UNDERSTANDING THE DETOXIFICATION & HEALING PROCESSES
Ø Many people are caught off guard and fail to understand and interpret the symptoms and changes their bodies go through as they improve their lifestyle habits and begin to detoxify. Many of these symptoms and changes are unpleasant, but they usually don’t last long, and are easier to accept knowing they are a necessary part of the healing process.
Ø The benefits of cleaning the body of toxins and disease elements are vitally important. These bacteria, viruses or toxins are going to show up sooner or later. You can either have a healthy body handle them on your terms, or they will eventually overpower your weakened body unexpectedly.
Ø Isn’t it better to go through a small healing crises when you’re mentally and physically able to handle it, than a full blown health crisis that happens when you least expect it, and when you may not have the strength or immune support to get through it healthfully?
There are many physical and emotional changes that can happen, and there are reasons why they happen as we begin to detoxify:
§ The body and mind begin to show changes because the quality of nutrients coming into the body is of higher quality than the tissue of which the body is made. The body begins to discard the lower grade materials to make room for the superior materials.
§ Indigestion, heartburn, flatulence, bloating and burping may start soon after you start your colon cleanse and healthy nutrition and supplement program. This happens because your body is not used to digesting these nutrients, which often indicates that you have been deficient of these nutrients for a long time. The body's digestion usually improves in a week or two. Taking digestive enzymes with meals will often help.
§ Suppressed body functions will be stimulated to detoxify the body, and the discarding of the material can come through the bowel causing diarrhea, through the kidney causing back ache, through the respiratory system causing a cold, through the immune system causing fevers, or through the skin causing warts, boils, acne, rashes, or psoriasis, to name a few.
Ø The skin is the largest eliminating organ, so the concept of toxins coming out through the skin is easily understood, even if it is hard to face.
§ Also, aches, pains and arthritis will often get stirred up, even if you haven't been suffering with them for years. This happens because uric acid and toxins aggravate these conditions as they are cleansed from the body.
§ When you cut out any artificial stimulants such as sugar, chocolate, coffee, tea, soda, tobacco, caffeine or recreational drugs, nervousness, headaches, fatigue, irritability and depression often occur.
Ø You will not get the desired result if you give up one artificial stimulant but start on another. All must be avoided as you stick with the Colon Cleanse and Anti-Aging Nutrition plan. You will be amazed at how your cravings will lessen more and more as you continue the detoxifying process!
§ Again, all of these symptoms and conditions are part of the healing process. The body will return to at least the same level of health as before, or most likely, superior health, UNLESS you do something to suppress this progress, like quitting before the detoxification is complete.
§ It’s important at this time to rest and sleep more. Once the artificial stimulants are eliminated the body is ready for the building process. You will see that the energy of a healthy, well nourished body is superior to any artificial stimulant.
§ Moderate weight fluctuation often occurs (either weight loss or weight gain). If you continue the healthier lifestyle the weight will stabilize.
§ If you are in doubt about whether what you are experiencing is a normal part of detoxifying and healing, contact a competent health care professional.
Dr. Cindy Bates
Thursday, February 7, 2008
The Importance of Thyroid Health
The Importance of Thyroid Health
§ Hypothyroid (low thyroid) symptoms can include:
· severe fatigue, loss of energy
· weight gain, difficulty losing weight
· depression and depressed mood
· joint and muscle pain, headaches
· dry skin, brittle nails
· brittle hair, itchy scalp, hair loss
· irregular periods, PMS symptoms
· breast milk formation
· calcium metabolism difficulties
· difficulty tolerating cold and lower body temperature
· constipation
· sleeping more than average
· diminished sex drive
· puffiness in face and extremities
· hoarseness
· bruising/clotting problems
· elevated levels of LDL (the "bad" cholesterol) and heightened risk of heart disease
· allergies that suddenly appear or get worse
· persistent cold sores, boils, or breakouts
· tingling sensation in wrists and hands that mimics carpal tunnel syndrome
· memory loss, fuzzy thinking, difficulty following conversation or train of thought
· slowness or slurring of speech
§ Hypothyroidism, or an underactive thyroid, is a condition which occurs when the thyroid gland fails to produce enough thyroid hormones, and/or there is a failure of the tissues to receive thyroid hormones. It has been estimated that approximately 40% of the U.S. population suffers from chronically low thyroid function.
§ A well-functioning thyroid makes a balanced amount of two hormones: T4 and T3. These hormones manage our metabolism and influence our body temperature, body weight and how many calories we burn.
§ It’s very important to understand that standard T3 and T4 thyroid blood tests may fail to detect low thyroid function. Saliva testing has several advantages over blood lab tests in determining hormone levels. Please see this link to Saliva HormoneTesting for more information.
§ Research indicates that low thyroid function may manifest simply as a relatively constant (basal) body temperature of less than 97.8 degrees F.
§ To test for low thyroid function, take your temperature for ten minutes first thing in the morning, before getting out of bed, and before ingesting any food or water, on several consecutive days. If your temperature is below 97.8 degrees, you may have some degree of low thyroid function.
§ It is important to note that estrogen dominance can prevent the thyroid from performing its normal activities and can lead to low thyroid function despite what may be considered “normal” blood (plasma) levels of thyroid hormone. Thyroid hormone imbalance is closely linked with pre-menstrual, perimenopause, and menopause symptoms.
§ In fact, as many as 13 million Americans may be undiagnosed and/or misdiagnosed because symptoms of thyroid imbalance can mimic other hormonal imbalances. An example would be the symptoms of menopause being similar to the symptoms of thyroid hormonal imbalance, so thyroid hormonal imbalance may go undetected in women of menopausal age. Hence the importance for women to consider thyroid health in the search for the cause of their symptoms.
General Information on the Thyroid
§ The thyroid gland is two-lobed, about the size of a plum, and located behind the Adam’s apple region of the neck, (just below the larynx in the throat). Thyroid hormone balance has an effect on many aspects of your health, and even a mild thyroid imbalance may result in a wide range of symptoms and concerns.
§ The thyroid gland is the body’s metabolic thermostat, controlling body temperature, energy use, and, in children, the body’s growth rate (low growth hormone also has effects on adults).
§ The thyroid and adrenal glands work closely together. The adrenal glands provide a steady stream of sugar-raising hormones (from the adrenal cortex) which the thyroid gland uses to produce energy when needed, as in times of stress or fear. To achieve maximum energy, both glands must be functioning optimally.
§ Thyroid hormone balance in the brain is essential for maintaining stable mood, emotions, and behavior. The actions and effects of thyroid hormones are similar in many ways to those of serotonin and other neurotransmitters. These include relieving emotional states of depression as well as aiding other communications between mind and body, such as regulating metabolism, sexuality, fertility, appetite, weight, and mental clarity.
§ Hashimoto’s Disease, also called “Hashi’s” or “thyroiditis,” is an autoimmune disorder in which one’s immune system attacks its own thyroid cells, causing inflammation and eventually resulting in hypothyroid. In many cases a goiter develops because of the inflammation, but sometimes the thyroid gland can actually shrink. Patients with Hashi’s can vascillate between hypo and hyper. There is a genetic predisposition to autoimmune disease, so if you have one, you are more at risk to have others, including Hashi’s thyroiditis. It is proposed that a lack of iodine also plays a role in autoimmune attacks on the thyroid.
§ HYPERTHYROIDISM is an overactive thyroid, meaning the thyroid gland produces too much hormone. As mentioned above, a well-functioning thyroid makes a balanced amount of two hormones: T3 and T4. These hormones manage our metabolism and influence our body temperature, body weight, and how many calories we burn. If your thyroid produces too much of these hormones, all the cells in your body increase the rate at which they function, resulting in thyroid problems and some or all of the following hyperthyroid symptoms:
· Heart palpitations; accelerated heart rate
· Chest pain
· A feeling of being too warm all the time
· Nervousness and trembling
· Insomnia despite feeling exhausted
· Breathlessness
· Diarrhea and GI upset
· Increased appetite
· Light or absent menstrual periods; infertility
· Weight loss
· Muscle deterioration
· Warm, moist skin
What Can You Do if You Suspect Thyroid Hormonal Imbalance?
A physician knowledgeable in endocrine health (an Endocrinologist) should be consulted. You may also wish to contact a natural health care practitioner knowledgeable in endocrine disorders that may be able to recommend natural remedies. Thyroid health issues should not be addressed and managed by you alone. Please seek qualified assistance.
§ A LIFESTYLE that includes eating a HEALTHY DIET, taking the right NUTRITIONAL SUPPLEMENTS, following an EXERCISE regimen, and practicing RELAXATION techniques, is important for thyroid patients.
§ FOLLOW A HEALTHY NUTRITION PROGRAM (See link to “Basic Anti-Aging Nutrition Tips” page, above).
§ FOLLOW A HEALTHY EXERCISE PROGRAM (See link to “Basic Anti-Aging Exercise Tips” page, above.)
§ STRESS MANAGEMENT AND RELAXATION should become a central part of any program designed for thyroid health. The combination of stress management and relaxation, along with a healthy diet, exercise, and nutritional and hormonal supplementation is important because of the significant mind-body effects of thyroid hormonal imbalance (see link to “Anti-Aging Stress Management Tips” page, above).
§ Taking iodine or kelp supplements for low thyroid function may be beneficial, although it is important to achieve the right balance in your iodine intake. Too much can be harmful to your thyroid; too little can make your gland underperform. Also, ginseng, chromium, and L-carnitine may be helpful in reviving normal thyroid function. (The various nutrients that support thyroid function are iodine, chromium, copper, L-carnitine, and selenium.) A thyroid-friendly diet is also friendly to the immune system; one that is likely to prevent or temper an autoimmune attack on the thyroid.
v INSULIN RESISTANCE AND HORMONAL BALANCE:
§ I thought a little information about insulin resistance would be very appropriate here (this information is included in the Diabetes and Adrenal sections, also). Insulin resistance, also called syndrome X, is very pervasive today, and has a huge effect on the body being able to balance hormones. Experts estimate that 25% of all Americans (over 80 million people) suffer from insulin resistance. This percentage may be much higher among perimenopausal women. Insulin resistance syndrome means you are on your way to developing diabetes (some may even be pre-diabetic).
§ Because insulin is one of the “major” hormones, it’s impossible for your body to balance its “minor” hormones (estrogen, progesterone and testosterone among them) until your insulin metabolism is balanced first. To put it simply, if you have hot flashes and you are insulin resistant, it’s going to be nearly impossible to cure the hot flashes without first healing the insulin resistance. Cortisol is also a “major” hormone. To understand Cortisol’s role in hormonal balance, and its interaction with the Thyroid gland, please read the related page on “The Importance of Adrenal Health.”
§ Women who are insulin resistant are at much greater risk of obesity, diabetes, high blood pressure, heart disease, high cholesterol, breast cancer, and polycystic ovarian syndrome. There is also some evidence that insulin resistance may contribute to endometrial cancer. It has also been implicated in Alzheimer’s disease, according to http://www.womentowomen.com/insulinresistance (not a hot link).
§ The good news is that you can heal insulin resistance! Healthy nutrition, proper supplementation, regular exercise, and stress management are equally important. As far as grocery shopping, the “Women to Women” website noted above encourages everyone to shop the outside aisles of the supermarket, and to studiously avoid the inner rows of processed food, sugar cereals, high-sodium snacks and soda.
§ A nutrition program that consists primarily of lean meats and minimal dairy, and mainly protein from sea and plant sources, such as Spirulina - a blue-green algae, and Wheat, Barley and Kamut grasses; high-fiber grains, vegetables and legumes; leafy greens; and fresh fruit will substantially aid the body’s ability to balance insulin levels (avoid “white” food altogether, such as bread, pasta, and sugar). Also important is consistent small meals throughout the day, each including complex carbohydrates, protein, and good fats. Healthy fats, or those rich in essential fatty acids (EFA’s), are also important in an insulin-resistant diet. EFA’s can be found in avocados, cold-water fish like salmon and tuna, flax seed, and eggs, and can also be taken in supplement form. See “Basic Anti-Aging Nutrition Tips.”
Some interesting websites:
See http://www.womentowomen.com (not a hot link)
See http://www.stopthethyroidmadness.com (not a hot link)
Dr. Cindy Bates
§ Hypothyroid (low thyroid) symptoms can include:
· severe fatigue, loss of energy
· weight gain, difficulty losing weight
· depression and depressed mood
· joint and muscle pain, headaches
· dry skin, brittle nails
· brittle hair, itchy scalp, hair loss
· irregular periods, PMS symptoms
· breast milk formation
· calcium metabolism difficulties
· difficulty tolerating cold and lower body temperature
· constipation
· sleeping more than average
· diminished sex drive
· puffiness in face and extremities
· hoarseness
· bruising/clotting problems
· elevated levels of LDL (the "bad" cholesterol) and heightened risk of heart disease
· allergies that suddenly appear or get worse
· persistent cold sores, boils, or breakouts
· tingling sensation in wrists and hands that mimics carpal tunnel syndrome
· memory loss, fuzzy thinking, difficulty following conversation or train of thought
· slowness or slurring of speech
§ Hypothyroidism, or an underactive thyroid, is a condition which occurs when the thyroid gland fails to produce enough thyroid hormones, and/or there is a failure of the tissues to receive thyroid hormones. It has been estimated that approximately 40% of the U.S. population suffers from chronically low thyroid function.
§ A well-functioning thyroid makes a balanced amount of two hormones: T4 and T3. These hormones manage our metabolism and influence our body temperature, body weight and how many calories we burn.
§ It’s very important to understand that standard T3 and T4 thyroid blood tests may fail to detect low thyroid function. Saliva testing has several advantages over blood lab tests in determining hormone levels. Please see this link to Saliva HormoneTesting for more information.
§ Research indicates that low thyroid function may manifest simply as a relatively constant (basal) body temperature of less than 97.8 degrees F.
§ To test for low thyroid function, take your temperature for ten minutes first thing in the morning, before getting out of bed, and before ingesting any food or water, on several consecutive days. If your temperature is below 97.8 degrees, you may have some degree of low thyroid function.
§ It is important to note that estrogen dominance can prevent the thyroid from performing its normal activities and can lead to low thyroid function despite what may be considered “normal” blood (plasma) levels of thyroid hormone. Thyroid hormone imbalance is closely linked with pre-menstrual, perimenopause, and menopause symptoms.
§ In fact, as many as 13 million Americans may be undiagnosed and/or misdiagnosed because symptoms of thyroid imbalance can mimic other hormonal imbalances. An example would be the symptoms of menopause being similar to the symptoms of thyroid hormonal imbalance, so thyroid hormonal imbalance may go undetected in women of menopausal age. Hence the importance for women to consider thyroid health in the search for the cause of their symptoms.
General Information on the Thyroid
§ The thyroid gland is two-lobed, about the size of a plum, and located behind the Adam’s apple region of the neck, (just below the larynx in the throat). Thyroid hormone balance has an effect on many aspects of your health, and even a mild thyroid imbalance may result in a wide range of symptoms and concerns.
§ The thyroid gland is the body’s metabolic thermostat, controlling body temperature, energy use, and, in children, the body’s growth rate (low growth hormone also has effects on adults).
§ The thyroid and adrenal glands work closely together. The adrenal glands provide a steady stream of sugar-raising hormones (from the adrenal cortex) which the thyroid gland uses to produce energy when needed, as in times of stress or fear. To achieve maximum energy, both glands must be functioning optimally.
§ Thyroid hormone balance in the brain is essential for maintaining stable mood, emotions, and behavior. The actions and effects of thyroid hormones are similar in many ways to those of serotonin and other neurotransmitters. These include relieving emotional states of depression as well as aiding other communications between mind and body, such as regulating metabolism, sexuality, fertility, appetite, weight, and mental clarity.
§ Hashimoto’s Disease, also called “Hashi’s” or “thyroiditis,” is an autoimmune disorder in which one’s immune system attacks its own thyroid cells, causing inflammation and eventually resulting in hypothyroid. In many cases a goiter develops because of the inflammation, but sometimes the thyroid gland can actually shrink. Patients with Hashi’s can vascillate between hypo and hyper. There is a genetic predisposition to autoimmune disease, so if you have one, you are more at risk to have others, including Hashi’s thyroiditis. It is proposed that a lack of iodine also plays a role in autoimmune attacks on the thyroid.
§ HYPERTHYROIDISM is an overactive thyroid, meaning the thyroid gland produces too much hormone. As mentioned above, a well-functioning thyroid makes a balanced amount of two hormones: T3 and T4. These hormones manage our metabolism and influence our body temperature, body weight, and how many calories we burn. If your thyroid produces too much of these hormones, all the cells in your body increase the rate at which they function, resulting in thyroid problems and some or all of the following hyperthyroid symptoms:
· Heart palpitations; accelerated heart rate
· Chest pain
· A feeling of being too warm all the time
· Nervousness and trembling
· Insomnia despite feeling exhausted
· Breathlessness
· Diarrhea and GI upset
· Increased appetite
· Light or absent menstrual periods; infertility
· Weight loss
· Muscle deterioration
· Warm, moist skin
What Can You Do if You Suspect Thyroid Hormonal Imbalance?
A physician knowledgeable in endocrine health (an Endocrinologist) should be consulted. You may also wish to contact a natural health care practitioner knowledgeable in endocrine disorders that may be able to recommend natural remedies. Thyroid health issues should not be addressed and managed by you alone. Please seek qualified assistance.
§ A LIFESTYLE that includes eating a HEALTHY DIET, taking the right NUTRITIONAL SUPPLEMENTS, following an EXERCISE regimen, and practicing RELAXATION techniques, is important for thyroid patients.
§ FOLLOW A HEALTHY NUTRITION PROGRAM (See link to “Basic Anti-Aging Nutrition Tips” page, above).
§ FOLLOW A HEALTHY EXERCISE PROGRAM (See link to “Basic Anti-Aging Exercise Tips” page, above.)
§ STRESS MANAGEMENT AND RELAXATION should become a central part of any program designed for thyroid health. The combination of stress management and relaxation, along with a healthy diet, exercise, and nutritional and hormonal supplementation is important because of the significant mind-body effects of thyroid hormonal imbalance (see link to “Anti-Aging Stress Management Tips” page, above).
§ Taking iodine or kelp supplements for low thyroid function may be beneficial, although it is important to achieve the right balance in your iodine intake. Too much can be harmful to your thyroid; too little can make your gland underperform. Also, ginseng, chromium, and L-carnitine may be helpful in reviving normal thyroid function. (The various nutrients that support thyroid function are iodine, chromium, copper, L-carnitine, and selenium.) A thyroid-friendly diet is also friendly to the immune system; one that is likely to prevent or temper an autoimmune attack on the thyroid.
v INSULIN RESISTANCE AND HORMONAL BALANCE:
§ I thought a little information about insulin resistance would be very appropriate here (this information is included in the Diabetes and Adrenal sections, also). Insulin resistance, also called syndrome X, is very pervasive today, and has a huge effect on the body being able to balance hormones. Experts estimate that 25% of all Americans (over 80 million people) suffer from insulin resistance. This percentage may be much higher among perimenopausal women. Insulin resistance syndrome means you are on your way to developing diabetes (some may even be pre-diabetic).
§ Because insulin is one of the “major” hormones, it’s impossible for your body to balance its “minor” hormones (estrogen, progesterone and testosterone among them) until your insulin metabolism is balanced first. To put it simply, if you have hot flashes and you are insulin resistant, it’s going to be nearly impossible to cure the hot flashes without first healing the insulin resistance. Cortisol is also a “major” hormone. To understand Cortisol’s role in hormonal balance, and its interaction with the Thyroid gland, please read the related page on “The Importance of Adrenal Health.”
§ Women who are insulin resistant are at much greater risk of obesity, diabetes, high blood pressure, heart disease, high cholesterol, breast cancer, and polycystic ovarian syndrome. There is also some evidence that insulin resistance may contribute to endometrial cancer. It has also been implicated in Alzheimer’s disease, according to http://www.womentowomen.com/insulinresistance (not a hot link).
