Sesame Oil, Diabetes, and Cholesterol

Calling all diabetics and people who are flirting with diabetes! Cooking with sesame oil, it seems, can help lower triglycerides, blood glucose, and normalize blood cholesterol in your body. So says a study published in December of 2010 in the journal Clinical Nutrition.

In this study, diabetics used 35 grams of sesame oil a day for 60 days. (This equates to about 2 1/2 tablespoons of oil.) They either cooked with it or used it as a salad dressing. Here are the results after 60 days:

• Total cholesterol decreased 20%.
• Low-density lipoproteins (LDLs - the bad form of cholesterol) decreased 33%.
• Triglycerides decreased 14%.
• High-density lipoproteins (HDLs - the healthy form of cholesterol) increased 16%.

These results are cause for celebration. Diabetics have a higher risk of cardiovascular disease than non-diabetics. If a food that can be easily integrated into a daily diet can significantly reduce the risk of cardiovascular events such as heart attacks and angina, ideally, it should be.

It's good to note that the study also tested diabetics who were on a drug called glibenclamide (aka glyburide, a powerful drug used to reduce blood glucose). Some only took glibenclamide, while others took the drug in addition to sesame oil. The cardiac risk factors listed above were slightly normalized when subjects took the combination, except for LDLs, which were decreased 38% - a 5% advantage over sesame oil alone.

Here's another great example of letting your food be your medicine, just as Hippocrates suggested thousands of years ago. Integrate sesame oil into your daily diet. Add it to salads. Use it in stir-fries. And decrease your chances of cardiovascular issues easily, harmlessly, and tastefully!

Apple Cider Vinegar for Diabetes and Heart Disease

One of the biggest "cure-alls" in the realm of natural medicine is apple cider vinegar. It frequently makes its way into lay publications. Unfortunately, touting apple cider vinegar as a cure-all is problematic. First and foremost, it is not a cure-all. Second, saddling natural medicine with so-called panaceas makes natural medicine look like the realm of snake oil, and brings its reputation down.

But the effects of apple cider vinegar on cardiac risk factors and diabetes have been studied. And the results have been quite impressive.

One study has shown that cardiac risk factors improve with apple cider vinegar supplementation. According to this study, normal rats who took apple cider vinegar with meals showed a significant decrease in LDLs (the "lethal" form of cholesterol), and a significant increase in HDLs (the "healthy" form of cholesterol). Rats with diabetes had a decreased HgbA1c (basically, the average of blood glucose over the past 3 months), decreased triglycerides, and increased HDLs. This is a promising study, but a human study should be done to see if this trend applies to humans also.

A second study shows that apple cider vinegar can improve insulin sensitivity for persons with type 2 diabetes, or even those with insulin resistance (a precursor to type 2 diabetes). And a third study demonstrates that in type 1 diabetics, blood sugar spikes after eating (aka postprandial hyperglycemia) are lessened when vinegar is taken before meals. What does this mean? If you are diabetic or at risk of developing diabetes, I strongly recommend that you take apple cider vinegar regularly.

Here's the "recipe": take a teaspoon of apple cider vinegar in 4-8 oz of water, shortly before meals. You can also take it after meals if you experience indigestion. If it tastes too sour, you can add a teaspoon of raw honey to the mix, making it taste like apple cider. Some people believe that this is the ideal way to take it. It is not recommended to take it undiluted, as it may dissolve tooth enamel.

"Do you treat...?"

"Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity."

-- World Health Organization, 1948

Quite often, I get e-mails from potential patients asking me if I treat X condition. They are happy to have received a diagnosis, be it hypothyroidism, high cholesterol, high blood pressure, fibromyalgia, diabetes, or whatever they have been labeled as having. At least these people know that what they are suffering has an official name, and thus a potential exact treatment, usually a drug of some sort. (Unfortunately, in many cases, these drugs are not effective, or have undesirable side effects.)

I also often get e-mails from patients who have a mysterious array of symptoms that are not easily pigeonholed into a diagnosis. They have run through a barrage of lab tests that indicate - at least on paper - that all their blood/urine levels are normal, or that there was nothing abnormal found on the imaging they received. These are the people who often come to me like Princess Leia, saying, "Help me, Obi-Wan Kenobi. You're my only hope."

In either case, when working with patients, I generally adhere to a philosophy known as the naturopathic therapeutic order. It goes like this:

1. Remove obstacles to cure.
2. Instill a healthy regimen.
3. Support the body's natural healing process.
4. Support individual weakened or diseased organs or organ systems.
5. Address structural abnormalities.
6. Address the condition or pathology.
7. Suppress the condition or pathology.

