Although it’s been known for several years that cranberries can prevent urinary tract infections, up until now, the exact mechanism has remained a mystery. But in a newly published study, scientists at Worcester Polytechnic Institute say they’ve discovered the secret.

They found that virulent bacteria, like the kind that create urinary tract infections, have hair-like projections called fimbriae that attach to the wall of the bladder. Their studies showed that even low concentrations of cranberry juice created a thermodynamic energy shield that keeps these nasty creatures from getting a foothold.

No Harm To Friendly Bacteria

Because the good bacteria don’t have these fimbriae, they aren’t affected. This is important, because our bodies have billions of good bacteria that provide protection from such gut wrenching disease organisms like Clostridium difficile.
Unpublished work also shows cranberry juice has potent effects on disease-causing bacteria, but that the effect is temporary. This suggests that in order to have continuous protection; you will need to consume some form of cranberry regularly - perhaps daily.

Cranberries, a Superfood You Should Enjoy Year Round

• Cranberries are higher in antioxidants than strawberries, spinach, broccoli, red grapes, apples, raspberries, and cherries. With 8,983 total antioxidant capacity per cup, only cultivated blueberries outrank them.
• Besides being naturally high in Vitamin C, cranberries also contain calcium, folate, iron, magnesium, manganese, phosphorus, potassium, selenium, sulfer, vitamin A, vitamin B-1, Vitamin B-2, vitamin B-3, vitamin B-5, vitamin E, and zinc.
• Rich in a dozen phytochemicals (phytonutrients). Phytochemicals work in a number of different ways to prevent disease, even cancer.
• Proanthocyanidins present in cranberries are responsible for their anti-adhesion properties. In addition, these proanthocyanidins promote dental health since they inhibit the bacterial growth that causes plaque.
• A 2001 study published in the Journal of Agricultural and Food Chemistry revealed this red berry (in its pure form) contained the highest quantity of disease-fighting phenols, a type of antioxidant that is thought to reduce the risk of chronic diseases such as cancer, stroke and heart disease.
• Cranberries are also a good source of resveratrol, the component of red wine that makes it so good for you.

How to Get Your Cranberries Without Terrorizing Your Body With High Calorie Sugars

• Sugar is not only highly addictive; it’s absorbed directly into the blood stream from your stomach, which upsets the natural chemical balance of your body. In addition, sugar has zero nutrient value.
• Pure fresh cranberries have only 45 calories per cup, but when sugar is added, the result tips the scale…
• 140 calories from 1/3 cup sweetened dried cranberries. Note: Craisins (by Ocean Spray) is sweetened with sugar, but Eden Foods offers dried cranberries sweetened with apple juice. Same amount of calories, but better for you.
• 130 calories from 8 oz. of cranberry juice cocktail (sweetened with sugar)
  5 calories from 8 oz. of Ocean Spray diet cranberry juice cocktail (sweetened with fruit juice and Sucralose). Note: Since research has shown Sucralose can cause the thymus gland to shrink, I wouldn’t recommend it. The thymus is important to your immune system.
• 258 calories from 1/3 cup of jellied cranberry sauce
• After an exhaustive search, I finally found unsweetened dried cranberries at Purcell Mountain Farms.

Action Plan: Add the Thanksgiving fruit to your weekly diet. Try them in salads, muffins, pancakes, breads, cheese spreads, on peanut butter sandwiches, etc. You can find unsweetened cranberry juice at some health food stores.

Since it’s very sour, you can either sweeten it with honey (heat them in a sauce pan until the honey dissolves into the juice), dilute with equal parts of pure blueberry juice (blueberries prevent bladder infections likely through the same mechanism) or make cranberry vinaigrette to serve on your salads.

Rod Newbound is a 58 year old Registered Nurse who teaches his patients how to live longer and better. Stop by AntiAgingHacks.com for more great Anti-Aging Tips!

“Healthy longevity - the adventure of your life.”

 By Bonnie Pfiester, Fitness Trainer

Moving on in many ways means saying goodbye. The problem is, goodbyes are often hard, even when the place we are headed may be a good place to be.

I don’t know why it is so hard to let go of the past, but it is. We prefer the “known” over the unknown I guess. Ironically, we often prefer the known even if the known is not a good place to be.

It may sound crazy, but I believe many of us don’t get to experience a lot of great things in life because we have such a strong grip on the past. This issue can also affect us when attempting to make New Year’s resolutions – especially when it comes to weight loss.

It reminds me the story of the monkey trap. The trap is basically a hollowed out coconut filled with rice. The coconut, which is chained to a stake, has a small hole in it just big enough for the monkey’s hand to go in but too small for his closed fist of rice to come out. Crazy as it seems, the monkey cannot see that freedom without rice is more valuable than being captured with it and is trapped.

Like the monkey, we are often scared of losing something, like a favorite food or a certain lifestyle. While pride may stand in the way for some, others hold on to excuses. Unfortunately, many people simply accept things the way they are as if there were no other choice. In essence, we are no different than the monkey – trapped by our own decisions.

Sometimes we need to take a closer look at what is standing in the way of our success.
What do we have such a tight grip on? What has kept us from making our New Year’s Resolutions stick last year or what prevented us from even making them to begin with? Whatever your answer is, this year is the year to let go so you can move on.

~Bonnie

Bonnie Pfiester is a Personal Trainer, wife to the famous fitness trainer Steve Pfiester of the reality TV show “Fat March”, and owner of the women’s health club Longevity Fitness.

You can enjoy more of Bonnie’s fitness and beauty articles at www.BonniePfiester.com or here at the kitchen table by visiting the Bonnie Pfiester page.

You are invited to leave your fitness and sports nutrition questions in the comments below for Bonnie to briefly answer or write about in future articles.

The founders of the Clean Well company began looking for an all natural way to kill germs, and found that there are several naturally occurring oils that have antimicrobial properties. After much research and development, they were able to patent a substance they call “ingenium”, a formula of natural oils - mainly thymus, or thyme - that has been FDA approved to kill MRSA (staph), E.Coli, and Salmonella.

They’ve used ingenium to produce both an anti-bacterial soap, as well as an alcohol-free hand sanitizer. Now I don’t have to spray alcohol on my hands during this time of year when they’re so dry already! The hand sanitizer has such a nice citrus scent, and comes in a spray bottle as well as convenient wipes. Their site includes a handy store-finder so you can stock up!

