A Healthy Immune System

Your immune system is a very delicately balanced, fine-tuned process.  If you do not have a strong immune system, you are more likely to be someone that will be prone to chronic disease.  Whether that means things like chronic flu, colds and bronchitis or more serious ailments like cancer depends on how weak and compromised your immune system is.  If you are chronically ill, you need to take a step back and determine what is causing the weakness in your immune system and correct it.

There are foods and lifestyles that boost your immune system and those that break down your immune system.  Let's look at the negatives first.

Alcohol - anything in excess is bad for the body.  A cup of wine every now and then is good for the body since it has many good enzymes in it.  However, the high carbs and high sugars (in certain alcohols) are damaging to the body.  They overload the liver and make it difficult for the white blood cells to kill germs in the body.
Sugar - we just had a discussion about good sugars and bad sugars.  White refined sugar taxes the body in general.  8T or the equivalent of 2 sodas suppress the immune system and cause the liver to go into over drive.  In addition, it reduces the ability of the white blood cells to do their job by as much as 40%.  Do you want 40% of the germs in your body to thrive? 
Food Allergens - most of us don't realize that we have food allergies until they slap us in the face.  If you have issues with indigestion, bloating, cramping, constipation, or diarrhea - you have a food allergy.  Food allergies or sensitivities cause problems with your immune system because your white blood cells begin destroying good things.  Your body is thrown into chaos and begins destroying itself.
Fat - again we are back to excess.  Eating excessive amounts of fried foods, fatty foods, and the wrong type of fats reduces the ability of the white blood cells to do their job.  Again, reducing their ability to destroy germs.
Prescription Drugs - again... excess.  If you are chronically ill, you probably have filled your body with antibiotics that actually weaken your natural immune system.  An example - when you get stung by a bee or mosquito, your body immediately sends histamine to the site.  It doesn't send histamine to your entire body - JUST to the part of your body that was stung.  When you take a drug for an illness, it doesn't just go to fight the germs in the part of your body that is ill - it spreads throughout your body and not only kills germs, but kills the white blood cells that are naturally fighting the illness as well.

So, basically our "standard bad foods" are the ones you need to reduce or remove from your diet.  Now, onto the good foods and healthy lifestyles.

Vitamins C, B, & E all help strengthen your immune system.  They each have a separate function but together they build strong cell walls, increase the reproduction of white blood cells, and enhance their germ fighting capabilities. 
Cartenoids are found in orange fruits and vegetables as well as some green vegetables including spinach and kale.  They are very important in the germ fighting capabilities of your white blood cells.  They also promote cell communication necessary for fighting proper germs.
Bioflavenoids protect the cell structure from environmental toxins, hence increasing the strength of the cellular wall. 
Garlic enhances the multiplicity of germ fighting cells and increases the efficiency of the same cells.
Selenium boosts cancer fighting capabilities of the body.
Omegas - The Omegas are the essential oils necessary for your body to function properly.  They enhance the white blood cells capability to destroy germs.

As for the lifestyle, you need to remain active.  Even when you are not feeling well, it is vital for you to get at least 30 minutes of sunshine and at least 30 minutes of activity daily.  Both of these build up your tolerance and a stronger physical body promotes a stronger immune system.

Here's to a healthier stronger you!  Blessings... E

Healing after Surgery

There are many challenges to surgery.  It is best that one strengthen their immune system prior to surgery so that they are able to heal faster after.  Drink LOTS of water.  Your body will be inundated with poisons during surgery - anesthesia is one of the harshest chemicals you can give your body and it takes a while to get it fully out of your system.  Your body is weakened during surgery and needs to rebuild its strength.  Certain foods will help and others will hurt your recovery.

Colloidal Silver and Honey are your natural antibiotics.  Begin a colloidal silver regiment one week prior to surgery and continue for ten days after surgery.  Honey should also be started a week prior to surgery and continued for thirty days after surgery. 

