Greens for Breakfast

Posted by Dr. Jen on September 16, 2009

So often in the past, I was mentally stuck on the limited range of standard choices for breakfast.  I would find myself thinking, “Ugh, I don’t want cold cereal for breakfast;” and I knew it would never stick with me for long anyway.  It seems like so many of the standard breakfast choices are wheat based—cereals, breads, muffins, pancakes, waffles, quiches, etc.   And, the fruit or sugar that so often goes with them can send your blood sugar quickly spiraling upward only to lead to a crash a short while later.

Eggs make a tasty breakfast, but I found I only wanted eggs once in a while, certainly not every day.  Breakfast seemed boring and limited, given the choices.  Then it occurred to me, “Why not get outside that box and explore more nutritious possibilities for breakfast?”  So I decided that sautéed greens might be just the ticket.  Sure enough, the sautéed greens were immensely satisfying and had great staying power.  I’ve since had them with leftover rice, with shiitake mushrooms, with onions, with red peppers, and with homemade bacon (yum!).  They might even be good with leftover fried potatoes or with scrambled eggs on top.  They’re great with a side slice of homemade cornbread too!  The list of possibilities is endless!

Just what am I getting nutritionally when I long for greens for breakfast?  The vitamins and minerals most prevalent in greens include vitamin A, vitamin B6, calcium, magnesium, vitamin C, iron, manganese, potassium, folic acid, and PABA.  Huh.  Well, so what do those things do for you?  Lots!

Vitamin A is needed for growth and repair of body tissues and it aids in formation of bone and teeth.  It is essential to eye health and specific to epithelial tissues (skin, eyes, ears, mouth, nose, internal organs, etc.).   Vitamin A plays a very important role in helping the body fight infection.  It plays an important role in the development of sex hormones and has a significant relationship to reproductive abilities.  Vitamin A plays an important role in maintaining skin health and facilitates wound healing

Vitamin B6 plays a role in strengthening your immune system and the formation of red blood cells.  It is a very important co-enzyme and aids in carbohydrate, fat and protein metabolism (the process of breaking these foods down to make the nutrition available to body cells and vital processes).  The need for vitamin B6 increases during pregnancy and lactation, for those using oral contraceptives, and for the aged, those exposed to radiation (and there are many kinds of radiation—including tanning booth or excessive sunlight exposure).  Vitamin B6 can produce rapid and dramatic improvement in symptoms associated with Parkinson’s disease.

Calcium is a very important mineral.  It helps maintain bones and teeth.  It is essential for healthy blood, plays a role in blood clotting, helps regulate the heartbeat, and helps prevent insomnia.  It is an essential component in muscle, nerve and heart function. It plays an important role in muscle growth, muscle contraction, and nerve transmission.  It also helps regulate the passage of nutrients in ond out of the cell walls.

Magnesium is involved in many essential metabolic processes in the body.  It assists the body in utilizing the nutrients derived from certain minerals, carbohydrates, fats, and proteins.  Magnesium is essential for proper nerve and muscle function, including those of the heart.

Vitamin C helps maintain the integrity of skin, ligaments, and bones.  Vitamin C combats bacterial infections and helps reduce or prevent allergic reactions.   It plays an important role in healing wounds and burns.  It also plays a role in the formation of red blood cells and in preventing hemorrhaging.  Vitamin C has many important relationships to other vital nutrients.

Iron plays a role in protein metabolism.  It is necessary for healthy blood cells and promotes growth.  Women who are menstruating should be sure to have adequate iron intake.  Iron is combined with protein in the body and is found in every living cell.  Iron is responsible for building the quality of blood and also increases your resistance to stress and disease.  It plays an essential role in supplying vital oxygen to muscle cells.  The need for iron increases during menstruation, hemorrhage, and during periods of rapid growth.  Additional iron is required during pregnancy.

