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Nutrition

Ginger: Herbal Ally of the People

by Dr. Patricia April 6, 2020

Ginger is one of the most popular and beloved spices of people throughout the world.

Whether it’s enjoyed in a spicy Indian curry, a crunchy Asian stir fry, or as a refreshing ginger ale on a hot day, the spicy, pungent, and woodsy flavor of this golden rhizome is as versatile as it is delicious.

But despite it’s culinary prowess, ginger’s greatest benefits lie in its medicinal properties, which range from calming digestive stress to preventing and fighting cancer and fortifying immunity.

Traditional Chinese Medicine (TCM), has used ginger for centuries to ignite health and fire up the body. Today, modern day research is beginning to explain what the ancients knew intuitively.

Today we’ll look at some of the most exciting new research surrounding ginger, including its antiviral, antibacterial, and anti-inflammatory properties, plus tips on how to use most effectively based on your body type.

Ginger as medicine from an Eastern and Western perspective

Ginger, botanically known as Zingiber officinale, is a flowering plant in which the root (rhizome) is used for cooking and medicine.

It is in the same family as turmeric, cardamom, and galangal with a biting hot and spicy, yet refreshing flavor enhanced by warm and sweet undertones.

Over 115 phytochemicals have been identified in ginger, the most abundant of which (and most researched) is Gingerol¹.

Traditional Chinese Medicine has always viewed ginger as medicine with a warming action on the stomach, lungs, and spleen.

It is relied upon heavily for digestive related conditions caused by Yang deficiency, but is also used as a Qi tonic to enhance circulation, clear phlegm from the lungs, and to treat inflammatory conditions like joint pain.

What is a Yang deficiency?

Yang represents action, expansion, heat, and function; whereas Yin represents rest, contraction, cold, and structure. Thus, a Yang deficiency is associated with a lack of efficient function or “pep” in an organ or system.

A couple examples of Yang deficiency include a lack of energy due to overworking, or poor digestion due to consumption of too many cold foods.

Ginger helps balance Yang deficiency by bringing heat to the body, which helps reignite that Yang fire that keeps everything functioning (or “firing”) optimally.

Ginger: antiviral ally for your lungs

When most Westerners think of ginger as medicine the first thing we think of is gingerale for a stomach ache.

However, what’s lesser-known is that ginger has demonstrated potent antiviral properties, particularly when it comes to ailments of the lungs.

A study published in the Journal of Ethnopharmacology showed that fresh, not dried ginger, was effective in blocking viral attachment to the lung mucosa to prevent the formation of plaque associated with RSV (respiratory syncytial virus)².

Ginger has also been widely studied for its anti-inflammatory and antioxidant effects, both of which are believed to make it effective for reducing coughs and other unpleasant symptoms of upper respiratory infections³.

In Traditional Chinese Medicine, ginger is used to help thin mucus and warm the body to to support the immune system in overcoming viral infections.

Ginger: antibacterial ally

Several studies have shown ginger’s antibacterial effects on a number of common bacterial pathogens ⁴.

A very important study showed ginger was effective in combating several strains of bacteria associated with sore throat, including Streptococcus mutans and Enterococcus faecalis.

Another study found ginger, when combined with garlic, effective against Escherichia coli, Salmonella typhi, and Bacillus subtilis, all of which are associated with gastrointestinal ailments⁵.

While further research has proven ginger’s effectiveness at fighting bacteria associated with periodontal disease⁶.

Ginger: anti-fungal ally

Fungal issues, such as athlete’s foot or Candida, are dependent upon dampness to thrive. Thus, in Traditional Chinese Medicine we recommend spicy, warming herbs, like ginger, to help dry up that dampness.

New research supports TCM theory on this, with studies showing ginger’s effectiveness on inhibiting Candida albicans⁷.

If left untreated, Candida overgrowth can cause issues like oral thrush, sore throats, digestive complaints, UTIs, sinus infections, inflammation, joint pain, and fatigue.

Ginger: your anti-inflammatory ally

So much of ginger’s medicinal effects can be traced back to its naturally-occurring antioxidants, which include: polyphenols, vitamin C, β carotene, flavonoids and tannins⁸.

Ginger’s powerful antioxidants have been shown to scavenge the free radicals which cause inflammation and create chronic inflammatory diseases, such as: heart disease⁹, arthritis¹⁰, diabetes¹¹, certain cancers such as gastrointestinal and ovarian ¹², as a cancer preventative ¹³, ¹⁴ IBD and colitis¹⁵, and pain¹⁶ (to name but a few).

Ginger’s even been proven to help suppress the expression of pro-inflammatory genes, which are believed to contribute to autoimmune conditions (pretty amazing, isn’t it?)¹⁷.

Ginger: your ultimate digestive health ally

I’d be remiss if I didn’t mention ginger’s most infamous use as a digestive aid.

In the pioneer times, ginger beer or ginger water was drunk during the hot months of summer, as people believed it staved off dehydration better than plain water because it wouldn’t upset your stomach when taken in large amounts.

It has also been used throughout the world as a warming tea to help combat hypothermia.

In TCM, ginger is used to help fire up or reboot a digestive tract that has been bogged down by overeating, excessive cold foods, or too many expansive foods (such as sugar, caffeine, alcohol, raw foods, etc.).

How does this work exactly?

According to Traditional Chinese Dietary theory, any cold food or drink that enters the stomach (“cold” meaning below 100 degrees Fahrenheit) much be heated up to 100 degrees for optimal digestion.

Thus, excessive intake of cold foods can cause that Yang deficiency which results in sluggish digestion, a damp spleen (which affects the blood), weak triple burner (which impacts hormones), and other unpleasant side effects.

The natural warming power of ginger acts as a very effective digestive aid by increasing heat in the stomach, which naturally begins to balance out digestive function which improves the health of complementary organs and systems.

Modern research supports ginger’s use as a digestive aid, with studies validating its positive effects on conditions such as: nausea (including “morning sickness” in pregnancy), vomiting, diarrhea¹⁸, chemo-induced nausea¹⁹, irritable bowel disease ²⁰, as a preventative for ulcers induced by NSAIDs, stress, H. Pylori, and alcohol use ²¹…and much more.

How to benefit form ginger based on your body type

As you can see, ginger is an incredible for the prevention of disease and maintenance of health. You can use it in many recipes such as those for soups, stews, sauces, desserts, beverages, and so much more. It is a fun herb to experiment with in your creative culinary pursuits.

However, it’s important to consult with your TCM practitioner (or other healthcare professional) before taking it in significant amounts.

The reason is, if your body/organs tend towards heat or you have excessive Yang, therapeutic amounts of ginger may not be the best choice for you at this time.

However, this is highly individual and not usually a concern if you’re planning on enjoying it in moderate amounts in our meals or beverages.

Ginger: herbal ally of the people

I chose this title because ginger truly is one of the most powerful herbal allies humankind has in its corner.

Not only is it readily available, affordable, and easy to grow, but it’s incredibly simple to take as a tea or added to your favorite dish, and can be relied upon (traditionally and scientifically) to help improve your health in nearly every way possible.

Enjoy with reverence!

References:

April 6, 2020 0 comment

Herbs Nutrition Recipes Vibrant Health

Congee: The Humble and Potent Chinese Medicine Digestive Tonic (Plus Recipes)

by Dr. Patricia March 30, 2020

The healing power of congee—a simple, slow cooked white rice porridge—presents a bit of a mystery to most health-conscious Westerners (including health care practitioners).

