The Discipline of Practice in your Yoga

"The most important part of any spiritual practice is doing it. That is why we should always just “do the practice” and not be overly concerned with or focused on what we think the results might be, or even on our own state of mind. The truth is, it can’t be what we think! It just is! It is not up to us to create it—we are simply cleaning the mirror of our hearts so we can see the reflection of our own true face without distortion."
=Krishna Das

Yoga is part of my spiritual practice. Even if it is not a part of yours, this advice can be taken and applied to your yoga practice.  We can come to our mats without the focus of "what will it do for me?" or our own agendas of what we think we need to do or accomplish and just do the work. We just come and practice and remain open to what happens. When we spend enough time on our mat, our mat can become that mirror that reflects the interior of what lies within us. We see the good, the bad and the ugly but truly it is all the same soul...just our flawed interpretation of what we think we need to be. If we can look honestly at what we see with compassion we see that that bright image of ourselves that is nothing short of pure beauty. On the physical level, we start to see that the practice of the effort and the journey of understanding our body is just as fun and interesting as the destination of achieving any goal or result of the practice.

Protect Your DNA: New Anti-Aging Discovery

 

Posted by: John Douillard DC | June 19, 2012

It’s no surprise that stress has detrimental effects on our bodies, including premature aging. New research is providing valuable insights on ways that we can protect ourselves from stress on a level as deep as our DNA. learn how in my latest article, below.

This Week’s Article

Science has now begun to make profound advances in health and longevity by working on the most subtle levels of the body – the chromosomes, which are threadlike linear strands of DNA and proteins.
Ayurveda acknowledges that the more precise a therapy is on the subtle level, the more powerful the effect is on the gross and physical levels of the body.
A new study has linked “chronic depressive stress” to the shortening of the protective caps of the chromosomes, called telomeres. (1) Damage to, or shortening of, the telomeres is directly associated with accelerated aging and chronic disease. (3)
Scientists have discovered 3 Ayurvedic herbs with unique stress-fighting properties that provide support for the body from chronic and depressive stress. (2)
Keep reading to learn how you can reap the anti-aging benefits of keeping stress at bay.

Stress and Your DNA

At the end of each chromosome is a protective cap called a telomere. It is like the plastic cap on the end of a shoe lace. When the cap gets damaged, the telomere becomes non-functional, shortens, ceases to divide, and dies.
Luckily, there is an enzyme in the body that replenishes the telomeres, called telomerase reverse transcriptase. However, scientists have found multiple biochemical pathways of chronic stress that deplete this enzyme. Without it, the telomeres will shorten. Shortened telomeres are directly linked to aging. (3)
In other words, chronic stress –> shortened telomeres –> promote rapid aging
In fact, stress has become such a major threat that one study reported that 75-90% of visits to primary care doctors were related to the effects of stress. (4)
The body’s natural defense to cope with stress is called “homeostasis,” an inherent function that makes instantaneous physiological adjustments when we are under stress, thereby maintaining a harmonious equilibrium in our bodies.

Overwhelmed: The Chemistry of Stress

Within seconds of a stressful event, the stress hormone, cortisol, is released, triggering a “fight or flight” response. This creates a particular chemistry in the body which turns off the digestion, stores fat, raises blood sugar and blood pressure, and causes the heart to race.
Within minutes, and lasting for days or weeks, stress responses occur that are more deadly, such as inflammation, free radical damage, decreased memory and cognition, decreased sexual function, high blood sugar levels, the release of degenerative stress hormones and the depletion of the good, mood-stabilizing hormones.
When the homeostasis pathways are overwhelmed by stress, the resultant degenerative chemistry can linger for hours, days, weeks, or longer. When the stress response is chronic, the homeostatic pathways break down and more and more telomeres become damaged and shortened.

Protect Your DNA Naturally

These degenerative stress pathways are so diverse that researchers have found not one, but a combination of herbs that may be needed to protect all of the body’s natural homeostasis pathways when under chronic stress.
Three Ayurvedic herbs were found to support the full range of homeostatic pathways:

• Ashwaganda
• Bacopa
• Tulsi

Ashwaganda (Withania somnifera)

Ashwaganda may be the world’s most powerful and well-documented adaptogen. An adaptogen is an herb or supplement that supports the homeostatic pathways to cope with the degenerative impact of stress. Ashwaganda supports the following homeostatic pathways:

• Supports mood-stabilizing neurotransmitters (2)
• Protects against lipid peroxidation (2)
• Supports the natural anti-inflammatory response (2)
• Promotes antioxidant activity (2)
• Helps regulate balanced blood sugar (2)
• Supports balanced cortisol levels (2)

In one study, 98 chronically stressed men were given 500mg of ashwaganda for 60 days. The results supported: healthy moods, cardiovascular health, healthy blood sugar levels, healthy stress hormone levels, and a healthy inflammation response. (5)

Bacopa (Bacopa monniera)

Bacopa, also known as water hyssop, has been found to support homeostatic pathways in the following ways:

• Promotes mental clarity (2)
• Supports cognition (2)
• Supports memory (2)
• Supports stable mood (2)
• Helps regulate normal cortisol levels (2)
• Is a natural antioxidant (2)
• Supports neurotransmitters for mental health (2)
• Promotes healthy cell membranes (2)
• Promotes healthy protein structures in the body, which play a key role in healthy neurological function (2)

In an unpublished, but well executed double blind, randomized, placebo-controlled study, 20 men between the ages of 60 and 75 were given 300mg of bacopa extract a day (roughly equivalent to 1000mg of whole herb bacopa per day). After 4 months, the participants experienced a 23% support in focus and attention, a 24% support for learning and memory, a 15% support in overall intelligence, and a 30% support for mental health. (6)

Tulsi (Ocimum tenuiflorum)

Tulsi, also called Holy Basil, has been used successfully for thousands of years like bacopa and ashwaganda. Tulsi has been found to support stress-related homeostatic imbalances in the following areas:

• Promotes healthy cell membranes (2)
• Supports the natural anti-inflammatory response (2)
• Stimulates antioxidant activity (2)
• Helps regulate healthy blood sugar (2)
• Supports healthy cholesterol levels (2)

In a double blind, placebo-controlled study, 79 individuals took 1200mg of Tulsi a day for 6 weeks, while 71 individuals took a placebo. Both groups were tested for stress-related issues including cognitive function, energy, forgetfulness, sleep and sexual health. Tulsi was shown to support stress-related issues by 39% over the placebo. (7)

Conclusion

Scientists have found that a combination of herbs may be needed to mitigate the degenerative effects of stress due to the complex nature of the chemistry of stress, the numerous homeostatic pathways that the body employs to protect against stress and the consequent shortening of telomeres.
References:
1. Biol Psychiatry. 2012 Feb. 15;71(4):294-300
2. Downey, New Reasons to Avoid Stress, Life Extension Mag. 2012 June. 71-79
3. Mol Ecol. 2012 Mar;21(6):1307-10
4. www.stress.org/americas.htm
5. JANA. 2008;11(1):50-6
6. University of Montana – unpublished (data provided by vender)
7. Evid Based Complement Altern Med. 2012:894509. Epub 2011Oct 3