§ The good news is that you can heal insulin resistance! Healthy nutrition, proper supplementation, regular exercise, and stress management are equally important. As far as grocery shopping, the “Women to Women” website noted above encourages everyone to shop the outside aisles of the supermarket, and to studiously avoid the inner rows of processed food, sugar cereals, high-sodium snacks and soda.
§ A nutrition program that consists primarily of lean meats and minimal dairy, and mainly protein from sea and plant sources, such as Spirulina - a blue-green algae, and Wheat, Barley and Kamut grasses; high-fiber grains, vegetables and legumes; leafy greens; and fresh fruit will substantially aid the body’s ability to balance insulin levels (avoid “white” food altogether, such as bread, pasta, and sugar). Also important is consistent small meals throughout the day, each including complex carbohydrates, protein, and good fats. Healthy fats, or those rich in essential fatty acids (EFA’s), are also important in an insulin-resistant diet. EFA’s can be found in avocados, cold-water fish like salmon and tuna, flax seed, and eggs, and can also be taken in supplement form. See “Basic Anti-Aging Nutrition Tips.”
Some interesting websites:
See http://www.womentowomen.com (not a hot link)
See http://www.stopthethyroidmadness.com (not a hot link)
Dr. Cindy Bates
Anti Aging Stress Reduction
Basic A N T I - A G I N G S T R E S S R E D U C T I O N Tips
Ø EVERY THOUGHT, SENSATION, and FEELING you have is transformed into the chemistry and electricity that molds every cell, tissue, and organ in your body. In essence, you influence your health and well-being by how and what you think! One way your thought processes can affect your body is aging. You can slow and/or reverse the aging process by thinking and behaving in ways that are beneficial to staying young in mind, body and spirit.
Ø The “MIND, BODY, SPIRIT” connection basically means that our emotional, physical, and spiritual health are all equally important and integrated aspects of health and well being. I’ve recently heard it referred to as the “Spirit, Mind, Body” connection, in the sense that if we lead with our Spirit, there will be greater, more beneficial effects on the health and well-being of our spirit, our mind, and our body. And these beneficial effects can help slow and reverse the aging process.
Ø BUT FIRST, YOU NEED TO SET INTENTION. Decide you want to make changes in your thoughts and actions, and then work hard to make them. Have a heart to heart talk with yourself, if that helps. Remember, you are never too “set in your ways” or “too old to change,” if you really want to change. Shifting your perspective, setting intention, and making new choices will provide you with powerful tools to change your life!
Good luck to you on your journey to a stress-free, long, happy, healthy life!!!
v
v EMPRACE A SPIRITUAL LIFE to create the possibility for satisfaction, happiness, and fulfillment independent of changing situations, circumstances, and people in your life. Think and make choices for your life based on Spirit first, then Mind (which includes your mind, will, and emotions) and then Body, your actual physical being. Putting your Spiritual self first will help your thoughts and behaviors come from a place of compassion, love, and understanding, for yourself and for others. A spiritual approach to life is the most profound way to improve your health and well-being.
v USE YOUR UNIQUE TALENTS IN THE SERVICE OF OTHERS. Doing good deeds for others not only makes you and those you’re serving feel good, it takes the focus off of your own problems for a while. Serving others also helps you realize you’re not the only one with problems or issues that may be stressful or that just require some assistance. Serving others can help you realize it’s just as important to be able to receive as it is to give.
v FORGIVE YOURSELF AND OTHERS. Forgiveness is not forgetting, but a way to end the cycle of hatred, resentment, pain and guilt, and open a door of freedom for the future. Forgiving someone doesn’t mean the other person is not responsible for what he or she did or that you need to bring them back into your life. The other person doesn’t even need to know you’re forgiving them. Forgiving someone else is good for your health and wellbeing. Forgiving yourself means you realize you might have done something differently had you only known how. In both instances, forgiving is accepting the other person and yourself just as you were at that time.
v LOVE TO RECEIVE PROFOUND LIFE-SUPPORTING EFFECTS. Extend love to others and to yourself. Be patient, kind, and caring. To express your love for another, be fully present and attentive, and show appreciation in words, deeds, and affection. Living a spiritual life means seeking out love in every situation. Remember, you need to give love to receive love.
v SPEND QUALITY TIME WITH YOUR CHILDREN AND GRANDCHILDREN and other family members. I read once where someone said when dying they weren’t wishing they would have had more time for work….in other words, spending quality time with family will ensure you won’t be wishing you had.
v CULTIVATE A GRATEFUL HEART. Open yourself to experiencing gratitude for all the positive things in your life. Gratitude helps foster the strength to get through every day trials and tribulations. It also helps you see situations in a positive light, which will provide many health benefits in the long run.
v PUT POSITIVE ENERGY OUT INTO THE UNIVERSE, and you’ll receive positive energy back!
v PRACTICE RANDOM ACTS OF KINDNESS while doing things for others without telling anyone else you did them! (Maybe not even the person you’re doing them for!)
v BUILD A SUPPORT NETWORK. We are not islands. We thrive in community. Make friends and community connections that will end up being vital during times of stress. Be a part of someone else’s support network, too!
v PROTECT YOUR “YOU” TIME. Learn to say “So sorry,” “but I just don’t have the extra time right now,” if doing something extra makes you feel stressed. Save time in your schedule to recuperate from the day in, day out tensions with exercise, good nutrition, and down time. In fact, put them on the top of your “to do” list! And don’t feel guilty. If you don’t do this, you may start to feel burned out, your energy levels may crash, and eventually you may be less likely to be able to take care of you and your own family’s needs.
v GIVE UP ON PERFECTION. Do your best, but don’t be stressed if you or what you do isn’t perfect! And don’t expect perfection from others. Accept yourself and others as imperfect beings simply doing your best, which is good enough!
v LIVE ONE DAY AT A TIME. You don’t have to solve all of your problems today. Take them as they come each day and don’t be stressed thinking about things in the future that may not even happen. Also, don’t be stressed about things over which you have no control.
v DON’T SWEAT THE SMALL STUFF, AND IT’S ALL SMALL STUFF! (From a book by the same name written by Richard Carlson.) Don’t let little things that are irritating take over your thoughts and actions. Also, don’t make big issues out of little things that really aren’t important in the scheme of things.
v PRACTICE “THE FOUR AGREEMENTS” (from the book by the same name written by Don Miguel Ruiz). Be Impeccable With Your Word. Don’t Take Anything Personally. Don’t Make Assumptions. Always Do Your Best. (These are expanded upon at the end of this list.)
v SLOW DOWN, SIT DOWN, AND ENJOY MEALS WITH YOUR FAMILY. Make meals an opportunity for stress-free family connection and communication time. Obviously this can’t happen at every meal, but set some meal times aside every week. Say a blessing. A blessing sanctifies dinner time as a time to give thanks for those sharing the dinner, for the nutritious bounty from the earth, for the farmers and others who worked so hard, and for our Creator.
v DON’T OWE ANYONE MONEY. Pay back people you’ve borrowed money from or owe for services as soon as possible. Don’t charge on charge cards if you can’t pay it back within a month. If you currently owe money on charge cards, get them paid off as quickly as possible. Try to live within your means.
v QUIET YOUR MIND often through prayer, meditation, biofeedback, etc., to calm your mind, and, to help make a calm mental attitude a conditioned response to stress.
v BREATHE TO INTEGRATE MIND AND BODY. Take deep diaphragmatic breaths, expanding the abdomen. Learn breathing techniques to calm the mind.
v EXERCISE REGULARLY to improve your mental and physical well-being. Stretching, aerobic, strength training, endurance, and meditative exercises are all important components.
v REFRAME STRESS. Think of stressful situations as a challenge. Try to find humor in stressful situations whenever you can.
v SLEEP RESTFULLY. Eat a relatively light dinner before 7:30 p.m. - minimize exciting, aggravating, or mentally intensive activities after 8:30 p.m. - take a hot bath with essential oils - read spiritual or inspirational literature - and avoid watching TV or doing paperwork in bed. Keep your home office and bedroom separate. Your bed and bedroom should be a place where you know you can go and feel relaxed.
v LOOK AT YOUR WORLD WITH FRESH EYES. Learn, try, and experience new things. Seek out new places to explore. Feed your senses delectable, interesting, awe-inspiring gifts. Spend time in nature. Listen to the sounds in nature and smell the magnificent smells. Hug a tree. Hug your loved ones!
v LAUGH GENUINELY AND WITH ABANDON. Laughter is the best medicine for mind and body! Be flexible. Be creative. Have music, dance & song in your life. Play and recreate and include your children and grandchildren. Stroke your pet and take your dog(s) on long walks in the woods. Shift your internal reference from ego to spirit, relinquishing your need to control, withhold, seduce, and manipulate. Simply allow life to unfold, creating a natural state of ease.
v SMILE. It takes only 17 muscles to smile but over 40 muscles to frown!! Usually when you smile at someone, they smile back. Smiling is contagious and can brighten everyone’s day!
v The Four Agreements by Don Miguel Ruiz, expanded on as mentioned above:
BE IMPECCABLE WITH YOUR WORD. Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.
DON’T TAKE ANYTHING PERSONALLY. Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won’t be the victim of needless suffering.
DON’T MAKE ASSUMPTIONS. Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness, and drama. With just this one agreement, you can completely transform your life.
ALWAYS DO YOUR BEST. Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best and you will avoid self-judgment, self-abuse, and regret.
Dr. Cindy Bates
Ø EVERY THOUGHT, SENSATION, and FEELING you have is transformed into the chemistry and electricity that molds every cell, tissue, and organ in your body. In essence, you influence your health and well-being by how and what you think! One way your thought processes can affect your body is aging. You can slow and/or reverse the aging process by thinking and behaving in ways that are beneficial to staying young in mind, body and spirit.
Ø The “MIND, BODY, SPIRIT” connection basically means that our emotional, physical, and spiritual health are all equally important and integrated aspects of health and well being. I’ve recently heard it referred to as the “Spirit, Mind, Body” connection, in the sense that if we lead with our Spirit, there will be greater, more beneficial effects on the health and well-being of our spirit, our mind, and our body. And these beneficial effects can help slow and reverse the aging process.
Ø BUT FIRST, YOU NEED TO SET INTENTION. Decide you want to make changes in your thoughts and actions, and then work hard to make them. Have a heart to heart talk with yourself, if that helps. Remember, you are never too “set in your ways” or “too old to change,” if you really want to change. Shifting your perspective, setting intention, and making new choices will provide you with powerful tools to change your life!
Good luck to you on your journey to a stress-free, long, happy, healthy life!!!
v
v EMPRACE A SPIRITUAL LIFE to create the possibility for satisfaction, happiness, and fulfillment independent of changing situations, circumstances, and people in your life. Think and make choices for your life based on Spirit first, then Mind (which includes your mind, will, and emotions) and then Body, your actual physical being. Putting your Spiritual self first will help your thoughts and behaviors come from a place of compassion, love, and understanding, for yourself and for others. A spiritual approach to life is the most profound way to improve your health and well-being.
v USE YOUR UNIQUE TALENTS IN THE SERVICE OF OTHERS. Doing good deeds for others not only makes you and those you’re serving feel good, it takes the focus off of your own problems for a while. Serving others also helps you realize you’re not the only one with problems or issues that may be stressful or that just require some assistance. Serving others can help you realize it’s just as important to be able to receive as it is to give.
v FORGIVE YOURSELF AND OTHERS. Forgiveness is not forgetting, but a way to end the cycle of hatred, resentment, pain and guilt, and open a door of freedom for the future. Forgiving someone doesn’t mean the other person is not responsible for what he or she did or that you need to bring them back into your life. The other person doesn’t even need to know you’re forgiving them. Forgiving someone else is good for your health and wellbeing. Forgiving yourself means you realize you might have done something differently had you only known how. In both instances, forgiving is accepting the other person and yourself just as you were at that time.
v LOVE TO RECEIVE PROFOUND LIFE-SUPPORTING EFFECTS. Extend love to others and to yourself. Be patient, kind, and caring. To express your love for another, be fully present and attentive, and show appreciation in words, deeds, and affection. Living a spiritual life means seeking out love in every situation. Remember, you need to give love to receive love.
v SPEND QUALITY TIME WITH YOUR CHILDREN AND GRANDCHILDREN and other family members. I read once where someone said when dying they weren’t wishing they would have had more time for work….in other words, spending quality time with family will ensure you won’t be wishing you had.
v CULTIVATE A GRATEFUL HEART. Open yourself to experiencing gratitude for all the positive things in your life. Gratitude helps foster the strength to get through every day trials and tribulations. It also helps you see situations in a positive light, which will provide many health benefits in the long run.
v PUT POSITIVE ENERGY OUT INTO THE UNIVERSE, and you’ll receive positive energy back!
v PRACTICE RANDOM ACTS OF KINDNESS while doing things for others without telling anyone else you did them! (Maybe not even the person you’re doing them for!)
v BUILD A SUPPORT NETWORK. We are not islands. We thrive in community. Make friends and community connections that will end up being vital during times of stress. Be a part of someone else’s support network, too!
v PROTECT YOUR “YOU” TIME. Learn to say “So sorry,” “but I just don’t have the extra time right now,” if doing something extra makes you feel stressed. Save time in your schedule to recuperate from the day in, day out tensions with exercise, good nutrition, and down time. In fact, put them on the top of your “to do” list! And don’t feel guilty. If you don’t do this, you may start to feel burned out, your energy levels may crash, and eventually you may be less likely to be able to take care of you and your own family’s needs.
v GIVE UP ON PERFECTION. Do your best, but don’t be stressed if you or what you do isn’t perfect! And don’t expect perfection from others. Accept yourself and others as imperfect beings simply doing your best, which is good enough!
v LIVE ONE DAY AT A TIME. You don’t have to solve all of your problems today. Take them as they come each day and don’t be stressed thinking about things in the future that may not even happen. Also, don’t be stressed about things over which you have no control.
v DON’T SWEAT THE SMALL STUFF, AND IT’S ALL SMALL STUFF! (From a book by the same name written by Richard Carlson.) Don’t let little things that are irritating take over your thoughts and actions. Also, don’t make big issues out of little things that really aren’t important in the scheme of things.
v PRACTICE “THE FOUR AGREEMENTS” (from the book by the same name written by Don Miguel Ruiz). Be Impeccable With Your Word. Don’t Take Anything Personally. Don’t Make Assumptions. Always Do Your Best. (These are expanded upon at the end of this list.)
v SLOW DOWN, SIT DOWN, AND ENJOY MEALS WITH YOUR FAMILY. Make meals an opportunity for stress-free family connection and communication time. Obviously this can’t happen at every meal, but set some meal times aside every week. Say a blessing. A blessing sanctifies dinner time as a time to give thanks for those sharing the dinner, for the nutritious bounty from the earth, for the farmers and others who worked so hard, and for our Creator.
v DON’T OWE ANYONE MONEY. Pay back people you’ve borrowed money from or owe for services as soon as possible. Don’t charge on charge cards if you can’t pay it back within a month. If you currently owe money on charge cards, get them paid off as quickly as possible. Try to live within your means.
v QUIET YOUR MIND often through prayer, meditation, biofeedback, etc., to calm your mind, and, to help make a calm mental attitude a conditioned response to stress.
v BREATHE TO INTEGRATE MIND AND BODY. Take deep diaphragmatic breaths, expanding the abdomen. Learn breathing techniques to calm the mind.
v EXERCISE REGULARLY to improve your mental and physical well-being. Stretching, aerobic, strength training, endurance, and meditative exercises are all important components.
v REFRAME STRESS. Think of stressful situations as a challenge. Try to find humor in stressful situations whenever you can.
v SLEEP RESTFULLY. Eat a relatively light dinner before 7:30 p.m. - minimize exciting, aggravating, or mentally intensive activities after 8:30 p.m. - take a hot bath with essential oils - read spiritual or inspirational literature - and avoid watching TV or doing paperwork in bed. Keep your home office and bedroom separate. Your bed and bedroom should be a place where you know you can go and feel relaxed.
v LOOK AT YOUR WORLD WITH FRESH EYES. Learn, try, and experience new things. Seek out new places to explore. Feed your senses delectable, interesting, awe-inspiring gifts. Spend time in nature. Listen to the sounds in nature and smell the magnificent smells. Hug a tree. Hug your loved ones!
v LAUGH GENUINELY AND WITH ABANDON. Laughter is the best medicine for mind and body! Be flexible. Be creative. Have music, dance & song in your life. Play and recreate and include your children and grandchildren. Stroke your pet and take your dog(s) on long walks in the woods. Shift your internal reference from ego to spirit, relinquishing your need to control, withhold, seduce, and manipulate. Simply allow life to unfold, creating a natural state of ease.
v SMILE. It takes only 17 muscles to smile but over 40 muscles to frown!! Usually when you smile at someone, they smile back. Smiling is contagious and can brighten everyone’s day!
v The Four Agreements by Don Miguel Ruiz, expanded on as mentioned above:
BE IMPECCABLE WITH YOUR WORD. Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.
DON’T TAKE ANYTHING PERSONALLY. Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won’t be the victim of needless suffering.
DON’T MAKE ASSUMPTIONS. Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness, and drama. With just this one agreement, you can completely transform your life.
ALWAYS DO YOUR BEST. Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best and you will avoid self-judgment, self-abuse, and regret.
Dr. Cindy Bates
Supplements for Hormone Imbalance
Suggested RBC Life Sciences Supplementation for Hormonal Balance
Please see extended descriptions on Nanotechnology Supplements page or, if not listed there, on RBC Life Sciences website – must use Explorer: http://happy-healthy.rbclifesciences.com
Listed in order of most important, although all are important.
(For osteoporosis, see also MSM with Microhydrin, and
Joint Comfort if there’s a degenerative joint/spine disease or arthritis.)
(See also Natural Bio-identical Progesterone Cream at end – important.)
ColaVada Colon Cleanse – Estrogen is stored in the colon (and could contribute to estrogen dominance). Even if you’re taking supplements and making lifestyle changes to have a healthy, hormonally balanced body, your may have excessive storage of estrogen in the gut. Estrogen may linger in the colon for many years after eliminating dietary and environmental estrogens or discontinuing the use of birth control pills, patches, or estrogen replacement therapy. This colon cleanse is most effective when completed once to twice a year. A diet high in fiber, whole grains, fresh fruits and vegetables, and plenty of purified water will help maintain a healthy colon.
Microhydrin Plus (proven to recycle Vitamin C) This very powerful antioxidant alkalinizes our body’s pH, which is critical for maintaining a healthy environment for our cells. Our bodies need to reduce the surface tension of water we consume in order for nutrients to pass through cell walls, and for toxins to pass out of the cells. Microhydrin in water expedites this process. Microhydrin will neutralize the toxins without side effects when detoxing.
HydraCel - Drops of HydraCel placed in water convert toxic oxidizing agents, such as chlorine, into a safer, non-toxic form by increasing the pH (toward alkaline). Hydra-Cel reduces the surface tension of water to a level closer to our body fluid surface tension, which helps hydrate the cells, and assists in the transportation, wetness and absorption of food and supplements at the cellular level. Add one drop per ounce of liquid.
Stress Pack - The B-vitamins are essential for manufacturing blood, hormones, healthy nerve cells, and brain nutrition. Stress Pack is a perfect blend of the B vitamins, trace minerals, and essential nutrients, coming from whole food sources, that can help increase your energy and improve your mood. Complete vegetarian formula. The high levels of B vitamins, vitamin C and zinc found in Stress Pack can provide the adrenal and thymus glands with the resources needed for their important functions. Also, when supplementing with natural, bio-identical progesterone, best results may be achieved when progesterone (or Diosin or Diosin 2 - see below), is taken with B vitamins, especially vitamin B6, which is involved in the liver metabolism of estrogen and progesterone. Suggested use 3-6 tablets a day.
I.Q, a vegetarian source of DHA, an omega-3 fatty acid, can help provide essential fatty acids needed daily. Low levels of Omega 3 fatty acids have been correlated with changes in disposition, memory loss, and visual and other neurological conditions.
