Healthlinks Clinic

Pregnant Women and Flame Retardants?

2011-09-07T15:19:00.000-07:00

This seems like an odd combination, but sadly it's a combination that is wide-spread. This was evidenced in a study conducted through the University of California at San Francisco. Polybrominted diphenyl ethers or PBDE's are chemicals used in flame retardants and were very prevalent in California because of strict laws that had been enacted for years. These toxic chemicals were banned in 2004, but as evidenced by the studies they have remained pervasive in the environment. Herein lies the major concern for many toxic chemicals that are introduced without any prior testing of their safety. They are put into circulation before we understand anything about them and then they may remain a problem for years.

So the how and what to do about their existence is problematic. This story was covered in the Los Angeles Times in an interview with the study's lead author Ami Zota. It sheds light on this very real problem of chemicals in our environment. Even though this group of chemicals is one of thousands, there are some general rules of thumb that can help all of us manage our exposure to toxicants. Read the full article here...every step you take can help you live healthier.

Practice Balance...Wherever You Are

2011-09-01T16:39:00.000-07:00

The balance in our skeleton is critically important, both from a purely postural standpoint and from the perspective of having awareness of how to react and stay upright in our environment. This awareness, called kinesthesis, is elemental when we need to respond to the changes in our physical world so that we don't get hurt. If this is an area of concern for us, we must re-educate the body to develop patterns that we can call upon quickly to prevent falls and avoid collisions. One of the most effective ways for the neuromuscular system to learn is by doing activity that provides input which enables it to respond in a reactionary manner. Muscle exercises that provide this are called "closed chain" activities. The "stance phase" of the walking gait is an example of this. As well, balance exercises by their very nature are closed chain exercises. What we ideally would like to achieve is muscle balance and the way to go about this is by giving quality input to the system. In addition, this activity has to be frequent enough for it to be adopted as a pattern.

So one of the easiest ways is to gain awareness of what your body needs to be doing and then performing it on a regular basis to shift to the improved pattern. A couple of key body positions to be aware of are how you stand on your feet and how you hold your hips. A large majority of the population has their hips shifted forward like they are riding a Harley with the weight of their center in front of their feet. This spells disaster when trying to respond to our environment. Also, many individuals have no tactile sense of how the feet should be contacting the ground. Due to genetics and developed patterns over the years, many people do not have neutral arches that are both pliable and stable. When our feet contact the ground, we should have the "four corners" of our feet contacting the foot's surface. These are the balls of the big and little toes and the inner and outer edges of the heels. When we are truly grounded through these points in our feet it can align our ankles and give a lift to the arches which creates symmetry all the way up into our hips. So finding balance to adapt to our environment can be as simple as knowing these body alignment tips. The challenge is creating the awareness so that we may perform them often enough so they become dominant. Start to think about these elements in your body using the tips below and use a mirror for the first few times so you can see how you are positioned. Then perform them as you are standing in line at the bank, the grocery store or when you are in conversation with someone.

- Find a slight crease in your hips so that you feel as though your sit-bones are broadening apart and then draw your low belly muscles in to engage your deep pelvic stabilizers.

- Simultaneously, find grounding through the four points in your feet with the surface your feet are in contact with.

- As this becomes easy for you, start trying to balance on one leg while maintaining this hip and foot position and use a few fingers on a surface to help keep your hips level and foot from rolling.

The Dirty Truth About Soap!

2011-08-25T16:10:00.000-07:00

So we are not talking about all soap...just those that are sold with the toxic subtances called triclosan and triclocarban. There is a lot of fuss about using anti-bacterial soap as a means to protect against infection. This may be appropriate in hospitals where exposure to the staph bacteria may prove to me deadly to some patients. In most cases, particularly outside a clinical setting, infections such as these can be prevented by washing hands and cleaning wounds immediately.

The research on these 2 substances spells problems for the endocrine system. It is estimated that we absorb roughly 60 percent of the substances that come in contact with the skin. This number was estimated from lab studies and is thought to be an underestimation considering the shear number of chemical exposures that each person has on a daily basis. The stratum corneum, which is the most superficial layer of the epidermis, is a less effective barrier than it has been assumed to be. This means that certain compounds are finding their way into the body through the skin, even though this is clearly not the only avenue of exposure. Triclosan and triclocarban are very pervasive in the environment and as a result they have been found in drinking water which provides another route of contamination. The main effect of these 2 chemicals is their influence on hormonal regulation which alters function and cell signaling. This disregulation can lead to disease which is even more problematic when we consider that these chemicals have been found in human breast milk and urine in multiple studies.

So how do you avoid these chemicals and still stay safe from bugs? Consider first that these are anti-bacterials so they miss the whole spectrum of infections that occur from viral exposures. Also, hand and wound washing with soap and water using rubbing action and running water will eliminate both bacteria and viruses. Be sure to coat the whole hand and wound with soap and rub under running water for at least 20 seconds. The soap will "cleave" the microorganisms as well as oils and dirt and the running water will wash them away. And in studies, homes that use regular soap showed to have no higher incidence of infection than homes that use anti-bacterial soap. So save your home, the environment and your body from exposure to this unnecessary harm by ditching the soaps with these 2 chemicals in it.

Go Meatless at Least 1 Day a Week!

2011-08-15T12:57:00.000-07:00

Meat consumption in the US may not be the highest but it ranks up there with Australia and the UK For both human health and the environment, we could really benefit by seeing these numbers go down. As of 2005, the average comsumption of meat in the US was about 1/2 pound per day. This quantity of meat accounts for the entire protein need for the average individual and perhaps a bit more. When you take into account the other sources of protein in the diet, many individuals may be consuming significantly larger amounts of this macronutrient than they need. Why is this a big deal? Because high meat consumption is associated with increased risk of heart disease, obesity and some forms of cancer. In addition, our environment takes a huge hit in relation to energy consumption and pollution related to the production of animal products.

So what would be a good approach? Making a pledge to avoid eating dairy and meat products at least 1 day each week. The Environmental Working Group has collected some rather compelling data on the reasons we should all aim for this goal as well as some great tips to help you to this end. Consuming meat can make the shopping bill more expensive especially if you choose organic so this decision to cut back can be helpful on the pocket book. And eating conventionally raised animal products means that you are ingesting copius amounts of anti-biotics, hormones and pesticides that add even further to the health risks of high animal consumption. The statistics on how meat production equates to energy usage is staggering. If a family of 4 skipped meat and cheese for 1 day a week it would be the equivalent of taking a car off the road for 5 weeks out of the year. And when you add the health benefits of moderating meat consumption it seems inarguable to do it any other way. Follow the link above to find tips on how you can make it happen for your health and the health of the environment in which we live.

Healthy Immunity!

2011-08-11T13:48:00.000-07:00

When most people think about the immune system, they think about flu shots and the sniffles that come with the advent of fall. This is one aspect of the manifestation of the immune system being challenged. Our immune system's are also called upon to address changes in cell turn-over and pick out the bad ones that are starting to make abnormal changes that can lead to cancerous cells. In addition, our body must cope with environmental toxins which the lymphatic system must work hard to eliminate so they don't disrupt our body's normal functions. Part of the immune system's arsenal is the process of inflammation which is intended to be short lived so it can serve it's purpose of fighting and eliminating foreign invaders and other damaging substances. If this process goes unchecked it can create an environment for disease rather than successfully manage the imbalances that will occur in the normal course of human life. However, even in this modern society, there are lifestyle choices you can make that support the health of the immune system with it's demanding job.

Having a vibrant immune system is dependent upon multiple factors and does not rest only on one healthy behavior. As with any aspect of health, it's the lifestyle habits that make the greatest impact and the complexity of the immune system demands this approach. So rather than waiting til the fall bugs are in full swing, make steps to boost and normalize immunity so the many functions of this system are in top shape. The following steps not only improve it's fighting capacity, but also potentially prevent and manage autoimmune responses. This is when the immune system starts to identify your body's own tissues as foreign and continuously mounts an anti-body attack which allows inflammation to persist.

Eat with health in mind!
Diet cannot be stressed enough. Our western diet promotes unhealthy fats, refined grains, sugar and artificial food compounds such as sweeteners and contrived fats. Our bodies thrive on whole foods such as vegetables, fruits, legumes and for some, small amounts of animal protein. Sugars not only tax your blood sugar regulation, they impair your immune system by stealing Vitamin C's receptors. Poor quality fats increase inflammation and make your lymphatic system work hard to get rid of them. On the flip side, essential fatty acids such as Omega-3's control inflammation and fresh produce provides the array of micronutrients, vitamins and minerals that your immune system needs to function. As well, all of these tips are important to improve the integrity of your gut which houses roughly 2/3's of your immune system's processes.

- avoid added sugar and enjoy fresh whole fruits a few times a day
- eat 5 to 9 serving of fresh vegetables in an array of colors (wash all produce well to manage the little bugs)
- eat 2 servings of fatty fish each week or take a fish oil supplement with a combined gram of EPA and DHA
- use mostly olive and coconut oils as the oil of choice
- make sure you get tested for Vitamin D levels and if your level is below 40 ng/mL talk to your doctor about supplementation
- eat good quality protein with only small quantities of lean animal protein, shooting for between 0.6 to 0.8 grams of protein per kilogram of body weight per day

Get your sleep!

The human body needs roughly between 7 and 8 hours a night to complete all of the cycles of sleep. Sleep is not a luxury, but a necessity. This is the phase in our daily rhythm that we perform life sustaining biological maintenance. Lack of sleep time and quality has been correlated with a number of ailments including heart disease and cancer.

Drink plenty of clean water!

Everyone should be drinking the bare minimum of 64 ounces of water a day. If you take medications this number should be higher. In addition, those who drink caffeinated beverages should increase this number by 8 ounces for each cup of caffeinated beverage consumed. Exercise also increases the body's demand for hydration above and beyond the daily recommendation. Choose a clean source of water that you know has been filtered to remove both infectious agents and chemical toxins.

Keep your body moving...of course!

Exercise not only keeps your skeleton and nervous system functional, it normalizes your hormones and immune function. Frequent and moderate levels of exercise have been shown to increase the number and circulation of white blood cells which are responsible for fighting infections.

Normalize your stress response!

Understand how you react to the stress in your life. This society is not an easy one for the human animal that was intended to have short periods of heightened stress to help it survive and long periods of calm that enable it to return to homeostasis. This is where the system is alert, but settled and able to perform digestion and other critical functions. Practices that help you return to homeostasis when you don't need to be in fight or flight are absolutely critical for health. Yoga, meditation, biofeedback therapy and cognitive behavioral therapy are just a few of the avenues for understanding how to create a more healthy relationship to stress. None of us will escape the daily stressors, the difference lies in our ability to manage how it effects our own physiology.

Is Your Nail Polish Toxic?

2011-08-04T16:06:00.000-07:00

As with many cosmetics on the market, nail polish carries with it a dose of chemicals that can cause adverse changes in the body. The majority of polishes on the market contain three highly problematic chemicals: toluene, formaldehyde and dibutyl phthalate. There is abundant data on all 3 of these chemicals in the areas of organ toxicity and effects on hormone function that can lead to abnormal cell changes and ultimately disease.

Women who are exposed to these toxicants at critical developmental periods in their life are at even greater risk of contributing to the process of disease that comes with altered cellular behavior. A particularly susceptible phase of development is the adolescent years when changes in the body are rapid. Pregnancy is also a period of increased change that pre-disposes the mother to abnormal shifts in her body's function. With this comes the risk to the developing fetus which along with the mother is highly susceptible to long-term health problems. In a preliminary study conducted by the Northern California Cancer Center, 80% of nail salon workers experienced health problems related to work. These acute health symptoms related to chemical exposure at work were headaches, dizziness, difficulty breathing and skin irritations. While these health problems may not be life threatening, formaldehyde is a known carcinogen and dibutyl phthalate is a known endocrine disruptor, so the effects are bigger than they appear on the surface. Each of us can easily manage our exposure to these and can take a significant role in protecting children and young adults. Ask your salon if they use cosmetics that are free of the "toxic trio" and choose polishes and removers at home that don't use these in their products. When you walk into a salon you should not get a rush of chemical smells. This is not a necessary part of "looking pretty". For more detailed information on "clean products", follow this link to an article in the San Francisco Gate that highlights some of the more thoughtful manufacturers out there!

Cell Phone Risk?

2011-07-18T16:22:00.000-07:00

You may have read it in the news or had a discussion with a friend or two about the risk of using a cell phone on a regular basis. It seems reasonable to say that the evidence proving cancer risk and cell phone use is not conclusive. However, there is enough to indicate that we should be cautious about the way that we use it. How many debates over human and environmental health have begun with just this type of story and ended up with the evidence tipping the scale in the direction of proving it to be a known hazard? Who wants to be the guinea pig? Presumably, no one. We think that it is possible to limit the potential of anyone having to take on this role!

As of May 31, 2011, the International Agency for Research on Cancer made a statement classifying radiofrequency electromagnetic fields as possibly carcinogenic to humans based on the increased risk for glioma in wireless cell phone users. No one is advocating throwing the cell phone out the window, but taking precautions to reduce your exposure to this radiation is an easy and wise step. One of our research-based advocacy groups has compiled a simple list of to-do's that will accomplish just this. This list from Women's Voices for the Earth, is something you can start implementing today with some easy changes to how you use your cell phone. And we would love for you to pass it on!

Happy Joints and Flexible Muscles!

2011-07-11T15:33:00.000-07:00

Joint pain is one of the most common ailments that individuals experience as they age. Lack of activity or too much activity without countering the effects of these can lead to dysfunction that determines the stability and mobility of the joint. If a joint moves poorly due to tightness of the connective tissue or inflexibility of the muscles that move it, it will lose it's capacity to create fluidity of the body's skeleton. Our bodies are intended to move using sequential patterns of muscle action for functional and athletic activities. When mobility is restricted, these normal patterns are interupted and what replaces them are compensations that tend to be hard on the musculoskeletal system and can be a source of pain.

What is the solution to this aging issue? We can manage the change in function by performing exercises that mobilize and open the joints and improve the flexibility of the muscles and their connective tissue called fascia. This allows a joint to move fluidly through it's range of motion without undue pressure on anyone particular portion of it which can ultimately reduce the degree of wearing. Flexibility is as critical to the function of your joints as air is to the function of your lungs. Enabling the body to find correct movements by improving posture and flexibility is a long-term ticket to a healthy skeleton. This means that appropriate physical activity is essential to function. And while the skeleton is the particular topic of the moment, activity also facilitates optimal function of the other major systems of the body such as the immune and endocrine systems and the organ of the skin.

The best way to identify your areas of tightness and mis-alignment is to be evaluated by a professional such as a physical therapist. They will be able to assess the mobility of your joints and manually release and prescribe exercises that bring them back into their intended neutral positions. In addition, learning and maintaining good posture will support the balance of the muscles around the joints. When standing, the feet should be parallel to one another and at hip width unless there are issues of balance and then a wider stance is necessary for safety. Finding weighting in the feet on the 3 balance points will help you evenly activate the muscles up the leg and position the pelvis properly. These 3 points are the ball of the big toe, the ball of the little toe and the center of heel. This should allow the hips to have a slight bend in them with the middle of the shoulders lined with center of the hip when looking at the profile. Finally, the middle of the ear should align with the shoulder with the gaze level. Of course this is an ideal stance that you will not be able to hold all of the time, but the more your body learns proper position on a moment to moment basis, the more it will adopt these healthier patterns. And importantly, take the time to see a professional that can help you improve your flexibility in an effective manner that will help you maintain happy joints and muscles for life!

Sunshine and Vitamins

2011-07-07T14:30:00.000-07:00

The vast research that has been conducted on the role of Vitamin D and health has served to resolve the issue of inadequate sun in colder climates. The dilemma has arisen from the vitamin deficiencies seen in individuals at latitudes greater than 30 degrees combined with the change in diet that has resulted in us eating less fatty fish, eggs and other oils that supply this vital nutrient. During the winter months, exposure to the sun above 30 degrees latitude does not provide the quantity necessary to optimize the body's functions. If the diet does not make up for this in any appreciable amount, then there will be a deficiency that can have an impact on an individual's long-term health.

So for years now the debate about supplementing Vitamin D has seen a lot of conflicting views. We do know that supplements can improve the blood levels of usable Vitamin D which research supports a protective benefit against breast cancer. We also know that the body will not absorb the entire quantity that is taken in a supplement. In the absence of appropriate UVB exposure in colder climates, supplementation is an important strategy to support health. However, it should not be the only strategy in higher latitudes. In a recent study from the French National Institute for Health and Medical Research, 70,000 women were followed to evaluate their cancer incidence in relation to their exposure to UVB rays. They found that diet and supplementation played a supporting role in breast cancer risk. The most significant impact on the incidence of this disease came from a regular dose of sunshine.

Being in the outdoors can have a potentially profound effect on an individual's health through a number of different mechanisms. And Vitamin D synthesis is one of the big ones. The time we allow our skin to be exposed to the sun's UVB rays translates not only into Vitamin D production, but the absorption is high because we are following an inherent pathway for utilization. Of course, it is important to be mindful of how much sun we receive and be certain that our skin does not get burned. Sun exposure during the summer months at higher latitudes and year-round in more equatorial regions can provide all the necessary Vitamin D in short bursts. For fair-skinned individuals, 20 to 30 minutes will do. For darker-skinned individuals, it may take 40 to 60 minutes. After you have reached this exposure level, be certain to use a non-toxic sunscreen that provides broad-spectrum protection using a physical block such as titanium dioxide or zinc oxide. (see our sunscreen blog for info.) The other compounding benefits of getting outside are the increase in the "feel-good" hormone serotonin, the increase in activity levels and often the companionship of others if we choose to partner up in our outdoor adventures. So make a commitment to yourself to make time in your day away from the television and computer and offer yourself a reprieve of sunshine for 30 minutes. Although the coming of winter will mean considering Vitamin D supplementation, the sunny days can still brighten your mood and the outdoors can take you to a place that is difficult to go to inside of four walls.

The US Farm Bill - Our Health on the Line!

2011-06-29T12:57:00.000-07:00

The Farm Bill in the United States has been amended 10 times since it's inception in the 1960's. Agricultural legislation began on some level during the Great Depression to stimulate this sector of the economy. It's original intention was to provide subsidies to help farmers maintain profitability in a tough job. Unfortunately, what has transpired is a large percentage of subsidized farming to the top 10 largest agricultural businesses who are not in need of the subsidies to be successful. One of the biggest concerns is the support for some of the least healthful and most pesticide-laden crops. There are also a number of positive components to the bill that are very important which support nutrition programs to low-income families and seniors.

So once again, the Environmental Working Group has done their work. They have broken down some of the key points of the bill as we come into the year 2012 when it will be coming up for review and re-implementation. Please read the following information on the current bill to decide if you would like to add your name to petition congress for a healthier alternative in the upcoming years.

What's in Your Water?

2011-06-20T16:03:00.000-07:00

There may be a presumption by most that drinking water in this country is completely safe. From the standpoint of immediate safety from pathogens and toxicity this may be true. However, when it comes to the concern for long-term health this assumption of safety is problematic. Since testing began in 2004, water utilities have found 315 polluntants in tap water and 49 of these have been found in at least 1 location to be at levels higher than government guidelines. Of these 315 chemicals only 114 of them have set regulated levels by the EPA, which allows 200 to slip into the water supply without a second thought. The consequences of this is a significant risk to the public's state of health.

The challenge to maintaining a safe drinking water supply is that the sources are highly variable and broadly dispursed. Pollutants have been detected from industry, agricultural run-off, water treatment plants and as the result of urban sprawl. The long-term solution is limiting the production and utilization of chemicals that bring harm to humans and the environment and an understanding that our health is dependant upon the health of the eco-system. The short-term approach is to limit your use of these chemicals to reduce their pervasiveness and use a water filter that captures them so your body doesn't have to do that job. The challenge to finding an effective filter is the difference in the toxicants from one water supply to the other and the fact that many are only aimed at reducing exposure to organic compounds such as protozoa, bacteria and viruses.

We have found an outstanding resource in the Environmental Working Group which will help you not only understand the particular concerns in your area's water supply, but will lead you to a greater understanding of how the filtration process works. The EWG is a research based consumer advocacy organization. Their website provides invaluable information starting here with the drinking water database and filter guide. Use this to determine what threatens the safety of your water system and the steps you can take to dramatically reduce your exposure. Water is a non-negotiable nutrient that we all need. It's a sad reality that this is one of the avenues for pollutants to enter our bodies, but with a little education and a lot of environmental advocacy we can reduce the risk and improve health outcomes for entire populations.

Sunscreen Guide - They're Non-Toxic...and They Work!

2011-06-13T13:37:00.000-07:00

It seems rather appalling, but there are lots of sunscreens out there that contain chemicals that cause hormone-disruption which puts people at risk for reproductive cancers. What makes that even more appalling is that many of these don't even adequately protect you against skin cancer. In fact, their misleading claims can give consumers a false sense of security that may lead them to get more sun exposure than they would otherwise get.

Since the government has no regulatory guidelines that protect consumers from the exposure to these chemicals, they have to seek other avenues to provide them with research information to keep the "body burden" of chemicals low. In addition, the claims about their ability to protect us from sun damage are significantly off the mark which can lead to sun damage and possibly skin cancer.

The Environmental Working Group, which is a research-based consumer advocacy organization puts a sunscreen guide out each year. This is compiled after review of a product's effectiveness and it's compliance to keeping the chemical burden low. Some of the key elements they are looking for is the use of mineral blockers such as titanium dioxide or zinc oxide which provide a broad spectrum protection or chemicals that have been tested low on the hazardous list for creating hormone disruption as well as being more effective at blocking UVA and UVB rays. This information is important for consumers to understand. It could very well save lives. So please pass it on!

Cancer and Chemicals - A Lot of Talk About It

2011-06-09T15:09:00.000-07:00

There should be a lot of conversation about this very topic. The flow of information on the effect of chemicals and human health is nothing new, but in the past the lay person has been relatively uninformed about the subject. Fortunately, the mounting data in the information age is making it evermore challenging for manufacturers to ignore this connection. While consumers may not be able to discern the exact impact on human physiology that these chemicals impart, they are becoming aware that they should at least ask the question of whether or not their products pose a health hazard.

The Breast Cancer Fund's President, Jeanne Rizzo is conducting a series of talks in Alaska to inform citizen's about these health hazards and how they can take steps to minimize their individual and family exposure. She was asked by the organization Alaska Community Action on Toxics to provide this educational opportunity. Listen here to Jeanne Rizzo's interview on Alaska's public radio. It's important to us to help you be as informed as possible. The present and future of our health and ecosystem hinges on our society's capacity to resolve these issues. The more we are all a part of that resolution process...the faster things will move along toward cleaning up our environment.

Falls - Steps to Preventing This Health Risk

2011-06-08T12:01:00.000-07:00

Falls are the leading cause of death from injury in those over the age of 65. It is becoming a significant concern with an ever aging population. The precipitating factors that contribute to this incidence are numerous. The decline in health of the individual after a fall is exponential, but much of the risk to falling can be managed by taking a thoughtfully preventive approach.

Many seniors have a fear of falling so they tend to decrease their activity levels which leads to a loss of strength and balance. Certain medications can increase the chances of falling by affecting balance and issues with vision may impair their safety in movement. In addition, there are obstacles in the home that can increase the fall risk. The loss of function from a decrease in activity is perhaps the most cyclical problem when it comes to safe mobility. So what steps should be taken to prevent this risk?

First off, assessing the potential obstacles in the home is crucial. Removing area rugs, taping down or running electrical cords along walls, lowering the mattress height, using only chairs with arms and installing motion-detecting lighting will all make for safer movement.