Garlic / Green and White Tea are your high antioxidants.  White tea has higher amounts of the antioxidants you want than Green.  3 - 4 cups of either tea daily is recommended.  As for the garlic - if you are not one to like the taste of garlic in your food, take garlic capsules (follow box instructions). 

Water..water..water...water... got it yet?  Remember that both ingestion of enough water daily and using it to soothe your body while bathing is essential.

Vitamins A, B, C, K - These vitamins help with immune system and cellular regrowth - make sure you are getting plenty in your foods - and if you are weak in diet for these specific vitamins ensure that you are getting them through supplements... yes, I am recommending supplements if you can't get them through foods as these are critical to rebuilding and strengthening your body after surgery.

Recommended reading: http://www.herbcompanion.com/health/Holistic-healing-for-surgery.aspx
Recommended reading: http://www.wellsphere.com/complementary-alternative-medicine-article/surgery-recovery-best-ways-to-promote-natural-healing-and-a-speedier-recovery/400054

Blessings... E

"The Finer Side of Fennel"

Fennel has never been a part of the menu for my family.  Why?  I have no idea.  I have never had any good recipes to test out with it... so when I found an article and a recipe in Environmental Nutrition's February 2011 paper (http://www.environmentalnutrition.com/) I thought I would give it a shot. 

So a little history of fennel.  Fennel is a native plant of the middle east / Mediterranean.  In Greek history it has been used to increase courage before a battle, ward off evil spirits, stave off hunger, cure bad breath, and help cure digestive ailments.  It is said to have been a gift from the gods to bring knowledge to man.

Fennel is in the same family as dill, parsley, and cumin.  All parts of the Fennel plant can be used - seed, root, stalk, and leaves (dill-like).  You have a fresh stalk if the stalk and bulb are white and firm, it carries a light licorice scent, and it shows no sign of flowering.  Fennel (1 cup) has 11% of the DV for dietary fiber, 10% for potassium, 8% for manganese, and 6% for folate (B9). It is also high in Vitamin C and antioxidants.  The bulb is primarily used for salads and sandwiches.  When cooked the bulb is usually paired with seafood, fish, or veal.  The stalk and leaves are added soups and stews. 

Radicchio, Pear and Fennel Salad with Anise Orange Dressing
Serves 6

DRESSING
1/2 C fresh squeezed orange juice
2/3 C clear honey
1 tsp fennel seeds, coarsely ground
1/4 tsp fresh ground pepper
1/2 C extra virgin olive oil
SALAD
1 fennel bulb with fronds (1 1/4lbs) quartered lengthwise
2 organic d'anjou pears
1 3/4 lbs radicchio (2 medium heads), thinly sliced

Dressing: whisk together all dressing ingredients until well combined.

Salad: tear enough fennel fronds into small sprigs to measure 1/2 cup.  Trim fennel stalks flush with bulb and discard stalks.  Cut out and discard core of bulb.  Then cut bulb lengthwise into think strips.  Core pears, then julienne into 3" long matchsticks.  Combine fennel strips and fronds with the pears, radicchio, and dressing.  Toss well. 

Nutritional information per serving: 140 calories, 1g protein, 14g carbohydrates, 9g fat, 27mg sodium, 4g dietary fiber.

Enjoy!!  E

Tea Benefits

There are so many nutritional benefits to tea I cannot name them all.  Let's discuss the different types of tea, the benefits of tea, and where to get your best teas.  I have friends that know much more than I do about tea - so if I am wrong with any of the information I provide - I KNOW they will set us all straight!  :)  Here are the most common types of tea.

Black Tea - Goes through the most processing.  Tea leaves are picked and set out to wilt in the sun.  Then, they are twisted and crushed to ferment and fully oxidize in the sun.  This process changes the color of the leaves black when complete.  There are different types of black tea - typically named for the region in which the tea is grown (i.e. darjeeling, assam, and ceylon).  Black tea has a stronger, sometimes more bitter flavor and higher caffeine levels than other types of tea.

