Serenity Natural Health - Serena Ma

Ahhh...insomnia

2010-07-20T03:04:00.006-04:00

Generally I sleep well. I'm the girl on the airplane who is drooling before takeoff and stays that way till landing. 99% of the time, I'm asleep within 5 minutes of my head hitting the pillow, but when insomnia hits, I'm up all night. It's just past 3am now, and I've been trying to get to sleep for the past 5 hours.....

Ok, so I haven't been super diligent the past 5 hours. For instance, now I'm at my computer typing away when I should probably be counting sheep or something.

We have all suffered from insomnia in one form or another - whether it's difficulty getting to sleep, difficulty staying asleep, or restless sleep.

From the Chinese Medicine perspective, it can be from imbalances from the Heart, Liver, Spleen, Kidney, or even Gall Bladder channels, or too much heat. This may come from stress, worry, anxiety, depression, pain, shock, irregular eating habits, overwork, exhaustion, blood loss, or hormonal imbalances. Acupuncture with Chinese herbs is very helpful.

From the naturopathic perspective, it's important to figure out the cause of the insomnia and to address that, whether it's stress/anxiety, hypoglycemia, hormone imbalances, or others. This can be addressed with food, supplements, sedative herbs, and lifestyle changes. It's important to have proper sleep hygiene --

Maintain a regular sleep schedule
No stimulating activity 2 hours prior to bedtime
No naps during the day
Use the bed for sleep
Make sure the bedroom is dark & quiet, as well as comfortable
Clear your mind -- practice thought stopping or count your breath

It's clear to me why I have insomnia now. There has simply been too much on my mind lately (stress/Liver Qi stagnation/cortisol level is high at night) + my erratic schedule + the heat. I can see it as: Liver Qi stagnation causes internal heat which agitates my shen (spirit or mind). Thinking back, yes I have been using less covers lately and usually I like the heaviness of blankets to help me sleep. That heaviness settles my spirit. Long Gu and Mu Li are Chinese herbs that are indicated for this.

Tonight, I haven't practiced any of the above to help me sleep since I know this is transient. But, overall, I need to manage my stress better and adopt a regular sleep schedule, since I don't want this to become a regular occurrence. And, I'm going to prescribe myself Chinese herbs.

For those of you who suffer from insomnia, sure you can resort to your ambien, lunesta, etc, but there's likely something going on that needs to be addressed. I urge you to find a naturopath and/or acupuncturist for help.

Till then, sleep well.

Exercise with Friends

2010-07-14T09:23:00.008-04:00

You want to get healthier? I could put this mantra on replay:

Eat well & regularly.
Avoid toxins.
Manage stress.
Exercise.

I've heard all the excuses, as I've used them myself. I've been a slave to the gym since college. And looking back at those 10+ years, I've noticed that I was going most regularly when: 1) I had a set schedule therefore scheduled gym-time in, or 2) I work out with friends. There's research supporting this - that people push themselves harder if there's company, as well as improving relationships with your mate. Right now I still go to the gym...alone (which makes it more difficult)...but now I've added yoga.

I've been doing yoga at YogaWorks SoHo with my friend H who works there. Each week, we figure out which class(es) we can take together and put it into our schedules. Now, other friends have joined, so I'm also trying to fit in classes with them too. It's fun to exercise with friends. Last Sunday, after an Iyengar class, we sat & drank tea before we all parted ways.

Earlier this month, I got a bike for running errands in Brooklyn. Last Saturday a quick errand with my boyfriend turned into a ride to Union Square in Manhattan and back. Sure, he (a personal trainer) had to physically push me while going over the bridges. He says he was concerned that I was going so slowly that he thought I'd fall over. Haha!

The benefits of exercise are extraordinary:

increase HDL (good) cholesterol
lower blood pressure
strengthen the heart and lungs
promote healthy blood sugar levels
build and maintain healthy muscle, bones, and joints
boost the immune system
reduce stress, anxiety, and depression
help manage weight
improve self-esteem
help you sleep better
enhance sexual pleasure and performance

Get healthier? Instead of catching up with a friend over a drink, meet up for a bike ride, a run outdoors, or try a class together! Now to meet H in 2 hours for yoga....

It's CSA Season!

2010-06-21T14:27:00.009-04:00

When I was in medical school in Seattle, I had always looked forward to my CSA delivery. My box of fresh vegetables forced me to try new vegetables and new recipes. Well I finally joined one here in NYC and rediscovered my love for this.

We, New Yorkers, are extremely lucky to have amazing nearby farms, in the Hudson Valley, as well as Long Island. Just Food is an organization which has been connecting local farms to NYC neighborhoods since 1995 -- they have the entire list of CSAs in NYC, if you want to read up about it.

But what is a CSA? It stands for community supported agriculture. Those who join pre-pay their farmer at the beginning of the growing season for a share. Each week, you would receive a "share" or box of vegetables from the farm. The farmer benefits with cash flow for the season, and the consumer benefits with local, super-fresh produce. Half-shares are often available, with pickups every other week.

My farm is Garden of Eve in Long Island, which is a certified organic farm. This past week, I received 2 full bags of greens -- bok choy, lettuces, spinach, snow peas, cilantro, kale, and garlic scape.

Garlic scape? What is this? It's the shoot, or top part, of the garlic bulb -- and oh so delicious. I made a pesto out of the 5 scapes I had received and it was perfect on a baguette. So garlicky and fresh!! I only wish we would have received more scapes -- luckily they are at my food coop and can be found at the farmer's market now.

If you run across garlic scapes, try them out. Medicinally, garlic: stimulates digestion and cardiovascular circulation, is antibacterial, supports immune function, protects the liver, and lowers triglycerides and cholesterol.

Pesto -- combine the following in a food processor:
5-6 garlic scapes (cut into small pieces)
1/4-1/3 cup shredded Parmesan
1/3 cup slivered almonds
enough olive oil till it a pesto-y paste

Enjoy!

Open House -- June 24th at 6pm

2010-06-17T03:19:00.009-04:00

Click on the invite to RSVP. I hope to see you there!

Safely achieving that summer tan

2010-06-14T16:44:00.009-04:00

Every summer, I get a phone call from my mother: "Nana, bu sai tai hei!" Translated: Nana (my childhood nickname), don't get too dark!

In Chinese (and other Asian) cultures, it's beautiful to be fair-skinned. While living China in 2006, I noticed popular facial creams that lighten the skin. What!? Why would anyone do that? It's a good thing I live in the US, because I have my father's dark-skin. In Western culture, we envy others' tans; tanning salons are common, as well as tanning creams, to achieve that sun-kissed look.

But beware!! Last month, research came out stating that tanning beds are more dangerous than previously thought -- the risk of melanoma was 74% higher for those who use tanning beds, compared to those who didn't. These were for people who reported more than 10 years of use, more than 100 lifetime sessions, or spent more than 50 hours in tanning beds. The World Health Organization now classifies tanning beds as carcinogenic and bans them for those under 18 years of age, however age doesn't matter -- it's how much you're exposed to this concentrated UV light -- so everyone who fake-bakes needs to be careful or just stop this habit.

On top of that, the Environmental Working Group only recommends 8% of the tested 500 sunscreens this 2010 season. A form of vitamin A, retinyl palmitate, found in 41% of this year's sunscreens, has been found to possibly accelerate the development of skin tumors and lesions, therefore elevating skin cancer risk! Further, 60% of sunscreens tested have oxybenzone, which is a hormone-disrupting compound.

So you think a higher SPF will protect you then? WRONG! A higher SPF (50+) product provides you with a false sense of security, therefore people tend to stay in the sun longer on a single application. Research shows that these people get as many sunburns as those who use a lower SPF, and they absorb more damaging UVA radiation, which high SPF-products don't effectively block. Also, the high SFP products contain more potentially hazardous ingredients linked to tissue damage and hormone disruption. No, thank you.

