Dear Julie,
Happy Autumn! We hope you enjoy this broadening
issue of The Healthful Living Advocate as we
begin to include submissions from others in our
community. While our concentration is indeed on
Health of Body and Mind respectively, this
newsletter with bring insightful content among all 6
areas of the Healthful Living Model. We
welcome your
feedback and interest as the healthful living
community evolves - stay connected with us, exciting
things are ahead.
Julie and Martin
Fat Chance! Saturated Fats vs. Trans Fats, by Julie Matthews |
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On KQED radio the other day, I heard a discussion
about New York’s proposed ban of trans fats from
restaurant food. Sheila Cohn Weiss, director of
nutrition Policy, National Restaurant Association
perpetuated a common misconception (intentionally?)
by interchanging “trans fat” and “saturated fat” in
her conversation as if to imply that both
warranted equal caution. Such profundity exacerbates
confusion for consumers. Often, when research is
undertaken, researchers rarely make a distinction
whether the benefits seen from a decrease in
overall
fat consumption in a diet was due to a decrease
in trans fat or saturated fat. Nutrition
recommendations often state that people
should reduce their intake of trans fats AND
saturated fats. I’d like to clear up some of the
confusion.
While trans fats and saturated fat
are both solid at room temperature, their
similarities end there. Trans fats are formed when
unstable oils undergo a process called hydrogenation
(when liquid oils are converted to a solid in order
to increase shelf life, reduce cost, and improve
flavor and texture). Manufacturers win and consumers
lose, as these oils are transformed into substances
that are very harmful to human health. Trans fat is
known to increase blood levels of LDL (“bad”
cholesterol) and reduce HDL (“good”
cholesterol)1. Trans fats have been found
to be a cause of clogged arteries, type 2 diabetes,
and heart disease.
While research shows that trans fats are unhealthy,
research also indicates that (unlike trans fats)
saturated fat and cholesterol do not increase
cholesterol levels and heart disease and in fact
help to reduced it. The American Journal of Clinical
Nutrition said “The conclusion of an analysis of the
history and politics behind the diet-heart
hypothesis was that after 50 years of research,
there was no evidence that a diet low in saturated
fat prolongs life.2"
If saturated fat were harmful to our health, why
would breast milk contain such as large percentage
of saturated fat and cholesterol? (including butyric,
caproic, caprylic, capric, lauric, myristic,
palmitic and stearic acids) Clinical research
shows that both saturated fat and cholesterol are
essential for growth in babies, especially for
healthy brain development3.
Further, saturated fat is important for the
following functions:
- Preferred fuel for the heart
- Antimicrobial and antifungal actions
- Cell membrane regeneration
- Building bone density by putting calcium into
the bones
- Protecting the liver from toxins
For years, all saturated fat was dubbed “bad,”
mainly because of cholesterol. Firstly, note that
plant-based saturated fats such as coconut oil and
palm oil do not contain cholesterol. Moreover,
cholesterol is not a harmful, but rather a
protective substance. Cholesterol helps:
- Build strong bones and muscles
- To aid digestion
- Boost cognitive function
- Build hormones for libido and fertility and
other endocrine functions
- Repair tissue
- Keep cell membranes intact
- Regulate blood sugar
- Support immune function
Hopefully, you are getting your good fats from whole
foods; however, for those that consume processed
foods, beware of commercial packaged foods that
state “no trans fats.” While food labels are now
going to be a required to lists trans fat content,
food manufacturers are allowed to include 500 mg of
trans fats and label their product “trans fat-free.”
(every consumer should be outraged) By decreasing
serving size, manufactures are able to keep trans
fats under this amount, and trick (deceive!)
consumers into thinking their products (containing
hydrogenated/partially hydrogenated oil) contain no
trans fat. Essential Tip: Read the ingredients and
avoid any oil that is hydrogenated or partially
hydrogenated.
Most importantly, focus on a whole food diet
containing healthy fats including saturated fat from
plants as well as pastured animals such as eggs,
whole milk, and animal protein/fat.
As a Nutrition Consultant, I wonder how many people
think I’m crazy when they first hear me speak and
recommend eating animal fat. However, an
interesting thing often happens as they hear the
scientific data to back it up, they are relieved
as their intuition was always telling them but they
weren’t listening that animal fat is good. Try
it! Add some high quality animal fat to your diet;
such as butter, egg yolks, cream, raw cheese, or
bacon make sure it’s from pastured animals with no
additives and of the highest quality you can find
(check LocalForage for insights). This is not an
excuse to eat a bacon and cheese omelet at your
local diner I mean the highest quality available.
