Posts Tagged ‘Santa Monica’

Coca Cola, Pepsi , Mountain Dew, Sprite. You name it. I’m not a fan. Patients and loved ones often wonder why I’m so against drinking soda. One can of Coke has the equivalent of 10 teaspoons of sugar. 10. Almost 13 billion gallons of cola were consumed in the U.S. last year. That’s 130 billion teaspoons of sugar just from drinking colas. High sugar content is just one of the reasons I recommend avoiding soft drinks.

Toxic Ingredients

* Phosphorus- weakens bones and decays teeth. A major contributor to osteoporosis.

* Formaldehyde. Yes. An ingredient in plywood and fungicides. A known carcinogen.

* High fructose corn syrup- Increases body fat, cholesterol, diabetes risk,and triglycerides. Also stimulates appetite.

* Fake sugars. Known to be neurotoxic, carcinogenic, and damage optic nerve. More info.

* Food dyes and coloring- linked to hyperactivity, impairment of brain function, lack of impulse control, cancer.

* A diuretic. Makes you pee and dehydrates you. Leading to fatigue, headaches, constipation, irritability, rapid heart rate, and more.

I hope now you’re looking for healthier options. But still feel you need the sugar and caffeine boost?

For bubbles- kombucha or sparkling water with lemon or lime

Energy- chlorophyll rich foods- sea vegetables, spinach, kale,
parsley, cilantro, blue-green algae, sprouts, wheatgrass.

Sugar buzz- the best source. Nature’s finest. Fruit.

Another consequence of soda consumption is plastic consumption. It hurts your health and the environment. Listen to my interview with Beth Terry on how you can use less plastic.

Next time your thirsty or looking for more energy, have a water and a smile.

Live natural. Live well.

Heather

We all have aspirations and goals. Whether it’s a New Year’s resolution list, a spiritual or religious holiday, a milestone birthday, or just plain ready for a change, those hopes are valid and genuine. But manifesting them is a whole other story.

Why? We usually set ourselves up for disappointment by making these dreams unrealistic, get too busy with life to follow through, we don’t believe we can achieve them, or we don’t or can’t make the commitment it can some times take to quit smoking, lose weight, or go back to school in our 40s. This year can be different.

4 Tips a Better You

1- List five goals you hope to achieve. These goals can be health, relationship, finances or anything areas in your life you want to improve. Make sure you are realistic. Lose 50 pounds by February or have a best selling book in two months when you haven’t started writing, might be stretching it a bit.

2- Make a game plan for each goal. This plan should be daily, weekly, and monthly action steps. Stick to them. Cross them off your check list as you achieve them. Crossing items off is incredibly therapeutic!

3- List five to ten potential obstacles to manifesting all that you want. Be totally honest with yourself on this one. Are you ready to overcome these obstacles? Do you need a degree, more time, or a loan? Do you need to build your confidence before you take that first acting class?

4- Recruit a support team. Ask friends and family, make like-minded new friends, or join a support group to help you on the road to success. Everyone who can your cheerleader will aid in you in sustain you and keep you on track.

Let’s make 2014 your healthiest and happiest yet. Email me your success stories. And good luck!

Live natural. Live well.

Heather

Got you, didn’t I? Addiction is such a buzzword. Most people associate addiction with skid row types or the weak willed. The very opposite is true. All of my patients are addicted to something, but usually it’s to socially acceptable things. Coffee, soda, love, alcohol, shopping, approval, and dairy are at the top of the list. The hardest to give up? And the most prevalent? Sugar. Yep. Sugar. This epidemic of abuse of sugar in this country has gotten so bad that a 12 year old needed a liver transplant due to his intake of soda.

It is now a common occurrence to see children taking blood pressure medication and having what used to be called adult onset diabetes- type 2 diabetes. 5-year-olds weighing more than 100 pounds is normal. 100 pounds. Almost 13 percent of children ages 6 to 17 are obese. Something is very wrong. Teenage boys consume an average of 34 teaspoons of sugar a day. It’s recommended that adult males should eat no more than 9 teaspoons of added sugar per day.

