NIH surveys on use of Complementary and Alternative Medicine

I was looking around the National Institute of Health's (NIH) website the other day, and found the National Center for Complementary and Alternative Medicine (NCCAM). I had no idea this even existed and found it interesting to see what sort of research they are doing in the area of alternative medicine. Now as a caveat I would add that I don't necessarily need NIH to validate alternative medicine and after being a nurse for 14 years I've learned to read between the lines of "studies". There are really so many variables encountered in any study that you really have to weigh what the study actually proves or disproves. What does encourage me about this is that I hope that the NIH has heard the masses, that we want natural ways of healing, less invasive procedures, and real cures.

Consider these interesting statistics and facts from a survey completed in 2007:

• In 2007, 4 out of 10 adults had used some sort of complementary or alternative medicine (CAM).


• The most commonly used CAM therapies include non-vitamin, non-mineral, natural products; deep breathing exercises; meditation; chiropractic care; yoga; massage; and diet-based therapies.


• The most commonly used non vitamin, non mineral, natural products used by adults for health reasons in the past 30 days were fish oil or omega 3 or DHA, glucosamine, echinacea, flax seed oil or pills, and ginseng.


• The prevalence of many individual therapies was similar between 2002 and 2007, acupuncture, deep breathing exercises, massage therapy, meditation, naturopathy, and yoga showed significant increases.


• CAM therapies are most often chosen for back pain or back problems, head or chest colds, neck pain or neck problems, joint pain or stiffness, anxiety or depression, and less prevalent, but still used to treat symptom relief for cancer, cardiovascular disease, and lung diseases.


• CAM is more prevalent among women, among adults who had higher educational attainment or who engage in leisure-time physical activity, as well as among adults who had one or more existing health conditions or who made frequent medical visits in the prior year.

While I think we as a nation have a long way to go in pursuing complementary and alternative medicine, it's encouraging to see the interest that is out there both from the public and NIH. I will look forward to seeing more data from their website and will share with you.

Karla

Sneaky Nutrition Part 2

With two soon-to-be 5-year-olds in the house, it is always a challenge to provide healthy snacks and meal items that everyone will eat and enjoy. Below are some of my recent successes:

Bowl of Veggies - This is the easiest and most basic advice ever. Make sure you have a bowl of fresh raw veggies on hand whenever possible. I often cut up celery, cucumbers, red and yellow pepper and mix them with some baby carrots in a big bowl. My kids will munch on them all day long.

On New Year's Eve, Karla and I along with our families and some mutual friends, got together to celebrate. Knowing that it would be a long night of partying for the kids and that not-so-healthy snacks and treats would be abundant, I brought my bowl of veggies along to make myself feel better. To my amazement, at the end of the night, the only empty bowl was the veggie bowl. The kids ate them all up amidst pizza, cookies, chips, etc. I was so very proud.

Frozen Bananas - I have to admit, my kids like their treats. And although I try to keep them to a minimum, the girls and I really enjoy cooking together and find ourselves huddled around the kitchen island whipping up a tasty dessert every now and again.

The other day we made chocolate covered frozen bananas. It was simple. I cut three bananas in half and gently slid sticks into them. We put the bananas on a cookie sheet and into the freezer for about an hour. Then we melted some organic chocolate chips along with a tablespoon or so of oil in a double boiler. Once the chocolate was completely melted we took the bananas out of the freezer and dipped/poured chocolate on them. Then back to the freezer for another hour to harden. This was a yummy treat and a little better for us than ice cream.

Turkey Loaf - I found a great recipe for meatloaf made with ground turkey the other day. It called for 4 cups of chopped fresh spinach and a cup of chopped fresh parsley among other yummy ingredients. It was very tasty and although its appearance was a little on the green side, the girls loved it. The recipe was in the February 2009 edition of Real Simple magazine.

Good luck and be sure to share some of your sneaky treats!

- Shannan

Healthy Entrepreneurs

My husband pointed out this article in the latest edition of Forbes magazine about two women who have made a business out of providing healthy school lunches. They actually work out of a former McDonald's restaurant. It would be nice to see all school lunch programs go this way.

