developing healthy habits - february 2013

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CardiovascularDisease refers to any group of symptomsthat generally affect the cardiovascular system, mainly the

heart and blood vessels, but it can also affect the kidneys andthe brain. In North America, heart disease is the numberone killer and a huge player in physical disability. In somecases, individuals are affected due to birth defects or otherrelated health issues that are beyond their control. However,in many cases, symptoms can be prevented or stopped intheir tracks from simple lifestyle changes such as exercising,change in diet, quitting smoking and reducing stress.

Infammatory Response

Todays society has becomeone where sitting at a deskall day is the norm. Weoften rush through ourdays, stopping for fast foodon the way home, spendingour evenings on the couchchannel surng and ournights with too little sleepbecause we are worrying

about nances, or thebusiness deal thatneeds to take place thenext day. All of these

behaviors add up toa complex mix of lack ofnutrition, lack of sleep andincreased stress. These threethings often contribute tosevere inammation in thebody, which leads to chronic

health issues including arteriosclerosis, or heart disease.

We usually associate inammation with the by-product ofan injury, such as a torn muscle or twisted knee. However,inammation can also be the result of too many toxicactivities, such as smoking or alcohol intake; as well asthe ingestion of toxic food substances such as the myriadof processed and fast foods that tend to make up a largeportion of the typical North American diet. Most of thesefoods are actually foreign substances to the human bodyand our systems do not know how to process them properly.Because of this, our bodies are depleted of vital minerals,

vitamins and especially essential fats that are required tokeep our metabolism running smoothly and our cells and

joints well oiled. Once this occurs, our body produces

prostaglandins in an inammatory response.

This inammatory response is the key to cardiovasculardisease. Once an inammatory response is triggered inthe body, the liver is asked to make an increased amountof cholesterol. Cholesterol is a natural product of our liverand it plays a protective role in our body by acting as apatch or band aid. Cholesterol oats around our body

By: Jenn Heibein, B.Sc

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In This Issue:

Natural Hormone Rejuvenation:

What Every Woman Needs

to Know

MRIs Reveal Cannabis

Pain Kil ling Components

Vitamin D With CalciumCould Add Years to Your Life

Edemame Hummus

Herb: Mulberry

4

6

7

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With a healthy heart..the beat goes on. ~ AnonymousVolume 17, Issue 2 February 2013

WAYS TO HELP PREVENT CARDIOVASCULAR DISEASE

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Published by:

Developing Healthy Habits, LLC.

3275 S. John Young Parkway

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1-800-713-2802www.DevelopingHealthyHabits.com

Executive Editor

Mark A. Carroll

Managing Editor

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Contributors :Sara Carroll

Jenn Heibein, B Sc

Dr. Sherrill Sellman, ND

developing healthy habits

and nds the sites that are inamedand lays itself down to try to relievethe inammation. This is the reasonindividuals with high inammatoryresponse tend to have increasedcholesterol levels.

We Need Real Foods

Our diet is a hugeplayer in our hearthealth. As mentionedpreviously, processedfoods can cause a hostof health problems.

They often are a sourceof acidity to the body

which contributes to theinammatory responseso often seen with

chronic health issues. Inorder to counteract theireffects, we must changeour diets to includemore alkaline foods.In a nutshell, these will be whole orreal foods such as vegetables, fruitsand some whole grains. These tendto be foods that are nutrient denseand that will supply our body with thebuilding blocks it requires to increaseimmunity, decrease inammation anddecrease disease.

We a lso want to reduce saturated fatswhich are found in anima l productssuch as dairy, meats. These fats are alsofound in some vegetable products such

as cottonseed oil and palm kernel oil.In turn we want to increase healthyfats, such as the essential fatty acids(EFAs) omega-6 and omega-3. Mostpeople are already getting enoughomega-6 from their diet, but are oftenomega-3 decient. Great sources ofomega-3s are sh oils like salmonoil, or plant oils like ax seed oil.

These EFAs are used by the body toproduce prostaglandins; hormone likesubstances used to regulate variousfunctions such as inammation, painand swelling and aid in regulatingblood pressure. All of which aredenitely important to cardiovascular

health.

Change is Good!

Lifestyle changes, such as quittingsmoking and reducing or eliminatingalcohol intake can also be of huge benet.

These again are toxic substances thatrob the body of vital nutrients, whichleads to the inammatory response.