Manganese is important for normal bone development.  It is involved in the maintenance of sex hormones.  It also helps nourish the nerves and brain as well as playing an important role in thyroid functioning and sex hormone production.  Manganese is an enzyme activator (virtually all body processes involve enzymatic reactions).  It plays a role in protein, carbohydrate and fat production.   Manganese has been shown to be helpful in the treatment of diabetes, multiple sclerosis, fibromyalgia, and in the general treatment of fatigue

Potassium is essential for normal growth, for nerve conduction, and for muscle contraction.  It helps regulate the activity of the heart, muscles, nervous system, kidneys and ensures the health of the skin.  It also plays an important role in helping to get oxygen to the brain.

Folic acid is part of the vitamin B complex.  It plays a co-enzymatic role in metabolism and helps breakdown and utilization of proteins.  It plays an important role in brain and nervous system function.  It also plays a role in the production of red blood cells and in normal cellular growth and reproduction.  It is very important for pregnant women to have adequate folic acid intake in order to prevent birth defects.   Adding a serving of brown rice to the greens would increase the level and range B complex vitamins you would derive from this meal.

Vitamin K is an important factor in blood clotting.  It is also important for normal liver functioning, well as being an important vitality and longevity factor.

PABA is an important part of the B complex vitamins.  It functions as a coenzyme that assists in the breakdown and utilization of protein.  It also assists in the formation of red blood cells and is important in the health of skin and the intestines.  All the B vitamins can help by providing more energy and ameliorating fatigue.  They can also help with insomnia and your ability to deal with stress,

When you read the list of nutrients shown on a box of cereal, you may think you are getting good nutrition.  You probably don’t realize that all those ingredients have been synthetically created.  The manufacturing process destroys the naturally occurring nutrients found in the food in the course of processing, which are later replaced with synthetic replicas.  The synthetic ingredients are not absorbed or utilized in the same manner as the naturally occurring nutrients derived directly from food.  Moreover, they lack the natural synergism found in the whole food, which can never be duplicated in any test tube.

Yes, preparing good food takes a little time but you will feel a great deal better for having taken that time.  You might remember that the next time you’re down in bed, incapacitated with a cold or the flu.  The time and energy it would have taken to cook nutritious breakfasts will seem very insignificant by comparison.

Tags: Food, Nutrition

Summer Sunburn?

Posted by Dr. Jen on July 29, 2009

With the temperature predicted to go as high as 110 degrees or more in Oregon today, I thought a blog on sunburn would be timely.  I experienced a significant sunburn myself a couple of weeks ago while prepping to paint the south side of a house, so I know what I am going to recommend to you works.  Many of the same recommendations apply to other types of burns–see my upcoming post on burns in general.

The first thing that should happen, once you realize you’ve been overexposed to the sun, is a cold shower–as cold as you can stand it, for as long as you can stand it.  Wrapping the area in wet sheets and keeping them as icy cold as you can tolerate is also helpful.

Next, generously apply white or apple cider vinegar to all affected areas.  This will sting slightly, but it will do wonders for preventing blistering, pain and peeling.  Apply the vinegar at least a couple of times in the first hour.  Witch hazel (without alcohol) applications will also be helpful.

Follow the application of vinegar with a generous application of essential oil of lavender.  Purchase a bottle to have it on hand.  Lavender is great for a number of things.  A small bottle will be inexpensive and will last for a very long time.

After applying essential oil of lavender once or twice, apply a good quality vitamin E ointment and gently cover the burned areas.  Repeat this every 1-4 hours to hasten healing and prevent scarring in the case of severe burns.  It will also be helpful to take vitamin E internally–800 to 1600 per day.  Vitamin A, 25,000 IU per day (10K if pregnant) for 2 weeks will be helpful for severe burns; it will help speed up tissue repair.  Up to 1 gram (1,000 mg) of vitamin C per hour should also be taken for all types of burns.

The gel contained inside the leaves of the aloe plant is also a well known remedy for burns.  I typically use this when the burned area is small.  While bottled aloe gel is available, I find it less effective–the fresh plant works the very best (see my blog on burns).  Chlorophyll ointment is excellent for small burns too.  For more extensive burns, I use the protocol above.