I had pretty much sworn off sanitizers or anti-bacterial anything until I read about Clean Well. They have used the resources existing in nature to battle germs — and won. Visit the Clean Well website to learn about the sustainability of their products - this truly is a “green” company that any environmentally conscious person can stand behind.

Tom’s of Maine Long Lasting Care Deodorant Stick

I have to say that Tom does a great job producing a nice smelling deodorant stick that does not include aluminum or any other objectionable ingredients. Unfortunately, it didn’t last past lunchtime for me. I’ll admit I can be pretty hard on deodorants, and I do know some people who love it.

Pros:

• Aluminum Free
• Chemical Free
• Full ingredient disclosure on the website
• Nice fragrances to choose from

Cons:

• Decidedly NOT long-lasting, sorry Tom

Crystal Body Deodorant Salt Stick

This is basically a giant piece of salt (odd, I know) that helps eliminate odors. To use, you simply moisten the salt stick, apply like regular deodorant, pat the stick dry and put away. This deodorant kept me daisy fresh all day. Thumbs up!

Pros:

• Aluminum Free
• Paraben Free
• All natural (it’s salt - doesn’t get much more natural than that)
• Worked extremely well

Cons:

• You have to moisten the stick with every use
• You have to dry the stick with every use (sorry, maybe I’m lazy)
• Eventually, bits of the stick start to flake off and this can create some sharp spots -  not good when we’re applying something to such a sensitive area.

Kiss My Face Active Enzyme Deodorant Stick

This product went on very smooth, and was completely fragrance free (which I liked). However, it does come in a few different scents if you want something that smells pretty. Unfortunately for me, it didn’t last as long as I had hoped. It did outperform Tom’s, but didn’t last all day. Again, I do know people who love this stuff, so I’m sure it has something to do with individual body chemistry.

Pros:

• Aluminum Free
• Paraben Free
• Includes Kaolin Clay, a potent toxin absorber
• Very smooth and not “wet”

Cons:

• The only con is that it didn’t last all day for me

Kiss My Face Liquid Rock Deodorant

This one by Kiss My Face was also fragrance free, but comes in a variety of scents. This is essentially the same as the Crystal Stick above, but in a roll on format that contains liquid inside. The plus here is that there is no “wetting” and “drying” involved. It’s just like any other roll-on deodorant. It also performed just as well as the salt stick - lasting all day even in the unseasonably warm weather we’ve had recently.

Pros:

• Aluminum Free
• Paraben Free
• Chemical Free
• Convenient Roll On
• Lasts All Day

Cons:

• I’ve tried to think of at least one con - but I can’t. There you have it.

Due to the lack of “con’s” - I’m awarding this one with my seal of approval!

-Kat

Kiss My Face Olive and Aloe

My hands are not normally very dry, for which I am thankful; but when winter hits, my hands get dry and start to itch. And of course, every year, I scratch them. I know I shouldn’t but I do. Then, when I decide to put on some lotion, what happens? They BURN! Like fire. And brimstone (whatever that is).

I’ve tried unscented lotions before but for some reason, they still burn (and the lotion still smells). My husband already deals with dry skin, so in the winter it’s even worse. He just deals with the fact that most lotions will burn. I said “most”, because I’ve found one lotion that does not.

Kiss My Face makes a fragrance-free lotion called Olive and Aloe that I have found works fabulously. Featured in Elle Magazine in May 2008, the main ingredients are… (drumroll please)… olive oil and aloe vera. I’ll bet you wouldn’t have guess that, eh? All kidding aside, olive oil and aloe vera are two very soothing emollients that make this lotion an absolute dream for wintertime. The lotion also contains lavender and chamomile, both known for calming the skin. And while it does contain these oils, you cannot smell them at all; it is very literally “fragrance free”.

Ingredients:

• Aqua, Stearic Acid, Isopropyl Palmitate, Vegetable Glycerin, Cetyl Alcohol, Sodium Borate, Aloe Barbadensis (Leaf Juice), Olea Europaea (Olive Fruit Oil), Avena Sativa (Oat Protein), Butyrospermum Parkii (Shea Butter), Helianthus Annuus (Sunflower Seed Oil), Lavandula Angustifolia (Lavender) Extract, Chamomilla Recutita (Matricaria Flower Extract), Foeniculum Vulgare (Fennel Extract), Sambucus Nigra (Elder Flower Extract), Calendula Officinalis (Flower Extract), Citrus Aurantium Dulcis (Orange Flower Extract), Salvia Officinalis (Sage Leaf Extract), Achillea Millefolium (Yarrow) Extract, Prunus Amygdalus Dulcis (Sweet Almond Oil), Xanthan Gum, Retinyl Palmitate (Vitamin A Palmitate), Tocopheryl Acetate (Vitamin E Acetate), Allantoin, Lecithin, Cetyl Esters, Polysorbate 80, Squalane*, Titanium Dioxide, Trisodium EDTA, 1,2 Hexanediol (and) Caprylyl Glycol, Phenoxyethanol, Sorbic Acid, Citrus Aurantium Dulcis (Orange Peel Oil), Citrus Nobilis (Mandarin Orange Peel Oil), Citrus Medica Limonum (Lemon Peel Oil), Citrus Grandis (Grapefruit Peel Oil), Evernia Prunastri (Oakmoss Extract), Viola Odorata (Flower Extract)
  *Olive derived

Although the situation was temporary and brought on by the need to pay taxes, Mary and Joseph certainly found themselves in quite the Bethlehem predicament, “and they wrapped him in swaddling clothes and laid him in the manger.”

Certainly not the perfect Pottery Barn moment that all parents imagine with their new baby!

It is freezing here in Seattle, and with snow all around I am very concerned about our homeless citizens. The shelters this time of year are flooded, and those that have decided to form their own community, “Nickelsville” have been given tremendous grief by the city.

Fortunately the University Christian Church has opened their heart and parking lot to this homeless protest agains the city of Seattle, but the homeless people in Nickelsville still need our help with the freezing conditions.

The city of Seattle may not have the power to end the rising rates of homelessness, but the individuals within the city walls certainly do.

All it would take is for everyone to open up their hearts to the root cause of homelessness.

What is the Real Cause of Homelessness?

