Are You Flu Proof?

During this rather virulent season that is upon us, it is in all of our best interests to boost our bodies ablility to fend off these pervasive pathogens. So maybe flu proofing is a bit of a stretch, but there are powerful foods that have been shown to have medicinal properties to fight these bugs. Among the plant foods that boast the ability to increase the function of the respiratory, immune and digestive systems are garlic, ginger, cinnamon and cardamom. In fact, along with garlic are all of the members of the allium family, such as onions, leeks, shallots and chives which have a body of research backing their positive effect on processes in the body that prevent the development of cancer as well as boosting the fighting power of your immune system. In particular, garlic has been shown to stop cancer causing substances from forming in your body, speed up DNA repair and kill cancer cells. Ginger is one lovely food source that not only provides a zingy flavor to recipes, it has been shown to be an effective anti-inflammatory. Cinnnamon is another one that packs a healthful punch as well as tons of flavor. In addition to being a digestive aide, a cold and cough fighter and a stimulant for the circulatory system, cinnamon has recent research to back it's effectiveness at reducing blood sugar levels. It is recognized by The Diabetic Association and some scientists suggest that a 1/2 teaspoon a day could ward off the onset of type 2 diabetes. Last, but not least is the Indian revered cardamom seed. The cardamom seed has been used to treat infections of the gums, by reducing inflammation on site. It is also effective at reducing pulmonary congestion which is much needed relief during times of illness.

Enjoy the following recipes that include potent liquid forms of these food marvels to give your body the support it needs throughout the season.

Find a tasty broth recipe on Rebecca Katz' website by following this link:

http://rebeccakatz.com/recipes/magic_mineral_broth.html

Enjoy this spicy and delectible tea recipe to give your body a boost:

Health Booster Tea

1 tbls cardamom seeds

1 tbls sliced fresh ginger

1 cinnamon stick

3 cups filtered water

1 tsp honey

Place all ingredients in a saucepan and bring to a rolling boil for about 2 minutes. Turn off heat and let sit for 3 to 5 minutes. Use a French press or strainer to strain liquid into mugs. Serve hot with a tsp of honey, if desired.

Weight Lifting and Lymphedema

Lymphedema is swelling that results from a blockage that causes diminished lymph flow in the lymphatic vessels. This incapacity to properly drain the lymphatic system presents with deformation of the involved limb and can limit range of motion, cause discomfort and increase the likelihood of infection. Cancer patients who have had lymph nodes removed are at increased risk for the development of lymphedema as well as other complications of the lymphatic system. Management of lymphedema is important as the system is impaired and significant changes in swelling can be difficult to alleviate. Keeping skin and nails clean and being very cautious of preventing cuts and insect bites is critical. Beyond maintenance, is there any treatment that can increase the functioning of this vital immune network?

Weight lifting is one modality that has been shown in research and practice to help patients moderate increases in swelling. A study published in August 2009 in the New England Journal of Medicine, found that progressive weight lifting resulted in a decreased incidence of exacerbations of lymphedema, reduced symptoms and increases in strength. Previously, many practitioners discouraged strength training which prevented patients from obtaining any of the well-established benefits which include maintaining joint range of motion and function and increasing bone density. This disservice has not only cost patients function, but has created a missed opportunity to boost function of the lymphatic system without which we could not survive.

Progressive strength training for the upper body should consist of exercises that keep the shoulder socket in a neutral position by stabilizing the shoulder blades. Range of motion should be achieved without pain and exercises should be performed daily to keep lymph fluid moving. As the program progresses, exercises for which the resistence increases to moderate or heavy should be performed every other day to allow muscle and connective tissue to recover. Start with the following exercises to maintain range of motion and mobilize the lymph.

All exercises should be performed with the shoulder blades gently drawn towards one another.

1. With the spine in neutral and the crown of the head evenly drawn upwards, rotate the head side to side slowly to the end point of motion without pain. Breath slowly and deeply with even timing on the inhale and exhale.
-20 repetitions each side

2. Keeping the spine tall and neutral, slowly bend the head to the side, alternating one to the other. Be certain to lengthen the neck before bending to the side so the neck bends, but does not collapse. Breath slowly and deeply.
-15 repetitions each side

3. Standing tall, secure a theraband at chest level. Lightly grip the theraband and extend your straight arm from in front of the body out to the side while keeping it in a horizontal plane. Keep the thumb pointed up toward the ceiling, exhaling drawing the arm out to the side and inhaling drawing the arm back to the front.
-12 repetitions each side

4. Standing tall, secure a theraband at chest level. Lightly grip the theraband with both arms in front of the body at a level position. Create a rowing motion with the arms by leading with the elbows and drawing them alongside the torso. Return to the level position. Exhale when drawing the elbows alongside the torso and inhale when returning the arms to level.
-12 repetitions

All exercises should be performed without pain. Physical therapists who specialize in lymphatic issues should be consulted before undertaking a more aggressive program or if a PT evaluation has not been conducted after surgical intervention.

Red Wine - What Do the French Know?

