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Dr. Patricia

Science Confirms: Sleep Detoxifies Your Brain — Plus 5 Tips for Better Sleep
Brain WellnessPeaceful MindVibrant Health

Science Confirms: Sleep Detoxifies Your Brain — Plus 5 Tips for Better Sleep

by Dr. Patricia

We know sleep is crucial to our physical, mental, and emotional well-being.

But, do you know why we must sleep to survive, and what purpose it serves?

Research has suggested that the purpose of sleep is to allow our bodies time to restore and repair themselves, while our brain sorts and stores new information and prunes out old information.

And this is true…but it’s only part of the story.

Exciting new research has uncovered what scientists are calling the true biological purpose of sleep: a newly discovered detoxification system of the brain known as: the glymphatic system.

Coined by Dr. Maiken Nedergaard based on its dependence upon glial brain cells and similar function to our lymphatic system—a primary detoxification system.

This remarkable system is responsible for cleansing our brains of harmful cellular by-products that, if left to accumulate, could lead to severe cognitive decline as we age.

In other words, it acts like your brain’s midnight cleaning crew.

And the most important part? Its function is highly dependent upon our quality of sleep.

Read on to learn how the glymphatic system works, exactly what type of sleep doubles its effectiveness, and what lifestyle changes you can make today to enhance brain detoxification and prevent cognitive decline.

How Your Glymphatic System Works

The Glymphatic system was discovered by a team of researchers at The University of Rochester Medical Center led by Danish researcher Dr. Maiken Nedergaard.

According to Dr. Nedergaard, your glymphatic system is made up of the interstitial fluid filled space between brain tissue cells and takes up about 20% of your brain. It is most active during natural sleep and is dedicated to detoxifying your brain’s daily cellular waste—much like a filter removes toxins from your water.[i].

What is this daily waste and why should you be concerned about it?

Your brain’s daily waste includes all the cell by-products that build up as the result of thinking, including neuro-degenerative substances such as beta-amyloid, a protein associated with Alzheimer’s disease.

This is a HUGE discovery considering our country’s lack-of-sleep epidemic and sky-rocketing rates of cognitive impairments.

According to Dr. Nedergaard, the glymphatic system is twice as active during sleep. Therefore, the key to optimizing brain detoxification is to get enough sleep.

Easy enough, except for two things:

#1: Approximately 80% of Americans are sleep deprived.

#2: The glymphatic system can only be super-charged by one type of sleep…

Natural Sleep and Your Glymphatic System

Given our nation’s sleep epidemic, considered a national health crisis by the Center’s for Disease Control, many people rely in sleep medications to get them through the night.

Though these may provide some temporary relief, there is no evidence that medication-assisted sleep can trigger glymphatic system function in the same way natural sleep does (to say nothing of their other troublesome side effects)[ii].

This breakthrough discovery of the glymphatic system makes it even more imperative that we find a way to fall asleep (and stay asleep) without medical intervention.

The 5 Best Natural Sleeping Aids to Promote Brain Detox

There are many reasons for difficulties sleeping. Below are some suggestions to help improve the quality of your sleep. If you have sleep challenges that are chronic, please consult with your healthcare practitioner and co-create a plan to help you develop a sleeping pattern that is restorative.

Lifestyle Sleep Enhancer #1: Meditation

Meditation has been shown to improve sleep, reduce stress and anxiety, and provide a host of other stress-busting health benefits.

Though meditation can take many forms—such as journaling before bed, restorative yoga, or prayer—for beginners I recommend the Headspace® app “Sleep Pack”.

These 10-minute, guided meditations offer specific exercises and advice to helping you change your relationship with sleep for the long-term.

Lifestyle Sleep Enhancer #2: Exercise

Exercise is a fantastic overall stress reducer and detoxifier for your whole body.

For maximum sleep benefit, aim for 30 minutes of moderate exercise 5 days a week, to be practiced in the morning or afternoon.

If you’re suffering from chronic fatigue or recovering from an illness, stick with lighter forms of exercise such as yoga, walking, or Qi Gong.

Lifestyle Sleep Enhancer #3: Earthing/grounding

The practice of earthing—having direct contact with the earth by walking around barefoot, swimming in the ocean, or using a grounding device, has been proven to naturally enhance sleep and reduce stress by regulating cortisol levels (your body’s stress hormone)[iii].

Experts recommend 30-40 minutes a day of “earthing” outdoors for best results.

If outdoor earthing is not an option, you can use an earthing mat—a natural mat connected to the earth via a copper wire—on your bed, your office chair, or while you exercise.

Lifestyle Sleep Enhancer #4: Acupuncture

In Traditional Chinese Medicine, sleep disorders are viewed as a sign of internal disharmony which can affect different organs or systems depending upon the type of sleep disturbance.

Trouble falling asleep, for example, may be viewed as an accumulation of heat or fire pathogens which makes the spirit restless.

Several studies have proven acupuncture’s positive effects on a variety of sleep disorders including insomnia[iv] and sleep apnea[v].

The time it takes to see results depend upon the individual and treatment plan, although many of my patients have reported improved sleep pattern after after just a few treatments.

Lifestyle Sleep Enhancer #5: Rethinking technology

Though this is certainly not an exhaustive list of lifestyle-sleep aids, I felt technology must be addressed.

Due to the sleep-disrupting, stress-inducing effects of constant notifications, social media addiction, blue light from computer and tablet screens, and controversial device radiation, I recommend everyone keep their bedroom technology-free.

This means no cell phones, tablets, gaming devices, iPods, computers, or televisions in the bedroom.

Further, if you have trouble winding down at night, shutting off devices two-hours before bed can be a game-changer.

If you must work on your computer at night, blue-blocker glasses can help keep stimuli to a minimum, in addition to the other lifestyle changes discussed above.

The Big Takeaway: There is no substitute for natural sleep

It’s true.

As much as we may want to believe otherwise, no pill, vitamin, detox cleanse, herbal concoction, or special diet can take the place of 7-9 hours of natural sleep per night.

If you struggle with sleep, my hope is that today’s information on the glymphatic system coupled with the lifestyle-based natural sleep enhancers, will help you make sleep (and your brain health) a top priority.

In health,

-Dr. Patricia

 [i] http://science.sciencemag.org/content/342/6156/373

[ii] https://www.nytimes.com/2014/01/12/opinion/sunday/goodnight-sleep-clean.html

[iii] https://www.ncbi.nlm.nih.gov/pubmed/15650465

[iv] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156618/

[v] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4834396/

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Take the “Bite” out of Kale and Other Bitter Greens with These 5 Sweet and Simple Cooking and Prep Tips
NutritionRecipesVibrant Health

Take the “Bite” out of Kale and Other Bitter Greens with These 5 Sweet and Simple Cooking and Prep Tips

by Dr. Patricia

Like most integrative doctors, I’m a big advocate of a whole foods diet that includes plenty of leafy green, antioxidant-rich superfoods, like kale.

Kale, a member of the cancer-protective brassica family1, is naturally rich in vitamins A, C, and hard-to-find vitamin K, a good plant-based source of iron with blood-building chlorophyll2, it contains a nice balance of omega-3 and omega-6 fatty acids3, and specific nutrients that support detoxification4.

In other words: kale is not just another “fad food”, it is a nutritional powerhouse that everyone should be eating more of.

Sadly, despite its numerous health benefits, people’s love affair with this leafy green giant is often cut short because of its naturally bitter flavor.

Ironically, bitter foods like kale, dandelion greens, and broccoli rabe, are usually some of the healthiest, and most detoxifying foods…if only we could get past the taste.

The good news is there are simple cooking and prep techniques that will help neutralize kale’s (and any other greens) bitterness, while maintaining—and even enhancing—its nutritional benefits.

In today’s post, we will show you 5 easy tips on how to cook and prepare kale (and other greens) that will help remove the bitter flavor while retaining, and enhancing, those precious nutrients.

Kale Bitter-Busting Tip #1: Add a little something sweet.

Sweetness counteracts bitterness—in life and in food. Try adding any of the following to your next kale sauté:

  • Raisins
  • Dried cherries
  • Splash of apple cider
  • Splash of port
  • Unsweetened coconut
  • A drizzle of raw honey or pure organic maple syrup

Kale Bitter-Busting Tip #2: Try a “secret” ingredient.

The savory, salty, “secret” fifth flavor known as umami really helps upstage that bitter bite. It works even better when combined with something sweet.

