VICUSCHKA/ISTOCK
B1 October 16–22, 2015
Ladies,
Simple Tips to Get the Men in Your Life Healthy
on B2
HOW TO EAT WITH THE ELEMENTS FOR
BETTER HEALTH By Andrea Nakayama
E
ating with the elements is elemental to your good health. I’m a big fan of reminding people to tune into the rhythm of the day—the circadian rhythm. I call it “catching the wave.” Not surprisingly, it’s in the best interest of your health to rise with the sun and sleep when it’s down, to catch that wave of the day. Defying these daily patterns will inevitably take a toll on your well-being.
The beauty of eating with the elements is that it can heal and repair the organs associated with the season.
And what about the seasons? Is there another wave you could be catching to optimize your ability to ward off illness and seize your physiological stamina? What do the seasons tell us about our health? Ultimately, it’s in our best interest to tap into more than just the rhythms of the day, but also the intervals of the weather, the ecology, and the soil. This is an age-old concept that we may have lost touch with as we’ve gained the luxury to buy bananas in the midst of the cool, dark, and damp days of autumn. In fact, early Chinese physicians developed the Five Elements Theory to help determine how our bodies and minds change and respond during different seasons. For instance, the winter may produce feelings of fear, the summer the sensation of joy, and fall may trigger feelings of grief.
See Elements on B7
B2
@EpochFit
October 16–22, 2015 TheEpochTimes.com/EpochFit WAVEBREAKMEDIA/ISTOCK
WHEN YOUR GOAL IS 3 UNDER PAR,
DON’T LET SHOULDER PAIN HOLD YOU BACK
ARE YOU EXPERIENCING:
When it comes to health, often it takes a woman to get the ball rolling with healthy meals.
• Pain when lifting or lowering your arm • Muscle weakness • Loss of mobility
BETTER HEALTH With Dr. Samadi
Dr. Francis Mendoza
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212-628-9600
By David Samadi It’s no secret that women take better take of their health than men do. We can learn a lot from women, and we have. Women take preventative care seriously, as opposed to most men, who will only visit their doctor when something hurts or seems wrong. Helping men live longer, healthier lives is my passion. Through the years, I have realized that if you want to get something done, ask a woman to do it—because we men sometimes need a kick in the pants when it comes to our health. Here is your jump-start guide to get him seriously and simply working on his health.
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Boost His Immune System The way to a man’s heart is through his stomach, they say. Here are some foods to boost his immunity:
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PAIN IN LESS THAN AN HOUR When a nerve is compressed by its surrounding tissue, whether through overuse, injury or age, it can cause chronic pain that may include numbness and tingling. Using ultrasound technology, Dr. Kulick is able to target the exact point of compression and relieve the pinched nerve without surgery or medications. This procedure can allow you to have a pain free lifestyle!
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Ladies, Get Your Man Healthy Through His Stomach
• Oats and barley: The fiber in these grains has antimicrobial and antioxidant properties, helping to promote healing. • Yogurt: Probiotics are his friend. • Nuts: Vitamin E found in nuts is a powerful antioxidant. Nuts also contain riboflavin and niacin, which will help him bounce back from stressful moments. • Citrus: Vitamin C is a great benefit, but these fruits are also packed with flavonoids, a natural chemical that stimulates the immune system. • Cinnamon: This versatile spice is a known antiviral, anti-fungal, and antibacterial powerhouse. • Meat, seeds, and lentils: Beef, lamb, sesame and pumpkin seeds, and lentils are good sources of zinc. Immune cells like white blood cells need zinc to function. Foods to Urge Him to Try Dark Chocolate. More antioxidants are always a good thing. Even further, a new study sponsored by Hershey Chocolate showed that eating dark chocolate keeps you alert and focused. It also helps lower blood pressure, increase blood flow in the body, and reduce stress. Sign him up. Red Wine. Red wine contains antioxidants that help prevent heart disease, protecting arteries and blood vessels. It also contains resveratrol, which may activate genes that slow cellular aging. Chia Seeds. Packed with omega-3 fatty acids, iron, protein, vitamin B12, calcium, and potassium, what’s not to love? High in stress-busting ingredients like magnesium, potassium, B vitamins, and omega-3 fatty acids, these tiny seeds really pack a nutritional punch. Turmeric. Spice up his life with this orangy-yellow tuber. This spice gives curry its characteristic yellow color and has the ability to soothe
COURTESY OF DR. SAMADI
Dr. Francis Mendoza is a board certified orthopedic surgeon, recognized as one of the top shoulder surgeons in New York. With over 30 years of experience Dr. Mendoza remains on the cutting edge of minimally invasive surgical and nonsurgical procedures, ensuring that patients experience minimal discomfort and downtime during their recovery.