Sunless tanning lotions also have its dangers associated. First, sunless tanning lotions contain DHA (dihydroxyacetone) which degrades to free radicals when exposed to sunlight -- this is what darkens your skin. Free radical damage is what we're trying to avoid, since it's linked to tissue damage. Some have reported an allergic skin reaction to sunless tanning lotion, so test a small patch first. Sunless tanning lotions also give a false sense of protection -- they provide very little to no sun protection at all. It's important to be applying the approved sunscreen regularly. And like sunscreens, not all are made equally -- some are better than others.

So what now? I love being tan myself. The best protection is to wear clothing and a hat, but who wants a farmer's tan? Visit the Skin Deep website. From there, navigate to "Sun Protection" -- you can find sunscreens and sunless tanning products that have been reviewed for toxins in products.

A rating of:
0-2 low hazard
3-6 moderated hazard
7-10 high hazard

Even better, here is the EWG's 2010 Sunscreen Guide. See if what you're using makes the cut! And there's plenty here to read for more information.

What am I going to do?

Use only an EWG "approved" sunscreen -- I'm going with Badger brand this season.
Forget the high (50+) SPF and reapply sunscreen regularly, especially after I'm in the water or after a good sweat.
Find shade and wear sunglasses.
Use an after-sun product that's been approved by the EWG to moisturize my skin after sun exposure.
Stay hydrated -- I generally recommend 64 oz (2 L) of filtered water per day, with excess sweating and sun exposure, shoot for at least 96 oz or 3 L (depends on activity level, body size, caffeine use, and duration of sun exposure).
Be seasonal -- eat that salad, the more colorful the better. These provide antioxidants that fight free radical damage. Ok, I cheat here and do a green drink which give me 10 servings of fruits and veggies, on top of my salad and/or other veggies.

Everyday Chemicals -- Dr. Serena's Story

2010-05-28T08:58:00.005-04:00

Is it just me or are you feeling bombarded with information about chemical pollutants? First, there's the oil spill which I'm in partial denial about. Plus this past week in the New York Times, these articles were published: Domestic Detox: Extreme Home Cleaning (5/26/10) and Study Finds Supplements Contain Contaminants (5/25/10). This month's New Yorker has an excellent piece: The Plastic Panic: How worried should we be about everyday chemicals?

** TOXINS ** CHEMICALS ** PESTICIDES ** ENDOCRINE-DISRUPTORS ** CANCER ** Eeep! This is enough to tempt me to move to the cleanest place on Earth, Tasmania, and to become a sustainable farmer. But, I live in New York City, and I feel as strongly now than ever, that my job is here.

We are creating a toxic world, and it's not a surprise that there's a consequence to this -- the planet's wellness and our own. I'd like to share the reason I am passionate about organic foods and the avoidance of toxins.

I was born and raised in Beaumont, Texas. Sounds nice right? Some have this romantic view of Texas, that I rode a horse to school, but the reality is I grew up in an area home to the largest petrochemical plants and refineries in the country. Just this week, the EPA announced that they may federalize the Texas Air Program due to its continued violations of the Clean Air Act. I remember going to the beach and wiping tar off my feet after swimming in the Gulf of Mexico -- it's frightening to imagine what it's like now.

It doesn't take a rocket scientist to notice the pollution in Southeast Texas. Whenever I return home to Beaumont, the air stinks of chemicals. As a child, my family would often drive the 90 miles to Houston, and at certain points on I-10, I would hold my nose outside Beaumont (near the Goodyear plant) and around Baytown, due to the overwhelming stench.

Overall I thought I was a healthy child but was curious about my medical history. Often, we didn't consult with my doctor since my problems didn't seem serious, or I just didn't tell my parents. :)

Nothing too weird but enough to make me wonder:

I had mumps in the 1st grade. And yes, I had been vaccinated against it. I distinctly remember this since I was embarrassed of one chipmunk cheek, then the other, a few days later.
Chickenpox twice? This happened to me. Ok, I'm suspecting I had an immune deficiency -- did my body not create antibodies?
Hives. As a teenager, I realized that certain body lotions would cause it, therefore I switched to more natural brands. Since the switch, I've been fine. This has made me aware of chemicals in cosmetics. Also, during college, I'd be "that girl" who would break out in hives, occasionally (not always), whenever I had beer with shellfish. It makes perfect sense now -- my liver wasn't able to handle all the toxins.
In high school, I thought I had tumor and never had it checked out due to embarrassment. It was a perianal abscess.
Plus my tongue was geographic; it was ugly, and the coating had holes all over it.
I was never diagnosed but I suspect I have mild asthma. When I was 15, I suffered for a few months with a nonstop, violent cough. The doctor ordered a chest x-ray, suspecting pneumonia. No, x-ray was fine. (I was still put on antibiotics.) In med school this recurred, but at that time I listened to my own lung sounds -- wheezy.
Most have allergies but mine were horrible in high school and everything I go back, I'm reminded of that.
And most disturbing, up until a few years ago, my menstrual cycle was completely unpredictable -- often skipping up to 8 months.

Otherwise, I felt healthy and was full of energy but something was just "not right". So back then, I tried to figure out how these were connected and what's the cause.

In college, it's no wonder that I changed my major from Chemistry to Human Physiology. As a Chemistry major freshmen year, we spent 8 hours/week in the lab, not including lecture. I wasn't fond of the chemicals -- my clothes had holes in them from accidental acid splatter. We often worked under the fume hood. It was a reminder of the power of chemicals. Human Physiology, however, was fascinating -- learning how the body works. I switched.

In Chinese Medicine, all the organs/channels are related to a sensory organ. The lungs are related to the skin. I did not grow up with clean air, and my skin was trying to show me that. I was generally inflamed due to the toxins.

I've been a working experiment. For a few years now, I've been conscious and have tried to avoid chemicals/pesticides in my food, in my home, and in my cosmetics. This past year, we added a HEPA air filter in the bedroom. Now I have slight allergies well-managed by diet and supplements, rarely get sick, breathing is fine, my tongue looks good, monthly periods, no abscess, no hives. Just last Friday, I enjoyed some beer with a plate of mussels. No problem.

Some friends and family think I'm a bit extreme. We have a soy, non-toxic mattress with organic sheets. Drano? No, I use baking soda + vinegar + hot water. My restaurant preferences have even changed -- opting for those that source from local farms and/or use organic.

But I'm healthier than I've ever been.

Yes we live in a world of plastics, toxins, and chemicals, but we can also choose to avoid it as much as possible, and hope that better government regulation will one day follow.

I urge you to read the above linked articles -- it's well worth your time.

Weekend of Compassion: His Holiness the Dalai Lama came to NYC

2010-05-25T11:13:00.007-04:00

What an incredible weekend I just had.

It started Saturday. I met up with my first cousin once removed (I had to look this up -- basically he's my mom's 1st cousin.). Uncle Wang and his wife were in town from Beijing. I had spent time with him there in 1996 and in 2006. Luckily, a friend of theirs Uncle Pan, accompanied them who lives in Jersey and is bilingual (my Mandarin is elementary but we have always been able to communicate despite that.).

Upon meeting them, I asked Uncle Wang what he wanted to see in NYC. Prepared to finally go to the Statue of Liberty, I discovered that they had been to NYC before, so weren't interested in anything but sitting down and talking to me. I took them to my favorite teahouse in the East Village, and we spent the afternoon talking about family, health, the economy, world peace, and China, past and present. Pretty good for elementary Chinese, right? I wish...thanks to Uncle Pan for translating when needed. :)

When they left they showered me with gifts, and with tears in his eyes, we wished each other well with hope to see each other soon. My mom and Uncle Wang didn't know each other growing up. She was raised in Taiwan; he was raised in China at a time when all communication to and from China was blocked. They reconnected in the 1980s. From the first time Uncle Wang met me in 1996, he has treated me like his own daughter and has unconditionally loved and accepted me. His wife Aunt Chen said to me (in Chinese): "He's just so happy to see you." I am happy too.