Second of all, consult with a provider that specializes in assessing home safety and can provide modifications. Companies such as Safe At Home, can comb through every room in the house and look for problem areas. They can help obtain safer furniture and install equipment in areas that necessitate the use of stabilizing aides.

Thirdly, keep the body moving! The bones, muscles and connective tissue remain stronger and more responsive with physical activity. This not only serves to prevent falls by keeping the body more stable, but if a fall occurs the skeletal structure has more integrity to prevent a fracture. Some combination of cardiovascular exercise, strength training and flexibility training will provide the most well-rounded program for overall fitness. It would be wise to seek out a supervised exercise facility for seniors where the exercise specialists are aware of the individual participant's health concerns. In addition, they can provide specific programs that address the heightened need for seniors to maintain balance. An important part of being balanced is the function of vision. Any corrective lense or glass prescription should be kept current so the surrounding environment is not distorted which can lead to misjudgements in movement and a potential fall.

And finally, emergency alert buttons should be strongly considered for those with existing health concerns. In the event that a fall occurs, emergency personnel are moments away and can save a life or help minimize the impacts from an incident. Following these tips can manage a serious threat to the population.

Where Are Your Cosmetics From?

2011-05-26T15:54:00.000-07:00

From the time we are adolescents, we are fed a fine marketing campaign that thrusted us into consumerism. Unfortunately, much of it has played on our vanity and the products that we started to buy into were "beauty" products. Without a thought to how these might impact us, we became accustomed to using them along with our peers. It is only in recent years that some consumers have become a bit savvy about scrutinizing their products for safety. And even still, the minutia that we have to sort through is staggering. The developmental years are a critical time to steer the health of the human body. Exposure to toxicants at this time will have an impact upon the incidence of disease in later life...and the progressive increase in the rate of chronic disease is telling this story.

Getting the message across that we have to stand up for ourselves as consumers is a challenging one. It is a leap for many to believe that we are simply not being protected by government regulation that stops the flow of toxic chemicals into the food and products that we use everyday. But the reality is this...we are currently not safe if we choose to trust the manufacturers without a pause. The majority of cosmetics are loaded with synthetic chemicals that are questionably hazardous to the health of our bodies and the environment. A good body of evidence suggests that many disrupt the function of our hormones and produce genetic changes that put us at risk for diseases such as cancer. The conversation about our health and the environment is long overdue in some homes. So where to start?

With a creative educational video. The Story of Stuff Project has been in the works for a few years now with the mission of educating consumers about this very topic. The emerging relationship between the health of our ecosystem and the health of our species is becoming rather clear. As a continued push to help consumers protect themselves, the Story of Stuff Project released a video on the Story of Cosmetics. It is a story we should all hear, including the young members of our population. Start to share this with your family and friends. It is the demand of consumers that bring about change. If we don't buy it, they won't make it. And that would make life easier for all of us!

Go Green When You Clean

2011-05-19T16:44:00.001-07:00

It seems to be the prevailing thought that you need a different cleaner for every job in the house and that disinfectants are necessary to prevent illness. Nothing could be further from the truth and the health of our environment could improve drastically if we consider a different way of going about this.

The list of harmful chemicals in cleaners runs very long. Some of these chemicals are causing damage at the level of the DNA and others cause endocrine dysruption. In either case, they induce changes in the physiology of the body that contribute to the development of a number of diseases, including cancer. The assumption by many consumers is that these products are regulated and therefore we are being protected from any possible toxic exposure. And the sad truth is, this simply is not the case. Synthetic chemicals may be introduced into use without any testing to validate their safety. Of the over 80,000 chemicals that have been produced, only 200 of them have been tested by the FDA and just 5 of those have been banned. This leaves the consumer in the position of trusting that the product manufacturers are looking after their health. With the number of chemicals in use that have been linked to low-dose toxicity and hormone disruption, we can safely assume that most manufacturers are not doing this.

Ultimately, we must implement regulation of synthetic chemicals that prevents their being used until they have been proven safe for human exposure. It is helpful for individuals to clean up their environment to improve their health, but continued use of these chemicals leads to their persistence in our ecosystems which threatens the safety of our water and air. Be a part of the change you would like to see and stay informed of how you can support legislation that will move us towards eliminating these stressors on our health and the environment. http://www.breastcancerfund.org/

So how do we protect ourselves and those we care about starting today? By trading in the household cleaning products for the techniques of old. Our homes don't need every new disinfectant and scrubbing bubble on the market. In fact, research has shown that homes that use synthetic disinfectants and anti-microbials are no less prone to infections than those that do not use these compounds and overuse of these contributes to the growing problem of anti-biotic resistence. Furthermore, many benign compounds can clean our homes nearly as effectively as the fandangled toxic products that are being pushed on us daily. Good old distilled vinegar will clean windows and hard surfaces, baking soda will help scrub away the tile residue and a number of essential oils will kill lots of those germs that you're worried about. And if you contest that these don't do as good of a job as the harsh store bought cleaners...consider this. Is the streak on the window or a bit of soap scum a small problem in comparison to the loss of good health? We think this is an appropriate thought to ponder.

So if you decide to get greener with your cleaners, we have a great resource for you. One of our go to research groups, Women's Voices for the Earth, has a list of easy green cleaning recipes to start you moving on the path to a less toxic home...and you can start breathing easier today!

BPA...and All the Rest!

2011-05-05T16:07:00.000-07:00

The hype about BPA or bisphenol A, has deserved all the attention it has gotten. However, the spotlight on toxic chemicals needs to shine a bit bigger than this. BPA is one chemical in a larger classification of chemicals called bisphenols. There is no regulatory statute that governs the introduction of chemicals used in consumer products and this is a very real and serious problem. We feel as though we are being savvy about using products labeled BPA-free when in reality, a manufacturer can choose another, yet untested chemical that may be effecting the same...if not a more dangerous result on our health.

The long list of chemicals that are considered endocrine disruptors or toxicants is very long. According the the Breast Cancer Fund, there are roughly 84,000 chemicals that have been introduced into consumer products. When the Toxic Substances Control Act of 1976 was introduced, the 62,000 that were in use were "grandfathered" in. BPA was one such endocrine disrupting agent that remained in use without any testing. After 1976, chemical manufacturers have only been required to test a newly introduced chemical if there is current data available on it. The burden of proof of hazard falls on the EPA and they have limited time to produce the research before the manufacturer is able to send it off into consumer's hands and into the environment.

So now as we look for the "BPA-free" label, we cannot be certain that the products we are using are free of agents that can cause harm in our bodies...and our loved ones. Some of the other bisphenols, such as BPB, BPS and BPAF, have been shown in studies to produce endocrine-disrupting activity much like that of BPA. Albeit, these studies have been small in number, but they are being used in products labeled "BPA-free". And if these preliminary studies don't look good...the big question is...who wants to be the guinea pig?

There are a couple of ways to approach this in the here and now. First of all, step back in time and pick up the old glass bottle. Look for food packaged in glass and start your meals with whole, fresh foods. It's better nutrition for us anyway. Second, take the time to read about the Safe Chemicals Act of 2011 that was introduced by Senator Lautenberg. The beauty of this approach is that it seeks to shift the burden of proof of safety to the chemical manufacturers and prevent the introduction of chemicals only until they are found to be safe for us and the environment. This is better for our health and a lot less effort than having to clean up our health and the environment after the damage has been done!

Find Your Strength - Maintain Your Function

2011-04-28T16:29:00.000-07:00

A strong body is certainly aesthetically pleasing, but there is much more to that story. Having robust muscles and functional movement patterns protects the body against injury and keeps it balanced. This combined with constant movement is an optimal recipe for skeletal fluidity and even systemic health. We are not simply looking for brut strength though. We should be aiming for synergy of our muscles which allow functional and efficient movement to provide long-term skeletal health...and this all starts at our center.

The patterning of the stabilizer muscles in our pelvis and back dictate the quality of movement in the rest of the body. This group of muscles, are anatomically similar to a cylinder and biomechanically similar to a girdle. They function to maintain breathing patterns, continence and segmental stability of the spine. There should be relative automaticity of these muscles to perform all the necessary movement patterns that the human body may go through on a daily basis. The quality of their function can be diminished by lack of movement or injury. This alteration of input from the central nervous system occurs in response to pain or stress and results in compensation that forces the larger mover muscles to figure out a way to keep you upright as you go about your day. Ultimately, this means that the skeleton is either mildly or grossly mis-aligned which creates more work for the body to find balance with gravitational forces. The role of this cylinder is to pre-contract in a manner to prepare the larger muscles for quality movement. As the movement continues, these muscles "reflexively" stabilize the spine to maintain functional patterns. While it is ideal for the body to achieve this in the delivery of whole body movements, we may need to re-educate these muscles in a manner of isolation and then progress towards incorporating them into patterns.

The following exercises take us back to some of the developmental basics. They incorporate motor patterns that we learn as our body grows so we can function starting from the center on out.

*If you have a hip or spinal injury, consult a physician who understands your condition and can quide you on the safety of these and any other strength training exercises.

1. Supine breathing
Lie on your back with your knees bent and your feet flat on the floor. As you take an inhaling breath, allow your torso to lift by expanding your ribs in the back of the body while simultaneously expanding your ribcage in the front. As you take an exhaling breath, maintain a controlled release of the ribs back to the bodies center while simultaneously drawing the low belly muscles inward towards the spine. This should feel similar to the sensation of zipping up a tight pair of pants.

3 - 5 minutes, 2 x's/day

2. Supine bridging
Lie on your back with your knees bent and your feet flat on the floor. Take an inhaling breath as above. As you exhale, lift your hips and draw in the low belly in to engage the deep stabilizers. Maintain a degree of drawing on as you lower.

12 -15 x's, 2 x'sday

3. Face-down to face-up upper body roll
Lie face-down with arms stretched overhead and on the floor (bring the arms out to a "T" if the shoulders shrug because of tightness). Curl the toes under and engage the core by drawing the navel to the spine. Keeping the core activated, gently roll open to the side starting from the crown of the head and end with a slight opening of the hips to the side. Move in a very segmental manner that looks like you are peeling your body off the ground and then come back to the face-down position in this reverse segmental manner.

12 - 15 x's, 2 x's/day

4. Quadraped rocking
Kneel on all fours. Inhale in preparation. As you exhale, activate your core by drawing your navel to your spine. Important: You should be able to do this without moving your spine. Check to see if your weight is evenly distributed side to side. Maintaining this neutral position, rock your hips back and then return to shoulders over the wrists and hips over the ankles.

12 -15 x's, 2 x's/day

The Safe Chemicals Act of 2011

2011-04-20T11:29:00.000-07:00

Wouldn't it be a much nicer world if we did not have to check ingredient labels and then search the internet for hours to determine if there have been any studies linking the ingredient to cancer? Or better still, if there were no chemicals in our food, beauty products or other consumer goods that we were completely unaware of our exposure to? The fallout of years of chemical use and lack of responsibility in containing these has lead to a persistence of harmful toxins in our environment. However, we can certainly put a halt to this irresponsible use and go the route of using new chemicals only after we have determined their safety for humans and the global environment.

This is precisely the goal of introducing The Safe Checials Act of 2011. This new bill, introduced by Senator Lautenberg of New Jersey, made improved revisions from the act that was introduced in 2010. If voted in to law, it would require chemical makers to prove the safety of their chemicals before they were used in manufactering. This step would keep dangerous toxins out of our homes, water and the environment. The mounting evidence of the role of chemicals in initiating a number diseases including neurologic disorders and cancer, makes the demand for this kind of legislation unquestionable.

Please take the time to tell your senators how important this legislation is to you and your loved ones. Connect to the Breast Cancer Fund's campaign to send a note to your representatives in Washington.

Sitting...Is It the Bane of Our Health?

2011-04-11T15:19:00.000-07:00

The human body was meant to move. It has evolved for millions of years to do just that. And the price we are paying for taking that away from it is almost immeasurable. According to James Levine, M. D., Ph.D., of the Mayo Clinic, "As human beings, we evolved to stand upright. For thousands of generations, our environment demanded nearly constant physical activity." The issues we are facing as a result of sitting too much go beyond back pain, although that is one significant result of too little movement.

According to a poll by the Institute for Medicine and Public Health, the average American spends 56 hours a week on their rears. This includes time on the computer, watching television and sitting behind the wheel of a car. The effect on the spine is profound because the postural muscles are not turned on and forget how to create quality and efficient movement while your hip muscles become inflexible and pull you out of alignment. Beyond the effects on the skeleton, our bodies take a metabolic toll that results in decreased fat utilization as well as poor blood sugar regulation. As if this wasn't enough, researchers have also found that extended periods of sitting are associated with an increase in susceptibility to depression. While regular bouts of exercise are good for our bodies, it may not be enough to undue the detriments of a habit of prolonged sitting. A growing body of research is being presented that supports this need for an increase in the frequency of movement. Among them is a study conducted at the Cancer Prevention Research Centre at the University of Queensland in Australia. The study found that individuals who sat less had smaller waistlines, lower body mass indexes and healthier blood lipid profiles and blood sugar levels. This was independent of the moderate to vigorous exercise bouts performed by the participants.

The take home from all this research is that our bodies thrive on constant movement...not occasional movement. Our musculoskeletal system can maintain healthy patterns of motion if we are constantly performing the activities that coordinate how we move through our daily routine. Furthermore, it charges up the metabolic functions necessary to sustain healthy systemic functions when we are dynamic. The enclosed energy system of our bodies asks us to "use it or lose it". Don't give up your exercise bouts, just make it a habit of moving more throughout the day. Don't go longer than an hour at a time sitting. Stand up to read e-mails, stroll to your co-workers cubicle rather than sending an e-mail, walk to the local store and make the tv quieter during your day. Your lifespan may very well depend on it!

Teflon and Menopause

2011-04-04T15:40:00.000-07:00

Teflon, also known by it's chemical name polytetrafluoroethylene, is used to make cooking pans slippery so food doesn't stick to the surface and makes cleaning easy. While it does achieve these goals, it may potentially cause problems in other areas...such as your health. Concerns over the safety of Teflon-coated pans has been in the news for decades which partly stemmed from the discovery that the pans, when heated to high temperatures have a toxic affect on pet birds. A valid question has been posed as to what effect this has on humans.

A recent study is presenting data that suggests it's role in triggering earlier than normal menopause. The study, published in the Journal of Clinical Endocrinology and Metabolism, found that the higher the level of perfluorocarbons in the body created higher than normal odds of early menopause. Read the details on how they compiled the data to draw a link to this household chemical. Even though these PFC's are used in a number of consumer products, including stain resistant fabrics, carpets and electronic equipment, one of the pervasive avenues for exposure is your cookware. The best of all possible solutions is to avoid the use of non-stick cookware that uses PFC's in their manufactering. If you currently use these, be certain that they are not scratched and do not heat them to temperatures broaching 500 degrees. Keep the dial on the stove at medium heat or lower when using these pots and pans. This way of cooking also retains the quality of the food that you are taking the time out of your day to prepare, so why not make it healthier!

The Anti-Inflammatory Diet

2011-03-31T14:21:00.000-07:00

The role of inflammation in the incidence of many chronic diseases should be coming quite clear to the general public. It is necessary for individuals to make it their habit to adopt a lifestyle that normalizes this process in the body if one is to adequately prevent these diseases. Food's role in preventing unchecked inflammation is very powerful if the lay person understands which ones bring this under control.

We found a summation of this from Dr. Andrew Weil that we think can clarify the direction we should all take in our daily diet. It's called Dr. Weil's Anti-Inflammatory Food Pyramid. Contained in the guide is a breakdown of the specific foods that help the body manage inflammation as well as give you the adequate quantities of nutrients for systemic function. It should come as no surprise that the largest part of the pyramid is occupied by fruits and vegetables which offer the widest array of disease-fighting phytochemicals. If you feel short on ideas to create flavorful preparations for these foods, sign up for our bi-weekly newsletters for new recipes and stop by our clinic to purchase our own Healthlinks Cookbook. Don't hesitate to ask us for help to make your daily plate healthier!

Flavonoids, Inflammation and Your Brain!

2011-03-24T16:15:00.000-07:00

Our bodies have a tremendous need for the powerful plant chemicals in our food. These "phytochemicals" are so numerous and the specific functions they play in our health are understood to a relatively small degree. The natural process of inflammation is necessary for our body to deal with injury and foreign pathogens, but research is continually bringing us closer to understanding how abnormal levels of inflammation have a causative role in chronic disease. In addition to cancer and heart disease, the inflammatory mechanism of diseases of the brain are becoming better understood. And one of the most impactful prevention strategy lies in the incorporation of a diet rich in phytochemicals that quell this process gone awry.

Flavonoids are one such classification of phytonutrients that provide neuroprotective benefits, possibly as a means of primary prevention in a number of neurologic diseases. These antioxidants are found in significant quantities in berries, apples, tea, red wine, pure cocoa and citrus fruits. A new study through the Harvard School of Public Health examined the association between developing Parkinson's disease and the consumption of flavonoids. According to researcher Xiang Gao, MD, PhD, "Our findings suggest that flavonoids, specifically a group called anthocyanins, may have neuroprotective effects. Flavonoids may be a natural and healthy way to reduce your risk of developing Parkinson's disease." This study is significant in both the number of participants and the duration. It had over 100,000 participants that were followed for over 20 years. When the researchers delved further to assess the intake of the flavonoid sub-group, anthocyanins, both men and woman who consumed the largest quantities of these had a 22% lower risk of developing Parkinson's disease than those that consumed the least. So how can you specifically find this healthful nutrient? It is found primarily in berries and apples. Enjoy the variety of these fruits that are available as a part of your daily intake of plant foods. They are very easy to incorporate, so add them to the weekly shopping list!

Preventing Cancer - Understanding Our Environment

2011-03-17T16:08:00.000-07:00

In May of 2010, a pointed report came out from the President's Cancer Panel advising that the environmental factors contributing to cancer incidence have been vastly understated. Healthlinks blogged about this in June 2010 to keep you informed of this ground breaking presentation of data that is critical to making strides towards reducing the prevalence of this deadly disease.

The Breast Cancer Fund, a public advocacy research group that presents the evidence on environmental causes of breast cancer, has come across more compelling information to encourage support for this cause. More mainstream scientists are reviewing and conducting research that fortunately is becoming harder and harder to brush under the rug. Read the BCF's article about the "who's who" of scientists that are lending credence to the argument against several environmental toxins.

Good Posture - Moment by Moment

2011-03-10T16:36:00.000-08:00

Having an upright spine is something that most people think of when they see someone else whose posture is grossly off or when they experience pain associated with the spine. While treating these problems can be successful, perhaps a better approach would be to re-educate individuals before an injury occurs. Awareness of the breathing pattern can be one of the most effective ways to improve the health of the spine in addition to normalizing the stress response.

As with any change in habit, frequency is the component that effects the adoption of change. Breathing is a muscle pattern, just as there is a pattern of walking, biking, throwing a ball, etc. We habituate our actions based upon what we have learned...for better or for worse. A change in poor muscle function must come about from development of a habitual pattern that overrides this dysfunction. We call this muscle re-education. Ineffectual breathing can encourage poor posture which will in turn prevent the biomechanics necessary for full use of the diaphragm. So in order to re-train the muscles of respiration, of which the diaphragm is primary, it must be a daily habit of correct muscle patterning.

When we are not in slumber, our spinal muscles are charged with the job of keeping us upright and stable whether we are walking, standing or sitting. Ideally, we should be moving our bodies as much as we are able which means taking more movement breaks if we are desk-bound in our jobs. However, even if we are sitting, the more time spent in neutral alignment with active core muscles the more our body will opt for this healthier pattern. Practicing the following exercise on a daily basis will encourage a calm yet alert nervous system and improved posture.

Take a seated position in a chair or on a fitball. Place feet hip width apart. Take a wider stance with the feet if you are on a fitball and you feel unstable. Place a theraband around the bottom of the ribcage crossing the band in front and holding it taught, but not over stretched. Relax the elbows at the sides with the palms turned upwards while lightly grasping the band. Expand the ribcage in the front and back of the body against the resistence of the exercise band as you inhale slowly. Allow the ribs to fall back to the body on the exhale while keeping length in the spine from it's base to the crown of the head. The exhale should be at least as slow as the inhaling breath or slower. Be certain to keep the upper back and neck soft and the chin leveled. Think of the breath as "slow and expansive".

*If you have any balance concerns or issues with dizziness, please consult your physician before implementing this exercise.

BPA-Free Canned Goods...How to Pick Them

2011-03-02T10:30:00.000-08:00

Bisphenol-A is not only making a splash with environmentalists; politicians and consumers are becoming informed and savvy about it's dramatic effects on human health. BPA, as it is also called, is found in food and beverage containers including canned food, aluminum beverage containers, baby bottles and sippy cups. It is used pervasively for food storage and was approved by the FDA in the 1960's. In the last decade, the CDC has conducted a large scale study to determine the level of human exposure to 212 chemicals used in consumer products. They found detectable levels of BPA exposure in 93% of the humans tested which numbered in the thousands. The US Environmental Protection Agency has set a safe level of exposure at 50 micrograms/kg body wt/day, yet animal lab tests have shown altered hormone effects at much lower levels than this. Read this archived blog to take steps to limit BPA in your consumer products.

More recently, manufacturers are taking responsibility for pursuing BPA-free alternatives in response to the demands of increasingly educated consumers. Some companies have worked toward this goal previous to the larger public outcry. In either case, we feel it is important to let you know how to protect you and your loved ones from this questionably harmful chemical. The following list highlights the companies and products that use BPA-free food containers and how you can go about finding these products for daily use.

Eden Organics - except canned tomatoes
- can be found at large retailers
Vital Choice - no exceptions
- can only be found on-line, http://www.vitalchoice.com/
Wild Planet - except shrimp and crab which have lemon added
- some products can be found at large retailers and on-line - http://www.wildplanetfoods.com/
Trader Joe's - only canned corn, beans, fish, poultry and beef have BPA-free liners
- only at Trader Joe stores
Native Forest and Native Factor - no exceptions
- can be found at large retailers

Environmental Toxicity and Hormone Disruption may be a Concern for Men Too!

2011-02-24T16:05:00.000-08:00

The effect of synthetic estrogens is being brought to the forefront and the public is starting to understand their role in cancer development. These "xenoestrogens" easily compete with our natural estrogen receptor sites and this leads to elevated blood estrogen which causes a whole host of problems including elevated cancer risk. And according to a University of London study, a number of pesticides block male hormones as well.

Men can also be affected by altered estrogen levels, although not to the degree that women will given their naturally higher levels of this hormone. As presented by this recent study, men should take into consideration the effect that pesticides have on their dominant hormones. The following link to Environmental Health News is a must read to understand what to look for and why it is worthwhile to work these chemicals out of your daily life.

http://www.environmentalhealthnews.org/ehs/news/pesticides-block-male-hormones

The Anatomy of a Breath

2011-02-14T15:00:00.000-08:00

Breathing is one of the most unique actions in our body. It can be both voluntary and involuntary which can bode well for us if we understand how to gain awareness of patterns that promote improved health. A pattern that is affected by breathing and instrumental to feeling good is how we carry our frame. Posture and breathing are anatomically and dynamically linked and one most often begets the other. A forward flexed or rounded posture will inhibit full expansion of the lungs and if the lungs do not fully expand then the primary muscle of respiration, which is the diaphragm, cannot activate its' role in spinal stabilization.

