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

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Pesticides: The New Dirty Dozen

By Dr. Nicole Sundene

There is a new dirty dozen out by the Environemental Working Group.

Check out the top 12 dirtiest most pesticide ridden foods we should buy organic and the “Clean Fifteen” that we don’t have to worry about so much.

Although we should always take a spin around the organic foods section even if we are on a budget, it is nice to know what foods are safe to eat non-organic.

Still organic foods are not always pricier than the pesticide grown alternatives. Pesticide free is good for the environment as well as our health.

I know everyone is strapped during these tough economic times, but remember that your money counts as ballots and the more you spend on organic, the more you support organic farmers, and the cheaper organic food will inevitably become, if not the standard.

And along with everyone else, organic farmers are likely suffering more than anyone because no one can afford pricier food.

Stop by http://www.foodnews.org/ to download the latest guide. And if you make a donation to the efforts of this group of scientists who are independently working to tell us what the FDA, and EPA won’t…you get a groovy magnet of the Dirty Dozen to put on your fridge.

You can download the guide for free.

Or just bookmark this page!

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What Diet Is Best For You?

Dr. Nicole, what is the best diet?

The best diet is the diet that works for YOU.

The best diet is something that you can healthfully follow for the rest of your life.

The best diet for you is the diet that gives you energy, keeps your health in balance, helps you to be emotionally stable, maintains your religious or spiritual ethics and is sustainable for the environment.

With that being said, I am happy to announce that we have a variety of great diet plans to choose from and follow. If you are new to a particular diet and want some help simply leave your question or request for support in the comments section so that we may assist you with your goals.

Diets for health, wellness and weight loss:

The Whole Foods Diet

The Weight Loss Diet

The Low Glycemic Index Diet: stay feeling full longer, by eating a diet with a high “satiety index”.

Therapuetic Diets:

Allergy Elimination Diet

Anti-inflammatory Diet

Blood Pressure Lowering Diet and Helpful Tips for Reducing Sodium

Candida Diet

Cholesterol Lowering Diet

Diabetes Diet

Detox Diet

The Diet for Depression

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Best Chewable Fiber 2008

The best fiber sources obviously come from whole food dietary sources.

However, occasionally we need a little something something to “cheat the system” and this is my favorite weight loss trick, as I have mentioned the importance of utilizing fiber for satiety and stable blood sugar in my “Favorite Weight Loss Diet of 2008″.

You should never take fiber with your vitamins or minerals as it will absorb them and defeat the purpose, however, two of these chewable fiber pills pack 4 grams of the needed 25 grams (if not more!) of recommended daily fiber. Don’t forget to take these chewable fiber pills with an eight ounce glass of water, as we never take fiber without water.

Fiber is therapeutic for those with diabetes, high cholesterol, hypoglycemia, in need of losing weight, and detoxing or in need of liver support. Fiber binds with cholesterol and toxins in the bowel and prevents the cholesterol and toxins from recirculating into our blood stream as I explained in my natural cholesterol lowering plan. Instead we eliminate the toxins and cholesterol out.

No, these chewable fibers aren’t as delicious as candy but they do satisfy the sweet tooth and come in both vanilla and chocolate Even better, they are not a psyllium based fiber, as many people do not tolerate psyllium (found in Metamucil) very well, and it can make them extremely gassy or constipated.

Most Americans only get about 9 grams of fiber each day, according to the latest studies. If you want to increase the “satiety index” (the amount of time you feel satisfied before you get hungry again) of your meal or snack and decrease the “glycemic load” as I recommend for weight loss, diabetes, and anti-aging simply have a few of these fiber pills with your meal!

I also have a few fiber pills when I am stuck in that inevitable bad eating situation, and fiber at the very least helps to mop up excess saturated fat that we consume, or when I am out running errands and want to make it home to eat instead of eating out.

I buy a bunch of these bottles and stash them everywhere: in my car, in my purse, by the fridge, etc. An ounce of weight loss prevention is worth a pound of cure and fiber is a fantastic way to manage hunger.

Between meals these fiber pills can be used as a little sweet snack. Remember they are not free of calories, and two tablets have 25 calories, but they are free of a lot of the other typical refined garbage that goes in to supplements.

Of course my purest friend Dr. Ben over at HealthEgoods would recommend chewing on chia seeds as the best chewable fiber, but sometimes I just need a little something sweet to get me through the rough patches and prevent me from grabbing some McInflammation in a mad hungry hypoglycemic rage.

The Enzymatic Therapy line was established by naturopathic physician Dr. Michael Murray and is a great widely available trusted supplement brand. You can find their products on sale through eVitamins.

I purchase most of my health products through eVitamins because it is super convenient, and a great savings deal if you simply order $75 worth of products to qualify for the free shipping. By shopping online for your vitamins you can save between 20-70%. The packing peanuts come from recycled sources—don’t worry, I already checked.

If you do continue to shop at eVitamins remember to click their link through the kitchen table homepage first so that your sale supports our free publication and future product reviews and expert recommendations.

Thanks for shopping to support the kitchen table!

~Dr. Nicole

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How to Filter the Water for Your Entire Home

“The Importance of Home Water Filters”

By Dr. Nicole Sundene

Have you ever wished you could filter more than just the water you drink?