The next day, I'm sitting in Radio City Music Hall serendipitously next to a friend whom I hadn't seen in over a year, listening to His Holiness the Dalai Lama speak of compassion, inner beauty, friendship, self-centeredness, anger & fear -- all this cross-legged on stage with his robe on and a maroon Indiana University visor on his bald head. :)

His Holiness reminded me of what I already know but have either forgotten or have been too busy to practice. It's tough in New York City, everyone out for himself, but no, it's not!! We live in a great place and a great time. His Holiness mentioned that he's hopeful for the future. We are more altruistic now than we have ever been. Sure, we are surrounded by designer labels & fancy cars, but in New York City, we are also surrounded by charitable foundations & events raising money for great causes. We have renown universities, and we are home to the United Nations. We have CSAs in most neighborhoods, connecting us with local farmers & we have community parks. The Dalai Lama stressed the importance of a universal "we" -- the "we" versus "them" mentality just doesn't work.

His Holiness opened with compassion, mentioning studies with newborns treated with affection yielding a more compassionate person. Hurt rats licked by a companion exhibited faster recovery time. Baby monkeys raised with their mothers were happy and playful; those separated were sad. The increased frequency of using the words "I" and "me" is associated with a greater chance of a heart attack.

Humans are social beings. Happiness and health come from feeling loved and safe, which we receive from friends and family. His Holiness mentioned that friendship is based on trust. Yes, we must trust and be compassionate towards one another. Sure, we may be hurt if we have misplaced our trust, but I suppose that's a risk we must take. Life goes on.

I was reminded why I fell in love with Naturopathic and Chinese medicine and will always remember my teacher Dr. Ding explaining the concept of holism. The human body is a whole and interconnected, which means the mind affects the body, and the body affects the mind. The world is a whole. We interact with our environment, and the environment interacts with us. Think about this, on a physical level and a spiritual level.

My Sunday ended with my dear friend (the first one I met when I moved to NYC) over for dinner to watch the finale of "Lost". Sure, we were disappointed in the ending but now that I've given it some thought, it's quite beautiful. Jack Shepherd had his faults and problems, but he trusted and loved a group of people, and that, allowed him peace to move on.

Thank you to His Holiness the Dalai Lama, to my family, and friends who remind me of what really matters.

I'm Moving!! ...but not far.

2010-04-27T08:31:00.003-04:00

It's been a while since I've posted a blogpost. I apologize. The good news is that I'll be moving my practice down the street to 63 Greene St -- here's a map.

This is very exciting for me, as I'll have more availability to see clients. Also, the room is slighter larger (with windows), which will hopefully be more comfortable for me and you. But what I'm ecstatic about is that I'll be working out of Mackenzie Chambers Pilates. It's a beautiful but super low-key studio. I admit, at first, I had my reservations about this -- whether it would be comfortable for you to be waiting in a pilates studio, possibly during a pilates session.... But as I've gotten to known Mackenzie & met some of her clients, I feel this space is more relaxing (and less hectic) than my current location on Spring St.
Here's a pic of it now (I'm redecorating):

Starting May 1, 2010, Serenity Natural Health will be located (still in SoHo):

63 Greene St, Ste 402
New York, NY 10012

I hope to see you there!

Why You Should Think Twice Before Using Antibacterial Soap and Such...

2010-04-09T13:16:00.005-04:00

Just yesterday, the FDA reported that there are "valid concerns" for TRICLOSAN.

First BPA, now TRI....what? Triclosan is registered by the EPA as a pesticide. It was first developed as a surgical scrub for medical professionals. It's an antibacterial chemical found in liquid soaps, hand sanitizers, dishwashing liquids, shaving gels, socks, workout clothes, and toys. Yes it's practically everywhere. The CDC says that it's even found in the urine of 75% of the US population!

Like BPA, there are laboratory tests demonstrating its interference with the endocrine system, particularly the thyroid gland. By mimicking thyroid hormone, it blocks the receptor site and prevents normal thyroid hormone metabolism.

Triclosan is also a chlorophenol. Potentially when combined with chlorine in tap water, triclosan can form chloroform gas - a known carcinogen. However, in studies, this is unlikely. More likely is the conversion to intermediates that convert to dioxins, when exposed to UV radiation. (Dioxins are highly toxic pollutants.)

Chlorophenols and dioxins are persistant organic pollutants. What that means is these chemicals stick around and accumulate in our environment (i.e. water supply), food, and our bodies (fat cells).

Another concern is the development of drug-resistant bacteria and viruses now with the widespread use of antimicrobials. Keep in mind that this is also killing the friendly bacteria in our bodies, needed for functions such as immunity and digestion.

Many common household products contain triclosan, such as:

Clearasil Daily Facewash
Dial
Colgate Total Range
Pepsodent
Mentodent

Frightening, isn't it? Not to fear Purell users. Purell is alcohol-based and does not contain triclosan.

What can YOU do?

Avoid these products -- For a list of products containing triclosan and those that do not, please browse the Environmental Working Group's SKIN DEEP Cosmetic Safety Database. For example, here's their list of liquid hand soaps that contain triclosan; and here's their list of liquid hand soaps that do not contain triclosan.
Detox and lose the excess fat -- These toxins are stored in our fat cells. Detoxification involves minimizing toxic exposure while enhancing detoxification pathways in the body. This is best done under the supervision of a health care professional.
Be organic -- Avoid harmful chemicals in your household, food, and environment. These all stick around.

Here is yesterday's Washington Post article. Please contact me for more information.

Ten Things to Fight Allergies Naturally

2010-03-30T14:53:00.004-04:00

I've already written about allergies last year: Springtime Allergies. Well, it's that time of year, so I'm going to do it again.

I love Spring -- birds chirping and building nests, flowers peeping, sandals on, sunlight later... But for many it's not always so pleasant: itchy/watery eyes, sneezing, and a stuffy nose.

I suffer from Allergic Rhinitis (AKA allergies) but they are not nearly as severe as before. Allergies are a over-reactive immune response to pollen, dust, animal dander, etc, releasing histamine and leukotrienes, which in turn cause swelling, itching, and mucus production.

Here are Ten Things you can do Naturally to Fight Allergies (it works for me):

Omega 3 Fats: Most likely you're not getting enough, unless you eat fish 2-3 times per week. I recommend at least 2000 mg total omega-3 fatty acids per day (in the form of fish oil).
Buffered Vitamin C: Vitamin C counteracts inflammation. You must take high doses though. One guy found relief at 12,000 mg (12 grams) per day -- for reference, that's 12 Emergen-C packets (not that I recommend that - it has added fructose in it - yikes!). High dose vitamin cause loose stools, so start with 3,000 mg (in divided doses) per day and increase to 10,000 mg per day, if tolerated, of buffered vitamin C.
Nettles: You can find this as either a tea, tincture, or in capsules. It's a plant (stinging nettles) easily found growing in the Pacific Northwest. Nettles is a natural antihistamine.
Quercetin: This strange sounding substance is a bioflavonoid found in the skin of apples and onions. It has a strong affinity to mast cells. Mast cells release histamine and serotonin when stimulated; quercetin stabilizes mast cell membranes, so that these pro-inflammatory substances do not get released.
Eliminate Dairy: Dairy (among other foods) is pro-inflammatory and mucus-producing.
Eliminate Sugar: Sugar, like dairy, promotes inflammation and mucus production.
Be Organic: Pesticides and herbicides are toxins to the body. Toxins are a major source of inflammation. It's important not to just eat organically, but to live it, meaning toxin-free household cleaners, detergents, etc.
Clean air: This is so important. We recently purchased a high-end air purifier for the bedroom and I've noticed a significant change. I rarely wake up with sinus congestion anymore. Clean air also means to avoid cigarette smoke, air pollution, exhaust, dust. Get an air purifier for the bedroom -- you spend many hours everyday. There are also plants that are natural air purifiers. Here's a list from NASA: http://www.extension.umn.edu/yardandgarden/ygbriefs/h110Indoorair.html.
Detoxification: Well if toxins are a major source of inflammation, then a detoxification or cleanse helps. This is best done under the care of a health professional.
Acupuncture and Chinese Medicine: Acupuncture commonly sees allergies as an attack of "Wind" with underlying Qi deficiency (defensive "wei", lung, and kidney). Acupuncture works!! It's most effective when used in combination with Chinese herbs, to correct those deficiencies as well as release wind.