Summertime Cleansing

The temperature is rising outside…have you checked your internal gauge lately? If the heat is rising, and if signs of pitta imbalance are starting to appear, or you notice that toxic residues may be building up from poor digestion, it may be time to do a summertime cleanse. Not only will it help you have a more enjoyable summer, you will also be preparing your immune system for the health challenges that come with fall and winter!
A gentle whole foods cleanse at home can be the perfect way to get rid of any left-over kapha imbalances from the spring, prepare your system for the upcoming pitta season, or wash away any pitta imbalances that have already started accumulating.
A whole foods cleanse is a simple way to reset your entire system by removing accumulated toxins and strengthening digestion. In the summer, it is especially important to give the digestive system a boost, because the digestive fire is naturally low during this season as the body seeks to keep cool by dispersing heat throughout the body. That’s why nature provides lighter and easier to digest foods in the summer season. Summer fruits and vegetables also play a role in detoxifying your liver and cleansing the digestive tract. Healthy digestion actually supports immunity, since a major part of your immune system is found in the gut (in the form of lymphatic channels). And by keeping the digestion strong and healthy in the summer, these lymphatics stay clean and ready to go when cold and flu season rolls back around in the fall.

So how is a summer cleanse different than other times of the year? The basics are the same. For more detailed reading on how you can benefit from an Ayurvedic cleanse and a basic 7 day home regimen, download our free cleanse Ebook, Ayurvedic Cleansing: Waste Be Gone! . Below are some tweaks that you can apply to customize your cleanse for the summer:

• For your massage, consider Pitta Massage Oil instead of plain sesame, as this will give you the benefits of soothing herbs. Or, for a really cooling experience, try mixing it with coconut oil.

• Add sweet vegetables and greens to your diet. You can do this throughout the summer; during the actual cleanse, be sure to eat them in a cooked form. Enjoy asparagus, beet greens, cabbage, broccoli, celery, cucumbers, kale, collard greens, summer squashes, and bell peppers. Garnish your foods with some yummy cilantro and a touch of coconut. You can also try Everyday Greens to supplement the greens in your diet.

• Make a cooling detoxification tea by boiling ½ tsp each of cumin, coriander, and fennel in 2 cups of water. Add a few leaves of fresh mint for a refreshing treat.

• Also try a cleansing tea made from dandelion greens boiled in hot water. Before drinking, add a little honey and lime to taste if desired. Great for the liver!

• Use supplements to support the tissues where imbalanced pitta tends to build:

• Blood and Skin: Cooling and cleansing herbs like neem and manjistha are great during this season. Try them together in Blood Cleanse.

• Liver: As a predominant part of the cleansing system of the body and the major seat of pitta, the liver is not only affected by physical pitta imbalances, but also mental and emotional pitta imbalances, such as anger and hatred. You can also support a healthy liver with Liver Formula or for and added boost try the powerful effects of Kutki Liquid Extract.

• Intestines: Pitta can accumulate in the intestines, especially the small intestine, which can lead to abdominal discomfort. Amalaki, known for its immune supporting benefits, also has an affinity for cleansing pitta from the intestines.

Once you are done with the cleanse, enjoy the light and sweet things that summer has to offer, including berries and other sweet fruits. Ayurveda recommends that summer is also the time to enjoy the company of friends and family who are also sweet and refreshing; cooling colors like green and blue; soothing yoga and cooling pranayama; and calm evenings in the moonlight. Now doesn’t that sound like just what your pitta needs?
http://www.banyanbotanicals.com/summertime_cleansing

Maximize Your Summer Health

 

Constitution Specific Suggestions for a Cool & Blissful Pitta Season

Light. Fire. Heat. Intensity. It’s summertime! Do you worship long days of bright sunlight? Do you welcome a renewed feeling of lightness and expansive consciousness? Maybe you just can’t get enough of the hot summer temperatures. Or, do you dread the heat and go out of your way to avoid the summer sun? Perhaps a dark, air-conditioned movie theater is more your speed on a hot, summer day.
Summer, like each of the seasons, arrives with its own distinct personality. Depending on your constitution, summer may increase your internal sense of harmony, or it may aggravate one of your innate tendencies. For example, a hot-natured individual who prefers a cool climate may love the winter, but will feel hotter than most – to the point of discomfort – as the heat of summer intensifies. On the other hand, someone with chronically cold hands and feet, who never seems to be able to stay warm in the winter months, will experience exactly the opposite: long, cold winters will be a challenge and s/he will relish the heat of summer. But the seasons need not be an intrinsic source of fluctuating dread and euphoria.
One of the fundamental principles of Ayurveda is that our habits, routines, and dietary choices should ebb and flow with the seasons. We can support an improved state of balance throughout the year by making a conscious effort to live in harmony with the cycles of nature and by regularly adjusting our lifestyle and habits to accommodate the arrival of each new season. While this idea may at first seem daunting, many people find that the recommended seasonal adjustments come quite naturally and that a few simple changes can dramatically increase health and vitality.
In Ayurveda, it is said that like increases like and that opposites balance; this helps to explain why summertime stirs something different in each of us. If you know your constitution, you can actually take even more personalized steps to harmonize your internal landscape with the changing nature of the seasons.
If you are unsure of your Ayurvedic body type, try this Banyan Botanicals questionnaire to help you determine your constitution.
Summer: The Pitta Season
The most striking characteristics of summer – the heat, the long days of bright sun, the sharp intensity, and the transformative nature of the season – are directly in line with pitta, which is why summer is considered a pitta season. And, despite the fact that some climates are exceptionally humid this time of year, the cumulative effect of intense heat is to dry things out, so summer is also considered dry. On a more subtle level, summer is a time of expansion and mobility – traits more characteristic of vata. While there is plenty to celebrate about summer’s unique personality, it’s possible to have too much of a good thing. A summer seasonal routine is aimed at fostering diet and lifestyle habits that will help to prevent the over-accumulation of summer qualities and allow you to enjoy the unique gifts that summertime has to offer.
Negotiating a Blissful Summer: General Recommendations for the Pitta Season
Your primary focus through the summer months will be to keep pitta balanced by staying cool, mellowing intensity with relaxation, and grounding your energy. It may also be helpful to learn to recognize early signs of pitta imbalance so that you can take steps to address those quickly, if they arise. But summer has some distinctly vata characteristics as well, so you’ll also want to stay hydrated, foster stability, and balance vata’s natural expansiveness and mobility with quiet, restful activities. The following recommendations for pitta are appropriate for most people during the summer. For additional considerations specific to your constitution, see the sections addressing each of the seven Ayurvedic body types below.
Pitta Predominant Types
Vata Predominant Types
Kapha Predominant Types
Pitta-Vata & Vata-Pitta Types
Pitta-Kapha & Kapha-Pitta Types
Vata-Kapha & Kapha-Vata Types
Vata-Pitta-Kapha Types

