The 17 Grooviest Green Foods

#1 Cabbage: Of course since we are celebrating St. Patties Day we MUST celebrate cabbage! Recently I went to an Irish Pub and ordered corned beef and cabbage, and was horrified to find out that the beef is “corned” because it is brined with corn sized pieces of salt!

Hold the corned beef, but keep the cabbage because it is a powerful cancer fighter thanks to the indole-3-carbinol content. This is also a great breast cancer preventative for women as it decreases the “bad estrogen” and increases the “good estrogen.”

Meaning that the estrogen known to increase reproductive cancers is eliminated.

#2 Olive Oil: I cannot speak highly enough for the virtues of using olive oil as your primary cooking oil in your kitchen. When baking or cooking at temps greater than 340F switch to canola oil. Otherwise, olive oil is a RICH antioxidant source as I stated in my article, “Olive Oil Prevents DNA Damage.” If olive oil is NOT green….it is NOT good. Read more

©KitchenTableMedicine.com, LLC ™

The Five Best Brands of Acidophilus

Q. What brand of acidophilus do you recommend?

A. Recently independent laboratory testing on acidophilus products revealed some alarming issues with quality control.

The problem with finding a good quality acidophilus product is all in the packing and refrigeration.

Delivering actual live cultures in capsule form appears to be more difficult then one might think, according to independent laboratory evaluation of popular products at www.ConsumerLabs.com.

The following are my top picks for acidophilus and bifidus, known collectively as “probiotics” or “the good bacteria” that help digest our food, metabolize hormones, and make vitamins.

Most of these are available at a high quality health food store, or through your local Naturopathic Physician. Be sure they come refrigerated, and that you keep them refrigerated.

• Jarrow… My fav over the counter vitamin brand.
• Enzymatic Therapy Pearls.
• Pharmax (usually only available by prescription).
• Kyodophilus.
• Culturelle by Allergy Research Group.

Until more research supports the safety and efficacy of other brands, I will be sticking with these five for my main recommendations. Always make sure you buy probiotics that are refrigerated. Non-refrigerated products are the first red flag for poor quality. Keep your probiotics in the refrigerator after opening.

When to use acidophilus: After a course of antibiotics. Or as preventative to developing a yeast infection while on antibiotics. If you are doing both simultaneously take at a two hour separate window. Broad spectrum antibiotics kill off the friendly flora growing in our bowel.

Contraindications for acidophilus: Acidophilus should not be used by those with compromised immune systems or digestive functioning. Always consult with your doctor before making changes in your healthcare.

To read more about probiotics and understand their very important role in human digestion you can read “Acidophilus: What is it?”

Thanks for stopping by my kitchen table to ask the question!

~ Dr. Nicole Sundene

Naturopathic Physician
www.KitchenTableMedicine.com

©KitchenTableMedicine.com, LLC ™

Herbal Healing For Hemorrhoids

Is this an ancient medieval torture device?

No, it is simply a horse chestnut seed.

Previously used for pelting other children on the playground, for adults the seed of Aesculus hippocastanum is a fabulous cure for hemorrhoids and varicose veins. Hemorrhoids are just varicose veins as well, so if you tend to have a weak veinous system, you might benefit from this herb.

The active constituent aescin has an astringent property that serves to tighten up loose leaky veins. It is also anti-edematous, anti-inflammatory, anti-spasmodic, anti-exudative, and decreases capillary permeability. Read more

©KitchenTableMedicine.com, LLC ™

McInflammation: Are You Really “Loving It”?

Recently a friend reported over dinner that his inflammatory problem (and let’s just say almost all medical problems are caused by inflammation) was not much better.

He said he was diligently taking everything I had recommended, and had only noted minor improvement.

Although natural remedies take time, I was curious how the dietary recommendations were going….you know, the most important part of his prescription? To no surprise, he was struggling to make the necessary changes.

As I climbed in to his car to head to our next destination I noted the eight bags of fast food littering his car floor.

“Well here is the source of McInflammation in your diet right here!” Read more

©KitchenTableMedicine.com, LLC ™

Alternating Sitz Bath

The sitz bath is an immersion bath with the person seated in a tub with water covering the hips, buttocks, and lower abdomen. It is used to decrease congestion and increase circulation to the pelvic and lower abdominal organs.

Indications

Sitz baths are used to treat vaginal infections, chronic urinary tract infections, pelvic inflammatory disease, hemorrhoids, fissures, prostatitis, constipation, insomnia, and neuralgias.

Contraindications

Open wounds or active bleeding, vaginal bleeding, (including excessive menstrual bleeding), prolapsed organs, acute lung congestion, acute inflammation, painful conditions with spasm or colic, pregnancy and heart problems.

