Extend the Benefits of Massage: Part 1

By Mindy Green for American College of Healthcare Sciences

There I was, lying on the massage table, basking in the afterglow of an hour of totally relaxing massage bliss. Do I really have to get up now? The reality of daily life was slowly creeping in.

How can I make the most of this experience and carry the tranquility of this moment throughout my day? My week? Anyone who has ever had a great massage has likely had these thoughts. There are a number of things you can do to maximize the physical and emotional benefits, post-massage.

Consider scheduling your massage at the end of the day to avoid making a mad dash back to the office or picking the kids up and running them to their myriad of activities. Try not to fall into a routine of drinking coffee to keep you revved up for the next thing on your list for the day.

Savor the moment. Make the most of extending your massage. Enjoy a cup of tea in a quiet setting or take a nice long bath with candles and soothing music. We may be aware of relaxation techniques such as meditation or deep breathing to sustain that inner peace, but there are also things we can do to help our physical bodies garner the maximum benefits of massage.

Diet

Eat lightly and drink plenty of water. These are two of the simplest ways to continue the cleansing process initiated by massage. The Swedish style or lymphatic drainage massage is best supported by a light diet of steamed vegetables or fresh fruit. Fresh squeezed juices such as carrot, beet, and parsley are often recommended in a cleansing regime.

Deep tissue massage needs protein to help rebuild connective tissue that has been heavily worked. Following any style of massage you should avoid stimulants, sweets and fatty foods. It is also important to drink plenty of fluids after a massage. A minimum of one quart of water or herb tea is required, but two quarts is best. Electrolyte replacement beverages, such as coconut water, are beneficial.

Herbs

Physical manipulation can stir up a lot of toxins and drinking lymphatic cleansing herbal teas such as cleavers and calendula are very helpful in continuing the detoxification process. Also useful is supporting the organs of detoxification such as the kidneys and liver with burdock, dandelion, parsley, yarrow, and celery seed.

Nervine tonic teas such as wild oat, vervain, chamomile, linden, or passion flower can help sustain a calm interior and maintain a sane life in a world filled with stress and high tension. Sore muscles can benefit from circulatory stimulant herbs such as ginger and peppermint, or a liniment infused with cayenne and rosemary oil. The antispasmodic activity of crampbark, black haw and kava is also useful for muscle cramps.

Let’s not forget the benefits of fragrant plants in the form of essential oils. The scent alone is enough to trigger a memory association in the brain, bringing you back to the massage table and that same state of relaxation, if only in your mind. Studies have shown that is all it takes to relive the benefits.

If your massage therapist used lavender scented oil for your treatment, using it in the bath can help recall the experience. Lavender oil itself has many benefits. Its healing attributes for the body include benefits for sore muscles, insomnia, stress and depression. It is healing for burns, bites or abrasions of the skin, and it helps to slow the aging process with antioxidant and anti-inflammatory properties; best of all, most people find the fragrance appealingly pleasant.

About the Author:
Mindy Green is a nationally recognized authority on botanicals and co-author of Aromatherapy, A Complete Guide to the Healing Art, 2009. Friend her on Facebook or see more at www.greenscentsations.com

>>To learn more about the benefits of using herbs and holistic nutrition as part of your health and wellness routine, click here for a schedule of accredited online holistic health classes and wellness programs from ACHS.

*Note: This information has not been reviewed by the FDA. This information has been provided for educational purposes only and is not intended to treat, diagnose, cure, or prevent disease. Before making any significant changes to your health routine, always consult with your primary care physician or naturopathic doctor.

Spring Clean Your Body: A Basic Introduction to Fasting

We spring clean our house, but how often do we spring clean our body?

Fasting--or abstaining from solid foods for a time--assists the body to cleanse. By eliminating food, the enormous energy required to digest food is released and put to the task of spring-cleaning the body. The liver and entire digestive system is given a well-earned rest.*

Fasting begins as soon as you stop eating. There are many types of fasts, and the duration will depend on your work commitments and physical and mental state. Each person is different and will respond differently to fasting, so listen to your own body. However, there are some basic rules:

• Consult your physician or naturopathic doctor before undertaking a fast if you are on medication or have any medical condition.
• No smoking or drinking alcohol, coffee, or tea. You may want to cut down consumption of these items gradually in the weeks before the fast.
• Discontinue vitamin supplements.
• Two days before a fast, eat light foods: mainly vegetables and fruits.
• You may want to try a fresh-foods diet as an alternative to fasting to begin with.
• Allow yourself to rest when you feel like it during the fast. You may experience discomfort, headaches, dizziness, and nausea as toxins are eliminated.
• Avoid stress and concentrate on positive thoughts.
• Fast on vegetable and fruit juice (freshly extracted), pure water, or herb teas. It is important to drink at least eight large glasses of water a day.
• It is important to have a bowel movement once a day while fasting. Use senna leaf tea, linseed tea, yellow dock root and burdock root decoctions or capsules, or enemas if necessary.
• Exercise regularly: walking is ideal.
• Resume eating gradually after fasting. Start with a piece of fruit or lightly steamed vegetables. Take two to three days, depending on the duration of the fast, to resume normal food intake. Never overeat.

