Sunshine: Your Vitamin D Supplier

Sunshine is indeed the best way to optimize your Vitamin D levels.

Despite its name, vitamin D is not a regular vitamin. It's actually a steroid hormone that you get primarily from either sun exposure or supplementation, and its ability to influence genetic expression that produces many of its wide-ranging health benefits.

Researchers have pointed out that increasing levels of vitamin D3 among the general population could prevent chronic diseases that claim nearly one million lives throughout the world each year. Incidence of several types of cancer could also be slashed in half.

Vitamin D also fights infections, including colds and the flu, as it regulates the expression of genes that influence your immune system to attack and destroy bacteria and viruses.

More health benefits of Vitamin D:

• Regulating absorption of calcium & phosphorous
• Important for normal growth & development of bones and teeth

Vitamin D-ficiency can be caused by:

• Pollution
• Sunblock
• Spending more time indoors
• Working longer hours in offices
• Living in big cities where tall buildings block sunlight

Because of these factors, it is sometimes necessary to get your Vitamin D from other sources, like supplements or fortified foods. 

The Raw Food Diet

What is the raw food diet?

A raw diet consists of foods (typically produce, grains, seeds, nuts, and beans) that haven't been heated above a certain temperature, usually somewhere between 104 and 118 degrees. Cooking destroys enzymes that raw foodists believe are essential to human health; without those enzymes, the thinking goes, we're not getting the full, life-supporting benefits of our food.




10 health benefits 

1. Live foods. It’s common sense right? A cooked seed won’t grow, but a raw seed will. Heating food over 118 degrees Fahrenheit destroys much of the nutrients in your food. Cooking food also diminishes the natural life energy. I’d rather put living food in my body.
2. Enzymes. Cooking food destroys much of the natural enzymes (your body can also create enzymes, but can only do so much) in your food that are needed to break down nutrients. Eating raw eliminates this problem.
3. Insane energy. You won’t know this unless you try it for yourself, but eating raw gives you an amazing boost in energy. I used to get tired around 2 or 3pm during the day. Now I simply don’t have that problem. When I do get tired, it doesn’t last nearly as long and an orange or apple will recharge me within a few minutes.
4. Better sleep and less sleep needed. I’ve slept better than ever while eating raw. But most importantly, I don’t wake up feeling tired or groggy anymore. On most days, I wake up feeling full of energy.
5. Increased mental clarity. Eating raw has helped me focus on the things that are important and made me more emotionally in tune with others. I feel like a wall of fog has been removed in my mind. It’s easier to think clearly and focus for long periods of time.
6. Eat as much as you want. This isn’t really a health benefit, but it is pretty awesome. I never get that uncomfortable full feeling eating raw. You know where you have to unbutton the top button on your pants and take a nap? I don’t get that. I can eat as much as I want, and while I will feel full, I don’t feel weighed down or tired.
7. Less cleanup. Simply put, there aren’t many dishes to wash when you eat fruit and vegetables. Although if you do compost (like I do), you’ll probably have to do it more often.
8. No packaging. Eating raw means less packaging all around (well, I guess you could argue that banana and orange peels are “packaging”). This means less trash in a landfill and more room in your cupboards. Win/win for everyone.
9. More regularity. You should naturally have around two to three bowel movements a day. If you’re going less than that, it probably means your intestines are unhealthily clogged. A raw diet gives you more than enough fiber to keep you regular.
10. Connection with the earth. Eating food that’s been freshly picked just feels different. You feel more connected to the earth and more grounded. Eating lots of processed foods — frozen or from a box — makes creates more of a gap and leaves you feeling disconnected from the earth that sustains you.

Are You a Mosquito Magnet?

Factors that affect who Mosquitoes like best

• Blood type

Not surprisingly—since, after all, mosquitoes bite us to harvest proteins from our blood—research shows that they find certain blood types more appetizing than others. One study found that in a controlled setting, mosquitoes landed on people with Type O blood nearly twice as often as those with Type A. People with Type B blood fell somewhere in the middle of this itchy spectrum. Additionally, based on other genes, about 85 percent of people secrete a chemical signal through their skin that indicates which blood type they have, while 15 percent do not, and mosquitoes are also more attracted to secretors than nonsecretors regardless of which type they are.

• Carbon dioxide

One of the key ways mosquitoes locate their targets is by smelling the carbon dioxide emitted in their breath—they use an organ called a maxillary palp to do this, and can detect carbon dioxide from as far as 164 feet away. As a result, people who simply exhale more of the gas over time—generally, larger people—have been shown to attract more mosquitoes than others. This is one of the reasons why children get bit less often than adults, on the whole.