Notice that in this therapeutic order, there is no emphasis on whatever condition a person has been labeled with until all other health-supporting priorities have been addressed. Often, an effective treatment protocol may include just the first three or four parts of this order, and the patient gets better. (Incidentally, treatment almost always includes patient education, so that not only does the patient get better, but he or she has tools they can use for the rest of their lives to help keep themselves healthy.)

This emphasis on creating health is often the rationale behind naturopathic doctors who say, "We don't treat conditions. We treat people (who happen to have these conditions)." This is not to say that naturopathic doctors do not understand these conditions; four years of excellent in-residence education with many classes in pathology, public health, and pharmacology (among others), ensures that they do. But patients are more than the labels of diseases they have been given. Addressing only these labels without addressing the fundamental causes of their diseases - the obstacles to cure, the less-than-optimal health regimens, the weakened organ systems - does a patient disservice. To address each patient wholly and to pursue the real cause of disease is the ultimate goal of a naturopathic doctor. Only by doing this can we achieve the true definition of health: complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.

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Do you have health issues that aren't being adequately addressed by conventional medicine? Naturopathic care may be the answer you're looking for. Visit my website for more information about naturopathic medicine, and begin your journey toward optimal health!

Recipe: Simple Breakfast Smoothie

This is a simple recipe for a breakfast smoothie I adapted from a elimination diet program that I recently did. It's wonderful that smoothies are as quick and easy to prepare as they are. (Cleanup is a snap, too.) And there are many, many recipes out there for smoothies. However, I like this one because it is so simple, because it uses whole foods, and because it is a balanced source of macronutrients (fats, carbohydrates, and proteins). And depending on what ingredients you use, this smoothie can become a powerhouse of antioxidants, bioflavonoids, vitamins, and minerals. (Hint: if you use more colorful fruit, such as berries, peaches, or mangoes, the nutritional value skyrockets.) Here's the recipe:

• 1/2 cup cashews
• 1 cup rice, soy, almond, or oat milk
• 1/2 cup fresh or frozen fruit of your choice
• 8 ice cubes

Blend the first two ingredients together for approximately 1-2 minutes, until thoroughly blended. Add remaining ingredients, blend thoroughly, and enjoy.
There are many variations on this recipe. Here are some of my favorites:

• Add a splash or two of coconut milk for a creamier texture and for healthy medium-chain fatty acids.
• Substitute almonds or walnuts (soaked overnight) for the cashews.
• Blend a date with the nuts and milk for a sweeter flavor.
• Add 1/4 - 1/2 teaspoon cinnamon or ginger.
• If using a banana as fruit, add 1 tsp coffee substitute.
• Add 1 tsp ground flax seeds.
• Add a splash of vanilla extract.

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Do you have health issues that aren't being adequately addressed by conventional medicine? Naturopathic care may be the answer you're looking for. Visit my website for more information about naturopathic medicine, and begin your journey toward optimal health!

Eating 101 with Luciano Pavarotti

"One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating."

~~ Luciano Pavarotti, Pavarotti, My Own Story

Leave it to Pavarotti to extol the virtues of eating. The legendary operatic tenor, who died from pancreatic cancer at the age of 71 in 2007, struggled with his weight throughout his life. His appetite for food was nearly as well-known as his ability to sing beautifully and effortlessly. It may be tempting to just dismiss this quote. Of course, it's something that an avowed glutton would say, right? However, his sentiment actually shows great insight into how we should ideally eat.

Eating nowadays is often just an afterthought. How did your breakfast go today? Did you wolf down an apple while driving to work? Nibble at a muffin and gulp coffee during the morning's meeting? How about lunch? A quick drive-thru meal? Or something eaten at the desk while trying to work on that project before the deadline? And dinner? Something thrown together or even microwaved quickly and quickly devoured while watching the evening news?

Unfortunately, the above scenarios are often the norm, rather than the exception. We don't sit down intentionally, relax, and fully concentrate on eating. Life in the 21st century is often hectic, and it seems like setting aside time to eat mindfully often falls lower and lower on the list of priorities. Yet it can be one of the most delightful experiences to "stop whatever it is we are doing and devote our attention to eating." Just sitting, enjoying good company in a relatively quiet environment, and deliberately savoring each bite of food can make an otherwise frantic day more handleable.

But beyond being merely pleasant, there is a more physiological reason why, when we eat, we should be so single-minded about it. Digestion ideally occurs when the body is at rest - in a state called the parasympathetic state. It's the exact opposite of the sympathetic state we all know as the "fight or flight" state. In fact, I prefer to think of it as the "rest and digest" state.

