B1 April 3–9, 2015
Health Fitness
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Spring is the time to show your liver a little love.
What’s the Difference Between Detox and Cleanse? By Andrea Nakayama
I
know many people use the terms detox and cleanse interchangeably. But in my practice, I’ve created a distinction between the two. It’s that distinction that will help you to make the appropriate investment of your time and resources to reach your optimal health goals. In a detox, my main objective is to remove the foods and food categories that are “muddying the waters.” We’re taking out the most common substances that slow you down, make you sick, clog your sinuses, cause gas and bloating, make you retain unnecessary weight and leave you feeling tired and foggy. Who wants any of that? Sometimes the things we’re removing are foods and sometimes they’re more than foods ... behaviors or beliefs, patterns and habits that are holding us back. The protocol all depends on the intent of the detox. As a practice, I never remove without replacing. That way you know exactly what to eat and what to do to help you feel great.
So What’s a Cleanse? A cleanse is all that and more. You’re definitely removing the substances that leave you feeling high and dry in the ways I mentioned above. Yet you’re also going in a bit deeper. In a cleanse we’re delving into a certain organ of detoxification and actually working to clean it so that it can perform better for you. With my clients, I use foods, supplements, and herbs, as well as specific lifestyle practices to get those internal organs functioning top notch. And because many of our organs are so easily regenerated, the healing you bring through these intense cleanses serves you well throughout the entire year. Spring and Your Liver In Chinese Five Elements, where each season is associated with a set of organs, spring is the season of the liver. Each year, when spring rolls around, I find this hardworking organ of mine calling my name. You may not find yourself in tune with your liver and able to hear it’s cries, but giving it a little love right now will serve you well!
Because many of our organs are so easily regenerated, the healing you bring through intense cleanses serves you well throughout the entire year. Your liver is a powerhouse of activity. It’s the biggest internal organ in your body and has hundreds of functions. One key role is acting as the gatekeeper for your entire system, filtering all toxins and foreign substances from the bloodstream, breaking them down, and excreting them. Some of the toxic substances that your liver has to contend with are produced right within your body!
These include excess hormones, neurotransmitters and byproducts of your internal bacterial milieu. Other substances come from your external environment—what you eat, what you breathe, and even what you put on your skin. There are both voluntary and involuntary invaders in your body that the liver encounters every second. It’s working overtime, all the time, all day, every day, without much gratitude or payback. Hey, your liver deserves a break every so often too! Unfortunately your liver won’t appreciate a simple Hallmark card. What it will most appreciate is a vacation ... A vacation that includes time away from some of its usual workload (enter a detox or cleanse), as well as a little massage! Doesn’t that sound good? I love the idea of liver massage as much as my liver appreciates the loving. It’s gentle and effective and anyone, any age, can do it. This protocol of massaging and oiling
the liver is called a castor oil pack. It’s a great way to love your liver and boost its productivity, inviting that cleansing action whether you decide to make dietary changes or not. Castor oil—massaged on the liver region, located beneath the right rib cage—can penetrate the skin to increase circulation, promote elimination and enhance the healing and rejuvenation of the cells beneath the surface. It’s remarkably effective, if not a little sticky. As we move into spring I invite you to give it a try. All you need is some castor oil, an old washcloth and a hot water bottle. It’s a perfect way to love your liver and yourself. You both deserve to get a little wrapped up in the love this spring. With a career born of a personal family health crisis, functional nutritionist 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
Health & Fitness
B2 April 3–9, 2015
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Have you tried fruity popsicles?
12 Quick and Easy Natural Snack Ideas for Kids By Derek Markham
F
eeding your children natural snacks that are fast and easy to prepare can be a challenge for fathers who aren’t so natural in the kitchen. Depending on how often you prepare food for your children, the chorus of “I’m hungryyy ‌ what can I have to eat?â€? may
Popcorn sprinkled with nutritional yeast and salt is super easy if you’ve got an air-popper.
make you grab for your keys and wallet, or head straight for the pantry with a puzzled look on your face. Maybe you need some quick and easy natural snack ideas? In my house, I’ve found that mama may not always approve of the timing or choice of food, but she’s always grateful that I fed them, so don’t let that hold you back. Get some grub in those little bellies!