Oolong Tea - Is a hybrid of Black and Green tea.  It is also wilted but only partially oxidized.  There is a wide range of Oolong teas some almost black, some almost green. 



Mighty Athena - Green Tea



Green Tea - There are two different types of green tea.  Primarily the Chinese variety is roasted to dry the leaves.  And the Japanese style to steam dry the leaves.  Green tea leaves do not go through the fermentation stage like black and oolong teas.  Green tea has a grassier / flowerier flavor and fragrance and much lower caffeine levels.

White Tea - Is the least processed of all tea.  The top leaves and bud are picked very early in the season while the white hairs are still on the plant and the bud has not opened yet.  They are not fermented, nor are they roasted / steam dried but let dry naturally in the sun.  The flavor is much more delicate and sweeter than any other type of tea and is often mixed with fruit.  It has the lowest amount of caffeine.

Herbal Tea - Is a combination of herbs, flowers, and fruits - anything except tea leaves.  Herbal teas are typically used to heal maladies. 

Up until recently, I have always gone to the store and chosen a variety of different prepackaged teas - usually green, white or herbal.  My cousin introduced me to Phuong Le a master Tea Craftsman.  And OH MY GOSH!  I had no idea what I had been missing out on... all these years wasted! :)  To enjoy her fabulous teas, you will need a diffuser - she has them on her site too.  AH-MAZING!  I can't say enough.  Her teas are all organic and hand crafted. 

So, what are the benefits of tea?  Tea has a high concentration of antioxidants.  White tea having the highest concentration.  High in Vitamin C which boosts immune system and helps promote healthy skin.  Tea contains polyphenol which fights certain cancers.  It is known to soothe the digestive tract.  Tea lowers cholesterol, boosts metabolism, and regulates blood sugar levels.  It is also a detoxifier and a stress reliever.

Visit Phuong's site - my favorite so far is definitely Mighty Athena - but I am trying new ones every day!  She has new combinations that were just released... enjoy!!  http://www.iloveono.com/

Thank you Tracie for introducing me to Phuong.  And to Phuong, thank you for the bright and shining star you are - you are a good role model for us all.  Blessings...E

Minerals / Vitamins

Depending on your diet you will more than likely need more vitamins / minerals.  We have all heard of yin and yang.  This is the delicate balance that exists in every facet of our existence.  Our health also maintains a yin / yang balance  Eating only fruits and vegetables tips the balance heavily in the yin direction.  Eating only animal protein tips the balance heavily in the yang direction.  Both are unhealthy. 

Here is a general overview from one extreme to the other from Michael Tierra's book "the way of herbs":
Extreme Yin
  - watery fruits (orange), small fruits (hawthorn, juniper, lycii)
  - small fruits (cherry, blueberries), flowers (chamomile, honeysuckle, elder)
  - leaves (spinach, comfrey, alfalfa, skullcap)
  - roots (carrot, parsnip, turnip)
Balanced between Yin & Yang
   - seeds (rice, sunflower, oats), neutral roots / bark (echinachea, slippery elm, sassafras)
   - dairy (cheese), bitter roots / bark (rhubarb, genatian, cinnamon)
   - fish (tuna, salmon), long roots (dandelion, burdock, ginseng)
   - poultry (chicken, turkey)
Extreme Yang
   - red meat (beef, pork, venison), processed roots (rehmannia, red ginseng)

How do we get from here to the discussion of minerals and vitamins?  If we are eating a properly balanced diet rich in a full spectrum of colors and textures, you should have no need for supplements.  However, we not always have the ability to obtain enough of the proper nutrients in our foods.  If you eat a primarily Yang diet (meat & potatoes) you are more likely to have a deficiency in vitamins.  If you eat a primarily Yin diet (fruits & vegetables) you are more prone to mineral deficiencies. 

Below is a SHORT list of important Vitamins and Minerals - please remember that ALL vitamins and minerals are important... if you feel you are lacking in any you should strive to change your diet to better accommodate your body's need than to take supplements.... if you can help it.