Exercise is amajor factor thathelps reducecardiovascula rissues because ithas an effect onseveral of the risk

factors. For example, a regular exerciseroutine can reduce blood pressure, helpmaintain a healthy body weight andincrease oxygen levels to all areas of the

body. Exercise also helps the body toeliminate toxins through sweat, as wellas regulate the digestive system. Theremoval of toxin buildup is essential toreducing inammation. Since the heart isa muscle, regular cardiovascular exercise,such as walking, jogging or riding a bikecan help to strengthen it in the samemanner as one would build their bicep.

"In North America,heartdiseaseis the number one killerand a huge player in physical disability."

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Atbest of times, understanding the ebb and ow of womenshormones through the various stages of their life can seemlike a daunting task. To make matters even more challeng-ing, the Allopathic medicine perspective tends to medicalizeand pathologize womens hormonal issues. All too often, therst approach is prescribing hormones either as some formof the Pill, Bio-Identical hormones or HRT, all of whichcome with serious health risks.

So What Is A Woman To Do?

The ancient wisdom of the East offers the profound insightnot just about how to balance hormones naturally, but the

very regenerative forces found within the female body. Thisis knowledge rarely understood in the western medicalmodel, but empowering information for women.

Its time that this ancient knowledge was available to providesafe and effective choices to women. From the perspectiveof Chinese Medicne, what do women really need to knowregarding their hormones? And, what are the basic principlesthat are generating the essences that make our hormones?

There are, in fact, essences in the human body from which allhormones are made. As we age, those essences become de-pleted. At a certain point women begin to notice hormonalirregularities. The allopathic model will then prescribe someform of hormone replacement. However, from an Orientalmedical perspective, the rst step in hormone balance shouldreally be to replenish the essences.

This is a concept that is not well understood in the Wests.The law of aging, as its enunciated in classic Oriental medi-cine, is as follows. They say that the yang consumes the

yin. In other words, the energy and activity of living dries

up the deep, moist essences in the body.

Replenish Those Essences

So how do you counteract aging? According to the law ofaging, you must actively, effectively and directly replenishthose essences. People understand this principle in relationto their automobile. The spark plugs make re and explodeto create energy. That allows the car to go. People also know

it is important to keep the coolant full or else the engine willoverheat and be damaged.

But when we start thinking about the human body, we fail tounderstand that the same principle applies. We need to keepthese cooling essences in the body so that the body is notdamaged by the re, by the heat. In addition, these essencesare the very stuff from which the hormones are being made.

This cooling essence is know as the yin essence. As this es-

sence deiminshes with the aging process, it is described as ayin deciency i.e., a drying up of vital essences in the body.

When Does it Begin?

Most woman are dealing with a yin deciency after the age offorty. Perimenopause is a stage of a womans life when someof these essences are becoming decient. From an Orientalgynecological perspective, the hormonal changes are actuallydeciencies in these yin essences. A symptom of waning yinessence is an overheating. Women begin to get hot. They be-gin to have hot ashes. They begin to have night sweats which

actually are a sign that the yin levels are getting quite low.

Sleep disorders from that heat rising up in the body, is an-other clue. A yin deciency affects the heart and the liver,and that can begin to affect getting a good nights sleep.Heat disorders, vaginal dryness, dryness of the skin andhair, even anxiety and irritability, are being caused by thisoverheating. All these classic menopausal signs are rootedin a yin deciency. Even a lack of libido could be a sign thattheres just not enough yin for the body to make the levels oftestosterone that are necessary to have a robust libido.

If you nourish the deeper essences in the body, you can no-

tice in just a matter of days that the hot ashes get less andless frequent. Typically, in the highest percentage of cases,

women no longer report any symptoms. Also, other second-ary symptoms such as compromised deep sleep and vaginaldryness will improve.

So many of these imbalances are rooted in yin deciency.Fortunately, yin deciency can be directly addressed throughnatural plants. These natural herbal formulas, available as


By: Dr. Sherrill Sellman, ND

Natural Hormone Rejuvenation:What Every Woman Needs to Know

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MRIs Reveal CannabisPain Killing Components

The psychoactive ingredient foundin cannabis tends to make the experi-ence of pain more tolerable instead ofactually reducing the intensity of pain,according to a recent study at OxfordUniversity.

We have revealed new informationabout the neural basis of cannabis-

induced pain relief. Our small-scalestudy, in a controlled setting, involved12 healthy men and only one of manycompounds that can be derived fromcannabis. Thats quite different fromdoing a study with patients. My viewis the ndings are of interest scienti-cally but it remains to see how theyimpact the debate about use of canna-bis-based medicines. Understandingcannabis effects on clinical outcomes,or the quality of life of those suffer-ing chronic pain, would need researchin patients over long time periods,Dr. Michael Lee at Oxford Univer-sitys Centre for Functional MagneticResonance Imaging of the Brain, wasquoted as saying.