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12 Quick and Easy Natural Snack Ideas From the Natural Papa Kitchen: 1. Fresh Fruit. Keep a bowl full of fresh organic fruit within reach of your children, washed and ready to eat. Fruit is a great hit with most children, and a blood sugar boost may be just what they need for a natural attitude adjustment. We like to buy seasonally, and by the case when we can, and then we always have it on hand. 2. Raisins and Sunflower Seeds. These are cheap, available just about anywhere, and taste great together. Buy in bulk and keep some in a container for easy access. Try some other combinations: raisins/peanuts, dried cranberries/walnuts, goji berries/sunnies. Mix it up in a bowl and give it an official name, and it sounds way more exciting. 3. Banana Milk. Is plain old fruit not exciting enough for them? Try blending a banana with water. Now you’ve got Banana Milk. Goes great with anything. Add raisins after blending, and it’s “Chunky-style Banana Milk.� Add a teaspoon of cocoa powder and it becomes “The Amazing Chunky-style Chocolate Banana Milk.� Get creative and think of a silly name, and you can get them to eat just about anything. 4. Nori. Sheets of nori spread withtahini or peanut butter or whatever you’ve got. Roll them up and watch them disappear. 5. Homemade Popsicles. When making banana milk or smoothies or other liquid
treats, put some in popsicle trays or tupperware for the next “I’m hungry.� If they are offered ‘ice cream’ or ‘popsicles,’ they’ll go for it. 6. Popcorn. Sprinkled with nutritional yeast and salt is super easy if you’ve got an air-popper. You can do it in a pan or a wok on the stove just as easily, but you can’t just walk away until you’re done. Spirulina makes an extra-tasty super green snack and gives plenty of
Try blending a banana with water. Now you’ve got Banana Milk. material for funny pictures as well. For a sweet treat, mix some sugar and cinnamon, drizzle the popcorn with alternative butter of choice, and mix in the cinnamon mix. I wouldn’t recommend using honey or maple syrup with this unless you can hose them down afterward. 7. Peanut Butter. On anything: carrots, apples, celery, bananas, straight from a spoon. We buy ours in bulk straight from the peanut grinder at our co-op— no sugar, no added salt, just peanuts. 8. Sprouts. If you’re into sprouting, chop a little onion, grate a carrot, or a zucchini, or an apple over a bowl of sprouts, maybe add a shot of soy sauce or ketchup (or peanut butter), and serve with crackers. Or serve it as finger food if you don’t mind the mess.
9. Lettuce Wraps. Romaine lettuce leaves make excellent wraps, and can be filled with leftovers or sprouted seed spreads, or your favorite real or pseudo-cheese product. Ours is jalapeĂąo jack almond cheese. Fill one with a banana and raisins and yes, peanut butter. They’ll probably go for it. 10. Oatmeal. It only takes 10 minutes to cook, and you can add any dried fruit or nuts (coconut flakes are tasty) and they’ll be fueled up until mealtime. Why do we only eat oatmeal for breakfast? If you make a big batch, keep the rest in the fridge and make fried oatmeal with it. Make cookie sized patties and fry in a hot skillet until slightly browned. 11. Banana Bread. Make some banana bread or muffins, if you’ve got some speckled bananas and a little time. 12. Cookie Pie. Is dessert a snack? Make the quick and easy cookie pie but only if you have time to run all of the kids to exhaustion. See recipe in the Tuesday April 7 paper or online at: TinyURL.com/VeganCookiePie So when you hear that oh-socommon question echoing in your house, make one of these snacks for them, and if they don’t like it, you can blame it on me: “Natural Papa made me make these snacks for you ‌â€? Derek Markham is a father, husband, and founder of NaturalPapa.com, a forum for sharing observations about parenting and fatherhood. This article was originally published on NaturalPapa.com. NANA B AGYEI/FLICKR/CC BY 2.0
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Keep a bowl full of fresh organic fruit within reach of your children, washed and ready to eat.
Health & Fitness
B3 April 3–9, 2015
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Stem Cells Speed Healing, Cure Foot Arthritis GUBCIO/ISTOCK/THINKSTOCK
In three years, not one of this combination treatments of weight bearing correctives and stem cells has failed.
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EW YORK—Several years ago at a podiatric conference, Dr. Jeffery Adler learned that stem cells were being used to treat foot problems. Even though he recalls that almost no other podiatrists at the conference were interested, he thought the stems cells “seemed like something good” for his patients. And his hunch has paid off. Fast-forward to today and Adler now uses stem cells to treat ulcers, repair torn ligaments and tendons, and cure arthritis of the ankle and big toe. He also conducts ongoing clinical trials on stem cell treatments, lectures nationally, and on the day he spoke with Epoch Times, had just given his 15-year-old granddaughter a stem cell treatment for torn tendons in her foot. “She’ll do fine, it will heal,” he said with the confidence that comes with having injected stem cells over 800 times. “It’s really amazing because stem cells change into everything.” Stem cells are cells that have
the potential to become almost any material in the body depending on where they are injected— anything from bone, to blood, to skin, to brain cells. Two Big Benefits Two big benefits of stem cell treatments, Adler said, are that they dramatically increase healing speed and—as long as patients correct how they place their weight on their feet—stem cells allow him to cure arthritis in the big toe and ankle in 100 percent of cases. In the past his success rate was 30 to 40 percent. Adler said that in three years, not one of this combination treatments of weight bearing correctives and stem cells has failed. This “combination has a magic effect” he said. Typical podiatric treatments for big toe arthritis include modified footwear, injections of anesthesia and steroids that temporarily reduce pain and swelling, or surgery that destroys the big toe joint by cutting off “both the base of the toe and the head of the metatarsal.”