If you can find comfrey leaves, steep them in water or boil comfrey root and apply it (cooled!) to the burn as a continuous compress, keeping the cloth constantly moist.  You can also add a non-alcohol based comfrey root extract to other salves, compresses or with honey. Calendula salve with St Johnswort oil applied topically will act as a painkiller and healing agent for burns.  A 15% tea tree oil preparation would also be a good choice to apply over affected areas.

Honey is a great remedy for burns too.  Manuka honey would be an excellent choice for this.  You can mix the honey with herbs (comfrey, marshmallow, calendula, etc., or even the essential oil of lavender).  Apply it directly to the burned area and cover it with a light gauze. Did you know that honey has natural antiseptic/antibiotic properties?  It was commonly used for wound healing in the past.

I speculate (though am not absolutely certain) that blue agave syrup (being a cactus like aloe) might serve the same purpose as honey for topical applications–it is a little thinner and a bit less sticky.  I haven’t put this particular theory to the test, so let me know if you try it and it works.

If you’ve suffered skin damage from the sun, past or present, be sure to keep a sharp eye out for unusual lesions that could be skin cancer.  And be aware that melanoma can occur anywhere on the body, not just on sun exposed areas.  A physician once told me a harrowing story about having discovered he had a testicular melanoma after hearing a lecture on it in medical school.  Another person discovered a melanoma lesion on the sole of his foot.  My friend Jerry, the seafarin’ boat lover, recently found it necessary to have a cancerous lesion cut out of his face.

I’ve seen suspect lesions on clients and I always tell them to have them checked as soon as possible.  Familiarize yourself with photos of skin cancer. Remember to use sunscreen!!

Tags: Burns, Sunburn

Poison Ivy, Poison Oak & Similar Skin Problems

Posted by Dr. Jen on July 23, 2009

I received a note from my best friend, who lives in Virginia, telling me she is suffering from a massive case of poison ivy.  Her doctor put her on corticosteroids hoping to “stop the rampant spread;” however, her poison ivy is still spreading and “the uncontrollable  itching” is still driving her crazy.

The blisters, swelling, and itching of allergic reactions to plants or other contacts with allergens are caused by an immune system response to the poison.  The intended purpose of using steroidal pharmaceuticals is to stop an inflammatory or allergic reaction.  However, steroids do not cure; what they do is shut down your immune system and suppress your body’s ability to express a normal response.  And, it is reported that even a single dose of steroids can create serious side effects and have long lasting negative impact on your health.

There are a few natural medicine things you can do to help stop the torment of poison ivy and/or similar conditions.  To help support your body’s efforts to combat the allergic response and heal itself naturally, take 3 to 8 grams (1,000 mg=1 gram) of vitamin C with bioflavonoids per day.  Vitamin C is a natural antihistamine and helps reduce swelling.  Vitamin A (25,000 i.u. daily (10K if pregnant) can be helpful in boosting the immune system and supporting skin healing.

The homeopathic Rhus Tox is generally specific for the treatment of poison ivy.  There are a number of other homeopathic remedy possibilities if Rhus Tox isn’t helpful.  A good reference book can help you discover the right remedy for your specific symptoms.  Take a low dose of the remedy, 3X or 6X (no higher than 30X), three to four times a day by tapping a few pellets into the cap and then under your tongue (don’t touch the pellets as you can contaminate them) and let them dissolve naturally.

I do not recommend the types of multi-remedy homeopathic preparations available in health food stores.  I consider this to be a “buckshot” approach to homeopathy and I have personally found that this approach can confuse symptoms more than eliminate them.

The homeopathic remedy you choose depends upon the specific symptoms an individual is having, so the same remedy will not always be indicated for the same ‘condition.’  I recommend that you purchase a good reference book on homeopathy and a nice sized homeopathic kit.  You will find homeopathy invaluable in treating yourself, your family, and your pets in the most natural, non-invasive way.