Some umami-rich accouterments include:

  • Freshly grated (preferably raw and organic if you can get it) Parmesan cheese
  • OR Pecorino Romano (for those sensitive to cow’s milk)
  • Tamari or fish sauce (look for pure fish sauce with no additives or MSG)
  • Sundried tomatoes
  • Coconut liquid aminos

Kale Bitter-Busting Tip #3: Go raw!

Something magical happens when the combination of sweet and sour dressing hits a bed of finely sliced kale.

The key is to let it to “cook”, ceviche-style, for at least a half hour. The longer you leave it, the more tender the greens become.

Here’s a simple recipe to try at home (as always, choose organic ingredients whenever possible):

Ingredients:

1 bunch Lacinato (aka dinosaur) kale. Stems removed, sliced very thin.

Dressing:

Juice of 1 lemon

2-3 tablespoons organic tamari or Bragg’s Liquid Aminos

3 tablespoons walnut, sesame, avocado, or flaxseed oil

1 tablespoon raw honey

¼ cup toasted sesame seeds, raw hemp seeds or chopped walnuts

¼ cup raisins, dried cherries, or cranberries

Procedure:
  • Place ingredients for dressing (minus the seeds or nuts) into a small jar and shake to combine.
  • Pour over kale, toss, and let marinate for at least a half-hour or overnight.
  • Sprinkle with sesame seeds, almonds, or walnuts right before eating…enjoy.

Kale Bitter-Busting Tip #4: Get friendly with ferments

Fermented, cultured, or pickled vegetables offer a wealth of naturally-occurring probiotics, can be easily made at home, AND take the bitter right out of any vegetable.

I like combining kale with red cabbage, carrot, and beet to make mine, but you can use any combination of vegetables you like using this basic procedure:

How to Make Basic Cultured Vegetables with Kale:
  1. Shred or grate (a food processor is handy here) 1 large head of red cabbage, 3 carrots, 1 beet, and 1 bunch of kale. Reserve the outer cabbage leaves as they will be rolled and placed on top of the mixture once bottled.
  2. Take ¼ of the mixture and blend with water and 2 teaspoons sea salt or Himalayan salt using a blender or food processor.
  3. Stir the blended mixture into the vegetables. At this point you can add any seasonings you desire such as dill or fennel seeds.
  4. Place the mixture in clean mason jars, roll up reserved outer cabbage leaves cigar-style and place on top of the mixture. Let sit at room temperature for 3-7 days. After 3 days taste the mixture, if you prefer a stronger “pickled” flavor, leave it for another few days.
  5. Store in the refrigerator and enjoy as a condiment with meals.

Kale Bitter-Busting Tip #5: Blend it up—troubleshooting tips for kale-smoothies-gone-wrong

For most of us, there have been many a kale smoothie that has gone oh so very wrong. The key lies in: not overdoing the amount of kale and blending the heck out of it.

Typically, you want to add only 1-2 leaves of kale with the stem removed and blend thoroughly.

Also, keep in mind the lacinato (dinosaur) kale tends to be on the milder side than a Russian or purple kale.

If the smoothie still tastes too bitter, add some additional sweetness like stevia or dates, and a little lemon or lime juice, and you’ll have yourself a delicious smoothie.

I hope these sweet tips have inspired you to try taking the bitter out of kale before giving up on it.

Your body, and your taste buds, will thank you.

-Dr. Patricia

References:

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How Stress Is Poking Holes in your Gut (and what you can do about it)
Peaceful MindVibrant Health

How Stress Is Poking Holes in your Gut (and what you can do about it)

by Dr. Patricia

When I first began writing and educating patients about Leaky Gut Syndrome and its connection to chronic disease (25+ years ago), it was not a well-known condition. I first wrote about it in The Detox Solution: The Missing Link to Radiant Health, Abundant Energy, Ideal Weight, and Peace of Mind. I had been observing it in patients for years and it made sense from a Traditional Chinese Medicine perspective. I was compelled to find current research on the subject. Thanks to pioneers such as one of my master teachers, Dr. Jeffrey Bland, the “father” of Functional Medicine, I was able to find information and solutions to help my patients.

In those days, the term “Leaky Gut” sounded like a humorous, made-up condition, the idea of a gut-brain connection was considered “out there”, and research on beneficial bacteria, candida overgrowth, and the microbiome was nearly non-existent. Although Chinese medicine had emphasized the gut-brain connection for thousands of years, these concepts were still emerging in the Western world.

Thankfully times have changed, and the very real condition of Leaky Gut Syndrome and the importance of the gut-brain connection have hit the mainstream.

But, despite all the information and research swirling around, one root cause of Leaky Gut has remained largely unrecognized.

In a word: stress.

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Rediscover Miso—Nature’s Original Superfood (with recipes!)
NutritionRecipesVibrant Health

Rediscover Miso—Nature’s Original Superfood (with recipes!)

by Dr. Patricia

Natural food trends come and go—along with their big promises and sensational health claims) but the tried and true health foods will remain popular for a few years, or even decades. But very few can claim superfood status for millenniums…

With a steady stream of new research surfacing on the importance of digestive health and the microbiome, I thought a post on the wonders of one of nature’s original superfoods would be timely.

I’m talking about good old-fashioned miso

Though its origin can’t be confirmed, miso is traditional to Japan and has been around since at least the 7th century.

It is made from fermented soybeans, or soybean/grain combinations. In the United States it is most common in soups, but has a host of other culinary uses we will explore in our recipe section below.

As a nutritionist, I recommend patients be cautious about eating too much soy. Though some forms of soy provide many health benefits, per the USDA, as of 2016 up to 94% of soybeans are genetically modified1; and highly processed soy products—such as soy protein isolate, or soy oils—can wreak havoc on digestive and hormonal health.

Organic fermented, whole soy products such as miso, tempeh, and soy sauce are the exception, and can be enjoyed with a range of health benefits.

What makes organic fermented soy so different?

Soybeans are naturally rich in nutrients, and chemicals called anti-nutrients.

Anti-nutrients act as the plant’s immune system, protecting it from disease and foraging animals.

All plants contain some anti-nutrients, but soybeans have an especially high concentration including enzyme inhibitors—which explains why most people have trouble digesting them. It’s just the plant’s way of preserving its species.

However, during a long fermentation process—as is traditional in the preparation of miso—the anti-nutrients are broken down, and the super-nutrients, such as isoflavones, are released2. It’s a phenomenal process!

Let’s explore some of the other healing properties of this oldie-but-goodie superfood

  • Miso is one of few foods with naturally occurring probiotics and prebiotics.
  • Pure, traditionally prepared miso is an excellent source of fiber, protein, and minerals.
  • It contains the ever-illusive vitamin K2, essential for maintaining healthy bones, blood, and nervous system function.
  • Unpasteurized, traditionally prepared miso is naturally rich in enzymes.
  • As a fermented, whole soy product, it has been studied for its hypoallergenic properties in people with soy allergies3.
  • In 2003, researchers at Japan’s National Cancer Center released a study  confirming frequent consumption of miso soup, and other isoflavones, was associated with a reduced risk of breast cancer4.
  • Long-term fermented miso (aged at least 180 days), has been proven to reduce tumor size and number of tumors in the lungs of rats5.

Despite its health benefits, not all miso is created equal

For an authentic, health-giving miso experience, I love South River Miso products.

They handcraft their miso in the traditional way with care, love, and meticulous attention to detail. They even make 3-year miso…the hard-to-find gold standard.

Their process, vision, and product are both pristine and inspiring.

But all these cool miso facts are kind of useless unless you know how to incorporate it into your diet, right? We’ve got you covered with three delicious and nutrient-dense miso-licious recipes… enjoy in good health!

Vegan Caesar Salad Dressing with White Miso

Serves: 2-4

Ingredients:

  • 2-3 cloves garlic
  • 1 tablespoon organic white miso
  • 2 tablespoons lemon juice
  • 1 ½ tablespoons balsamic vinegar
  • 1 tablespoon Dijon mustard
  • ½ teaspoon organic, naturally brewed soy sauce or tamari
  • 6 tablespoons extra virgin olive oil or avocado oil
  • ½ sheet of nori, torn into small pieces

Procedure:

  1. In a blender, combine garlic, miso, lemon juice, vinegar, Dijon mustard, tamari, and oil. Blend until mixture is smooth and creamy. Pour into a bowl.
  2. Add nori and mix thoroughly.