The American Journal of Clinical Nutrition published a study conducted at Harvard proving that sugar consumption and foods that drastically raise blood levels triggers activity in the brain associated with addiction. Sugar and other stimulating addictions increase dopamine in the short term, leading to wanting more. Dopamine is released when you experience pleasure. Since 1970, American sugar consumption has gone up 17 percent. See the connection?

Unless you make all your own food from home, sugar is hidden in everything including tomato sauce/ketchup, salad dressing, soup, flavored chips, yoghurt, cereal, canned vegetables, breakfast bars, bread, fast food and chain restaurants, Do you think you’re choosing the healthier option at fast food places by ordering a salad? Think again. A McDonald’s Big Mac has 9 grams of sugar and the chicken salad raspberry vinaigrette has 13 grams. Jarred pasta sauce isn’t any better. A serving of Prego tomato sauce has more sugar than one serving of Oreos.

Tips for getting off the junk.

* Daily acupuncture is an effective way to ease the suffering of withdrawal.  It helps with cravings.  It also safely and effectively aids a patient in dealing with whatever emotions might come up.

* Avoid having sweet breakfasts, such as sweetened yoghurt and fruit, sugared cereal, and sugar-laden oatmeal.  Starting your day off with sugar sets up your entire day to wanting more.

* Eat healthy snacks to give you energy instead of reaching for an energy bar, coffee with sugar, or donuts.  Try hummus, veggie sticks, and nuts.

* Stop eating and drinking all sugars, sweeteners, and fruit juice. The slightest amount can retrigger your cravings.

* Enjoy plenty of omega 3 rich foods- walnuts, kale, hemp seeds, and seaweed snacks. They help with insulin control and healthy brain function.

* If you are having something sweet, add a little cinnamon to help regulate blood sugar levels.

Addiction. It can be an action or substance that is in any way negatively affecting your daily life, and you find it virtually impossible to stop.  How many times have you said to yourself, “No more,” only to reach for another piece of cake?  It’s time to take charge of your health and give up sugar.

Live natural.  Live well.

Heather

Are you one of those people who seems to always be coming down with something? How many special occasions have you missed, because you or a family member is sick? How many days have you called in sick this year? The stress of our every day lives taxes the body. Bad food, late nights, little to no sleep, caffeine and sugar addiction, and high stress levels every day would wear out anyone. Chinese medicine and proper nutrition can help you stay healthy and recover quickly from colds and the flu. Traditionally in China patients only paid their doctor when they were healthy. This motivated doctors to prevent illness instead of frantically trying to put out fires. Can you imagine, if we still did this today?

A lot of people have weakened immune systems due to the fast paced lifestyle most of us lead. This makes them prone to colds and the flu and even more serious illnesses. Having a lower immunity can also make you prone to being really sick for longer periods, especially when compared to someone who is relatively healthy. It’s rare to just get a case of the sniffles.Improving one’s immune system, so you don’t get sick is ideal. This process can start immediately and have a long-term impact on one’s health.

Once a person is sick, the sooner treatment is administered, the quicker the recovery. The use of Chinese medicine and herbal supplements gets rid of an infection without the side effects of antibiotics. Naturally treating an infection doesn’t suppress the contagion, but helps the body heal itself. So the bug doesn’t come right back.

9 easy preventative measures

* Eat lots of garlic

* Take vitamin C daily

* Avoid dairy and sugar

* Minimize inflammatory foods

* Support your adrenal glands

* Minimize stress

* Take a non-dairy probiotic

* Indulge in Epsom salt baths

*  Mushroom or algae source of  D3 daily

These tips result in:

* No more feeling miserable

* Have more energy

* Save money

* No more calling in sick (unless you want to)

* Avoid side effects of antibiotics and other medications

* Enjoy your life

* Make your boss happy

I can’t stress enough how prevention is key. Start today. Pick a quality probiotic and vitamin C. Make dinner using fresh garlic. Throw out all sweets. Staying healthy is really that simple.

