I just wanted to share this good post I found over at the Whole Foods blog. It’s written by a colleague, Dr Mary Bove, a naturopath in Vermont.
She outlines some supplements that are good for every kid (multivitamin, omega 3s, probiotics). Then goes into some specific ideas for children with allergies, children with increased stress demands, and children who need a little extra help focusing.
HuffPost has a great article outlining the many ways gardening is good for you.
Thyroid problems are common, and people who have hypothyroid suffer from fatigue, weight gain, and memory problems. Unfortunately there is a new marketing campaign attempting to take advantage of these people. Mary Shomon over at About.com wrote about what appears to be a marketing campaign targeted at chiropractors, who then advertise miracle cures for thyroid problems. The therapies used are known natural therapies that do have a role in thyroid health, but the claims made are falsely exaggerated.
As Dr Schor over at Denver Naturopathic says, “These programs don’t have a new secret cure for hypothyroidism. They just take the approaches that we and others have used for years to help people with thyroid problems and market them in an expensive package and promise better results than we would believe possible.”
Read Mary’s original article: Chiropractors See Thyroid as Marketing Cash Cow: Why Thyroid Patients Should be Skeptical By Mary Shomon, About.com Guide
Remember, there are no miracle cures!
I have talked about which vegetables were most important and least important to buy organic before. The Environmental Working Group has just updated their report of the pesticide load in vegetables. They examined 53 fruits and vegetables and then gave us a list of the cleanest and the dirtiest. Note that the vegetables were tested after they had been washed and peeled, and were ready to eat.
Dirty Dozen, to buy organic!
Cleanest Fifteen, lowest in pesticides, buy these local
Cilantro was tested for the first time this year, and the results were stunning. 44% of the cilantro samples tested contained 33 unapproved pesticides! Buy your cilantro organic!!
Water is one of the most important ingredients of life. I recommend that most people drink half of their body weight in ounces of water per day. (For example, a 150 pound person would drink 75 ounces of water a day.) I also recommend that people sip water through-out the day, this way more of it is absorbed by the cells and it doesn’t just pass right through the body. If possible, have a glass of water on your desk or in your backpack and drink from it a few times each hour.
But sometimes (maybe even often!) water contains things that aren’t desirable. Water can contain viruses or bacteria from sewage or livestock, salts and metals from urban run-off or industry, pesticides and herbicides from agriculture or residential use, organic chemicals from industry or urban run-off, and radioactive contaminants either naturally occurring or from oil/gas production and mining. And some things are specifically added to water. Chlorine is used as a disinfectant. Fluoride protects teeth against cavities by strengthening enamel before the teeth appear and re-mineralizing weakened enamel on teeth that have already broken through the gums. Unfortunately too much fluoride can result in dental fluorosis, a discoloration of the teeth that develops while they are still under the gums.
Here is the Philadelphia water quality report. Overall, the water looks pretty good. All the infectious agents, and most of the contaminants, are removed.
Finding a water filter to remove all these things is a bit tricky. I have found three filters that will do the job.
This is copied from a slide from Dr Richard Horowitz’s presentation at the Integrative Healthcare Symposium. 
When I walk into the grocery store, the coop or the farmer’s market, I am overwhelmed at the choices I have. Is it more important to buy food that is organic or local? Yesterday I listed the produce items most likely to contain pesticides – therefore more important to buy organic to limit our individual exposure to chemicals. Today I’ll list the produce items least likely contaminated with pesticides – therefore better to buy local to encourage local economy and reduce the environmental impact of shipping foods cross country. Many thanks to the folks at Environmental Working Group for the list!
Foods less likely contaminated with pesticides, consider buying local:
- Onion
- Avocado
- Sweet Corn
- Pineapple
- Mango
- Asparagus
- Sweet Peas
- Kiwi
- Cabbage
- Eggplant
- Papaya
- Watermelon
- Broccoli
- Tomato
- Sweet Potato
The debate continues about the value of organic foods. But I don’t need scientific evidence to know that I want to reduce my exposure to harmful chemicals, including pesticides. I also believe in buying local but sometimes I can’t find food that is both local and organic. The Environmental Working Group has compiled a list of the “Dirty Dozen.” When tested for pesticides, these foods had the most contaminated samples and the largest amount of pesticides per sample.
As the EWG points out on their website, if you have a choice between non-organic peaches and a candy bar – the fruit is still the better choice!
Foods likely contaminated with pesticides, consider buying organic:
- Peach
- Apple
- Bell Pepper
- Celery
- Nectarine
- Strawberries
- Cherries
- Kale
- Lettuce
- Grapes (Imported)
- Carrot
- Pear
The debate continues about the value of organic foods. But I don’t need scientific evidence to know that I want to reduce my exposure to harmful chemicals, including pesticides. I also believe in buying local but sometimes I can’t find food that is both local and organic. The Environmental Working Group has compiled a list of the “Dirty Dozen.” When tested for pesticides, these foods had the most contaminated samples and the largest amount of pesticides per sample.