Immune 360 – Glyconutrients, phytonutrients, polysachhrides and other immunoceuticals that have been proven to improve immune system function.
24/7 – The ultimate nutritional supplement coming from natures most nutritional organic foods. Scientifically combined to supply all recommended daily allowances. (A multiple vitamin/mineral.)
Exta-Cee contains vitamin C and alfalfa, the richest land source of trace minerals.
Diosin or Diosin 2 - These two unique products contain a concentrated extract from Wild yam which contains structured steroid compounds that are almost identical to the body’s natural hormone precursors.
Your body may be able to convert these precursor compounds in the liver to supply the adrenal glands with the necessary nutrients for production of progesterone, DHEA and other important hormones. Wild Yam may also help relieve the uncomfortable symptoms related to menstruation (PMS), peri-menopause, menopause, and androgen (male hormone) imbalances.
Diosin features an herbal combination of Wild Yam (Dioscorea), Cayenne (fruit), Ginger Root, and RBC NanoClusters. Diosin also has an added herbal combination of natural stimulants that Diosin-2 does not, which includes Guarana Seed, Green Tea, Ginseng, Schisandra fruit, Ashwaganda root, and Yerba Mate. Some may not want the effects of the added stimulants (such as those with caffeine sensitivities). Suggested use: One or two caplets in the morning and one in the afternoon.
Diosin 2 features an herbal combination of Wild Yam (Dioscorea), Cayenne (fruit), Ginger Root, Milk Thistle concentrate, Astragalus root, Ginko (leaf), bioflavinoids, aloe vera gel powder, and RBC NanoClusters.) Suggested use: One or two caplets in the morning and one in the afternoon.
100% Woman is an effective blend of herbs, vitamins and minerals designed to restore essential nutrients during a women’s monthly cycles. 100% Woman contains Spirulina – a source of complete protein and other nutrients. Many women report that Spirulina helps suppress their food cravings. 100% Woman is rich in B vitamins, which help balance moods and reduce water retention. It’s also high in vitamins C and E, both powerful anti-oxidants. Each pack provides iron, which is lost during the menstrual cycle. Adequate iron intake is necessary to carry oxygen to the blood cells and maintain energy levels. Calcium, zinc, and magnesium are included for their roles in maintaining bone strength, supporting proper nerve transmission, and aiding in the metabolism of nutrients.
Protivity (to gain muscle) is a 99 % absorbable vegetable source of protein. Hormones are either made from amino acids, or, like the steroid hormones, bound to amino acids in the bloodstream for transport throughout the body. Properly balanced amino acids are necessary for hormone production and transport, proper sleep, wakefulness, mood, muscle function and development, and are the supporting structure of every single cell in the body. Animal protein sources are hard to digest and give off harmful by-products that the liver and kidneys have to filter out of the body. In addition, most animal sources of protein are high in saturated fat. Protivity contains all of the amino acids, including those that are essential (meaning our body doesn’t make them and we need to get them from our diet) in a vegetable form that is easily digestible and again, 99% absorbable, compared to around 20% for meat sources. Take 3 to 5 tablets 30 minutes before each meal. (See also BioShape.)
BioShape, (to lose weight) a vegetable protein source of the highest quality vegetable source amino acids in addition to two Ayurvedic herbs that will help regulate metabolism, may be helpful in reaching protein goals while helping you lose weight. BioShape can be taken by itself for your protein needs or combined with Protivity. Take 3 to 5 tablets 30 minutes before each meal.
Spirulina - Blue-green algae (considered a “Super Food”), is one of the highest absorbable food sources of protein, chlorophyll, and beta-carotene, and also provides vitamins, including B12, highly bio-available iron, and trace minerals. It is 95% highly absorbable protein from plants. Spirulina is a rich source of GLA (gamma linolenic acid). GLA is a precursor for the body’s prostaglandins, the master hormones necessary for many essential body functions. Spirulina is available in either capsules (NanoClusters), tablets, or powder. Suggested use: as directed on label.
Green Phyto-Power is loaded with chlorophyll, enzymes, vitamins, minerals, cell salts, anti-oxidants, soluble fiber, essential amino acids and other phytonutrients (from plants).
MagiCal and/or Sango Coral Calcium provides calcium, magnesium and trace minerals from a natural marine deposit. RBC Life Science’s Sango Coral Calcium brings you the many benefits of coral minerals in a pure and highly bio-available form.
Coenzyme Q-10 is a naturally occurring enzyme found in many foods and in most living cells of your body. It’s essential for the production of energy at the cellular level. Ninety-five percent of the energy we need is produced inside each cell by the mitochondria. Coenzyme Q1-0 must be present within each cell for the mitochondria to function. (Important for Diabetes – see Diabetes section.)
Over 30 - new and improved formula. Human Growth Hormone (HGH) is essential to the development of children, but after puberty, HGH secretion begins to decline. HGH is vital in slowing the aging process in adults because it contributes to increased energy, fat, protein and sugar metabolism, mental competence, DNA, tissue repair, strength, bone density, skin tone, and the immune and nervous systems. Another hormone, GHRH (Growth Hormone Releasing Hormone) controls the release of HGH but declines with age. Scientists have discovered a special form of the amino acid glycine that increases GHRH activity, thus increasing levels of HGH. Glycine is combined with selected herbs, vitamins, and minerals. This combination is designed to be most beneficial to men and women over 30 (hence the name!) to support the changes that start occurring as they age. It is also designed to balance the entire endocrine system, and is most beneficial to those who have multiple hormone imbalances or sleep disorders. Serving size: 1 scoop
Digestion Formula (Nanoclustered) A vegetarian source of digestive enzymes and probiotics to help improve the absorption of food and supply the colon with healthy bacteria. It is the most advanced and complete formula available to restore the body’s enzyme supply and intestinal flora. This formula helps reduce abdominal bloating and fat storage. When you receive more nutrition from your foods, you will have a higher energy level and a reduction in cravings for unhealthy foods, which will be especially helpful when hormonal changes occur.
Can also be very beneficial if you’re having gallbladder problems (or especially for surgically removed gallbladder), if you’ve been on anti-biotics or hormone replacement therapy, or have candida or repetitive yeast infections, allergies, arthritis, or acne.
10 Days of Chocolate can help keep blood sugar levels from dropping in between meals or can be a healthy, high protein meal replacement. This is an incredibly delicious drink that will help satisfy any chocolate cravings you may have due to hormonal imbalance, or just ANY chocolate craving, for that matter! It was designed to help people lose weight in 10 days following a plan of healthy meals and exercise, with the shake as a meal substitute at certain times. The CocoaCaps are a between meal product that helps control your appetite and also helps you burn calories even when you aren’t exercising. Both are low fat, low carbohydrate, and rich in flavanols (organic compounds found in cocoa that help burn fat and provide other health benefits). Also comes in Vanilla flavor. (Contains whey in addition to soy protein.)
Triple FX – Is a nutritional energy drink full of brain enhancing nutrients.
Vitamin E Clusters provides Vitamin E, B vitamins (pantothenic acid, niacin, vitamin B6, B-complex), magnesium, and calcium.
Melatonin Plus provides Melatonin, a natural sleep aid and also a potent immune-enhancing hormone – use if you have a sleep disorder or seasonal affective disorder.
Artichoke NanoClusters improve bile flow from the liver, which helps promote the release of accumulated toxins.
Natural, Bio-identical Progesterone Cream (not provided by RBC Life Sciences at this time) should be USP grade from wild yams, and should provide the body with the correct levels of natural progesterone and plant based (phyto) estrogens for hormonal balance. In both women and men, progesterone declines with age. Progesterone cream may help reduce menopause and andropause symptoms. The use of progesterone cream may possibly help support fat loss. It may also help improve sexual desire and performance. Studies have shown that applying progesterone to you skin is more effective than taking it orally. Another benefit is that it helps tone tissue where applied. It has been shown to provide men with prostate support. It is recommended that men supplementing with progesterone cream also supplement with saw palmetto. Since every person’s biochemistry and ability to absorb and use progesterone cream are different, the actual dose will vary. Also, since natural progesterone is noted for its freedom from side effects, such latitude in dosing carries no risk, according to Dr. John R. Lee. Best results may be achieved when progesterone is taken with B vitamins, especially vitamin B6, which is involved in the liver metabolism of estrogen and progesterone.
It is recommended, but not always necessary, that you take a Saliva Hormone Test before beginning supplementation with progesterone. Avoid using progesterone cream or any other hormones or steroids you are currently taking prior to the test (with the advice of your physician and the lab where you’re obtaining the test), as they may alter the results of your test.
§ If you are taking some form of estrogen replacement therapy (ERT), or hormone replacement therapy with an estrogen and progestin combination (HRT), you will need to check with your physician before beginning supplementation with progesterone.
§ Women not yet postmenopausal (menopause being the cessation of menses for at least one year), or those that are peri-menopausal (in the beginning stages of menopause), can use progesterone cream approximately two weeks per month. Dr. John R. Lee has suggested using the cream between day 12 and day 26 to approximate normal levels (day one being the onset of bleeding), although again, this may vary with each individual. Women can apply 1/8 to 1/2 tsp. on clean skin (alternate on breasts, inside arms, stomach, upper chest, neck, back of knees, bottoms of feet, palms, and vagina, alternating areas) morning and at bedtime. If sufficient progesterone is supplemented, estrogen dominance symptoms should subside.
§ Post menopausal women (women who have not had a period in over a year) not receiving estrogen supplementation may choose to select a dosage schedule based on the calendar month. The cream may be applied over a 14 to 21 day time period and then discontinued until the next month (i.e., use for up to three weeks and then off one week). Half the regular dose can be applied for the fourth week if you don’t want to discontinue altogether for that week. Women can apply 1/8 to 1/2 tsp. on clean skin (alternate on breasts, inside arms, stomach, upper chest, neck, back of knees, bottoms of feet, palms, and vagina, alternating areas) morning and at bedtime. If sufficient progesterone is supplemented, your estrogen dominance symptoms such as hot flashes should subside.
§ For menopausal women who do not begin supplementation until after a number of years of progesterone deficiency, and since much of this fat-soluble hormone will be initially lost in body fat, it may be wise to use a full two ounce monthly dose for three months or so to overcome the deficiency state. After this, dosage can usually be reduced.
§ Again, if you are taking some form of estrogen replacement therapy (ERT), or hormone replacement therapy with an estrogen and progestin combination (HRT), you will need to check with your physician before beginning supplementation.
§ Men can apply 1/8 to 1/4 tsp. morning and night throughout the month on inside arms, stomach, upper chest, neck, back of knees, bottoms of feet, palms, and scrotum, alternating each day. As stated above, it is recommended that men supplementing with natural progesterone also supplement with saw palmetto.
Because of the potential for side effects, complications with other health issues, and interactions with medications, it is recommended that dietary supplements be taken under the supervision of a knowledgeable healthcare provider.
Dr. Cindy Bates
Please see extended descriptions on Nanotechnology Supplements page or, if not listed there, on RBC Life Sciences website – must use Explorer: http://happy-healthy.rbclifesciences.com
Listed in order of most important, although all are important.
(For osteoporosis, see also MSM with Microhydrin, and
Joint Comfort if there’s a degenerative joint/spine disease or arthritis.)
(See also Natural Bio-identical Progesterone Cream at end – important.)
ColaVada Colon Cleanse – Estrogen is stored in the colon (and could contribute to estrogen dominance). Even if you’re taking supplements and making lifestyle changes to have a healthy, hormonally balanced body, your may have excessive storage of estrogen in the gut. Estrogen may linger in the colon for many years after eliminating dietary and environmental estrogens or discontinuing the use of birth control pills, patches, or estrogen replacement therapy. This colon cleanse is most effective when completed once to twice a year. A diet high in fiber, whole grains, fresh fruits and vegetables, and plenty of purified water will help maintain a healthy colon.
Microhydrin Plus (proven to recycle Vitamin C) This very powerful antioxidant alkalinizes our body’s pH, which is critical for maintaining a healthy environment for our cells. Our bodies need to reduce the surface tension of water we consume in order for nutrients to pass through cell walls, and for toxins to pass out of the cells. Microhydrin in water expedites this process. Microhydrin will neutralize the toxins without side effects when detoxing.
HydraCel - Drops of HydraCel placed in water convert toxic oxidizing agents, such as chlorine, into a safer, non-toxic form by increasing the pH (toward alkaline). Hydra-Cel reduces the surface tension of water to a level closer to our body fluid surface tension, which helps hydrate the cells, and assists in the transportation, wetness and absorption of food and supplements at the cellular level. Add one drop per ounce of liquid.
Stress Pack - The B-vitamins are essential for manufacturing blood, hormones, healthy nerve cells, and brain nutrition. Stress Pack is a perfect blend of the B vitamins, trace minerals, and essential nutrients, coming from whole food sources, that can help increase your energy and improve your mood. Complete vegetarian formula. The high levels of B vitamins, vitamin C and zinc found in Stress Pack can provide the adrenal and thymus glands with the resources needed for their important functions. Also, when supplementing with natural, bio-identical progesterone, best results may be achieved when progesterone (or Diosin or Diosin 2 - see below), is taken with B vitamins, especially vitamin B6, which is involved in the liver metabolism of estrogen and progesterone. Suggested use 3-6 tablets a day.
I.Q, a vegetarian source of DHA, an omega-3 fatty acid, can help provide essential fatty acids needed daily. Low levels of Omega 3 fatty acids have been correlated with changes in disposition, memory loss, and visual and other neurological conditions.
Immune 360 – Glyconutrients, phytonutrients, polysachhrides and other immunoceuticals that have been proven to improve immune system function.
24/7 – The ultimate nutritional supplement coming from natures most nutritional organic foods. Scientifically combined to supply all recommended daily allowances. (A multiple vitamin/mineral.)
Exta-Cee contains vitamin C and alfalfa, the richest land source of trace minerals.
Diosin or Diosin 2 - These two unique products contain a concentrated extract from Wild yam which contains structured steroid compounds that are almost identical to the body’s natural hormone precursors.
Your body may be able to convert these precursor compounds in the liver to supply the adrenal glands with the necessary nutrients for production of progesterone, DHEA and other important hormones. Wild Yam may also help relieve the uncomfortable symptoms related to menstruation (PMS), peri-menopause, menopause, and androgen (male hormone) imbalances.
Diosin features an herbal combination of Wild Yam (Dioscorea), Cayenne (fruit), Ginger Root, and RBC NanoClusters. Diosin also has an added herbal combination of natural stimulants that Diosin-2 does not, which includes Guarana Seed, Green Tea, Ginseng, Schisandra fruit, Ashwaganda root, and Yerba Mate. Some may not want the effects of the added stimulants (such as those with caffeine sensitivities). Suggested use: One or two caplets in the morning and one in the afternoon.
Diosin 2 features an herbal combination of Wild Yam (Dioscorea), Cayenne (fruit), Ginger Root, Milk Thistle concentrate, Astragalus root, Ginko (leaf), bioflavinoids, aloe vera gel powder, and RBC NanoClusters.) Suggested use: One or two caplets in the morning and one in the afternoon.
100% Woman is an effective blend of herbs, vitamins and minerals designed to restore essential nutrients during a women’s monthly cycles. 100% Woman contains Spirulina – a source of complete protein and other nutrients. Many women report that Spirulina helps suppress their food cravings. 100% Woman is rich in B vitamins, which help balance moods and reduce water retention. It’s also high in vitamins C and E, both powerful anti-oxidants. Each pack provides iron, which is lost during the menstrual cycle. Adequate iron intake is necessary to carry oxygen to the blood cells and maintain energy levels. Calcium, zinc, and magnesium are included for their roles in maintaining bone strength, supporting proper nerve transmission, and aiding in the metabolism of nutrients.
Protivity (to gain muscle) is a 99 % absorbable vegetable source of protein. Hormones are either made from amino acids, or, like the steroid hormones, bound to amino acids in the bloodstream for transport throughout the body. Properly balanced amino acids are necessary for hormone production and transport, proper sleep, wakefulness, mood, muscle function and development, and are the supporting structure of every single cell in the body. Animal protein sources are hard to digest and give off harmful by-products that the liver and kidneys have to filter out of the body. In addition, most animal sources of protein are high in saturated fat. Protivity contains all of the amino acids, including those that are essential (meaning our body doesn’t make them and we need to get them from our diet) in a vegetable form that is easily digestible and again, 99% absorbable, compared to around 20% for meat sources. Take 3 to 5 tablets 30 minutes before each meal. (See also BioShape.)
BioShape, (to lose weight) a vegetable protein source of the highest quality vegetable source amino acids in addition to two Ayurvedic herbs that will help regulate metabolism, may be helpful in reaching protein goals while helping you lose weight. BioShape can be taken by itself for your protein needs or combined with Protivity. Take 3 to 5 tablets 30 minutes before each meal.
Spirulina - Blue-green algae (considered a “Super Food”), is one of the highest absorbable food sources of protein, chlorophyll, and beta-carotene, and also provides vitamins, including B12, highly bio-available iron, and trace minerals. It is 95% highly absorbable protein from plants. Spirulina is a rich source of GLA (gamma linolenic acid). GLA is a precursor for the body’s prostaglandins, the master hormones necessary for many essential body functions. Spirulina is available in either capsules (NanoClusters), tablets, or powder. Suggested use: as directed on label.
Green Phyto-Power is loaded with chlorophyll, enzymes, vitamins, minerals, cell salts, anti-oxidants, soluble fiber, essential amino acids and other phytonutrients (from plants).
MagiCal and/or Sango Coral Calcium provides calcium, magnesium and trace minerals from a natural marine deposit. RBC Life Science’s Sango Coral Calcium brings you the many benefits of coral minerals in a pure and highly bio-available form.
Coenzyme Q-10 is a naturally occurring enzyme found in many foods and in most living cells of your body. It’s essential for the production of energy at the cellular level. Ninety-five percent of the energy we need is produced inside each cell by the mitochondria. Coenzyme Q1-0 must be present within each cell for the mitochondria to function. (Important for Diabetes – see Diabetes section.)
Over 30 - new and improved formula. Human Growth Hormone (HGH) is essential to the development of children, but after puberty, HGH secretion begins to decline. HGH is vital in slowing the aging process in adults because it contributes to increased energy, fat, protein and sugar metabolism, mental competence, DNA, tissue repair, strength, bone density, skin tone, and the immune and nervous systems. Another hormone, GHRH (Growth Hormone Releasing Hormone) controls the release of HGH but declines with age. Scientists have discovered a special form of the amino acid glycine that increases GHRH activity, thus increasing levels of HGH. Glycine is combined with selected herbs, vitamins, and minerals. This combination is designed to be most beneficial to men and women over 30 (hence the name!) to support the changes that start occurring as they age. It is also designed to balance the entire endocrine system, and is most beneficial to those who have multiple hormone imbalances or sleep disorders. Serving size: 1 scoop
Digestion Formula (Nanoclustered) A vegetarian source of digestive enzymes and probiotics to help improve the absorption of food and supply the colon with healthy bacteria. It is the most advanced and complete formula available to restore the body’s enzyme supply and intestinal flora. This formula helps reduce abdominal bloating and fat storage. When you receive more nutrition from your foods, you will have a higher energy level and a reduction in cravings for unhealthy foods, which will be especially helpful when hormonal changes occur.
Can also be very beneficial if you’re having gallbladder problems (or especially for surgically removed gallbladder), if you’ve been on anti-biotics or hormone replacement therapy, or have candida or repetitive yeast infections, allergies, arthritis, or acne.
10 Days of Chocolate can help keep blood sugar levels from dropping in between meals or can be a healthy, high protein meal replacement. This is an incredibly delicious drink that will help satisfy any chocolate cravings you may have due to hormonal imbalance, or just ANY chocolate craving, for that matter! It was designed to help people lose weight in 10 days following a plan of healthy meals and exercise, with the shake as a meal substitute at certain times. The CocoaCaps are a between meal product that helps control your appetite and also helps you burn calories even when you aren’t exercising. Both are low fat, low carbohydrate, and rich in flavanols (organic compounds found in cocoa that help burn fat and provide other health benefits). Also comes in Vanilla flavor. (Contains whey in addition to soy protein.)