Everyone is different, thus everyone responds differently. It's best to consult with a naturopathic doctor and/or acupuncturist for a more personalized approach for allergic rhinitis.

Time to Spring Clean!

2010-03-22T22:54:00.002-04:00

After a gorgeous long weekend in NYC which coincided with the vernal equinox, there's no doubt that Spring is here. According to the 5-Elements of Chinese Medicine, spring is the time of wood; it's the time for growth and hope. It is the time of the Liver and Gall Bladder, therefore it's particularly important to take care of these organs during this season, or else negative emotions like such as anger and frustration (also related to Wood) may arise.

I often explain to my patients that in Chinese Medicine, the liver is responsible for the free flow of Qi and blood. When this flow gets interrupted, many problems may present -- such as lack of energy, anger, headaches, menstrual difficulties, infertility, insomnia, digestive complaints, pain...this list can go on and on...

What interrupts Liver Qi flow then? In Western medicine, one of the major jobs of the liver is as a filter, detoxifying substances in our blood, such as drugs, medication, alcohol, pesticides, herbicides, pollution, hormones, sugar. Stress and emotions also affect the liver by preventing it from functioning optimally. The more of these substances (medications, alcohol, pesticides, pollution, hormones, sugar, stress) that are present in our blood, the harder the liver must work. When the liver is overburdened, Liver Qi gets stagnant, which affects the entire Qi of the body.

It is important to take care of the liver always, but particularly in the Spring.

Some ideas that facilitate the movement of Liver Qi are: exercise, deep breathing, acupuncture, and meditation. But I want to elaborate on the importance of detoxification.

The liver filters blood from the portal vein -- which comes from our intestines into our liver directly. This blood is rich with nutrients (from foodstuff)...and all its additives that come with food. The most important and beneficial thing you can do for your liver is to adjust your diet so the liver doesn't need to spend its energy processing what comes in, but can start handling what's stored in your body. FYI -- toxins are stored in fat cells in the body. Researchers in Korea actually found that even a 5-day vegetarian diet + monk-like activities resulted in lower urinary levels of antibiotics and phthalates (1). {Wow! Just imagine the beneficial effect of detoxification before pregnancy -- scientists have found BPA in cord blood, plus who knows what else -- we can reduce that burden on the baby by cleaning mom!}

I usually recommend detoxification programs where you can still eat. I recommend a whole, non-processed organic foods diet, as well as the elimination of sugar, caffeine, alcohol, drugs, and foods that may be difficult to process, like gluten, egg, dairy, and soy. By feeding your body a simple, easily digestible diet, you are reducing the "toxic" input into the body. In the meantime, I recommend supporting the liver with either supplements, teas, acupuncture, herbs. And, I recommend aiding in toxin elimination -- increasing fiber intake to create bulk for stool (which also binds toxins), increasing water intake, and other ideas such as castor oil packs, saunas, and/or dry skin-brushing.

Not all detoxes are the same, just as not as people are the same. For the best results, it's best to contact a health care professional before undergoing a detox. S/he can help choose what's right for you!

1) Ji K, Kho YL, Park Y, Choi K. Influence of a five-day vegetarian diet on urinary levels of antibiotics and phthalate metabolites: A pilot study with "Temple Stay" participants. Environmental Research, In Press, Corrected Proof, Available online 12 March 2010.

Low Blood Pressure -- Nothing to Brag About

2010-03-12T07:13:00.006-05:00

Have your ever felt dizzy or lightheaded when you get up too quickly? Perhaps you've experienced a bit of low blood pressure -- orthostatic hypotension. This is a drop in blood pressure greater than 20/10 mmHg upon standing.

Recently I've been confronted with many cases of hypotension (low blood pressure). Generally hypotension is when systolic blood pressure is 90 mmHg or less, and diastolic blood pressure is 60 mmHg of less. I become concerned when someone has blood pressure and consistently complains of light-headedness and dizziness. Other symptoms include: blurred vision, clammy skin, depression, fainting, fatigue, weakness, nausea, palpitations, rapid/shallow breathing, and thirst.

Blood pressure is the measure of pressure exerted by blood on the vessel walls. More commonly we hear about the risks of high blood pressure, however, low blood pressure is also a problem that should not be ignored.

So what causes low blood pressure? Well, anything that would reduce pressure on the walls -- blood volume (anemia) and the inability of vessels to constrict ensuring proper blood flow to vital organs. Hypotension can be caused by pregnancy, heart problems, diabetes, endocrine problems, blood loss, severe infection, severe allergic reaction, eating disorders, and medications.

If you consider yourself healthy and have low blood pressure, then you must consider this. Hypotension can also be due to:

Low blood volume caused by simple dehydration -- generally, adults should drink at least 64 oz of clean water per day (more if you exercise or have alcohol/caffeine). When you exercise or sweat a lot, you lose water and electrolytes; it's important to supplement with electrolytes (particularly sodium) after long workouts.
Anemia (qi and/or blood deficiency in Chinese medicine) - get labwork taken so you can rule that out. If so, then you must take care of anemia, whatever type it may be.
Postprandial hypotension - when we eat, our digestive system needs a large blood supply to process food; this affects blood supply to the rest of the body. This commonly occurs in the elderly and can be helped by eating smaller, more frequent meals (4-5 small meals per day).
Adrenal insufficiency - The adrenal glands has two parts: the adrenal cortex and adrenal medulla. The cortex maintains salt and water balance in the body. The medulla produces adrenaline under stress. Certain drugs and oftentimes constant stress "fatigues" the adrenal glands. This could be stress from worry, nutritional deficiencies, or anything else that produces constant adrenal stimulation, eventually tiring the glands out. Caffeine (as blogged on last time) should be avoided as it depletes the adrenals in the long-run, however conventional doctors actually recommend coffee to help with low blood pressure. Caffeine does temporarily raise blood pressure, but the long-term effects actually exacerbate adrenal insufficiency.

If you have blood pressure lower than 90/60 and often get dizzy, get it checked out. It's not healthy. Hypotension can cause fainting which can result in injuries from a fall. It can also cause organ damage to the kidney, heart, and brain, from the lack of blood/oxygen. And it's possibly a sign that you're adrenals are fatigued, and you are not operating at optimal health.

What's the Deal with Coffee?

2010-03-06T08:36:00.004-05:00

Is it good for you? Is it bad for you?

The health claims for coffee include: lowers gout risk, anti-cancer properties, diabetes prevention, protection against Parkinson's disease (for men), reduced risk of Alzheimer's and dementia. Some of these positive effects don't seem related to its caffeine content, rather to its high antioxidant content (dark berries would be a better choice). There needs to be more research regarding these claims and whether coffee consumption is more beneficial than perhaps...a healthy diet full of fruits and vegetables -- because aren't there better antioxidant options out there?

One positive thing about coffee is that it is a cholagogue, which means it promotes the flow of bile. This is helpful for gall bladder disease (gallstones), as well as liver disease (cancer, cirrhosis). In addition, it may be helpful for those who tend to be constipated, as it acts as a stimulant, increasing peristalsis (contractions in the digestive tract). As a stimulant, it is also a short-term aid with concentration and alertness. Quick-fix.

