Houses of Healing

Boomers

Did You Know-

Over the next 19 years an American will turn 60 every seven seconds - resulting in a society with a larger share of elders than any other in human history.

Aging “Baby Boomers” biggest fear is insufficient income in retirement. Concern about staying healthy is second.

The largest group of entrepreneurs in this country today are over age 55 and female.

Thirty percent of boomers don't have kids. That's a big change from today's retirees -- 92 percent of them had children.

Don't talk about institutional care [ie nursing homes]. Boomers are not going to go there.

Boomers will know more about how to stay healthy and clearheaded as they age than their parents did.

New brain research tells us that brain cells regenerate. That gives us good evidence with which to combat ageism.

Boomers have a much broader understanding of what contributes to well-being. They know that mental exercise is important. Social activity and emotional exercise, vocation, having some daily responsibilities, helping each other, creative expression -- all these things contribute to a healthier life. It's much more than medical care.

Source: Lori Sturdevant - Minneapolis Star Tribune

How To Know If You Have Candida

Candida is a pervasive problem that can sap your energy and wreck havoc with your moods. Candida albicans is a yeast that normally lives in the body in the inner warm creases and crevices of the digestive tract and in the vaginal tract of women. Under stressful conditions, through the overuse of antibiotics, damage to the intestinal tract or due to immune system depression, C. albicans can overgrow. Yeast cells, particles of yeast cells, and various toxic by-products of yeast metabolism can enter the general circulation and significantly disrupt body processes.

The result is chronic candidiasis, leading to a wide range of symptoms affecting almost every system of the body - especially the gastrointestial, genitourinary, endocrine (hormonal), nervous and immune systems. Due to the effects of estrogen, birth control pills, and a higher number of prescriptions for antibiotics, women are eight times more likely to experience chronic candida than men.

Since virtually any body system can be affected, chronic candidiasis can trigger a multitude of symptoms. Patients say they feel "sick all over." Fatigue, allergies, immune system malfunction, depression, chemical sensitivities, and digestive disturbances are just some of the symptoms that suggest candida.

Those with chronic candidiasis are typically stuck in a vicious cycle. With regard to the immune system, a triggering event such as antibiotic use or nutrient deficiency can lead to immune suppression that allows Candida albicans to overgrow and become more firmly entrenched in the lining of the gastrointestinal tract.

Once the organism attaches itself to the intestinal cells, it competes for nutrition with intestinal cells and ultimately the entire body –- robbing the body of vital nutrients. In addition, Candida albicans secretes a large number of mycotoxins and antigens. Candida albicans is referred to as a "polyantigenic" organism because over 79 distinct antigens have been identified. Because of this tremendous number of antigens, an overgrowth of Candida albicans greatly taxes the immune system.

How do you know if you have candida?

The more of the following symptoms you have the more important it is that you find out if you have candida and treat it with a comprehensive treatment plan.

Chronic fatigue or lethargy

Feeling of being drained

Loss of energy

General malaise

Headache

Decreased libido

Numbness, burning, or tingling

Muscle aches, weakness, or paralysis

Dizziness, loss of balance

Pain and swelling in joints

Craving for foods rich in carbohydrates or yeasts such as high sugar foods, bread and alcoholic beverages

Depression

Frequent mood swings

Inability to concentrate

Feeling spacey or unreal

Spots in front of the eyes

Poor memory

Erratic vision

Nasal congestion or discharge

Postnasal drip

Nasal itching

Sore or dry throat

Cough

Pain or tightness in chest

Wheezing or shortness of breath

If your symptoms suggest candida, follow up with a qualified health care practitioner. There are reliable tests that can reveal the presence of candida.

There are many, many recommendations that are popular for treating candida. Over the counter quick fixes abound. Following these popular recommendations could leave you with poor nutritional choices, unbalanced mood and energy, confused, and probably still with candida.

There really isn’t any single magic bullet that can immediately eliminate chronic candidiasis and restore healthy functioning to the body. Instead, a comprehensive approach involving lifestyle, stress management, exercise, diet, nutritional supplementation, glandular therapy, personal foundations and the use of herbal medicines can be used.