In moderation, red wine has been reported to facilitate improvement in health through a number of different mechanisms. Studies have indicated it's positive effects on heart disease and cancer. One of the group of plant compounds, called polyphenols, are thought to be largely responsible for the beneficial actions in red wine. This compound, called resveratrol, has been researched for it's antioxidant and anti-inflammatory effects. It has been found to reduce the breakdown of LDL (bad cholesterol), inhibit platelet binding which can lead to blood clots and may offer protection against atherogenesis and heart disease. In addition, several cell culture and animal studies have shown that this substance inhibits cancer cell replication by initiating cell death and by exerting antiestrogenic effects.

So while studies look promising for both heart health and cancer, does this justify even moderate alcohol consumption? The answer to this question is generally no. Even moderate consumption defined as 1 drink for women and 2 drinks for men per day, is associated with elevated cancer risk. However, given the ever emerging research on resveratrol, strong arguments can be made for efforts to add this to your daily diet and the serving size of 5 ounces should be reconsidered. A 3 ounce serving several days a week rather than everyday may be a better approach. The highest concentration is found in red wine, which results from the long fermentation in grape skins, which is where the resveratrol is found. However, non-alcoholic sources which include grapes, peanuts, mulberries, spruce, eucalyptus, blueberries and cranberries are good choices to add to a balanced diet. At present the information on supplementation is scant, and the effects of high doses are not well understood. So for now, enjoy these healthful foods which can add variety and flare to your diet and maybe much more!

What's In Your Tap Water?

Municipal tap water is delivered to residences and businesses without the public's knowledge of the potential risks of consumption. Water's essential nature creates a public dependence on our suppliers to be diligent about safety and quality of this vital nutrient. Yet the supply that is available to the public is not without hazard. As a requirement under the federal Safe Water Drinking Act, 22 million tap water quality tests that were run, provided some rather unsettling analysis. It was found that water suppliers across the U.S. detected 260 contaminants in water served to the public. Of these 260 contaminants, only 119 are regulated with a specific set of safety standards. Of the 141 unregulated contaminants utilities detected in water supplies between 1998 and 2003, 52 are linked to cancer, 41 to reproductive toxicity, 36 to developmental toxicity, and 16 to immune system damage, according to chemical listings in seven standard government and industry toxicity references. These contaminants have been connected to a number of sources such as agricultural and industrial run-off as well as urban development and even water treatment.

So what is the answer to this potential threat? Filtering your water is one of the healthiest things you can do for yourself and your loved ones. And filtering is not just limited to your drinking water. Do you know that when you shower, chlorine and other chemicals become vaporized and can easily be absorbed by the skin or inhaled? Both areas are of great concern for general health as they can lead to a high degree of chemical absorption by the body. Drinking water filters and shower filters range in price and differ in the types and quantities of contaminants that they remove. Of greater expense, but well worth the price are whole house filters. To start understanding more about filters and compare pricing and performance, visit http://www.waterfiltercomparisons.com/. This list is not comprehensive, but will be a good launch point for you to educate yourself on this important issue of water safety and start noticing the differences that healthy water can make.

Gluten - Nutrition or Inflammation?

What is gluten? This protein is a rather gummy molecule found primarily in wheat, rye and barley. It makes up roughly 80% of the protein found in wheat. It is also a component of a lesser known grain called triticale. Wheat has several varieties of which all contain gluten: spelt, einkorn, durum, faro, graham, kamut and semolina.

So why is this food source such a hotly debated topic among health professionals and the lay person? It's prevalence in our diet is so pervasive and it may be at least a profound contributor to many health ills if not the cause of several. Research is discovering that this may be the case because the protein is so poorly digested by the human body, even for those who do not have the full-blown manifestation of it's intolerance. This disease, called Celiac Sprue, is an immunological response to the undigested gluten. For Celiacs and other gluten intolerant individuals, this inflammatory response will go unchecked if gluten is not removed from the diet. This ever constant inflammation can cause tissue damage before we realize what the cause is. We are finding that the great challenge of this disease process is the multitude of ways that gluten intolerance manifests in the body. Research has linked it to fertility issues, autoimmune diseases, skin disorders, nerve and endocrine system disturbances, mood disorders and arthritic conditions. Some postulate that it's detriment to health results from the hybridization that has occured with great haste over the past 50 years which is compounded by the high rate of consumption by the average American. These theories suggest that wheat, in particular, has become a food that our body barely recognizes as such and therefore mounts a defense. Regardless, of the winning theory as to why this food has become more of an inflammatory handicap, it would be wise for each of us to consider avoiding or at least severely limiting this from our diet.

Here is a list of items to consider that may have gluten contamination:

beer
breading
vinegar
brown rice syrup
coating mixes
croutons
dressings
energy bars
flour or cereal products
gravies
imitation seafood
malt or malt flavoring
marinades
pastas
processed luncheon meats
sauces
self-basting poultry
soy sauce or soy solids
soup bases
stuffings
thickeners
envelope glue
beauty products

For more comprehensive information on living gluten free, visit www.celiac.com.