Where is This Rash Coming From?

I want to share a story with you shared with me by one of my clients in the hopes that may be helpful for you or someone you know. 

During our first session, she told me about a rash that she had developed that spread over her body and that was so itchy that, as she describes it, she couldn’t dig down to the bone far enough to scratch it.  She visited several doctors and dermatologists who couldn’t figure out the source of it, until one finally suggested it must be an allergy.

She went home and thought about what she was doing on a daily basis that might be the cause.  At the time, she was drinking Waist Watcher’s diet soda that’s sweetened with sucralose (Splenda).   So she did a search on the internet for sucralose and rash and sure enough, forums popped up filled with people complaining about the same symptoms from using sucralose and her rash was identical to the rashes that were described.  So she stopped drinking the soda and lo and behold, the rash went away.  And when she tried the soda again, the rash returned.    She was also able to help a number of her patients (she’s a nurse practitioner) who were having the same problem.

Sadly enough, when she contacted the makers of Splenda, they denied that it could be causing the problem.  The makers of Waist Watcher’s soda; however, were interested in what she had to say. 

The scientific data on whether or not artificial sweeteners are safe is inconclusive, although reading about it was enough to give me whiplash.  For example, one study that concluded that sucralose impaired gut microflora in mice was quickly deemed flawed by a “panel of experts” on the subject.  

If you suspect that you do have issues with sucralose, or any artificial sweeteners for that matter, “do the experiment” and eliminate it from your diet.  Then, if you’re not convinced, “challenge yourself with it again to see if your problem comes back.  In addition, to help you identify potential sources that may be hiding out in your diet, visit Food Facts for a list of foods that are made with specific artificial sweeteners.   You’ll be surprised where they’re showing up, such as in canned fruit, yogurt, jams and jellies, popcorn, vitamins, ketchup, protein powders, frozen meals and sparkling water. 

Why else might you want to remove artificial sweeteners from your diet?  More on this next week…

Image courtesy of Keerati

Are You Good to Your Heart?

While I was at the Institute for Functional Medicine Convention a couple of weeks ago, I got to listen to Dr. Mimi Guarneri, a cardiologist from Southern California and the winner of the Linus Pauling award this year for her outstanding work.  I just finished reading her book, The Heart Speaks, in which she talks about her journey from being a type A, by-the-book cardiologist to someone who has grown to appreciate and respect the power and influence that thoughts, feelings, emotions, and a sense of belonging have on heart health.   Because of this, she began support groups for her heart patients that included yoga and meditation, and she was initially laughed at by her peers.  Today, her classes are full and her programs are a success.  In fact, in her book, she quotes Larry Dossey who said:

“Scientists working in the new field of psychoneuroimmunology have demonstrated the existence of infinite links between parts of the brain concerned with thought and emotion and the neurological and immune systems.  Based on these discoveries, we know beyond doubt that thought can become biology.”

I’m always talking about the importance of a healthy diet, but if you’ve ever been to one of my talks, then you’ve heard me speak about ‘primary food’, which is everything in our life except food (which is considered secondary food).  This may include career, relationships, your spiritual practice, etc.  Whatever balance may look like for you in these areas, that is to say, whatever combination of factors in your area of primary food make you happy or feel a sense of well-being, if they’re not being fulfilled, then the negative impact they have on you emotionally in some ways can be just as bad as eating fast food everyday for lunch.  

Eating all the kale and quinoa in the world will not prevent an unhealthy balance of hormones that can arise from constant anger, frustration, or despair.   And of course, living under a cloud of constant negative emotions will eventually influence the steps we take–or don’t take–to maintain our health.

Dr. Guarneri tells remarkable stories about some of her patients and how it wasn’t until they overcame emotional issues, opened the lines of communication with their spouses, or found a reason to live (one elderly woman got herself a small dog and it changed her world) that they were able to get on the road to recovery. She also described a high-powered, female executive patient who had no signs of heart disease or risk factors yet who had suffered a heart attack that was brought on by intense anger and an emotional outburst.   