The intricacies of a posture that enable pain-free functional movement are many, but within reach if a simple approach is applied daily. At rest, inspiration is primarily facilitated by the diaphragm while expiration is passive and occurs as a result of the elastic recoil of the lungs and chest wall. When exercising, other muscles assist in respiration. On inhalation, the external intercostals and muscles of the upper thorax help drive this process and on exhalation, the internal intercostals and other abdominal muscles help to create forced expiration to promote normal exchange of gases to bring the exercising body back into chemical balance. The diaphragm is a dome-shaped muscle that separates the thoracic and the abdominal cavities. When it contracts, the dome descends from the thorax towards the abdomen to create an opening of the lungs into which air is drawn. A fully functional diaphragm will create a mostly uniform expansion of the ribcage from the center of the muscle. This lengthens the spine towards upright and enables improved stability of the spine through indirect action of the diaphragm.

So can awareness of your breathing pattern have an impact on posture...absolutely! And in turn, improved posture creates the correct biomechanics that allow your ribs to broaden so you can fully utilize the capacity of your lungs. A great starting point is to create daily awareness of your breathing pattern so that it may naturally aid the transition to improved posture. The following simple exercise, developed by physical therapist Gray Cook, can re-train the muscles of respiration to improve capacity and to help re-align the spine.

Lie on your stomach with your forehead resting on your hands and your feet flexed and toes gently curled under. Inhale slowly through your nose as your expanding belly of air lifts your hips. Exhale for a duration slightly longer than the inhaling breath. Repeat this exercise for 10 breaths. Perform up to 5 sets daily for improved muscle re-training.

*Please note - If you have any issues with low back extension you should not perform this exercise. To avoid any discomfort, place a pillow under the top of the hip.

Along with exercises that train the core muscles of the trunk, your body will find a more supported posture with expansive breathing. This initial step to help your body understand how to create more capacity in your breathing pattern is helpful as your body receives input from the floor. We will share with you later steps 2 and 3 that will transition you from lying to upright to movement. These steps will progressively help your body learn a functional pattern that will continue to support you through your daily activities.

Berries For Your Brain!

2011-02-07T16:16:00.000-08:00

The evidence cropping up that supports the health benefits of whole plant-based foods is abundant and fresh or frozen berries should be one that is added to the diet mix. The antioxidant content of these tiny fruits is very high and studies seem to support their potent effect on brain function. This is good news for all of us and individuals with neurologic disorders may stand to benefit significantly from the standpoint of moderating decline due to their condition.

A study conducted at Tufts University by psychologist Barbara Shukitt-Hale, PhD and colleagues, provided evidence that berries may increase dopamine levels. Three groups of rats were fed different diets, chow with blueberry extract, chow with strawberry extract and one with chow alone. The two groups with berry extract were measured with higher brain dopamine levels and better memory than the group without any berry added to their diet. While the exact comparative quantity of these fruits in human consumption was not determined, any addition of this to our diets would provide antioxidants that would counter the effects of the oxidizing compounds in our environment and prevent the build up of free-radicals which degrade cell membranes. In addition to the neutralizing effect of these antioxidants, berries may support a natural housekeeping function in the brain that declines with age. This function, called autophagy, removes and recycles biochemical debris that can contribute to poor brain function. A study done at the USDA's Agricultural Research Service identified that berry extracts inhibit the activity of a protein that essentially shuts down this process. So we now know that the effect of these little berries are 2-fold.

It seems it would take little convincing for most people to add this tasty food to their diet, but just in case, we have included a couple of recipes to get you started. And of course, you can add this to your morning oatmeal, yogurt or enjoy as a daily snack.

http://support.cancerproject.org/site/MessageViewer?em_id=4421.0

http://www.aicr.org/site/News2?abbr=dc_rc_&page=NewsArticle&id=7289&news_iv_ctrl=1123

Sleep - A True Gem of Health

2011-02-03T15:32:00.000-08:00

In 1960 more than 80% of the American population got more than 7 hours of sleep a night. Today, it's barely 60% and we are paying very dearly for it. The average American sleeps 1 to 2 hours less than he or she did 40 years ago. On the average, we also weigh more and lack of sleep is definitely a part of the problem.

How is this so? When we sleep only 5 to 6 hours a night it seems to boost our appetite for high carbohydrate snack foods which contribute to poor endocrine (hormone) function. The consumption of low-fiber carbohydrates causes huge shifts in blood sugar levels which can lead to insulin resistence and ultimately diabetes. And what causes these cravings in people who get little sleep is an abnormal balance of two hormones that control appetite called ghrelin and leptin. Ghrelin increases your appetite and leptin quells these cravings. According to Kristen Kuntson, M.D., at the University of Chicago school of medicine, when they conducted a laboratory study to check these hormone levels, they found more ghrelin and less leptin in individuals who slept for four hours compared with individuals who were allowed to sleep for nine. When the sleep deprived individuals were asked to assess their hunger levels, they reported higher levels and their snacks amounted to 200 calories more than the longer sleepers.

So what's the take home for the American population? More sleep is critically important for several aspects of health. Getting a minimum of 7 hours of sleep each night can prevent a whole cascade of ailments which stem from poor hormone function. Make this a commitment on the top of your list and see how great you will feel!

How Do You Motivate for Change?

2011-01-27T16:46:00.001-08:00

What change are we taking into consideration here? Of course we are looking at the transition to a healthier way of living which encompasses an improvement in diet, increase in physical activity, decrease in exposure to environmental contaminants and the incorporation of a belief system of self-empowerment. While the steps we take to make change vary from human to human, the source of a successful shift is common. For an individual to create a lasting change in habits, it must be an intrinsically driven process. This does not negate the capacity of extrinsic factors to facilitate those changes and in fact they can be very important for a person's growth. However, the process of adopting new healthy habits must be driven by the individual seeking something different.

The Transtheoretical Model of Behavioral Change which was developed in 1977 from the analysis of a number of different theories of psychotherapy takes into account this necessary element of effective habit adoption. It considers the readiness of the individual to act on a new behavior as paramount in moving forward. Without this stage of willingness, external factors will not provide any effective support. This may be the key to why many attempts to change are met with failure. A simple set of guidelines does not take into consideration the lack of desire that individuals may meet that prevent them from implementing these steps. A lack of self-efficacy, or the belief that one has in his/her ability to reach a goal, will drive an individual to remain stagnant. So how does one overcome this tendency towards keeping the status quo?

In some cases, an individual may simply not be ready for change which is important to recognize. However, if one is in a state of awareness that a healthier behavior is needed, then they must come to an understanding that change is a step-by-step process that involves recognizing self-limiting thoughts and it is ultimatley their own call to action that will carry them through to their goals. It is incumbent upon their support system to understand this. So as an individual seeks to achieve healthier behaviors in life, the first step is understanding their own internal resistance and creating positive affirmations that allow for the possibility of something different than the current experience.

Journaling is an effective way to facilitate change because it makes a commitment to a daily practice of seeing new ways of thinking and ultimately acting. In the initial stages, writing things down also serves to elevate an individuals awareness of obstacles, whether real or percieved, so that they may be addressed before attempts are made to adopt new behaviors. So as you or a loved one set out on a new path, do it with awareness. Because even though goals are important to set, incremental change towards them cannot happen without action in the moment that moves you forward.

Hand Washing - For More Reasons Than You Think!

2011-01-19T14:48:00.000-08:00

Washing your hands is a critical part of warding off infectious illnesses. When we come into contact with surfaces that have been touched by others, we are potentially exposed to the microorganisms that they carry on their skin or release from their sinuses or mouth by sneezing or coughing. This is, of course, a very effective way to prevent transmission of the seasonal flu or cold. However, there is another important reason to make this a regular habit along with avoiding touching your nose and mouth when in public.

Studies have shown that everyday products that we are handling contain toxic chemicals that are being absorbed into our skin. Bisphenol-A is one such chemical that we are receiving a high level of exposure from and likely due to register receipts. According to Laura Vandenberg, PhD at the Center for Regenerative and Developmental Biology at Tufts University, "studies are starting to suggest that food might not be the major source (of BPA). It's plausible that exposures are coming from elsewhere, whether it's thermal paper or some other environmental exposure we're not aware of yet." Furthermore, researchers of a new study published in the journal Analytical and Bioanalytical Chemistry found that BPA from receipts transferred to hands within seconds of handling and absorption was increased the longer the individual went without hand washing. Oils and lotions increased the quantity of BPA transferred to the hands and alcohol-based sanitizers actually increased the absporption through the skin following exposure. So this option for cleaning the hands made it worse.

Hand washing is as important for controlling chemical exposure as it is for avoiding the bad bugs. But don't use just anything to clean your hands. Hand soaps that contain parabens or triclosan and triclocarbon are adding hormone-disrupting chemicals to our environment and your body. The latter 2 are touted as important for their anti-bacterial properties. However, studies on households who use these soaps show no decrease in the incidence of flus and colds than households that use soaps made without these chemicals. The best choices for keeping the hands clean from bugs and chemicals are non-deodorant bar soaps and simple castille or glycerin soaps. They do the job by cleaving dirt, chemicals and microorganisms from the surface of the skin so that the running water and friction of hand rubbing can wash them away. So for year round protection, make hand-washing one of your frequent habits!

Healthy Digestion with Parkinson's Disease

2011-01-10T13:49:00.000-08:00

Hopefully it is catching on now that a balanced diet of primarily plant-based foods is paramount for human health. And even though there are modifications to be made for certain conditions, no individual's diet lies far outside of these recommendations. Nutrition and the prevention of disease is strongly connected as we can see with ailments such as diabetes and heart disease. Thankfully, health counseling which includes diet consultations, are now being implemented into many treatment programs for diseases that are known to have a "lifestyle" component with incidence. Regardless of this relationship, we can find validation for "food as medicine" for overall health and treatment of illness.

Parkinson's disease is no exception when it comes to addressing treatment with nutrition. One of the most significant concerns for these individuals is maintaining digestive function and preventing constipation. The slowing down of the autonomic nervous system leads to decreased gastric motility which is the movement of the stomach and intestines. The autonomic nervous system regulates smooth muscle which is what orchestrates the flow of food stuff through the digestive tract. Constipation is of particular concern for Parkinson's individuals. However, the recommendations for addressing this fall in line with implementing and maintaining a highly plant-based diet with a focus on high fiber content. When movement of the colon decreases, the need for bulk in the diet becomes greater so there is increased mass to move food through a system that is operating at less than optimal function. A part of this is maintaining fluid levels by consuming an adequate amount of clean pure water. Use these tips to keep it moving and prevent the rather disruptive problem of constipation.

1. Drink 64 ounces or more of filtered water or well-sourced spring water. See blog on bottled water for guidelines.

2. Increase your daily intake of fiber by eating at least 5 servings of fruits and vegetables and aim for consuming 9. Some of the high fiber fruits and veggies are apples, oranges, berries, brussels sprouts, green cabbage, eggplant, avocado, artichoke, tomatoes and beans such as garbanzo and lima.

3. Avoid diuretics such as caffeine and alcohol.

4. Be certain to schedule yourself for regular exercise which should be at least 5 days a week if not everyday. This increased activity helps stimulate the intestines.

5. Add a bulking agent like psyllium husk.

6. Drink warm liquids, particularly in the morning.

Is Bottled Water a Better Choice?

2011-01-05T11:01:00.000-08:00

Many consumers have the belief that bottled water provides a higher degree of safety and consequently health, as compared to drinking tap water. Even though tap water does contain contaminants, it is far more regulated than the bottled water industry. The potential for impurities and chemicals in bottled water is very high and most companies do not disclose information about their sources or testing of the water for safety. Their accountability has been challenged in the past and they have made minor improvements, but the practices of most of these companies is putting the consumer at risk.

Aside from the relatively poor quality of the water, using bottled water contributes significantly to waste. It is estimated that only 20% of plastic water bottles end up being recycled. This creates a huge quantity of plastic to be dumped into land fills and in addition, the carbon cost of producing the bottles is huge. One of the best choices for your body and the environment is to drink filtered tap water. Consult with a water filtration expert who can help you find the best option for your local water supply.

If you use bottled water on occasion, choose a brand who discloses that their water originates from a healthy source and they test for chemicals and impurities. The following list is from the Environmental Working Group, a research based consumer advocacy group that compiles scientific data about environmental issues related to human health.

See what companies rate higher so you can be safer with you and your loved ones.

How Big Can It Get? Parkinson's Patients Find Greater Expression

2010-12-29T11:15:00.000-08:00

For those individuals who are diagnosed with Parkinson's Disease, life is profoundly different as the condition progresses. Parkinson's is most identified by it's effect on mood and energy. This occurs because the brain cells responsible for producing the neurotransmitter dopamine become impaired or die. When this happens, it decreases the ability of the sympathetic nervous system to regulate the more active functions of the body which present as low energy with slow motion, as well as tremor and a depressed affect. Individuals with Parkinson's also sustain damage to the nerve endings that produce norepinephrine which results in further dysfunction of the autonomic nervous system (sympathetic and parasympathetic) and functions like blood pressure regulation. Balance and good posture become challenged as well as the ability to speak and maintain mental clarity.

Patients with Parkinson's disease are treated with medications that mimic or convert to dopamine to maintain some higher level of sympathetic arousal and surgery may be recommended which involves implanting electrodes deep in the brain to stimulate those parts that control movement. In addition, physical therapy may be an effective treatment to maintain and enhance voluntary function of muscle groups that have experienced decline. We have found a treatment here at Healthlinks that has been shown to markedly improve the quality of life for many Parkinson's patients. It's called LSVT Big.

LSVT was developed to help Parkinson's patients speak louder and improve movement size and quality. It has been shown to increase the amplitute of gait and trunk rotation to improve functionality of daily activity and speed of the limbs as well as improving balance. This intensive protocol uses many repetitions of functional movement patterns to maintain and in some cases re-establish movement that has been impaired. LSVT is truly a one of a kind treatment that improves the quality of life for individuals with Parkinson's disease. And the earlier this intervention is applied the greater the impact it will make. Give us a call to see if this is a program for you or your loved one. Call us at 303-443-1937 and visit LSVT Global to learn more about this unique treatment.

Variety is the Spice of Life...Color Your Diet!

2010-12-22T13:31:00.000-08:00

We are a society with a focus on quantity. When the virtues of a food are extolled, we tend to think that more is better. While this may be true to a point there is a much bigger lesson to be gleaned from our research on food and health. A variety of plant foods is not only more interesting to our taste buds, it provides us with greater health benefits as well. This varietal approach can also be a part of supporting the consumption of seasonal foods.

So does variety truly make a bigger impact than more of a good thing? The evidence suggests that this is a resounding yes. Two studies showed that variety was the significant factor in positive health markers. One study was carried out in Spain and the other in Puerto Rico. The study in Puerto Rico was published in the November 2010 edition of the American Journal of Clinical Nutrition which followed dietary habits and heart disease risk for 1200 middle-aged Puerto Rican men over a ten year period. The authors of the publication found that coronary heart disease risk was reduced as a result of the variety of foods consumed rather than quantity. Those with a greater variety had lower blood levels of C-reactive protein which is an inflammatory marker for heart attacks and other diseases. The Spanish study, published in the September 2010 edition of Cancer Epidemiology, looked at male smokers who ate more than eight sub-groups of vegetables and found that it lowered their risk of lung cancer by an astounding 23% compared to those who ate fewer than four sub-groups.

The homogenous nature of our diet may be one of the greatest detriments to our health. And when you take into consideration the particularly nutrient deficient nature of this restrictive diet, it emphasizes further where we are going astray. Much of the western diet includes lots of poor quality meat, sugar and enriched wheat products and too little whole fruits, vegetables, legumes and varietal grains like quinoa and millet. We are profoundly missing out on the broad range of nutrients that are not listed in the USRDA which easily number in the thousands. Many of these are in the famed group of antioxidants that facilitate the bodies management of inflammation which is a known catalyst for diseases such as cancer and heart disease. There are many yet undiscovered that provide rather unique functions that keep the body at it's optimal performance and warding off disease. By eating this broad range of foods we are feeding our bodies as we have evolved with nature and benefit from the synergy that we have developed with these plant-based foods. This diversity of plants includes fruits, veggies, herbs and spices.

So the adventure begins here! Going for variety likely means deviating from your normal menu. While it takes a bit more time to get used to making different meals, perhaps by committing to making a change for 1 or 2 meals a week you will reach the goal of increasing your varietal selections. And it will become easier as you increase your repetoire which will ultimately give you more to choose from for the rest of the week. Enjoy the discovery of new foods at the grocery store and savoring new flavors each week. It brings a whole new experience to the act of eating and provides a surprising degree satisfaction. So explore these different groups...and Bon Appetite!

- grains and pods
- allium veggies such onions, garlic and leeks
- stalk veggies
- leafy greens
- fruiting veggies
- root veggies
- mushrooms
- cabbages
- berries and citrus fruits

Circadian Rhythm and Well Being!

2010-12-15T13:21:00.000-08:00

The circadian rhythm is an appoximate 24-hour physiologic and behavioral cycle of all animals, as well as plants and other organisms. This rhythm is considered to be an innate response that allows organisms to syncronize with their external environment. This internal mechanism makes slow adaptations to external stimuli and operates within a relatively small window of fluctuation. This reaction takes place slowly which correlates with the gradual changes of the light/dark cycle of the seasons which is the primary external determinant of the circadian rhythm. There are clear patterns of brain wave activity, hormone and cell regeneration and other biological functions that are clearly linked to this cycle that when disrupted contribute to chronic health issues. And it is this time of the year when societal norms press us most to become out of sync with this natural clock. Our bodies want to start preparing us for sleep earlier with the shorter days and when we stay up late and eat late into the day it completely upsets this balance.

The holidays are perhaps the most critical time for you to maintain the health of your body, mind and emotions and honoring your inherent rhythm is a necessary element to this end. This means allowing only a small fluctuation in habits of sleep and eating and maintaining behaviors during the season that support this. The overwhelming theme to accomplish this is to assert your boundaries so that you make time for these healthy behaviors. Stay with the kind internal dialogue that a healthy you is the most gracious gift you can give to those you care for. With that in mind, remember these tips for a truly peaceful and festive season.

1. Enjoy your parties, but don't shut them down. Late evenings which will obviously prohibit a full night's sleep, are the quickest way to throw off your cycle. Even if you manage 8 hours, the quality is diminished because the optimal function of sleep hormones depends on a regular pattern of wakening and sleep. Get yourself settled and in bed around 10 o'clock. You may vary slightly from this time frame, but know your schedule and stick to it like glue.

2. Limit sugar and alcohol intake which in high quantities can decrease the qualilty of your sleep.

3. Do not eat anything after 8 pm. Your body will be expending energy to digest foods when it needs to calm your metabolism so it can focus on the sleep processes.

4. Perform some type of breath work or yoga which not only helps you sleep better, but inherently honors our relationship to our natural environment. The ancient practice of yoga and meditation developed with nature in mind knowing that our symbiosis with it is a basis for health. Look for classes with experienced instructors that help you get in tune with these fluctuations of the seasons by using specific poses and breath work that give this support. This will not only help you adapt as you enjoy the class, but it will put you more in touch with what you need to stay in a healthy state of mind and body.

The New Vitamin A?

2010-12-09T11:08:00.000-08:00

Beta-carotene has been a well promoted phytonutrient for over a decade. The role of this in supporting health and disease prevention is real, but studies popped up that brought this into question when the impacts of supplementation where assessed. You may have heard about the smoker's study that showed an increase in lung cancer incidence in smokers who used supplementation of beta-carotene. Fortunately, it caught on that it wasn't the phytonutrient itself that was the issue, it was the lack of synergysm of other nutrients in whole foods which is necessary to sustain the integrity of beta-carotene. So now researchers have discovered yet another phytonutrient in the same family, alpha-carotene.

Alpha-carotene belongs to the group of antioxidants called carotenoids which are grouped as such because of their similar structure. In a new study published in The Archives of Internal Medicine, showed that this carotenoid helps prevent diseases such cancer and cardiovascular disease. The study provided evidence that those who had the highest blood levels of alpha-carotene had the lowest incidences of these 2 ailments. The key to the study was that they analyzed blood levels of the nutrients and not the effects of supplements. This was the case in the beta carotene research and the benefits fell short. The take home of the new study is yet again the value in eating whole foods for the synergistic effects. To gleen these benefits, enjoy the flavor and satiety that comes from eating foods rich in this nutrient such as carrots, pumpkin, red pepper and chiles and you will be certain to boost that value of the phytonutrients that mother nature provided.

Gut Microbes and Health Maintenance

2010-12-06T09:39:00.000-08:00

There is much discussion about the health benefits of taking probiotics to rebuild or fortify your intestinal bacteria. In a healthy gut, these microbes outnumber human cells by ten to one and they collectively weigh in at 3 pounds. The significance of these organisms is rather broad and very critical to the health of the human body. They manufacture some vitamins, break down toxins and produce necessary metabolites. What we have discovered about their function in recent years has been nothing less than astounding. There is strong evidence in support of their mediating effects on inflammation, a key player in the initiation of cancer. New research through the University of Aberdeen Rowett Research Institute of Nutrition and Health, has found that appropriately manipulating the diet can lead to changes that favor the reduction of inflammation. According to Wendy R. Russell, PhD, Principal Investigator in the above study, "we're now getting a much clearer picture of what the diet and gut bacteria are doing and how it relates to inflammation, one of the most important endpoints of health." So what are the keys to support this anti-inflammatory diet?

The study showed that after three to four weeks on two different diets, one biological sample showed significant changes in gut microbes and their metabolites that supported an anti-inflammatory effect. One diet was similar to Atkin's with high animal protein intake and little carbohydrate. The other entailed a higher consumption of carbohydrates with protein coming from soy sources. The group getting their protein from meat sources had a marked increase in inflammatory molecules. They also sited the importance of certain types of carbohydrates. The end result, once again, was that a plant-based diet rich in fresh fruits and vegetables supported the health of the intestinal bacteria that is so important for our health. Taking probiotic supplements can be an important part of healing a gut that is poorly functioning, but maintaining a rich plant-based diet is the foundation we need for the lifespan.

Happy Holiday Habits

2010-12-01T11:28:00.000-08:00

The theme of the holidays is one of giving and in the true spirit of the season, this is what we all desire to do. However, we have all learned the lesson that when we give more than we have the energy to give, our health and emotional state will suffer. Perhaps one of the most authentic gifts you can give to others is your happiness and well-being. The contagion that comes from a positive mind and healthy body is truly a priceless gift to those around you.

So as you make your shopping lists and plan for your parties continue to schedule the time you need to keep yourself whole. Maintaining your exercise program during the holidays is the most important gift for you to give to you! And if you want to offer a tremendous gift to others, spend time with them on a walk, hike or meet them at the gym so you can support them in their healthy habits. Shortening the time of an exercise bout is a better option than cutting it out of your daily schedule. Since habits are hard to develop, if you are already consistent, it is important to maintain it so the pattern is not lost during this time of relative mayhem.

If you are not consistent with an exercise regimen, then it is ok to start now as long as it is the only habit you are trying to adopt. And perhaps this may be the habit to choose, since your health is a grand gesture of self-love. So what are the steps to developing and maintaining a good habit?

Keep it simple, write it down, stay consistent and monitor your own feedback. Habit adoption goes through about 3 phases where month 1 is the time when you are committed, but slight interruptions can throw you off . By month 3, the desire to maintain versus give up on it is about neutral, meaning there is a 50/50 chance you will go either way. And by the end of year 1, it is generally harder to give up on the habit than it is to continue it. So by keeping it simple, writing it down and maintaining consistency you will give yourself the best shot at success. And finally, monitoring your own feedback to see if you are enjoying yourself and feeling better is key to facilitating this positive change. Because after all, if it not bringing you more joy and well-being, is it a great addition to your life?

How Clean Are Your Cleaning Products?

