevia

Stevia

So this left me with the question of whether stevia might do the same thing. Stevia is a plant from South America that is now popular as a natural non-caloric sugar alternative. But unlike the artificial sweeteners, stevia holds promise of helping people with blood sugar problems. Participants eating stevia-sweetened foods before a meal showed lower blood sugar and insulin levels after the meal compared to participants given aspartame or sugar-sweetened foods. The study also showed that eating stevia before a meal didn’t lead to increased calorie consumption during the meal. Many other studies are pointing to stevia as an agent that may help with insulin resistance, the issue responsible for most cases of diabetes.

Stevia is very sweet and can have an aftertaste somewhat similar to artificial sweeteners. I find it helpful to use a little bit less than I think I need so that my food is not overly sweet. This cuts down on the aftertaste too. I am also a big fan of the flavored stevia liquids, such as the cinnamon flavored on I like to put in my tea. To read more about stevia and xylitol, the other sugar alternative I use sometimes, here is a great article from LifeExtension.

Grain-free Nachos: A delicious way to eat your veggies

I created this recipe less because I wanted to avoid grains and more because I wanted to find another delicious way of eating more vegetables. When it comes to health, we seem to get more benefit from adding healthy foods to our diet as opposed to cutting out the bad ones. Increased vegetable consumption is one of the more important things we can do for our health, along with eating fruit, nuts, legumes, reduced-fat dairy, whole grains, and fish.
A recent Swedish study found that men who ate healthier diets reduced their risk of heart attack by 18%. When combined with 4 other healthy habits, they reduced their risk by 80% compared to men who did none of these things. These healthy habits were drinking alcohol in moderation, not smoking, exercising, and avoiding excess belly fat.
This study only included Swedish men, but clearly we can guess that these healthy choices could make a huge difference for anyone.

This recipe uses several of the foods on the list of healthful foods used in this study. Eating peppers in particular has been linked to lower rates of Parkinson’s disease.

Grainless nachos #1

Grain-free Nachos

3-4 peppers (I used poblanos, but bell peppers are fine)
1 cup cooked beans
1-2 cups reduced fat Monterey Jack or other cheese
½ – 1 cup onions, chopped
½ cup sliced black olives
1-4 jalapenos, sliced (I use Jalapenos En Excabeche that I make from this recipe)
1 cup tomato, chopped
1 avocado, chopped

Optional additinal toppings: sour cream, guacamole, seasoned meat, chopped green onions, cilantro, shredded lettuce or other greens, salsa or pico de gallo, or whatever else sounds good

Cut peppers in half and remove the cores.
Flatten with your hand onto a baking sheet.
Toss on the beans, cheese, onions, black olives, and jalapenos.
Bake at 425 degrees for 20-25 minutes until the cheese starts to brown and peppers get a little bit soft.
Sprinkle tomatoes and avocado and anything that you like on top and serve.
Note: In these pictures, I was making a double batch because they make awesome leftovers when reheated.

Grainfree nachos finished

Longer Telomeres for Longer Lives

How do we live longer healthier lives? Is it inevitable that our cells will stop functioning properly and we will get chronic degenerative diseases like diabetes, heart disease, and dementia? My goal is to support my body now so that I can delay the “inevitable” for as long as possible.

We can keep our DNA and therefore our bodies functioning optimally by emphasizing healthy diet and exercise. A recent small study by Dr. Dean Ornish demonstrated that following a healthy lifestyle plan could actually lengthen our telomeres. Telomeres are the genetic caps on the end of each DNA strand. I think of them like these plastic protectors on the ends of shoelaces.

shoelaces
As our cells divide, our DNA is copied. With each copy, the telomeres get a little shorter. Eventually, we can lose so much of our telomeres that our DNA is not longer protected. The cells produced at this point don’t have all the tools they need to be fully functioning cells and our health can suffer.

The shortening of telomeres has been linked to many chronic diseases including some forms of cancer, stroke, cardiovascular disease, obesity, osteoporosis and diabetes. Because of this, some people regard telomere length to be the best marker of our true biological age.
In Dr. Ornish’s study, participants followed a plant-based diet, exercised regularly, and participated in stress reduction activities like gentle yoga-based stretching, breathing exercises, and meditation. The 10 men doing these lifestyle interventions had a 10% increase in the length of their telomeres over 5 years. The control group showed a 3% decrease in their telomere length during that time.