I mean there are shower water filters out there too but that still doesn’t decrease the amount of pollutants and chlorine your children, pets, and clothing are exposed to. Chlorine free is especially important for anyone with asthma, skin problems, multiple chemical sensitivity or “perfume allergy,” and those with newborn babies and young children.

We are bathing in chlorine, cooking with chlorine, washing our already dry hands in chlorine, and constantly inhaling the chlorine fumes in our homes that derive from our shower water, kitchen, and laundry rooms. The things we do to get clean are ironically making us “dirty” on the inside. Chlorine not only gives the liver an extra workout, but it also ages our cells making for a shorter over-all lifespan and youthful appearance.

A while ago an environmental medicine professor at my school highly recommended just filtering the water straight from the main source. I mean it sounds a bit expensive and extreme, but when you think about all the other stuff we spend our money on in the name of health and beauty, we should seriously consider purifying the water we drink and the steamy fumes from our showers, laundry rooms, and kitchens. Actually what could be simpler?

Even if your municipal water is free of every other possible contaminant, it is still full of chlorine, and chlorine ages us. Reducing chlorine is an important part of my anti-aging program.

I was checking our new kitchen table partner AquaSauna the other day and was excited to see that they carry entire home water filters!

Of course you can just filter your kitchen sink tap water (which I always recommend filling up your own recycled glass bottles instead of drinking bottled water). And of course you can filter your shower water which you should do because one shower equals the total chlorine of drinking eight glasses of municipal tap water. But the best thing most home owners, parents, and pet lovers can do is just filter it straight at the source. Is that not a dream come true? Clean chlorine free water throughout your entire house? How liberating! Especially since one system is supposed to last for 3 years or 300, 000 gallons–I think it also saves the headache of having to keep up with all the replacing all the various water filters in your home.

I had heard initially that these ingenious systems run around $3000 dollars to have this set up but according to Aquasauna’s page it really is only $799 plus the price of installation (okay I know many plumbers charge more than heart surgeons especially on a holiday, but I doubt this is anywhere near a full day project for a plumber.)

These home water filters are also on sale right now, so you will receive a 20% discount as noted on the Whole House Water Filter page.

Our list of trusted list of resources on the kitchen table home page has been updated with Aquasauna’s links for your shopping convenience.

Of course our partnership with Aquasauna donates a small percentage of sales to kitchen table, so it may seem rather shameless to talk about the stuff over there that I really like, but if you have been looking for a great home water filter for a while, I would recommend checking out Aquasana.

I find their prices to be really reasonable, and the quality and customer service to be exceptional. As a naturopathic physician, people are always asking me for product recommendations. so I will start with this as my first official recommendation –after about a year of writing at the kitchen table and trying to avoid making specific recommendations.

We research and choose our partnerships here at the kitchen table for quality, safety, efficacy, and environmentalism. We always hold that which we recommend to the highest of standards, and our goal is to make healthy living affordable for everyone.

With a 90 day no hassle return policy you really don’t have to worry if you will like what you purchase over at Aquasauna.

If you ever have a problem with a product I recommend here at the kitchen table I would like to know right away. I strive to research the best and most affordable options for whole food and chemical free living, and we like to thank our sponsors by occasionally recommending our favorite stuff they keep in stock and reward our readers with useful sales, education and resources.

Of course you are welcome to shop anywhere you like, but if you do choose to purchase something through one of our well researched recommendations we simply thank you for helping keep kitchen table a constantly updated free natural medicine publication.

Dr. Nicole Sundene

Editor-in-chief of Kitchen Table Medicine

Read more: Anti-Aging Tips, Anti-Aging Program

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Natural Healing from Drug Abuse: Meth Amphetamines

Q. How can I use natural medicine to heal my body from drug addiction? I am a recovering meth addict. I have been off meth for five years now, but continue to gain weight. It seems like meth abuse destroyed my metabolism. What can I do to lose the weight, and not feel so tired all the time?

A. First and foremost, congratulations for staying off meth. You should be extremely proud of yourself for overcoming such a powerful addiction that tends to be running rampant in our community these days. Recovering from drug addiction truly requires the mind/body/spirit model of medicine that naturopathic philosophy embraces. The mechanical process of withdrawing from heavy drugs can be difficult enough, however to ensure true success and restore your mental and physical health to their optimal conditions; natural medicines such as healing foods, herbs, and supplements can play an important role.

Although quitting meth is the first step, in order to ensure long term success with abstinence, one must address the reason why drugs were turned to in the first place. Counseling and a supportive treatment program such as Narcotics Anonymous or AA are important for preventing relapse. A counselor will help you better understand your addictive tendencies, and a supportive group such as AA will remind you to always abstain from meth.

For those recovering from addictions, I highly recommend the book by compulsive behavior specialist, Mary O’malley, “The Gift of Our Compulsions”. Anyone that has quit drugs to switch to chain smoking, or quit alcohol to turn to compulsive shopping has not addressed the “root cause” of their compulsive behavior. Mary’s book will teach you to learn from your addiction and use your compulsive tendencies as a tool and not a weapon.

Anxiety is often the root cause of addiction. Letting go of worry by placing your life in God’s hands can alleviate much of the anxiety and stress that we tend to place upon ourselves. Establishing a strong spiritual connection, and finding a church or source of spiritual inspiration that works for you is extremely important for the long term big picture of healing from drug abuse.