2010-11-17T11:37:00.000-08:00

Cleaning products have morphed since the days of our mothers, grandmothers or perhaps our great grandmothers. What was once effective at keeping us clean has now presented a possible avenue for toxic build up in our homes. Cleaning product manufacturers have done a fine job of marketing a need for a multitude of cleaners that contain chemicals which introduce toxicity and hormone disruption in our bodies. We went into some depth on this in spring and gave you a recipe for an all purpose cleaner to replace a number of those problematic products. See our spring cleaning blog from April 2010.

Our source for homeade cleaning products is Women's Voices for the Earth and now they've done it again! In their efforts to reduce human exposure to chemicals and clean up our environment, they've scrutinized some of the top manufacturers of cleaning products for their use of toxic chemicals. Follow the link to their website to see for yourself which companies are making changes to keep you safer. At this point, the safest cleaning products are the ones you make yourself, but this breakdown of company practices will help you make a more informed choice at the store. If you would like to mix up your own batches of cleaning products, just ask us for help or stop by the clinic.

A Healthy Thanksgiving Away From Home?

2010-11-08T15:34:00.000-08:00

Does healthy Thanksgiving sound like an oxymoron to you? This meal of gratitude, as it began in 1621, was about appreciating the life-giving nutrition that the Pilgrims knew was not granted. In the United States, food is now a commodity we have in abundance. The problem is that the food supply as a whole is not full of health as was the case in 1621. The message that we would like to continue to resonate is that our diet is one of the pillars of our health. One that is rich in whole plant-based foods provides us with a foundation for vitality. Thanksgiving is not a time to deviate from this practice, rather it is a time to find gratitude for the opportunity that we have to support our own well-being.

So how can you support this endeavor as a holiday guest? We know that not all Thanksgiving hosts would prepare our ideal meal, but we feel fairly confident that you can follow some tips to treat your body more kindly. An average Thanksgiving meal contains between 2,400 and 4,000 calories. If that sounds a bit excessive, it's because it is. The recommended daily intake of calories is 1,600 to 2,400 for women and 2,000 to 3,000 for men. Of course, this range depends on a person's size and activity level, but in any case your typical Turkey day meal either hits or far surpasses your body's need for calories. And this is just one meal!

On that note...

* Do not skip the rest of the days meals to save up for the feast. In fact...we think you should do quite the opposite. Eat a normal breakfast and lunch so you don't come to dinner feeling famished.

* Take a walk during the day and make it a social event with the whole group! Not only will you be maintaining your exercise program, but it can stabilize blood sugar and make you less inclined to want to over-indulge at dinner.

* Don't even look at soda and other sugary beverages.

* Cut your alcohol consumption to an ounce or 2 of wine, 4 ounces of beer and half a shot of hard alcohol and savor it!

* Eat with all of your senses by allowing yourself to appreciate the visual appeal, the aromas and finally the taste and texture of the food in a slow and mindful way. Digestion starts even before the food hits our lips, so allow for each step to take place slowly so our body can fully digest and assimilate the nutrients. In this way, you will also allow the satiety hormones to kick in before you have filled every square millimeter of your stomach.

* Be social! Enjoy the conversation and connection to those who you are with. You will decrease the quantity of food by simply spending more of the time being focused on the whole experience of sharing time with others. Make eye contact when you are listening as well as talking.

* And last, but not least...know the portion sizes of the dishes. Got it? Now cut that in half...at least. Since, the number of dishes far surpasses the number you would have at a typical dinner, you need to scale down the portion to not feel like a lead balloon. Ideally, this dinner should not amount to much more than a typical dinner, so aim for between 600 to 1,000 calories depending upon your gender and activity. Here are some typical servings and calories on a Thanksgiving spread:

4 oz egg nog - 170 cal
4 oz wine - 110 cal
1/4 cup mixed nuts - 220 cal
3 oz ham - 150 cal
3 oz turkey - 160 cal
1/2 cup stuffing - 180 cal
1/2 cup cranberry sauce - 180 cal
1/2 cup mashed potatoes - 150 cal
1/2 cup sweet potatoes - 150 cal (without the marshmellows!)
1/2 cup green bean casserole - 110 cal
1 dinner roll - 110 cal
1 pat butter - 40 cal
1 slice of apple pie (1/8 of 9' pie) - 410 cal
1 slice of pecan pie " " - 480 cal
1 slice of pumkin pie " " - 180 cal
1/4 cup whipped cream - 40 cal
1/2 cup ice cream - 140 cal

When we add up the total here, it comes to 2,870 calories. Now maybe you won't eat all this, but it's not hard to see how the average Thanksgiving dinner can get out of hand and you end up feeling like you can't move.

So why not take a different approach? Focus on the gratitude for sharing nourishing food in good health with people that you are fortunate enough to be surrounded by. It will change your whole experience and put the old meaning of the holiday back in its' rightful place!

Live Long - Eat Less!

2010-11-04T09:37:00.000-07:00

There is heightened awareness about eating the right foods and maintaining a healthy body weight using diet, exercise, quality sleep and stress reduction techniques. We certainly know and promote this information to be true. However, have you heard of the health benefits of eating less calories over the long haul? It is called the metabolic theory of aging. The studies that have been conducted on this theory have shown that among individuals who have maintained a healthy body weight, those with a reduced calorie diet had increased longevity.

Also considered the free radical theory, it postulates that these unstable molecules ultimately cause damage to our DNA and other molecules of our bodies' tissue. This damage accumulates over time until eventually our systems break down and fail us. Free radicals are generated mainly from the metabolism of food into energy. Support of this theory has been strong with the finding that eating fewer calories increases an individual's lifespan. One of the most convincing arguments for this is the population of centenarians of Okinawa Japan. They have been a well-studied population for the reason that their rates of cardiovascular disease, cancer, osteoporosis, dementia and other chronic diseases are unusually low. Even when their genetic factors are taken into account, this aging population presents an ideal model of how lifestyle habits impact longevity. And one of the consistent habits of this group is their low caloric intake. Direct evidence of this positive impact has been demonstrated from blood samples of Okinawans. These elders had low blood levels of free radicals. They also showed significantly lower levels of lipid peroxide (a byproduct of degraded fats) as compared with their western counterparts, which supports that they suffer from less free radical induced damage. The Okinawan diet represents a caloric intake of roughly 20% less than the mainland Japanese diet without any degree of malnourishment and it seems to be working for them.

The human studies in Okinawa have bolstered the research on non-human primates and rodents that have seen marked improvements in lifespan with low calorie diets. We also know that these centenarians are successful at managing stress, getting quality sleep, exercising and eating nutritious food. They have a strong sense of community and commitment to "ikigai" or living with a sense of purpose, so certainly no aspect of their lifestyle can be ignored. However, our own attention to our general overconsumption of food is rather underscored. It not only brings us back to the topic of serving size, but the need to slow down at our meals and savor the gift of food. (see our blog on "small plates") Start with 100 to 200 calories at a time and obviously, choose the "empty" ones first such as soda and scones. Ultimately, the goal would be to maintain a diversity of plant foods with smaller servings of animal protein and fat, particularly avoiding red meat consumption. It can be a profound relief for the body to not have to work so hard to process so much food and deal with the "meltdown" from excess.

Healthcare Reform - What Does It Mean to You?

2010-10-25T14:25:00.000-07:00

There are many presumptions about how these new healthcare reforms are impacting the extent and quality of care for our country. While no approach to medical care is going to provide the one-size-fits-all solution that we would love to have, many of these changes will alleviate the burden for the consumer. In addition, they are asking more of the insurance companies and easing businesses into meeting certain standards to keep their employees receiving good quality benefits. Ultimately this lightens the load on the taxpayers, the states and the federal government.

Many of the reform measures will not take place until 2014. There are a few key areas that have brought up debate, but what is happening is really quite black and white.

* At no point will you be forced into a plan you don't want or have to choose a doctor that you do not want to work with.

* There will not be any subsidies for illegal immigrants to purchase health insurance.

* Our current administration will not be compiling a federal health record on citizens. There will, however, be incentives offered to doctors to record and report certain vital statistics so as to facilitate a greater understanding of national health trends.

* What is happening to our health care system is not socialization. In fact, the new law relies heavily on private insurance companies and employers to provide coverage. This will increase competition among insurance providers and likely give customers lower premiums.

* By 2014 all plans will have to meet minimum requirements and large employers will have to provide coverage or pay significant fines.

* There are certainly increases in premiums that have already been occuring as a result of concommitent increases in health care costs. Insurers will now be required to cover preventive care without cost-sharing which may play a minor role in increases for next year. However, this reform has energized federal and state officials to force down large increases that insurers are working hard to push through.

* There seems to be a scare that Medicare benefits will be sharply cut when in fact this is not the case at all. The new law is designed to slow down the rate of increases in payments to health care providers. The only possible change to benefits will be to beneficiaries of subsidies for things such as gym memberships or dental care.

* It is feared that the law will force states to expand their Medicaid programs. However it will be the federal government who will be picking up the bulk of vulnerable Americans who are not covered. Having some means of insurance coverage for these individuals is important, as the state and taxpayers will have to bear the burden of costly emergency room visits without it.

* A few of the most beneficial aspects of the new plan is the lack of cost-sharing for preventative treatments which encourages individuals to seek help for minor health issues before they are significant and costly. Young adults who cannot find employment can stay on their parents plan so they remain protected. And lifetime benefit limits are gone.

These measures have in fact helped in the bigger picture. Don't take our word for it, look at it for yourself to see what is really happening.

How to Make That Healthy Diet Happen!

2010-10-20T13:41:00.000-07:00

A healthy diet is the one that we apply to our daily routine that nourishes us both physically and mentally. Our relationship to food can be one that truly enhances our health, but the sad reality for too many is that this relationship has a disconnect. As Michael Pollan impresses upon us in his book, "In Defense of Food", we will benefit from making food choices that bring thoughtfulness and pleasure back to eating. And his overwhelming message is to "eat food". The meaning of this is that we consume food that is grown by caring farmers in healthy communities without the interjection of food science. Fresh whole foods should be the choice we make and it is prepared with good intention and shared with loved ones in a spirit of gratitude and enjoyment. Not tossed to us through the window of a fast food restaurant.

We know that this paradigm shift in our relationship with our food is huge and that this process of change may need to take place slowly. So if we decide to embrace this approach, what are the steps to take that make this a reality? First and foremost, you must envision that your health is a priority! The steps you need to take will only follow if you hold this belief to be true in the process of making change!

* When we are making dietary changes to add more fresh fruits and veggies, there is a period of time to commit to that will get your taste buds over the hump of trying something new. Rather, your brain starts to make a different association to the new and healthy food that will allow you to enjoy these new flavors more after a period of time. Give yourself at least 1 month before you try a small nibble of the forbidden food that you used to crave whether it's fat or sweets.

*Start to view food in a different light. Find gratitude for each meal you eat and view the healthy food as your bounty rather than seeing the sweets you aren't eating as deprivation. Our brain function is intimately and powerfully associated with our consumption of food, so tap into the positive association that helps us make better choices.

*Are you aware that at least 20 percent of digestion occurs before food even hits our stomach? This is called the Cephalic Phase of gastric secretion and it results from the sight, smell, thought or taste of food. What this means is that the slower we eat our food, the better we enable our digestive system to process and ultimately assimilate nutrients. Enjoying food with loved ones in a slow and thoughtful manner does more than just provide socialization, it actually nourishes us better.

*When we can't afford the time for preparation, use a night or weekend to prepare extra food that you can bring with you for lunch or eat on a busier evening. Making crockpot meals are easy and leave you with quite a bit of left overs for later. At this time, you can also make packs of healthy snacks to bring with you to work or on outings with friends and family. But don't sacrifice the time you should take in eating it mindfully.

*Practice, practice and practice. Preparing different recipes will give you a repertoire of different meals to choose from and the process of preparing for yourself will become more joyful over time. Use the following link for a cancer dietician who will give you outstanding tips and recipes that will make your cooking easier and more nutritious.

http://rebeccakatz.com/

Should you fall short at any time in the process, return to step one...prioritize and believe in your health!

10 of the Healthiest Foods - Preventing Disease

2010-10-13T11:51:00.000-07:00

In certain circles it seems that it is understood that the diet plays a crucial role in increasing health and longevity. However, the attitude that no matter what you eat you will get sick still has a strong foothold. This is particularly true when the topic of cancer comes up. Disease never has one definitive cause, but we have come to understand with the tremendous quantity of research available that what we ingest has a profound impact on both the incidence and course of a disease. This should not come as a surprise, since our history as a species was to live alongside the plant kingdom that we have developed such synergy with. In the spirit of prevention, enjoy these 10 fabulous foods that are bound to improve your health and help you fight and ward off disease!

1) Cruciferous vegetables which includes broccoli, cauliflower, brussels sprouts, arugula, cabbage, bok choy and radishes

2) Green tea

3) Berries of all kinds

4) Citrus fruits

5) Asian mushrooms which includes shitake, maitake and reishi

6) Spices such as turmeric for controlling inflammation and cinnamon for controlling blood sugar

7) Nuts and seeds and particularly walnuts, almonds and chia seeds

8) Garlic and the other veggies of the allium family such as onion, shallot and chives (cut these veggies up 10 minutes before cooking to get the greatest benefit)

9) Legumes

10) Dark leafy greens such as kale, collards and beet greens

BPA - In Your Mouth?

2010-10-07T15:45:00.000-07:00

Bisphenol A or BPA is a chemical used to make plastics and is known to be an endocrine disruptor. This means it causes a shift in the balance of estrogen by attaching itself to estrogen receptor sites, leaving your bodies own estrogen without a place to bind to and creating elevated levels in your blood. This is a known risk factor for developing reproductive cancers. So why is this chemical in our mouths?

Well...it may not be, but if you have had dental sealants at some point then the chances are good that you have had some exposure through this route. Derivatives of BPA are found in dental sealants and even though BPA is rarely used itself, it may be present as a by-product of other ingredients used to manufacture these dental composites. Blood levels are known to spike to 88 times higher than normal levels immediately following a procedure. The good news about BPA in sealants is that it does not continue to contaminate the body for long periods after they are placed. However, we don't truly know what level of exposure is the threshold for developing problems later in life. So it is wise to take precautions when going to the dentist. This is particularly true for children, as their developing bodies are highly susceptible to cellular disruption. Follow these basic guidelines to decrease exposure if sealants are absolutely necessary.

- Ask the dentist to use a sealant that is made with bisphenol GMA rather than bisphenol DMA.
- Avoid using them during pregnancy.
- Have your dentist wash off the surface of the filling after it is set or wipe it with a cottom swab to prevent the chemical from entering the saliva.

An Ounce of Prevention is Worth a Pound of Cure

2010-09-29T10:57:00.000-07:00

Breast cancer was not likely on the mind of the creator of this ancient proverb. However, as discoveries in oncology are made this truth seems to apply in multiplicity. As we head into the month of October and Breast Cancer Awareness Month, we would like not only to honor the lives of breast cancer patients and survivors, but the goal of preventing this disease. If a women has a genetic pre-disposition it makes adherence to prevention practices that much more important as we strive to keep these genes from expressing the tendency for the disease. In reality, only 1 in 10 women truly have a genetic marker for breast cancer. So why is the incidence so remarkably high? It certainly appears that environmental factors play an ever important role and even though it is argued that "the smoking gun" has not been found, many researchers have combed through the evidence to see the strong links. The European Union as a whole have made environmental and public health a priority by using the "precautionary principle" to guide regulation of chemicals and this approach may very well be saving lives. According to the State of the Evidence, a report that is compiled by prominent researchers and presented by The Breast Cancer Fund, the trend of breast cancer incidence follows anything but a natural progression. In the U.S., according to this report, "a women's lifetime risk of breast cancer increased steadily and dramatically over the decades of the 20th century. Between 1973 and 1998, breast cancer incidence rates in the United States increased by more than 40 percent. Today, a woman's lifetime risk of breast cancer is one in eight."

The onus for the prevalence of breast cancer cannot be placed on any one factor. The key to supporting the concept of prevention is to assess the research as it is and as it comes forth to change the course of this disease. Let's look at a few key actions and behaviors that can make a difference for decreasing your risk.

1. Getting 5 hours of moderate cardiovascular exercise each week.

2. Eating nine servings of fruits and vegetables a day which is not as difficult as you think! Also, make blood sugar control a key part of your daily diet.

3. Reducing your exposure to toxins in the environment by improving water and air quality and using consumer goods such as beauty and cleaning products that are free of problematic chemicals. Eat a mostly organic diet.

4. Getting a consistent 7 to 8 hours of sleep each night and making time for stress relief on a daily basis.

We will be honoring the month with newsletters devoted to this key concept of prevention. Please stay tuned for more in depth information on how to create a healthy environment for you and an anti-environment for cancer. If you are not on our e-mail list and would like to receive our newsletter, please e-mail us at wellness@healthlinksclinic.com.

Got Pain? Use This Spicy Number!

2010-09-20T12:27:00.000-07:00

Capsaicin is the phytochemical found in chili peppers which is what gives them their heat! It belongs to a group of plant chemicals called capsaicinoids which have demonstrated the ability to relieve pain topically. Consumption of capsaicin, which can be in high quantities in cayenne, will produce a euphoric sensation caused by the release of endorphins. This may be one reason that some individuals seem so addicted to eating hot peppers to the point of almost crying!

Capsaicin works by activating the chemical terminals of sensory nerves. This increases membrane permeability to elements like calcium and sodium, which trigger the release of substances responsible for the sensations of pain we experience. For example, the pain inside our mouths that occurs when we eat a habanero chili pepper. When we consume hot peppers, this occurs at a high rate to the point where the cells responsible for pain are overloaded and temporarily shut down. Because the effect is not permanent it provides a mechanism of pain relief that is safe for the body.

What is it used for? Capsaicin is used for joint, muscle and general soft tissue pain relief. Cancer patients need to use caution particularly when there is any type of nerve pain as it could aggravate the discomfort. However, it is very effective as a short-term solution to arthritic pain, muscle discomfort and other soft tissue structures. Capsaicin comes in the form of a cream with the recommended starting dose of 0.025%. It can elicit quite a burning sensation so apply a small amount and adjust as you understand your tolerance level. If the above dose is ineffective you can use a cream with 0.075% capsaicin. You can find it at drug stores and health food stores. However, purchasing it at a health food store may be the way to go as the ingredients list may contain less of the undesirable chemicals to be wary of.

So give it a try, could make a world of difference for your pain!

October is Breast Cancer Awareness Month!

2010-09-16T16:41:00.000-07:00

National Breast Cancer Awareness Month was founded in 1985 with the original goal of promoting mammography as an effective tool in saving the lives of women. We think it's aim should be ever bigger as we discover that this disease is multi-factorial in origin.

The environmental causes of breast cancer are many. Poor diet, environmental toxicity, lack of physical activity and few outlets for stress that our bodies are poorly prepared to relieve; are forcing too many women to face a life threatening disease at a very young age. According to a large body of evidence, only 1 in 10 women have a genetic pre-disposition for developing breast cancer. The issue isn't one of blame, it's one of awareness that gives us the answers for increasing survivorship and decreasing cancer incidence.

In October's newsletters, we will be highlighting the strong evidence base that supports the lifestyle habits that truly make a positive impact on the course of this disease. First, we will present the data on the role of nutrition and how you can adopt an eating plan that supports this. Secondly, we will show you why we know that exercise is a critcal player in cancer survivorship and how you can incorporate the right kind to help you feel and be more healthy. Please stay connected so we can educate and make a difference in our community and the larger community of breast cancer survivors. Please share Healthlinks with your friends and family so that we may help those impacted by cancer to survive and thrive in their journey!

The Gluten and Dairy Connection - More Than Coincidence?

2010-09-08T11:50:00.000-07:00

Doesn't it seem that whenever there is a request for gluten-free, it is often accompanied by a request for dairy-free? If this is familiar to you, there is more to it than just a trend. The collection of health issues associated with gluten encompass a number of different symptoms and the way these are classified depends on the area of the body that is affected. In addition, some health care practitioners will only acknowledge certain manifestations of the gluten response. Celiac disease is diagnosed when the villi of the small intestine are damaged by gluten, as shown through biopsy. Villi are tiny finger-like projections on the lining of the intestine that help "grab" nutrients so they may be absorbed. There are a number of blood tests to determine if the immune system is reacting to wheat and possibly some components of gluten, but the tests are far from standardized giving rise to a lot of confusion as to how to assertain the correct diagnosis. These tests are where the gray area of gluten intolerance comes into play. However, we are learning that gluten reactions are manifesting in such varied ways that it seems hard to keep pace with these new discoveries.

For many individuals who have discovered a reaction to gluten, whether by trial and error or diagnosed through testing, are finding they are not very tolerant to dairy products as well. These reactions can vary from digestive upset to skin problems to respiratory dysfunction. There is, in fact, a reason for this relationship. The sugar lactose, which is found in milk products, must be digested using the enzyme lactase. Lactase is produced on the tips of the intestinal villi. If the villi are damaged which will initially involve the very end of these structures, then the necessary enzyme is unavailable leading to digestive upset. Another possible mechanism of dairy intolerance is the protein casein which is found in most dairy products. In individuals who have a negative reaction to gluten, the integrity of the intestinal lining is often compromised which creates a condition called "leaky gut" or increased intestinal permeability. This condition allows large protein molecules through the wall of the intestine rather than their broken down components of amino acids. This protein exposure to the immune system is not normal with a healthy digestive tract and can lead to a heightened immune response and subsequent damage to healthy tissue in the body. So the correlation between these 2 food stuffs is more than trend.

If you are noticing a change in your digestive health, or other unexplained symptoms, it is wise to consider consulting with a dietician who can identify possible triggers. Gluten is a food component whose effects may be vastly underestimated. And the cascade of effects are difficult to trace back if the reaction has been long standing. Making a journal of food consumption and symptoms may help you see patterns that validate taking action to get yourself tested. Talk to a dietician who you know has researched this topic exhaustively. This issue is much broader than has been established in the health news. Be diligent so you don't suffer when there are solutions that can bring you vibrant health once again.

Expert Advice: Flying and Lymphedema

2010-09-01T13:05:00.000-07:00

You may have seen the NY Times article on this very subject. For individuals with cancer, lymphedema can occur which presents a very significant side effect that may require lifelong maintenance. Lymphedema refers to a swelling of the limbs that occurs as a result of an impairment to the lymphatic system of the body. This can occur in one or more limbs and results in a blockage of lymphatic fluid that builds up if the problem is not addressed. Patients who have had lymph nodes removed, such as patients with breast cancer or those with abdominal cancers, are at increased risk for developing this condition. The diminished capacity of the system due to removal of part of the filtration system is the direct culprit and the area from which the nodes were removed cause the regional dysfunction.

The lymphatic system is critically important to the function of our bodies. It includes lymph nodes and vessels as well as the spleen, thymus, tonsils and bone marrow through which fluid is filtered. The function of lymph fluid is to carry proteins and other waste products back to the blood that are too large to diffuse through the capillaries. The larger blood vessels can then carry these to our waste processing organs. The nodes are charged with the job of filtering bacteria and other foreign matter from the fluid and are ingested by white blood cells. When lymph nodes are removed this processing capacity is reduced and because our lymphatic system has no pump, special care may be necessary to be certain it functions properly. Our blood is circulated by our heart. Our lymph, however, does not have it's own pump. It is circulated by the action of our muscles and deep breathing. Any added load on an altered system can present a challenge. Lacerations, use of needles and even blood pressure readings in a limb near the site of node removal can pose a problem that can lead to lymphedema. Flying has been another topic of discussion that concerns individuals whose lymph systems have been compromised. So what are the necessary precautions one should take?