Live natural. Live well.

Heather

Did you know that we’re supposed to get at least 30 grams of fiber a day? The average American eats only 15 grams per day. No wonder everyone is bloated, irregular, and at high risk for heart disease. Also, if you don’t poop, your body reabsorbs toxins it’s trying to flush out. One of the results- Colon cancer is now the third leading type of cancer related deaths in the US.

Keep in mind that that fiber is found only in plant foods and never in animal products. No wonder those who consume the Standard American Diet (SAD) are clogged up. We’re supposed to go three times a day. I can tell you most of my patients are lucky, if they go #2 once a day. I’ve seen some cases of once every ten days!

Health Benefits of Fiber

• Prevents colon cancer, constipation, colitis, hemorrhoids, gallstones, and varicose veins.

• Lowers cholesterol and helps prevent and manage diabetes.

• Slows the absorption of food. Thus, reducing blood glucose levels and increasing weight loss.

• Removes heavy metals and toxins and reduces the side effects of radiation.

Sources of Fiber

Fruits and vegetables- 1 medium size, unless otherwise noted.

Apple with skin                           3.0 g

Banana                                         2.0 g

Pear with skin                              4.5 g

Orange                                          2.0 g

Prunes                                           3.0 g

½ cup Brussels sprouts              4.5 g

1 large Carrot                                2.9 g

½ cup Broccoli                            1.5 g

Potato with skin                           4.0 g

1/ 2 cup Corn                               1.5 g

Beets                                             1.85 g

All half cup for legumes, grains, nuts and seeds

Barley                                   4.0 g

Black beans                        5.5 g

Brown rice                           1.5 g

Garbanzo beans                6.0 g

Green peas                         6.9 g

Hemp seeds                    16.8 g per serving

Kidney beans                     6.5 g

Lentils                                4.5 g

Lima beans                       6.5 g

Oats                                     3.0 g

Pinto beans                       5.9 g

Tips

As you increase your fiber intake, pay attention to your use of medications and certain minerals- calcium, iron, and zinc. You may need to adjust your medications, especially insulin. If you take a fiber supplement, never take your medications or supplements at the same time.

Your body could take a little while to adjust to getting the fiber it needs. So you might be a bit gassy at first. This will pass. Drinking plenty of water and chewing on fennel seed will reduce the toots.

See how important it is to get enough fiber? And how easy it is? Stock up on hummus, carrot sticks, and split pea soup, and you’ll be good to go. No pun intended.

Live natural. Live well.

Heather

Turmeric. It’s the spice that makes your curry yellow. This little yellow root is a powerhouse of healing properties. So many, in fact, that it would be hard to list them all.

Benefits

* Anti-inflammatory
* Antibiotic
* Skin conditions- eczema, psoriasis, and hives
* Pain reduction
* Metabolism
* Blood detoxifier
* Helps cough and asthma
* Gas & bloating
* Speeds up wound healing
* Heals stomach ulcers
* Prevents cancer
* Gallstones
* Slows progression of Alzheimer’s and MS
* Reduces side effects of chemotherapy
* Lowers cholesterol

Fresh is always best. But powdered and capsules will still help. Turmeric can be added to soups, stews, grilled veggies, tofu scramble, and, of course, curry. Juice a small amount with some cucumber, carrots, lemon and lettuce for a delicious, immune boosting treat every morning. You can also make into a paste with aloe vera to reduce itching from bug bites and chicken pox.

Isn’t it amazing how the things we have in our kitchen cabinet can keep us healthy? Every time we cook, we have the opportunity to improve our quality of life. Food can really be thy medicine.

Live natural. Live well.