The benefits of fasting are enormous.* It allows the body to throw off toxins and regenerate tissue, and it can result in heightened self-awareness. If you decide to fast for longer than three days, seek guidance from your physician, naturopathic doctor, holistic nutritionist, or other experienced practitioner.

*NOTE: This information has not been reviewed by the FDA. This information has been provided for educational purposes only and is not intended to treat, diagnose, cure, or prevent disease. You should always consult with your primary care physician or naturopathic doctor before making any significant changes to your health routine.

Cooking Light and Healthy Using Fresh Herbs

BY ACHS Holistic Nutrition Instructor Helen (Eleni) Delfakis, MS, RD

Spring is a great time to begin cooking light and healthy using fresh herbs. One of my favorite herbs is basil (Ocimum basilicum), which is an annual plant cultivated in temperate climates around the world.

In Greece, basil is named Basileus, Greek for 'king', is associated with romance, and has been used for aromatherapy since the third century B.C. in Greek and Roman bathhouses. In more recent times, basil has been cultivated by the cosmetic industry for fragrances, shampoos, and soaps.

For medicinal purposes, basil tea has been recommended by herbalists to cure cramps, vomiting and constipation, and its mild sedative properties make it ideal for relieving headaches and anxiety.

For culinary uses, basil is one of the most popular cooking herbs. Its mildly peppery taste and desirable fragrance makes this herb ideal for flavoring veal, poultry, fish, cheeses, and most vegetable and pasta dishes, especially when blending with olive oil, garlic, and tomatoes. The linguini with tomatoes and basil recipe included is delicious and easy, and takes less than 15 minutes to prepare.

Linguini with Tomatoes and Basil
Preparation time: 15 minutes

• ½ lb linguini pasta
• ¼ cup extra virgin olive oil
• ¼ cup finely chopped green onion
• 1 lb ripe tomatoes, finely chopped
• 3 cloves garlic, finely chopped
• ½ ounce fresh basil leaves, finely chopped
• 2 ounces feta cheese, crumbled
• Freshly ground black pepper corns

Preparation Directions
Cook the pasta in two quarts of water and ½ teaspoon salt according to the time directions stated on the package. Do not overcook. While the pasta is cooking, chop the vegetables and herbs and crumble the feta cheese.

Using a large sauté pan, heat the olive oil over low-medium heat and add the chopped onions and tomatoes. Sauté until slightly wilted, about one minute. Add the garlic and stir for another 15 seconds. Add the cooked and drained pasta, fresh basil, pepper and the cheese, and toss until all the ingredients are well blended. Remove from the heat.

Calories per serving: 360
Number of Servings: 4

*Note, this article originally appeared in the May 2011 edition of The Reporter ACHSeNewsletter. To have monthly health and wellness tips emailed to you, click here to subscribe to The Reporter.

*This information has not been evaluated by the FDA. This information has been provided for informational purposes only and is not intended to treat, diagnose, cure, or prevent disease. You should always consult with your primary care physician or naturopathic doctor before making any significant changes to your health routine.

Ring in the New Year with Bitters (They're Good for You)

BY ACHS Instructor Scott Stuart, L.Ac., B.S., M.A.O.M.

Did you know that the flavor of an herb has a specific action(s) on the energetic state of the body? Herbs have one or more flavors, each of which has a different action on the body. For example, there is a lot that can be said about the flavor “bitter”.

In his book, The Male Herbal, James Green notes, “It is my opinion that the nearly complete lack of bitter flavored foods in the overall U.S. and Canadian diet is a major contributor to common cultural health imbalances such as PMS, other female and male sexual organ dysfunctions, hormonal imbalances, migraine headaches, indigestion, liver and gallbladder dysfunction, abnormal metabolism, hypoglycemia, diabetes, etc.” Green points out that the only bitter flavors we commonly eat might be coffee and chocolate (which are then sweetened), or a well hopped ale or stout.

However, bitter has many beneficial physiological actions. When bitter flavor touches the tongue receptors, it signals the central nervous system to stimulate the exocrine and endocrine glands. This creates a general stimulation of digestive juices to the stomach, liver, pancreas and duodenum, thus improving appetite, digestion, and assimilation.

Along with this, bitter appears to also stimulate the repair of damage to intestinal walls. (Bitter would be contraindicated where the stimulation of stomach acid is not desired, such as in hyperacidity. However, after the healing of an ulcer, bitter speeds the healing.) Bitter also aids the poor overworked liver in detoxification, increases bile flow, and helps the pancreas regulate blood sugar. As bitter stimulates actions and sensations generally within the entire body, there is some evidence it also has an anti-depressant affect as well. As the Chinese have said for a very long time, bitter calms the mind, and guides to the Heart.

Green also speculates about the philosophical, even spiritual, implications of the lack of bitter in our lives, stating: “Hand in hand with the avid avoidance of bitter flavors in the diet, the North American psyche refuses, in general, to deal with the (bitter) “shadows” of its life, routinely projecting the darker side of its own nature onto others (individually in relationships and nationally in foreign policy). We Westerners seem quite unwilling to deal with the difficulties and more bitter struggles in life. We look predominantly towards sweetness and the “American Dream” of living happily ever after.” Food for thought, anyway.

To have its positive affects, bitter must be tasted. Only a small amount is necessary. Too much bitter will have the opposite effect. After all, it always comes back to balance and moderation, does it not?