According to Healthlinks Director and lymphedema specialist Trudy Turvey, "the studies done of late have shown that the risk for developing lymphedema is minimal. The most at risk individuals are those with a high number of lymph nodes removed and those who are overweight. However, there is no study showing that wearing a sleeve prevents lymphedema".

Trudy Turvey, MSPT has specialized in the treatment of cancer patients for over 10 years. If you have lymphedema or are at risk for developing it, take heed of her advice to negate any possibility of having a problem on your next trip.

- move when on the plane
- do your ROM exercises
- avoid lifting your suitcase, especially if you are not lifting that much in an exercise program
- drink lots of water
- avoid salty foods and alcohol.

Safe travels!

Physical Activity and Companionship

2010-08-25T14:48:00.000-07:00

Let's face it, when it comes to habitual behavior, birds of a feather tend to stick together. While this may not always be the case, it is more often the rule rather than the exception. So when it comes to staying true to your exercise routine, why not find a flock that helps you reach your physical fitness goals?

For many individuals the desire for movement is an intrinsic drive. For others, external factors play into their commitment to keeping themselves active. And given the pace and expectations of our society, even those who are driven to exercise may find their schedules disrupted by many other demands. Extrinsic motivation is being motivated to achieve or do something because of external rewards. While it is ideal to be the individual who inherently loves to move their body, extrinsic rewards can reinforce behavior and provide people with feelings of self-worth or competence. In this way, extrinsic rewards help to boost intrinsic motivation. Extrinsic rewards are good things that can be healthy and helpful for people who are working toward goals. In this way, exercise partners are the rewards that can help you stay true to a commitment long enough to establish a healthy routine. The benefits that are reaped from a consistent exercise program, such as weight loss and increased energy, may be the intrinsic factors that keep you coming back for more.

To conceive of the possible benefits of an exercise partnership, a schedule should be laid out that starts with smaller realistic goals. And above all else, make a commitment to yourself and your partner that when a plan is made it is set in stone. The type of exercise is only pertinent in that it is a form of movement that you and your partner enjoy. Biking, walking, hiking and swimming will all suffice. Whether or not you two are able to share the days gossip is not truly the key, although that may be motivation for some. The most elemental component of this approach is the accountability that you provide for eachother. Humans are strongly driven to receive approval from their closest companions, so find someone who fits that bill.

If you are having trouble finding a similar bird, perhaps a hiking or walking club will help you find the like-mindedness you need. Follow the link to see if you can find an exercise partner in your area. http://www.findanexercisepartner.com/

Middle-Aged Life - Hormones In the Driver's Seat

2010-08-19T15:24:00.000-07:00

After roughly 45 years of age or right about the time most women are moving into perimenopause, maintaining a healthy body weight becomes a greater challenge. The simple answer to why this is so, is hormones. As estrogen levels in a woman's body decline, so does metabolism. However, the cravings for carbohydrates and fats does not. According to clinical psychologist Dr. Deirdre Barrett, even though we have evolved our survival instincts are telling us "to sit in the lounge chair and eat chocolate".

We all know that estrogen is produced in the ovaries. However, it is also produced in the adrenal glands and in the fat and muscle cells both before and after menopause. So it would follow that there will be some variability in estrogen levels depending upon ones diet and body composition, not just the capacity of the ovaries to produce it. So it is not a forgone conclusion that you must gain weight when going through menopause, even though it presents the need for increased awareness of good health habits.

So what are the key habits that can create the internal environment to combat the belly bulge?

1. Don't use your gut as the guide for eating. It's not quite telling the truth. Become more familiar with portion size and be modest with your intake of high calorie/high sugar foods and make refined foods the major exception to the rule. Stick to lots of fresh fruits and vegetables with a bit of healthy fat (olive and coconut oils) and protein.

2. Be aware of what you are eating. Don't make this a sub conscious act that occurs in the car or in front of the television. According to Seattle health coach Jennifer Lovejoy the simple act of paying attention puts you in control of your food and not the other way around. Keeping a food diary also helps you more accurately assess your caloric intake. There are weight loss applications on the iPhone and iPad that can aid in this approach. Set short-term, attainable goals that you can be proud of such as decreasing your daily calories by 100 to 150.

3. Do the diet interval. Consult with a dietician to determine your RMR or resting metabolic rate which gives you information about your caloric needs for the day. Then use this information to estimate how many calories you need to cut for the week based upon your current diet. Let's say, for example, that you need a calorie deficit of 2100 calories a week to remain at your RMR; rather than decrease calories by 300 a day, do 2 and 3 days of reducing by 350 to 400 and then have 2 splurge days reducing by 150 to 200. This will feel less like deprivation. And for as much as you can, make the indulgence an exotic fruit or good quality chocolate, rather than purely nutrient deficient food like donuts.

4. Find your breath! Enjoying deep breathing exercises for at least 5 minutes a day will reduce stress and increases oxygen flow in the body. This act alone can help to normalize your metabolism.

5. Make a commitment to the goal. According to Dr. James O. Hill, cofounder of the National Weight Control Registry, the 6,000 successful weight loss registrants made dramatic changes and a big commitment.

6. Awareness in all aspects of life is crucial to living out a healthful existence. Take each intention and each action to heart and believe in the process. When the plan does not work out perfectly there is more room for making adjustments and ultimately staying the course.

Farm Life

2010-08-11T11:11:00.000-07:00

We are all too aware that cancer is a disease that impacts our society as a whole. And clearly the roots of this illness are multi-factorial from the standpoint of environmental influence. A lack of connection to nutritious whole food, exposure to environmental toxins, poor water quality and too little social kinship may be to blame for increasing disease. If we find it arguable that humans are innately social and emotional creatures, then we may draw a link between our capacity to be healthful and the authenticity of our relationship to others and the physical environment in which we live. The agrarian lifestyle is one that seemed to suit us well as we had access to good food and a community to draw companionship from. While industrialization has brought us much to be grateful for and advances not otherwise conceived of, it also presented such a dramatic shift that the human genome could not keep up with.

So this shift we are seeing back towards eating local foods stands to benefit not only the health of the land, but those who live on and draw from the abundance that it provides. Understanding and being connected to our food is a practice that is critical for us to thrive on many levels. Local food can be grown without or with minimal use of pesticides as native crops are more robust and resistant to pests. Local farming practices use techniques that preserve the quality of the soil and thereby the quality of nutrients of the plants that grow in it. And not the least of the benefits of community farming is the relationship that the consumer has to the individuals that work to bring food to the table. The gratitude that comes from that relationship has a way of contributing to the well-being of the individual in ways that can scarcely be quantified. To know your farmer is certainly to know your food and the way in which what we put in our bodies profoundly alters the course of our health.

The movement towards this approach is far more than a trend. Heads are being turned in every arena as the research mounts that presents the data about the nutrition inherent in foods grown in their native environment, without pesticides and the healing powers of the body when there are stronger social ties.

For more information about how you can make this shift to connect to your local farm life, visit the USDA's website on the topic.

http://www.usda.gov/wps/portal/usda/knowyourfarmer?navid=KNOWYOURFARMER

http://mymammashatfarmcsa.com/Photos_IU0X.html

Is Grilling a Healthy Way To Go?

2010-08-02T15:05:00.000-07:00

The answer to this question is that it can be and that it may not be. This depends mainly on what is being tossed on the grill. For years we were told that grilling was a healthy alternative to frying or sauteing meat because the fat was drained in the cooking process leaving the lean protein remaining. While the loss of fat is a bonus, the gains that are made in carcinogenic compounds put this form of cooking in the minus category unless you are cooking vegetables.

All meat, which includes beef, pork, lamb, poultry and fish, will develop certain chemical compounds in the cooking process that are known carcinogenic agents. This may occur with any form of cooking, but is of particular concern when the temperature is exceedingly high as with grilling. The two compounds that develop are HCA's or heterocyclic amines and PAH's or polycyclic aromatic hydrocarbons. HCA's form in the cooking process due to the reaction of the amino acids and the creatine which are both found in the muscle of animals. PAH's, on the other hand, develop when the fat drips off the meat and into the heating element or flame and generates smoke that contains these compounds that are then re-deposited on the cooking meat. So the surface of meat is where we will find the greatest concentration of both HCA's and PAH's due to exposure to the smoke and the high temperatures. In addition, the charring that occurs contains the highest concentrations of these carcinogens. And the results of a nutrition study conducted in Europe showed us just how problematic this can be. A link was drawn between HCA's and a precursorous tumor of colorectal cancer. Several other studies have linked this carcinogen with a higher risk of breast, stomach and pancreatic cancer.

This does not mean that the grill should be tossed in the trash. However, following these tips could save your body a bit of damage.

- Place meats on the highest level farthest away from the heating element or flame.
- Keep the temperature low, which also applys to cooking meat using other mediums.
- Avoid charr on the meat and trim any that might develop.
- Trim the fat off and select leaner cuts to prevent the dripping of fat.
- Flip the meat often.
- Marinate meat which can reduce a significant quantity of HCA formation. The key is to use a marinade that has acid in it, such as citrus, vinegar or wine.
- And most important of all, GRILL VEGETABLES! And lots of them! Both fruits and vegetables do not produce HCA's or PAH's in the process of grilling. And eating tons more fruits and vegetables is the direction we should all be heading in anyway.

Follow A Better Queue - Small Plates

2010-07-28T14:45:00.000-07:00

A portion of food and a serving size are no longer one in the same these days. As featured in our July 15the newsletter, the size of our plates have gone from 8.5 inches to 12 inches in the span of 30 years. Along with the size of our dinnerware has gone the size of our portions and consequently, the size of the American waistline. Alex Bogusky made this discovery when he purchased a 1940's lakehouse of which the plate rack, to his dismay, would not fit his dinner plates. This led him to research about this change in our eating habits that have contributed to a costly change in our health. His book, "The 9-Inch Diet", discusses the difference in attitude and approach towards food that are distinctly American. Our July 22 cooking class on Spanish Tapas highlighted how eating from small plates or appetizer style, translates into improved health and decreased obesity for an entire population. More is clearly not better and quality is the key.

According to The National Cancer Institute, obesity and physical inactivity may account for 25 to 30 percent of several major cancers which are colon, breast (postmenopausal), endometrial, kidney, and cancer of the esophagus. Some studies have indicated that obesity may be linked to gallbladder, ovarian and pancreatic cancer as well. Our society clearly has a problem on it's hand with the epidemic of obesity from every aspect of human health. The financial, emotional and social cost of poor health habits are draining the American population of their inherent vitality. Having a schedule that does not allows for physical activity and meaningful leisure time is one big part of the picture of obesity. Having a poor relationship with our food is certainly another.

As a society, we are highly sensitive to visual queues. While this is not all bad, it's a problem when it comes to feeding our bodies. The messages that we are recieving about when we have consumed enough calories at any given time should be coming from internal functions that have nothing to do with vision. The hunger hormone is called ghrelin and is primarily found in the cells of the stomach lining, but also in various areas of the brain. Ghrelin is very high before we eat so as to signal the body that it needs nourishment and then it drops significantly after we eat. The counterpart hormone of ghrelin is leptin, released by the adipose (surface fat) tissue. Leptin is the "satiety hormone," as it provides the neuronal cells with satiation signals. Because we rely so much on visual queues for the decision to put down the fork, we are not in tune with these internal mechanisms that keep us from metabolizing way more than our share. If we are inclined to clean our plates, then a 12 inch plate versus an 8.5 inch plate is going to lead to overeating.

So what are some options if we are to adopt healthier eating habits? Control portion sizes, eat slowly and check in with your body while you are eating to pick up on the internal queues. Controlling portion size means dishing out an actual serving rather than something quite larger. Shop around for smaller plates which will make it easier for you to stick to this. Use these visuals for correct serving sizes.

1 slice whole grain bread or bagel - size of a hockey puck
1/2 cup cooked grain - size of a cupcake wrapper
3 oz lean meat, chicken, fish, eggs or legumes - deck of cards
1 tsp of healthy fat - tip of the thumb
1 piece of medium fruit - size of a tennis ball
1/2 cup berries, root veggies or other non-leafy veggies - size of a light bulb
1 cup raw leafy greens - size of a baseball

If there is any splurging to do, make it happen in the fresh veggie or fruit department where the calories are relatively low and the nutrient value is high. After we have dished up a true serving of food, it is up to us to savor the experience of eating a nourishing meal and enjoying the company of those with whom we are sharing it. If we take the time to eat a meal, our bodies hormonal queues will have time to act on us before we overeat. By pausing and breathing between bites, we will have the awareness of those signals. Combine this awareness and more appropriate visual queues and you have a recipe for healthy eating!

What's The Gut Got To Do With It?

2010-07-21T12:35:00.000-07:00

In a nutshell...everything! The health of the gut is a determinant of healthy functioning of essentially every major system of the body. Normal functioning of the immune system depends on it as well as the endocrine, skeletal and nervous systems and the largest organ of our body, our skin. What challenges the healing of the digestive system is the fact that it reciprocally depends on the health of other systems to normalize. By the time we have discovered a condition that could have been largely initiated by dysfunction of the gut, the whole body is bound in this cycle of ill-health.

The immune system is particularly sensitive to what you ingest. Roughly 80% of the immune system is located within the digestive tract which means that its' optimal functioning impacts the capacity of the immune system to stay alert and ward off foreign invaders as well as not become overstimulated as in the case of autoimmune disorders. This systems capacity to make connections and initiate a successful attack is dependant upon having a healthy balance of gut flora or healthy bacteria. The native bacterial populations of the small and large intestine must be maintained for all this to occur. So how do we accomplish this? There are several ways that we can ensure the population of healthy gut bacteria and maintain other important digestive functions.

First of all, what you put in can profoundly effect that balance. The American diet is full of sugar and this has one of the most devastating impacts on the health of the gut. With the exception of an occasional weekly treat, sugar in the diet should be limited to a few servings of antioxidant rich fruits such as citruses or berries. It is important to consume at least 35 grams of fiber per day as recommended by the American Cancer Institute. This should consist of a combination of soluble fiber (found in apples, carrots, oats and legumes) and insoluble fiber (found in most vegetables, potatoes, fruits, bran, seeds and brown rice). Fiber is critical to maintaining the health of the intestines as it clears bacterial and other toxins that can disrupt the healthy flora that we need for processing of nutrients. Probiotics in the form of food is ideal to keep the healthy critters flourishing. We can get them from low-fat yogurt, miso, tempeh, kimchee, kombucha and kefir. Taking a supplemental probiotic is appropriate if there has been significant digestive problems such as leaky gut or colitis and may in fact be necessary to get you back on track.

How you eat is yet another component. Eating on the go is one of the most problematic habits that we Americans have. Our digestive system was not intended to shovel food through at lightening speed. The enzymes that are necessary to process food are simply not activated when we don't adequatly chew our food and are not recruited in high enough numbers further down the pike when food is moving too fast. Furthermore, the heighted stress of eating on the run sensitizes the gut which can lead to food allergies and a spiral of inflammatory reactions. So taking the time to slowly chew and enjoy your food is one of the greatest gifts you can give yourself.

What we put in our bodies and how we react to our environment likely constitutes the largest part of our health. For many of us, our digestive tract is the first system to feel the effects of this neglect and we will eventually end up paying with our health. This poor functioning leads to nutrient deficiencies and immune system unrest that would be better served by respecting the role of the gut in optimal health. So be kind to it by nourishing it with fresh whole foods and stress-free eating.

Mother Nature...A True Healer

2010-07-12T10:40:00.000-07:00

For most of us, the feeling of a bit of sunshine on our skin, a gentle breeze across the face or the smell of the ocean is enough to drop our heart rates an automatic 10 beats per minute. Nature has a way of calming our nervous systems and bringing us to a place of hopefullness when the odds seemed to be stacked against us. For those of us who have felt this healing, we don't need an explanation as to why this is so. But the reality is, there are several obvious reasons for the benefits that can be bestowed on anyone who takes some time to let mother nature do her work.

One of the most profound impacts of the outdoors on human health is the relationship of the sun to vitamin D synthesis. Vitamin D, which is synthesized in the skin when it is exposed to the UVB rays, is a critically important hormone precursor which has been shown to be an anti-carcinogenic agent. Scientific evidence has shown that high blood levels of hydroxyvitamin-D (form of D in the blood) are associated with decreased risk of colorectal, ovarian and breast cancer. In addition, that indescribable joy that most of us feel when we enjoy a day in nature may the effect of the sun on our neurotransmitters. A study conducted in 2002 showed that the brain produces more of the mood-lifting chemical serotonin on sunny days than on darker days. When we spend copious amounts of our time indoors, we miss this opportunity for our brain to produce these positive mood chemicals. In addition to altering your mood, low seratonin levels have been linked to Chronic Fatigue Syndrome and heart disease. The benefits of nature have yet another role by profoundly impacting our parasympathetic nervous system. This branch of the nervous system is opposite of the fight or flight (sympathetic) reaction of the body. This means that the system goes into a more relaxed state and the internal organs receive more nourishment from the blood as it is not being diverted to the periphery for the fight and flight mode. The heart rate is not in an emotionally stressed state and blood pressure is reduced. The more time we spend in an unnecessarily heighted state of stress, the more wear and tear we sustain.

So clearly, the more time we are able to spend in connection with our natural world, the more we stand to gain from it. And our mode of action in the outdoors tends to be one that moves us so we are gaining the addtional benefit from exercising. If you are new to the world of outdoor activity, we invite you to find organizations in your area that safely guide beginning adventurers. Live by Living is one such organization in the Boulder area and they specifically cater to the needs of cancer survivors and their caregivers. This provides a remarkable opportunity not only to heal in nature, but to find camaraderie with those who are sharing the cancer experience. To learn more about what they have to offer, please visit their website at ... http://www.livebyliving.org/.

Beauty Products...How Low Can You Go?

2010-07-07T12:49:00.000-07:00

In this world of marketing geniuses and the focus on the physical appearance of men and women, it is difficult to acknowledge the inner and natural beauty that we all possess. While good hygiene is important for health, the use of beauty products is certainly a personal choice, one that should be made without the influence of good advertising.

While the research on the role of synthetic chemicals continues to mount, the awareness of their harm is not reaching the public quite as it should. According to the Breast Cancer Fund, a 2007 survey by the Silent Spring Institute found that 216 chemicals have been identified as mammary carcinogens. Carcinogens can act on the body in a number of ways. They can cause damage to the cellular DNA, alter a cells metabolism or can act as endocrine disruptors by interfering with the normal action of hormone receptor sites. These chemicals which can be found in air, water and consumer products. Oddly enough, they are also found in the products that we put on our skin. While it is important to be aware of what chemicals are problematic in our beauty regimen, it may even be of greater value to simplify this as much as possible. Follow this link to find out what chemicals in your products have been linked to cancer.

http://www.pureprevention.com/documents/cosmetics_and_breast_cancer_2007.10.10.pdf

Better yet, look in your bathroom cabinet and see what you can go without. Simplifying this process will not only leave you with less steps, it will leave your body with less chemical burden. For healthy skin and hair think of the inside out first.
- Managing stress will regulate your hormone fluctuation which can be the root of a number of skin conditions not the least of which is acne.
- Limit direct sun exposure to 20 - 30 minutes for light-skinned individuals and 40 - 60 minutes for those with darker tones. Use protective clothing and hats and use a non-chemical sunblock that uses at least 7% zinc dioxide or titanium dioxide. See our sunscreen blog for more guidance... http://healthlinksclinic.blogspot.com/2010/05/great-sunscreen-debate-what-to-do.html
- Eat a healthy diet with plenty of fruits and vegetables and healthy fats like Omega-3 from fish oil and monounsaturated fats from extra virgin olive oil. The research on diet and skin health is not abundant, but there is some evidence that high sugar diets can lead to a loss of collagen in the skin which promotes premature aging. Also, several vegetables, particularly the cruciferous group helps the body to detoxify better so this may help reduce the detox burden on the skin.

Now that we have the internal environment settled we can consider much gentler products for the surface. Lily Organics, Pangea Organics and Burt's Bees make products with very recognizable ingredients which is one of the safest ways to go. If you use cosmetics, visit http://www.ewg.org/ and type in the product to determine a products' overall risk level and consider eliminating those at the moderate to high hazard level. For a simple 2 step homemade skin regime, consider the following 2 recipes.

Cleanser
In a glass jar pour a 1/2 cup boiling water over 1/2 cup fresh lemon juice and 2 tsp of fennel seeds. Let steep for 15 minutes and strain. Cool and store in refrigerator. Gently apply mixture over skin with a cotton ball and rinse with warm water after 2 minutes.

Lotion
In glass dropper bottle, mix an ounce of grapeseed oil or jojoba oil (found in beauty section of health food store) and 3 drops of lavendar essential oil. Gently massage over skin after cleansing.

And lastly, consider the inherent beauty that we all possess and take your beauty care regimen only as far as it helps your inner beauty shine!

Good News For Us! Bad News for BPA Manufacturers

2010-07-01T09:39:00.000-07:00

The California Assembly approved a bill today that would ban BPA from use in containers used for children 3 and under. The bill awaits approval from California's senate and the governer. However, the senate already approved a similar bill last year, so they are expected to place their stamp on this one. If passed, California will join 6 other states that have already taken measures to protect children from this toxic chemical.

Exposure to this chemical is a problem for all of us, but of particular concern for children as the chemical profoundly effects the cells of humans during the time of develpment. BPA has been shown in several lab studies to induce mammary tumors in mice and is a known endocrine disruptor. This means that it fills estrogen receptor sites that would otherwise be filled by your bodies natural estrogen leaving high circulating blood levels. This is a known risk factor for reproductive cancers and because men have estrogen too, this means it is not just a women's issue.

Read about the bill by visiting the Breast Cancer Fund's website using the link below. And if you know anyone in California, encourage them to contact their representatives to push this bill through. Successful campaigns such as this stimulate the cascade of activism that can lead to legislation to protect us all!

http://www.breastcancerfund.org/media/press-releases/calif-assembly-approves-bpa-bill.html

Avoid The Dirty Dozen

2010-06-30T14:36:00.000-07:00

In our June, 22 blog in 2009, we presented the Environmental Working Group's "dirty dozen" list. This list comprises the produce that has been tested high for pesticide residues. They came out with an updated list that has added just a couple of produce items to consider. Visit last years blog to get the skinny on why this is so important.

http://healthlinksclinic.blogspot.com/2009/06/pesticides-how-can-you-reduce-your.html

Here's the new list for your trip to the grocery store!

1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell Peppers
8. Spinach
9. Kale
10. Cherries
11. Potatoes
12. Imported Grapes

Opa! What Is It About Olive Oil?

2010-06-24T16:28:00.000-07:00

There has been much hubbub about the Mediterranean diet since the 1990's. This way of eating has remained popular because it is not one of the come and go fad diet's that suit the whim of creative marketing specialists. The health benefits are real and 100's of years of Meditarranean folk are proof of this. So what is it about this way of living that has so much value for human health?

The emphasis on vegetables, fruits, whole grains, fish and healthy fats are certainly responsible for the beneficial effects as well as the smaller portions. In addition, the slow manner in which foods are consumed maximizes the function of the digestive system. One of the big players in this bounty is olive oil. And not just any kind, extra virgin olive oil is what provides a myriad of phytochemicals to benefit our bodies. Unprocessed olive oil is full of antioxidants and contains a high concentration of monounsaturated fats which are more stable and less likely to produce free radicals that damage our cells. Many researchers believe that it may help prevent breast and ovarian cancers through the action of oleic acid. This monounsaturated fatty acid is believed to suppress a gene that is responsible for over 25% of breast cancer cases. What's more, a meta-analysis of individuals with diabetes who consumed a diet high in monounsaturated fats were found to have improved fat profiles as well as improved blood sugar control. With the energy intake being controlled, no evidence was found that a diet high in mono's induced weight gain.

