Natural Treatments for Children’s Ear Infections

Dear Dr. Ben,

QUESTION: Since becoming pregnant I have stopped nursing my 3 year old daughter. I just couldn’t do it anymore. That was about a month ago. She now has an ear infection. The first she’s ever had, which I am suspicious is a result of weaning.

I feel extremely guilty over having to wean her and this infection only makes it worse. I don’t want to put her on antibiotics as she’s never had those either. So, I need help figuring out how to get rid of this once and for all.

Thanks so much for your help. Read more

©KitchenTableMedicine.com, LLC ™

Running Pain Free

By Bonnie Pfiester, Fitness Trainer

Some people make running look easy. Who would think such a simple task would be so difficult. I know when I started to run again, I was discouraged to discover just how challenging it was.

Not only was I unable to run very far, everything hurt. My hips hurt, my knees hurt and my pride hurt even more. If I only knew then what I know now, I would’ve prevented injury and progressed at a faster rate.

That’s why Russ Altman, Certified Personal Trainer and Running Boot Camp Coach at Longevity Max Fitness, is passionate about teaching people how to run. “People don’t pay attention to injury warning signs. They continue to run or don’t make modifications,” explains Altman.

One of the common mistakes is increasing mileage to quickly or sporadically. In addition to a good warm-up, Altman suggests only a 10-15% increase in mileage, or time, each week to prevent injury. He also recommends a day of rest between runs to allow your body to recover.

Another common mistake is not having proper footwear. Bill Urban, from the Runner’s Depot, says most people buy their running shoes too small. “When your body heats up your feet swell”, Urban explains. “There should be a full thumbnail length between the toe and the end of the shoe.” Read more

©KitchenTableMedicine.com, LLC ™

How’s Your Digestion?

By Dr. Jody Stanislaw Food is one of the greatest pleasures in life. But how often do you actually think about the fact that the nutrients contained in the food you eat are what become your skin, your lungs, even your heart, and every other part of your body?! (You’ll think again the next time you reach for some chemical ridden processed food, won’t you?) And how can you make sure you’re absorbing the valuable nutrients contained in your food? By having great digestion! This means you have an easy and complete bowel movement first thing in the morning (and ideally after lunch and dinner as well…but if you at least have one every morning, you’re doing well), your belly feels comfortable after you eat without any bloating or pressure, and gas is a rare occurrence. So how do you rate? Digestive complaints (also referred to as GI complaints, which stands for gastrointestinal) are among the most common reasons Americans go to the doctor. Read more

©KitchenTableMedicine.com, LLC ™

Superfoods! Superfoods? And Superfood Supplements?

By Dr. Jody Stanislaw, Naturopathic Physician

Superfoods! I’m sure you’ve heard the buzz. But what exactly is the buzz all about anyway? What are superfoods? Do you really need to eat superfoods? What are the benefits? How do you choose which superfoods are best for you? Well, wonder no longer. Lets get right to the answers…

No surprise to anyone is the fact that humans today are busier and have more on their plate, so to speak, than ever before. We eat on the run, often literally standing up. We grab ready made meals as we rush to our next appointment. We finish meals in minutes, gulping down food that not only have we not been fully present for as we chew but have barely even chewed fully before swallowing. Read more

©KitchenTableMedicine.com, LLC ™

Dr. Jody Stanislaw, Naturopathic Physician

Meet Dr. Jody Stanislaw a new author at the Kitchen Table! You may follow her column by clicking here.

Dr. Jody Stanislaw is a Naturopathic Physician, receiving her doctorate degree from Bastyr University. Located in Seattle, Bastyr is the most acclaimed of the four accredited natural health medical schools in America, where physicians are trained to heal disease via natural and complementary treatments.

As the diabetes columnist for KitchenTableMedicine.com, her expertise in diabetes not only comes from her professional training but from her own personal experience as well. Having been diagnosed with Type 1 Diabetes at the age of seven, her passion towards improving the health and well-being of others stems from successfully overcoming her own challenges of living with this chronic disease.

Focusing on the best food choices for optimal health throughout her lifetime has given her expertise in good nutrition and in knowing the ideal foods for achieving balanced blood sugar levels. Yet spending so much time thinking about food led her to have unhealthy eating patterns during her childhood. As a result, she also has a passion for helping others heal from disordered eating patterns, which is common amongst both type 1 and type 2 diabetics.

One of her core beliefs in life is everything that happens in life is a teacher, always full of rich opportunities for personal growth. This empowering perspective is a key element present in all of her work and teachings.

She also enjoys helping others strengthen what she calls the Four Pillars of Health: nutritious food, adequate rest, regular movement, and a healthy spiritual and emotional life. Just as important as the sturdiness of each leg of a four legged table is for creating balance, if even one of these areas of life is weak or lacking, optimal health cannot exist. Each of these key areas is equally important for allowing a strong foundation for good health in one’s life.

And lastly, a bit about her background…Having grown up in the Northwest, she is an avid outdoor enthusiast. Hiking in the Cascades, snow skiing in the Rockies, water skiing, biking, and practicing yoga are the activities she enjoys the most for keeping her body fit. She also delights in continually expanding her mind regarding the myriad of ways humans can and do chose to live their lives, via visiting foreign cultures. She traveled throughout Europe while living in Italy in 1993, backpacked through Australia in 1997, and left her hometown of Seattle to work with patients from all over the world at a health resort in Thailand during 2008.

This latter experience led her to realize that when people are out of touch with what they love about life and are lacking experiencing joy on a regular basis, no herbs or supplements or food plan will succeed in achieving the optimal health they are truly looking for. This revelation inspired her to write a book to address this issue. It is a story that will act as a catalyst for helping readers become clear on what is holding them back from truly loving their life.

After writing for six months in Bali, Indonesia in 2009, she is now back in Seattle, finishing her book. Stay tuned to KitchenTableMedicine.com for the announcement of the publication of this wonderfully adventurous and inspiring story!

©KitchenTableMedicine.com, LLC ™

We would Love your Feedback! Thank You!

Hello! KitchenTableMedicine.com is expanding and we would love your input!

I am Dr. Jody, the new Director of Advertising for Kitchen Table.

In order for Dr. Nicole and other exciting new, contributing authors like myself to continue to provide you with all of the latest and greatest in natural health news and lifestyle tips, we need to expand our list of sponsors.

But before doing so, we would love your input about what type of products you would like for us to review and who your favorite companies are!

Thus, we would be full of gratitude for you to take just a minute to answer our quick and easy, 10 question reader feedback survey.

Click Here to take survey

Thank you!

©KitchenTableMedicine.com, LLC ™

Super Foods!

By Dr. Nicole Sundene

Introducing favorite superfoods and their recipes is an occasional feature here at the Kitchen Table. By gradually “making friends” with the most healthy foods from nature and learning how to incorporate them in to your diet you should notice a remarkable improvement in your health.

Most superfoods are simply high in anti-oxidants and thus slow down the natural destructive process of the tissues in our bodies. Eating a diet rich in antioxidants will help to prevent aging as well as a myriad of other chronic complaints and inflammation.

Other superfoods are super because they are rich in certain vitamins, minerals or other nutrients that benefit the body in a significant way.

Read more

©KitchenTableMedicine.com, LLC ™

Introducing Book Club Editor – Bobbie Laing

Hi, I’m Bobbie Laing, editor of the Kitchen Table Medicine Book Club. Each month I will be reviewing a variety of books pertaining to health, wellness, and life in general. (Check in next month to discuss: “Habit Guide” by Mike Kinnaird!)

I will be reading and reviewing non-fiction books as well as some great fiction that I believe follow the theme and genre of the Kitchen Table. In doing this, I would like to address the “whole” person, mentally, physically and spiritually.

So, we will be reading some books that address or pertain to issues from each of these categories.

There are a lot of awesome books out there and I am excited about exploring many of them with you.

Feel free to ask questions or suggest a book that you would like to share with the Book Club. At the beginning of each month, I will be posting the books that we will be covering the following month. This will give you a chance to get the book, if you would like, and read it ahead of time and plan to share your own thoughts and opinions.

I enjoy reading your comments on the reviews and would love to have some good discussions! So visit the “comment” section after each review and leave me some feedback.

Check back next week to discuss: “Habit Guide” by Mike Kinnaird

Recent Reviews

Organic Food Gardening Beginner’s Manual

Zen to Done

Panic Away

The Sensitive Chef Cookbook

©KitchenTableMedicine.com, LLC ™

10 Healthiest Hospitality Drinks

By Dr. Nicole Sundene

My Uncle Ron is a great guy, and at our last get-together he said, “You always are sharing all this wisdom from your Dad and even your brother-in-law on your blog…..don’t you have something wonderful to say about your Uncle Ron?”

Of course I have a ton of wonderful things to say about my Uncle Ron! First and foremost, anytime you go over to visit Uncle Ron he is quick to make you feel welcome by offering you a drink. He always has a great variety on hand.

In honor of Father’s Day I would like to recognize all the great father figures in my life, along with my own fabulous dad. Thank you all for being such amazing role models, and for always just being there. My Uncle Ron wins the hospitality award!

Read more

©KitchenTableMedicine.com, LLC ™

Dr. Nicole Interviews Dr. Joseph Mercola

By Dr. Nicole Sundene

I have had a frustrating time with Kitchen Table Medicine lately, and have decided to interview Dr. Joseph Mercola, someone who is a terrific mentor to me and the author of the #1 Natural Medicine News source on the internet.