Some common bitter herbs are gentian (the main herb in Angostura Bitters), dandelion, mugwort, blessed thistle, globe artichoke leaf, chicory, horehound, chamomile, centaury, hops, goldenseal, yarrow, wormwood, and agrimony.

To add a little bitter to your salad, try some cress, endive, dandelion greens, beet greens.

Pregnant women should be cautious in the use of bitter flavored tinctures or concentrates, as they may stimulate uterine contractions. Bitters are also contraindicated for excess menstrual flow and during painful menstrual cramps.

For the rest of us, to learn to appreciate bitter is to return to a more balanced physiology and psychology. Try a little bitter in the diet. It’s good for you!

Image © American College President Dorene Petersen (2001).

*Note the ideas and opinions expressed within this post have been provided for educational purposes only and do not necessarily express the ideas and/or opinions of the American College of Healthcare Sciences. This information is not intended to treat, diagnose, cure, or prevent disease. Always consult with your primary care physician, naturopathic doctor, or Registered Herbalist before making any significant changes to your health routine.

Cooking with Fall Greens: The Health Benefits of Kale

Fall is here and with it rich greens like kale, spinach, arugula, and spicy mustard greens -- all of which can be grown in your fall garden! Greens add flavor and color to meals, as well as necessary nutrients to support optimal health.

Kale, for example, is a rich source of antioxidants, including carotenoids and flavonoids, which may help protect the body from the effects of oxidative stress*. Dr. Weil includes a useful definition of oxidative stress on his website here.

Kale also may support the body's natural detox process.* Its sulfur compounds are thought to support Phase II detoxification - the step in which toxins in the liver are turned into neutral substances, making them easier to eliminate from the body.

Plus, it's tasty eaten raw or added to cooked meals. We like to saute our kale with onions, garlic, olive oil, and a sprinkle of fresh nutmeg. >> Download this kale recipe and a recipe for baked kale on ACHS Facebook (facebook.com/ACHSedu) here

Have tips for growing leafy greens like kale in your fall garden? Post them here! We'd also invite you to share your favorite kale recipes - variety is the spice of life!



*This information has not been reviewed by the FDA. It is intended for educational purposes and is not intended to treat, diagnose, cure, or prevent disease. Before making any significant changes to your health and wellness routine, it is always best to consult with your primary care physician or naturopathic doctor.

Antioxidant Spices May Reduce Negative Effects of High-Fat Meal

We thought you would find this herbal information interesting ... In a new study, researchers at Penn State have found that eating a diet rich in spices may reduce the body's negative response to high-fat meals.

Researchers added two tablespoons of the herbs rosemary, oregano, cinnamon, turmeric, black pepper, cloves, garlic powder, and paprika to meals given to men aged 30-65 who were overweight, but healthy. These spices reportedly increased antioxidant activity in the blood by 13% and decreased insulin response by 20%.

The two tablespoon of spices provides an equivalent amount of antioxidants to those contained in 5 ounces of red wine or 1.4 ounces of dark chocolate.

>>To read the full-text research review, click here.

>>For more information about using herbs to support optimal health and wellness, visit ACHSedu online here for a schedule of upcoming holistic nutrition and herbal medicine classes. Or, call (800) 487-8839 for more information!


Reference:
e! Science News. (2011, August 10). Antioxidant spices reduce negative effects of high-fat meal. Retrieved from http://esciencenews.com/articles/2011/08/10/antioxidant.spices.reduce.negative.effects.high.fat.meal

7 Food Storage Tips to Help Retain Nutrients

Fresh fruits and veggies are packed with phytonutrients (organic components of plants thought to promote human health) and vitamins. But fruits and veggies can quickly lose these valuable nutrients if they are not stored properly. It's the perfect time to take stock of your fruit and veggie larder.

Did you know that in some instances, frozen veggies may actually have more vitamins than fresh veggies that have been sitting on a store shelf for a week or more. How long have your perishables been sitting? Next time you head out for groceries, consider your local farmer's market first. Fruits and veggies at the farmer's market are often harvested and sold the same day.

Here are 7 food storage tips to help retain nutrients in your fruits and veggies:

1. Keep veggies covered and chilled.
2. Don’t soak your veggies.
3. Don’t keep food hot for too long, as vitamin levels will start to fall within a few minutes.
4. Store your fruits and veggies at the bottom of the refrigerator or in a cool, dark cupboard.
5. Store bananas away from other fruits, which will help keep them from ripening too fast.
6. Don't sore bananas in the refrigerator.
7. Refrigerate prepared juices and store them for no more than 2 or 3 days.
   

Do you have food storage tips to share? We'd love to hear from you. Post your best tips as a comment and on the ACHSedu wall here http://www.facebook.com/ACHSedu.

5 Steps to Help Beat Obesity in the New Year

BY Eleni Delfakis, MS, RD, ACHS Instructor Introduction to Nutrition

It’s hard to follow the news without reading or hearing about obesity and the risks associated with it. The United States is still trailing behind most industrialized countries, as over 65% of the population is now suffering from being overweight or obese.

As a nation, we need to reallocate more of our resources towards health programs and education, and provide incentives to companies that promote good health. Physical education in schools should reflect changing currents in sports trends to keep kids interested in staying fit. However, even without any help from our government, we can all take serious steps to ensure the safety of the water we drink, the air we breathe, and the quality of our food.

