JULY 31, 2023 LET'S GET WELL

I saw Let’s Get Well on my bookshelf at home I want to acknowledge Adele Davis.

Daisie Adelle Davis (25 February 1904 - 31 May 1974), popularly known as Adelle Davis, was an American author and nutritionist who became well known as an advocate for specific nutritional stances such as unprocessed food and vitamin supplementation. She gained prominence in the 1960s and 1970s with widespread media attention and became the most recognized nutritionist in the country.

Have   you ever eaten too much for dinner and  then had trouble falling asleep? You felt bloated  You couldn't fall asleep until 3 AM. This is sometimes the story I hear over and over again
You feel bloated . Then the acid reflux starts

Why did this happen in the first place ? Well you ate too late. As famous nutritionist, Adele Davis ( Lets Get Well) stated- You must eat breakfast like a king/queen, lunch like a price/princess and dinner like a pauper.
You might remember hearing about Mylanta - but that is a band aid to your problem. You need to change your dietary lifestyle . This starts the vicious cycle of cannot sleep, cannot concentrate and have headaches. You will start to see many specialists to treat these individual problems, which in reality is from the way you are eating. Do you want to get well ? Do you want to remain miserable every time you eat?


You need to make a change !

I would try the following recommendations for at least one week
1. Drink only water with your dinner
2. Eat slowly and chew carefully
3. Eat the foods you want, except carbohydrates and stop when you are full
4. Finish your meal at least a couple hours before bedtime . This seems like common sense but every one needs a little reminder now and then

Here are five rulers which I find important
1. Do not combine fruit with any other food eat fruit alone
2. Do not combine protein with a simple starch
3. Do not combine a breads, which is a simple carbohydrate with a protein
4. Drink only water with your dinner
5. After dinner do not eat anything until the next morning

 I feel the hardest part of this is the combination of protein and simple starch and protein with bread. Lets break it down into simpler terms This means no eat, fish, chicken or beans with white potatoes, pasta. Instead have these meats with freshly stemmed vegetables

So the next time you have this 3 am wake up feeling remember how you combined your foods. Food combining is very important. As Marion Nestle  " You Are What You Eat ."
I suggest you rotate your foods. This means what you eat on Monday you can also eat on Thursday, Tuesday choices will the same on Friday, and Wednesday meals will be the same on Saturday. This is a safe rotation dietary change

Until tomorrow…

JULY 27, 2023 OBESITY

The lack of access to proper nutrition is not only fueling obesity, it is leading to food insecurity and hunger among our children. --Tom Vilsack

Childhood obesity is best tackled at home through improved parental involvement, increased physical exercise, better diet and restraint from eating. --Bob Filner

Sundays growing up was a feast in my  home. The extended family came over as our Nanny and Poppy wanted all their children together. It always included bread, pasta, meatballs ( in gravy - red tomato sauce), a main dish, nut platters, fruit platters and then expresso/desert. Entirely too much food for one meal. And this was not the Holidays. I do as I get older miss those days !

I have learned that those refined carbohydrates have lead to family obesity and even death. Just because you were raised to eat this way...YOU DO NOT HAVE TO. Get smart .Be well informed about what you are eating.



1. Obesity affects 50 % of the American population

2. Fat should account for 20-25% in a healthy woman and 17- 19 % in a healthy man

3. At least one-third of Americans are 30% or more overweight

4. More than 60% of Americans are currenbtly on a diet.

5. More than 40 billion dollars is spent on diet aids alone

6. One in every 3 US teenagers are overweight putting them at risk as they get older

7. Obesity increases the risk of premature death, heart attacks, strokes ( and all other cardiovascular diseases) , gallbladder disease, osteoporosis and certain typoes of cancer

8. Apple shape in the mid section can indiucate a medical issue versus a pear shaped in the mid section

9. We have an obesity epidemic

THE FACT IS THAT AMERICA IS FAT.

YOU ARE WHAT YOU EAT.

MONEY SHOULD BE SPENT ON DISEASE PREVENTION WHICH PRIMARILY SHOULD INCLUDE DIETARY AND EXERCISE LIFESTYLE CHANGES

Until tomorrow...

JULY 26, 2023 GOOD HERBS TO HAVE

Elderberry has its primary benefits within antiviral and immune boosting categories. Elderberry has been used for generations as an herbal remedy. Ancient Greeks used elderberries as a vital part of their medicine cabinet. 