And, she tells some fascinating stories about the power of prayer and how one of her patients was transformed by a healer.   Not something that you would hear most doctors talk about or even believe in.   She certainly didn’t until she saw a miraculous recovery.  She even uses the power of healing touch herself on her patients that helped spare one from surgery.

Overall, this book has me taking a look at my life, my relationships, and anywhere I may be harboring negativity or other low energy emotions that could be harming me physically.  It has reminded me of the importance of primary food in my life, in addition to diet and exercise.

One night at the conference, I met Dr. Guarneri.  A small group of women were talking, and she mentioned to us half jokingly that she would like to give up her practice and start farming.   I told her if she wanted some tips on how to get started to go visit my daughter in Northern California.  She smiled… 

Think about all the ways you may be hurting your heart and the impact it is having on your life or of those around you.  Then, commit to turning those actions around to something positive.  You may be surprised how far-reaching your actions go.

How to Safely Protect Your Skin from the Inside and Out

What’s going on?  The use of sunscreens and the spf factors have both increased, yet the rate of skin cancers is also increasing.  There are lots of theories about this.  One is that we are just not applying them properly or that we are overestimating their ability to protect our skin. 

Another theory is that some of the chemicals found in many sunscreens are actually harmful and may be contributing to skin damage.  For example, vitamin A (listed as retinyl palmitate) applied topically has been shown to actually accelerate the development of tumors.  And several additional ingredients found in very popular sunscreens actually generate free radicals themselves when they absorb the sun’s UV radiation.

Then there’s the issue of blocking our bodies’ ability to produce vitamin D when we’re not letting in the sun’s rays.  Vitamin D is so important for a strong immune system and bones, and it’s thought to help prevent several types of cancer.  In addition, there is still no compelling evidence to suggest that when used properly, sunscreens reduce the risk of skin cancer. 

From someone who has had melanoma, this is something I’m particularly interested in.  To take matters in my own hands, here are the things that I do and recommend for you and your family.  You’ve heard many of these before, but it’s always nice to get a reminder…

Avoid direct sun at its hottest - You know that the sun is hottest when it is at it’s highest–usually between 10 am and 2 pm, depending on where you are.  Try to stay out of the direct sun during those hours. If you can get your yard or garden work done or your bike ride in early or later in the day, you’ll need less cover-up and the temperature will be more bearable. 

Cover up - We’ve all experienced tan lines from a bathing suit, so we understand how effective clothing can be at preventing sun exposure.  If I’m at the beach these days, you’ll find me wearing a hat, sunglasses, and a long-sleeve, linen cover-up.  Alternatively, I’m under an umbrella.  Avoiding the direct sunlight is the best way to prevent sunburn.  Also remember that an overcast day won’t prevent the sun’s rays from reaching you, so cover up on a cloudy day as well.

Wear sunglasses - Many people don’t realize that like the skin, UV radiation can also damage the eyes.  An “eye sunburn” from excessive amounts of UV radiation over a short period of time can cause photokeratitis–a condition that can feel like grittiness or a foreign object in the eye.  This is something that usually clears up.  However, excessive, long-term exposure to the sun can increase the risk of cateracts or macular degeneration.  

For the safety of you and your family (even small children), wear sunglasses that block out 99 - 100% of both UV-A and UV-B radiation as well as 75 - 90% of visible light.  For more information, check the American Optometric Association’s website.

Wear a safe sunscreen - Although there is still no compelling evidence to suggest it prevents skin cancer, keeping your skin burn-free is certainly one way to lower the risk. When choosing a sunscreen, the Environmental Working Group recommends choosing one that is free from several ingredients, including oxybenzone or vitamin A. 

Of all the products they’ve evaluated, they recommend non-mineral sunscreens with avobenzone or mineral-based formulas using zinc or titanium (however, not in spray or powder form).  Check their site for a list of the safest bets to choose from.