To be healthy, you must think healthy. To lose body fat, think positively about losing the extra pounds and give yourself the time you need to adopt a healthy lifestyle. Frantic overly restrictive dieting prevents the delivery of essential nutrients needed to maintain good health.

Here are 5 steps that I recommend to help you reach your goal:

1. Purchase fresh and organic food products whenever possible, which means food that is free of nitrites and other preservatives, pesticides, chemicals, and hormones.
2. Cook at home with whole foods. Each whole food contains one ingredient; it is unprocessed and unrefined. Over 75% of the diet should come from whole foods, with a good balance of foods from all the food groups and from a variety of textures and colors.
3. Consume low-fat yogurt and foods rich in fiber (such as whole grains, fruits, and vegetables) on a daily basis. These foods will keep your digestive track in good working order by eliminating the toxic by-products of digestion. Adults need 25-30 grams of fiber per day. For children, a good way to determine how much fiber they need is to calculate their age + 5.
4. Replace red meat with wild caught salmon or small fish, nuts, and legumes at least two times per week.
5. Consume small portions (3-4 ounces) of meat or poultry three times a week. Unless you’re a muscle-bound body builder you don’t need more. Also, remove the skin from the chicken and all visible fat from meats prior to cooking. Eating small portions and maintaining ideal body weight may help prevent the onset of Type II Diabetes.
   

For 10 more steps you can take to help best obesity in the new year, read the full-text article available in the January edition of the ACHS holistic health newsletter, The Reporter, available online HERE.

World Food Day 2010: Sign the Petition to End Hunger

World Food Day 2010 is this Saturday, October 16.

A worldwide event to raise awareness about hunger, World Food Day provides a great opportunity start alleviating hunger in your own community--share info about holistic nutrition, plan a food garden, be active. Education makes a difference!

Sign the petition to end world hunger here: http://www.1billionhungry.org/

To find a World Food Day event in your area, visit the World Food Day USA website here: http://www.worldfooddayusa.org/CMS/2950/18971.aspx

How will you help raise awareness? Here are 5 simple things you can do year-round to help alleviate hunger:

1. Make a YouTube video and send the link to everyone you know.
2. Organize an outreach project on your college campus.
3. Use the World Food Day curriculum (or develop your own!) and lead a discussion with kids in your local community.
4. Plant a community food garden.
5. Share information about World Food Day and healthy nutrition with everyone you can. Talk to people!

Have an event to suggest for World Food Day? Share it with our ACHS and greater holistic health community and post a response. We’d love to hear from you.

The American College has several downloads you can use to start planning your own World Food Day event. Download them here:

1. ACHS Wellness Guide: http://www.achs.edu/news/news-detail.aspx?nid=225
2. YouTube Videos (ACHStv), Diet and Lifestyle Choices for Health, Part 1-5: http://www.youtube.com/achstv#p/u/17/ELimj5QlFfY
3. Organic Gardening Guide: http://www.apothecary-shoppe.com/product_info.php?cPath=45&products_id=1602

If you like this post, help us spread the word. Post a link to your Facebook. Digg it. Stumble it. Tweet it. And ... thanks!

We've Updated Our List of Favorite Blogs and Links

Happy Wednesday!

We've updated our list of favorite blogs and links to share with you. Some of these updates are from suggestions made by ACHS students, the blogs they like to follow.

Elana's Pantry, for example, is a blog our holistic nutrition students like to follow. The blog features healthy recipes the whole family will love. Right now there's a recipe for honey mustard dressing over fresh greens featured. Looks delicious!

We also added a link to the Healthy Recipes Index from the Mayo Clinic and to Simply Sugar and Gluten Free, a fun blog by Amy Green that provides many flavorful options for people with Celiac disease (or those just seeking a healthier way of eating!).

For the eco- and organic-conscious we added links to The Oregon Tilth magazine, In Good Tilth, and the Mother Earth News blogs Grow It! and Healthy People, Healthy Planet, among others!

Be sure to check out our toolbar of favorites and if you have any suggestions for holistic health and wellness blogs our readers and ACHS students would find useful, please share!

The New Dirty Dozen and Clean Foods You Don't Have to Buy Organic

The Dirty Dozen--the list of 12 foods you should eat organic--has been updated for 2010. The new list includes fruits, vegetables, and other foods with a high pesticide residue. It is highly recommended to buy organic when shopping for these foods. So, what are they?

The New Dirty Dozen includes:

• Celery
• Peaches
• Strawberries
• Apples
• Blueberries (new to the Dirty Dozen list, blueberries are reportedly treated with 52 pesticides, making them one of the dirtiest berries available)
• Nectarines
• Bell Peppers
• Spinach (also new to the Dirty Dozen, spinach may have as many as 48 different pesticides)
• Kale
• Cherries
• Potatoes
• Grapes

For more information about this new list, as well as information about how to shop for meats, milk, and leafy greens check out The Daily Green website.

By the way, carrots have been removed from the Dirty Dozen list, but made the list in previous years because of the up to 26 pesticides used. Carrots are a great source of beta-carotene and add great texture to vegetable dishes, so if you can't find organic, just be sure to scrub them before eating and you may consider peeling their skin as well.