Surgery is followed by multiple injections of with an animalbased cartilage replacement, hyaluronic acid. Sometimes podiatrists place a stent in the joint, but these tend not to last because of the amount of stress on the joint, Adler said. If the patient is older, a podiatrist might fuse the toe joint, leaving it completely stiff. With stem cell treatments, Adler makes a surgical fracture, cleans out the arthritic bone and scar tissue, then injects stem cells into the joint. The extra space created by the fracture and bone and tissue removal, “takes the pressure off the cartilage, which allows it to heal.” The stem cells “recognize damaged cartilage and support it,” helping the body regrow tissues and healthy new cartilage, he said. In his clinical studies, Adler has found that stem cells improve healing speed by several months. “We found most of the stiffness of the big toe joint went away between three to four months earlier than it usually goes away when we don’t use stem cells. We found that the pain post-operatively diminishes, because the stem cells have a pain relieving effect,” Adler said. He gave one example of a severely arthritic toe case where stems cells made healing happen in four months, when usually “with a joint that severe, we wouldn’t see that type of clearance for about a year.”
3 Ways to Keep the Bathroom Free From Mold By Melissa Maker Mold—it comes in almost every color, and it is pesky, to say the least. It is typically caused by bacteria (that we all have growing in our bathrooms) combined with the hot, humid environment that our bathrooms provide, especially postshower or bath. However, there are a few quick, cheap, and effective tips you can use to help get rid of bathroom mold and prevent it from coming back. 1. Scrub Away To properly care for your bathroom and remove the mold from tile grout, you will need a good scrub brush and baking soda. To effectively scrub the mold away, treat the grout between tiles and the caulking with a paste made of water and baking soda. Leave on for as long as you need to—for example, very dirty grout can use an hour or two. Spray the tiles with water and use a scrub brush to clean the grout with a brisk back and forth motion. Rinse well and buff dry. Once you have scrubbed the grout, you can prolong your mold-removing efforts so that you do not have to use as much elbow grease next time. If your bathroom is not properly main-
If your bathroom is not properly maintained between cleanings, it does not take long for mold to come back.
tained between cleanings, it does not take long for mold to come back. In fact, think of mold prevention like oral care—we have to maintain our teeth to keep plaque away. 2. Open a Window When you have finished showering, turn on a fan or open a window until the humidity from your shower has dissipated. You need to have top-notch ventilation to remove the humidity and moisture from the air. The lack of humidity creates a poor breeding ground for bacteria and is the easiest way to maintain your mold-free space.
3. Mix Up a Mold-Prohibiting Spray To doubly protect your bathroom, keep a spray bottle nearby and quickly mist the tiles and caulking after your shower with these natural anti-mold solutions that take no effort to make. These solutions contain mold-prohibiting ingredients that when sprayed, protect your bathroom from becoming a breeding ground. You need white vinegar or tea tree oil, water, and a spray bottle. @ Vinegar solution: Mix equal parts of vinegar and water in a clean spray bottle. @ Tea tree oil solution: Mix 10 drops of tea tree oil into a clean spray bottle filled with water. Place the spray bottle on the “mist” setting. It takes about four seconds to spray the tiles and then you walk away. Now you are protected from mold. These ingredients are cheap, easy to find, and are highly effective. I particularly love the tea tree oil solution, as I find the scent soothing and spa-like! Melissa Maker is the owner and operator of Clean My Space, which focuses on cleaning condo suites for busy urbanites. This article was originally published on www.NaturallySavvy.com.
One limitation of stem cells Adler said is that they are so good at regrowing things, they could, if injected improperly, regrow more than you want. This is especially the case with bone. “I’ve used it [stem cell treatment] once or twice on slow healing bone, but … I’m always a little reticent with that because I don’t want to create too much bone,” he said, adding that he’s open evaluating further research about using stem cells in bone when it’s available. Stem Cell Source Adler uses live-birth stem cells, which are collected from the innermost membrane of placen-
tas (the part closest to the baby), when a baby is born via cesarean. This is an FDA-approved process, he said, the mother’s consent is obtained beforehand, and she is screened for communicable diseases. Adler prefers using placental stem cells to a person’s own stem cells, because stem cells from older people have less potency. “Your stem cells—even in a young person—are beat. To get the real action that you want from the stem cell ... you need these very young stem cells,” he said. “That’s when they’re the most potent and have the chance to change into the type of tissue you want them to change into.”
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Dr. Jeffrey Adler, medical and surgical director.