In a sympathetic state, our body is alert and primed for action of some sort. Breathing becomes deeper and quicker, the heart pounds, and blood is shunted to the muscles to provide oxygen, should we need to fight off that metaphorical saber-toothed tiger or run from danger. Or, to put it in modern terms, we enter this state when someone swerves in front of us and we slam on the brakes at the last minute to avoid an accident, or when our boss yells at us for missing that deadline. The body expends very little energy on digestion at this point, and any digestion that does occur is bound to be less effective. Considering that we derive all of our nutrition from the food that we eat and digest, it behooves us to avoid this sympathetic state.

Conversely, in a parasympathetic state, breathing slows down and becomes shallower, the heart relaxes, and blood becomes concentrated in the core of the body. The stomach is more prone to secreting acid to help digestion, and the liver and pancreas both tend to secrete more of their respective digestive juices, too. The intestines engage in more peristalsis - that is, they churn more effectively, making sure that the contents of the food we ate can be more readily absorbed. This enables us to get the most out of eating, nutritionally speaking.

So how do we most optimally get into this parasympathetic state and eat effectively? Here are some good ideas.

• Tonight, sit down at the dinner table and resist your usual routine of reading the newspaper, watching television, doing homework, or getting into negative emotional discussions. In other words, "stop whatever it is you are doing, and devote your attention to eating." Simply focus on enjoying the experience of nourishing yourself.
• Establish the habit of experiencing genuine gratitude for whatever the food or beverage is before you. Or, in simpler terms, say grace before each meal. Who are we to take for granted the bounty which surrounds us in our uniquely blessed culture? It is essential to feel your gratitude here, not to just think it fleetingly, for thoughts which we attach feeling to become emotions and emotions influence every cell of our being. (A good source of pre-meal blessings is John Robbins’ book May All Be Fed: Diet for a New World.)
• Notice your breathing as you reflect on your good fortune and begin to draw deep slow breaths from low in your abdomen, feeling your stomach relax as it rises and falls with each breath. Notice how this type of deep relaxed breathing feels inside.
• Notice the aroma of your food, and if you do not find it appealing, add your favorite natural herbs and spices to enhance its appeal. Be creative! You owe it to your soul to experience the dozens of delightful and healthful herbal and spice seasonings available in our culture’s diverse marketplace. Whole healthy foods can taste marvelous. Make the time to master this art. You will have no regrets.
• Place a reasonable amount of food on your plate, and if you are still hungry when you are done, wait five minutes. If you are still not satisfied inside on a gut level, you may then eat more.
• Throughout your meal, listen to your stomach – not just your taste buds – and do what it tells you. Notice when you are satisfied or when foods do not agree with you.
• Chew each bite 42 times and swallow it before you place more food in your mouth. Digestion of all food actually begins in the mouth where it is reduced to small enough particles for your digestive enzymes to get at and continue the process. Important salivary enzymes also begin their work here when provided the opportunity as per the above suggestions.
• Drink only pure water with your meals and only as necessary, between swallows of food – not with them. Excessive fluids may dilute valuable digestive enzymes, minimize chewing, and therefore serve to negate salivary digestion. The most disruptive beverages are those which are alkalizing (acid-neutralizing), such as milk, which can interfere with digestion in the stomach. Learn to satisfy your thirst between or before meals to minimize any possibility of interference during the meal.

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Do you have health issues that aren't being adequately addressed by traditional medicine? Naturopathic care may be the answer you're looking for. Visit my website for more information about naturopathic medicine, and begin your journey toward optimal health!

By The Numbers: Vitamin D

0-25 - Level of vitamin D (measured in nanograms per milliliter, or ng/mL) that gives a diagnosis of Vitamin D Deficiency Syndrome, when accompanied by two or more of the following: osteoporosis, heart disease, hypertension, autoimmune diseases, certain cancers, depression, chronic fatigue, or chronic pain.

50 - Minimum acceptable blood level of vitamin D (in ng/mL) for optimal function.

75-125 - Ideal level (in ng/mL) of vitamin D.

200 - Amount of IUs (international units) recommended by the US Food & Drug Administration per day for adults to prevent osteomalacia - not for optimal health.

400 - Amount of IUs recommended by the US Food & Drug Administration per day for children to prevent rickets - again, not for optimal health.

5,000 - Amount of IUs recommended for adults to boost Vitamin D levels by 50 ng/mL within 3 months.

10,000 - Amount of IUs recommended for adults to boost vitamin D levels by 100 ng/mL within 3 months.

20,000 - Average amount of IUs generated by individuals when sunbathing in the summer with maximum skin exposure, for roughly 15 minutes.

