Ask Dr. Purcell

Feed Your Cells Book Review

2012-02-06T10:56:00.000-08:00

Here is the most recent book review of Dr. Andrea Purcell's cook book, Feed Your Cells! 7 Ways to Make Health Food Fast, Easy, and Gluten Free. Thank you NDNR, for this report:

Medical Resources for NDs

A review of current publications for the Naturopathic industry

Feed Your Cells!

Eating right takes more than just heeding the advice of a popular diet movement. It takes a change in mind-set, a personal paradigm shift to introspectively admit that there needs to be a transformation within the foundation of one's eating habits. Where better to have a dietary renewal than at the hearth of every household, the kitchen.

In her first book, Dr. Andrea Purcell focuses on the following 3 important targets: (1) a healthy diet is not as tedious as one may think, (2) flavor and taste do not have to be sacrificed when eating healthy, and (3) the integration of nutritious meals into daily behavior is something that can be enjoyed for the rest of your life. She writes: "food choices you make everyday either lead you closer to health or to disease" (p 1).

The starting point for the reader is the place where we usually create the meals required to nourish our bodies, within the kitchen: "A healthy kitchen is defined as a room in the house that contains the basic building blocks for creating healthy meals. It does not contain any of the following: artificial sweeteners, processed foods, prepackaged foods, processed frozen foods, refined breads, grains, or baked goods, white sugar or unhealthy snacks" (p 1). As any great teacher or role model would, Dr. Purcell provides an example of what a healthy kitchen should look like by sharing with the reader what foods she stocks in her refrigerator and pantry. All items should be focused on nourishment and should not have inflammatory or disease-promoting qualities.

Feed Your Cells! is divided into 8 chapters, with the main focus of the book directed to providing ample recipes for the reader to try. The recipes have been designed to be simple and easy to prepare, which supports any patient with a cooking phobia to be a successful cook in the kitchen! The chapters spotlight the following 8 important aspects of cooking a healthy diet: a healthy kitchen, healthy breakfasts, healthy side dishes, healthy salads, healthy soups, healthy vegetarian, healthy entrees, and (a popular favorite) healthy desserts. With this type of knowledge, any patient can transform his or her eating habits into a lifelong skill that promotes the regenerative effects of wellness and overall health.

Order your copy today!

Just the FACTS

Title: Feed Your Cells!

Author: Andrea Purcell, ND

Publisher: Andrea Purcell

Available from: www.AskDrPurcell.com

Pages: 132

Style: Softcover

MSRP: $18.95 US

Gluten Free, the Latest Fad Diet

2012-01-31T10:54:00.000-08:00

The shocking news in 2003 was that 1 in 133 people had Celiac disease. Celiac disease is a genetic intolerance to gluten contained in wheat, rye, and barley. Eating and cooking gluten free means consuming a whole food diet devoid of gluten containing grains.

Celiac disease once considered rare, is now a common autoimmune disease afflicting 1 in 133 people. If you or a loved one has Celiac disease there is a good chance that first and second-degree relatives have the diagnosis as well. As a medical necessity, there are three groups of people who should avoid gluten.

*Any person with a diagnosis of Celiac disease.

*Any person with an allergic reaction to wheat as determined either by an IgG or an IgE blood test.

*Any person with gluten sensitivity.

Many people are sensitive to wheat and/or gluten but do not have the diagnosis of Celiac disease. Sensitivities can cause symptoms such as skin reactions, congestion in the throat, ears, or sinuses, digestive upset, or other body inflammation such as fatigue and aching joints. A recent study in 2010 found that people could lose their tolerance to gluten as they age. These people are not born with the genetic intolerance commonly seen with Celiac disease but are developing the intolerance later on in life. This suggests a weakening of digestive function due to repeated exposure to gluten, which can cause leaky gut, toxin exposure, antibiotics, medications, and even vaccines.

The information about gluten and the awareness around Celiac disease seems to have thrown the nation into a gluten free frenzy. Many people are eating gluten free as a type of fad diet. These people have heard that gluten is bad and have chosen to avoid it as a way to be healthy. As the awareness builds so does the variety of gluten free products. It is easier than ever to find gluten free cake, cookie, brownie mixes, breads, need I say more? Even if you are going gluten free filling your day with these will not bring you closer to health. Moving towards a plant-based diet however, will.

Cooking Gluten Free…

For those first diagnosed with Celiac disease the act of cooking and eating initially becomes very stressful. Learning a few tried and true recipes that you know you can whip up in a flash will be extremely helpful.

The first thing you should do when you find out that you need to eat gluten free is to focus on a plant based diet. This includes vegetables, fruits, nuts, seeds, and lean proteins. These foods will become the foundation of your daily food plan.

Experiment with alternative grains such as brown rice, wild rice, quinoa, amaranth, buckwheat, sorghum, and teff.

There are many benefits to home cooking. You have complete control over what you eat and the quality of ingredients, plus there will always be leftovers for lunch the next day, hooray!

Baking Gluten Free…

Cooking is one thing and baking is another. The general rule of thumb for mastering any gluten free baked good recipe is to experiment with the recipe at least three times. The first will be a flop, the second will be better, and you will try a different flour, moisture ingredient or sweetener, and by the third try you will be satisfied. Then you can actually bring the finished product to a social gathering. Making a bread or cupcake with one type of flour is not recommended, the success in baking gluten free comes from mixing the flours. You can mix bean flour with a gluten free flour to help with the texture. In gluten free baking many things can come out dry and crumbly so items must be added that create more moisture. These items could be mashed banana, tofu, honey, eggs, pumpkin, or xantham gum. In order to succeed you must experiment with a variety of flours. Become familiar with the tastes and textures of the alternative flours, then you can combine them. Once you master the moisture content, then you can experiment with the level of sweetness. Many recipes just have you add plain old white sugar but I prefer stevia, agave, brown rice syrup, honey or a combination of two sweeteners to reduce the calorie and sugar content of the recipe.

Note from Dr. P

In order to determine if you are sensitive to gluten you can do this simple experiment at home. Avoid all gluten for 14 days. This means all gluten. Read labels carefully because many items contain hidden gluten such as cereals, deli meats, and canned soups. After 14 days reintroduce gluten containing foods 1-2x daily for three days in a row. Observe your body for any signs of gluten sensitivity that I listed above. Looking for healthy gluten recipes? Buy my book!

-Be Healthy, Happy, & Holistic

Update On Cholesterol

2012-01-31T10:48:00.000-08:00

The ideal total cholesterol number is 200. In 1980, the ideal total cholesterol number was 230. In thirty years, lowering the total cholesterol has not changed the fact that heart disease is still the number one killer of both men and women over 50. Most medical professionals know that oral birth control and pregnancy can both elevate cholesterol in women and it is common to see cholesterol levels change throughout a woman’s menstrual cycle.

Cholesterol is an essential component of our cell walls and helps to create our hormones. Without it we could not live. Excess cholesterol becomes a problem when it becomes deposited within the walls of our arteries and over time can cause a blockage leading to a stroke or heart attack.

Elevated cholesterol is symptomless and is detected through a fasting blood test called a lipid panel.

A few basic lifestyle changes of getting or staying physically active and dropping excess weight by limiting carbohydrates can help tremendously to lower cholesterol. When making any dietary changes it is better to add in the beneficial items before cutting the bad foods out. In this way we can trick our psyche into feeling less deprived.

There are some powerful cholesterol fighting foods out there. To get started with a cholesterol friendly diet, some of the items may already be in your kitchen!

Some cholesterol fighting foods at the top of my list are:

*Nuts – All kinds are proven to reduce LDL “bad cholesterol”. Because nuts are calorie dense, stick to the portion control of ¼ c a day. This translates into 2 tablespoons of nut butter.
*Beans – These versatile food items are high in soluble fiber and help trap cholesterol in the colon and pull it from the body.
*Plant sterols – These occur naturally in plants. Plant sterols act by helping to block the absorption of cholesterol in the blood. The recommended dose is 2 grams/day; we can get about a gram by eating the recommended five servings of vegetables daily. Some people would prefer to supplement with them in capsule form.

Note from Dr. P:

A fasting lipid panel to test cholesterol is a basic screening test to determine if cholesterol is a problem. There is a more detailed test called a VAP that is extremely helpful if a person has a history of elevated or wrongly proportioned cholesterol ex: More bad than good. A VAP can also examine particle size of all the cholesterol molecules and determine which ones are more likely to be deposited within the artery walls.

For years, conventional doctors have relied on 3 numbers, total cholesterol, LDL, and HDL. More recently the conventional system is beginning to realize the importance of triglycerides in determining cardiovascular risk. Simply put, the more triglycerides- the more fat in the blood- the greater the risk of cardiovascular disease. This has been known among the integrative community for years. The problem is that there is no drug that lowers triglycerides as effectively as good old diet and exercise. Pass on the carbohydrates and the triglycerides will fall.

-Be Happy, Healthy, & Holistic

Have a Question for Dr. Purcell? Ask Now!

Feeling Terrible? Get Your Thyroid Tested

2012-01-17T15:45:00.000-08:00

www.askdrpurcell.com

Kick off the New Year with a Thyroid test.

January is Thyroid awareness month and now is a good time to see if yours is working properly. The thyroid is the master gland of the body and controls most body functions. This is incredibly important when it comes to energy, body temperature, proper circulation, weight control, healthy hair, proper digestion and literally dozens of other symptoms.

Unfortunately, conventional testing for thyroid is inaccurate and misunderstood. This leaves many patients undiagnosed and untreated with thyroid disease.

Conventional medicine would have us believe that the best way to diagnose whether or not a patient has too much or too little thyroid is by ordering a TSH test. If the TSH is elevated out of range, then the patient has hypothyroidism, contrarily, if it is too low, it indicates that the patient has hyperthyroidism. Recently the range for diagnosing hypothyroid was reduced because many patients with obvious thyroid symptoms were being sent home without treatment. Honestly, thyroid health cannot be gauged solely on one test. Relying solely on a TSH level to determine thyroid health is inadequate. There is a panel of tests to assess thyroid function and all are important. Additionally, the symptoms of the patient need to be taken into consideration. If a patient is within the reference range but has many symptoms of low thyroid they should be evaluated more thoroughly to assess proper thyroid function. Many people need the thyroid hormone, but don’t receive a prescription because the blood test is in the "reference range." If this happens to you, you're not alone, there are many other people who were told the same thing and are needlessly suffering.

Note From Dr. P:

In order to know if your thyroid is functioning properly, I encourage you to seek out a licensed Naturopathic doctor. I have been assisting my patients with thyroid health using more specific testing and assessments for years. Those who have needlessly suffered are now giving me a big hug of thanks for getting them energized, and helping them get the joy back in their life.

-Be Healthy, Happy & Holistic

A New Year Message From Dr. Purcell

2011-12-27T11:52:00.000-08:00

Hope all of you had a fantastic Holiday! I am getting settled in nicely over here in AZ. Thought I would take a moment to share with you some updates with this clinic expansion through my New Year Message.

What's the Deal with Maltodextrin?

2011-12-07T15:53:00.001-08:00

There has been some discussion out there in the food world that maltodextrin and maltodextrin fiber are better than sugar and healthier than stevia. I wanted to clarify some of this misinformation.

In a discussion, when someone says that this sugar substitute is “better” I always like to know what their reference point is. Many items can be better for baking ease but that doesn’t mean that they are healthier for us. When I am discussing something, my reference point is health.

FACT: There is no sugar substitute healthier than pure unadulterated stevia.