Life Style Changes_graphic_v2

This was just a small study using participants who had prostate cancer, so we cannot definitely say that everyone making similar healthy changes will see the same results. We also need more studies that confirm that longer telomeres contribute to longer healthier lives, but we know that these types of beneficial changes make sense anyways. Additionally, another study showed that women who took multivitamins had longer telomeres that their peers the same age who didn’t.
I consider studies like these to be further motivation for us to make these types of healthy changes to our lives. They give us hope that we can even undo some of the damage we might have already done by making better choices today.

Potassium Powerhouse Foods for Stroke Prevention and More

I frequently recommend foods high in potassium to my patients with high blood pressure. A recent study has me thinking I need to recommend these foods to more patients. This new study revealed that postmenopausal women who consumed the most potassium reduced their chance of stroke by 12% compared to those who ate the least. Women who didn’t have high blood pressure noticed an even better outcome from eating more potassium with a 27% reduction in strokes. Potassium is thought to improve the functioning of small blood vessels in the brain and throughout the body, partially by improving nitric oxide formation which can help open up blood vessels.

Rainbow Chard

Rainbow Chard

In truth, I recommend high potassium diets to most of my patients by encouraging them to eat a lot of vegetables. I believe that one of the reasons we need to get our 5-7 servings of veggies and fruit every day is to make sure we get adequate potassium. The average adult needs about 4700 mg of potassium a day. Many of the best potassium-rich foods are vegetables. For instance, a cup of cooked Swiss chard offers around 900 mg of potassium. Other high potassium foods include spinach, bok choy, beets, nuts, and dried beans. For a great list of potassium-rich foods, I like the chart available from World’s Healthiest Foods. My husband and I additionally take an electrolyte mixture that includes potassium when we work on the farm during these hot summers. Another good choice might be coconut water to help replace some of the potassium lost through sweating.

By emphasizing potassium intake, we get all of the benefits offered by this crucial mineral. Potassium is essential for nerve function throughout the body and especially in the heart. Getting adequate potassium can help preserve bone density and prevent the formation of kidney stones. Potassium deficiency might contribute to premenstrual issues and possibly the development of diabetes. As I mentioned above, eating high potassium foods can be one of the steps to help people reach a healthy blood pressure goal. And when we eat high potassium foods, we also get the full range of powerhouse nutrients that these foods provide. It is likely that these additional minerals, vitamins, and antioxidants from fruits and veggies contribute to some of the cardiovascular protection seen in these studies.

So figure out what high potassium foods you love to eat, and if you want some tips on getting more vegetables in your family’s life, check out my blog on getting kids to eat veggies.

Working in the Garden to Save the Bees

I have been really enjoying watching all the varieties of bees and butterflies in our garden this year. When our catnip was blooming, I swear the entire hive that lives in one of our trees was collecting nectar from it. I feel a pure delight just from knowing that we are creating a happy home for them on our farm. And we know that we have all of the pollinators we need to keep our crops producing.

This bumblebee is enjoying my basil flowers

This bumblebee is enjoying my basil flowers

As I plant my fall garden, I am going to continue to keep the bees in mind. There are many plants that I love that also feed the bees. Some bee friendly plants are dill, maple, yarrow, cosmos, Echinacea, sunflower, comfrey, elderberry, black-eyed Susan, squash, and basil. And it is important to make sure that in every season the garden offers something for our helpful insect friends. Especially, the bumblebees need continuous blooms throughout the warm seasons since they don’t store honey like the honeybees. We are talking about doing a late planting of summer squash and dill for us and the bees.

Our farm is also an organic farm, which means that we don’t use any of the pesticides that may bee threatening bee populations. It is estimated that one third of the honeybee population has been wiped out since 2006 due to colony collapse disorder. No one is sure what exactly is causing the colony collapse, but many scientists now believe that some pesticides are a significant factor. So by not using insecticides in your yard and garden and buying organic foods, you can reduce that amount of pesticides that both you and the bees are exposed to.

To learn about more things you can do to support bees, check out bumblebee.org.

Granny’s Pickled Okra Recipe

This unusual cool spell has made me start thinking it is already fall. Like women and grannies of the past, I spend considerable effort in the summer and fall getting ready for winter. While my husband gathers firewood for us, my job is to preserve the summer’s harvest so we have an abundance of our own food through out the winter.