Pitta Season Diet

During the summer, our bodies naturally crave light foods and small meals that are easy to digest because the digestive fire – a strong source of internal heat – disperses in order to help keep us cool (1). Being fully present with your meals while savoring the flavor and texture of your food will help minimize the risk of overeating. Summer is a time to favor the sweet, bitter and astringent tastes and to relish in cool, liquid, even slightly oily foods. This is the best time of year to enjoy fresh fruits and salads. It is also a great time to indulge in sweet dairy products such as milk, butter, ghee, cottage cheese, fresh homemade yogurt, and even ice cream on occasion. All unrefined sweeteners except honey and molasses are cooling and can be enjoyed in moderation during the summer months.
In the way of beverages to beat the heat, enjoy cool or room temperature water infused with mint or lime and a little raw sugar, a sweet lassi, cooling herbal teas such as peppermint, licorice, fennel or rose, or an occasional beer. Iced drinks are best avoided; they disturb the digestive fire and create toxins in the body.
Go easy on sour or unripe fruits, aged cheeses, and heating vegetables and spices such as carrots, beets, radishes, onions, garlic, ginger, and mustard seeds. Try to avoid extremely spicy foods like chilies or cayenne pepper altogether. Also keep in mind that raw vegetables (as in salads) will be better digested if they are eaten at lunch, rather than at dinner. Below is a list of some ideal summer foods (3):
Fruits to Favor

Apples Avocados Berries Cherries Coconut

Cranberries Grapes Limes Mangoes Melons

Pears Pineapples Plums Pomegranates Prunes

Vegetables to Favor

Artichokes Asparagus Beet Greens Broccoli Brussels Sprouts Cabbage

Cauliflower Celery Chard Collard Greens Cucumbers Green Beans

Kale Lettuce Okra Potatoes Watercress Zucchini

Grains to Favor

Barley

Rice, Basmati

Wheat

Legumes to Favor

Adzuki Beans Black Beans

Garbanzo Beans Mung Beans

Split Peas Soy Beans & Products

Oils to Favor

Coconut Oil

Olive Oil

Sunflower Oil

Spices & Garnishes to Favor

Basil Cardamom Cilantro

Coriander Dill Fennel

Lime Mint Parsley

Meats to Favor (if you eat them)

Fish (freshwater)

Poultry (white)

Shrimp

Sweeteners

Maple syrup

Unrefined cane sugar

Turbinado

Pitta Season Lifestyle Choices

Summertime is bursting with vibrant energy and most people find it easier to rise early in the morning at this time of year. This is a natural and beneficial rhythm to embrace. Early morning is also the best time for exercise. Before you bathe, massage the skin with a light coating of a pitta soothing oil, like coconut or sunflower oil, to calm the nervous system and cool the body. Essential oils of jasmine and khus are good fragrances for the summer or you may enjoy a rose water spritz to calm, cool, and refresh your mind.
Dressing in light, breathable clothing made of cotton or silk and favoring cooling colors like whites, grays, blues, purples, and greens will help you counter the intensity and heat. Summer is ideal for spending time in nature, but when you do go outside, wear a wide-brimmed hat and sunglasses to shelter yourself from the intense sun. On especially hot days, there is often an afternoon lull in energy and you may find that a short nap is beneficial.
In the evening before bed, wash and dry the feet and massage them with a light coating of brahmi oil to ground your energy and draw the heat down. It is best to retire by 10 or 11pm to avoid an overly stimulated mind, and lying on your right side will activate the lunar pathway in the left nostril, which is calming and cooling. Also be aware that sexual activity, in excess, can provoke pitta and deplete energy, so cultivate moderation in this aspect of your life during the summer months.

Pitta Season Exercise

Summer can motivate improved physical fitness and it is generally a great season to be active, provided you exercise at appropriate times and at an appropriate intensity. Exercise is very heating and, at this time of year, is best avoided during the heat of the day, especially from 10am – 2pm. Instead, try exercising early in the morning, when the atmosphere is crisp and cool. It’s also important not to push too hard. Ideally, exercise at about 50-70% of your capacity, breathing through your nose the entire time, if you can. Follow your workout with a drop of rose oil to the third eye, throat, and navel to help the body cool down.

Pitta Season Yoga

Breanna takes a pitta-soothing meditation break from the phones in the garden outside the Banyan call center. Photo by Aleia.

Pitta is fiery and intense; you can balance the pitta season by simply adjusting your yoga practice to calm pitta’s tendencies. Allow your routine to be guided by relaxed effort: move gently, fluidly, and gracefully, keeping the gaze soft and the breath stable. Cultivate a calm inner awareness rather than pushing yourself to maximum capacity with precision and sharp muscular effort. Check yourself frequently to ensure that you’re not straining in your practice. Focus on creating a sense of groundedness and flow rather than becoming static in the poses.
Since the solar plexus tends to hold heat, favor asanas that massage, strengthen, and wring out the abdominal region such as cat/cow, cobra, boat, side openers, and twists. Cooling, self-referencing poses such as child’s pose and forward bends are also very beneficial during the pitta season, as are gentle flows such as moon salutation. Always close your practice with a few minutes in shavasana to ground your energy and integrate the benefits of practicing yoga. For instructions on any of these poses and more information on yoga most suitable to pitta season, click here.

Herbal Support for Pitta Season

There are numerous herbs that support the healthy function of pitta that can be especially beneficial during the summer season. Among them are: Amalaki, Brahmi, Bhumyamalaki, Guduchi, Kutki, Neem and Shatavari. For more information on the unique role each of these herbs play, see Ayurvedic Herbs for Balancing Pitta. Many of our herbal formulations also provide support for pitta including Healthy Pitta, Liver Formula, Pitta Digest, Blood Cleanse, Healthy Hair and Mental Clarity.
References
1. Pole, Sebastian. Ayurvedic Medicine: The Principles of Traditional Practice. Churchill Livingston Elsevier, 2006. 51-52.
2. Lad, Vasant. The Complete Book of Ayurvedic Home Remedies. Three Rivers Press, 1998. 64-66.
3. Douillard, John. The 3-Season Diet. Three Rivers Press, 2000. 85-86, 109-117, 130.
4. Lad, Vasant. Ayurvedic Cooking for Self-Healing. The Ayurvedic Press, 2006. 232-238.

How to Get Rid of Your Joint Pain / Arthritis Without Drugs

By Dr. Peter Borten, LAc, DAOM, Acupuncturist and Herbalist at The Dragontree Spa and Creator of Imbue Pain Relief Patch

Wow, it seems there’s a lot to say about joint pain. You can read part one, part two, part three, and part four for background information and many more suggestions for joint pain. Let’s continue our exploration.