Triple FX – Is a nutritional energy drink full of brain enhancing nutrients.
Vitamin E Clusters provides Vitamin E, B vitamins (pantothenic acid, niacin, vitamin B6, B-complex), magnesium, and calcium.
Melatonin Plus provides Melatonin, a natural sleep aid and also a potent immune-enhancing hormone – use if you have a sleep disorder or seasonal affective disorder.
Artichoke NanoClusters improve bile flow from the liver, which helps promote the release of accumulated toxins.
Natural, Bio-identical Progesterone Cream (not provided by RBC Life Sciences at this time) should be USP grade from wild yams, and should provide the body with the correct levels of natural progesterone and plant based (phyto) estrogens for hormonal balance. In both women and men, progesterone declines with age. Progesterone cream may help reduce menopause and andropause symptoms. The use of progesterone cream may possibly help support fat loss. It may also help improve sexual desire and performance. Studies have shown that applying progesterone to you skin is more effective than taking it orally. Another benefit is that it helps tone tissue where applied. It has been shown to provide men with prostate support. It is recommended that men supplementing with progesterone cream also supplement with saw palmetto. Since every person’s biochemistry and ability to absorb and use progesterone cream are different, the actual dose will vary. Also, since natural progesterone is noted for its freedom from side effects, such latitude in dosing carries no risk, according to Dr. John R. Lee. Best results may be achieved when progesterone is taken with B vitamins, especially vitamin B6, which is involved in the liver metabolism of estrogen and progesterone.
It is recommended, but not always necessary, that you take a Saliva Hormone Test before beginning supplementation with progesterone. Avoid using progesterone cream or any other hormones or steroids you are currently taking prior to the test (with the advice of your physician and the lab where you’re obtaining the test), as they may alter the results of your test.
§ If you are taking some form of estrogen replacement therapy (ERT), or hormone replacement therapy with an estrogen and progestin combination (HRT), you will need to check with your physician before beginning supplementation with progesterone.
§ Women not yet postmenopausal (menopause being the cessation of menses for at least one year), or those that are peri-menopausal (in the beginning stages of menopause), can use progesterone cream approximately two weeks per month. Dr. John R. Lee has suggested using the cream between day 12 and day 26 to approximate normal levels (day one being the onset of bleeding), although again, this may vary with each individual. Women can apply 1/8 to 1/2 tsp. on clean skin (alternate on breasts, inside arms, stomach, upper chest, neck, back of knees, bottoms of feet, palms, and vagina, alternating areas) morning and at bedtime. If sufficient progesterone is supplemented, estrogen dominance symptoms should subside.
§ Post menopausal women (women who have not had a period in over a year) not receiving estrogen supplementation may choose to select a dosage schedule based on the calendar month. The cream may be applied over a 14 to 21 day time period and then discontinued until the next month (i.e., use for up to three weeks and then off one week). Half the regular dose can be applied for the fourth week if you don’t want to discontinue altogether for that week. Women can apply 1/8 to 1/2 tsp. on clean skin (alternate on breasts, inside arms, stomach, upper chest, neck, back of knees, bottoms of feet, palms, and vagina, alternating areas) morning and at bedtime. If sufficient progesterone is supplemented, your estrogen dominance symptoms such as hot flashes should subside.
§ For menopausal women who do not begin supplementation until after a number of years of progesterone deficiency, and since much of this fat-soluble hormone will be initially lost in body fat, it may be wise to use a full two ounce monthly dose for three months or so to overcome the deficiency state. After this, dosage can usually be reduced.
§ Again, if you are taking some form of estrogen replacement therapy (ERT), or hormone replacement therapy with an estrogen and progestin combination (HRT), you will need to check with your physician before beginning supplementation.
§ Men can apply 1/8 to 1/4 tsp. morning and night throughout the month on inside arms, stomach, upper chest, neck, back of knees, bottoms of feet, palms, and scrotum, alternating each day. As stated above, it is recommended that men supplementing with natural progesterone also supplement with saw palmetto.
Because of the potential for side effects, complications with other health issues, and interactions with medications, it is recommended that dietary supplements be taken under the supervision of a knowledgeable healthcare provider.
Dr. Cindy Bates
Serotonin Deficiency Syndrome
v Serotonin Deficiency Syndrome
v Serotonin is the neurotransmitter that's responsible for feelings of optimism, relaxation, and a general sense of well being. If you’re feeling bad emotionally it may not be psychological! It may simply be a neurotransmitter imbalance. Modern medical science has found that low serotonin can lead to a huge variety of symptoms and complaints.
§ You might have a serotonin deficiency if you suffer from anxiety, fatigue, depression, PMS, low self-esteem, difficulty making decisions, loss of pleasure in usual activities, food cravings, sleep disturbances, migraines, obsessive compulsive disorder, violent/aggressive behavior, or panic attacks, to name a few symptoms.
§ Anti-depressant drugs may not be the answer to the above symptoms. Serotonin Reuptake Inhibitors, called SSRI’s, and normally referred to as anti-depressant drugs, keep whatever serotonin we have active, but they don’t actually provide additional serotonin. Some people may have inherited marginal amounts to begin with and they, along with others, would benefit from increasing serotonin levels.
§ Research indicates that proper diet and nutritional supplementation will help with symptoms related to serotonin deficiency syndrome by increasing the amount of serotonin in the brain. Serotonin, or 5-hydroxytryptomine (5-HT), was first identified some 50 years ago, and ever since then scientists have been finding out more and more about the functions it performs in the body.
§ Nerve cells synthesize 5-HT by a two-step process that begins with the essential amino acid L-tryptophan. The FDA stopped all sales of L- tryptophan in 1989 after a contaminated batch was distributed by a Japanese company . In 1996, many compounding pharmacies began providing L-tryptophan again, by physician prescription, and a new version of L-tryptophan called 5-HTP became available over the counter in 1998, without FDA opposition. L-tryptophan is now available through various supplement suppliers.
§ Once L-tryptophan has been taken up into the nerve cell, it is converted into 5-hydroxytryptophan (5-HTP) with the help of the enzyme tryptophan hydroxylase. Studies have shown that taking whole food supplements of L-tryptophan, or supplementing with 5-HTP, could increase the amount of serotonin available for use by neurons. And the elevation of available serotonin can have a profound impact on your emotional condition.
§ PROLONGED STRESS “uses up” your natural sedatives, stimulants and pain relievers. Stress reduction and stress management are very important to maintain serotonin levels. (See link to “Basic Stress Management Tips” page, above).
§ PROTEIN in insufficient amounts has a profound impact on the brain. Research suggests that the foods you eat can influence production of brain messenger chemicals called neurotransmitters, such as serotonin. Your brain relies on protein – the only food source of amino acids – to make all of its mood-enhancing chemicals. If you’re not eating enough protein, you won’t be able to manufacture these crucial chemicals. Also, there are “essential” amino acids your body can’t manufacture, which need to be obtained from food or supplements. Certain foods are considered either “complete” or incomplete proteins. Combining grains and legumes, two incomplete sources, will provide you with a complete protein.
§ Also, regular use of refined sugars, flours, alcohol, caffeine, and some medicines, can inhibit the production of your brain’s natural pleasure chemicals. These highly refined, simple carbohydrates are absorbed instantly, unlike complex carbohydrates, like whole grains, that need time to be digested.
§ Both sugar and alcohol instantly skyrocket blood sugar levels and temporarily raise levels of at least two potent mood chemicals in the brain. They can have a drug like effect, altering our brains’ mood chemistry and fooling is into a false calm, or a temporary energy surge. We can become dependent on these drug like foods for continued mood lifts. Unfortunately, each high is followed, of course, by a low.
§ Omega 3 fatty acids can also be beneficial in enhancing mood as can other co-factors in healthy nutrition. Please follow the “Basic Anti-Aging Nutrition Tips” for information to help increase and stabilize your brain’s mood enhancing neurotransmitters, such as serotonin, in healthy ways. “Essential” amino acids are those the body doesn’t make and therefore need to be obtained by nutrition or supplementation. Yo
Because of the potential for side effects, complications with other health issues, health concerns that may not be addressed here, and interactions with medications, it is recommended that dietary supplements be taken under the supervision of a knowledgeable health care provide
Dr. Cindy Bates
v Serotonin is the neurotransmitter that's responsible for feelings of optimism, relaxation, and a general sense of well being. If you’re feeling bad emotionally it may not be psychological! It may simply be a neurotransmitter imbalance. Modern medical science has found that low serotonin can lead to a huge variety of symptoms and complaints.
§ You might have a serotonin deficiency if you suffer from anxiety, fatigue, depression, PMS, low self-esteem, difficulty making decisions, loss of pleasure in usual activities, food cravings, sleep disturbances, migraines, obsessive compulsive disorder, violent/aggressive behavior, or panic attacks, to name a few symptoms.
§ Anti-depressant drugs may not be the answer to the above symptoms. Serotonin Reuptake Inhibitors, called SSRI’s, and normally referred to as anti-depressant drugs, keep whatever serotonin we have active, but they don’t actually provide additional serotonin. Some people may have inherited marginal amounts to begin with and they, along with others, would benefit from increasing serotonin levels.
§ Research indicates that proper diet and nutritional supplementation will help with symptoms related to serotonin deficiency syndrome by increasing the amount of serotonin in the brain. Serotonin, or 5-hydroxytryptomine (5-HT), was first identified some 50 years ago, and ever since then scientists have been finding out more and more about the functions it performs in the body.
§ Nerve cells synthesize 5-HT by a two-step process that begins with the essential amino acid L-tryptophan. The FDA stopped all sales of L- tryptophan in 1989 after a contaminated batch was distributed by a Japanese company . In 1996, many compounding pharmacies began providing L-tryptophan again, by physician prescription, and a new version of L-tryptophan called 5-HTP became available over the counter in 1998, without FDA opposition. L-tryptophan is now available through various supplement suppliers.
§ Once L-tryptophan has been taken up into the nerve cell, it is converted into 5-hydroxytryptophan (5-HTP) with the help of the enzyme tryptophan hydroxylase. Studies have shown that taking whole food supplements of L-tryptophan, or supplementing with 5-HTP, could increase the amount of serotonin available for use by neurons. And the elevation of available serotonin can have a profound impact on your emotional condition.
§ PROLONGED STRESS “uses up” your natural sedatives, stimulants and pain relievers. Stress reduction and stress management are very important to maintain serotonin levels. (See link to “Basic Stress Management Tips” page, above).
§ PROTEIN in insufficient amounts has a profound impact on the brain. Research suggests that the foods you eat can influence production of brain messenger chemicals called neurotransmitters, such as serotonin. Your brain relies on protein – the only food source of amino acids – to make all of its mood-enhancing chemicals. If you’re not eating enough protein, you won’t be able to manufacture these crucial chemicals. Also, there are “essential” amino acids your body can’t manufacture, which need to be obtained from food or supplements. Certain foods are considered either “complete” or incomplete proteins. Combining grains and legumes, two incomplete sources, will provide you with a complete protein.
§ Also, regular use of refined sugars, flours, alcohol, caffeine, and some medicines, can inhibit the production of your brain’s natural pleasure chemicals. These highly refined, simple carbohydrates are absorbed instantly, unlike complex carbohydrates, like whole grains, that need time to be digested.
§ Both sugar and alcohol instantly skyrocket blood sugar levels and temporarily raise levels of at least two potent mood chemicals in the brain. They can have a drug like effect, altering our brains’ mood chemistry and fooling is into a false calm, or a temporary energy surge. We can become dependent on these drug like foods for continued mood lifts. Unfortunately, each high is followed, of course, by a low.
§ Omega 3 fatty acids can also be beneficial in enhancing mood as can other co-factors in healthy nutrition. Please follow the “Basic Anti-Aging Nutrition Tips” for information to help increase and stabilize your brain’s mood enhancing neurotransmitters, such as serotonin, in healthy ways. “Essential” amino acids are those the body doesn’t make and therefore need to be obtained by nutrition or supplementation. Yo
Because of the potential for side effects, complications with other health issues, health concerns that may not be addressed here, and interactions with medications, it is recommended that dietary supplements be taken under the supervision of a knowledgeable health care provide
Dr. Cindy Bates
pH and Biological Terrain
v pH and the Biological Terrain
v ACID/ALKALINE BALANCE is referred to as pH, or the power of hydrogen, and is expressed on a scale from 0 to 14, with 0 being the most acidic and 14 the most alkaline. The typical pH range for saliva is 6.0 to 7.0, and for venous blood, 7.3 to 7.35.
v ACID/ALKALINE BALANCE BECOMES PIVITOL TO OPTIMAL HEALTH when you consider that the organisms that make us sick (such as unfriendly bacteria, viruses, parasites, molds, yeast, fungi, etc.) grow much faster in bodily fluids that are slightly acidic.
v FRIENDLY BACTERIA, which are critical to developing a healthy immune system (such as acidophilus, bifidus, bulgarius, and others), grow much better in a slightly alkaline environment.
v THE TYPICAL WESTERN DIET tends to be highly acidic due to the consumption of refined carbohydrates, red meats and fats, which creates a poor biological terrain. Generally speaking, you should eat foods that cause a slight alkaline pH shift in your body fluids for a healthy biological terrain (see link to “Basic Anti-Aging NutritionTips” page, above).
v pH LITMUS PAPER can help determine the pH levels of saliva, urine, or other liquids, such as water and other drinks, quickly and accurately. It can be bought at a drug store.
v TO CHECK pH, either put a strip under your tongue, or deposit saliva on a small spoon or other suitable surface and dip strip in saliva. The closest color match determines pH level. To check urine, dip tape in urine flow, or deposit urine in a small cup. Dip tape in cup of urine and shake excess off tape. Compare immediately to color chart. As with saliva, the closest match determines pH levels.
Dr. Cindy Bates
v ACID/ALKALINE BALANCE is referred to as pH, or the power of hydrogen, and is expressed on a scale from 0 to 14, with 0 being the most acidic and 14 the most alkaline. The typical pH range for saliva is 6.0 to 7.0, and for venous blood, 7.3 to 7.35.
v ACID/ALKALINE BALANCE BECOMES PIVITOL TO OPTIMAL HEALTH when you consider that the organisms that make us sick (such as unfriendly bacteria, viruses, parasites, molds, yeast, fungi, etc.) grow much faster in bodily fluids that are slightly acidic.
v FRIENDLY BACTERIA, which are critical to developing a healthy immune system (such as acidophilus, bifidus, bulgarius, and others), grow much better in a slightly alkaline environment.
v THE TYPICAL WESTERN DIET tends to be highly acidic due to the consumption of refined carbohydrates, red meats and fats, which creates a poor biological terrain. Generally speaking, you should eat foods that cause a slight alkaline pH shift in your body fluids for a healthy biological terrain (see link to “Basic Anti-Aging NutritionTips” page, above).
v pH LITMUS PAPER can help determine the pH levels of saliva, urine, or other liquids, such as water and other drinks, quickly and accurately. It can be bought at a drug store.
v TO CHECK pH, either put a strip under your tongue, or deposit saliva on a small spoon or other suitable surface and dip strip in saliva. The closest color match determines pH level. To check urine, dip tape in urine flow, or deposit urine in a small cup. Dip tape in cup of urine and shake excess off tape. Compare immediately to color chart. As with saliva, the closest match determines pH levels.
Dr. Cindy Bates
Osteoporosis
Osteoporosis
Ø OSTEOPOROSIS IS A DEBIITATING DISEASE that can be prevented and treated.
Ø LOSS OF BONE DENSITY CAUSES BONES TO BECOME FRAGILE AND MORE LIKELY TO BREAK. If not prevented, or if left untreated, it can progress into fractures typically of the hip, spine, and wrist. A hip fracture almost always requires hospitalization and major surgery. It can impair a person’s ability to walk unassisted and may cause prolonged or permanent disability, or even death. Spinal or vertebral fractures also have serious consequences, including loss of height, severe back pain, and deformity.
Ø MEN AND WOMEN ALIKE ARE AFFECTED BY OSTEOPOROSIS, although women are four times more likely to develop the disease than men. Most people who have the disease don’t know it, since symptoms rarely appear until bone loss has become significant.
Ø A MAN IS MUCH MORE LIKELY TO SUFFER AN OSTEOPOROTIC FRACTURE than he is to get PROSTATE CANCER in his lifetime.
Ø BY AGE 60, ONE IN FOUR WOMEN HAVE OSTEOPOROSIS severe enough to cause Dowager’s hump, bone pain, loss of height, and spinal deformity, in addition to hip fracture complications mentioned above.
Ø AN ESTROGEN, PROGESTERONE, and ANDROGEN IMBALANCE, and/or HIGH CORTISOL levels (an adrenal stress hormone), along with inadequate nutrition and lack of weight-bearing exercise, can lead to increased bone loss.
Ø RISK FACTORS ARE: Women in general; older adults; Small-boned and thin women (under 127 pounds); early menopause (brought about naturally or because of surgery); current cigarette smoking; drinking too much alcohol; consuming an inadequate amount of calcium; and getting little or no weight-bearing exercise, all increase your chance of developing osteoporosis. Medications to treat disorders such as rheumatoid arthritis, endocrine disorders (i.e. under-active thyroid), seizure disorders, and gastrointestinal diseases may have side effects that can damage bone and lead to bone loss. See your physician for a complete list of risk factors.
Ø DON’T WAIT UNTIL SIGNS OF OSTEOPOROSIS APPEAR. You may have bone loss for a long time without realizing it. Change your diet and lifestyle today to protect your bones!!
SUGGESTIONS FOR BONE HEALTH
See http://www.nof.org/ National Osteoporosis Foundation (not a hot link) for one website with information.
A BONE MINERAL DENSITY TEST, or BMD test, is the only sure way to determine bone density and fracture risk for osteoporosis. Your doctor can help you determine whether you should have a BMD test based on risk factors.
CALCIUM (from plant sources) is most beneficial. Green plants have the greatest concentration of calcium of any food, and are also rich in magnesium. However spinach, chard, and beet greens are high in oxalic acid, which tends to counteract their ability to supply calcium. A cup of broccoli has 94 mg. of calcium, 10 dried figs 270 mg, and dry roasted almonds 75 mg per ounce. Many foods have added calcium.
VITAMIN D is essential for efficient calcium utilization. In addition, other cofactors, such as magnesium, phosphorus, and vitamins A and C, also need to be supplied for proper calcium absorption and utilization. Lack of these other cofactors may be the reason Americans who consume large amounts of dairy still have widespread calcium deficiency problems.
GREEN CHLOROPHYLL RICH FOODS such as the “superfood” SPIRULINA, and WHEAT, BARLEY AND KAMUT GRASSES are high in magnesium. They also act as a form of stored sunshine, performing like vitamin D in the body to regulate calcium. Because of their magnesium, chlorophyll, and other calcium cofactors, increasing the consumption of green chlorophyll rich foods often is a simple solution to calcium problems.
CALCIUM SUPPLEMENTATION can also be helpful if the basic diet is poor. Calcium supplementation can help halt the development of severe calcic disorders, such as arthritis, deterioration of bones and teeth, and heart disease. As with food sources of calcium, VITAMIN D is essential for efficient calcium utilization of supplementation. Again, other cofactors, such as magnesium, phosphorus, and vitamins A and C, also need to be supplied for proper calcium absorption and utilization.
CORAL CALCIUM is a derived from coral reefs, as the name suggests. Marine coral contains nature’s perfect balance of minerals, similar to the composition of the human body. These minerals are vital to the thousands of enzymatic reactions that take place in our bodies every day, so they are very beneficial to our health in many ways. Strict guidelines are in place to protect the environmental safety of living coral and coral reefs.
MAGNESIUM stimulates calcitonin production. Calcitonin is a hormone which increases calcium in the bones and keeps it from being absorbed into the soft tissues, where excess may contribute to some forms of arthritis. Also, magnesium is involved in the manufacture of progesterone, (see below the benefits of progesterone for bone health).