                                         

Miso Marinated Tempeh

Serves: 2

A natural foods chef taught me the secret to tasty tempeh is to let it simmer in a marinade for 15-30 minutes. This takes out its fermented flavor while infusing it with seasoning and aromatics.

Ingredients:

  • ½ cup organic apple, or pineapple juice
  • 1 tablespoon dark miso paste
  • 2 tablespoons freshly grated ginger
  • 2-3 cloves garlic, minced
  • 1-2 tablespoons organic naturally brewed soy sauce or tamari
  • 1 tablespoon organic balsamic vinegar
  • 1 package organic tempeh, cubed

Procedure:

  1. Place all ingredients, except the tempeh, in a medium sauté pan over medium/high heat.
  2. Bring the marinade to a rapid simmer, stirring the miso with a whisk to dissolve.
  3. Place the tempeh cubes in the marinade and simmer on low for 15-30 minutes, flipping occasionally for even cooking.
  4. Remove from pan. Combine with stir-fried vegetables (below) or serve over a salad or a bowl of quinoa or rice.                                                                                                                                                                                                                                                                                              

Fast Cooking, Super Healing Miso Soup

Serves: 2 as a main meal or 4 as a side dish

This is the perfect soup to throw together when you’re feeling under the weather. The key to retaining the enzymes is to gently simmer, not boil, the broth.

Ingredients:

  • 1 quart (4 cups) filtered water or bone broth
  • 1 carrot, cut into thin rounds
  • ½ cup daikon radish, julienned or matchsicks
  • 1-2 cups bok choy, kale, or spinach sliced thin
  • ½ package brown rice stick noodles (or any gluten-free, ultra-thin noodle)
  • 3-4 tablespoons miso of choice (South River’s Garlic Red Pepper highly recommended)
  • Naturally brewed soy sauce or tamari (to taste)
  • A drizzle of raw honey (optional)
  • Juice of 1 lime
  • Sliced scallions and fresh cilantro or basil to garnish

Procedure:

  1. Place the water, vegetables, and noodles into a medium soup pot and bring to a boil.
  2. Reduce heat to low and add some simmering water to a small bowl with the miso. Stir to dissolve the miso, and return the whole thing to the pot.
  3. Simmer everything together for about 10 minutes, or until the noodles and vegetables have reached desired texture.
  4. Stir in soy sauce or tamari, honey, lime juice, and garnish with scallions and fresh cilantro or basil.
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The 5 Missing Steps to Mindful Eating…
MindfulnessPeaceful Mind

The 5 Missing Steps to Mindful Eating…

by Dr. Patricia

The practice of mindful eating—being present, thankful, and focused as you eat—has become a popular way to help people slow down, lose weight, and reconnect with their food.

I am a strong believer in this approach for everyday use, and recommend it to my patients struggling with emotional eating, overeating, and food addiction.

And though much advice is given on becoming mindful while you eat, very little emphasis is given to the importance of mindful meal preparation.

Meal planning, shopping, cooking…all these steps are crucial to cultivating a successful, holistic, connected eating experience.

In today’s post, we will offer 5 Steps to developing awareness around mindful meal preparation to help you reconnect with your food at its source.

If you already practice mindful eating, these keys will only enhance your experience. And if you’ve never practiced mindfulness with regards to food, this is an excellent place to begin overcoming food disconnect for good.

Mindful Meal Preparation Step 1: Mindfulness starts with planning

A menu plan is the first step toward developing your holistic mindful eating practice.

For some, this will mean writing out a fixed menu and grocery list for the entire week, then doing one big shop.

For others, this may mean planning one day for your meals the next day, and shopping each day for whatever foods are freshest. Shopping daily is common in many European cultures where mindful meal preparation and mindful eating is a natural part of daily rhythms.

There is no wrong way to do this, the main points are:

Think about what you will eat at least one day before you will eat it.

Take the time to craft a menu that will be enjoyable and realistic for YOU to plan, shop for, to cook, AND to eat.

  • If you don’t enjoy cooking, opt for simple 20-30 minute meals.
  • If it’s the middle of winter, don’t count on finding fresh figs or heirloom tomatoes for an arugula salad.
  • Set yourself up for success based on your time, skill set, and favorite foods. For example, if you work 60 hours a week, attempting an all-raw menu at home may not be the most realistic course of action.
  • Make a grocery list at the time of menu planning and stick to it. This will help you get organized, save time and money, and keep you focused at the store.
  • Write your menu plan down so you don’t forget.

Not wild about menu planning? Then check out some of my favorite time-saving apps and menu planners:

  • The Nourished Kitchen Meal Plan Subscription offers a sample menu free, then paid subscription follows. Focus on grain-free, fermented foods.
  • Anylist is a great app for families or couples who need to collaborate on a single shopping list, with a free or a premium version that lets you set up location-specific reminders for certain items (eg: if you’re at Whole Foods and don’t want to forget your favorite almond milk).
  • 100 Days of Real Food Menu Planning offers free menu planning focus on real, whole foods.
  • Mealboard app lets you tap and add recipes from your favorite blogs or site while aggregating a grocery list and helping you budget.
  • Veggie Meal Maker offers a free 30-day subscription with a focus on vegetarian/vegan foods.

Mindful Meal Preparation Step 2: Be mindful of where you choose to shop

 

Imagine traveling through time from the 1800s to the 21st century and winding up in a modern grocery store.

Suddenly you would be surrounded by aisles and aisles of brightly package foods only identifiable by illustrations or photos on their labels, bad lighting, bad music, and only a small section dedicated to fresh foods—much of which are also packaged in plastic and Styrofoam.

Apart from feeling immediately overstimulated and confused; you wouldn’t have a CLUE how to procure your food.

If you think about it, the typical grocery store experience is indicative of food disconnect.

Here are some tips to help you shop smarter:

  • Seek out local health food and natural food stores.
    • Also, many local privately owned grocers and grocery store chains stock items from local growers.
  • Frequent local farmer’s markets.
  • Join a Community Supported Agriculture (CSA) program.
  • Look into weekly produce box programs—often offered by farms, integrative health practitioners, health food stores, or local restaurants.
  • When you do have to shop big grocery (and realistically, many of us do) stick to the perimeter, stay true to your list, and buy local and organic as much as possible.

Step 3: Be mindful of whom you support with your grocery dollars

Mindfulness starts on the farm…factory…or feedlot.

Look for produce from organic growers who nurture the land and soil through conservation efforts.

If you can find biodynamic through a farmer’s market or CSA…even better!

If you eat meat and poultry think about the welfare of the animals. Look for organic, grass-fed and finished/pasture-raised, ideally with an Animal Welfare or Certified Humane label.

The term “free range” on eggs and poultry sounds good, but is misleading. More often than not all it means is the chickens have limited access to a tiny, screened-in porch for a fixed number of hours per day.

For fish and seafood, avoid farm-raised, and look for wild fish/wild-caught, sustainable, and steer clear of endangered species.

For up-to-date info on sustainable seafood, visit seafoodwatch.org and download their app.

For more on truth in meat and dairy labeling, click over to the Environmental Working Group’s webpage on decoding meat and dairy labels.

Mindful Meal Preparation Step 4: Develop peaceful cooking habits, cook with love

Food prepared with love just tastes better and is likely a lot better for you.

A study from the University of Maryland showed that food really does taste better to us when we believe it was made by someone we love or admire1.

In addition, the late researcher, Dr. Masaru Emoto, has also done some fascinating research on the effects of positive and negative words, emotions, and music on water crystal formation2, which may explain why food prepared with love feels so different.

Since most of our food is either made up of OR is cooked with water, Dr. Emoto’s research is worth taking to heart in the kitchen.

If you have taken the time to craft a meal that suits your tastes, timeframe, and skill set, then creating a peaceful, enjoyable, and healthy atmosphere in the kitchen will naturally follow.

Here are some peaceful cooking tips:

  • Begin cooking with a thankful heart.
    • If you wish to use a mantra, try this: “Food and life are sacred, and to be enjoyed with a thankful heart and open spirit of celebration. ” I often focus on how fortunate I am to be able to have access to amazing food, a creative cooking spirit (from my Italian grandmother), and friends and family to enjoy meals with.
  • Turn off the TV.
  • Opt for silence or relaxing, uplifting music.
  • Resist the urge to multitask or talk on the phone.
  • Wear comfortable clothing that you don’t mind getting dirty.
  • If you can, cook with loved ones (yes, pets count!).
  • Enjoy a healthful, relaxing beverage while you cook, like kombucha, herbal tea, or even a glass of red wine now and then.