Iodine - we have discussed in depth iodine deficiency.  This is one mineral that can be very difficult to obtain naturally.  Tuna, Salmon, Iodized Salt, and root vegetables that have been grown in iodine rich soils are all good sources of iodine.  Iodine works primarily with your metabolism and thyroid, which is the reason that many people are misdiagnosed with Hypothyroidism instead of iodine deficiency. 

Recommended reading: http://www.organicfacts.net/health-benefits/minerals/health-benefits-of-iodine.html

Calcium - we all know about calcium and its benefits to bones, but there are more health benefits of calcium in our diet - heart health, proper weight management, fights cancer, and helps maintain a healthy alkaline level (cancer can't live in an alkaline environment).  Foods rich in calcium include salmon, tuna, spinach, broccoli, oranges, almonds, soybeans, and peas.  It is important to note that for proper absorption the proper compliment of magnesium must be taken, if it isn't taken naturally.

Recommended reading: http://findarticles.com/p/articles/mi_m0NAH/is_1_32/ai_81391090/

Zinc - Zinc's best known benefit is that it strengthens the immune system (healing, rebuilding cells, and skin), it also aids in the absorption of minerals and vitamins, also aids in healthy vision,  helps balance blood sugar, aids in proper weight management, and is anti-inflammatory.  Foods rich in zinc are oysters, wheat germ, veal liver, sesame flour / tahini, beef, pumpkin / squash / watermelon seeds, chocolate, lamb, and peanuts.

Recommended reading: http://www.vitamins-nutrition.org/vitamins/zinc.html

Recommended reading - Mineral Chart: http://www.healthalternatives2000.com/minerals-nutrition-chart.html

Vitamin B Complex - The entire group of B vitamins is very necessary for good mental health, strong immune system, healthy skin and muscles, promotes cell growth, and a wide variety of other benefits, much too long of a list to provide here.  Foods rich in vitamin B include liver, beef, turkey, brazil nuts, tuna, oats, avocados, legumes, and bananas.

Recommended reading: http://en.wikipedia.org/wiki/B_vitamins

Vitamin C - we all know that vitamin C helps fight colds and boosts our immune system, it also helps promote healthy skin and collagen, helps lower cholesterol, helps fight Arteriosclerosis (hardening of the arteries), and it helps keep us young! All of your fruits are a good source of vitamin C the best however, are

broccoli, bell peppers, kale, cauliflower, strawberries, lemons, mustard and turnip greens, brussels sprouts, papaya, chard, cabbage, spinach, kiwifruit, snow peas, cantaloupe, oranges, grapefruit, limes, tomatoes, zucchini, raspberries, asparagus, celery, pineapples, lettuce, watermelon, fennel, peppermint and parsley.

Recommended reading: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=109

Recommended reading - Vitamin Chart: http://www.healthalternatives2000.com/vitamins-nutrition-chart.html

High Cholesterol

One of the most frequent questions I get is about High Cholesterol.  One of my best friends works out (he is a blackbelt in both Hapkido and Tae Kwon Do), is tall and slender, eats all the right foods, and still has to work to control his High Cholesterol.  Sometimes your genes / heredity really make you work to stay healthy. 

So, until my friend had High Cholesterol, I didn't know the basics of it... good cholesterol and bad cholesterol, good oils, bad oils... it is all quite confusing... they have done a pretty good job though to educate the general population about the basics of Cholesterol.  So that we are all on the same page - a brief overview.  Cholesterol is a fatty substance that is made in the liver.  When you get your Cholesterol tested you should be given three numbers - your total count, your HDL (good), and your LDL (bad) cholesterol.  Your total number should be below 200mg/Dl.  60mg/Dl is considered good for your HDL.  129mg/Dl is considered good for your LDL.  The higher the HDL and the lower the LDL the better.  And your triglycerides should be under 150mg/Dl. 