But its stimulant effect is also why coffee is more harm than good. Wikipedia defines caffeine as a "psychoactive stimulant drug". Seriously. This stimulant drug triggers your pituitary gland to secrete ACTH which signals your adrenal glands to produce adrenalin (epinephrine). Adrenalin is the "flight-or-fight" hormone, which is great if we are being chased by a bear, but when is that the case? And what are the consequences of constant stress hormones production? A path towards adrenal exhaustion:

fatigue
non-refreshing sleep
feeling overwhelmed
low stamina
slow to recover from injury or illness
brain fog
poor digestion
poor immune function
food or environmental allergies
PMS
low blood pressure
difficulty handling stress
decreased sex drive
need for naps

Any of that sound familiar?

I often see patients who suffer from adrenal exhaustion simply from the extreme stresses in their life (work, family, etc). Coffee accelerates this and just adds fuel to the fire -- quickening the pace towards exhaustion. From the Chinese Medicine perspective, I relate this to Kidney deficiency. Interestingly, the adrenal glands sit on top of each kidney, and Kidney deficiency signs/symptoms include: fatigue, soreness of back and knees, frequent urination, nocturia. If yin or yang is affected, there could also be: dizziness, impotence, decreased sex drive, central obesity (think cortisol obesity), insomnia. And of course, Kidney deficiency affects the Qi of the entire body manifesting as low immunity, poor digestion, lassitude, depression.

In addition, coffee is associated with: cancers (roasting produces 19 known rodent carcinogenic compounds), a digestive irritant, causing anxiety, increases in LDL cholesterol, increase in stillbirths, iron-deficiency anemia, and coronary artery disease.

I'm not on a anti-coffee crusade. Personally I don't drink it, but if someone is using it as a "pick-me-up" and has any of the adrenal exhaustion complaints, then I would encourage one to quit. It's a "psychoactive stimulant drug" and can be compared to sugar as a quick energy boost. But the long-term consequences make it not worth it (for me, at least). Like sugar, use coffee as a treat -- on weekends or special occasions.

(Now I can't talk about coffee and not mention the importance of choosing organic coffee. Coffee is the heaviest chemically treated food commodity in the world! Synthetic petroleum based fertilizers are used, which seep into our soil. And because coffee normally grows in the shade, man has created sun-resistant coffee tree-hybrids, resulting in mass deforestation. If you choose to purchase coffee, at least buy shade-grown, fair-trade, organic coffee.)

Acupuncture and depression during pregnancy

2010-02-25T22:32:00.005-05:00

It is estimated that 10-20% of women struggle with depression during pregnancy, which is supposed to be the happiest time of a woman's life. So, what options do these women have? Prescription antidepressants? There is increasing concern that prescription drug treatment may harm the developing fetus.

Well good news! Research from Stanford University, published in the March issue of "Obstetrics & Gynecology", shows that acupuncture reduced 50% of depressive symptoms in pregnant women who were previously diagnosed with major depressive disorder. The women in this study were anywhere from 12-30 weeks pregnant, and were given treatments 2x per week for 4 weeks, then weekly for 4 more weeks, totaling 12 treatments over a course of 8 weeks. Looking at the study, it was quite well-designed with a treatment group, acupuncture specific for depression, and two control groups - 1) acupuncture not related to depression, and 2) prenatal massage. The women in the treatment group had a greater decrease in symptom severity and greater response rate. Here is the link to the study: Acupuncture for Depression During Pregnancy.

In this study, treatments had minimal verbal communication, no counseling, no dietary advice, no background music during treatment, and no Chinese herbs. All of which are included in an appointment with me (and other practitioners). I would think that all that would further improve treatment outcomes.

In Chinese medicine, we talk about congenital qi -- the qi that we are born with. This comes from our parents and is formed at conception. It is thought to be affected by just about everything -- emotions of parents at conception, nutrition during gestation, exposures to toxins while in the womb, and most certainly, the mother's mood during pregnancy.

Untreated depression in pregnancy can contribute to: preeclampsia (a condition of high blood pressure during pregnancy), poor weight gain, and even suicide. A recent London study has even found a link between depression during pregnancy and antisocial behavior in kids (Depression During Pregnancy Linked to Kids' Behavior Problems).

Acupuncture is safe, nourishing, gentle, and even helps with other aspects of pregnancy (pain, nausea, etc). With few options for depressed pregnant women and the potential consequences, if left untreated, it's great news that acupuncture is (and I quote the researchers) "a viable treatment for depression during pregnancy."

Rule 49 - Eat slowly.

2010-02-19T09:18:00.003-05:00

I'm guilty of this and I know most of you are too: inhaling our food.

Digestion starts in the mouth. Mastication (chewing) helps to increase the surface area, so that enzymes in saliva (alpha-amylase and lingual lipase) can start to break down starch (carbohydrate) and fat. The more you chew, the easier it is for your digestive system:

less stress is placed on the esophagus with smaller portions vs big chunks
stimulates hydrochloric acid production in the stomach
allows food to move more easily from the stomach to the small intestine
stimulates secretion of digestive enzymes & bicarbonate from the pancreas into the small intestine -- all needed for healthy digestion and eventually absorption
maintains a healthy probiotic population in your colon

I'll explain. There are 3 phases to digestion: the cephalic, gastric, and intestinal phases. The cephalic phase is initiated by sight, smell, taste, and chewing. This phase starts the secretion of hydrochloric acid, enzymes, and contractile activity. The more time you spend chewing, the longer the cephalic phase is, thus giving your digestive system more time to gear up, get ready, and go. You can think of it as a warm-up before a long workout. Chewing also relaxes a muscle at the lower end of the stomach called the pylorus - this is the "gate" between the stomach and the small intestine. The opening of this gate (relaxing of the pylorus) allows the movement of food, so it doesn't just "sit there" in your stomach. With the proper juices flowing and motility, your digestive system breaks down food more efficiently and completely, allowing for proper absorption of nutrients into your body. By the time your food has traveled to your large intestine (or colon), intestinal bacteria will break down remaining food fragments, which causes gas. Excess food fragments from poorly digested foods causes excess activity here, resulting in more gas and overgrowth of certain bacteria.

Do you get heartburn? Feeling that food is stuck in your stomach? Pain after eating? Feel bloated? Lots of gas? Undigested food in your stool? Low energy?

This could all be because you're not chewing enough. By not chewing, your digestive system works harder, eventually exhausting itself. In Chinese medicine, we call this damaging your Spleen Qi - and that affects entire Qi of the body.

It's so simple -- toddlers can do it. Chew your food! It's better for your health, and you'll probably eat less and enjoy the quality of your food more. Some say to chew 25 times before swallowing, I've also seen 100 times. Just chew till it's not recognizable anymore, and as Michael Pollan reminds us:

Put down your fork between bites.

Rule 40 - Be the kind of person who takes supplements - then skip the supplements.

2010-02-18T07:28:00.004-05:00

Michael Pollan mentions a great topic here that I'd like to elaborate on. I often get asked my opinion about supplements. Most recently, a patient of mine forwarded me this article - The Vita Myth: Do supplements really do any good?

The article is a bit harsh, but I agree with most of it. First off, one-a-days are useless. When I have somebody take a multivitamin, it's usually 6-8 pills a day, which turns most people off. Seriously, how do you think they can pack all those vitamins and minerals into one pill? For me, the best vitamins are from real food.

A vitamin regimen needs to be tailored for each individual. Some people with certain conditions may need more support - like iron for those who have iron-deficient anemia, bone minerals for women with strong family history of osteoporosis and/or high risk factors. And fish oils for all of us, unless you eat a lot of fatty fish.

Currently, I'm working with a cancer patient and recommend higher doses of certain nutrients, as her chemotherapy treatment is depleting her of them. Antioxidants and cancer has been and will always be controversial. I've seen research where it has been beneficial, even helping chemoagents destroy cancer cells. On the flip-side, there's also rationale that antioxidants may protect cancer cells during treatment from being destroyed. Again, it's best to consult with a naturopath, so that a supplement regimen can be customized to each and every situation.