Julia Child had some great advice on the topic of relaxing into cooking…even if you’re a novice,

“Usually one’s cooking is better than one thinks it is. And if the food is truly vile … then the cook must simply grit her teeth and bear it with a smile—and learn from her mistakes.”

In other words, enjoy yourself and cook with an open mind and heart.

Step 5: EAT Mindfully

After all the amazing work you have done procuring and preparing your food mindfully, don’t forget to carry that mindfulness into the dining room.

For an easy get-started guide on mindful eating, I highly recommend viewing: The 7 Habits of Mindful Eating video, by author Lillian Cheung of The Harvard School of Public Health.

A Word about Eating Out

If you can’t cook, or just enjoy going to out eat many of the same steps apply.

Plan where you will eat.

Think about whom are you buying from and how are they preparing your food. What’s the atmosphere like? Do the staff seem happy? Do they enjoy their work? Do they source food sustainably?

Eat with a thankful heart and enjoy eat bite mindfully.

When you do have to grab a meal on the go, think light: light food, light attitude…and consider taking some plant-based digestive enzymes if you need them.

And remember, we can’t always control where our food comes from, but we can always be thankful for it.

There you have it, the 5 missing steps to mindful eating that will help you reconnect with your food, get organized in the kitchen, strengthen your cooking skills, and cultivate a stronger relationship with your local food community.

-Dr. Patricia

References:

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How Does Acupuncture Work?
Acupuncture

How Does Acupuncture Work?

by Dr. Patricia

When I first started practicing acupuncture in the 1980s, the most frequent question asked by patients was “does acupuncture really work?”

These days, thanks to advances in research, medical endorsements, and plenty of positive press, the conversation has changed from “does acupuncture work?” to “how does acupuncture work?”

Up until recently, its profound effects could only be described by explaining the Traditional Chinese Medicine principle of “Qi”—the energy or “life force” that flows through our body, organs, and systems. If our qi is balanced, we experience health, if it is imbalanced—too strong or too weak—in one organ or system, we experience disharmony that leads to disease.

For some patients in those early years, the explanation of Qi theory was enough…or at least enough to sustain them until they experienced results from their treatments. But for others it was a tough concept to grasp, especially in Western culture where we have such reverence for the tangible, explainable, and scientific.

Fast-forward to present-day, and neural imaging and advanced anatomical research is proving the science behind the how acupuncture works on a physiological level.

In today’s post, we will step away from Qi theory and instead look at the hard-science behind how acupuncture works to treat disease.

The Mechanics on How an Acupuncture Treatment Works

If you have already experienced acupuncture, go ahead and skip to the next section, but for those who haven’t, here are the mechanics behind how an acupuncture treatment works:

  • An acupuncture session starts with a thorough intake including health history, tongue diagnosis (where we look for specific signs of health status by observing the shape, size, and color of your tongue), and pulse taking.
  • After that, the patient lies on a treatment table (like a massage table) and the acupuncturist inserts hair-thin needles into specific acupuncture points on the skin.
  • These acupuncture points all correspond to specific organs in the body which are connected through your meridian system—think of it as an invisible pathway of energy running through your body.
  • The needles are placed on acupuncture points to re-balance the Qi of your systems and organs. Though it may sound painful, the needles are so thin you typically feel nothing more than a firm to gentle tap on the skin.
  • Then the patient is asked to rest and relax (and it is relaxing) while the needles do their work.
  • After some time has passed (usually 20-35 minutes) the needles are removed and, unless the acupuncturist determines otherwise, the treatment is complete.

Patients almost always leave feeling deeply relaxed, re-balanced, pain-free, and often more energetic than when they arrived.

Now that you know the mechanics of a treatment, let’s look at the physiology and science behind how those needles work their magic.

Korean Study Proves the Meridian System Exists on Physical Level

As mentioned above, Meridians are the energy pathways that connect the Qi to the different acupuncture in relation to the organs and systems of the body.

For example, if you were suffering from asthma your acupuncturist may place needles along the lung meridian point (among others) to balance that lung energy.

Meridian theory has always been difficult for the Western population to grasp, as Meridians could never be measured on a physical, anatomical basis…until 2013 when Korean researchers began proving the existence of Meridians through a newly discovered system coined: The Primo Vascular System or PVS1.

Researchers from the study state:

“The PVS is a previously unknown system that integrates the features of the cardiovascular, nervous, immune, and hormonal systems. It also provides a physical substrate for the acupuncture points and meridians….

“We propose a new vision of the anatomical basis for the PVS and the vital energy—called “Qi”—as an electromagnetic wave that is involved very closely with the DNA in the PVS. DNA provides genetic information and it functions as a store of information that can be obtained from the electromagnetic fields of the environment.”

The new research on the Primo Vascular System’s existence is an exciting development in validating an age-old Eastern philosophy in the West; but there is more science to back up how acupuncture works on specific ailments, let’s look at this now.

How Acupuncture Re-patterns Your Brain to Feel Less Pain

Pain and musculoskeletal conditions, are one of the top reasons people seek acupuncture, and they are also the most documented conditions in which acupuncture has proven effective.

But, how does acupuncture work, physiologically, on pain?

Neural imagining research, such as reported by Autonomic Neuroscience2, have shown acupuncture produces specific changes in the regions of the brain that control and process pain. Other studies from the American Pain Society3 found similar results for pain, but also cognitive and sensory function, and research using MRIs found the same results held true for patients with carpal tunnel syndrome4.

How Acupuncture Relieves Stress and Stress-Related Conditions

Stress relief is another top reason people receive acupuncture. As we have talked about in previous posts, stress lies at the root of nearly all chronic degenerative disease.

A study conducted by medical researchers at Georgetown University5 showed acupuncture works on balancing the stress response by reducing the levels of a specific protein (protein neuropeptide Y (NPY) linked to the fight-or-flight response and chronic stress.

Acupuncture has also been proven to increase your body’s production of endorphins and other feel good hormones and chemicals, while reducing stress hormones like cortisol, which also explains the relaxing and rejuvenating sensations patients experience from treatment.

Given the role chronic stress plays in nearly all disease, the findings of these studies are significant as they prove acupuncture’s beneficial effects on nearly all types of chronic disease.

How Does Acupuncture Work for Fertility?

Acupuncture treatments for enhancing fertility have become popular among individuals and couples suffering from infertility.

It is so popular that many Western reproductive health experts often refer patients to acupuncturists when modern science fails.

Case in point: a 2002 German study of 160 women published in the Reproductive Health Journal of Fertility and Sterility found that when acupuncture was added to traditional In Vitro Fertilization procedures, their effectiveness was substantially increased (34 pregnancies in the acupuncture IVF group, vs 21 pregnancies in the IVF-only group)6.

But how does acupuncture enhance fertility in men and women?

Studies have shown acupuncture can alter the release of various hormones associated with fertility, such as prolactin, oxytocin, luteinizing and growth hormone, and modulate thyroid function7 8 9. This, coupled with the stress-reducing affects which also affect hormones, goes a long way to explaining the connection between acupuncture success with fertility in men and women.

What Other Conditions Has Acupuncture Been Proven to Work For?

We touched on how acupuncture works on the top conditions it is sought out for. However, there is so much more to the story.

In 2003 the World Health Organization published a report entitled: “Acupuncture: Review and Analysis of Reports on Controlled Clinical Trial”10 on the efficacy of acupuncture in treating over 100 conditions including:

  • Adverse reactions to radiotherapy and/or chemotherapy
  • Allergic rhinitis (including hay fever)
  • Biliary colic
  • Depression (including depressive neurosis and depression following stroke)
  • Dysentery, acute bacillary
  • Dysmenorrhoea, primary
  • Epigastralgia, acute (in peptic ulcer, acute and chronic gastritis, and gastrospasm)
  • Facial pain (including craniomandibular disorders)
  • Headache
  • Hypertension, essential
  • Hypotension, primary
  • Induction of labour
  • Knee pain
  • Leukopenia
  • Low back pain
  • Malposition of fetus, correction of
  • Morning sickness
  • Nausea and vomiting
  • Neck pain
  • Pain in dentistry (including dental pain and temporomandibular dysfunction)
  • Periarthritis of shoulder
  • Postoperative pain
  • Renal colic
  • Rheumatoid arthritis
  • Sciatica
  • Sprain
  • Stroke
  • Tennis elbow

It has been such an honor to observe the resolution of these, and countless other ailments in my patients and colleagues throughout my 30+ years in practice.