Naturopathic medicine can be very helpful for restoring the system to a healthier place after the ravages of meth addiction. If I were to see a patient recovering from meth addiction that was consistently putting on weight, I would order some basic blood work to screen for thyroid issues, and other biochemical causes of metabolic imbalance. Liver function tests to rule out damage to the liver are usually included in a standard comprehensive metabolic panel. Although the body is typically pretty resilient, knowing if damage has occurred to the body’s detoxification center is prudent to your long term health. Addressing hormonal imbalances such as hypothyroidism that may have resulted from chronic meth abuse should help with the weight gain issues, especially for those that are exercising and eating healthy, but still putting on weight.

Meth abuse may have caused your thyroid to burn out, as meth primarily abuses the adrenal glands, and the adrenal glands support the functioning of our thyroid. The thyroid sets our metabolism.

To understand how meth abuse may have affected your hormonal system, think of the adrenal glands like a factory. The factory can only produce so many products at once. Eventually the factory cannot keep up with the demands placed on the system, and the glands can no longer keep up with making all the chemicals that the body depends on for normal functioning.

Some basic adrenal support may be helpful to support the glands while they re-establish the normal production of adrenaline and catecholamines that meth abuse depleted. Some patients may also need to be put on thyroid medication if their TSH is showing hypothyroidism. Fatigue and weight gain are both signs of hypothyroidism.

Adrenal Support Herbs for Meth Recovery

Licorice (glycyrrhiza glabra), Siberian ginseng (eleutherococcus), ashwaganda (withania somnifera)and schisandra tend to be great herbs for those recovering from drug addiction. I would avoid herbs that are over stimulating. The body has been stimulated for too long already, and needs to be nourished and calmed down for the most part.

Although the thyroid is the primary set point for metabolism, the liver is the “fat burner” of the body. Toxic chemicals like crystal meth, cocaine, and other designer drugs are especially hard on the liver. Weight that gathers around the mid section is a classic sign for liver stagnation issues. For those that have had a short stint with drug abuse I would be less concerned. For those that have abused drugs for more than a year, I would do a very slow detox program over an entire year or so. Meth is full of toxic solvents so I would avoid any rapid detox programs and opt for a more gentle nourishing cleanse over a prolonged period. Your body has already been through enough. It does not need to deal with a harsh extreme sudden detox as well.

You can read about foods, herbs, and lifestyle suggestions to support the liver and the natural detoxification of the system in our articles under the detox category to understand the gist of detoxification….

Liver Support Herbs for Meth Recovery

Milk thistle (pictured above), schisandra, turmeric, artichoke, dandelion root, and N-acetyl cysteine (not an herb but an important detoxifier of the system use 600mg twice daily to support phase II detoxification pathways of the liver) are all great for restoring healthy liver function and moving toxins out of the body.

Sweating for Meth Detoxification

Saunas and sweating through exercise are amongst the best ways to remove the body of toxic solvents such as incurred from meth abuse. Saunas should not be used by those with heart conditions, high blood pressure, diabetes, intolerance to heat, pregnancy, or any other health conditions. For healthy individuals a twenty minute sweat followed by a rinse with cold water can be done daily to promote the detoxification of the harsh solvents used in the production of methamphetamines and street drugs.

Please note the following protocol is simply for example only. This is not individualized naturopathic care. Please work with a physician before implementing any new treatments. Natural medicines, just like prescription medicines come with lists of contraindications, safety concerns, and drug interactions. Please work with a naturopathic physician for a personalized plan.

Sample Naturopathic Protocol for Recovering from Meth Addiction:

• Work with a counselor or therapist to resolve past issues.
• Put your life in God’s hands and find a spiritual connection: church and AA work well for most.
• Read Mary O’Malley’s book “The Gift of Our Compulsions”.
• Deep breathing to manage stress: Five minutes to zen.
• Adopt an organic Whole Foods Diet to cleanse the system, aid detox, and reduce the total load of toxins burdening the system.
• Adrenal support: Licorice root tincture (do not use if you have high blood pressure) Typical dose is about 2 dropperfuls (should be about 60 drops) in a little bit of water, both morning and afternoon. Do not use adrenal support late in the evening. The adrenal glands are active in the morning and the goal is to re-implement a healthy circadian rhythm.
• Liver Support Foods
• High Fiber Diet for weight loss, and to pull toxins from the system while ensuring proper elimination of toxins from the bowel.
• N-Acetyl-Cysteine (NAC) 600mg capsule taken twice daily to support the liver.
• Milk Thistle- 3 capsules twice daily, tincture equivalent, or other liver supportive herbs discussed above.
• Schisandra chinensis capsules two twice daily to support the adrenal glands, cleanse the liver, and reduce anxiety.
• Sweating. Sauna for twenty minutes daily to sweat out toxins. End with a cold shower.
• Drink 60-80 ounces of water daily to stay hydrated and ensure adequate elimination.
• Keep in mind that detoxing may cause headaches, fatigue, and other symptoms initially. Sleep as needed, and be gentle with yourself. Increase the dose of the liver support supplements slowly over time to reduce the likelihood of side effects.

Thank you for stopping by my kitchen table to ask the question. You should be immensely proud of yourself for overcoming the extreme challenges of addiction to meth! Feel free to ask any additional questions in the comments section. I hope my response will inspire you to seek holistic care from a naturopath as well as grant your body the healing time that it needs to restore your health to optimal functioning.

