Parsley: More than Just a Garnish

Often thought of only as garnish for a pretty plate, parsley is a delicious, vibrant green herb with many culinary uses and health benefits. The seed, leaf, and root all can be used in preparation of foods, teas, and medicines. It is widely used in Mediterranean and Eastern European cuisine.
 
A member of the celery family, parsley is a biennial plant that contains two types of unusual components that provide unique health benefits: volatile oils and flavonoids. The active mechanisms of the volatile oil components qualify parsley as a “chemoprotective” food, which means it can help neutralize certain carcinogens such as those found in cigarette smoke. Flavonoids have been shown to function in the body as antioxidants, which can prevent oxygen damage to cells.
 
Parsley is also a vitamin-dense herb. A one-half cup serving provides exceptional amounts of vitamins K, C, and A. In fact, it contains three times as much vitamin C as an orange! It also is rich in folate and has twice the iron of spinach for equivalent serving sizes.
 
Overall, because of its nutrient-rich antioxidant profile, parsley may offer health protective benefits for the cardiovascular system, joints, and digestive system. Medicinally, parsley has been used in both ancient times and as a complementary treatment for symptoms of urinary tract infection and upset stomach.
 
To reap the benefits of parsley in your diet, try:

• sprinkling parsley into stews, casseroles, sauces, soups, and rice dishes;
• adding raw parsley (stems and leaves) to salads;
• blending raw parsley with other herbs and fruits to make a “green smoothie”; or
• sprinkling atop fish in the last few moments of grilling.
• Wash fresh parsley immediately before use; place in cold water, swish around, and then drain. Repeat until all dirt washes away. 

Resources

• Godfrey, M. “Biennial Plants.” Horticulture (May 4, 2009).
• Herb Information Site. “Herb Profile: Parsley.” Accessed February 2015.
• World’s Healthiest Foods. “Parsley.” Accessed February 2015.

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Hydrotherapy at Home

Water is commonly employed to affect the human body using hot baths to relax muscles or ice packs to reduce swelling. In holistic medicine, water is also used as a healing modality to restore proper blood flow and ultimately restore the health of the blood and the whole person. Water is a miraculous substance because it can carry great amounts of energy and heat. It conducts heat to and from a living system and can conform itself to any shape. The use of water to restore health is commonly referred to as hydrotherapy.
 
Hydrotherapy can be performed in many ways, but essentially it causes tissues to relax (heat) and then contract (cold), thereby moving stagnated blood and immune components, releasing toxins, easing stress, and flooding tissues with nutrients. There are many other types of hydrotherapy, such as alternating heat and cold packs, alternating hot and cold soaks on specific parts of the body, poultices, compresses, and constitutional hydrotherapy (typically done by doctor or trained staff). One powerful form of hydrotherapy you can do at home is bathing.
 
Bathing is an ancient human tradition and has been used to restore and maintain health in many cultures around the world. The key to getting the most healing effect of a bath is to make sure to use a cool/cold rinse afterward. What can you add to boost the healing effects of bathing? Try adding minerals with Epsom, Himalayan, or sea salt and/or essential oils such as peppermint or lavender.  You can even add in colloidal oatmeal to soothe and nourish the skin.
 
Try This at Home
 
Fill your tub as full as you can with water at 93-96­°F, add your favorite salts or herbs, and soak for 15-20 minutes. Lightly scrub the skin with a face cloth while soaking to increase circulation of the blood to the skin surface. At the end, stand and rinse with cold water, either poured from a pitcher or from the shower.
 
Resources

• Boyle, W., and A. Saine. Lectures in Naturopathic Hydrotherapy. East Palestine, Ohio: Buckeye Naturopathic Press: 1988.
• Metcalfe, R. Sanitas Sanitatum et Omnia Sanitas. Vol. 1. London: Co-operative Printing Company: 1877.
• Rausse, J. H., and C. H. Meeker. The Water-Cure, Applied to Every Known Disease with an Appendix, Containing a Water Diet and Rules for Bathing. New York: Fowlers and Wells: 1850.

Image Attribution: andres/bigstock.com

Seasonal Affective Disorder, Not Just the "Winter Blues"

If you've ever noticed that your mood seems to dampen during the fall and winter months, you may be experiencing Seasonal Affective Disorder, otherwise known as SAD. In fact, many people live with a mild form of SAD and don't even know it.

Symptoms
A form of clinical depression, SAD symptoms include: fatigue, lack of interest in normal activities, social withdrawal, carbohydrate cravings, and weight gain.

Unlike other mood disorders, SAD symptoms are associated with seasonal changes in light, often occurring only during the autumn and winter months, with the most difficult months being January and February. Outside of the winter months, SAD can be triggered by long stretches of cloudy weather or working year-round in a dark environment without natural sunlight.

Symptoms may vary in intensity. Any of these symptoms, alone or in tandem with one another, can have a serious effect on your quality of life.