• Exercise and Metabolism

In addition to carbon dioxide, mosquitoes find victims at closer range by smelling the lactic acid, uric acid, ammonia and other substances expelled via their sweat, and are also attracted to people with higher body temperatures. Because strenuous exercise increases the buildup of lactic acid and heat in your body, it likely makes you stand out to the insects. Meanwhile, genetic factors influence the amount of uric acid and other substances naturally emitted by each person, making some people more easily found by mosquitos than others.

• Skin Bacteria

Other research has suggested that the particular types and volume of bacteria that naturally live on human skin affect our attractiveness to mosquitoes. In a 2011 study, scientists found that having large amounts of a few types of bacteria made skin more appealing to mosquitoes. Surprisingly, though, having lots of bacteria but spread among a greater diversity of different species of bacteria seemed to make skin less attractive. This also might be why mosquitoes are especially prone to biting our ankles and feet—they naturally have more robust bacteria colonies.

• Beer 

Just a single 12-ounce bottle of beer can make you more attractive to the insects, one study found. But even though researchers had suspected this was because drinking increases the amount of ethanol excreted in sweat, or because it increases body temperature, neither of these factors were found to correlate with mosquito landings, making their affinity for drinkers something of a mystery.

• Pregnancy

In several different studies, pregnant women have been found to attract roughly twice as many mosquito bites as others, likely a result of the fact the unfortunate confluence of two factors: They exhale about 21 percent more carbon dioxide and are on average about 1.26 degrees Fahrenheit warmer than others.

• Clothing Color

This one might seem absurd, but mosquitoes use vision (along with scent) to locate humans, so wearing colors that stand out (black, dark blue or red) may make you easier to find, at least according to James Day, a medical entomologist at the University of Florida, in commentary he gave to NBC.

• Genetics

As a whole, underlying genetic factors are estimated to account for 85 percent of the variability between people in their attractiveness to mosquitoes—regardless of whether it’s expressed through blood type, metabolism, or other factors. Unfortunately, we don’t (yet) have a way of modifying these genes, but…

• Natural Repellents

Some researchers have started looking at the reasons why a minority of people seem to rarely attract mosquitoes in the hopes of creating the next generation of insect repellants. Using chromatography to isolate the particular  chemicals these people emit, scientists at the UK’s Rothamsted Research lab have found that these natural repellers tend to excrete a handful of substances that mosquitoes don’t seem to find appealing. Eventually, incorporating these molecules into advanced bug spray could make it possible for even a Type O, exercising, pregnant woman in a black shirt to ward off mosquitoes for good.

-Smithsonian

Now that you know, try your best to not let those mosquitoes munch on you!

Raw Brownie Balls

It's finally the weekend, and after a hard week, you deserve a little indulgence. What if you could enjoy a dessert that tastes like a little piece of heaven without all those guilty feelings afterward? What a concept.

Simple recipe, simple ingredients, simply delicious. 

Yields about 20
(raw - vegan - gluten-free)

• 1/2 cup walnuts
• 1/2 cup almonds
• 1/3 cup unsweetened cacao powder
• 1/2 tsp salt
• Cinnamon to taste

1. Puree nuts in food processor
2. Add in dates, cacao, salt and as much cinnamon as you like
3. Blend until a doughy consistency is reached
4. Form balls and refrigerate/freeze (up to you!)

Enjoy, my friend and have a happy, healthful weekend!

Avocados: World's Healthiest Foods

Avocados are all the rage nowadays. Avocado this, and avocado that. But why? Why is this green, rough looking vegetable known as one of the world's healthiest foods?



Well first, let's start with some background:
The avocado, also known as the alligator pear in regards to its shape and leather-like appearance of skin, is derived from the Aztec word "ahuacatl." Avocados are the fruit of the Persea americana, a tall evergreen tree that can grow up to 65 feet in height. Depending upon the variety, avocados can weigh anything from 8 ounces to 3 pounds. The rich and creamy Hass variety is the most popular in the United States, and 95% of all avocados grown in the U.S. are from California. Avocados are available year-round, but are most abundant in the spring and summer months, August for California and October for Florida. Although avocados are technically fruits, we have categorized them as vegetables from a culinary perspective.