I can’t tell you how many puzzled looks I’ve gotten when I recommend it to patients.

“But Dr. Fitzgerald,” some say, “I thought grains, especially white grains, were bad for my “fill-in-the-condition here.“

And I understand where they’re coming from. I mean, overcooked white rice? Where’s the nutritional value in that?

Yet, this humble, ancient rice porridge has been extensively used in Chinese food therapy for centuries to help with a wide variety of acute and chronic conditions, and is a staple in many Asian households.

As a Doctor of Acupuncture and Oriental Medicine a Certified Clinical Nutritionist, I can’t imagine treating digestive health issues without it; plus it’s so inexpensive and simple to make. In the earliest years of my practice, I must admit I dismissed the idea of this porridge as beneficial. With time, thankfully I developed some humility and a deeper respect for the wisdom of those who have gone before me. I am so grateful to know about this incredible digestive tonic, as it has helped many patients, family members, and friends during their healing processes.

So, how exactly does plain old white rice become a medicinal food?

Read on as we explore the amazing alchemy behind the healing power of congee.

How Congee Heals

Congee, also known as Jook has been a staple in China, and other parts of Asia for millennia.

Think of it as the Asian version of your American Grandma’s chicken soup; the ultimate slow-cooked comfort food designed to heal, strengthen, and energize.

In my practice, I recommend congee to support the healing process of conditions such as:

Leaky Gut Syndrome
Acid reflux/indigestion
Inflammatory conditions (both chronic and acute)
Spleen/stomach issues
To increase milk production in nursing mothers
As a recovery food after acute illness, such as cold, flu, or stomach bugs
Post-surgical

Healing benefits aside, congee is also enjoyed as a breakfast food throughout Asia to promote good health and longevity; and can be combined with endless ingredients to create sweet or savory dishes for any occasion.

So, how does congee work as “functional” or healing food?

According to Traditional Chinese Dietary Theory, warm, well-cooked foods are very easy for the body to digest, which helps conserve energy for healing while helping repair or rehabilitate digestive function.

In addition, rice is considered a neutral, non-allergenic food, which makes it safe for even the most sensitive digestive system.

But is Congee Actually Nutritious?

White rice isn’t typically thought of as a nutrient-dense food. In fact, many natural health practitioners consider brown rice to be more nutritious (if they recommend grains at all, but that’s a topic for another time).

However, Traditional Chinese Medicine doesn’t just view foods just in terms of their macro and micronutrients (such as protein, carbs, vitamins, minerals, antioxidants, etc.), thus congee is believed to nourish the whole person on a variety of levels.

First off, its warm, moistening properties nourish and fortify the stomach and spleen while healing a weakened digestive tract.

Second, it energizes and tonifies the blood which produces stronger Qi (energy) and aids in efficient nutrient transportation.

Third, its neutral profile and absorbability makes it ideal to combine with other healing foods and herbs to enhance their effectiveness, while reducing the chance of stomach upset from pungent or “spicy” herbs.

Plain congee does contain essential nutrients such as protein, carbohydrates, fiber, and fat. It’s also an ideal vessel for the addition of other nutritious foods and flavorings (more on this coming up).

Fifth, since it’s cooked with so much water congee is hydrating! which helps prevent dehydration after a stomach bug, for example, while keeping digestion and elimination flowing smoothly.

How to Make Healing Congee At Home

Congee is not difficult or expensive to prepare and can be made even more convenient with a slow cooker.

The key is using lots of water and letting it cook a loooonnnnggg time, as it’s the slow-cooking that transforms plain old white rice into a nutritious digestible healing food.

In other words: the longer it cooks, the better (which means: no InstantPot recipes, please—unless it’s done on slow-cook mode!)

Note: While Congee is traditionally cooked daily, it’s OK to batch-cook if that’s what makes it doable for you.

Basic Healing Congee Recipe

Ingredients:

1 cup organic white rice (short grain is preferable as it creates a smoother texture, but long grain will work too)
At least 8 cups of filtered or spring water (you can use more if you like)
one inch of sliced ginger root (optional)

Cooking Procedure (stovetop):

Rinse the rice well.
Add everything to a large pot. Bring to a boil, reduce to your stove’s lowest setting, and simmer, covered, for about 2 hours. Check and stir often, as you don’t want the bottom. of pot to burn or it to get too sticky. Use cooking common sense. Feel free to add more water if needed for a porridge consistency.

Cooking Procedure (slow cooker):

Rinse the rice well.
Add everything to your slow cooker, and let cook on the lowest setting for 6-10 hours (or overnight for a convenient breakfast)

Once again, if you’re experiencing illness, recovering from illness, and/or have digestive health issues, I recommend eating your congee plain or with a bit of sea salt for flavor.

Then, as your conditions stabilizes, you can add different herbs, spices, and flavorings for variety.

Healing Additions

Like any grain, congee provides a blank slate for the addition of other flavorful, healing foods and spices. Some of my favorites include:

Grated carrot: dispels gas and aids digestion
Ginger: can help with nausea and vomiting, enhances immunity
Cinnamon: helps with stomach pain, diarrhea
Dulse flakes (or any sea vegetable): nourishes the thyroid, cools the body, reduces inflammation
Real miso: contains natural probiotics and prebiotics to support gut health
Turmeric: benefits the spleen and stomach, reduces inflammation, harmonizes digestive complaints
Walnuts: supports the kidneys and cognitive function
Black sesame seeds: tonifies the qi and blood, nourish the kidneys, moves the intestines and addresses constipation
Figs: nourish the spleen, support intestinal health, and help with coughs
Honey: strengthens the lungs and respiratory system, moves the bowels
Goji berries (aka: Wolf berries): supports kidney and liver health

For sweet congee, I recommend small amounts of natural sweeteners like raw honey, coconut sugar, maple syrup, or dates.

For savory congee, you can use vegetable or bone broth in place of water, and season with real organic fermented soy sauce, miso, coconut aminos, pink salt, etc. Meats, legumes, tempeh, tofu, and vegetables can also be added to create a full and satisfying meal.

May you enjoy experimenting with congee, the simple and humble–yet potent–digestive tonic!

March 30, 2020 0 comment

Nutrition Vibrant Health

Your best sources of prebiotics may already be in your kitchen

by Dr. Patricia March 3, 2020

Most of us are familiar with the health benefits of probiotics, but prebiotics—the indigestible fibers that provide food for their probiotic cousins—are an often-under-appreciated nutritional powerhouse.

Today’s post will give you a crash course on the health benefits of these unsung nutrient heroes including how you can get enjoy prebiotics with some of your favorite meals.

Prebiotic Basics—what they are, what they aren’t, and what they do

The term “prebiotic” was coined just thirteen years ago. As mentioned above, prebiotics are specific indigestible fibers found in some (but not all) fruits and vegetables.

These fibers ferment in the large intestine, providing sustenance for good bacteria in your gut.

Good bacteria, also known as microflora, have been to play critical role in a wide variety of bodily functions, including:

Supporting your immune health¹
Modulating your mood and emotional well-being through the gut-brain connection²
And contributing to the barrier that keeps pathogens and other unsavory invaders from entering your gastrointestinal tract³.

These beneficial microflora work hard to keep us healthy, therefore we want to keep them strong, diversified, and well nourished. Prebiotics do just that.