Elderberry has been studied for use in Influenza A and B, HIV, and upper respiratory infections. One study showed that elderberry can decrease the length of a cold. I don’t know about you, but I would do or take just about anything to shorten the length of any illness.  

Elderberry Tincture has a dosage of 10-30 drops 3 times daily I have 4 different varieties of elderberry trees in my yard. I recently got a new species. In the past 5 years I have made elderberry syrup. Now I buy quality herbal remedies as Supreme Nutrition, Gaia herbs or Herb Pharm

Another good herb is Black Walnut. Black Walnut is primarily used as an antiparasitic, but it also has antifungal, antibacterial, and antiviral qualities. Used throughout history, black walnut has been used to remove parasites. A 2019 study concluded that Black Walnut could be utilized for inflammatory diseases as well. 

Black walnut, also known as Juglans nigra, comes from a hardwood tree found primarily on the East Coast. Native Americans used different parts of the bark, nut, and tree itself for medicinal purposes. 

Dose is 10-30 drops 3 times per day depending on the brand

Until tomorrow…

JULY 25, 2023 SYMPTOMS/ CAUSES OF IRON DEFCIIENCY

When someone is feeling tired I do these blood tests- complete blood count, thyroid levels, B12, iodine and vitamin D levels, and especially iron studies Iron is a crucial mineral our body requires for performing various functions. Iron is an element found in hemoglobin, a protein that helps capture oxygen from the lungs and transport it throughout the body. If the body does not have hemoglobin, the body muscles and tissues will not receive oxygen and perform their function effectively, causing anemia. Anemia is a health condition in which, due to iron deficiency, less iron is present in red blood cells.

For iron to be low you could have a blood disorder as thalassemia or even sickle cell. Moire common causes are an individual who doesn’t eat red meat Causes of an iron deficiency depend from individual to individual. Certain common causes include: 

1. Foremost the main reason may be due to a lack of intake of iron in your food. 

2. A person with inflammatory bowel disease 

3. During pregnancy, the iron demand in your body increases. 

4. Heavy blood loss during periods. 

   You can do something about your iron levels. You can eat more foods rich in iron as red meat, leafy greens and nuts and seeds You can take an iron supplement and even get iron intravenously by your physician. I usually advocate having 1 teaspoon of black stray molasses twice a week to boost your iron I also give yellow dock tea which absorbs more iron .

   Get your iron levels checked today It is important

   Until tomorrow…

JULY 24, 2023 CURB YOUR APPETITE

t is not easy to curb your appetite during the summer ! There are social gatherings, the beach and there are those delicious summer fruits Try to focus on what you eating while doing activities. It is important to focus on your food while eating. Most people eat their food while watching a T.V. show or while staring at their phones. Avoid this habit as it becomes difficult for your brain to register the signals. Studies show that being mindful while eating is important as your brain needs to register your food. Eating quickly or mindlessly will only make you want to eat more I eat nuts while I am stitching on the couch

I sometimes snack on dark chocolate Studies show that eating dark chocolate has a ton of benefits for those who wish to lose weight. The stearic acid present in dark chocolate slows down digestion which keeps you full for long

I always make sure I eat more protein. On my dinner plate I eat protein first, then vegetables and lasty the complex carbs

You can also use two herbs that reduce appetite . Ginger is a common spice found in most kitchens and is widely used for its health benefits. Ginger helps in reducing blood sugar levels, nausea, and muscle pain. Ginger also aids in reducing Appetite and controlling cravings. A study shows that regular consumption of 2 grams of ginger powder mixed with lukewarm water before breakfast reduces the cravings The other herb is gymnema . You can this herb in a lozenge and use it 30 minutes before a meal to suppress your appetite

Eat carefully. Eat smartly and reduce carbohydrates.

Until tomorrow…

JULY 20, 2023 INSECT BITES

Insect bites and stings are very common in the summer. Some may cause discomfort, unless you suffer from a severe allergic reaction. The best course of treatment is to soothe the pain and reduce swelling. Of course, you could get the stinger out. The stinging insect ( as the honeybee) inject the toxin through a stinger at the tail end of the abdomen. The reaction is usually local, but if occurs in the mouth or buccal mucosa of the cheek can be a problem

As you know as a beekeeper , bee venom can be very useful for some diseases.