I am always inspired by his writings, and impressed when he lashes out against mainstream medicine with opinions similar to mine. Opinions that always tend to generate a great deal of hate mail.

If you enjoy what you read here at the Kitchen Table, feel free to stop by and subscribe to Mercola.com as we both are fighting the same cause: disease prevention through a whole food diet and lifestyle. It is one of my greatest honors to bring to the Kitchen Table Osteopathic Physician, Dr. Joseph Mercola:

What is an Osteopathic Physician?

A D.O., or an osteopathic physician, is in many ways similar to an M.D.  A D.O. completes four years of medical school after college, and completes three to eight year residency programs in the specialty they choose. D.O.’s are fully trained and qualified physicians who are licensed to prescribe medication and perform surgery in every state in the U.S.

Philosophically, D.O.’s differ from M.D.’s in that they have more of an emphasis on holistic approaches, and recognize the importance of musculoskeletal alignment and balance to health. In addition to identical two years of basic medical science, they also learn skeletal adjustments, similar to chiropractors.

On a practical level, the drug companies have effectively penetrated the profession, just as they have the M.D.’s, so in reality there are not many differences between the two.

The only practical difference I have observed is that there is typically a difference in the selection process of students that are accepted into the school, as they tend to focus on qualities other than academic credentials that would result in caring and compassionate physicians.

So while the treatment recommendation from D.O.’s and M.D.’s will be very similar, it has been my experience that a higher percentage of people will enjoy their interaction with an osteopathic physician.

How do Osteopaths address and treat symptoms?

Since I really don’t perceive a practical difference on the therapies that are recommended by an M.D. or D.O., I typically advise patients seeking a natural medicine physician to go several health food stores in their area, and ask for the best medical doctor they know, as the people that work in the stores typically have a fairly good sense of who the best local physicians are.

There are too many variables to give a broad recommendation. In my experience most of the important ones are related to personality characteristics rather than actually knowledge.

In your opinion How do Osteopaths differ from Naturopaths?

Firstly, there are two types of naturopaths:

1. Those that receive training in an accredited four year medical college and, like D.O.’s, have full license to practice medicine in a few states (unfortunately there are not many states that provide them these practicing privileges.)
2. Those who attend a correspondence school.

Unfortunately they are both given the same degree, even though there is typically a vast difference in the level of expertise between the two.

ND’s from either training can be outstanding, but if you were looking at it from a probability perspective there is a far higher percentage that an ND trained at a four year college would be superior.

However, even with the four year trained NDs, they are very weak on post graduate training and most of them tend to begin practice immediately after their four years of training. There are very few that complete residency training programs.

Most D.O.’s have an additional 3 to 8 years of post graduate residency training. This does not necessarily make them better physicians, but D.O.’s do have more formal clinical training.

What are your favorite tips for disease prevention?

1. Optimize your vitamin D levels, ideally from appropriate sun exposure.

2. Address your emotional traumas.

3. Eat the right fats.

4. Eat plenty of raw food.

5. Control your insulin and leptin levels.

For more information about Dr. Mercola or to set up an appointment, visit www.Mercola.com

Thanks for stopping by my kitchen table, and many thanks to Dr. Mercola for taking the time to continue to inspire me.

Dr. Nicole Sundene

©KitchenTableMedicine.com, LLC ™

Stress Management

By Dr. KC Kelly – Ph.D. and Licensed Psychotherapist

Richard Lazarus and Susan Folkman suggested in 1984 that stress can be thought of as resulting from an imbalance between demands and resources, or as occurring when pressure exceeds ones perceived ability to cope.

Stress management was developed and premised on the idea that stress is not a direct response to a stressor, but rather one’s resources and ability to cope and makes changes in his or her life, thus allowing stress to be controllable.

Stress can be good (called eustress) when it helps us perform better, or it can be bad (distress) when it causes upset or makes us sick.

The stress reaction results from an outpouring of adrenaline, a stimulant hormone, into the blood stream when a person is feeling distress. This, with other stress hormones, produces a number of changes in the body which are intended to be protective.

Professionals in the field of psychology have called this outpouring of hormones, the fight-or-flight response because when faced with a stressful situation, a person will either fight or run away from danger.

When encountering stress, a person may experience: an increase in heart rate, an increase in blood pressure (to get more blood to the muscles, brain and heart), faster breathing (to take in more oxygen), tensing of muscles (preparation for action), increased mental alertness and sensitivity of sense organs (to assess the situation and act quickly), increased blood flow to the brain, heart and muscles (the organs that are most important in dealing with danger) and less blood to the skin, digestive tract, kidneys and liver (where it is least needed in times of crisis), an increase in blood sugar, fats and cholesterol (for extra energy), and a rise in platelets and blood clotting factors (to prevent hemorrhage in case of injury).

What are the Common Symptoms of Stress?

Physical: fatigue, headache, insomnia, muscle aches/stiffness (especially neck, shoulders and low back), heart palpitations, chest pains, abdominal cramps, nausea, trembling, cold extremities, flushing or sweating and frequent colds, decrease in concentration and memory, indecisiveness, mind racing or going blank, confusion, loss of sense of humor, anxiety, nervousness, depression, anger, frustration, worry, fear, irritability, impatience, short temper, pacing, fidgeting, nervous habits (nail-biting, foot-tapping), increased eating, smoking, drinking, crying, yelling, swearing, blaming and even throwing things or hitting.

What Are the Causes of Stress?

Dr. Selye called the causes of stress stressors or triggers. There are two kinds of stressors: external and internal.

External stressors include:
Physical environment: noise, bright lights, heat, confined spaces.

Social interaction: rudeness, bossiness or aggressiveness on the part of someone

Organizational: rules, regulations, “red tape,” deadlines.

Major life events: death of a relative, lost job, promotion, new baby.

Daily hassles: commuting, misplacing keys, mechanical breakdowns.

Internal stressors include:

Lifestyle choices: caffeine, not enough sleep, overloaded schedule.

Negative self-talk: pessimistic thinking, self-criticism, over-analyzing.

Mind traps: unrealistic expectations, taking things personally, all-or-nothing thinking, exaggerating, rigid thinking.

Stressful personality traits: Type A, perfectionist, workaholic, pleaser.

It is important to note that most of the stress that many of us have is actually self-generated. This is a paradox because so many people think of external stressors when they are upset (it is the weather, the boss, the children, the spouse, the stock market). Recognizing that we create most of our own upsets, however, is an important first step to dealing with them.

Read an article on Basic Breathing Exercises to reduce stress

Read all our articles on stress

**Much of this information was prepared by Dr. David B. Posen Lifestyle Counselor and Psychotherapist, and Author of “Always Change a Losing Game”

Oakville, Ontario. Permission has been given for this information to be copied and distributed to patients.

Other information was obtained from:

Lazarus, R.S., and Folkman, S. (1984). Stress, Appraisal and Coping.

For personalized advice for coping with stress you can visit Dr. KC at www.docinthebiz.com

©KitchenTableMedicine.com, LLC ™

Weight Loss

There is no cheating the system. In order to lose weight, one must follow the basic laws of physiology that you must consume fewer calories than you burn each day.

Or alternatively, you must burn more calories from exercise than you consume. Addressing the underlying causes behind poor eating and lifestyle habits is the ONLY way to ensure a healthy and long-term approach to weight loss.

The best approach to weight loss emphasizes lifestyle changes that incorporate whole foods and activity. It is our belief that sustainable changes in dietary and activity patterns can lead to maintainable, long-term weight loss success.

Physical activity guidelines are recommended to complement the nutrition counseling and make this process easier and more productive.

While each person has different needs and will require a custom tailored dietary program, there are some basic concepts that are helpful for most people. A health promoting, weight control diet will be:

• HIGH in fiber-dense carbohydrates found in whole grains, beans, fresh fruits, and vegetables. Also, it is important to drink plenty of water (approximately 2 quarts per day).

• MODERATE in fish and chemical-free lean meats (chicken, and turkey).

• LOW in red meat, animal fats, hydrogenated oils, full-fat dairy products, pre-packaged, processed, and refined foods, sugar, alcohol, and caffeine.

General Tips
• Set a realistic weight loss goal, usually 1 to 2 pounds per week is recommended.
• Balance food intake with activity. The most successful weight loss programs combine increased activity with decreased caloric intake.

Tips to Increase the Amount of Physical Activity in a Day:
• Try some group activity classes at the local gym, fitness center, or swimming pool.
• Work out with family, friends, or neighbors. Motivation is increased with partners.
• Take a walk at lunchtime.
• Use a bike to run local errands and go for pleasure rides.
• Use the stairs instead of the elevator.
• Walk to the bus stop or work
• Park the car a few blocks away and walk.
• Dance to some favorite music at home or sign-up for a series of classes.

Tips to Reduce the Quantity of Food Eaten:
• Plan and prepare meals ahead of time.
• Identify foods that are often over consumed and set limits, or avoid.
• Identify and limit problem foods.
• Eat small, frequent meals and healthful snacks.
• Eat slowly and savor each mouthful. Allow 20-30 minutes for each meal, rest, set the fork down, and/or converse between bites. Chew the food well.
• Wait 10-15 minutes before taking a second helping.
• Serve food on a smaller plate.
• Drink two glasses of water or a cup of hot tea 30 minutes before meals to reduce appetite.
• Postpone a desired snack for at least 10 minutes. It may be helpful to take a walk, get some fresh air, drink a cup of water or tea, or take a short nap during this time.
• At restaurants eat half of the portion and take the rest home. Prepackage the food to go before starting the meal.
• Nurture with nonfood related activities, such as a hot bubble bath or a massage, developing a hobby, relaxing with a good book, or listening to some music.

