A Cancer Fighting Duo: Turmeric and Cauliflower.

Turmeric (also known as curcumin) is known as a wonder spice with many health benefits.  A Rutgers University research team found that the curry spice turmeric holds potential for both prevention and treatment of prostrate cancer, the second leading cause of cancer-related death among men in the United States.  When combining a phytochemical (phenethyl isothiocyanate) common in cruciferous vegetables such as cauliflower, broccoli, cabbage, brussel sprouts, kale and turnips with turmeric in lab studies, the combination was not only effective in reducing tumor growth but also the spreading of cancer cells.  The study appeared in the January 15, 2006, issue of the Journal of Cancer Research.  The research team noted a high level of prostrate cancer in the U.S. as compared to India, which it attributed a larger consumption of plant-based foods rich in phytochemicals such as cauliflower and broccoli along with turmeric.  In Ayurvedic medicine, turmeric holds a high place as a “cleanser of the body.” 

For an article written by a man who was diagnosed with prostrate cancer and immediately made health changes to his diet that helped him transform his life, see CNBC's Men's Health Section.  Check out the following link for a simple recipe of sauteed cauliflower with turmeric.

Barley: More than John Barleycorn.

Barley is a winner when it comes to nutrition.  It is a good source of B vitamins (niacin and thiamine), selenium (a powerful antioxidant), iron, magnesium, zinc, phosphorus and copper.  While most whole grains are good sources of soluble fiber, a key to reducing blood cholesterol levels, barley is a powerhouse as soluble fiber is found throughout its entire kernel.  Barley promotes intestinal health, increases disease immunity, and promotes weight loss by reducing insulin resistance.  Hulled barley is eaten after removing the outer hull; once removed it is called dehulled barley or pot or scotch barley.  Dehulled barley is considered a whole grain.  Pearl or pearled barley is dehulled barley that has been steam processed to remove the bran.  While pearl barley is not a whole grain (it has been processed), it is still a significant source of soluble fiber (a cholesterol buster) as well as trace minerals and micronutrients.  Barley is not a gluten-free food.  While its gluten content is less than wheat, it is still unsafe for gluten intolerant individuals to consume.  Incorporating whole grains in your daily diet is an important step toward perfect health.  Barley is terrific in soups, stews, and salads.  Even barley water has been touted for its medicinal benefits.  

Cholesterol Busters.

Garlic has been touted for its many health benefits and some studies purport that it even lowers your blood cholesterol.  Garlic lowers LDL (the bad cholesterol), increases HDL (the good cholesterol) and helps reduce triglyceride levels.  The phytochemicals present in garlic have the same effect on the body as statin drugs.  Garlic is said to be a form of natural statin, without the side effects.  Ayurveda, an ancient system of healing from India suggests boiling a clove of garlic in a cup of hot milk and consuming it daily.  In addition to daily exercise and a diet of fiber rich foods, Ayurveda recommends that you drink lots of water.  For a western holistic approach, radical lifestyle changes may be required.  The Mediterranean diet, a diet rich in olive oil and other foods rich in omega-3 fatty acids such as whole grains, fresh fruits and vegetables, and fish has been touted as a heart-healthy diet.  Whole grain cereals such as oats and soluble fibers such as beans can significantly reduce cholesterol levels.  Eating fish rich in omega-3 fatty acids at least twice a week can lower LDL levels (the bad cholesterol) as well as blood pressure.  And don’t forget to shop for walnuts; they are also a rich source of omega-3 fatty acids.

Ayurveda: Fire up your Digestion.

In Ayurveda, good digestion is considered the key to good health.  The digestive fire is called “agni” a Sanskrit word meaning, “fire.”  Ayurveda believes that strong agni will protect you from disease.  If your agni is weak, ama will be produced.  Ama is a sticky substance that clogs the body’s channels and blocks the entry of nutrients into the tissues and the release of toxins.  Built-up ama can result in disease. 

While the quality of the food you eat is important, the best foods in the world won’t do much good if you are unable to digest them properly.  First, eat when you are hungry and stop eating when you are full.  Second, choose your diet according to your constitution (see blog entry on the doshas, Oct. 22, 2010).  For instance, if you are a Vata type you may require heavier foods to feel more grounded.  Your diet will also depend on the strength of your digestion.  Stimulating your digestion is important.  Ayurveda does this through the use of spices in cooking.  Other ways to ensure that your digestive fire is strong include:

(1)  Eat sitting and relax and enjoy your food.