Prevention & Management
With the right course of treatment, SAD can be a manageable condition. If you think you may be experiencing SAD or any other mood disorder, discuss your symptoms with Dr. Bossio to create an individualized plan for mood stabilization and enhancement. Ask Dr. Bossio about these four ways you can prevent and manage SAD.

1. Get as much sun as possible. Bundle up and take a walk, sit near a window at work, or participate in outdoor winter sports. However you choose to do it, exposing yourself to sunlight can help curb the symptoms of SAD.

2. Give phototherapy a try. Otherwise known as light therapy, phototherapy often uses a special fluorescent lamp to trick the brain into thinking the day is longer, and it has proven to be an effective treatment option for many. Just 30 to 90 minutes of daily exposure may have profound effects on your mood.

3. Increase your vitamin D intake. Although there is still insufficient evidence to conclude that vitamin D deficiency causes depression, cross-sectional studies have identified associations between depression and low vitamin D levels. Discuss intake of vitamin D supplements with Dr. Bossio.

4. Supplement with a healthy lifestyle. Additional ways to manage SAD include herbal remedies, homeopathy and other types of supplements. However, eating right, getting enough sleep, and exercising regularly are still the best ways to improve and maintain your psychological health year-round.

Resources

• American Psychiatric Association. "Seasonal Affective Disorder." Accessed December 2014.
• American Psychological Association. "Bright Lights, Big Relief."  June 26, 2006.
• Parker, G., and H. Brotchie. "'D' for Depression: Any Role for Vitamin D?" Acta Psychiatrica Scandinavica 124 (October 2011): 243-249. doi: 10.1111/j.1600-0447.2011.01705.x.

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Crimini Mushrooms

Ancient Romans referred to them as "food for the gods." Ancient Egyptians thought they could grant immortality. While those claims may be a stretch, crimini mushrooms (the common button type) are packed with unique phytonutrients that have been shown to contribute to boosting immune function, regulating inflammation, preventing arthritis, and protecting against cardiovascular problems. Not bad for a fungus.

If that weren't enough, new evidence suggests that crimini mushrooms can provide a boost of vitamins D1 and D2, which are instrumental in maintaining a healthy immune system. In fact, crimini mushrooms have proven to be more beneficial to the immune system than their more exotic mushroom counterparts.

Crimini mushrooms also provide an excellent source of selenium, zinc, and manganese--critical antioxidant nutrients--and vitamins B1, B2, B3 (niacin), B5, B6, and B12, which contribute to better cardiovascular health.

When buying, storing, or preparing crimini mushrooms, follow these tips to get the most nutritional bang for your buck.

1. Buy organic. Due to modern agricultural practices, it is important to purchase or cultivate organic mushrooms in order to lessen your risk of ingesting contaminants such as pesticides, heavy metals, and other unwanted substances.

2. Store them properly. How you store your mushrooms is vital to preserving their nutrient content, especially where vitamin D is concerned. To prevent discoloration and hardening, wrap mushrooms in a damp cloth and place them in a loosely closed paper bag, or spread them out in a glass dish and cover them with a moist cloth. Store them in the refrigerator at about 38°F (3°C). Whichever storage method you use, you'll want to try to restrict surface-to-surface contact among the mushrooms in order to keep them fresh longer. If you need to stack them, be sure to separate each layer with a damp paper towel.

3. Sauté and enjoy. The mushrooms should be wiped clean, sliced, and sautéed lightly, making sure not to overcrowd the pan, in order to ensure a golden-brown exterior and moist, succulent interior. Take care not to overcook mushrooms as this will make their nutrient count plummet.

Resources

• Pesti, G., ed. Mushrooms: Cultivation, Antioxidant Properties and Health Benefits. New York: Nova Publishers, 2014.
• World's Healthiest Foods. "Mushrooms, Crimini." Accessed December 2014.

Image Attribution: maxriesgo/bigstock.com

Barley and Mushroom Soup

With crimini mushrooms and tawny port, this barley-mushroom soup is chock-full of flavor, nutrients, and fun! Prep time: 20 min. Cook time: 55 min.

Ingredients:

• 1/2 cup pearl barley1 medium onion, chopped fine
• 3 medium cloves garlic, chopped
• 1 medium carrot, peeled and diced in 1/4-inch cubes
• 2 and 1/2 cups crimini mushrooms, sliced
• 1/2 cup tawny port
• 1 tablespoon + 6 cups chicken or vegetable broth
• 1 tablespoon minced fresh parsley
• 1 tablespoon minced fresh thyme (or 1 teaspoon dried thyme)
• 1/2 tablespoon minced fresh sage (or 1/2 teaspoon dried sage)
• Salt and black pepper to taste

Directions:

1. Rinse and soak barley in 1 cup of warm water while preparing the rest of the ingredients.
2. Heat 1 tablespoon of broth in a medium soup pot. Sauté onion, garlic, and carrots in broth for 5 minutes over medium heat, stirring frequently.
3. Add mushrooms and continue to sauté for another 3 minutes. Add drained barley and tawny port; cook for about 2 minutes.
4. Add rest of broth and bring soup to a boil on high heat. Once it comes to a boil, reduce heat to medium and simmer for about 40 minutes, or until barley and carrots are tender.
5. Add herbs, salt, and pepper at the end of cooking and serve.