Tips to Eliminate Eating Cues that Promote Overeating:
• Designate a specific place in the home to eat, preferably the kitchen or dining room. Eat snacks and meals only when sitting down at this place.
• Avoid watching TV, talking on the phone, reading, or driving while eating. This will help increase the awareness of fullness.
• Do the grocery shopping on a full stomach to decrease impulse buys.
• Create a schedule for eating. Plan meals and snacks at regular intervals, including the types of food to be eaten.
• Carry food to work or when going out, to eliminate long periods without eating.
• To prevent visual food distractions, keep all food stored in the kitchen cupboards or refrigerator, rather than out on the counter.
• Read or listen to motivational books, join a support group, or consider seeing a therapist to help with any emotional issues involving food, eating, and/or weight loss.

Diet, activity, and emotional work can provide feelings of health and wellness, which establish new patterns that support and nurture the body.

Think well! Eat well! Be well!

Related reading:

Why You Should Invest in Fitness

Are You on the Sumo Wrestler Diet?

Rock it – Pilgrim Style

How to Eat Healthy While Traveling

6 Steps to Calorie Counting in Your Kitchen

©KitchenTableMedicine.com, LLC ™

What is a Naturopathic Physician?

A Naturopathic Physician will address your health care complaints from a “whole person” perspective with the holistic goal to improve your overall functioning from a mind, body, and spirit approach.

Although Naturopath’s are licensed to prescribe medications, most follow a “Therapeutic Order” which involves using therapeutic diet and lifestyle improvements along with other complimentary medicine modalities such as herbal medicine, nutritional therapy, and other low intervention therapeutics to help the body achieve a better state of balance. Drugs may be prescribed temporarily, or as a last resort solution.

Naturopathic medicine is a distinct form of primary health care. True licensed “Naturopathic Physicians” have completed eight years of medical training along with a two year medical internship. Naturopathic physicians are primary health care practitioners, whose diverse techniques include both modern and traditional methods of treatment.

The principles of naturopathic medicine are part of what distinguishes the naturopathic approach to health care from the conventional approach; and are based on objective observation of the nature of health and disease. The following principles are the foundation of naturopathic medical practice:

The Healing Power of Nature Vis Medicatrix Naturae Read more

©KitchenTableMedicine.com, LLC ™

Gluten-Free Alcoholic Drinks

By Dr. Selena Eon

As a physician, I don’t encourage drinking alcoholic beverages in the early stages of the gluten-free diet—please give your gut time to heal before adding alcohol to your diet. However, consumption of alcoholic beverages can be part of a healthful gluten-free diet for many, so long as the beverages chosen are gluten-free and consumed in moderation.

There is no one definition of “moderation”, but generally the term is used to describe a lower risk pattern of drinking, as shown in various epidemiological studies.

According to the Dietary Guidelines for Americans, drinking in moderation is defined as having no more than 1 drink per day for women and no more than 2 drinks per day for men. This definition refers to the amount consumed on any single day and is not intended to be used as an average over several days.

It can be frustrating trying to find alcoholic beverages that are gluten-free, primarily because alcoholic beverages are not required to display an ingredient label. Because alcohol is not regulated by the FDA, the FDA ingredient labeling requirements do not apply. How do you know if your beverage is gluten-free when there is no label and no ingredient list? It can be tricky!

The Center for Science in the Public Interest is has been petitioning the Alcohol and Tobacco Tax Bureau since 2003 to require ingredients and nutrition facts on alcohol labels, but so far, there is no law requiring ingredient lists on alcoholic beverages. You can help your lawmakers understand how important the labeling issue is to people with food sensitivies, check out this petition for more information.

Finding appropriate alcoholic beverages can certainly be a challenge, but Kitchen Table Medicine is here to help! Luckily, there are many choices that ARE gluten-free!

Alright, enough already—WHAT CAN I DRINK?

Previously, persons on the gluten-free diet were advised to consume only pure wine, potato vodka, rum and tequila. This is still good advice, and the safest approach possible, but I believe this approach is overly cautious and unnecessarily limits your choices.

False information about gluten and alcoholic beverages is rife on the internet, so it is easy to become confused. I agree that being cautious is incredibly important when following a strict gluten-free diet, but I also believe that causing unnecessary lifelong restriction of any food is unacceptable!

Newer wisdom on the subject dictates that all distilled liquors are gluten-free, even those derived from a gluten containing grain. Distilled liquors are gluten-free no matter what the original source ingredients are because the distillation process ensures that none of the gluten from the original ingredients can remain in the finished product.

It is reasonable to assume that all pure distilled liquors must therefore be gluten-free. For more information, check out this article on gluten and distillation. The only exceptions to the blanket statement that distilled liquors are all gluten-free are situations in which gluten-containing ingredients are added in after distillation.

I researched rumors about gluten-containing whiskey mash being added in after distillation of whiskey, but found no major manufacturers in the US who report adding gluten-containing mash to the distilled whiskey.

Another potential problem could be liquors in which caramel coloring is added. Caramel coloring may contain gluten, primarily if the ingredient is produced outside the USA, but not always. Thus, many on gluten-free diets may choose to avoid dark colored liquors because caramel coloring may be in the liquor and represent a potential source of gluten.

It is safest to avoid dark colored liquors because without food labels it is difficult, if not impossible, to know if caramel color is used in the liquor, and if so, if the caramel color is gluten-free. Individual consumers may be able to request this information from manufacturers, but most manufacturers are unlikely to promise the product gluten-free because manufacturers in mass-production environments are typically unaware of the source of an ingredient like caramel color.

If gluten-containing caramel color is present in a particular liquor, it is usually found in very small amounts, and people typically consume small amounts of liquor, so the amount of gluten in the alcohol may be negligible. Even so, I still recommend avoiding these suspect beverages as the safest long-term choice of action because there is no way to know how much gluten is in the drink.

I also recommend avoiding most prepared cocktails (strawberry daiquiris, margaritas, mojitos) when out, as the mixes commonly used contain lots of sugar, usually in the form of disgusting high-fructose corn syrup- a non-food best avoided by everyone.

If you want to order one of these cocktails, it is best to ask your bar or restaurant if you can see the ingredients on their mixer before you order. I found that many of my favorite restaurants carry a high-quality mixer made from real juices and pure cane sugar—but you can only get it if you order the “top shelf” drink with more expensive liquor.

If you mix your alcoholic beverage with another beverage, such as soda, tonic water, root beer, orange juice, be sure to check that your mixer is also gluten free. I have listed some popular mixers below, but did not mention sodas or juices. Most sodas and juices are gluten-free, but check the label to be sure.

Gluten-free alcoholic beverage choices- the list below is in alphabetic order.

• Armagnac – made from grapes.
• Beer: most beers contain gluten. However, there are now gluten-free beers on the market!
             Redbridge- easiest to find nationally, produced by Anheiser-Busch.
             Bard’s Tale brand (several varieties, most common is Dragon’s Gold)
             Green’s (several varieties)
• Bourbon – Makers Mark is definitely GF.
• Brandy
• Champagne
• Cider – fermented from apples or other fruits. Some are safe, however, many add barley for enzymes and flavor. Be sure to read labels or contact manufacturer. Spire Ciders are GF.
• Cognac – made from grapes.
• Gin
• Grappa
• Kahlua
• Kirschwasser (cherry liqueur)
• Margarita Mix:
          Jose Cuervo.
          Mr. & Mrs. T.
• Martini: traditional martinis are generally GF. Common mixes:
         Club Extra Dry Martini (corn & grape).
         Club Vodka Martini (corn & grape).
• Mead – distilled from honey.
• Mistico:
         Jose Cuervo Mistico (agave and cane).
• Mixes & Cooking Alcohol:
         Club Tom Collins (corn).
         Dimond Jims Bloody Mary Mystery.
         Holland House – all EXCEPT Teriyaki Marinade and Smooth & Spicy Bloody Mary Mixes.
         Mr. & Mrs. T – all Except Bloody Mary Mix.
         Spice Islands – Cooking Wines – Burgundy, Sherry and White. However, I suggest cooking with REAL wine as cooking wines are poor quality.
         Stirrings- they make a variety of cocktail mixes, higher quality that most mixes.
• Ouzo – made from grapes and anise.
• Rum
• Sake – fermented with rice and Koji enzymes. The Koji enzymes are grown on Miso, which is usually made with barley. The two-product separation from barley, and the manufacturing process should make it gluten-free.
• Scotch Whiskey.
• SherrySparkling Wine
• Tequila
• Vermouth
• Vodka
• Wine – all wines, including port wines and sherry, are gluten-free.
  Wine Coolers: Despite the name, most wine coolers are malt based and contain gluten.
         Bartle & James – wine-based beverages only.
         Boones – wine-based beverages only
• Whiskey- Jack Daniels’ Black Label Whiskey is GF. Maker’s Mark Whiskey is GF. Seagram’s Crown Whiskey is also GF. Other whiskeys likely are, as per previous discussion, however are not confirmed by the manufacturer.

If you have any questions about celiac disease, you are welcome to ask them in the comments section and they will be addressed in future articles.