Optimize Your Vitamin D Levels.

For decades, vitamin D has been thought of as something of a hormone, with many authorities cautioning against getting too much. As you probably know, all that has changed in recent years, with current estimates putting 60 to 75 percent of Americans in the deficient category. We don’t get outside in the sun much, we wear sunscreen when we do, and it’s hard to get very much of it from food. Also, those who live in the northern latitudes (north of 37 degrees north latitude – or, for that matter, south of 37 degrees south latitude) rarely get exposed to sun that is direct enough to stimulate vitamin D synthesis in the skin. Except during a few months of summer, sun rays that hit the northern states come in at an angle (rather than being perpendicular to the earth) and they have to pass through a lot of atmosphere, which is full of dust that filters the intensity of the light, making it too weak for us to turn it into vitamin D.

Along with a growing recognition of our low levels of this vitamin has come a ton of research showing how critical vitamin D is to our health. Vitamin D deficiency has been linked with low and/or wonky immune function, cardiovascular disease, osteoporosis, depression, gum disease, skin diseases, asthma, diabetes, and, the subject of this article – arthritis.

Low blood levels of vitamin D are associated with an increased risk of both rheumatoid arthritis and osteoarthritis. Studies have suggested a higher incidence of arthritis (particularly rheumatoid) in those living in the north. With rheumatoid arthritis – an auto-immune condition (confusion of the immune system, whereby it attacks the body itself) – this may arise because vitamin D is integral to healthy immune function. (This may also explain why vitamin D deficiency is prevalent in certain other auto-immune disorders, such as multiple sclerosis and psoriasis.) However, an especially interesting revelation of vitamin D research is that receptors for this nutrient appear all over the body – including in the joints. Vitamin D receptors like to be occupied with vitamin D – good things happen when there is sufficient vitamin D to fill them. In the case of our joints, vitamin D appears to be integral to the maintenance of our cartilage. One study on knee ar thritis showed that participants with sufficient vitamin D had significantly less cartilage loss than those who were deficient in D. Cartilage loss is central to the development of osteoarthritis, so vitamin D should be a part of the nutritional regimen of anyone with arthritis.

In addition, when it comes to bone health, vitamin D is instrumental in the absorption of calcium from our intestines. When there is not enough vitamin D, even if we’re eating plenty of calcium, we won’t absorb it. This would lead to low levels of calcium in the blood, but because circulating calcium is vital for cardiovascular and neuromuscular health (including the beating of the heart), the body doesn’t let this happen. Instead, it stimulates glands called the parathyroids to secrete a hormone that causes dumping of calcium from bones into the blood stream. While this is good for the heart, it’s not good for the bones. Most studies show a connection between low vitamin D and osteoporosis. But low doses – like the “recommended daily allowance” (RDA) of 400 international units – don’t seem to help reduce the incidence of fractures. Only big doses, at least twice the RDA, appear to be beneficial in this regard.

As for supplementation, as I mentioned previously, there aren’t many rich food sources of vitamin D. The two primary ones are oily fish and eggs yolks. Eating oily fish is generally a good idea, though some of these fish – tuna, in particular – also tend to be rich in mercury, not a mineral we need more of. Egg yolks are good for you, in moderation, though I recommend only eating eggs from free range chickens. Caged chickens have poor nutrition, and, unsurprisingly, produce eggs that are significantly less nutritious than those from chickens who roam freely and eat grass and bugs. The thing is, even these “vitamin D rich” foods supply only a bit of the stuff. Harvard Men’s Health Watch reported: “You’ll have to eat about 5 ounces of salmon, 7 ounces of halibut, 30 ounces of cod, or nearly two 8-ounce cans of tuna to get just 400 IU. An egg yolk will provide about 20 IU, but since it also contains nearly a day’s quota of cholesterol, you can’ t very well use eggs to fill your tank with D.”

Therefore, most people will choose to take a vitamin D supplement. It’s important to choose vitamin D3 (cholecalciferol) – the form we naturally produce from sunlight, rather than D2 (ergocalciferol), a synthetic form which is less useable by the body. Unfortunately, most fortified foods contain D2. Dose recommendations vary wildly nowadays. Your best bet is to get your blood tested (get the 25(OH)D test). You should not be below 32 (ng/mL); optimal is 50-70. Doctors will often prescribe 10,000 to 100,000 units of vitamin D once a week to correct a verified deficiency. (Since vitamin D is fat soluble, your body can store it and utilize it as needed.) A more common daily recommendation, for both kids and adults, is 35 units of vitamin D per pound of your body weight, up to 5000 units. Please ask your healthcare practitioner what is the best amount for you.

According to Dr. James Dowd of the Arthritis Institute of Michigan, and author of The Vitamin D Cure, vitamin D works best when we have adequate amounts of potassium,
magnesium, and calcium in our diet. So, eat plenty of vegetables while you’re at it.

Please feel free to leave comments on our blog. We love to hear people’s stories and feedback.

Be well,

Dr. Peter Borten

Quinoa, Red Pepper & Cucumber Salad with Avovado and Lime

From Yoga Journal-August 2012

1c quinoa
1 garlic clove, pounded to smooth paste with pinch of salt
1 large shallot, finely diced
1 jalapeno, seeded and finely diced
3.5 T fresh lime juice
1/2 c olive oil
1 medium red pepper, halved, seeded and diced
1 small cucumber, peeled and seeded, cut into 1/4 inch dice
1/2 c cilantro, roughly chopped
2-3 ripe avocados

1. Bring a large pot of water to boil. Cook quinoa until tender...approx 12-15 minutes.. Drain and allow to cool.
2. Put the garlic, lime juice, shallot and jalapeno in a small bowl and allow to sit for 5-10 minutes.  Add the oil and whisk to combine.Add more salt and or lime juice to taste.
3. Put quinoa, red pepper, cucumber, and chopped cilantro in a bowl. Drizzle half of the vinagrette into the bowl and fold to combine. Taste and add more salt/lime juice to taste.
4. Arrange the sliced avacado on top. Drizzle the remaining vinagrette.

Enjoy! This was quite tasty and was a great lunch for me!

Space

"What is always important is that we never try to force anything in situations where there seems at first to be no way to move. We must create space for ourselves, for the mind, whether it is through surrender, or with the aid of the breath, or approaching a teacher or friend, or paying attention to our sense - whenever there is confusion in our minds we must try to create space. Ways and means can always be found for overcoming the obstacles we meet." - Desikachar ♥

My fellow yogini, Marianne posted this on facebook a couple days ago and it really spoke to me. I speak of this often in my yoga classes when I talk about the balance in yoga of force and effort versus surrender. We often think that by more effort and force, we can get deeper in a pose or open a space in our body that feels really tight. Sometimes, we have to just let the "space" happen at its own pace and in its own way. Progress is not always made in giant leaps and bounds each time, but if true space can occur as we approach our practice with that balance of effort and surrender then we allow change to happen on many different levels and on a much deeper scale.