Stevia rebaudiana has no calories, little to no effect on blood sugar levels, and is safe for human consumption. This is the safest sweetener, the least processed, and has a highest density of sweetness per calorie.

Lately, stevia has been paired with many different kinds of real and artificial sugars to make it more marketable and appealing to the general public.

An example of this is Zevia – the stevia soda, combined with the sugar alcohol, erythritol. Erythritol is processed and less desirable than natural forms of sugar but is a better choice than artificial sweeteners and with it’s low calorie status, is safe for moderate consumption.

Maltodextrin is a partially hydrolyzed starch frequently used as a bulking agent in sugar substitutes. It is metabolized in the body like a sugar. Maltodextrin is usually made from rice, corn, or potato starch, and is produced by cooking down the starch. This makes it a processed food. Most maltodextrin is cooked down from corn, which is a genetically modified food.

Maltodextrin has a sweet taste and is considered to contain fewer calories than sugar. The sweet taste of maltodextrin makes it a closer approximation to the taste of sugar, which makes it ideal for food companies to use in sweetening teas, coffee, and powdered soft drinks. It can also be found in the ingredient list as a thickening agent in a number of sauces and salad dressings.

Manufacturers have started using resistant starch and soluble fiber derived from corn as filling agents in an attempt to produce lower calorie products. Resistant starch is starch that is not digested in the small intestine and is considered a different type of dietary fiber, as it can deliver some of the bulking benefits of insoluble fiber and some of the benefits of soluble fiber.

The result is the combination of the sweet taste of maltodextrin together with fiber which in theory should lower the blood sugar response in the body.

Note from Dr. P:

The Bottom line on Sugar: Sugar is the one component in our diets that hands down is the worst thing we can ingest. (Except for artificial chemicals, but I’m not discussing that topic right now) Sugar is worse than fat and salt put together. Sugar should be consumed in strict moderation. Sugar in any form is toxic to our bodies. If you are interested in feeling as young as possible and reducing inflammation in your body, limiting sugar is the key to your success. Frequently eating sugar will desensitize you to what is sweet and you will require more to get the same level of satisfaction. Here are some rules of thumb.

1) Limit all sugar
2) Choose stevia first
3) Sugar alcohols in moderation such as erythritol have little to no negative effect on the body.

Juicing for Good Health

2011-11-29T15:55:00.001-08:00

The holidays are coming and maybe you were thinking of asking for a juicer. Which is the best? How do you know which one to ask for? The answers are different based on your individual needs and what you are planning to juice.

There are three types of juicers, masticating, centrifugal and triturating (twin gear). These have to do with the method of extracting and separating the juice from the pulp. The most common are the masticating and centrifugal.

Based solely on price the centrifugal machines are less expensive and get the job done. If you want to juice wheat-grass, sprouts, a large amount of parsley and denser grasses the best is the trituration machine.

All types discussed here are pulp-ejection juicers. With pulp ejection machines the pulp is ejected into a separate container allowing continuous juicing. This is more advantageous when juicing large quantities of juice. The Champion, Green power, Green life, Juice man II, Jack LA Lane, and Omega 4000 are pulp-ejecting machines.

Here is a breakdown of the three types of juicers.

The Masticating machine operates at a slower speed. It chews the fibers and breaks up the cells of vegetables and fruits. This gives you more fiber, enzymes, vitamins and trace minerals. The Champion is a masticating juicer. It also is more versatile because in addition to extracting juices, the unit homogenizes making baby foods, sauces, nut butters, banana ice creams and fruit sorbets. An optional grain mill attachment is available for grinding grains into flour.

The Centrifugal machine first grinds the fruit and vegetables then pushes them through the strainer by spinning at a very high rpm (similar to your washing machine on the spin cycle). This method usually yields a little more volume of juice. The Omega 1000 & 4000, Jack LA Lane, and Juice man II are centrifugal machines. (Most juicers sold on the market are centrifugal). Optional citrus attachments are available for the Omega 1000 and Omega 4000 juicers that allow juicing of citrus fruits without peeling.

The Triturating (twin gear) machine, which turns at a slower rpm, has a two-step process. The first step crushes the fruits and vegetables, while the second step presses the juice. This process gives you more fiber, enzymes, vitamins and trace minerals. These juicers also have magnetic and bio-ceramic technology that slows down the oxidation process, which is good if you want to make and store your juice. . These juicers are excellent for juicing leafy greens, wheat-grass, sprouts; root vegetables like beets and carrots and most water dense (non-pulpy) fruits. Juicing time is longer with twin gear juicers due to the slower juicing process, which gives you a higher quality juice.

Note from Dr. P

Whatever you choose, there is no self-cleaning juicer so be prepared to spend time disassembling, washing, drying, and re-assembling your juicer, it’s part of the experience!

Often when people make juice they use sweeter fruits and vegetables such as, carrots, whole apples, oranges, and other fruits, this can lead to blood sugar instabilities. Below is a tasty well-balanced juice recipe without the sugar.

Alkalizing green juice:
4 celery ribs
1 cucumber
2 Swiss chard leaves
1-cup parsley
2 cups spinach
½ apple

Holiday Health Tool Kit

2011-11-14T16:23:00.001-08:00

The busiest time of year is upon us. Combine work with social engagements, gift giving, cards, cooking, extended family, and traveling and we come up with one word: BUSY! It’s easy to become overwhelmed with things to check off the “To-Do” list and neglect us in the process. When we neglect ourselves we end up consuming more sugar and caffeine than we should, skimping on sleep, setting unrealistic expectations, and pushing off exercise until the New Year. This is a recipe for un-health.

My goal is to keep everyone balanced and healthy through the holiday season. So this blog is focused on Holiday Self Care.

I call it the Holiday Tool Kit.

1) Fiber: Eating vegetables at every meal helps keep the immune system strong and healthy. Yes, immune function begins in the digestive system. Fiber helps us excrete toxins and prevents fermentation of sugars that lead to microbial overgrowth. Great sources of fiber include dark leafy greens and flax seeds. Start each day with a Kale shake:

2) Take Your Vitamins: This is not the time of year to shortchange yourself by not taking your supplements. Your energetic demand is higher than ever so if you are working with an integrative physician who prescribed supplements, take them! If you’re not sure what to take, B-vitamins, can improve your body’s ability to withstand holiday-induced stressors. Click here to view my recommended B-Complex.

3) Eat Protein Before You Go to a Social Gathering: Going to someone’s house or a holiday party is anyone’s guess as to what will be on the menu. If we wait to eat until you get to the event, chances are we will be hungry when we arrive, and chances are they will be serving appetizers, which we will gobble down. Then the main course may be sans protein and vegetables, and we go home feeling sick, bloated, and constipated. We need to keep ourselves in the driver’s seat, by eating a complete meal at home first, on our own schedule.

4) Get Good Rest: During sleep our bodies repair and restore the cellular damage that was done during the waking hours. Sleep also rebuilds the immune system. This is not the time of year to shortchange ourselves when daily demands exceed the norm.

5) Build a Healthy Medicine Chest: This is essential for staying healthy at this time of year when germ exposure in crowds skyrocket, and immune systems are low. When we feel a cold or flu coming on nature has some potent alternatives that shorten the duration of illness and trigger our bodies disease-fighting defenses. Having these items in the house allows for quick access and gives cold fighting a better chance. Immune boost kits are a great way to keep illness away, check out the immune boost kits at my clinic.

6) Keep Exercise On Your Schedule: This is not the time of year to let the exercise classes slide. Commit to some type of activity at least 2 x/week. This will create some much needed personal time and allow creativity to flow. Remember, exercise boosts serotonin and relaxes the nervous system. A natural mental health break!

Be Healthy, Happy, Holistic & Have a Great Holiday Season!

Fight The Cold and Flu Season Naturally

2011-11-02T16:41:00.000-07:00

It’s officially the kick-off of flu season. Be prepared so you don’t go down for the count at a very busy time of year.

Have you ever wondered why the flu season is from October to March? I have three theories that I believe lead to the perfect storm of sickness.

1)   Changing weather temperatures combined with the dramatic temperature flux of heated buildings and cold ambient temperatures.
2)   Holiday stress, lots of responsibility, guests, expectations, and lack of sleep.
3)   Sugar consumption between October and March is more then any other time of year. Sugar lowers your immune system. According to the American Journal of Clinical Nutrition, sugar can suppress your immune system and impair your defenses against infectious disease for up to 6 hours each time we eat it.

How does this happen?
Eating or drinking eight tablespoons of sugar can:

*Reduce the ability of your white blood cells to kill germs by 40 percent.
*Lower your germ-killing ability for up to 6 hours.
*Interfere with the transport of Vitamin C, which plays a key role in immunity.
*Neutralize the action of essential fatty acids making cells more permeable to the invasion of infections and viruses.

Let’s look at a few scenarios:

Scenario #1: You’re traveling to see your family over the holidays, your schedule was crazy for a week before travel, your co-workers were sick, and you are sleep deprived. Now you’re sitting on a plane with a guy coughing his lungs out behind you. You try not to think about catching his germs but there he is coughing away for the entire 3-hour flight. By the time the flight lands you are sure that you are about to get sick.

In this scenario you are already weakened, you are breathing re-circulated air on the plane which contains everyone’s germs, you are dehydrated from the altitude and travel and your mucus membranes are ripe for allowing germs to invade.

Scenario #2: You’re on your lunch break, in a rush you go into Nordstrom’s to return an item and the woman behind the counter is sneezing and blowing her nose. She looks up and apologizes, takes your receipt, and your item, and then gives you your return receipt or a gift card back. Not only did you enter her breathing space but also you exchanged items with her that could be infected with whatever bacteria or virus that she is fighting. Then you go back to the office to have a cup of coffee with biscotti for lunch.

In this scenario you came into contact with an infected person, you were not able to wash your hands, and then because you were rushed didn’t eat a proper lunch and reached for some caffeine and sugar instead. This is a double whammy to the immune system.

There are countless scenarios like this that happen to us every day. In life there are circumstances outside of our control that can lower our immune systems. Luckily, Natural Medicine has some ways to offset them.

The Best Defense is a Good Offense Most colds and flus are viral in origin. Whether we catch a virus or not depends on the strength of our immune system. If our immune system is strong, our body will clear the virus quickly with little to no symptoms. When we are weakened or run down, we get sick. Symptoms develop 3-5 days after exposure, and you are contagious for 3-4 days after the last symptom has passed. Things to look out for are Fever, Aches, Chills, Tiredness, Sudden Onset, Sore Throats, and a dry non-productive Cough.

That’s why at the clinic we designed Immune Booster kits specific for this time of year. Immune boosting is something that Natural Medicine excels at. There are many tools in the natural toolbox for fighting viruses, bacteria, colds, flu, sinus infections, lung infections, and throat infections. Immune boosting does just that, it gives your system a “boost” to fight the infection that you were exposed to.

I recommend Immune booster kits for my patients to use during travel and to use at the first signs of illness. We also have them for children so that all the children in a house can be treated so as not to circle the illness through the entire family. I recommend immune boosting before and during travel, when exposed to sick children or people, and after a few days of sleep deprivation. Click here to look at our Immune Boost Kits

Remember, “An ounce of prevention is worth a pound of cure.”