When it comes to describing the function of probiotics and prebiotics to patients, I love the analogy of a garden:

Think of your intestines as a garden bed, with probiotics as the seeds of good bacteria and prebiotics as their fertilizer. Put the them all together and you will have a healthy, diversified garden, consistently blooming with friendly bacteria. Conversely, if you plant your probiotic seeds without fertilizing them, you will wind up with far less diversity and much weaker plants.

Why prebiotics are such big business

The implications of prebiotics to long-term gut health are HUGE.

Whereas a few years ago you may have taken an acidophilus supplement to help restore gut balance with some success.

Now you add a prebiotic such FOS (fructoogliosaccharide) to that acidophilus supplement, and your gut has a far better chance to sustain and diversify good bacteria which leads to numerous health benefits.

Since this discovery, supplement companies and food companies have dramatically increased their advertising of the latest and greatest prebiotics in designer yogurts, fiber supplements, baby food, formula, and even pet food.

Are there different types of prebiotics?

Yes, but not every expert agrees on what type of fiber constitutes a prebiotic (more on this in a minute). According to published research from the University of Minnesota’s Department of Food Science and Nutrition, the following prebiotics have been proven to have beneficial effects on gut flora, with oligosaccharides being the most used/well-known:

Oligosaccharides including
- Fructooligosaccharides (FOS)
- Oligofructose (OF)
- Galactooligosaccharides (GOS)
- Transgalactooligosaccharides (TOS)
Inulin
Lactulose
Lafinose
Resistant starch (RS)⁴
Acai gum
Wheat dextrin
Psyllium
Polydextrose

You may not need to take a prebiotic supplement as you can include prebiotic-rich food in your daily diet. (If you are going to supplement with a prebiotic, consult with your health care professional to make sure you are getting a high-quality product that will be feeding your beneficial bacteria and increasing the diversity of your microbiome.)

Naturally-rich food sources of these sought-after prebiotics include⁵,⁶,⁷:

Chicory root—chicory is rich in inulin, and is the most sought-after prebiotic by supplement companies. Chicory is also wonderful food for the liver and can be found at local farmer’s markets during the spring and summer.
Jerusalem Artichoke —a deliciously delicate tuber also known as the “sunchoke”. These resemble a potato more than an artichoke.
Soybeans—in their whole form, such as edamame or tempeh (a natural source of both probiotics and prebiotics). Look for organic, non-GMO soybeans.
Whole grain corn – Look for organic, non-GMO, preferably sprouted whole corn products.
Leeks
Onions
Garlic
Asparagus—be sure to consume asparagus in its whole state with fiber intact (strained, creamy soups don’t count).
Banana—bananas sometimes get a bad rap for being a sugary fruit, but they are also high in fiber, minerals, and gut-friendly prebiotics/resistant starch. Keep in mind, you will get more prebiotics if the banana is slightly green.
Whole grain corn—look for non-GMO, preferably organic please.
Breastmilk—this is obviously for the little ones only, but I thought it was just another great example of why breastmilk is nature’s perfect food.

Other potential sources of food-based prebiotics:

Mushroom stems are also being studied as a potential source of prebiotics⁸, as is spirulina⁹—a blue-green algae often found in green superfoods.

Now, all this said there is discussion that ANY fiber has the potential to be prebiotic in nature.

There may be some truth in this, however, the current research shows us that for a fiber to be prebiotic in nature it must meet the following criteria¹⁰:

Resists gastric acidity, hydrolysis by mammalian enzymes, and absorption in the upper gastrointestinal tract.
Is fermented by the intestinal microflora.
Selectively stimulates the growth and/or activity of intestinal bacteria potentially associated with health and well-being.

Not all fiber works like this, so, for now, it’s best to stick to eating or supplementing with what we know works.

How do you know if you’re getting enough prebiotics from food?

I suggest speaking with your healthcare professional. Many patients benefit from extra probiotic and prebiotic supplementation during the initial healing phase, and can then rely on foods for for maintenance once gut balance returns and the healing process is complete.

It never ceases to amaze me how much we have yet to learn and discover about the healing nutrients contained within humble foods.

And with over 5000 known nutrients to explore (and more being discovered regularly), I look forward to sharing more hacks on how to get nutrients from everyday foods in upcoming posts.

Until then remember, food is—and always has been—your very best medicine.

-Dr. Patricia

March 3, 2020 0 comment

Emotional Wellness Nutrition Vibrant Health

Winter and Chinese Medicine: How to Support Immunity, Maintain a Healthy Weight and Recharge Your Batteries

by Dr. Patricia December 21, 2019

Do you feel super tired, lethargic and (dare I say) a bit lazy this time of year?

Do you crave warm, richer foods and cozy evenings spent curled up on the couch?

If so, congratulations! Despite the 24/7 demands of modern life, your body’s internal clock is still well-tuned to the seasons.

Now, the second question: are you honoring your body’s requests for more sleep, heartier meals and down-time? Or, do you feel guilty about it?

If you’re struggling with guilt or shame over this, I’m here to tell you to embrace your body’s wishes to slow down—and better yet, to honor them as a natural source of connection to the upcoming winter season.

Winter falls under what Traditional Chinese Medicine considers a “Water” phase in the 5 elements of nature; where the Kidney and Bladder come into focus.

It is also a natural time of year to go inward—both insofar as nourishing your inner organs and nourishing your inner being.

The mantra I recommend for my patients this time of year is: go slow in all things related to one’s physical, mental, and spiritual health.

If you’ve forgotten how to slow down and surrender to the quiet, cozy darkness of winter then read on.

In today’s article, you will learn exactly what you can do to strengthen, nourish, and recharge your physical, mental, and emotional batteries, while preventing common seasonal ailments.

Winter’s Focus: The Kidneys—Your Body’s Battery and Energy Source

Unless you have a specific chronic condition (such as kidney stones), most of us don’t think much about our Kidneys on a regular basis.

However, did you know these humble organs hold and maintain your body’s most essential and fundamental energy reserve?!

They act like your body’s year-round battery, and thus need nourishing and recharging this time of year.

Your Kidneys are also directly connected to the health of your ears, eyes, hair, sexual organs, blood, fluid balance, and structural organs and systems—such as your teeth and bones.

If you struggle with anything like lack of sex drive, impotence, bone health issues, ear infections, poor hearing, bladder infections, incontinence, vision issues, fatigue, anxiety, high blood pressure, weak teeth, brittle nails and hair, edema, or maintaining your energy levels, then you will want to pay special attention to your Kidneys this time of year.

Insofar as emotions go, the Kidneys and Water element are associated with fear .

When the Water element/Kidneys are imbalanced, this can contribute to disorders such as anxiety, depression, seasonal affective disorder (SAD), and phobias.

According to TCM wisdom, one key way you can help balance that sense of fear is by taking advantage of the quiet introspective atmosphere winter provides.

Take time to take stock, and approach it in an unhurried manner.

For example, journaling is a wonderful wintertime practice, as is introspective meditation, reading spiritual or self-help books, seeking counseling or therapy if you need it, and reflecting on who you want to blossom into come Spring.

Early to Bed, Late to Rise (you finally have a real reason to sleep more)

This time of year, many of my patients tell me they feel more tired and lethargic…but also feel guilty about resting more.

My advice is to listen to your body, as winter is the optimal time of year for better sleep.

In fact, I highly recommend getting to bed at least one or two hours earlier than normal, and even waking later (if possible).

Think about it. Only one hundred plus years ago, before electricity and central heating, everyone rested more in the wintertime out of necessity (after all, would you rather climb into a cozy bed at 7PM or stay up in the freezing cold darkness?).

