Wild for walnuts
 

 

Food for thought

“Be kind whenever possible. It is always possible.” – The Dalai Lama

 

 

There are good reasons to go wild for walnuts. They are rich in Omega-3-fatty acids and high in antioxidants.This powerful combination helps support immunity, the management of inflammation in the body, and provides nourishment for the brain. Additionally, research shows that walnuts have protective benefits against metabolic syndrome, cardiovascular problems,Type-2 diabetes, and dementia.

Dietary studies indicate that approximately one ounce of tree nuts per day is the minimal amount needed to provide statistically significant benefits. In the case of walnuts, one ounce equals about 7 shelled walnuts, or 14 walnut halves. Add them to cereal, yogurt, salad, desserts, and entrees; enjoy them raw or toasted or as a nut butter.

While walnuts are harvested in December, they are available year round. When purchasing whole, unshelled walnuts choose ones that feel heavy for their size. The shells should not be stained, cracked or pierced as this can be a sign of mold on the nutmeat, which renders it unsafe for consumption.

Shelled walnuts are available in prepackaged containers, as well as bulk bins. Make sure the bins are covered and the store has a good product turnover to ensure freshness.

Due to their high polyunsaturated fat content, walnuts are extremely perishable and care should be taken in their storage. Store shelled walnuts in an airtight container and place in the refrigerator, where they will keep for six months, or the freezer, where they will last for one year. Unshelled walnuts should also be stored in the refrigerator, although as long as you keep them in a cool, dry, dark place they will stay fresh for up to six months.

 References

Guiding Principles

The information offered by this newsletter is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.

 

2021:
Reclaim Normalcy During Uncertain Times

 

January 2021 Edition

What’s New

Walnuts are the oldest known tree food – they date back to 10,000 BC!

 

Finally, 2020 is behind us and the New Year brings a sense of hope. Even as we move into 2021, normal still has new meaning for how we work, live, and interact with the people in our lives. We may not fully reclaim “what was,” but we can begin to carve out a family and work life that enhances our physical and mental well-being. That starts with finding ways to manage our personal needs so that we can be the best version of ourselves while continuing to be present to those we love.

The pandemic has drained us: We are exhausted from shuffling between rooms, ironically trying to find some privacy even while being isolated from friends and family. We are frustrated by the challenges of working from home (if we’re lucky enough to still have a job) while schooling our children. We are worrying about how to pay the bills and put healthy food on the table. Even in these times, there is help and there are small solutions that can make a big difference. Remember, a healthy person has a greater chance of staying healthy, so let’s explore some ideas:

  1. Get support for yourself. Find doctors who practice medicine rooted in nature cure and who can work with you virtually to find ways to lift your mood and energy.
  2. Create a routine/schedule so that you feel “on point” and productive at the end of each day. Research shows that the predictability of a routine is good for decision making, reducing stress levels, and promoting better sleep habits.
  3. Move Differently, but do Move. We know physical movement is good for mind and body. Even without a trip to a fitness facility you can build in time for exercise. Perhaps establish a family “gym class” as part of homeschooling and have fun together playing and moving and, hopefully, giggling together.
  4. Take Deep Breaths. There are a variety of breathing techniques to help promote relaxation. One that we recommend for both adults and kids is called The Breathing Box 
  5. Play games. Whether with your spouse, children or a friend on-line, enjoy the challenge of playing board games that are fun, strategic, or even help you learn something new.
  6. Reach out. It’s easy to pull in and isolate, but make a point of calling friends weekly and “zooming” family members outside of your home.
  7. Go to the Great Outdoors. Nature is good therapy! Get away from screen time, refresh body, mind, and spirit in a nearby park, soak up the sun, tackle a hiking trail, or relax by a local body of water.
  8. Create work-life boundaries, if at all possible; do the same for your children. Engage them in experiences such as cooking and woodworking that utilizes skills in math, reading and cognitive thinking.
  9. Drink lots of water and maintain healthy eating habits. It’s easy to grab “junk food” when you’re home all the time. Strive for fruits and vegetables and healthy snacking.
  10. Reduce non-work screen time. Not only is this good for your eyes, this small step can free up a lot of time for other things, including those we’ve mentioned above. You may also find yourself picking up an old hobby or making more time for pleasure reading.

We hope these ideas help you navigate the continuing challenges and that 2021 is truly the beginning of healthier, happier times. Meanwhile, If the strain of pandemic life continues to be overwhelming, or you want more personalized guidance on how to best manage issues, consult with a holistic physician who can make specific recommendations for your cognitive, emotional, and physical health.

 References

Guiding Principles

The information offered by this newsletter is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.

 

Bone Broth

An Old Fashioned Secret to Fight Osteoarthritis


There was a time when soup broth was made fresh, with vegetables, herbs, meat, and the bones from the animal, be it fish, poultry, or steer. As soup became a canned convenience food, bones were often left out of preparation. Today, bone broth has made a resurgence for important health reasons, including supporting the structures of the musculoskeletal system.