Dr. Selena Eon practices in Bellevue, WA and you may contact her at
(206) 228-9537 or visit www.drselenaeon.com

Related reading:

Celiac Disease

Eating Gluten-Free on a Budget

Wheat and Gluten-Free Recipes

©KitchenTableMedicine.com, LLC ™

Food Allergy Elimination Diet

If you or your physician suspect that you might have a food allergy you can follow these basic guidelines to best determine the food that is the culprit.

Symptoms of food allergies can be insidious or immediate and include symptoms such as: skin rashes, dermatitis, eczema, psoriasis, seborrheic dermatitis, irritable bowel syndrome, fatigue, suppressed immune system, autoimmunity, rheumatoid arthritis, depression, brain fog, neurological symptoms and much more.

Because 70% of our immune system surrounds our gut in the form of GALT (Gut Associated Lymphatic Tissue) it only makes sense that food allergies and intolerances easily place a burden on our immune system.

Blood testing for food allergies may be helpful for children or patients that are unable to follow this regimented of a diet such as those with a history of eating disorders. However, blood testing for allergies is truly only 60-70% accurate.

The immune system creates either IgA or IgE responses to food. IgE reactions are immediate and typically result in anaphylactic shock whereas IgA allergies are insidious and most patients only notice improvement once the food has been eliminated for at least four days. Food allergy testing only identifies foods that create these IgA or IgE immunological responses; and not those that an individual is intolerant to. Lactose intolerance for instance is a classic example of a food like milk causing a problem such as diarrhea without the presence of allergy.

The gold standard for determining food allergies/intolerances is therefore the Elimination Diet. Be sure to follow the specific diet prescribed to you by your physician.

As with any health care suggestions given here be sure to check with your physician before attempting a food allergy elimination diet. Those with history of eating disorders whether active or dormant for instance are not candidates for this regimented of a diet. If you are suffering from any chronic health complaints you absolutely should not attempt this on your own and should be under the supervision of a licensed health care provider.

To identify foods that may be causing some or all of your symptoms. During the elimination period, foods that commonly cause symptoms are completely eliminated from the diet for one to two weeks. After your symptoms improve, foods are added back one at a time to determine which foods provoke symptoms. The following is a basic template used by many health care providers and may need to be modified to suit your specific needs.

FOODS YOU MAY EAT:

Cereals:Hot: cream of rice, quinoa cereal (Quinoa Flakes).
Dry: puffed rice, puffed millet

Grains: Rice: no wild rice but all kinds of other rice including rice products such as pasta (Brands: Pastariso, Lundberg), plain rice cakes, rice bread without yeast (Brand:Energy), mochi (found frozen or fresh in Asian stores), buckwheat (kasha), millet, quinoa (a quick cooking grain), amaranth, and teff

Flours: Rice, millet, quinoa, amaranth, teff, bean flours, and tapioca

Fruit: All fruits except citrus fruits (oranges, lemons, limes and grapefruit)

Protein: Meat: lamb and wild game meats such as venison
Beans/legumes: all beans and legumes, except soy and peanuts. Check labels of canned beans, dips and soups for sweeteners, spices and additives (Brand: Taste Adventure dried refried beans and split pea soup). Do not eat canned beans with chemical additives (EDTA)

Vegetables: All vegetables except tomatoes, eggplant, peppers, potatoes, and corn

Nuts/Seeds: All nuts and seeds except peanuts

Oils/fats: All oils except peanut oil, corn oil and soybean oil

Sweeteners: Maple syrup (pure) and brown rice syrup

Beverages: Water (plain, mineral or sparkling), rice milk (plain or vanilla – check labels for ingredients, gums are allowed but barley malt or corn syrup are not allowed), all fruit juices except citrus juices are allowed and all herbal teas are allowed

Condiments: All condiments are allowed except for chocolate, tomato products (catsup), pepper products (Tabasco, hot peppers), and vinegars that contain malt or other ingredients requiring elimination. Black pepper is allowed. Check all condiments to make sure that the ingredients are allowed.

Elimination Diet Guidelines

1. Do not eat any food that you suspect is causing symptoms even if it is on the list of acceptable foods.

2. Use only those foods allowed unless you check with your health practitioner. READ LABELS! “Flour” usually means wheat flour, “vegetable oil” may mean corn oil or soybean oil, casein and whey are dairy products, and potato and soy flour is in some gluten free foods.

3. Withdrawal symptoms may occur during the first few days or week on the diet. Some or all of your symptoms may increase temporarily. You also may experience symptoms that you do not usually experience. The symptoms usually subside within 10 days. The following may help you feel better: drinking at least 8 glasses of water a day, buffered vitamin C, baths with Epsom salts or baking soda, naps and mild exercise such as walking.

4. The elimination diet may be followed for up to 4 weeks. When you have had 5 days in a row, without symptoms or your symptoms have decreased you are ready to challenge.

5. If no improvement occurs in 4 weeks, then the food substances were probably not the cause of your problem and you can gradually return to a normal diet.

HOW TO CHALLENGE

Start: Begin challenging when you have been on the elimination diet for at least 2 weeks and when you have had at least 5 days in a row without symptoms or at least your symptoms have decreased.

Challenge: Challenge one food or food group at a time, eating the recommended amount of food for 3 days in a row. For instance if you are challenging dairy you should have a glass of milk three times a day for three days. Try to use the purest form of the food possible. Cream of wheat is a better choice than bread when testing wheat for instance in order to ensure that the problem is the wheat in the bread and not the yeast or any other additives.

Stop: If symptoms occur, stop the challenge. Do not start the next challenge until you have had 1 full day free of symptoms.

When you challenge, keep a record of both your physical and behavioral symptoms.

Be patient, reactions can take up to 48 hours to begin. If you hurry your challenges, you are likely to end up getting confused and having to start again. If a reaction is doubtful, wait until the end of the challenge period and repeat the challenge to confirm a reaction.

Food Challenges: When challenging individual foods, eat one serving three times a day along with the elimination diet foods. Challenge for at least three days.

Occasionally some patients will have severe “anaphylactic” reactions to a food they are challenging. If you experience extreme symtpoms such as shortness of breath, sensation of your airway closing, swollen tongue or lips, redness or swelling of your entire body, or any other symptoms of an urgent nature do not hesitate to call 911. These symptoms can come on quite suddenly and it is better to be safe than sorry.

Meal Planning
Breakfast Ideas
• Mochi with cashew butter, peeled pear or apple
• Rice toast with cashew butter, pear
• Rice cereal and rice milk
• Rice pudding with soy milk

Lunch and Dinner Ideas
• Lamb, rice and green beans
• Lentil soup and rice crackers
• Cabbage soup and rice bread toast
• Beans and rice, lettuce salad
• Rice cakes with cashew butter, celery sticks
• Lamb, cabbage and rice soup
• Lettuce salad with cashews, celery, shallots and mung bean sprouts
• Rice pasta with parsley and green beans
• Bean soup and rice cakes
• Split pea soup and rice bread toast

Helpful Hints:
Eat as much as you want.
Add cold pressed oil to vegetables and rice for flavor and calories.
Read a good book (not a cookbook!)

RECIPES

Combination Cereals

Hearty Morning Cereal
1/2 cup amaranth
1/2 cup millet
1/2 cup teff
1/4 cup cashews

Sweet Rice Cereal
1 cup brown rice
1 cup sweet brown rice

Cashew Millet Cereal
1 cup millet
1 cup brown rice
1 cup cashews

Millet and Quinoa Cereal
1 1/2 cup millet
1 cup amaranth or quinoa

Place all grains and nuts in a fine strainer; rinse and drain. Toast grains in one of two ways:

Oven toasting:
Preheat oven to 350? F. Spread grains on a cookie sheet and toast in oven until they give off a nutty aroma (12-15 minutes).

Skillet toasting:
Place washed grains in a large skillet on burner and toast on medium heat, stirring constantly, until grains give off a nutty aroma (5 – 8 minutes).

Let toasted grains cool and store in sealed container. You can toast a big batch of several different grains at one time and store them in separate jars.
For the best nutrition, grind grains just prior to using in a small electric grinder or food processor. Once a grain is ground it begins to lose nutritional value within 24 to 48 hours. Store the whole toasted grains in labeled, sealed containers and grind the amount you need before cooking.

To cook ground grains into cereal use 1/3-cup ground cereal and 1 cup water per person. Combine cereal and water in a pot; bring to a boil. Reduce heat to low and simmer, covered, for 10-12 minutes. Using a flame-tamer or heat deflector on the burner while simmering the cereal helps prevent scorching or sticking.

Top plain cooked cereal with a little fruit sauce topping.

Amaranth Breakfast Cereal
1 cup amaranth
2 cups water
1 pear, peeled and chopped

In a small saucepan, bring the amaranth, water and pear to a boil. Lower heat to simmer, and cook for 20-30 minutes, or until all water has been absorbed. Garnish cereal with maple syrup, vanilla or rice milk.

Rice Waffles
2 cups rice flour
4 tsp. baking powder
2 cups rice milk
3 tbsp. safflower oil

Sift the dry ingredients together. Add the milk and oil gradually, stirring the mixture constantly until smooth. Bake in a hot oiled waffle iron. Serves 4

Rice Pancakes
1/2 cup ground cashews
1 1/2-Cup amaranth, quinoa or rice flours 1 1/4-cup water
1 tsp. baking powder 2 tbsp. oil

Combine dry ingredients, mix well. Combine liquid ingredients in small bowl, mix well. Stir into dry ingredients. Cook pancakes on preheated, un-greased, non-stick griddle or fry pan. When bubbly and brown, turn. As batter thickens, add water, a tablespoon at a time to keep cakes thin.