Traditional Chinese Medicine, and our body’s own internal clock, suggest we copy this ancient practice today.

Again, approach sleep in a slow fashion—in other words, take your time with it.

For most of us, that means changing our habits a bit. Here are some tips to make this transition easier:

Start by going to bed just 30 minutes earlier, then increase that amount by 15 minutes every week until you can naturally awaken before your alarm (or close to it).
Make it a point to turn off all media and electronic devices at least one hour before bed.
Dim the lights as the sun sets.
Turn down the heat at night to between 60-65 degrees and/or open a window. This will not only motivate you to get in bed sooner, but studies have shown we sleep best at 60-68 degree temperatures.
Follow the other recommendations below for easier sleep.

If you typically struggle with sleep, know that many people find it much easier to fall and stay asleep asleep this time of year—so be open to that natural transformation.

If you’re still having trouble sleeping, check out this article and be sure to seek immediate help from your practitioner.

What About Exercise?

Exercise and movement are important any time of year, but it’s how you exercise that can make or break your health in winter.

For example, consider replacing fast, strenuous exercise like distance running, burst training or lengthy weight-training sessions with gentler, slower exercises such as yoga, tai chi, or qi gong.

Think slow, restorative movements over strenuous jarring activities.

Brisk walking outdoors is also an excellent practice. Just be sure to dress warmly and cover your neck, ears, shoulders, and lower back to prevent excess coldness from invading your organs.

What to Eat, and NOT to Eat, in the Winter Months

As with all things food, it’s important to maintain a balance in our eating habits during the winter months.

Yes, good to all still enjoy holiday feasts and parties; however, for improved immune support allow for seasonal eating at least 80% of the time.

This will help you maintain a healthy weight, nourish the Kidneys and Bladder, recharge your energy or Qi, promote good sleep, and keep toxins at bay.

To keep things simple, focus on slowing down in all aspects of eating: the foods you buy, the way they’re prepared, and how you savor them.

For optimal health, focus on the following foods :

Foods that are in season, such as:

Root vegetables (carrots, turnips, parsnips, winter squashes, rutabagas)
A variety of sweet and white potatoes—enjoy with skin-on for maximum nutrients
Winter greens, preferably cooked—kale, mustard greens, collards, etc.
Mushrooms—be sure to branch out and try a variety like immune-boosting shiitakes, maitakes and lion’s mane
Pears
Apples
Cabbages
Brussels Sprouts
Onions, leeks and garlic

Warming foods

Soups and Stews
Braises
Bone broths and stocks
Veggie/mushroom broths and stocks
Miso
Bay leaves
Cardamom
Ginger
Garlic
Nutmeg
Fennel
Rosemary
Thyme
Roasted nuts
Cooked and slow-cooked foods
Butter
Whole grains such as millet, quinoa, brown rice, amaranth, etc.

Kidney, Bladder, and Bone-Loving foods

Walnuts
Chestnuts
Black sesame seeds
Black beans
Kidney beans
Bone broths of all varieties
Marrow bones
Cooked leafy greens
Meats, like lamb and chicken, preferably cooked on-the-bone

Salty Foods (within reason)

*Note: the taste associated with the Kidneys is salt, but you can overdo it and cause dehydration. To harness the healing power of salt, eat naturally-salty foods and be sure to use high-quality salts sparingly.

Anchovies
Himalayan pink salt
Miso
Sea salt
Shrimp

Drink Plenty of Water and Warm Herbal Teas

Remember, the winter months can suck the moisture right out of you—and your Kidneys rely on a steady supply of fluids.

Therefore, aim to drink at least 8 glasses of pure water per day. You may also add in warm herbal teas such as ginger, fennel, thyme, or green teas with raw honey.

Due to its diuretic affect, coffee isn’t ideal this of year. However, if you can’t live without it (I get it), aim to consume just one cup per day, and add an extra 1-2 glasses of water or herbal tea to replace those fluids.

Insofar as what NOT to eat, avoid cold cooling foods, too much raw food (ferments are OK in moderation), excess sugar, and diuretic food and drink like alcohol.

Follow these tips, keep the mantra: “go slow”, and you will notice a remarkable difference in how you feel this winter and in the warmer months to come.

Wishing you a deliciously slow, warming and transformation winter season.

-Dr. Patricia

December 21, 2019 0 comment

Nutrition Vibrant Health

The Incredible Benefits of Vitamin K: The missing link to bone, dental, and heart health

by Dr. Patricia November 15, 2019

For decades we’ve been told we must consume loads of calcium-rich foods and supplements to grow and maintain strong, healthy bones.

Yet, osteoporosis and low bone density remain prevalent health issues in America.

In fact, studies show over half of adults over the age of 50 are at risk of breaking of a bone¹.

Plus, new research has revealed that taking too much calcium can backfire significantly, resulting in kidney stones² and even hardening of the arteries³.

Which means the old “plenty of calcium = strong healthy bones” nutritional theory isn’t proving out. Something’s missing.

Thanks to new research and pioneering nutrition experts, we’re learning that one of the missing links to better bone health (and more) isn’t more calcium or even magnesium…

…it’s Vitamin K.

Meet the Vitamin K Group

Vitamin K may sound like a singular vitamin, but it’s actually a group of different fat-soluble vitamins.

For the purposes of this article, we’ll focus on the two forms commonly found in foods: Vitamin K1 and Vitamin K2.

Together, these vitamins are responsible for a variety of essential bodily functions, including blood clotting, maintaining blood calcium levels, building and maintaining bone and dentin, cognitive function, and heart health.

It’s important to note, that while they are both part of the same vitamin group, vitamin K2 has been shown to have the most notable health benefits.

The Link Between Modern Nutrition and Vitamin K Insufficiency

While vitamin K deficiency resulting in an inability to clot blood is rare, vitamin K insufficiency—meaning sub-optimal levels of vitamin k—is a common cause of many puzzling health issues.

Why aren’t we getting enough?

The main reason is our modern diet, which doesn’t include many of the vitamin K-rich foods our ancestors enjoyed regularly.

Traditional foods such as meats and organ meats from grass-fed animals provide an excellent source of vitamin K2 (more on this in the next section), and plant-based foods provide ample amounts vitamin K1, of which a portion is converted to vitamin K2 in the gut.

Foods High in Vitamin K1

Green leafy vegetables, like kale, chard, and lettuces
Broccoli
Carrots
Grapes
Blueberries
Turnips

How much Vitamin K1 is actually converted to Vitamin K2 in the gut?

While experts have their opinions on this, the truth is we don’t know for sure.

It likely varies due to a variety of individual factors including diet, the source of K1, wherever or not K1 foods are consumed with fat, genetics, gut health, etc.

Which is why it’s a good idea to consume a variety of foods rich in vitamin K1 and K2.

Foods High in Vitamin K2

Vitamin K2 requires no conversion in the gut, and is found predominately in animal-based foods (please note that factory-farmed animal foods are NOT high in K2, so choose grass-fed/pastured/wild sources), including:

Organ meats
Hard cheeses
Beef, chicken, and pork
Egg yolks
Fatty fish, such as wild-caught salmon

Plant-based sources of vitamin K2 include:

Fermented vegetables, like sauerkraut, kim chi, and real pickles
Natto, a traditional Japanese dish of fermented soybeans

The Little-Known Health Benefits of Vitamin K

Vitamin K2 Improves Bone Density

One of the most exciting health benefits of vitamin K2 is its ability to help improve bone density and prevent osteoporosis.