~Dr. Nicole Sundene

Naturopathic Physician

www.KitchenTableMedicine.com

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Chlorine Shower Filter: Anti-Aging

A simple anti-aging trick is to use a shower water filter.

I cannot more highly recommend the use of shower water filters for reducing chlorine associated aging and accelerated damage to healthy cells.

Chlorine is a toxic gas that destroys the healthy cells in our bodies on contact.Historically, chlorine gas was used as part of chemical warfare!

It is now used in our water to kill pathogens that may make us sick, however a side product of drinking “healthy water” is premature aging of our cells, especially that of our skin and lungs.

Why to use a shower water filter:

• Anti-aging
• Softer, more radiant skin that requires less moisturizers as chlorine is VERY drying
• Great for anyone with chronic skin conditions such as chronic itching, dermatitis, seborrheic dermatitis, and psoriasis
• Stronger healthier, shinier hair, with less need to touch up your hair coloring
• May reduce aging related hair loss
• Less dandruff
• Healthier lungs, a MUST for anyone with COPD, asthma, or other chronic respiratory ailments
• Reduce the amount of toxins your babies and children are exposed to

Before you spend any more money on health products for the INSIDE of your body, think about what should be done for the OUTSIDE of your body.

Visit Aquasauna to find a great shower water filter.

~ Dr. Nicole Sundene

Naturopathic Physician

www.KitchenTableMedicine.com

©KitchenTableMedicine.com, LLC ™

Dandelions: Love Your Liver

By Dr. Nicole Sundene

Yesterday while watching my hero, Martha Stewart, a guest in her audience asked the HORRIFYING question “Martha, what do I do to kill the dandelions growing in my garden?”

Martha and I simultaneously stopped everything we were doing and stared blankly at this woman for a few moments, not really understanding WHY someone would want to kill dandelions OR pump poison in their yard.

My multi-tasking came to a screaching halt as I anticipated Martha’s answer, fingers held hovering above the keyboard.

“Perhaps you should make some dandelion wine, or a nice green salad with the tender leaves instead of poisoning your yard with herbicides…” I proudly watched my mentor respond. Read more

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How to Detox

Do you need a spring cleaning?

Spring is the best time to do a detox. We not only need to clean out the cupboards and the cobwebs in our homes, but our bodies and minds could use a similar sprucing up as well. Think of a detox as the “Spring Break” your body needs to get you back on track with your diet and lifestyle goals. Winter often leaves us feeling foggy, sluggish, bloated and phlegmy from lingering colds, inactivity, gluttonous holiday overeating, and lack of sunshine. Muddled thinking, low energy, and memory problems should improve with this light diet.

A spring detox is also great for those suffering from seasonal allergies as it aids the liver’s ability to breakdown and metabolize histamine, that nasty molecule that leaves us with itchy runny noses and watery eyes. The following eating plan can be followed for as little as three days or as long as three weeks. Be sure to check with your doctor before attempting any form of detoxification as pregnancy, history of eating disorder and other chronic conditions are contraindications for a restrictive diet.

Putting your body on a “Spring Break” is really quite simple: Read more

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How are you Dealing with Life’s Trash?

A while back in med school I was totally broke and stuck at the grocery store deliberating over buying the small box of kitchen trash bags or the large box.

There was a significant savings in money from buying the larger box. Unfortunately, I was so poor at the time that the three bucks made a huge difference in my mind. After a long process, I thought about it and realized that the “trash in my life” was not going anywhere anytime soon.

I grabbed the large box of kitchen bags because buying the small box of garbage bags in my mind was not accepting the fact, nor making a serious commitment to removing the “trash” in my life.

Regardless if the trash in your life is compulsive behaviors, addictions, depression, anxiety, bad relationships, financial problems or what not, the first step to resolving the issue is to make a commitment to doing something about it every single day over a very long period of time. “Inch by inch is a cinch. Yard by yard is hard” they say… Read more

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Therapeutic Contrast Shower

The contrast shower is a simple and convenient way to stimulate vitality and promote detoxification, as well as treat generalized areas of pain and soreness. The idea is simple: alternating between hot and cold water while you are showering to stimulate your body to heat itself up and cool itself down, in order to compensate. This temperature contrast helps strengthen and normalize the nervous, circulatory, endocrine (hormonal), musculoskeletal and immune systems and is excellent for helping the body cope with physiological and psychological stress.

CONTRAINDICATIONS AND PRECAUTIONS

There are some medical conditions for which the contrast shower are contraindicated including:

• Heart disease or vascular disease, including hypertension, high blood cholesterol, intermittent claudication, weak connective tissue (relating to high risk for plaque rupturing), etc.
• Vascular insufficiency or stasis, including blood clots, deep vein thrombosis, phlebitis, etc.
• Asthma
• Pregnancy
• Diabetes
• Cold urticaria or cold-induced hemolysis
• Raynaud’s syndrome or phenomenon

Discontinue or decrease intensity of contrast shower if you feel dizzy, lightheaded, nauseous, or excessively chilled. Acute illness, menstruation, dehydration, decreased vitality, and poor nutrition can limit your tolerance for contrast treatment and in these cases it should be undertaken cautiously.