Don’t forget to apply it to the feet and the ears–this is actually a common spot for skin cancer.  For women, it’s the back of the legs, which is where I had it.  Reapply after going into the water or after sweating. 

Eat your fruits and veggies! -  Studies have shown that carotenoids and flavonoids, which protect plants from photo damage, also help prevent UV damage in humans and animals.  One study showed that mice who were fed the carotenoids lutein and zeaxanthin had a reduction in the UV-B induced inflammatory response and also exhibited less cell death and less inappropriate cell development.

Lycopene, which is abundant in tomatoes (and is found in watermelon), has been shown to decrease the sensitivity of UV-induced erythema (redness of the skin).  In addition, a meta analysis of seven studies also concluded that beta-carotene supplementation protects against sunburn.   And the longer the duration of supplementation, the better the protection.

What better way to protect ourselves from the damaging rays than from the inside out?  A strong arsenal of internal antioxidants will help to offset the damage that sunscreens don’t prevent and a consistently healthy diet that includes lots of vegetables and fruits will ensure that we’re getting the best natural protection.

I wish you all a happy and healthy and sunburn-free summer! 

6 Reasons Why Eating Locally is a Holistic Practice

This is the time of year when the farmer’s markets start popping up and depending on where you are, you may have access to quite a variety of produce and locally produced foods.  And while sometimes it’s much easier to run into the grocery store for the items you need, there are some real benefits to visiting a local farmer or an outdoor market:

1.  Freshness - since the produce is locally grown, you can bet that it’s not only fresh, but picked at its peak so that it has the greatest abundance of nutrients possible.  Much of the produce found in the large grocery stores is picked long before it’s ripe and then travels long distances.  Sometimes they’re also treated with chemicals to ripen them on the trip.

2.  Seasonal Eating - These days, we have access to everything around the globe, which means it’s easy to make a tropical fruit salad in winter, or even have access to quinoa from South America.  When we eat locally produced, seasonal foods, though, we live in harmony with nature and give our bodies what they need naturally.   Here in New England, spring and summer are the times to eat early greens and berries, and they’re naturally detoxifying and cooling, which is exactly what our bodies need in the hot weather.  Root vegetables that are in season in the fall and winter naturally add more warmth to the body.  

3.  Getting to Know Your Farmer - Buying your produce at a farmer’s market give you an opportunity to get to know your farmers and their farming practices.  For example, I’ve spoken to several farmers about pesticide treatment.  Most have told me that they practice integrative pest management, which means that their fields are inspected regularly and then only treated for a specific bug or disease if and when necessary.  One farmer in Boston explained to me that they must often treat their apple trees after the greenhouses in Canada open up, because they release spores into the air that travel hundreds of miles and infect their trees.  When you understand how and why a farmer is raising their produce, you can make more educated decisions about the food you spend your money on and eat.

4.  Community Supported Agriculture (CSA) - Many farms now offer CSAs, meaning that members of the community can pay a one-time fee to receive a basket of produce and locally crafted foods on a weekly basis.  The nice thing about this is that you’ll be given what’s fresh and coming up at the time.  In addition, you’re investing in the success of the farm, which is a win-win situation for everyone.  The more support the farms can get, the more likely they’ll survive and be there to offer the best quality produce you can get.

5.  Reducing Your Carbon Footprint - Produce that is grown and sold locally on smaller farms requires less fuel for transportation and potentially less petrochemical fertilizers that are often required for large-scale growth.  This helps us all reduce energy consumption in a way that has a direct benefit on our health.

6.  Fostering a Sense of Community - By supporting your farmers, you help strengthen the local community and meet like-minded people in the process.  We all want to belong to something and supporting local farms isn’t limited to farmer’s markets or CSAs.  Today, many farms team with local and popular restaurants to host “chef-to-table” or “farm-to-table” dinners that feature the farm’s ripe produce as well as other local fare.  I attended one at Starlight Garden Farms in Durham, CT that offered a seven-course meal and was set out in the open field of tomato plants.   The food, the atmosphere, the conversation, all made for a memorable event.

