Tuesday, March 23, 2010

Fluoride

A while back a I received a question about the fluoride content of toothpaste. As a doctor and a consumer, my first concern is the safety of the product in question. When choosing toothpaste, I usually go with a fluoride-free version.

Why fluoride-free?

Research shows that fluoride strengthens the tooth enamel and helps to prevent dental cavities. However, in comparison to the health risks fluoride poses in all other areas of the body, cavity prevention is a minor benefit. Cavities are caused by sugar ingestion, which softens the enamel and allows for greater bacterial invasion into the tooth. Cavity prevention strategies should take dietary choices and mouth milieu into account. In other words, cavities are not a result of a fluoride deficiency in the body, but of a high-sugar diet and a loss of protective bacteria in the mouth.

Wholism is one of the basic principles of naturopathic medicine. If I examined the effects of fluoride on the tooth, and overlooked all the other body parts, I may agree with proponents of water fluoridation. However, when we examine the research on the effects of fluoride on the whole body, fluoridation looks risky. Fluoride has many adverse effects on the body including lower thyroid function and increased risk of bone fractures.

What should you do?

  • Because some people never develop cavities, while others find themselves regularly in the dentist's chair, talk to your wholistic dentist about the best toothpaste choice for you.
  • Familiarize yourselves with information for and against the use of fluoride (see links below).
More resources on fluoride:
The Fluoride Deception
FluorideAlert.org
American Dental Association
  • Brush and floss your teeth regularly, after every meal and before bed.
  • Eat a whole foods diet; eliminate sugar, juice, and soft drinks.

Monday, March 22, 2010

Go Further!

Over the weekend, I watched Ron Mann's 2003 Documentary Go Further starring Woody Harrelson. Woody and his friends bicycled alongside a bio-diesel bus from Seattle, WA to Los Angeles, CA with an important message. Their message is one of personal transformation and environmental responsibility, in a nutshell, to go further. The message of this project was really poignant, for me, and the images really nostalgic.



Last summer, I drove from LA to Seattle and back to attend the annual convention of the American Association of Naturopathic Physicians which took place in Tacoma, WA. On my travels through Washington, I passed mile after mile of tree stumps, and truck after truck carrying lumber. (Clear-cutting was one of the concerns depicted in this movie). I spent hours on the pristine and completely deserted beaches of Oregon, also depicted in the documentary. And ever since moving to Los Angeles, I make a weekly trip to the local farmer's market for the no-spray, local, better-than-organic produce. Organic farming in California is another cause this movie touched on.


In Go Further, Woody and his friends show that everyone us of us can make a difference and that change begins with each one of us. The first step is the awareness of the connection between the food we consume, our health, and our environment. Once we understand this connection, we can change the way we eat and demand change in how our food is produced.

Sunday, March 21, 2010

12 Mile

The 25th Los Angeles Marathon was in full swing this morning as I made my way to yoga class. The 12 mile marker on Sunset Boulevard was a spectacular sight - as participants of all ages representing various causes were being cheered on by the public.


As I recover from my hour long yoga class, I am amazed and inspired by the endurance and perseverance of the LA Marathon participants, who took up to 12+ hours to finish the race. Congrats to all the participants and great job to the marathon staff!

Thursday, March 18, 2010

A pantry

The word "pantry" comes to us from the Middle English "paneterie", meaning bread room. A modern pantry contains bread-making remnants of the 13th century bread room such as flour and grains, along with non-perishables. Is today's pantry still the best place keep bread-making essentials such as flour and grains? Today's post will discuss the best way to store provisions such as grains, beans and pulses, nuts, and flours.

As the weather outdoors is heating up, so is the temperature inside the pantry and cabinets. This change in seasons is my queue to move some food staples out of the pantry and into a climate controlled refrigerator.



Tree and ground nuts and nut butters should be stored in a cool and dark place, ideally a refrigerator (even unopened). (Tree nuts are, just what they sound like, the ones that grow on trees - almonds, cashews, pecans, walnuts, pistachios. Ground nuts are peanuts.) The fats and oils in nuts become rancid and spoil in the presence of light and heat.