If I had to sum it up in one sentence I would jump out on a limb and say, “lack of family.”

Feel free to argue with me on this one, and maybe you will be right, but when you consider the deeper cause of homelessness behind the superficial labels of alcoholism, drug addiction, joblessness, illness, inability to work due to mental or physical challenges you start to realize that lack of family or a community support system is the true cause of homelessness. Many people are mentally ill, jobless, chronically ill, addicted to drugs and alcohol—but they aren’t homeless.

Why aren’t they homeless? Why isn’t every jobless alcoholic homeless?

Why isn’t every person with depression homeless?

Why isn’t every chronically ill or handicapped person homeless? Why isn’t every drug addict homeless?

Because they have a family looking out for them.

Think about your family situation. How many family members away from homelessness are you?

If the answer is zero you are certainly at risk of homelessness in this rough economy. If you are thinking, “well I could always move in with my parents, or my sister, or my aunt, or my grandma, or my other aunt, or a cousin, or…or…” then you are far removed from ever becoming homeless.

You are likely seven to ten family members away from being homeless.

Harrowing circumstances happen to everyone, that is just life, but with the unconditional support of a family you will likely always have shelter over your head and food in your belly.

Because your family cares about you.

Many people dread visiting family during the holidays for whatever stressful reason, but look around next time you are at a family gathering with appreciation. These are the people that prevent you from being homeless.

If I ever had a Christmas wish to come true, I wish we could extract all the ridiculous commercialism from Christmas and focus on the actual point of the holiday. Just think of all the money we have all wasted on decorations, that could build homes, buy food and blankets, provide shelter. The commercialism of Christmas in itself could likely end homelessness as each family spends an average of $1200 on unfulfilled consumerism.

The Christian “Savior” was once homeless and in need of help, and the only help he had were Three Wise Men with frankincense, gold, and myrrh. Let’s be smart and instead get some decent shelter, food and warm clothes for our Seattle homeless!

What do Homeless People Really Need?

After working with the homeless for two years throughout my internship with Bastyr, I learned that what homeless people really need is someone to listen. What they need is for someone to care about them “no matter what.” They need someone to believe in them.

They need someone to check in with them and make sure they are sticking to their goals. They need someone to hold their hand and tell them everything will be okay. You know–the way our families do?

Sure there are those individuals holding signs on the street corner that want twenty bucks and what is it to you to give it to them, but handing a homeless person twenty bucks is not addressing the cause of their homelessness.

Nor is thinking, “I won’t give them twenty bucks because they are just going to spend it on beer or drugs.”

They need to be connected, they need a community, they need a “family.” They need you to care about THEM, and they need your twenty bucks.

What Can You do to Help the Homeless?

We all need to be that family for people that don’t have one this time of year.

With these winter conditions it is an emergency situation with the homeless that we provide them with warm shelter right now.

For those hanging out in pink tents in camp Nickelsville, it is important that they have the emergency supplies that they need. If you would like to make a donation or volunteer your time visit the www.NickelsvilleSeattle.org website.

When a storm hits, homeless people can’t just hop in their 4wd SUV and head to Safeway to load up on Duraflames and frozen pizzas. Now is the time to extend help to our most vulnerable citizens.

I wish the real priority for every Christmas holiday would not be toys or trees, lights or decorations. I wish that the real point of Christmas became making sure that “there is always room in the inn” and that no homeless person goes hungry. Think of how much food we all overeat in the name of Christmas. All that overeating could likely sustain the homeless Nickelsville community for months.

I wish we could always use the greatest Christmas story ever told as a reminder that we need to look out for those people that are turned away and told “there is no room in the inn.” If it could happen to Jesus, Joseph, and Mary… then it could happen to anyone.

Can you “adopt” a local homeless person?

By adopt I don’t mean that you have to move them in to your house, I mean you can if you think that would be a safe idea, but what I would prefer people take on is the overall care and supervision of another human being. Treat them like your family. Give them that unconditional love and support that only a family can. The number of homeless currently does not out number those of us with homes. If everyone took it upon themselves to solve the homeless problem in Seattle, it would be solved.

Destroying Community is Not the Cure for Homelessness!

According to homeless activist Lucas, Nickelsville was started so that homeless people can actually make progress and not have to spend the entire day on just one thing like getting food, and taking a shower. Obtaining these day to day necessities is extremely time consuming and just setting homeless people back further and further.

The recent rise in rates of homelessness in Seattle is what inspired this protest against Mayor Nickels plan to remove the homeless from the city by making it illegal to be on park benches and other city owned property.

I find the attempts to destroy Nickelsville appalling. On some levels it is of course a protest by the homeless people to be recognized, but on a deeper level it is an attempt by many homeless people to connect. To form a “Nickelsville Family” a community committed to one another. Destroying the Nickelsville community destroys every attempt to end homelessness.

Shouldn’t we be happy that homeless people are trying to work together? Trying to form a safe community and shelter? Shouldn’t safety of our citizens be the primary concern of our government?

Without the basic human need for safety, no homeless person can likely overcome the challenges of being homeless.

From a psychological standpoint the basic human need for safety is right up there with food and water on the necessity list.

The Nicklesville community is simply trying to provide shelter and safety for its homeless citizens and we should be doing everything we can in our power to support this remarkable attempt.

Here are a few poignant experts I took from the Nickelsville website.

You may want to keep your box of Kleenex close by.

“It’s degrading and dehumanizing.

It’s an atrocity that must be stopped. We can no longer sit idly by and do nothing. The Mayor may want to see them as numbers, because it’s easier to label them that ways. I WON’T. I CAN’T. I will see their faces. The mothers and fathers, the sons and daughters, my brothers and sisters. I will look them in the eyes and acknowledge their humanity.

I will embrace them and show them I care. I will fight for them. I will knock down any obstacle that stands in my way. I will scream and yell until my voice is heard or they tear my vocal chords out. WILL YOU? Will you stand for what is just or right, or will you follow the elitists and look the other way?

Some say that Nickelsville is a step backwards, maybe it is, but we may have to take a step backwards in order to take a step forward.

So who are the homeless and why should we care? We like to label everything to make them easier to digest and deal with. Stereotyping is the biggest enemy we have in this world today.