- Shannan

Handy Reference for Vitamins and Minerals

I know I've said it before, but I love herbs. I think most of the world's problems could be solved with the right herb. Okay, that may be exaggerating. I just read Mountain Rose Herb's monthly newsletter and found a great article by Cori Young. It's titled Just Say No to Synthetic Vitamins and Processed Foods! In it she outlines several vitamins and minerals and great herbal sources. This is a great pocket reference to keep and use when looking for certain nutrients. In fact, I recommend printing the list and keeping it in a binder to reference in times of need. Here is a portion of the article that I found particularly useful...

~VITAMINS~
VITAMIN A: Enhances immunity, prevents eye problems and skin disorders. Important in bone and teeth formation. Protects against colds and infection. Slows aging process.
HERBAL SOURCES: Alfalfa, borage leaves, burdock root, cayenne, chickweed, eyebright, fennel seed, hops, horsetail, kelp, lemongrass, mullein, nettle, oat straw, paprika, parsley, peppermint, plantain, raspberry leaves, red clover, rose hips, sage, uva ursi, violet leaves, watercress, yellow dock.

VITAMIN B1 (Thiamine): Promotes growth, improves mental attitude, aids digestion, helps strengthen nervous system and prevent stress.
HERBAL SOURCES: Alfalfa, bladder wrack, burdock root, catnip, cayenne, chamomile, chickweed, eyebright, fennel seed, fenugreek, hops, nettle, oat straw, parsley, peppermint, raspberry leaves, red clover, rose hips, sage, yarrow, and yellow dock.

VITAMIN B2: (Riboflavin) Needed for red blood cell formation, aids growth and reproduction, promotes hair, skin and nail growth. Important in the prevention and treatment of cataracts.
HERBAL SOURCES: Alfalfa, bladder wrack, burdock root, catnip, cayenne, chamomile, chickweed, eyebright, fennel seed, fenugreek, ginseng, hops, horsetail, mullein, nettle, oat straw, parsley, peppermint, raspberry leaves, red clover, rose hips, sage, yellow dock.

VITAMIN B3 (Niacin): Essential for proper circulation and healthy skin. Increases energy, aids digestion, helps prevent migranes.
HERBAL SOURCES: Alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, eyebright, fennel seed, hops, licorice, mullein, nettle, oat straw, parsley, peppermint, raspberry leaf, red clover, rose hips, slippery elm, yellow dock.

VITAMIN B5: (Pantothenic Acid)Enhances stamina, prevents anemia, helps wounds heal, fights infection, strengthens immune system.
HERBAL SOURCES: Alfalfa, burdock root, nettle, yellow dock.

VITAMIN B6: (Pyridoxine)Needed to produce hydrochloric acid. Aids in absorption of fats, and protein. Mildly diuretic, helps prevent kidney stones. Helpful in treating allergies, arthritis, and asthma.
HERBAL SOURCES: Alfalfa, catnip, oat straw.

VITAMIN B12: (cyanocobalamin)Helps prevent anemia. Protects nervous system, improves concentration, aids digestion.
HERBAL SOURCES: Alfalfa, bladder wrack, hops.

VITAMIN C: (ascorbic acid)Helps calcium and iron formation. Enhances immunity. Helps prevent cancer. Aids in production of anti-stress hormones. Antioxidant required for proper tissue growth and repair, and adrenal gland function.
HERBAL SOURCES: Alfalfa, burdock root, cayenne, chickweed, eyebright, fennel seed, fenugreek, hops, horsetail, kelp, peppermint, mullein, nettle, oat straw, paprika, parsley, pine needle, plantain, raspberry leaf, red clover, rose hips, skullcap, violet leaves, yarrow, yellow dock.

VITAMIN D: Essential for calcium and phosphorous utilization. Prevents rickets. Needed for normal growth of bones and teeth. Helps regulate heartbeat. Prevents cancer and enhances immunity. Aids thyroid function and blood clotting.
HERBAL SOURCES: Alfalfa, horsetail, nettle, parsley.

VITAMIN E: Antioxidant which helps prevent cancer and heart disease. Prevents cell damage. Reduces blood pressure and promotes healthy skin and hair.
HERBAL SOURCES: Alfalfa, bladder wrack, dandelion, dong quai, flaxseed, nettle, oat straw, raspberry leaf, rose hips.