This is true I seem to find out in life as well. We can force outcomes but rarely the result is what we intended. Sometimes taking a pause and allowing for space is just what we need to reset and gain perspective.  Sometimes the obstacle when met without resistance seems to dissipate in unusual ways. I never seem to find that resistance and forcing of anything eliminates the problem. 

I guess the lesson in all is that space although seeming to be inconsequential can be the most powerful tool we posess. 

“Zero Trans Fats” – Don’t Be Fooled

Posted by: John Douillard DC | June 26, 2012

Did you think that Trans Fats were one health concern you didn’t have to worry about anymore? Sadly, it isn’t true.
On January 1, 2008 the FDA issued a regulation that requires manufacturers to list trans fats on the nutrition facts labels of packaged foods. Overnight, almost every chip, cracker, cookie and croissant that was once loaded with trans fats was now inaccurately labeled “zero trans fats.”
Please do not be fooled. “Zero Trans Fats,” according to FDA standards, does not actually mean zero, and most Americans are still consuming significant amounts of hidden, in the FDA’s own words, “extremely toxic,” trans fats.
Read on to find out more about the hidden trans fats in your diet and the damaging effects they may still be having on your health!

________________________________________________________________

Article-At-A-Glance

Though labeling of trans fats has been strictly regulated by the FDA, exceeding the limit of “safe consumption” is very easy to do, and most Americans more than double this amount daily.
Though no longer listed on labels, trans fats are still hidden in many restaurant and packaged foods—even those that line the shelves at health food stores.
Additionally, you may be creating trans fats in your own kitchen!
Trans fats are molecularly different from beneficial natural fats. Know how they are different and why the molecular structure of trans fats makes them detrimental to your health. Learn how to avoid them in packaged foods, and in your kitchen.

Dangerously Over the Limit

According to the Harvard School of Public Health, trans fats kill tens of thousands of Americans each year, and they recommend that consumers completely avoid them.
The American Heart Association deems 2.0 grams per day to be the limit for safe consumption of trans fats.
According to the FDA, however, the average American still consumes 5.6 grams of trans fats per day, and according to the American Heart Association (AHA), average daily consumption may be over 12 grams a day.

Are They Really That Bad for You?

“Trans fat is, gram for gram, twice as bad for your cholesterol score as saturated fat,” says Meir J. Stampfer, MD, professor of epidemiology and nutrition at the Harvard School of Public Health.
In fact, trans fats are so bad for the heart that, according to Dr. Stampfer, if you replaced just 2 percent of the calories in your diet that now come from carbohydrates with trans fat, your risk for heart disease would skyrocket by 93 percent!
According to researchers, trans fats are to blame for anywhere from 70,000 to 288,000 heart attacks (fatal and nonfatal) in Americans each year.

The Math

According to the 2008 FDA regulation on trans fat labeling, a product may have less than 0.5 grams per serving and still be advertised as “zero trans fats.” As mentioned above, the American Heart Association suggests eating no more than 2 grams of trans fats per day.
In other words, just over 4 servings a day of certain packaged foods, which may not even list trans fats on the label, will put you over the recommended safety limit.
You may be thinking that you hardly ever eat four packaged foods per day, but remember, serving sizes are often deceptively small in processed foods, and it’s easy to eat two or three servings without realizing it.
Exceeding the 2 gram limit is very easy to do. Most folks exceed the safe range eating multiple serving sizes of a “zero trans fat” bag of chips, crackers, or a handful of cookies. Keep in mind that even health food store brands may contain these harmful fats.

The Hidden Trans Fats

While the FDA has demanded trans fat labeling for packaged foods, no labels are required for foods served in restaurants.
Trans fats abound in fries, buns, muffins, chips, and baked goods at restaurants, coffee shops, and most everything in a fast food chain. These hidden trans fats are not listed anywhere, and restaurants are not required to disclose the trans fat content of the food they serve in any other way, making it impossible to know if you are ingesting it.
For the record, most fried foods and foods cooked with oil in restaurants are loaded with trans fats, as are most baked goods.

What is a Trans Fat?

Trans fats are molecularly different from naturally occurring beneficial fats, causing them to behave differently on the shelf and in your body:
Trans Fats

• Man made trans fats stick and clump together and cause heart disease.
• Are very stable and have a long shelf life.
• Are indigestible and cause liver congestion and arterial damage.
• Raise bad LDL cholesterol and lower good HDL cholesterol.

Good Fats

• Beneficial natural fats don’t stick or clump inside the arteries and tissues of the body.
• Are essential for the structure of the cell wall.
• Are loaded with essential omega 3 and 6 fatty acids that humans must get in the diet as our bodies do not produce them.

The Details

In nature, most fatty acids occur in what is called the cis-configuration (good fat) rather than the trans-configuration (mostly bad fat). Molecularly speaking, the double bonds on a cis fatty acid are always on the same side of the chain. The hydrogen atoms in these bonds repel each other, forcing the fatty chain to bend or kink. This kink keeps the fats from stacking, sticking or clumping together. Imagine trying to stack bent logs—no matter how hard you try, they will never stack closely enough together to not have any space in between.
Because of this, the cis fatty acids don’t clump or stick together and thus stay thin and do not clog arteries. Moreover, they are essential as building blocks for the cellular membranes.
Trans fatty acid chains, which are mostly man made, have their double bonds on the opposite sides. The bonds do not repel in this case, keeping the fatty acid chain straight as compared to the more natural bent cis-configuration. These straight fatty acid chains stack easily, tending to clump and stick together more easily than the cis-configurated fats. Back to our log analogy, just as straight logs will stack closely, trans fats will naturally stick, clump, and become hard.
Sticky or hard fats are much harder for the body to process, thus raising bad LDL cholesterol and lowering good HDL cholesterol. In this way, they are directly linked to cardiovascular risk.

Three Types of Trans Fats

(1) The worst type of trans fat is the synthetic form that is created as a result of oil hydrogenation. Hydrogenation is a process of driving hydrogen atoms into a fatty acid to saturate the fat with more hydrogen atoms to make it more stable, thus giving the oil a longer shelf-life.
The more saturated the fat, the stickier it becomes and the more challenging it is for the body to digest. These man-made saturated trans fats have a longer shelf life, are more stable, more solid, and much less digestible.
(2) A second structural type of trans fat is produced at very low levels when foods, especially meats and oils, are overheated or charred. They are also harmful. This is why it is recommended not to eat the skin of a chicken, or cooked fatty meats. This is also why the only truly safe oil to cook with is coconut oil, and small amounts of butter and ghee.
(3) A third type of trans fat is naturally-occurring. Low levels are found in butter, dairy and some meats. These low levels of trans fats are considered safe.