skin disorders, calm the nervous system, and potentially fight cancer because of its powerful anti-inflammatory effects. Research on curcumin, the active ingredient in turmeric, also shows the spice might suppress fat-tissue growth. Lab studies show it can suppress the transformation, proliferation, and invasion of cancerous cells for a wide array of cancers. Ensure He Gets Enough Vitamins Of course, it’s important that he consult with his doctor before taking any vitamins, but is he getting enough of the essential nutrients? These are the five vitamins he needs every day: • Vitamin D for strong muscles and fighting male menopause • Folate for protecting his heart • Vitamin B12 for keeping a healthy nervous system • Vitamin A for his vision and a strong immune system • Vitamin C for healthy aging Help Him Fight Cancer When it comes to cancer, you need to remember one word—inflammation. This condition is one of the main factors that promotes the development of cancer. As part of a robust prevention plan, make him aware of these cancer-fighting foods (which are also great for you). Grapes contain resveratrol, which has strong antioxidant and anti-inflammatory properties. Studies have shown it may prevent the type of damage that triggers the cancer process and development in cells Green tea contains flavonoids, which are known for their antioxidant effects. Antioxidants help protect his cells from free radicals. One flavonoid in green tea in particular, called kaempferol, has been shown to have strong, protective effects against cancer. Tomatoes contain lycopene, which is his new best friend. Lycopene is the chemical that gives tomato pigment its rich color. Eating tomatoes reduces the risk of several types of cancer, including prostate cancer. Lycopene is a powerful antioxidant, and it’s mostly released when tomatoes are cooked or pureed. Berries, in particular blueberries, are also full of antioxidants, which naturally help fight the process in the body that creates free radicals and damages cells. Black raspberries are also a great choice. Dr. David Samadi is the chairman of the Urology Department and chief of robotic surgery at Lenox Hill Hospital. He is a medical correspondent for the FOX News Channel’s Medical A-Team. Learn more at RoboticOncology.com and visit Dr. Samadi’s blog: SamadiMD.com Follow him on Twitter and Facebook.
B3
@EpochFit
October 16–22, 2015 TheEpochTimes.com/EpochFit COURTESY OF SHARI ROMAR
The effects of Heart Disease are staggering. 600,000 die every year. That’s 1 in 4 Americans. Tragically, almost all off them could have been prevented. You’re invited to learn how.
Adventures & Events
Take a stroll through the Queens Botanical Garden and celebrate autumn in all its glory. Enjoy nature and garden walks mixed with live music, old-fashioned games, a petting zoo, pony rides, an awesome pumpkin patch, and much more. It’s a fun-filled afternoon for the whole family.
COURTESY OF SHARI ROMAR
COURTESY OF SHARI ROMAR
HARVEST FEST & PUMPKIN PATCH
Join Dr. Howard Schwartz, Cardiologist and Wellness Expert FOR A FREE SEMINAR
Sunday, Oct. 18 11 a.m.–6 p.m. Queens Botanical Garden, 43-50 Main St., Queens Cost: $4 adults, $3 seniors, $2 students & children over 3 TinyURL.com/ BotGarHarvestFest
UNDERSTAND the root causes of heart disease Learn HOW you can make changes that LAST PREVENT the silent devastation of heart disease Take charge of your health starting NOW
Wednesday, October 21st at 7 PM or
COURTESY OF ETHAN COVEY
Saturday, October 24th at 10 AM
YOGA WITH CATS Come do yoga surrounded by furry little companions at New York City’s Meow Parlor—the first cat cafe in the city! It’s the purr-fect way to de-stress and unwind.
635 Madison Ave. - 3rd Floor New York, NY 10022
SEATING IS LIMITED: RESERVE YOURS NOW 646-489-8869 -or- dr.schwartz@integrativecardiolgy.com
Tuesday, Wednesday, & Sunday 2:30 p.m.–4 p.m. Meow Parlor, 46 Hester St., Manhattan Cost: $20 MeowParlour.com
Live Longer, Stronger and Healthier. The Strategy for Lifelong Wellness.
