Beta-Carotene

beta-carotene

Beta-carotene has two important functions in the body: It functions as an antioxidant, protecting cells against damage, and it can be converted to Vitamin A (retinol), critical to maintaining skin and eye health.

Without beta-carotene, our bodies are unable to manufacture Vitamin A. And without sufficient Vitamin A, nearly all of our systems are at risk, including lungs, kidneys and immune function. Research shows that people who consume the necessary levels of beta-carotene are able to lower their risk for coronary artery disease, stroke, macular degeneration, and other age-related diseases.

You can get beta-carotene from a variety of foods:

  • Apricots
  • Asparagus
  • Broccoli
  • Carrots
  • Chinese cabbage
  • Yam/Sweet Potato
  • Spinach
  • Kale

The National Institutes of Health recommends a daily intake of 3,000 IU for adult men and 2,310 IU for adult women. For children, amounts vary according to age. While beta-carotene deficiency is rare in most industrialized countries, it can be difficult getting the recommended levels simply from food. That's where supplements come in. In consult with your healthcare practitioner, design a plan that meets your individual needs. You may want to consider a supplement with a mixture of carotenoids, including beta-carotene, alpha-carotene, lycopene, astaxanthin, lutein and zeaxanthin.

It's possible to take too much beta-carotene. This is usually indicated by a yellowing of the skin, palms or soles and is known as carotenemia. Once consumption of beta carotene is reduced, this yellowing fades over time. As always, your best outcomes are achieved when working closely with Dr. Bossio or your healthcare practitioner.

Image Attribution: Inga Nielsen/bigstockphoto.com

References

Rose Hips for Wellness

rose hips

There's nothing like a rose to stimulate feelings of wellbeing. And nothing quite like rose hip - the actual fruit of a rose - to enhance health and promote wellness.

Of all the roses, the beautiful Wild Dog Rose is the type most often cultivated for their hips. Once the flower has bloomed, and all the petals have fallen off, the hip is picked and used in a range of herbal preparations. Rose hips contain a variety of antioxidants (especially Vitamin C), Vitamin A, carotenoids, and other plant compounds that are recognized for their role in preventing degenerative disease, including heart disease and certain types of cancer.

Many natural health practitioners use rose hip to treat wounds and inflammation. Rose hip oil is commonly used in cosmetics as it has the ability to revitalize skin cells. It has been used to treat scars, acne and burns. In Germany, rose hip powder (capsule) has been used to treat osteoarthritis and rheumatoid arthritis. Herbalists have long used rose hip tea to ease constipation and as a supplement to treat a cold.

Rose hip pulp can be incorporated into sauces or made into a jelly. Standardized extracts are also available in capsules. Always check with Dr. Bossio or your wellness practitioner before using any herbal remedy.

Image Attribution: Anna21/bigstockphoto.com

References

Homeopathy: Finding the Cure in the Cause

homeopathy

Like cures like. That's the concept behind homeopathy, a centuries-old system that stimulates the body's innate healing ability. In 1796, Samuel Hahnemann, M.D. observed that Cinchona Bark, a medicinal plant used by native people in South America to treat malaria, could also cause the symptoms of malaria in healthy people. After testing the theory on himself, he continued his research, establishing the "dynamic" effect of a homeopathic substance: The less potent the disease-causing agent in the remedy, the better it stimulated the healing process and with fewer side effects.

Whether you have an acute illness, such as a cold or flu, or a chronic illness, such as thyroid disease, homeopathy can play an essential role in your wellness. Within the homeopathic model, as in most holistic approaches to health, illness is believed to be caused by imbalance within a person. Employing the system of "like cures like" -- often along with other therapies -- balance is restored; the body begins to function as it should and the symptoms of disease go away.

A homeopathic or naturopathic physician will conduct an extensive interview with a patient, identify potential remedies, and closely monitor a patient's progress until the person is well. During treatment, symptoms may come and go as the body heals. While it's a very safe therapy, it's important to work with a practitioner, such as Dr. Bossio, who has been fully trained in order to achieve the best results possible.

Image Attribution: filmfoto/bigstockphoto.com
References

Picnic Your Way to Better Health

picnic


Picnics are a great way to enjoy the fresh air and sunshine of summer, while indulging in local in-season produce. Here are 6 ways to improve your health this summer while enjoying a picnic.