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B4 April 3–9, 2015
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Treating Eating Disorders With Chinese Medicine By Lynn Jaffee Occasionally I am asked whether acupuncture can treat someone with an eating disorder, such as anorexia, bulimia, or obsessive overeating. As with any condition, there is no one size fits allâ&#x20AC;&#x201D; everyone is different and heals at their own pace and in their own way. That said, I have worked with a number of patients who have suffered with eating disorders and who have been helpedâ&#x20AC;&#x201D;sometimes dramatically soâ&#x20AC;&#x201D; from acupuncture. Many years ago I worked for a nonprofit agency whose mission was to promote womenâ&#x20AC;&#x2122;s health and physical
If youâ&#x20AC;&#x2122;re binging, vomiting, not eating, or unhealthily restricting your food intake, your heart and spirit are as out of balance as your physical body. activity. Our mission tended to attract many women with eating disorders, as interns, volunteers, clients, and employees. Some were very much in denial about their eating disorder, and others were in recovery and willing to share their stories. Today, as I work with patients who have a history of an eating disorder, I am thankful to those women who years ago opened up their lives to me and shared their experience of living with this illness. As an acupuncturist, my job is to take that information and put it into the context of Chinese medicine; sometimes not so easy and straightforward. Each person with an eating disorder comes with a unique set of circumstances, and can have one (or more) of a variety of imbalances in Chinese medicine. However, whether the condition is anorexia, bulimia, overeating, pathological food restriction, or night eating, in Chinese medicine the following organs are affected by eating disorders: Heart. While you tend to think of your heart as something that primarily pumps blood and is prone to heart
attacks as you get older, the heart organ system in Chinese medicine houses something called the shen. The shen is the home to your mind, memory, consciousness, and spirit. While these functions are attributed to the brain in Western medicine, we tend to intuitively know that the heart is also an organ of feeling. (Think Valentineâ&#x20AC;&#x2122;s, having a â&#x20AC;&#x153;broken heartâ&#x20AC;? or heartfelt thanks.) As an organ of emotion and spirituality, there is always some level of shen imbalance in people who are struggling with an eating disorder. I believe that your approach to eating mirrors your approach to life, and if youâ&#x20AC;&#x2122;re binging, vomiting, not eating, or unhealthily restricting your food intake, your heart and spirit are as out of balance as your physical body. In Chinese medicine, an eating disorder would be considered a shen disturbance. Liver. Your Chinese liver system is also concerned with emotions. The liver is responsible for the smooth flow of everything in your body, including your emotions. When what you desire is very different from the reality of your life, it can evoke strong feelings of anger, frustration, and low self-worth. When those feelings are constantly suppressed, liver energy becomes stuck and can show up as irritability, angry outbursts, and yes, pathological eating. In some people, especially those with eating disorders, those emotions are turned inward and may also become depression and anxiety. In the patients Iâ&#x20AC;&#x2122;ve seen with eating disorders, there is always some element of liver stagnation. Spleen. The organ system most damaged by eating disorders is your Chinese spleen. Paired with the stomach, your spleen is responsible for the process of taking in food, digesting it, and converting it into the energy and nutrients your body needs to function on an everyday basis. Your spleen is also in charge of holding things in and up in your body. An eating disorder can damage your spleen in a couple of ways. First, the digestive process can be impaired, even years after an eating disorder, causing symptoms such as stomachaches, gas, heartburn, constipation or loose stools, and even lack of energy or fatigue. In addition, I have seen in a couple of women in my clinic who have recovered from their eating disorders, but who have damaged the holding func-
tion of their spleen. This has shown up in an ability to become pregnant, but a tendency toward miscarriages (an inability to â&#x20AC;&#x153;holdâ&#x20AC;? the fetus). Another sign of damage to the spleen is easy bruising, as the blood isnâ&#x20AC;&#x2122;t being â&#x20AC;&#x153;heldâ&#x20AC;? in the vessels very well, and chronic diarrhea as â&#x20AC;Ś well, you get the point. Kidney. In Chinese medicine, your kidney system is the home to all the vital substances in your bodyâ&#x20AC;&#x201D;yin and yang, qi and blood, and essence, which is kind of like your DNA and body constitution all wrapped into one. Your body constitution is a gauge of how healthy you are, and itâ&#x20AC;&#x2122;s affected by how you live your life. For example, you may be a big, strong, and healthy person who damages your health by partying, eating poorly, and skimping on sleepâ&#x20AC;&#x201D;all things that can deplete your body constitution. In contrast, you may be smaller and not be as strong, but if you guard your health by eating well, sleeping, and so on you may live to be a ripe old grape. My point is thisâ&#x20AC;&#x201D;eating disorders damage your body constitution, and as a result, the health of your kidney in the Chinese organ system.