VITAMIN K: Promotes healthy liver function. Helps bone formation and repair. Increases longevity.HERBAL SOURCES: Alfalfa, green tea, kelp, nettle, oat straw, shepherds purse.

~MINERALS~

CALCIUM: Builds and protects bones and teeth. Helps maintain regular heartbeat. Prevents muscle cramping.
HERBAL SOURCES: Alfalfa, burdock root, cayenne, chamomile, chickweed, chicory, dandelion, eyebright, fennel seed, fenugreek, flaxseed, hops, horsetail, kelp, lemongrass, mullein, nettle, oat straw, paprika, parsley, peppermint, plantain, raspberry leaf, red clover, rose hips, shepherd's purse, violet leaves, yarrow, yellow dock.

CHROMIUM: Vital in the synthesis of glucose and the metabolism of cholesterol, fats and proteins. Maintains blood pressure and blood sugar levels.
HERBAL SOURCES: Catnip, horsetail, licorice, nettle, oat straw, red clover, sarsaparilla, wild yam, yarrow.

COPPER: Converts iron to hemoglobin. Protects against anemia. Needed for healthy bones and joints.
HERBAL SOURCES: Sheep sorrel.

GERMANIUM: Helps fight pain, detoxify the body, and keep immune system functioning properly.
HERBAL SOURCES: Aloe vera, comfrey, ginseng, suma.

IODINE: Needed in trace amounts for a healthy thyroid gland , and to help metabolize excess fat. HERBAL SOURCES: Calendula, tarragon leaves, turkey rhubarb.

IRON: Essential for metabolism, and the production of hemoglobin.
HERBAL SOURCES: Alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, chicory, dandelion, dong quai, eyebright, fennel seed, fenugreek, horsetail, kelp, lemongrass, licorice, milk thistle seed, mullein, nettle, oatstraw, paprika, parsley, peppermint, plantain, raspberry leaf, rose hips, sarsaparilla, shepherd's purse, uva ursi, yellow dock.

MAGNESIUM: Prevents calcification of soft tissue. Helps reduce and dissolve calcium phosphate kidney stones. Helps prevent birth defects. Improves cardiovascular system.
HERBAL SOURCES: Alfalfa, bladder wrack, catnip, cayenne, chamomile, chickweed, dandelion, eyebright, fennel, fenugreek, hops, horsetail, lemongrass, licorice, mullein, nettle, oat straw, paprika, parsley, peppermint, raspberry leaf, red clover, sage, shepherd's purse, yarrow, yellow dock.

MANGANESE: Minute quantities of this mineral are needed for healthy nerves, blood sugar regulation, normal bone growth, and thyroid hormone production.
HERBAL SOURCES: Alfalfa, burdock root, catnip, chamomile, chickweed, dandelion, eyebright, fennel seed, fenugreek, ginseng, hops, horsetail, lemongrass, mullein, parsley, peppermint, raspberry leaf, red clover, rose hip, wild yam, yarrow, yellow dock.

MOLYBDENUM: Small amounts of this mineral are required for nitrogen metabolism. Supports bone growth, and strengthens teeth.
HERBAL SOURCES: Red clover blossoms.

PHOSPHOROUS: Needed for teeth and bone formation, nerve impulse transfer, normal heart rhythm, and kidney function.
HERBAL SOURCES: Burdock root, turkey rhubarb, slippery elm bark.

POTASSIUM: Regulates water balance, and muscle function. Important for health nervous system and regular heart rhythm.
HERBAL SOURCES: Catnip, hops, horsetail, nettle, plantain, red clover, sage, skullcap.

SELENIUM: Provides an important trace element for prostrate gland in males. Protects immune system and helps regulate thyroid hormones.
HERBAL SOURCES: Alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, fennel seed, ginseng, garlic, hawthorn berry, hops, horsetail, lemongrass, milk thistle nettle, oat straw, parsley, peppermint, raspberry leaf, rose hips, sarsaparilla, uva ursi, yarrow, yellow dock.