1.  Mother Nature Boosts Mood. A study published in 2010 showed that as little as 5 minutes of outdoor activity in the beauty of mother nature boosted the mood and self-esteem of men and women of all age groups. So walk to a park, garden, or other natural setting to set up your picnic. But of course be sure to bring your bug repellent and do a good tick check after your picnic. 

2.  Take a Breath of Fresh Air. While you are out surrounded by nature, make sure to take some slow, deep breaths and appreciate being in the moment. By slowing your breath to a steady, deep rhythm, you can increase feelings of joy and wellbeing.

3.  Eat Local Produce. To prepare for your picnic, go to the local farmers market to pick up some fresh, locally-grown, organic produce. In-season produce will have traveled shorter distances from farm to table, making it more nutrient rich. It will also have been allowed to ripen on the vine longer, increasing its levels of nutrients such as Vitamin C.

4.  Eating in Full Color. Fill your picnic basket up with the colors of the rainbow. Each color has its own blend of phytochemicals in the form of antioxidants, flavonoids, phytonutrients and more. So, eating a spectrum of colorful produce will help give your body healing and vital nutrients. Some great picnic foods are: carrot sticks, apple wedges, purple grapes, melons, celery sticks, and cherry tomatoes.

5.  Lean into the Protein. A picnic is a great time to get in some lean proteins, which are essential building blocks for muscles and tissue regeneration. Lean protein consists of poultry, fish, nuts and seeds. Some picnic protein ideas are chicken salad, chicken kabobs, grilled or canned salmon, trail mix, or roasted almonds.

6.  Friends and Family as Medicine. Research has shown that social connection, strong relationships and healthy family ties have a stress-relieving effect on the body as well as increasing long term health. Picnics are a great way to spend time with loved ones. Bring along games to encourage play and interaction like croquet, Frisbee, horse shoes, jump ropes or hula hoops. Not only will it be fun, it will help increase your cardiovascular health.

Image Attribution: Bethtt/freeimages.com
References

Raw Food

raw food

Consuming raw foods can be an excellent way to increase your nutritional intake. The heat used during cooking can destroy healthy nutrients in food such as the cancer-fighting sulforaphanes found in Kale or Vitamin C found in many vegetables. However, it is a myth that all foods should be eaten raw. Tomatoes, for example, become 3 to 4 times more lycopene-rich after they are cooked. Nuts are another food group that need preparation to become more nutrient rich. Soaking and germinating legumes such as mung beans or cashews helps make the enzymes and nutrients more absorbable in your body by helping to break down the fiber casing that protects the nutrients. It is a good idea to consult with Dr. Bossio about which foods are best consumed raw. Kidney beans, for example, should never be eaten raw. Other precautions when eating a raw food diet includes eating produce that has been treated with pesticides, or consuming high-sugar fruits and fruit juices if you have blood glucose regulation problems as with diabetes. A good rule of thumb is to eat a rainbow of colors when consuming produce. This will help ensure you get the full spectrum of healthy phytochemicals. If you decide to eat a 100% raw food diet, it is critical to seek the input of a licensed and experienced professional, such as a Naturopathic Doctor to make sure you are meeting all your nutritional needs.

Image Attribution: cinemaven/freeimages.com
References

Summer Salad with Mint

salad with mint

Ingredients: 

  • 2 large cucumbers - halved lengthwise, seeded and sliced
  • 1/3 cup red wine vinegar
  • 1 tablespoon raw sugar (or stevia equivalent)
  • 1 teaspoon salt
  • 3 large tomatoes, seeded and coarsely chopped
  • 2/3 cup coarsely chopped red onion
  • 1/2 cup chopped fresh mint leaves
  • 3 tablespoons olive oil
  • salt and pepper to taste

In a large bowl, toss together the cucumbers, vinegar, sugar and salt. Let stand at room temperature for an hour, stirring occasionally.

Add tomatoes, onion, mint and oil to cucumbers and toss to blend. Season to taste with salt and pepper.