Procedure

• After your normal hot shower, gradually turn down the hot water until the shower is pleasantly cool and rinse your whole body under the cooler water for about 1 minute.
• If you have localized areas of pain or soreness you can focus the shower stream on those areas.
• Next, switch the shower back to hot to rewarm your body for 3-5 minutes. Repeat the cycle 3-5 times and end with cool.
• It is important that the hot phase is longer than the cold, and that you finish with cool water.
• After the final cool rinse, dry yourself off quickly, rubbing briskly with a cold towel to stimulate the rewarming process. As a sign of increased peripheral circulation, your skin may turn transiently pink afterwards.
• It is also important to note that the sharper the contrast in temperature between the hot and cold phases increases the therapeutic benefit. As you get used to treatment, you can increase the intensity by varying the speed and degree of the temperature change.

Resources
1. Hayes, K.W. Manual for Physical Agents, 4th ed. 1993. Norwalk, CT. Appleton & Lange. Pp. ix, 169.
2. Lindlahr, H. and Poesnecker, G.E. Nature Cure 2000: Philosophy and Practice Based on the Unity of Disease and Cure. 1998. Quakertown, PA. Beverly Hall Corp. Pp. xxii, 360.

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Liver Supportive Foods

The first step in supporting proper liver function is following a health promoting diet low in animal foods and sugar, and high in whole plant foods such as vegetables, whole grains, legumes, fruits, nuts, and seeds. Such a diet will provide a wide range of essential nutrients the liver needs to carry on its important functions. In addition, it may be helpful to take a high potency multiple vitamin and mineral supplement, use a special nutritional and herbal supplement to protect the liver and enhance liver function, and go on a 3 day fresh juice fast at the change of each season. To have a healthy liver, these are some things to definitely stay away from:

• Saturated fats, hydrogenated fats/oils
• Non-organic meats, poultry, eggs and dairy
• Refined sugar, refined and processed foods
• Alcohol, drugs, and coffee

DIET

• Special foods rich in properties that help protect the liver from damage and improve liver function include:

o High sulfur containing foods like garlic, legumes, onions, and eggs
o Good sources of water-soluble fibers such as pears, oat bran, apples, and beans
o Cabbage family vegetables especially broccoli, Brussel sprouts, and cabbage
o Artichokes, beets, carrots, dandelion
o Many herbs and spices like turmeric, cinnamon, and licorice.

JUICE/TEA

• Red beet mixed with carrot (1/2 cup) once a day.
• Dandelion root tea: steep 1 teaspoon in 1 pint boiling water for 20 minutes. Take once a day.

SUPPLEMENTS

• A high potency multiple vitamin and mineral is helpful to deal with the toxic chemicals we are exposed to. Antioxidant vitamins like vitamin C, beta-carotene, and vitamin E are important in protecting the liver from damage as well as helping in detoxification mechanisms. Also important are nutrients like B vitamins, calcium, and trace minerals; they are critical in the elimination of heavy metals and other toxic compounds from the body.
• Choline, betaine, methionine, vitamin B6, folic acid, and vitamin B12 are important as well. These nutrients are referred to as “lipotropic agents.” Lipotropic agents are compounds, which promote the flow of fat and bile to and from the liver. In essence, they produce a “decongesting” effect on the liver and promote improved liver function and fat metabolism.
• Formulas containing lipotropic agents are very useful in enhancing detoxification reactions and other liver functions. Lipotropic formulas have been used for a wide variety of conditions by nutrition-oriented physicians including a number of liver disorders including hepatitis, cirrhosis, and chemical-induced liver disease.
• It is important to take enough of the formula to provide a daily dose of 1,000 mg of choline and 1,000 mg of either methionine and/or cysteine.

HERBS

• Milk thistle (Silybum marianum) known as silymarin – a group of flavonoid compounds – exerts a tremendous effect on protecting the liver from damage as well as enhancing the detoxification processes.
• Silymarin prevents damage to the liver by acting as an antioxidant. Silymarin is many times more potent in antioxidant activity than vitamin E and vitamin C. The protective effect of silymarin against liver damage has been demonstrated in a number of experimental studies.

LIFESTYLE

• Adopting a healthy lifestyle that will support a healthy liver includes avoiding alcohol and exercising regularly. Some helpful ideas are:

• Deep breathing exercises: inhale for a count of 4, hold for a count of 12, and exhale for a count of 8. Start with 2 minutes and work up to a goal of 5-10 minutes each day.
• Take a brisk walk or another form of cardiovascular exercise 20-30 minutes each day.
• Drink clean filtered water (at least 2 quarts a day).
• Avoid aluminum cookware; try stainless steel instead.

Source: http://www.doctormurray.com

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Liver Support Protocol

Our livers are responsible for filtering out all the environmental toxins that we are exposed to as well as those that we ingest. Consult with your physician to decide what kind of liver support protocol is best for you. The following is a sample approach to optimizing the liver’s ability to detoxify the body from pollutants and toxins.

JUICE & TEA
Red beet juice (1/2 cup) mixed with carrot juice (1/2 cup) once a day
Dandelion root tea – steep 1 tsp. in 1 pint boiling water for 20 minutes, take once a day

NUTRITION
Foods to include – Brewers yeast (3-5 tbsp/day), endive, cucumbers, garlic, onions, artichoke, sprouted seeds, grains, tahini, vegetable products (raw or juiced). No condiments except lemon juice and only a little salt. At least 40 ounces of liquid a day, green juice (can be mixed with some carrot juice). Liquid chlorophyll.