Where to Look for Trans Fats

Here is a partial list of foods containing synthetic trans fats:

• Baked Goods: almost all have trans fats (due to hydrogenated oils)
• Bread: almost all have trans fats
• Butter: has a safer, natural trans fat
• Cakes & Frosting: almost all have trans fats
• Cereals: some have trans fats
• Candy: most have trans fats
• Cookies: almost all have trans fats
• Crackers: some have trans fats
• Fast Foods: almost all have trans fats
• French Fries: almost all have trans fats (in oil)
• Fried Meats: almost all have trans fats (in oil)
• Ice Cream: some brands have trans fats
• Lard: some brands have trans fats
• Margarine: most brands have more than 35% trans fat
• Peanut Butter: some brands have trans fat
• Pies: almost all have trans fats in dough
• Pizzas: almost all have trans fats in dough
• Popcorn: almost all have trans fats in oil
• Potato Chips: almost all have trans fats in oil
• Puddings: almost all have trans fats
• Vegetable Shortening: almost all have trans fats

Suggestions for Cooking at Home

- Water saute veggies (use water instead of oil as the lubricating agent) and add oil at the table.
- Try baking oil free muffins and breads.
- Dry roast veggies and, if desired, dress with oil once they come out of the oven.

Conclusion

Just when we thought the FDA had eliminated Trans Fats, we find out they still loom large and we must, once again, take our health into our own hands. Buyer, Please Beware: cooked-oil-derived trans fats are a recipe for disaster, but easily avoided once you are aware of where they hide.
Sources:
1. 2008 FDA Trans Fat Label Regulation
2. American Heart Association (AHA) Trans Fat Safe Ingestion Limit
3. Harvard School of Public Health; Meir J. Stampfer on Trans Fats
Comment via Facebook:
How has this article helped you? Note: Please keep dialogue constructive. We cannot give personal health advice and you may not get a response. If you have questions please contact us by email or phone. Your comment will only show up on your Facebook page if you leave the "Post to Facebook" box checked when you click "Comment"

Tags: cholesterol, diet, food safety, healthy fats, heart health, holistic health, trans fats

Challenge for the Week-Start Green

Lately, you will notice a lot of my posts are on green smoothies and juicing and the benefits of an alkaline diet. Now that summer is technically here, those of us that try to "eat with the seasons" can enjoy all types of fresh produce that is local. One great way to get more veggies and fruits is to start with them in the morning instead of waiting until dinner to notice that you have had 1/2 serving of each.  My philospohy with this is to try to add them wherever you can so that you make it achievable.

Breaking the fast of the night's slumber is important to do the right way. Starting off your day with a healthy breakfast can be such powerful fuel for the day. It is like filling up your gas tank. Do you want to fill it with sugar and acidy breads and dairy or with alkaline greens which have so much energy that you can tap into now? My challenge for you is to start green. Try a smoothie or green juice right after your hot water in lemon drink. If you need more fuel then perhaps follow with some  steel-cut oatmeal, nuts or something that is nutrient dense. 

Here are my 2 green start recipes for the week:

The Healthy Green Drink
1 bunch watercress
1 green apple
1 lime peeled
1/4 cucumber
4 mint leaves
1 banana (optional)
Fill blender with ice or water and add ingredients.

* Watercress adds a nice spiciness while the mint and cucumber cools it down. Watercress is high in iron, iodine, vitamins A, C and E and folate.

The Liquidate
2 c dandelion greens
3-4 dates (pitted)
2 tsp raw almond butter
1 c coconut water
1 c blueberries (frozen or fresh) * can sub raspberries
 Add first two ingredients. Blend until smooth, adding water and coconut water as needed. Add fruit and almond butter.
* Note this one is a good liver purifier! Dandelion greens are rich in beta-cartene, vitamin A, fiber, Potassium, Iron, calcium, magnesium, B vitamins, and was ranked #4 is the most nutrient rich green veggie. It is knows as the disorder herb!

I also add to all my shakes: Maca powder, bee pollen and flax oil. Maca tastes similar to a malty taste. I found all my greens at New Seasons Market.

Try the challenge and let me know how you feel. :)

Additional Classes week of June 25th

Hi everyone!
This week I will be teaching:
Monday Yoga at Beaverton at 7:30p
Wednesday Bodypump at Tansasborne 5:30a
Friday Bodypump at Downtown 6:00a
Sunday Bodypump at McLoughlin 8:30a and Yoga at Hollywood at 6:30p

Hope to see you there!

Inspirational Wisdom From The Bhagavad Gita

 

By Chloe Park

If you’re willing to stand tall with your head above the crowd, someone is bound to throw a tomato at you. It’s just the way that it is. There will be people that love you, there will be people that hate you, there will be people that could care less and be completely neutral towards you. That’s just life. When you know what you’re doing is authentic and truly you, please do let the words of criticism slide right off your body—don’t even let it into your field. You’re doing what you’re doing, you’re living your life, because it’s your duty and your right, to live the life you choose, to fully be yourself, not in condition to the praise or the haze from any outside forces.

In Letters to a Young Poet, Rainer Maria Rilke writes:

"Nothing touches a work of art so little as words of criticism: they always result in more or less fortunate misunderstandings. Things aren't all so tangible and sayable as people would usually have us believe; most experiences are unsayable, they happen in a space that no word has ever entered, and more unsayable than all other things are works of art, those mysterious existences, whose life endures beside our own small, transitory life."

What that means is this: Your judgment, your opinion, your criticism of what you experienced of others on the most surface level of reality—think twice before it comes out of your mouth—especially if you weren’t asked for it. C’mon, wake up. Who are you to judge another? Are your words serving the greater good for all or is it serving the validation of your ego? Is it coming from your heart? Are you doing a disservice or service with you words?

I’m strong and have an abnormally fierce will. I know that. Although, I also have my moments when things get to me. I get annoyed, I get frustrated and time to time, I get disheartened. I’m sensitive. I’m a yogi. I’m a human and I have yet to meet a perfect human. So yo, give one another some damn slack.

The Bhagavad Gita is my go to for wisdom and guidance. While you trek along this journey of your dharma, you will come across many different situations that will, no doubt, challenge you. Stay true to you and your work. Stay grounded and centered within your internal domain. The whimsical fancies of others thoughts and opinions, listen, receive what resonates and throw away the rest. Let it roll, let it roll. You just keep on doin’ your thing and always always—remember Arjuna.

The following scriptures are from The Bhagavad Gita, translation by Winthrop Sargeant. Gandhi would go to the Gita for solace and support in times of grief. Amazing what books and the power of the written word is capable of speaking. Live your dharma, live your Truth! Do what makes you happy and anything and anyone who do not support you in your pursuit of your bliss, well, they’re the ones who are missin’ out. HAVE FUN AND ENJOY EVERY MOMENT OF THE JOURNEY!

II:31

And, perceiving your own caste duty,

You should not tremble.