Notes for success from Dr. P

Keep these things in mind to help protect you from the flu:

*Get good sleep
*Eat Fresh whole food (Feed Your Cells, 7 Ways to Make Health Food Fast, Easy, and Gluten Free!)
*Don’t touch your face without washing your hands.
*Wash your hands periodically throughout the day.
*Drink plenty of water to keep mucus membranes hydrated especially when traveling by air.
*Boost your immune system by taking supplements that can reduce the duration and severity of a cold or flu. Have an immune booster kit on hand for those times when you feel a little under the weather. Click here to look at our Immune Boost Kits
*At the clinic we offer Immune Booster Shots and Intravenous Nutrient Therapy, which can help raise vitamin and mineral levels quickly in your system and give your immune system just the boost it needs. Click here to visit my clinic webpage!

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Promoting Breast Health – Notes from a Naturopathic Medical Office

2011-10-24T10:40:00.000-07:00

In Naturopathic Medicine there are a number of lifestyle changes, foods, and supplements that are routinely recommended to promote breast health. Below is a listing of them with an explanation as to their benefits.

Walking: Women who walked briskly 3 hours/week prior to their cancer diagnosis were more likely to survive the disease.

Vitamin D: Reduces cell division of abnormal cells and boosts healthy immune function. Studies found that women with low Vitamin D levels have denser breasts on mammogram. Accurate readings are difficult in women with dense breasts.

Indol-3 carbinol (I3C) and Di-indolmethane (DIM): Protects against hormone induced cancers, such as estrogen-enhanced tumors. In nature these substances are found in the cruciferous vegetable family. They are rich sources of sulphur containing compounds known as sulforophanes. Numerous studies have examined the ability of sulforaphane to interfere with cancer cell division in lung, colon, prostate and breast cancers. A new study out of Oregon State University, found that sulforaphane targeted abnormal cells and stop their growth.

The cruciferous vegetables comprise an amazing vegetable bounty and include: Brussels sprouts, cauliflower, cabbage, broccoli, kale, collard greens, kohlrabi, mustard greens, turnip, rutabaga, Bok Choy, and Chinese cabbage also known as Napa cabbage. Additional members include: Radish and broccoli sprouts, arugula, broccoli rabe, broccolini, horseradish, wasabi, radish, and daikon radish.

Calcium-D-Glucarate: Supports detoxification of chemicals through the liver. This de-stresses the liver and allows for proper hormone breakdown.

Melatonin: Is produced by the pineal gland at night. It is a super antioxidant to cell membranes, and an immune booster.

Green Tea: Four cups a day! Read our other 2 blog posts dedicated solely to tea! Up To Date on Tea and Fun Facts on Tea

Lignans: Found in flax seeds and flax oil. A French study of 58,000 postmenopausal women over 7 years found that an intake of dietary lignans was clearly associated with a reduced risk of breast cancer. Lignans reduced the risks of estrogen receptor and progesterone receptor positive postmenopausal breast cancer.

Extra Virgin Olive Oil: Studies published from Italy, Spain and Greece in the 1990’s show that olive oil consumption protects against breast cancer. The benefits are due to a few compounds found within the oil:
Oleic acid- Monounsaturated fatty acid that has been linked to lowering inflammation.
Polyphenols – Which are antioxidant
Vitamin E – Hormone balancing, and antioxidant.

Note from Dr. P
“An ounce of prevention is worth a pound of cure.” Benjamin Franklin said that. When it comes to cancer, the best thing to do is prevent it. Incorporating some or all of these foods and nutrients into your daily routine just makes sense. One of the reasons I decided to write a cookbook is because people are literally starved for good information on nutrition. There are lots of cookbooks but not many written by doctors. As a natural medical doctor I am uniquely positioned to assist my patients with recommendations on medical nutrition. Promoting health through food is the key. “Let your food be your medicine, and your medicine be your food.” Hippocrates

- Be Healthy, Happy & Holistic

To purchase Dr. Purcell’s gluten free cookbook, Feed Your Cells! 7 Ways to Make Health Food Fast, Easy, and Gluten Free, Click here!

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Toxins and Breast Cancer

2011-10-17T11:53:00.000-07:00

Beware Your Daily Toxin Exposure:

There are chemicals in our daily routine known to promote inflammation, cause cellular death, and in some instances cause cancer. There is no regulation of chemicals in household products. According to environmental experts the average household contains 62 toxic chemicals. Chronic disease can manifest over time from repeated exposures to these compounds. Lets take a closer look at some of them and where they are located.

1) Bisphenol A (BPA) – a chemical used in the manufacture of polycarbonate plastic, used in water bottles, baby bottles, the lining of metal food cans, and credit card receipts. BPA can leach from plastics into the water or food especially under heat. Chemicals like BPA build up in our bodies over time from daily exposure. Negative health impacts have been seen in men and women specifically around fertility. These findings show that BPA alters hormone levels including but not limited to estrogen, testosterone, and thyroid. BPA is an estrogen-mimicking chemical and it has links to cancer.

In 2010 the Breast Cancer Fund released a State of the Evidence paper stating concerns for breast cancer development from exposure to BPA based on animal studies. Another study showed that BPA could interfere with the efficacy of chemotherapy treatment for breast cancer and specifically cisplatin therapy.

2) Phthalates –found in fragranced products such as: air fresheners, most soaps, and toilet paper. Phthalates are known hormone disruptors in both men and women and elevated blood levels have corresponded with decreased sperm counts. These substances are absorbed through the skin and are transferred directly into the blood stream.

3) Perchloroethylene “PERC” – PERC is used in carpet or upholstery cleaning, spot removers, and dry-cleaning. PERC is a known neurotoxin that means it can kill nerve cells; nerve cells make up the brain and spinal cord.

4) Triclosan – found in anti-bacterial soaps and hand sanitizers. The EPA is currently investigating if this compound is a hormone disruptor. Using antibacterial products causes bacterial resistance over time. Bacterial resistance leads to the formation of “super bugs” which are immune to all known antibiotic therapy.

5) Quaternary Ammonium Compounds “QUATS” - found in fabric softeners and other cleaners labeled as anti-bacterial. QUATS are a skin irritant, a respiratory irritant, are known triggers of asthma.

6) 2-Butoxyethanol – found in glass and kitchen cleaners. When inhaled in a confined or unventilated space, these cause sore throats, lung inflammation, liver and kidney damage.

7) Chlorine – found in household tap water, toilet and mold removers. Chlorine is toxic to the thyroid and a respiratory irritant.

Healthy Alternatives to Toxic Household Products :

Open windows, fresh air is best, use fragrance free products, organic products, or essential oils. Use non-toxic spot removers; avoid anti-bacterial soaps, use alcohol based or essential oil based hand sanitizers.

A great all-purpose cleaner can be made from: Diluted white vinegar, water, and essential oils and put in a spray bottle.

Invest in a kitchen sink water filter (at the tap or under the sink) and a shower filter.

Healthy cleaning products can be found through these companies: Ecover, oxyclean, biokleen, seventh generation.

Note from Dr. P

Our bodies are filters; they filter every single thing we come into contact with. We filter what we eat, drink, breathe, and put on our skin. Items on our skin are absorbed directly into the blood stream. Just think about how the nicotine patch works. Every day we unconsciously put soaps, body products, make up, and lotions on our bodies. We use chemicals to clean our houses that we touch and inhale. Our new clothes, mattresses, and carpets off gas chemicals. Everything is filtered through our bodies.

It's time to take a serious look around your house, look at what you use, ask yourself why am I using this? Can I find a healthier alternative? The importance of body detoxification cannot be underestimated and should be considered on an annual basis. Guiding patients through detoxification is something that is commonplace for me in my practice as I move patients from a state of disease back towards health.

For more information on detoxification click here.

To purchase Dr. Purcell’s gluten free cookbook, Feed your Cells! 7 ways to make health food fast easy, and Gluten free. Click here.

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Breast Cancer, Nutrition and Other Talking Points

2011-10-10T10:13:00.000-07:00

October is breast cancer awareness month. There are walks for breast cancer abound sponsored by various groups; many working to find a cure for cancer. A walk I recently attended was with Support Connection, a non-profit organization providing free support services for women with breast and ovarian cancer.

From a Naturopathic perspective, preventing cancer is the first step, curing and or surviving cancer is the second step. It seems as if many people miss the first step, and by the time they get to the second step there is a lot of fear involved.

There is some basic information that will keep you informed about how to prevent breast cancer and why conventional medicine often provides a false sense of security around this topic.

Point #1: Nutrition is important. Sadly, more often than not I come face to face with women with cancer and close family members who do not realize that nutrition has an impact on survival rate and overall health. Sugar feeds cancer cells and it lowers the immune system. Gluten and dairy products are inflammatory and will cause more inflammation slowing down the cellular repair processes. Certain vegetables such as dark green leafy greens, kale, cauliflower, broccoli, Brussels sprouts, and parsley have chemical compounds proven to prevent and fight cancer. Artificial colorings, flavorings, dyes, hormones, and preservatives in food are often suspect carcinogens.

Point #2: Most conventional doctors do not discuss nutrition with their clients. Nutritional biochemistry is not taught in conventional medical schools. The reason your doctor most likely did not discuss nutrition with you is because the importance of it is not stressed in medical schools.

Conventional doctors do two things very well:
Diagnose and treat disease with drugs and surgery. The key word is disease. If you have a disease they will either recommend drugs or surgery. If you are trying to prevent a condition that you don’t officially have yet, it means your conventional doctor can’t help you. Conventional doctors diagnose and treat diseases only. If you want to know how to help yourself with nutrition, or pursue natural therapies to help your body, do not expect to get all the information that you need from your conventional doctor.

Point #3: Mammograms do not prevent cancer, mammograms screen for cancer. A mammogram will not tell you if you will develop cancer next year or evaluate the current health of breast tissue. Therefore, mammograms have limitations. If you are relying on your annual mammogram to give you the green light, for another year of bad nutrition, and lack of exercise, think again. Wouldn’t it be a good idea to make some healthy lifestyle changes now? As Benjamin Franklin said, “an ounce of prevention is worth a pound of cure.”

Mammograms are not recommended in younger women for two reasons:
Reason 1:Younger women can have denser breasts, which create less visibility and therefore less accuracy on a mammogram.
Reason 2: Mammograms are x-rays. Repeated radiation of breast tissue can accumulate in the body and cause cellular damage to breast cells. X-rays are known carcinogens. Receiving a note that your annual mammogram is negative provides a false sense of security to a woman who may have some pre-disease states manifesting that will ultimately impact the health of the breast tissue.

Note from Dr. P:
As usual, naturopathic medicine has the other side of the story.
Nutrition, nutrition, nutrition, I can’t stress this enough! How can you expect your body to perform optimally for 40+ years on Frappuccino’s, lunch at the local sandwich shop, and take out? It just won’t. Yet, I see some highly educated women out there who put everything before food, nutrition, and feeding themselves. This has got to stop! Food is our gasoline; it provides the fuel for every body system. Usually we can “cheat” up until age 40 but as usual, you can only make withdrawals from the body for so long before it becomes bankrupt. I call it nutritional bankruptcy. From this point, we go into accelerated aging, the development of chronic diseases, hormone imbalance, depletion, and we are left wide open for cancer and other undesirable conditions.

Whole food is food that grows. When you are reviewing ingredients and food choices, ask yourself, have I ever seen this growing on a farm or in the soil? Hint: Frappuccino’s don’t grow on any farm anywhere.