Start slow in case your liver/gall bladder are
under functioning. Try it and tell me how it feels.
If you’re like most people I know, you will feel
more nourished than you have in a long time. Trust
your intuition while listening to your body.
References:
1 Holman, R T, Geometrical and Positional
Fatty Acid Isomers, E A Emkin and H J Dutton, eds,
1979, American Oil Chemists' Society, Champaign, IL,
283-302; Science News Letter, Feb 1956; Schantz, E
J, et al, J Dairy Sci, 1940, 23:181-89;
2 German, J Bruce and Cora J Dillard.
Saturated fats: what dietary intake?
American Journal of Clinical Nutrition, Vol. 80, No.
3, 550-559, September 2004.
3 Alfin-Slater, R B, and L Aftergood,
"Lipids," Modern Nutrition in Health and Disease,
6th ed, R S Goodhartand M E Shils, eds, Lea and
Febiger, Philadelphia, 1980, 131
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Holistic Dental Health by Rupam Henry |
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Standing in a unique and unusual position, many
people are coming to me now to be supported with
their dental health and needs. I have worked 20
years in general and pediatric dentistry as an
R.D.A. and I am a Holistic Health Educator,
herbalist and Color Therapy practitoner with many
years of training in the alternative healing arts.
Bridging the best of the conventional with
alternative approaches is what many people are
asking for now.
Questions about fluoride, protective sealants,
amalgam(silver) fillings, root canals, gum
treatments, homecare are on everyone’s mind! And
it’s no wonder with so much conflicting and
controversial information available to us!
There are no easy answers to most of the questions;
the bottom line is: it’s a personal choice. What do
you feel comfortable with after hearing all “sides”?
I always tell my clients:”This is what I personally
would do if it would be my mouth, but how do you
FEEL about the different options explained to you?
How do you FEEL about the different materials and
products after hearing conflicting information about
them? I truly believe that everyone of us has an
innate wisdom that we draw from in all aspects of
our lives. Something in us either resonates with or
rejects an idea, material, situation. It’s our
guidance system, if we chose to listen and trust it.
I can share my understanding and what I have seen in
terms of information on materials, procedures,
products. Then you will have to chose for
yourself what your guidance system is resonating
with or what it rejects. It will depend on the
situation in your mouth, how you feel about it and
that will be different from person to person, and
there is no simple”right” answer that fits every
situation.
Having said all this, I can share some information
on some of the most frequently asked questions:
Brushing technique: Most of us have been told
it’s good practice to brush right after each meal;
actually that is not such a good idea, because our
mouth turns into an acidic environment, helping to
start the digestive process and the enamel and
dentin are in a more vulnerable state to be damaged
by brushing. This has become especially noticeable
in dental professionals, who frequently brush right
after lunch and snacks, as it’s not cool to have
lettuce sticking on your teeth while smiling at your
patient and talking about how to keep your teeth
clean and healthy!!
Brushing right after a meal can be especially
damaging after acidic foods like salad dressings,
orange juice, and tomatoes. it is best to rinse
your mouth out with water after you have eaten
something and wait 30-40 minutes before brushing
(as your mouth has turned more alkaline again)!
Brushing twice a day is for most people sufficient;
floss once a day.
Fluoride: This is the toughest one!
Conventional dentistry will fight you tooth and nail
on that. If they don’t push it with all their might
, dentists are told they are practicing below
standard!! So expect a conversation with the entire
staff if you do not want it in your or your
children’s mouth! There has been a lot of
information and research out that very strongly
speaks against fluoride: it has been linked to
lowered IQ , ADD, ADHD. Reseach has shown that it
penetrates the blood/brain barrier in rats. There is
much more to say about not using fluoride, but that
connection spoke to me the loudest, especially when
the biggest target for getting fluoride treatments
are our children. Furthermore, to take it out of the
water, you will have to either distill the water or
get a reverse osmosis filter (700.-) to successfully
remove it. So there it is: my guidance system told
me to stay clear as much as I can!! There is a lot
of information out and you can either contact me for
the articles that I have or google it to your hearts
content and see where it all sits in you. There
are herbs, flower essences and color therapy that
hardens the enamel. Strengthening all of our
digestive organs has a huge impact on our teeth and
gums as well! Many people are not aware that all our
teeth are connected to organs or areas in our
body - very similar to the points in our feet and
hands used in Reflexology. Support the organ
connected to the tooth and you are supporting the
healing of that tooth!!
