Sustainable Wellness Blog: October 2012

Wednesday, October 10, 2012

Dr. Amen -- Healthy Shortcuts to Better Brain & Body Health

Dr. Daniel Amen is one of my favorite sources of information on Brain Health. He started to espouse the notion that brain disorders can be mitigated through lifestyle changes, nutrition, supplements and exercise long before it became fashionable for the medical establishment to embrace this approach. He has been at the fore front of the movement to help people with brain injuries and brain disorders to live more productive lives. The article below is his latest web posting on brain health.

Healthy Shortcuts to Better Brain & Body Health

Posted on October 9, 2012 by AmenClinics

Every day we’re bombarded by family, friends, doctors and talk show health experts telling us about the newest and latest info that will change our lives and make us healthier and happier. We’re told everything from: stop eating artificial sweeteners, eat wild fish three times a week, do yoga, take a multi-vitamin, sleep eight hours a night, walk 10,000 steps a day. The list goes on and on, and it’s virtually impossible to do everything, every day and perfectly.

As healthy as we all want to be, life has its challenges and there just aren’t enough hours in the day to do it all. Below is a list of ways to do “good for you” things. There are 10 easy shortcuts that will keep you healthy and not take up a lot of your time.

Eat breakfast. It’s the most important meal of the day. It speeds up your metabolism and gives you the energy you need. Shortcut: Keep a dozen of boiled eggs in the refrigerator, spread almond butter on a piece of Ezekiel toast, eat low-fat plain yogurt with thawed frozen berries and a sprinkle of stevia, have a piece of fruit with 10 raw almonds.
Eat more fruits and veggies. They are a key part of our everyday diet. Everyone needs 5 to 9 daily servings for the nutrients they contain and for general health. Shortcut: Cut up fruit and veggies and put in zip lock baggies for easy on-the-go snacks, keep your kitchen counter fruit bowl always full, add more veggies to salads, and make a pot of vegetable soup in the crockpot on Sunday for easy during the week meals.
Drink 8 glasses of water a day. Water is vital for maintaining body functions and is essential for health. Shortcut: Drink one glass of water every time you walk into the kitchen, drink from a straw- you automatically drink more, keep bottled water in your car, eat high water content fruits and veggies.
Fish. Is high in protein, vitamins, minerals and omega-3 fatty acids, and can reduce some problems associated with PMS, memory loss, cardiovascular disease, colon cancer and stroke. Shortcut: Buy canned fish with an easy to pop lid or in a packet, buy sardines (very affordable), eat foods like walnuts, flax seeds and chia seeds that are high in omega-3 fatty acids.
Cardio exercise. Research shows that cardiovascular exercise fitness helps protect against heart disease. As fitness increases, the incidence goes down. Shortcut: Instead of committing to 30 minutes at one time, take three 10-minute brisk walks each day. Devote 10 minutes at lunch, 10 minutes in the afternoon and 10 minutes before or after dinner.

Source -- read more: http://www.amenclinics.com/?p=6121&option=com_wordpress&Itemid=204

Disclaimer: The statements regarding the nutritional and medicinal properties of the various foods have not been evaluated by the Food and Drug Administration. These items are not intended to diagnose, treat, cure, or prevent any disease. Please consult your own physician for guidance regarding your health and nutrition.

Tuesday, October 9, 2012

Optimal Phytosterol Source

Disclaimer: The statements regarding the nutritional and medicinal properties of the various foods have not been evaluated by the Food and Drug Administration. These items are not intended to diagnose, treat, cure, or prevent any disease. Please consult your own physician for guidance regarding your health and nutrition.

Fortifying Your Memory With Supplements

Continuing the theme of Brain Health, here is an article from WebMD that summarizes the various supplements that are known to improve brain health and some that may need further research. As usual, please discuss with your doctor before taking any supplements.

Fortifying Your Memory With Supplements

As we age, we all want to avoid memory loss. Can supplements like ginkgo and ginseng help?

WebMD Feature

By Annie Stuart

Reviewed By David Kiefer, MD

Memory loss worries many of us as we get older. You might wonder whether you'll become one of the 10 million baby boomers who develops Alzheimer's disease. Or, maybe you're simply seeking ways to fortify your memory with memory supplements, memory vitamins, or memory games.