MAGNESIUM RICH FOODS are important in osteoporosis prevention. They are: the dried seaweeds, including wakame, kombu, kelp, hijiki, arame, and others; beans, including soybeans and their products (tofu and tempeh); also mung, aduki, black, and lima beans; whole grains, particularly buckwheat; also millet, wheat berries, corn, barley, rye, and rice; and dark leafy greens. Nuts and seeds, especially almonds, cashews, filberts, and sesame seeds, are good sources of magnesium, as are raisins, dried figs, and blackstrap molasses.
NATURAL, BIO-IDENTICAL PROGESTERONE CREAM has been shown in research to stimulate osteoblast-mediated new bone formation. Natural, bio-identical progesterone supplementation, used when the need is indicated, and in physiologic doses (no greater than what the body normally should be making), has no known side effects. But, if you have liver challenges, topical (transdermal) application is preferred to oral supplementation, as 85 to 95 percent of oral supplementation will be
excreted immediately via the liver. (See Hormone Balance page.)
OMEGA 3-FATTY ACIDS HELP INCREASE LEVELS OF CALCIUM IN THE BODY, deposit calcium in the bones, and improve bone strength, according to clinical studies. In addition, studies suggest that people who are deficient in certain essential fatty acids (particularly EPA, an Omega-3 fatty acid, and GLA, an omega-6 fatty acid) are more likely to suffer from bone loss than those with normal levels of these fatty acids. (See Nutrition page.)
DHEA (a hormone) may be of value in preventing and treating osteoporosis in addition to cardiovascular disease, high cholesterol, diabetes, cancer, Alzheimer’s disease, other memory deficits, immune system disorders, and chronic fatigue. DHEA levels have been shown in tests to increase with natural progesterone supplementation. (See Hormone Balance page.)
THYROID HORMONE BALANCE is important for bone health, as hyperthyroidism leaves you at a higher risk for osteoporosis. The reason for this is excess thyroxin stimulates the bone-dissolving activity of the osteoclasts. Hyperthyroidism is the result of excess thyroid hormone which tends to cause higher energy levels, a feeling of being too warm, and weight loss. (See Thyroid Health page.)
PARATHYROID HORMONE BALANCE is also important for bone health. Parathyroid gland is responsible for calcium absorption or calcium loss. If you’ve been exposed to excessive radiation or had radioactive iodine used on your thyroid, you are at high risk for parathyroid dysfunction.
BONE IS LIVING TISSUE THAT RESPONDS TO EXERCISE by becoming stronger and denser. Weight-bearing and resistance exercises are important. Weight bearing exercises are those in which your bones and muscles work against gravity, such as jogging, walking, stair climbing, dancing, etc., Swimming and bicycling are not considered weight bearing, but are still beneficial. Resistance exercises use muscular strength to improve muscle mass and strengthen bone, as in weight lifting with free weights or machines (see “Basic Anti-Aging Exercise Tips” page).
CHOCOLATE IS BENEFICIAL because it contains large amounts of MAGNESIUM. It is best to eat DARK ORGANIC COCOA instead of eating chocolate products that are usually high in caffeine and contain a lot of sugar and fats, which can over stimulate your adrenal glands and contribute to adrenal fatigue and weight gain.
STRESS MANAGEMENT can help balance cortisol levels, as high cortisol levels can lead to increased bone loss (see “Basic Stress Reduction Tips” and “Adrenal Hormone Health page).
CALCIUM INHIBITORS in the diet are coffee, refined sugar, meat and alcohol. It is best to avoid these if you want to avoid loss of bone density.
Dr. Cindy Bates
Ø OSTEOPOROSIS IS A DEBIITATING DISEASE that can be prevented and treated.
Ø LOSS OF BONE DENSITY CAUSES BONES TO BECOME FRAGILE AND MORE LIKELY TO BREAK. If not prevented, or if left untreated, it can progress into fractures typically of the hip, spine, and wrist. A hip fracture almost always requires hospitalization and major surgery. It can impair a person’s ability to walk unassisted and may cause prolonged or permanent disability, or even death. Spinal or vertebral fractures also have serious consequences, including loss of height, severe back pain, and deformity.
Ø MEN AND WOMEN ALIKE ARE AFFECTED BY OSTEOPOROSIS, although women are four times more likely to develop the disease than men. Most people who have the disease don’t know it, since symptoms rarely appear until bone loss has become significant.
Ø A MAN IS MUCH MORE LIKELY TO SUFFER AN OSTEOPOROTIC FRACTURE than he is to get PROSTATE CANCER in his lifetime.
Ø BY AGE 60, ONE IN FOUR WOMEN HAVE OSTEOPOROSIS severe enough to cause Dowager’s hump, bone pain, loss of height, and spinal deformity, in addition to hip fracture complications mentioned above.
Ø AN ESTROGEN, PROGESTERONE, and ANDROGEN IMBALANCE, and/or HIGH CORTISOL levels (an adrenal stress hormone), along with inadequate nutrition and lack of weight-bearing exercise, can lead to increased bone loss.
Ø RISK FACTORS ARE: Women in general; older adults; Small-boned and thin women (under 127 pounds); early menopause (brought about naturally or because of surgery); current cigarette smoking; drinking too much alcohol; consuming an inadequate amount of calcium; and getting little or no weight-bearing exercise, all increase your chance of developing osteoporosis. Medications to treat disorders such as rheumatoid arthritis, endocrine disorders (i.e. under-active thyroid), seizure disorders, and gastrointestinal diseases may have side effects that can damage bone and lead to bone loss. See your physician for a complete list of risk factors.
Ø DON’T WAIT UNTIL SIGNS OF OSTEOPOROSIS APPEAR. You may have bone loss for a long time without realizing it. Change your diet and lifestyle today to protect your bones!!
SUGGESTIONS FOR BONE HEALTH
See http://www.nof.org/ National Osteoporosis Foundation (not a hot link) for one website with information.
A BONE MINERAL DENSITY TEST, or BMD test, is the only sure way to determine bone density and fracture risk for osteoporosis. Your doctor can help you determine whether you should have a BMD test based on risk factors.
CALCIUM (from plant sources) is most beneficial. Green plants have the greatest concentration of calcium of any food, and are also rich in magnesium. However spinach, chard, and beet greens are high in oxalic acid, which tends to counteract their ability to supply calcium. A cup of broccoli has 94 mg. of calcium, 10 dried figs 270 mg, and dry roasted almonds 75 mg per ounce. Many foods have added calcium.
VITAMIN D is essential for efficient calcium utilization. In addition, other cofactors, such as magnesium, phosphorus, and vitamins A and C, also need to be supplied for proper calcium absorption and utilization. Lack of these other cofactors may be the reason Americans who consume large amounts of dairy still have widespread calcium deficiency problems.
GREEN CHLOROPHYLL RICH FOODS such as the “superfood” SPIRULINA, and WHEAT, BARLEY AND KAMUT GRASSES are high in magnesium. They also act as a form of stored sunshine, performing like vitamin D in the body to regulate calcium. Because of their magnesium, chlorophyll, and other calcium cofactors, increasing the consumption of green chlorophyll rich foods often is a simple solution to calcium problems.
CALCIUM SUPPLEMENTATION can also be helpful if the basic diet is poor. Calcium supplementation can help halt the development of severe calcic disorders, such as arthritis, deterioration of bones and teeth, and heart disease. As with food sources of calcium, VITAMIN D is essential for efficient calcium utilization of supplementation. Again, other cofactors, such as magnesium, phosphorus, and vitamins A and C, also need to be supplied for proper calcium absorption and utilization.
CORAL CALCIUM is a derived from coral reefs, as the name suggests. Marine coral contains nature’s perfect balance of minerals, similar to the composition of the human body. These minerals are vital to the thousands of enzymatic reactions that take place in our bodies every day, so they are very beneficial to our health in many ways. Strict guidelines are in place to protect the environmental safety of living coral and coral reefs.
MAGNESIUM stimulates calcitonin production. Calcitonin is a hormone which increases calcium in the bones and keeps it from being absorbed into the soft tissues, where excess may contribute to some forms of arthritis. Also, magnesium is involved in the manufacture of progesterone, (see below the benefits of progesterone for bone health).
MAGNESIUM RICH FOODS are important in osteoporosis prevention. They are: the dried seaweeds, including wakame, kombu, kelp, hijiki, arame, and others; beans, including soybeans and their products (tofu and tempeh); also mung, aduki, black, and lima beans; whole grains, particularly buckwheat; also millet, wheat berries, corn, barley, rye, and rice; and dark leafy greens. Nuts and seeds, especially almonds, cashews, filberts, and sesame seeds, are good sources of magnesium, as are raisins, dried figs, and blackstrap molasses.
NATURAL, BIO-IDENTICAL PROGESTERONE CREAM has been shown in research to stimulate osteoblast-mediated new bone formation. Natural, bio-identical progesterone supplementation, used when the need is indicated, and in physiologic doses (no greater than what the body normally should be making), has no known side effects. But, if you have liver challenges, topical (transdermal) application is preferred to oral supplementation, as 85 to 95 percent of oral supplementation will be
excreted immediately via the liver. (See Hormone Balance page.)
OMEGA 3-FATTY ACIDS HELP INCREASE LEVELS OF CALCIUM IN THE BODY, deposit calcium in the bones, and improve bone strength, according to clinical studies. In addition, studies suggest that people who are deficient in certain essential fatty acids (particularly EPA, an Omega-3 fatty acid, and GLA, an omega-6 fatty acid) are more likely to suffer from bone loss than those with normal levels of these fatty acids. (See Nutrition page.)
DHEA (a hormone) may be of value in preventing and treating osteoporosis in addition to cardiovascular disease, high cholesterol, diabetes, cancer, Alzheimer’s disease, other memory deficits, immune system disorders, and chronic fatigue. DHEA levels have been shown in tests to increase with natural progesterone supplementation. (See Hormone Balance page.)
THYROID HORMONE BALANCE is important for bone health, as hyperthyroidism leaves you at a higher risk for osteoporosis. The reason for this is excess thyroxin stimulates the bone-dissolving activity of the osteoclasts. Hyperthyroidism is the result of excess thyroid hormone which tends to cause higher energy levels, a feeling of being too warm, and weight loss. (See Thyroid Health page.)
PARATHYROID HORMONE BALANCE is also important for bone health. Parathyroid gland is responsible for calcium absorption or calcium loss. If you’ve been exposed to excessive radiation or had radioactive iodine used on your thyroid, you are at high risk for parathyroid dysfunction.
BONE IS LIVING TISSUE THAT RESPONDS TO EXERCISE by becoming stronger and denser. Weight-bearing and resistance exercises are important. Weight bearing exercises are those in which your bones and muscles work against gravity, such as jogging, walking, stair climbing, dancing, etc., Swimming and bicycling are not considered weight bearing, but are still beneficial. Resistance exercises use muscular strength to improve muscle mass and strengthen bone, as in weight lifting with free weights or machines (see “Basic Anti-Aging Exercise Tips” page).
CHOCOLATE IS BENEFICIAL because it contains large amounts of MAGNESIUM. It is best to eat DARK ORGANIC COCOA instead of eating chocolate products that are usually high in caffeine and contain a lot of sugar and fats, which can over stimulate your adrenal glands and contribute to adrenal fatigue and weight gain.
STRESS MANAGEMENT can help balance cortisol levels, as high cortisol levels can lead to increased bone loss (see “Basic Stress Reduction Tips” and “Adrenal Hormone Health page).
CALCIUM INHIBITORS in the diet are coffee, refined sugar, meat and alcohol. It is best to avoid these if you want to avoid loss of bone density.
Dr. Cindy Bates
Essential Fatty Acids
ESSENTIAL FATTY ACIDS
v OMEGA-3 and OMEGA-6 FATTY ACIDS ARE ESSENTIAL FATTY ACIDS (EFA’S), which means that they are essential to human health but cannot be manufactured by the body. For this reason, they must be obtained from nutrition and supplementation.
v Together, Omega-3 and Omega-6 fatty acids play a crucial role in brain function as well as normal growth and development. It is important to maintain an appropriate balance of Omega-3 and Omega-6 fatty acids in the diet, as they work together to promote health. Also, Omega-9 fatty acids have been reported to help lower risks associated with cancer and heart disease.
v A healthy diet should consist of roughly 2 - 4 times more Omega-6 fatty acids than Omega-3 fatty acids. Unfortunately, most people consume a diet much higher in Omega-6 in relation to Omega-3 fatty acids, which can contribute to insulin resistance and obesity, heart disease, cancer, asthma, arthritis, and depression, to name a few.
Ø According to the University of Maryland Medical Center, extensive research indicates that Omega-3 fatty acids:
· Help prevent risk factors associated with chronic diseases such as heart disease, cancer, Type II diabetes, and arthritis.
· Appear to be particularly important for the brain (memory and performance) and behavioral function.
· Symptoms of Omega-3 fatty acid deficiency include inflammation, extreme tiredness (fatigue), poor memory, inability to concentrate, dry, itchy skin, brittle hair and nails, mood swings or depression, and poor circulation and joint pain.
o There are three major types of Omega 3 fatty acids:
o Alpha-linolenic acid (ALA) - ALA is found in some green leafy vegetables, flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil. Once eaten, the body converts ALA to EPA and DHA, the two types of omega-3 fatty acids more readily used by the body.
o Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA) - EPA and DHA are found in cold-water fish such as salmon, mackerel, halibut, sardines, tuna, and herring.
o When consuming flax seeds for Omega-3’s, preferably grind only the amount you use daily - a small coffee grinder works well (See also flax hulls on “Supplements” page). You can sprinkle freshly ground flax seeds or hulls on yogurt, cereal, salads, or stir into your morning smoothie or juice. Flax oil is good also, but doesn’t provide the fiber and lignans that are key components of the health benefits of flax. Flax needs to be refrigerated and is found in the refrigerated section at the store. Add omega-3 rich flaxseed oil to salad dressings, and drizzle it on top of cooked cereals and vegetables. Add chopped walnuts to ground flaxseed on top of cereals or salads, or in baked goods, or eat a few walnuts as snacks.
o Pregnant women and nursing mothers, young children, and women who might become pregnant should limit or omit fish consumption based on the advice of their physician. Omega-3 fatty acids in quality dietary supplements that are certified mercury-free by a reputable third-party lab would be another option.
o In addition to the dietary sources described, EPA and DHA can be taken in the form of fish oil capsules, and should be kept refrigerated. (Also RBC Life Sciences has a vegetarian source of DHA from algae called I.Q. – see “Supplements” page.)
o Be sure to buy Omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury, lead, and cadmium.
o Because of the potential for side effects, complications with other health issues, and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable health care provider.
Ø OMEGA 6 FATTY ACIDS comprise the primary oil ingredient added to most processed foods and is found in commonly used cooking oils, including sunflower, safflower, corn, cottonseed, and soybean oils.
· Omega-6 fatty acids in the form of gamma linolenic acid (GLA) and linoleic acid (LA) are found in the plant seed oils of evening primrose, black currant, and borage. Spirulina (often called blue-green algae) also contains GLA.
· Omega-6 fatty acids, in the form of Arachidonic acid (AA), are found in egg yolk, meats in general, particularly organ meats, and other animal-based foods.
· Omega-6 fatty acids are commercially available in supplemental oils that contain LA and GLA. There is usually no need to supplement with Omega-6 fatty acids, as the typical American diet usually provides over 10 times the amount needed in relation to Omega-3’s. It is much more important to make sure you’re getting your Omega-3 fatty acids as you are unlikely to get the amount you need in relation to your intake of Omega-6’s without paying particular attention.
· Because of the potential for side effects, complications with other health issues, and interactions with medications, it is recommended dietary supplements be taken under the supervision of a knowledgeable healthcare provider.
Dr. Cindy Bates
v OMEGA-3 and OMEGA-6 FATTY ACIDS ARE ESSENTIAL FATTY ACIDS (EFA’S), which means that they are essential to human health but cannot be manufactured by the body. For this reason, they must be obtained from nutrition and supplementation.
v Together, Omega-3 and Omega-6 fatty acids play a crucial role in brain function as well as normal growth and development. It is important to maintain an appropriate balance of Omega-3 and Omega-6 fatty acids in the diet, as they work together to promote health. Also, Omega-9 fatty acids have been reported to help lower risks associated with cancer and heart disease.
v A healthy diet should consist of roughly 2 - 4 times more Omega-6 fatty acids than Omega-3 fatty acids. Unfortunately, most people consume a diet much higher in Omega-6 in relation to Omega-3 fatty acids, which can contribute to insulin resistance and obesity, heart disease, cancer, asthma, arthritis, and depression, to name a few.
Ø According to the University of Maryland Medical Center, extensive research indicates that Omega-3 fatty acids:
· Help prevent risk factors associated with chronic diseases such as heart disease, cancer, Type II diabetes, and arthritis.
· Appear to be particularly important for the brain (memory and performance) and behavioral function.
· Symptoms of Omega-3 fatty acid deficiency include inflammation, extreme tiredness (fatigue), poor memory, inability to concentrate, dry, itchy skin, brittle hair and nails, mood swings or depression, and poor circulation and joint pain.
o There are three major types of Omega 3 fatty acids:
o Alpha-linolenic acid (ALA) - ALA is found in some green leafy vegetables, flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil. Once eaten, the body converts ALA to EPA and DHA, the two types of omega-3 fatty acids more readily used by the body.
o Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA) - EPA and DHA are found in cold-water fish such as salmon, mackerel, halibut, sardines, tuna, and herring.
o When consuming flax seeds for Omega-3’s, preferably grind only the amount you use daily - a small coffee grinder works well (See also flax hulls on “Supplements” page). You can sprinkle freshly ground flax seeds or hulls on yogurt, cereal, salads, or stir into your morning smoothie or juice. Flax oil is good also, but doesn’t provide the fiber and lignans that are key components of the health benefits of flax. Flax needs to be refrigerated and is found in the refrigerated section at the store. Add omega-3 rich flaxseed oil to salad dressings, and drizzle it on top of cooked cereals and vegetables. Add chopped walnuts to ground flaxseed on top of cereals or salads, or in baked goods, or eat a few walnuts as snacks.
o Pregnant women and nursing mothers, young children, and women who might become pregnant should limit or omit fish consumption based on the advice of their physician. Omega-3 fatty acids in quality dietary supplements that are certified mercury-free by a reputable third-party lab would be another option.
o In addition to the dietary sources described, EPA and DHA can be taken in the form of fish oil capsules, and should be kept refrigerated. (Also RBC Life Sciences has a vegetarian source of DHA from algae called I.Q. – see “Supplements” page.)
o Be sure to buy Omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury, lead, and cadmium.
o Because of the potential for side effects, complications with other health issues, and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable health care provider.
Ø OMEGA 6 FATTY ACIDS comprise the primary oil ingredient added to most processed foods and is found in commonly used cooking oils, including sunflower, safflower, corn, cottonseed, and soybean oils.
· Omega-6 fatty acids in the form of gamma linolenic acid (GLA) and linoleic acid (LA) are found in the plant seed oils of evening primrose, black currant, and borage. Spirulina (often called blue-green algae) also contains GLA.
· Omega-6 fatty acids, in the form of Arachidonic acid (AA), are found in egg yolk, meats in general, particularly organ meats, and other animal-based foods.
· Omega-6 fatty acids are commercially available in supplemental oils that contain LA and GLA. There is usually no need to supplement with Omega-6 fatty acids, as the typical American diet usually provides over 10 times the amount needed in relation to Omega-3’s. It is much more important to make sure you’re getting your Omega-3 fatty acids as you are unlikely to get the amount you need in relation to your intake of Omega-6’s without paying particular attention.
· Because of the potential for side effects, complications with other health issues, and interactions with medications, it is recommended dietary supplements be taken under the supervision of a knowledgeable healthcare provider.
