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Substitution for Your Favorite Holiday Recipe

12/20/2011

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REFINED VS UNREFINED SALT
NOT ALL salt is created equally and NOT ALL salt is bad for you.  Let me explain.  Basically there are two types of salt:
1. Processed or refined salt, otherwise known as table salt or sodium chloride. This
        is the bad stuff.
2. Natural or Unrefined Salt.  This is the beneficial kind.

What is the difference between Refined Salt and Unrefined Salt?
Table salt is 97.5% sodium chloride and 2.5 chemicals including “added iodine”, aluminum and moisture absorbents. Table salt is dried at over 1,200 degrees Fahrenheit, which negatively alters its natural chemical structure (which is very bad) and removes the beneficial trace minerals. The human body does not respond kindly to this. For every extra gram of sodium chloride that your body has to neutralize, it uses up 23 grams of cellular water. This can lead to fluid imbalances, cellulite, arthritis, autoimmune diseases, kidney stones, gallstones and hypertension.  Not to mention the other 2.5 percent of processed salt is often poisonous chemicals like aluminum hydroxide, which has been linked to Alzheimer’s Disease.  Table salt does contain added iodine (which gives rise to the name iodized salt).  This was added to help eliminate the incidence of endemic goiter (enlarged thyroid).  If you are eating a healthy balanced diet, you should have no problem getting enough iodine in your diet so you should not need to rely on iodized salt.

Natural salt is 84 percent sodium chloride and 16 percent naturally occurring minerals.   These are minerals that the body requires for optional function.  While I agree that staying clear of table salt, like other processed foods, may help decrease your risk or stroke, that is not the case with natural salt.  Natural salt also plays a vital role in:

1. Removing excess acidity from bodily cells
2. Balancing blood sugar levels
3. Carrying nutrients in and out of cells
4. Regulating blood pressure
5. Absorption of food through the intestines
6. Regulating brain function through nerve impulse

Like everything else, too much of a good thing can hurt you so you still need to watch your salt intake, even if it’s the beneficial kind. The American Heart Association suggests limiting your sodium consumption to fewer than 1,500 mg per day, however this usually applies to the processed salt.  Some studies show that Americans are consuming more than 7000 mg per day therefore it makes sense to use the natural salt as opposed to refined table salt.

So what is the best Natural Salt?

My favorite is Himalayan Crystal Salt (available at Trader Joe's).  It is formed by evaporation of an ocean or sea that once occupied a region of the Himalayas and it is completely pure.  Himalayan Crystal Salts contain all 84 naturally occurring minerals that your body needs for survival.  Also, unlike table salt, this natural salt does not pull excessive amounts of water from our cells, meaning the body will not become dehydrated by consuming it on a normal basis. 

Besides Himalayan Salt, other excellent natural salts include Redmond “Real Salt” and Celtic Sea Salt.  These are both brands of unrefined salt; technically all salt originates from the sea so any type of unrefined sea salt is beneficial.   It also makes sense to cut back on processed foods, which are usually laced with large amounts of processed salt.  Instead buy organic foods that use unrefined sea salt. In addition, prepare most of your food at home from fresh using natural salt.  Minimize eating out as many restaurants (especially fast food) use table salt.

Sources:
http://healthfreedoms.org/2009/05/24/table-salt-vs-unrefined-sea-salt-a-primer/

http://www.alkalizeforhealth.net/Lsalt.htm


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How Your Thoughts and Emotions Can Affect Your Body

12/13/2011

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     Ed remembers having an upset stomach when he was a child and his grandmother asking him if he was having a problem at school. What she knew instinctively we are at last beginning to prove scientifically: that there is an intimate and dynamic relationship between what is going on with our feelings and thoughts, and what happens in the body. A TIME magazine special showed that happiness, hopefulness, optimism and contentment "appear to reduce the risk or limit the severity of cardiovascular disease, pulmonary disease, diabetes, hypertension, colds and upper-respiratory infections," while "depression -- the extreme opposite of happiness -- can worsen heart disease, diabetes and a host of other illnesses."