Mammograms are an important screening tool, yet they need to be properly understood in order to see the whole story. Breast health is an indication of whole body health; the breasts cannot be separated from the rest of the body. Naturopathic medicine has a lot to offer women with pre-existing hormonal imbalances, which will enhance the health of breast tissue over time, reduce fibrocystic densities, and prevent cancer.
- Be Healthy, Happy, and Holistic

**I purposely created an anti-inflammatory, no sugar, gluten free cookbook to assist my patients with healthy cooking ideas. My goal is to help you understand how I view food and its role in reversing disease. If you haven't gotten your copy you can order it here. This book also makes a great gift, Feed Your Cells!

Please join me on Facebook and twitter as I strive to provide you with up to date information on integrative medicine to keep you healthy and motivated!**

When Feeling Anxious, Tired, Weepy, and Irritable Isn’t Just in Your Head

2011-09-26T13:58:00.000-07:00

Many women end up in my office with the same story, they are between the ages of 35 and 55, and the story goes something like this: “I just don’t feel right, I know something is wrong, I went to my Gyn but she said everything was fine, then my hair was falling out so I went to the dermatologist but he said everything was fine, then I thought my thyroid was not working right and so I went to the endocrinologist but she said I was healthy. Everyone says that I am fine, but I know in my heart that something is wrong.” Some tears usually follow this.

How about these symptoms?

Edgy, irritable and exhausted, heart palpitations, difficulty recalling familiar words, loss of sex drive, mood swings, anxiety, word-recall problems, fuzzy thinking, migraines, joint and muscle pain, dry skin, thinning hair, weight gain and digestive problems.

All of these symptoms can be due to fluctuating levels of the hormones estrogen and progesterone that start as many as 10 years before menopause.

When women of this age group go to their doctor with complaints like these; one of two things happen:

1) They are told that they are fine, totally healthy.

2) They are prescribed: sleeping pills, tranquilizers, anti-depressants or anti-anxiety medications and birth control pills.

Many women walk away feeling insulted and shocked that their doctor told them that stress was making them depressed.

After seeing hundreds and maybe thousands of women like this my advice is: If doctors dismiss symptoms as “all in your head” or “aging”, persist until you find a doctor who can help you. Trust yourself and how you feel.

“But doctor, I have a good life, I have no reason to be depressed.”
Yes, I know, now go tell that to your declining hormone levels.
This life phase, called peri-menopause or menopausal transition, begins when a woman's monthly period first becomes erratic, and it's increasingly recognized as the time when symptoms can be most severe.

During peri-menopause, estrogen receptors throughout the brain are affected by changing levels of the hormone—including regions that regulate sleep, temperature control, blood pressure and heart rate. Estrogen also affects the action of serotonin and norepinephrine, the neurotransmitters that are important in regulating mood. This is why low-grade depression is common in peri-menopause. A few studies have shown that estrogen replacement is as effective as antidepressant medication in treating depression. Estrogen decline also affects memory and as many as two-thirds of women in peri-menopause experience some type of cognitive problem.

Note from Dr. P

To repeat: If doctors dismiss symptoms as “all in your head” or “aging”, persist until you find a doctor who can help you. Trust yourself and how you feel.

What to do: Not all doctors think to attribute insomnia, mood changes and memory problems to hormonal shifts. Some gynecologists who realize that hormone shifts are underway prescribe birth control pills. Prescribing birth control to women over 45 to control peri-menopause symptoms is missing the boat. Women experiencing symptoms of peri-menopause should undergo a comprehensive exam to measure blood pressure, cholesterol and bone density, as well as thyroid and other specific hormone levels. They need to be educated as to what is happening, how to use diet and lifestyle to maintain balance, and to use supplementation to restore hormone levels to ease the transition.

Fun Facts About Tea

2011-09-19T09:52:00.000-07:00

1.    75% of the tea consumed in the United States is iced.

2.    Hot, brewed tea is highest in polyphenols, the antioxidants responsible for the health protective effects of tea.

3.    To get the same benefits from iced tea, chill brewed hot tea in the refrigerator.

4.    Iced tea is often made with more water and fewer tea bags, making it more diluted.

5.    Did you know that tea can help abate your appetite? Good news for people who are dieting.

6.    Tea is a rich source of antioxidants and flavonoids which are scientifically proven to aid in the prevention of heart disease and cancer.

7.    The Camellia sinensis tea plant can produce tea for 50 years.

8.    Cold season is coming up! Drinking tea helps boost the immune system due to its natural antibacterial properties.

9.    Tea is the most popular and cheapest beverage, next to water, in the world.

10.    The antioxidants in two cups of black tea are equivalent to the antioxidants in one glass of red wine, seven glasses of orange juice, or 20 glasses of apple juice.

Highlight on Cancer...

2011-09-13T10:37:00.000-07:00

Cancer is the second largest cause of death in the United States and most of us have lost at least one person that we loved dearly from cancer. In some families the numbers are staggering.

This month, in the news, I came across three articles on cancer prevention.
Two articles involve foods that are preventative against cancer and the third discusses a link between sleep disruption and light exposure. Many of us in integrated healthcare have known about the link between disturbed sleep and artificial light exposure for a long time. Read on for the details…

It is known that the sleep deprivation from shift work disrupts circadian rhythms and is an independent risk factor for cancer. This has been seen in the nursing profession for some time.

A recent study in Cancer Journal posted the results of artificial light exposure during sleep. This study tested the cancer risk of women who were exposed to high intensity light in their sleeping environment had 22% higher odds of developing breast cancer.

Note from Dr. P: The combination of the information from the shift work studies and the light exposure at night study, drive home a very important point.

The point is that our bodies are programmed by light. Not artificial light, natural light.

Waking up with the sunrise triggers certain chemical compounds to be released. Going to bed within 1-2 hours after sunset, in complete darkness, allows the release of chemical compounds and hormones that work to repair and restore our bodies. Specifically, in the evening, there is a hormone cascade that is released from our brains under the cover of complete darkness: Melatonin is released which triggers prolactin, prolactin then triggers growth hormone, similar to a domino effect.

When we interfere with this process by staying up late, working through the night with artificial light, going to sleep in front of the TV, it stresses our system, promotes fat storage, pre-maturely ages us and increases our risks of developing breast cancer.

Cancer Journal this month also listed two foods that should be incorporated into our diets to prevent cancer growth and progression.

The first, is for all of you men out there. Pomegranate juice has been popular since 2006 when a UCLA study found it to reduce PSA (prostate specific antigen) levels in a dose of 8oz/day. A recent study out of UC Riverside found pomegranate juice to slow the growth of cancer cells and thereby the metastasis of prostate cancer to bone.

Note from Dr. P: If you are a man over 50 the only juice you should be drinking is pomegranate or blueberry juice. 4-8oz/day to kick back your vitamins and decrease inflammation.

The second food should come as no surprise, Broccoli. If you haven’t heard about the cruciferous vegetables assisting with cancer prevention you must live under a rock! For at least a decade conventional and integrative doctors have been promoting the benefits of the cruciferous vegetable family. The members are: broccoli, cauliflower, Brussels sprouts, kale, and cabbage. These vegetables have many beneficial anti-cancer constituents. Namely, sulforaphane, and indol-3 carbinol. In this study participants were supplemented with air-dried broccoli sprouts and broccoli powder in capsules. Participants taking the sprouts had higher absorption and excretion.

Note from Dr. P: It really is logical that the sprouts would be absorbed well. They enzymatically are more alive and have more energetic potential then pulverized broccoli powder. Good news for all you folks who hate eating vegetables, take capsules of broccoli sprouts. For the rest of you out there, each week buy at least one cruciferous vegetable!

Don’t know how to prepare these vegetables? Check out my new cookbook!

-Be Healthy, Happy & Holistic

Digestive Health = Total Body Health

2011-09-07T10:19:00.000-07:00

Most of us don’t pay attention to body processes unless we have annoying or painful symptoms. Let’s take digestion for example: gas and bloating are annoying and abdominal cramping is painful.

According to the American college of Gastroenterology, over 95 million people in the US suffer from some type of digestive problem. Americans spend more than $100 billion annually on over the counter digestive care products. Wait periods for seeing GI specialists are sometimes upwards of 3 months. Frankly speaking, there is a lot of ground to cover when it comes to digestive health. There is the upper GI (stomach & esophagus), lower GI (colon) as well as the Liver and Gallbladder!

The digestive system is responsible for breaking down everything we eat and drink, extracting the vitamins & minerals from it and turning it into energy for the body. This is an amazing and difficult job considering what some of us eat. Nevertheless even with a good diet, over time, the digestive system becomes weak and symptoms can develop. This simply means the digestive system needs a tune up so it can function optimally once again.

A busy life on the run is a strain on digestive function. The digestive system works best when we are relaxed and can peacefully eat and chew our food. This is the parasympathetic nervous system at work which is fondly referred to as “the rest & digest nervous system”. Incidentally this is also the nervous system, which allows us to have a restful sleep. Disturbed digestion often goes in conjunction with disturbed sleep.

Conventional medicine focuses on symptom suppression to treat digestive disorders. We have antacids, anti-diarrheas, bowel relaxers, inflammation blockers, all aimed at quieting the symptoms down. Remember that symptoms are our body’s way of telling us that something is wrong and needs to be fixed. Suppression is not the same as fixing a problem.

Many people have food sensitivities and allergies that put a strain on the digestive system. Two of the most common allergens are gluten and dairy products. Gluten is a protein found in wheat, rye, and barley. It is a sticky substance that helps keep breads moist. Often patients feel better when they avoid gluten and diary products over a period of time. The minimum elimination time is three weeks. This helps de-stress the digestive system and allow it to heal.

For assistance with following a gluten free diet, click here!

Note from Dr. P:
Good digestive health is critical for our overall health.
Based on the above statistics, the American population is suffering from poor digestive health. As digestive health continues to decline, more people will be looking towards natural medicine to support digestive function. Integrative Medicine offers many remedies that have been successfully used for over 100 years focused on restoring and repairing this system. Remember that Integrative natural medicine focuses on treating the cause not suppressing the symptoms, in this way health is restored. Often patients ask me if they will need to take supplements forever. Nothing is forever, because natural medicine treats the cause. Often the digestive system can bounce back without the need to rely on supplements long term.
-Be Happy, Healthy & Holistic

The Baby Blues

2011-08-29T16:41:00.000-07:00

Hormonal fluctuations are normal during pregnancy and after delivery. There are increases of some and decreases of others leading a woman to feel unstable and not quite herself.

Postpartum depression is common after the birth of a child. The official definition is moderate to severe depression in a woman after she has given birth. It may occur soon after delivery or within the first year. Post partum commonly happens within the first 3 months after delivery.

Feelings of anxiety, irritation, tearfulness, and restlessness are common in the week or two after pregnancy. These feelings are often called the postpartum or "baby blues." These symptoms almost always go away within 1-2 months and without the need for treatment.

Postpartum depression may occur when the baby blues do not fade away or when signs of depression start one or more months after childbirth. Any symptom of depression could manifest during postpartum and symptoms are typically unique to the individual woman.

In addition to hormones, there are other non-hormonal factors that can also affect mood during this time frame:

1.    Body changes from pregnancy and delivery
2.    Changes in work and social relationships
3.    Creating a “new” life balance, this involves putting an infant first.
4.    Having the new responsibility of being a parent
5.    Lack of sleep
6.    Worries about being a good mom
7.    Feeling like a “milk machine” and having “milk brain”
8.    Pushing your needs to the back of the list as the baby takes center stage.