The good news ... there are 15 identified "Clean Foods" you can eat without having to buy organic! Also from The Daily Green website, this list includes:

• Onion
• Avocado
• Sweet Corn
• Pineapple
• Mango
• Asparagus
• Sweet Peas
• Kiwi
• Cabbage
• Eggplant
• Papaya
• Watermelon
• Broccoli
• Tomato
• Sweet Potato

For more information about what "organic" means and why to buy organic, download our free ACHS Wellness Guide here. It also includes lots of practical tips for natura bodycare and holistic living.

Are you interested in exchanging recipes? We're collecting healthy, holistic recipes on ACHS Facebook for exchange. Get some new ideas, share some new ideas here: http://www.facebook.com/topic.php?uid=99091122240&topic=13172

Happy USA Independence Day, July Fourth!

The celebration of our nation’s “birthday” has come to mean friends, family, food and fireworks! The Fourth of July barbeque is an American tradition, and usually consists of many high calorie, high fat foods that have increased the risk for cardiovascular disease. According to Associated Content, the top ten Fourth of July foods are: potato salad, lemonade, pasta salad, watermelon, hot dogs, potato chips, hamburgers, baked beans and chicken. Let’s not forget the soda, desserts and ice cream!

Why not be the instrument of change for this year’s barbeque by making a healthy dish! The following is a great link to “Farmer’s Market Vegetable Recipes”, with some great recipes such as: Pizza Potatoes, Creole Zucchini and Red, White, and Green Salad: http://www.mass.gov/agr/markets/farmersmarkets/resources_consumers_recipes.htm

There also are great holistic nutrition recipes contributed by ACHS students and graduates on ACHS Facebook Holistic Kitchen discussion. Here’s the link to download new recipes ideas and post your favorites too: http://www.facebook.com/topic.php?uid=99091122240&topic=13172

Have a wonderful Fourth of July weekend!

ACHS learning vacation—Mediterranean Holistic Cuisine—offers unique combination of expert, hands-on instruction and relaxation

Sun-kissed isles and tantalizing cuisine, holistic nutrition learning vacations from the American College of Healthcare Sciences (ACHS) offer full immersion and an authentic Greek isle experience. Through engaging hands-on study you’ll learn the many health benefits and cooking techniques of the Mediterranean diet during ACHS’s Mediterranean Holistic Cuisine Summer Session in Greece 2010 hosted by acclaimed chef and author Susan Belsinger and renowned holistic health expert and ACHS President Dorene Petersen, June 26-July 2, 2010.

Mediterranean Holistic Cuisine Summer Session in Greece 2010 is a stimulating learning vacation and provides the unique opportunity for you to learn something new while having an out-of-the-ordinary experience: an educational adventure with a vacation pace.

“Participants at our Mediterranean Holistic Cuisine Summer Session,” says ACHS President Dorene Petersen, “not only get some much needed relaxation in a beautiful Greek island setting, but they also get to learn and experience well-researched holistic nutrition guidelines for how to start improving optimal health and wellness. The Mediterranean diet has been shown to have many health benefits, including lowered risk of death from heart disease and cancer, and is focused on simple ingredients people can use to cook with everyday, like fresh fruits and vegetables, tree nuts, whole grains, and olive oil, a healthy fat.”

“Plus,” Petersen adds, “ACHS’s Mediterranean Holistic Cuisine Summer Session is a seven-day learning vacation, so participants are immersed in the island of Syros and learn how to identify and harvest wild, edible plants, and to use them in delicious Mediterranean menus. Participants start using the health tools they are learning about while on vacation, which makes the transition back to everyday cooking easier and more appealing.”

Participants stay in the Abela Villa on the island of Syros, receive 3-4 hours of daily hands-on culinary and meal preparation instruction, and three meals a day prepared with fresh, local ingredients. For more information about educational credit, pricing information, and to book your next adventure, call ACHS at (503) 244-0726 and ask to speak with an ACHS Admissions Advisor, or send an email to admissions@achs.edu.

>> Read the full press release about ACHS Mediterranean Holistic Cuisine Summer Session here.

>> Read the Alliance of Natural Health article, "The Mediterranean Diet--Can it help you live longer," here.

ANH Alert: Protect Your Right to Natural and Bio-available Vitamin B-6

Alert: Protect Your Right to Natural and Bio-available Vitamin B-6

The Alliance for Natural Health has posted an alert about a potential ban on vitamin B6. As reported on their website, the pharmaceutical company BioStratum wants sole use of pyridoxamine, a natural form of the vitamin, in a drug. "The company filed a so-called citizens petition," according to ANH-USA, "and the FDA agreed. [...] You might ask: how can Pharma take a supplement off the market and claim exclusive use of it as a prescription drug? The FDA does not presently feel obligated to answer the question."

Vitamin B6 is water-soluble and part of the vitamin B complex. Pyridoxal phosphate (PLP) is the active form and is essential for many in the human body. PLP plays a part in amino acid metabolism, gluconeogenesis, lipid metabolism, neurotransmitter synthesis, histamine synthesis, hemoglobin synthesis and function, and gene expression. Vitamin B6 is also important "for the prevention of cancer and the prevention and treatment of seizures, anemia, mental disorders including schizophrenia, carpal tunnel syndrome, and other conditions."[1]

A B6 deficiency can manifest in symptoms like seborrhoeic dermatitis-like eruption, atrophic glossitis with ulceration, angular cheilitis, conjunctivitis, intertrigo, and neurologic symptoms of somnolence, confusion, and neuropathy. [2]

"Unfortunately," ANH-USA says, "this isn’t all the bad news about vitamin B6. All forms of B-6, natural or synthetic, must be converted to P5P, another natural form, for the body to use it. Another drug company, Medicure Pharma, wants sole use of P5P and so has petitioned the FDA to ban its use as a supplement as well.