Each person with an eating disorder can have one (or more) of a variety of imbalances in Chinese medicine. The good news is that if you are suffering from an eating disorder or have a history of an eating disorder, all is not lost. First, you need help from a mental health professional who is skilled in treating people with eating disorders. Then, when you are ready to get your body back into balance and repair the damage, Chinese medicine, through the use of acupuncture and herbs, can help by calming your shen, soothing your liver, strengthening your spleen, and rebuilding and strengthening your kidney. Lynn Jaffee is a licensed acupuncturist and the author of â&#x20AC;&#x153;Simple Steps: The Chinese Way to Better Health.â&#x20AC;? This article was previously published on AcupunctureTwinCities.com.Â
Health & Fitness
B5 April 3–9, 2015
www.TheEpochTimes.com
5 Reasons to Drink
Matcha By Laura Kraber
5 Reasons to Love Matcha 1. Energy Enhancer Because the caffeine content is so low, a cup of green tea is rarely a realistic substitute for that morning cup of joe, nor does it function as any kind of reliable pick-me-up. Matcha,
Without the jitteriness or irritability that coffee can impart, matcha’s sustainable energy is smooth and consistent. 2. Mood Improver With generous amounts of the amino acid L-Theanine, matcha can put you in a good mood. Because it is grown in the shade, matcha contains up to 5 times more of the calming neurotransmitter L-Theanine than regular green tea. L-Theanine activates the brain’s alpha waves, resulting in a feeling of calm-
ness; combined with matcha’s caffeine content, the drink offers sustained calm alertness. 3. Antioxidant Powerhouse Rich in the EGCG antioxidant, which helps to prevent cell degeneration and premature aging, one cup of matcha has the antioxidant equivalent of 10 cups of regular green tea. 4. Boosts Metabolism Boosting your body’s ability to burn fat, consuming matcha regularly improves the body’s ability to utilize energy, according to a study by the American Society of Clinical Nutrition; the research showed that the daily energy expenditure rate of adults increases 35–45 percent with regular consumption of matcha. 5. Offers Cancer Protection Catechins are powerful antioxidant compounds found in green tea; a specific type of catechin, EGCG (epigallocatechin gallate) comprises 60 percent of the catechins in Matcha. EGCG is recognized for its cancer-fighting properties as they have been found to offer beneficial protection against some types of cancer growth, including breast cancer. How to Make a Matcha Latte: Although traditionally made with a bamboo whisk, I use a regular whisk or an IKEA milkfrother for frothing both the tea
Can This Garlic Nutrient Keep Brains Healthy? University of Missouri A nutrient in garlic may offer the brain cells protection against aging and disease, according to new research. “Garlic is one of the most widely consumed dietary supplements,” said Zezong Gu, associate professor of pathology and anatomical sciences at the University of Missouri School of Medicine and lead author of the study. “Most people think of it as a ‘superfood,’ because garlic’s sulfur-containing compounds are known as an excellent source of antioxidant and anti-inflammatory protection.” “Scientists are still discovering different ways garlic benefits the human body,” he said. “Our research focused on a carbohydrate derivative of garlic known as FruArg and the role this nutrient plays in protective responses.” Environmental Stress Gu’s team looked at the nutrient’s ability to inhibit—and even possibly reverse—brain cell damage caused by environmental stress. Environmental stress could include the aging process, smoking, pollution, traumatic brain injury, or excessive alcohol consumption. “Microglia are immune cells in the brain and spinal cord that are the first and main line of defense in the central nervous system,” Gu said. “Unlike other mature brain cells that seldom regenerate themselves, microglial cells respond to inflammation and environmental stresses by multiplying. By massing themselves
and migrating toward an injury site, they are able to respond to inflammation and protect other brain cells from destruction,” he said.
Garlic’s sulfurcontaining compounds are known as an excellent source of antioxidant and antiinflammatory protection. Zezong Gu, associate professor, University of Missouri School of Medicine However, increasing the number of microglial cells won’t provide age-defying protection for the brain, Gu said. In fact, it can do more harm than good. “Although important to brain cell health, microglial cells also produce nitric oxide in reaction to their function as protectors,” Gu said. “If we simply increased the number of microglial cells, we also would increase the amount of nitric oxide in the brain. Excessive production of nitric oxide leads to brain cell damage and promotes neurodegenerative diseases such as cerebral ischemia, Parkinson’s disease, and Alzheimer’s disease.
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Despite its numerous and much publicized benefits, green tea was not a habit I readily adopted. I never liked the grassy taste, and I preferred the tangible buzz that black tea provides. My whole attitude toward green tea turned around when I tried a matcha latte. Frothy and delicious with a powerful kick of energy, one cup of matcha made me a green tea convert. As opposed to steeping your tea leaves, matcha is made from blending the finely ground tea leaves into hot water to make a beautiful, vibrantly green, chlorophyll-rich beverage. Add steamed milk (dairy, almond, cashew, or coconut) and you have a delectable hot beverage that is energizing and calming at the same time. Of course there is a beautiful Japanese matcha tea ritual, which involves special bowls and bamboo whisks, but I do just fine making my matcha in a cup with my trusty battery-powered milk-frother from IKEA (instructions below).
however does offer a significant dose of caffeine—40 to 70 milligrams depending upon type and amount used. A cup of matcha provides a jolt of energy that lasts longer than the typical coffee buzz. Without the jitteriness or irritability that coffee can impart, matcha’s sustainable energy is smooth and consistent.
More Antioxidants However, the nutrient FruArg may provide an answer to this reactive dilemma. By creating a cell model of neurological stress and monitoring microglial cell function, Gu’s team was able to study FruArg’s contribution to brain health. “When stress was applied to the model, there was an expected increase in microglial cells and their byproduct, nitric oxide,” Gu said. “However, once we applied FruArg, the microglial cells adapted to the stress by reducing the amount of nitric oxide they produced. “Additionally, FruArg promoted the production of antioxidants, which offered protective and healing benefits to other brain cells. This helps us understand how garlic benefits the brain by making it more resilient to the stress and inflammation associated with neurological diseases and aging.” In the future, Gu and his colleagues hope to study the effects of FruArg on other cells in the body associated with conditions such as heart disease, diabetes, and cancer. The study appears in PLOS ONE. Funding for the research came from the National Center for Complementary and Integrative Health, the National Institute of Environmental Health Sciences, the department of pathology and anatomical sciences, and the university’s South African education program. This article was previously published on Futurity.org. Republished under under Creative Commons License 4.0.
and the milk. To source quality matcha, you can visit your local tea shop or order an organic blend. C Heat ½ cup of water to just under boiling. C Pour hot water over 1 teaspoon of matcha in a large bowl or cup and whisk to dissolve the powder. C Heat ½ cup whole milk or almond or cashew milk and froth with a milk frother (adjust the milk-to-water proportions to suit your tastes). C Pour the matcha into the steamed milk. C Add 1 teaspoon of honey or a small amount of stevia, to taste.