Making olive oil a staple in your diet is a good choice for your health particularly if you consume it in place of other unhealthy fats, such as trans-fats. It is important to understand that the health benefits of fats are increasingly lost the more the oil is processed. To avoid this, choose only extra virgin olive oil and make it organic when you can. Extra virgin comes from the highest quality olives from which you will reap the greatest benefits. When choosing recipes, be certain that the maximum cooking temperature is 350 degrees to preserve the fatty acids. Better yet, dribble it uncooked onto roasted veggies and salads.

If you would like to learn more about how to incorporate the Mediterranean style in your kitchen, join us for our first cooking class in 2010. We will present more helpful health information and ideas on how to prepare easy Greek meals. Visit our website for more details...
http://www.healthlinksclinic.com/classes.html

Food for Thought! Keeping It Local!

2010-06-17T16:26:00.000-07:00

Eating food that has been grown locally is becoming an ever increasing trend. In the last ten years, local farmers markets have increased in number from 1,755 to over 3,700. Smaller farms with greater biodiversity and a trend towards minimal pesticide use are being made available to consumers. Is this with good reason? We think so.

While industrial farms have increased food yields, they have also increased the use of pesticides and fossil fuels and have decreased nutritious top soil. Local farming tends to support agricultural practices that negate the use of these harmful practices. They promote reduction of greenhouse gases because there is little energy cost for transport. They reduce the need for petroleum-based fertilizers and synthetic pesticides by using biodiversity methods and by it's very nature, it reduces the need for resource intensive packaging.

So what does this have to do with human health? Perhaps more than we will ever know, but there are certainly a few connections we can draw from what we know now. Many of the pesticides that are still in use today have been observed to cause endocrine (hormone) disruption in lab animals which has been linked to breast cancer. One such chemical, Atrazine, has a body of evidence that presents it's harmful effects on human health and yet it is still in use. The biodiversity of local farms creates a natural resistance to the invasivness of unwanted plants and insects so you don't get exposed to these toxic chemicals. In addition, many food containers that are used in manufacturing contain BPA which has been linked to the initiation of reproductive cancers. The inherent nature of buying local produce negates the need for this middle-man step. And lastly, if local farms use growing techniques that align with organic practices then the nutritional value of their food is likely to be greater than that which traveled over 1,000 miles to reach your plate. See our blog "Why Organic?"...
http://healthlinksclinic.blogspot.com/2010/03/why-organic.html
Many of the local farms may not be "certified organic" because the cost of certification is out of reach for many of the smaller operations. However, they may use good farming practices that fit this healthier bill. Ask your local farmer if they avoid the use of chemical pesticides, GMO seeds or fertilizer from animals that have been treated with anti-biotics or hormones. If so, this is a good choice for you to keep it more nutritious and keep your "body burden" of toxins on the low side.

To learn more about community farming or to find one locally, visit http://www.localharvest.org/.

Fending Off Cancer With Your Fork!

2010-06-10T13:55:00.000-07:00

On Tuesday, June 8, the third of our classes in the Cancer Toolbox Series was held at Boulder Community Hospital. The class entitled "Fending Off Cancer with Your Fork", was presented by Suzanne Dixon, MPH, MS, RD. As a registered dietician, Suzanne treated thousands of patients at the University of Michigan Comprehensive Cancer Center. And as an epidemiologist, she has combed through the litany of research on cancer and the value of a nutritious diet. She is the author of about.com's colon cancer blog and creator of the award-winning website cancernutritioninfo.com.

Suzanne opened with a thoughtful approach to the question of why to eat healthy. "If you are what you eat, do you want to be made up of Big Macs?" She highlighted the clear picture of how a plant-based diet rich in whole foods can be a powerful tool in both the prevention and treatment of cancer. Her presentation was a concise and intelligent analysis of the research available on cancer and nutrition which points in the direction of using food as medicine along with traditional therapies. This was perhaps the most impactful component of the talk. It seems that for every study that lists the accolades of whole fruits and vegetables, the media presents a contrary study that appears to nullify the former claims. With the keen insight of a dietician and epidemiologist, the real value of the studies was brought to light. Several of the studies that have been sighted by the media that claim that a diet high in fresh fruits and veggies is not cancer protective, did not in fact study a diet as such. When the data was picked apart, it was discovered that they were evaluating a diet that amounted to no more than a few servings a day. This is hardly representative of the nutrition plan that is being highly advocated in progressive cancer care.

Eating no less than five servings of fresh plant foods is the ticket that provides humans with the powerful phytochemicals (plant chemicals) that have been studied extensively for their health protective benefits. Suzanne distinguished the difference between vitamins and minerals and phytochemicals. The former are the key nutrients without which we cannot live. Phytochemicals are the key nutrients that provide the means for us to live with health. They are the lock that fits the key to vibrant functioning of so many of our body systems. For example, lycopene which is found in tomatoes, pink grapefruit and watermelon has been found in high concentration in the prostate of men whose diet includes a high intake of this phytochemical and has been associated with a decreased risk of this type of cancer. You may gain these benefits and more from eating whole foods, not foods that have been pre-packaged and processed beyond identity. When people consult nutrition professionals they often fret about how to read food labels. If you are eating fresh whole foods, there is no label to read so no confusion about "good" vs. "bad". If you are eating a wide variety of plant-based foods, you will be getting a healthy dose of the vitamins, minerals and phytonutrients that your body needs to thrive.

So then what do we have to lose by adopting a primarily plant-based whole food diet? Nothing! Few people will be able to maintain a perfect diet, but creating the mindset that you are adding goodness and health rather than living in deprivation will help you to form a symbiotic relationship to what you put in your mouth. As Suzanne summed it up...make small changes everyday with the goal of 3/4 of the diet from plant foods, start whole and make it simple and don't get caught up in the menutia of nutrition specifics.

Want to learn more? Join us at Healthlinks Clinic on June 24th for the first of 4 of our Nutrition and Cooking Classes. Learn the health benefits of a Mediterranean diet and how to prepare satisfying meals! Call 303-443-1937 to sign up.

"Let food be your medicine and medicine be your food." Hippocrates, 337 BC

The Government is Now Talking About It..Cancer and the Environment!

2010-06-07T16:37:00.000-07:00

There is a buzz out there about the incidence of cancer and whether or not the genetic link is as strong as some people are led to believe or if there are environmental variables in question. This last topic is often ignored because the information is too overwhelming and often very conflicting. The prevailing attitude has been that there is nothing we can do about preventing cancer. How many times have you heard someone say, "everything causes cancer so why bother?" While that is an exaggeration, it is true that our environment is filled with toxic substances that can be responsible for the initiation and promotion of cancer. However, the doomsday proposition does not have to be such if we choose to take action.

In May, the President's Cancer Panel who reports directly to the president, published a 100+ page report on the relationship of environmental contaminants and cancer incidence. The panel was formed through a legislative act in 1971 to provide the president with scientific data that would impact the course of cancer prevention and treatment for the good of the public. The reality of the relationship of cancer and toxicity has been explored by small groups and individuals of researchers since the 1960's. The book Silent Spring first explored this when the author Rachel Carson presented the research showing the causation of synthetic pesticides and environmental harm and human disease. This marine biologist presented information that challenged the national view that pesticide use was safe and necessary and ultimately led to a grassroots movement that led to the creation of the EPA. Now, nearly 50 years later, we are still conservatively considering the harm of certain synthetic chemicals. This 2010 report is a landmark governmental move that will hopefully spur a closer look at how we are contributing to human disease. Read more about this topic through the breast cancer fund's website by clicking on this link...

http://www.breastcancerfund.org/media/press-releases/presidents-cancer-panel.html

We have several blogs that address these very issues. Please continue to follow us as we explore the science of this topic and how it can impact all of our health for the better.

The Great Sunscreen Debate! What to Do?

2010-05-27T10:27:00.000-07:00

By now you have likely read it, listened to it or seen it on television...the debate over whether or not we are doing ourselves a favor or harm by using sunscreen. The approach of using some degree of sun protection is a good idea, but the way we have been going about it has clearly not been the skin disease panacea that we were aiming for. According to the National Cancer Institute, the incidence of malignant melanoma in the U.S. has increased by 50% among Caucasian women aged 15 to 39. This July 2008 report ruled out the possibility that increased detection accounted for the increase in numbers by noting the trend in increasing late-stage melanomas. So how is it that we are seeing higher numbers of skin cancer with the successful promotion of sunscreen?

There are several influential factors, but likely the issues revolve around misinformation about how to use these products and a sense of safety which cannot in fact be delivered by them. The sun emits 3 forms of ultraviolet radiation, UVA, UVB and UVC. UVC radiation is filtered by the earth's atmosphere so virtually none of it's rays reach the surface. UVA and UVB, on the other hand, reach the earth's surface and our skin must act to protect us from them. It has been recognized in recent years that the majority of sunscreens are not broad-spectrum, meaning that they only protect us from the effects of the UVB rays. These rays are responsible for the sunburn that occurs after long exposure and contributes to sun damage, premature aging of the skin and some forms of skin cancer. UVA radiation does not cause reddening of the skin and was once thought to be benign. It penetrates deeply into the dermal layers where it causes indirect DNA damage that has been associated with the development of malignant melanoma. This is perhaps why statistics show that sun-block users have had a high incidence of this deadly form of cancer. Using a sunscreen that blocks the UVB burn but lets the damaging UVA rays has given outdoor lovers a false sense of safety and clearly this has created a problem.

So the most effective way to protect against sun damage is to cover up the skin after 20 to 60 minutes of sun exposure depending upon your skin type. Darker complexions can tolerate slightly longer exposure times, although there are still potential risks of skin damage. This means using big brimmed hats and light clothing that covers up the limbs. Or heading into the shade is a sure way to limit the effects of ultraviolet rays. The other key is to use sunblocks that provide broad-spectrum protection using physical rather than chemical barriers. These physical barriers are zinc oxide and titanium dioxide. They will give a slightly pale appearance to the skin which is the physical block in action. Sunblocks that use chemical barriers tend to be poor at protecting against UVA rays. Additionally, these chemicals can be causative of other health problems such as endocrine disruption according to EWG, an environmental research and advocacy group. See last year's sunscreen blog on this topic...
http://healthlinksclinic.blogspot.com/2009/08/whats-in-your-sunscreen.html

On the flipside, we need a bit of sun so we can synthesize the critical nutrient, vitamin D. We just need to understand how to play it safe and not have a false sense of protection from poorly functioning yet well marketed products. Visit the link below to Environmental Working Group's website for a list of effective and safe sunscreens so you can enjoy the benefits of a bit of sunshine. Remember to use this option after you have found a way to cloth lightly and find some shade!
http://www.ewg.org/2010sunscreen/

Take a Hike! Find a Bit of Healing in Nature

2010-05-20T14:51:00.000-07:00

In Colorado we are fortunate to have weather that affords us a bit of outdoor time throughout the year. But spring ushers forth a diversity of plant life that can be healing to even the most downtrodden souls. It is in times of difficulty that we seem to benefit so profoundly from our connection to nature and most of us get a sense of stress release from being in the outdoors. For many in Colorado, this means a hard ride or a steep trek up the side of a mountain. The reality is, this is just one way to go. There are many easy and accesible trails in this area for those whose energy and exercise capacity is on the less aggressive side of the scale.

These following trails are relatively level and some have improved surfaces so there is little uneven ground to negotiate. And the flowers are just beginning to bloom! So get out and breath in the warm spring air and beautiful natural fragrances!

Follow the links for more information:

Pella Crossing - wide/level gravel trail in old quarry which is now a nature preserve
http://www.bouldercounty.org/openspace/recreating/public_parks/pella_cross.htm

South Mesa Trail - this southern end of the Mesa Trail is a wide/mild to moderate grade gravel trail that can access several other trails
http://www.bouldercolorado.gov/index.php?option=com_content&task=view&id=3035&Itemid=1035

Anne U. White - single-track trail that is mostly level with some rocks to negotiate
http://protrails.com/trail.php?trailID=42

Beautifully Colorful Hair...Naturally!

2010-05-17T10:54:00.000-07:00

Most women would love to maintain their hair's beautiful brown, red or blonde lustre forever. And of course the inkling to spruce up our hair, whatever the color, adds a nice spice to life. But at what cost? That depends entirely on which product you choose.

Hair dyes are popular with women of all ages and so the potential risk of toxicity is elevated with years of exposure to these chemicals. Nearly all salon brands are petroleum-based while some contain higher quantities than others. The biggest chemical offenders in hair dye products are coal tar (which is less common after the FDA's warning in 1993), PPD's, toluene, lead, resorcinol and ammonia and peroxide. The latter two seem relatively safe on their own, but are are toxic in combination. So how does this affect us? A 1994 report by the National Cancer Institute stated that dark hair dyes used over a long period of time increases the risk of non-Hodgkin's lymphoma and multiple myeloma. A study published in 2001 in the International Journal of Cancer found that individuals who use dark hair dyes have twice the risk of contracting bladder cancer than those who do not. And in 1991 a study published in the American Journal of Epidemiology found that hairstylists had triple the risk of developing breast cancer when they worked with hair dyes of any sort for five years or more, but did not draw a link with cancer and consumers.

So what does all of this tell us? It tells us that at some baseline level of exposure an individual's chances of getting cancer increases by some measurable amount. So most health professionals can agree that salon workers are at risk for cancer while consumers may be at risk. Given the tremendous number of environmental variables that play into the initiation and promotion of cancer, any additional insult to the body is a risk that none of us should take.

So is it growing gray gracefully or are there other options? If you intend on using permanent dyes, you should know that none of them are completely free of the above mentioned chemical offenders and so the elevated risk is there. There are semi-permanent dyes that still contain some combination of these chemicals, but tend to have more plant-based chemicals that reduce your exposure. The only truly safe hair coloring agents are those that are plant-based that color by coating the hair since it is the chemicals that are necessary to penetrate the hair shaft and make the color more permanent. Pure henna and other 100% pure botanical coloring products will be short-lived, but they are substantially easier on you hair and ultimately on the rest of your body.

The Environmental Working Group has a list of hair dye products that are rated in order of safety. If you choose not to go with 100% pure henna or other botanicals, this is a great resource for you to understand your relative risk. Visit the following website:

http://www.cosmeticsdatabase.com/browse.php?category=hair+color+and+bleaching

And then there is the other way of looking at it. Your beauty is more than skin (hair) deep and the beauty you exude will be the beauty people see, so stick with what you've got!

Mushrooms In The Raw? Bad Idea

2010-05-13T12:48:00.000-07:00

While we are becoming increasingly aware of the tremendous medicinal properties of certain types of mushrooms, we should also understand that they can deliver a not-so-healthy punch if prepared improperly. And certain varieties of mushrooms don't contain the touted immune-boosting properties and yet they still contain high quantities of toxins.

So which ones do we choose and what do we do with them? It's a good idea to limit the consumption of mushrooms from the Agaricus family which includes buttons, portobellos and criminis. These varieties contain higher amounts of natural carcinogens called hydrazines and don't provide the profound immune boosting effects of other varieties such as shiitake, maitake, reishi, cordyceps and enoki. Furthermore, the button variety is often used raw in salads which means your exposure to this natural carcinogen is quite high. Cooking is thought to inactivate the hydrazines, yet there is some debate that heating may not remove all of these compounds. So sticking to the medicinal mushrooms is a wise choice to avoid this, but there is yet another consideration with these varieties. The composition of mushroom cell walls, called mycochitin, is different than the cellulose walls of plants and is difficult for humans to digest. However, cooking mushrooms makes them more digestible and also releases the beneficial nutrients within.

So adding medicinal mushrooms to your cooked meals is a marvelous idea. Eating raw is a recipe for problems.

Safe Chemicals Act of 2010 - What Does It Mean To You?

2010-05-10T15:15:00.000-07:00

Did you know that there are over 80,000 chemicals that are used in consumer products in the United States of which the FDA has required safety testing of only 200? Could this lack of regulation be putting our health at risk? The answer is yes, according to the President's Cancer Panel as stated in a May 2010 report. This panel was established by the National Cancer Act of 1971 under President Richard Nixon. Since this time "there has been a systematic effort to minimize the importance of environmental factors in carcinogenesis," said Philip Landrigan, MD, MSc, director of the Children's Environmental Health Center at Mount Sinai School of Medicine in New York City. The report's authors wrote a letter to the president urging his office "to remove the carcinogens and other toxins from our food, water, and air that needlessly increase healthcare costs, cripple our Nation's productivity, and devastate American lives". This statement bites off a big chunk of the environmental problems associated with the many diseases that are becoming ever-increasingly common, including cancer. The report lends strength to a new bill that has been introduced in congress that all of us should learn more about.

The "Safe Chemicals Act of 2010" was introduced on April 15th by Senator Lautenberg and Representatives Waxman and Rush. This piece of legislation has been presented to give a major overhall to the Toxic Substances Control Act of 1976 which has been an ineffective bill which essentially allows manufacturers to walk all over the EPA. With the thousands of chemicals that are used daily by the American population, this kind of consumer protection is long overdue and will address the range of chemicals that the public is relatively unaware of. BPA is one chemical that has received attention with good reason. As the public becomes increasingly aware of the studies that are raising eyebrows among scientists and doctors the efforts to clean up our environment and our health will not go in vain. As of yet we can't quantify the role that chemicals in our beauty, cleaning products and other consumer goods play in the development of cancer. However, we do know that there is a critical role that these chemicals play in immune and endocrine dysfunction which have known links to the initiation of cancer. This piece of legislation, along with the President's Cancer Panel statement, are making big waves that need to keep coming if we are going to make strides is controlling the epidemic of cancer. Here are some of the key points of the new bill.

-Requiring chemical companies to develop and make publicly available basic health and safety information for all chemicals.

-Requiring chemicals to meet a safety standard that protects vulnerable sub-populations, including pregnant women and children.

-A new program to identify communities that are “hot spots” for toxic chemicals and to take action to reduce exposures.

-Expediting safety determinations and actions to restrict some of the most notorious chemicals, like formaldehyde, vinyl chloride, and flame retardants.

This bill could even go further to protect the American public from the carelessness of chemical manufacturers, but it makes a great shift from the lack of effective action of our government up til now. To read more about it, visit http://www.saferchemicals.org/2010/04/landmark-chemical-legislation-introduced-to-protect-the-health-of-american-families.html for more details.

Join Healthlinks Clinic for their May 20 seminar on "Detoxifying Your Beauty Products" for an indepth look at the dangerous chemicals we apply to our skin every day.

If you would like to follow the progress of this bill and related information, please e-mail us at wellness@healthlinksclinic.com.

High Fructose Corn Syrup - Is It The Bain of The Western Diet?

2010-05-03T14:02:00.000-07:00

You may have come across the May 2nd article in the NY Times about corn syrup getting an earful. We happen to think that it should! High fructose corn syrup is used in abundance because of it's low cost of production and it's relatively sweet taste. It has been defended by manufacturers stating that it is no worse for you than other sugars and because fructose is the most common form of sugar in fruits, it is argued to be benign. While there may be a small element of truth to this, there are several holes in this assertion.

High fructose corn syrup (HFCS) does not elevate blood sugar because of its relatively high ratio of fructose to glucose. Because fructose causes a very mild blood sugar response this appears to solidify the argument that it is ok. If it were used in very small quantities the effect might not be so profound, but HFCS is used in sodas, juices and sweets in such high concentrations that this should be considered. It also sneaks its way into foods like whole grain bread, ketchup, mustard and pasta sauces which emphasizes how pervasive it is. Furthermore, the way that fructose is broken down in the body creates a demand on the liver unlike other sugars which is why it may be a causative agent in high cholesterol. If the liver is so bogged down dealing with fructose, it has little time to address elevated cholesterol in the bloodstream.

So then should fruit get a bad rap as well? Only if it is your only source of food and you are literally eating pounds of fruit a day! A medium apple contains 19 grams of sugar and a twelve ounce coke contains a whopping 40 grams and many people who consume soda are drinking much more than 12 ounces. This doesn't even consider the point that soda and many HFCS-containing foods are completely void of nutrition while fruit contains a myriad of phytochemicals that support vital functions in our body.

One of the most critical arguments against the consumption of HFCS is the origin of the sweetener. As the name indicates, it is produced from corn which is from genetically modified plants. The research on GMO's are not as abundant now as it will be in years to come, but there is one thing researchers are certain of. According to Megan Forbes, HealthLinks registered dietician, GMO's are linked to an increase in food allergies. When these foreign substances enter our digestive tract, the immune system mounts a defense and this initiates inflammation in our bodies that leads to poor intestinal function which is often the source of food allergies.

So comparing HFCS to other sugars is not apples to apples. And perhaps one of the oft overlooked pieces of advice when we get caught up in the rhetoric of "food science", is the importance of eating unadulterated whole food. A few pieces of fruit as mother nature intended is part of a healthy diet that includes lots of fresh veggies. Sugars should be kept at a minimum regardless of source. But this highly inflammatory version is something that our bodies would never miss!

Healthy Garden...Healthy Belly!

2010-04-19T09:55:00.000-07:00

Growing your own food can be one of the most rewarding experiences. There will never be a better way to keep tabs on your food quality than to get your hands in the dirt that brings forth this bounty. So keeping your garden free of pesticides and herbicides is one great step you can take for your health and it's easier than you think!

After you've decided what yummy vegetables will work well for your garden, follow these tips to keep your garden toxin-free and "green".

1. Garden in pots or raised beds with loose soil which makes it easier to pull weeds. This is also easier for gardening in small spaces.

2. Mulch around plants and in walkways using thick layers of organic material such as newspaper, straw, dead leaves, grass clipping, etc. This helps conserve moisture and because it is organic it can add to the foods' nutrient content.

3. Plant in square foot sections rather than rows. Grouping allows you to plant more, but it also blocks weeds out as the plants grow.

4. In the fall, cover your garden with dead leaves and water down. This will keep weeds down in the spring.

5. Rotate crops every year. By not planting a veggie in the same place each year, it prevents the bugs from easily finding their chosen veggie and prevents diseases that stay in the soil over winter from infecting a plant.

6. Use the concept of companion planting. By planting crops such as onion, garlic, shallots and other members of the allium family next to susceptible crops, pests will be less likely to feast because they do not like allium vegetables. Also, marigolds dispersed throughout a garden are helpful as they repel pests as well.

7. Beneficial bugs like ladybugs will eat aphids that may cause problems. You can buy packs of ladybugs in gardening centers.

8. Ask your gardening center for varieties of plants that tend to be disease resistant.

9. Compost kitchen scraps, grasses, and dead leaves which give you rich organic material to put in your garden each year to add to the nutrient content.

Tips from - "The Vegetable Gardener's Bible" by Edward C. Smith

If you don't have a green thumb for gardening, consider community supported agriculture. Healthlinks is proud to partner with "My Mamma's Hat Farm" which is one such CSA that uses green agricultural practices, so it's good for you and the environment and it's just a few miles away. Their produce will be sold at the Longmont Farmers Market starting in May and they will be providing the rich produce for our cooking classes starting in June.

Either way, you stay more connected to your food and in better control of you health!

Spring Detox Your Body! - 5 Foods To Thrive on This Spring

2010-04-15T12:31:00.000-07:00

As the cool spring breeze blows in through the newly opened windows, our homes get all the attention when it comes to spring cleaning. So how about our own bodies? Finding ways to really move toxins through our body will help us welcome the season with more vibrance and energy. So where can we find this magical product? Mother nature...of course. She has provided us with an abundance for thousands of years that gives our bodies nourishment, healing and the ability to detoxify.