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Vitamin D

Vitamin D - also known as the "sunshine vitamin" - is actually a hormone and an essential part of the human body. Throughout evolution, sunlight has produced vitamin D in the skin, but the advent of the electric light and sunblock, as well as a common fear of skin cancer, seem to have led to a mass vitamin D deficiency. In fact, the recommended daily intake (RDI) for vitamin D recently tripled, going from a recommended 200 IU (5 mcg) for adults up to 50 years of age to 600 IU (15 mcg) for those 1 to 70 years of age, based mainly upon bone health research.

A vitamin D deficiency can cause osteopenia, osteoporosis, increased risk of fracture, sunken pelvic area (due to rickets) and trouble getting pregnant and delivering a baby naturally.

Of the six forms of vitamin D, vitamins D2 and D3 have been identified as the most important for human nutrition. Vitamin D2 predominantly comes from the sun and fungi, such as mushrooms. Vitamin D3 can be produced in the body from the absorption and conversion of the sun's UVB rays or from animal sources.

Because vitamin D affects the entire body, it is vital to maintain your body's vitamin D levels. If you're looking for a vitamin D boost, try eating fatty fish, mushrooms, liver, egg yolks, milk, and yogurt. Better yet, get plenty of direct sun exposure. If you are concerned that your vitamin D levels are not up to par, talk to Dr. Bossio about an assessment and individualized plan.

Resources

• Holick, M. "Vitamin D: A D-Lightful Solution for Health." Journal of Investigative Medicine 59, no. 6 (2011): 872-880.
• Phillips, K., R. Horst, N. Koszewski, and R. Simon. "Vitamin D4 in Mushrooms." PLOS ONE (August 3, 2012). doi: 10.1371/journal.pone.0040702.
• U.S. Department of Health and Human Services. National Institutes of Health, Office of Dietary Supplements. "Vitamin D Fact Sheet for Health Professionals." November 10, 2014.

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Tarragon (Artemisia dracunculus)

An aromatic herb with roots in traditional French cooking, tarragon also boasts excellent health and therapeutic benefits.

Health Benefits

• Tarragon is high in vitamins, including the vitamin A precursor beta-carotene, as well as potassium and other nutrients.
• Its antioxidant properties help neutralize the effect of free radicals in the body.
• Tarragon supports cardiovascular health and maintains the health of the female reproductive tract.

Therapeutic Benefits

• High levels of eugenol make it an effective pain reliever, historically used to take the edge off of toothaches.
• Some studies suggest that tarragon may help to increase appetite, which could be useful for those who have poor appetites due to age or illness.
• It's an excellent digestive aid, traditionally used to improve natural digestion and eliminate intestinal worms--as well as relieve common digestive problems such as upset stomach, irritable bowels, and dyspepsia.

As a mild sedative, tarragon may help to relieve anxiety and stress, and work as a sleep aid.
To add a little extra health boost to your meals, try tarragon with vegetables such as artichokes, carrots, mushrooms, potatoes, and salads; with meats such as chicken, rabbit, fish, shellfish, and lobster; or best of all in sauces such as béarnaise sauce.

Even though tarragon is generally safe for regular use as a culinary herb, the appropriate therapeutic dosage will vary based upon age, overall health, and medical conditions. People with a liver condition should only use tarragon at therapeutic levels under the supervision of a doctor. When considering using tarragon, it is best to consult with Dr. Bossio to discuss if tarragon is right for you.

Resources

• Herb Wisdom. "Tarragon Benefits." Accessed January 2014.
• Natural Standard. "Tarragon." Professional Monograph. 2015.
• Pérez-Rosés, R., E. Risco, R. Vila, P. Peñalver, and S. Canigueral. "Effect of Some Essential Oils on Phagocytosis and Complement System Activity." Journal of Agricultural and Food Chemistry. Published electronically January 19, 2015. PubMed PMID: 25599399.

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Shedding Light on Phototherapy

Phototherapy, or light therapy, has shown promise in treating eczema, reducing itching skin, guarding against inflammation, increasing bacterial defenses in the skin, and increasing vitamin D production. It's also a unique therapy for treating Seasonal Affective Disorder. Phototherapy provides the body with the additional light it needs to stimulate the brain activity that controls circadian rhythms. Research suggests that the benefits may be heightened by undergoing light treatment as soon after waking up as possible. The therapy, which can be done in a clinical setting or at home using a special light box, may actually be as beneficial - or more so - than antidepressants. Symptoms typically improve within two weeks to two months of steady treatment.