COURTESY OF CHINATOWN YMCA
PIYO AT CHINATOWN YMCA PiYo combines the muscle-sculpting, corefirming benefits of Pilates with the strength and flexibility of yoga. We crank up the speed to deliver a fat-burning, low-impact workout that leaves your body looking long, lean, and incredibly defined.
FREE SCREENING FOR ALZHEIMERS
Thursday, 8 p.m.–9 p.m. Chinatown YMCA, 273 Bowery, Manhattan Free with downloaded guest pass YMCANYC.org/chinatown
COURTESY OF RANDALL'S ISLAND PARK ALLIANCE
OPEN RUN NIGHT AT ICAHN STADIUM Lace up your sneakers and join us at Icahn Stadium for the opportunity to train like an elite athlete. Adults 18 and over are welcome to this free event! Thursday, Oct. 22 6 p.m.–8 p.m. Icahn Stadium in Randall’s Island Park, Manhattan Free TinyURL.com/OpenRunNight
Learn About New Treatments and Solutions
O
n the Upper East Side of Manhattan a facility dedicated to research, the Eastside Comprehensive Medical Center, LLC, has board certified Psychiatrists that have over 45 years of clinical and research experience focusing primarily on Central Nervous System trials such as Depression, Anxiety, Bipolar, ADHD, OCD and Alzheimer’s, as well as extensive experience in
• Sadness
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that normally interest you • Sleep Problems
• Lack of energy • Feelings of worthlessness or guilt
SPACE IS LIMITED
NEWLIFE EXPO Reach toward your maximum health potential at this weekend-long health event in the heart of Manhattan. Listen to thought-provoking speakers; learn about exciting, innovative health products and services; energize your body with yoga; and delight your palate with raw vegetarian food.
medical studies such as Pain, Hypertension and Gastrointestinal studies. Eastside Comprehensive Medical Center is currently recruiting for Alzheimer’s studies. If you or someone you know is suffering from memory loss, has been diagnosed with Alzheimer’s disease or experiencing any of the following symptoms please contact Eastside Medical.
Friday, Oct. 16–Sunday, Oct. 18 Oct. 16 evening, Oct. 17 & 18 all day Penn Plaza Pavilion, 401 Seventh Ave., New York Cost: $15-$250 NewLifeExpo.com
Compiled by Tatiana Tobar-Darzi Ramandi/Epoch Times Staff
Insurance is not required and you may be eligible to receive treatment at NO COST TO YOU. Compensation is also available for study participants.
Call us: 212-288-0138 Email us: EastSideMed@aol.com www.EastSideMedCenter.com 737 Park Avenue Suite 1A, New York, 10021 Open Monday thru Friday (9am-7pm)
Eastside Comprehensive Medical Center
B4
@EpochFit
October 16–22, 2015 TheEpochTimes.com/EpochFit NADIANB/ISTOCK
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luten-free baking can be tricky. Using a store-bought gluten-free flour blend can make things easier than if you try to develop your own blend, but even so, it’s not as simple as substituting all-purpose flour for a gluten-free variety. Many other ingredients used in baking contain gluten, and gluten-free flours react differently with the other ingredients in a recipe. But don’t despair! There are plenty of tips and tricks that can help you master the basics of gluten-free baking. 1. Avoid Gluten Contamination. Wash your handsbefore you begin, and make sure you avoid contaminating gluten free items with ingredients containing gluten if you are baking in a kitchen that isn’t gluten free. 2. Prepare Well. As with regular baking, make sure you have all ingredients before baking, and bring eggs, milks, and butter to room temperature for proper mixing.
10. Use a Mixer. Using a mixer is usually preferred over a spoon because you can get a smoother texture and avoid lumps. 11. Grease Well. Properly spray, butter, or line pans with parchment to ensure your foods do not stick to baking pans. Cookies work best on a parchment-lined baking sheet. 12. You’ll Need More Leavening. Gluten-free items need more leavening, so increase baking powder and baking soda. Just don’t forget how baking soda works—it is alkaline and will react with acid ingredients such as buttermilk, sour cream, yogurt, bananas, cocoa, and vinegars in a batter. 13. Get Gluten-Free Baking Powder. Be sure to use a gluten-free baking powder. While you’re at it, check the labels of other ingredients such as vanilla and chocolate chips, as these are not always gluten-free (the same goes for vinegars and mustards in your other cooking and/or baking).
3. Freeze Flours. Store your flours or flour blends in the freezer for the freshest products. As with other refrigerated or frozen ingredients, bring the flours to room temperature when baking.