Today, the scientific part of my brain loves reading and sharing the latest research behind the why and how acupuncture works. And the other part me that originally fell in love with Chinese Medicine over 30 years ago, still connects with the theory of energetic medicine; the Qi, the meridian system, and the profound impact of the energetic body/life force on the physiology of all living things. I continued to be amazed with the profound effects that acupuncture has on my patients, my animals, and myself.

I hope today’s post has helped you see the validity of acupuncture and Traditional Chinese Medicine in a whole new light. I am continually amazed at the results I see in patients, and I hope this post has provided insights as to the “mystery” of acupuncture in a whole new light.

-Dr. Patricia

References:

 

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The Easiest Way to Stop Negative Thinking in Its Tracks
Thoughts

The Easiest Way to Stop Negative Thinking in Its Tracks

by Dr. Patricia

Have you ever tried to stop thinking negative, or to start replacing negative thoughts with positive thoughts?

Though it seems simple enough, in reality it can be a seriously tough task to accomplish.

Why?

Because your thoughts are invisible.

No one knows what’s going on in your head except you, and unless you voice or otherwise express those thoughts, they have very little tangible outcomes.

Even the great meditation masters will tell you it is futile to try and stop or control your thoughts. Rather, the goal is to become an observer of them—and even that takes a good deal of training.

Today I would like to make the radical suggestion that if you want to create more positivity and happiness in your life, that you STOP trying to change or control your negative thinking.

And instead focus on changing something more tangible: your words.

More specifically: Focus on refraining from complaining.

In today’s post we’ll cover how refraining from complaining can help you build a better brain, reduce common acute and chronic health ailments, and dramatically reduce negative thinking and self-judgment.

How Complaining Slowly Erodes Your Health, Happiness, and Hope

Just utter the word “complain” out loud and you’ll notice it carries an unmistakably whiney tone.

But despite that, complaint has become a chronic communication medium in our society. It’s so rampant that research has shown people complain an average of one time a minute1 in every conversation.

Add up all the conversations you have in a day, week, month, and year and that’s a whole lot of negativity entering and leaving your consciousness.

Plus, complaining is wickedly addictive, widely accepted, AND loves company. Which makes breaking the habit a unique challenge.

However, new research tells us that despite its normalization in modern society, complaint is actually harming our brains and ruining our health.

The Little-Known Health Consequences of Complaining

Complaining is not unlike other unhealthy habits.

Just like smoking or excessive drinking, it signals a pleasure center in our brains and triggers the release of the stress-relieving hormone cortisol, giving us a temporary feeling of happiness…followed by an inevitable crash.

And, just like smoking or drinking, complaint loves company which is why so many relationships are built upon common gripes.

But make no mistake, just because it feels good doesn’t mean it’s good for you.

So, how detrimental is complaining to your health?

Let’s start with how complaining leads to brain damage and memory loss.

According to research from Stanford University2, the stress caused by complaining literally shrinks your hippocampus—the part of your brain connected to the limbic system critical to memory, problem solving and spatial navigation.

It’s also one of the main areas of the brain affected by Alzheimer’s disease.

Brain damage and memory loss aside, as we touched on earlier complaining also stimulates the release of cortisol from our adrenal glands3.

Cortisol, known as “the stress hormone” is the same hormone released during fight or flight. It is a beneficial hormone critical for human survival, but…

…when released too frequently it depletes your adrenals and upsets your immune system leading to a slew of health conditions including:

  •         Impaired immunity
  •         High cholesterol
  •         Heart disease
  •         Diabetes
  •         Obesity
  •         Autoimmune disease
  •         Sleep conditions
  •         Emotional imbalances
  •         Exhaustion and fatigue
  •         Premature aging
  •         …the list goes on and on

Complaining is also a sneaky energy-stealer that will trap you in a downward spiral of negativity and fatigue (until you become aware of it).

Fortunately, there are 3 specific steps you can take to break the complaint cycle and protect your physical and mental health.

I call it the 30-Day Refraining from Complaining Challenge, and here’s how to do it step-by-step.

Step 1: Develop New Awareness, Attitude, and Creativity

“Everything can be taken from a man but one thing; the last of the human freedoms — to choose one’s attitude in any given set of circumstances, to choose one’s own way.” -Dr. Victor Frankl, Professor of Psychology and Neurology and Author of “Man’s Search for Meaning”.

You can’t change what you aren’t aware of. And because of its prevalence, complaining can be a tricky habit to detect.

The good news is, just by reading this blog post you have now become more aware of how complaining may be sneaking into your life.

So, what should you do when you catch yourself complaining?

First, be grateful! Because you’ve developed enough awareness to notice.

Second, shift your attitude away from complaining, negativity, or self-pity, to an attitude of gratitude. You’ve already started by being grateful for your awareness, now just take it a step further and ask yourself:

“What can I be grateful for in this moment and how can I change my words to reflect that attitude?”

For example, let’s say your child ate too much birthday cake at a party and was up all night with a stomach ache.

An attitude of complaining would manifest words like, “Oh my gosh, I’m so TIRED. My kid kept me up all night because he couldn’t control himself at a party. I should have never let him go.”

Whereas an attitude of gratitude would manifest words more like, “My son was up with a stomach ache last night, but I’m thankful he’s feeling better today. I’ll need to get some extra rest later.”

It may feel a little awkward and un-genuine at first (most new endeavors do), but as you rewire your brain through practice, you’ll find that gratitude will naturally crowd out complaining.

The final step in cultivating your awareness is to pay attention to those who attempt to pull you into their pity parties.

Though empathy is key in any relationship, it is important you take steps to break any “unholy” agreements with friends or co-workers.

That doesn’t mean you get preachy or judgmental of others, you simply inform them of your new perspective and refrain from engaging in the behavior you wish to change in yourself.

And as you stick to your guns, these relationships will either make a positive shift or dissolve in response to your outlook on life. Either way, you win.

Step 1 Action Items:

  •         Start by becoming aware of your complaints.
  •         Adopt an attitude of gratitude (a gratitude journal where you write down 5-20 things you’re grateful for each day can be helpful here).
  •         Next practice re-phrasing complaints in the spirit of gratitude as outlined above.
  •         Finally, beware of chronic complainers around you and disengage in those agreements and behavior.

Step 2: Understand the Difference Between Complaining and Relaying Information

Yes, there is a difference and it’s a lot like the difference between observations and judgments.

A judgment has an emotionally-charged feeling attached to it, an observation does not.

A complaint carries a victim mentality with it, a relaying of information does not.

The person with an attitude of complaint always feels as though she is having something “done to her” or “forced upon her”. For example: “I’m just so upset, the accident on the freeway made me late for work again.”

Conversely, the person with the attitude of gratitude is able to relay information and observations without a negative emotional component. For instance: “Looks like we’ll have rain again today. I’m glad the plants are so happy.” Or “Yes, I was late because of the accident on the freeway. I know to give myself more time on the drive to work from now on.”

Changing this takes a small shift in perspective from feeling “acted upon” by circumstances, to being empowered by gratitude to change our reactions to our circumstances or change what we can control.

Step 2 Action Items:

  •         Practice observing circumstances and relaying information as information without negativity. If you can incorporate gratitude into the mix, even better.

Step 3: Find a Like-Minded Buddy

Years ago, we initiated a voluntary 30 Day Refraining from Complaining Challenge at Santa Monica Wellness Center among staff, patients, colleagues, and friends—even the UPS man was part of it.

Though this was no small challenge for those involved, it ended up being easier than anticipated because of the group support.

The group dynamic matters here because when you decide to shift an ingrained pattern, like complaining, it can leave you feeling vulnerable and isolated—especially if you have built relationships or a social circle based on complaint.

For us, the group served as a safe haven as we learned to adjust our awareness, tweak our words, and start to change the way we expressed ourselves.

Your support system will also help you weather the temporary, yet inevitable discomfort that comes along with making a big change.

Remember, discomfort doesn’t mean something “bad” is happening—just like when you experience muscle soreness after a challenging workout, it’s just a natural part of the transformation process.