(2)  Eat cooked food, as it is easier to digest than raw.

(3)  Avoid ice-cold foods and drinks as they weaken the digestion.

(4)  Be mindful of the quality and types of foods you eat and how they affect your body and mind.

(5)  Eat with the season. 

Ayurveda. Nasya Oil: It's Super!

Bottle "Nose" Dolphin

Nasya, the administration of medicine through the nose, has been used for thousands of years in Ayurveda. The nose is a direct route to the brain and thus the doorway to consciousness. Prana (life force) rides on the breath so having clear, lubricated nasal passages enhances our assimilation of prana. A daily application of oil (medicated or otherwise) to the nasal passages is part of the Ayurvedic daily routine. This may sound weird to the Western mind but once you understand the benefits and try it out yourself, you'll enjoy it!

Nasya helps relieve symptoms of allergies and colds, post-nasal drip, headaches, muscle tension in the jaw and neck, snoring, inflammation and nasal dryness that comes with cold weather and indoor heat. It enhances mental alertness, prevents upper-respiratory illness and protects against absorption of environmental toxins found in city air.

There are two ways of administering nasya oil:  either tilt your head back, put 2 to 4 drops in each nostril and huff it or apply the oil to the tip of your pinky finger and massage the oil inside your nose.  Whichever method you choose, you’ll do it twice a day, once upon waking and once before bed. 

Ayurveda: The Healing Power of Ghee.

In Ayurvedic cooking, ghee is used in place of olive, canola and other oils (with the exception of safflower oil).  Ghee is clarified butter and is prepared by cooking unsalted butter (preferably organic) at low temperature until the milk solids separate and water evaporates.  You will know that it is ready when you no longer hear a crackling sound (meaning that the water has evaporated). After straining it through a cheesecloth or fine sieve (the milk curds should remain in the pot), you can easily store your liquid gold on the counter in a glass jar.

In Ayurveda, cooking with ghee is considered to be good for your whole body.  Ghee assists your body in absorbing essential nutrients.  It is known for its anti-inflammatory properties and it provides powerful disease-fighting antioxidants. It naturally lubricates connective tissues, improving flexibility.  It heals the digestive tract keeping it well-lubricated, thereby alleviating constipation while reducing flatulence and bloating (all symptoms of aggravated vata dosha).  Ghee is said to be helpful for learning as it improves memory retention.  On a more subtle level, its sweet taste promotes satisfaction leading to a feeling of contentment after a meal.  The more beautiful you will also praise ghee for its ability to improve the health of your eyes, skin and hair. 

What about cholesterol? While ghee is a saturated fat, the milk fats are separated during cooking.  It is a lactose free food and should be easily tolerated by individuals with lactose intolerance.  Ayurveda believes that in order to remain healthy, you need both saturated and unsaturated fats in your diet.  While ghee can elevate cholesterol, it elevates the good (HDL) and not the bad cholesterol (LDL).  If you struggle with your weight or have high cholesterol, you should consult with a physician before incorporating ghee into your diet. 

Ayurveda believes that food is medicine and medicine is food.  Do not discount the healing properties of ghee, Ayurveda’s liquid gold.

Ayurveda. Daily Self-Massage: A New Lustrous You.

In Ayurveda, abhyanga or daily self-massage with warm oil is considered as essential as brushing your teeth.  It brings luster to your skin, maintains your beauty and prevents aging.  Start with warm oil  (warm an 8 oz. bottle under warm tap water or immerse it in a pot of warm water) and massage your scalp using vigorous circular motions; move to your face massaging around your hairline, forehead, light circles around the eyes and temples, more pressure under the cheek bones and the jaw line.  Before moving to the front and back of your neck, massage your ears.  Massage your upper spine and then move to your arms and shoulders, abdomen, hips and buttocks.  Massage your legs and thighs and finally your feet.  Always massage toward the heart using long strokes in broad areas and circular strokes in rounded areas such as the head and around the joints.  Pay particular attention to your head, ears, large joints and feet.  From start to finish, your daily massage should take about 15 minutes.  Ayurveda favors cured sesame oil (organic, light, cold pressed), but almond, jojoba, olive and coconut oils are also beneficial.  You can add essential oils to the base oil for greater therapeutic effect.  Complete your daily massage in the morning before your shower; if possible, let the oil absorb for 15-20 minutes before showering. 