14. Add More Flavorings. Increase vanilla and other spices for the best, fullest flavor in your gluten-free baked goods. Find a good gluten-free vanilla and use it liberally.
Gluten-free items need more leavening, so increase baking powder and baking soda.
16. Bake With Gluten-Free Oats. If you want to bake with oats, there are gluten-free bagged oats available, or you can experiment with coconut chips (unsweetened and dried) or quinoa flakes for crunch. Puffed rice cereal is also great for bars or cookies for some gluten-free crunch and crisp.
4. Mix Gently. Use a light hand with your flour blends.
17. Try Different Flours. There are many flours that people forget about trying out, including quinoa flour and coconut flour. Try them out if you’re in baking mode!
5. Choose Good Recipes. Look for recipes that are high in moisture to begin with, such as those that include ingredients like sour cream, coconut, carrots, zucchini, pumpkin, and so on. Breads and cakes that are moist are good options to try to make gluten-free. 6. Keep It Sweet. Sugar holds moisture as well, so trying a low sugar recipe might not be the best idea. Natural sweeteners such as turbinado, honey, maple syrup, or sweet ingredients like banana can be used instead. 7. Have Patience. Though moisture is important, gluten-free foods can be very gummy if an incorrect ratio is used with the flours or if there is too much moisture. A balance will come with practice and time. 8. Xanthan Gum. Use xanthan gum to add volume, structure, and viscosity when there is no gluten present. It also stabilizes and emulsifies. If too much is used, you’ll get a very gummy product that is sticky, slimy, and heavy. It will lose its gumming properties the longer it is mixed. Xanthan gum is derived from corn, so always look for a non-GMO variety. A different gum, such as guar gum, can be used if corn allergies are an issue. 9. Scrape Well. Gluten-free batter and dough can be gummier and stickier, so make sure to scrape the sides of your bowl down well as you mix and blend.
15. Watch Out for Oats. There can be cross contamination in the growing process or flour facilities.
18. Good Flour Options. Other glutenfree flour options include: amaranth flour, arrowroot, brown and white rice flour, buckwheat flour, cornmeal, chick pea or garbanzo bean flour, potato starch, sorghum flour, tapioca flour or starch, and teff flour. Keep in mind that many of these flours are not ideal to use on their own. 19. Use Soy Flour If You Like It. If you include soy in your diet, organic soy flour is a great option due to its higher protein content. 20. Don’t Bother With Potato and Millet Flours. Potato flour (not potato starch) and millet flour are gluten-free but they do not work well in gluten-free baking. Be sure to keep a sense of humor, an open mind, and an open palate. Glutenfree baked goods may not taste exactly like your old ones, but they can be just as (or more) delicious as their wheat counterparts. You might not always have success, but experimentation will give you experience. The more you see how ingredients work, the better luck you will have overall. Claire Fountain is a food writer, baker, and personal chef. This article was originally published on NaturallySavvy.com
B5
@EpochFit
October 16–22, 2015 TheEpochTimes.com/EpochFit MONKEYBUSINESSIMAGES/ISTOCK
4 Simple Strategies to Avoid Additives in Children’s Food By Lilian Presti Our modern day food supply contains many ingredients that are problematic for young bodies. A number of common additives found in foods have been implicated in triggering symptoms ranging from behavioral disorders to asthma. Unfortunately, many parents mistakenly assume that if food additives have made their way onto the market, they are safe. However additive-containing foods can have side effects, especially when it comes to a developing child. To protect your child from the consequences of potentially harmful additives, it is important to be informed so that you can recognize and avoid them. MSG (Monosodium Glutamate) MSG is regularly added to foods to improve flavor and increase the rate of consumption. Manufacturers often add it to poor quality food to mask bad tastes and create an almost addictive desire for their foods. Because toddlers are small and still developing (particularly their brains), they are more vulnerable to the effects of additives than adults. Some of the problems related to its consumption are: brain damage manifesting in headaches, restlessness, irritability, behavioral issues, and difficulty sleeping; allergic reactions such as asthma, rashes, and heart palpitations; digestive issues such as weight gain, IBS, and stomach upset; and nerve issues such as numbness. This is not the full list of symptoms. MSG is often found in the following foods: soups, stocks, gravies, sauces, chips, noodle meals, snack foods and fast food, as well as more upscale restaurant meals. Do not expect to always find ‘MSG’ on the label. It can appear on labels under a variety of names. Artificial Sweeteners Artificial sweeteners are routinely added to foods, drinks, and even supplements to reduce the amount of sugar that manufacturers need to add. Products labeled as “sugar-free”
Artificial coloring is often added to children’s food as manufacturers know that kids are attracted to bright colors.