The article mentions the possibility of the placebo effect with supplementation and hints that it may be a complete waste of money. True, it may be. I'm not a big fan of buying supplements at GNC, The Vitamin Shop, even Whole Foods, because oftentimes they don't carry quality supplements. ConsumerLab.com independently tests products using highly specific HPLC methods and writes reviews on them. For instance, a recent review of ten milk thistle supplements (herb commonly used to benefit the liver) found that only one met its claims! Meanwhile sales of milk thistle in the US reached $95 million in 2008. There needs to be regulation in the supplement industry.

At my office, I recommend and supply products that use the highest quality ingredients; these companies also conduct independent tests to assure consumers of what they are buying. Currently the FDA (U.S. Food and Drug Administration) regulates supplements under the Dietary and Supplement Health and Education Act of 1994 (DSHEA), which is a joke. Under DSHEA, manufacturers need to ensure that their products are safe, and that they are not making misleading claims. DSHEA benefits supplement manufacturers, not you. A supplement does not need FDA approval to be sold; the manufacturer is responsible for its safety, not the government. A product just needs a label with a descriptive name stating that it is a "supplement", the name or place of the manufacturer, packer, or distributor, a complete list of ingredients, net contents of the product, and a "supplement facts" label. There are no rules on supplement serving size or the amount of nutrient in the product. The FDA does not analyze the contents of dietary supplements.

On February 3, 2010, Senators John McCain and Byron Dorgan introduced a bill S. 3002 - The Dietary Supplement Safety Act. Although I stand behind the idea that dietary supplements needs to better regulated, the bill would limit access to supplements for all of us. The bill would give the government control of what we could and could not buy, allowing them to even make some supplements illegal. Can't you smell it already -- big companies would be able to buy their way in, whereas smaller possibly more legit companies would go out of business? You can contact your senator now to oppose this bill: http://capwiz.com/naturopathic/issues/alert/?alertid=14692986.

Back to Pollan's point, the kind of person who takes supplements is one who is concerned for his/her health - probably exercises, eats whole grains, fruits & vegetables. Be that person. If you are healthy and eat the right foods (avoiding fake food), you can probably skip the supplement aisle where you shop. Depending on your symptoms, you may need a couple or none at all. Ask your naturopath.

Don't be the type of person who relies on a pill for your nutrients - it may not all be there. Quoting Hippocrates (again):

Our food should be our medicine. Our medicine should be our food.

Rule 35 - Eat sweet foods as you find them in nature.

2010-02-17T07:09:00.003-05:00

I picked this rule out because Michael Pollan's point is: "...don't drink your sweets." As he further states:

Humans are one of the very few mammals that obtain calories from liquid after weaning.

You think Jamba Juice is healthy? Sorry, but it's not. I used to get Mango-a-go-go; 16 oz (their small size) provides 280 calories, 59 grams of sugar, and 2 grams of dietary fiber. Their "power" (large) size comes in at 550 calories, 117 grams of sugar, and 4 grams of dietary fiber. (BTW a cup of sliced mango is 107 calories, 24 grams of sugar, and 3 grams of dietary fiber; for perspective, a Big Mac without cheese is 576 calories.) What's interesting is that Jamba Juice now has a Jamba Light line. So they know that their juices are just a bunch calories and have now gone light?!!

In Jamba's nutrition section online, they state that "fructose is better for you" than the other sugars and that "good calories come from fruit and other natural sources". Jamba, any good thing can become bad when done in excess. Come on, you know that! Last week I explained how fructose is metabolized differently than glucose. I wouldn't say that it's better for you, but eating a whole fruit is, yes, better for you. Why? Because it contains fiber.

Fiber slows down the absorption of sugar into our body. All type II diabetics have hopefully been told that fiber is good for them. The daily recommendation is 30 grams per day (we probably eat only half that); a study in the New England Journal of Medicine found that diabetics who ate more high-fiber grains, vegetables, and fruit can better their blood sugar and possibly avoid the need for additional medication. When these study subject increased their fiber intake to 50 grams per day, they noticed striking improvement in their blood sugar (as well as cholesterol).

By slowing the absorption of sugar into the body, you avoid the spike in blood sugar level, instead blood sugar levels become more stable. A large quantity of sugar in the body overwhelms the liver, and we know what happens when the liver is overwhelmed with sugar -- it starts converting the excess sugar into fat, for storage.

Why do you think we give type I diabetics juice when their blood sugar is so low that they have passed out? It's a quick shot of sugar. I just peeked at the label on the Original Capri Sun with "25% less sugar" across the front. Ingredients for its fruit punch: water, sugar, pear and grapefruit concentrates, citric acid, water... Hold on! They're adding sugar to the juice? And the vitamin C (citric acid) is added too?? I shudder.

If you must, treat juices and colas as it is, as a treat -- only on special occasions.

Rule 30 - Eat well grown food from healthy soil.

2010-02-16T21:03:00.006-05:00

For this rule, Michael Pollan explains that he avoided the statement to just "eat organic" because: 1) there is food not labeled organic that is raised by organic standards, and 2) not all organic foods are good for you. "Organic soda is still soda - a large quantity of utterly empty calories."

It only makes sense. Healthy soil yields healthy plants. Healthy soil is nourished by organic matter, not chemical fertilizers. It's ideally at a certain pH (acid/base balance) and contains nitrogen, phosphorus, calcium, magnesium. Spraying with pesticides and herbicides disrupts this pH balance, thus disrupting the fertility and health of the soil (and of the plant).

However, you may recall last July, a controversial British research review, published in the American Journal of Clinical Nutrition, reported that there is no significant difference between organically and conventionally grown produce in 20 of 23 nutrient categories. This study involved a review of 50 years of research, excluding contemporary research - research conducted after national organic standards were established. And, upon further reading, it does reveal that organic food was superior to conventionally in measurements of beta-carotene by 53% and flavonoids by 38%, and phenolic compounds, protein, copper, magnesium, phosphorus, potassium, sodium, sulphur, and zinc. Organic meats and dairy showed a higher level of omega-3 fats by 2.1-27.8%. These may not be statistically significant differences, but there is a difference.

But that's half the story. The review didn't look at what organically-raised food did not contain - pesticide residues. Studies have shown brain-damaging pesticide residues found in urine and saliva samples of children who consumed conventionally-raised produce. Interestingly, after these same children switched to organic foods, the samples contained no pesticide residues after 8-36 hours.

Pesticides are designed to kill bugs, fungi, weeds, pests. The Pesticide Action Network of North America and Commonwealth finds that the average American experiences up to 70 pesticide residues daily. These pesticides can cause:

nervous system disorders
immune system suppression
cancer
reproductive damage
disruption of hormonal systems

Scary right? The Environmental Working Group (EWG) tested 47 fruits and vegetables for pesticides. Check out the full list of 47 to see where your favorite fruit/vegetable ranks. To start, avoid the EWG's "Dirty Dozen" -- the twelve that consistently show the highest levels of pesticide residues. There's also the "Clean Fifteen" - the fifteen that have the least pesticide residues even when grown conventionally.

The "Dirty Dozen" list :

peach
apple
bell pepper
celery
nectarine
strawberries
cherries
kale
lettuce
grapes (imported)
carrot
pear

Please buy from healthy soil! Here's the wallet guide you can download. It's even a free iPhone application!

Rule 27 - Eat animals that have themselves eaten well.

2010-02-15T09:05:00.008-05:00

Last week, CBS Evening News with Katie Couric aired their 2-part story on Animals and Antibiotics. If you haven't seen it, please do: Part I - Animal Antibiotics a Threat? and Part II - Antibiotic-free Animals.