The homeless can’t be classified as a single demographic, just as every German isn’t Hitler and every Jew isn’t Jesus. We come from all walks of life, from every age group, every race, every gender, and sexual orientation. Everyone has a story to tell. Tales that will fascinate you, tales that will bore you, stories that will make you laugh, and of course, stories that will make you cry. They are no different from anyone else, other that they have no home.

I’ve met doctors, lawyers, mechanical engineers, people with bachelors and masters degrees, and people with little or no education. People who were millionaires, middle class, lower class, and teachers who used to be in class. Black, white, male and female. There are truly no boundaries or restrictions to the homeless problem.

Many Americans live one or two paychecks away from being homeless themselves. One catastrophic illness or one lost job away from being in the same boat we are. Some folks have to choose between paying the bills or buying food, buying the medication they need to live or pay the heating bill to keep them warm in the winter. Hard choices to make. Much of the news today is filled with the horrid economy.

The loss of jobs both blue-collar and the outsourcing of white-collar jobs, the crumbling infrastructure, the mortgage crisis, the weakening dollar, astronomical gas prices, increased food prices, natural disasters destroying our crops, inflation, and recession. In the greatest country in the world we can see our own people going hungry and dying on our streets.

But when a homeless person dies, you won’t find it on the front page that is reserved in case Britney Spears or Paris Hilton gets arrested. Instead you may or may not find it in small print on page nine or ten. A man is run over in the greenbelt, but it is his fault because he could have gone to a shelter. A man is killed crossing I-5 getting to his camp, but it’s his fault because he should have stayed in a shelter, and according to Mayor Nickels he shouldn’t be sleeping in those greenbelts anyway. We need to save those greenbelts so the elite can pretend they are environmentalists.

So are these homeless looking for a handout, another free ride, or some sort of private welfare program?

NO!!! They just want to be seen as human, treated with dignity and respect, seen as our brothers and sisters, not as pariahs of society. They are not deadbeats and criminals.

They are just like you and I. They have hopes and dreams. They laugh and cry. They have feelings just like the rest of us.

No longer can we simply step over the homeless man sleeping in the doorway. It’s time we extend our hand to him, help him to his feet, and show him we care.

Instead of asking the elite what to do, why not go to the source and ask the downtrodden what they need.”

Author Mary O’Malley teaches that we should “always hold everyone in our hearts,” so please consider at the very least holding the homeless in your heart, especially on Christmas, and especially with the freezing winter conditions.

~Dr. Nicole

To advocate for the Nickelsville homeless simply contact the Seattle Mayor and the Washington Governor:

Mayor Greg Nickels
(206) 684-4000
greg.nickels@seattle.gov

Governor Gregoire
(360) 902-4111
govcommoffice@gov.wa.gov

Please support the homeless by subscribing to the newspaper “Real Change.”

Photo credits: Sasha, Ckafader, P.S. Zollo, Farfando, Teppo, Jessi, and Daizy B

Hope this helps silence the holiday sweet tooth…

The statistics behind our sugar consumption are hard to believe. As little as 100 years ago, it is estimated that Americans ate around one pound of sugar a year. Today, it is estimated that we (children and adults) consume around 1/4 to 1/2 pound of sugar each and every day for a total of around 90 to 180 pounds of sugar going into our bodies every year.

Whenever I quote those statistics, people are astonished and don’t believe that they are eating that much sugar. Let’s do some math and see if your consumption adds up to 1/4 pound a day.

There are 120 teaspoons in every pound of sugar, which means 1/2 pound is 60 teaspoons and 1/4 pound is 30 teaspoons. Foods we commonly put in our mouths contain high amounts of sugar, for example, a 12 oz soda contains 8 teaspoons of sugar. It takes only four 12 oz sodas to make 1/4 pound (and, remember, those are small sodas (12 oz) and not the large size served in most restaurants).

When other sugars found in the diet are added to the soda, such as those found in donuts (8-10 teaspoons), jams (3 teaspoons per tablespoon), cookies (2-4 teaspoons per cookie), candy or other snacks, and the so-called “hidden sugars” found in salad dressing, bread, peanut butter and other foods are added, it is easy to see large amounts of sugar are being consumed daily.

For more on how much sugar you are eating, see this post over at www.OlsenNd.com.

Sugar creates glycated proteins and that means destruction of anything in our bodies that relies on blood for oxygen and nutrients; essentially the whole body.

Sugar, though, also seems to increase oxidation throughout the body. Free radical or oxidative damage is of the theories behind why we age and the popularity behind the taking supplemental forms of antioxidants. The research in the area is a bit thin, but, in my estimation people age faster when they eat a lot of sugar because of this oxidative damage.

Is that enough motivation to cut back on sweets during the holidays? We are aging on the inside and the outside when we eat sugar.

Thanks for stopping by my kitchen table!

Dr. Nicole

I interviewed the makers of Zing Bars, nutritionists Michael Kaplan, ND, Minh-Hai Tran, MS, RD and Sandi Kaplan, MS, RD to help us better understand the following unhealthy red flag ingredients commonly found in our not so healthy “health bars.”

What are the 5 Most Harmful Ingredients Commonly Found in Nutrition Bars?

1. Trans fats are listed as “partially hydrogenated” oils in a packaged food’s ingredients list. Trans fats have been shown to increase total cholesterol and contribute to heart disease. They also spur inflammation, an over-activity of the immune system that has been implicated in heart disease, stroke, diabetes, and other chronic conditions.

The good news is that as of January 1, 2006, trans fats are required by law to be enumerated in a food’s Nutrition Facts Panel. Despite ever increasing public awareness, however, trans fats still have a place on the FDA’s “GRAS” (generally regarded as safe) list so watch out for their continued use.

2. Fractionated Palm Kernel Oils are an increasingly popular ingredient in bars today. They are commonly used to help stiffen chocolate coatings that would otherwise not be solid a room temperature. This “fractionation” process dramatically raises the saturated fat content of the oil, and confers many of the same anti-melting shelf stability aspects of trans fats.

It appears that fractionated oils may be taking the place of trans fats in certain products, stepping in as public awareness about trans fats rises. While more research is needed to determine the extent of the health risks of fractionated oils, it’s clear that they confer a higher level of saturated fat and a poorer quality fat profile overall.