As the EWG points out on their website, http://www.foodnews.org/reduce.php, if you have a choice between non-organic peaches and a candy bar – the fruit is still the better choice!
1. Peach
2. Apple
3. Bell Pepper
4. Celery
5. Nectarine
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes (Imported)
11. Carrot
12. Pear
It’s almost Halloween and there are Jack-o-Lanterns everywhere… at least they are in my neighborhood.
In addition to their craft potential, pumpkins have lots of health benefits. If you save the seeds while you are scooping out your pumpkin you can roast and eat them. Pumpkin seeds are high in protein and omega 3 fatty acids.
Easy Recipe:
Harder Recipe: (well, longer if not harder!)
The pulp from pumpkins can be used in any recipe that calls for a winter squash. Pumpkin pies are generally made from the smaller and tastier pumpkins, but you can eat a pumpkin of any size (the bigger they get the more fibrous they taste).
Like all orange vegetables, pumpkins have beta-carotenes which are antioxidants. They also has lots of Vitamin A and C. Don’t just carve them, eat them!
Remember, food is our best medicine!
Sources include: “The New Whole Foods Encyclopedia” by Rebecca Wood and “Nourishing Traditions” by Sally Fallon.
How to reduce your risk of getting cancer
Almost everyone knows someone who has been diagnosed with or died from cancer. There are many risk factors for cancer, some are modifiable (like diet and tobacco use) and others are not (like genetics). There is not one identifiable cause of cancer – instead it is a multi-factorial process. There are a few recognizable risk factors and potential causes. These include genetics and family history, obesity and dietary habits, environmental influences, and lifestyle factors. While many people are worried about their own family history of cancer, look at these numbers that show what causes cancer: 35% from diet, physical inactivity and obesity, 30% from cigarette smoking, 25% from exposure to environmental and occupational pollutants, and only 5-10% from genetic factors. So if we change our diet and start to exercise, and if we stop smoking, we can significantly reduce our individual risk of developing cancer. Let’s start with some things every one should do to prevent cancer.
Don’t smoke! Smoking is responsible for 30% of all cancer deaths. It is linked to the development of lung cancer and also mouth, nose, throat, stomach, liver, intestines, bladder and cervix. Tobacco smoke is directly carcinogenic and it is also an irritant and inflammatory, initiating a cascade response that leads to cancer.
Obtain and maintain a healthy weight! Obesity is associated with 14-20% of cancer deaths. Being overweight decreases the body’s ability to respond appropriately to stress, infection and inflammation; which creates an environment in which cancer is more likely to develop. Being overweight is directly linked to breast, colon, uterus, colon and throat cancer, and indirectly linked to many others.
Be physically active! In addition to helping to maintain a healthy weight, being active reduces inflammation, stimulates the immune system and improves mood and self-esteem. The American Cancer Society recommends at least thirty minutes of moderate vigorous activity at least five days a week.
Improve your diet! Eat more vegetables and fruits, especially colorful ones, for their varied nutrients and antioxidants. The American Cancer Society recommends eating five servings every day. Eat less added sugar, preservatives, artificial colors, soft drinks, refined carbohydrates, transaturated fats and smoked and processed meats. While you are improving your diet, consider taking a high quality multivitamin to supplement your nutrient intake.
Limit alcohol! Though moderate alcohol intake is associated with improved heart health, alcohol is linked to certain types of cancers including mouth, throat, liver and breast. Work with your health care provider to determine the appropriate amount of alcohol for you.
Maintain optimal health! More and more cancers are being caused by infections, maybe 15% worldwide. Human papillomavirus is linked with cervical cancer, and hepatitis B and C with liver cancer, and new associations are found every year. Maintaining optimal health will make the body less susceptible to infection and more likely to quickly fight one off. Incorporate all of the above diet and lifestyle tips with stress reduction techniques to stay healthy.
Reduce sun exposure! Over one million cases of skin cancer are diagnosed each year, and while most are treatable, there are over 8,000 deaths each year from melanoma (the most aggressive form of skin cancer). Intense sun exposure, blistering burns and tanning beds are more dangerous, but everyone should take precautions to limit their exposure to sun. The best way to do this is to avoid being in the sun in the middle of the day and to wear protective clothing.
Get regular screening check-ups and exams! Catching a cancer early is not technically preventing it from developing, but it is preventing it from growing and spreading. Talk to your doctor about what exams you need.
Consider specific supplements. There are many dietary supplements that can reduce risk of cancer. Because the quality of supplements and individual requirements vary greatly it is best to consult with a health care provider.
References: Alternative Medicine Magazine’s Definitive Guide to Cancer, Second Edition by Alschuler and Gazella, American Cancer Society, UpToDate, and How to Prevent and Treat Cancer with Natural Medicine by Murray, Birdsall, Pizzorno and Reilly.