Spring cleaning our bodies not only brings a feeling of lightness, but true health from the inside out. Our digestive system stands to gain everything. And by the nature of our physiology, our immune and endocrine systems will benefit from the cyclical relationship between them. Did you know that roughly 2/3 of our immune system's receptor sites reside within the lining of the digestive tract? The interrelationship of the body's organ systems is much more complex than the scope of this blog, but certainly we know that what we ingest is a huge determinant of our overall health. So let's start with some quick points about what to restrict or eliminate and challenge yourself to make this a habit that continues on in the summer, fall and winter.

We all know that refined flours, sugars and artificial sweeteners are tough on our bodies, so that's a great place to start. For sweetness, enjoy the abundance of fresh fruits that are in season and use the herb stevia for coffee, tea, yogurt, etc. Use fats and oils sparingly and choose the good fats like avocado, extra virgin expeller-pressed olive and coconut oils, raw almonds and walnuts, omega-3 fatty acids from fish and flaxseed and butter from pastuerized cows. Keep your cooking temperatures low to preserve the fats and oils and resist the spring temptation to grill which is one of the most fat damaging cooking methods. In short, use the healthy oils, avoid added sugars and stay away from processed foods that contain any "unrecongnizables" on the label.

Now for the good stuff. According to Megan Forbes, Healthlinks Clinic dietician, the following are 5 of the most detoxifying foods you can eat. They boost your liver enzymes and effectively facilitate the liver's phase 2 detoxification function. This will lighten the load on your liver and allow it to perform better.

Nature's Detox Foods:

Dandelion greens
Mustard greens
Parsley
Watercress
Beets

Try this one recipe for tasty dandelion greens!

1 tbls butter from pasteurized cows

2 tbls cooking sherry

1 clove garlic

1 tsp honey

1 tsp lemon

1 bunch dandelion greens (tough stems removed and cut into1 inch lengths)

On medium-low heat, melt butter and immediately add the cooking sherry. After 5 minutes add the garlic and saute for 2 minutes. Turn heat up to medium and add honey and lemon and blend for about 2 minutes. Add dandelion greens and saute for 2 to 3 minutes. Serve hot and enjoy!

Start Your Day With Calm - Just Breath

2010-04-12T10:01:00.000-07:00

In our society, we start off our day in overdrive and it never stops. To jump out of bed and hit the ground running is a huge tax on our nervous system by placing us in a fight or flight state that barely stops until our head hits the pillow that evening. There is a large body of evidence that balancing our autonomic nervous system to reduce the negative reaction to stress is very helpful for our immune system. The autonomic nervous system includes the sympathetic (fight or flight) branch and the parasympathetic (calming) branch. We know that disturbed levels of cortisol and noradrenaline that result from an over active sympathetic response can impair the immune system's defenses and allow inflammation to persist in the body. It has been well established that inflammation plays a major role in the initiation of several diseases, including cancer. According to a publication in the peer-reviewed Current Pharmaceutical Design, many studies have correlated the prolonged presence of the inflammatory environment with an increased risk for cancer. Furthermore, a number of studies, including one conducted at the University of Calgary, showed an increase in cancer patient's white blood cells following meditation when they had previously been compromised. This included natural killer cells which are considered crucial in fighting cancer. It is unlikely that this alone creates a direct cause and effect and the root of many diseases, as we are coming to discover, are multifactorial. However, this piece of the disease puzzle is worth paying homage to.

So what is it with this whole breathing emphasis? The slowing down and deepening of the breath is the simplest and most accessible way for us to stimulate the parasympathetic branch of the nervous system. And this practice performed in the morning, can help set a good pattern that helps us find more focus, creativity and calm during our day. In turn, our body feels less compelled to churn out chemicals that snowball the inflammatory response. Furthermore, it just feels good!

Take 5 to 10 minutes in the morning to connect with the breath and what may lead you to find the path you would like to find on any given day. Try to sit in a comfortable position either by sitting up in bed or finding a quiet spot in the house before you start the mental list making and planning. That can wait and may prove to be more effective when done with a clear head. Reciting a mantra that is kind yet honors your emotional state or quietly listing the honest blessings that you possess is a wonderfully effective way to bring peace to your daily routine. It's a gift to body and mind and well worth the time!

A Silent Threat In Your Home

2010-04-08T12:15:00.000-07:00

With the ushering in of spring and a cleaner home, the more obvious filth gets the attention. There are, however, a number of toxins that you can't see that could be causing you harm. One such problem may be radon in your home. Radon results from the natural breakdown of uranium in rock and soil. Low levels of this gas are in outdoor air where it is well dispursed and very little exposure occurs. However, depending on a number of circumstances, high levels may be found in indoor air.

According to the National Cancer Institute, radon is the second leading cause of lung cancer and is associated with 15,000 to 22,000 lung cancer deaths every year. Radon is a gas that decays rather quickly giving off radioactive particles. When this is inhaled, it causes damage to the cells that line the lungs which spells trouble when this is in high amounts. The bad news is that this little beast can be a hazard if you have high concentrations of it in your house and it is allowed to persist. The good news is that it is easy to test for and relatively easy to amend the problem.

So when and how should you test for radon? When a home is sold, it is fairly standard to have the house radon tested before the sale goes through. However, it is not required, so be diligent before a purchase and make certain that testing takes place and any potential risk is eliminated through radon mitigation work. In addition, radon levels can change in a home base upon warm or cold weather. Levels can also increase as a result of cracks in solid floors, construction joints, cracks in walls, gaps in suspended floors, gaps around service pipes and cavities inside walls. It is wise to test every couple of years as there are shifts in the earth beneath your home that may contribute to shifts in the structure of your house that allow the radon a path in. Be certain to test during the warm and cold season of that year, as that can be an influence as well. If high levels of radon are found, it is important to proceed with mitigation plans that can be carried out by a contractor that is EPA certified to deal with this.

The EPA has great resources for you to understand how to proceed with testing and mitigation. Visit the EPA link below to get your test kit coupon and take care of radon if it is a problem in your home. It is a small effort that is well worth the time...for you health!

http://www.epa.gov/radon/pubs/consguid.html#whyhire

Walk Your Way to Wellness!

2010-04-05T09:59:00.000-07:00

The fact that walking is beneficial for health is nothing new...to anyone. However, an individual going through cancer treatment may not feel up to the task of getting on the athletic gear and cranking out the miles. The reality is, this may be one of the most important times in life to keep moving. There are obvious exceptions to this, but generally, movement maintains function of the entire body from the skeleton to the nervous system and the endocrine (hormone) system to the immune system. Moreover, the research is supporting the profoundly positive impact that exercise has on cancer survivorship. And to a point, the more movement, the less the odds of a cancer recurrence.

A study that was published in the Journal of American Medical Association found that breast cancer patients who exercised 3 to 5 hours a week reduced their risk of recurrence significantly compared with those who were inactive. The individuals' level of exercise intensity was taken into consideration. At at average pace of 2 to 2.9 miles per hour, those who walked for 3 hours a week lowered their risk of recurrence by 20% and those who walked for 5 hours lowered their risk of recurrence by 50%. This latter number equates to the recurrence rate of breast cancer with post-treatment Tamoxifin use!

Exercise is a profoundly important component of a healthy lifestyle. After all, our bodies were meant to move. And walking is a functional activity that our bodies know well and must accomplish to move about our daily life. Shoot for the upper number of 5 hours per week at a minimum of 2 miles per hour or 30 minute miles. If this pace is too fast for you, take the time to work up to it so your body can tolerate the increased demand. It can be broken down into 5 x 1-hour increments or can be broken down into smaller chunks 7 days a week. You can even find 20 minutes here and there to add it up. On the flipside, the more fit you become, the higher intensity you can tolerate. As the intensity increases, the total workload necessary for survivorship means that higher intensities dictate a decrease in total exercise time. To find the combination that is appropriate for your current fitness level, see the chart below.

Exercise Goal
(to reduce cancer recurrence risk)

2 mph x 6 hrs/wk
2.5 mph x 5 hrs/wk
3.0 mph x 4.5 hrs/wk
3.5 mph x 4 hrs/wk

1.7 mph @ 1.0% grade x 6 hrs/wk
2.2 mph @ 1.o% grade x 5 hrs/wk
2.2 mph @ 2.0% grade x 4.5 hrs/wk
2.2 mph @ 3.5% grade x 4 hrs/wk

Enjoy your walk!

Spring Cleaning Time...Naturally!

2010-04-01T09:40:00.000-07:00

Spring is upon us. It's time to open the windows and air out the winter stagnation...after that final foot of spring snow! It's also a time to clean house which means wiping the walls, dusting off the cobwebs and cleaning the windows to let the sunshine in! The many manufacturers of cleaning products will have you believe that using strong chemical potions are the only option to get this job done. In reality, most commercial cleaning products are not only unnecessary, they are down right harmful to your health.

Cleaning products are one of the most pervasive sources of toxic chemicals which make their way into our environment. Many of these chemicals are known endocrine (hormone) disruptors. They have been detected in our water and in our air and they have the ability to cause heightened estrogenic activity in humans and other animals as they make their way inside our bodies. These high levels of blood estrogen are a known risk factor for reproductive cancers. So does this mean we have to live in a dirty house to lower our risk of cancer recurrence or to prevent cancer in the first place? The answer is no and in fact it may be quite the opposite.

Keeping a house clean by vacuuming carpets, cleaning floors and wiping the dust away can clear toxic compounds that settle into our homes. Be certain to use moisture on floors and other surfaces so you don't simply push dirt and toxins around and into the air. The options for cleaning are not limited to the strong smelling products that practically choke you to death. Getting a surface clean entails using a substance that has the capacity to grab onto microbes, dirt and oils to be carried away by a bit of elbow grease. There are several multi-use substances that can get your home clean by wiping away the grime and even killing mold, bacteria and other germs. One such substance is distilled vinegar. Other potent bacteria fighters can be found amongst the essential oils. A study of essential oils was conducted at Teikyo University Institute of Medical Mycology in Japan and found some impressive results. Of the 14 oils studied, cinnamon bark, lemongrass and thyme essential oils showed the highest activity against a number of bacterial strains. Peppermint, tea tree, coriander and lavender oils did moderately well. Aside from their effectiveness, these oils give your home a truly clean smell rather than the noxious smell of most commercial cleaning products. So start your spring cleaning off with this simple and effective cleaner recipe!

All-Purpose Cleaner
Used for hard surfaces, windows and mirrors
- 2 cups white distilled vinegar
- 2 cups water
- 20-30 drops of essential oil
Mix in sprayer bottle.
Tip: Warming in microwave until barely hot will boost cleaning power. Use only glass for microwave.
*Complements of Women's Voices For the Earth

To learn more about how to detoxify your home, join our April 22nd class at Healthlinks Clinic!

Feeling A Bit Queasy? Try This Little Gem

2010-03-29T13:31:00.000-07:00

One of the most known side effects of chemotherapy is nausea. Medicine has come a long way in treating this debilitating condition with anti-nausea drugs. Despite these advances, roughly 70% of cancer patients still get some degree of nausea. This can be one of the more debilitating reactions to chemo and fortunately there is more you can do about it.

Ginger is a remedy that has been found to boost immunity and can ease digestion. However, alleviating nausea may be one of it's most famous claims. In a study conducted at Rochester's James P. Wilmot Cancer Center, 644 cancer patients undergoing chemotherapy participated in a double-blind study to test the effectiveness of ginger on nausea. The patients who were taking even the lowest dose of ginger reported having a 40% reduction in their degree of nausea as compared with the placebo group. This quantity amounted to as little as 0.5 grams of ginger per day or 1/4 of a teaspoon. Treatment with ginger was started 3 days before and continued for 3 days after chemotherapy for optimal results.

Use the following tips for a bit of therapy! Aim for 500 - 1000 mg a day.

- Use ginger supplements in pill form
- Steep 1/4 teaspoon fresh ginger in water for about 5 - 10 minutes = 250 mg
- Juice 1/4 teaspoon fresh ginger in with vegetable juice = 250 mg

Ginger may increase the risk of bleeding during surgery so it's use should be discontinued before any surgical procedure. This herb may also increase bile flow, and therefore should not be used by people with a history of gallstones.

Radiation Treatment and Your Delicate Skin

2010-03-24T11:09:00.000-07:00

Radiation treatment is designed to target cancer cells, but the beam has to travel through your skin (and other structures) to reach it's intended destination. So this large, but delicate organ of the body is subject to the action of ionization radiation. This is an effective treatment that incapacitates the cancer cells by damaging their DNA and preventing them from replicating. However, this same action can impact the healthy cells it comes in contact with, albeit a small number. It is known that healthy cells recover better than cancer cells, but the high rate of turn over in your skin makes these cells particularly sensitive to burning and irritation. This is why skin care during radiation treatment should be a high priority. If the skin becomes too dry or burned it may crack and expose the skin to possible infection, a major problem for individuals whose immune systems are compromised.

So what should you look for if you are being treated with radiation? Be certain that your doctor knows if your skin is becoming red, irritated or unusually dry. It is less likely, but also possible that your skin may become too moist in skin fold areas which can consequently create excessive dryness and cause soreness and infection. Staying on top of these and treating the skin properly may help you avoid an issue before it starts. Use these tips to care for your delicate skin...

- Steer clear of lotions that use alcohol or glycerin
- Use gentle, nondeodorant soaps on your skin
- Be certain to use a broad-spectrum sunblock of SPF-15 or greater (visit our blog on sunscreen to find information on safe and effective sun block @ http://healthlinksclinic.blogspot.com/2009/08/whats-in-your-sunscreen.html )
- Do not use extreme heat or cold over the effected area
- Wear loose, cotton clothing over the treatment area
- Do not rub the skin to dry
- When being treated for breast cancer, do not shave your underarms
- To control or prevent dermatitis and burning, use Tulipan Lotion or a calendula ointment

-

Why Organic?

2010-03-22T13:08:00.000-07:00

Why not is a better question. The debate about the superiority of organic foods is still being hotly debated in the scientific community. Questions about the environmental impact, soil quality and the nutritional value of organically grown foods abound. If we consider this question from a common sense standpoint, it seems like an obvious answer. Does it really seem plausible that a synthetic chemical used to kill insects would not pose some risk to the larger creatures that are being exposed to it. Or that bovine hormones that are known to increase the risk of hormone sensitive cancers will not make their way into the bodies of those who consume the meat. The plausibility of these arguments seems poor and the organic community is rising to the occasion with research that refutes these.

At a symposium at the 2009 annual meeting of the American Association for the Advancement of Science, some of this important research was presented. Many of the analysis' were centered around the question of organic food quality versus conventionally grown food. In one study, 27 cultivars of organically grown spinach demonstrate significantly higher levels of flavonoids and vitamin C, and lower levels of nitrates. Nitrates are known to be detrimental to human health because they lead to the formation of known carcinogenic compounds in the gut, called nitrosamines. Organically farmed tomatoes were found to have significantly higher levels of soluble solids and natural plant molecules called secondary plant metabolites, including flavonoids, lycopene, and Vitamin C. If the nutrional quality of organically grown food is not enough to tempt you in that direction, consider the toxic component of conventionally grown foods. Pesticies that are currently in use are atrazine, cyanazine and simazine which are collectively referred to as triazine pesticides. Studies in animals haved indicted that the triazines as well as some others in the same chemical class, produce mammary tumors in rats. Opponents of organic farming will argue that the human studies of pesticide harm are not conclusive enough. At what point does preliminary evidence of harm become definitive enough to abide by measures that could save lives? One such chemical of question was DDT back in the 70's. The chemical was finally banned in 1972 and four years later researchers reported that women with breast cancer had significantly higher levels of DDE (the metabolized form of DDT) in their tumors than the surrounding healthy tissues of their breasts. This and other correlations seem too important to ignore.

For many reasons, animal products should be kept to a minimum for cancer treatment and prevention. One of many reasons is that the consumption of meat puts one at greater risk of exposure not only to hormones and antibiotics, but additional pesticide exposure through animal feed. We fully understand that organic food is more expensive than conventionally grown produce and meats. However, so are the medical bills that we as a nation will be responsible for as a result of poor health practices. When deciding what to put in your bodies, this is not the place to skimp on cost. Always buy organic animal products and whenever possible, purchase those that come from animals that are pastuerized. There are produce items that tend to absorb less of the pesticides than others so if you must, the following items are the safer ones to skimp on.

- onion
- avocado
- sweet corn
- pineapple
- mango
- asparagus
- sweet peas
- kiwi
- cabbage
- eggplant
- papaya
- watermelon
- broccoli
- tomato
- sweet potato

What's that Tingling?

2010-03-18T14:33:00.001-07:00

For individuals going through cancer treatment, there may be a host of challenges related to surgery, chemotherapy and radiation. Hair loss and fatigue are well know side effects of chemotherapy, but the list is longer than that. One of the more common ones and yet seemingly lesser known is peripheral neuropathy. This ailment in cancer patients, which results in damage to the nerves outside of the brain and spinal cord, is most often caused by chemo drugs. However, it may be caused by surgery or radiation and in cases unrelated to cancer, it may result from conditions such as diabetes. Neuropathy may persist after cancer treatment ends or it may be a temporary condition. There is no way of determining who will have to cope with this condition for the long-term. It is important to address it with your doctor as soon as you notice any signs, as early treatment may help you to control or decrease the possible nerve damage. Any of the following symptoms in the extremities may be a sign of neuropathy and should be discussed with your physician should they arise.

- weakness
- muslce loss
- loss of feeling in a particular area
- reduction in reflex responses
- a burning sensation
- tingling sensation in the extremities
- sharp, shooting or electric shock like pain
- pain from something that would not normally cause pain, like stroking the skin
- abnormally level of pain that would otherwise be mild

Less common symptoms:
- dizziness
- loss of balance

This can be a very troublesome side effect for many patients and there are things that can be done to help ease the discomfort. Avoiding extreme temperatures, always wearing shoes and slippers for protection and getting off your feet when the pain esclates are a few of options to keep you more comfortable. If balance has become an issue, physical therapy is a key treatment to stimulate the nerve pathways that have been compromised. With many, the lack of sensation can become a safety issue so be very careful of sharp objects and the surfaces you are moving on.

While this may be a difficult condition to treat, there are nutrition supplements and dietary measures that may lessen the degree of progression. Staying clear of alcohol is a good idea for those who suffer from neuropathy as alcohol damages nerves, particularly if the nerves have been exposed to chemo drugs. Also, controlling your blood sugar levels can be of great benefit due to the toxic effect of sugar on the nerves. Aside from this, these two health practices are highly recommended for increased survivorship for individuals who have had a diagnosis of cancer. Ask your doctor about certain vitamins and other supplements that have been used in the treatment of peripheral neuropathy to see if they can decrease your symptoms. Another treatment option may be available to you through some cancer rehabilitation programs. An electronic pain treatment device called a Rebuilder uses an electronic pulse to stimulate the nerves in the legs or arms. This treatment has been successful in over 50 percent of the patients who have been treated.

If you have been affected by this condition or your symptoms could indicate a possible concern, contact your doctor or e-mail our clinic for more information about treatment options.

wellness@healthlinksclinic.com

Start Your Morning Off Right!

2010-03-15T09:43:00.000-07:00

Understanding how to eat the right foods at the right time is daunting with the conflicting nutrition advice out there. When dealing with a diagnosis of cancer, the answer to this becomes more complex and the solution can be hard to reach. Nutrition is critically important, but finding the time to eat what your body needs in a schedule full of appointments, family and perhaps work, is over the top. Your body needs healthy sources of protein and all the immune boosting nutrients it can get. So how do you fit this into your morning? Smoothies are a great way to combine all these healthful whole foods without keeping you in the kitchen for hours at a time.

During treatment, blood counts can be low which means that the immune system is challenged to fight off infections of bacteria, viruses and microbes. Double washing your fruits and vegetables with a citrus food cleaner is imperative to avoid exposure to these and any residual chemicals. So be certain to start your smoothies off with a good washing. Try the following recipe to get yourself off to a good start with relative ease. You can wash the fruits and veggies before the morning to make it easier on yourself. This recipe makes enough for 2 to 3 smoothies.

Everything Smoothie (adapted from Vitamix)

Ingredients:
1/2 cup almond or lite coconut milk
3 tbls plain whey protein powder (go for plain to avoid added sugar and other additives)
1/2 cup red grapes
1 orange, peeled and halved
1 carrot, peeled and cut into 1 inch sections
1/4 cup frozen peaches
1 cup frozen strawberries
1/2 cup chopped swiss chard
1/2 cup chopped broccoli
1/2 cup pineapple chunks
1/4 banana
1 cup ice

Directions:
1. Place all ingredients into the a blender in the order listed.
2. Blend until smooth.
Makes 3 cups

Make it organic for the best it can be. This tasty morning nutrition will provide you with protein and tons of beneficial phytonutrients with only a modest time commitment. Enjoy!

Try These Homeade Beauties!

2010-03-10T09:50:00.000-08:00

Once upon a time, beauty didn't come in a pre-packaged bottle. Through the ages, women (and men) used ingredients from nature to enhance their looks and they knew inherently which plants to use for each beauty remedy. Today, we leave this job up to the manufacturers of cosmetics and, unfortunately, few of them are looking out for our best interests.

We are exposed to a tremendous amount of toxic substances in our environment on a daily basis. It was once thought that the only source of toxic exposure was through ingestion or inhalants. We are now beginning to understand that our largest organ, the skin, is a gateway for substances. We are, in fact, absorbing a large quantity of what we apply to this delicate part of our body. When it comes to cosmetics, this chemical exposure is very high if we are not making the right choices. One such class of chemicals, called parabens, have been identified in biopsies of cancerous breast tumors. They have been found in almost all urine samples examined from a diverse sampling of the U.S. adult population. Many other chemicals follow suit with this one. Look for the following ingredients on your beauty products and keep them away and out of your body!

-any of the paraben compounds (methyl, butyl, propyl, etc)
-PEG, PPG or anything ending in "eth"
-oxybenzone, hydroquinone
-FD&C or D&C dyes
-triethanolamine(TEA), diethanolamine(DEA)
-creams with lactic, glycolic, AHA or BHA acids
-permanent hair dyes
-hand soap with triclosan
-nail products with formaldehyde, DBP or toluene
-products with unlisted "fragrance"

There are many products emerging on the market that are available without these toxic ingredients. Our governement does not regulate this industry so there is a complex maize for the consumer to sort through to keep it clean. One coalition of science-based environmental groups are trying to change this and help inform the public in the meantime. The Campaign for Safe Cosmetics launched it's campaign in 2004 and organized the Compact for Safe Cosmetics to encourage manufacturers to sign and comply with a higher standard that will keep toxic ingredients out of their products and out of consumers' bodies. To find out more information about the Compact and it's organizations, please visit their website.

http://safecosmetics.org/article.php?list=type&type=51

Take a little time to prepare your own products from nature's bounty. Here are a few easy recipes for you to follow.

Thyme and Fennel Seed Cleanser (from spa index online)

2 sprigs fresh thyme, crumbled (or 1/2 T dried thyme)
2 tsps fennel seeds, crushed
1/2 cup boiling water
juice of half lemon

Mix the thyme and fennel seed in a bowl and cover with boiling water. Add lemon juice and steep for 15 minutes. Strain the infusion and store the liquid in a jar in the refrigerator. Dab on the face with a cotton ball and let sit for a minute before rinsing off with warm water.

Skin Toner

4 oz witch hazel
6 drops lemon essential oil

Combine and store in smallspray bottle to spritz on the skin after washing.

Skin Moisturizer

2 oz grapeseed oil (available in beauty section of health food stores)
6 drops lavendar essential oil

Combine and store in bottle with dropper to dispense. Use 2 to 3 drops on face after toner. This is a light and non-greasy oil that will absorb well after a couple of minutes.