3. Sorbitol, Mannitol, & Maltitol are sweeteners known as sugar alcohols. Manufacturers of candies and many sports bars use sugar alcohols as a replacement for conventional sugar or high fructose corn syrup. These sugar alcohols taste sweet, but have less of an impact on blood sugar levels compared to traditional cane sugar. Unfortunately there are several myths and popular misconceptions surrounding sugar alcohols.

Myth 1: Sugar alcohols are calorie free. This is unfortunately false. The most commonly used sugar alcohols have between 50-75% of the calories per gram of table sugar.

Myth 2: Sugar Alcohols only slightly raise blood sugar. While it’s true that most sugar alcohols have a lower glycemic index (or effect on blood sugar) than traditional table sugar, the effect is hardly negligible.

Despite fewer calories per gram, Sugar alcohols can raise blood sugar anywhere from 50-100% of the amount expected from table sugar alone. This means that some sugar alcohols may contribute to blood sugar swings & crashes normally associated with “traditional” sugary snacks & treats.

Myth 3: Sugar alcohols have no side-effects. Untrue! Sugar alcohols are not fully digested and absorbed by the body, so some of the compounds remain in the gut and are allowed to pass to the colon; an area sugars are normally never allowed to enter.

These sugars can pull extra water into the colon via osmosis, leading to diarrhea and cramping. They can also be fermented by the bacteria that normally inhabit this area of the digestive tract, leading to increased flatulence. The “threshold” or amount required to produce this effect varies from person to person.

So, not all sugar alcohols are created equally.

4. High Fructose Corn Syrup (HFCS) is a high glycemic sweetener, equivalent to sucrose (table sugar) in the degree of sweetness and calories per gram. While the research is unclear about whether or not HFCS is more harmful to health than sucrose, it’s presence in a food usually suggests a disproportionate amount of refined carbohydrate compared to fiber, protein and fat.

While HFCS is technically “natural” according to the FDA’s guidelines, it is a heavily processed product requiring many energy intensive steps. This makes it a less than optimal choice from an ecological point of view. HFCS also propagates the use of non-organic corn. So while the debate rages on about its healthfulness for humans compared to table sugar, its negative impact on the environment is more evident.

5. Gluten sensitivity is an emerging problem among American & Europeans. Current research points out that 1% of the population have Celiac disease (a more symptomatic form of gluten sensitivity). However, evidence suggests that gluten sensitivity (with its more non-specific presentation) affects many more people. Gluten is found in wheat, barley, oats, and rye primarily and athletes with sensitive stomachs should consider avoiding gluten.

Authors: Michael Kaplan, ND, Minh-Hai Tran, MS, RD and Sandi Kaplan, MS, RD

Reference citations:

1. Mozaffarian D, Pischon T, Hankinson SE, et al. Dietary intake of trans fatty acids and systemic inflammation in women. Am J Clin Nutr. 2004; 79:606-12.
2. Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006; 354:1601-13.
3. Trans fats: The Story Behind the Label. Harvard Public Health Review. Spring 2006.
4. Freeman J, Hayes, C. Low Carbohydrate Food Facts & Fallacies. Diabetes Spectrum. 2004. 17:137-140.
5. Hartman E. High Fructose Corn Syrup: Not so Sweet for the Planet. Washington Post. March 9, 2008. p. N02
6. Rubio-Tapia A, Murray JA. The Liver in Celiac Disease. Hepatology. 2007. Nov; 46(5): 1650-8.
7. Helms, S. Celiac Disease and Gluten-Associated Diseases. Altern Med Rev. 2005 Sept; 10(3):172-92
8. Miller GD, Jarvis JK, McBean LD. Handbook of Dairy Foods and Nutrition 3rd edition. National Dairy Council, 2006.
9. http://en.wikipedia.org/wiki/Whey_protein
10. Jenkins, D, Kendall, C, Josse A, et al. Almonds decrease post-prandial glycemia, insulinemia, and oxidative damage in healthy individuals. J Nutr 2006;136;2987-92.
11. L’Hocine L, Boye JI. Allergenicity and the soybean: new developments in identification of allergenic proteins, cross reactivities and hypoallergenization technologies. Crit Rev Food Sci Nut. 2007;47(2):127-43.
12. Farschi HR, et al. Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity and fasting lipid profiles in healthy obese women. Am J Clin Nutr. 2005 Jan;81(1):16-24

Well a lot of us get extra stressed around the holiday season, and if you don’t want to take something that will totally knock you out, try a gentle relaxing cup of sedative tea instead of popping a pill.

Now opinions may slightly differ amongst herbalists as to what the best herbal sedative is, but I think we can all agree that the best herb is the one that works best for the individual. Here are my top fifteen favorites for making in to herbal tea as they are widely available and not endangered species (to my current knowledge.)

I have included a brief blurb so that you can get an idea of the herbs that will work best for your constitution.Please always check with your naturopathic physician before combining herbs with prescription drugs. Do not take sedative herbs during pregnancy or breastfeeding.

#1 Passionflower- The intricate purple flower pictured above was shown to be as effective as sedatives in the benzodiazepine (valium) family, the aerial parts of this herb are great for nervous tension and anxiety. In recent research, passion flower extract at 45 drops daily (tincture) was shown to be as effective as oxazepam (similar to valium). This nervine herb is also “antispasmodic” which makes it great for people with constant nervous twitching.

#2 Ashwaganda- This is probably one of my favorite herbs, which is why it got the award for “Best Herb of 2007.” Unlike most of the herbs on this list that are designed to be taken at night or at least late afternoon, both ashwaganda and schisandra (listed below) are terrific “adaptogenic” herbs that help us tolerate our stressful days that much better. You can make some tea, or grab some capsules of the organic root and take two capsules twice a day.

This herb is specifically intended for those that are exhausted and agitated or debilitated by stress. In ayurvedic medicine ashawganda is a renowned anti-aging and rejuvenating herb.

#3 Schisandra- Referred to as “Chinese Prozac” this herb is commonly unappreciated and underutilized in American herbal practice. Schisandra is a terrific day time adaptogen herb and should be taken as is recommended with Ashwaganda, two capsules with breakfast and lunch, or a cup of tea in the morning and afternoon. The berries can be made in to a nice aperitif for those with a low libido.