Will these brain boosters really help our memory? WebMD talked with the experts to find out whether -- and which -- memory enhancers really work.

(Note: if you suspect you or someone you love may have Alzheimer's, it's important to seek medical advice.)

The Need for Memory Enhancers

Finding new ways to slow memory loss could produce astounding results. For example, if the onset of Alzheimer's could be delayed in today's population by an average of just one year, there would be about 210,000 fewer people with Alzheimer's 10 years from now. And that would produce a cost savings of $10 billion.

"The problem with prescription drugs is that they're extremely expensive and often have limited effectiveness during a short window of time," says Evangeline Lausier, MD, assistant clinical professor in medicine, Duke Integrative Medicine, Duke University Medical Center in Durham, N.C.

Memory Supplements With Potential

Although there are a variety of "brain boosters" on the market -- many chockfull of multiple substances -- most are lacking research to support their memory-enhancing claims.
Ginkgo biloba is one that shows more promise than many others and is commonly used in Europe for a type of dementia resulting from reduced blood flow, Lausier says. "Ginkgo biloba tends to improve blood flow in small vessels."

"A couple of meta-analyses and systematic reviews show that ginkgo biloba is helpful for dementia in about the same range as drugs being pushed very heavily to treat Alzheimer's," says Adriane Fugh-Berman, MD, an associate professor in the complementary and alternative medicine Master's program of the department of physiology and biophysics at Georgetown University School of Medicine.

Unfortunately, that's not all that successful, she adds. Ginkgo doesn’t seem to help prevent dementia. But in people who already have dementia, it may either improve symptoms or stabilize symptoms so that they don’t get worse. In addition, some but not all studies show benefits in mood, alertness, and mental ability in healthy people who take ginkgo. More research needs to be done to be certain about these effects.

Here are a few other memory supplements that may also have some potential, but require much more study:

Omega-3 fatty acid. Omega-3 fish oil supplements have piqued great interest. Studies suggest that a higher intake of omega-3 fatty acid from foods such as cold-water fish, plant and nut oils, and English walnuts are strongly linked to a lower risk of Alzheimer's. However, thorough studies comparing omega-3s to placebo are needed to prove this memory benefit from supplements.
Huperzine A. Also known as Chinese club moss, this natural medicine works in a similar way as Alzheimer's drugs. But more evidence is needed to confirm its safety and effectiveness.
Acetyl-L-carnitine. Some studies suggest that this amino acid might help Alzheimer's patients with memory problems. It may provide a greater benefit to people with early onset and a fast rate of the disease.
Vitamin E. Although vitamin E apparently doesn't decrease the risk of developing Alzheimer's, it may slow its progression. Recent studies have raised concerns about an increased risk of deaths in unhealthy people who take high doses of vitamin E, so be sure to consult with your doctor before taking this supplement.
Asian (or Panax) ginseng. An herb that's sometimes used with ginkgo biloba, Asian ginseng may help with fatigue and quality of life, Fugh-Berman tells WebMD. But any benefit for memory, she says, has shown up mostly in a small group or subset of study participants.

Source -- read more: http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/fortifying-your-memory-with-supplements

Disclaimer: The statements regarding the nutritional and medicinal properties of the various foods have not been evaluated by the Food and Drug Administration. These items are not intended to diagnose, treat, cure, or prevent any disease. Please consult your own physician for guidance regarding your health and nutrition.

Eat Smart for a Healthier Brain

A friend who is experiencing age-related short-term memory problems asked recently what foods are good for brain health. I researched WebMD and it has the following summary. Some of the foods such as blueberries can only be found in Western countries but one can find local substitutes wherever one resides.

Eat Smart for a Healthier Brain

Add these 'superfoods' to your daily diet, and you will increase your odds of maintaining a healthy brain for the rest of your life.

By Carol Sorgen
WebMD Feature

Reviewed by Louise Chang, MD

There's no denying that as we age chronologically, our body ages right along with us. But research is showing that you can increase your chances of maintaining a healthy brain well into your old age if you add these "smart" foods to your daily eating regimen.