routinely include at least one artificial sweetener. Although they are marketed as “safe” alternatives to traditional sweeteners, there is a considerable amount of research and testimonials that attest to their dangers. Aspartame, Splenda (or sucralose), acesulfame-K, saccharin, and neotame are examples of artificial sweeteners currently added to foods and beverages. In some cases, Aspartame may not even be labeled; instead, the ingredient list will carry the word “phenylalanine.” The amino acid in aspartame is known to pose severe risks for certain individuals. Many of the issues related to the consumption of these artificial sweeteners revolves around the damage it causes to the brain and nervous system leading to headaches, depression, and poor brain function. They have also been shown to damage vital organs such as the liver and pancreas, as well as shrinking the thymus gland and lowering overall immunity. Artificial Color Artificial coloring is often added to children’s food as manufacturers know that children are attracted to bright colors. They are used in breakfast cereals, juice drinks, candy, baked goods, certain cheeses, and medications just to name a few. Even oranges can be sprayed with color to produce the signature bright orange we associate with them. Artificial colors have been linked to hyperactivity, ADHD, learning disorders, asthma, visual problems, nerve damage, and may also be carcinogenic (cancer causing). Interesting fact: Color is made from petro-
leum or coal tar. Now, is that something you would want to put into your toddler’s body? Look for carrots and beets as natural coloring agents on the label instead of artificial colors. BHA and BHT These “antioxidants” are added to foods that contain oils to prevent them from going rancid. They are often found in cooking oils, margarine, lard, crackers, cookies, bread, baked goods, croissants, potato chips, snack foods, and most commonly in cereals. BHA (Butylated hydroxyanisole)(Butylated hydroxytoluene) and BHT can lead to a full range of adverse reactions such as asthma, insomnia, depression, fatigue, learning difficulties, and behavioral problems. They are even implicated in causing cancer. Some countries such as Japan have even banned them from use in foods. 4 Simple Strategies to Follow 1. Minimize consumption of processed foods, that is, canned, boxed, bagged, and frozen foods. 2. Avoid fast-food restaurants as much as possible. 3. Start reading labels, and chose products that are labeled “preservative-free.” 4. Prepare as much of your children’s food as you can yourself from natural ingredients. Lilian Presti is a registered holistic nutritionist. This article was originally published on NaturallySavvy.com
Developing children are more sensitive than adults to food additives.
B6
@EpochFit
October 16–22, 2015 TheEpochTimes.com/EpochFit OPIOLA JERZY/WIKIMEDIA COMMONS
Studies show that rhodiola increases neurotransmitter chemicals in the brain.
A prehistoriclooking plant native to cold climates at high altitudes, Rhodiola rosea has thick, short, sedum-like leaves that grow in circles around the stem, resembling a stack of crowns. It blooms with a top crown of yellow flowers.
Boost Memory, Cognition With Rhodiola By Conan Milner | Epoch Times Staff
I
n Siberian, Tibetan, and Scandinavian folk medicine, Rhodiola rosea root has been one of the most revered herbs for at least a thousand years. More than 20 rhodiola species have been identified, but Rhodiola rosea has captured the attention of scientists from around the globe. Formal studies on this plant go back as early as the 1700s, but it’s only been known in the United States for the past 20 years. The story of rhodiola’s rise in American popularity involves a husband and wife team of psychiatry professors from upstate New York, and previously classified documents from the Soviet military. According to the wife half of the team, Dr. Patricia Gerbarg, assistant clinical professor in psychiatry at New York Medical College, and author of “The Rhodiola Revolution and How to Use Herbs, Nutrients and Yoga in Mental Health Care,” she came upon the herb by chance, and the healing she experienced was profound. “I consider the plant to have saved my life, in terms of the quality of my life and my ability to work,” Gerbarg said. In the 1990s, Gerbarg contracted a very severe case of Lyme disease. Antibiotics took care of the infection, but she was still left with extensive cognitive impairment and memory loss. Gerbarg’s husband, Dr. Richard Brown, associate clinical professor in psychiatry at Columbia University, learned about rhodiola from a patient. Within 10 days of taking the herb, Gerbarg felt her memory returning. Today she says she’s operating at full capacity. “Now I’m able to work full time. I write. I lecture. I research. My brain is great. Just the way it used to be,” she said.