I particularly love making pickles. I give them as gifts as well as enjoy different pickled vegetables throughout the winter. When it comes to okra, this is a great way to preserve it without adding a bunch of calories like frying okra does. Okra is a good source of several vitamins and minerals as well as fiber, which is important for colon health and blood sugar. Finally, there are other health benefits from that okra mucilage, which is responsible for its slimy texture. This mucilage can soothe the gut and help absorb toxins in the digestive tract. It may even promote healthy cholesterol levels.

My friends tell me I make the best-pickled okra. I use the red okra we grow on our farm and sell at Ozark Natural Foods. It gives it a pretty pink tint.

Pickled okra

This recipe is one I got from husband’s granny who got it from her mom. I am proud to continue this Arkansas tradition by making it for my friends.

Granny’s Pickled Okra

20 ounces of small okra

2 pods hot red or green pepper

2 cloves garlic peeled

2 cups vinegar

¼ cup water

3 Tablespoons salt

¼ tsp celery seed or mustard seed (optional)

Pack okra into 2 hot sterilized pint jars. Put 1 pepper pod and 1 garlic clove in each jar. Bring remaining ingredients to a boil and pour over the okra leaving a ½ inch head room.

Process for 10 minutes in a hot water bath following professional instructions like these from Ball. http://www.freshpreserving.com/tools/waterbath-canning

Let stand for 4 weeks before using.

 

I have to admit I usually quadruple the recipe and use this ratio of water and vinegar for the brine:

1 scant cup salt

2 quarts apple cider vinegar

1 quart water

1-2 tsp celery or mustard seeds (or combination of both)

I sometimes additionally put in 1 tsp of dill seeds to the brine and/or 2 whole black peppercorns per jar. I also bring the brine to a boil while I am sterilizing the jars, but I wanted to give you granny’s original recipe the way she wrote it.

Here is an interesting recipe for bread and butter okra pickles I’ll have to try next.

And finally, here are some pictures of my husband from today doing his winter preparations. One of our shade trees died of Dutch elm disease, but at least we know where our firewood is coming from this year.

Tree cutting

Tree down

Winter is coming!

Shower Hokey Pokey: 1-minute a day to decrease your stress

I put my right leg in. I take my right leg out. I put my left leg in. And I think you can guess some of the next steps, but why am I doing this in the shower?

After my normal warm shower, I turn the temperature to cold and step aside. Then I put one limb at a time into the stream of cold water, usually with that silly children’s song going through my head. I have to confess I don’t usually do this in the wintertime, only summer.

The theory is that exposing yourself very briefly to cold water helps your body learn to adapt to stress. Cold is one of our most ancient stressors, and our body can use it to learn to respond to all stress better. We can’t necessarily do the same thing by exposing ourselves to terrible traffic or bad bosses in short doses.

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A small study showed that a 1-minute cold shower at the end of a regular shower increased immune function and decreased the number of colds among participants. Improved immune activity is just one of the benefits from improving one’s stress response. By balancing out our cortisol response to stress we can potentially increase our energy, mood, memory, and metabolism. Elevated stress levels can also contribute to cardiovascular disease and blood sugar issues. So this simple 1-minute activity has the potential to help our health in numerous and profound ways.

The exposure to cold water might also improve metabolism as the body warms itself back up. This could possibly help some of us achieve our weight loss goals.

In addition to doing the shower hokey pokey, I take adaptogenic herbs to further improve my stress response. These herbs can help with all of the issues I mentioned above. I notice that they particularly help my stamina so I can work long days at my job and than some more on our farm. One of my favorite blends of adaptogenic herbs is Gaia Adrenal Health. It contains Ashwagandha, Holy Basil, Rhodiola, and Schisandra. Other great adrenal herbs are Maca, Astragalus, and American Ginseng. Try a few to see if one works better for you.

Directions for the Shower Hokey Pokey

After your normal shower, turn the faucet to cold or at least cool and step away.

Put the back of your right leg in the cold stream. Take it out.

Put the back of your left leg in. Take it out.

Turn around and put the front of your right leg in. Take it out.

Then front of left leg.

Put the outside then inside of your right arm in.

Same with left arm.

Then put your chest and face into the cold water.

Turn around and get your back in briefly.

And that’s what it’s all about!