How It Works
Phototherapy uses a light box to emit specific wavelengths of light, imitating sunlight, but avoiding exposure to harmful UVA rays. Generally, phototherapy light boxes provide 10,000 lux ("lux" is a measure of light intensity), which is roughly 100 times brighter than typical indoor lighting, but not as bright as a sunny day, which can clock in at 50,000 lux or more. Recent advances in light therapy include using light boxes that simulate sunrise, gradually increasing in intensity from darkness up to 300 lux. Another new therapy uses lower-intensity blue light, which has a more powerful effect on the retina than white light, tricking the brain into thinking it's brighter than it is.

Risks
However, phototherapy is not without risks. It can cause burns, increase signs of aging, and increase the risk of skin cancers if used regularly over long periods of time, or if administered using subpar equipment. Before investing time and money on phototherapy, discuss your concerns and needs with Dr. Bossio. He or she will be able to make a diagnosis and prescribe an individualized treatment plan for brightening your winter.

Because the FDA does not regulate light boxes, be sure to discuss your equipment options with Dr. Bossio, or phototherapy professional, before purchasing a light box. For more information on phototherapy, visit the American Psychological Association, the American Osteopathic College of Dermatology or the National Eczema Association.

Resources

• American Psychological Association. "Bright Lights, Big Relief." June 26, 2006.
• Miller, M. "Seasonal Affective Disorder: Bring on the Light." Harvard Health Blog, Harvard Health Publications, December 21, 2012.
• National Eczema Association. "Phototherapy." Accessed January 2015.

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Microbirth Film Screening

NEW FILM REVEALS THE MICROSCOPIC SECRETS OF CHILDBIRTH

JANUARY 21, 2015;  7-9pm
FAT CAT JOES - 9 Wall Street, Norwalk

FREE community screening, discussion and refreshments sponsored by Women of Wellness of CT

CTA new documentary “MICROBIRTH” looks at childbirth in a whole new way; through the lens of a microscope. Featuring Ivy League scientists, the film investigates the latest research that is starting to indicate modern birth practices could be interfering with critical biological processes. This could be making our children more susceptible to disease later in life.

In the film, scientists hypothesise that Caesarean Section could be interfering with “the seeding of the baby's microbiome”. This is an important microbiological process where bacteria is transferred from mother to baby in the birth canal. As a consequence, the baby's immune system may not develop to its full potential. Another hypothesis is that the stresses and hormones associated with natural birth could switch on or off certain genes related to the immune system and metabolism.

Discussion moderated by Beth Lambert, author of “A Compromised Generation” and director of Documenting Hope
Donations to benefit Documenting Hope (visit documentinghope.com)
RSVP appreciated to rsloves@wowofct.com
For more information about the film, please visit http://microbirth.com
For more information about Women of Wellness, please visit www.wowofct.com

Evolve to Better Health in 2015, Guaranteed

New Year's resolutions don't have to be intense, hard-to-achieve dreams. In fact, they shouldn't be! Studies have shown that setting small goals is actually more effective for creating lasting change, which is exactly what you want when it comes to improving your health. The American Psychological Association suggests changing only one behavior at a time. So, instead of trying to focus on implementing a bunch of healthy changes all at once, start by evolving just one behavior in January. Add the next behavior modification in February, and so on. Also, remember that it takes time and repetition to develop a new behavior. Just the term "New Year resolution" can sabotage people into subconsciously believing that the changes they make at the start of the year are just that - only at the start of the year. Instead, try thinking of your resolutions as "new you evolutions." This will help you commit to the changes you are making as a new and improved lifestyle, rather than a short-term solution to a problem.
 
Here are 5 small-but-mighty steps to get you started on your health evolution.
 
1. Redefine your plate. This means control portion sizes and embrace the two-thirds rule. Modern portion sizes are grossly out of touch with what our bodies actually require to live and thrive. You might try using smaller plates or measuring tools to help you control your portion sizes. And, a healthy, balanced plate should be covered with two-thirds of green, meaning healthful, fresh vegetables of some sort. The other third, should contain your protein and a small amount of complex carbs. Save the fruit for breakfast, snack or dessert.

2. Treat your body to plenty of H2O. You're body loves water! In fact, it is made almost entirely of water. And just like any body of water, your body requires a steady flow of water to avoid dehydration. Just how much water you actually need depends upon your weight. Multiply your weight by two-thirds or 67%. The product of that equation is roughly how much water you should take in daily. To help you meet this goal, try drinking a 16 ounce glass of water before every meal. As a bonus, this practice will also help you feel full and help you to control your eating. You might also try sneaking in a couple of glasses in the morning, and another before bed. Keeping track of your intake can be made easier by using a specified water bottle or source container.