Applications of calamine lotion can help soothe and dry up the lesions.  Applications of fresh lemon, squeezed directly from the fruit, can also help stop the itching; however, it will probably sting for a minute or two right after you apply it.  After it dries to a slightly sticky glaze on your skin, you are likely to find it will significantly calm the itching for a while.  The same is true of applying a vitamin C serum to allergic skin reactions–it immediately starts to help calm the reaction.

Other remedies include the application of pure aloe vera gel to help relieve the burning and itching.  Witch hazel can also help stop itching and assist in healing.  Tea tree oil disinfects and heals skin conditions (I recommend a direct application of 15% solution for this).  Soaking the affected area in a cool water bath of colloidal oatmeal (Aveeno).  Marshmallow root applications  (paste or by tea compress) can help soothe and heal the skin.

A paste made of water, cornstarch, baking soda, oatmeal applied to the skin can help relieve itching (1 tsp water to 3 tsp dry ingredients).  A strong tea made of equal parts lime water and white oak bark applied to the skin by a wet compress can also be helpful.  Stay as  cool as possible–heat and perspiration can aggravate symptoms.

As the strong hypersensitivity reaction begins to wane, you will want to begin taking approximately 80 mg of zinc daily to help your skin begin to heal.  Also apply a natural d-alpha (not dl-, which is synthetic) Vitamin E oil or ointment to your skin daily to support healing and prevent scarring.

Finally, if you’re prone to strong allergic reactions, my recommendation is that you find an acupuncturist in your area who is trained in the NAET system of allergy elimination.  You may be amazed how this simple treatment can stop a full blown reaction to an allergen from worsening as well as prevent it from occurring again (see my upcoming blog on my experience with spider bites).

Note:  If your poison ivy/oak/sumac reaction is severe, covering more than half your body or occurring near your eyes, mouth or genitals, and if it is producing a fever, you may need to consult a physician.

Tags: Poison Ivy, Poison Oak, Poison Sumac

What is the Difference Between the Type of Therapy You Provide and the Deep Tissue Provided by Others?

Posted by Dr. Jen on July 18, 2009

I would describe my typical style as a firm flowing Swedish massage blended with sensitively performed deep tissue. I have had training in a great many modalities and I pick and choose among them in any given session depending upon my perception of the needs of the client at that particular time. When I perform deep tissue work, I am constantly ‘listening’ to the client’s tissue with my hands and observing and checking in with the client. I perform my deep tissue work very slowly in order to afford the client the opportunity to work with me in releasing the tension.

I teach Deep Tissue at the Oregon School of Massage. The main reason I do this is because I want new therapists to learn a style other than some of the more brutal feeling techniques I have seen, heard of, and been the recipient of in the past. I teach deep tissue as a form of biofeedback and emphasize a more permissive style of listening, following, supporting, and giving the tissue and the client the chance to release without a feeling of aggression. I have found (and personally experienced) that forcing a result is distinctly counterproductive. I emphasize working with a client at a level of depth that is tolerable and works best for them.

What is the Difference Between a Therapeutic Massage & a Regular Massage?

Posted by Dr. Jen on July 14, 2009

I’m often asked this question by clients I have not seen before. I’m always glad to have the opportunity to explain because there is a difference.

A “regular” massage is one given with no specific focus or goal in mind. It is typically a full body massage; it is comprised of fairly superficial strokes and may be performed by any individual with average skill levels. Its goal is to temporarily produce relaxation and a sense of wellbeing. A more superficial massage can help stimulate superficial circulation and lymphatic flow; however this type of massage is unlikely to be able to resolve any issues of restricted movement or pain.

“Therapeutic massage” is given with a specific goal in mind; and that goal is to solve a particular problem you are having, such as restriction of movement, loss of function, and/or pain. A therapeutic massage is one performed by a highly experienced and highly skilled therapist and it is specifically designed for your needs at a particular time. It may or may not be a full body massage, depending upon a number of factors. As I practice it, a session may include any number of techniques I employ; and it may range from very deep to very superficial and even subtle, depending upon my assessment and your needs and tolerance.

Tags: Therapeutic Massage

© 2010 Hands of Gold | Powered by WordPress