Heather

In the hectic, fast paced world we live in today, most of us don’t get enough sleep. Sleep is key to a healthy body and mind. Keep in mind that alcohol, caffeine, sleeping pills and some medications can lead to unrestful sleep.

If you’re tired after a solid 8 hours, something else may be going on with your health.

Lack of quality sleep can lead to:

Weight gain: Chronic insomnia can cause weight gain by elevating cortisol (stress hormone) levels, which stimulate fat production. How we process and store carbohydrates can be compromised as well.

Cardiovascular Health: Insomnia may cause hypertension and irregular heartbeat.

Poor Memory: Sleep helps the brain commit new information to memory.

Mood: Lack of sleep can cause anxiety, irritability, and poor concentration.

Illness: Poor sleep weakens our immunity, make you more prone to illness. Getting enough rest is also vital to fighting cancer.

So turn off the tv and computer early, take a relaxing bath, drink some herbal tea, and get in to bed.

Sweet dreams.

Live natural. Live well.

Heather

Do you feel tired all the time? Do you get plenty of sleep and still don’t feel rested. Do you have difficulty focusing? You might be experiencing adrenal fatigue.

Your adrenals are two small glands that sit on top of your kidneys and give you energy. They regulate your stress response and secrete hormones, including aldosterone.

The adrenal glands can become fatigued for several reasons: Lack of quality sleep, stress, medications, alcohol and drug use, caffeine, and more.

Some adrenal fatigue symptoms

1. Chronic fatigue
3. Insomnia
4. Easily overwhelmed
5. Craving salty and/or sweet foods
6. Sensitivity to light
7. Difficulty concentrating
8. Poor digestion
9. Irritable bowel syndrome
10. Frequent Colds
11. PMS and Menopause
12. Low blood pressure
13. Sensitivity to cold
14. Allergies
15. Arthritis
16. Anxiety, Panic Attacks, and/or Depression
17. Low libido
18. Dark circles under the eyes

Does this sound like you? Chinese medicine and nutrition can help heal your adrenal glands. Some lifestyle changes are necessary as well. Find ways to reduce stress, get enough quality sleep, stay hydrated, reduce your coffee intake, and you’re on your way.

Live natural. Live well.

Heather

Leaky gut? Sounds pretty gross, doesn’t it? Well it is. And it’s just what it sounds like, too. The intestines become permeable, allowing toxins, bacteria, viruses, fungi and parasites to enter the blood. Ewww! Leaky gut can cause a whole host of health issues, usually misdiagnosed and mistreated. (See symptoms below.)

Causes of leaky gut

* Gluten intolerance & food sensitivities
* Use of antacids, antibiotics & non-steroidal anti-inflammatory drugs (NSAIDs- Ibuprofen, aspirin, Naproxen)
* Smoking
* Over consumption of alcohol
* Parasites
* Candida
* Regularly overeating

Symptoms of a leaky gut

* Digestive complaints, including: gas, constipation and/or diarrhea
* Chronic fatigue
* Skin conditions, including rashes, rosacea, & eczema
* Fuzzy thinking
* Mood swings
* Weakened immunity
* Chronic joint or muscle aches
* Asthma, bronchitis, respiratory infections
* Sinus congestion
* Food allergies

Foods to Avoid or Minimize

In order to heal  leaky gut it is necessary to temporarily eliminate all of the following:

* Dairy
* Junk & processed foods
* Refined grains, especially white flours
* Legumes
* Starchy vegetables- beets, carrots, potatoes, pumpkin, turnips, yams
* High glycemic fruits-banana, dried fruits, fruit juices
* Refined & fake sugars
* Alcohol, sodas, and caffeinated drinks

Foods to Eat

Make sure to eat as much organic as you can. Take a look at my posting on which foods are most important to eat organic.