While it’s not possible to acquire exact measurements of each nutrient contained in bone broth (every batch is different depending on ingredients), we do know it contains a wide variety of nutrients. In preparing bone broth, you are simmering animal bones and connective tissue, which are rich in calcium, magnesium, potassium, phosphorus, zinc and other trace minerals that our own bones rely on to maintain strength and contractility. During cooking, the collagen found in bone and connective tissue transforms into a gelatin and releases amino acids into the broth. Amino acids (AA) are the building blocks for proteins that help form muscles, other tissues, and facilitate cellular activity in the body. For example, the AA glycine is used by the body to form tendons and ligaments, which support joints. Another AA, arginine, reduces inflammation. Bone broth also contains glucosamine and chondroitin, both of which are associated with healthy bones and joints.

You can use bone broth as a base for soups and entrées, as a marinade, or depending, on how it’s seasoned, you might like drinking it. There isn’t a specific recommendation for drinking bone broth. Because bone broth is not necessarily good for everyone, check with your holistic health practitioner about adding it to your ongoing health-building strategies.

References

Lugo, J.P., Saiyed, Z.M. & Lane, N.E. “Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study.” Nutr J (2015) 15:14. Accessed 3 Aug 2020: https://doi.org/10.1186/s12937-016-0130-8

Heaton, Lisa E et al. “Selected In-Season Nutritional Strategies to Enhance Recovery for Team Sport Athletes: A Practical Overview.” Sports medicine (Auckland, N.Z.) (2017) 47:11, 2201-2218. doi:10.1007/s40279-017-0759-2 Accessed 3 August 2020: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5633631/

ProgressiveHealth.com “Bone Broth: A Secret Weapon for Arthritis?” Accessed 3 August 2020: https://www.progressivehealth.com/bone-broth-for-arthritis.htm

 

“Osteoarthritis, known as OA, is the most common musculoskeletal disease in the world “

Natural Approaches to

Osteoarthritis

 

October 2020 Edition

What’s New

Pumpkins are fruits, not vegetables. Fruits are considered to be the part of the plant that has seeds on the inside. By this definition, a pumpkin is definitely a fruit. They’re a member of the gourd family, which includes other fruits like watermelon and winter squash.

 

Oh, my aching joints!

There’s good reason why we hear this so often. Osteoarthritis, known as OA, is the most common musculoskeletal disease in the world and a prevalent factor in work absences, temporary or permanent disability, hospital admissions, and use of pain-management drugs. While OA can develop in any joint, the knee is most typically affected.

Causes & Symptoms of OA:

OA develops in response to a chronic inflammatory response in which there is progressive deterioration of the cartilage and narrowing of the joint space. The mechanical function of the entire joint, including adjacent bone and soft tissue (ligaments, muscles, and tendons), can become impaired. Factors that cause OA include:

  • joint injury
  • overuse related to sport, physical activity, or job conditions
  • obesity
  • age (over age 50)
  • smoking
  • lack of exercise or excessive exercise
  • diabetes
  • hormonal changes related to menopause

Symptoms of OA include pain, stiffness, and swelling in the joint. There may also be stiffness or cramping in the adjacent muscles.

Treating OA:

The main objective of treatment is symptom management – reducing pain and underlying inflammation – and preventing further deterioration of the joint. It has been commonly thought that OA is irreversible; however, advances in orthopedic treatments, regenerative medicine, nutritional science, physical therapy and related fields indicate that people can improve joint function and experience a reduction in pain. Treatments vary by individual and often a combination of treatments are used; here are a few:

Contrast Therapy: Alternating hot and cold-pack treatment or alternating soaking in warm and cool-water baths can reduce stiffness, inflammation, and pain level. Soaking can also be done in mineral-infused water (aka, balneotherapy). Another form of contrast therapy involves applying a warm compress to the joint for five minutes and then covering it with a thin, cold towel for ten minutes.

Aquatic Therapy: Exercising in the water, including swimming and water aerobics, enhancing pain management, mobility, and increased sense of wellbeing.

Muscle Strengthening: Strengthening the muscles and connective tissue around the affected joint helps improve strength and range of motion, reduces pain and swelling, and can prevent further breakdown of the cartilage. An exercise program may include yoga, tai chi, or strength training and should be designed by a physician or physical therapist who is knowledgeable about OA and your personal lifestyle goals.

Lifestyle Support: If you smoke, focus on reducing and ultimately quitting to help reduce the inflammatory load in your body. Eat a healthy diet consisting of whole grains, healthy fats, lean meat, poultry and fish, and plenty of fresh fruits and veggies. Cut down on sugar as it contributes to inflammation.

Nutritional Supplements: Glucosamine, a compound found in certain marine animals (there is also a vegan form), is one of the most frequently used supplements worldwide due to its chondroprotective properties (ability to delay joint deterioration and narrowing). Always check with a holistic physician before taking nutritional supplements.

Conventional Medicine for OA: Orthopedic interventions can include the use of anti-inflammatory, muscle relaxant, and pain medicine, some of which may cause unwanted side effects (drowsiness, upset stomach). Joint lubrication injections of cortisone are common. Knee and hip joint replacement surgery can be life-changing for people who have tried other approaches, including holistic, and are still suffering.

It’s important to work with your holistic practitioner to determine the best approach for you.

References

Guiding Principles

The information offered by this newsletter is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.

 

Have You Taken Your NSAIDS (Ibuprofen) Today?

I talk to people every day who take NSAIDS for what ails them. We have an ache, a pain, or are just uncomfortable and reach for those tiny… ok, sometimes not so tiny pills without really knowing the risks. After all we can get them over the counter so they must be ok, Right?! Well, no. But they are cheap.

Read more >