It does this by activating osteocalcin, a protein hormone found in bone and dentin, which takes calcium from the blood and binds it to bone.

Without vitamin K2, osteocalcin cannot perform this essential function⁴; which is why you can take all the calcium supplements in the world and still wind up with weak or brittle bones.

Vitamin K2 Improves Heart Health

Want a healthier heart and/or are you worried you may have been taking too much calcium over the years?

Then vitamin K2 will be your new best friend.

Here’s how it helps protect your heart.

As you read above, vitamin K helps the body store calcium in the bones (where it’s meant to be) AND it also helps keep it out of your soft tissues (where it doesn’t belong), like your arteries and brain.

It does this by activating the protective protein known as matrix GLA protein (MGP), which blocks calcium from infiltrating your arteries and other organs.

Not only can vitamin K2 help prevent heart disease, but it can also help improve existing cases of atherosclerosis.

In a landmark study of 244 postmenopausal women over 3 years, vitamin K2 was shown to significantly reduce arterial stiffness in women—even in those with advanced cases of atherosclerosis⁵.

Vitamin K1 and K2 Can Improve Cognitive Function and May Help Prevent Alzheimer’s

New research has revealed that vitamin K1 and K2 play a significant role in cognitive function. This is due to their notable involvement in central nervous system metabolism⁶.

Vitamin K also plays a role in the development of brain cells, has an antiapoptotic and anti-inflammatory effect, and is involved in what’s known as sphingolipids metabolism—this group of lipids participates in the proliferation, differentiation, and survival of brain cells. An altered expression in sphingolipids profile has been connected to neuroinflammation and neurodegeneration⁷.

While the science on this is still young, research has shown that higher dietary intake of vitamin K1 was associated with better cognition and behavior among older adults⁸.

Another study showed that patients diagnosed with early-stage Alzheimer’s consumed significantly less amounts of vitamin K (in either form) than the non-diagnosed control group⁹.

Vitamin K2 Prevents Tooth Decay and Improves Dental Health

If you have sensitive teeth or are prone to cavities, the answer could be as simple as getting more vitamin K2.

Just like vitamin K2 helps direct calcium to your bones by activating osteocalcin, it also helps direct it to your dentin thus strengthening your teeth and even helping reverse decay. Plus, it activates matrix GLA protein (MGP) mentioned above, to help re-mineralize your teeth and bones¹⁰.

How Much Vitamin K (K1 or K2) Do You Need?

I always recommend getting your vitamins from foods whenever possible, which means eating liberally of the K1 and K2 food sources listed above.

However, supplementation can be helpful if you have an existing health issue you wish to tackle or your digestion is compromised. Vitamin K works well in conjunction with Vitamin D and magnesium, so keep that in mind when considering a supplement. Also look for the Vitamin K2-7 form. Vitamin K supplementation is contraindicated for some people, such as those who are on blood-thinning medications. Consult your healthcare provider to see if Vitamin K2 supplementation is indicated for you.

November 15, 2019 0 comment

Nutrition Peaceful Mind Vibrant Health

Acid? Alkaline? The Importance of Ideal pH for Vibrant Health

by Dr. Patricia October 4, 2019

pH balance is one of the most common subjects I get questions about from patients, readers, and students.

Many of us hear about the alkaline diet, alkalizing water, alkalizing foods, etc. But there is much confusion over what your body’s pH should actually be, what causes pH imbalance in the first place (spoiler alert: it isn’t always your diet), and how to strike he proper acid/alkaline balance for better health.

While the topic can get complicated, striking a healthy balance is actually relatively simple when you understand how your body’s pH works.

What is pH…and what does it have to do with health?

pH stands for “power of hydrogen”, and is measured on the power of hydrogen scale which runs from 0 to 14.

When pH is below 7 it’s considered acidic, above 7 is considered alkaline, and right around 7 is considered balanced or neutral.

So what does this have to do with health?

Your bodily systems all have an optimal pH range in which they are designed to function.

And your body, more specifically your kidneys, typically do a great job maintaining proper pH via electrolytes such as magnesium, sodium, and potassium.

But, when your diet and lifestyle is imbalanced it can cause an excess of acidity to develop.

This forces your body to use up those precious electrolytes to try and maintain homeostasis in the blood.

Now, excess acidity isn’t usually a big deal if it only goes on for a short time, however if it become chronic it can cause mineral depletion. As minerals are depleted from our bones, organs, etc. our immunity is compromised and pH balance becomes even harder for the body to maintain.

This is why the alkaline diet, alkaline water, etc. has become so popular. However…

…you don’t always want alkaline pH either

Yes, overly acidic blood, urine, or saliva is a problem. But, many of our organs and systems aren’t meant to be overly alkaline either.

For example, while your blood pH should be around 7.3—fairly neutral, your stomach should be around 2—very acidic—in order to properly digest food.

Same goes for your skin, which has a natural acid mantle to protect you from pathogens. Yet, many skin care and baby care companies tout their products as being “pH balanced”, which is the opposite of what you want on your skin.

And for women, it’s important our vaginas be acidic—usually around 3.8-4.5—to protect from pathogens and maintain healthy flora.

Saliva ph is ideally between 6.0 and 7.0 and urine ph between 5.5 and 7.0 and for optimal health.

So, the idea of “the more alkaline the better” isn’t always accurate. Remember, we’re shooting for balance here.

How lifestyle contributes to pH levels in the body

Notice I mentioned lifestyle as a causal factor of pH imbalance in the body…not just diet.

That’s because I’ve seen countless patients go to great lengths to eat a “perfect alkaline diet” yet still struggle to maintain healthy pH levels.

This is because diet is only part of the equation.

The truth is stress often trumps diet when it comes to achieving and maintaining healthy pH.

How stress can cause pH imbalance

Stress causes the body to become overly acidic for a few different reasons:

#1: Stress causes your autonomic nervous system to go into overdrive (also known as fight or flight) which results in the production of stress hormones such as cortisol and adrenaline.

An imbalance of these hormones will rob your body of critical minerals such as magnesium, and electrolytes, which makes it harder for your kidneys to maintain proper pH.

This isn’t a problem if you feel stressed out now and then, but you feel chronically stressed you can be sure your pH will be imbalanced.

#2: Stressed out people tend to sleep less, which further depresses your immune system while causing your body to produce more stress hormones and excess acid¹.

#3: When you’re stressed out and tired, your appetite-producing hormones: leptin, ghrelin, and insulin become imbalanced². This can make it very difficult to resist indulging in acid-producing foods, such as sweets (more on foods coming up).

How to eat and drink for optimal pH balance

While stress is the #1 aggravator of pH balance, new research has proven that what you eat plays an important role in preventing dietary acidosis³,⁴.

The good news is, eating and drinking to support optimal pH does not have to be complicated, inconvenient, or extreme.

The key is to focus on whole, fresh foods while avoiding the usual unhealthy suspects.