If you are interested in finding out more about candida you can contact me for testing, treatment programs and questions.

Free for you!

I have a Candida risk screening assessment that you can use to get an idea about how important it might be for you to pursue further testing. If you suspect Candida might be a problem for you, get in touch with me and I will forward this screening assessment to you.

Roasted Winter Vegetables

We have an elegant lunch and catering spot in town. I dropped by one day in November to get a piece of my favorite peanut butter pie when I saw their Roasted Winter Vegetable dish. It inspired me to go home and create my own version of the dish. It was surprisingly yummy. And looked gorgeous with all the autumn colors. Hope you enjoy it!

• 1 winter squash – I like Sweet Dumpling
• 1-2 sweet potatoes or yams
• 2-3 red bliss potatoes
• 1 onion
• Bunch of Brussels sprouts
• A handful or more of any kind of nuts. I like to use mixed nuts and/or pine nuts.
• Cheery Amaretto sauce - Earth & Vine Provisions brand (or honey)
• Olive oil
• Salt and pepper

Use an ample size baking dish.

Peel the squash (this takes awhile) and cut into bite size pieces.

Peel the yams and cut into bite size pieces.

Cut the red bliss potatoes into bite size pieces.

Cut the onion into slivers.

Cut the bottoms off the Brussels sprouts and then cut them in half or quarters depending on your preference.

Mix all the vegetables together in the baking dish. Sprinkle with a little bit of olive oil, salt and pepper. Pour some Cheery Amaretto Sauce over the vegetables (I use just a little bit but you might like more). Stir everything together again. Add enough water (or chicken, beef or vegetable broth if you want a richer tasting dish) to fill the baking dish about ½ inch. Bake in a 425 degree oven for about 45-60 minutes until the vegetables are soft. Check every now and then to make sure there is still some liquid in the baking dish.

Serve with pork, chicken, or lamb. Add a side salad if you wish. Tasty!

Diets, diets everywhere. If you want to find out more about how to incorporate healthy, nourishing nutrition in your life let’s set up a time to talk about your needs. You can give me a call at 434-263-4996 or email me

Perimenopause Body Changes

During the Perimenopausal Passage many body systems require special care and support.

Immune functions - Supporting the immune functions buffers against the possible weakening effects of long-term grief on immunity. Women may experience this long-term grief reaction directly or more subtly as a response to a perceived loss in menstruation or in response to the approach of menopause. Also, it is important to support immune functions because of the possibility that estrogen may make a women’s immune responses so sensitive that they attack her own body tissues.

Pituitary - The pituitary assists in stimulating all the glands of the body and releases FSH and LH. FSH and LH act directly on the ovaries to promote the development and enlargement of the follicles. In the post-menopausal years, the pituitary is responsible for secreting higher levels of FSH and LH. This post-menopausal increased production of FSH and LH results in more consistently elevated brain levels of these two hormones. Some think that these elevated brain levels of FSH and LH acting as neurotransmitters in the brain may be the mechanisms for the increased intuitiveness and awareness of post- menopausal women.

Adrenal glands - In the menopausal years the adrenal glands are important for balanced energy production and for the production of small amounts of testosterone from a precursor hormone called adrostenedione. The secretion of these small amounts of androgens (testosterone being one hormone from this class of hormones) help maintain the female sex drive, build bone and muscle strength and increase vaginal lubrication and elasticity. Androgens promote general well-being for the rest of a women’s life. The production of testosterone is thought by some to facilitate the developing assertiveness in post-menopausal women.

Pancreas - The pancreas is responsible for the production of balanced sugar levels that may become unbalanced by loss of estrogen. Fluctuations of blood sugar may play havoc with emotional responses.

Nervous system - The nervous system may need extra support in order to cope with and compensate for the effects of all the hormonal revamping that occurs in menopause.

Brain functions- Memory, concentration, and attention functions may become unbalanced by the changes in hormone levels.