References

Peppermint

peppermint

Peppermint is a potent herb that is a good source of Vitamin A, Manganese and Vitamin C. Clinical research shows that is can be used as a digestive aid. The compounds in peppermint have a calming effect on smooth muscles such as the intestines, which can sooth spasms that aggravate Irritable Bowel Syndrome and cause indigestion. The phytonutrients have also been shown to inhibit cancer growth in pancreatic, mammary, and liver cells. Peppermint oil has antimicrobial properties that can be used to fight bacteria strains such as salmonella and MRSA. It is best to consume mint leaves fresh from the plant. Skip the dry form of the herb such as those found in teas, and instead choose fresh sprigs from the local farmers market or your own garden that are vivid green with no yellow or brown spots on the leaves. To incorporate more peppermint in your diet:

  • sip hot tea made from the leaves
  • add a few sprigs to your sun tea or seltzer water
  • freeze into ice cubes to add flavor to your water
  • enhance your fresh fruit salads with crushed mint
  • add to soups or gazpachos
  • chew on the leaves like gum
  • make some homemade peppermint ice cream

Image Attribution: haiinee/freeimages.com

References

Women of Wellness Presents a Panel Discussion: Moving into Motherhood - Empowering Moms

When:  Sunday, May 22, 2016, 3pm-5pm

Where:  Family Tree Yoga, 980 Hope St, Stamford, CT

What:   Come learn from 5 local experts practical strategies to calm and soothe yourself, to bring your wisest, loving self to your birth and beyond. Presenters include: Dr. Deb Bossio, Naturopathic Doctor; Elaine Malin, Acupuncturist; Silvie Falschlunger, Labor Doula; Jan Scaglia, Licensed Massage Therapist; and Sara Jamison, Psychotherapist. 

Register at:  Familytreeyoga.net or 203-890-9642, $25 per person, or $35 at-the-door

The 10th Annual Lyme Connection Patient Conference and Health Fair

When:  Thursday, May 19, 2016, 5pm Health Fair, 7pm Speaker Presentation

Where: Western CT State University, Westside Campus Student Center, Danbury, CT

What:  Lyme disease specialist and author Dr. Kenneth Liegner is the keynote speaker for the 10th annual Lyme disease patient conference entitled " Lyme Epidemic:  Shining a light on the path forward."  Sponsored by Lyme Connection.  This is a free event.

Your Organic Garden

organic garden

It's really quite easy to plant and grow a flourishing organic garden. It all begins thinking of your organic garden as an integrated ecosystem built upon nature's principles, not man's laboratory creations.

The foundation for organic gardening is biodiversity. In the wild, a variety of plants and wildlife exist interdependently-providing shelter, moisture, continual bloom when pollen is available for insects, and support for all the creatures within the system.

You can apply the biodiversity principle at home by following these key steps in organic gardening:

  • Build-up the soil
  • Use natural fertilizer and pest control
  • Choose companion plants for your climate zone
  • Arrange plants so they provide a habitat for insects and wildlife that actually benefit garden health.

If you combine these principles with good gardening habits, you'll soon have an organic green thumb (and lots of delicious, good-for-you vegetables to eat)!

It's Not Just Dirt!

What's the difference between how the organic gardener feeds a garden compared to the conventional gardener? The conventional gardener feeds the plant (with chemicals from a lab), while the organic gardener feeds the soil.

Soil is living matter full of as many as 50 billion microscopic plants and organisms! Soil, and the creatures living in it, requires air and water to thrive. If you don't know the condition of your soil, contact your local master gardening organization, or university agriculture department-both will usually test soil for free or a nominal fee. When buying soil, you want it largely composed of organic material (read the package label).

To maintain and protect organic soil:

  • Continually feed with organic matter-compost, manure, leaves, straw, and grass clippings.
  • Weed regularly.
  • Incorporate companion plants that naturally tame weed growth.
  • Check plant packaging or a regional organic gardening guide to learn how to properly select and space plants to best match the yield you want from your garden.
  • Use mulch

Protect Against Pests and Fertilize, Naturally

Synthetic herbicides and insecticides seep into groundwater, affect the health of wildlife and plants, and can contaminate your food. These chemicals also kill off beneficial insects that are part of nature's pest control system.

Synthetic fertilizers are not recommended for an organic garden because residual chemicals, including salts, can interfere with plant growth and even build-up in lawns. For example, quick-release high nitrogen fertilizers produce lush foliage but damage root structure - a plant's only way to extract nutrients.

Your best defense against pests is preventing a problem to begin with. You can accomplish this in a number of ways, all of which will invite natural enemies of pests into your growing area. Plus, these are great practices for any size garden:

  • Carefully select plants for the your climate zone, build-up your soil, and plant in appropriate light/shade and space for the growing season.
  • Water early in the day, not at night. Keep water in the root zone, not aimed at the plant.
  • Maintain "plant personal space." Prune plants and weed to maintain good air circulation and prevent crowding, which can spread disease.
  • Use netting or chicken wire to keep out pests that scurry around your yard.
  • Learn to properly use botanical poisons, chemicals extracted from plants or minerals that are toxic to plant predatory insects (ex. Neem, certain essential oils).
  • You can also search online for resources to help you with natural, integrated pest management (IPM). These resources can also help you resolve a pest problem.