Laura Kraber is a certified nutritional therapy practitioner. She works as a health coach with Dr. Frank Lipman at the Eleven Eleven Wellness Center in Manhattan. This article was originally published on DrFrankLipman.com.
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Health & Fitness
B6 April 3–9, 2015
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Angelina Jolie’s Surgery Got You Worried? What You Should Know About Ovarian Cancer Risk By Clare Scott
ollowing her 2013 announcement in the op-ed pages of The New York Times that she was having a double mastectomy, U.S. actress Angelina Jolie Pitt has published another piece last week discussing her decision to have her ovaries and fallopian tubes removed to mitigate her high genetic risk of cancer.
Jolie Pitt carries a faulty BRCA1 gene, which predisposes women to developing breast and ovarian cancer. Three women in her family—her mother, aunt, and grandmother—were diagnosed with breast or ovarian cancer while still under the age of 60. All three died of their illnesses. The publicity surrounding her double mastectomy led to what
Jolie Pitt carries a faulty BRCA1 gene, which predisposes women to developing breast and ovarian cancer.
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researchers and the media have dubbed the “Jolie effect.” An Australian study published six months after Jolie Pitt’s disclosure found referrals to familial cancer centers in Victoria more than doubled, and 64 percent involved people with a high risk of breast cancer. A similar U.K. study showed that in the year following her May 2013
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announcement, referrals to 12 family history clinics increased over twofold. But ovarian cancer, as you will see, is very different to breast cancer in that it’s very rare. So those of us who work in the field actually hope there’s no Jolie effect in this instance because it’s likely to cause a lot of worry to women who don’t need to be concerned and to divert resources away from those who do. BRCA and Cancer Risk The genes known as BRCA1 and BRCA2 usually help prevent cancers. Everyone has two copies of both but, in some people, one of the copies of either has an error or fault so it doesn’t work properly. The result is a high risk of developing breast and ovarian cancer at younger ages than usual. The lifetime risk of ovarian cancer for a woman with a faulty BRCA1 gene is about 40 percent to 60 percent. This risk increases from her late 30s and continues on an upward trajectory with age. Breast cancer risk is also higher for these women and can be up to 80 percent depending on family history. The ovarian cancer risk for a BRCA2 fault is not as high as for BRCA1, at between 15 percent and 25 percent. An estimated one in five ovarian cancers occurring at or before the age of 60 is due to a faulty BRCA gene. But only around 1 to 2 percent of women carry a faulty BRCA gene. Most women without it have only a 1 percent risk of developing ovarian cancer and a 10 percent risk of developing breast cancer. Other gynaecological cancers, such as cervical or uterine cancer, are not known to be associated with the BRCA genes. Mitigating Risk The surgery Jolie Pitt has just undergone involved the removal of both her ovaries, as well as fallopian tubes. That’s because evidence suggests cancer can start in the tubes and travel to the ovaries. Removing both ovaries and tubes of women with a BRCA fault reduces ovarian cancer risk by 90 percent. The remaining risk is due to cancer cells that may have already traveled to other sites.
It’s important to note that some women with a BRCA fault who have had their ovaries and tubes removed go on to develop what’s called primary peritoneal cancer some years later. This can happen even if the tubes looked normal when they were removed. A cancerous cell may have already spread into the peritoneal cavity before surgery, or cancer could have developed there independently. Cells lining the peritoneum can cause a cancer that looks indistinguishable from ovarian cancer. Removing both ovaries also has the benefit of reducing breast cancer risk by 50 percent, likely due to the onset of early menopause. A downside of having this surgery is that it prompts the change of life, or menopause, at a younger age. Most women having their ovaries and tubes removed because of a high ovarian cancer risk do so 5 to 10 years before the age of natural menopause, which is around 50 years old. Early menopause can result in health issues such as an increased risk of heart disease and osteoporosis, which can be mitigated by hormone replacement therapy. Because of this, a doctor will advise the woman about whether she should use hormone replacement, which may also help delay or reduce the onset of menopausal symptoms, such as hot flushes, premature ageing of tissues, vaginal thinning (causing sexual discomfort) and decreased libido. One way to reduce the risk of ovarian cancer is by using the oral contraceptive pill, which can halve your risk with five years of use. Don’t Panic Of course, it would be far better to have a reliable screening test to detect ovarian cancer at an early, curable stage before women develop symptoms. Sadly, neither of the two tools we have now can do this. The CA-125 blood test is no longer recommended because it detects cancer at a point when it can no longer be cured. And internal pelvic ultrasounds, which look for abnormalities in the ovary, are not sensitive enough to pick up early changes. Both help diagnose established cancers that would usually be picked up within
three months anyway because of symptoms. Jolie said she had planned to have her ovaries and tubes removed 10 years before the youngest woman in her family was diagnosed, but this is not a universal rule for women who carry a BRCA fault. Usually, we use the more blanket approach of surgery around 40 years of age, which is when most women have had their children. Earlier surgery would further increase the risk of problems associated with early menopause. Women who have had ovarian cancer and are concerned about others in their family should ask their doctor whether the BRCA genes might have played a role in their illness. Those who have a close relative, such as a mother or a sister, who was diagnosed with ovarian cancer while younger than 70 should contact Ovarian Cancer Action (U.K.), Ovarian Cancer Australia, Ovarian Cancer National Alliance (U.S.) or consult their doctor. Genetic counselling and testing through a familial cancer center may be recommended for some. For women who have the faulty BRCA genes, there’s ongoing peer and professional support. Women who don’t have a close relative with ovarian cancer do not need to seek advice based on the surgery Jolie has just undergone. Jolie Pitt’s op-ed about her double mastectomy had a positive impact as it galvanized many women to have their risk of breast cancer assessed, including some who needed to be tested for the BRCA mutation. This latest announcement should not have the same effect as far fewer women are at high risk of ovarian cancer. Clare Scott is a medical oncologist at The Royal Melbourne Hospital and the Royal Women’s Hospital, and laboratory head at The Walter and Eliza Hall Institute of Medical Research in Melbourne, Australia. This article was co-authored by Maira Kentwell, senior genetic counsellor and manager of the Department of Genetic Medicine and Familial Cancer Center at The Royal Melbourne Hospital. This article was previously published on TheConversation.com.