Directions

1. Prepare a tub with hot water at a temperature of 105-110 degrees F. This range is about the same or slightly warmer than a typical hot tub. Do not exceed 120 degrees F. Fill the tub so that it comes to 1 inch above your navel when you are in a seated position.
2. Put a long towel in a separate, small ice water bath (a bucket or large bowl will suffice) placed next to the tub.
3. Sit in the hot bath for at least 3 minutes.
4. After hot bath, stand and, without wringing out towel, wrap the cold towel around pelvis like a diaper. Make sure that the towel is touching your skin all the way around. Do not allow the towel to come up higher than 1 inch below your navel. Leave on for 30 seconds. Return towel to ice bath.
5. Sit down in the hot bath for another 3 minutes.
6. Repeat cold towel wrap, as before, for 30 seconds.
7. Sit down in hot bath for another 3 minutes.
8. Repeat cold towel wrap, as before, for 30 seconds.
9. Following the third cold towel wrap, get out of tub and dry off.

Resources
1. Pizzorno, J., Murray, M., Roberts, N. and Barry, R. Textbook of Natural Medicine, 2nd Ed. 1999. Churchill Livingstone. Edinburgh, Scotland. Pp 345-356, 1474-1477.
2. Thrash, A. and Thrash, C. Home Remedies: Hydrotherapy, Massage, Charcoal, and Other Simple Treatments. 1981. Thrash Publications. Seale, Alabama. Pp 40, 44, 73, 76.

©KitchenTableMedicine.com, LLC ™

Constipation Dietary Guidelines

Constipation refers to the incomplete (small stools) or infrequent (fecal mass remains in colon longer than the normal 24-72 hours after meal ingestion) passage of stools, as well as difficulty passing stools.

The condition can be acute or chronic.

Most people experience constipation from time to time, but usually lifestyle changes and improved dietary habits can help relieve the symptoms and prevent recurrences.

There is no standard for frequency of bowel movements, but most physicians recommend 1-2 bowel movements daily (based upon the frequency that is generally observed among healthy people who eat a high-fiber diet).

There are four categories of constipation:

• Functional constipation: Caused by insufficient dietary fiber and water, inadequate exercise, etc.
• Neurogenic or “spastic” constipation: Increased narrowing of the colon with small, ribbon-like stools caused or exacerbated by obstruction, stress, nervousness or anxiety (as in cases of cold, pain, grief, fear, etc.). It can also result from a repeated voluntary resistance of the urge to move the bowels. There may be some food allergies, as to milk or wheat, associated with this type of constipation. Drugs and some medical conditions can also decrease the natural peristaltic motion of the gut smooth muscle and increase the tendency for constipation. Low back pain, exacerbated by straining, may contribute.
• Atonic constipation (“lazy bowel”): This is a muscular weakness in the rectum and sigmoid colon, caused most often by laxative abuse. Other medical conditions such as hypothyroidism, pregnancy, emphysema and electrolyte imbalances (in the blood that supplies the muscles of the rectum) may also result in this type of constipation.
• Mechanical or “obstructive” constipation: Can be caused by fecal impaction, lesions that obstruct the bowel (tumor, pregnant uterus), inflammation (irritable bowel disease) or spasm from pain in the colon, rectum or anus.

Constipation can give rise to many different ailments, including appendicitis, halitosis (bad breath), body odor, coated tongue, depression, diverticulitis, fatigue, gas, headaches, hemorrhoids, hernia, indigestion, insomnia, malabsorption, obesity, varicose veins and the development of intestinal cancer. Regular bowel movements are important in the body’s detoxification process, as the colon serves as a holding tank for waste matter. Antigens and toxins from an unbalanced gut flora population may play a role in the development of many types of chronic disease.

Note: Your naturopathic treatment for constipation will vary according to the type of constipation you have. The dietary recommendations and guidelines below contain foods to which some individuals may have allergies, intolerances and sensitivities. In those cases, those foods should be avoided. Dietary choices should be modified to meet your personal dietary needs. Consult your physician/clinician for further information regarding nutrition and your individual medical condition.