Indeed, anything superior to righteous battle

Does not exist for the kshatriya.

II:47

Your right is to action alone;

Never to its fruits at any time.

Never should the fruits of action be your motive;

Never let there be attachment to inaction in you.

II:48

Fixed in yoga, perform actions,

Having abandoned attachment, Arjuna,

And having become indifferent to success or failure.

It is said that evenness of mind is yoga.

III:19

Therefore, constantly unattached,

Perform that action which is your duty.

Indeed, by performing action while unattached,

Man attains the Supreme.

IV:17

One must know the nature of action,

The nature of wrong action,

And also the nature of inaction.

The way of action is profound.

V:24

He who finds his happiness within,

His delight within,

And his light within,

This yogin attains the bliss of

Brahman, becoming Brahman.

XVIII:47

Better one’s own duty, though imperfect,

Than the duty of another well performed,

Performing the duty prescribed by one’s own nature,

One does not incur evil.

Published June 15, 2012 at 8:20 AM

 

About Chloe Park
Chloe Park is an artist, holistic healing practitioner and yoga and meditation instructor. She is currently living on the island of Bali, Indonesia to share her message: unconditional love and self-healing. She uses the medium of writing, holistic healing, yoga and meditation to help all those along the Path to find harmony with mind, body and spirit. Receiving the blessings from Baba Ram Dass, Ammachi and Dr. Paul Muller Ortega she is devoted to facilitating the space for Healing, Love and Truth. Her intention with her writing is to offer Q and A for all those who are engaged in the dialogue. May we all wake up together.
Website: chloeparkhealing.com
Facebook: chlodactle

Alkaline & Acidic Foods Chart: The pH Spectrum

By MindBodyGreen

MBG wellness expert, Kris Carr gave us a great introduction to pH, now check out this informative chart on the pH spectrum, which summarizes what foods are acidic or alkaline forming.

What do you think?

Published June 15, 2012 at 9:00 AM

How to Make the Perfect Green Smoothie

1. Choose Your Leafy

Greens (Spinach, Kale, Chard, etc)

2. Pick A Couple More

Alkaline Veggies (avocado, cucumber, celery, lime)

3. Choose Your Fruit (I recommend a small amount of: strawberries, blueberries, banana)

4. Choose Your Liquid (hemp, almond or rice milk, coconut water, water)

5. How about some nuts? (almonds, brazil nuts, peanuts)

6. Add Some Seeds and/

or Superfoods (goji berries, spirulina, maca, Vitamineral green powder, algae)

7. Maybe throw in a bit of oil (coconut or flax)

8. Add a little sweetness (limit this as well and elminate if possible: honey or dates)

Enjoy!

Qi Gong Classes on Saturdays

I have recently met an acupuncturist, Roberto Masferrer that I like. He is offering free Qi Gong classes Saturdays at 9a at Gabriel Park. This class runs June 16-August 25th( No classes on July 7th). You meet in the SW Community Center Parking lot located at 6820 SW 45th Ave. He also offers acupuncture, shiatsu massage, tui na massage and home visits. Check him out at www.kumoacupuncture.com

Qi Gong is a standing, moving meditation that helps to balance and nourish all the organs and meridians in the body.  This is considered a Chinese healing approach for thousands of years. It is suitable for all ages and conditions.

I plan to attend this Saturday. Maybe I will see you there!

Fall Yoga Retreat

I am working on a weekend Fall yoga retreat and want your ideas. Normally, I would go to the Oregon Coast for a weekend. What do you think or want? Do you have ideas? When is good for you?
Comment on this post or email me!
My thoughts are a Friday-Sunday retreat where you can arrive early evening for a yoga practice and dinner. The retreat would end on Sunday afternoon.
I want to hear from you!
:)

Change it up!

Lately, the theme for me is to "change it up"! Do you ever feel stagnant with your workouts, your goals, your daily routine, your relationships? I sure do. As I have started my new job and am able to focus more on my personal workouts and fitness, I have noticed that I have become a creature of habit. I tend to do the same things week after week and after some time...they just don't deliver the same results. I have decided to shake it up a bit.

Today, I trained with one of the trainer's at the Hollywood 24 Hour Fitness (Jonathan). Being a personal trainer myself I really never have done this because I figure "I know what I am doing. I can just make up my own workout". Problem is that we never push ourselves the same that someone else can. This is true with my yoga. My home practice is a joke compared to the effort I put forth in a class. Well, this was apparent today when the trainer kicked my *#@^! Wow! He pushed me way beyond my comfort zone and it felt good to shake things up. It felt good to see where my mind wanted to say "enough" although my body could obviously go on. It also felt good to dance in the unknown and not be in control of my workout. I said stop and he said go on. I had to surrender and just go for it...and I could do it.

No one likes change and habit can feel good because we know it. Nothing sparks a fire like change and uncertainty and a fresh challenge. So, maybe you can "shake something up" this week. Here are some ideas:
-Try a personal training session
-Try a new workout (new class, new yoga teacher/style)
-Try a new activity for fun (dance lessons, take a class on a topic that interests you, read a different type of book, invite a friend to lunch that thinks different than you)
-Challenge yourself to do something that has always inspired you and go for it
-Write down a new goal and a plan to get you there and start. Try to make it a short term goal.
-Make a comittment to try to do something for one week. Ex: Drink 8 glasses of water, give up sweets, give up dairy, eat 1 additional serving of veggies each day, call one friend or family member each day to catch up, give up tv for a week or computer time and do something else.
Good luck!

All-Natural Yoga Mat Cleaning Recipe

By Jennifer White

Ever since I started taking Baptiste-style yoga classes, I’ve noticed how much stronger I’ve gotten. I’ve also noticed how much more I need to clean my mat.

Taking care of your sticky mat is just good hygiene no matter how you practice your asanas, but when you drip a lot of sweat onto that sucker, you really should be cleaning it every time you roll it up. So I did some homework and began making my own, all-natural antibacterial mat cleaner. As I prepare to make my second batch, I’ve decided to share this recipe with you since I really love using it.

First of all, you’ll need to go shopping and pick up a few supplies. I promise that nothing is expensive. The most I spent on one product was $6.99 for my tea tree oil, and that will last for several batches (as an added bonus, I’ve also been using it on my skin). Make sure to pick up a jug of distilled water for your base; cutting it with white vinegar or witch-hazel is optional. Essential tea tree oil is a must. I chose Eucalyptus oil for my blend because I’m fickle about Lavender, but either one is a great. You could even get all three if you want and blend them together, but the tea tree oil should be your primary.

This recipe is variable, so play around and see what you like. I was going mainly for something that just plain works, and also for something that smells fresh and clean but that fades quickly since I’m sensitive to smells (a migraine trigger for me, so I don’t like strong scents around me during my practice). The following fits this bill.