Maca Smoothies for More Vibrant Days

On hot summer days, I tend to have more smoothies for breakfast. Though there are many ingredients I love, the maca I am adding seems to contribute to my sense of wellbeing. This is probably because maca is an adaptogen and a hormone balancer.

By adaptogen, I am referring to maca’s ability to reduce the negative impact stress has on our bodies. We might still experience the stress, but it is not as harmful on our overall health. A recent study showed that women who experienced more stress burned fewer calories after eating a high fat meal compared to the women with fewer stressors. The study showed that the higher stress levels correlated with higher insulin levels, which can contribute to belly fat. The study didn’t address adaptogens like maca, but in theory, these types of herbs might improve insulin levels and therefore help our metabolism. I also find that adaptogens give me more stamina to get through long days.

Maca powder

Maca powder

The other popular benefit of maca is as a hormone balancer for both women and men. It is maybe most widely known as a libido enhancer. It isn’t going to necessarily help everyone since not all libido issues are related hormones, but for those cases, it can be a great choice. Consuming maca might also help conditions like prostate issues, PMS, hot flashes, acne, and even some types of depression.

Because maca is traditionally used in fairly large quantities, it is a perfect item to add to a smoothie or other food. I usually put 1-2 teaspoon in each smoothie. When I added 3 teaspoons I noticed a bit of a spicy radish-like taste that I didn’t like.

Here is my current smoothie recipe:

1 scoop Sunwarrior Chocolate Warrior Blend or other protein powder

1-2 tsp Barley grass or other greens powder

1-2 Maca powder

2 Tbs Almond butter or other nut butter or nuts

1 tsp Cacoa powder

1-2 Tbs ground Flaxseeds and or chia seeds

1 Tbs Coconut oil

1 to 1 ½ cups water

Blend in a blender until smooth with any of these other ingredients I might want that day:

Fresh or frozen fruits or veggies like avocado, baby greens, or sprouts

Coconut water to replace some of the water

¼ tsp Turmeric with a pinch of black pepper

1/2 tsp Cinnamon

½ -1 tsp of the turmeric paste I made for my Bulletproof Turmeric #2 recipe

You can also empty the contents of supplement capsules into the smoothie such as probiotics, amino acids, and herbal supplements. Basically any that doesn’t make the smoothie taste strange.

Make it something delicious that you love to drink and enjoy some vibrant days this summer.

Would You Like to do a Healthy Food Experiment with me?

This food experiment was inspired by a recent consultation with a patient who had found that if she regularly ate avocados and apples, she felt significantly healthier. I theorized that the fats in the avocados were enhancing her absorption of the nutrients and antioxidants in her other veggies. The apples were maybe helpful as a source of quercetin, which has antihistamine, anti-inflammatory and antioxidant benefits.

I frequently have patients do food experiments to help them figure out foods that are wrong for them, but this recent patient got me thinking about new ways to find the foods that are right for a particular individual. Since we are all unique, our nutritional needs differ slightly from person to person. I always recommend a varied diet to help people get the wide range of nutrients and antioxidants they need and maybe hit on those foods that really resonate with them.

blueberries

But to see if you can find a few foods that really help you feel vibrant, try this experiment with me. Check out the list of the 100 healthiest foods from World’s Healthiest Foods. Pick 10 or so foods from that list that appeal to you in some way. Try to choose a few foods that you haven’t eaten much before or are in season right now, like blueberries. For each food, eat a normal serving or two for three days in a row, while eating normally otherwise. Then try the next food on your list and so on. Take notice if there is one or more of these foods that you feel better after eating or you start liking more, or even craving! You could also find one that doesn’t agree with you. Just because it is healthy doesn’t mean it is the right food for everyone.

For each of these foods, World’s Healthiest Foods has a description of the health and nutrient benefits. Plus, there are recipes to inspire you with different way to prepare your chosen foods.

The same principle can be applied to herbs. If you take an herbal tincture or tea for three days in a row, often it will start tasting better to you (or at least more tolerable) by the end of those three days. This can be a message from your body that an herb is right for you and your tastes are adjusting to accommodate to what is healthier for you. If you don’t tolerate the taste any better, maybe try another herb that has the benefits you are looking for. Many of my friends have found that they like Kava kava better after trying it for a while, but it doesn’t agree with one so she uses California poppy instead to help her relax.

This experiment could be a great way to explore new foods and become more attuned with your body at the same time. I would love to hear about what you have learned from this experiment, so please leave a comment.