"Medicure has yet to market a drug made from P5P, but wants the ban to take place now. And never mind that any individual unable to convert synthetic B6 to P5P would have to rely solely on Medicure’s product to stay alive."

If you have yet to send a message to the FDA, you can send one here.

Read more about the potential FDA ban on the Alliance for Natural Health website here.

[1] http://www.anh-usa.org/alert-protect-your-right-to-natural-and-bio-available-vitamin-b-6/
[2] Andrews' Diseases of the Skin, 10th Edition, Elsevier.

Answers to the Myths of the Dangers of Soy

BY Laura H. Hatton, M.S., C.C.N., C.P.T., ACHS Instructor

Recently there has been a lot of information being published purporting the evils of soy. I have been very concerned about this information and responded to a specific set of myths that were published on a popular website. The following is a summary of that research.

Myth #1―High levels of phytic acid in soy reduce the assimilation of calcium, magnesium, copper, iron, and zinc. Phytic acid is not neutralized by ordinary preparation methods such as soaking, sprouting and long, slow cooking. High phytate diets cause growth problems in children.

First off, all beans and grains have phytates. We understand this and are instructed to cook our beans and grains well and never eat raw. Second, assimilation is only potentially compromised in zinc and iron, as well as some calcium and magnesium. It has never been shown to interfere with copper absorption. However, though the possibility of this occurring is seen to interfere with the growth and mineral status of animals, it has never been seen in humans. In several studies done on humans there was no evidence of compromised absorption of any of these metals.

Sprouting has been shown to reduce phytate levels and fermentation is very helpful in this. Tempeh has ½-⅔ the phytate content of regular soybeans.[1] Also, cooking, germination, fermentation, soaking, and autolysis have been shown to decrease the inhibitory effect of phytic acid on mineral absorption.[2] Another important study noted that prebiotics and probiotics promote degradation of phytates in the gut.[3] Thus, it is very important to have very healthy gut flora to improve digestion of soy.

Myth #2―Trypsin inhibitors in soy interfere with protein digestion and may cause pancreatic disorders. In test animals soy containing trypsin inhibitors caused stunted growth.

Although studies have shown these adverse effects in rats, other studies showed no effect on mice or hamsters. Trypsin inhibitors are sensitive to heat. Therefore, most of their activity is lost when raw soybeans are exposed to heat.

As Liener explains, “Most commercially available soybean products intended for human consumption, such as tofu, soy milk, soy-based infant formula, soy protein isolates and concentrates, and textured meat analogs, have received sufficient heat treatment to cause inactivation of at least 80% of the trypsin inhibitor activity present in raw soybeans. This level of trypsin inhibitor destruction is well above the threshold level of 50-60% inactivation found to be necessary for eliminating significant growth inhibition and pancreatic hypertrophy."[4]

In addition, “All antinutritional factors such as phytic acid, tannin, trypsin inhibitor.. are decreased during soaking in 0.5% sodium bicarbonate.” In other words, soaking beans in a little baking soda will help reduce these things. “Human trypsin is more resistant to inhibition than is the trypsin of other mammalian species. The effect on human trypsin of soybean trypsin inhibition in soy protein does not appear to be a potential hazard to man.”

>> For information about more soy myths, download the full-length article in the March edition of the ACHS holistic health eNewsletter, the ACHS Reporter: http://www.achs.edu/newsletter.aspx?id=7

References:
[1] Liener IE. (1994). Implications of Antinutritional Components in Soybean Foods. Crit Rev Food Sci Nutr, 34(1):31-67.
[2] Urbano G. (2000). Lopez-Jurado M, et al. The Role of Phytic Acid in Legumes: antinutrient or beneficial function. J Physiol Biochem, 56(3):283-94.
[3] Scholz-Ahrens KE; Ade P; et al. (2007). Prebiotics, probiotics, and synbiotics affect mineral absorption, bone mineral content, and bone structure. J Nutr, 137(3 Suppl 2):838S-46S.
[4] Liener IE. (1994). Implications of Antinutritional Components in Soybean Foods. Crit Rev Food Sci Nutr, 34(1):31-67.

Image (c) http://upload.wikimedia.org/wikipedia/commons/8/82/Soybean.USDA.jpg

University of Illinois Botanical Symposium in Chicago March 23

The American Botanical Council (ABC) just let us know about a botanical symposium taking place next month in Chicago. The Developments in Botanical Dietary Supplements Research from 1994 to Today symposium will be held March 23 at the Holiday Inn, Mart Plaza, in Chicago.

The day-long botanical dietary supplements research symposium is being offered by the University of Illinois at Chicago Botanical Center (UIC), and will feature the NIH Office of Dietary Supplements (ODS) head Dr. Paul Coates, as well as representation from NCCAM.