Foods to exclude – all processed and refined foods, salt, strong spices, sugar, alcohol, drugs, synthetic vitamins, fats, oils, non-organic meats and dairy (due to hormones), coffee, heavy starches (potatoes, rice, bread, cereal), proteins, vitamins, herbal supplements, chicken, eggs, milk or milk products. Do not use aluminum cookware.

Deep breathing (10 times a day for 30 seconds each time)
Brisk walk or other exercise 20-30 minutes a day

Sweating through exercise or sauna.

Many herbs such as Milk Thistle have been shown to protect the liver as well as aid it’s natural detoxification process. Consult with your physician to determine if you need to start a supplement routine to support your liver.

©KitchenTableMedicine.com, LLC ™

Detoxification/Health Maintenance Diet

• All produce should be fresh and organic when possible.
• All canned, frozen and prepackaged foods should be avoided as much as possible.
• Avoid foods with colors, dyes, preservatives, flavor enhancers and smoked foods.
• Avoid foods known to cause allergenic reactions.
• No animal products at least for early phase of dietary regime. (meat, eggs, animal fat, poultry, dairy products with exception of active, cultured yogurt)
• Avoid fruit juices of all kinds unless diluted 1:1 with water sipped slowly.
• Avoid soda and artificial drinks and beverages, aromatic teas and stimulant beverages such as coffee, mint tea, black tea, peppermint tea.
• Avoid high sugars, especially refined sugars, honey, all syrups and artificial sweeteners (with possible exception of natural rice of barley malt at times).
• Minimize hot and sweet spices and any aromatic stimulating foods.
• Avoid all refined, polished grains, flours and their products.
• All oils should be kept to a minimum, but when used should be cold pressed and refined, and kept refrigerated. (generally no heating of oils) Preferably the only oils be sesame and virgin olive oil (No Mayo!)
• Half of all vegetables should be eaten raw (this can be balanced either way), while half should be lightly steamed or baked.
• Salt should be used minimally and should be naturally processed sea salt or natural tamari.
• No deep frying of any food.

General percentage by volume per day:
45% whole cereal grains (can increase to 60%)
30% vegetables including sea vegetables, esp. wakame & kombu
10% legumes
10% fruit (can decrease to 5% on every other meal)
5% seeds and nuts as a snack. (NO PEANUTS)

Whole Grain Cereals

1. Brown rice, millet, wheat, rye, barley, oats (oatmeal and oat bran), corn, buckwheat
2. Whole grains better than flour which is more difficult to digest, so sprouted breads are preferable.

Vegetables

1. Generally 1/2 cooked & 1/2 raw
2. Cooked (steamed slightly, baked, sautéed with minimal amounts of sesame or olive oil)
3. Fresh vegetable juices and sprouts are very good
4. Include large amount of leafy vegetables. Cabbage family (cabbage, cauliflower, broccoli, brussel sprouts, kohlrabi, kale, mustard greens, lettuce, beet green, chard, collard, bok choy, endive, etc. and garlic (1-4 cloves)
5. Include a fair amount of sea vegetables (wakame, nori, kelp, kombu, hiziki, dulse)
6. Keep nightshade family of vegetables to a minimum (tomatoes, eggplant, potatoes, peppers not acceptable)

Legumes

1. Cooked well to increase digestion.
2. Adzuki, mung, black-eyed peas, kidney, navy, black turtle beans, red beans, peas, lentils, garbanzo, pinto, alfalfa.
3. Good to combine with grains
4. Tofu, tempeh and miso may be used

Fruit

1. Raw or dried (unsulphered) with dried being best in cooler seasons.
2. Preferably the fruit in season and native to your area and or climatic zone.

Seed & Nuts

1. The best way to eat seeds is sprouted (alfalfa, radish, sunflower, etc.)
2. In small amounts nuts can be enjoyed as snacks (almonds, walnuts, hazel nuts, pecans are best – NO PEANUTS)
3. Nuts should be refrigerated (raw and unsalted)

Fish, Poultry and Dairy Products

1. Two to three small servings of white, fleshed (scaled) fish, preferably cold water species (cod, haddock, sardines, herring, salmon, trout) or white meat poultry organically – naturally raised, (without antibiotics or hormones) skinned, can be served per week.
2. Poaching, steaming, broiling or in soup is best.
3. Small portions of the harder, non-colored cheese can be added to the diet.
4. When eating these foods do not combine them with the high carbohydrates (starch, sugar) foods or fats which can inhibit proper digestion; combine with green or leafy vegetables.

Beverages

1. No ice cold beverages; preferably room temperature, or hot/warm teas.
2. Water when thirsty but not before or after meals (allow 30-60 minutes). Preferably natural spring or unfiltered water.
3. Fruit juices should be avoided but may be drunk in summer in moderation and diluted up to 50% with water.
4. Recommended daily beverages may include roasted grain beverages (brown rice, barley) dandelions, wheat grass juice, cereal grain, coffees and traditional teas without stimulant effects or aromatic fragrance, also Kefer, milk and soy milk may be included.
5. Miso can be an excellent hot beverage as well as an excellent soup broth or base.