Avoid eating too many acid-forming foods—such as sugar, white flour, red meat, coffee, fried foods, dairy products, alcohol, and grains
Eat a diet rich in alkalizing, whole foods—such as fresh fruits, vegetables, healthy fats, plant proteins, green drinks, apple cider vinegar (yes, it’s alkalizing!), and sea vegetables
Consider a trace mineral supplement—if your diet and stress levels are optimal, then you may not need this. But for everyone else, a trace mineral supplement will help protect against mineral loss while supporting healthy electrolyte function
Stay hydrated—by drinking at least 8 glasses of filtered or spring water daily. Coconut water is also an excellent source of natural electrolytes. Get more creative way to stay hydrated here.
Avoid over-consumption of alkaline water—this is a controversial bit of advice, but it needs to be said. If you drink too much alkaline water you can actually do your body harm over time (I’ve seen this happen many times with patients). So, if you are overly acidic and want to try it out for a few weeks go ahead; just make sure you’re monitoring your pH levels. Which brings us to our next point.

How to test your pH at home

The easiest way to test your pH is to test your urine and saliva using pH strips made of litmus paper. You can find these at your local natural foods store or online.

To test your saliva, place a pH strip on your tongue first thing in the morning per manufacturer’s instructions.
To test your urine, collect a small sample of your first morning urine and dip the pH strip in it.

This simple and inexpensive test will allow you to track how your diet and lifestyle are contributing to pH balance. I highly recommend this practice to my patients, as provides real-time information which will help motivate you to keep making the healthiest choices.

If you need personalized assistance to guide your body to healthier pH levels, please consult with a licensed healthcare professional who is experienced in this area. A Doctor of Acupuncture and Oriental Medicine or a Naturopath is often a good place to start in your search.

In service to your vibrant health,

Dr. Patricia

October 4, 2019 0 comment

Herbs Nutrition Peaceful Mind Vibrant Health

Fabulous Fungi: The Amazing Healing Properties of Mushrooms

by Dr. Patricia June 25, 2019

As a lifelong student of the healing properties of nature, I have long been intrigued by the unique healing power of mushrooms since I began studying herbs as a teen. And my fascination and respect for them only grew as I began studying Traditional Chinese Medicine in my twenties.

As the years have gone by, word’s gotten out about these incredible healing fungi which can now be found in upscale restaurants and trendy coffee blends.

Their newfound fame is thanks, in part, to modern research, which is quickly validating what traditional Chinese healers have known for thousands of years: there are few natural substances as effective at addressing acute and chronic disease as medicinal mushrooms.

Join me as we take a dive into the health benefits of 5 of nature’s most miraculous mushrooms:

Reishi
Shiitake
Lion’s mane
Maitake
And cordyceps

1. Health Benefits of Reishi Mushroom

Known throughout the world as the “King” or “Queen of Mushrooms”, reishi has become one of the most sought-after mushrooms.

Here are just some of reishi’s proven health benefits:

Supports heart health—studies have shown reishi can lower blood pressure and cholesterol. This is due to antioxidants called triterpenes, which counteract chronic inflammation by scavenging free radicals¹
Boosts immunity—reishi contains a hefty dose of beta glucan polysaccharides which, along with its antioxidants, help modulate the immune system²
Helps your body adapt to stress—reishi is an adaptogenic mushroom, which means it helps your body adapt to whatever stressors you may be presently facing. This is why it’s become so popular in beverages, if you take it daily you’ll notice a big difference in your energy, focus, and sense of calm
Can help improve sleep—this is due to its adaptogenic properties. For best results, consume daily
Fights cancer and protects the body from chemo—reishi is rich in two anticancer substances: naturally-occurring beta glucan polysaccharides, which break down cancer cells and promote the release of the body’s natural killer (NK) cells³, and triterpenes which inhibit tumor growth. Additionally, it has been proven effective in protecting the body from the damaging effects of chemo⁴, which makes in a win-win for cancer patients
May help improve seasonal allergies—research has found the same triterpenes that break down tumor growth can also switch off your reaction to seasonal allergies⁵.

Where to Find Reishi Mushroom

Reishi is commonly available in tinctures, capsules, coffees, teas, and other beverages.

2. Health Benefits of Shiitake Mushrooms

While it’s the second-most popular edible mushroom on the global market⁶, shiitake is anything but ordinary.

This tasty culinary treat has been proven effective for:

Fighting cancer—shiitakes contains a type of beta glucan known as lentinan, which studies have shown enhances immunity thereby helping slow tumor growth⁷
Supporting immunity—this is also due to the lentinan mentioned above, which boosts immunity and kills viruses and bacteria
Soothing chronic skin conditions such as eczema—the antioxidants in shiitakes, including selenium, help improve skin health by keeping inflammation at bay
Boosting energy—due to its naturally-occurring B-vitamins, iron, and 8 essential amino acids. Shiitakes are also one of the only plant-based sources of natural B12⁸
Lowering cholesterol—shiitakes contain a substance known as eritadenine, which is proven to lower cholesterol⁹

Where to Find Shiitake Mushrooms

Shiitakes are easy to find at your local grocery store or farmer’s market. They can also be found in tinctures, capsules, teas, coffees, and other beverages. I love cooking with them, they are so easy to work with and really enhance the flavor of so many meals.

3. The Health Benefits of Lion’s Mane Mushroom

This mushroom gets its name from its hairy lion’s-mane-like appearance. It grows wild throughout the world, including the United States, and is used as a medicinal and culinary mushroom.

Unique in the fungi world, lion’s mane’s unique superpower is its proven ability to enhance brain health.

For example, studies have shown lion’s mane is the only medicinal mushroom that helps enhance Nerve Growth Factor, which maintains the survival and regeneration of neurons¹¹. Which makes it a valuable ally for anyone who’s suffered from concussions or other head trauma.

Where to find Lion’s Mane Mushroom

Lion’s mane is typically found in tinctures and capsules. However, if you’re lucky enough to come across fresh Lion’s mane, this lobster-like treat is best enjoyed sauteed in butter with a little fresh garlic.

4. Health Benefits of Maitake Mushroom

Also known as the “dancing mushroom” in Japan—due it’s dancing butterfly appearance—maitake is in a healing class of its own.

A powerful adaptogen and immune booster, maitake has been shown to help with:

Slowing tumor growth—due to its naturally-occurring beta glucans which stimulate immune activity¹³
Improving blood sugar levels—research has shown maitake is effective in lowering blood glucose levels and improving glucose tolerance¹⁵
May help lower blood pressure and cholesterol—research have shown that when combined with shiitake, maitake is effective in lowering blood pressure and VLDL-cholesterol¹⁶

Where to find Maitake mushrooms

Maitake is commonly found in tinctures, capsules, and powders.

5. Health Benefits of Cordyceps (aka: the zombie mushroom)

Cordyceps are a rare combination of fungi and caterpillar; hence its nickname: “caterpillar fungus” or “zombie fungus”.

Here’s how this phenomenon works:

The cordyceps fungus propagates itself by infecting caterpillars until it takes over their bodies resulting in a club-shaped mushroom rich in antioxidants, beta glucans, and other disease-fighting nutrients (weird but true).

Despite it’s rather odd origins, it’s been successfully used in Traditional Chinese Medicine for years as an adaptogen, immune booster, lung and kidney tonic, and to boost sexual vitality.

Modern science has proven cordyceps’ benefits for¹⁷,¹⁸:

Supporting endurance
Improving testosterone levels
Regulating immunity
Slowing the aging process
Supporting heath libido
Certain cancers
Reducing inflammation

Where to Find Cordyceps

Cordyceps can be found in tinctures, powders, capsules, coffees, teas, and other beverages. Note: Due to the varying qualities of cordyceps and significant issues with counterfeiting, it is advised to seek the advice of a Doctor of Acupuncture and Oriental Medicine regarding quality cordyceps.