Much love, health and peace to you all. - Rupam
Henry
Rupam was a recent guest on our radio show,
you can hear the interview at Reality Sandwich Radio.
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Sprouting Almonds by Carla Borelli |
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The sprouting of seeds is one of the most
fascinating natural phenomena. From this tiny
appendage, a plant or tree is born. It’s not
surprising that there is exceptional nutritional
value locked inside the kernel. Sprouting enlivens
the enzymes that are dormant within. These enzymes
activate when they come in contact with water (the
soaking process), and the nuts are “awakened”. The
potential growth for each seed is to become a tree
or a plant—and when we eat sprouted seeds our bodies
receive this concentrated vital energy and nutrition.
The process of sprouting a seed produces vitamin C
and increases vitamin B content. Carotene increases
dramatically, sometimes eightfold. Even more
important, sprouting neutralizes enzyme inhibitors
present in all seeds. Few foods require as little
time, energy and expense yet yield such so much
nutrition. For all these reasons, I love sprouted
almonds!
How to unlock the kernel
Sprouted almonds, in particular, are a great
addition to your diet. Almonds are one of the nuts
which have an alkaline reaction in the body. Eating
almonds is a great way to help bring your pH into
balance as many of the foods we eat are
acid-forming. Sprouted almonds have a sweet and
delicate flavor. They taste like they just came off
the tree. You can either eat the almonds whole with
the skin on or with the skin off. (sidebar: I prefer
to peel (blanch) my almonds when making almond milk.)
Use only raw, whole, unpeeled almonds. The sprout of
an almond is merely a tiny white appendage about
1/8-inch long. You will not be able to see the
actual sprout unless you remove the skin.
Sprouting Almonds
1. Put 1ž2 cup almonds in a wide mouth glass jar or
ceramic container.
2. Cover with two cups of pure, cold water (not tap!).
3. Place anywhere in the kitchen away from direct
sunlight. Almonds do not need light to sprout, only
normal room temperatures. Soak for 1-3 days. Rinse 3
times per day.
4. After soaking, pour the water off the almonds*
and rinse with cold water. Don’t be surprised if the
water is brownish. This comes from the
cinnamon-colored skins. Drain.
5. Keep the almonds in the glass jar and cover.
Refrigerate. They will stay fresh for 4-5 days.
Almond milk is delicious! Just blend almonds with a
small amount of water, strain and drink.
Blanching
I personally don’t like the skins. I usually peel
the sprouted almonds with my thumb nail, but if you
must peel a large batch, you can very quickly blanch
the almonds to make it easier. To blanch, do the
following: First prepare a large bowl of cold water
into which you have added two trays of ice cubes.
Heat up some other water to a boil, turn off the
flame, and put the sprouted almonds in for 7
seconds, no longer. You don’t want to kill the
natural enzymes created after sprouting. Drain the
almonds quickly through a colander and plunge the
colander into the ice water. This stops the cooking
process immediately. The almond skins will then pop
off easily when you push them between your thumb and
forefinger.
Tip: I use a wide-mouth, glass canning jar. One of
the easiest ways to drain the jar is by using a
special plastic screen lid designed for sprouting.
They are cheap and make the job effortless. You can
find them at health food stores or
http://www.sproutpeople.com/devices/jar/jar.html#jarslids
Carla Borelli is a contributor to the
Healthful Living Advocate - she has recently
launched an exciting blog to share information on
where to get the best, most delicious and satisfying
food in The San Francisco Bay Area. Please visit her
site at Local Forage.com. You can
listen to our interview with Carla at RealitySandwichRadio.com.
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Nature Deficiency Disorder by Mitra Ray, Ph.D. |
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Catchy title, eh? I saw an article in a Seattle
newspaper that had this very same title -- "Nature
Deficiency Disorder" -- and it really drew my
attention! As you might have intuited, that article
was about children not spending enough time
outdoors. What I read was tragic; the author
described children who didn’t know why anyone would
want to play outdoors when there are no electrical
outlets out in nature!