Image Attribution: amenic181/bigstockphoto.com

Your Organic Green Thumb

gardening

Once your soil is in good condition and your ready to plant, follow these tips to start, and keep, your organic garden growing.

Prepare & Maintain: Clean-up your garden area in the fall. Remove all debris and weeds from a vegetable garden. Do not compost weeds - you might transfer seeds to your compost pile. Prep the soil. In spring and summer maintain weeding and mulching. If you don't have a local seed supplier, check online for a seed catalog and order early.

Right Plant, Right Place, Right Time. Decide if you will start from seed or young plant. Planting time will vary. Choose plants based on your growing zone, which is shown on the seed packaging or found online. Consider a vegetable plant's need for light/shade, moisture and the weather patterns typical for your area. Check the yield on the packaging for plants that you intend to grow. Some plants produce rapidly, such as cucumbers and tomatoes.

Go Native. It makes sense to use plants that are known to successfully grow in your area. Native species, seeds or plants, can be found at local growers and community supported agriculture (CSA) farms. These farmers can also tell you if a native plant has been prone to disease in your area.

Go Disease-Resistant. Certain varieties of vegetables are the superheroes of disease resistance, and are easy to grow. A partial list: Green beans, snap beans, yellow wax beans, cucumbers, Zucchini elite, black magic eggplant, Lady Bell Pepper; Klondike Yellow Bell; Cubanelle, Italian Sweet, Cherry Sweet. Tomato- Jet Star, Jackpot, Supersteak, Supersweet Cherry, Cherry Presto.

Diverse Companions. Include, and properly space, a variety of companion plants - herbs and flowers - with your vegetables, according to your growing zone. For example, dill, parsley, and angelica, can be planted near your vegetable garden to attract beneficial insects and enhance biodiversity.

Keep a Garden Journal. Note weather patterns, combinations of plants and effects on growth and pest control. Record the yield from your plants and their quality (appearance and taste). Take photos throughout the growing season.

Image Attribution: warrengoldswain/bigstockphoto.com

References

Can You Rev-up Your Metabolism

metabolism


It's not unusual to blame your shrink-resistant waistline on a slow metabolism. But that's not usually the culprit keeping you from reaching your ideal weight.

What is Metabolism?
Metabolism is your body's method of converting calories, from the food you eat, into energy needed to power all the physiological processes that keep you alive and kicking 24/7. The minimum amount of energy your body needs to keep you going is called Base Metabolic Rate (BMR).

Caloriesin food - protein, fat and carbohydrates - fuel your BMR. Each of us requires a unique daily number of calories to maintain BMR so we can breathe, grow, think, sleep, digest food, and filter waste. Age and lifestyle are significant factors in calculating BMR. If you sit more than you move each day, your BMR is lower and your daily calorie needs are lower, too.
Losing or gaining weight is about energy balance (calories taken in - calories burned off). Take in more calories than your body needs for maintaining BMR (or take in more calories than you use for physical activity) and you will gain weight.

It's in My Genes!
Your genes (and hormones) play a role in metabolism because they can influence the potential you have to grow muscles (how dense and how big) and how your body stores fat. However, genetic and hormonal mechanisms in metabolism are extremely complex. There are no definitive theories. Yet, many people have lost and maintained a tremendous amount of weight despite their family history. Many health experts agree, "Your genes are not your fate."  Chances are your 'slow metabolism' has more to do with your diet and the type of exercise you are (or are not) doing on a regular basis.

If your exercise routine builds lean muscle, that helps rev-up your metabolism. Muscle tissue requires more energy to maintain than fat tissue. This is why people with leaner bodies (a higher muscle to fat ratio) have a higher BMR. (Those are the folks who eat carrot cake that doesn't 'go right to their hips.')

Build a 24-Hour Fat Burning Body
The first key to revving-up metabolism is eating a whole foods diet: lean protein, high quality grains, plant-based fats and oils, fresh fruits and veggies, and drinking lots of water.
To really turn-up the heat on your metabolism, and your waistline, you'll want to try the muscle-building, never boring workouts listed below. These workouts help your body generate a 'post-exercise burn' that can rev up your metabolism for 2 - 24 hours after you finish a workout. Factors that determine the afterburn effect include your current fitness level and body composition, the intensity and duration of exercise, and type of exercise performed.
Just remember: Our bodies are designed to adapt; beginners to elite athletes both have to change-up their routine every few weeks to continue to see progress.