Minestra
1 head cabbage, chopped
3-4 cloves garlic
2 tbsp. sunflower oil
16 oz can white beans, drained

In a large pot, steam cabbage with a small amount of water. Cook until soft. Remove cooked cabbage from pot and add oil and garlic. Sauté garlic for 2-3 minutes. Add the cabbage back to the pot with enough water to cover the cabbage by 1 inch. Add bean to cabbage and let cook for 30 minutes on low heat. Add salt to taste.

Nutty Drizzle (serve over grain, vegetables or pasta)
1/4 cup cashew butter
1/3 cup water

Place all ingredients in a small saucepan on low heat. Stir with a whisk until mixture is smooth and warm. Serve over your favorite grain, vegetables or pasta.

Quinoa Pilaf
1 cup quinoa
1/2 cup red lentils
1/4 cup chopped parsley
3 cups water

Combine all ingredients in a medium saucepan on high heat. When quinoa comes to a boil, lower heat to simmer and cook for 20 minutes. Fluff with a fork. Option: This mixture can be eaten warm as is or cold as a salad with added chopped vegetables.

Lentil Stew (6 servings)
1 lamb leg bone or 4 oz lamb blade steak, trimmed of fat and chopped (optional)
2 tsp. canola oil
1/2 green cabbage, chopped
6 cloves garlic, coarsely chopped
2 cups green lentils, washed and checked for stones
chopped parsley

Heat canola oil in large saucepan over medium-high heat. Add lamb bone or steak (optional). Sauté until brown on all sides. Add cabbage and garlic. Sauté until soft and just beginning to brown. Add lentils and water. Bring to a boil. Turn heat to low and simmer with a lid on until lentils and lamb are very tender, 1-2 hours. After cooking, add parsley to taste.

Falafel
3-4 cups cooked garbanzo beans
5 cloves minced garlic
1 cup parsley
2-3 tbsp. safflower oil
3-4 tbsp. water
1 tsp. cashew butter
garbanzo bean flour

Mix all ingredients in food processor except the flour. When smooth, add flour until a thick batter/thin dough consistency is reached. Fry in oil in skillet until browned/crisp on both sides. Top with tofu dressing.

Black Bean Garlic Stir Fry
4 cloves garlic, minced
chopped vegetables (cabbage, scallions, leeks, celery, green beans)
chives and parsley, to taste
2 cups cooked black beans
4 cups cooked rice

Sauté garlic in a wok or large skillet. Add chopped vegetables and sauté until soft. Add chives and parsley and black beans and cook until heated thoroughly. Serve over rice.

Bean Dip
2 shallots
1/2 cup chopped leeks
2 cloves garlic, minced
16 oz cooked beans (Garbanzo, black, kidney or white)
1 tbsp. cashew butter
3 tbsp. chopped fresh parsley
1 tbsp. oil

In a small skillet, heat oil on medium heat. Add leeks, shallots and garlic. Sauté for 5-10 minutes or until leeks are soft. While vegetables cook, add remaining ingredients to a food processor. When vegetables are cooked, add to bean mixture in food processor. Process until all ingredients are well mixed and texture is creamy. Allow to cool before eating.

Split Peas and Rice (serves 4)
3 tbsp. oil 2 cups brown rice
1 leek chopped 6 cups water
1 clove garlic minced 1 cup yellow split peas
2 tsp. chopped chives
2 tsp. chopped parsley

In a large heavy pot, heat 3 tbs. oil and sauté leeks, garlic, chives and parsley until leeks are tender. Stir in rice and cook for 5 minutes or until rice begins to turn white. Add water and bring to a boil. Reduce heat and cook covered for 20 minutes. Add split peas to the cooking rice and cook 30 minutes more.

Split Pea Delight
1/4 cup dried green split peas
1/4 carrot, sliced
1 1/4 cups water

Wash peas and scrub carrot. Put peas, carrot, and water in a small pan; bring to a boil. Reduce heat and simmer, covered, for 20-30 minutes. Puree in a blender.

Bean Salad
2 cups cooked beans (lentils, black, kidney, chick peas)
1/2 cup celery, chopped
1/2 cup parsley, chopped
2 shallots chopped
2 cloves garlic, minced
1-2 tbsp. oil

Combine the beans and chopped vegetables in a large bowl and toss until well mixed. Add oil and salt to taste and mix until beans and vegetables are evenly coated.

Rice Pasta and Vegetables
1 package rice pasta cooked according to package directions
2 leeks, chopped
3 shallots, chopped
2-3 cloves of garlic, minced
2 tbsp. fresh parsley, chopped
2 tbsp. fresh chives, chopped or 2 tsp. dried
2 tbsp. safflower oil

Heat oil in a skillet over medium heat. Add leeks, shallots and garlic and sauté for 5-7 minutes until leeks are soft. Add fresh parsley and chives and cook 1 minute longer. Remove vegetables from heat. Add rice pasta to vegetables, mix well. Add salt to taste.

Rice Salad
4 cups cooked brown rice
1 cup celery
2 tbsp. fresh chives
1 cup chopped red cabbage
1 cup chopped parsley
1/3 cup cashews
2 tbsp. oil

Toss brown rice with chopped vegetables and cashew nuts until evenly mixed. Add oil and salt to taste. Optional: add 1/2 cup to 1 cup canned beans or lentils.

Rice Pudding
* this recipe can be made with cooked leftover rice or uncooked rice
1 cup cooked rice
1 cup rice milk
1 tsp. vanilla

Place cooked rice in a pan with the rice milk. Heat on medium heat until most or all of the rice milk has been absorbed. Remove pan from heat. Add vanilla. If consistency is too hard, add more rice milk and return to stove.

To make this recipe with uncooked rice, add I cup uncooked rice with 2 cups rice milk and 1 cup water. Cook like ordinary rice. When rice is cooked, add vanilla.

Millet and Pears
1 cup millet
2 cup water or rice milk
1 pear, peeled and chopped

In a pan, bring millet, water and pear to a boil over high heat. Lower heat to simmer and cook for 30 minutes. remove from stove top. Mix well. If desired, add some rice milk for a creamier texture.

Fruit Sauce
Use 1 cup water per 1/4 cup cut-up pear or apple. Peel and slice the fruit. Place cut-up fruit and water in a pot; bring to a boil. Reduce heat and simmer until the fruit is tender and water has cooked off (about 15 minutes). Puree in a blender.

If you are in need of support while on a food elimination diet feel free to leave your questions or challenges in the comments section. If you have a favorite tip or recipe for those on this diet please attach it as well for all to enjoy!

Just a note: Next month we’ll be focusing on food allergies – so stay tuned!

~Dr. Nicole Sundene

Read more articles on allergies

References: Food Allergies and Food Intolerances

©KitchenTableMedicine.com, LLC ™

Are You in the Fat Burning Zone?

By Dr. Nicole Sundene

Yesterday we were talking about Fat Burning Flip Flops, and today we are going to make sure that you are working out in the fat burning zone, because as Fitness Trainer Bonnie Pfiester said in one of her last articles we need to “Make Our Workout Time Count.”

How to Calculate Your Fat Burning Zone

220-Your age=Max Heart Rate
Max Heart Rate x 0.60=Fat Burning Zone

If you aren’t in the fat burning zone when you are exercising then you really aren’t doing SQUAT to lose weight, and I am not talking about doing squats here people!

First of all, this little rant about the fat burning zone was inspired by the obese man I saw jogging along yesterday. He was jogging along red faced, sweating profusely, and had his face distorted in pain. I quickly reviewed my ABC’s of CPR:

• Airway!
• Breathing!
• Circulation!

So why did we just review the basics of CPR when discussing burning fat for weight loss?

Because most overweight people I see working out are either working out MUCH TOO hard or just not hard enough. You need to get in to that fat burning zone. If you are all red and sweaty and look like you are about to die, you are likely working too hard. If you aren’t even breaking a sweat, you likely are just wasting your time. I see this often, and then I see these same people complaining they are not losing weight.

My dad, the Ironman traithlete, gave me his “Sports Instruments” heart rate monitor about ten years ago and it still works great! I have heard that Polar and Omron are good brands as well. Remember that if you are not a professional athlete you likely don’t need the fancy one with all the bells and whistles. Simplicity is bliss!

Lance Armstrong may need to know all that but you really just need to know what your number is until you are training for the Tour de France….and maybe an estimation of calories burned to help keep you in The Reality Zone. Because to maintain weight, calories in have to equal calories burned. To lose weight…you do the math.

We just want to know the basics: your heart rate, and if you want to get fancy you can add a bit of info such as your age and weight and it will give you a ballpark figure of how many calories you just burned, which can be frighteningly depressing information.

Do you exercise with a heart rate monitor? Do you like it? Which brand do you personally use or recommend to patients? Feel free to share in the comments section of this article.

If you manufacture Heart Rate Monitors and would like me to report on your brand contact us to make arrangements for our product testing reports.

Related reading:

Fat Burning Fit-Flops

The Wave: Firm Up and Have Fun

Fueling for Fitness

Is Food a Bad Ex-Lover?

Weight-loss: Balance Your Dieting Checkbook

Make it A “Gym Date”

©KitchenTableMedicine.com, LLC ™

Is Autism Genetic? It’s NOT a Fight, It’s Our Future

Author: Tara MClintick

Is autism a genetic condition?