156,000–2,604,000 - Amount of IUs a man unknowingly took daily for 2 years, which produced one of the few documented instances of vitamin D toxicity. He recovered with sunblock, steroids, and discontinuing the (poorly measured) vitamin D supplement.

Source: Vitamin D Council

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Do you have health issues that aren't being adequately addressed by conventional medicine? Naturopathic care may be the answer you're looking for. Visit my website for more information about naturopathic medicine, and begin your journey toward optimal health!

The Common Cold, the Flu, and Probiotics for Children

Calling all parents! Especially those who are concerned about their children getting colds and (swine) flu this season!

Can you imagine a drug that could decrease your child's sick time this season by half...possibly more? Well, it's not a drug. It's a supplement of the beneficial bacteria in your intestines that actually can help to increase your child's immunity this season.

A colleague of mine recently shared something he read in the journal Pediatrics. The most recent issue (August 2009) showed the results of a study that examined 326 children between the ages of 3 and 5. These children were divided up into three groups. They received one the following supplements twice a day for six months:

• A placebo.
• A probiotic supplement consisting only of Lactobacillus acidophilus (commonly found in yogurt).
• A combination probiotic supplement with L. acidophilus and another strain, Bifidobacterium animalis lactis.

It appears that probiotics are not just for intestinal problems. The findings of this study were astounding. Children given the probiotics suffered significantly fewer fevers, less coughing, and less runny/stuffy noses throughout the cold season. And the children given the combination probiotic supplement saw the fewest fevers and coughing/runny nose incidents. How much less?

• Fever incidents: 53% fewer with single probiotic; 72% fewer with combo probiotic.
• Coughing incidents: 41% fewer with single probiotic; 62% fewer with combo probiotic.
• Runny nose incidents: 28% fewer with single probiotic; 59% fewer with combo probiotic.

Needless to say, children on probiotics did not need to go on antibiotics as often when they got sick, and they needed to stay home from day care or school less often.
To get these probiotics, your best choice is to consult a naturopathic doctor who carries these probiotics. Often, probiotics found over the counter do not contain what they say they do. Naturopathic doctors usually have access to the highest quality supplements, often only available to health care professionals. Where can you find a naturopathic doctor? Well, for one, there's the one who wrote this article! I do carry a combination probiotic product in an online store like the one in this study. If you are interested, feel free to contact me for more information. If you would prefer to see a naturopathic doctor in person that may be near you, you may check out the American Association of Naturopathic Physicians online directory.
May you and your children be healthy and happy this season!
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Do you have health issues that aren't being adequately addressed by conventional medicine? Naturopathic care may be the answer you're looking for. Visit my website for more information about naturopathic medicine, and begin your journey toward optimal health!

Swine Flu: The Basics and Vitamin D

Swine flu is currently at the forefront of our health concerns. Experts are predicting a pandemic this season. The White House estimates that roughly 90,000 people will die of the swine flu - more than twice the number in a typical flu season. Vaccine manufacturers are working overtime to create a flu vaccine; this vaccine is expected to be ready by the middle of October.

The symptoms of the swine flu are pretty much identical to the symptoms of regular influenza, including a cough, fever, achy muscles, and a headache, so it will be difficult to tell the difference - and perhaps beside the point. Also, just like the regular flu, swine flu is spread through airborne droplets from coughing, or from direct contact with a person who has swine flu.

It is important to know who is most likely to contract swine flu. Those at highest risk include:

• Children aged 6 months up to their 19th birthday (but the younger the child the higher the risk)
• Pregnant women
• People 50 years of age and older
• People of any age with heart or lung disease (asthma, COPD, emphysema), diabetes
• People with weakened immune systems.

Since the swine flu is a new strain of the flu that we have not been exposed to yet, we have yet to develop immunity, and everyone is at risk of contracting the swine flu. This is why people are so concerned about the swine flu this year.

There are many people who are leery of the swine flu vaccine for various reasons. It is not my intention to persuade those who are ready to take the vaccine not to take it. But there are other ways to prevent the swine flu using natural methods, and to decrease its severity if it does hit. Simply doing nothing and passively relying on the body's ability to heal itself is foolish. We need to actively support the body's ability to fight off the swine flu.