Flour should be stored in the freezer. Freezing will keep the flour fresh and free from exposure to light, heat, and oxygen, elements which can speed up the rancidification process.



Beans, lentils, and grains should be stored in a cool dark cabinet. The ideal storage container is made of glass or stainless steel (not chemical-leaching plastic) and seals tightly to minimize exposure to oxygen. Glass mayonnaise, tomato sauce, and nut butter jars can be reused for storing bulk grains, herbs, legumes and loose teas. Adding a whole clove of garlic to each grain or legume will keep the bugs away.

A Lovely Morning

I had a lovely morning hike in Runyon Canyon! Along my hike, I snapped images that reminded me of the amazing things I am grateful for .... my husband



.... a beautiful sunrise


... gorgeous flowers growing on rocks



... living in California where recycling and composting is a way of life


What are you grateful for today?

Wednesday, March 17, 2010

Protein shake

Protein shake makes a quick, nutritious and a convenient on-the-go breakfast or a mid-afternoon snack. All you need is a container with a tight fitting lid and some tasty protein powder. (If you are feeling adventurous you may experiment with adding optional dry ingredients such as powdered greens and ground flax seeds).



For my morning protein shake, I use a 16 oz glass [almond butter] jar, rice milk, chocolate undenatured whey protein powder or hemp protein, powdered greens, quercetin, matcha green tea, and multivitamin powder.

Here's a basic protein shake recipe!

Ingredients:

1-2 scoops of protein powder: undenatured whey, rice, or hemp
1 cup of water or non-dairy milk: rice, almond, or coconut

Optional ingredients:

1 tsp powdered greens, spirulina or matcha green tea power
1 tsp powdered reds or quercetin
1 Tbsp ground flax seeds, wheat germ, or oat bran
1 scoop of powdered multivitamin


Directions:
Combine all ingredients in a glass jar with a lid, or a similar container with a lid.
Tighten the lid; make sure the lid is snug around the mouth of the jar.
Shake the jar in your hands until all the dry ingredients are evenly distributed.
Enjoy!

Preparation time:
1-5 minutes





Huge Impact

Last night I watched Collin Beavan's No Impact Man: The Documentary. Beavan's year long project into reducing his family's environmental impact, documented in this movie, had a profound impact on me. It reaffirmed for me that what is good for the environment is also good for me personally, or as Colin puts it, on his blog, "happier planet = happier people". And just like anything that is worthwhile watching - this documentary was not merely enjoyable and worthy of discussion, it propelled me to take immediate action.

Before I knew it, I had taken out my sewing machine, old cotton tablecloth and a tape measure and made drawstring bags for the greens and fresh herbs I pick up at the farmer's market every week. (Most weeks, I decline the plastic bag and just place the dill, parsley and cilantro directly into my shopping bag, often next to muddy beets, and later regret not having anything to shield them from the dirt. Also greens tend to last longer in the refrigerator when stored in a bag.)


As my reusable recycled cloth bags are drying on the line, I am inspired to completely do away with plastic bags. What are your thoughts about healthy and happy environment being inseparable from healthier and happy people? Have you seen No Impact Man or read Beavan's book by the same name?

Monday, March 15, 2010

Rawnessa


I recently received a request for an organic skin product recommendation to rehydrate dry winter-damaged skin. I instantly thought of Rawnessa. Until Rawnessa, I could not find a product that was organic, safe and effective. I kept finding organic products that were not made of 100% organic, safe for you, and effective ingredients.

Rawnessa organic and raw skincare products are made by the expert and super soft hands of Vanessa Conte. I met Vanessa and began using Rawnessa products last summer. I could not pass up 100% raw organic food for my skin. My Rawnessa Clearnessa moisturizer is made of shea butter, tamanu oil, kukui nut oil, honey, and essential oil of grapefruit, lemon and orange. There are no parabens or lauryl sulfates that compel me to keep my distance from the personal care isle at most department and drug stores.

Here are some features of Vanessa's genius that should not be overlooked:

Quality: My skin feels supple and nourished all day.

Eco-friendly minimal packaging: My moisturizer and lip balm came in glass bottles that I can definitely sterilize and reuse, or recycle.