The scientific evidence definitely shows genetics are involved. The fact that males are diagnosed at a ratio of 4:1 to females points to a genetic piece. Identical twins having a higher concordance than fraternal twins also shows genetic significance.

Genetics are not the end of the story, however.

The more important question in regard to the genetic piece of the autism puzzle is “Now what?”

I have no problem with science trying to understand and explain the possibilities of genetics’ role in regard to the current increase in autism we are having. As long it’s not being used as an excuse to dismiss society’s responsibility in the matter. Please, do not dismiss autism as if there is nothing that can be done due to the genetic piece of the puzzle.

We ALL have genes. Obesity, freckles, near-sightedness, hair color, diabetes, – genes play a role in just about everything. That does not, however, mean that there is nothing that can be done about the number of children who are struggling to master even the most basic daily functions.

My son is 13, and he has to work extremely hard to express himself, understand others, and keep his body/emotions from spinning out of control. Things like eating with utensils, washing his own hair, and writing his name are challenges equivalent to climbing Mt. Everest for him. I don’t think he understands why either, and I believe he wishes things were easier.

Still doubting there is an actual increase? The latest study out of California represents what is going on in at least one state. Over the past two decades, autism has increased twelve-fold, which is over 1200 percent. In contrast, the general population of California only increased by 27 percent. These statistics only included individuals diagnosed with classic autism and did not even count those with Asperger’s or other diagnoses on the spectrum.

Other increases included: mental retardation by 95 percent, cerebral palsy by 73 percent, and epilepsy by 66 percent. Such increases show that we can not relegate autism to genetics alone and disregard what can be learned from this information – let’s please open our eyes! We are talking about human beings, not statistics.

Articulate individuals with autism firmly defend the genetic piece to their condition. I can certainly see why. If the entire world is continually saying there is something wrong with you, I’m sure if feels great to understand that there are reasons why you’re experiencing the world differently than others seem to be.

To individuals on the spectrum who think differently and who can not conform and fit in as easily as it seems others are able to, let me share from the other side of the fence – being able to conform is not necessarily beneficial for anyone.

Many undiagnosed individuals express feelings of inadequacy, experience relationship challenges, chronic health issues, and a desire for anti-depressants and anti-anxiety meds. Some people just seem to be better at stifling their inner world so they can concentrate on fitting in socially. Maybe it’s time for a shift in thinking for everyone.

The term “autism” encompasses such a large span of symptoms, and is behaviorally diagnosed only – I do want to clarify my position. I do not mean we need to fight or overcome autism. The individuals with autism who can easily express themselves, those are the people I want to talk to! Anyone with autism can teach us a lot. My son has to struggle to communicate his thoughts to me.

I am not trying to overcome his autism per se, but I would like to help him overcome the communication barriers he is experiencing because I know he wants to be understood! Improvement and/or recovery for individuals with autism simply means the symptoms resulting in the diagnosis are no longer observable or at least have lessened quite a bit.

Finding that autism may be a genetic condition does not diminish the possibility for improvement of debilitating symptoms. It happens, I’ve seen it. Video tapes of children before and after various treatment plans are undeniable evidence, or those toddlers deserve an Oscar!

God made us each unique for a reason. We all have gifts to offer. I believe society could do a lot better in supporting and encouraging one another in the expression of their gifts. As it is now, we seem to be focusing on trying to force individuals with autism to conform to the non-autistic “real” world.

Instead, I think it would be best if we could support individuals in ways that respect and appreciate their individuality and passions. Helping individuals build relationships is a two-way street, as interaction always is. Society needs just as much work and support as the individual with autism does:

Are we able to tune in to each other?

Are we able to focus to move towards our goals?

Are we able to take in the information around us, make sense of it, and integrate together to make a plan?

Are we being sensitive to each other’s non-verbal cues as well as our words?

Are we able to express ourselves to each other in ways that can be understood and not end up tantruming when they are not?

Are we easily overwhelmed by the stimulus of daily life?

Environmentally and nutritionally, there are changes we could all consider that would benefit everyone. As Pottenger’s cat study shows, each generation weakens when basic nutritional needs are altered or not met. Whether we are talking autism, athletic talent, mental giftedness, diabetes, aging, etc. etc etc..; these changes can make a drastic difference in the quality of one’s life.

Those of you on the spectrum voicing your rights to be exactly who you are, I applaud you. You have been pushed around long enough. You are our real world now, and I feel blessed to be learning your perspectives. Please respect my right to speak up regarding the environmental piece to the autism puzzle.

When a condition is found to be genetic, it does not excuse society from providing a free and appropriate public education, health care that meets the unique needs of the individual, and a conscious effort to eliminate ignorance and prejudices.

Genetics does not excuse society from learning the possibilities behind the rapid increase of diagnosed cases, and the reason autism affects some children, such as my son, to such an extensive degree.

We can learn compassionate, effective ways to support individuals no matter what their diagnosis. We can each take responsibility for our own beliefs and actions to create changes that will improve the health, functioning, and quality of life for everyone. It is our future.

Related reading:

Autism Awareness Month

Autism: 10 Strategies for Implementing Diet Changes

The Autism Diet Connection

Autism: 10 Tips for Everyone

Author: Tara McClintick is an Early Childhood/Special Education teacher as well as a Son-Rise mom. A great deal of Tara’s 20+ years experience has been working one on one with her youngest son, Jake, who was diagnosed with severe autism shortly after his first birthday.

Jake is now 13 and together they continue the journey towards learning and recovery through nutritional and natural methods. Tara also creates fun, unique picture books for kids using real-life scenes and images www.BooksByTara.com.

©KitchenTableMedicine.com, LLC ™

Fibromyalgia: Latest Research News

By Dr. Jim Tabios, PhD

Fibromyalgia is a widely misunderstood and sometimes misdiagnosed chronic condition, commonly characterized by widespread muscle pain, fatigue, concentration issues, and sleep problems.

According to the National Fibromyalgia Association, it affects an estimated 10 million people, mainly women, in the United States alone.

The severity of fibromyalgia symptoms can vary from one person to the next and may fluctuate even in a single individual, depending on such factors as time of day or the weather.

Because it is a chronic condition, in most cases, fibromyalgia symptoms never disappear entirely. The good news is that fibromyalgia isn’t progressive or life-threatening, and treatments can help alleviate many symptoms.

Fibromyalgia Symptoms

The symptoms of fibromyalgia and their severity vary widely, although pain and fatigue are nearly always present. Major symptoms of fibromyalgia include:

• Pain. Some fibromyalgia patients report discomfort in one or more specific areas of their body, while others may experience overall pain in their muscles, ligaments, and tendons.

• Certain areas, such as the back of the head, upper back and neck, elbows, hips, and knees may be particularly sensitive and are described clinically as tender points. The degree and type of pain can range from aching, tenderness, and throbbing to sharper shooting and stabbing sensations. Intense burning, numbness, and tingling may also be present.

• Fatigue. If you’ve ever been knocked off your feet by a bad case of the flu, you have a general idea of how tired some people with fibromyalgia can feel. Though some fibromyalgia patients experience only mild fatigue, many report feeling completely drained of energy, both physically and mentally, to the point that exhaustion interferes with all daily activities.

• Memory problems. Difficulty concentrating and remembering are common cognitive symptoms in people with fibromyalgia.

• Sleep disturbances. Research has shown that the deepest stages of sleep in patients with fibromyalgia are constantly interrupted by bursts of brain activity, causing feelings of exhaustion even after a seemingly good night’s rest. Other problems such as sleep apnea and restless legs syndrome are also common among fibromyalgia sufferers.

• Irritable bowel syndrome (IBS). Symptoms of IBS, including diarrhea, constipation, abdominal pain, and bloating, are present in many people with fibromyalgia.

Other common symptoms:

• Headaches, migraines, and facial pain
• Depression, anxiety, or mood changes
• Painful menstrual periods
• Dizziness
• Dry mouth, eyes, and skin
• Heightened sensitivity to noise, odors, bright lights, and touch

Fibromyalgia Symptom Triggers

The following factors can worsen the symptoms of fibromyalgia:

• Changes in weather (too cold or too humid)
• Too much or too little exercise
• Too much or too little rest
• Stress and anxiety
• Depression
• Some patients also report that pain and stiffness are worse in the morning.

Causes of Fibromyalgia

While the exact cause of fibromyalgia remains a mystery, doctors do know that patients with the disorder experience an increased sensation of pain due to a glitch in the central nervous system’s processing of pain information.

Studies have shown that people with fibromyalgia also have certain physiological abnormalities, such as elevated levels of a chemical in the spinal cord that helps transmit pain signals (thus amplifying, or “turning up,” the signals in the brain’s pain-processing areas).

In some cases, an injury or trauma, especially to the spinal region, or a bacterial or viral illness, may precede a diagnosis of fibromyalgia, which has caused researchers to speculate that these infections may be triggers as well.

Fibromyalgia Risk Factors

A number of factors can increase the odds that you may develop fibromyalgia. These include:

• Gender. Fibromyalgia is more common among women than men.

• Age. Symptoms usually appear during middle age, but can also manifest in children and older adults.

• History of rheumatic disease. People who have been diagnosed with a rheumatic disorder — conditions affecting the heart, bones, joints, kidney, skin, and lungs — such as rheumatoid arthritis, osteoarthritis, and lupus are at increased risk of also developing fibromyalgia.

• Family history. Having a relative who suffers from fibromyalgia puts you at increased risk.