Dietary Recommendations and Considerations

• In general, eat a high-fiber whole foods diet that includes vegetables, fruits, whole grains, legumes, nuts and seeds. The most efficient colon movers contain a combination of soluble and insoluble fiber. Soluble fiber dissolves in water, forming a gel that coats the intestinal wall. Insoluble fiber does not dissolve in water, but rather soaks water up like a sponge as it passes through the intestine, helping to prevent constipation.
• Foods highest in soluble fiber include adzuki beans, barley, dried beans and peas, beets, cabbage, carrots, oats, okra and some fruits, especially apples, apricots, bananas, blackberries, blueberries, citrus, cranberries, figs, grapes, melons, peaches, pears and prunes. Psyllium, slippery elm (Ulmus Fulva) and marshmallow (Althaea Officinalis) are also high in soluble fiber.
• Foods highest in insoluble fiber include cereals and whole grains, brans, seeds (like ground flax or psyllium seed), and the skins or peels of many fruits and vegetables.
• Avoid dairy products, soft drinks, meat, refined carbohydrates, sugar and processed foods, salt, alcohol and coffee.
• Drink more water. This is particularly more important when adding more fiber to your diet. Drink at least 64 ounces daily. Rule-of-thumb for water consumption: one third of your body weight in ounces plus 8 ounces for each cup of coffee or tea (diuretics), plus 8 ounces for each one half hour of exercise daily.

Mango, Peach, and Grape Nectar: Blend together 1 peeled and sliced mango, 2 peeled and sliced peaches, 4 ounces white grapes, 1-1/4 cups soy milk/rice milk or nut milk, ½ teaspoon ground cinnamon.

Beet and Carrot Cleanser: Juice together 3 large carrots and 2 beets. Garnish with chopped fresh cilantro.

Can’t Beet It: ¼ cup raw grated beet, ¾ cup carrot juice, ¾ cup apple juice, 1-1/2 cups frozen diced papaya, 2 teaspoons fresh lime juice, ¼ teaspoon grated fresh ginger. Blend until smooth.
Almond Regulator: Blend together 2 ripe bananas, ½ cup ground almonds (almond butter), 2/3 cup fresh orange juice, 2/3 cup plain yogurt, and 1 Tablespoon honey. Serve sprinkled with nutmeg.
Fiber Burst: Blend together ½ cup maple yogurt, 2/3 cup buttermilk, 1/3 cup pitted chopped dates, 2 sliced frozen bananas, 2 Tablespoons bran, 2-3 crushed ice cubes.

Resources
Balch, Phyllis and James. Prescriptions for Nutritional Healing, 3rd edition. 2000. Avery.
Barber, Mary C. and Whiteford, Sara C. Super Smoothies. 2000. Chronicle Books.
Escott-Stump, Sylvia. Nutrition and Diagnosis-Related Care, 4th edition. 1998. Williams and Wilkins.
McIntyre, Anne. Drink To Your Health: Delicious Juices, Teas, Soups and Smoothies That Help You Look and Feel Great. 2000. Gaia Books Ltd.

©KitchenTableMedicine.com, LLC ™

Dietary Fiber Sources

Fiber is the substance in plant food that we do not digest. The two main types of fiber are soluble and insoluble fiber. Both types of fiber are important to our health.

Soluble fibers are commonly found in fruits (especially pear, apple and citrus), oats, barley and legumes.

These water-soluble fibers form gels that provide beneficial effects including:

• Delayed stomach emptying which contributes to early fullness and decreased appetite.
• The delayed stomach emptying slows the absorption of carbohydrates, thus reducing after-meal blood sugar increases.
• Decreased cholesterol and triglycerides.

Insoluble fibers are commonly found in wheat bran, corn bran, whole grain breads and cereals, as well as vegetables. Insoluble fiber has the effect of preventing constipation. Fiber functions like a sponge by attracting water into the digestive tract, softening stools and preventing constipation.

Tips to Increase Fiber:

• Include raw fruits and vegetables in your diet. Increase vegetable consumption to at least 3 servings per day. Increase fruit consumption to at least 2 servings per day.
• Snack on fresh fruits and vegetables in place of sugary or refined foods.
• Increase whole grain consumption to at least 4 servings per day. Include oats, brown rice, bran, quinoa, barley and whole wheat. Choose whole grains; avoid white flour products.
• Substitute whole grain flour for white flour in recipes.
• Add oat bran, wheat germ or rice bran to hot cereal or yogurt.
• Add bran cereal or oatmeal to meat loaf, meatballs or hamburgers.
• Snack on unbuttered popcorn in place of potato chips, corn chips or pretzels.
• Eat legumes daily. Replace creamy dips and spreads with bean dips or spreads such as hummus, black bean dip or refried beans.
• Remember animal products do not contain fiber.

It is recommended that we consume adequate fiber from a variety of food sources. Some good sources of fiber are beans, whole grains, vegetables and fruits. Refined foods tend to have less fiber due to processing.

It is suggested to gradually increase fiber intake and drink plenty of water (at least 8 glasses per day) to avoid discomfort and gas that can occur with a sudden increase in fiber.

©KitchenTableMedicine.com, LLC ™