SULFUR: This mineral helps skin and hair. Fights bacterial infection. Aids liver function. Disinfects blood. Protects against toxic substances.
HERBAL SOURCES: Horsetail.

VANADIUM: Needed for cellular metabolism and formation of bones and teeth. Improves insulin utilization.
HERBAL SOURCES: Dill.

ZINC: Promotes growth and mental alertness. Accelerates healing. Regulates oil glands. Promotes healthy immune system, and healing of wounds.
HERBAL SOURCES: Alfalfa, burdock root, cayenne, chamomile, chickweed, dandelion, eyebright, fennel seed, hops, milk thistle, mullein, nettle, parsley, rose hips, sage, sarsaparilla, skullcap, wild yam.

If you have some time today, take a look at the whole article. I found it really helpful.

Karla

The Power of Positive Eating

I think diet can be a really nasty word to a lot of people. It evokes negativity and a sense of deprivation. I know that I never stick to a diet, but when it comes to eating right because it makes me feel better or to be healthy rather than a certain weight, my good habits have more staying power.

Over the past several months as I have been exploring what good nutrition really is and learning about eating a whole foods diet. Several people have asked how I can spend my day eating mainly fruits and veggies and if I am struggling not to eat the 'bad' stuff. My answer to them is that I feel good eating a certain way and that by adding the good foods, I am just not craving the bad stuff as much. I call this positive eating. I am not thinking about all of the things I am not eating all day, I am just making sure I fit all of the good things in.

Now this doesn't mean that I don't fall off the wagon every once in a while because I definitely do. As a wife and mother of two 5-year-olds, I do my best to prepare healthy meals, but I certainly can't or maybe don't ask my family eat to raw every night. They are open to a lot of new and different dishes but let's face it, we are going to grab a pizza every now and then. So rather than beat myself up, I just enjoy the pizza.

I was listening to a CD by raw guru David Wolfe a couple weeks ago and he was preaching the same idea of positive eating to a group of people who were clearly interested in losing weight. I was intriged by his message that you can indulge in certain things like chocolate, which he and I are both fans of, if you eat the pure cacoa rather than the processed, sugared up chocolate that we are all used to. It is about making different choices not deprivation. He also told his audience that if you do eat something that maybe you think you should not, enjoy it. The point was that if you are going to have a hamburger, at least don't ruin the experience by beating yourself up. Just eat it and move on.

This all makes perfect sense to me. If you are eating healthy most of the time, don't freak out when you indulge a little. If you are eating great and feeling great as a result, you won't want to binge on unhealthy food long-term. This is different than a traditional diet where you have a list of what is considered good and what is considered bad. It is the guilt, frustration and sense of failure that usually throws a person off the traditional diet track faster than the actual diet. Paying attention to how you feel and how your own body likes to eat for maximum energy and well-being will drive your behavior much more than a list of prohibited foods.

So add the good foods into your day and I believe the unhealthy ones will sort of find their way out of your daily intake. That has been my experience anyway. The moral of the story, spend more time focusing on feeling good rather than feeling guilty.

- Shannan

Mullein (Verbascum thapsus)

Mullein is a widely distributed plant found all over the world and usually collected in the wild state. You've probably seen this plant growing along the roadside and thought it was a weed. It is part of the Snapdragon family. Mullein a fantastic herb for many pulmonary (lung) complaints and I thought it would be a great time to talk about this herb with near record low temperatures affecting most of the US right now. I highly recommend getting some of this herb and curling up with a hot cup of tea every night until things warm up again.


Nutrients: Mullein contains many nutrients, but is especially high in these minerals and vitamins.

• Minerals: potassium, calcium, cobalt, iron, magnesium, manganese, niacin, phosphorus, silicon, sodium, and sulphur.
  


• Vitamins: vitamin A, vitamin C, vitamin D, and B-Complex.

Natural Healing

• This is a great herb to support and nourish the lungs and helps with most pulmonary complaints such as tuberculosis, coughs, bronchitis, croup, asthma. Mullein has a particular knack for loosening mucus and expelling it out of the body.



• This herb is known to have a slight narcotic effect when taken which is extremely helpful to promote rest and relieve coughing. It is a very calming herb.