3. Add 30 minutes of exercise daily. If you're not already an active person, start small. This could be as simple as taking a brisk walk through your neighborhood, stretching shortly after waking, and taking the stairs anywhere you go. All of these things will help get your blood flowing throughout the day, and will help you easily fit exercise into your schedule. After a couple of weeks of daytime warm-up, or if you're already an athletic person, find other activities to give yourself a more challenging workout. Always check with your doctor before beginning a new exercise routine.

4. Get a boost with supplements. While it's best to get your vitamins from natural sources, it might behoove you to go the extra mile with supplements. Although many supplements can be found over-the-counter, each person is different will do best with an individualized supplement regimen. Talk to Dr. Bossio about what supplements are the most beneficial for you.

5. Catch some zzzzzs. Sleep is one of the best things you can possibly do for your health. Sleep helps reduce cortisol and stress levels, while allowing your body time to recharge. Whether sitting at a desk all day or actively taking life by the horns, we all need plenty of sleep. The general rule of thumb is 8-10 hours of restful sleep per night.

REFERENCES

Making Lifestyle Changes that Last. American Psychological Association.

Murray, N.D., Michael, and Pizzorno, N.D., Joseph. 2012. New York, NY: Atria Paperback. The Encyclopedia of Natural Medicine.

Image Attribution: Gustavo Frazao/bigstock.com

The Healthiest Food is Home-Cooked

A study by researchers at Emory University suggests that Americans eat fewer than 70 percent of their meals at home. Still, the outlook for the health of Americans may be even more bleak when we consider the incredibly low percentage of fresh, whole foods purchased, compared to the disproportionately high sales of frozen, already-cooked meals. To help boost your health this year, strive to cook at home more often. From choosing your ingredients, to preparing and cooking for nutrient preservation, home cooking allows you to have complete control over what goes into your body. Cooking at home also allows you the ability to manage food allergies and sensitivities, as well as portion sizes. Furthermore, regularly preparing and eating healthy home cooked meals will help train your palate to enjoy healthier fare, while improving your creative cooking skills.

Short on time? Try setting 1-2 days aside each week to do cooking for the week. Cook in large enough quantities that you can enjoy your home-cooked food as left-overs. On your cooking days, clean, prepare and package raw veggies like carrots, cucumbers, celery or chard for quick grab and go snacks. Remember to store food in glass whenever possible.

If you are at a loss on how to start cooking at home, check out classes offered locally or check out any one of hundreds of online cooking websites and videos. This video is a wonderful way to sum it all up: How Cooking can Change Your Life - Michael Pollan.

REFERENCES
The Advantages of a Home Cooked Meal. The San Francisco Gate.
How to store and cook foods to preserve the most nutrients at World's Healthiest Foods.

Image Attribution: Kasia Bialasiewicz/bigstock.com

Simple Wholesome Veggie Soup

Treat yourself to a healthy winter with this wholesome vegetable soup. It is flavorful, stocked with vitamins and nutrients, and unbelievably easy to prepare. Enjoy!

Ingredients:
4 tablespoons sunflower oil
2 cups chopped leeks, white part only (from approximately 3 medium leeks)
2 tablespoons finely minced garlic
1/2 medium onion, chopped
Sea salt
2 cups carrots, peeled and chopped into rounds (approximately 2 medium)
2 cups peeled and diced potatoes
2 cups fresh green beans, broken or cut into 3/4-inch pieces
15 broccoli florets
2 quarts chicken or vegetable broth
4 cups peeled, seeded, and chopped tomatoes
1/2 teaspoon freshly ground black pepper
1/4 cup packed, chopped fresh parsley leaves
1 teaspoon fresh chopped dill (optional)
1 to 2 teaspoons freshly squeezed lemon juice

Preparation:
Heat the sunflower oil in large, heavy-bottom stockpot over medium-low heat. Once hot, add the leeks, garlic, onions and a pinch of salt and sauté until they begin to soften, approximately 7 to 8 minutes. Add the carrots, potatoes, and green beans and continue to cook for 4 to 5 more minutes, stirring occasionally.
Add the stock, increase the heat to high, and bring to a simmer. Once simmering, add the tomatoes and pepper. Reduce the heat to low, cover, and cook for 15 min. Add the broccoli florets and cook an additional 15 min.
Remove from heat and add the parsley, dill and lemon juice. Season, to taste, with sea salt. Serve immediately.

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What Wikipedia Won't Tell You About Supplements

The wonderful world of supplements can be a bit overwhelming. Many supplements are available over-the-counter, yet this should not be taken as a license to self-prescribe or self-dose. Everyone's health needs are different and an individualized health plan is vital for reaching optimum health. You may not even need a supplement, or you may need more of one supplement than you do of another. Often, over-the-counter supplements (especially those in tablet form) contain binders, fillers, and additives. Magnesium stearate, silicon dioxide, titanium dioxide, starch, microcrystalline cellulose, stearic acid, simethicone, vegetable gum, talc, and propylene glycol (primary ingredient in antifreeze), are just a few of the most common additives you might find listed as "other ingredients" or "inactive ingredients" on the package supplement label.