In society today, conventional doctors are quick to prescribe pharmaceutical medications for a woman’s emotional ups and downs. Pharmaceuticals are aimed at keeping us functional and safe for our families and ourselves. Pharmaceuticals can be used in acute situations when a woman is just barely treading water. Long term there isn’t much of an exit strategy in trying to wean a woman off these medications. In fact, I commonly see women who have been on either an anti-depressant or an anti-anxiety drug for 5+ years after having postpartum symptoms.

Luckily for many women, natural medicine offers some really great alternatives to assist with brain chemistry, and hormone balancing. There are many tools in the toolbox of a naturopathic doctor including homeopathy, lactation safe herbs, nutrients, and dietary recommendations. All of these can work together to bring a woman back into balance naturally without having to reach for pharmaceutical drugs.

I recommend that any woman struggling with post partum depression find a Naturopathic Doctor to work with who can help guide her through this difficult time.

-Be Healthy, Happy & Holistic!

Eye on Vitamin D

2011-08-23T15:33:00.000-07:00

As the research continues to mount about Vitamin D, this vitamin is being called the nutrient of the decade. Vitamin D is actually a pro-hormone, and there are Vitamin D receptors on every organ and gland in our bodies.

Vitamin D also assists the immune system and helps reduce inflammatory processes. A current study found 61% of children to be insufficient and 77% of adults to be insufficient in this vitamin.

Vitamin D is obtained from sun exposure, food, and supplements. Vitamin D is a fat-soluble substance, which enters our fat cells and is stored there. As we burn the fat the Vitamin D is liberated from the tissue and utilized by the body. Obesity is one of the causes for such high levels of insufficiency since vitamin D maintained in fat is less available to the body.

Sunlight is the best and only true source of Vitamin D, which is converted to Vitamin D3 in the body. There are 5 different forms of vitamin D and when choosing a supplement be sure that it says Vitamin D3. Vitamin D3 is currently made from the UV irradiation of lanolin in sheep wool; this form is absorbed 300% better than Vitamin D2, which is made from UV irradiation of ergosterol in yeast.

Low levels of Vitamin D are associated with decreased physical performance. Older men and women who were deficient in Vitamin D had less balance and strength than people with sufficient levels. When Vitamin D levels were restored, muscle strength and balance improved. Proper levels of Vitamin D deficiencies were also shown to decrease cardiovascular events, and the spread/metastasis of cancer.

There is some dispute as to the optimal level of which to supplement Vitamin D3. According to various research groups the recommended dosage is now between 1,000 iu - 4, 000 iu daily. Blood levels of Vitamin D should be between 40-60 ng/ml. The Vitamin D council recommends 50 ng/ml blood level.

Overdosing on Vitamin D?
It is possible to overdose through supplementation and a very high level over 100ng/ml can cause the body to over process calcium. Blood levels should be drawn from year to year if people are dosing at consistent levels greater than 10,000iu/daily. Sunlight induced vitamin D has no potential for overdose and the body will make 10,000 iu’s daily from a few hours of sun exposure.

Note from Dr. P:
If your doctor checked your Vitamin D level and the nurse called you back to tell you everything was “fine” and that your Vitamin D level was “normal” you had better ask for the actual number or a copy of the test results to see for yourself. Countless times a patient of mine will tell me their conventional doctor told them their vitamin D level was normal or “within range.” I can’t tell you how badly I cringe inside when I hear someone say that. Within range means 1 point inside of a range, not optimal range, not smack dab in the middle of the range, where exactly in what range?

Vitamin D levels are incredibly important for overall health, and chances are that you are deficient or at an insufficient level. If the range is 30-70, the optimal level is 50 and your number is 35 you are still insufficient. Remember that your conventional doctor treats disease. Disease occurs outside of the reference range, inside the reference range even at the very low end, they will tell you that you are normal. Always get a copy of your labs and keep them in a file. Even if you can’t read them, you may want to pass them on to an Integrative Doctor who can.

-Be Happy Healthy & Holistic

Tips For Healthy Eating

2011-08-15T14:32:00.000-07:00

Many of the patients who come to me initially do not have good diets. They may be too busy to shop and prepare meals, or not know how to prepare healthy food on the go. By the time someone ends up in my office they have a medical necessity and are in desperate need of a dietary turnaround for their health.

If someone has been eating poorly, I try to make food adjustments that are better but not perfect so as not to overwhelm him or her. In light of that attempt on my part, occasionally when I present a person with an individualized food plan they may become overwhelmed. This depends on the individual. For some, dietary changes are exciting and for others they can be down right daunting.

In this blog I am enclosing my 8 food tips to help someone shift towards a new dietary practice. Read on…

1)    Start slowly: Read over the entire food plan and go on a shopping field trip to the local health food store, farmers market, or Trader Joes. Browse through the aisles; compare what the plan says to what you see on the shelves. Check out the vegetables, which ones would you normally bring home, try something different.
2)    Focus on breakfast: Read the food plan and incorporate changes to your typical breakfast routine each morning during week one. Do not change lunch or dinner until the following week. Really work at becoming familiar with your new breakfast routine.
3)    Simple and delicious: Keep meals simple but hearty. For example plain quinoa flakes can be dressed up with chopped apple, walnuts, flax seeds, stevia and cinnamon.
4)    Invest in a good cookbook: Check out my cookbook, Feed your Cells! What can I say I’m biased, for years my patients asked me to recommend a good cookbook and I couldn’t so I wrote my own.
5)    Get Inspired! Ever go to a restaurant, have a fantastic meal and try to re-create it at home? Well do it!
6)    Think Positive: Instead of feeling deprived, think about how all of the new adventures in vegetables that you are having is helping your body to detoxify and ward off cancer.
7)    Make one meal go a long way. You will read about this in my cookbook but there should always be leftovers for lunch. I will cook a pot of lentils on a Sunday and have them over quinoa and spinach for breakfast and lunch for two days in a row. That saves a LOT of time.
8)    Transition from fake to real. Ask yourself does this food grow out in nature? Have I seen this food on a farm? If the answer is yes, then it is probably real. Real food gives us life.

Note from Dr. P:
Remember when you were a kid and learning to ride a bicycle? You didn’t ride that bicycle perfect the first time you tried. For some reason when we become adults we do not give ourselves the compassion of trial and error. We become impatient with ourselves when something is difficult. Healthy eating is a necessity, you pay now or you pay later. When you are ready to embrace good health, the path reveals itself. Adapting to a new way of eating and adopting new food behaviors take time. Try to break it down into bite size pieces and before you know it you will be shopping, cooking, and eating healthy, nutritious food. Looking for healthy recipes? Buy my book!

-Be Healthy, Happy & Holistic

Mercury in Dental Fillings

2011-08-08T15:59:00.000-07:00

Q: Is mercury in dental fillings really a concern or is it hype as suggested in Quack watch? Is harmful mercury released in the removal process? Should I be concerned now?

Before we dive into this hot bed of heavy metals, I want to address the great source of most of our research these days, the Internet. While there is plenty of information on the Internet, a savvy reader must be able to discern the fact from fiction. The website Quack watch will debunk pretty much anything that is not conventional medical dogma. Even if there are good quality studies suggesting an alternate view or a change to the conventional dogma, unless the FDA, or big pharma endorses the new protocol or procedure, quack watch will most likely debunk it as quackery. So, I don’t spend much of my time there.

Now on to the topic of discussion…

The subject of dental mercury is a heated topic and there are multiple sides to the story. My goal in answering this question is to have you reach your own conclusion by the time you get to the end.

The silver metal fillings dentists most commonly use are amalgamated metal that contains the toxic heavy metal mercury. Often the term mercury amalgam is used.

According to both the Centers for Disease Control (CDC) and the United States Food and Drug Administration (FDA), there is a negligible risk to your health if you have mercury fillings. The FDA suggests that removing them, unless you have a severe allergy to mercury, is a dental health risk and completely unnecessary. However the flip side to this is that the FDA recently released this warning: Dental amalgams contain mercury, which may have neurotoxic effects on the nervous systems. Hmmm, now that’s interesting.

In other countries such as: Sweden, Denmark, Austria and Germany there are formal bans on the use of mercury fillings in pregnant women. The American Dental Association (ADA) maintains that amalgam fillings are safe, while the Environmental Protection Agency (EPA) has declared amalgam to be a hazardous material.

The silver amalgam fillings found in most mouths are approximately 50% mercury. A large filling may contain as much mercury as a thermometer. Mercury vaporizes easily at room temperature, and in this state, is odorless, colorless and tasteless. Inhaled mercury vapor is readily absorbed into the bloodstream. The two biggest exposures involve the placement of and the extraction of the mercury amalgams. The World Health Organization has concluded that dental fillings contribute more mercury to a person's body than all other sources of mercury combined.

Several studies have found that chewing markedly increases the amount of mercury released from amalgam fillings into the mouth and that these mercury vapors easily find their way into the pituitary gland and the brain.

Common bacteria found in the mouth and intestines can convert mercury to methyl mercury, a compound that is 100 times more toxic than is elemental mercury. Methyl mercury passes both the blood-brain and placental barriers. This puts unborn children at risk for heavy metal exposure.

Not everyone is sensitive to mercury, which makes it more difficult for a positive or negative ruling on the topic. The systems most affected by mercury toxicity are the nervous system, immune system, and urinary system.

The International Academy of Oral Medicine and Toxicology (IAMOT) have the following recommendations for safe removal and encourage patients to inquire about this prior to mercury amalgam removal:

*The dentist must utilize an efficient suction system in the oral cavity with a special tip or its equivalent to contain amalgam particles and mercury vapors. *The vacuum system must operate at maximum efficiency.
*Water must be applied to the filling during removal.
*The amalgam should be removed in large segments to minimize the generation of mercury vapor and amalgam particulate.
*The dentist, dental staff and patient must be provided with a mercury-free source of air.

NATUROPATHIC PERSPECTIVE ON TOTAL BODY BURDEN:

The environment is not as pristine as we think. Over a lifetime, toxic elements accumulate inside the human body in our fat and organs. They come in through the air, what we eat, what we put on our skin, what we drink, etc. Eventually, this increasing toxic burden begins to become more than our body can handle and we begin to experience symptoms.

Heavy metal exposure can trigger a variety of physical and cognitive disorders. The most pronounced include neurological dysfunction, and cognitive problems. Even at relatively low levels, toxic elements have the destructive capability to damage nerves and tissue. Strong clinical evidence points to their potential role in early neurodevelopment disorders, such as Attention-Deficit Hyperactivity Disorder, as well as in neurodegenerative conditions of aging such as Parkinson's, MS, ALS, tremors and Alzheimer's disease.

It is important to note that Heart disease and atherosclerosis are linked to total body burden of toxic metals. Other systems affected include urinary function, respiratory, immune, gastrointestinal, and increased cancer risk. It is common for most people over 40 to have a moderate heavy metal burden due to lifestyle and environmental factors of what they have been exposed to. Mercury amalgams only contribute to the overall exposure.

I typically run heavy metal tests on every patient with heart disease and neurological concerns. Eighty percent of all of these patients have a moderate to severe body burden of toxic metals of which mercury and lead generally top the charts. High levels of metals interfere with bodily function, are toxic to the system and decrease vitality leading to system demise. In some, this occurs faster than others. I have seen patients with mercury toxicity from eating too much tuna, salmon and sushi; I have seen patients with mercury toxicity with severe immune breakdown, advanced heart disease, loss of taste, smell, vertigo, and tremor.