Liver - During the perimenopausal years it is important that the liver is strong and healthy so that it can metabolize and break down estrogen and its by-products. The liver is responsible for transforming the main type of estrogen, called estradiol, into other forms of estrogen. Estradiol in too high amounts or for too prolonged a period of time may be carcinogenic. The liver prevents excessive build-up of estradiol in the blood circulation by inactivating it. When the liver is healthy the conversion of estradiol occurs quite efficiently.

Digestive processes - Poorly functioning digestion stimulates the growth of certain types of bacteria in the intestinal tract. These bacteria chemically change the breakdown products of estrogen into forms that can be reabsorbed back into the body. This elevates the levels of estrone and estradiol in the bloodstream. These elevated levels of estrone and estradiol may be carcinogenic to certain sensitive tissue such as breast, ovarian, and uterine tissue.

Bone cell growth - Maintenance of adequate bone cell growth protects against the development of osteoporosis.

Cardiovascular functions - The decline of estrogen may increase the stress on the cardiovascular functions resulting in increased heart attacks, cholesterol levels, and stroke in the menopausal years.

Thyroid - A well-functioning thyroid helps in lessening the severity, frequency, and duration of hot flashes. Healthy thyroid functioning reduces osteoporosis risk and the frequency of numb and cramping legs and feet. A healthy thyroid also reduces edema.

By regenerating and nourishing these and other processes and functions and supporting organs, glands, and cellular functions you can provide your body with the best possible support to navigate successfully through the Perimenopause Passage.

At the Evenstar Mood and Energy Wellness Center we are dedicated to helping you make your Perimenopause Passage the best time of your life.

Winter Squash

Winter squash are not a favorite of mine. But I am dedicated to including more of this nutritious food in my diet this winter.

Winter squash have a hard shell and are members of the gourd family. Because they rampantly and naturally cross fertilize, hybrids are endlessly created. There are more than 40 different common varieties. Squash are indigenous to the North American continent and were used by Native Americans for thousands of years before Europeans arrived. Early explorers brought squash back to Europe where they were extensively cultivated and found versatile enough for recipes from soups to desserts.

Squash grow on bushes or vines, have five pointed leaves and yellow orange flowers. Squash come in numerous sizes, shapes, colors and tastes. When buying winter squash look for firm and unblemished skin with a dull not glossy rind. If the rind is soft, the squash may be too watery and lacking in flavor. Once the skin has been punctured it will begin to rot.

Winter squash are higher in nutrients than their summer cousins. Darker colored winter squash is high in beta-carotene, an antioxidant that helps protect brain cells from damage and offers good nutritional protection against various cancers and heart disease. Research has shown that a high intake of winter squash can help protect against lung cancer. Diets rich in winter squash offer some protection against developing type 2 diabetes with pumpkins being the most protective. One serving of the darker varieties, such as butternut, gives you more than a day’s supply of beta-carotene.

Winter squash are also high in calcium, magnesium, phosphorus, vitamin C, many of the B vitamins and potassium. Winter squash are highly alkaline and a good source of iron which helps carry oxygen to all of your cells. Winter squash has more fiber than summer squash – about 1 gram per ½ cup. The strings and seeds are high in insoluble fiber that help to prevent constipation and the flesh is high in soluble fiber, which helps lower cholesterol.

Winter squashes are best baked, broiled, sautéed, or steamed. Winter squash can be baked in the rind after the seeds and stringy pulp has been removed or peeled, cubed and cooked in a number of ways. They can be stuffed and baked or used in stews, soups, and breads. The flesh is soft, mildly sweet and finely grained in texture.

Baked winter squash can be topped with butter, olive oil, maple syrup, brown sugar, honey, and/ or cinnamon. For a more savory taste you can add olive oil, tamari, ginger, and a bit of rosemary or thyme. You can mash different varieties of winter squash like mash potatoes and eat as a side dish or use in bread, cake, muffin and pie recipes. You can also mix pureed winter squash with applesauce or diced pineapple for a delicious dessert.

Seeds of winter squash (except pumpkin) are not usually used. But you can dry or bake the seeds for a tasty snack. Pumpkin seeds are rich in protease inhibitors that fight viruses and have been shown to help reduce symptoms of benign prostatic hyperplasia.