Circuit Training: Exercises all the major muscle groups in one workout (30-45 minutes) and may include body-weight movements, machines, dumbbells, and exercise bands. Exercises are performed for 8-12 reps, 1-3 sets of each.

High-Intensity Interval Training (HIIT). These workouts alternate bouts of maximal physical effort with a rest (or lower intensity) period for set times (e.g., 40 seconds max, 15 seconds lower effort). HIIT principles can be integrated into a variety of exercise routines including walk/run, swim, weight training, and group classes. Research shows an increase in calorie burn for up to 24-hours post exercise.

Metabolic Conditioning routines are highly intense and designed to engage different physiological "energy" pathways in the body. These workouts typically use a "suspension exercise system" (e.g., TRX) but can be integrated into other fitness activities. It's best to have a metabolic exercise routine designed and supervised by an experienced exercise specialist who can appropriately alter the intensity, reps, sets and rest intervals.

CrossFit often done as a group activity, this involves a variety of functional movements that engage the whole body at a relatively high intensity. The routines involve running, rowing, squatting and other exercises that support the way your body moves on a daily basis. The aim is to generate maximal power in as little time as possible to get stronger and fitter.

Image Attribution: andres/bigstockphoto.com

Calculate your BMR here.
References

Can Red Hot Chili Peppers Help You Lose Weight?

chili peppers

Bite into a hot pepper, or chilis, and you'll instantly feel the 'flame effect.' But can these fiery fruits actually boost your metabolism and promote weight loss?
To a degree, the scientific answer is yes.

Chilies get their heat from an oily chemical compound called capsaicin, which is concentrated in the membrane surrounding the seeds of the Capsicum plant. In studies, Capsaicin boosts thermogenesis - the process by which the body turns calories into heat to use for fuel. However, the effect on weight loss is modest, at best. Here's why:

Given the pungency of peppers, it's difficult for anyone, even a person with a great tolerance for spicy foods, to eat hot peppers often enough and in a sufficient enough serving to lose weight via the 'chili pepper effect.'

Even though we can't eat enough hot peppers to result in weight loss, including chilies in your diet promotes good health in other ways. Chilies are rich in vitamins A, E and K and potassium. Additionally, in scientific studies capsaicin (in capsule form) has been shown to help reduce pain and inflammation, boost immunity, lower the risk for Type 2 Diabetes, and clear congestion associated with colds.

Caution: Biting into a raw or cooked chili pepper creates an intense heat inside the mouth (the flame effect). If that happens to you, drink milk or eat cottage cheese or plain yogurt to tame the heat. Also, if you're not accustomed to eating chilis your throat may swell and your body may react to the peppers and cause you to vomit.

The Hottest of the Hot
The Scoville scale measures the heat of chili peppers. The following list shows chilis in the order of their Scoville Heat Units, from high heat to modest heat:

  • Habaneros and Scotch bonnets
  • Cayenne pepper
  • Tabasco pepper
  • Thai chili pepper
  • Jalapeno and Serrano chili peppers

Hot Tip: If you can't remember which are the hottest of the hot peppers, look at the thickness of the stem. The thinner the stem, the hotter the pepper (and higher the capsaicin). Red peppers are hotter than green.

Image Attribution: Bashutskyy/bigstockphoto.com
References

Vegan Stuffed Poblano Peppers

poblano pepper

This easy, 9-ingredient plant-based meal is packed with flavor and delicious nutrition in every bite! Aromatic brown rice and pinto beans are embellished with onion, salsa and a simple avocado crema!

Prep time: 15 minutes; Cook time: 1 hour 15 minutes
Serves: 4
Ingredients

RICE

  • 8 cups (2880 ml) water
  • 1 cup (185 g) uncooked brown rice, this can be substituted with quinoa
  • 1 tbsp (15 ml) grape seed oil
  • 1/2 white or yellow onion, thinly sliced (55 g)
  • 1/2 tsp ground cumin
  • 1/4 tsp sea salt
  • 1/3 cup (85 g) chunky red or green salsa, plus more for topping; a homemade salsa or pico de gallo would work here as well
  • 1/4 cup (15 g) cilantro, plus more for serving