Blueberries. "Brainberries" is what Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, calls these tasty fruits. Pratt, who is also on staff at Scripps Memorial Hospital in La Jolla, Calif., says that in animal studies researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats. Ann Kulze, MD, author of Dr. Ann's 10-Step Diet: A Simple Plan for Permanent Weight Loss & Lifelong Vitality, recommends adding at least 1 cup of blueberries a day in any form -- fresh, frozen, or freeze-dried.

Wild salmon. Deep-water fish, such as salmon, are rich in omega-3 essential fatty acids, which are essential for brain function, says Kulze. Both she and Pratt recommend wild salmon for its "cleanliness" and the fact that it is in plentiful supply. Omega-3s also contain anti-inflammatory substances. Other oily fish that provide the benefits of omega-3s are sardines and herring, says Kulze; she recommends a 4-ounce serving, two to three times a week.

Nuts and seeds. Nuts and seeds are good sources of vitamin E, says Pratt, explaining that higher levels of vitamin E correspond with less cognitive decline as you get older. Add an ounce a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and unhydrogenated nut butters such as peanut butter, almond butter, and tahini. Raw or roasted doesn't matter, although if you're on a sodium-restricted diet, buy unsalted nuts.

Avocados. Avocados are almost as good as blueberries in promoting brain health, says Pratt. "I don't think the avocado gets its due," agrees Kulze. True, the avocado is a fatty fruit, but, says Kulze, it's a monounsaturated fat, which contributes to healthy blood flow. "And healthy blood flow means a healthy brain," she says. Avocados also lower blood pressure, says Pratt, and as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health. Avocados are high in calories, however, so Kulze suggests adding just 1/4 to 1/2 of an avocado to one daily meal as a side dish.

Whole grains. Whole grains, such as oatmeal, whole-grain breads, and brown rice can reduce the risk for heart disease. "Every organ in the body is dependent on blood flow," says Pratt. "If you promote cardiovascular health, you're promoting good flow to the organ system, which includes the brain." While wheat germ is not technically a whole grain, it also goes on Kulze's "superfoods" list because in addition to fiber, it has vitamin E and some omega-3s. Kulze suggests 1/2 cup of whole-grain cereal, 1 slice of bread two-thee times day, or 2 tablespoons of wheat germ a day.

Source - read more: http://www.webmd.com/diet/features/eat-smart-healthier-brain

Disclaimer: The statements regarding the nutritional and medicinal properties of the various foods have not been evaluated by the Food and Drug Administration. These items are not intended to diagnose, treat, cure, or prevent any disease. Please consult your own physician for guidance regarding your health and nutrition.

Monday, October 8, 2012

Japanese Green Tea

Green tea is a type of tea made solely with the leaves of Camellia sinensis, that has undergone minimal oxidation during processing. Camellia sinensis includes white tea, green tea, black tea and Oolong tea. Green tea originated from China and has become associated with many cultures in Asia from Japan to the Middle East. Recently, it has become more widespread in the West, where black tea is traditionally consumed.

Many varieties of green tea have been created in countries where it is grown that can differ substantially due to variations in growing conditions, processing and harvesting time. Over the last few decades green tea has been subject to many scientific and medical studies to determine the extent of its long-purported health benefits, with some evidence suggesting regular green tea drinkers may have lower chances of heart disease and developing certain types of cancer. Green tea has also been useful for weight loss management.

Health Benefits of Green Tea

Green tea has several health promoting properties the most important of which are Catechins. Catechins comprise about 25% of the dry weight of fresh tea leaf, although total catechin content varies widely depending on the tea varietal, growing location, season, and altitude. Catechins are present in nearly all teas made from Camellia sinensis, including white tea, green tea, black tea and Oolong tea. Catechins are also present in chocolate, fruits, vegetables and wine and are found in many other plant species.

Epigallocatechin gallate (EGCG) is the most abundant catechin in tea. According to Norman Hollenberg, professor of medicine at Harvard Medical School, epicatechin or EGCG can reduce the risk of four of the major health problems: stroke, heart failure, cancer and diabetes. EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots. Thrombosis (the formation of abnormal blood clots) is the leading cause of heart attacks and stroke.