Winter squash is best stored in a cool dark place and can be kept up to six months. Avoid refrigeration, as temperatures below 40 degrees cause winter squash to rot. The ideal temperature for winter squash storage is between 50 and 60 degrees. Once cut or cooked the squash will keep refrigerated for about two days.

What to do about Lower Leg Cramps

What to do about Lower Leg Cramps

I received this question about chronic leg cramps from a former client:

…I noticed with the increased exercise that I'm getting a lot of lower leg cramps. The cramping is usually in response to any prolonged brisk walking or running. My personal trainer suggested that I might be lacking magnesium, so I've been taking magnesium, but I haven't seen any improvement. Suggestions?

While nutritional deficiencies are a likely possibility, I look first to body mechanics. Often a long-standing or undiagnosed misalignment in the hips/pelvis will cause lower leg cramps. Even a misalignment in your shoulders and upper back can lead to lower leg cramps. A good chiropractic or osteopathic adjustment can work wonders for that.

A common cause for these kinds of cramps is improper body mechanics during exercise. Your gait may be off. You may not have the proper kind of walking shoe for your body. Your posture may not be in good alignment and walking may exaggerate that. You can check body mechanics with your personal trainer, chiropractor, osteopath, Alexander technique practitioner or cranial sacral/ zero balance therapist.

Nutritional Considerations

Muscle cramping related to exercise might be a result of imbalance in the body’s electrolyte balance – minerals such as potassium, calcium and magnesium. Taking a good green drink helps with this. Plus, a good multi-mineral supplement can work well. I favor a coral calcium mixture that contains magnesium and potassium plus trace minerals. A vitamin E deficiency can also cause muscle cramps.

Related to electrolyte imbalance is making sure that you stay well hydrated during exercise as well as throughout the day. Dehydration by itself is one cause of muscle cramps. Unless you are an endurance athlete, the preferred fluid replacement during exercise is plain cool water. Drink enough water before, during and after exercise but be careful not to over-hydrate during exercise.

Although some people think that universal exercise hydration guidelines can be followed others believe it is too easy to over-hydrate (hyponatremia - a problem resulting in disturbances in the fluid electrolyte balance which may result in serious neurological responses) and recommend a formula for determining sweat rate and the appropriate amount of fluid consumption during exercise.

Drinking too much or too little during exercise can cause problems and you should be aware of your own fluid needs during exercise. The actual amount of water consumed during exercise should be based on an individual’s sweat rate. To determine sweat rate weigh yourself before and one hour after exercise. Subtract the post-workout weight from the pre-workout weight. Then add in the amount of fluid consumed during the workout. This equals the hourly sweat rate.

A loss of 1 pound of body weight is equivalent to 16 ounces of fluid. If you lost one pound during a workout and drank 16 ounces during the workout then your hourly sweat rate is 32 ounces. That means you should drink 8 ounces every 15 minutes. A weight gain from pre to post workout means that you have over-hydrated either before or during the workout.

In addition to maintaining proper hydration during exercise, it is important to avoid over-hydration before exercising. To maintain good hydration throughout the day, drink 1/2 ounce of water per pound of body weight during the day to make sure you are well hydrated.

Muscle cramps are also related to acid/alkaline balance. An acidic body is likely to feel achy and crampy after physical exertion. To find out if you are acidic, get some pH paper and test your morning urine.

Exercise results in lactic acid and if you are already acidic an increase in lactic acid can trigger muscle cramps and achiness. It helps to shower after you exercise. When you sweat you are eliminating acids from your body and if you don’t shower these acids can be reabsorbed.

Unaccustomed physical exertion by itself can be a cause of muscle cramping. Be sure that you are allowing the muscle to have sufficient rest and recovery time between exercise sessions. Plus, there are a number of conditions and illnesses related to muscle cramping including: restless leg syndrome; hormone imbalance; fibromyalgia; allergies; hypothyroidism; varicose veins; anemia and arthritis. Check with a medical doctor for diagnosis of these conditions.