 While abhyanga is a way to nourish yourself, it also provides direct therapeutic effects:  releasing toxins in your joints, skin, and tissues; leaving your skin feeling nourished, moisturized, supple and lustrous; strengthening and toning your muscles; calming your mind and nervous system; lubricating your joints; increasing circulation, stamina and mental alertness; enhancing sleep; promoting hair growth; assisting in balancing the endocrine system; and stimulating internal organs. 

Don’t hesitate to incorporate abhyanga into your daily routine.  In just 15 minutes a day, you are on your way to “A New Lustrous You.”

Ayurveda: Drink from a Copper Cup.

Purify and balance your body every morning by drinking water from a copper cup.  Fill your cup in the evening, let it sit overnight and drink from it the next morning.  The overnight soak allows the water to absorb pure copper, which is an important mineral for your body.  Drinking water after you wake up washes the GI tract, flushes the kidneys, and stimulates peristalsis (bowel movement).  Drinking water with traces of copper can change any tendency to attract respiratory problems including asthma.  It also purifies the blood and promotes a healthy complexion.  Compare this to starting your day with a cup of Joe which drains your kidneys, places stress on your adrenals, can cause constipation and is addictive.  Copper does require regular cleaning.  Clean your copper cup the holistic way with a mixture of flour, salt, and vinegar; lemon or lime juice; or tamarind.  Make simple changes to your morning routine and reap the rewards of perfect health.

Ayurveda: Scrape Your Tongue Daily to Remove Impurities.

Waking up with a white film on your tongue?  The ancient science of Ayurveda sees a build-up of toxins in your body and advocates cleaning your tongue daily before breakfast.  And a toothbrush won’t do.  All a toothbrush does is stir up bacteria; it doesn’t remove it.  And unless you are changing your toothbrush frequently, its wet surface harbors a myriad of bacteria.  In Ayurveda, you scrape your tongue from back to front with a U-shaped tongue scraper (Google Ayurveda and tongue scraper and your choices will be endless) 7-14 times.  Not only does tongue scraping stimulate digestion, your taste buds are ready to go.  If you can’t taste your food, you will tend to overeat as you continually feel unsatisfied.  Cleaning the tongue is also important in Chinese medicine where the tongue’s surface is considered a reflexogenic zone.  As in reflexology, your organs and entire body can be located in specific regions on the tongue.  By cleaning the tongue, you are messaging your internal organs and enhancing the detoxification process.  Tongue bacteria also contribute to periodontal problems including tooth decay, gum recession and eventually tooth loss.  So, freshen your mouth and improve your health by cleaning your tongue today. 

Understanding the Doshas in Ayurveda: No Checklist Required.

In Ayurveda, understanding the doshas is the first step in restoring your equilibrium and ultimately good health.  Ayurveda believes that the five elements (ether, air, fire, water, and earth) exist in all living things.  Each dosha consists of a different combination of these elements.  The Vata dosha is composed of ether/air; Pitta is fire/water; and Kapha is earth/water.  It is the dominance of any one, two, or three of these doshas that makes up your Prakruti, your individual constitution established at birth and maintained throughout your life. While the three doshas are always present, one is usually dominant.  Sometimes two are equally present; rarely do all three coexist in equal proportions.  Your doshas are cited numerically in relation to each other.  For example, Vata-3, Pitta-3, and Kapha-1 means that you are equally Vata and Pitta and to a lesser extent Kapha. 

If your doshas are not the same as your Prakruti, there is imbalance.  Ayurveda believes that an imbalance in the doshas is a precursor to disease.  Hence, the doshas act as a protective barrier or a warning signal. Any imbalance is called Vikruti.  You must be aware of the imbalance in order to take steps to restore equilibrium.  Adopting an Ayurvedic lifestyle may be the first step in transforming your health and life. 

Yoga Sun Salutations: Revive the Vigor of Youth.