Some quick remedies for your insect bite

A. FOLK REMEDIES
1. Some old folk remedies are to use the juice of a cucumber, onion or radish to sooth the pain
2. Bathe in baking soda and water if stung all over the body
3. Compress with apple cider vinegar and /or lemon juice
4. I use fresh garlic on the wound

B. HERBAL REMEDIES
1. Marigold petal on a bee bite
2. Cover the bite with a macerated plantain leaf
3. Witch hazel is great , but not effective on bee stings, but better on mosquito bites

C. HOMEOPATHY
1,  Apis 30 C ( from Boiron ) can be used once the stinger is removed.
2. Hypericum ( 30 C ) can also be used with great results

To make an insect bite oil:

1. 1 teaspoon of lavender essential oil
2. 1 tablespoon of vegetable oil

Combine and place directly on the bite. Rick and I will make some since we are opening the hive next weekend for close friends who love bees. I would love both of them to consider hives in their upstate home. Store the bottle in a glass bottle with a tight lid. Glass bottles are better than plastic.

To make a bite/sting poultice

1. 1 tablespoon of echinacea root tincture
2. 1 tablespoon of distilled water
3. 1/2 tsp of lavender essential oil
4. 1 tablespoon of beconite clay

combine the  mixture and then add to the clay. Stir slowly till all absorbed. The paste should be tacky enough to stick to the skin. Apply directly to the bite and store in a glass container in a cool place.

Until tomorrow…

JULY 19, 2023 VITAMIN A

Very few of us today take separate Vitamin A. It is commonly in most of our multivitamins  and definitely present in Cod Liver Oil. Vitamin A deficiency can result in blindness and dryness of the eyes. The drying can result in corneal ulcers and infection. 

Also the lack of Vitamin A can result in squamous metaplasia. This is where there is a normal protection that is gone. The protection of these ciliated mucous membranes is absent in certain areas leading to squamous metaplasia which will then lead to cancer,

Vitamin A also has the distinction of being the anti infective vitamin. It is very useful in lung disorders as COPD ( emphysema, bronchitis and pneumonia)

As with the other fat soluble vitamins ( D, E and K) over dosage can lead to problems. I know a physician that prescribes it five days on and three days off. This is a good practice. The overdosage of vitamin A ( hypervitaminosis A) can present with band like headaches, nose bleeds, and even chapped lips.

There are some pediatricians who believe that Vitamin A protects children against otitis media ( middle ear infection)

Make sure your multi vitamin has Vitamin A. If not you can take an extra 10,000 IU without any adverse effects.

Until tomorrow...

JULY 18, 2023 VEGETARIANS

I feel vegetarians always get a bad rap. Most carnivores have little good to say about a vegetarian diet. Carnivores always say that a vegetarian diet does not provide the sufficient amounts of protein and other essential minerals. This simply is NOT true. Vegetarian foods do contain amino acids (also found in meats). If you consume a wide variety of plant based food you will be just fine. You must consume whole grains, legumes, nuts, seeds, and sprouts to get the protein you need. So you do not have to eat meat.

We must respect all types of eaters. Those who make unkind remarks to vegetarians are either ignorant or not well informed. This comes from someone who is NOT a vegetarian. I lean towards vegetarianism, but love quality eggs and fish. I do know that vegetarians eat more carbohydrates. This IS A PROBLEM. During my college and medical school years I was a vegetarian. I did eat more carbohydrates at that time in my life. It used to drive my family crazy that I would not eat meat.

Which contains more calcium - a cup of milk or a 1/4 cup of sesame seeds? The sesame seeds contain almost double the amount of calcium (580 mg compared to 288 mg respectively). The question is if cow's milk is healthy! Many Americans have a sensitivity or allergy to cow's dairy.

It always comes back to the plants! Plant foods contain a wide variety of phytochemicals that act to prevent free radical damage. Lignans found in plants act as phytoestrogens. They are estrogen like and can protect you against a variety of cancers. Research reveals that sesame seed lignans enhance the antioxidant effect of Vitamin E. I think this is important since Vitamin E is another topic that has a bad rap. The lignans in sesame seeds have been shown to protect against liver disease, heart disease and cancer in a variety of research studies.

I admire vegetarians who are really knowledgeable. There is always is a good discussion regarding soy protein. I love eating the many cruciferous vegetables whether or not I am a true vegetarian. These cruciferous vegetables should be part of every dietary lifestyle. These include kale, broccoli, wild broccoli, cauliflower, bok choy, mustard greens , turnip root and so much more. Start to eat those cruciferous greens. Even though radishes, watercress and garden cress are not in the cruciferous family eat these too!

What is about the cruciferous vegetables that makes them beneficial? They have all vitamins , minerals and also contain fiber. You need to break the cell wall to release the essential compound glucosolinate.

Until tomorrow