First off, we can look at the common sense basics that apply pretty much to all common upper respiratory tract diseases (common colds, influenza, etc.) These include:

• Decreasing your intake of sugars and other simple carbohydrates. These have been proven to suppress the immune system by reducing the white blood cell count for up to 24 hours.
• Drinking plenty of water...ideally, at least 1 ounce per 3 pounds of body weight per day. (150 lbs = 50 oz of water.)
• Getting plenty of sleep.
• Washing your hands often, particularly if you are around people who may be sick.
• Optimizing your nutritional status

This last one is a bit vague...after all, if you're eating well or at least taking a multivitamin, don't you have good nutritional status? The short answer, almost without exception, is "no." The food we eat nowadays is usually deficient in vitamins and minerals for various reasons. And multivitamins are helpful, but I consider multivitamins a good basic "insurance plan," when the goal is just health maintenance. In this case, our goal is to prevent the swine flu, so it is good to tailor nutritional supplementation accordingly.

The most discussed natural method of preventing the swine flu this year is vitamin D supplementation. Vitamin D is often found in food in doses that are laughably low compared with what our body needs. Certain coldwater fish are the only significant dietary source of vitamin D. The best source of vitamin D is the sun. Light-skinned individuals can produce up to 20,000 IUs of vitamin D merely by spending 15 minutes in direct sunlight, while one cup of fortified milk provides only 100 IUs of vitamin D. The recommended daily allowance of vitamin D is 200 IUs for adults, 400 IUs for children - but this is only to prevent bone diseases like rickets or osteomalacia, not to optimize immune function.

There is significant evidence nowadays linking low vitamin D levels in the body to low immunity. Indeed, some health care professionals and scientists - myself included - consider the lack of sunlight exposure in the winter months (and the resultant lack of vitamin D absorption) a significant reason why colds and the flu are so prevalent at this time.

It is a good idea to get your vitamin D levels checked right now. They should be above 50 ng/mL. If you are an adult, and your vitamin D levels are low, start high-dose supplementation of 5,000 IUs per day, then check again in 3 months. Or get plenty of sunshine - at least 15 minutes of direct sunlight on as much skin as possible every day.

For more information on using vitamin D to prevent the swine flu this year, check out this excellent video by Paul Bergner, a medical herbalist and an expert on dealing with disease from a natural perspective.

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Do you have health issues that aren't being adequately addressed by conventional medicine? Naturopathic care may be the answer you're looking for. Visit my website for more information about naturopathic medicine, and begin your journey toward optimal health!

Recipe: Kale with Marinara Sauce

“Cooking is like love. It should be entered into with abandon or not at all.”
-Harriet VanHorne

Last night, I found myself face to face with a bunch of kale. I have to admit that on the totem pole of leafy greens where taste is concerned, kale has always fallen at the bottom of the heap. It tends to be the bitterest of the greens. Still, I go back occasionally, hoping to find a way to prepare it that might work. And every time, I've ended up frustrated. Until last night.

You may recognize kale, even if you don't eat it. It's often used as a garnish in restaurants because of its ornate, curly leaves. Kale is usually dark green throughout, although some types have a pleasing vivid purple hue in the center of the leaves. It's for this reason that many gardeners also choose to plant ornamental kale - visually, it's quite dramatic.

So why eat kale if it's not the tastiest of foods? There's a number of reasons. Kale is one of the most healthful vegetables there are, falling in the general family of “leafy greens” that naturopathic doctors will often recommend to their patients. (Strictly speaking, kale is in the Brassica family, sharing lineage with cabbage, broccoli, and mustard greens.) It is chock full of calcium, iron, magnesium, potassium, and carotenoids. And as befits “foliage,” kale is an excellent source of folic acid. Finally, as far as nutrients per calorie go, it’s very difficult to beat kale. One cup of cooked kale provides just 50 calories, yet more than 100% of the RDA of vitamin A, 200 mg of calcium, 30 mg of magnesium, 300 mg of potassium, and 100-150 mg of vitamin C. If you are concerned about adequate calcium intake but are trying to keep weight down, kale is an excellent vegetable to incorporate into your diet on a regular basis.

So, hallelujah! I finally came up with a recipe for kale that takes very little time or effort, and is absolutely delicious! For the first time, I gobbled up every last bit of kale I prepared (relatively speaking…kale does take a bit more effort to chew than, say, spaghetti), and I will be returning to this recipe again in the near future. Give this recipe a try, and enjoy one of the healthiest vegetables out there!

Kale with Marinara Sauce

½ onion, chopped
1 Tbsp olive oil
¼ tsp salt
1 bunch lacinato kale
1 cup marinara sauce
1-2 minced or crushed garlic cloves

Place onion, olive oil, and salt in a small pan and sauté on medium heat until transparent. In the meantime, tear the kale into bite-sized pieces and rinse thoroughly. Discard the stalks. Place kale in a medium-sized saucepan and steam for 10-15 minutes, adding water occasionally, until kale is wilted and tender. Drain excess water. Add onions, marinara sauce, and garlic cloves to kale. Toss to mix, and serve.