Dr. Cindy Bates
Anti Aging Nutrition
Basic A N T I – A G I N G N U T R I T I O N Tips
v HEART DISEASE is the #1 killer of Americans (both men and women). SUDDEN DEATH is its most common first symptom. Sadly, one out of every three Americans is at high risk – and most don’t even know it! According to the American Heart Association (AHA), maintaining a healthy diet and lifestyle offers the greatest potential, of all known approaches, for reducing the risk for heart disease, in spite of major advances in clinical medicine.
v THE STANDARD AMERICAN DIET (SAD) has all the factors that increase the risk of heart disease, cancer, stroke, diabetes, osteoporosis, intestinal disorders – and many other illnesses:
· High in animal fats – (saturated)
· High in other unhealthy fats – (such as hydrogenated and trans fats)
· High in processed foods
· High in simple carbohydrates
· Low in fiber
· Low in complex carbohydrates
· Low in plant-based foods
v THE TYPICAL WESTERN DIET IS HIGHLY ACIDIC because it’s high in refined carbohydrates, red meats, and fats, and creates a biological terrain where organisms that make us sick can thrive! Some examples are unfriendly bacteria, viruses, parasites, molds, yeast, fungi, etc. Friendly bacteria, which are critical to developing a healthy immune system, such as acidophilus, bifidus, bulgarius, and others, grow much better in a slightly alkaline environment. Basically, you should eat foods that cause a slight alkaline pH shift in your body. Your acid/alkaline balance is pivotal to optimal health.
v THE FOLLOWING NUTRITION TIPS should be beneficial as far as helping supply your body with the nutrients it needs to be healthy, to balance pH, to assist hormonal balance, and to help slow the aging process, (maybe even reverse aging). These “tips” can help compliment any lifestyle or exercise program. It’s always advisable to consult your physician any time you make changes in your diet if you are having health problems before or after changing your eating habits. Good luck and good health.
v
v EAT CERTIFIED ORGANIC FOOD & LOCALLY GROWN (link) seasonal foods. Certified organic food is grown without the use of pesticides or herbicides, in mineral rich, healthy soils, and is non-genetically engineered. Animals sold as organic meat are fed feed that has not been sprayed with chemicals, and does not contain animal parts. The animals also have not been given antibiotics, and have not been given estrogenic steroids to fatten them up. (This means these will not be passed on to you as may be the case with non-certified organic.) It is beneficial to the animals and to your health to also look for “Free-Range, Cage-Free, Hormone-Free, and Anti-biotic Free” eggs and meat if not certified organic.
v CONSUME a wide variety of MAINLY WHOLE GRAINS, FRUITS AND VEGETABLES, preferably ORGANIC and RAW (or sprouted is another option) as they contain large amounts of water, enzymes, and indigestible FIBER (or steam or saute’ on low heat to preserve enzymes {<118°}) - Also, wash all thoroughly, including organic, & eat the peel when possible, as the peel is “kissed by the sun” and full of nutrients. There are lots of great recipe books available to help you as you learn to make new food choices and prepare foods in different ways. They can usually be found at your nearest health food store or other stores with book selections, the library, or on the Internet.
v IT’S IMPORTANT TO EAT “COMPLEX” CARBOHYDRATES, as they are our body’s preferred energy source, and the main fuel we use for everything we do! Some also have the added benefit of protein.
· “Complex carbohydrates,” such as found in beans and whole grains, are broken down slowly by the body. Some good complex carbohydrate sources are soy, kidney and navy beans, lentils, split and green peas, and other beans, most vegetables, tofu, tempeh, whole grain breads such as pumpernickel, 100% stone ground whole wheat bread, and other breads containing whole grains, whole grain pastas, whole oats, barley, rye, quinoa, buckwheat, bulgur, brown and wild rice, wheat and rice bran, wheat bran, millet, amaranth, spelt, corn, sweet potatoes or yams, new potatoes, summer and winter squash, nuts and seeds, to name a few.
· Sprouted legumes and grains, as mentioned above, are also a good option. You can usually find sprouted grain bread, tortillas, bagels, English muffins, pizza crust, etc., in your health food store or the health food section of your grocery store. Grains and legumes can also be sprouted at home. There are good books available on the subject of sprouting.
· “Simple” carbohydrates” are highly refined and processed, such as white breads, white pastas, white rice, other mainly white flour products, baked goods, crackers and cookies, processed meats and cheeses, fried foods and most “fast” foods, and fruit juices with sweeteners added, and should be eliminated or eaten minimally.
v IT’S IMPORTANT TO CHEW YOUR FOOD THOROUGHLY. Carbohydrate digestion begins with saliva in the mouth. Thorough chewing is essential for complete breakdown of carbohydrates so that adequate minerals and other nutrients are absorbed. The act of chewing food, in addition to the time it takes being beneficial for digestion, also contributes to increased nutrient absorption and increases the feeling of satiety, so we’re less likely to overeat. Overeating by consuming large meals aggravates blood sugar and insulin levels (contributing to diabetes), and may also contribute to weight gain and poor digestion.
v OBTAIN AMPLE AMOUNTS OF PROTEIN (Amino Acids), MAINLY FROM NON-MEAT SOURCES. Protein builds and repairs all tissues of the body, and amino acids are the building blocks of protein. Also, your brain relies on protein – the only food source of amino acids – to make all if its mood-enhancing chemicals. If you are an “emotional” eater, and load up on carbohydrates and sugars during times of stress, the answer very well may be to eat more protein! (Please see “Limit the Over Consumption of Meat” below in the “LIMIT” Section and this link to “Serotonin Deficiency.”)
· Eight “essential” amino acids, of the twenty or so amino acids currently known, cannot be synthesized in the body and must be obtained from food. Essential amino acids can be obtained from both plant and animal sources. Some plant sources are “green” chlorophyll rich Spirulina, considered a “super food,” and chlorophyll rich wheat, barley and kamut grasses, in addition to other high chlorophyll green food sources, and legumes and grains. Certain foods are considered either “complete” or “incomplete” proteins. Combining grains and legumes, two incomplete sources, will provide you with a complete protein.
· Wheat, Barley and Kamut Grasses can be juiced at home or bought as juice or powders (they may also contain vegetables).
· Spirulina, a blue-green algae, is a highly absorbable source of bio-available protein. Spirulina links its amino acids into short-chain proteins that are responsible for its incomparable ninety-seven percent absorption rate into our cells. Blue-green algae is thought to be the only plant source which contains all 20 amino acids that the human body needs. Spirulina and flax hull lignans are the only plant based sources of vitamin B12. Chlorophyll brings oxygen to our cells while cleansing the system of heavy metals and toxins. According to Paul Pitchford in Healing with Whole Foods, Spirulina contains about three times more protein than beef, with a digestive absorption rate four times greater than beef. Spirulina protein, as mentioned, is 97% digestible, compared to 20% digestible from meat sources. Digestion of meat also gives off harmful by-products that the liver and kidneys have to filter out of the body. In addition, most animal sources of protein are high in saturated fat. (See “LIMIT THE OVER CONSUMPTION OF MEAT…” in the last section.)
· LEGUMES - beans, peas & lentils, fresh, dried, and sprouted, including soybeans & tofu, are a good source of plant protein and fiber. Soybeans may be difficult to digest, unless sprouted or fermented, as in tempeh, soy sauce, or miso, or processed as in tofu, textured vegetable protein (TVP), or soy milk. Spinach is a good source of protein, and broccoli also contains a fair amount. Miso-seaweed soup is a good example of a good protein, vitamin, enzyme, and mineral food.
· NUTS AND SEEDS – raw, unsalted nuts including-almonds, cashews, walnuts, hazelnuts, etc. – up to 1/4 cup a day, & raw unhulled sesame seeds and sunflower seeds (good on salads and other foods), and the butters (but not too much of these) are other protein sources. Although nuts and seeds offer valuable concentrated protein, they must be consumed only in small amounts to avoid liver problems.
· GRAINS contain more protein than people realize. Quinoa, amaranth and spelt are high in protein (see cooking instructions below). Other grains with a fair amount of protein are bulgur and buckwheat (kasha). Whole grains contain many health-supporting properties in addition to protein. Nearly all vegetables, beans, grains, nuts, and seeds contain some protein.
§ Quinoa is a powerhouse of nutrition, is particularly high in protein in relation to other grains, and can be used in a variety of ways (it’s also gluten-free). It can be made into a side dish for dinner, such as tabbouleh, or a high-protein good carb breakfast cereal, in addition to baked goods and no-bake desserts. To cook Quinoa: Bring 2 cups of water to a boil. Quinoa needs to be rinsed thoroughly, as saponins on the seed can make it taste bitter. Stir in 1-cup well-rinsed quinoa. Simmer on low heat for 15 minutes. Fluff with fork. If desired, toast the quinoa before cooking to bring out the nutty flavor.
§ Amaranth boasts a protein content that exceeds ordinary wheat. To cook Amaranth: Bring 2 1/2 cups water to a boil, stir in 1-cup amaranth. Simmer for 20 to 25 minutes.
§ Spelt, a member of the wheat family, also has more protein than regular wheat. Spelt is made into a variety of prepared foods, such as breads and pasta. To cook whole grain spelt, bring 3 cups water to a boil. Stir in 1-cup spelt grain; simmer for one hour. For rolled grain, bring 2 cups water to a boil. Stir in 1 cup spelt grain; simmer for 15 to 20 minutes.
· Meat for protein sources should be lean types, preferably skinless and baked. Boiled or poached eggs are also recommended over fried, and the whites of eggs should be eaten more often than the yolk, as the yolk is all fat. Again, eating small portions is most healthful. If eating meat or eggs for protein, look for “Organic, Free-Range, Cage-Free, Hormone-Free, and Anti-biotic Free.” (It’s best to consume no more than 70 grams of protein– total from all sources - per day, which should approximate 20% of total calories.)
v GLUTEN-FREE GRAINS seem to help many people with digestive and other health issues, and may be an option for you to explore.
· Gluten is the protein found in wheat and other grains, such as oats, rye barley, and processed white flours, that gives the dough its elasticity. Some people have an intolerance to gluten. Some symptoms and conditions of gluten intolerance are: chronic fatigue, chronic diahhrea, bloated stomach, gas or belching, drowsiness (especially five to forty-five minutes after eating), poor fat metabolism, low back pain, chronic headaches, chronic depression, joint pain, craving for carbohydrates, arthritis, chronic sinus congestion or runny nose, darkness under eyes, difficulty losing weight, and hyperactivity (in children). (These symptoms and conditions could also be caused by other foods or other health problems.)
· Wheat-related grains such as spelt, amaranth, teff, and sprouted grains, can be tolerated by some people who can’t tolerate gluten in wheat. People with celiac sprue cannot have any gluten or related products.
· A gluten-free option is quinoa (pronounced keen-wa,) as mentioned above. Again, quinoa needs to be rinsed thoroughly, as saponins on the seed can make it taste bitter. Quinoa contains up to 50 percent more protein than other grains, as well as higher levels of phosphorus, iron, and B vitamins.
· Buckwheat is another gluten-free option. Buckwheat (which is not wheat, but a member of the rhubarb family), contains high quality protein, B vitamins, vitamin E, iron and calcium. Hulled, toasted buckwheat, called Kasha, is available whole and cracked. Millet is usually considered gluten-free, but some say all the research may not be in. Most people with gluten intolerance can eat millet.
v CONSUME ALTERNATIVES TO MILK, and other dairy products such as ice cream. Soy, almond, or rice milk and related products, such as ice cream alternatives, are other options (see extended information on milk under “LIMIT OR OMIT” in last section.) My favorite is almond milk, which I make myself. I like it because the almonds don’t have to be blanched or cooked, and it has high protein content. I basically use it to put on cereals or to use in smoothies, etc.
· Raw Vanilla Almond Milk recipe
1 cup almonds with brown skins (The recipe calls for soaking them in the refrigerator overnight and draining the water before making milk, but I don’t soak mine and it comes out ok. It just takes a little longer blending time.)
3 cups purified alkaline water
1 vanilla bean, seeds scooped out
3 to 5 soft pitted dates (or soak hard dates in water for ½ hour)
Or other sweetener to taste, such as xylitol, honey, or stevia (Unsweetened is really good, too).
To make raw almond milk, blend the almonds with the water until smooth. Then strain the mixture through a sprout bag, cheesecloth, or strainer into a big bowl. Save the almond pulp in a container and put in the refrigerator for some other use (such as on hot cereals or in healthy cookies).
Put the almond milk back into the blender carafe and blend in the vanilla seeds and dates or other sweetener until smooth. This milk will last in the refrigerator for about 3-5 days. Shake well before using. Variation: Blend in a banana and use a pinch of nutmeg to make a festive rawnog. http://www.living-foods.com/recipes/almondmilk.html
v CONSUME A VARIETY of mainly DARK LEAFY GREENS (link) (no iceberg “head” lettuce here, as it’s devoid of nutrients), such as Arugula, Chicory, Collard Greens, Dandelion Greens, Kale, Mustard Greens, Spinach, and Swiss Chard, in addition to lettuces such as romaine.
v EAT GARLIC and ONIONS (also shallots, leeks, chives, etc.), AVOCADO, GINGER, YAMS, SWEET POTATOES, SQUASH, SPROUTS, & BRAGG LIQUID AMINOS.
v SEAWEEDS, such as wakame, kombu, kelp, hijiki, arame, and others are also beneficial.
v EAT ANTI-OXIDANT RICH FOODS. Anti-oxidants are found mainly in brightly colored fresh fruits and vegetables, preferably grown “organically” in rich soils, and picked and eaten while ripe.
· BLUEBERRIES quench free radicals from the body around five times higher than most other fruits and vegetables.
· Berries, broccoli, cantaloupe, sweet red pepper, nuts and seeds, sweet potatoes and yams, avocados, chick peas, spinach, and carrots, to name a few, are other sources of anti-oxidants.
· Antioxidant compounds are also found in sea and plant nutrient “Superfoods” such as Spirulina and Green Grasses such as wheat, barley and kamut (see below). Science has shown you should include a variety of antioxidants in your diet for maximum effect.
v USE PURIFIED WATER for cooking, baking, and steaming, and of course, for drinking.
v EAT SMALL MEALS THROUGHOUT THE DAY to keep blood sugar levels balanced (preferably a combination of carbohydrates, protein, and good fats), and take a multi-vitamin and multi-mineral supplement, preferably three times a day (when possible). Just as you need to eat at least three times a day, your body needs vitamins and minerals supplemented throughout the day.
v OMEGA-3 & OMEGA-6 FATTY ACIDS are ESSENTIAL FATTY ACIDS (EFA’S), which means that they are essential to human health but cannot be manufactured by the body. For this reason, they must be obtained from nutrition and supplementation. Together, Omega-3 and Omega-6 fatty acids play a crucial role in brain function as well as normal growth and development. EFA’s also help prevent risk factors associated with chronic diseases such as heart disease, cancer, Type II diabetes, and arthritis. Also, Omega-9 fatty acids have been reported to help lower risks associated with cancer and heart disease.
· It’s important to maintain an appropriate balance of Omega-3 and Omega-6 fatty acids in the diet, as they work together to promote health. A healthy diet should consist of roughly 2 - 4 times more Omega-6 fatty acids than Omega-3 fatty acids.
· Unfortunately, most people consume a diet much higher in Omega-6 in relation to Omega-3, which can contribute to insulin resistance and obesity, heart disease, cancer, asthma, arthritis, and depression, to name a few.
· Omega 3 fatty acids can be found in some green leafy vegetables, flaxseeds, flax hull lignans, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil, and cold-water fish such as salmon, mackerel, halibut, sardines, tuna, and herring.
§ Flax Hulls (Lignans) are the natural organic shell of the flaxseed without any seed materials or oil. The shell of the flaxseed is known and proven to contain very high levels of botanical lignans. They are powerful free radical scavengers and help stop excessive free radical activity which depletes the body's immune system. Flax hulls contain both soluble and insoluble fibers and Vitamin B12 in the form of Cobalamin.
§ Flax seeds for Omega-3’s can be freshly ground, but grind only the amount you use daily and freeze what you need for the day. A small coffee grinder works well. You can sprinkle freshly ground flax seeds or hulls on yogurt, cereal, salads, or stir into your morning smoothie or juice. Flax oil is good also, but doesn’t provide the fiber and lignans that are key components of the health benefits of flax. Flax needs to be refrigerated and is found in the refrigerated section at the store. Add omega-3 rich flaxseed oil to salad dressings, and drizzle it on top of cooked cereals and vegetables. Add chopped walnuts to ground flaxseed on top of cereals or salads, or in baked goods, and eat a few walnuts as snacks.
§ Pregnant women and nursing mothers, young children, and women who might become pregnant should limit or omit fish consumption based on the advice of their physician. Omega-3 fatty acids in quality dietary supplements, certified mercury-free by a reputable third-party lab, would be another option.
§ Fish oil can be taken in capsule form, in addition to the dietary sources described, and should be kept refrigerated.
§ Be sure to buy Omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury, lead, and cadmium.
· OMEGA 6 FATTY ACIDS comprise the primary oil ingredient added to most processed foods and is found in commonly used cooking oils, including sunflower, safflower, corn, cottonseed, and soybean oils, evening primrose, black currant, and borage oils, and Spirulina. Omega-6’s are also found in egg yolk, meats in general, particularly organ meats, and other animal-based foods.
§ There is usually no need to supplement with Omega-6 fatty acids, as the typical American diet usually provides over 10 times the amount needed in relation to Omega-3’s.
§ It’s much more important to make sure you’re getting your Omega-3 fatty acids, as you are unlikely to get the amount you need in relation to your intake of Omega-6’s without paying particular attention.
v DRINK MIXED ORGANIC VEGETABLE JUICE OFTEN (100% carrot juice makes your blood sugar rise too quickly, so preferably mix with other veggies or drink with a meal). Fruits can also be added to vegetable juices (apples are extremely good). Garlic and ginger offer great health benefits, plus some pizzazz, and can go into your (extractor) juicer unpeeled, simplifying the process. If drinking store bought juice, buy organic 100% juice with no added sugar or preservatives, or ORGANIC POWDER form.
v DRINK ALOE VERA in JUICE for its anti-cancer, anti-parasitic, and DNA repair benefits.
v EAT FOODS HIGH IN PHYTOESTROGESNS, which are considered protective estrogens from plant compounds with estrogen-like activity.
· Phytoestrogens can stimulate your receptors to accept estrogen or block estrogen as needed. Phytoestrogens have considerably weaker estrogenic effects compared to one’s own estrogens, yet compete for the same receptor sites as our own estrogen. Thus they have been used successfully to decrease symptoms of estrogen excess.
· Soy and flax (see Omega-3 fatty acids for flax) are particularly rich in phytoestrogens. You can use soy in place of cow’s milk, tofu and tempeh in place of meat, and miso, a fermented soybean paste, as a quick, nutritious soup. Some foods we routinely eat contain minimal amounts of phytoestrogens, such as apples, carrots, oats, plums, olives, and potatoes, tea, and sunflower seeds.
v USE Cold Pressed Organic EXTRA VIRGIN OLIVE OIL or FLAX SEED OIL in salad dressings or on very low heat at the end of cooking, as they are unstable at high heat.
· GRAPE SEED OIL is more stable when heated and can be used for both salads and sautéing.
· Monounsaturated-rich canola oil is ok, but try and use the oils mentioned above as your primary oils for cooking and salads.
· Coconut oil is also stable at high heat, according to research. Food grade coconut oil, although a saturated fat, is different than the type of saturated fat found in animal sources. (See extended information on “Diabetics” page). Worth checking into.