#4 California Poppy- The bright orange flowers of the California poppy, leaves and other aerial parts are sedative, anti-spasmodic, and mild pain relievers. This is also a gentle herb used for colic and agitation in children. Do not use this herb or any other sedative herbs in pregnancy.

#5 Hops- No I am not recommending that you drink more beer to calm down. However, the herb commonly used to make beer bitter also works as a sedative. It is extremely bitter though so is best given a small part in your herbal tea formula for insomnia or stress. Do not combine with prescription sleep aids due to an additive effect.

#6 Kava Kava- A well known Polynesian psychotropic sedative, this herb is sedative and “spasmolytic” and thus helpful for chronic pain conditions. Several conflicting studies debate the safety of using this herb with alcohol. Liver damage is thought to occur if used in large doses in conjunction with alcohol. This research however was used to scare many people away from using kava kava for whatever reason.

People need to simply remember that herbs are medicines and that an herb with actions similar to prescription sleep aids and analgesics will of course pack the same side effects. A strong herb demands respect. When used ceremoniously, or occasionally this herb does not run the risks it runs when it is heavily abused.

The best way to safely use kava kava is in an organic tea form. Look for a tea blend that includes kava, or make your own. This herb should not be used in large doses, and large doses should not be used over long term. Do not combine with alcohol, or use during pregnancy or nursing. Chronic abuse will result in a horrible scaly skin rash.

#7 Lavender- Try adding lavender to your favorite baked good recipe. Purple lavender flowers will offer a sophisticated herbal makeover to your favorite shortbread cookies, or white tea cakes.

Lavender is great in your herbal medicine blend, and can also be used to stuff pillows, or as an aromatherapy stress reliever throughout the day. Lavender should not be used in pregnancy due to it’s emmenagogue effect.

#8 Lemon Balm- Also known as “Melissa officinalis” this herbal sedative should not be used by those with hypothyroidism as it inhibits the thyroid and is used to treat hyperthyroidism, however for everyone else it is a common simple herb to grow in your garden and make in to your own calming sedative tincture each summer. Do not use this herb in pregnancy.

I grow lemon balm in my garden and harvest it, rinse it, let it dry and then pack it in a jar with enough room for it to swim around in some vodka. Shake the jar once a day for two weeks. The vodka will extract the constituents and after a few weeks you can strain out the plant part leftovers and put a half a teaspoon of this liquid “anxiety medicine” in a little bit of water when you need something to calm you down.

#9 St. John’s Wort- Although we think “depression” the second we hear about St. J’s Wort, we also need to address that depression and anxiety tend to walk hand in hand and this herb is not just an anti-depressant it is a mild sedative as well. St. John’s Wort has also been shown to have a lower risk of side effects than conventional anti-depressants and is worth trying for those that don’t quite have severe enough depression to mandate the use of a prescription pharmaceutical, but instead need something to take the edge off and boost the mood a bit.

If you are suffering from anxiety that has a form of depression associated with it, then this would be a great herb to consider in your herbal sedative blend pending that you are not on any anti-depressants or anti-psychotic medications. The condition “serotonin syndrome” may occur from combing this herb with those classes of medications or other herbs and supplements that boost neurotransmitter levels.

This herb should not be used by those on oral contraceptives, or any medications as it increases the cytochrome p450 enzyme system which results in a more rapid detoxification of drugs from the system. The drugs or birth control pills are then rendered useless. Standard dose of St. John’s Wort for those not on any other medications, is 300 mg three times daily of the 0.3% standardized extract.

#10 Red Clover- Not traditionally recognized as a sedative, but as a mineral source and blood thinner, this “cooling” herb calms the system and has a special affinity to the lungs, throat, and salivary glands.

This is a terrific balancing herb to include in your herbal sedative blend as the dried flower blossoms make for a beautiful addition to a glass teapot. Do not use in pregnancy, or if on blood thinning medications.

#11 Catnip- Not just for cats. Catnip is actually a gentle nervine herb for humans. No it won’t make you roll around on the carpet or chase after things (at least not to my current knowledge) but it is still a great mild sedative.

This herb should absolutely NOT be used during pregnancy, as most herbs should never be used during pregnancy without checking with your naturopathic midwife, however it can safely be used in children by making a very weak tea. Be sure to only give your children organic herbs and check with their pediatrician or naturopath prior to use.

#12 Valerian- Definitely one of the more potent herbal sedatives, valerian is also a great pain killer for those with chronic pain. Some people prefer not to use this herb because it can cause quite the herbal hangover the next morning and most complain that it makes them feel really groggy, or desire to sleep through the day.

Look for a tea formula that includes a bit of valerian to avoid the hangover, and if you have severe anxiety, chronic pain, or insomnia talk to your naturopathic doctor about using this at a more therapeutic dose. Always use organic root.

#13 Motherwort- The perfect herb for fried and frazzled mothers; it strengthens a weak heart and is great for nervous palpitations. Motherwort is best taken over a prolonged period of time, and because it is a uterine stimulant, it should not be used in pregnancy.

#14 Skullcap- A bitter, cooling sedative herb that is best used for nervous fear, restless sleep, and is also thought to lower blood pressure. This herb is great for people with the inability to pay attention—huh what was that? And has been used effectively to calm down children with ADHD. Some kids concentrate better when they are sped up, and some do better when they are calmed down.

#15 Chamomile- One of the most common kitchen herbs, chamomile is a great mild sedative and digestive bitter.

Be careful in using chamomile tea if you experience ragweed allergies, formally known as the “asteracea family” and previously recognized as “composite family.” If you have a history of seasonal allergies you should exercise caution.

If not, make your tea up strong, use a heaping tablespoon and not a teaspoon per 8 oz cup of water, and allow to steep 15 minutes covered. If you don’t cover your chamomile tea you will lose the calming essential oils to evaporation. Only elitist herbalists know to do that. Welcome to the club!

Traditional Herbal Sedative Use: Establishing a nighttime or daytime tea ritual is a great way to reduce stress, avoid binge eating, and help those that fight insomnia get to sleep at a decent hour.

Don’t forget to have your pot of tea with one of my favorite “Bedtime Snacks for Insomniacs.” Also if you tend to be one of those that gets troubled by having to use the restroom in the middle of the night, be sure to drink your tea at least 90 minutes prior to your expected bed time.