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Do you have health issues that aren't being adequately addressed by conventional medicine? Naturopathic care may be the answer you're looking for. Visit my website for more information about naturopathic medicine, and begin your journey toward optimal health!

Video: Food Sensitivities

Have you been dealing with health issues that just don’t seem to go away? Are you frustrated with taking pharmaceutical drugs that don’t seem to work for you? Would you like to pursue a more natural route to health that honors your body?

What if you were regularly eating a food that was sabotaging your health, and you didn’t realize it? Would you want to know about it? If you are dealing with a chronic health issue, chances are you are also dealing with a food sensitivity, and this may be a cause of your symptoms.

A food sensitivity is basically an immune response to food that your body construes as an invader. The resulting immune reaction can result in a multitude of symptoms. Food sensitivities have been linked to a number of chronic conditions, including irritable bowel syndrome, ulcerative colitis, eczema, chronic fatigue syndrome, recurrent ear infections, attention deficit disorder, celiac disease, depression, migraines, and insomnia.

If you are dealing with any of these conditions and are looking for a better route to health, consider getting tested for food sensitivities, find out what they are, and eliminate them. Also, feel free to check out my website for more information about food sensitivities and naturopathic medicine, and what they can do for you. Thank you for visiting, and be well!

The Sad Story of Zicam

Nationwide, the Zicam cold remedy nasal gel was ordered to be pulled off the shelves on Tuesday, June 16th. The charge was simply that using the nasal gel could lead to anosmia, or a permanent loss of smell. Indeed, 130 people had reported a loss of smell after using Zicam. As a rather randomly-chosen Dr. Charles Lee points out, anosmia goes much further than merely not being able to appreciate a rose or a home cooked meal. “People without the sense of smell may not be able to detect life dangerous situations, such as gas leaks or something burning in the house,” he says.

But why did the Zicam nasal gel cause anosmia? The answer is actually quite simple. Zinc is the culprit. In this case, it takes the form of zinc gluconate. Zinc has been known in the past to cause loss of smell when used intranasally. (One of my brilliant colleagues wrote about this very issue, first back in 2006, then again two years later.) Worse, studies using intranasal zinc gluconate to treat the common cold did not show an appreciable difference in the duration or severity of symptoms. They did show a risk of potentially irreversible anosmia.

Another issue: how did this product get placed on the shelves in the first place? Usually, it’s the Food and Drug Administration that dictates whether or not a drug is able to be put on the shelf. But Zicam got past this by stating that the active ingredient was homeopathic zinc gluconate. The FDA does not regulate homeopathic remedies, and so was not beholden to restrict the sale of Zicam. But in this case, the matter was all semantics. Specifically, the active ingredient was zincum gluconicum 1X. This is a homeopathic way of saying “a 10% solution of zinc gluconate.” Usually, homeopathic remedies are very dilute…dilute to the point where some of the most powerful remedies don’t have a single molecule of the original substance in them. (How and why these remedies work is an issue for another post.) But if not dilute enough, these remedies can exhibit properties of their original substance – precisely because they contain that substance. And a 10% solution of zinc gluconate certainly qualifies.

This is one of those instances where something that seems harmless or beneficial may end up being quite harmful. Many people are drawn to alternative medicine precisely because they feel it is less harmful than drugs – and in many instances they are right. But this is not always the case. Are herbs safe to use? Not if they’re herbs like foxglove (from which we get the highly regulated heart medication digitalis) or poison hemlock (which Socrates drank to commit government-ordered suicide). Similarly, are nutrients safe? Usually, yes, but as we now know, not if it’s zinc applied to the inside of the nose.

Another disturbing aspect of the Zicam issue is that blame is being wrongly placed on the whole practice of homeopathy. As I mentioned above, it was not the homeopathic quality of zinc that caused the cases of anosmia. It was the zinc itself. An article by the Associated Press about this issue misrepresents homeopathy as a whole. Dr. Jerry Avorn, an expert in pharmaceutical safety at Harvard dismisses homeopathy as having only alcohol as the active ingredient, saying “the therapeutic effect is no greater or lesser than a martini.” The article’s author also discovered that some homeopathic remedies are composed of more than 10% alcohol, when the American Academy of Pediatrics dictates no medicine contain more than 5% alcohol. All three entities might be surprised to know that a homeopathic dose usually consists of a pellet or two or a drop or two of the remedy in the mouth – hardly enough to give either adult or child an alcohol “buzz-on,” as Dr. Avorn claims.