Green tea is rich in anti-oxidants such as Vitamins A, B1, B2, C and E. (Click on link for the detailed analysis of Matcha powdered green tea).

Green tea also contains anxiety reducing and mood enhancing Theanine, a unique amino acid found almost exclusively in green tea. Theanine is related to glutamine, and can cross the blood-brain barrier. Because it can enter the brain, theanine has psychoactive properties. Theanine has been shown to reduce mental and physical stress, may produce feelings of relaxation and improves cognition and mood when taken in combination with caffeine.

To date, the only negative side effect reported from drinking green tea is insomnia due to the fact that it contains caffeine. However, green tea contains less caffeine than coffee: there are approximately thirty mg. of caffeine in eight ounces of tea, compared to over one-hundred mg. in eight ounces of coffee.

Types of Japanese Green Tea

Matcha (Green Tea powder) - Matcha or Green tea powder allows you to get the full health and nutrition benefit of the whole green tea leaf. Matcha is derived from Gyokuro a green tea that has been grown under 90% shade three weeks prior to harvest. Like other types of green tea, the leaves are steamed to prevent fermentation. Unlike Gyokuro, however, the leaves are only processed to a certain point and are not rolled. Instead, the leaves are processed so that the veins are removed, producing a product known as "Tencha". The Tencha is further refined by grinding, traditionally on a stone mill, resulting in Matcha. Since there are so many steps involved, each adding additional labor, Matcha tends to be the most expensive of all green tea. Matcha is used for the tea ceremony, and also for cooking and various desserts and drinks such as ice cream, gelato and smoothies. The more vivid and green the color, the higher the quality and the fresher the Matcha.

Sencha - means infused tea and is the most common and potent Japanese green tea.

Genmaicha - is a blend of Sencha/Bancha, roasted brown rice and Hojicha. It has a light brown color and rich toasty taste.

Gyokuro - means "Drops of Jade" in Japanese and is considered the "King of Teas. A high prized Japanese Green Tea, which tastes rich. When the tea plants are covered a few weeks before the harvest, they produce a glutamine acid that sweetens the taste of the tea and gives Gyokuro a very special taste.

Uji - is named after a region in Kyoto and grown only in Uji Kyoto. Uji's flavor is a cross between Gyokuro and Sencha. Slightly sweeter and gentler than Sencha, but with a deeper flavor than Gyokuro.

Fukamushi - This a Sencha tea and one of the most popular Japanese green teas. "Fukamushi" meaning "deep steamed". Fukamushi Senchas undergo longer steam processing than standard Senchas. The longer steam processing allows smooth passage of the stems and leaves which extracts the refined flavor tones.

Tamaryokucha - means coiled green tea because of the shape it obtains after processing. Tamaryokucha is a very select green tea grown in Ureshino, Saga. This tea's flavor is sweet and mild, with strong floral fragrance and flavor. When processed the leaves are steamed then hand rolled to obtain its unique shape.

Hojicha - was first harvested in the Kyoto region of Honshu peninsula in the early 20th century by a tea merchant. The larger leaves of the tea plant are roasted to achieve a very grassy and strong flavor. Hojicha has a low caffeine level and unique aroma.

Kukicha - comprises mainly stems and twigs of the tea plant along with the tea leaves. Kukicha is a cousin to Hojicha, the main difference being that Kukicha is not roasted. Kukicha has a mildly nutty and slightly sweet flavor. This tea also has a very low caffeine level similar to that of Hojicha.

Bancha - tea made from coarse leaves that are usually picked late in the season. This tea produces a light yellow hue and a toasty taste. Bancha was the drinking tea for common people in Japan until Sencha was introduced. Bancha is naturally high in vitamin C, and has a moderate caffeine level.

Closing the Poop Loop

Great idea -- combining ecological sanitation with diaper disposal! The Real Diaper Association estimates that:

27.4 billion disposable diapers are consumed every year in the U.S;
less than one half of one percent of all waste from single-use diapers goes into the sewage system;
over 92% of all single-use diapers end up in a landfill; and
it takes a disposable diaper about 250-500 years to decompose.