Soups

1. An excellent addition to daily meals
2. Should include a variety of vegetables and/or seaweed is recommended to highlight flavor (preferably wakame, kombu or dulse)
3. Miso or tamari broth can serve as a base

Aerobic Exercise and Yoga/passive stretching

• In general the more exercise the better but it should be a 1:1 combination of yoga or passive stretching and balancing with active aerobics.
• An ideal minimum of 30 minutes three times per week is good.
• Begin with stretching and limbering and end with a 20-30 minute regime of passive stretching (yoga is best).

Develop a 20 minute regime of passive exercises such as yogic postures and include a few where one’s legs and torso are at a 45? of elevation or greater in relation to one’s heart or head for at least five minutes or more to encourage good venous return and lymphatic drainage as well as mobilizing organs.

Breathing

Breath is essential to life. Breathe in the energy of life from the top of the head letting it fill all of your body being with rejuvenating, vital healing energy. Take time throughout the day to breath deeply through the nose and exhale slowly and completely through the mouth. It can’t be done enough!! Breath in from the diaphragm, pushing the abdomen out then from the chest to completely fill lower and upper lungs. Upon rising take first breath of the day as stated above and breath the life energy for the day into your body and mind.

Bathing

The recommended approach is via shower with non-harsh soaps and loofa sponge warm-not-hot water. After cleansing end the shower with series of hot and cold ending with cold to stimulate all systems and contain core body heat. Neural bath (92? to 95?) can be extremely sedative and good for ending a stressful day or for insomnia.

Rest & Sleep

Seven to eight hours of sleep is preferable per day. Taking time throughout the day to rest and gather thoughts especially just before and after meals is valuable. Rest when tired. Meditation and/or moments of silence or prayer are excellent for complete resting of mind and body and should be scheduled into your daily routine; at least 30 minutes per day. The best times may be early morning before your daily routine, after work or just before bed.

Play

Take time to play every day. Enjoy family and friends (play together). Take time for hobbies, recreation and loved ones. Enjoy!!

©KitchenTableMedicine.com, LLC ™

Detoxification Diet

Although “treating the cause” of an illness is fundamentally most important, next up is to “remove the obstacles to cure”. Eating a clean diet allows your body a vacation from it’s usual duties and thus the time and energy to restore to a more optimal state of functioning. The more you clean up your diet and lifestyle the better state of health you will experience in the long run. The following is a basic detoxification diet. Be sure to check with your physician first to determine if a detox is the right choice for you.

BEVERAGES
Include in diet – mint, spearmint, comfrey, licorice root, eucalyptus, dandelion, chaparral, red clover, chamomile. Coffee substitute: Pero, Cafix.

Avoid – alcohol, cocoa, coffee, milk, soft drinks and decaf coffee.

BREAD
Include in diet – millet, rye, buckwheat, whole wheat, bran, corn, 7-grains, soya tortillas, only whole grains, freshly ground or sprouted, free of all preservatives.

Avoid – white bread and blended bread made out of white flour

CEREALS
Include in diet – millet, oatmeal, brown and wild rice, buckwheat groats, barley, cornmeal, cracked wheat and 7-grain, freshly ground if possible.

Avoid – processed cereals which are puffed, flaked, etc., NO WHITE RICE.

DAIRY PRODUCTS
Include in diet – no dairy products. Tofu (soy cheese) is OK. Milk substitutes: soy, sesame or diluted tahini milk, rice milk, use nut milks sparingly, no eggs in any form.

Avoid – eggs, milk, cheeses

FATS
Include in diet – most cold-pressed, unsaturated oils such as, safflower, sesame, walnut, corn, soy and soy lecithin spread

Avoid – butter, shortening, margarine, saturated oils & fats, cottonseed oil. Rancid and continually heated oils.

PROTEIN
Include in diet – cold water fish (baked, broiled, poached) tofu, all legumes

Avoid – beef, pork, poultry and veal

DESSERTS
Include in diet – fresh, whole fruits, fruit cocktails, stewed fruits, natural fruit gelatin, whole tapioca. Sweeteners: honey, sorghum and maple syrup (in moderation)

Avoid – Canned or frozen fruits, all pastries, custards, sauces, ice cream & candy

FRUITS
Include in diet – fresh fruits organically grown if possible. Apples, apricots, bananas, berries, cherries, currants, grapes, guavas, grapefruit, lemon, mango, melon, nectarine, oranges, papaya, peaches, pineapple, pears, plums, persimmons, tangerines

Avoid – sprayed and sulfured fruit, canned or frozen fruit.

JUICES
Include in diet – only fresh unsweetened juices if possible. Fruit: apple, berry, cherry, grape, grapefruit, lemon, orange, pear, pineapple, prune. Vegetables: beet, carrot, cucumber, celery, garlic, onion, peppers (red or green), radish, red cabbage, turnip. Peel sprayed vegetables or wash thoroughly.

Avoid – all canned and frozen juices

NUTS & SEEDS
Include in diet – limited amounts of nuts, particularly fresh, raw walnuts, almonds, pecan and peanuts. Raw nut butters, freshly made only. Seeds: sunflower, chia, sesame and pumpkin.

Avoid – roasted and/or salted nuts and seeds. Cashew, brazil and pine nuts are too high in oil.

SOUPS
Include in diet – home made soups made from listed ingredients. Brown rice, barley or millet can be added. Miso soups with vegetables.