It’s a sad issue. Zicam willfully deceived both the FDA and the public in an effort to get its product out to consumers wanting to treat their colds effectively. Thousands of consumers bought Zicam’s products, thinking that since it was homeopathic, natural, herbal, and/or non-pharmaceutical, it was safe. And as a result, scores of people have permanently lost one of their vital senses.

But what can we take from this? Some people might consider this evidence of the “snake oil” nature of alternative medicine. It isn’t. It’s evidence of greed taking precedence over the health of the public, and greed is not limited to alternative medicine. It may also be an indication that alternative medicine should be regulated more, although I have great doubts about the ability of the FDA to effectively regulate this profession. It is possible to view this as a societal need for qualified health care professionals who are thoroughly trained in the realm of natural medicine – and naturopathic doctors are precisely those health care professionals.

If you are prone to cold and the flu, it’s definitely a good idea to see if you can deal with issues from a natural perspective, with the help of a naturopathic doctor. Check my website out for more information about naturopathic medicine, and what it might be able to do for you. And be well.

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Do you have health issues that aren't being adequately addressed by conventional medicine? Naturopathic care may be the answer you're looking for. Visit my website for more information about naturopathic medicine, and begin your journey toward optimal health!

Article commentary: Can These Foods Prevent Diabetes?

I was browsing MSN.com today and found an article by Prevention entitled "Can These Foods Prevent Diabetes?" I always look at these online articles with more than a pinch of skepticism, since some of the information in them can be misleading or downright wrong. Although there is some good information here, this article is not an exception. Let's evaluate the foods Prevention has chosen to be good for diabetes.

1. Coffee. Yes, there is evidence that the caffeine in coffee can increase insulin receptor sensitivity, thus helping to decrease the risk of diabetes. But that's only part of the story. Caffeine also increases the amount of cortisol in the body. Cortisol is the body's main stress hormone, normally secreted during the "fight or flight" response during times of acute stress. But if cortisol is elevated chronically (say, with stressful jobs or when ingesting high amounts of caffeine), it can result in increased abdominal fat and increased blood glucose levels, neither of which are desirable if you're trying to avoid diabetes. Besides, not many people regularly drink coffee black, with no sugar or cream or flavored syrup. That mocha frap or caramel latte will really undermine any efforts to prevent diabetes.
2. Vitamin D. I have no issues with this one. Vitamin D deficiency is endemic in our culture, and has been linked with a variety of chronic diseases, including diabetes. But even the highest food sources of vitamin D are insufficient to bring our body's stores of this hormone back to normal. (And yes, I did say hormone. Strictly speaking, vitamin D is not a vitamin.) Even if you take a daily vitamin D supplement including 5,000 or 10,000 IUs, it's possible that weeks or even months will go by before levels normalize, depending on the extent of the deficiency. The best way to get vitamin D back to normal is to get lots of sunshine exposure to as much skin as possible...much like our ancestors did. Just avoid excessive sun exposure leading to sunburns. In times when you cannot get sun exposure, taking high doses of vitamin D is recommended; 5,000 IU is a good daily dose, and overdosing is highly unlikely. (For more information, check out the Vitamin D Council's website.)
3. Low-fat dairy foods. First off, what in the world is ice cream doing on a list of foods that can prevent diabetes - even if it's low-fat ice cream? Yipes! This sends a terrible message. But on to low-fat dairy foods of all sorts. The study referenced by this article may or may not be accurate; even the study's author admits that people who eat low-fat dairy foods tend to have healthier dietary habits in general. If calcium is the key nutrient here (and evidence thus far doesn't really show that this is the case), then dairy foods like cheese and yogurt are indeed the best sources for calcium. (Incidentally, there is evidence linking dairy intake among young children to type 1 diabetes, an autoimmune condition also known as insulin dependent diabetes.)
4. Cinnamon. In many alternative health circles, cinnamon has been accepted as an effective blood sugar moderator, and it is now easy to find supplements for diabetes that include either powdered cinnamon or cinnamon extract. It may take a long time before cinnamon is accepted by mainstream medicine as an effective treatment for blood sugar control. But in the meantime, it certainly doesn't hurt to include cinnamon in more liberal amounts in your diet, either. Try pork chops with a cinnamon rub, or add cinnamon to your morning oatmeal.
5. General dietary modifications. No problems here. I agree with this article's recommendations: Stop drinking sweetened drinks and substitute tea and water. Switch from refined grains to their unrefined brothers and sisters. Keep protein sources lean, and add more legumes to the diet. Eliminate trans fats. Increase intake of fish and nuts. And despite what the title of this part of the article says ("Eat for your genes"), these modifications are beneficial regardless of what your ancestry may be.
6. Carrots. If the active components here are carotenoids, then why stop at carrots? Taste the rainbow of fruits, vegetables, and spices! The brighter and more vivid the food, the better off you will be. Carotenoids are especially high in yellow/orange foods (like carrots, sweet potatoes, mangoes, and apricots), red/pink foods (tomatoes, salmon, cayenne, and pink grapefruit), and green foods (spinach, kale, and collard greens). Since carotenoids are fat-soluble, it is a good idea to eat them in combination with a healthy oil (such as olive oil) or butter to optimize absorption.
7. Fiber. The link between high fiber intake and decreased blood sugar surges is well-established - particularly for soluble fiber. It can slow the ability of the intestines to absorb sugars that are the result of normal digestion of carbohydrates. Shoot for 40 grams of fiber a day from foods like apples and oatmeal...with cinnamon!
8. Seeds. The key nutrient here is magnesium. And much like vitamin D, magnesium deficiency is rampant in society today. There is actually stronger evidence that magnesium can help prevent diabetes more than chromium (often viewed as the classic nutrient to take when trying to moderate blood glucose). Sunflower seeds may be a good source, as the article points out, but leafy greens, cashews, almonds, most legumes, and even chocolate chips (in moderation!) contain more magnesium.

