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 Dr. Walter Crinnion, ND is a noted expert in the field of Naturopathic Environmental Medicine. What is your “Taste of Summer”? Hot dogs at the ballpark while watching a game? Barbequed hamburgers at the beach or a 4th of July picnic? A wonderfully ripe peach? Watermelon? Whatever they are, we all have them—the tastes, the flavors, the sensations that let us know it’s summer—time for sunshine, relaxation, and finger foods like barbeque, popsicles, and corn on the cob.
Summer means vacation, so we’re also traveling more and grabbing convenience food on the go. We’re eating restaurant meals with ingredients that aren’t always our best option. All these unique summer food choices can put a stress on the digestive system. A common result is heartburn, which is sure to put a crimp in your seasonal activities, including getting enough sleep.
Although popular opinion points the finger at too much acid in the stomach, occasional heartburn is often the result of impaired digestion, the failure to break down and properly absorb the foods we eat. Many people experience heartburn after consuming alcoholic beverages or acidic foods like tomatoes, including pasta sauces. Dairy and chocolate can also be triggers. The obvious solution is to watch what we eat, removing offending foods from our diet, so as to reduce the frequency and severity of heartburn. But if we are on vacation, cutting out dietary pleasures may not be a choice we want to make.
A simple solution for individuals dealing with digestive distress is to take a high quality comprehensive digestive enzyme. Products like Digest Gold™ by Enzymedica will support a healthy intestinal environment and encourage complete digestion of all food groups, including fats, carbohydrates, proteins, and fiber. If you are experiencing heartburn, however, occasional symptoms may warrant a specialty supplement which will combine enzymes with botanicals, or even nutraceuticals formulated to address more acute digestive distress. One that is readily obtainable from natural product retailers is Enzymedica’s Acid Soothe™.
If your goal is to help soothe the stomach and esophagus, look for these ingredients:
- Marshmallow Root offers a soothing and mucilaginous coating for the GI tract. (No, I’m not talking about the bag of candy marshmallows you make s’mores with.) This herb has the ability to coat the stomach and intestines, reducing irritation and supporting healthy inflammation.
- Prickly Ash and Gotu Kola offer soothing support to the intestinal lining, aiding tissue repair during gastrointestinal distress.
- Extract of papaya supports the digestion of dietary proteins, making them easier to absorb and less likely to cause irritation to the mucous membranes.
- Zinc carnosine is a potent antioxidant that provides soothing support and strength to the lining of the stomach.
- Probiotics and enzymes promote digestion, help support the balance of beneficial intestinal microflora, and encourage a healthy GI environment.
By reducing your exposure to irritating foods and utilizing supportive supplements you may be able to enjoy your “Taste of Summer” with full joy.
NOTE: For people over the age of 50, heartburn may become an ongoing medical problem that accounts for many cases of chronic cough and inability to sleep. Occasional heartburn that outlasts seasonal dietary distress may warrant a consultation with your physician.
Dr. Walter Crinnion, ND is a noted expert in the field of Naturopathic Environmental Medicine. A best-selling author, and Professor and Chair of Environmental Medicine Department, Southwest College of Naturopathic Medicine, his book, Clean Green, and Lean (Wiley Publishers) is available on his website www.CrinnionMedical.com.
 Dr. Kat Van Kirk is a Clinical Sexologist and Relationship Therapist who is a Yoga Alliance certified teacher/therapist. As a mental health practitioner who attempts to treat her clients holistically, I run into questions about diet on a regular basis. A common theme among my female clients are issues with hypothyroid. And diet can play a huge role in healing from hypothyroidism. Many of these clients end up in my office because they are experiencing depression, fertility issues, and/or extreme low libido. I tend to work with them in conjunction with an endocrinologist and/or naturopath, but I also have a personal interest in hypothyroidism as I struggled with the issue myself a number of years ago.
As far as my own story goes, I initially worked with an endocrinologist and got myself stabilized on medications. After a couple of years, I felt good enough to treat myself more naturally by developing more balance (actually getting a couple of hobbies) and addressing the stress in my life. I accomplished this through exercise, meditation, yoga and diet.
I have now been off all medications for six years. Not too shabby considering I was initially told I would be on them for the rest of my life, especially since my mother and both grandmothers suffered with hypothyroidism their whole lives. Let me say here that I am not a medical doctor. I suggest you follow up with your practitioner about my following suggestions.
Here’s some basic information on the condition. Hypothyroidism is far more common in women than men. Symptoms can include weight gain, depression, irritability, skin dryness, constipation, feeling cold, hair loss, foggy thinking, and low libido. The condition is a result of the thyroid gland not producing enough hormones and thus can leave people feeling sluggish with a slow metabolism.
No one diet works for everyone but I have noted some successful trends in my clients.