Health Benefits:

• Promotes heart health
• Wide ranging anti-inflammatory benefits
• Optimized absorption of carotenoids
• Supports cardiovascular health
• Promotes blood sugar regulation
• Anti-cancer benefits

How to select & store:
A ripe, ready-to-eat avocado is slightly soft, but should have no dark sunken spots or cracks. If the avocado has a slight neck, rather than being rounded on top, it was probably tree ripened and will have better flavor. A firmer, less mature fruit can be ripened at home and will be less likely to have bruises. The average California Hass avocado weighs between 165-170 grams (about 6 ounces) and has a pebbled dark green or black skin, while the Fuerte avocado has smoother, brighter green skin. Florida avocados, which can be as large as 3 pounds, have less fat and calories, but their taste is not as rich as California varieties.
A firm avocado will ripen in a paper bag or in a fruit basket at room temperature within a few days. As the fruit ripens, the skin will turn darker. Avocados should not be refrigerated until they are ripe. Once ripe, they can be kept refrigerated for up to a week. If you are refrigerating a whole avocado, it is best to keep it whole and not slice it in order to avoid browning that occurs when the flesh is exposed to air. 

Tips for preparing:
Use a stainless steel knife to cut the avocado in half lengthwise. Gently twist the two halves in opposite direction if you find the flesh clinging to the pit. Remove the pit, either with a spoon or by spearing with the tip of a knife. Next, take each of the avocado halves and slice lengthwise to produce four avocado quarters. The use the California Avocado Commission's "nick and peel" method to peel the avocado. Just take your thumb and index finger to grip an edge of the avocado skin and peel it away from the flesh, in exactly the same way that you would peel a banana. The final result will be a peeled avocado that contains most of that dark green outermost flesh that is richest in carotenoid antioxidants.
You can prevent the natural darkening of the avocado flesh that occurs with exposure to air by sprinkling with a little lemon juice or vinegar.

The healthiest way to cook:
Many avocado recipes that you'll find in cookbooks and on the Internet include avocado as an ingredient in its raw, unheated form. In the World's Healthiest Foods recipes, we also favor this approach. We simply cannot think of a better way to preserve the health benefits made possible by avocado's unique and delicate fats. If you do plan to use avocado in a recipe that calls for heat, we recommend that you use the lowest possible temperature and least amount of cooking time that will still work with your particular recipe. Our purpose in making this recommendation is to help you minimize damage to avocado's unique fats. We've seen one research study showing that approximately 40 seconds of microwave heating on medium heat is a heating method that doesn't significantly change the fatty acid profile of avocados. Sometimes we like to add avocado to a dish that has been cooked. This is a similar approach to some traditional Mexican recipes. For example, in Mexico they add sliced avocado to chicken soup after it is cooked. The avocado warms and mingles well with the soup but retains its nutritional concentration since it is not cooked. 

So, folks, load up on these deliciously smooth green fruits! Your body will thank you.

Spaghetti Squash

It looks like spaghetti and works like spaghetti, but is definitely not spaghetti. It's so much BETTER!

Spaghetti squash is a yellow, rounded squash that is available both in the winter and summer months that is tasty in dishes that are both hot and cold.

It is very simple to prepare and has a tremendous amount of health benefits, especially in the replacement of pasta.

According to Livestrong.com, spaghetti squash contains all of the following.

Vitamins

"Spaghetti squash contains a wide range of vitamins. A 1-cup serving offers 5.4 mg of vitamin C, which is almost 10 percent of the recommended daily intake, according to the USDA National Nutrient Database. Other vitamins include A, B-6, thiamin, riboflavin, niacin, folate, pantothenic acid and vitamin K. A report from Colorado State University explains that obtaining your daily vitamins through food sources such as spaghetti squash may be more beneficial than taking vitamin supplements, as food contains several chemicals that work together, making the vitamins function more efficiently. Researchers from China, published in the January 2011 issue of "Journal of Environmental Science and Health," report that the flavonoids found in plant foods work with vitamins and play a role in protecting the body from cancer.

Minerals

A 1-cup serving of spaghetti squash also contains several minerals that are vital to good health. The dominant mineral is manganese, with 0.2 mg, which is 8 percent of the RDI. Manganese is needed only in small amounts, but it has a big job. The University of Maryland Medical Center reports manganese aids in the production of healthy bones, tissues and sex hormones. It also plays a part in metabolism, regulation of blood sugar, absorption of calcium and the functioning of the nervous system. Other minerals found in smaller amounts in spaghetti squash include potassium, magnesium, calcium, copper, iron, phosphorus, sodium, zinc and selenium.