In Part I, Couric reports on the widespread use of antibiotics on farm animals (pre-mixed into their feed) and its deadly consequences, like MRSA (methicillin-resistant Staph aureus) now and potentially an organism that will one day be resistant to all the antibiotics we have. In Part II, Couric reveals the "Danish Experiment", a 12- year experiment that eliminated the ubiquitous use of antibiotics on farm animals. Since then, the Danish pork industry has grown by 43%! Also, since the ban, Denmark has seen a decline in antibiotic-resistant bacteria.

Why do we feed our animals antibiotics? Let me remind you that we live in the United States, a fast-food society. The meat industry demands product delivered quickly and inexpensively - and with the use of hormones and antibiotics, farmers do just that. They can raise thousands of animals at once in sheds. The risk of one getting sick and affecting the whole lot is high, so antibiotics are the answer. But hormones and antibiotics are not the answer because eventually they become part of our feed, meaning our diet contains those too.

But drug-use on animals isn't the only story here.

Animals raised kindly are healthier for you (...and the environment but I'm focusing on health here). Yes, meats, eggs, dairy products from pasture-raised animals contain no hormones or antibiotics, but they are also:

Lower in total fat and calories
Contain more omega 3 fatty acids - read more on the benefits on a previous blogpost
Rich source of CLA (conjugated linoleic acid), a cancer-fighting omega-6 fatty acid
Higher in vitamins and minerals
Less likely to be recalled - studies show grassfed beef have less (to none) deadly E.coli
Less animal-stress means less stress hormones for the animal & for you.

Again, look for labels. Here's a good explanation it all means: What Do Food Labels Really Mean?. Ideally, look for the Animal Welfare Approved sticker:

For more information, please contact me or visit:

Animal Welfare Approved
eatwild
American Grassfed Association
Organicnymilk blog - from a New York dairy farmer

Rule 25 - Eat your colors.

2010-02-12T07:53:00.005-05:00

During my training as a naturopath, I had to take several nutrition courses, as Hippocrates explains it best:

Our food should be our medicine. Our medicine should be our food.

In my classes, we were taught: x-number of milligrams of vitamin Y helps with this, x-number of micrograms of Z corrects that... Food labels even break down vitamins and minerals into % RDA requirement. But what does this all mean? Our ancestors certainly didn't approach food this way. Finally during my clinical rotations, I worked with Dr. Debra Brammer, ND, who said it best. To this day, I still refer to her handout on diet (from Dr. Brammer):

...eat five colors in each meal. Your plate should reflect a variety of color and texture, which will support elimination and detoxification, enhance immune function, and prevent chronic disease.

By eating different colors, you are consuming the different nutrients that your body needs. This list is what is most commonly associated with each color, however each fruit/vegetable/legume is different and contains much more:

RED -- Red fruits and vegetables are colored by lycopene and anthocyanins. Lycopene can reduce the risk of cancers, in particular prostate. Anthocyanins are powerful antioxidants that protect cells from damage. Some reds include: watermelon, pomegranate, cherries, tomatoes, beets.
ORANGE/DEEP YELLOW -- These are colored by cartenoids, like the most popular, beta-carotene which converts to vitamin A in the body for healthy mucous membranes and eyes. These also help with immune function, fighting cancer and heart disease. Some examples include: apricots, cantaloupe, squash, carrots, yellow beets.
GREEN -- We learned in grade school that chlorophyll makes plants green. Some greens contain lutein which works with zeaxanthin to help our eyes. Some contain indoles, which protect us from cancer. Leafy greens are a great source of folate. Some examples of greens are: kiwi, green peppers, spinach, broccoli, kale.
BLUE/PURPLE -- Again, anthocyanins color these. I tell patients to eat dark berries for anything that has to do with blood vessels (hemorrhoids, heart disease). Examples include: blackberries, blueberries, raisins, eggplant, purple cabbage.
WHITE/BROWN -- These have anthoxanthins. Some may be rich in allicin, which lowers cholesterol and blood pressure, reducing the risk of heat disease. Others may be great sources of potassium. Examples include: bananas, garlic, ginger, mushrooms, parsnips.

Be a child. Look at your plate, make a rainbow, then eat it.

Rule 19 - If it came from a plant, eat it; if it was made in a plant, don't.

2010-02-11T08:32:00.004-05:00

Michael Pollan, that is perfectly said.

This is similar to his most famous quote from "In Defense of Food: An Eater's Manifesto":

Eat food. Not too much. Mostly plants.

There's two major points in these words: 1) Eat a plant-based diet, and 2) Avoid processed foods, it's best straight from the source.

We have heard and assume that vegetarians are healthier right? Well it's mostly true. I've met vegetarians who live off french fries and cheesy bean burritos, not enjoying the plethora of other plants out there. But in large part, the medical community agrees that vegetarianism can help with: obesity, cardiovascular disease, diabetes, and cancer. I recently joined the Meatless Monday movement, and by just eliminating meat consumption one day per week, I am potentially reducing my overall saturated fat intake by 15%.

Also by eating more plants, you are increasing your fiber intake. The benefits of fiber include:

feeling fuller faster, thus eating less
slows the absorption of glucose -- regulating blood glucose
lowers cholesterol
helps with constipation by providing bulk to stool
reduce the risk of colorectal cancer
aids in the elimination of excess estrogens and toxins

It would be ideal if you can get your plant-food as close to the source as possible - your garden, community garden, the farmer's market, CSA (community-supported agriculture) program. If not, then as close to nature - fresh in the produce department (although some items there are sprayed with gas to promote ripening). The more processed food is, the more likely preservatives, food coloring, flavorings have also been added. Frozen is often a good choice, if fresh is unavailable.

Again, read those labels, but, it's best to choose foods that don't come with labels!

Rule 9 - Avoid food products with the woidoid "lite" or the terms "low-fat" or "nonfat" in their names.

2010-02-10T10:54:00.003-05:00

Michael Pollan has a point here:

...by demonizing one nutrient - fat - we inevitably give a free pass to another, supposedly "good," nutrient - carbohydrates in this case - and then proceed to eat too much of that instead. Since the low fat campaign began in the late 1970s, Americans actually have been eating more than 500 additional calories per day, most of them in the form of refined carbohydrates like sugar.

How many of you know someone who eats nonfat food items yet consumes an entire bag of jelly beans? Jelly beans have zero fat, but 1 serving size (10 beans) has 8 grams of sugar. 8 grams of sugar converts to 2 teaspoons. Eating 2 teaspoons of straight refined sugar *might actually* be better for you since there would be no artificial coloring and flavoring. And WHO eats just 10 jelly beans in one sitting??

I looked at the Yoplait Light yogurt label. 6 oz of yogurt is 100 calories. Not bad, right? Zero fat, 14 grams of sugar, but this is ingredient list:

Cultured pasteurized grade nonfat milk, high fructose corn syrup, strawberries, modified corn starch, nonfat milk, kosher gelatin, citric acid, tricalcium phosphate, aspartame, potassium sorbate added to maintain freshness, natural flavor, red #40, vitamin A acetate, vitamin D3

WRONG! High fructose corn syrup (HFCS) AND aspartame? How sweet is this stuff??? We know the effects of HFCS, and how it actually paves the path for fatty acid synthesis in the body. Aspartame is the highly controversial artificial sweetener which is "safe" accordingly to the government, but there are claims to cancer, depression, and insulin resistance. Google that, Diet Coke drinkers!

In my house, we are addicted to a sheep's milk yogurt with 7 grams of fat and 12 grams of sugar in the 6 oz. Ingredients are:

pasteurized sheep's milk, crystallized ginger, L. bulgaricus, S.thermophilus, L. acidophilus, Bifidus

Let me remind you that milk sugar is lactose (which breaks down to glucose and galactose), so the sugar source is from the milk, not from HFCS. What about all that fat? In a recent published study, Swedish investigators on coronary heart disease found that "daily intake of fruits and vegetables was associated with a lower risk of coronary heart disease when combined with a high dairy fat consumption, but not when combined with a low dairy fat consumption" (Holmberg 2009). That's something to think about...