Closing the Poop Loop

Solving the diaper dilemma, sustainably.

By Leah Zerbe

Having children can have a negative impact on the environment. These diapers help prevent that impact.

Inspiration often comes in unexpected ways. In Mark Siminoff’s case, gazing at his curbside garbage one morning caused him to suddenly feel the guilt of fatherhood—not for bringing two children into the world, but for the amount of waste they created in the form of dirty disposable diapers. “I wasn’t living a sustainable lifestyle,” he says. “As a daddy, I wasn’t being responsible.”

According to the Environmental Protection Agency, the average child goes through 8,000 disposable diapers during early childhood. Determined to avoid landfill-bound disposables, Siminoff and his wife tried other options, including reusable diapers with flushable inserts. (Let’s just say that didn’t agree with the plumbing).

Failing to find a satisfactory alternative, Siminoff joined forces with Stephen Wahl, a design-savvy dad also looking for suitable diapering methods. Together they formed Earth Baby Compostable Diaper Service, a San Francisco Bay–based business that collects the used diapers of nearly 1,250 families. Parents pay $30 a month plus the cost of the diapers, which are made of wood pulp (a paper-manufacturing by-product that has been certified as sustainable by the Forest Stewardship Council) and non-genetically-modified corn.

Source -- read more: http://www.organicgardening.com/living/closing-poop-loop?cm_mmc=LivingLightlyNL-_-1063176-_-10082012-_-closing_the_poop_loop_title

Read more:

Real Diaper Association -- http://www.realdiaperassociation.org/diaperfacts.php

Herbs for Babies: Are They Safe?

A new study finds nearly 10 percent of moms are giving babies herbs. But that doesn't make the practice safe.

By Leah Zerbe

Many women turn to herbal remedies during pregnancy for nausea and uterine tonics. Some herbs are major no-no's while pregnant, but many are considered safe and effective. A new study published in the journal Pediatrics recently found that more and more mothers in the United States are also turning to natural botanicals to treat their infants, and some leading integrative medicine experts believe that could pose a problem. "Many people think that anything 'natural' is by definition safe—that's not true," says herbal author Linda White, MD, visiting assistant professor in the Integrative Therapies Program at Metropolitan State College of Denver. "Some plants are poisonous. Dosage plays a role, too. And even water, taken in excess, causes intoxication. Some traditional herbs suitable for adults are not appropriate for children."

Aside from the lack of research on herbal treatment use in infants, other concerns warrant parents' attention. "The purity of the product is one issue: Is it free of pathogenic microbes, heavy metals, and other pollutants?" says Dr. White. "Newborns don't have fully mature immune systems."

Contaminated herbs, generally more of a problem with herbs grown outside of the U.S., could have strong central-nervous-system effects. "Infants' rapidly developing bodily systems, especially the nervous system, are vulnerable," Dr. White adds.

THE DETAILS
Looking at 2,650 mothers, researchers studied data relating to the tail end of a mother's pregnancy and feeding habits through her child's first year. They found that nearly 10 percent of moms administered botanicals to the baby in its first year of life, including herbal leaves or plant roots, oils, seeds, and teas. Mothers who took dietary botanical supplements themselves also were more likely to give herbal treatments to their children. Herbal ointments were not included in this study, but researchers did find that gripe water (an over-the-counter herbal tonic for cranky babies), chamomile, teething tablets, and teas were the herbs most commonly given to children, some as young as 1 month old. The study authors also point out that supplements are not strictly regulated as drugs, either.

Source -- read more: http://www.organicgardening.com/living/herbs-babies-are-they-safe?cm_mmc=LivingLightlyNL-_-1063176-_-10082012-_-herbs_for_babies_are_they_safe_readmore

Disclaimer: The statements regarding the nutritional and medicinal properties of the various foods have not been evaluated by the Food and Drug Administration. These items are not intended to diagnose, treat, cure, or prevent any disease. Please consult your own physician for guidance regarding your health and nutrition.