- Vitamins – A good vitamin with Zinc and Selenium is important. I suggest taking it in either liquid or capsule form for full absorption.
- Iodine – Most people get enough through iodized salt (table salt) but those with hypothyroidism need added sources of iodine like through seafood and/or a dietary supplement.
- Protein – Make sure it is lean, like seafood, eggs and white meat poultry.
- Low glycemic foods – Insulin needs to be more controlled in clients those with hypothyroidism. Low glycemic foods assist in this process. I’m not just talking about avoiding the obvious culprits like soda, candy, and ice cream but also potatoes, carrots, bread and white rice.
- Fiber – Foods high in fiber include apples, beans, broccoli, and green leafy vegetables. Of course all-bran cereals and baked goods work as well.
- Avoid raw peanuts – Although peanuts can be highly nutritious and full of protein, they also contain a substance called goitrogen. Goitrogen can inhibit the thyroid from producing the hormones it needs to. Since peanuts are roasted for peanut better, that is probably still safe for you.
Since the symptoms for hypothyroidism can look like so many other conditions, get into a practitioner that works with the condition frequently. Assessing the contribution of your overall lifestyle and diet with your practitioner and not just relying on the medications to fix things will help you feel a lot better a lot sooner.
Dr. Kat Van Kirk is a Clinical Sexologist and Relationship Therapist who is a Yoga Alliance certified teacher/therapist. Visit www.drkat.com and check out her free iTunes podcasts Sex Chat with Dr. Kat and Daily Sex Tips from Hawai’i.
Dr. Kat Van Kirk is a Clinical Sexologist and Relationship Therapist who is a Yoga Alliance certified teacher/therapist. The act of meditating may seem like some far-flung Eastern practice that only shaman and lamas can practice with success. Nothing could be further from the truth. Yes, there are many benefits from meditating that spiritual leaders have enjoyed for thousands of years. But there are also a multitude of practical reasons why you…yes, you (the one holding down a full time job, with kids and social obligations and the craziness of everyday life) might want to learn to meditate as a skill to improve your overall heath and well-being.
I have firsthand knowledge of how profound the benefits can be. I spent the majority of my life as an over-achiever and spinning out mentally. Mental rest was a joke. I always had to be “accomplishing” something. Sound familiar? Who are we if not defined by our mental checklists and internal problem solving? However, what I was missing was the idea that I could be far more efficient, calm, and peaceful by the simple act of allowing my mind to rest a little each day. Meditation in its simplest form is rest for the mind. It allows you to recharge and reconnect and assists you in finding clarity about what is actually important in your life.
And now mainstream medicine is seeing the benefits of this age-old practice. Research tells us that meditating reduces stress to such a point that it can lower blood pressure, reduce anxiety attacks by lowering blood lactate, and increase serotonin levels in the brain. Low serotonin is related to depression, headaches, and insomnia. It can reduce heart disease and assist in weight loss. Other benefits studied include positive effects of meditation on the mind in general. It can build confidence levels, help us feel more energetic, and improve concentration.
As a mental health professional, I often get asked what pill people should take or what program they should buy into if they want to increase their health and overall well being. I chuckle and usually say it is much simpler and cheaper. In fact, it is free. Meditation truly is the first thing I recommend to most people because anyone can do it, anywhere – even five minutes a day can benefit most of us. It is incredibly accessible, regardless of age, physical ability, or spiritual affiliation. It is the best tool I can suggest for people during the course of therapy.
There are many different ways to practice meditation, as well. It may be a matter of focusing how your body feels in the moment, following your breath, repeating a mantra/affirmation, or just blanking your mind out. Formal meditation practices are great, but the best practice is the one you can employ while standing at the check out in the grocery store or right before bed to help you sleep.
Meditation may have started thousands of years ago, but it is becoming more and more important in today’s world. With television, computers, smart phones, and the overall hectic nature of everyday life, we need it now more than ever.
Dr. Kat Van Kirk is a clinical sexologist and relationship therapist who is a Yoga Alliance certified teacher/therapist. Visit www.drkat.com and listen to her free iTunes podcast “Sex Chat with Dr. Kat and Her Gay Boyfriend.”
 Jacob Teitelbaum, MD, is Natural Solutions' guest expert on chronic fatigue syndrome Dear Readers,
Here are 5 quick energy and pain-relief tips that can help those of you who are over 45 feel great!
1) Stay hydrated!
Staying optimally hydrated is critical to get nutrients to your cells and wash away toxins. The next time you find yourself tired during the day, drink a glass of cold water and see how dramatically your energy picks up almost instantly.
Over half of our body is made of water. So it’s not surprising that even mild dehydration can cause fatigue and poor concentration. A body even a half-quart low on water can make you noticeably tired.