The forms of vitamins, minerals and other substances used in products can be very important. For example, consider Vitamin E. Studies indicate that using the isolated form of Vitamin E (d-alpha-tocopherol) can increase risk of cardio vascular events in someone diagnosed with heart disease. However, using the full spectrum of Vitamin E as it occurs naturally, (mixed tocopherols and mixed tocotrienols) can decrease risk and even help improve heart health. Bargain brands and other OTC Vitamin E often contain the cheaper isolated form of Vitamin E. Dr. Bossio knows about things like this and can guide you to making better choices.

Dr. Bossio can guide you toward supplements that come in forms without unnecessary additives, and which are rigorously standardized for product amount and dosage. Supplements provided by Dr. Bossio will come from reputable companies that follow very strict compliance and safety standards, including the monitoring of the supplements' degradation due to expiring shelf life. Additionally, self-medicating with supplements poses the threat of drug interaction, allergic reaction, and other risks, all of which should be monitored by your Naturopathic Doctor.
Still, the most important factor remains individualization. Discuss your health concerns and appropriate supplement options with Dr. Bossio to develop a supplement regimen tailored to your specific needs. Not everybody needs the same supplements in the same amount. Dr. Bossio will be able to consider your individual needs and health and choose appropriate supplements and forms that will work best for your body.

REFERENCES

Murray, N.D., Michael, and Pizzorno, N.D., Joseph. 2012. New York, NY: Atria Paperback. The Encyclopedia of Natural Medicine.

Image Attribution: Creativa/bigstock.com

Medicinal Herbs, The Fresher, the Better

When it comes to medicinal herbs, freshness and proper handling are key to getting the most potency and value. Usually due to improper storage procedures, bargain-store herbs are often not as potent as they could be. They may have sat in the store for a long time, or worse, may have been exposed to light and air, which causes dried herbs to lose their potency. Additionally, purchasing herbs from an unreputable source leaves you vulnerable to uncertainties, such as not knowing when the herbs were harvested or how they were stored and transferred.

For smart herb buying, look for herb sellers who store their dry medicinal herbs in dark, amber glass containers, and in a temperature and humidity controlled environment. Potent, well preserved dried herbs should retain their natural color, and have a very strong aroma. Green herbs, such as lemon balm, should still be green. Flowers such as calendula should have a vibrant yellow-orange color, and hibiscus should retain its deep maroon color. Roots should show no signs of mold and should be very dry. When evaluating a new herb source, you may also want to ask how frequently the store's stock is rotated. This should happen rather frequently. Medicinal herbs which have already been packaged into capsules or made into tinctures provide some extra assurance, provided that the herbs were fresh when they were used to make the products. Look for tinctures preserved with alcohol or glycerine, as they hold up well over time.

Local growers are usually a great source, because they harvest their herbs in small quantities, and sell them immediately. In addition, they usually know a lot about how to handle and preserve herbs. Medicinal herbs are not an item you should try to save a few bucks on, but you can certainly save time by purchasing your herbs from reputable sellers, such as Heron Botanicals, Blessed Herbs, or Mountain Rose Herbs.

As with any change in or question about supplements or any change to your health regimen, it is a good idea to consult Dr. Bossio for advice and assistance.

REFERENCES

Murray, N.D., Michael, and Pizzorno, N.D., Joseph. 2012. New York, NY: Atria Paperback. The Encyclopedia of Natural Medicine.

Bone, Kerry; Mills, Simon. 2013. Elsevier Ltd. Principles and Practice of Phytotherapy: Modern Herbal Medicine. 2nd ed.

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The Power of Gratitude

There is no better time to express gratitude than the New Year. Researchers are revealing the amazing emotional and physical effects of expressing gratitude. In one study, participants were more optimistic, felt better about their lives, and visited the doctor less after writing about what they were grateful for everyday for 10 weeks. In another study, participants had a huge surge in happiness scores after being asked to write a thank you letter to someone who had positively impacted their life. Researchers have found that gratitude can even help couples. Partners who frequently express gratitude to each other feel more positive about the relationship and more comfortable when expressing relationship concerns. Even employers can benefit from expressing gratitude to their employees. Employees who are thanked by their managers work harder and have greater job satisfaction. There is an old saying, "We find what we look for." Try looking for and finding all there is to be grateful for in your life.

Here are some suggestions for increasing gratitude in your life:

• Start your day with a list of things you are grateful for.
• Write a thank you letter to someone who changed your life for the better.
• Make a list of 50 things you appreciate about yourself.
• Reflect at the end of each day and come up with 5 things for which you are grateful.  