As I alluded to above, exercise and diet both play a big part in healthy cholesterol numbers.  Exercise is one of the most effective ways to reduce cholesterol numbers.  One of the ways it helps is that he helps to move the LDL to the liver to be broken down.  The more vigorous the exercise the better - you should be doing a minimum of 30 minutes of cardio daily.  Not only does it help break down the bad cholesterol but it also increases the number of your HDL.  So you get double benefits with exercise.  Maintaining optimal weight is also a factor with cholesterol as carrying excess weight increases the LDL that the liver must process.

Certain foods help keep your body alkaline and help maintain good cholesterol numbers - you might be surprised at several of them... almonds, walnuts, oatmeal, blueberries, salmon / tuna, red wine, soy, extra vergin olive oil, cayenne, green tea, apples, shitake mushrooms, artichoke, garlic, avocado, and dark green leafy vegetables.  And again, if there is a list of what you should eat... there is also a list of what to stay away from: fast food, fried food, processed foods, junk food, dairy, tropical oils, and sweets / baked treats.  You also have herbs that help - fenugreek, cayenne, garlic, hawthorne berries, flax seed, ginger,

Since LDL is broken down in the liver, good liver health is necessary... which means lowering alcohol and caffeine intake and increasing the intake of foods high in B complex vitamins, magnesium, vitamin C, vitamin E, zinc, and iron.  Green leafy vegetables, broccoli, organic fruit juices, nuts, seeds, legumes, cabbage, cauliflower, kale, and brussles sprouts.

Exercise and Eat your way healthy. :)

Dragging a Weight...

Most of us get tired and run down on occasion, but are you one of the millions of people that have chronic fatigue?  Even first thing in the morning are you exhausted?  Do you feel like you are dragging around a 20 pound weight?  What causes it?

There are several possibilities - let's hit the obvious that I am not touching - not getting enough sleep, drinking two pots of coffee every day, drinking sodas and caffeinated drinks right before bed.  Those are the "DUH" reasons.  Dehydration, Hypothyroidism, Anxiety, Anemia, Adrenal Fatigue, Nutritional Deficiencies, Stress, Pharmaceutical Drugs, and several diseases all can cause chronic fatigue. 

You need to figure out what your issue is, and resolve it - otherwise, the problem will continue to manifest - possibly in more damaging ways.  Your body sends out warnings when things aren't right - when you need to FIX something (Mental, Diet, Exercise) and when you ignore the small warning signs, all that happens is that larger more pressing ones occur. 

In the meantime.... here are some suggestions for the warning sign of fatigue:
1. Get enough sleep - most people need about 8 hours of sleep every night.  If you have problems getting to sleep or staying asleep try 30 minutes of light exercise, yoga, or Pilate's.  Turn down your lights 2 hours or more before you want to go to bed.  Turn down music/tv volume same amount of time before bed.  Drink something warm 30 minutes before bed - stay away from sugary and/or caffeinated drinks. 
2. Light exercise / yoga / Pilate's first thing in the morning.  Wake 20 minutes before usual and spend the time to meditate and exercise your body before getting started.
3. Shower in the morning.  add some scented soap or bath salts that invigorate your senses.  Scent is a great way to wake up your mind as well.
4. Turn on all the lights in the room you begin your day in.  Light wakes the senses and mind.
5. Take your daily herbs and supplements.  Emergen-C is a great supplement that I take all winter long - it has both Vitamin C and Vitamin B in it and can be taken up to 4 packets a day... I recommend as a preventative only one a day - first thing in the morning.  Vitamin B is a mental booster and will help charge you up.
6. Ginkgo Biloba is a mental booster.  Will help give more of a positive outlook on the day. 
7. Goji is the "happy" fruit.  I don't like the flavor of the juice straight - but mixed with cherry (my favorite) it isn't bad.  you only need about 1/2 a cup to feel the effects.
8. Turn on some lively, bouncy music in the morning - make sure it is something with a positive beat and a positive message.

Wake up your senses...