Our Attitude About Nature
Beyond the psychological implications of such an
attitude which is beyond my scope of expertise I
was thinking about the physiological implications of
oxygen deprivation! One of my big pet peeves right
now is oxygen therapy. It is entirely possible that
you might have recently noticed an unusual sign in
your neighborhood that says “Oxygen Bar.” Ever
wondered about or thought of experimenting with
oxygen therapy? They literally hook you up to a hose
of pure oxygen to breathe for 20 minutes or so! And
the oxygen comes in flavors peppermint,
wintergreen, your choice. But why in the world would
people pay for what is already free? If you want to
inhale more oxygen, breathe deeply in Nature and you
will receive a generous dose of oxygen therapy.
Consider This
People are always looking for exercise programs
kids and adults alike and often find themselves
engaging in an indoor activity where there is poor
air circulation. One might argue that this is not
always a matter of choice. For example, what else
are you to do to stay fit in a colder climate but
exercise indoors? As I say in my book about
nutrition pointing to our ancestral history if
you couldn’t theoretically pick it, hunt it or
gather it then you shouldn’t eat it. This same
ancestral history applies for our exercise program.
We evolved in an environment where physical activity
was married to the natural environment, and no one
whined about the weather or if they had, they
wouldn’t have survived anyway!
So, I’ve taken to power walking for an hour in the
woods. I love walking. I can do it without much
equipment; I can do it at my own pace; I can do it
almost anywhere; and, you tone more muscles by
walking briskly than jogging slowly! Currently, I
walk in the Hampstead Heath in London. It’s my
oxygen therapy.
Suffering from Nature Deficiency Disorder? Find some
trees, I say! Go to nature’s “Oxygen Bar” where you
select the flavor of the oxygen you breathe -- pine,
ocean, wildflowers, your choice.
Be sure to listen to our incredible interview
with Mitra Ray on Reality Sandwich Radio,
discussing her book From Here to Longevity.
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America's Consumeritis Epidemic Book Review |
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Wake up America - we are hurting. The first step
toward
living healthfully is AWARENESS of current behavior
patterns
and their correlation to undesirable (unhealthy)
outcomes.
Harrison Sheppard’s
new book, Too Much for our Own Good, is about
how
the
American culture of buying and selling and
“Consumeritis” are
diverting us from the true pursuits of happiness as
well as
threatening our ability to create a healthy life for
ourselves
family, community, economy, and environment. Please
read the
following review of the book (republished from the Haight
Ashbury Beat), then buy the book,
and listen to our upcoming interview with Harrison
on Reality Sandwich November
16th. The book poses progressive solutions and REAL
choices that
individuals
may make in order to follow a path towards greater
happiness.
-- How many of us have convinced ourselves we
need
something,
when in reality we only want it? It’s hard to
resist the
clarion
call of advertising when most of us are bombarded
daily with
enticing ads for things that will enrich our life,
or at least make
us smell or look better.
Haight resident Harrison Sheppard and co-author Alex
Aris tell
us, “By the time Americans are 20 years old, they
have been
exposed to a million or more commercial
advertisements.” It’s
no wonder that we have a consumer mentality! Do we
enjoy
our lives with more things? Where does happiness
factor into
this equation? This book does a very effective job
of probing
the concept of materialism on a personal level.
The authors emphasize that, as consumers, we have many
spending choices: “The second and more dynamic cause
of the
American addiction to getting and spending The
tidal wave of
commercial advertising in which we drown day and
night- is
the most insidious one, because it constitutes an
external
invasion of our psyches.” How many of us have felt
helpless
sometimes to purchase something just because we have
been
bombarded over and over with advertising
exhortations? What
do you mean you don’t have a digital camera? And if
you do
have one, it’s probably obsolete and you “need” a
new model.
You get the idea.
The book reminds me of the Al Gore film, An
Inconvenient
Truth, which explores how individual actions can add
up to
global excesses.
Many Americans are now coping with a tidal wave of
personal
debt, yet we are encouraged to by even more with our
charge
cards or equity lines of credit. The authors
continually ask if
people are more or less happy with their lives as they
accumulate more things. There is a lot more in this
splendid
book, including references to films that illustrate
the author’s
points. And, it concludes with a chapter entitled
“What Is to Be
Done” Cures for Consumeritis.”
Certainly a shift in personal definitions for
success is in order.