Health & Fitness
B7 April 3–9, 2015
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7 Natural Remedies for a Runny Nose ANNEMS/ISTOCK/THINKSTOCK
By Conan Milner Epoch Times Staff You don’t realize how great it is to breathe through your nose until you can’t. Whether you suffer from allergies or a cold, excess snot makes life difficult. A runny nose is neither sexy nor professional, but be thankful for mucus. Life would be much worse without it. Snot keeps the sinus cavity lubricated. It filters allergens and other impurities from the air we breathe. Mucus increases when we get sick, because the proteins in snot help pull invasive germs, viruses, and bacteria out of the body. Stay Hydrated Help snot do its job. Mucus proteins absorb water like a sponge, so good hydration is essential. When mucus gets thick it gets stuck, which can lead to headaches, post nasal drip, and a cough that can last for weeks. Hydration should be the primary focus of sinus relief. Beware of over-the-counter decongestants that can dry you out. If the air in your home is too dry, get a humidifier. Water, herbal tea, broth, and fresh fruit (especially citrus) are excellent choices for hydration. Stay away from alcohol and excessive caffeine intake, which can further dehydrate sinuses. Neti Pot The most direct way to hydrate the sinuses is with a neti pot—a plastic or ceramic pitcher designed to rinse the nasal cavity. The technique comes from ancient Aryurvedic medicine and is widely recommended by modern doctors for chronic congestion.
heat than normal. Got any habanero hot sauce you’ve been too afraid to try? This is the time to pour it on.
Hydration should be the primary focus of sinus relief.
What Not to Eat Avoid foods which can increase mucus and trigger inflammation, such as sugar, wheat, or dairy. Don’t make the problem any worse than it already is. Instead, go for hot, hydrating foods such as soup or stew—extra spicy, of course. Decongestant Herbs The Chinese herb ma huang (better known as ephedra) is one of the most effective decongestants. Unfortunately, it was banned in the United States in 2003 after problems arose with pseudoephedrine (a synthetic drug derived from ephedra). Chinese herbalists are still technically allowed to prescribe ma huang, but it’s now nearly impossible to find in the United States. A native American ephedra known as Mormon Tea is still legal, although it does not contain the same alkaloid strength as ma huang. However, it is still beneficial in sinus congestion. It was used extensively by the Native Americans of the Southwest and was a favorite of the American herbalist Dr. John Christopher. In addition to the spicy herbs mentioned above, other sinus relieving favorites include chamomile, turmeric, licorice, goldenseal, and orange peel. Homeopathics to try are Kali bichromicum and Pulsatilla.
Runny nose?
Although it’s strange at first, pouring water up your nose is actually quite easy and comfortable. However, don’t wait until you’re too stuffy to learn. A clogged nose requires patience and experience. A little salt is added to the warm neti pot water to match the salinity of body fluids. Get a noniodized sea salt with fine crystals that dissolve easily. Stir in a drop or two of eucalyptus essential oil for extra sinus relief. Essential Oils Peppermint, cajeput, and eucalyp-
tus all contain strong essential oils that help thin nasal mucus. Rub a few drops on the forehead and on either side of the nose, and get ready for the water works. Or consider a classic steam. Add a few drops to a large bowl of steaming hot water, put your face over it, and gently breathe in the vapors. Cover your head and the bowl with a towel to keep in the steam. Be careful not to add too much oil. It can cause a coughing fit. Olbas, a Swiss company, makes a pocket inhaler available at most health food stores. For about $6
you get a small white tube scented with essential oils for sinus relief on the go.
tial oils mentioned above. Stir the brew with your hand or foot and climb in.