• Sleep problems. Doctors aren’t sure whether sleep disturbances are a cause or a symptom of fibromyalgia — but sleep disorders, including restless legs syndrome and sleep apnea have been cited as possible fibromyalgia triggers.

When to Seek Help for Fibromyalgia?

If you experience pain in your muscles that lasts for several months and is accompanied by significant fatigue, see your doctor.

What causes Fibromyalgia?

While there is a lot of ongoing speculation about what triggers fibromyalgia, its causes have yet to be definitively identified and confirmed. Recent research has generally found that fibromyalgia is most likely a result of what scientists call central sensitization, or unusual responses in the nervous system with regard to pain perception.

Fibromyalgia’s Biochemical Triggers

“The [current] consensus is that fibromyalgia is not a problem with the muscles, joints, or tendons, but rather a problem with the central nervous system,” says Dr. Bruce Solitar, clinical associate professor of medicine in the division of rheumatology at NYU Medical Center/Hospital for Joint Diseases in New York.

While it’s easy to think that pain felt by someone who has experienced no physical damage to the body might be categorized as purely psychosomatic, the sensations that a fibromyalgia patient experiences are as real as any other pain.

This was clearly demonstrated when researchers did MRI imaging of patients with fibromyalgia. When they pressed on certain areas of the participants’ bodies, they found dramatically increased activity in the pain center of the brain.

One theory attributes this phenomenon to an increased release of Substance P, the chemical that activates nerves when there is a painful stimulus.

In fibromyalgia patients, Substance P is being released even in the absence of a painful stimulus. And there seems to be an amplified release when there is a painful stimulus,” explains Dr. Solitar.

In addition, the brain’s regulatory effect, which sends “down signals” to turn off pain, also appears to be abnormal in people with fibromyalgia — so when a painful stimulus does occur, it gets amplified rather than dampened.

Fibromyalgia’s Physical and Emotional Triggers

So what causes the nervous system to malfunction in such a way? Scientists aren’t sure, but a number of conditions have been linked to the development of fibromyalgia. These include:

• Infection. The Epstein-Barr virus, influenza, and hepatitis B and C have all been implicated in the development of fibromyalgia. “These viruses may have [long-term] effects on the immune system. It’s also possible that viral particles attach to glial cells, which are cells within the brain that affect neurotransmission [and influence the pain response],” says Dr. Solitar.

  Additionally, there is a well-established connection between Lyme disease and fibromyalgia: Some patients who have been treated for Lyme — and ostensibly recover from it — continue to experience the unusually high frequency of unprovoked pain that characterizes fibromyalgia.

• Trauma. Sometimes the development of fibromyalgia is linked to physical injury, especially in the upper spinal region. In other cases, it’s associated with great emotional stress, like the death of a family member or the loss of a job. The possible link between these unrelated types of trauma is the neurohormonal change that both physical injury and emotional stress can trigger.
• Psychological processes can change — and can be changed by — alterations in the function of hormone-regulating centers like the hypothalamus and the pituitary and adrenal glands, which in turn affect the nervous system.

Fibromyalgia’s Other Common Threads

“Fibromyalgia has been associated with all age groups, though women between the ages of 30 and 50 have a higher incidence of the disease,” says Dr. Solitar. While this increased prevalence among younger females suggests a hormonal connection, he says it’s also possible that it’s related to diagnosis. “Women tend to [naturally] be more tender [or sensitive to pain] than men, so if you base your diagnosis on tender points, you’re likely to diagnose more women with fibromyalgia than men.”

• Genes. Found in approximately 2 percent of the U.S. population (3.4 percent of women and 0.5 percent of men), fibromyalgia often develops in multiple members of the same families, although it’s not clear if this is the result of genetic or environmental effects. “Family members of people with fibromyalgia seem to be more tender than others,” says Dr. Solitar, “but there isn’t a lot of conclusive genetic research out there.”

• Still a mystery. In many cases, why fibromyalgia strikes is still largely unknown. “For a lot of patients, we don’t come up with a good explanation for the development of fibromyalgia,” Dr. Solitar notes. “We all get exposed to stress regularly. And while trauma and infections do seem to be a common [fibromyalgia] theme, there are a lot of people who just slowly develop a sense of feeling poorly.”

Fibromyalgia and Sleep

More than 75 percent of fibromyalgia patients complain of sleep disturbances and fatigue, according to the National Fibromyalgia Research Association. Studies have shown that this is often the result of problems fibromyalgia sufferers have falling asleep and staying asleep.

While some people don’t remember waking up frequently, others do recall these disruptions to a good night’s rest. Either way, these abnormal sleep patterns prevent fibromyalgia sufferers from getting a healthy amount of restful, restorative sleep.

Fibromyalgia’s Connection to Impaired Deep Sleep

There are five stages of sleep, and in the course of a normal night’s rest, a person will normally cycle through various stages, from light to deep to dreaming, every 90 minutes or so. Dreaming occurs during what’s called REM (rapid eye movement) sleep. Interestingly, EEG (brain wave) studies have found that fibromyalgia patients lack the restorative levels of deep, non-REM sleep.

It is during these deepest levels of sleep — also known as stages 3 and 4 — that the body restores and refreshes itself. Stage 3 is characterized by moderately deep sleep and stage 4, the deepest sleep phase, is when certain substances like growth hormones are released for body-tissue repair and replenishment.

Research suggests that people with fibromyalgia are constantly aroused by bursts of “awake” brain activity, which limits the amount of time they spend in these critical deep stages of sleep. “On EEG studies, fibromyalgia patients in deep-sleep stages have been found to have alpha waves, which are signs of arousal or wakening,” says Patrick Wood, MD, chief medical advisor for the National Fibromyalgia Association. One study published in the Journal of Rheumatologyfound that fibromyalgia patients experience at least twice as many arousals per hour as people without the disorder.

Fibromyalgia’s Constant “Fog” and Fatigue

The lack of uninterrupted deep sleep may be the reason why people with fibromyalgia are also plagued by extreme daytime fatigue. In today’s world, many people complain of feeling tired, but the exhaustion associated with fibromyalgia is much more severe. Fibromyalgia patients report feeling as if their bodies have been completely drained of energy, which can lead to limited physical and mental functioning.

It’s also common for people with fibromyalgia to have problems with concentration, thinking, and memory, a condition known as “fibro fog.” A recent University of Michigan study found that people with fibromyalgia exhibit memory impairments on tests that can mimic 20 years of aging. One possible reason: Memories are processed during sleep stages 3 and 4.

Brain Chemicals: The Root of the Problem?

While the causes of sleep problems in those with fibromyalgia are not yet completely understood, new findings are uncovering possible links. One theory is that brain chemicals may be out of whack. “There’s very good evidence that fibromyalgia is associated with abnormal amounts of dopamine, which is an energy-related neurotransmitter, or brain chemical,” says Dr. Wood.

“During these two stages of sleep, the brain sorts through information accumulated during the day, taking it out of short-term memory and putting it into long-term memory,” says Dr. Wood. When the amount of deep sleep is reduced, experts speculate that the body may have a limited ability to repair and replenish the brain’s functioning, affecting memory as well as energy.

Norepinephrine, another energizing neurotransmitter, and cortisol, a hormone associated with stress, have also been found to be abnormal in fibromyalgia patients. In addition to interfering with restful sleep, neurochemical and hormonal imbalances may exacerbate the pain associated with fibromyalgia, in the opinion of some experts. Others researchers believe that it’s the constant pain that triggers deep-sleep abnormalities.

More studies are currently underway that may help uncover more definitive causes of sleep difficulties associated with this painful, life-altering condition. It is hoped that in the next five years or so scientists will have more answers about the connection between fibromyalgia and disordered sleep.

The fibromyalgia symptoms your doctor will look for…

Diagnosing fibromyalgia can be challenging for the physician and frustrating for the patient. This is because fibromyalgia symptoms vary from person to person and can be similar to those of many other common conditions. Fibromyalgia’s classic chronic pain symptoms, for instance, can mimic those related to arthritis, depression, and even multiple sclerosis.

In addition, there is no specific diagnostic laboratory test for fibromyalgia. In fact, blood tests and X-rays are often normal. This means that a diagnosis has to be based on a patient’s report of his or her symptoms and on a physician’s physical exam. Because so many complicating factors are involved, it often takes a specialist, usually a rheumatologist, to make a firm diagnosis.

Diagnosing Fibromyalgia: Who Is at Risk?

Fibromyalgia affects 2 to 4 percent of the U.S. population, and it predominantly affects women. “Fibromyalgia affects three times as many women as men,” says Dr. Jacob Teitelbaum, medical director of the Fibromyalgia and Fatigue Centers of America and the author of From Fatigued to Fantastic! (Avery) although some studies suggest that this number may be closer to ten times as many women, most of whom are diagnosed between the ages of 20 and 50. But the condition can also affect men, and it can occur in people of all ages.

Other risk factors for fibromyalgia include having a family history of the condition, having a sleep disorder such as restless legs syndrome or sleep apnea, and suffering from a rheumatic disease such as lupus or rheumatoid arthritis.

Diagnosing Fibromyalgia: Common Symptoms

“Fatigue, aches, brain fog (meaning difficulty with short-term memory, word finding, and word substitution), and insomnia sum up the hallmark symptoms of fibromyalgia,” says Dr. Teitelbaum. “If you can’t sleep, even though you’re exhausted, and you have widespread chronic muscle pain lasting longer than three months, you may have fibromyalgia.”