There is so much more to say about mushrooms, I find them endlessly fascinating and will be writing more about them in the future. In the meantime, I hope this primer deepened your appreciation for these fabulous fungi!

In service to your vibrant health,

Dr. Patricia

References:

June 25, 2019 0 comment

Nutrition Vibrant Health

Update on Glyphosate: A Factor in Wheat Intolerance–found in Baby Food, Cereals and More!

by Dr. Patricia June 12, 2019

Article Update, June 2019: Glyphosate Contamination in Still Affecting Foods Marketed to Children

Since the original writing of this article in 2017, news broke on potentially unsafe levels of glyphosate (the cancer-causing ingredient in Round-Up Weed Killer) in foods marketed to children, such as oat-based cereals and baby food.

Given the recent lawsuits won by cancer victims against glyphosate manufacturer, Monsanto, you would think these food companies would have taken swift action to remove this poisonous substance from their products.

But, according to a recent report from the Environmental Working Group (EWG), they have taken no such action.

In a new round of tests, EWG found that popular cereals from companies like General Mills still contain glyphosate, with only 4 brands containing “what EWG scientists consider protective for children’s health with a sufficient margin of safety”.

To learn which cereals you should be avoiding and to make your voice heard, check out this report from EWG.

Please consider organic products to avoid or minimize your exposure to glyphosate.

And read on to learn about why many experts believe that many cases of wheat and gluten intolerance/sensitivity may actually be a glyphosate issue.

****

Have you been told, or suspect, you may have a gluten sensitivity?

The gluten-free diet, once reserved for those with celiac or the very progressively health-conscious to soothe digestive complaints, has become a wildly popular attempt to lose weight, increase energy, and help heal a variety of chronic diseases.

The reason is: gluten can contribute to inflammation, which leads to gut health issues and opens the door for chronic and autoimmune disease.

However, the idea that everyone should abstain from all gluten is controversial.

After all, there are many nourishing foods, such as barley, oats, and einkorn, that contain gluten.

Plus, humankind has consumed and thrived on glutenous foods since Biblical times: “give us this day our daily bread”…why all the fuss about gluten today?

There are many theories and opinions on why an estimated 5% of the population has become full-blown gluten intolerant, and why millions more suffer from gluten sensitivity.

But, for those without full-blown celiac disease, I always question whether gluten is the real culprit…or could it be wheat?

In today’s post, I will share with you the research on why I sense the majority of people without Celiac disease are actually suffering from a wheat intolerance due to the insidious pesticide (banned in 5 countries and counting): glyphosate.

Plus, we’ll cover exactly which type wheat I recommend everyone avoid to prevent chronic disease (and why) and what types of wheat you can eat instead.

How Glyphosate Has Made Wheat Toxic to Humans

Up until recently, I had been scratching my head trying to figure out why more and more patients could no longer tolerate whole grain bread.

A few years ago, patients without gluten sensitivities could typically switch from eating white flour products to whole wheat and see marked improvements in their health…but this is simply not the case anymore.

Based on feedback from countless patients who had traveled abroad and indulged in breads, pastas, and pastries without the digestive issues they experience here, I knew it couldn’t be a gluten issue. So, what the heck was going on?

Like many of my integrative doctor and nutritionist colleagues, I have suspected big agriculture may have been genetically-modifying wheat crops here in the United States.

But, after reading everything I could get my hands on about GMOs, I found that was (thankfully) not the case…or not exactly the case.

What my research did reveal was the real, little-known reason so many of us are allergic or sensitive to North American wheat: glyphosate pesticides…and lots of it.

The Glyphosate Wheat Harvest

As it turns out, it is standard practice for conventional wheat farmers to routinely desiccate their crops with huge amounts of glyphosate pesticides right before harvest (eeeek!).

The rationale for this practice is the glyphosate helps quickly ripen and dry out the wheat which makes it easier to harvest, increasing profits and reducing labor costs for farmers.

The obvious problem with this practice for consumers is glyphosate pesticides have been officially banned in 5 countries due to their negative health effects. In my own state of California, a judge recently ruled the state could apply a cancer-warning label to glyphosate products.

And thanks to research conducted by Dr. Stephanie Seneff, a senior research scientist at the Massachusetts Institute of Technology (MIT), we now know glyphosate pesticides play a huge role in gluten and wheat intolerance (among other health issues)¹.

Which explains why so many people can enjoy wheat overseas in some countries where it is not used, but not here in American where glyphosate is approved for free use on crops.

Let’s take a look at how glyphosate contributes to wheat and gluten sensitivities.

How Glyphosate Pesticides Cause (or exacerbate) Gluten and Wheat Sensitivities

Without getting overly technical, here’s how the glyphosate-wheat-gluten-gut-health-allergy chain works.

According to Dr. Seneff’s research as published in the Interdisciplinary Toxicology journal²:

“Glyphosate, patented as an antimicrobial, has been shown to disrupt gut bacteria in animals, preferentially killing beneficial forms and causing an overgrowth of pathogens.”

That means glyphosates wipe out your beneficial gut bacteria, kind of like antibiotics except they specifically target the good bacteria.

As we’ve discussed in previous posts, a well-diversified gut microbiome is essential to strong immunity, digestion, and your body’s ability to keep inflammation in check.

If that gut bacteria is regularly targeted by things like glyphosates, antibiotics, NSAID drugs, etc., it leaves you vulnerable to conditions like leaky gut syndrome, which can easily progress to food sensitivities and even full-blown autoimmune conditions, if left unchecked.

So eating foods like wheat, which are dowsed with glyphosate pesticides and likely not cleaned very well before being milled into flour, is a surefire way to start degrading your gut health and open the doors to food sensitivities.

But that’s not all.

Dr. Seneff’s team also found glyphosates negatively affect our bodies in two other significant ways:

By chelating out essential minerals like iron and cobalt,
and interfering with cytochrome P450 (CYP) enzymes.

The implications of mineral deficiencies include digestion issues, among other things, and by inhibiting the cytochrome P450 enzymes, glyphosates essentially interfere with your body’s ability to detoxify³. This means every other toxin you consume or are exposed to becomes that much harder for your body to get rid of.

And what does toxicity lead to in the human body over time? Inflammation, disease, and food intolerance.

As you can see, the amount of antimicrobial glyphosate in wheat products is a big deal when it comes to digestive health and your gut microbiome.

And, in Traditional Chinese Medicine and other disciplines, your digestive health is seen as a reflection of your overall well-being.

I often wonder, based on this convincing research: how many people would have been spared a full-blown gluten-allergy or Celiac diagnosis, had they known to stop eating North American wheat products early on?

Thankfully, unless you have full-blown celiac or need to refrain from gluten per doctor recommendations, there are specific wheat products you can enjoy without exposing yourself to the detriments of glyphosates.

Healthier Glyphosate-Free Wheat Alternatives for Non-Celiac Individuals and Families

First off, you can try eating organic whole wheat and see how you fare, but it’s not my first recommendation.

My concern with organic wheat in this country is it is still a highly-hybridized product with a lot more gluten and starch than it had several hundred years ago.