     However, Deb recently had a burst appendix, and she is immensely grateful for the medical intervention that saved her life. So we know that illness is very real, that accidents happen, and how medicine can help. We aren't trying to convince anyone that the sole reason for illness is in our mind. Nor are we saying that by understanding how the mind and body work together that we'll be able to miraculously cure ourselves.

     What we believe is that the role of the mind and emotions in our state of health is a vital one and that by understanding this relationship we can claim a greater role in our own well-being. It is only a part of the overall picture, but it is the part that is invariably overlooked.

     If we separate an organism into its component parts it can't function. Each piece has a role to play, even if it is a very small role, so if only one part is malfunctioning it will affect the whole.  If we ignore the role our feelings and thoughts play we are ignoring one of the most important parts that make up our whole being. And it may be the one that most needs to get fixed.

     Generally speaking, we tend to think of our bodies and minds as separate systems and believe they function, for the most part, independently. Yet instinctively we know that is not the whole story. For instance, can you remember the last time you had an interview for a job? Or went on a first date with someone you were really trying to impress? In either case, no doubt you wanted to appear calm and collected but at the same time you were feeling self-conscious and nervous. Can you recall how your body felt? Self-consciousness can tighten your buttock muscles (so you are literally sitting on your tension), you sweat more than usual, may feel slightly nauseated, and you will probably fluff your words, just when you want to appear suave and confident.

     In other words, our emotions affect us physically. It might be easy to understand that a scary thought gets our heart beating faster, but it can be harder to realize that loneliness, sadness or depression can also affect us physically, and when it comes to more complex emotions or illnesses few of us consider our emotions to have any relevance.

     Understanding the body-mind relationship won't necessarily cure all our physical difficulties, but by learning the language of symptoms and illness we can discover what is being repressed or ignored in our psyche and emotions, and how this is influencing our well-being. From this vantage point we can discover that there is an extraordinarily intimate two-way communication going on between our body and mind that affects both our physical state and our mental and emotional health. Self-reflection and meditation are ways that help us deepen this understanding.

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Did You Remember to Eat Breakfast?

12/6/2011

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After hours of fasting during the time we are sleeping, our body needs fuel in the morning to jump start our metabolism.  Every breakfast should contain protein, as protein stabilizes our blood sugar and keeps us full longer.  Eggs are a good choice because they have all the amino acids required to make a complete protein. A large egg has 6-7 grams of protein.

I have a difficult time eating if it’s too early, so on the days that I commute my breakfast consists of a protein bar that I enjoy all the way to Solvang.  In my opinion the majority of “protein bars” are nothing more than candy bars ~ they are high in sugar and low in protein.  I have found one brand at Costco, “Pure Protein” that contains TWENTY grams of protein with only 2-3 grams of sugar per bar.  It’s so good that I sometimes will have another one for dessert at night along with my herbal tea.

Be creative ~ try Chicken Sausage with spinach, fontina and roasted garlic. Each link contains 14 grams of protein, 0 grams carbohydate, 0 grams sugar and is gluten free.
Bottom line ~ protein to start your day!

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Eating to Support Your Adrenal Glands

12/4/2011

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Science tells us that if you experience stress on a chronic basis, the tiny adrenal glands that moderate your stress response and balance many other hormones in your body will suffer. As the adrenal glands become increasingly compromised, women end up with excess abdominal weight, decreased immunity, lack of concentration, irritability, disrupted sleep, and ultimately, pure exhaustion.

But the upside is: adrenal dysfunction can be healed. Though changing what you eat can’t solve everything (for that, you need to decrease your stress load), it’s a great place to start. I’m not just referring to what you eat, but when you eat it and how. Let’s look at some easy options for supporting your adrenals — so you can enjoy good energy all through the day, and get a great night’s sleep. The difference can be like night and day!