Yoga sun salutations offer a complete low-impact workout for your body.  Start with four rounds (right and left) and work up to twelve.  Sun salutations combine resistance training (traditionally weight training) with cardiovascular training.  You can adjust the pace to suit your fitness level; a faster pace produces a good cardio workout while a slower pace is more meditative and grounding.  Done properly, sun salutations stimulate and condition all systems in the body.  They strengthen all major muscles; improve balance and flexibility, oxygenate the blood; strengthen the heart and ventilate the lungs; improve digestion; and if breath is coordinated with the movements, improve memory.   This says nothing about how they trim your waistline or bring an ageless quality to your skin.  Think of the money you will save when you no longer have to invest in skincare products promoted in books like “The Wrinkle Cure” or those of similar ilk.  Time is a wasting.  Get down to your local yoga studio and observe the postures and breath coordination and wake up to your dream body.  YouTube has plenty of demos; search “sun salutation” or “yoga sun salutation.”  Beware however as YouTube makes no guarantee that the performer is certified.

Hey, My Sweat Doesn't Smell: Deodorant Toxicity.

There has been much controversy over the health risks associated with aluminum in deodorant and antiperspirant products.  A 1998 study linked aluminum containing antiperspirants with Alzheimer’s disease.  Other evidence linked breast cancer with aluminum containing antiperspirants.  Aluminum is usually not present in a non-antiperspirant deodorant.  It is established that aluminum is considered a neurotoxin in high doses.  The Alzheimer’s Association views the evidence as circumstantial and does not recognize a causal relationship between aluminum and Alzheimer’s disease.  Aluminum in underarm deodorants and antiperspirants has also been linked to breast cancer, but both the American Cancer Society and the National Cancer Institute find the evidence to inconclusive.  Of course, the absence of evidence is not evidence of the absence of a harmful effect.  Instead of doing research, many individuals have opted to avoid antiperspirants entirely and have sought aluminum-free deodorants.  Until the debate is settled, there is no harm in avoiding aluminum. 

Essential Oils: The Power of Aromatherapy.

Aromatherapy teaches us that essential oils have therapeutic properties.  Essential oils are extracted from plants.  Depending on the oil, different parts of the plant are used.   Essential oils are most commonly inhaled or applied topically to the skin diluted in a carrier or base oil.  When inhaled, they enter the circulatory system via the lungs and the limbic system via the nose.  Due to their molecular weight (essential oils are very volatile and evaporate easily), they can penetrate the skin and enter the circulatory system.  Essential oils are very powerful and if not used properly, can have a toxic effect.  Each essential oil has certain properties that can be used for a variety of conditions.  For example, the essential oil of peppermint has anti-inflammatory properties and can be used to treat various skin conditions including acne.  Most essential oils require dilution in carrier or base oil before applying to the skin.  The most commonly used carrier oil is sweet almond oil, a light oil that is used for its nourishing properties; it is ideal for dehydrated, chapped skin.  Apricot kernel oil is also very light and is easily absorbed into the skin.  It is excellent for treating inflammation, mature, dry, and sensitive skins.  More than one essential oil can be blended with a carrier oil.  This blending of essential oils is both a science and an art, a science because knowledge of the chemical composition is required before combining oils and an art because the effect of the blend must not only be therapeutic but pleasant.   Aromatherapy is not for the unitiated or the untrained.  To locate a qualified aromatherapist, check out the following website: www.aromatherapycouncil.org

Right Living with Ayurveda

Ayurveda is a Sanskrit word meaning “the science of life.”  It is also referred to as “the mother of all healing,” “knowledge of life,” or “right living.”  It is an ancient art of healing that has been practiced in India for thousands of years.  It includes yoga philosophy and is considered a holistic approach to healing as it integrates the body, mind and consciousness.  Unlike our Western approach to medicine,  Ayurveda teaches us that what is needed to heal our body, mind, and spirit is around us all the time.  It is just a matter of tuning in and paying attention.  According to Ayurveda, disease is caused by an imbalance in the energy of an individual’s body or in the three Doshas of Vata, Pitta, and Kapha.  The word “Dosha” is like the prefix “dys,” meaning fault, mistake, error.  Many things happen to disturb an individual’s energy balance.  Some examples include:  emotions; diet; weather; work and relationships.  In Ayurveda, the aim is always balance as this is the natural order and is necessary to maintain good health while imbalance is associated with disorder and the development of disease.  Today, we can see the influence of Ayurveda in the West as more and more individuals are looking for alternative approaches to our system of allopathic medicine.  More spas and skin care centers are offering Ayurveda and some are dedicated entirely to Ayurveda.  When seeing an Ayurvedic practitioner, your goal is an individualized treatment that contributes to your physical and emotional balance.  Remember, your well-being keeps you looking and feeling good on the inside and out. 