Local: Rawnessa products are made down the street from my house, and available at the Hollywood farmer's market and online.

*I did not receive any compensation to write this - I really like this product and believe in the power of the small women-owned businesses.

Greek Yogurt



When embarking on a gluten-free diet, test-driving a whole foods diet, or just trying to eat before heading out the door, breakfast can be a tricky meal to change. When sugary cereal, toast and coffee, or bagels are no longer viable options, plain greek yogurt with some berries, nuts or seeds, and virtually any fruit is a convenient, tasty and simple solution. Yogurt is a good source of protein, something that we all need to start our day and to keep up with the day to day demands of our stressful lives. It is convenient to eat in the comfort of your own kitchen, on your commute to school, and to pack to eat at work.



You may dress up your morning yogurt any way you like - with fresh or frozen berries, raw honey or black strap molasses, nut or seed butter. If you are feeling particularly adventurous, feel free to add powdered greens, probiotic powder, and ground flax seeds. I buy seasonal produce from the local farmer's market - so blood orange slices are going into my yogurt concoction, along with frozen organic blueberries, raspberries, ground flax seeds and pecans.

Friday, March 12, 2010

A review of research on an ordinary supermarket mushroom

Exotic mushrooms such as shitaki, maitaki, and cordyceps have long been known to have medicinal properties, ranging from immune system activation to cancer prevention. However, I was surprised to learn that an ordinary supermarket mushroom has been been shown to prevent cancer.

White button mushroom (Agaricus bisporus) was a subject of several studies by Dr Schiuan Chen at Beckman Research Institute at the City of Hope Cancer Center in Duarte, CA. Dr Chen's laboratory showed that white button mushroom contains cancer-preventing constituent called conjugated linoleic acid (CLA). CLA blocks estrogen production in the body, the hormone that feeds the growth of breast cancer cells.

Dr Chen's team estimated that 100 grams, or less than 4oz, of white button mushroom daily would help to prevent cancer.

Let your food be your medicine! I am off to make mushroom soup! How are you planning on incorporating mushrooms into your daily diet?


{this is a chicken on the woods mushroom as photographed on our last mushroom foraging trip to Temescal Canyon}

{this is an unidentified mushroom found in Temescal Canyon}


{California poppies, Temescal Canyon}





Adams LS, Phung S, Wu X, Ki L, Chen S.White button mushroom (Agaricus bisporus) exhibits antiproliferative and proapoptotic properties and inhibits prostate tumor growth in athymic mice.Nutr Cancer. 2008;60(6):744-56.



Chen S, Oh SR, Phung S, Hur G, Ye JJ, Kwok SL, Shrode GE, Belury M, Adams LS, Williams D.Anti-aromatase activity of phytochemicals in white button mushrooms (Agaricus bisporus).Cancer Res. 2006 Dec 15;66(24):12026-34.


Garlicky Black Bean Soup

This black bean soup was super easy to prepare and super tasty!


Ingredients:

1/2 yellow onion, finely diced
4 stalks of celery, finely diced
1 large bunch of garlic greens, chopped
1 large bunch of cilantro leaves and stalks, chopped
3 medium potatoes, diced
2 12oz cans or equivalent of black beans, with cooking fluid
1/4 tsp cayenne
1/2 Tbsp cumin
1/2 Tbsp paprika
1/2 Tbsp achiote (optional)
juice of 1/2 lemon
4-6 cups of water or vegetable broth
olive oil
salt
pepper



{Garlic greens in my home garden}

Directions:

Coat the bottom of a stainless steel or ceramic soup pot with olive oil
Add cayenne, cumin, paprika, and achiote and let cook on medium-low for 2 minutes
Add onion and saute until golden brown
Add celery and saute until it wilts and softens, about 3-5 minutes
Add potatoes, cilantro, and most of the garlic greens (reserve a little bit for garnish) and saute about 3-5 more minutes
De-glaze with 1 cup of broth or water, scraping the brown bits at the bottom of the pot
Add black beans with cooking fluid
Add the rest of the broth or water
Let simmer covered on low heat for 45-60 minutes
Before serving add lemon juice, salt and pepper to taste, and garnish with chopped garlic greens

Enjoy!