2) Get 8 hours of sleep at night.
This not only helps energy and mental clarity, but also keeps you younger looking, decreases pain and optimizes immune function. Herbal sleep aids like Valerian, passion flower, hops, Jamaican Dogwood, wild Lettuce and theanine can leave you sleeping like a baby (all contained in the Revitalizing Sleep Formula).
3) Take ribose, the healthy energy booster.
Caffeine and sugar are energy loan sharks. On the other hand, a special nutrient called “ribose” has been shown to increase energy an average of 61 percent, even in very fatigued people with CFS or fibromyalgia. Get the powder form, which looks and tastes like sugar (Corvalen is a good one). Use 3 grams 2x a day for mild fatigue or 5 grams 3x a day for severe fatigue.
4) Get out into the sunshine.
The traditional advice to avoid sunshine is lately being recognized as ill advised, just as the old AMA recommendations to smoke cigarettes were found to be wrong! Our bodies get vitamin D from sunshine, and vitamin D deficiency is becoming rampant because of our sunshine phobia. The cost? Increased diabetes, high blood pressure, osteoporosis, pain and much more. The right advice? “Avoid sunburn, not sunshine!”
5) Got osteoporosis? Be cautious of calcium-only supplements.
Don’t take calcium supplements unless they have vitamin D, magnesium and vitamin K in them as well. Calcium supplements were shown in a recent review to markedly increase heart attack risk, with modest osteoporosis benefit. Another review shows that a low cost and safe mineral called strontium (340 to 680 mg a day) was 170 percent as effective as the medication Fosamax, and without the side effects!
 Leslie Cerier is the author of Gluten-Free Recipes for the Conscious Cook, A Seasonal Vegetarian Cookbook, one of the Top Cookbooks of 2010 as chosen by our Natural Solutions editors.
Dark Chocolate Truffles with Gogi Berries, Also known as Cacao Maca Truffles with Hemp Seeds
Vegans, vegetarians, carnivores, and gluten-free eaters rejoice! Here is a great treat that everyone will love for year round pleasure. Easy to make and fun to eat, these sensational dark chocolate truffles are made of nutrient rich super foods. They are my daily supplement for health, vitality, and pleasure. This possibly addictive, homemade chocolate confection will enhance your energy, stamina, libido, and make you smile.
Made with cacao butter and cacao powder, cacao is a great source of magnesium, iron, fiber and other essential minerals. (Cacao powder is simply cocoa powder that wasn’t subjected to high heat during processing, so it is technically a raw food). In fact, almost all the ingredients in this recipe are raw except for the delightful touch of vanilla extract and maple syrup.
Maca, another key ingredient has a strong, yet, pleasing earthy, nutty flavor, a little bit goes a long way. Maca has been used for thousands of years to boost stamina, libido, enhance the immune system, and help combat stress. It’s loaded with vitamins, minerals, amino acids, and healthy fats. The coconut oil gives the truffles creaminess without cholesterol and also offers many health benefits. A pinch of unrefined sea salt creates a balanced flavor and supplies more trace minerals. Rolling the truffles in hemp seeds, gogi berries, and shredded coconut is my current favorite combination. Hemp seeds are a complete protein and also rich in fiber, vitamins, minerals, and omega-3, omega-6, and omega-9 fatty acids. Goji berries, revered in Chinese medicine for promoting health, vitality, stamina, and longevity are loaded with vitamins and minerals, especially vitamin C, iron, and beta-carotene.
Dark Chocolate Truffles with Gogi Berries, Also known as Cacao Maca Truffles with Hemp Seeds
Makes 12-15 walnut size balls
1 cup grated raw cacao butter
1 cup raw cacao powder
¼ cup extra virgin coconut oil
6 tablespoons maple syrup
1 tablespoon vanilla extract
¼ to 1 teaspoon maca powder
Pinch of unrefined sea salt
¼ cup gogi berries or a combination of gogi berries, cacao nibs, hemp seeds, chopped hazelnuts or shredded coconut
Blend the cacao, cacao powder, coconut oil, maple syrup, vanilla, and maca, and salt in food processor. Taste and adjust the seasonings, if desired.
Shape into walnut sized balls. Put the gogi berries, and/or ground hazelnuts, cacao nibs, or shredded coconut on a large flat plate and roll balls in them. Eat immediately or store in a jar on the counter.
Leslie Cerier, The Organic Gourmet is a chef, expert in culinary nutrition, photographer, who teaches cooking nationwide and is the author of 5 cookbooks, most recently, Gluten-Free Recipes for the Conscious Cook, and Going Wild in the Kitchen. Copyright Leslie Cerier, The Organic Gourmet 2009. www.lesliecerier.com
 Jill Englund helps organizations and individuals to achieve their goals through guided imagery, creative visualization, and meditation. Do you know that all of your thoughts, words, and emotions manifest on a physical level, whether you see it immediately or not? The thoughts you think carry a vibration that is creative and can manifest in your body and in the world around you. What thought are you thinking right now? It’s creating your future.