Directions: For most of these herbs simply make a tea with about 1 tsp (milder herbs use a tablespoon) to 8 oz cup of boiling water. Allow to steep covered 15 minutes. Or if you aren’t a tea drinker just look for a pre-made organic herbal formula to take in tincture or capsule form, and follow the manufacturer’s recommendations.

Common Sense Cautions: Please check with your naturopathic physician before combining any herbal medicines with prescription medications or making any changes to your health care routine. Women that are pregnant or breastfeeding should never use any herbs unless prescribed by their naturopathic midwife.

You can find bulk organic herbs at Whole Foods, through your local tea shop or buy them online through Mountain Rose Herbs.

What is your favorite herbal sedative?

~Dr. Nicole

Reference: “Herbal Medicine from the Heart of the Earth” by Dr. Sharol Tilgner
©KitchenTableMedicine.com

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Trust me, I am all about moderation, but when I read articles like this one, “FDA Urges Pregnant Women to Consume More Mercury Laced Seafood,” I feel like just packing up and quitting!

How can the FDA feel good about potentially favoring the failing seafood industry at the risk of exposing unborn fetuses to toxic mercury that is known to cause birth defects and neurological damage? No amount of known mercury consumption during pregnancy should be labeled as “safe” or “healthy.” There is no guarantee that a woman’s cytochrome p450 detoxification pathways will be working while pregnant, and worse yet a common problem in pregnancy is constipation which just perpetuates heavy metal poisoning as the main elimination pathway slows down.

Honestly this crazy rough draft recommendation from the FDA doesn’t surprise me though. I could ramble on for hours about many other instances as to why we should no longer listen to the American FDA, and this is merely one of them. The FDA simply has big business in America at heart, and with the seafood industry nearing extinction in the next few decades as our oceans become increasingly polluted this dietary recommendation is simply a warning sign that the FDA is scrambling to protect the inevitable demise of the seafood industry.

The FDA makes blanket recommendations that promote businesses while potentially jeopardizing the health of individuals. The rough draft report awaiting approval by the white house argues, “that nutrients in fish, including omega-3 fatty acids, selenium and other minerals could boost a child’s IQ by three points.”

Yes! Children will need those extra three IQ points if they were exposed to mercury as a fetus, a heavy metal known to cause neurological disorders.

Keep in mind when you hear health recommendations from the FDA that they are made basically to cover government regulated food programs such as provided for prisoners. Imagine the cost to our government if the FDA actually insisted on high quality organic food for all prisoners?

Such a costly recommendation would certainly burden these government food programs, but it may solve the health care dilemna. We are the second most unhealthy country only to Finland, yet we spend the most on health care, and the least on high quality food. We should try modeling after our European and Asian counterparts that place a cultural priority on quality food consumption. Americans will eat any old cheap refined food garbage they can purchase several month’s supply of at a cost saving warehouse. Europeans shop several times a week from a local produce stand.

Cutting corners with our food is is not the answer. Trust me, my heart goes out to the seafood industry, but we have to make ethical decisions when it comes to health. The pollution of our oceans is an unavoidable reality.

Larger carnivorous fish are naturally more polluted than smaller ones. Older fish are also more polluted than younger fish. The best fish to consume are Alaskan Wild Salmon and similar deep water fish. Do NOT eat farm raised fish unless they are crustaceans grown in controlled tanks. Farm raised salmon is toxic with PCB’s to say the least. PCB’s are known carcinogens that cause cancer, and farmed fish is thus banned in Europe for that reason. Why isn’t it banned in America? Money of course.

It is simply irresponsible on the FDA’s behalf to consider recommending that pregnant women and children eat more fish that we KNOW are toxic with mercury. This just doesn’t make sense, and I hope that pregnant women are not going to fall victim to this ridiculous advice that clearly has the interest of big business in America at heart and not the health of developing human beings.

Reference: www.EWG.org

The Bonterra Cabernet Sauvignon Mendocino County 2006 is simply a delightful, delicious organic red wine.

Most oenophiles will agree that the organic wine industry is pretty limited, young, and newly developing. I would actually rate some of the organic red wines I’ve tasted as worse than the worst boxed wine. The exorbitant price just further leaves a bad taste.

It is important to buy organic wine because grapes are on the “Dirty Dozen” of most pesticide ridden foods. Grapes are the 9th most toxic produce item.

From a biochemical standpoint we are concentrating and extracting lipid soluble toxins with the wine making process.

From a health standpoint, we want to lesson the total chemical burden on the liver by eliminating avoidable pesticides and added sulfites. Wine naturally contains sulfites, but organic wine does not have additional sulfites which translates in to less of a “red wine hangover.”

This is why you can go to Europe and taste many different red wines without the headache, as Italy and France do not allow for additional sulfites in wine making unless they are due for export to America.

Organic red wine is a great way to “cheat the system” for those of you that are always asking me for healthy short cuts. If you aren’t going to give up your red wine for the new year, then just go organic with it!

The best way to maximize the anti-aging benefits from the resveratrol in red wine is to reduce the total toxic burden of the beverage. Organic red wine provides all the power of resveratrol without all the sulfites, pesticides, and other needless garbage that pollutes our system.

Makes plenty of sense, but still it is tough to find an organic wine that is both tasty and affordable.

I was happy to learn from the Safeway wine guy that this Bonterra organic cab scored a whopping 88 points which is pretty significant for an organic red!

Wine writer David Lawrason reviewed Bonterra’s 2006 organic cab as, “a lovely evenness, with bright berry fruit, a touch of Cabernet, green bean and tobacco, and moderate toast and clove. Mid-weight and nicely balanced, with fine tannin. Very good length. Enjoy over the next four years.”

Wine spectator James Laube describes this organic red as, “Supple, elegant and polished, with ripe, fleshy plum, black cherry, mineral, spice and light cedary oak flavors that are well-proportioned, gaining length. Drink now through 2011.”

Be sure you are picking up Bonterra’s 2006 organic cab, as our kitchen table tasters did not particularly care for Bonerra’s merlot.

Since I am not a fan of Cabernet I invited my team of product tasters over to help me with an unbiased review, and they were pleased to highly recommend this organic red.

“Jammy and delicious!”

“Very smooth…”

“I could drink a glass of this every day, and for fifteen bucks a bottle I think I will.”

“Yummy! This is a great cab.”