Carpal Tunnel Syndrome

My family is plagued with Carpal Tunnel Syndrome.  My aunt has had the surgery, my mother has had the surgery - both on both wrists, I have it, and now my daughter has it.  I can not have surgery because I scar VERY badly and they are afraid that it will cause more problems. But my daughter has it bad enough right now that she must choose what direction she wants to go. 

What is Carpal Tunnel?  Here is a link with pictures and the FORMAL definition for those that need all that... http://www.medterms.com/script/main/art.asp?articlekey=2642.  You have tubes running from your arm through your wrist into your hand that "houses" all your nerves.  If you do repetitive things (type on a keyboard, run food over a scanner, etc) those tubes or "tunnels" swell and put pressure on your nerves - in extreme cases cause nerve damage and claw-like hands.  This pain can be felt running up the underside of your arm to your wrist, or across your shoulders... sometimes it appears to be completely unrelated to your wrists. 

In addition to repetitive motion, sleeping patterns (curling your hands under you while you sleep), and some diseases - hypothyroidism, obesity, diabetes, arthritis, pregnancy, and trauma (damage to the wrist or hand) can also be factors.  Dehydration can be a factor as well as not getting enough of your omegas (3-6-9) or B Complex - especially B6 / B12.  They really don't have any definitive answers as to why some people get it and others do not, but it does seem to run in certain families.

Simple changes for mild Carpal Tunnel, an ergonomic keyboard is probably the most important change you can make.  I was shocked at the difference.  I hated using it for the first week, but after I got used to it, I couldn't go back to the old style - within five minutes of typing on the old style, my wrists would throb.   Also, splints work great to stabilize your wrist to help reduce swelling and to stop you from curling your wrist when you sleep.  I must admit I was a wrist curler... and the splint helped a LOT.   Add more vitamin C and B complex foods to your diet.  These two vitamin combinations both affect your skin as well as your immune system and are very important to your physical well being.  I have said it before - and will say it again, I LOVE Emergen-C - hate that it is fizzy, hate that it gags me, but LOVE the affects and the energy I get back.  Emergen-C gives you both the Vitamin C and the B Complex you need.  You can take up to 3 - 4 a day, but once a day is enough unless you are sick.  I don't recommend them after lunch - B Complex helps you mentally and you may be too wired to sleep if you take later in the day.

Anti-Inflammatory foods will help reduce the swelling - kelp, wild salmon, turmeric, shitake mushrooms, green tea, papaya, blueberries, extra virgin olive oil, broccoli, and sweet potatoes are your best sources.  And several of these cover your higher vitamin C and B complex needs.

If there are anti-inflammatory foods, you can be well assured there are inflammatory foods as well.  These foods you should stay away from - eggs, organ meat, processed foods (fast food / frozen dinners), sweets (excluding dark chocolate), sodas, fried foods, caffeine, alcohol, corn and corn products, nightshade foods, and some dairy products.

You ALWAYS want to keep your diet Alkaline - this allows your body to fight cancer, tumors, and illnesses and win.  An Alkaline diet will also reduce the inflammation.

So... what to do.  As I said - keyboard and splint should be your first two investments.  Diet change would be next.  If you still suffer, there are simple exercises you can do along with yoga, acupuncture, acupressure (for those of us wimps that are afraid of needles), hot/cold compresses. 

A doctor can tell you definitively if you have it or not, they will do some "shocking" tests - which tests the nerve activity to see how severe your Carpal Tunnel Syndrome is.  Cortisone shots / Motrin / Splints are their first level for mild to moderate Carpal Tunnel.  Surgery is for severe.  Surgery has come a long way, but still requires 6 week recovery between each wrist.  There are endoscopic and laser options.  Everyone I talk to on the natural medicine side says to do as much as you can before you choose surgery.  Even with the best surgeons, you have no idea how your body will react and what the outcome can be.  But not addressing and solving your issue with Carpal Tunnel Syndrome can be just as debilitating. 

Good Luck!  E