So, while you won’t get the negative effects of glyphosate by eating organic wheat, there are healthier, more nutritious choices available such as:

Einkorn—if you haven’t tried Einkorn flour yet, you’re in for a treat. This is the oldest, unhybridized wheat in the world, and was recently re-discovered in Italy and brought to the United States. It’s much lower in gluten than traditional wheat, super-nutritious, and can even be enjoyed by those with certain autoimmune conditions when prepared as a sourdough (but check with your practitioner). It is considered the “purest” form of ancient wheat.
Spelt—spelt has been around for centuries and, though not typically unhybridized, it does have shorter chains of gluten, is rich in nutrients, and easier to digest than conventional wheat. It’s also typically a bit more affordable than Einkorn, and easy to cook and bake with.
Kamut—kamut is a lot like spelt, rich in minerals, easier to digest, and easy to bake with.

There are other gluten-containing and non-gluten-containing flours you can try like red wheat, amaranth, millet flour, coconut flour, gluten-free flours, and teff, but the above are my top 3 favorites in terms of flavor, nutrition, and ease of use.

You can find these flours and their products in natural food stores or online.

In closing, I would encourage you to check out Dr. Seneff’s research on glyphosates (which you can read about in this link or Google her as she has some good YouTube footage), as she is one of the most progressive researchers and champions when it comes to exposing the health detriments of these toxic pesticides.

I hope this post has shed some light on the cause behind the rapid rise in gluten and wheat sensitivities in our culture, and given you some food-for-thought when it comes to choosing the best types of wheat products to prevent disease and support good health.

Who knows…perhaps after reading this post and consulting with your practitioner you can once again enjoy a slice of nourishing daily bread (einkorn, spelt, or kamut respectively).

In health,

-Dr. Patricia

June 12, 2019 0 comment

Herbs Joyful Spirit Nutrition Vibrant Health

Introduction to Chinese Tea Culture: Exploring Oolong for Healthy Weight, Heart, Brain, Bones and More

by Dr. Patricia June 11, 2019

I don’t know about you, but I am absolutely fascinated by tea—it’s history, many flavors, health benefits, the ceremony around it, how it’s shaped cultures around the world, tea as an art form…the whole package.

In fact, when our patients arrive at our clinic, The Santa Monica Wellness Center, the first question we ask them is, “May I offer you some tea?”

Drinking tea is also one of my favorite ways to maintain a sense of calm, while staying clear and focused throughout the day. Today’s article will explore some some pretty cool facts behind traditional Chinese tea culture with a spotlight on Oolong tea.

How tea came to be

Tea has been around for centuries, and is believed to have been discovered in 2737 BCE by
Chinese Emperor Shennong.

As a scientist (and health advocate), Shennong insisted all water in the country be boiled before consumption to prevent the spread of disease.

During a trip with his court, they stopped to rest and drink. While water was boiled for drinking, some leaves fell into it from a nearby bush. The leaves turned the water a rich brown color and the Emperor was intrigued, so he drank it.

As the story goes, he found the infusion very refreshing and thus, ancient Chinese tea culture was born.

The influence of tea on ancient and modern China

Tea has significantly influenced Chinese culture in terms of economics, religion, etiquette, medicine, class, the arts, and even politics.

For example, the practice of tea drinking traveled throughout Europe and many other nations via the Silk Road and other channels of trade.

In ancient times, “tea drinkers” were considered cultural elites, which led to increased demand for Chinese teaware made from porcelain (aka: fine China).

Many powerful political alliances were formed in Chinese tea houses, and the custom of preparing and serving tea in China holds many meanings—from showing respect to celebrating special occasions.

In summary, there are few natural resources which have shaped the landscape and culture of China, and many other nations, as much as the humble tea leaf.

Tea plantation in Hangzhou, China

Tea as medicine

Tea leaves were also used in Traditional Chinese Medicine to help a variety of ailments, including:

To refresh the mind
Enhance alertness
Help with weight-loss
Aid digestion and promote healthy bowel function
Promote bodily fluid production
Clear heat and phlegm
Headaches
Dizziness
To promote urination

Today, scientists attribute most of tea’s health benefits to its naturally-high polyphenol antioxidant content.

Oolong tea

Did you know, despite the plethora of tea choices found in your local tea shop, that are only 4 types of tea?

Black tea
Green tea
White tea
And Oolong tea

The major difference between the four is their fermentation and oxidation process, which affects their flavor, nutrient composition, and color.

Oolong is a semi-fermented tea which lies somewhere between unfermented green tea and fermented black tea.

Native to the Wuyi Mountain region of China, it has a bolder, earthier flavor than unfermented green tea—which earned it a special reputation in ancient China, where only green tea had been available to that point.

Unlike green tea, it is allowed to partially oxidize, which gives it its bolder flavor and color (black tea, for example, is fully oxidized).

Despite it’s incredible flavor and health benefits, Oolong accounts for only 2% of the world’s tea production¹…which is part of the reason we’re learning about it today.

Health benefits of Oolong tea:

According to Traditional Chinese Medicine, humble Oolong is useful for:

Preventing tooth decay
Reducing skin irritations
Lowering cholesterol
For bronchial spasms
Regulating body temperature
Improving fat metabolism

Per modern research, Oolong’s health benefits include:

Reduced risk of heart disease and high cholesterol²
Better cognitive function and protection against neurodegenerative disease³,⁴
Healthier more diverse gut flora⁵
Stronger bones⁶
Healthier weight and lipid metabolism⁷, ⁸
May improve blood sugar levels in Type 2 diabetics⁹
Reduced stress—this is due to the natural L-theanine in Oolong which promotes a natural state of relaxation while enhancing awareness
Improvements in chronic skin conditions, like eczema and dermatitis¹⁰
Enhanced tooth and oral health¹¹

There is also some evidence that drinking Oolong tea is protective against cancer, but of this writing, the case is stronger for green tea as an anti-cancer medicinal¹².

Preparing Oolong tea:

As you probably know, Americans have a ghastly reputation among the British and the Chinese for our tea preparation methods: boil water (or worse, microwave it!), pour it on the tea, and drink.

In Chinese culture, different teas should be prepared with different temperatures of water and using different methods depending upon the type of flavor, caffeine level, and overall experience you hope to achieve.

Here are the basics on how to prepare a proper cup of Oolong tea:

Choose your tea vessel (either a mug or small tea pot)
Use 1 tablespoon balled leaves or 2 tablespoons loose leaf tea for every 6 ounces of water
Heat filtered or spring water to just below the boiling point (about 190-200 degrees). Tap water isn’t recommended as the added chemicals and their flavors will affect the final product
Pour hot water over the tea leaves, swish, and quickly discard the water (this cleanses the tea leaves and awakens their flavor). *This step is optional, but give it try and taste the difference for yourself
Pour a second helping of water over the tea leaves
Steep 1-5 minutes and enjoy!

Chinese Tea Ceremony with Oolong: Tea Table Chaban with two cups and a tea pot.

How to choose quality Oolong tea

Look for organic whenever possible
Opt for balled or loose leaf over tea bags for better flavor
Look for a uniform color, there may be some variation of greens, browns, and yellows but nothing pronounced
A nice, subtle aroma—it should not smell stale or overly floral
If choosing balled tea, look for uniform size which indicates good quality

We’ll be sure to feature more content about green, black, and white teas in future posts, as they all have fascinating histories and health benefits behind them.

In the meantime, if you’re a green tea or matcha enthusiast, be sure to check out my previous article: “Green Tea or Matcha? What You Need to Know”.

Cheers to tea and good health!

-Dr. Patricia

June 11, 2019 0 comment

Nutrition Vibrant Health

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

by Dr. Patricia May 15, 2019

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, no-sugar-added, 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:

May 15, 2019 0 comment