First and foremost is timing your meals and snacks. One thing I often tell my patients is to never allow themselves to get too hungry. Low blood sugar by itself puts stress on your body and can tax your adrenals. You may not realize that your body is in constant need of energy — even as you sleep. And the primary adrenal hormone cortisol serves as a kind of moderator in making sure your blood sugar between meals, especially during the night, stays adequate. Long periods without food make the adrenals work harder by requiring them to release more cortisol to keep your body functioning normally. So eating three nutritious meals and two to three snacks that are well-timed throughout the day is one way to balance your blood sugar and lessen the adrenal burden.

When you eat can also make a difference. Cortisol has a natural cycle that works with your circadian rhythm. Normally, it begins to rise around 6:00 AM and reaches its highest peak around 8:00 AM. Throughout the day cortisol gradually declines — with small upward bumps at meal times — in preparation for nighttime rest.
 
It’s ideal to work with this natural cycle to keep the tapering-off of levels as smooth as possible as the day progresses and to avoid dramatic ups and downs. To do this, it helps to get the majority of your food in earlier in the day, and to eat an early dinner (by 5:00 or 6:00 PM). If it’s difficult to eat early, at least try to make your evening meal the lightest one of the day, Many of my patients tell me they overeat to soothe themselves in the evening. This “night-eating” habit is due to the appetite-stimulating effects of residual cortisol, and unfortunately, it only further disturbs our hormone axis.

Keep in mind that cortisol will also rise a bit with exercise. Lighter activities, such as a walk after dinner or a bit of gentle stretching before, will not subvert this natural tapering-off process. But to work in concert with your body’s natural cortisol cycle, more intense exercise is best planned for the morning.

Supporting your body’s natural rhythms by timing meals and preventing dramatic dips in blood sugar not only minimizes cortisol output and frees up your adrenals to perform their secondary functions, but gives you more sustained energy throughout the day — and life becomes much more enjoyable when we have the energy we need.

Eat, drink, and support adrenal gland function
As our awareness about when we eat increases, it’s also helpful to think more about what we eat. Stress often brings out the worst in us — especially when it comes to food choices. Many of my patients with adrenal fatigue tell me they reach for food and drink that give them an instant burst of energy — cookies, cakes, doughnuts, white bread, coffee, or soda. Unfortunately, the surge of energy that happens after consuming these foods is followed by an even greater dip in energy, causing you to feel worse.

Caffeine can be particularly harsh on the adrenals. I often suggest limited caffeine to my patients with symptoms of adrenal imbalance. Many women don’t realize that caffeine can over-stimulate the adrenals and affect sleep patterns.  

If you find yourself craving caffeine or refined carbohydrates it may be that your cortisol is low or that your serotonin is imbalanced, but it also simply may be that your body needs to rest. I encourage you to honor your body’s request and take a break, instead of winding it up another notch. Treat yourself to some deep breathing or a ten–minute walk. And if drinking a cup of coffee is a relaxing part of your routine, drink it in the morning with something nutritious to eat, and add cream to dull the negative effects of caffeine.

Choosing adrenal-healthy beverages Just as with food, your choices about drinks can either contribute support or strain on your adrenal glands. Here are some good and not-so-good choices.

Adrenal draining                                         Adrenal restoring

• Drinks that contain caffeine                     *Ginseng
• Alcohol                                                         *Herbal teas like chamomile
• Gatorade                                                     *Vegetable juice, like V-8

Eating meals and snacks that are made of fresh whole foods, preferably organic or locally grown, without colors, dyes, chemicals, preservatives or added hormones are best to strive for. Including some protein in all your meals and snacks (especially in the morning) will have a stabilizing effect on your blood sugar, which in turn can help you overcome caffeine and sugar cravings. To lessen the stress that often comes with trying to eat healthfully, think about preparing nutritious foods on the weekends so you have them ready and available on busy weeknights. Don’t feel guilty if you veer off the nutritious path. I always tell my patients to eat their best 90% of the time. The other 10% is up to them. Guilt is the last thing your adrenals need!

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    Julie Basham, L.Ac

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