Long-term pain is a complex health-care problem. Treatment can includemedications, physicaltherapy, psychologicalsupport, and physiother-apy. For some patients,

cannabis or cannabisrelated medications areeffective when otherdrugs fail. However, onthe other side of the de-bate, people report verylittle effect of the drugon pain but experienceside-effects.

A series of MRI scans were conduct-ed on 12 of the volunteers involved inthe study. Participants were given a15mg tablet of THC (delta-9-tetrahy-drocannabinol) or a placebo before ascan. THC is the active psychotropiccompound in cannabis that is responsi-ble for the high that drives recreationaluse of the drug.

The volunteers had to rub a creamcontaining 1% capsaicin (ingredient in

chilis that causes a painful burning sen-sation) or a dummy cream to induce acertain level of pain. Participants thenreceived 4 MRI scans to study eachcombination of THC or placebo, andchili pain-inducing cream or dummycream.The participants were asked to reportthe intensity and unpleasantness of thepain: how much it burned and howmuch it bothered them. We found that

with THC, on average people didntreport any change in the burn, but thepain bothered them less, Dr. Lee said.Only six out of 12 participants re-ported a clear change in how much thepain bothered them. The MRI resultssubstantiate the reports of the partici-pants. The change in discomforting

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pain was matched with a suppression of activity in the part ofthe brain called the anterior mid-cingulate cortex. This partof the brain is involved in many functions and has previouslybeen implicated in the emotional aspects of pain.

The most interesting aspect of the experiment for research-ers was the strength of the connection in people betweentheir right amydala (the part of the brain known to beprimed by pain) and a part of the cortex called the primarysensorimotor area. The connection in individual partici-pants correlated well with THCs different effects on thepain, suggesting that there may be a way of predicting who

would see benets from taking cannabis for pain relief.

We may in future be able to predict who will respond tocannabis, but we would need to do studies in patients withchronic pain over longer time periods, Dr. Lee concluded.

SOURCE: Pain, December 2012

Vitamin D With CalciumCould Add Years to Your Lie

In 2008, 39 million people in the U.S. were 65 or older. Howmuch longer will they live? A new study could help themtack on a few more years!

It suggests that a specic combination of supplements canreduce the rate of mortality in seniors, therefore providinga possible means of increasing life expectancy. The study as-sessed mortality among patients randomized to either vita-min D alone or vitamin D with calcium.

In this study, researchers used pooled data from eight ran-domized controlled trials with more than 1,000 participantseach. The patient data set was comprised of nearly 90 per-cent women, with a median age of 70 years. During thethree-year study, death was reduced by 9 percent in thosetreated with vitamin D and calcium.


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...Continued from page 2

Natural Products a Must

In addition to the lifestyle factors mentioned above, there aremany natural health products that can be used to help preventor reverse the effects of cardiovascular disease. Naturalchelation can be accomplished with the correct combinationof vitamins and minerals. This method helps remove heavy

metals in the bloodstream that are part of the plaque thatcauses blockage leading to heart attack and stroke. Heavymetals enter ourbodies when we eatfoods, drink waterand breathe air thatis contaminated withchemicals such asfertilizers and watertreatment chemicals.

Several herbs can also be used to help increase blood ow tothe extremities as well as increase the strength of the heart.

These include hawthorn, cayenne, bilberry and garlic, toname a few. In the case of garlic, studies presented at the

2011 American College of Cardiology Convention haveshown that aged garlic extract (AGE) reduces inammationin the body, thus reducing the risk factors associated witharteriosclerosis. This can result in a reduction of bloodpressure, platelet aggregation, total cholesterol levels as wellas oxidative damage caused by smoking. However, it must benoted that if taking any heart medications or blood thinners

these herbs should only be utilized under the supervision ofa health practitioner.

With this information, an individual with a healthy heartcan maintain excellent health by following good lifestylepractices, while many individuals experiencing symptoms

or risk factors can reverse or prevent heart disease withsome simple changes.

"In many cases, symptoms can be prevented or stopped in theirtracks from simple lifestyle changes such as exercising, change in

diet, quitting smoking and reducing stress."

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tinctures of capsules, support the bodys ability to makeproper quantities of the essential hormonal essences.

Women can feel balanced, healthy during their menopausaljourney and beyond. This is what Chinese herbal wisdom is allabout; working with nature to support a natural process withthe power of herbal medicine.

Rejuvenate and Reverse These Tendencies

Chinese medicine really excels in helping menopausal womenrejuvenate and reverse these tendencies to get more depleted,to get drier, to have more heat, to have more of the tendencyto lose their energy, their libido and the drying out oftissues, etc.