I admit dairy fat is not the best choice out there, particularly for those who cannot tolerate dairy. But our body needs fat to function (the brain is made of fat, sex hormones are derived from cholesterol, fatty acids act are inflammatory & anti-inflammatory messengers, etc). Some fats are better than others. For instance, omega-3 fatty acid found in wild Alaskan salmon is great!

This rule doesn't mean to choose fat over low-fat though. When we eat, we can choose food that is less fattening, or fats that are better for us. For instance, eat the turkey burger instead of the beef burger, or sautee in olive oil instead of butter. What this rule is meant to do is to inspire you to read the food label and ingredients list, then ask yourself: "Why is this 'lite' and what's been added to it to compensate." It's not always better for you.

Cited:
Holmberg S, Thelin A, Stiernstrom EL. "Food choices and coronary heart disease: a population based cohort study of rural Swedish men with 12 year of follow-up." Int J Environ Res Public Health. 2009 Oct; 6(10):2626-38.

Rule 5- Avoid foods that have some form of sugar (or sweetener) listed among the top three ingredients.

2010-02-09T16:34:00.003-05:00

Pollan explains that:

...there are now some forty types of sugar used in processed food, including barley malt, beet sugar, brown rice syrup, cane juice, corn sweetener, dextrin, dextrose, fructo-oligosaccharides, fruit juice concentrate, glucose, sucrose, invert sugar, polydextrose, turbinado sugar...

Again, read those labels and look out for those ingredients. Food labels list its ingredients in order, from most to least, by weight. By avoiding sugar in food, you are avoiding excess sugar in your diet. Now remember that this is added sugar.

Why is added sugar so bad? Well, you don't need it. The macronutrients (carbohydrates, protein, and fat) and even alcohol can all break down to glucose to provide fuel for all cells of our body. When sugar is in excess, blood glucose levels are high, signaling our pancreas to produce more insulin - a hormone that brings glucose into cells for storage and signals fat cells to stop breaking down for energy use.

When blood sugar levels are often high, insulin levels are also high, and the tissues become resistant to insulin. This means that glucose is not entering the cells (as fuel), so then the body thinks it's starving and reacts by adding more glucose into the bloodstream, as well as fatty acids. Overtime, this is how type II diabetes develops (and metabolic syndrome). Type II diabetes was formerly known as adult-onset diabetes, but nowadays it is a growing problem among US adolescents and children. It's no wonder why:

Kellogg's frosted flakes - milled corn, sugar, malt flavoring, HFCS...
Dannon fruit blends yogurt (cherry) - cultured grade A reduced fat milk, sugar, cherries, HFCS...
Woodstock Farms organic tomato ketchup - organic tomato concentrate, organic sugar, organic vinegar...
Silk soymilk - filtered water, whole organic soybeans, naturally milled organic evaporated cane juice

But to avoid all forms of sugar in the top 3 ingredients? Personally I think you must use your best judgment. I am guilty of this. I love having cupcakes, and I panic when I'm out of ketchup. Read labels and compare with other items on the shelf - perhaps you can make a better choice.

Remember that sweeteners are not all the same. I understand what Michael Pollan's point is, but my recommendation is to avoid highly processed sweeteners, instead opting for the sweetener that is closest is how it's found in nature. These may contain minerals, vitamins, and enzymes to help the body, like honey (which is also used in Chinese medicine). And did you know that maple syrup has an even higher concentration of minerals than honey? The grain-based sweeteners (like barley malt) contain a large percentage of complex sugars, which takes longer to digest than simple sugars. Stevia is often recommended for diabetics because is it 300x the sweetness of sugar with little effect on blood glucose levels.

What about agave? There's been controversy on agave recently. It's a manmade sweetener from cactus, which undergoes a complicated chemical refining process to yield fructose. What, fructose? Well if you read yesterday's post, you'll understand why fructose is bad for you. Some companies claim that not all agave syrup is made equally - some companies do minimal processing. Until there's better regulation and labeling of agave on the market, it's best to avoid.

And artificial sweeteners? First, these are highly processed. Second, there are varying results of the long-term side effects of these substances.

For now, be safe and stick to this rule and, if you must, don't choose the refined and highly-processed varieties

Rule 4 - Avoid food products that contain high-fructose corn syrup.

2010-02-08T09:47:00.005-05:00

I've actually blogged on this topic last year: High Fructose Corn Syrup. That information is still good.

Michael Pollan only mentions to avoid high fructose corn syrup (HFCS) because it is highly processed and another hidden source of sugar. But the story is more than to just avoid sugar...

Get ready for some biochemistry...I'm going to try to keep it simple.

Sucrose (AKA table sugar) is a compound composed of glucose and fructose. Back when our ancestors ate sucrose, it was in the form of fruits and vegetables, which also contain vitamins, minerals, enzymes, and fiber.

Now back to glucose... All cells of our body use glucose for fuel, so when it is absorbed into our body, it is distributed to all cells of the body and processed/metabolized (or stored if there's excess). The only cells that process fructose are hepatic cells (AKA liver cells), affecting all other functions of the liver either by reducing the ability of the liver to do its proper job of detoxification or the byproducts of fructose metabolism causes other reactions.

Some of these include:

Fructose metabolism produces uric acid (the player in gout). Uric acid blocks the production of nitric oxide, which helps regulate blood pressure by dilating/relaxing blood vessels.
Fructose becomes pyruvate, which in turn becomes citrate, which is involved in the synthesis of free fatty acids, cholesterol, and triglycerides.
Some free fatty acids stay in the liver and cause fat droplets, eventually manifesting as fatty liver.
Other free fatty acids travel in the blood to muscle and contribute to insulin resistance (a precursor to type II diabetes).

Hmmm. So HCFS contributes to gout, hypertension, hyperlipidemia, fatty liver, and diabetes? Yes.

Should you be concerned with the fructose in fruits and vegetables? No. As mentioned, fruits and vegetables contain vitamins, minerals, and fiber. The vitamins and minerals will help the liver process fructose, whereas the fiber slows absorption into the body. Straight-up fructose as found in high-fructose corn syrup is a shot of liver toxin, comparable to alcohol.

Now if you read my blog from February 2009 about HFCS, you know that detectable amounts of mercury have been found in it. Now, not only are you poisoning your liver with it, but your kidneys and brain. Email me for the report from the Institute for Agriculture and Trade Policy on Mercury and HFCS. I'm happy to share.

Bottom line: High fructose corn syrup should be removed from our food supply. Until then, read labels and avoid.

Food Rules

2010-02-07T16:13:00.005-05:00

Perhaps you've seen him on Oprah recently or The Daily Show last month. Or maybe you've seen the Oscar-nominated documentary "Food, Inc." or read his many books. Michael Pollan is everywhere nowadays, and his most recent book "Food Rules: An Eater's Manual" is a set of 64 rules he eats by. It's a quickie for only $5 on Amazon, and it is a must-read. I attempted to pick out the top 5, but there are too many good ones, so here are my favorite 10 Pollan Rules. Everyday (weekday) for the next 2 weeks, I'll blog and comment on each of these rules (with my spin).

Happy and healthy eating!

Rule 4 -- Avoid food products that contain high-fructose corn syrup.
Rule 5 -- Avoid foods that have some form of sugar (or sweetener) listed among the top three ingredients.
Rule 9 -- Avoid food products with the wordoid "lite" or the terms "low-fat" or "nonfat" in their names.
Rule 19 -- If it came from a plant, eat it; if it was made in a plant, don't.
Rule 25 -- Eat your colors.
Rule 27 -- Eat animals that have themselves eaten well.
Rule 30 -- Eat well-grown food from healthy soil.
Rule 35 -- Eat sweet foods as you find them in nature.
Rule 40 -- Be the kind of person who takes supplements - then skip the supplements.
Rule 49 -- Eat slowly.

Pollan, Michael. Food Rules: And Eater's Manual. London: Penguin Books, 2009.