And for many people, there will be a feeling of emptiness, a void…and that’s okay. I believe Dr. Frankl, whom I quoted above, explained this best:

“Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” -Dr. Victor Frankl

Step 3 Action Steps:

  •         Partner up with a buddy or create a group challenge at work, on social media, or within your own family.
  •         Be sure and touch in with your buddy or group at least daily for support and inspiration.
  •         Repeat for 30 days, and see what happens…

What Can You Expect After 30-Days of Less Complaining?

After working with patients, family, and friends on this topic for years I have observed the following miraculous benefits of 30-Day Refraining from Complaining Challenge:

  •         Improved digestion
  •         Feelings of contentment
  •         Less stress and anxiety
  •         Better sleep
  •         Healthier relationships
  •         Increased positive thinking and self talk
  •         Reduced blood pressure
  •         Reduced cravings for sugar and processed foods
  •         Greater self-acceptance
  •         More rewarding relationships
  •         Improved focus, memory, and concentration
  •         Weight-loss
  •         An overall improved outlook on life

I often share with patients how thoughts can be the most harmful “toxins” of all…but that doesn’t mean they always need to be addressed directly.

There’s a strategy in Traditional Chinese Medicine known as “circling the dragon,” where we surround a painful spot with acupuncture needles to facilitate its release. We don’t drive needles directly into the sore spot (ouch!), rather let the surrounding needles do the work, which they do very effectively.

The same principle and strategy apply here.

As you clothe your negative thoughts and complaints in gratitude, friendship, and intention you will find your thoughts begin to mirror your words, and happiness, health, and peace will be your reward.

In health,

-Dr. Patricia

References:

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The Health Hazards of Sunscreen (and Health Benefits of Sunshine) Exposed
Radiant BeautySkin Care

The Health Hazards of Sunscreen (and Health Benefits of Sunshine) Exposed

by Dr. Patricia

Sunscreens have long been revered as our saving grace from skin cancer, premature aging, and sun damaged skin.

But recent warnings against the use of chemical-based sunscreens, including those released by Consumer Reports, the American Academy of Pediatrics, and the Environmental Working Group (EWG), along with the rising epidemic of Vitamin D deficiency, have left people with more questions than answers on the topic of sun safety.

  • Do you risk it and go without?
  • And, considering the real risk of Vitamin D deficiency, is going without as big a risk as we have been led to believe?
  • Are certain brands of sunscreens or sunscreen ingredients safer than others?
  • Which brands are truly “natural” …and does “natural” actually work?

As a long-time resident of California and lover of all things sunshine and skincare, this topic is near and dear to my heart.

Join me as we answer all these questions (and more) and shine a new light on both the health hazards of sunscreens and the undervalued health benefits of sunshine.

Too Much Sun Exposure Can Cause Cancer…But Too Little Causes Cancer Too

A few years ago, no one would have questioned the use of sunscreen as an effective method of preventing skin cancer. Unfortunately, we were encouraged to take this advice to an extreme; covering up with hats and SPF-protective clothing and applying high-SPF sunscreens any time we ventured outside.

However, due a rise in conditions related to Vitamin-D deficiency—including cancer1, depression2, and heart disease3, that wisdom is now being questioned.

How Much Sun Exposure is Healthy?

There is no magic number in this regard, and recommendations differ for everyone based on several factors including:

  • Your skin type and color
  • The amount of skin you expose
  • Your geographical location
  • The time of year
  • The time of day
  • The season
  • You family history

For example, a light-skinned person may only require 10 minutes a day of unprotected sun to reap the optimal amount of Vitamin D, whereas a very dark skinned person may require 2 hours of unprotected sun…or more.

To find out the best amount of sunshine you, talk with your healthcare practitioner or visit the Vitamin D Council’s website for a chart that can help you calculate your needs based on the factors listed above.

What is Lurking in Your Typical Chemical Sunscreen?

Despite what we might believe, the FDA has very little regulation and jurisdiction over ingredients used in common skin care products, including sunscreen, as most of their resources are spent focusing on Food and Drugs.

What does this mean for the consumer? It means we have multibillion dollar, profit-driven, largely chemically-based industry left to police themselves on safety, testing, and disclosing adverse effects.

And though you may not think of skin care ingredients in the same way as food or medicine, the truth is everything you put into your skin winds up in your body. So, the ingredients in common skin care products are often a bigger source of carcinogenic toxins than what we find in our food supply.

Thankfully, consumer-watchdog organizations like the Environmental Working Group have tasked themselves with monitoring the skincare industry and educating consumers on the potentially harmful ingredients lurking in their everyday skin care products.

There have been numerous books written detailing the thousands of harmful chemicals found in personal care products, but the two big offenders when it comes to sunscreen are:

  • Vitamin A (retinyl palmitate)
  • Oxybenzone

Though Vitamin A appears to be a natural ingredient, a federal study revealed the Retinyl Palmitate form has been shown to increase the incidence of lesions and skin cancers in animals when exposed to sunlight4.

Thanks to the efforts of watchdog groups like EWG, use of this ingredient has decreased substantially in the last seven years, but it is still found in many chemical-based sunscreens.

Our second offender: Oxybenzone is heavily used in the sunscreen industry as a UV filter. Pick up any sunscreen at the local drug store (and even in health food stores–often with the word “natural” on the label) and it will probably list oxybenzone as an active ingredient. However, despite its effectiveness and common use, it has been shown to be an allergen and hormone disruptor5—which is particularly bad for women and children.

Other commonly used chemical UV filters: Octinoxate (Octylmethoxycinnamate) and Homosalate have also shown to have hormone-disrupting effects, with Octinoxate showing alteration effects on thyroid and behavior in animal studies5.

In addition to these harmful UV filters, popular sunscreen brands also contain a variety of controversial chemicals and preservatives, such as parabens, fragrances, and propylene glycol, that have not been proven safe for repeated use, and many of them banned in other countries.

Thankfully, in addition to covering up, there is an effective, completely natural alternative to chemical-based sunscreens…and it’s affordable too.

Minerals: The Ultimate Natural Sunscreen

Mineral-based sunscreens, now widely available in a variety of brands, offer a safe, natural, and effective alternative to chemical-based lotions.

The active natural ingredient in these products is typically Zinc Oxide (preferred) or Titanium Oxide, which create a natural barrier between your skin and sun, are sweat-resistant, and biodegradable so they’re safe for the oceans and coral too.

There are three things to keep in mind when choosing a mineral-based sunscreen:

  1. Some brands can leave a white film on your skin, which is a natural effect of the minerals. To avoid this, look for brands with the “very emollient” claim or try tinted products.
  2. Even mineral-based sunscreens can be full of sneaky chemicals, so it pays to read labels and choose products with the shortest lists of ingredients. Some trusted brands include: Suntegrity, MyChelle, Badger, Alba, Bullfrog, and Babyganics.
  3. There is some safety concern about the compounding effects of applying nano-based mineral sunscreens to your skin. However, you can avoid this by choosing non-nano brands, such as those recommended in the Environmental Working Group’s Guide to Sunscreens.

Given their proven effectiveness, availability, natural sourcing, affordability, and safety record, I highly recommend trading in your traditional sunscreens for a mineral-based product. Just remember to read the labels to ensure you are getting a clean, chemical-free product.

My favorite brands I personally use are:

I love the tint, moisturizer, and feel of these products and I don’t need to use any foundation with them.

Are Mineral-Based Sunscreen Sprays Also Safe?

Mineral-based sunscreens are believed to be safe…however, after years of treating lung issues in people I do have a differing opinion on this…

Though they have not raised health concerns or been issued warnings like their chemical-based cousins, the use of mineral sunscreen sprays is still new.

Therefore, given that even naturally-occurring substances can be harmful if inhaled, I would stick with the lotion-based screens—especially with children or those with lung issues.

Other Natural Sunscreen Alternatives

If mineral-based sunscreens aren’t your thing, there is still a lot you can do to protect your skin from the sun while still reaping its health benefits.

  • Cover up—by using a hat and/or light long-sleeved clothing. I would personally skip the SPF clothing in favor of getting more Vitamin D, unless you have a concerning history of skin cancer in your family.
  • Find shade—this way you will get a safe level of sunshine without overdoing it.
  • Avoid the hottest times of day—for obvious reasons.
  • Check the Weather Channel for UV information—some sunny days are stronger than others and the Weather Channel can help you plan accordingly.