Oriental medicine has had a gynecological specialty forthousands of years. This knowledge and treatments weresuccessfully used long before the Pill or Bioidenticalhomones came on the scene.

From the perspective of Orinetal medicne, nine out of tenwomen do not need to use any form of hormone replacement

therapy if they were to choose this approach, which includesa nutrient-rich diet, exercise, meditation and the appropriateChinese herbal formulas.

The more a woman relies on some kind of hormone replace-ment, the lazier her own endocrine system becomes Thetruth is that our ovaries continue to function the entire length

of our lives. When a woman is prescribed bio-identical hor-mones or HRT, she is actually further reducing the capacityof the body, not to mention impairing other functions andaffecting the communication that is occurring through the

whole endocrine system. In addition, she is no longer rejuve-nating and replenishing the bodys essences at the core level.

Oritental Medicne understood the wisdom of the femalebody and created herbal formulas that are able to replenishthe deep yin essences from which hormones are made. All

women are born with the ability to safely and effectively re-juvenate their essences, especially during menopause and be-yond. I should know, now into my sixth decade, these herbal

formulas have bestowed homronal health and balamce to mylife. This is the key to natural homrone rejuvenation.


Bio: Dr. Sherrill, ND is a naturoapthic doctor, best-selling author, radio host, lecturer, psychotheapist and womens health advocate.She offers phone consultations, herbal fomrulations and free special reports when you subscribe to www.whatowomenmustknow.com.Visit her at facebook.com/whatwomenmustknow for the latest updates.

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Our research showed reduced mortality in elderly patientsusing vitamin D supplements in combination with calcium,but these results were not found in patients on vitamin Dalone. Lars Rejnmark, PhD, of Aarhus University Hospitalin Denmark was quoted saying.

SOURCE: Journal of Clinical Endocrinology and Metabo-

lism

The Low-Glycemic Index Diet: A Better Way to LoseWeight?

A new study challenges the notion that a calorie is just a cal-orie by nding that diets reducing the surge in blood sugarafter a meal are preferable for weight loss, ultimately praisingthe low-glycemic index diet.

Many people are emotionally distressed after regainingweight that took so long to lose in the rst place; only one insix overweight people will maintain even 10-percent of their

weight loss long-term. Regaining weight has often been at-tributed to a decline in motivation and maintaining an ex-ercise and diet regimen. After people lose weight, the rate at

which people burn calories (energy expenditure) decreases,reecting a slower metabolism. This explains why peopletend to regain lost weight.

In order to keep energy expenditure at a high rate, the studyresearchers suggest a low-glycemic load diet as a more ef-fective way to burn calories at a higher rate after weightloss. "We've found that, contrary to nutritional dogma, allcalories are not created equal," David Ludwig, MD, directorof both the New Balance Foundation Obesity Prevention

Center and the Optimal Weight for Life Clinic at BostonChildren's Hospital, was quoted as saying.

"Total calories burned plummeted by 300 calories on the lowfat diet compared to the low carbohydrate diet, which wouldequal the number of calories typically burned in an hour ofmoderate-intensity physical activity," he was quoted as say-ing.

The study recruited 21 adult participants ages 18-40 years oldwho were rst directed to lose 10 to 15 percent of their body

weight. After weight

stabilization,each

participant completed all three of the following diets in ran-dom order, each for four weeks at a time. The randomizedcrossover design allowed for rigorous observation of howeach diet affected all participants, regardless of the order in

which they were consumed:

A low-fat diet: reduces dietary fat and emphasizes whole

grain products and a variety of fruits and vegetables. Com-prised of 60% of daily calories from carbohydrates, 20% fromfat, and 20% from protein

A low-glycemic index diet: made up of minimally pro-cessed grains, vegetables, healthy fats, legumes and fruits.Comprised of 40% of daily calories from carbohydrates, 40%from fat, and 20% from protein. Low-glycemic index carbo-hydrates digest slowly, keeping blood sugar and hormonesstable after a meal

A low-carbohydrate diet: modeled after the Atkins diet,this diet was comprised of 10% of daily calories from carbo-

hydrates, 60% from fat and 30% from protein

Each participant was measured with state-of-the-art meth-ods, including stable isotopes to measure participants totalenergy expenditure as they followed each diet. Additionally,each of the three diets fell within the normal healthy rangeof 10-35% of daily calories from protein.