Removing mercury amalgams is a big decision. Often the filling is old and in need of being replaced which makes the decision easier. If the filing is newer, removing it may cause unnecessary trauma to the tooth, and also expose you to mercury in the removal process. If you decide to keep the mercury amalgams, they will slowly release mercury every time you chew on something. These vapors will be inhaled and the mercury also absorbs into the surrounding tissues in your mouth.

Removing the fillings now or leaving them in until they are ready to be replaced is a personal health choice that is based on the current health status of the individual and necessitates careful consideration.

Preventing Long-Term Weight Gain

2011-08-01T13:40:00.000-07:00

A recent study conducted by the Harvard School of Public Health, investigating the causes of weight gain, was published in the New England Journal of Medicine this past June. As a Naturopathic Doctor the results are confirmatory and predictable. However, this may be just the information that folks need to make some healthy changes long term.

Up until now most studies have focused on weight loss, specifically, how do we lose the weight that we have gained? This study focuses on prevention. Simply, how do we prevent ourselves from gaining the standard pound every year? This approach is in alignment with Natural Medicine, which focuses on prevention and addressing the underlying cause.

Participants gained an average of 3.35lbs over each 4-year period totaling approximately 16.8lbs over a 20-year period.

The foods associated with the greatest weight gain were potato chips, potatoes, sugar beverages, processed and unprocessed meats.

Interesting to note were the foods that were associated with higher consumption and less weight gain; vegetables, whole grains, fruits, and nuts.

In fact, focusing on overall dietary quality of both foods and beverages was the most important factor in preventing weight gain.

Dietary quality was further broken down into the following categories:

*Quality of Carbohydrates – Cutting back on starches, refined grains, sweetened beverages, and sweets.
*Minimally processed foods – Cutting back on processed foods and focusing on single ingredient foods such as fruits, vegetables, nuts, and whole grains.

What was interesting was the recognition by the school of public health that making poor food choices impacts body metabolism and can change hunger, insulin responses, feelings of fullness, and influence eating behaviors related to portions and cravings. In essence, once we have changed the body responses chemically by choosing high carbohydrate, processed foods, it becomes challenging to re-set the metabolism. A sluggish metabolism can negatively impact hormone levels. This situation is something I routinely see in my patients who are overweight. A weight loss plan is necessary in conjunction with a hormonal balancing program as well.

Additional results showed that the amount of TV-viewed per hour, amount of daily exercise, and unbalanced sleep were contributing factors to weight gain.

As Frank Hu one of the head researchers puts it, “The findings of this study underscore the importance of making wise food choices in preventing weight gain and obesity.”

Note from Dr. P:

Well, I hate to say I told you so. This is exactly why diets and dieting DO NOT work long term! Until now there has been much speculation as to the when, why, and how we became overweight. The marketing plans of gyms across the country want us to believe that all we need to do is exercise more to achieve the body & figure that we want. According to this study, the single most important factor influencing weight gain/loss is food choices. What I can tell you is that after 10 years of clinical practice, providing nutrition and dietary advice, and assisting with weight loss, I agree, it all comes down to food. That’s why I developed Feed your Cells! A whole food, gluten free cookbook designed as a guide to healthy eating.

For more information on weight control and the programs offered at our clinic, click here!

-Be Healthy, Happy & Holistic

The Joie De Vivre

2011-07-14T12:10:00.000-07:00

Joie de vivre is a French term used to express the joy of living. However in English it is used to express a cheerful enjoyment of life.

The joy of living, oh yeah, what is that again and where did it go?

What about the single moments in life that allows us to feel so exhilarated? When was the last time you had an experience like that? The “wow” moments, I call them. When was your last wow moment? That rush of sensation that made you feel like life was fantastic and everything up until that moment was totally worth it. Can you even remember?

What happened to those small tasks such as watering the plants that were once oh so fulfilling that now has become another item on the to-do list?

The joy of life has been drained from many of us, and now is the time to acknowledge that you may be suffering too. Do you just exist from day to day instead of living for each new day? Experts on this subject of leisure and leisure-deficit suggest that having the experience of a “wow” moment is more valuable than a truckload of diamonds.

Often summer gives us the space to slow down, spend more time in the garden, relaxing with the children, or with a book at the beach, summer can give us permission, but only if you create the space.

Knock, knock, who’s there? Summer. Summer who? It’s about summer in the here and now. Now is the time to do something about your life.

In the midst of minutia we seem to forget that life is finite, the aging process begins the day we are born, and we must have as much experience as possible to make each moment count. This does not mean that we answer as many emails as possible or work more hours this week than last. It means having more experience with life.

How many missed moments have passed you by that could have been utterly delightful?

I recently had a patient who is having a hard time juggling her career with motherhood. As a new mother, she was struggling with the guilt many women face of being divided between both roles and not being able to perform either to her satisfaction. She was expressing to me the latest frustration of having a fussy, teething baby and her desire as “super mom” to find the perfect teething remedy. Thus, her home and now refrigerator were filled with the latest teething remedies and her baby was still crying. We discussed the alternatives which involved having her accept that teething was a normal part of infancy and that her holding and swaddling her baby during this time didn’t make her any less of a mother. Comforting and holding her baby was living in the moment rather then researching an unachievable magic bullet for teething.

Sometimes we just have to accept what is, and just be present in that moment, mind, body, and spirit.

Happiness research indicates that a satisfying life is found in deep life experiences that touch our core and enrich our passions and interests.

Note from Dr. P:

What to do if this sounds like you?

Balance the “to-do list” with the “to-live list”.
Increase your active participation in leisure activities.
Release control over situations. Allow experiences to just unfold.
Try something new.
Unplug from media & electronics.
Participate don’t be a spectator.
Increase your Vitamin P = Pleasure
Small doses of pleasure can boost our immune system and are related to our biochemical balance.
Expand on your sense of what brings you pleasure, and evaluate some healthy habits that may be available to you.
Discover more feel good experiences in your own daily existence. Every single one of us can benefit from a daily infusion of Vitamin P.

-Be Healthy, Happy & Holistic!

Vegan Nutrition

2011-07-08T10:09:00.000-07:00

What is a Vegan?

Vegans, in addition to being vegetarian, do not use other animal products and by-products such as eggs, dairy products, honey, leather, fur, silk, wool, cosmetics, and soaps derived from animal products.

People choose to be vegan for health, environmental, and/or ethical reasons.

Vegan Nutrition

The key to a nutritionally sound vegan diet is adequate calorie intake and variety. A healthy and varied vegan diet includes fruits, vegetables, dark leafy greens, whole grains, nuts, seeds, and legumes.

Here are a list of nutrients, vitamins and minerals to consider supplementing with when choosing veganism.

*Protein: It is important to have sufficient protein to maintain muscle mass.

*Healthy fats: Vegan diets are free of cholesterol and are generally low in saturated fat. Including foods such as flaxseed, flaxseed oil, and walnuts ensures healthy fat consumption.
Remember it is the combination of Protein, fat, and carbohydrates that make up a balanced diet.

*Vitamin D: This is not found in the vegan diet but can be made in our skin following exposure to sunlight.

*Calcium: Needed for strong bones, is found in dark green vegetables, tofu made with calcium sulfate, calcium-fortified soy milk and orange juice.

*Iron: Dried beans and dark green leafy vegetables are especially good sources of iron. Vitamin C helps increase the absorption of iron.

*Vitamin B12 – This important to supplement.

-Be Healthy, Happy, & Holistic

Building Better Bone Health

2011-06-23T15:56:00.000-07:00

I was sitting around with a group of my colleagues the other day and we were discussing Integrative medicine and how it always seemed to have the other side of the story.

Lets take bone health for example. When we think of bone health we instantly think of bone mineral density (BMD). This is what is measured in the gold standard test, the DEXA scan, to evaluate osteoporosis risk. All of the bisphosphinate drugs are focused on maintaining and improving BMD, and all fracture prevention efforts have been focused on it. However BMD is one component of bone health, it contributes to the density and the rigidness of the bone.

The other side of bone health is its flexibility, which is determined by its collagen content. It is both of these that determine how susceptible a bone is to fracture; we must have both for good bone health.

The collagen matrix provides the bones with its shock absorption nature and its spring and helps to complement bone mineral density. We can easily think of our bones like a tree. Without a certain level of flexibility a tree in a windstorm would snap in half if it did not have a collagen matrix.

Bone health declines with age so it is important to provide and supplement our bones with a combination of items that will support the bone at both levels.

Medications that lead to bone demineralization:

**Oral Glucocorticoids – increase fracture risk significantly
**Antibiotics – interfere with Vitamin K absorption
**Acid Blocking Medications – interfere with mineral absorption

Testing to determine bone health:

In addition to the DEXA scan, blood markers of homocysteine and osteocalcin are useful in determining vitamin deficiencies that can lead to weakened bones. Elevated homocysteine shows vitamin B6, B12, And folate deficiencies and Osteocalcin shows vitamin K deficiency.

Supplements for better bone health:

**Calcium citrate, Magnesium & Vitamin D
**Vitamin K can improve bone health and improve fracture risk. In the US it comes in K1 , found in leafy greens, and K2 (MK4 & MK7), produced by digestive bacteria, both of these are non-toxic and important for bones. K2 has the most impact on bones and collagen formation and a dose of 45 mg has been approved for treatment of osteoporosis in Japan.
**Strontium ranelate (SR) at a dose of 2.0 g/day was been shown to reverse osteoporosis, without side effect. Due to its higher mass than calcium, strontium can alter DEXA scans and the radiologist doing the test must be informed of this. Strontium citrate is the most common form in the US but is it best to find SR when at all possible.

Note from Dr. P:
Bone Health is just another example that without holistic medicine we are missing key pieces to the story. When we only focus on one component of a disease or expect one action of a drug to completely fix a problem we are setting ourselves up for failure and more disease. By only treating bone Mineral Density we are completely ignoring 50% of the bone story and that’s why women are still falling and breaking bones! It is essential that we embark on comprehensive care so that all pieces to the story are addressed and the patient is restored to health!

-Be Happy, Healthy, & Holistic

Anti-Aging Lifestyle Prolongs Life

2011-06-14T15:59:00.000-07:00

In a study published in the Journal of Internal Medicine, researchers in Sweden have studied 900 men over the last 50 years and have come up with predictors of longevity. Of all of the subjects, 111 lived to 90 and had the following predictors:

They did not smoke

Moderate coffee intake < 2 cups

Good socio-economic status by age 50

Engaged in good physical work capacity at age 54

Low Cholesterol at age 50

In another study by the National Institutes of Health on 400,000 people showed that those who ate high fiber diets were 22% less likely to die over a nine-year period. The average American consumes 15 grams of fiber daily. Recommendations are 25g/day for women and 38g/day for men. Fiber is beneficial for heart health, respiratory and infectious disease, and cancer. Fiber’s benefits come from vitamins, micro-nutrients, and antioxidants which assist the body in detoxification and are present in whole grains, especially rice bran.

Consider Brown or Black Rice:

Most of us have heard of brown rice but black? Black rice also called forbidden rice, is nutty and chewy and filled with anthocyanins (same antioxidant found in blueberries.) This antioxidant rich food comes with all of its bran layers intact, and the black rice bran has more antioxidants per spoonful compared to blueberries along with less sugar, more fiber and more vitamin E. So go on cook up a pot tonight!

Note from Dr. P:

Reducing toxicity and body cleansing from the inside out are essential for longevity. Fiber is an essential component of this especially rice bran found in brown or black rice. Chlorophyll found in dark leafy greens is also essential in cleansing the body while providing fiber. Drop the coffee and have 2 cups of green tea instead and we have a winning combination.