· Try to avoid or limit hydrogenated or partially hydrogenated (such as margarine), and saturated (such as butter). Try a fresh squeeze of lemon or lime juice with black pepper or fresh herbs on vegetables instead.
v USE CELTIC SEA SALT as it supplies all 82 vital trace minerals to promote optimum biological function and cellular maintenance, and helps to balance and replenish electrolytes.
v IT’S IMPORTANT TO READ THE INGREDIENT LIST ON LABELS, even when buying at a health food store. Ingredients are listed in the order of the highest amount found in the product. If the first ingredient is sugar….you probably want to look for something a little more healthful. Also pay attention to % of each nutrient, such as % of carbohydrate, protein, fats, sodium, etc. (To calculate percent of calories from fat, 1. Check the label for number of grams of fat per serving; 2. Then use this formula: Grams of fat times 9 divided by calories per serving, times 100 equals: Percent of calories from fat which is preferably less than 30%.)
v S w e e t n e r s
v USE SWEETERNERS SUCH AS Xylitol (preferably from birch trees), raw honey, maple syrup, preferably Grade “B”, or Stevia as your main sweeteners.
· Xylitol is a natural low-glycemic sugar manufactured from birch trees and other natural xylan-rich sources (birch is recommended). It’s metabolized independently of insulin and is safe for diabetics or anyone seeking healthier sweetener alternatives.
· Raw honey contains many vital phytonutrients and antioxidant compounds which contribute to health-supportive properties. Raw, unprocessed honey contains little flecks of these nutrient rich products, making it far superior to the clear filtered honey most of us are familiar with.
· Maple syrup (preferably “Grade B”), is an excellent source of manganese and a good source of zinc. The trace mineral manganese is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses.
· Stevia is an herb that has a very sweet taste, however, the sweet taste is not due to carbohydrate-based molecules, but to several non-caloric molecules called glycosides. Individuals who cannot tolerate sugar or other sweeteners can usually use Stevia.
· AVOID artificial sweeteners such as Aspartame (Nutra-Sweet), Equal, Splenda, Saccharin, Sweet’ N Low, etc., in addition to high fructose and corn syrup sweeteners.
v LIMIT OR OMIT:
v LIMIT COMMON VEGETABLE OILS, such as corn, soybean, safflower, sunflower, and cottonseed oil, as all are high in omega 6 fatty acids. As mentioned above, Omega 6 fatty acids and Omega 3 fatty acids are essential fats needed for health. But, most people consume a diet high in Omega 6 in relation to Omega 3 fatty acids, which can be detrimental to health.
v LIMIT, OR OMIT, TRANS-FATTY ACIDS, as they have been linked to heart disease and high cholesterol. They are commonly found in many processed foods (packaged foods like bread, crackers, cereals, cookies and other baked goods, chips and other snacks, fried foods, including french fries, margarine, and all foods containing hydrogenated or partially hydrogenated oils – those that are solid at room temperature). Researchers believe the dramatic increase in consumption of trans-fatty acids directly relates to the increase in Type II diabetes. Unfortunately, trans-fats currently aren’t listed on ingredients labels. Again, mainly look to eliminate foods that contain hydrogenated or partially hydrogenated oil in the ingredients list of processed foods. Deep fried foods when dining out probably also contain some trans-fats.
v LIMIT OR OMIT CERTAIN DRINKS, such as carbonated energy drinks, soda pop such as Coke, Pepsi, Mountain Dew, etc.,, (including and especially “diet” versions of these drinks), as they rob your body of water, are full of sugars and artificial flavors, and the phosphate/sugar combo leaches calcium from your bones. Also limit or omit other carbonated drinks, coffee and other caffeinated drinks, herbal teas, including Green Tea (many health benefits!) are good and alcohol, except for maybe some really good red wine (high in anti-oxidants!) once in a while. Organic wine is available more often now, and “sulfate free” has only the naturally occurring sulfates without any added.
· Healthy “pop” alternatives, Emergen-C (see next), 100% healthy juices, tons of tea varieties, and even coffee alternatives can be found at your health food store or health food section of your grocery store.
· “Emergen-C” is a product that can be added to water and is sold in convenient serving size packets for people on the go. Emergen-C is the effervescent way to speed 1000 mg. of vitamin C (the protector vitamin) into your body. This fizzy drink mix also has 32 different minerals and B vitamins to re-energize you. Emergen-C comes in many different flavors, and also one that is “Lite” and sugar free.
v LIMIT OR OMIT COMSUMPTION OF DAIRY PRODUCTS as milk may not do a body good!
· Milk produces and thickens mucus in the respiratory system, contributing to sinus, bronchial, and asthma problems.
· Milk is the second leading allergin (next to wheat), and milk allergy is often misdiagnosed. Also, many people have lactose intolerance, which is the inability to digest lactose, the predominant sugar of milk.
· Milk consumption contributes to anemia (low iron) and issues with the kidneys and gallbladder.
· Also, cow's milk is acidic. The body has to compensate for this acid, and will pull calcium and sodium out of the bones and joints to neutralize it, and this is believed to contribute to osteoporosis.
· Americans who consume large amounts of dairy still have widespread calcium deficiency problems such as arthritis and osteoposis, even though the dairy industry fortifies milk with synthetic vitamin D3 which is needed for calcium absorption. This is because research indicates other cofactors, such as magnesium, phosphorus, and vitamins A and C, also need to be supplied for proper calcium absorption and utilization.
· All mammals, except for humans, wean their young off milk at a young age. It is provided by the mother as complete nourishment for the young (of that species) that are not yet eating regular food. As the young increase their intake of regular food, they are weaned from milk (as they no longer need high fat or specific nourishment from one food). Also, it would be impossible for them to continue suckling their mothers for milk after they are grown! Humans, as you know, not only continue drinking milk after we are weaned, we drink milk from a whole different species. Humans are the only mammals to do that, also! A little food for thought!
· Soy, rice, and almond milk are some of the alternatives to cow’s milk.
v OMIT ALL REFINED SUGARS and PROCESSED FOODS, and foods containing YEAST, MSG, DAIRY, CAFFEINE, and CHOCOLATE. WHAT, ME GIVE UP CHOCOLATE? (See below.) AVOID/LIMIT Meat, Margarine, Fried Foods, Food Additives, Preservatives, Coloring Agents, Artificial Sweeteners, Artificial Flavors. Also AVOID/LIMIT Fungus Foods such as Mushrooms (except for medicinal such as shitake).
v LIMIT THE OVER CONSUMPTION OF MEAT, AND also AVOID HIGH PROTEIN, HIGH FAT, LOW CARB DIETS, as they are not healthful in the long run. High protein, high fat, low carbohydrate diets may promote weight loss, but the potential hazards over a long period of time outweigh the short term benefits, as does the overconsumption of meat in general. Obesity, heart disease, bone loss, and many degenerative diseases are associated with the over consumption of saturated fats from meat and dairy products.
· Foods high in saturated fats and cholesterol found in food obtained from animals, especially meat, aged cheese, and butter, damage the insulin receptors, are the major dietary elevator of serum cholesterol, and increase the risk of undesirable clot formation (which can lead to a blocked artery).
· The risk of heart disease is increased with saturated fat intake from meat and dairy products, including high blood pressure, angina, stroke, and heart attack.
· Also, saturated fats found in meats, eggs and dairy products can impair insulin sensitivity, making it harder for insulin to do its job, and may eventually lead to complications with diabetes.
· Many scientists believe that too much protein in the diet may cause calcium to be leached from bones and contribute to osteoporosis. This is due to the fact that, when you take in more protein than your body needs, your body can’t store it, so the excess amino acids are converted to organic acids that acidify your blood. As soon as the proteins are converted to organic acids, calcium leaves your bones to neutralize the acid and prevent any change in pH.
· High protein, high fat, low carb diets tend to acidify the blood and produce chemical compounds called ketones, and a condition called “ketosis,” which is very hard on the liver. Ketosis can cause memory loss, depression, acetone-smelling bad breath, and far more serious side effects.
· Many meat sources of protein are hard to digest, and only a certain, usually small portion (around 18 to 20%) of animal protein is digestible and bio-available.
· When meat is over consumed, the remaining, non bio-available portion contributes to heavy mucus conditions that make one sluggish and attracted to stimulants such as coffee, refined sugar, and alcohol.
· Overconsumption may lead to accumulation of harmful by-products that the liver and kidneys have to filter out of the body, such as uric acid.
· High blood pressure and/or elevated cholesterol levels are often associated with an elevated level of uric acid.
· Gout is a type of arthritis caused by a high meat diet and elevated uric acid levels. Gout can lead to kidney stones and other complications.
· Meat can also be full of toxic residues, antibiotics, estrogenic steroids (to fatten them up for market), and adrenal stress hormones from the raising and slaughtering processes. These are passed on to the person eating the meat.
v GIVE UP CHOCOLATE??? YOU MUST BE THINKING I’M NUTS!!! Being a chocoholic myself, I can understand how that would be near to impossible! But the bad part about chocolate isn’t the chocolate, or cocoa, but the sugar, fat, flour and dairy it’s combined with when you eat chocolate bars, chocolate cake, etc! In fact, researchers are now saying, as I’m sure you’ve heard, dark COCOA is full of antioxidants, and is good for the health of the heart and blood vessels!!!
v ORGANIC, DARK COCOA, or organic dark chocolate (including chips), can be bought at your favorite health food store or health food section of your grocery store (it’s better if it’s 70% or more cocoa - I found one the other day that was 99%!!). Look for “Fair Trade” certified (see below). You can make your own tasty chocolate desserts with good fat, good sweeteners, and whole grains! Dark cocoa and soft “silken” tofu, blended with a healthy sweetener, makes an excellent pudding.
v Even though Americans spend $13 billion a year on cocoa products, many small-scale family cocoa farmers face tremendous instability. They are often forced to sell their harvest to local middlemen who use rigged scales or misrepresent world prices. Recent media reports of child slavery on West African cocoa estates show the stark contrast between the delicious treat we enjoy and the often difficult working conditions of the people who produce it.
Fair Trade certification ensures that cocoa farmers receive a fair price for their harvest, creates direct trade links between farmer-owned cooperatives and buyers, and provides farmer’s access to affordable credit. On Fair Trade farms, slave labor is strictly prohibited and farms are inspected to ensure that Fair Trade standards are being met (Theses standards apply to all Fair Trade Products, including coffee.)
A good website for recipes is Whole Foods Market. You can get on an e-mail mailing list and receive lots of good information on healthy food, including great recipes. http://www.wholefoodsmarket.com/recipes
Dr. Cindy Bates
v HEART DISEASE is the #1 killer of Americans (both men and women). SUDDEN DEATH is its most common first symptom. Sadly, one out of every three Americans is at high risk – and most don’t even know it! According to the American Heart Association (AHA), maintaining a healthy diet and lifestyle offers the greatest potential, of all known approaches, for reducing the risk for heart disease, in spite of major advances in clinical medicine.
v THE STANDARD AMERICAN DIET (SAD) has all the factors that increase the risk of heart disease, cancer, stroke, diabetes, osteoporosis, intestinal disorders – and many other illnesses:
· High in animal fats – (saturated)
· High in other unhealthy fats – (such as hydrogenated and trans fats)
· High in processed foods
· High in simple carbohydrates
· Low in fiber
· Low in complex carbohydrates
· Low in plant-based foods
v THE TYPICAL WESTERN DIET IS HIGHLY ACIDIC because it’s high in refined carbohydrates, red meats, and fats, and creates a biological terrain where organisms that make us sick can thrive! Some examples are unfriendly bacteria, viruses, parasites, molds, yeast, fungi, etc. Friendly bacteria, which are critical to developing a healthy immune system, such as acidophilus, bifidus, bulgarius, and others, grow much better in a slightly alkaline environment. Basically, you should eat foods that cause a slight alkaline pH shift in your body. Your acid/alkaline balance is pivotal to optimal health.
v THE FOLLOWING NUTRITION TIPS should be beneficial as far as helping supply your body with the nutrients it needs to be healthy, to balance pH, to assist hormonal balance, and to help slow the aging process, (maybe even reverse aging). These “tips” can help compliment any lifestyle or exercise program. It’s always advisable to consult your physician any time you make changes in your diet if you are having health problems before or after changing your eating habits. Good luck and good health.
v
v EAT CERTIFIED ORGANIC FOOD & LOCALLY GROWN (link) seasonal foods. Certified organic food is grown without the use of pesticides or herbicides, in mineral rich, healthy soils, and is non-genetically engineered. Animals sold as organic meat are fed feed that has not been sprayed with chemicals, and does not contain animal parts. The animals also have not been given antibiotics, and have not been given estrogenic steroids to fatten them up. (This means these will not be passed on to you as may be the case with non-certified organic.) It is beneficial to the animals and to your health to also look for “Free-Range, Cage-Free, Hormone-Free, and Anti-biotic Free” eggs and meat if not certified organic.
v CONSUME a wide variety of MAINLY WHOLE GRAINS, FRUITS AND VEGETABLES, preferably ORGANIC and RAW (or sprouted is another option) as they contain large amounts of water, enzymes, and indigestible FIBER (or steam or saute’ on low heat to preserve enzymes {<118°}) - Also, wash all thoroughly, including organic, & eat the peel when possible, as the peel is “kissed by the sun” and full of nutrients. There are lots of great recipe books available to help you as you learn to make new food choices and prepare foods in different ways. They can usually be found at your nearest health food store or other stores with book selections, the library, or on the Internet.
v IT’S IMPORTANT TO EAT “COMPLEX” CARBOHYDRATES, as they are our body’s preferred energy source, and the main fuel we use for everything we do! Some also have the added benefit of protein.
· “Complex carbohydrates,” such as found in beans and whole grains, are broken down slowly by the body. Some good complex carbohydrate sources are soy, kidney and navy beans, lentils, split and green peas, and other beans, most vegetables, tofu, tempeh, whole grain breads such as pumpernickel, 100% stone ground whole wheat bread, and other breads containing whole grains, whole grain pastas, whole oats, barley, rye, quinoa, buckwheat, bulgur, brown and wild rice, wheat and rice bran, wheat bran, millet, amaranth, spelt, corn, sweet potatoes or yams, new potatoes, summer and winter squash, nuts and seeds, to name a few.
· Sprouted legumes and grains, as mentioned above, are also a good option. You can usually find sprouted grain bread, tortillas, bagels, English muffins, pizza crust, etc., in your health food store or the health food section of your grocery store. Grains and legumes can also be sprouted at home. There are good books available on the subject of sprouting.
· “Simple” carbohydrates” are highly refined and processed, such as white breads, white pastas, white rice, other mainly white flour products, baked goods, crackers and cookies, processed meats and cheeses, fried foods and most “fast” foods, and fruit juices with sweeteners added, and should be eliminated or eaten minimally.
v IT’S IMPORTANT TO CHEW YOUR FOOD THOROUGHLY. Carbohydrate digestion begins with saliva in the mouth. Thorough chewing is essential for complete breakdown of carbohydrates so that adequate minerals and other nutrients are absorbed. The act of chewing food, in addition to the time it takes being beneficial for digestion, also contributes to increased nutrient absorption and increases the feeling of satiety, so we’re less likely to overeat. Overeating by consuming large meals aggravates blood sugar and insulin levels (contributing to diabetes), and may also contribute to weight gain and poor digestion.
v OBTAIN AMPLE AMOUNTS OF PROTEIN (Amino Acids), MAINLY FROM NON-MEAT SOURCES. Protein builds and repairs all tissues of the body, and amino acids are the building blocks of protein. Also, your brain relies on protein – the only food source of amino acids – to make all if its mood-enhancing chemicals. If you are an “emotional” eater, and load up on carbohydrates and sugars during times of stress, the answer very well may be to eat more protein! (Please see “Limit the Over Consumption of Meat” below in the “LIMIT” Section and this link to “Serotonin Deficiency.”)
· Eight “essential” amino acids, of the twenty or so amino acids currently known, cannot be synthesized in the body and must be obtained from food. Essential amino acids can be obtained from both plant and animal sources. Some plant sources are “green” chlorophyll rich Spirulina, considered a “super food,” and chlorophyll rich wheat, barley and kamut grasses, in addition to other high chlorophyll green food sources, and legumes and grains. Certain foods are considered either “complete” or “incomplete” proteins. Combining grains and legumes, two incomplete sources, will provide you with a complete protein.
· Wheat, Barley and Kamut Grasses can be juiced at home or bought as juice or powders (they may also contain vegetables).
· Spirulina, a blue-green algae, is a highly absorbable source of bio-available protein. Spirulina links its amino acids into short-chain proteins that are responsible for its incomparable ninety-seven percent absorption rate into our cells. Blue-green algae is thought to be the only plant source which contains all 20 amino acids that the human body needs. Spirulina and flax hull lignans are the only plant based sources of vitamin B12. Chlorophyll brings oxygen to our cells while cleansing the system of heavy metals and toxins. According to Paul Pitchford in Healing with Whole Foods, Spirulina contains about three times more protein than beef, with a digestive absorption rate four times greater than beef. Spirulina protein, as mentioned, is 97% digestible, compared to 20% digestible from meat sources. Digestion of meat also gives off harmful by-products that the liver and kidneys have to filter out of the body. In addition, most animal sources of protein are high in saturated fat. (See “LIMIT THE OVER CONSUMPTION OF MEAT…” in the last section.)
· LEGUMES - beans, peas & lentils, fresh, dried, and sprouted, including soybeans & tofu, are a good source of plant protein and fiber. Soybeans may be difficult to digest, unless sprouted or fermented, as in tempeh, soy sauce, or miso, or processed as in tofu, textured vegetable protein (TVP), or soy milk. Spinach is a good source of protein, and broccoli also contains a fair amount. Miso-seaweed soup is a good example of a good protein, vitamin, enzyme, and mineral food.
· NUTS AND SEEDS – raw, unsalted nuts including-almonds, cashews, walnuts, hazelnuts, etc. – up to 1/4 cup a day, & raw unhulled sesame seeds and sunflower seeds (good on salads and other foods), and the butters (but not too much of these) are other protein sources. Although nuts and seeds offer valuable concentrated protein, they must be consumed only in small amounts to avoid liver problems.
· GRAINS contain more protein than people realize. Quinoa, amaranth and spelt are high in protein (see cooking instructions below). Other grains with a fair amount of protein are bulgur and buckwheat (kasha). Whole grains contain many health-supporting properties in addition to protein. Nearly all vegetables, beans, grains, nuts, and seeds contain some protein.
§ Quinoa is a powerhouse of nutrition, is particularly high in protein in relation to other grains, and can be used in a variety of ways (it’s also gluten-free). It can be made into a side dish for dinner, such as tabbouleh, or a high-protein good carb breakfast cereal, in addition to baked goods and no-bake desserts. To cook Quinoa: Bring 2 cups of water to a boil. Quinoa needs to be rinsed thoroughly, as saponins on the seed can make it taste bitter. Stir in 1-cup well-rinsed quinoa. Simmer on low heat for 15 minutes. Fluff with fork. If desired, toast the quinoa before cooking to bring out the nutty flavor.
§ Amaranth boasts a protein content that exceeds ordinary wheat. To cook Amaranth: Bring 2 1/2 cups water to a boil, stir in 1-cup amaranth. Simmer for 20 to 25 minutes.
§ Spelt, a member of the wheat family, also has more protein than regular wheat. Spelt is made into a variety of prepared foods, such as breads and pasta. To cook whole grain spelt, bring 3 cups water to a boil. Stir in 1-cup spelt grain; simmer for one hour. For rolled grain, bring 2 cups water to a boil. Stir in 1 cup spelt grain; simmer for 15 to 20 minutes.
· Meat for protein sources should be lean types, preferably skinless and baked. Boiled or poached eggs are also recommended over fried, and the whites of eggs should be eaten more often than the yolk, as the yolk is all fat. Again, eating small portions is most healthful. If eating meat or eggs for protein, look for “Organic, Free-Range, Cage-Free, Hormone-Free, and Anti-biotic Free.” (It’s best to consume no more than 70 grams of protein– total from all sources - per day, which should approximate 20% of total calories.)
v GLUTEN-FREE GRAINS seem to help many people with digestive and other health issues, and may be an option for you to explore.