Hey, My Sweat Doesn't Smell: Eliminate Body Odor Naturally.

Sweating is an important part of optimal health.  We sweat to regulate our body temperature (to cool down) and also to eliminate toxins.  What causes body odor?  Some believe bacteria that feed on the oil in our sweat glands cause body odor.  To others, this is nonsense.  They believe that the odor is actually produced by the body’s release of harmful toxins.  Further, deodorant and antiperspirant inhibit the body’s ability to sweat, and thus can contribute to our toxin load.  In most cases, you can prevent body odor by changing your diet.  Red meat, processed foods (i.e. white flower; hydrogenated oils; sugar) and caffeine all contribute to body odor.  Caffeine stimulates the apocrine glands, the glands responsible for producing oily smelly sweat.  Moving toward a diet that consists primarily of whole grains, leafy green vegetables, fresh herbs and fruits, soy products, raw nuts and seeds can eliminate body odor.  Dark leafy green vegetables in particular are high in chlorophyll, a natural body deodorizer.  Vegetables like spinach, kale, swiss chard, and mustard greens are all good choices.  Drinking lots of water is important as water can eliminate waste products and toxins from the body.  Drink water with a squeeze of fresh lemon and you have created one of nature’s best purifiers and deodorizers.  Regularly exfoliating your skin with a dry soft natural bristle brush or a dry wash cloth reduces dead skin cells as well as toxins resting on the skin’s surface.  Exfoliate your entire body and brush toward the heart.  Repeat the mantra, “Diet and Lifestyle,” and incorporate a few simple changes and you will soon have a new mantra.  It will be:  “Hey, my sweat doesn’t smell.”

Parabens in Cosmetics: The Real Deal.

Parabens have been a controversial subject since a 2004 study reported that cancerous breast tissue contained parabens.  What are parabens?  They are synthetic preservatives used commonly in cosmetics, skin care, hair care, and shaving products, deodorants and antiperspirants, foods and drugs.  In 2007, the FDA issued a notice stating that there is no reason for consumers to be concerned about parabens in cosmetics; however, it would continue to evaluate data in this area.  www.fda.gov.  Although further research is required, experts agree that simply knowing that parabens can be absorbed in the skin and retained in breast tissue is a step in the right direction.  Proponents of parabens tout their effectiveness as a preservative that protects against microbial growth.  They state that the paraben levels in cosmetics are minimal and thus, not dangerous.  Parabens are more effective and less expensive than natural preservatives.  Further, they argue that the link between paraben use and breast cancer is tenuous at best.  Opponents of parabens say that despite inconclusive evidence that parabens are dangerous, they would rather be conservative in their approach and avoid them altogether.  They argue that natural preservatives, while more expensive offer a safer alternative.  They are also skeptical of FDA proclamations as the FDA does not regulate cosmetics.  In fact, cosmetic manufacturers may include any ingredient they choose except for a few prohibited ingredients.  Cosmetic ingredients are reviewed by the Cosmetic Ingredient Review (CIR) which is comprised of cosmetic manufacturers; essentially a self-policing organization.  If after reviewing the data, you want to eliminate products containing parabens you should start by reading the product label or checking ingredients online.  Products with the following ingredients should be avoided: methylparaben, proylparaben, butylparaben, benzylparaben, ethylparaben, and isobutylparaben.  If the ingredient “fragrance” is listed, it could contain parabens.  Cosmetic manufacturers are required to list all ingredients except for fragrance as it is considered a “trade secret."  While parabens remain controversial, it is best to be diligent when choosing skin care and cosmetic products.  For a blog dedicated entirely to a paraben-free world, see:  Paraben Free Princess.

Organic Food Labeling: Cracking the Code.