If you would like a wallet size toxic ingredients list for safe shopping, please e-mail us at...

wellness@healthlinksclinic.com

Pretty Nails...Healthy Body?

2010-03-04T12:57:00.000-08:00

Having a colorful set of nails can make a woman feel pretty, but the reality is, most nail products contain harmful chemicals that really aren't pretty at all. The U.S. government does not regulate the ingredients that go into the beauty products that we use on our skin, hair and nails. Which means that you have to be your own advocate to keep you and your loved ones safe from exposure to toxic substances. For women, the body burden of chemicals is profound due to the tremendous number of products that are used. In addition, the high rate of cell division of the female reproductive system makes exposure to chemicals of great concern.

One of the big offenders in the beauty industry are the manufacturers of nail products. The three most toxic substances are formaldehyde, DBP (dibutyl phthalate) and toluene. All three of these chemicals are listed on California's Prop. 65 list of chemicals known to cause cancer or repoductive toxicity. Does this sound like something you want to put on your body? The question of whether we absorb any significant quantity of chemical through our skin is now being answered with solid research. The largest U.S. body burden study to date measured the levels of 148 chemicals in approximately 3,000 people of varying ages, ethnicities and geographical locations. This study, by the U.S. Centers for Disease Control, detected a common sunscreen ingredient, benzophenone-3 in 96.8 percent of individuals, and triclosan, an antibacterial agent often used in antibacterial soaps, in 74.6 percent of individuals. A CDC study found residues of four different phthalates in more than 75 percent of subjects. Unfortunately, we are taking it in and it is having a significant negative impact upon our health.

Under pressure from a number of health and environmental groups, three of the largest manufacturers of nail products listened to the crys and eliminated the three big toxic chemicals from their products. The companies, OPI Products, Orly International, Inc. and Del Laboratories, Inc. which makes the Sally Hansen brand, removed formaldehyde, toluene and DBP. So if you want those pretty colors, these are the safer picks. Or better yet, use a buffer to make those nails shine and avoid any unseen problems in the future.

Yoga - Can It Help You Find Solace?

2010-03-01T10:38:00.000-08:00

Cancer treatment has evolved over the years to include targeted treatments and the integration of complementary therapies that help patients cope with the challenges of facing a cancer diagnosis. From the moment an individual is told that they have cancer, the psychologic and consequent physiologic changes that the body goes through are tremendous and traumatic. The side effects induced by cancer therapies can range from disruptive to downright debilitating. Life may bear only a mild resemblance to what it once was. There is often a silver lining in such challenges, but each individual will have to find it in their own due time. This journey that often takes one inward can be more meaningful when it becomes a part of daily life. Many patients benefit from a practice that involves meditative techniques and movement of the body. Yoga is one such practice that has been included into cancer treatment plans with good reason.

While no studies have presented data that yoga can cure or prevent cancer, it's role in helping individuals ease the effects of treatment are well documented. In 2006, M.D. Anderson Cancer Center conducted a yoga study that followed 61 women receiving 6 weeks of radiation treatment for breast cancer. Half the women took a yoga class twice a week; the other half did not. Compared with the women who did not take yoga, the women in the yoga group reported having more energy and less daytime sleepiness, better physical functioning, and better overall quality of life. This kind of aid can make a world of difference to someone facing such a life altering medical condition. As well, this kind of exercise can quiet the nervous system and bring it back into balance. With the fast pace of our society, that can be one of the most beneficial elements of yoga.

Before jumping into any yoga class, find one that is guided by an instructor who understands the need to keep you at your own skill level and can make adjustments to the postures to keep you safe. Also, be certain that the instructor understands the need to incorporate the breath into each posture. The focus on breathing in yoga is truly an exercise in and of itself. The breath control, or pranayama, is a gauge for the yoga student to understand when they are moving beyond their own capacity. It is also the key physiologic function that allows the nervous system to find skillful and coordinated muscle action. This breath "awareness" helps students perform yoga postures under control and without revving up the nervous system into fight or flight. This physiologic reaction of "fight or flight" is under the control of our sympathetic nervous system which is over stimulated in our society. Yoga with good breathing technique has the ability to exercise and strengthen our skeletal system without triggering the stress response that we spend much of our day in. The more expansive the breath is, the more we can find this state of calm and control.

You can get yourself started on your own yoga practice by starting with pranayama or breath control. Prana is a Sanskrit word meaning "life force" or "vital energy". The common English translation of this word is breath. This conscious focus on breathing pattern will bring you more awareness of your body and quiet to the mind. If you are new to yoga, it is wise to learn the asanas or postures from an experienced instructor who can correct your form. Try the following exercise to condition your breathing muscles and to calm the nervous system.

- Sit in a comfortable cross-legged position on a blanket. Your sit bones should be grounded so that the pelvic floor is gently opened. The spine should be lengthened through the crown of the head. If this is uncomfortable, back yourself up against something supportive and use a pillow for your low back.
- Start by taking note of your breathing pattern without altering it.
- Setting an intension or mantra can be helpful to some as it gives the mind something to focus on rather than the stressors you are experiencing. A mantra is a word or statement with a positive affirmation.
- Place one hand to rest gently on the navel and the other should be in a relaxed position on the thigh. The shoulders should be relaxed with the chest open and the shoulder blades effortlessly drawn on to the back.
- Take an inhale and feel the belly rise as it lifts and moves your hand outward. Simultaneously, the kidneys should expand in the back of the body. The inhaling breath should be paced to last a count of four.
- At the end of the inhaling breath, pause and hold the low belly muscles for a one count before exhaling for a count of four.
- The inhale and exhale should be even and slow. Only count for a few cycles of breath to get an idea of the pace before turning your focus inward to your mantra.
- Repeat this cycle for 5-10 minutes or as your body feels comfortable doing so. Lengthen the time of the breathing exercise as you and your body tolerates.

Fat in Your Fare - How to Cook In Good Health

2009-12-03T13:38:00.000-08:00

The great fat debate has been brewing and boiling for 3 decades now. Consumers were left in the dark about whether or not any dietary fat was healthy and now that we have delineated which fats we need to keep us healthy, the debate about how to use them is at hand. Research has found that our diets are deficient in the Omega 3 essential fatty acids that are so critical to brain and heart function. Now while these fats are an essential part of our diet, since our bodies do not manufacture them, their natural form must be maintained to be of benefit. Herein lies the key to how all healthy fats remain just that...healthy.

The essential fatty acids that our bodies need for proper function are polyunsaturated which means that these fats are less stable when subjected to heat. So while we need Omega 3's and Omega 6's in our diet, we do not want to denature them in the cooking process. These oils should be consumed at lower temperatures and stored in the refrigerator to prevent them from going rancid. When it comes to cooking, one of the best pics of the list is unrefined coconut oil. It is a saturated fat which means it is a stable molecule, but is a medium chain fatty acid which is easier on the digestive and lymphatic system. Other oils that are suitable for cooking are those that contain more monounsaturated fat such as almond, avocado and olive oil. However, they are still not invincible and an understanding of what point they break down is a good thing for a body to know. When these oils are unrefined, their breakdown point is between 300 and 350 degrees. When they are refined, the upper limit of heat exposure is between 400 and 500. This removes the impurities that are susceptible to breakdown, however, there is a tremendous loss of nutrient density in the refining process.

So what's the answer to all this controversy? One of the simplest ways to keep it healthy is to get in the habit of cooking food at a lower temperature whenever possible. Keep an organic, monounsaturated refined oil or coconut oil around when high temperatures are a must. When sauteing, try cooking in vegetable broth and then adding a little oil for flavor after the food is removed from the heat source. And as always, reducing your daily fat intake to keep your hormone levels in check.

Stave Off the Holiday Stress - Breath, Balance and Boogie

2009-11-30T12:35:00.000-08:00

A cancer diagnosis is perhaps one of the greatest stressors any human can endure. Without the day to day obligations, cancer treatment places an individual at the limit of emotional tolerance. Come winter and we add more hours to the to-do list in an already packed daily schedule. The holidays can bring us immeasurable joy with time well spent with loved ones, but the flip side are expectations that may be impossible to fulfill without kicking our stress response to a whole other level.

So how do we hold the holidays in our hearts and not in our nerves? This is the time when self-care is put on the back burner when in reality, it's the time we need it most. One of the most important lessons we can learn during this time is how to kindly use the word "no". The marketing geniuses have us fooled into believing that gift giving is an obligation rather than an extension of our caring for loved ones. Not to mention the bar they raise for us to "deck the halls". We each have to decide the manner in which we celebrate the holidays that bring us that sense of kindship that connects us all regardless of our spirtitual beliefs. It's an important pondering that will allow us to find time for ourselves and the even keel we should hold throughout the year.

Conscious breathing is a fundamental action that brings us back to equilibrium and keeps us there. When we are under stress the automatic reaction for most of us is to increase our breathing rate which places us in a state of fight or flight. As we know, this functions to keep us safe when we are faced with a true physical threat. However, a chronic state of fight or flight can be responsible for elevated inflammation and hormonal imbalances that leave us vulnerable. As with any pattern we have developed, a change can only be brought about by increasing awareness and practice of a new pattern that better serves us. This is where conscious breathing comes in. Use the following technique in a time of calm so you are familiar with the practice and then progressively incorporate into the day when you need it most.

1. In an upright and seated position, place your hands on your belly to feel the expansion of the diaphragm.

2. Inhale through the nose to a count of 4 seconds.

3. Pause for second at the end of the inhale.

4. Exhale through the nose to a count of 4 seconds.

5. Continue this cycle for several minutes to allow the parasympathetic (opposite of fight or flight) nervous system to kick in. Be certain to relax the neck and upper shoulders.

Maintaining your balance is key, particularly for individuals going through cancer treatment. So, if a muscle conditioning program is hard to keep up through the holidays, this bare minimum program will maintain critical muscle function to keep you upright and moving safely. And besides, these "kitchen sink" exercises can be done while you prep those healthy holiday veggies.

1. Side Kick-Outs

Holding onto a stable surface and standing up straight with your low belly muscles drawn in, kick leg out to side without counter balancing to the opposite side
Repeat 15 times on each side

2. Marching

Holding onto a stable surface and standing up straight with your low belly muscles drawn in, bring knee up towards chest in marching fashion without pushing the hips forward
Repeat 15 times on each side

3. Kick-Backs

Holding onto a stable surface and standing up straight with your low belly muscles drawn in, keep knee straight and kick back, squeezing gluts
Repeat 15 times on each side

Boogie down during the holidays to keep the blood pumping and calories burning. While reveling at your parties is wonderful, we mean getting out there and holding true to your walking routine. Hopefully you don't deviate too far from a healthy eating plan, but those calories burned on your walks will keep your weight in check. Cardiovascular exercise stimulates a long list of positive effects. It stabilizes blood sugar levels, burns calories, stimulates mood enhancing hormones, increases digestive motility and increases balance to name just a few.

Walk 5 hours a week for the greatest benefit
Dispurse those hours throughout the week
Maintain a brisk pace that feels safe to you and leaves you energized and not run down

So keep yourself in your holiday plan so when it comes time to plan for others, you can engage with grace and give with true joy!

Go Green...For A Healthy Beverage!

2009-11-25T14:47:00.000-08:00

So what's all the fuss about green tea? The research is saying that it's a heck of a lot more than just fuss. The benefits of green tea and cancer prevention are being presented quite clearly in study after study. The hard working compounds responsible for these positive actions in the body are antioxidants called catechins. In several laboratory studies, these phytochemicals have been found to be powerful inhibitors of cancer growth through a number of different mechanisms. They act to scavenge oxidants before they form free radicals that can damage cells and they inhibit the growth of tumor cells. One study in China involving over 18,000 men found that tea drinkers were about half as likely to develop stomach or esophageal cancer as men who drank little tea, even after adjusting for smoking and other health and diet factors.

What does this mean for all of us? This is yet another marvel from the plant world that we can add to our arsenal of disease fighters. The studies found that 3 grams or about 2 cups of tea a day provided the measurable benefits. It packs a big punch and has less than a third of the caffeine of coffee. Change your allegiance to this green leaf and your body will give thanks. If you must avoid caffeine alltogether, use the following tip to do it chemically-free and easy.

- In mug, pour just enough hot water over tea leaves or bag to cover.
- Steep for about 45 seconds and discard water. This removes almost all of the caffeine!
- Re-fill mug to the top and steep until ready. Enjoy!

Spice It Up! Turmeric for Health

2009-11-18T12:56:00.000-08:00

Is there a reason why the four most common cancers, lung, prostate, breast and colon, are 10 times lower in India? Dr Bharat Aggarwal of the cytokine research laboratory in the Department of Experimental Therapuetics at M.D. Anderson thinks so. Curry, which is a staple of the Indian diet contains a spice called turmeric. The primary polyphenolic compound found in turmeric is curcumin. It's anti-inflammatory effects have been known in Eastern medicine for thousands of years. However, it has only been within the last 15 years that the west has discovered it's potent health benefits. Dr. Aggarwal and colleagues have conducted studies showing it's capacity to reduce the inflammatory response, inhibiting the proliferation of tumor cells, induce their self-destruction, and discouraging the growth of blood vessels feeding tumors. Curcumin is being studied extensively for the anti-inflammatory effects it appears to have on a number of ailments of which the root are the inflammatory process gone awry. It is a substance worth taking a good look at. It can be added to the diet by preparing traditional Indian dishes and adding to soups and teas. The compound is available in supplement form. If going this route, talk to your doctor about any possible interfence with other drugs or supplements and be careful to not exceed 500 mg, the dosage that has been studied for safety and effectiveness. If nothing else, keep this Indian gem on your health radar. If M.D. Anderson's Cancer Center thinks it's worth the time and money, chances are good that it will shine even brighter in the future!

Healthlinks Lifestyle Network - Nutrition and Cooking Series - Recipe from Cooking Class "Healthy Holiday Baking"

2009-11-16T15:24:00.000-08:00

While holiday baked goods are a treat we all look forward to, our blood sugar is offput by the overload. We may notice a bit of a change in our energy due to the stresses brought on by the season. So, by overindulging in these sweets we add to the body burden that the holidays bring. This tasty pumkin pie recipe will feed your taste buds and leave your insulin levels singing sweetly. Palm sugar's low glycemic index and 1 to 1 ratio with table sugar makes it an easy and healthy substitute. So celebrate the season and have some energy in reserve to move the body and keep off those unwanted pounds!

Gluten Free Pumpkin Pie
Recipe compliments of Forbes Nutritional Consulting, LLC

1 1/2 cups milk
½ cup egg white1 tbsp. kuzu (we used tapioca)
1 tsp. vanilla
2 cups pureed or mashed cooked pumpkin
1/2 cup rice flour (or GF flour of your choice)
2 tsp. baking powder
3/4 cup palm sugar
1/4 tsp. ginger powder
1 tsp. cinnamon
1/2 tsp. nutmeg
1/4 tsp. ground cloves
1/2 tsp. salt

-Preheat oven to 350 F.
- Spray a 9-inch deep dish pie pan with cooking spray. (I used a Pyrex dish, and it came out with no sticking.) A deep dish is recommended because this pie will rise a lot during cooking but will fall back down as it cools.
- Put the first five ingredients in the blender, and blend well.
- Add the pumpkin, and puree.
- Add the remaining ingredients and blend on high for 2 minutes, stopping to scrape the sides a couple of times to make sure everything is thoroughly blended.
- Pour into a pie pan and bake for about 60 minutes. The top and edges should be brown, but the edges should not be over-done. (Since this is a custardy pie, using the standard toothpick or knife test does not work; it will remain somewhat moist in the center, but it shouldn't be uncooked.)
- Remove from the oven and allow to cool on the counter. For best results, refrigerate until chilled before eating.
Makes 8 servings, each containing 153 Calories (kcal); 1g Total Fat; (7% calories from fat); 3g Protein; 34g Carbohydrate; 0mg Cholesterol; 264mg Sodium; 3g Fiber.

Red Meat - Health or Hazard?

2009-11-05T15:38:00.000-08:00

The answer to this question is not as cut and dry as we would like it to be. However, when it comes to cancer prevention and survival, the evidence on this subject brings more clarity. The connection to colon cancer has been well established for years, but red meat consumption and other types of cancers, such as breast cancer, have more recently gained a solid research base. A Harvard study published in the Archives of Internal Medicine in November of 2006 found that red meat intake, which includes beef and pork, increases risk for breast cancer in premenopausal women. The study followed over 90,000 women between the ages of 26-46 and concluded that there was a strong correlation with estrogen and progesterone positive breast cancers and consumption of more than 3 weekly servings of red meat. In addition, a study conducted at Harvard University in an analysis of almost 15,000 male physicians in the Physicians’ Health Study, found that men who consumed red meat at least five times per week had a relative risk of 2.5 for developing prostate cancer compared to men who ate red meat less than once per week.

While red meat has some redeeming qualities, such as protein and iron, the deleterious effects on the body are numerous. High fat foods are known to increase estrogen levels in women and testosterone levels in men which are risk factors for the development of cancer. In addition, HCA's (heterocyclic amines) and PAH's (polycyclic aromatic hydrocarbons) are produced during the cooking of meat, which includes pork and fish. The higher the temperature, the greater the production of these compounds which are believed to increase cancer risk. To add insult to injury, all meats are devoid of the protective effects of fiber, antioxidants, phytochemicals, and other helpful nutrients. The kicker with red meat in terms of cancer development, is the added risk associated with a specific type of iron found in it. Heme iron, which is found in animal products, stimulates the production of N-nitroso compounds in the intestines. These compounds are know carcinogens and in human studies it was specifically red meat that was responsible for high gut concentrations.

For many, the thought of giving up red meat is all they can bear. If avoiding red meat is out of the question for you, consider dramatically reducing intake to no more than once a week. Choose meat from grass-fed animals to eliminate hormone and antibiotic exposure and look for recipes that keep the cooking temperature low. Make meat the exceptional treat and do your health a great favor.

Are You Flu Proof?

2009-10-26T14:43:00.003-07:00

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

2009-10-21T12:29:00.000-07:00

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?

2009-10-15T14:20:00.000-07:00

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?

2009-10-14T13:59:00.000-07:00

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?

2009-10-08T14:25:00.000-07:00

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.

Hyperinsulinemia - Risk for Breast Cancer?

2009-09-30T13:05:00.000-07:00

Hyperinsulinemia is defined as an abnormally high level of blood insulin. This is commonly caused by some degree of insulin resistance which is often seen in individuals with higher than normal levels of body fat. However, hyperinsulinemia can be seen in non-obese individuals even though it is rare. An analysis of 1651 women enrolled in the Women's Health Initiative Observational Study, conducted by researchers at Albert Einstein School of Medicine, found that elevated blood insulin levels were associated with increased risk of breast cancer. Previous studies did not isolate women using HRT and those who were not as well as those who had higher blood estrogen levels, a known risk factor for breast cancer.

So what does this mean for all of us regardless of BMI (body mass index)? Even though high BMI is a known risk factor for breast cancer, it means that following a healthy diet to control blood sugar levels is critical for all individuals. Avoiding refined carbohydrates and sugar is important in preventing blood sugar spikes and consequent elevations in insulin levels. In addition, balancing the macronutrients of protein, fat and carbohydrates regardless of refinement, is key for each meal consumed. At each meal the carbohydrate consumption should be limited to 15 to 20 grams and protein, fat and fiber (component of plant foods), should be in relative balance so that blood sugar levels are maintained at an even keel. This principle applies to breakfast, lunch, dinner and snacks for the best possible outcome. Always start with whole foods whether it be fruits, vegetables, grains or the infrequent meat product. Monitor the grain intake at 15 to 20 grams of CHO and add moderate amounts of fat and protein. Be more liberal with the fiber as it is powerful in helping slow the rate of sugar absorption and is essentially calorie-free. After cooking this way for awhile, you will become use to the process. You will wonder how you ever managed before with the energy you've gained from eating more balanced.

Sigg Water Bottles - Does Yours Have BPA?

2009-09-23T11:36:00.000-07:00

On September 1st of this year, the CEO of SIGG, manufacturers of the popular metal water bottle, released a public letter announcing a startling fact. Prior to August 2008, all water bottles were manufactured with a lining containing trace amounts of BPA. According to their CEO, they commissioned independent studies to test their bottles for leaching of this chemical bisphenol A (BPA). They claim that their bottles were safe and did not cause added exposure to this known carcinogen. Nonetheles, it is a pervasive chemical and the last place we need to find it is in our water that we have spent time and money to filter and make safe from chemicals. Bisphenol A has been found in air, dust and waterways, but the bulk of our exposure results from use of food and beverage containers. SIGG has stepped forward and vowed to make good on their misjudgment on lack of product transparency. The public apology and information on how to exchange your old bottle can be found by following the link below to their website.

Act before October 31st to get this offer!

http://www.mysigg.com/bulletin/

The Sun Vitamin - Could You Be Deficient?

2009-09-21T13:18:00.000-07:00

The Sun Vitamin or Vitamin D is actually not a vitamin at all. It is a prohormone that is necessary for a number of functions in the body from sustaining blood calcium levels, to promoting bone formation to supporting strong immune function. A prohormone is a substance that is a precursor to a hormone. This important prohormone that our species has gleaned from the interaction with sunlight has slowly lost it's hold on us. According to a continually growing body of evidence, that loss is costing us dearly in terms of health. A study published in the July issue of the Annals of Epidemiology suggests that "higher serum levels of the main circulating form of vitamin D, 25-hydroxyvitamin D, are associated with substantially lower incidence rates of colon, breast, ovarian, renal, pancreatic, aggresive prostate and other cancers". The study concluded that raising the national minimum year-round serum 25-hydroxyvitamin D level to 40 - 60 ng/ml would prevent roughly 58,000 new cases of breast cancer and 49,000 new cases of colorectal cancer each year.

So should we throw caution to the wind and lounge lizard our way through the summer? The rays of sun that cause D synthesis are also the rays that burn our skin. UVB rays are strongest between the hours of 10 and 2 during the summer at higher latitudes and stronger for longer daylight periods in lower latitudes. It's the bad burn from UVB rays that cause changes to the melanocytes in our skin which are the cells affected in the deadliest form of skin cancer; malignant melanoma. So while exposure to UVB for Vitamin D is important, staying in the sun for too long unprotected can cause significant sun damage. Light skinned individuals need 10-20 minutes and dark skinned individuals need 90-120 minutes of sun exposure. The other consideration is exposure to UVA rays. Until recently, most sun screens did not provide broad spectrum protection against this other sun ray. UVA is responsible for the browning effect and penetrates into the deeper layers where it can cause damage to the basal cells of the innermost layer of the epidermis. This can cause the ever common basal cell carcinoma.

Enjoying the sun wisely is important to boost our vitamin D levels and for a host of other health benefits such as boosting seratonin levels. However, between the months of September and May those who live at latitudes of 40 degrees or greater will not produce adequate levels of this nutrient, even on a bright and sunny day. In fact, a study conducted at Boston University Medical School showed that human skin exposed to sunlight on cloudless days in Boston (42.2 degrees N) from November through February produced no Vitamin D at all. Some Vitamin D can be obtained by consuming fish such as wild-caught salmon and sardines as well as eggs (D from the yolks). Healthcare providers are now using the new data to suggest that individuals should use supplemental vitamin D in the form of D3, also called cholecalciferol. Doctors are becoming versed in the issues related to vitamin D deficiency and are also ordering blood tests to check blood levels. The recommended safe dose has shifted from 400 IU's to 2000 IU's per day.

Talk to your doctor about testing your blood to see if your body is maintaining the minimum as reviewed in the newest literature. The importance of this vital nutrient cannot be underestimated in the face of such profound research. So enjoy a little sunshine for your health.