To find farmer’s markets in your area, visit Local Harvest, where you can also find farms and their offerings as well as purchase farm-produced products from their online store. 

A Testimonial of Hope

While I’m always talking about the benefits of a health coaching program, I thought I would let you hear from one of my clients what working with me has done for her.  Laura is someone who decided that she was ready to make a commitment to her health, for herself as well as for her family.  In a little over three months, her transformation has been remarkable and she shares her story below:

Four months ago, I decided I was sick and tired of being sick and tired (and 30 pounds overweight).   I had swung back and forth between utilizing a lemon-maple syrup detox to the Atkins diet, always reverting back to eating the things I shouldn’t because it was a holiday, or someone’s birthday, or a wedding, or the Fall (who doesn’t like comfort foods in the Fall!), or the sky was blue today or it was raining.  I always found a reason for comforting myself with food – and knew without a doubt that one bite would lead to weeks of bad habits…I would refer to sugar being like crack to me (no – I never did crack!)  I would always justify what I was doing to myself and decide that “It’s the weekend – I might as well enjoy it and start over on Monday”.  So many Mondays came and went, and the result was my deteriorating health, confidence, and well-being.

I changed myself over to a more “whole foods / organic / no preservative” way of eating and lost 7 pounds, but I still wasn’t feeling good and was very frustrated with the amount of arthritic pain I was experiencing at only 46 years of age.  I felt like I was 86!  This was keeping me from fully enjoying life, including what one would consider normal activities with my husband, children, and grandchildren.  Climbing a flight of stairs winded me.  My legs would ache and my heart would pound. I woke each morning with pain in my back (inherited degenerative spine) and significant pain in my hips and ankles.  I would literally shuffle to the bathroom like someone twice my age.  Everything hurt – and I was tired of it.  If this was how I felt at 46 – what would the next 30-40 years bring?  Would I even be here in 30-40 years?  I honestly wondered (and worried).

I was on the phone one day, complaining about the things that were getting in the way of my getting in better shape.  My friend mentioned that she had a friend who was a nutritionist, and that she had done a detoxification program with her that she thought might be beneficial to me.  My friend gave me Linda’s contact information, and that was the beginning of a real transformation in my life.  Truly, working with Linda and utilizing the guidance she provided has most certainly added years to my life, and more importantly, life to my years.

After speaking with Linda for my one hour consultation, I knew I had nothing to lose and everything to gain. I felt my health was worth the investment, and I owed it to myself and my family to give it a try. 

Within the first two months of working with Linda, I had dropped an additional 15 pounds and no longer required blood pressure medication.  I believe this to be far more important than the weight loss. I noticed that, despite still hurting in the morning, I awoke looking forward to my day.  More of the clothes in my closet were fitting, and people were noticing not just the weight loss, but that I looked healthy and had more energy.

While I was feeling better, had lost some weight and gotten off the blood pressure medication, I was still dealing with the issues of the arthritis, and this was frustrating to me.  Talking through this with Linda, we decided that it could be beneficial for me to go through her detoxification program. While I was no longer taking narcotic pain medication, I’d been on a lot of narcotic pain medications over the years for Fibromyalgia and following several difficult surgeries (spinal fusion and two shoulder surgeries).  Years of being in pain and on medication could not have been good for my liver, and Linda explained that sometimes our bodies hold onto this, causing a myriad of health issues.  If the detoxification program could be helpful in dealing with the arthritis, I was willing to try anything and signed up for the 28 day detox.

I am in week three of the detox as I write this testimonial.  I have lost a total of 27 pounds (20 since starting with Linda).  What is most significant about the detox is that I have absolutely no joint or muscle pain.  Funny – it suddenly struck me in the middle of week two that my pain was completely gone.  I could get up in the morning and walk down the stairs normally (not sideways to ease the hip pain like before the detox) and get the coffee instead of having to shower first just to limber up my joints.  I no longer shuffle, my ankles do not hurt and I wake up each morning pain-free.