PEPPERS

  • 4 poblano peppers, skin on
  • 1 tsp grapeseed, olive or coconut oil

BEANS

  • 1 15-ounce (425 g) can pinto beans, lightly drained (if unsalted, add additional salt)
  • 1/4 tsp ground cumin
  • Sea salt to taste (~ a pinch)

FOR TOPPING optional

  • Creamy Avocado Cilantro Dressing (see link for recipe)
  • Hot sauce
  • Fresh cilantro
  • Sliced avocado

Instructions

  1. Add 8 cups water to a large pot and bring to a boil over high heat. Once boiling, add rice and cook for 30 minutes. Drain and return to pot off of heat, and cover for 10 minutes. Set aside.
  2. In the meantime, preheat oven to high broil and place a rack at the top of your oven.
  3. Lightly brush whole poblano peppers with oil. Place on a baking sheet and broil on high for 1-2 minutes on each side, or until lightly blistered (see photo).
  4. Turn oven off broil and preheat to 375 degrees F.
  5. Let peppers cool for a few minutes, then peel away any blistered skin and use a paring knife to cut out the stem. Also cut a slit down one side of the pepper and use your hands or a spoon to scrape out the seeds. Set aside.
  6. Heat a large metal or cast iron skillet over medium heat. Once hot, add 1 Tbsp oil and onion and sauté for 4-5 minutes, or until soft and translucent.
  7. Next add cooked rice, cumin, 1/4 tsp sea salt, salsa and cilantro. Stir to combine. Taste and adjust seasonings as needed.
  8. In a separate small saucepan over medium heat, add pinto beans and season with cumin and sea salt to taste. Once bubbly and hot, remove from heat and set aside.
  9. Place peppers in a lightly greased, large baking dish (9x13-inch is best) and scoop generous amounts of the rice filling into each pepper using a spoon. Top with beans and a bit more salsa and cover the dish with foil.
  10. Bake peppers at 375 degrees F for 15 minutes, then remove foil and bake for another 10-15 minutes uncovered. The longer they bake, the more tender the peppers will become.
  11. Let cool slightly before serving with desired toppings (see options above). Best when fresh, though leftovers keep in the refrigerator for 2-3 days. Reheat in the microwave or in a 350 degree F oven until warmed through.

Nutrition Information
Nutrition information is a rough estimate for 1 of 4 servings without additional toppings.
Serving size: 1 pepper without toppings Calories: 309 Fat: 5.8 g Saturated fat: 0 g Carbohydrates: 56.4 g Sugar: 3.8 g Sodium: 379 g Fiber: 7.8 g Protein: 9.8 g

Image Attribution: Dana Shultz/minimalistbaker.com
References

Cayenne (Capsicum annuum)

Capsicum

A popular ingredient for giving a kick to salsa and other dishes, Cayenne has numerous health benefits including reducing blood cholesterol and triglyceride levels, reducing pain and inflammation, providing relief for heartburn, moderating blood sugar level, and helping to break down carbohydrates during digestion. All of that is due to a potent chemical, capsaicin, found in the thin skin surrounding the seeds.

Cayenne (capsaicin) supplements have been studied for their ability to curb appetite, increase resting metabolic rate (turn-up your metabolism), and stimulate the breakdown of fats for energy. Short-term studies (12 weeks or less) with athletes, individuals who are of average weight, and those who are obese have shown cayenne does raise metabolism by about an extra 50 calories burned per day. In one to two years, if you did nothing else special with your diet and exercise routine, you'd lose a little weight.

Other studies have looked at different amounts of capsaicin taken and how it is prescribed (ex., taken before, during or after a meal) plus a person's general health status. Capsaicin has an affect on how full a person feels (satiety) before, during, and after a meal as well as food choices people make. (The latter, scientists think, has to do with how cayenne supplements are digested). The amount of capsaicin taken, to a certain point, also affects the amount of change in metabolism and the effect on appetite. A holistic health practitioner can best determine the amount of capsaicin that will help you with your weight loss or other health goals.

A capsaicin supplement is a great way to support your metabolism when you are trying to lose weight but it's not a "miracle diet pill." You still need to follow an overall healthy diet and consistently participate in an exercise program.