Hats and Your Pineal Gland

Hats are a great way to help protect your face and head from too much sun, BUT as with sunscreen, you don’t want to overuse them.

Why? Because hats cover your pineal gland—a light-sensitive endocrine gland located in the center of your brain around eye-level. The pineal is a fascinating little gland made up of light-sensitive tissue, like our eyes, and produces melatonin which controls our sleep cycle, also known as the circadian rhythm.

So, even if you love hats, make it a point to give your pineal gland at least 30 minutes of unfiltered sunshine daily for optimal sleep.

The Bountiful Health Benefits of Just Enough Sunshine

Avoiding Vitamin D deficiency is the most obvious benefit of getting enough unfiltered sunshine, but there are so many more reasons to embrace the sun including:

  • Prevention of certain types of cancer6
  • It serves as a natural anti-depressant and improves mental well-being7
  • Improvement in your sleep cycle8
  • Clears up skin issues such as psoriasis9
  • It Helps build strong bones10
  • May reduce your risk of diabetes and metabolic syndrome11
  • Enhanced immunity12
  • Reduced risk of asthma in children13
  • Reduced inflammation14
  • It has also been suggested that children who spend more time outdoors grow more because of increased exposure to vitamin D in sunlight.

To Summarize

  • We all need a certain amount of unfiltered sunshine daily for optimal Vitamin D levels and a host of other health benefits, including prevention of cancer and heart disease.
  • You can discover how much daily sun exposure you need by talking with your healthcare practitioner or visiting the Vitamin D council’s website for a table and more information.
  • Avoid chemical-based sunscreens that often contain carcinogens and hormonal disrupting chemicals, and opt for mineral-based sunscreens (the fewer ingredients the better).
  • Cover up as another way to get more Vitamin D without getting too much sun. Opt for SPF-free clothing for more Vitamin D benefit.
  • Expose your pineal gland to sunlight by taking off your hat for at least 30 minutes a day.
  • Visit the Environmental Working Group’s website at: http://www.ewg.org/sunscreen/ for their latest recommendations on healthy sunscreens and other sun safety tips.

Wishing your health, happiness, and sunshine this summer!

-Dr. Patricia

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Green Tea or Matcha? What You Need to Know
RecipesVibrant Health

Green Tea or Matcha? What You Need to Know

by Dr. Patricia

As a doctor and student of Traditional Chinese Medicine, I have been a green tea afficionado for over 25 years. I enjoy the astringent, grassy flavor and its balancing effect on energy and focus.

Green tea, and its whole-leaf cousin, matcha have been consumed by Asian cultures for centuries. To date, millions of people in the East and West enjoy green tea as part of a healthy lifestyle.

Due to the superior health and longevity of the Japanese culture (in which green tea is a staple of the traditional diet), green tea has been the subject of many scientific studies over the past ten years.

The antioxidant polyphenols in green tea, known as catechins, have been studied for numerous health benefits, from preventing cancer to improving cognitive function.

Matcha, the whole powdered form of green tea, has become a recent phenomenon in Western culture. And has been touted the “ultimate” green tea.

But, is one really better than the other?

In today’s post we’ll sift through the hype and examine the science and proven benefits behind each type of tea.

In the end, I hope to settle the modern-American-tea-lover’s dilemma of: green tea or matcha?

Health benefits of drinking green tea

In addition to traditional uses, there are dozens of studies proving green tea’s value as one of planet Earth’s healthiest and most antioxidant-rich beverages.

The polyphenols contained in green tea, such as epigallo-catechin gallate (commonly known as ECGC), have been proven effective for:

  • Anti-cancer benefits as chemoprotective agents1
  • Reducing the risk of hypertension by up to 46%2
  • Reducing body fat by 19.6% in habitual tea drinkers3
  • Maintaining overall cardiovascular and metabolic health4
  • Metabolic syndrome5
  • Reducing the risk of cognitive impairment6
  • Reducing the risk of several types of cancers7,—including breast, ovarian, prostate8, bladder9, pancreatic10, and colon cancers11.
  • Genital warts12—a green-tea-containing ointment, has been FDA-approved for their treatment.

Though many claims are made about green tea’s effectiveness for weight-loss, the scientific community still considers weight-loss evidence to be inconclusive.

Based on traditional use and scientific studies, green tea is undoubtedly a healthful, medicinal, longevity-enhancing beverage. But how does it stack up against matcha?

Health benefits of drinking matcha

When you drink matcha, you consume green tea in its most whole, concentrated form. In fact, matcha is the only type of tea in which the whole leaf is consumed.

The subject of the sacred Japanese tea ceremony, and favored beverage of enlightened monks and ancient samurai warriors, matcha packs a powerful punch of health benefits.

But is matcha really so superior to green tea?

In relation to antioxidant benefits, research suggests YES it is.

A comparison study conducted by researchers from the University of Colorado Springs, published in the Journal of Chromatography, reported the concentration of EGCG from matcha is 137 times greater than that of China Green Tips green tea, and at least three times higher than other types of green tea14.

  • Matcha has been shown to improve cholesterol in animal trials15.
  • Matcha promotes calmness and peace of mind while maintaining alertness.
    • This is due to its naturally-occurring amino acid, L-theanine. Thus, matcha has been used by Japanese monks for centuries to enhance lengthy meditation practices.
  • Provides a healthy energy boost, without the caffeine jitters.
    • This is believed to be due to the combination of vitamins, trace minerals, and caffeine, balanced by the L-theanine.
  • A good source of nutritious, detoxifying chlorophyll.
    • Matcha leaves are grown in the shade which concentrates their chlorophyll. Chlorophyll is naturally rich in magnesium, vitamin K, and antioxidants.
  • Matcha is more versatile than green tea
    • If you wish to reap the health benefits of green tea, but aren’t big on its flavor, you can blend matcha into smoothies, or add it to dressings and sauces.

    • Controversy over green tea safety: the facts about liver failure and lead

    Despite green tea’s numerous benefits and centuries-proven safety record, there has been recent controversy over incidents of liver injury and lead content.

    Let’s look at the liver injury issue first.

    Some cases of liver injury have occurred in people taking high-dose green tea supplements—often found in weight-loss products.

    According to The National Center for Complementary and Integrative Health16, incidents of liver injury are rare and drinking green tea is considered safe for most people.

    To safely enjoy the health benefits of green tea, they recommend keeping consumption to under five cups a day. And if you have a liver ailment, it is advisable to stick with tea and steer clear of concentrated supplements (check with a licensed practitioner).

    Green tea and matcha can also interact with some medications. Visit the above link on safety for a full list of possible interactions and safety precautions.

    Now, onto concerns about lead.

    Due to heavy pollution from coal plants in China, (where the majority of the world’s green tea is grown) many varieties have begun testing positive for lead.

    This varies widely from tea to tea depending on where and how it is grown.

    According to a report from Consumer Lab, green tea grown in Japan tests for extremely low to no levels of lead compared with tea grown in China17.

    The good news is, even if you drink green tea grown in China, most if not all the lead remains in the leaves and is filtered out by a tea bag.

    The actual tea liquid contains very little if any lead. So unless you are eating the leaves and/or drinking copious amounts a day (say more than 5 cups) there isn’t much to worry about.

    What about matcha?

    The majority of the world’s matcha is grown in Japan where lead pollution is not a big issue. So you can drink whole leaf matcha without concerns.

    Like everything, enjoy your tea in moderate amounts.

    Tea or supplement?

    Since green tea and matcha have benefited people for centuries as infusions, I generally encourage my patients to follow suit and drink the tea.

    However, for some a high quality, organic supplement can make getting enough of the tea’s antioxidants and other nutrients easier.

    To be clear, green tea supplements are considered safe, unless you have a liver issue or are taking an extremely high or concentrated dose.

    I suggest speaking with your practitioner to find out the best source or amounts for your health goals.

    My favorite brands

    For green tea, look for fresh, organic, pure green tea without any additives or “natural flavors”.

    For authentic Japanese matcha, I enjoy DoMatch Organic Second Harvest.

    So…green tea or matcha?

    Though matcha contains more ECGC than green tea, both types of tea have been proven beneficial in maintaining overall health and preventing disease.

    As the ancient Chinese proverb suggests: “Drinking a daily cup of tea will surely starve the apothecary.”

    My advice: if you like green tea drink organic green tea, if you like matcha drink authentic Japanese-grown matcha, if you enjoy a little of both…even better.

    Cheers!