I am completely gluten free – and I believe this to be the largest contributor to the change in my health.  While I was not having any stomach issues relating to gluten, it was most definitely responsible for the inflammatory response in my body, resulting in significant pain. Once I stopped putting all of the garbage in, my palate became much more sensitive and I could taste the natural sweetness of whole foods!

I believe I have found the way my body wants me to eat.  I can’t even imagine going back to my old habits and ways of eating.  I really appreciate that I am no longer living to eat, but eating to live.  There is a very big difference. Food no longer consumes my thinking.

I am now 47 years old.  My husband and I have thirteen very energetic grandchildren, whom I want to be around to enjoy for years to come.  The pictures included with this testimonial say it all. There’s one from last Fall on a motorcycle ride to Lake George.  You can see the weight I was holding onto.  I felt even worse than I looked.  The other pictures are recent…with a couple of my grandchildren, of course.  I no longer look tired and worn out – nor do I feel it!

It’s my hope in writing this testimonial that others will have hope and that you will realize your health is worth it.  Three months is not an exorbitant amount of time.  You can do anything for three months.  I say three months because I knew that was enough time for me to determine whether or not the program was having an impact on me and then make an educated decision about moving forward.  I’ve since decided to continue with Linda for a bit while I finish out the detox program.  It has been worth every moment and every cent. 

While everyone’s story is different, Laura’s demonstrates that with determination, it is possible to turn around your physical health.  If poor health is preventing you from doing the things you want to do, please make a commitment to yourself to change that.   I can help you get on a path to healthier eating and lifestyle habits that will increase your energy, help you shed unwanted weight, reverse the effects of lifestyle diseases, and improve your mood.  It will change your life…

Lessons From Nutella

I was recently reading about the two women who sued the makers of Nutella for false advertising.  One woman won $3.5 million in a class action lawsuit with the opportunity for anyone to file a claim for up to $20. 

On one hand, this may be a wake-up call for food manufacturers to stop advertising false claims about their products and that would be a good thing.  Packaged/processed foods frequently carry labels that say “all natural”, “heart healthy”, “may help lower the risk of heart disease”, etc., yet there are very few, if any processed foods that are healthy in any way, shape, or form. 

As consumers, though, there are a couple of points to remember when shopping for groceries that make lawsuits like this totally unnecessary and eventually obsolete:

Firstly, my knee jerk reaction to this lawsuit was similar to how I felt about the woman who burned herself with McDonald’s hot coffee and was awarded millions: where’s the personal responsibility?

One woman claimed that she only learned through friends what ingredients were in Nutella.  Yet, the label clearly states the ingredients.  If you’re not familiar with how to read a food label, the ingredients are listed in order of highest to lowest amounts.  Nutella’s first ingredient is sugar, which immediately makes it unhealthy.

Second, most health conscious consumers carefully read food labels to understand exactly what they’re putting into their bodies.  The winner of the lawsuit said that if she read all the labels when grocery shopping, it would take her four hours to shop.

The easiest way to reduce the amount of time spent reading labels and the fastest path to better health through diet is to avoid buying foods with labels and health claims.  A head of broccoli doesn’t come with a label explaining that it’s full of fiber, low in sodium and fat, or loaded with antioxidants and phytonutrients - but it is. 

Ultimately, we are responsible for our diets, and those of our children, by the food choices we make.  We must be our own food detectives to understand exactly what we’re spending our money on and eating and the less we choose processed foods, the healthier we’ll be and less of a demand there will be for it.  As Michael Pollan says, “Vote with your fork.”   How you spend your money on food is the most powerful way to change our processed food system.