* Lemon in water daily

* Non-starchy vegetables, including: alfalfa sprouts, artichokes, asparagus, bean sprouts, beet greens, bell peppers, bok choi, broccoli, Brussel sprouts, cabbage, cauliflower, celery, chives, cilantro, collard greens, cucumber, dandelion greens, eggplant, endive, escarole, fennel, garlic, ginger, green beans, horseradish, kale, leeks, okra, onions, radish, romaine lettuce, mustard greens, parsley, pickles, sauerkraut, scallions, snap peas, snow peas, spaghetti squash, spinach, summer squash, Swiss chard, tomatoes, watercress, zucchini.

* Fresh fruits, including: apples, apricots, berries , cantaloupe, cherries, currants, dates, figs, grapefruit, grapes, honeydew melon, kiwi, limes, mangoes, nectarines, oranges, papaya, peaches, pears, persimmon, pineapple, plums, pomegranate, tangerine, watermelon.

Supplements to Take

* Digestive enzymes
* Probiotics
* Chinese herbs
* L-Glutamine
* Plant Source Omega 3s
* Multivitamin

There is hope! The microvilli in the small intestine can be repaired. They normally regenerate within four to five days. The healing process may take longer, depending on the severity of the damage.

Live Natural. Live Well.

Heather

Another question I get asked a lot: “Don’t you need milk for calcium?” The answer is a big “NO.” On top of dairy not having much calcium compared to many plant foods (see below), a lot of people are allergic/lactose intolerant. This means they can’t access the calcium in dairy anyway and it can make them really sick. Dairy has also been linked to heart disease, prostate cancer, and Type 2 diabetes.

The dairy industry paid almost $200 million in the US in 2011 on advertising. So that’s pretty much everyone believes you can only get enough calcium from eating dairy. Marketing. The guys at Mad Men would be proud.

A staggering statistic that also disproves this myth- On average, Americans eat the most dairy and have the highest rates of osteoporosis. According to the Wisconsin Milk Marketing Board, we eat almost 300 pounds of dairy per year.

Besides not having the highest levels of calcium, eating a lot of dairy and animal protein makes your body acidic. To alkalize itself, the body leeches calcium from your bones.

Inuits have the highest dietary calcium intake of any other people in the world– above 2000 mg per day from fish bones. Their diet is also the highest in the world in protein- up to 400 g a day mostly from fish and have the highest rate of osteoporosis in the world.  The Bantu of Africa consume an average of 350 mg of calcium a day and have almost no cases of osteoporosis.

Still don’t believe me? Look at these numbers.

Calcium Sources

In milligrams per 100 gram serving

Butter                                 20
Whole milk                       118
Chickpeas                        150
Collard greens                203
Parsley                              203
Soybeans                         226
Almonds                           234
Sesame seeds                1160

In milligrams per 8 oz (1 cup)

Soybean sprouts            50
Alfalfa sprouts               25
Nori                                 1200
Kombu                            2100
Wakame                         3500
Tofu                                350
Quinoa                           80
Kale                                72
Okra                                81
Corn meal                     50
Oats                               40
Carrot juice                  57
Navy beans                  140
Pinto beans                  100
Lima beans                 60
Black beans                 60
Lentils                           50
Hazelnuts                     450
Walnuts                         280
Sunflower seeds          260

Recommended Daily Allowance

* 0-6 months                           200 mg

* 6-12 months                         260 mg

* 1-3 years                               700 mg

* 4-8 years                              1000 mg

* 9-18 years                            1300 mg

* 19-50 years                          1000 mg

* pregnant/lactating               1300 mg

* 51-70 years male                1000 mg

* 51-70 years female             1200 mg

* 70+ years                             1200 mg

So as you can see, ‘Milk it does the body good” campaign just isn’t true. Do yourself a favor. Go to your local farmers market this weekend. Try some fresh, green veggies. Buy yourself a juicer and enjoy. Grab a handful of almonds. Eat some hummus. Your bones will thank you.

Live natural. Live well.

Heather

Note: Oxalic acid, which is found in spinach, rhubarb, chard, and beet greens binds with calcium and reduces its absorption. They should not be considered good sources of calcium.