Complicating the diagnosis further, many fibromyalgia sufferers also have a related condition called chronic fatigue syndrome, which is considered a separate disorder, according to Dr. Teitelbaum. Between 50 and 70 percent of people with fibromyalgia fit the criteria for chronic fatigue syndrome, and vice versa. The pain patients experience in fibromyalgia is also similar to the joint pain of arthritis, though fibromyalgia does not cause actual joint damage like arthritis.

Sufferers often say that the muscular aches and pains of fibromyalgia are similar to the body aches associated with the flu. The pain — variously described as throbbing, shooting, stabbing, and aching — and the stiffness may be worse in the morning.

To determine whether you have fibromyalgia, your doctor will ask you questions regarding the degree to which you experience the following symptoms.

Pain: In fibromyalgia, muscle pain encompasses the entire body — above and below the waist, and on both the right and left sides of the body. Muscles used repeatedly tend to hurt more. Patients feel stiff and find it difficult and painful to move. Although their joints are not visibly swollen, patients often report a sensation of swelling in their joints along with joint pain.

• Fatigue: Symptoms of fatigue can range from mild to incapacitating in patients with fibromyalgia; many report feeling “drained” of energy. Brain fog and an inability to concentrate often go hand in hand with the fatigue.

• Sleep disruptions: Fibromyalgia sufferers often fall asleep normally but wake up frequently during the night. And even when they get plenty of sleep, people with fibromyalgia report waking up exhausted.

• Digestive problems: Irritable bowel syndrome, constipation, diarrhea, nausea, and abdominal pain occur in 40 to 70 percent of fibromyalgia patients, along with gastroesophageal reflux disease (GERD), or acid reflux.

• Weight gain: Many people with fibromyalgia experience weight gain because of metabolic changes that occur as a result of the disease. “We’ve found an average weight gain of 32.5 pounds among fibromyalgia sufferers, which may happen within six months or over the course of several years,” says Dr. Teitelbaum.

• Decreased physical functioning: This important feature of fibromyalgia can be measured with the Fibromyalgia Impact Questionnaire (FIQ), developed by clinicians at Oregon Health & Science University.

• Other changes in health: Many patients with fibromyalgia experience light-headedness or dizziness, anxiety, and depression. Irritable bladder, noncardiac chest pain, and migraine headaches may also occur and can become more severe during times of stress, in cold or drafty environments, or when infections, allergies, hormonal fluctuations, depression, or anxiety are present.

Diagnosing Fibromyalgia: What Your Doctor Will Look For

Since no diagnostic lab test for fibromyalgia currently exists, your doctor’s physical exam plays a key role in determining whether you have the condition. Your doctor will probably start by taking a health history.

Blood tests and X-rays may then be ordered to help rule out other possibilities, such as rheumatoid arthritis, lupus, and multiple sclerosis, whose symptoms can be similar to those of fibromyalgia. “Testing may also include hormonal tests (thyroid, adrenal, estrogen, testosterone, and so on), tests for immune function and for dietary deficiencies (most often iron and B12),” says Dr. Teitelbaum.

According to guidelines created by the American College of Rheumatology in 1991, a diagnosis of fibromyalgia requires that you have experienced widespread, aching pain for at least three months and have a minimum of 11 locations on your body that are abnormally sensitive to pain when touched with relatively mild but firm pressure.

Called tender points, these spots are found in 18 specific places on the head, upper body, and certain joints. People with fibromyalgia have very strong reactions to even mild pressure on these tender points; your physician may also use the same level of pressure on nontender points (called control points) to compare your reaction.

Linking Fibromyalgia to Depression and Anxiety

Chronic, widespread muscular pain and tenderness, sleep problems and fatigue, morning stiffness and headaches, concentration and digestive irregularities: All these symptoms can make daily functioning very difficult for those with fibromyalgia.

But equally challenging are the depression and anxiety that often accompany the disorder. Each occurs in approximately 8 percent of those with fibromyalgia, according to Jacob Teitelbaum, M.D., medical director of The Fibromyalgia & Fatigue Centers, Inc. In people with fibromyalgia, he says, anxiety often manifests itself as rapid shallow breathing (hyperventilation), and depression (as a decrease in normal interests).

While it is not unexpected to have an emotional or psychological response to a chronic illness, there may be other physiological reasons that explain why anxiety and depression occur in fibromyalgia patients consistently enough that they are listed as symptoms of the condition. “Biochemically, depression is very different in [people with] fibromyalgia than otherwise,” says Dr. Teitelbaum. “In fibromyalgia, it is often associated with an underactive adrenal function [a low cortisol level], whereas depression [in a non-fibromyalgia population] is associated with a high cortisol level.”

According to some doctors who routinely treat fibromyalgia, there are a number of factors that appear to increase the likelihood of developing anxiety and/or depression if you have this condition. These include:

Dr. Smith says that low cortisol levels related to stress often do not show up on standard blood tests, and she has found they are best measured by saliva testing. “Many physicians only measure cortisol levels as related to Addison’s Disease or Cushing’s disease. They do not look at what happens when the body makes only enough cortisol to stay alive but not to function well (adrenal fatigue),” she explains. Cortisol levels can be normalized by reducing stress. She says, adding, “it may take one to two years to fully normalize the body’s stress system.”

As cortisol levels are restored, fibromyalgia-related anxiety and depression generally lessen.

Dr. Jim Tabios, PhD is a PhD Bay Area (CA) Resident specializing in Biomedical Sciences. Dr. Tabios is currently working on a virtual anatomy portal to examine the human body through the use collaborative data from universities and medical imaging databases. Dr. Tabios is also Vice President of the Knowl Project and MENSA International Member since 2007.

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Top Ten Tips to Get Kids Playing and Loving Music

by Jeremy Dion

1. Keep it fun – nothings shuts down one’s inherent musical expression like a drill sergeant for a “teacher.”

Goof around, laugh, and know when enough is enough. Sometimes effective practice is done before the egg timer goes off.

2. Play music in the home – make sure you make time to play your favorite music, your child’s favorite music, and new music.

Take the time to explain to them why you love a particular piece of music. They may get it, they may not. But at least they begin to understand that music has unimaginable depth.

3. Sing with and to your child– normalize this mode of expression to combat the “American Idol” message that only polished, perfect singers should sing.

4. Explore rhythm – Our first experience is of our mother’s rhythmic heartbeat while in the womb. We ARE rhythm – our own heartbeat, our breathing, our walking, speaking, circulation, etc. Drum, dance, use pots and pans, etc.

5. Praise their playing, rather than criticizing their “wrong notes.” Blessed is the child who sings what she feels with abandon rather than the child with perfect pitch who is too afraid of criticism to utter a note.

6. Find a music teacher who really connects with your child. Like psychotherapy, the relationship is 90% of the battle. If your child likes the teacher (for reasons other than his or her musical prowess), the practice comes a lot easier.

7. Dance. With reckless joy, dance. With and for your child. Give them the experience that expression, no matter how “ridiculous” it may be labeled in other circles, is fun, free, and healthy.

8. Improvise, improvise, improvise: instead of spending all the time learning songs by rote, stretch. Put up pictures instead of music on the stand, and play a “thunderstorm” on the piano, or “a newborn child.” Take chances and risks, stretching the psyche’s ability to express.

So often we hear, “I can’t sing,” or “I can’t play.” Don’t believe it! It’s just that our cultural standards of what it means to sing and play have been hijacked by popular media. Everyone can play, everyone can sing. Embrace it, and pass it along to your child. In other words, what is life other than a daily improvisation?!

9. Attend live performances. In addition to supporting the arts, we should put our money where our mouths are. Don’t expect them to love their first showing of “The Nutcracker” during the holidays. Take them to local performances, open mics, anything that will help them understand that this mode of expression (playing an instrument, singing) is shared by many, and touches all.

10. Let go of expectation. If you are the one in a million parent who has a musical prodigy for a child, so be it. Nothing will stop him or her from following that path. For the rest of us, the goals and expectations around our child and his or her musical endeavors are best organized around expression, fun, creativity, and joy. When I use musical expression as a way to connect with (instead of to critique) my child, we are rarely more connected.

To purchase Jeremy Dion’s CD’s you can visit www.JeremyDion.com. You can also add Jeremy as a Myspace friend, load his songs to your Myspace profile, and follow Jeremy’s tour updates on Facebook.

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Researchers Find First Signs of Autism Even in Infancy

“Researchers Find First Signs of Autism Even in Infancy.”

Upon hearing this title, I immediately thought of a baby’s first year of life. In my personal experience, my son’s first year was smooth sailing except for some “annoying” ear infections and food allergies.

It was the second year of his life, around 14-17 months (as mentioned), when things seemed to change for my son. That’s when I really became concerned. No more peek-a-boo. No more pretending with a telephone. Attempts to say words and interest in other people quickly seemed to decrease and then disappear.

I fully agree that earlier detection and diagnosis of autism would be beneficial. Even in my case, knowing what autism looked like in later years, I did not realize that the challenges my son was displaying were the tale-tell signs of the beginnings of autism. Most parents are aware there is a problem before 3 years of age, the typical age of diagnosis.

It is often difficult, not only in figuring out how to get a diagnosis, but also finding out what action to take. Many parents share a similar story of voicing their concerns to the pediatrician only to be reassured, “he’s fine, children develop at different rates.” If concerns are present, organizations such as First Signs will be able to help confirm ‘at risk’ behaviors. Read more

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