The symposium will feature scientists from the U.S. and abroad, who will talk about their botanical research. A full agenda is available from UIC. For more information, check out their website at: http://www.uic.edu/pharmacy/centers/uic_nih_botanical_dietary_supplement_research/news/Symposium_Agenda.php

For more information about supplements, check out Dr. Arianna Staruch's blog post "The How and Why of the Dietary Supplement Safety Act of 2010 Proposed by Senator McCain."

>> If you're interested in learning more about botanicals and nutrition, check out the ACHS website at www.achs.edu!

ACHS named Military Friendly School by G.I. Jobs magazine

The American College of Healthcare Sciences (ACHS) has been named a Military Friendly School by G.I. Jobs magazine. The 2010 G.I. Jobs list of Military Friendly Schools honors the top 15 percent of colleges, universities, and trade schools who do the most to create opportunity for American veterans.

As a member of Servicemembers Opportunity Colleges (SOC), ACHS strictly complies with SOC principles and criteria and provides flexible programs, including: accommodations for non-traditional learners, a fully online format, and 24-hour access. In addition, ACHS accepts all military education benefits and has partnered with the Imagine America Foundation to offer a Military Scholarship for veterans and military spouses.

“This list is especially important now,” said G.I. Jobs publisher Rich McCormack, “because the recently enacted Post-9/11 GI Bill has given veterans virtually unlimited financial means to go to school. Veterans can now enroll in any school, provided they’re academically qualified. […] Veterans need a trusted friend to help them decide where to get educated. The Military Friendly Schools list is that trusted friend.”

The American College currently has more than 100 military and veteran students enrolled.

The American College recently returned from the DoD Worldwide Education Symposium, where Kate Harmon, ACHS Director of Military Relations, and Dean of Admissions and Military Education Coordinator Tracey Miller met with Education Officers to educate them about how servicemembers can maximize their military education benefits while studying in the dynamic field of complementary alternative medicine.

The G.I. Jobs list of Military Friendly Schools was compiled from more than 7,000 schools polled nationwide. An Academic Advisory Committee including educators and administrators from Carnegie Mellon University, the University of Toledo, Duquesne University, Coastline Community College, and Lincoln Technical Institute helped to develop the methodology, criteria, and weighting for the list.

The criteria for being selected as a Military Friendly School included efforts to recruit and retain military and veteran students, results in recruiting military and veteran students, and academic accreditations.

American College of Healthcare Sciences is the only accredited, fully online college offering degrees, diplomas, and career-training certificates in complementary alternative medicine. Founded in 1978, ACHS is committed to exceptional online education and is recognized as an industry leader in holistic health education worldwide.

>> For more information about ACHS programs and community wellness events, visit www.achs.edu, call (503) 244-0726, or stop by the College campus located at 5940 SW Hood Ave., Portland OR 97239.

Food as Pharma

According to a recent Times article, "Food as Pharma," it is becoming more clear that "food is more than just fuel." What you choose eat, in fact, effects "how elastic your blood vessels are, how easily you resist cancer-causing toxins and whether or not you will barrel down the road toward heart disease."

Can food, though, actually prevent disease? Current research suggests that Yes, the foods in your kitchen do have the potential to fight disease. In a 2002 study, for example, "researchers found that people at risk of diabetes could delay or in some cases even prevent the disease from developing by eating fewer calories, getting them from the right kinds of foods and exercising more than two hours a week."

>> To learn more about holistic nutrition, CLICK HERE

>> To read the full length article "Food as Pharma", CLICK HERE

Passion flower peel may alleviate symptoms of asthma

Asthma, or airway inflammation and mucus secretion, can cause wheezing, coughing, and dyspnea. According to the HerbClips article "Efficacy of Purple Passion Fruit Peel Extract in Alleviating Asthmatic Symptoms in Adults," about 17 million people in the U.S. have asthma, an increasing number, which has led to increased interest in the use of nutritional protocols to control asthma.

Purple passion fruit Passiflora edulis peel (PFP) has a history of use with health challenges. In South American folk medicine, extracts of the peel have been used with anxiety, insomnia, asthma, and bronchitis. The extract contains three antioxidants (cyanidin-3O-glucoside, quercetin-3O-glucoside, and edulilic acid) and was "shown to modulate nitric oxide in hypertensive rats."

In a 2008 study with 42 subjects, all participants showed wheeze symptoms at baseline, but only 19.1 % of subjects who took PFP and 78.9% of participants in the placebo group showed symptoms at the end of the study. In addition, "of the approximately 90% and 79% of subjects in the PFP and placebo groups, respectively, with shortness of breath at baseline, approximately 10% and 37%, respectively, had symptoms after treatment. Of the nearly 100% of subjects with cough at baseline, approximately 20% and 50% of subjects in the PFP and placebo groups, respectively, had symptoms after treatment."

These results show that passion fruit peel extract significantly improves asthmatic symptoms after four weeks of usage without adverse effects. The authors of the study concluded that: "PFP extract may be safely offered to asthmatic subjects as an alternative treatment option to reduce clinical symptoms."

References:

Watson RR, Zibadi S, Rafatpanah H, et al. Oral administration of the purple passion fruit peel extract reduces wheeze and cough and improves shortness of breath in adults with asthma. Nutr Res. 2008;28: 166-171.