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Do you have health issues that aren't being adequately addressed by conventional medicine? Naturopathic care may be the answer you're looking for. Visit my website for more information about naturopathic medicine, and begin your journey toward optimal health!

Beet Kvass

Last week, I had some extra beets lying around, and instead of throwing them in the compost bin, I decided to make beet kvass for the first time ever. Now, for those of you who are not inclined to eat beets because you grew up with those dastardly canned beets, I don’t blame you. I thought they were disgusting, too! But fresh or pickled beets are something else entirely. And so is beet kvass (it rhymes with "floss").

Beets are a nutritional powerhouse. Filled with B vitamins such as thiamin (B1), riboflavin (B2), and pyridoxine (B6), beets can aid the body’s ability to handle stress. Moreover, they provide minerals like iron, potassium, sodium, iodine, and manganese, and are also a great source of folic acid. The nutritional value of beets is so high that despite their high sugar content, I would still recommend beets to diabetics (in moderation). Beets are also a great liver and blood tonic, and are often recommended by naturopathic doctors both to support the liver and build up the blood.

Now: what in the world is kvass? Simply put, kvass is a sour, fermented drink that has been used in traditional Slavic/Russian/Ukrainian culture literally for centuries. It can also be added to stews or used in place of vinegar in salad dressing. Since beets are such an integral part of Slavic cuisine, it only makes sense that beets can be used to make kvass (though they are not required). I found that properly made beet kvass is quite salty and sour, but taken from the refrigerator, is delicious and quite refreshing. And soon after I drink it, I get an incredible feeling of being replenished and energized. Poking around the internet a bit, I found that many people have had the same experience.

I stumbled across a simple recipe for beet kvass in the excellent cookbook Nourishing Traditions by Sally Fallon and Mary Enig. Making beet kvass is exceedingly simple but actually takes a few days because of the fermentation process. Here is the recipe (and commentary) for beet kvass, slightly edited but taken directly from Nourishing Traditions. Enjoy!

This refreshing drink is valuable for its medicinal qualities and as a digestive aid. Beets are loaded with nutrients. One glass morning and night is an excellent blood tonic, promotes regularity, aids digestion, alkalizes the blood, cleanses the liver and is a good treatment for kidney stones and other ailments. Beet kvass may also be used in place of vinegar in salad dressings and as an addition to soups.

• 3 medium or 2 large organic beet roots, peeled and chopped up coarsely.
• 1/4 cup whey (the liquid made from strained whole organic yogurt)
• 1 tablespoon sea salt (or 2 if you choose not to use whey)
• filtered water

Place beet roots, whey and salt in a 2-quart glass container. Add filtered water to fill the container. Stir well and cover securely. Keep at room temperature for 2 days before transferring to refrigerator. Drink two to three 4 ounce cups of kvass a day.
When most of the kvass has been drunk, you may fill up the container with water and keep at room temperature another 2 days. The resulting brew will be slightly less strong than the first. After the second brew, discard the beets and start again. You may, however, reserve some of the liquid and use this as your inoculant instead of the whey.

Note: Do not use grated beet roots in the preparation of beet tonic. When grated, beets exude too much juice resulting in a too rapid fermentation that favors the production of alcohol rather than lactic acid.

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Do you have health issues that aren't being adequately addressed by conventional medicine? Naturopathic care may be the answer you're looking for. Visit my website for more information about naturopathic medicine, and begin your journey toward optimal health!