    -Dr. Patricia

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    10 Delicious Ways to Drink More Water (solutions for the well-meaning and forgetful)
    NutritionVibrant Health

    10 Delicious Ways to Drink More Water (solutions for the well-meaning and forgetful)

    by Dr. Patricia

    You’ve heard it so many times. Drink more water and you will be healthier.

    And you want to. In fact, you have every intention of doing so.

    You may have purchased a variety of beautiful water bottles to complement your sincere hydration goals. You may have invested in a state-of-the-art water filtration system and/or tried many brands of water, hoping to be inspired to develop the habit of hydrating with ease on a daily basis.

    But how many of us manage to stick to our drink-more-water-mantras for the long-term?

    It’s a challenge I hear about from my patients every day, which inspired me to start writing down all the various recommendations I have given to patients throughout the years on how to drink more water.

    Today’s post, 10 Delicious Ways to Drink More Water (solutions for the well-meaning and forgetful), includes delicious, easy, and healthy ways to end your internal water challenges for good and start reaping the health and beauty benefits of optimal hydration.

    What science says about how much water you should drink may surprise you

    When it comes to water and the human body, scientists agree on the following:

    • The human body is made up of 80-85% water.
    • A human being can survive only 3 days without water.
    • Like air and food, we literally can’t live without it.

    But, the question of how much water a person should drink daily is still very much unproven.

    You’ve heard the recommendations, 8 glasses per day, drink half your weight in ounces, drink until your urine is clear…

    I wish I could show you the science behind these recommendations, but guess what? I can’t!

    No study or scientist has proven the optimal amount of water for human beings to consume daily.

    We all live in different climates, have different body compositions, eat different diets with varying amounts of salt, diuretics, alcohol, and water-containing foods; we all exercise different amounts and perspire at different rates, and medications and illness also play a role in our hydration levels.

    Given the individuality of humans and our environments, it’s no wonder science has not been able to come to a conclusion.

    If you need a solid number to go on, I’d suggest talking with your practitioner OR experimenting with different amounts of water and listening to your body.

    Word to the wise-water enthusiast: as you begin to drink more water, you will have to use the bathroom more often. This will even out as your body adjusts to your new water intake. But until then, plan accordingly.

    Proven ways water can help you stay healthier

    Despite the fact science can’t tell us how much to drink, it has proven the following health benefits of drinking more water.

    • Drinking more water supports healthy weight and weight-loss—studies have proven that adequate water helps your stomach feel full and satisfied so you eat less 1.

    Test it out for yourself the next time you get the munchies: drink a glass of water before chowing down and wait 10 or 15 minutes to see if it satiates your hunger.

    Along this same theme, another study reported by ABC news2, proved that people who consume a brothy soup before a meal eat 20% less than those who do not.

    The principle is the same, take liquid first and you’ll eat a smaller meal.

    • Water keeps your bowels functioning optimally—the colon relies on water to help it move efficiently and comfortably. When not enough fluid is present, constipation and hard, dry, painful stools result.

    This is why many fiber supplements, such as psyllium, should be taken with water. The two work hand-in-hand to sweep and flush out waste.

    • Water helps improve brain and cognitive function—studies have shown that just a 2% rate of dehydration can lead to cognitive impairments including reduced memory and attention3.
    • Maintains normal fluid balance—which improves circulation, digestion, absorption, creation of saliva, nutrient transport, muscle health, and body temperature.
    • Boosts your body’s detoxification by supporting healthy kidneys—the kidneys are key organs of elimination, but cannot function properly without enough water.

    In Traditional Chinese Medicine the kidneys are associated with the Water element; and have a direct relationship to the health of the bones, organs of fertility, hair, and ears.

    • Water helps maintain normal blood pressure and promotes alertness—the relationship between hypertension and chronic dehydration has been long-known. But researchers at Vanderbilt University found that plain old water increases the activity of the sympathetic nervous system which helps promote alertness and greater focus4.

    So, water is important! Now onto the 10 delicious ways to get more of it…

    1. Bored with plain water? Just add fruit.

    This is an old trick spas used to encourage patrons to hydrate after massages.

    You can buy fruit-infused water, OR just add a few slices of fresh, organic fruit, vegetables, or herbs to room temperature water.

    The natural flavors infuse within minutes, and you can enjoy a spa-like experience anywhere you go.

    Once you find your favorite combo the stuff is deliciously addictive.

    Need some inspiration? Here are some ideas to try:

    • Strawberry, orange, and lime
    • Lemon and a sprig of fresh rosemary
    • Peaches with plums or raspberries
    • Cucumber, orange, and mint
    • Peeled grapefruit (the rind is too bitter), or orange (peel on) with fresh basil
    • Raspberry with lemon or lime
    • Watermelon, cucumber and mint
    • If you can find chocolate mint at your farmer’s market, it is lovely paired with raspberries or orange.

    2. Craving something sweet? Try this nearly zero-calorie, naturally-sweetened lemonade.

    This is one my favorite ways to drink more water and it take no time to make.

    Homemade Stevia Lemonade or Limeade

    Yield: 1 Quart

    Ingredients:

    Juice of 4-6 lemons or limes (depending on size and your desired tartness)

    3-6 packets (to taste) pure Stevia or Stevia with inulin such a SweetLeaf® (the stevia dissolves perfectly in room temperature water)

    4 cups purified water

    Procedure:

    Mix, shake, and enjoy.

    3. Can’t remember to drink enough? There’s an app for that.

    Try Waterlogged for iPhone, Water Your Body for Android, or set alarms on your phone or computer.

    4. Start your day off hydrated.

    Many patients report how they “know they should drink more water.” There is something in them that knows intuitively, yet they also report how they feel the day escapes them and they often realize later how little water they drank. That was also the case for me many years ago. I realized that by developing the habit of drinking a 12 oz glass of water (I squeeze half a lemon that I pick from my own lemon tree) first thing every morning, my awareness of hydration continues throughout the day. That tip seems to the the single most useful that I’ve shared with thousands of patients for almost three decades in terms of “converting” the forgetful to the hydrated.

    Color your world of hydration with other foods and fluids that count toward your water intake, such as:

    5. Pure coconut water

    Known as nature’s sport’s drink, coconut water has been sustaining people for centuries. There are many brands out there, my favorite for both purity and taste is Harmless Harvest Raw Coconut Water.

    6. Water with a splash of juice

    For many years, consumers had been led to believe that 100% fruit juice was a healthy beverage. Experts now agree this is not the case. However, if you’re used to drinking juice it can be hard to give up that flavor for plain old water.

    To ease the transition, try diluting your juice. Start with half water, half juice, and slowly reduce the amount of juice. This gives your water some flavor without all the added sugar.

    7. Broths

    Why are steamy hot broths consumed at breakfast, lunch, and dinner in some of the world’s most sweltering countries?

    In addition to being incredibly nourishing, they are also mostly water. Plus, as the theory goes, when you take hot liquids they makes you perspire, which ultimately cools you off.

    8. Enjoy and Explore the Amazing Variety of Teas

    A warm cup of energizing herbal or green tea counts toward your daily water intake, and can have a positive effect on your overall health.

    For a natural pick-me-up, try Tulsi; for a fruity flavor that pairs well with citrus, hibiscus hits the spot, if you like a more smokey, woodsy tea, Yerba Mate blends or nettles are the way to go; if you prefer black tea, red raspberry leaf has a similar tannic flavor and is a wonderful tonic for women.

    9. Coffee substitutes

    A cup or two of coffee is fine for most people and has proven health benefits5.

    But, if you end up drinking glass after glass of iced coffee and blended coffee drinks to keep cool, all that stimulating caffeine and sugar can negatively impact your health.

    Chicory, roasted dandelion blends, or Teeccino® all offer delicious, nutritious coffee flavor without the caffeine jitters.

    10. The low-sugar “Arnold Palmer”

    Mix half of your stevia-sweetened lemonade with half iced red raspberry leaf or green tea, for a refreshing, hydrating pick-me-up.

    In addition to these delicious ways to get more water, technology can be a big help here. Try setting reminders on your phone and other devices, or use a fitness tracker like FitBit® or Jawbone® to help you remember to sip water throughout the day.

    When it comes to how to get enough water, creativity, consistency, and reminders are key. I hope these 10 tips have inspired you to start reaping the benefits of optimal hydration for health, beauty, and beyond.

    -Dr. Patricia

    References:

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