REFERENCES

Emmons RA, et al. "Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life," Journal of Personality and Social Psychology (Feb. 2003): Vol. 84, No. 2, pp. 377-89.

Grant AM, et al. "A Little Thanks Goes a Long Way: Explaining Why Gratitude Expressions Motivate Prosocial Behavior," Journal of Personality and Social Psychology (June 2010): Vol. 98, No. 6, pp. 946-55.

Lambert NM, et al. "Expressing Gratitude to a Partner Leads to More Relationship Maintenance Behavior,"Emotion (Feb. 2011): Vol. 11, No. 1, pp. 52-60.

Sansone RA, et al. "Gratitude and Well Being: The Benefits of Appreciation," Psychiatry (Nov. 2010): Vol. 7, No. 11, pp. 18-22.

Seligman MEP, et al. "Empirical Validation of Interventions," American Psychologist (July-Aug. 2005): Vol. 60, No. 1, pp. 410-21.

Image Attribution: petrograd99/istock.com

Stress Management

Stress is a common occurrence in today's fast-paced modern world and stress management is a necessary skill. Those who learn and incorporate effective stress management into the daily routine live healthier, more peaceful and joyful lives. This includes learning to identify problems and implement solutions. Figure out what triggers your stress. When, or in which situations, do you experience the most stress? Consider the obvious stressors such as job pressures, relationship problems and financial difficulties. Also consider daily hassles, such as commuting and waiting in lines.
 
Once you have identified your stress triggers, think about coping strategies such as focusing on an aspect of the situation that you can control, or taking up an activity which focuses on relaxation. Deep breathing, massage, tai chi, yoga, mindfulness in meditation and being in nature are some of the most common stress management activities. When choosing a relaxation technique, consider your specific needs, preferences, fitness level, and the way you tend to react to stress. Relaxation requires practice. Start with 10 minutes a day, and work your way up to 20 minutes a day of practice. Whatever activity you choose, it is important to remember that relaxation is a mentally active process that should leave your body relaxed, calm, and focused. The right relaxation technique will resonate with you, fit your lifestyle, and focus your mind. You may even find that alternating or combining different techniques will keep you motivated and provide you with the best results. Try a few and stick with what works best for you.

Resources

Stress Relief. Mayo Clinic.

Relaxation Techniques. Mayo Clinic.

Types of Relaxation Techniques. Mayo Clinic.

Relaxation Techniques for Stress Relief. HelpGuide.org.

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Keeping Up with Adrenal Health

The stress of modern everyday life is enough to wear even the healthiest of people down over time. Daily stressors such as a busy lifestyle, as well as more intense stress, such as a fight with a loved one, trouble at work, or a physical injury can take a toll on the adrenal glands. Frequent and intense stress can overstimulate the adrenal glands, and in time, cause them to become ineffective at regulating the body's hormone levels. This is known as "adrenal dysfunction" and "adrenal fatigue." Like with many kinds of fatigue, there may be a variety of symptoms, including constant weariness, inability to cope with stress, recurrent infections, irritability, cravings for sweet foods, and more. Adrenal fatigue is complex and symptoms should be discussed with Dr. Bossio. The treatment for adrenal fatigue requires a comprehensive, full-body diagnostic approach.

Here are 5 ways that you can help support your adrenal glands:

1. Load-up on nutrients, especially Vitamin C. A healthy, balanced diet of whole foods is an important part of maintaining adrenal health, and will have the greatest impact on adrenal health long-term. Stick to a diet that is rich in whole fruits, vegetables, whole grains and legumes. The adrenal glands rely on B and C vitamins, zinc, magnesium, and quality proteins for optimal health and function.

2. Work it out! Like a healthy diet, daily aerobic exercise is essential to maintaining adrenal health and reversing adrenal fatigue. Adding a strength training regimen, on a bi-daily basis, will help your body to more appropriately respond to stressors throughout the day. Exercise also helps build up your body's defense to stressors, making them easier to deal with internally. Depending on your level of adrenal health, it is really important to plan this with your Dr. Bossio. You may need to slowly ease into an exercise program!

3. Keep stress at bay. Stress management is vital when it comes to restoring adrenal health. Try integrating some simple stress reduction techniques into your daily activities, such as deep breathing or meditation. Find a technique that calms you and easily works into your daily schedule.

4. Relax. You deserve it and your body craves it. Take 15 to 30 minutes each day to relax. Try deeper bouts of meditation, or if you sit for extended periods of time during the day, fill this time with soothing music and simple stretches that will loosen your body and realign your back.

5. Make beauty sleep a priority. Sleep is vital for health. Your adrenal glands are constantly working throughout the day, and need time to recharge in order to avoid exhaustion. You can help regulate your body's internal clock by sticking to a regular bedtime. Choose a bedtime that allows your body enough time to fully recharge, leaving you refreshed - not groggy - when you wake.