Unless you have studied the USDA’s website, making sense of organic food labeling can be a challenge.  The label “100% organic” can be included on a package that contains only organically produced ingredients and processing aids.  The label “organic” can be included on a package where 95% of the ingredients are organically produced.  Up to 5% of non-organic ingredients including additives and synthetics on an approved list is permitted.  This list of 38 ingredients has created controversy among consumer groups; a non-organic sausage casing is an ingredient of particular notoriety.  Both packages labeled “100% organic” and “organic” can include the USDA organic seal.  If at least 70% of the ingredients are organic, the label “made with organic ingredients” can be used and the package can list up to three organic ingredients or food groups on the principal display panel.  The USDA organic seal cannot be included on the packaging, however. While foods labeled “all natural,” “free range,” or “hormone free” may be beneficial, they are not the same as “organic” or “100% organic.”  The word “organic” refers to the way farmers grow and process agricultural products.  Specifically, organic food is produced without chemicals, additives, pesticides or genetically engineered substances (with the exception of the approved list.)  For more information on organic food labeling, link to the USDA’s site, www.ams.usda.gov.

The Starting Point for Gorgeous Skin: Your Skin Type.

Before investing in expensive skin care products, it pays to have a professional skin care therapist assess your skin type. This is completed during a comprehensive skin analysis:  examining the skin under a magnifying lamp as well as touching and pinching the skin to determine its texture and elasticity.  Don’t worry eye pads are permitted.  There are five different skin types:  oily, normal, combination, dry and sensitive.  Oily skin produces excess sebum (oil).  Larger pores in the T-zone (forehead, nose, and chin), as well as other areas of the face characterize this skin type.  Breakouts are common.  Many individuals make the mistake of over-cleansing, which can send oily skin into overdrive.  Balancing oily skin requires a water-based hydrator and proper exfoliation.  Normal skin has a good oil-water balance.  The pores may change from small to medium just outside the T-zone and it is usually blemish-free.  Maintenance and prevention are the keys to treating this skin type.  Combination skin can be both oily and dry or oily and normal.  At the T-zone, pore size changes from medium to large.  Combination skin requires balancing; deep cleansing and regular exfoliation keep it clear.  Water-based products work best.  Smaller pores characterize dry skin.  Due to insufficient oil production, dry skin is more susceptible to environmental factors.  It can feel rough or tight.  Oil-based products can help hold in moisture and protect dry skin.  Sensitive skin is characterized by redness and can be fragile or thin.  It is easily irritated by products and by the environment.  Nonirritating, calming products work best for this skin type.  Make sure your beauty dollars produce results:  invest in a comprehensive skin analysis.

Split Pea Soup: A Nutritional Powerhouse.

     

Looking for a food that is chock full of fiber and protein and rich in vitamins and minerals to boot?  Look no further than split pea soup.  While all soups are comfort food, split pea soup is a stick to your ribs soup.  And for those wanting to stretch their food dollar and not spend hours in the kitchen, it is inexpensive and quick.  Unlike most legumes, split peas don’t require much soaking (for most, you must soak overnight or one hour after a quick boil) and there are even no-soak recipes. For those watching their waistlines, a meatless version is low in calories and fat.  A homemade vegetable broth can really enhance the flavor and while this takes about 45 minutes to make, preparing it in advance can expedite your cooking time.  While canned soup broths are convenient, their sodium content is outrageous and they subtract more dollars from your food budget than a homemade broth.  A popular canned broth contains more then 30% of the daily value of sodium in a one-cup serving.  I’m not sure about you, but I can easily eat two cups of soup at a lunchtime meal. With canned broth, I’ve now consumed more than 60% of my sodium limit for the day.  Are you beginning to see the importance of not resorting to canned broths?  If you’ve made soup for a family of six and you are a party of one, do not fret:  split pea soup freezes wonderfully.  Just remember to freeze it right away so that when you defrost it, it will hardly be considered a leftover.  For a great meatless recipe, check out the Kripalu Cookbook, Gourmet Vegetarian Recipes  (kripalu.org). For an easy vegetable broth, try the one in Deborah Madison’s cookbook, Vegetarian Cooking for Everyone (deborahmadison.com).  Split pea soup, it’s “mmm, mmm good”….