If you read Meditation 101, you may remember the part about the stress reaction within our bodies, the way our caveman brains react to stressful thoughts as if being chased by a saber-toothed tiger releasing hormones when you are only thinking about stress, real or simply imagined-your physical body reacts to your imagination, thoughts, words and emotions as real and reacts accordingly.
For those that may not yet be convinced of an actual mind-body connection, here’s a quick little exercise I oftentimes present at the beginning of group sessions to demonstrate this very real connection. I begin by projecting an image of a sliced orange on the screen. I ask the attendees to close their eyes and imagine an orange. Then I say, “Imagine holding it in your hands—feel the texture of the peel and take in its vibrant color. Experience bringing it up to your nose and remember how it smells. Then imagine putting the orange on the table in front of you and slicing into it. The juice squirts out as you cut into it and the smell is filling the air around you. After cutting yourself a section, you put it in your mouth, and biting into it, the sweet juice fills your mouth.”
At this point, the group opens their eyes and I ask how many felt their mouth watering as if the orange were real. Most of the people in the room raise their hand every time. While you were reading that, did your mouth start to water?
This physically demonstrates, especially for the skeptical one, the power the mind and the imagination have to affect your physical body—and how your body noticeably reacts. When we take this one step further, beyond the orange, we find that our thoughts send out a creative vibration one that can be used for good or for ill.
There have been many scientific studies that show positive, physical effects and manifestations of positive thinking, affirmations, meditation, and even prayer. If you want to dig deeper, visit pubmed.gov and type “meditation” or “mind-body” into the search bar.
What you think about, comes about.
So the questions is: are the thoughts you are thinking, the pictures you entertain and the words you speak supportive of you and your entire system including your physical body?
Another analogy could be to look at our thoughts as if they were a food…How would your body feel if you fed it junk food all day? Pretty crappy, right? If you are “feeding” yourself negative, critical thought all day, it’s the equivalent of junk food and its unlikely that you will feel happy, energized, fulfilled or at peace. And what develops from that thinking after years and decades of it? Illness and Dis-ease?
One of the best ways I know of to slow down your thoughts and to develop a muscle in your mind to catch and stop yourself from running old negative thoughts is to meditate.
You may not even be aware of a pattern you may have of saying critical, negative, weakening things to your self. When you meditate, it brings you awareness of the thoughts that are actually going through your head, and then you have the ability to stop, breathe, and decide if you really want to make that thought manifest in your body.
Here’s a thought we woman seem to berate ourselves with “I feel fat today.” Have you every said this to yourself? Think about it: if your thoughts manifest in your body, you are affirming to yourself that, “I AM FAT.” And guess what—your body obeys the thought. Scary stuff when you stop to consider the repercussions, right? Many of us were raised to believe that criticizing ourselves will “motivate” us towards our good, but the truth is that it has the opposite effect.
I’ve been talking about watching our thoughts manifest in the body, but we can also go at it from a different angle as well, starting with the ailment in the body and tracking it back to a possible thought pattern
Our bodies are constantly taking to us and telling us what is going on in the physical, spiritual, emotional, and psychological planes—if only we only take the time to listen. A great guide for this, that I’ve used for more than 25 years, is contained within the book You Can Heal Your Life by Louise Hay. Within this classic book is a 66-page index of ailments that have manifested in the body, along side the possible thought pattern that may have contributed to the aliment or disease. But she doesn’t just identify and leave us hanging there, she also suggests counter thoughts: positive affirmations and new thought patterns for reversing the harmful ones.
As we talked about the importance of affirmations around the New Year, this is a space where affirmations are going to make all the difference. The thoughts we think and the beliefs we hold will manifest in one way or another. So why not make those thoughts and beliefs positive ones?
We are all used to thinking along the mental lines that we do. It’s estimated that we think over 10,000 thoughts each day. Science tells us that the way you think creates patterns, roadways within the brain called neuropathways, and that your body chemistry is used to feeling a certain way based on the constant running of those patterns. When you attempt to change your thoughts, running new pathways you may feel strange, like things just aren’t right. That’s why when you begin challenging your belief systems and creating new neuropathways, things will feel weird and sometimes even “wrong,” even though your are working toward positive change. Keep with it, though, and you will reap the positive results from the new thought patterns in your body and in your life.
Jill Englund has a Bachelor of Science degree in Metaphysics and for the last ten years has helped organizations and individuals to achieve their goals through guided imagery, creative visualization, and meditation in Minneapolis, Minnesota.
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