Image Attribution: karich/bigstockphoto.com
References

When Life Heats Up, Chill out with Yoga

yoga

If daily hassles, constantly chiming cell phones, and past-due deadlines have you at the boiling point, simmer down to the yoga mat and find a little peace of mind.
A mind-body practice, Yoga combines physical poses (postures) called asanas, simple breathing exercises and guided meditation. Anyone can practice yoga and experience the health-enhancing benefits:

  • Reduce blood pressure
  • Lower resting heart rate (so the heart works more efficiently)
  • Promote mental alertness
  • Better manage symptoms of anxiety and depression
  • Improve muscle tension associated with stress and chronic health conditions

There are many 'styles' of Yoga for you to try. Styles vary in how many and the intensity of how the poses are performed; some styles are more intense (Bikram, Power, Iyengar) and others more restorative (Kundalini, Ashtanga). All yoga styles originate from Hatha Yoga, which was developed in India about 5,000 years ago. Hatha Yoga is a good choice for managing stress and chronic health concerns. It also is ideal for beginners.

A yoga class begins with breathing exercises and gentle movements to clear the mind and limber the body for the "active postures." Next, you'll move through a series of poses (standing, seated, and lying down). During class an instructor may use the ancient Sanskrit (Hindu) names and the American names for poses, e.g., Mountain Pose (Tadasana) or Triangle Pose (Trikanasana). A certified instructor helps participants modify poses to suit their unique needs.

The focus of practicing yoga is not on how long or how perfectly you perform the pose. Nor is it competitive-so no making comparisons or judgments of self and others. Yoga is all about letting go of your mental chatter by focusing on the breath and allowing it to guide your body into a calm, centered state.

Yoga class concludes with a guided meditation or relaxation exercise. This may help you learn to be more mindful and aware of yourself in any moment of your day, not just the time you spend on the yoga mat.

Image Attribution: EpicStockMedia/bigstockphoto.com
References

Women and Sleep: The Curse of Insomnia

When: Tuesday, May 3, 2016 at 7pm

Where:  898 Ethan Allen Hwy, Suite 6, Ridgefield, CT

What:  Are you a woman who isn't sleeping? Insomnia is a terrible affliction affecting woman of all ages, but especially woman over 40.  Come join Dr. Deb Bossio, ND and Dr. Roseann Capanna-Hodge, Ed.D to learn about what causes insomnia and what natural solutions can help. This is a free event.

GMOs in Your Food: The Facts You Need to Know

gmo

If you've paid even a little attention to food industry news, you know there's huge concern over Genetically Modified Organisms (GMO) in our food supply. It's estimated that more than half of America's processed grocery products contain gene-altered ingredients. Since at least the 1990's we've been consuming genetically modified enzymes primarily in breads, cheeses, sodas, and beers. Today, the primary genetically modified (GM) food crops are corn, soybeans, and potatoes.
What does all of this really mean? Is there a real threat to health? Won't GM crops help us feed a planet with dwindling resources?

It's easy to get confused by arguments from both sides of the proverbial fence. We hope our basic, 5-point primer on GM foods helps you become a more informed consumer:

GE or GMO: What's the Difference?
"Genetically Engineered" (GE) and GMO are used interchangeably, but they have different meanings. Confusion arises because the USDA defines a GMO as an organism produced through any type of genetic modification.

Genetically engineering food is different from the way plant breeders make selections for plant traits between two cultivars. When a plant breeder (organic or conventional) selects a trait like disease resistance found in one plant and uses that trait to enhance another plant, that creates a hybrid. In this case, the plant breeder has encouraged the same kind of selections that might occur in nature. Breeders also monitor the plants for effects on specific characteristics including quality, nutrient density, and productivity. This is the true application of the term "genetically modifying organisms".

A GE crop is one in which a single gene or combinations of genes from one organism are artificially forced into the DNA of another organism (a crop). Essentially, the natural boundary between two species is broken in order to create a new life form (i.e., foods) with more desirable traits.
For example, to get cold-weather hardy tomatoes, you can splice the DNA from salmon, which has those genetic features and transfer it into the tomato. This yields a larger crop when the weather is less than favorable. The problem? Tomatoes would never naturally contain those fishy genes.
But far more than fish genes are being spliced into crops. According to Jeffrey Smith, President of the Institute for Responsible Technology, "GM plants, such as soybean, corn, cottonseed, and canola, have had foreign genes, such as bacteria and viruses forced into their DNA. These have never been in the human food supply."

Therein lies the problem with food that has been genetically modified outside of nature's boundaries: The genetics of a plant, not only affect its color, taste, yield and nutrient quality, they likely affect the way that food goes to work in the human body.In the interest of larger crop yields, profits for big biotech companies, and claims that GM foods will 'feed the world,' we have no proof that these foods are safe and no data to indicate the short or long-term effects on human health. And, people are still starving around the world.