I consider the plant to have saved my life, in terms of the quality of my life and my ability to work. Patricia Gerbarg, assistant clinical professor in psychiatry, New York Medical College
The first information on rhodiola in the English language came from a former Soviet scientist.
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Rhodiola rosea gets its name from the fresh-cut root, which smells of roses.
Sold on the effects and surprised that nobody seemed to know much about it, Gerbarg and her husband began two years of intense investigation into rhodiola. Their search led them to Dr. Zakir Ramazanov, a phytochemist and former Soviet scientist from the Republic of Georgia with plans to introduce the herb to America. With Ramazanov’s help, Gerbarg and Brown were able to gain access to a large body of research done on rhodiola during the Cold War. Starting in the 1950s, the Soviet Ministry of Defense began an exhaustive search for a product that could enhance military performance. Free from contemporary research restrictions such as budgetary concerns and human rights committees, Soviet scientists were able to do studies that would be too difficult and costly to do today. Their investigation developed a three herb formula, which they dubbed ADAPT-232. The main component was rhodiola. The formula proved so successful with soldiers that the Soviets went on to use it to enhance the performance of Russian cosmonauts and Olympic athletes. “It was also used to improve the intellectual performance of their scientists, because it not only reduces physical fatigue it also reduces mental fatigue so that they could work long hours accurately,” Gerbarg said. While the Soviets shared their insights with the other herbs in the ADAPT formula, Siberian ginseng (eleuthero) and schizandra berry, their findings on rhodiola were kept in secret files, far from American rivals. The Soviet Union dissolved in 1992, but even after files were declassified, they remained largely forgotten in the defense department basement. Ramazanov was familiar with the Soviet’s rhodiola research, so he knew what to look for. He made several trips to obtain research papers from government files and his former colleagues. Ramazanov brought back piles of papers, which he shared with Gerbarg and Brown. His translations were the first information available on rhodiola in the English language. “That’s how we were able to understand how it worked and what it could be used for,” she said. For Memory, Lungs, Depression, and More Rhodiola treats lots of different issues. In Tibetan and Mongolian folk medicine, it is used for lung problems, such as respiratory infections, cough, tuberculosis, and asthma. The Vikings took it for strength. Modern studies show that rhodiola helps oxygenate the blood, improves endurance, and alleviates altitude sickness. Rhodiola also has a reputation for treating the mind. Studies show that it increases neurotransmitter chemicals in the brain. In the hands of an experienced practitioner, rhodiola can be used as a solo treatment, or to enhance the effects psychotropic drugs. Gerbarg prescribes it to her patients for depression, and memory problems. “It is very helpful for conditions where there was impairment of cognitive function or memory, whether it was from aging or brain injury,” she said. While some herbs (like St. John’s Wort) don’t mix well with pharmaceuticals, rhodiola can function as a team player. Gerbarg uses rhodiola alone or in combination with conventional psychiatric medication. She said it can help bridge the gap for patients who
get some relief from a small dose of medication, but develop side effects at higher doses. Rhodiola also helps with the residual symptoms of depression, such as fatigue, that the drugs can’t touch. “Rhodiola augments the effect of the conventional antidepressant so the person has more energy. They have this feeling of getting up and doing things that they might not otherwise have taking the standard anti-depressant alone,” she said. “It acts kind of like an activating antidepressant.” In several folk medicine traditions, rhodiola was known to prolong life. Recent studies lend credibility to this idea by showing that the herb improves cellular function and repair. This means that people suffering from chronic stress or any condition brought about by constant oxidative and toxic damage to the cells could benefit from rhodiola. Gerbarg believes rhodiola’s ability to strengthen and detoxify cells is what enabled her brain to heal. What to Look For Not long ago, rhodiola was an obscure specimen in the American herb market, now it seems that every manufacturer has a rhodiola product. But before you pick up a bottle, there are several things to consider. In the past, rhodiola was harvested in the wild, but to keep the supply in pace with demand, much of the rhodiola found in today’s supplements is cultivated. Most of the cultivated herb comes from overseas: Scandinavia, Russia, Eastern Europe, or China. When the herb first came on the market, you could identify a quality rhodiola by the presence of two marker compounds. Consumers looked for labels that promised at least 3 percent rosavin and 1 percent salidroside. Gerbarg said that today some manufacturers beef up their marker compounds with cheaper sources. The numbers look good, but the product lacks many of the other bioactive compounds found in rhodiola that science hasn’t yet grasped. Gerbarg’s books identify better quality products. She said a good rule of thumb is to buy products that have been used in controlled research. “If a particular brand or product has demonstrated its effectiveness in a published study, that’s a very good indicator of a high quality product,” she said. How to Use For best effect, take rhodiola in the morning, at least 30 minutes before eating. On an empty stomach, the body absorbs this herb much better. A morning dose is also important because rhodiola is energizing. This is also why it should be avoided in some conditions. In people with bi-polar disorder, for example, rhodiola may cause manic symptoms. But every situation is different. “If they’re being medicated for their condition and stabilized, but still having depression rhodiola can be helpful, but you have to know what you’re doing in terms of how you dose,” Gerbarg said. Similarly, patients suffering from anxiety who are easily agitated by stimulants may not be a good fit for rhodiola. However, Gerbarg has seen success with PTSD—a disorder that can often include anxious symptoms. “There are lots of types of anxiety, it depends on the actual diagnosis whether you would or wouldn’t want to use it,” she said.