Avoid – canned and creamed soups, fat stock, bouillon or dehydrated consomméé

POTATOES, PASTA & GRAINS
Include in diet – baked or steamed potatoes with jackets and mashed. Potato salad seasoned with salad dressing. Millet, brown rice and all kinds of pasta & macaroni made from buckwheat, whole wheat, soy and vegetable flower without eggs.

Avoid – French fries, potato chips, grilled potatoes, white rice, white flour noodles and macaroni.

SEASONING
Include in diet – chives, garlic, parsley, sprouts. Herbs: Laurel, marjoram, sage, thyme and savory. Kelp, vegetables and herb seasonings (that contain no sodium chloride “table salt”). Salt substitutes: “Spike”, “Vegit”, “Veg Sal” and soy sauce.

Avoid – spices, pepper and table salt

VEGETABLES
Include in diet – raw or freshly steamed, organically grown if possible. Artichokes, asparagus, beets, carrots, celery, chives, corn, cucumbers, endive, green and wax beans, green peas, lentils, lima beans, onions, peppers, potatoes, tomatoes, yams, watercress, kale, beet tops, radish, red cabbage, etc.

Avoid – sprayed, canned or frozen vegetables.

©KitchenTableMedicine.com, LLC ™

3 Day Fasting

Fasting is one of the quickest ways to increase the elimination of wastes and enhance the reparative process of the body. Fasting has been practiced throughout history and is universally employed in the animal kingdom.

Scientific research into fasting has existed since the early 1900’s. Medical journals have carried articles on the benefits of fasting in diabetes, epilepsy, obesity, psychological illnesses, arthritis, heart disease, skin disease, and toxic poisoning.

The short fast of 3-5 days, is a chance for the body to acquire optimal rest both mentally and physically. This is an opportunity to build health, break old habits, and increase awareness of oneself. Although longer fasts are required in chronic disease, the short fast can be conducted at home, rather than at an in-patient facility. Although short fasts are generally safe, you will need an appointment for a physical exam and evaluation before undertaking a fast. This will allow us to evaluate your progress during and after the fast. If you are on any medications or have any chronic illness, slight alterations may be necessary.

The ideal time to begin a fast is when hunger disappears or at the first sign of an illness. A short fast can be implemented at any time. Choose a weekend or period of time when you can decrease your activity. Remember the more rest the better the results. Your energy can be directed towards healing, instead of other bodily functions.

A positive mental outlook towards fasting is important. The benefits include: decreased weight, clearer skin, increased elimination, tissue repair, decreased pain and inflammation, increased concentration, and relaxation. Perhaps the greatest benefit is the satisfaction that you can play a major role in optimizing your health.

Only water should be taken by mouth while fasting and filtered or spring water is best. Some authorities recommend juice, but this is would actually be considered an elimination diet since nutrients are ingested. The quantity of water should be dictated by thirst, but you need to drink several glasses each day. Losing vitamins or minerals is not usually of concern in a short fast. Humans have adapted biochemical mechanisms to exist for long periods without food.

Exercise is not usually encouraged while fasting. It is important to conserve energy and allow maximal healing. Short walks or light stretching are permissible but heavy workouts tax the system and impair elimination.

Cleansing the skin with lukewarm water is encouraged, but extremes in temperature can be enervating. Try to avoid deodorants, soaps, sprays, detergents and synthetic shampoos.

Sunlight is essential for healthy cells. Try to obtain at least 10-20 minutes per day, although this may be difficult during winter. Many fasting institutions have solariums in which their guests may sunbathe.

Rest is the most important aspect of the fast. Try to take a nap or two during the day. You will probably require less sleep at night, since your daily activity has decreased.

Enemas or colonics are not usually necessary during a fast, but this will depend on your individual health. If you are worried about constipation, a pre-fast meal of fresh fruit or vegetables will assist elimination.

Body temperature usually drops during a fast along with decreased blood pressure, pulse, and respiratory rate. This is further evidence of the inherent wisdom of the body to conserve energy. Try to stay warm. You may want to use a hot water bottle to stay warm at night.

Most discomfort during fasting is usually brief as the body works quickly to restore homeostasis. You may experience headaches, dizziness, nausea, a coated tongue, bad odor, mild palpitation, or mucous discharge. These symptoms are generally all normal. Many people fasting may experience any or none of these. If your symptoms are intolerable and persist, notify your physician or break your fast with an orange and resume fasting when symptoms disappear.

To Start

If you plan to fast on a weekend, start with a meal of fresh fruit or vegetables Thursday evening. After your meal, brush your teeth and consider your fast begun!!

During Fasting

No coffee, tea, juice, pop, cigarettes or anything else by mouth except water. Avoid the smell and sight of food if possible. If you have to prepare food for other family members, satisfy your senses with the aroma. No sampling!

Try to keep your mind away from food by reading a book (especially a book on fasting) listening to music, writing a letter, or watching a movie. Do not spend too long at any one activity. Remember: rest is the key to a successful fast.

Breaking Your Fast

You should break your fast with foods that are simple whole foods which are easy to digest. Eat the food slowly and chew thoroughly, limit the quantity, and enjoy! Overeating can undo the benefits derived from a fast, so be careful.

Be sure to check with your physician if fasting is right for you!  Fasting is completely contraindicated for anyone with a history of eating disorder as well as for various chronic health conditions.

©KitchenTableMedicine.com, LLC ™