The study found that the low-carbohydrate diet showed thegreatest improvement of metabolism, but adversely increasedpatients cortisol levels, which can lead to insulin resistanceand cardiovascular disease. It also raised C-reactive proteinlevels, which also increases risk of cardiovascular disease.

Additionally, although recommended by the U.S. Govern-ment and Heart Association, a low-fat diet caused the great-est decrease in energy expenditure, an unhealthy lipid pat-tern, and insulin resistance.

"In addition to the benets noted in this study, we believethat low-glycemic-index diets are easier to stick to on a day-to-day basis, compared to low-carb and low-fat diets, whichmany people nd limiting," Cara Ebbeling, PhD, studyleader and associate director of the New Balance FoundationObesity Prevention Center, was quoted as saying. "Unlike

low-fat and low-carbohydrate diets, a low-glycemic-indexdiet doesn't eliminate entire classes of food, likely making iteasier to follow and more sustainable."

Some examples of foods that rank low on the glycemic in-dex are raw carrots, peanuts, raw apple, grapefruit, peas, skimmilk, kidney beans and lentils.

Source: JAMA, June 2012


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The statements and products in this newsletter have not been evaluatedby the Food and Drug Administration and are not intended to diagnose,treat, cure or prevent disease.

Mulberry

RecipeOF THE MONTH

HerbOF THE MONTH

Please direct questions and comments to our website: www.DevelopingHealthyHabits.com

Morus nigra and M. alba

Part Used:Berries, leaves, branch and twigs, root bark..

Eective Forms:Tincture, infusion, mouthwash/gargle.

Therapeutic Prole:Berries are tonic and laxative; leavesare anti-bacterial, promote sweating and expectoration;branch is antirheumatic, reduces high blood pressure andis analgesic; root bark is sedative, diuretic, expectorant, andlowers high blood pressure.

Primary Uses:berries are used as a tonic for weakness; InChina as a tonic to nourish the blood and chi. Black mul-berry leaves, in Europe are used to stimulate insulin pro-duction in diabetes. White mulberry leaves in China are

used for colds with fevers, headaches and sore throats andto cool liver heat, which can lead to sore eyes and irritability,and to cool the blood. Branch and twigs are analgesic andcan reduce high blood pressure. Root bark is a good expec-torant for coughs associated with hot conditions typiedby thick, sticky yellow phlegm.

Folic Acid:

Your Natural Healing Arsenal...By: Dr. Linda Page

(Folacin): a B vitamin that plays an important role in the synthesis of DNA, enzyme production and blood formation.

Essential for division and growth of new cells, it is a good choice during pregnancy (400mcg daily) to guard against spinabida and neural tube defects. It prevents anemia, helps control leukemia andpernicious anemia, is effective against alcoholism, even some precancerouslesions. It is critical in overcoming immune depression following chemotherapy

with MTX. Folic acid reduces high homocysteine levels, which thicken theblood and facilitate the conversion of LDL (bad cholesterol) into free radicalparticles. New estimates are that 1 in 5 cardiac cases can be attributed to highhomocysteine levels. A high intake of folic acid and B6 lowers heart diseaserisk 45% for women by keeping homocysteine levels in check (February 1998

JAMA). Aluminum antacids, oral contraceptives, some HRT drugs, alcohol,long-term antibiotics and anti-inammatory drugs increase need for folic acid.Food sources: leafy greens, organ meats, peas, nutritional yeast, broccoli, fruits,soy foods, chicken, brown rice, eggs and whole grains.

Sara Carroll is an active mother of two boys, conscientious vegetarian& star of our new DHH Recipe series. Watch her prepare this recipeat our channel, "DHHLLC"

INGREDIENTS:1 bag (12 ounces) frozen shellededamame3 whole-wheat pocket pitas, cut into8 triangles each

2 cloves garlic2 tablespoons tahini3 tablespoons fresh lemon juice3/4 teaspoon salt1/4 teaspoon black pepper

Edemame HummusServes 6-8

DIRECTIONS:Bring edamame to a boil in a medium saucepan with enough water to cov-er; cook, stirring occasionally, about 3 minutes. Drain in a colander and

run under cold water. Pulse edamame, garlic, tahini, lemon juice, salt andpepper in a food processor until mixture is the consistency of guacamole;add water 1 tablespoon at a time if too thick. Cover; refrigerate until snacktime. Serve with pita chips and fresh veggies for dipping.

WATCHOurRecipeBeingPrepared!

SubscribetoourChannel-"DHHLLC"

Dr. Page is a member of The American Naturopathic Medical Association, The California Naturopathic Association,The American Herbalis t Guild, The American Botanical Council and The Herb Research Foundation.

Bio:

developing healthy habits - february 2013

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