Resources

Adrenal Fatigue Explained. The American Association of Naturopathic Physicians.

Murray, N.D., Michael, and Pizzorno, N.D., Joseph. 2012. New York, NY: Atria Paperback. The Encyclopedia of Natural Medicine.

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Swiss Chard

Despite its name, Swiss chard is not actually Swiss. In fact, it is native to the Mediterranean region and dates back to at least the fourth century B.C., when it was prized by the ancient Greeks, and later the Romans, for its medicinal properties. A leafy green vegetable, Swiss chard boasts an exceptionally impressive variety and concentration of health-promoting minerals and nutrients, including vitamins C, E, A and K, manganese, zinc, calcium, potassium, magnesium, fiber and protein. It is also an excellent source of phytonutrients, including a variety of some three dozen or more carotenoids and flavonoids, evident in the vibrant red, purple and yellow pigments of chard's stalks and veins. On the whole, this "superfood" offers extensive antioxidant and anti-inflammatory benefits, supports the nervous system, eye and bone health, helps prevent oxidative stress and helps regulate blood sugar in a variety of ways. Studies of Swiss chard have revealed this vegetable's unique blood-sugar regulating benefit, which comes from one of its premiere flavonoids, syringic acid.  This compound inhibits the enzyme alpha-glucosidase from breaking down carbohydrates into simple sugars. For tips on how to select and store and cook with Swiss chard, visit World's Healthiest Foods.

Resources

Swiss Chard. The World's Healthiest Foods.

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Swiss Chard with Chickpeas and Couscous

Quick, easy and uber healthy, this nutrient-packed meal is sure to become one of your favorite go-to options for those nights when you just don't feel like cooking. It is also very easy to play around with. Try it with spinach instead of Swiss chard, or substitute almonds instead of pine nuts, or currants instead of raisins. However you prepare it, it's sure to be a hit.

Preparation time: 25 minutes | Serves 4

Ingredients

• Lundberg Organic Roasted Brown Rice Couscous
• 1/2 cup pine nuts
• 3 tablespoons sunflower oil (coconut or olive may be used)
• 2 cloves garlic, thinly sliced
• 2 cups cooked chickpeas (8 hour soak, 2 hours to cook)
• 2 bunches Swiss chard, stems trimmed
• 1 tablespoon raisins
• 3/4 teaspoon kosher salt
• 1/2 teaspoon black pepper1 cup sunflower seeds, soaked for 6 hours

Preparation:

1. Prepare couscous according to directions on box.
2. Meanwhile, toast the pine nuts in a large skillet, over low heat. Shake the pan frequently, until nuts are golden (approx. 3 to 4 minutes). Transfer to a plate.
3. Return the skillet to medium heat, add the oil, and heat for 1 minute. Add the garlic and cook for 1 minute. Add the chickpeas, raisins, chard, salt, and pepper.
4. Cook, stirring occasionally, until the chard is tender, about 5 minutes. Remove from heat.
5. Fluff the couscous with a fork and divide among individual plates. Top with the chard and sprinkle with pine nuts.Rinse the seed in a strainer and remove excess water, place in a big bowl and add remaining ingredients, combine well.

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Ginseng

A root that resembles a little human body complete with two arms and legs, ginseng is one of the most popular herbs in the United States. Ginseng root has been prized in traditional Chinese medicine for thousands of years, and often is combined with other herbs to bring long life, strength and wisdom to anyone who takes it. But not all ginseng is created equal. Asian, Chinese and Korean ginseng are the same plants, however American ginseng is a relative of the Asian varieties. All of these varieties contain ginsenosides, which researchers think may be the root's most active ingredients. Traditionally, ginseng has been used to support overall health and boost the immune system. Ginseng is also thought to strengthen the body against viruses, and aid in recovery from illness. Although more study is needed, ginseng holds promise in reducing the risk of some types of cancers, slowing down or stopping the growth of tumors, improving symptoms of heart disease, lowering "bad" LDL cholesterol levels, while raising "good" HDL cholesterol levels, lowering high blood pressure and blood sugar levels, increasing alertness, and improving mental and physical performance. It is also widely accepted as helpful in boosting sexual performance. Some studies suggest that it may increase sperm production and motility, as well as decrease erection problems and symptoms of menopause. For adrenal health, ginseng is often utilized as an adaptogen, which is thought to help the body deal with physical or mental stress. Ginseng carries with it a possibility of interaction and intolerance, and may cause nervousness or sleeplessness, especially when combined with caffeine. To avoid complications, consult Dr. Bossio before adding ginseng to your health regimen.

Resources

Asian Ginseng. National Center for Complementary and Alternative Medicine.

Asian Ginseng. University of Maryland Medical Center.

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