· Gluten is the protein found in wheat and other grains, such as oats, rye barley, and processed white flours, that gives the dough its elasticity. Some people have an intolerance to gluten. Some symptoms and conditions of gluten intolerance are: chronic fatigue, chronic diahhrea, bloated stomach, gas or belching, drowsiness (especially five to forty-five minutes after eating), poor fat metabolism, low back pain, chronic headaches, chronic depression, joint pain, craving for carbohydrates, arthritis, chronic sinus congestion or runny nose, darkness under eyes, difficulty losing weight, and hyperactivity (in children). (These symptoms and conditions could also be caused by other foods or other health problems.)
· Wheat-related grains such as spelt, amaranth, teff, and sprouted grains, can be tolerated by some people who can’t tolerate gluten in wheat. People with celiac sprue cannot have any gluten or related products.
· A gluten-free option is quinoa (pronounced keen-wa,) as mentioned above. Again, quinoa needs to be rinsed thoroughly, as saponins on the seed can make it taste bitter. Quinoa contains up to 50 percent more protein than other grains, as well as higher levels of phosphorus, iron, and B vitamins.
· Buckwheat is another gluten-free option. Buckwheat (which is not wheat, but a member of the rhubarb family), contains high quality protein, B vitamins, vitamin E, iron and calcium. Hulled, toasted buckwheat, called Kasha, is available whole and cracked. Millet is usually considered gluten-free, but some say all the research may not be in. Most people with gluten intolerance can eat millet.
v CONSUME ALTERNATIVES TO MILK, and other dairy products such as ice cream. Soy, almond, or rice milk and related products, such as ice cream alternatives, are other options (see extended information on milk under “LIMIT OR OMIT” in last section.) My favorite is almond milk, which I make myself. I like it because the almonds don’t have to be blanched or cooked, and it has high protein content. I basically use it to put on cereals or to use in smoothies, etc.
· Raw Vanilla Almond Milk recipe
1 cup almonds with brown skins (The recipe calls for soaking them in the refrigerator overnight and draining the water before making milk, but I don’t soak mine and it comes out ok. It just takes a little longer blending time.)
3 cups purified alkaline water
1 vanilla bean, seeds scooped out
3 to 5 soft pitted dates (or soak hard dates in water for ½ hour)
Or other sweetener to taste, such as xylitol, honey, or stevia (Unsweetened is really good, too).
To make raw almond milk, blend the almonds with the water until smooth. Then strain the mixture through a sprout bag, cheesecloth, or strainer into a big bowl. Save the almond pulp in a container and put in the refrigerator for some other use (such as on hot cereals or in healthy cookies).
Put the almond milk back into the blender carafe and blend in the vanilla seeds and dates or other sweetener until smooth. This milk will last in the refrigerator for about 3-5 days. Shake well before using. Variation: Blend in a banana and use a pinch of nutmeg to make a festive rawnog. http://www.living-foods.com/recipes/almondmilk.html
v CONSUME A VARIETY of mainly DARK LEAFY GREENS (link) (no iceberg “head” lettuce here, as it’s devoid of nutrients), such as Arugula, Chicory, Collard Greens, Dandelion Greens, Kale, Mustard Greens, Spinach, and Swiss Chard, in addition to lettuces such as romaine.
v EAT GARLIC and ONIONS (also shallots, leeks, chives, etc.), AVOCADO, GINGER, YAMS, SWEET POTATOES, SQUASH, SPROUTS, & BRAGG LIQUID AMINOS.
v SEAWEEDS, such as wakame, kombu, kelp, hijiki, arame, and others are also beneficial.
v EAT ANTI-OXIDANT RICH FOODS. Anti-oxidants are found mainly in brightly colored fresh fruits and vegetables, preferably grown “organically” in rich soils, and picked and eaten while ripe.
· BLUEBERRIES quench free radicals from the body around five times higher than most other fruits and vegetables.
· Berries, broccoli, cantaloupe, sweet red pepper, nuts and seeds, sweet potatoes and yams, avocados, chick peas, spinach, and carrots, to name a few, are other sources of anti-oxidants.
· Antioxidant compounds are also found in sea and plant nutrient “Superfoods” such as Spirulina and Green Grasses such as wheat, barley and kamut (see below). Science has shown you should include a variety of antioxidants in your diet for maximum effect.
v USE PURIFIED WATER for cooking, baking, and steaming, and of course, for drinking.
v EAT SMALL MEALS THROUGHOUT THE DAY to keep blood sugar levels balanced (preferably a combination of carbohydrates, protein, and good fats), and take a multi-vitamin and multi-mineral supplement, preferably three times a day (when possible). Just as you need to eat at least three times a day, your body needs vitamins and minerals supplemented throughout the day.
v OMEGA-3 & OMEGA-6 FATTY ACIDS are ESSENTIAL FATTY ACIDS (EFA’S), which means that they are essential to human health but cannot be manufactured by the body. For this reason, they must be obtained from nutrition and supplementation. Together, Omega-3 and Omega-6 fatty acids play a crucial role in brain function as well as normal growth and development. EFA’s also help prevent risk factors associated with chronic diseases such as heart disease, cancer, Type II diabetes, and arthritis. Also, Omega-9 fatty acids have been reported to help lower risks associated with cancer and heart disease.
· It’s important to maintain an appropriate balance of Omega-3 and Omega-6 fatty acids in the diet, as they work together to promote health. A healthy diet should consist of roughly 2 - 4 times more Omega-6 fatty acids than Omega-3 fatty acids.
· Unfortunately, most people consume a diet much higher in Omega-6 in relation to Omega-3, which can contribute to insulin resistance and obesity, heart disease, cancer, asthma, arthritis, and depression, to name a few.
· Omega 3 fatty acids can be found in some green leafy vegetables, flaxseeds, flax hull lignans, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil, and cold-water fish such as salmon, mackerel, halibut, sardines, tuna, and herring.
§ Flax Hulls (Lignans) are the natural organic shell of the flaxseed without any seed materials or oil. The shell of the flaxseed is known and proven to contain very high levels of botanical lignans. They are powerful free radical scavengers and help stop excessive free radical activity which depletes the body's immune system. Flax hulls contain both soluble and insoluble fibers and Vitamin B12 in the form of Cobalamin.
§ Flax seeds for Omega-3’s can be freshly ground, but grind only the amount you use daily and freeze what you need for the day. A small coffee grinder works well. You can sprinkle freshly ground flax seeds or hulls on yogurt, cereal, salads, or stir into your morning smoothie or juice. Flax oil is good also, but doesn’t provide the fiber and lignans that are key components of the health benefits of flax. Flax needs to be refrigerated and is found in the refrigerated section at the store. Add omega-3 rich flaxseed oil to salad dressings, and drizzle it on top of cooked cereals and vegetables. Add chopped walnuts to ground flaxseed on top of cereals or salads, or in baked goods, and eat a few walnuts as snacks.
§ Pregnant women and nursing mothers, young children, and women who might become pregnant should limit or omit fish consumption based on the advice of their physician. Omega-3 fatty acids in quality dietary supplements, certified mercury-free by a reputable third-party lab, would be another option.
§ Fish oil can be taken in capsule form, in addition to the dietary sources described, and should be kept refrigerated.
§ Be sure to buy Omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury, lead, and cadmium.
· OMEGA 6 FATTY ACIDS comprise the primary oil ingredient added to most processed foods and is found in commonly used cooking oils, including sunflower, safflower, corn, cottonseed, and soybean oils, evening primrose, black currant, and borage oils, and Spirulina. Omega-6’s are also found in egg yolk, meats in general, particularly organ meats, and other animal-based foods.
§ There is usually no need to supplement with Omega-6 fatty acids, as the typical American diet usually provides over 10 times the amount needed in relation to Omega-3’s.
§ It’s much more important to make sure you’re getting your Omega-3 fatty acids, as you are unlikely to get the amount you need in relation to your intake of Omega-6’s without paying particular attention.
v DRINK MIXED ORGANIC VEGETABLE JUICE OFTEN (100% carrot juice makes your blood sugar rise too quickly, so preferably mix with other veggies or drink with a meal). Fruits can also be added to vegetable juices (apples are extremely good). Garlic and ginger offer great health benefits, plus some pizzazz, and can go into your (extractor) juicer unpeeled, simplifying the process. If drinking store bought juice, buy organic 100% juice with no added sugar or preservatives, or ORGANIC POWDER form.
v DRINK ALOE VERA in JUICE for its anti-cancer, anti-parasitic, and DNA repair benefits.
v EAT FOODS HIGH IN PHYTOESTROGESNS, which are considered protective estrogens from plant compounds with estrogen-like activity.
· Phytoestrogens can stimulate your receptors to accept estrogen or block estrogen as needed. Phytoestrogens have considerably weaker estrogenic effects compared to one’s own estrogens, yet compete for the same receptor sites as our own estrogen. Thus they have been used successfully to decrease symptoms of estrogen excess.
· Soy and flax (see Omega-3 fatty acids for flax) are particularly rich in phytoestrogens. You can use soy in place of cow’s milk, tofu and tempeh in place of meat, and miso, a fermented soybean paste, as a quick, nutritious soup. Some foods we routinely eat contain minimal amounts of phytoestrogens, such as apples, carrots, oats, plums, olives, and potatoes, tea, and sunflower seeds.
v USE Cold Pressed Organic EXTRA VIRGIN OLIVE OIL or FLAX SEED OIL in salad dressings or on very low heat at the end of cooking, as they are unstable at high heat.
· GRAPE SEED OIL is more stable when heated and can be used for both salads and sautéing.
· Monounsaturated-rich canola oil is ok, but try and use the oils mentioned above as your primary oils for cooking and salads.
· Coconut oil is also stable at high heat, according to research. Food grade coconut oil, although a saturated fat, is different than the type of saturated fat found in animal sources. (See extended information on “Diabetics” page). Worth checking into.
· Try to avoid or limit hydrogenated or partially hydrogenated (such as margarine), and saturated (such as butter). Try a fresh squeeze of lemon or lime juice with black pepper or fresh herbs on vegetables instead.
v USE CELTIC SEA SALT as it supplies all 82 vital trace minerals to promote optimum biological function and cellular maintenance, and helps to balance and replenish electrolytes.
v IT’S IMPORTANT TO READ THE INGREDIENT LIST ON LABELS, even when buying at a health food store. Ingredients are listed in the order of the highest amount found in the product. If the first ingredient is sugar….you probably want to look for something a little more healthful. Also pay attention to % of each nutrient, such as % of carbohydrate, protein, fats, sodium, etc. (To calculate percent of calories from fat, 1. Check the label for number of grams of fat per serving; 2. Then use this formula: Grams of fat times 9 divided by calories per serving, times 100 equals: Percent of calories from fat which is preferably less than 30%.)
v S w e e t n e r s
v USE SWEETERNERS SUCH AS Xylitol (preferably from birch trees), raw honey, maple syrup, preferably Grade “B”, or Stevia as your main sweeteners.
· Xylitol is a natural low-glycemic sugar manufactured from birch trees and other natural xylan-rich sources (birch is recommended). It’s metabolized independently of insulin and is safe for diabetics or anyone seeking healthier sweetener alternatives.
· Raw honey contains many vital phytonutrients and antioxidant compounds which contribute to health-supportive properties. Raw, unprocessed honey contains little flecks of these nutrient rich products, making it far superior to the clear filtered honey most of us are familiar with.
· Maple syrup (preferably “Grade B”), is an excellent source of manganese and a good source of zinc. The trace mineral manganese is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses.
· Stevia is an herb that has a very sweet taste, however, the sweet taste is not due to carbohydrate-based molecules, but to several non-caloric molecules called glycosides. Individuals who cannot tolerate sugar or other sweeteners can usually use Stevia.
· AVOID artificial sweeteners such as Aspartame (Nutra-Sweet), Equal, Splenda, Saccharin, Sweet’ N Low, etc., in addition to high fructose and corn syrup sweeteners.
v LIMIT OR OMIT:
v LIMIT COMMON VEGETABLE OILS, such as corn, soybean, safflower, sunflower, and cottonseed oil, as all are high in omega 6 fatty acids. As mentioned above, Omega 6 fatty acids and Omega 3 fatty acids are essential fats needed for health. But, most people consume a diet high in Omega 6 in relation to Omega 3 fatty acids, which can be detrimental to health.
v LIMIT, OR OMIT, TRANS-FATTY ACIDS, as they have been linked to heart disease and high cholesterol. They are commonly found in many processed foods (packaged foods like bread, crackers, cereals, cookies and other baked goods, chips and other snacks, fried foods, including french fries, margarine, and all foods containing hydrogenated or partially hydrogenated oils – those that are solid at room temperature). Researchers believe the dramatic increase in consumption of trans-fatty acids directly relates to the increase in Type II diabetes. Unfortunately, trans-fats currently aren’t listed on ingredients labels. Again, mainly look to eliminate foods that contain hydrogenated or partially hydrogenated oil in the ingredients list of processed foods. Deep fried foods when dining out probably also contain some trans-fats.
v LIMIT OR OMIT CERTAIN DRINKS, such as carbonated energy drinks, soda pop such as Coke, Pepsi, Mountain Dew, etc.,, (including and especially “diet” versions of these drinks), as they rob your body of water, are full of sugars and artificial flavors, and the phosphate/sugar combo leaches calcium from your bones. Also limit or omit other carbonated drinks, coffee and other caffeinated drinks, herbal teas, including Green Tea (many health benefits!) are good and alcohol, except for maybe some really good red wine (high in anti-oxidants!) once in a while. Organic wine is available more often now, and “sulfate free” has only the naturally occurring sulfates without any added.
· Healthy “pop” alternatives, Emergen-C (see next), 100% healthy juices, tons of tea varieties, and even coffee alternatives can be found at your health food store or health food section of your grocery store.
· “Emergen-C” is a product that can be added to water and is sold in convenient serving size packets for people on the go. Emergen-C is the effervescent way to speed 1000 mg. of vitamin C (the protector vitamin) into your body. This fizzy drink mix also has 32 different minerals and B vitamins to re-energize you. Emergen-C comes in many different flavors, and also one that is “Lite” and sugar free.
v LIMIT OR OMIT COMSUMPTION OF DAIRY PRODUCTS as milk may not do a body good!
· Milk produces and thickens mucus in the respiratory system, contributing to sinus, bronchial, and asthma problems.
· Milk is the second leading allergin (next to wheat), and milk allergy is often misdiagnosed. Also, many people have lactose intolerance, which is the inability to digest lactose, the predominant sugar of milk.
· Milk consumption contributes to anemia (low iron) and issues with the kidneys and gallbladder.
· Also, cow's milk is acidic. The body has to compensate for this acid, and will pull calcium and sodium out of the bones and joints to neutralize it, and this is believed to contribute to osteoporosis.
· Americans who consume large amounts of dairy still have widespread calcium deficiency problems such as arthritis and osteoposis, even though the dairy industry fortifies milk with synthetic vitamin D3 which is needed for calcium absorption. This is because research indicates other cofactors, such as magnesium, phosphorus, and vitamins A and C, also need to be supplied for proper calcium absorption and utilization.
· All mammals, except for humans, wean their young off milk at a young age. It is provided by the mother as complete nourishment for the young (of that species) that are not yet eating regular food. As the young increase their intake of regular food, they are weaned from milk (as they no longer need high fat or specific nourishment from one food). Also, it would be impossible for them to continue suckling their mothers for milk after they are grown! Humans, as you know, not only continue drinking milk after we are weaned, we drink milk from a whole different species. Humans are the only mammals to do that, also! A little food for thought!
· Soy, rice, and almond milk are some of the alternatives to cow’s milk.
v OMIT ALL REFINED SUGARS and PROCESSED FOODS, and foods containing YEAST, MSG, DAIRY, CAFFEINE, and CHOCOLATE. WHAT, ME GIVE UP CHOCOLATE? (See below.) AVOID/LIMIT Meat, Margarine, Fried Foods, Food Additives, Preservatives, Coloring Agents, Artificial Sweeteners, Artificial Flavors. Also AVOID/LIMIT Fungus Foods such as Mushrooms (except for medicinal such as shitake).
v LIMIT THE OVER CONSUMPTION OF MEAT, AND also AVOID HIGH PROTEIN, HIGH FAT, LOW CARB DIETS, as they are not healthful in the long run. High protein, high fat, low carbohydrate diets may promote weight loss, but the potential hazards over a long period of time outweigh the short term benefits, as does the overconsumption of meat in general. Obesity, heart disease, bone loss, and many degenerative diseases are associated with the over consumption of saturated fats from meat and dairy products.
· Foods high in saturated fats and cholesterol found in food obtained from animals, especially meat, aged cheese, and butter, damage the insulin receptors, are the major dietary elevator of serum cholesterol, and increase the risk of undesirable clot formation (which can lead to a blocked artery).
· The risk of heart disease is increased with saturated fat intake from meat and dairy products, including high blood pressure, angina, stroke, and heart attack.
· Also, saturated fats found in meats, eggs and dairy products can impair insulin sensitivity, making it harder for insulin to do its job, and may eventually lead to complications with diabetes.
· Many scientists believe that too much protein in the diet may cause calcium to be leached from bones and contribute to osteoporosis. This is due to the fact that, when you take in more protein than your body needs, your body can’t store it, so the excess amino acids are converted to organic acids that acidify your blood. As soon as the proteins are converted to organic acids, calcium leaves your bones to neutralize the acid and prevent any change in pH.
· High protein, high fat, low carb diets tend to acidify the blood and produce chemical compounds called ketones, and a condition called “ketosis,” which is very hard on the liver. Ketosis can cause memory loss, depression, acetone-smelling bad breath, and far more serious side effects.
· Many meat sources of protein are hard to digest, and only a certain, usually small portion (around 18 to 20%) of animal protein is digestible and bio-available.
· When meat is over consumed, the remaining, non bio-available portion contributes to heavy mucus conditions that make one sluggish and attracted to stimulants such as coffee, refined sugar, and alcohol.
· Overconsumption may lead to accumulation of harmful by-products that the liver and kidneys have to filter out of the body, such as uric acid.
· High blood pressure and/or elevated cholesterol levels are often associated with an elevated level of uric acid.
· Gout is a type of arthritis caused by a high meat diet and elevated uric acid levels. Gout can lead to kidney stones and other complications.
· Meat can also be full of toxic residues, antibiotics, estrogenic steroids (to fatten them up for market), and adrenal stress hormones from the raising and slaughtering processes. These are passed on to the person eating the meat.
v GIVE UP CHOCOLATE??? YOU MUST BE THINKING I’M NUTS!!! Being a chocoholic myself, I can understand how that would be near to impossible! But the bad part about chocolate isn’t the chocolate, or cocoa, but the sugar, fat, flour and dairy it’s combined with when you eat chocolate bars, chocolate cake, etc! In fact, researchers are now saying, as I’m sure you’ve heard, dark COCOA is full of antioxidants, and is good for the health of the heart and blood vessels!!!
v ORGANIC, DARK COCOA, or organic dark chocolate (including chips), can be bought at your favorite health food store or health food section of your grocery store (it’s better if it’s 70% or more cocoa - I found one the other day that was 99%!!). Look for “Fair Trade” certified (see below). You can make your own tasty chocolate desserts with good fat, good sweeteners, and whole grains! Dark cocoa and soft “silken” tofu, blended with a healthy sweetener, makes an excellent pudding.
v Even though Americans spend $13 billion a year on cocoa products, many small-scale family cocoa farmers face tremendous instability. They are often forced to sell their harvest to local middlemen who use rigged scales or misrepresent world prices. Recent media reports of child slavery on West African cocoa estates show the stark contrast between the delicious treat we enjoy and the often difficult working conditions of the people who produce it.
Fair Trade certification ensures that cocoa farmers receive a fair price for their harvest, creates direct trade links between farmer-owned cooperatives and buyers, and provides farmer’s access to affordable credit. On Fair Trade farms, slave labor is strictly prohibited and farms are inspected to ensure that Fair Trade standards are being met (Theses standards apply to all Fair Trade Products, including coffee.)
A good website for recipes is Whole Foods Market. You can get on an e-mail mailing list and receive lots of good information on healthy food, including great recipes. http://www.wholefoodsmarket.com/recipes
Dr. Cindy Bates
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