"Even if the transgene itself is not dangerous or toxic, it could upset complex biochemical networks and create new bioactive compounds or change the concentrations of those normally present. In addition, the properties in proteins may change in a new chemical environment because they may fold in new ways. Further, the potential toxic or carcinogenic effects could have substantial latency periods."    - The Need for Greater Regulation and Control of Genetic Engineering: A Statement by Scientists Concerned About Trends in the New Biotechnology (1995)

What are the Health Concerns of GMO Food?
GM foods do not undergo regulated testing in the United States. Much of what we know comes from independent scientists conducting animal studies (and the so-called unbiased studies from big biotech). However, scientists and politicians in other countries believe the threat to health is real-GE/GM crop cultivation is now banned by 38 countries worldwide (28 in Europe).

Medical professionals claim there are health effects potentially linked to eating these foods. In her article for the Chicago Tribune, Dr. Martha R. Herbert, a pediatric neurologist wrote: "Today the vast majority of foods in supermarkets contain genetically modified substances whose effects on our health are unknown. As a medical doctor, I can assure you that no one in the medical profession would attempt to perform experiments on human subjects without their consent... Yet manufacturers of genetically altered foods are exposing us to one of the largest uncontrolled experiments in modern history."

Potential Health Effects:

  • Introduction of new allergens into crops could result in increased rates of allergies and allergy-related health conditions.
  • Bacteria in our guts could pick up antibiotic-resistant genes found in many GM foods that have been spliced with antibiotics.
  • Animal studies indicate GM foods may cause toxic effects on the liver, kidneys, pancreas or reproductive system.
  • Animal studies show that DNA in food can travel into organs throughout the body, even into the fetus.
  • The risks to children and fetuses may be greater because their digestive and neurological systems are not fully developed.

Why are food genetics being manipulated?
There are two primary traits that have been added to crops: herbicide tolerance, which lets the farmer spray weed-killer directly on the crop without killing it, and the ability of the plant to produce its own pesticide. These outcomes have no proven health benefit to humans, There is, however, economic benefit for biotech companies such as Monsanto, which develops (and owns the patent to) the weed-killer that farmers use on crops and we use in gardens (e.g., Roundup aka glyphosate). The company has been accused of everything from hiding research on the real health effects of glyphosate used on crops around the world to knowingly producing products that threaten biodiversity and cause cancer.

To date, six bio-tech giants are actively lobbying against the U.S. public's demand for GMO labeling on foods. And yet, legislators continue to protect citizens as demonstrated by California's recent decision requiring Monsanto to label Roundup as carcinogenic.

Stay Informed!
Resources for learning more about GMOs, Monsanto, and health implications are listed below.

Image Attribution: Kerdkanno/bigstockphoto.com

Wherever You Shop: Say No to GMO Foods!

gmo foods

From farmer's markets to grocery stores, to shop with confidence about avoiding GMO foods you need to shop smarter.

Here's how:
When in doubt, Go organic. The USDA National Organic Standards prohibit the use of GMOs. Look for the USDA Organic Seal on labels for produce as well as meat, dairy, eggs and fish.

Look for the non-GMO Project logo. This third-party verification means the food has been tested for GMOs. Look for the colorful butterfly and plant logo on the label.

Check for a grocery chain's organic line. Some grocers, like Whole Foods have their own organic and non-GMO products..

Look at the PLU Code on produce. When shopping for fruits and vegetables, your first choice should be those labeled with a five-digit PLU that begins with a "9," which indicates the food is certified organic. Produce items containing a four-digit PLU are considered "conventional" - not technically GMO, but may still contain pesticides and other toxic residues. If the PLU begins with an "8," avoid it.

Avoid "at-risk" ingredients. The five most prevalent GMO crops are corn, canola, soy, cottonseed and sugar beets. These are also typically added to packaged foods as corn syrup, oil, sugar, flavoring agents, thickeners and other ingredients. Choose organic or non-GMO verified.

The most common "genetically-tinkered-with" crops are:

  • Corn (especially sweet corn)
  • Hawaiian papaya
  • Zucchini
  • Yellow summer squash
  • Edamame (soy)
  • Sugar - unless you are buying pure cane sugar, expect a GM variety of beet sugar.
  • Artificial sweeteners are likely derived from GM sources  

Go Bulk. Dry grains, beans, nuts and seeds are typically non-GMO (exceptions listed above).

Image Attribution: AntonioDiaz/bigstockphoto.com
References