I understand that is difficult to change your eating habits overnight and most of us, it’s a slow process.  Processed foods are made to look, taste, and feel wonderful, but that’s where the goodness ends.   However, as you venture away from processed foods and focus on more real, whole foods, you’ll notice that your palette will evolve, and you’ll find that you enjoy processed foods less and less.  

Image courtesy of Suat Eman

Homemade Chocolate Nut Spread

If you’re a Nutella fan, you can very quickly whip up a batch of a healthier version with ingredients you may now have in your kitchen.  I posted a similar recipe several months ago.  However, as tempted as you may be to want to eat this with a spoon, it still has sugar and is a concentrated source of calories.  Still, it has s nice texture and it’s delicious on vegetables, especially celery!

1 cup all natural nut butter, such as peanut or almond

¼ cup unsweetened cocoa powder

¼ cup real maple syrup

1/3 cup unsweetened almond milk

1 T vanilla

½ t salt

Add the ingredients to a food processor and process until smooth.  Scrape the sides halfway through for complete blending.  Use as a spread or dip and store in an airtight container in the fridge.

Are You Addicted to Caffeine?

I admit it; I love coffee.  I love the smell, the taste and the jolt it gives me.  For many years, a cup or two of coffee was part of a morning ritual for me.  It got me through grad school and beyond.  But these days, coffee is more of an occasional treat, mainly because of the caffeine.

In North America, 80-90% of the population regularly consumes caffeine, making it the most widely used mood-altering drug.  Although there are a number of sources of caffeine on the market today, for adults, coffee represents the most common source and soft drinks are at the top of the list for children. 

It’s no surprise that we’re addicted to caffeine.  Today, we live in a very “yang” society.  Many of us are stressed out, wound up tight, multi-tasking and running on overdrive.  To find balance, we naturally reach for “yin” producing substances, like caffeine, which is expansive and lightening.

To get an idea of just how much caffeine you may be consuming, refer to the table on this page.  For example, a 6 oz., regular brewed cup of coffee contains ~100 mg of caffeine and a brewed cup of black tea can have 40 mg.  Green tea will have slightly less.  A 1.5 oz. serving of dark chocolate will have ~30 mg.  Based on research from the U.S. Food and Drug Administration and the American Medical Association, 200 - 300 mg of caffeine per day is considered moderate consumption that is generally regarded as safe. 

The trouble comes when we begin to rely too much on caffeine to get us through the day.  To the cells in our brain (neurons), caffeine looks very much like the brain chemical adenosine, which binds to adenosine receptors and slows down the cell’s activity.  It also causes blood vessels to dilate, which is believed to let in more oxygen during sleep.  When caffeine binds; however, it prevents adenosine from binding but unlike adenosine, caffeine speeds up the cell’s activity, causing that caffeine buzz, which we all know can interfere with sleep.  It also causes blood vessels to constrict (which can be a good thing if you have a headache).

The affects of caffeine don’t end in the brain.  The increase in neuronal activity causes the pituitary gland to release hormones that instruct the adrenal glands to produce adrenaline, which puts you into fight or flight mode.  One problem is that over time, this consistent, artificial stimulation can put a strain on the adrenal glands.  In fact, if you’re having trouble getting off of caffeine, you may have nutritional deficiencies that are causing you to reach for artificial energy from caffeinated foods or beverages like coffee.

Back in the brain, similar to heroine and cocaine, caffeine also slows down the reabsorption of dopamine, a neurotransmitter that stimulates the pleasure centers of the brain, which explains why you may become addicted.  This is also one of the reasons we love chocolate.  When the caffeine wears off, however, you may experience fatigue and depression and the cycle begins again, reaching for caffeine to increase your energy and brighten your mood. 

To minimize the negative effects of caffeine or to wean yourself off:

• limit coffee consumption to one or two cups early in the day;
• cut down on the amount of caffeine in each cup by drinking half regular and half decaf coffee;
• check in on your diet to see where you may be deficient in nutrients;
• slowly reduce the number of cups you drink and alternate them with glasses of water

Image courtesy of Stuart Miles