Move your body! As we age we lose muscle due to inactivity and loss of hormones, this results in loss of mobility, strength and balance. In the words of Jack LaLanne “Let exercise be your king and nutrition be your queen and then you have a kingdom” Stay Healthy, Keep Moving!

-Be Happy, Healthy, & Holistic

Eye on Magnesium

2011-06-06T16:47:00.000-07:00

Magnesium is required in over 300 biochemical reactions and has wide reaching effects on the cardiovascular system, nervous system, bone & joint health.

In the cardiovascular system it helps relax arteries, promote normal blood pressure, and heart rhythm. It is involved in helping muscles relax and can be a lifesaver with continuous muscle cramping. It can be administered intravenously for elevated blood pressure, and to reduce constriction during a cardiac episode.

In muscle cells calcium constricts, and magnesium releases. This happens all over the body, in heart tissue, in uterine constriction in PMS, it affects muscle performance in athletes, helps muscles repair, relaxes the nervous system, helps with migraines, and so on.

Magnesium is depleted during stress, as it is required during the fight or flight response. Additionally, magnesium is used by the pancreas in the production of insulin and is important for diabetics.

Most of the population is deficient in this essential mineral due to soil and water depletion. This inhibits our ability to access it through drinking water or plants that would absorb it through the soil. A study in 2000 showed that Americans do not get the recommended amounts of magnesium through dietary intake. Average dietary intake is now 200mg/day compared to 500mg/day in 1900. Magnesium is absorbed through the intestine into the blood where it is transported to other tissues in need. Good digestive health is important for mineral absorption. Poor digestive health equals poor mineral absorption.

Note from Dr. P:

When you think of magnesium I want you to think calming, releasing, relaxing, flowing. This is what magnesium does for the body along with it being a very important co-factor for other reactions. In an intense, fast paced, deficient, constricted world, it’s a really good idea to balance it with magnesium or at least make sure you have somewhere around 300mg/day. Magnesium is especially good for women, it helps to balance hormones, alleviate stress & muscle cramps, and promote a good nights sleep. Magnesium in high doses relaxes the bowel so if you take too much your body will tell you.

-Be Happy, Healthy, & Holistic

Gluten Free, the Latest Fad Diet

2011-05-23T11:01:00.000-07:00

The shocking news in 2003 was that 1 in 133 people had celiac disease. Celiac disease is a genetic intolerance to gluten contained in wheat, rye, and barley. Eating and cooking gluten free means consuming a whole food diet devoid of gluten containing grains.

Celiac disease once considered rare, is now a common autoimmune disease afflicting 1 in 133 people. If you or a loved one has Celiac disease there is a good chance that first and second-degree relatives have the diagnosis as well. As a medical necessity, there are three groups of people who should avoid gluten.

*Any person with a diagnosis of Celiac disease.

*Any person with an allergic reaction to wheat as determined either by an IgG or an IgE blood test.

*Any person with gluten sensitivity.

Many people are sensitive to wheat and/or gluten but do not have the diagnosis of celiac disease. Sensitivities can cause symptoms such as skin reactions, congestion in the throat, ears, or sinuses, digestive upset, or other body inflammation such as fatigue and aching joints. A recent study in 2010 found that people could lose their tolerance to gluten as they age. These people are not born with the genetic intolerance commonly seen with celiac disease but are developing the intolerance later on in life. This suggests a weakening of digestive function due to repeated exposure to gluten, which can cause leaky gut, toxin exposure, antibiotics, medications, and even vaccines.

The information about gluten and the awareness around celiac disease seems to have thrown the nation into a gluten free frenzy. Many people are eating gluten free as a type of fad diet. These people have heard that gluten is bad and have chosen to avoid it as a way to be healthy. As the awareness builds so does the variety of gluten free products. It is easier than ever to find gluten free cake, cookie, brownie mixes, breads, need I say more? Even if you are going gluten free filling your day with these will not bring you closer to health. Moving towards a plant-based diet however, will.

Cooking Gluten Free…

For those first diagnosed with Celiac disease the act of cooking and eating initially becomes very stressful. Learning a few tried and true recipes that you know you can whip up in a flash will be extremely helpful.

The first thing you should do when you find out that you need to eat gluten free is to focus on a plant based diet. This includes vegetables, fruits, nuts, seeds, and lean proteins. These foods will become the foundation of your daily food plan.

Experiment with alternative grains such as brown rice, wild rice, quinoa, amaranth, buckwheat, sorghum, and teff.

There are many benefits to home cooking. You have complete control over what you eat and the quality of ingredients, plus there will always be leftovers for lunch the next day, hooray!

Baking Gluten Free…

Cooking is one thing and baking is another. The general rule of thumb for mastering any gluten free baked good recipe is to experiment with the recipe at least three times. The first will be a flop, the second will be better, and you will try a different flour, moisture ingredient or sweetener, and by the third try you will be satisfied. Then you can actually bring the finished product to a social gathering. Making a bread or cupcake with one type of flour is not recommended, the success in baking gluten free comes from mixing the flours. You can mix bean flour with a gluten free flour to help with the texture. In gluten free baking many things can come out dry and crumbly so items must be added that create more moisture. These items could be mashed banana, tofu, honey, eggs, pumpkin, or xantham gum. In order to succeed you must experiment with a variety of flours. Become familiar with the tastes and textures of the alternative flours, then you can combine them. Once you master the moisture content, then you can experiment with the level of sweetness. Many recipes just have you add plain old white sugar but I prefer stevia, agave, brown rice syrup, honey or a combination of two sweeteners to reduce the calorie and sugar content of the recipe.

Note from Dr. P

In order to determine if you are sensitive to gluten you can do this simple experiment at home. Avoid all gluten for 14 days. This means all gluten. Read labels carefully because many items contain hidden gluten such as cereals, deli meats, and canned soups. After 14 days reintroduce gluten containing foods 1-2x daily for three days in a row. Observe your body for any signs of gluten sensitivity that I listed above. Looking for healthy gluten recipes? Buy my book!

-Be Healthy, Happy, & Holistic

Natural Migraine Relief

2011-05-05T14:16:00.000-07:00

Twelve percent of Americans suffer from migraines. Women are affected three times more than men. Of migraine sufferers 98% rely on acute treatment and symptom suppression.

Natural Integrative medicine asks the question, why? Why does this person suffer with migraines? Typically, the cause is different for each person.

Integrative medicine is effective as a preventative therapy for migraine sufferers and works the best through identifying the underlying cause of the migraines. Successful treatment is more likely if we determine each individual’s cause of migraines.

Every person’s biochemistry is unique and individualized care is the only way to ensure successful treatment.

CAUSES

1) Triggers: Many things can trigger Migraines; food, stress, environment, wherein the patient is hypersensitive to these stimuli and it initiates a headache.

2) Histamine release: This most often happens in allergic patients wherein some allergen causes a release of histamine and triggers constriction and head pain. Often an avoidance of environmental and food allergens as well as anti-histamines can prevent this migraine. The herb Butterbur works as a natural anti-histamine and will help these migraine patients.

3) Lack of energy production from brain cells: Recent data has confirmed that some migraine sufferers actually cannot produce adequate energy from brain cells to meet the demands, which results in vasospasm. Supplements such as CoQ10, Magnesium, Riboflavin (vitamin B2), and d-ribose can be beneficial in these patients.

4) Dietary allergens: Food allergens should be determined via IgE (acute) and IgG (delayed) allergy testing. Avoiding allergic foods can decrease body inflammation, eliminate triggers, and prevent migraines long term.

Note from Dr. P:

If you have migraines or know someone who does this is a terrible disease. Especially since conventional medicine only suppresses the acute symptoms with drug therapy. Symptom suppression is fine short term but isn’t it better to find out why the cycle is continuing and what you can do about it? This is where Integrative Medicine shines, as we work to uncover the underlying cause and the unique biochemistry of the individual.

Have a question? Submit it. www.AskDrPurcell.com

-Be Happy, Healthy, & Holistic

Up to Date on Tea

2011-04-21T14:28:00.000-07:00

Tea is the most consumed beverage in the world and ranks fourth in the US with the average American consuming 155 cups/year. Americans consume 78% black tea and about 20% green tea. All tea originates form the leaves of the camellia sinensis plant. Depending on the preparation or more specifically oxidation of the leaves determines a black, green, or white variety. Tea has become famous for a specific chemical constituent called catechins. Catechins act as anti-oxidant, anti-inflammatory, and anti- carcinogenic. Studies have shown that pre-bottled teas are not as potent as brewed teas and that the polyphenol content diminishes after brewing by as much as 50%.

CANCER

Extracts of green tea have been shown to inhibit cancer tumor formation in multiple organs. The amount of tea required for cancer prevention has varied widely from anywhere from 3 cups to 10 cups/day. Further studies need to be done to determine a standard dose in cancer treatment. In 2005 the FDA denied a tea companies petition to state that tea consumption lowers cancer risk.

CARDIOVASCULAR DISEASE

Tea has been shown to be an antioxidant to vessel walls, which in turn lowers inflammation inside the arteries. In a recent study of individuals consuming three or more cups of both black and green tea showed a 21% lower risk of ischemic stroke. In 2006 the FDA rejected a petition from a tea company to state that tea reduced the risk of heart disease. The FDA stated that the “evidence was supportive but not conclusive.”

WEIGHT LOSS

A few studies have investigated green tea’s effects on weight loss. The results are inconclusive. Green tea does contain a bit of caffeine, which can gently boost metabolism, and suppress cravings. It is also a zero calorie beverage so when consumed does not add to the daily caloric load.

PERIODONTAL DISEASE

A few studies have suggested green tea has the ability to reduce oral bacteria.

YERBA MATE

A tea alternative found in South America and abundantly in Paraguay. It is a tea like leaf that contains vitamins, minerals, amino acids, and eleven different polyphenols. It does contain caffeine but due to the mineral content some report feeling more balanced and alert from yerba mate than from tea or coffee. Yerba mate does have effects on metabolism and can assist the body in burning carbohydrates and calories.

SIDE EFFECTS

Since green tea does contain caffeine I do not recommend drinking it after 4pm if you are caffeine sensitive. It could be stimulating and interfere with sleep. For people who are anemic due to low iron, the polyphenols can interfere with iron absorption and further perpetuate the anemia.

-Be Healthy, Happy & Holistic

Ease Anxiety Naturally

2011-04-07T12:13:00.000-07:00

In this fast paced life anxiety is presenting itself in many different forms. Patients will describe nervousness, irritability, edginess, heart palpitations, difficulty breathing, hurriedness, and inability to turn off the mental motor. These are just a few descriptions that I hear daily in private practice. Stress is present, people become overwhelmed by it and then get stuck in an anxiety cycle that leads to sleeplessness and becomes very difficult to get out of.

Here are a few tools that can be used on a daily basis to help re-boot our nervous system and break the fight or flight cycle.

The top three-lifestyle ways to soothe anxiety are physical exercise, breathing exercises, and meditation.

Physical exercise has physical in the name so we forget how much it helps our mental health. Daily exercise can lift our moods, influence our food choices, which influence our moods, and act as a mental stress reliever. It helps us get out of our heads, and allows us to take a mental health break.