 

Fiber

The American Heart Association says consuming fiber on a regular basis improves health by reducing the risk of cardiovascular disease and lowering cholesterol. Spaghetti squash contains a fair amount of fiber, with 2.2 g, or 9 percent of the RDI, per 1-cup serving. Fiber may also help in weight reduction as it makes you feel fuller longer.

 

Calories & Carbs

With only 42 calories and 10 carbs in a 1-cup serving of cooked spaghetti squash, this vegetable is a safe addition to any diet. A serving contains no fat unless you add butter or olive oil. Spaghetti squash is a great alternative to high-calorie, high-carb traditional pasta. To cook spaghetti squash, the University of Illinois Extension recommends washing it off and then piercing the outer flesh several times with a fork. Place the entire squash in baking pan in a 350-degree oven for 45 minutes to an hour. When it's done, cut the squash in half lengthwise, discard the seeds and pull out the stringy flesh with a fork."

Sounds pretty amazing, doesn't it? Do yourself a favor and pick up a spaghetti squash at your local grocery store or farmer's market (maybe ours!) and get cookin'. We think you'll be happy you did.

How Acupuncture Can Help by Justin Short, L.Ac., Dipl. OM Part 3

In this, the third part of the series on acupuncture and Chinese medicine, I am going to be speaking about what are probably the two most common organs that are negatively affected by the average American lifestyle; the Spleen and the Liver.  Before I get into that, I would recommend reading over the first blog in the series to get some background information, you can do so by following this link.  I also want to reiterate that when I mention an organ in Chinese medicine, I am talking about a set of jobs and not the piece of meat in your body (the Liver versus your liver).

Firstly, I want to go over the Liver.  The Liver is in charge of the smooth flow of Qi throughout the body, and for women, it stores the menstrual blood.  It is also affected by irritability and anger.  I often give the analogy of driving and traffic; when the roads are open and everyone is moving, then things are good.  During rush hour though, traffic is blocked and nothing is moving, we get stressed and angry.  Common problems stemming from a blocked Liver can be headaches, high blood pressure, any issue which seems to get worse with stress (such as headaches or digestion), and for women a variety of menstrual symptoms which include cramping, breast tenderness, headaches, irritability, loose stools, clotting, irregular menstruation and more.

An important note when coming to acupuncture for stress relief (which is what most people say when they have Liver issues), Chinese medicine cannot take the stressors from your life, but when you are healthier and your body is functioning better, then you can handle more and those issues that were too much for you before are now much easier to handle.  The body gets stressed when it cannot handle what is being thrown at it; by strengthening the body, it can handle more.  The biggest change you can make in your life to help benefit the Liver is to move around.  Cardio (whether it be biking, martial arts, yoga, treadmill or an elliptical) is great for the Liver because you are essentially helping the Liver with its job, you are getting energy flowing throughout the whole body at once.  Even going for a walk is enough to help get things moving. 

Exercise is great, it helps the Liver a ton, and every physician you talk to will say the two most important things for a healthy life are a good diet and proper exercise.  We have just talked about the Liver and how moving around can help out, now I want to discuss the Spleen and the importance of a proper diet.  The Spleen is in charge of digestion, turning food into energy for the body, holding things (the blood, muscles, organs, etc.) in place (raising, or uplifting, of Qi), and the muscles and is harmed by overthinking, or constantly worrying.  Common problems stemming from Spleen weakness are digestive upset (gas, bloating, loose stool, constipation, tiredness after eating, and more), heavy or sluggish feeling in the body, fuzzy thinking or mental sluggishness, organ prolapse and fatigue.

Many patients I see tend to have some form of digestive issue and this is in large part because the standard American diet has a lot of processed foods and chemical additives which the body is not used to digesting.  As the body tries to break down the food, it comes to these additives which it does not know how to quickly break down, and as a result they get stored in the body as what we call Dampness, or unhealthy fluids.  These unhealthy fluids can cause all manner of problems (many of those listed above) as well as just sitting around as extra weight.  Natural and organic foods are much easier for the body to digest (our bodies have been doing so for thousands of years), and cooked foods are easier still because the body does not need to heat them up (as is the case with cold or raw foods).

I hope this helps you understand the importance of diet and exercise, and how it relates to Chinese medicine.  Sometimes, though, we have good diets and move around but still have these issues; this is where Chinese medicine can make a large impact.  Diet and exercise are the broad strokes we use to get and stay healthy, but sometimes we need to get more specific to tackle certain issues.  Acupuncture and herbal medicine can do a lot to fix these issues and lead to a healthier, happier and less stressful life.