Hot Bath A warm washcloth or a hot shower can help loosen nasal mucus, but you can get much more therapeutic effect from a bath. Dissolve a cup or two of Epsom salt in the water. This salt is absorbed by your skin as magnesium, a mineral that relaxes tense muscles, and helps the body get rid of excess mucus. After the tub is filled, add a total of 40 drops of any of the essen-
Spice Fresh horseradish is one of the best things to open nasal passages, but anything with a pungent, spicy flavor will do. Onions, ginger, peppercorns, cinnamon, fennel, and hot mustard are some of the flavors to seek when you can’t breathe. Definitely add extra chili peppers to your food when stuffy. Congestion dulls taste, so you probably can take much more
Healthy Mashed Potatoes Recipe By Derek Henry Potatoes are the cornerstone to many a meal. However, certain potatoes are very starchy and can create digestive problems when consumed on a consistent basis, especially when they are part of a bad food combination. Learn how to make these healthy mashed potatoes, and cut back on the gastrointestinal distress. The purpose of this recipe is to dramatically increase the nutritional value of the mashed potato, while increasing the absorption and reducing the digestive load on your digestive system. Adding coconut oil, garlic, onion, lemon, and sauerkraut will provide numerous enzymes and beneficial bacteria that will help break it down, as well as providing numerous nutrients. Equipment C Knife C Pot Ingredients C 6 medium red potatoes C 1–2 cloves of garlic C 1/2 cup finely diced red onion C 2–3 tbsp of coconut oil C Juice of 1 lemon C Add sea salt and pepper to taste C Optional: Mix in sauerkraut as desired C Optional: Top with fresh parsley or chives Directions C Chop up potatoes and place in pot. Add water to cover and bring to a boil. Cook until tender. C Mash potatoes, then add in coconut oil, garlic, onion, and lemon. Mash again to mix in ingredients. C Add in sauerkraut last, if desired. C Top with sea salt, pepper, parsley, chives, and any other herbs you desire.
This makes for a nice dish or as a meal in itself.
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Derek Henry is a holistic health coach who created the Healing the Body wellness program to help people overcome health challenges and understand the fundamental principles to exceptional health. This article was originally published at HealingTheBody.ca.
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MOVE OF THE WEEK
ALL PHOTOS BY JOCELYN BONG/BRISBANE AUSTRALIA
Walk and Curtsy Squat Kick By Emma-Kate Stampton
F
or most people, sticking to an exercise routine long term means making sure it has plenty of variety. And of course it means you’ll find the exercise modalities that resonate with you. Changing routines doesn’t have to mean trying something entirely new. It could just be a change of scenery. Instead of running on a treadmill, go outside or try a yoga class at a different yoga studio. Doing the same thing at the same place can get monotonous. It can also become ineffective for your body. Our bodies respond well to new workouts, new movements, new envi-
ronments, and new teachers. My two favorite ways to exercise are walking and Pilates. When I go for a walk, I always add some squats, crunches, dips, or pullups on the way. This keeps my body guessing what is next instead of becoming all too familiar with the same old workout. To vary the walk, you can also add different lengths and speeds of running and jogging. This way your body has to continually adapt to the changes, and your results won’t stagnate from the lack of new challenges. With a Pilates workout, if you do the same movements every time, you’d become very good at those movements, but you’d be missing the wonderful ben-
efits from all the other great Pilates movements. It is tempting to keep doing the same thing because we get so capable at it that we feel like we’re winning. But remember the saying, “The definition of insanity is doing the same thing over and over and expecting a different result?” I try to remember that when I don’t feel like I’m getting anywhere with my fitness regimen, or any element of my life, for that matter. Try this variation of the humble squat to activate different parts of your lower body. It will also challenge your balance and add that variation you may need right now to keep seeing great results.
Curtsy Squat 1. Start with your right foot in front of your left foot. Have the ball of your right foot lined up with your left heel. There will be about 15 inches between your two feet. 2. Turn your knees out away from your body so they align with your big and second toe. 3. Inhale as you bend your knees and lower your body toward the floor. Your heels will lift off the floor. Lower as deeply as you can. 4. Exhale as you press back to the starting position. Repeat this 10 times.
Doing the same thing at the same place can get monotonous. It can also become ineffective for your body.
Kick 1. Now extend your left leg (the one at the rear) out to the side into a side-kick. 2. Keep your hips facing forward. 3. Repeat the curtsy 10 times with the side-leg kick. 4. Change your feet so left is in front and right is behind, and repeat the whole set again. Do two sets on each side—10 curtsys and 10 curtsys with side kicks.
Focus Points Move slowly, especially at the start. Getting the technique right is the most important thing. You can increase the repetitions when your form is correct. As you kick your leg out to the side, concentrate on squeezing the muscles in the side of the glute. You can add on some small pulses when you are in the curtsy squat position. This will make the overall exercise more intense. If you feel pressure on your knees, leave the pulses out and check the alignment of your knees over your toes. Also, focus on engaging the muscles of the legs tightly so you don’t leave the joints to do all the work.
Emma-Kate Stampton certifies Pilates instructors and is a certified personal trainer. With 10 years of industry experience, she is passionate about sharing the gift of health and well-being. She is based in Brisbane, Australia.