B7
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5
TheEpochTimes.com/EpochFit ISTOCK; SETH HOLEHOUSE/EPOCH TIMES (ILLUSTRATION)
WOOD
The circular arrows indicate a generative relationship, whereas the straight arrows depict a destructive one.
SOUR
Spring Liver Green Anger
ELEMENTS WATER
FIRE
SALTY
BITTER
Winter Kidney Black Fear
Summer Heart Red Joy
METAL
EARTH
Fall Lung White Grief
Late Summer Spleen Yellow Compassion
SPICY
SWEET
In the Chinese theory of Five Elements, autumn is related to the emotion of grief.
HOW TO EAT WITH THE ELEMENTS FOR
KAEWPHOTOIISTOCK
BETTER HEALTH Elements continued from B1 By understanding how these elements live within us, we can further tune into how we’re feeling and more easily turn to the foods of the season that can heal and nourish us. Essence of Autumn Autumn marks the end of the growing season. It also beckons us to turn inward, to release much of the external energy that calls to us during the warmer months. The essence of this season supports our letting go of waste, eliminating what we no longer need, and illuminating what’s most important. Just like the trees around us—shedding their leaves and revealing the endurance and capacity of the branches usually hidden from our view—we are brought back to our core. In keeping with these yearly junctures, each season I invite you to join me to tap into the healing secrets of the season. By doing so, you also harness the healing secrets innately within you. I love how The New York Times food columnist Molly O’Neill describes autumn like old age, like something that creeps up on you and is suddenly there. She says: “Gradually you begin to bend inward, and one day you are surprised to find yourself immersed in yourself.â€? “As the season leans more toward winter, and squash changes from summer’s watery sponge to dense gourds, life slows down and so does cooking, gradually,â€? she says. “First you think of chowders, then soups, then bisques. In the end, everything is stew. ... Lacking the surging juices of summer’s ingredients, fall produce generally benefits from slow, moist cooking. So does the human soul.â€? Autumn Eating And while the banana might not have a place in your late autumn shopping cart (depending, of course, on where you live), let’s consider the harvest bounty that you can enjoy to catch the wave of the season: • • • • • •
Squash Pumpkin Broccoli Brussels sprouts Cauliflower Cabbage
The essence of autumn supports our letting go of waste.
With a career born of a personal family health crisis, award-winning functional nutritionist and educator Andrea Nakayama takes the idea of food as personalized medicine beyond a clinical practice. Her online programs at ReplenishPDX.com and HolisticNutritionLab.com guide her clients in taking ownership over their health. Info@ReplenishPDX.com
• • • • • • • • • • • • • • • • •
Garlic Onions Fennel Autumn greens Arugula Radicchio Peppers Sweet potatoes Mushrooms Apples Pears Asian pears Persimmons Pomegranates Cranberries Parsnips Radishes
Consuming these foods will enable you to step into sync with the season. From there, the seemingly impossible might happen. The beauty of eating with the elements, eating these very foods at this time of year, is that they actually work to heal and repair the organs associated with the season. In the fall, we turn our attention inward, to our lungs and primarily our colon. Autumn presents the opportunity to harness our internal resolve, self-worth, vitality, and endurance. It also invites the release of emotional upsets and grudges, as well as anything else we might be holding on to physiologically and psychologically. Exhale and release what you don’t need. Turn inward. Turn to the kitchen. Turn to the soup pot. Take a turn for you. Take the time to retreat into autumn. And ponder one last quote by our friend Molly, who reminds us, as we step into the rhythm of the season, to find the buried honey in the bitterness of our food and our lives: “Time is what there is most of in fall. Like spring, autumn is a wrinkle, some days taut and other days loose, between summer and winter. “It is a season of waiting and subtle foreboding, hence a season in slow motion rift with yearning. The cook becomes an alchemist. She turns the hard into the yielding, the dry into something unctuously moist, brings the dead back to life, finds the buried honey in the bitterness. All in her own sweet time.�
Seasonal foods help support our emotional and physical states throughout the year.