By Jim Rhodes (for the Haight Ashbury
Beat)
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Health of Economy: Navigate the Falling Dollar |
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Money is a critical resource for healthful living,
how we interact
with it essential to our well being - and awareness
of what we
reinforce with our money (though our spending) is the
responsiblity of all conscious beings. (Everyone should
comprehend the Tapeworm Economy) The Healthful
Living Advocate strongly endorses Catherine
Austin Fitts
and her website Solari.com as a quintissential
source for
learning about both Health of Economy and
Health of Community. We will
periodically include her announcements here as we
feel that
this knowledge is imperative to our collective well
being as our
world changes. Sign up for Catherine's newsletter at Solari.com, and
you can hear our interview with her on Reality
Sandwich
Radio earlier this year.
Navigating the Falling Dollar and the Shift to
Sustainability, by Catherine Austin Fitts
Last week I gave a lecture and workshop in Ashland,
Oregon to a wonderful group of people focused on
opportunities
to accelerate a shift in our time, our attention and
our
transactions to support a free and sustainable
culture. What a
wonderful time we had! At the workshop, everyone
divided up
into teams. Our challenge? We were a homeless family
of 4
people with a $1million in cash. Where would we
live? How
would we allocate our time and money? Where would we
find
allies and how would we organize? And if we invested
our
money in a financially intimate manner, with more
investment
going local, how would we understand and reengineer
government money to shift with us? And what if we
had no
money to invest? How would our farm or business
attract those
who wanted to invest in their own community to
create new
jobs? Meantime, a quick look at the recent doings
of the
Tapeworm confirmed the importance of emerging solutions
from our conversations. According to the Sydney Morning
Herald, "the Australian Treasurer Peter Costello has
called on
East Asia's central bankers to "telegraph" their
intentions to
diversify out of American investments and ensure an
orderly
adjustment. Central banks in China, Japan, Taiwan,
South Korea
and Hong Kong have channelled immense foreign
reserves into
American government bonds, helping to prop up the US
dollar
and hold down American interest rates. Mr Costello
said "the
strategy had changed" and Chinese central bankers
were now
looking for alternative investments. "Of course you
can have an
orderly adjustment," he told reporters. "And what I
would
recommend is that these matters be telegraphed well in
advance. I think we should begin preparing ourselves
for it." Mr
Costello said the "re-emergence" of China as the
world's
greatest economy "is not something to be feared".
While I did
not find a response from the US government, the
Latin America
press has alleged that George W. Bush purchased a
98,000 acre
ranch in Paraguay. Now why would he do that? Next
week, our
conversation will continue on Salt Spring Island in
British
Columbia. If you are in the area, please come and
join us.
There’s no sense losing time watching the Tapeworm
when we
could be building a new and beautiful world!
Check out Catherine's online seminar Navigating the Falling
Dollar Use
this lecture -- produced before a live audience --
to help build a
lifeboat in times of economic volatility, and to
help you launch
a wealth revolution in your home and neighborhood.
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We're on the air!!! |
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Healthful Living's radio show, Reality
Sandwich
airs
Thursday's @ Noon on 89.5 FM in San Francisco, or
online at
KPOO.com
Upcoming Shows
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November 9th
Marja West, Spiritual Teacher LoveBeingHereNow.net
November 16th
Harrrison Sheppard: Co-Author of Too
Much for Our Own Good: The Consumeritis
Epidemic (see review in this issue)
November 30th
Patty Torza, Certified Nutrition Consultant and
Personal Trainer
Fitness for Health
December 7th
Sam Geppi, Vedic Astrologer VedicAstrologyCenter.net
Learning More About Ourselves and the World
through Vedic Astrology
December 14th
Beverly Yates, Naturopathic Doctor http://www.naturalhealthcare.com
Heart Health for Black Women
Free downloads of our past shows at RealitySandwichRadio.com
Some Recent Topics....
• Optimal Health for Longevity
• Local Forage: Finding Good Food
• Holistic Dental Health
• Nuclear Power is Not the Answer
• Food Additives and Kids
• 20-hour ADD Solution
• Natural Childbirth
• Heart & Soul of Sex
• Nonviolent Communication
• The Safety of Fish
• Benefits of Raw Dairy
• Nourishing Traditions Diets
• Socially Conscious Investment
• Constitutional Basics
• and much more
Interview with
Dr. Helen Caldicott
Interview with
Dr. Mitra Ray
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