• Oil of Mullein is great for ear infections and it's slight narcotic effect numbs the pain while the mullein is working to heal the infection. You can find commercial preparations of oil of mullein in most health food stores or make your own by soaking mullein in olive oil for about 3 weeks. It's best to do this in the sun, but in a warm spot near a fire or other heat source will work as well.



• Due to it's soothing nature, mullein is also helpful to treat hemorrhoids, ulcers and inflammatory skin disorders.



• Because of it's ability to sooth inflamed tissue and it's anti-bacterial properties, mullein has also been successful when used to treat painful urination, nephritis, and cystitis.

How to Use

• The leaves, flowers and roots of this plant can all be used medicinally.


• You can add a tablespoon or two of this herb to a Green Smoothie or sprinkle in a salad


• Mullein makes a great tea (standard infusion). I love to curl up with a warm cup of this tea before bed on a cold night. It warms you inside and out and with the slight narcotic/calming effect this tea has helps you fall asleep.


• To increase this herb's effectiveness when used for bronchitis and asthma, make a tea with equal parts Mullein and Lobelia.


• Make a standard decoction. A decoction of this herb is about four times the strength of the infusion and much more astringent. A decoction of mullein is especially helpful for painful urination or cystitis.

Karla

Clean Your Fruits and Veggies

In a perfect world, we would buy all of our groceries organic. Unfortunately, organic food is still more expensive (although the price is continually dropping) or even unavailable. To make wiser consumer choices here is a list of produce with the highest level of pesticide contamination. The following list is based on information and studies by the United States Department of Agriculture (USDA), Consumer Reports, and the Environmental Working Group.

Nectarines – 97.3% of nectarines sampled were found to contain pesticides.
Celery – 94.5% of celery sampled were found to contain pesticides.
Pears – 94.4% of pears sampled were found to contain pesticides.
Peaches – 93.7% of peaches sampled were found to contain pesticides.
Apples – 91% of apples sampled were found to contain pesticides.
Cherries – 91% of cherries sampled were found to contain pesticides.
Strawberries – 90% of strawberries sampled were found to contain pesticides.
Imported Grapes – 86% of imported grapes (i.e. Chile) sampled were found to contain pesticides.
Spinach – 83.4% of spinach sampled were found to contain pesticides.
Potatoes – 79.3% of potatoes sampled were found to contain pesticides.
Bell Peppers – 68% of bell peppers sampled were found to contain pesticides.
Red Raspberries – 59% of red raspberries sampled were found to contain pesticides.

On the contrary, here is a list of fruits and veggies found to contain the least amout of pesticides. Notice that many of these have thick, inedible skins with protect the fruit.

Asparagus
Avocados
Bananas
Broccoli
Cauliflower
Corn (However, almost all corn is genetically modified)
Kiwi
Mangoes
Onions
Papaya
Pineapples
Sweet Peas

Below are three slightly different natural Fruit and Vegetable Wash Recipes that you can easily prepare at home to help wash off pesticides, dirt, little critters and wax from your fresh produce. I recommend that you clean all of your fruits and veggies (including the ones you peel) right when you bring them home. This way you and your family can just grab and go!

Lemon/Baking Soda Wash
1 Tbsp. lemon juice
2 Tbsp. baking soda
1 cup water

Put ingredients in a spray bottle. Be careful because it could foam up. Spray on vegetables, let sit 5 minutes then rinse with a scrub brush.

Vinegar/Salt Wash
1/4 cup vinegar
2 Tbsp. salt

Fill a clean sink or plastic dish pan with cold water and add vinegar and salt. Place vegetables and fruits in mixture and let sit 15 minutes then rinse thoroughly. The vinegar cleans the fruits and vegetables while the salt draws out any critters and dirt.

Lemon/Vinegar Wash
1 Tbsp. Lemon
2 Tbsp. Vinegar
1 cup water

Mix ingredients in a spray bottle, spray vegetables and fruits and rinse thoroughly. The lemon is a natural disinfectant and the vinegar neutralizes most pesticides.

- Shannan

Sources: gourmet food.about.com, www.livingonadime.com, www.thriftyfun.com, http://www.recipezaar.com/, videojug.com Photo from http://www.freefoto.com/