And of course my favorite comment, “This is guilt free wine at it’s finest!”

I am happy to report that although I typically don’t care for cab’s I agreed with my fellow tasters and found it to be smooth, jammy, sweet, light, and delicious. Most cab’s are too tart for my pallet, but this one was just right.

I was also pleased about the price, for just $12 on sale, this 88 point organic red is definitely a great wine to load up on when sales hit, and you can always just grab a case through your local wine dealer to get a further price break. A perfect bottle of organic wine makes for the perfect holiday party gift. If you have a friend that is a oenophile the rare find of a delicious organic red will absolutely make the perfect gift…and their livers will of course thank you too!

Bonterra is typically available at Safeway, PCC, Whole Foods, and other natural markets that feature organic products.

~Dr. Nicole

If you have an organic product you would like tested at the kitchen table simply contact us.

Everyone knows it’s easy to gain weight over the Holidays. Christmas parties and yummy treats seem to replace exercise and healthy food. Once high calorie foods are in our view it’s hard to get them out of our head.

Although most people admit going off their diet this time of year, we still act shocked at how fat we feel by New Year’s Day. Did we really eat that much?

Over the years researchers have found we don’t gain quite as much weight during the Holidays as we once thought, but we do gain some weight. I feel like I already gained 10lbs just from Thanksgiving alone. There’s no wonder we end the season feeling like a fat Santa.

First, our bellies stay stuffed. Family and social gatherings are always centered on enormous feasts, making overeating a trend of the season. It’s as if we’ll never be able to eat again. Interestingly enough, no matter how disgusting or fat we feel after pigging out we often repeat our actions the very next day.

Another reason we gain weight is because we snack more. Between large feasts and fancy parties are delicious sweets. Chocolate covered pretzels, fudge, fruit cake, Christmas cookies – you name it, they are all floating around every office in the country. Of course we’re going to eat it! We don’t want to hurt anyone’s feelings right?

The next explanation for fattening up over the Holidays is because we drink more calories like eggnog, cider and hot chocolate. Alcoholic beverages replace water. All the sudden you’ve added several hundred calories to your day in just beverages alone.

Lastly we feel fat because we don’t workout as much. If we could just burn as many calories running errands as we do running miles we’d be set.

Unfortunately we trade workouts for shopping and our neglected muscles begin to feel mushy. In the end we feel like Santa looks – no wonder gyms are so busy each New Year!

So how can we survive the Holidays?

We have to make time to work out so we can “afford” to eat the extras if we want them. Doing more cardio makes room for more calories and lifting weights helps you to feel nice and firm instead of fat and flabby.

The Holidays are hard for all of us. As my grandmother once said, “you can’t always change your circumstances, but you can change how you respond to circumstances and that’s what counts.”

Average Calories in Popular Christmas Treats:

• Chocolate Fudge with nuts: 472 calories (1 serving)
• Pumpkin Pie: 340 calories (1 slice)
• Pecan Pie: 503 calories (1 slice)
• One Brownie: 242 calories, (2” square)
• Chocolate Covered Pretzels: 190 (13 pretzels)
• Chocolate Chip Cookie: 210 (1 cookie)
• Eggnog (non-alcoholic): 343 calories (1 cup)
• Apple Cider: 130 calorie (1 cup)
• Nestle Hot Cocoa: 112 calories (1 packet)

Approximate Calories Burned During Activity: (calories vary per individual)

• Walking: 135 calories per hour
• Walking for exercise: 230 calories per hour
• Power Walking: 400 calories per hour
• Jogging: 600 calories per hour
• Yoga: 240 calories per hour
• Aerobics: 400 calories per hour
• Spinning: 440 calories per hour

Bonnie Pfiester is a Personal Trainer, wife to the famous fitness trainer Steve Pfiester of the reality TV show “Fat March”, and owner of the women’s health club Longevity Fitness.

You can enjoy more of Bonnie’s fitness and beauty articles at www.BonniePfiester.com or here at the kitchen table by visiting the Bonnie Pfiester page.

You are invited to leave your fitness and sports nutrition questions in the comments below for Bonnie to briefly answer or write about in future articles.

Well as an avid mountain biker and endurance cyclist I have tried nearly every bar in the business, and have finally settled on what I think is the best. Zing Bars!

Congratulations to Zing Bars for winning the Kitchen Table Medicine award for the best in nutrition bars for 2008!

Here is why they are the best:

• NO artificial ingredients! The founders of Zing Bars apparently were just as sick of all the unhealthy “health bars” on the market and have taken out all the other garbage that pollutes most sports bars and created a delicious whole food alternative for busy people.
• No corn syrup! Zing bars are sweetened with agave syrup and real fruit juice. “Slow and steady wins the race,” and sweeteners with a lower glycemic index will continuously provide you with a steady energy source.
• NO cottonseed oil. Anytime you read “cottonseed oil” or “partially hydrogenated cottonseed oil” just run the other way. Zing bars provide healthy fat from almonds.
• These are whole food, hypoallergenic bars that are not only healthful but delicious! No wonder they were smartly formulated by four nutritionists.
• They have fiber! Five grams of fiber per bar. This is great news for dieters and those with blood sugar issues as we want to balance everything we eat with fiber to increase the “satiety index” or that feeling of being satisfied. If you are doing the Iron Man or any other long distance endurance event I do advise to limit fiber consumption during the race, so don’t go eating ten of these on race day! But Zing bars are the perfect training treat.
• These are great for children because they aren’t fortified with a bunch of synthetic vitamin isolates that can overload a young child’s system. Most athletes actually risk “hypervitaminosis” from all the vitamins they consume in their protein drinks, bars, multivitamins, energy drinks, and sports drinks. Nutrition bars don’t need added vitamins if they are made from healthy whole food ingredients.



• Two of the bars are gluten free, and all three are wheat free. Wheat is a top food allergen responsible for many bad gut aches in athletes, and gluten is a total gut bomb that should not be included in any bars used for athletic performance.
• Zing bars are free of soy! Soy gives many athletes a major gut ache just like wheat which is why I recommend whey and rice protein as the most gentle protein sources for delicate stomachs. Zing bars are made with whey protein. Whey is the best protein source for athletes.

HealtheGoods has Zing bars on sale at 15% off for a limited time. You can also stop by ZingBars.com for more information about my new favorite thing!