Based on article © Brenda Milot, ELS, "Efficacy of Purple Passion Fruit Peel Extract in Alleviating Asthmatic Symptoms in Adults," HerbClip

Image © http://www.flickr.com/photos/17548490@N00/1608949872/sizes/s/#cc_license

Soy fact vs soy fiction

The FDA has allowed the following claim to be made concerning soy products: “Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease.”

To qualify food must: Contain 6.25 G of soy protein, have less than 3 g fat and 1 g saturated fat, and less than 20 mg of cholesterol and less than 480 mg of sodium. This claim is based on whole soy protein food, not isolated soy constituents. Asian diets contain typically 6-11 g of soy protein/day, which includes 25-50 mg of isoflavones.

Soy is a complete protein. Not really, but that might not be a bad thing.

The FDA claims that soy protein can be a good substitute for animal protein because it contains all the necessary essential amino acids. Soy is high in the non-essential amino acids, but is low in cysteine, methionine, and lysine. However, soy protein, as well as many other vegan proteins, are higher in non-essential amino acids than most animal-derived food proteins, and as a result should preferentially favor glucagon production. (This could help with insulin resistance.)

An unnecessarily high intake of essential amino acids—as in high-meat diets—may prove to be as grave a risk factor for “Western” degenerative diseases as is excessive fat intake.

Soy prevents cancer. Maybe.

Soy contains isoflavones that are phytoestrogens, which may have both benefits and risks. Phytoestrogens interact with many receptors, including estrogen hormone receptors, but the type of interaction and the type of receptor dictates the biologic response. For instance genistein, one of the main soy isoflavones, interacts differently with estrogen receptor alpha and estrogen receptor beta. Genistein was shown to inhibit the growth of MCF-7 breast cancer cells.

Epidemiological studies show that women with traditional diets high in soy have a lower incidence of breast cancer those women with Western diets. There are no studies that show eating high amounts of soy later in life can decrease a women’s risk of breast cancer however.

Soy is safe for breast cancer survivors. Probably NOT.

Currently neither the animal data nor human data is conclusive as to whether soy is safe for breast cancer survivors. Women who are estrogen positive breast cancer survivors are frequently told to restrict their intake of soy products because of the phytoestrogen content.

GMO soy is healthy. If you don’t mind herbicides on your food!

Genetically modified soy is “Roundup Ready”, MEANING Roundup can be sprayed on the crop for weed control. Roundup Ready (RR) varieties of soybean has increased the use of glyphosate for weed control and glyphosate residues were found in soybean leaves and stems, and metabolites of the herbicide were found in the grain. Applications of glyphosate have no effects on phytoestrogen levels in glyphosate-resistant soybeans.

Fermented soy is better for you. Not really.

There is a difference in the isoflavones in non-fermented vs. fermented soy food, but the effect of enzymes and flora activity in the digestive tract makes the difference unimportant.

Soy is a common food allergen. True!

Soy is one of the top food allergens, along with cow’s milk, citrus, nuts, wheat, seafood and egg. Allergenicity of GMO soy may be altered. Hydrolyzed soy protein may not be as antigenic and there may be cross-reactivity with birch pollen and soy.

Soy inhibits the thyroid. Not True!

In 14 human studies, most found little change in thyroid function tests of normal subjects ingesting isolated soy protein. There are a few case studies of soy impacting hypothyroid patients, by reducing thyroid medication absorption. Always also consider iodine deficiency. Iodine deficiency lead to goiter and soy may make an iodine deficiency worse. An interesting not is that Asian soy consumption is often coupled with seaweed, which is naturally high in iodine.

Soy inhibits protein digestion. Possibly.

Raw soy contains Bowman-Birk (BBI) inhibitor of chymotrypsin and trypsin and the Kunitz inhibitor of trypsin (KTI). Heating and processing of the soybean removes most but not all of these inhibitors. On the other hand, several studies suggest that BBI can also function as an anticarcinogen, possibly through interaction with a cellular serine protease.

Soy is safe for infant formulas. Caution is needed.

Infants consuming soy formulas had 10 times higher isoflavone levels in their blood than women receiving soy supplements who show menstrual disturbances. Small, physiologically relevant phytoestrogen exposure levels can alter estrogen-dependent gene expression in the brain and affect complex behavior in a wide range of species. The implications for these findings in humans, and particularly in infants, largely remain uninvestigated but are a subject of increasing public interest.

Soy infant formulas contain BBQ and KTI, protein enzyme inhibitors; infants on soy formula consume about 10 mg of KTI plus BBI per day. The impact of reduced protein digestion due to these enzyme inhibitors in infants is not known.

Soy is a good food. Most likely.

Whole soy foods are a good source of fiber, B vitamins, calcium and omega-3 essential fatty acids. Replacing some high fat animal protein with soy foods is beneficial. Soy can be part of a healthy diet, along with fruits, vegetables, and whole grains, fish and lean meats Introduce soy slowly to the daily diet. Avoid if you have soy allergies.

Soy is a nutraceutical. Most likely.

Soy isoflavones may be helpful for modest cholesterol lowering effects. Soy isoflavones effect on breast cancer is unclear. Soy isoflavones may be helpful for menopausal symptoms. Soy isoflavones may be supportive for postmenopausal bone health.

>> By Dr. Arianna Staruch, ND, ACHS Dean of Admissions