Deep breathing increases the amount of oxygen in the blood which acts to boost our immune system and give us more energy. It also calms down the sympathetic nervous system and in turn decreases our adrenalin output. So we feel like there is less of an emergency all the time. Breathing abdominally is better than chest breathing. I recommend the “breathing in a box technique”. Inhale slowly for 4 counts, hold your breath for 4 counts, exhale for four counts, and hold for four counts. And repeat. The slower you do it, the more you can focus on the air entering, moving through, and exiting your body. Posture is important! Sit up straight with your shoulders down and pulled back, align your neck over your spine and breathe. Poor posture promotes shallow breathing and more anxiety.

Meditation is a daily practice just like exercising and breathing. Many patients say that they have difficulty completely emptying their mind and find this practice hard to do. My recommendation is to get yourself a tape that will take you through a very short say 1 minute meditation to begin and then expands as you practice your meditation muscle. The Chopra Center has free online meditations; they gradually introduce a new-comer to meditation.

www.chopra.com/library/guidedmeditations
You do have to subscribe to their free online library.

Supplements to use when you are overwhelmed:
Rescue remedy by Bach flower
Calms forte –homeopathic remedy for an over stimulated nervous system.
Double bag of chamomile tea
L-theanine – found in green tea it has calming properties. 200mg capsule, 1-2 capsules usually help take the edge off.

Note from Dr. P
Stress is here to stay, so we all need to get a game plan that works for us to manage stress on a regular basis. I recommend calendaring everything, yes, even exercise. Items on your calendar will not get pushed to the side they will get done with everything else. Every woman I know has a daily list of items to accomplish that is greater than what is humanly possible. Have the immediate list and then the list that can be done over more time. I call it my doing “now” list and my “not” doing now list.
Another stress reduction tip is to be present! The gift is in the present! The present is all we have, so enjoy it, soak it up like a good piece of Italian bread in garlic and oil, ummm, that will help diffuse the anticipation of what is next on the to do list.
Finally, if you find that you just can’t keep it together, and that your day is running you instead of you running your day, there could be other factors that need to be evaluated by a trained professional. You may have a hormonal imbalance and need good council by an integrative doctor. So get the help, get balanced, and get on with your life!

-Be Happy, Healthy & Holistic

News to Help You Lose

2011-03-31T15:57:00.000-07:00

Emerging research reveals simple ways to fine tune your daily habits to stay slim or drop pounds. It’s your choice.

1) Pre-load your day with water. Our bodies don’t know when we are hungry or thirsty, so the next time you feel like having something drink 8-16 oz of water. This is especially important when you are trying to lose weight. Drinking at least 8 oz of water before each meal while reducing portions works like a charm!

2) Binging on the weekends does nothing except confuse your body. Try to follow the 80/20 rule all week long. Make healthy choices 80% of the time so you can have what you want 20% of the time. This only works during the maintenance phase, if you want to lose weight you must follow your program 100%. Exercising daily encourages mindful eating so make exercise part of your schedule.

3) Some medications contribute to weight gain especially anti-depressants, birth control, and anti-histamines. Consider some natural alternatives in place of these or seek out an Integrated natural doctor who can help you.

4) Disturbed sleep in any form contributes to weight gain. Staying up later or getting up earlier violates the natural circadian rhythm. Chaotic schedules are harming our health as the research builds around lack of sleep, obesity, decreased blood sugar metabolism and diabetes. The bottom line is that sleep deprivation triggers appetite stimulating hormones and increases hunger and food intake; so the less sleep we have the more weight we gain.

Note from Dr. P: Lack of good quality sleep really wreaks havoc on our hormonal systems; it prematurely ages us, and makes us fat. The word restore has the word rest in it. We must rest in order to restore our bodies, allow them to repair, and have proper hormonal balance. Follow the sun. Up with the sunrise down with the sun set.

Drink water, exercise, choose your food wisely, get used to feeling good because we all should. Live, Laugh, Love & Have Fun!

Be Healthy, Happy & Holistic

Protect Yourself from Radiation Exposure

2011-03-17T11:22:00.000-07:00

After seeing the devastation in Japan and the explosion of the nuclear reactors, we have received a lot of calls about radiation exposure. Many people are concerned about the health effects of radiation exposure to their thyroid gland. In an effort to present clear information about radiation exposure I thought I would do a blog post.

The substance of much discussion these days is Potassium iodide (KI) also known as potassium iodide salt. It is a substance naturally occurring in sea salt and other compounds. It is not radioactive and is used by the body to make thyroid hormone. Sea salt does not contain potassium iodide in sufficient quantities to use it in the event of radiation exposure.

In the event of radioactive iodine exposure, potassium iodide can be taken as a supplement to block the uptake of radioactive iodine. Upon ingesting potassium iodide, the thyroid gland sucks it up causing all of the iodine receptors within the thyroid to be filled. Once iodine receptors are full they are unable to absorb any more iodine even radioactive iodine. In this way radioactive iodine uptake will be blocked. Potassium iodide is only protective to the thyroid gland, and will block the uptake of radiation and in turn prevent the thyroid from developing cancer. It will not protect the person from any other damage induced by radiation exposure. Potassium iodide works best prior to a radiation exposure. It will not work after exposure has occurred.

Individuals at the greatest risk from radioactive exposure are pregnant women, infants, and children. Adults over 40 years old are at the least risk of developing thyroid cancer from radiation exposure.

Taking potassium iodide preventatively is not recommended. It is only recommended when public health officials make a statement or if exposure is thought to be eminent. Potassium iodide is available over the counter and does not require prescription by a physician. Many integrative practitioners use potassium iodide for treating thyroid disorders, and use it as a supplement.

Dosing is recommended within 3 hours of initial exposure and is broken down into age groupings. Each dose is for 24 hours and should be repeated until the risk of contamination is eliminated.

Adults = 130mg

Children 3-18yo = 65 mg

Infants 1mo-3yo = 32mg

Newborns up to 1 mo = 16mg

Side effects are minimal compared to the risk of developing thyroid cancer. People who know that they are allergic to iodine should not take potassium iodide, or in the case of autoimmune skin disorders. People with hyper-autoimmune thyroid disease should be treated with caution.

For more information on this topic please visit the Center for Disease control website on Potassium Iodide. www.bt.cdc.gov/radiation/ki.asp

- Be Happy, Healthy, & Holistic

Sinus Away!

2011-03-11T10:54:00.000-08:00

Allergy season dove tails with cold and flu season. This means no relief for sinus sufferers. Sinus problems are painful and exhausting, with many people walking around with a low-grade infection inside their sinuses all the time!

Often the beginning symptoms of sinusitis can be confused with allergies, a head cold, or headaches.

Most commonly patients report a full feeling with pressure in the face, teeth and head.

The most common cause of sinusitis is allergies.

The physiology of sinusitis involves the swelling of the mucus membranes that line the sinuses. This causes congestion to get stuck within the sinus cavities, and not be able to drain; this stuck congestion allows bacteria to grow and results in yellow to green mucus and an infection.

Repeat infections warrant allergy testing. Be aware that there are 2 kinds of allergy tests. IgE testing, typically done by an allergist to measure immediate allergy reactions. IgG testing, typically done by an integrative practitioner, used to measure delayed allergy reactions. Both provide invaluable information and delayed testing most often shows stealth food allergens. Delayed food allergens can cause nasal, throat, or ear congestion 4-24 hours after eating an inflammatory food. In this way it is very difficult for the patient to discern what foods they might be reacting to.

IgG food allergy testing takes the guesswork out of the equation.

NATURAL THERAPIES:

If you are a person who is affected by sinus congestion there are many things can be done naturally to keep sinuses clear.

1) Steam inhalations can ease congestion. Steam keeps sinuses moist and helps congestion soften and drain. Moist air can travel deep into the sinus passages and to loosen blockages. When combined with essential oils such as eucalyptus it acts as a decongestant and germicidal. Pour boiling water into a bowl add 3 drops of essential oil, drape towel over your head and inhale the steam.

2) Studies show that rinsing out allergens and congestion from the nasal passages with a saline solution can prevent infections and keep nasal passages clear. Consider a Neil Med nasal flush bottle or a neti pot.

3) Acupuncture will also help move stagnation inside the sinuses and allow them to drain.

Note from Dr. P

Standard prescriptions for sinusitis include antihistamines, steroids, allergy shots, and antibiotics. Specialists are quick to jump on a structural problem that involves sinus surgery or fixing a deviated septum. Often it is a vicious cycle of inflammation and antibiotics.

As far as nasal flushing goes, Neil med nasal flush bottle or a neti pot is my preference. Up one nostril and out the other. The first time you try it will be messy, do it in the shower. You may also feel like your drowning. However you will be amazed at what comes out!

Flushing sinuses regularly prevent the development of an infection and the need for an antibiotic prescription. Less antibiotics, better health

-Be Healthy, Happy & Holistic

Fall & Winter Power Vegetables

2011-03-05T12:27:00.000-08:00

The vegetables found under the ground and the heartier ones above ground are packed with vitamins and minerals and perfect for grating, roasting, steaming & mashing this time of year.

The below ground varieties include: Beets, Sweet Potatoes, & Carrots

The above ground varieties include Kale, Brussels sprouts, & Winter squash.

Lets tackle the above grounders first:

Kale and Brussels Sprouts are in the same famous family known as cruciferous. This famous family of vegetables has gained A LOT of press for its anti-cancer benefits. In fact half of the studies on Brussels sprouts revolve around its cancer fighting properties. They are high in Vitamin A, C and folic Acid.

Kale is a coarser green and many people have not idea how to prepare it. Once you figure it out you can enjoy one of the healthiest, nutrient green on the planet. Kale has Vitamins A, C, B6, and Minerals of calcium and iron. Did you know that when prepared properly we would get more calcium out of kale than spinach? When preparing cut off the stem part about 1.5 inches and then chop. Try sautéing in a bit of olive oil and water.

Winter Squash comes in a number of varieties, such a butternut, kombucha, and acorn; there are multi-striped varieties as well. The toughest thing about squash is the preparation, the peeling, de-seeding, and chopping. If you have a man, put him to use in this department. Otherwise I suggest cutting in half and placing open side down on a baking sheet and roasting in the oven for 45 minutes. Remove from oven and let cool; the skin will be A LOT easier to remove. Once cooked squash can be mashed or added into soups. Any vegetables orange or yellow in color contain Beta-carotene, and vitamin C, these are antioxidant and anti-inflammatory. Winter squashes also contain B-vitamins, and folic acid.

Need A Recipe?

Check out my Cookbook: Three Amigos Casserole is a winner!

Need a recipe?

Check out my latest You Tube cooking video on Sautéed Brussels and Kale, I also have one on making Kale chips. You can access my You Tube channel through the www.AskDrPurcell.com site.

Now for the below grounders:

Carrots and Sweet potatoes are little darlings of the culinary world because of their natural sweetness. In fact many people who don’t like vegetables will eat them. Due to their orange color and carotenoid content leading to anti-oxidant protection within the eye. They are high in Beta Carotene, which is converted inside our bodies to Vitamin A that helps boost the immune system, and protect our skin.

Beets are amazing grated fresh into salads, and roasted. Boiled beets are less appealing.

Beets are high in fiber and can assist with constipation. They are also high in iron and folic acid the two main causes of anemia. If you’re anemic eat your beets! They also contain choline, an important detoxifier for our livers. Beets can be roasted with sweet potatoes, or roasted and then added to chilled salads. Once cooked beets can be marinated in any dressing and will absorb those flavors bring a lot of sweet, tangy goodness to the table.

Need A Recipe?
Go to www.AskDrPurcell.com and check out my recipe library. There is a beet recipe under soups, and one under sides. Try them! Let me know what you think.