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WORKOUT OF THE WEEK
Energizing, Strength-Building, At-home Workout By Emma-Kate Stampton As winter approaches we get the urge to stay home and hibernate. But that’s no excuse to skip your workout. All of these exercises can be done in the comfort of your home or backyard. When you don’t have time to go to the gym, this set of movements will help build and maintain your strength and energy levels. Emma-Kate Stampton certifies Pilates instructors and is a certified personal trainer. With 12 years of industry experience, she is passionate about sharing the gift of health and well-being. EmmaKate is based in Brisbane, Australia. ALL PHOTOS BY WILLIS LIM
Squats are great for toning up your buttocks, hips, and thighs.
Parallel Squat • Squats strengthen all the muscles in the lower half of the body and are great for toning up your buttocks, hips, and thighs. • Squatting is also a functional movement because it replicates movements we do on a daily basis like squatting down to pick things up, and getting out of chairs (which becomes more difficult as we get older). How many times have you heard someone say they hurt their backs doing these two common movements? Squats help prevent these injuries and will keep you strong for life. • Stand with your feet slightly wider than hip width apart. • Bend your knees and lower your hips toward the floor like you are about to sit on a chair. • Make sure your knees are tracking over you big toes and keep your lower abdominals pulled inward to protect your lower back. • In the deepest part of the squat position your buttocks should be almost as low as your knees. However, if you have any knee or hip issues avoid going this low. • Hold this position for a moment, then straighten your legs to return to the start position. Do 3 sets of 15.
Bridges are good for longterm health because they keep your spine from fusing.
Push-Ups • Push-ups are the best exercise for strengthening your upper body. They focus primarily on the chest muscles but will also help tone and shape your shoulder and arm muscles. • Women typically have weak upper bodies so doing push-ups regularly is an accessible way to make sure your upper body is strong. • Place your hands on the ground so they are two hand widths outside of each shoulder. • Full push-ups are done on your toes but if you
are just beginning or haven’t done them in a while, start from your knees. • Your hips should be slightly forward so your body is in a plank position. • Lower your whole body toward the floor keeping your entire body together, you don’t want your chest or hips to lower independently. • Then press firmly into your hands and push back up into your start position. Do 3 sets of 12.
Single Leg Bridge • This is a true buttock blasting exercise. It will tone, strengthen, and shape your buttocks and the back of your thighs. The bridging part of the exercise (when you are rolling up and down away from the floor) is great for improving mobility in your spine and strengthening your back. • Lie on your back with your feet hip width apart and your arms lying beside you, palms resting on the floor. • Press your lower back toward the floor and start to slowly lift your bottom, then lift your lower, mid, and upper back until you’re in a bridge position. • Hold this pose. • Tighten your buttocks and lower abdominals and lift your right leg up and hold it up for 5 seconds. • When you lift your leg it is important that your hips don’t lower out of the bridge position. • Place your right leg back down then lift your left leg and hold for 5 seconds. • Lift and hold 5 times on each leg for one set, then lower back down to the floor. Do 3 sets.
Side Plank • This exercise strengthens and tones your entire abdominal area. It specifically targets your oblique muscles, which will give you a more shapely-looking waist. • Start lying on your right side. • Prop your body up on your right forearm and the side of your right foot. Your legs will be
Seated Side Twist • It is important to be in the habit of stretching as part of your workouts because it will lengthen your muscles and help reduce soreness. This stretch will release tension from your spine and buttocks and lengthen your spine, waist, and hamstrings. • Sit with both legs straight out in front of you. • Bend your right leg and cross it over your left,
stacked one on top of the other. Squeeze your inner thighs together. • Imagine someone is holding your hips up to avoid them sinking. Keep your abdominals engaged. • Hold your plank for 30–45 seconds for one set. Do 2 sets each side.
placing your right foot on the outside of your left thigh. • Hold your right knee with your left hand and look over your right shoulder. • Gently twist your spine and torso, repeat on the other side. Hold each side for 45 seconds.