Jennifer’s Tea Tree Yoga Mat Cleaner

• 1 cup distilled water
• Vinegar or Witch-hazel, optional
• 10-15 drops tea tree oil
• 6-10 drops eucalyptus oil (or lavender)

I was definitely overly generous with my oils in this ratio, and I wasn’t disappointed. Feel free to mess around with your recipe and share some other ideas as comments below.

One fun tip is that I went to my local Ulta store, found an empty travel hairspray container for less than $2, and it fits perfectly in my mat bag to take with me to class. I also keep a larger spray bottle made from the same batch in my yoga room at home. If you have time for your mat to dry, you can saturate it and then let it air dry, or spray a small amount and wipe it off well if you’re rolling it up and dashing out of your studio.

Good luck and have fun with this recipe. I hope you get the same kick out of using your homemade mat spray that I have. A huge perk is that I honestly think creating something even as simple as your own custom-blended mat cleaner can lead to a creative streak you might not realize you had in you. Enjoy!

Published June 11, 2012 at 2:00 PM

 

About Jennifer White
Jennifer S. White has practiced many styles of yoga since discovering an early morning PBS show at age 15. She blended these various styles into the playful and challenging vinyasa yoga that she teaches. Her love of being outdoors combined with her interest in rocks and minerals led her to obtaining a Bachelor’s degree in Geology. A born-and-bred Ohioan, Jennifer has lived in New Mexico and the Philadelphia area. She currently resides in Akron, OH with her husband (and childhood sweetheart) and small daughter. Her passion for yoga is only equaled by her passion for writing.

Sun Protection: New Options, New Research

Posted by: John Douillard DC | June 7, 2012

How much faith do you put in your sunscreen?
According to a new report released by the Environmental Working Group (EWG), there is surprisingly little proof that sunscreens prevent most skin cancers! (1)
According to the International Agency for Research on Cancer, “Sunscreens should not be the first choice for skin cancer prevention and should not be used as the sole agent for protection against the sun.” (IARC 2001a)
Find out which sunscreen ingredients you MUST avoid, and learn some natural and dietary strategies to protect your skin from the sun.


____________________________________________________________________
Article-At-A-Glance
New research reports that sunscreen does not protect against the majority of skin cancers. Bolster your sun protection with alternative methods, and in cases of prolonged exposure, look for the safest sunscreens:

• Go “Non-Nano”
• Avoid retinol and retinyl palmitate in sunscreens
• Boost your Vitamin D3 internally
• Use clothes, hats and shade as your best defense against sun damage
• Increase your skin’s resiliency with specific foods and our Luscious Mango Body Butter

____________________________________________________________________
According to the EWG report cited above, a wide range of public health agencies – including the FDA – have found very little evidence that sunscreen prevents most types of skin cancer.
In fact, the FDA has proposed prohibiting the sale of sunscreens with an SPF value greater than 50+, “because of the absence of data demonstrating additional clinical benefit.” (FDA 2011a) In other words, just because a sunscreen has a high SPF, it may not mean that it is providing any additional protection against the sun.

Sunscreen Does Not Protect Against All Skin Cancers

Studies do show that regular sunscreen use reduces the risk of squamous-cell carcinoma (SCC), but not necessarily that of other types of skin cancer. Squamous-cell cancer, a slow-growing, treatable disease, is estimated to account for just 16 percent of all skin cancers.
Of the remaining cancers, 80 percent are basal-cell carcinoma and 4 percent are malignant melanoma, according to a review published by the American Cancer Society. (Greelee 2001)
The International Agency for Research on Cancer (IARC) has concluded that:

• Sunscreen use may decrease the occurrence of squamous-cell carcinoma.
• Sunscreen use has no demonstrated influence on basal-cell carcinoma.

In intentional sun exposure situations, such as staying outdoors for long periods of time, sunscreen use may increase the risk of melanoma. (IARC 2001a, Autier 2009)

To Nano or Not to Nano

While conventional zinc oxide and titanium dioxide are generally considered safe, consumers complain of the “white nose effect”- an unsightly white film left on the skin. As a result, in typical American fashion, the sunscreen companies processed these mineral sun blocks into microscopic particles, called nano particles, – which result in no white residue – voila!
Researchers mostly agree that these nano particles will have a toxic effect if they penetrate the skin. While the EWG has not found studies stating that these nano particles do, in fact, penetrate the skin, Jonathon Wright M. D. has pointed to some alarming research in his well respected Nutrition and Healing Newsletter:

• Researchers at UCLA stated that it is probably accurate to regard nano-material as potentially hazardous waste until proven otherwise.
• Studies using colon cells exposed to nano particles of zinc oxide showed the nano particles to be twice as toxic as non-nano zinc oxide, the particles of which are just too big to penetrate the skin.
• In 2010, human in vitro skin cells were deeply penetrated by nano sized titanium dioxide, not just through the skin but all the way to the nucleus of the cell.

Solution: Go “Non-Nano”

Because many manufacturers are proud to advertise their nano particle sunscreens, they are typically easy to spot on a label. At the same time, many health-conscious sunscreen manufacturers are equally willing to label their sunscreen as “non-nano”.

Look for sunscreens with Non-Nano Zinc Oxide (also found in most diaper rash creams). Non-Nano Titanium Dioxide would be the second choice, as the degree of its safety is still unclear.

Vitamin A, a Common Sunscreen Ingredient, May Speed the Development of Cancer

According to the 2012 EWG report, (1) data from an FDA study indicates that a form of vitamin A, retinyl palmitate, may speed the development of skin tumors and lesions when applied to skin in the presence of sunlight (NTP 2009). This evidence is troubling, because the sunscreen industry adds vitamin A to 25 percent of all sunscreens.
Vitamin A is used in sunscreens as an anti-oxidant that slows skin aging. While that may be safe for lotions and night creams used indoors, the FDA recently conducted a study of vitamin A’s photocarcinogenic properties – studying the possibility that it may promote cancerous tumors when used on skin exposed to sunlight.
In the FDA’s one-year preliminary study, tumors and lesions developed more quickly in lab animals coated in a vitamin A-laced cream than animals treated with a vitamin A-free cream.
Solution: Avoid retinol and retinyl palmitate in sunscreens.

The EWG recommends that consumers avoid sunscreens with vitamin A. On product labels, it often appears as retinyl palmitate or retinol. Look for these ingredients on the label and avoid products that contain them.

Do Sunscreens Do More Harm than Good?

There is no doubt that sunscreens will protect the skin from harmful free radical damage from the sun’s UV radiation. However, sunscreens also produce free radicals that can damage the skin from both the active and inactive ingredients. When they break down under the heat of the sun, these harmful free radicals can be trapped on the skin for hours. The EWG put out a list of sunscreen chemicals that are considered safe and those that should be avoided.
Sunscreen ingredients with the highest concern for exposure and toxicity:

• 4-Methylbenzylidene camphor (4-MBC)
• Benzophenone-3 (oxybenzone)
• 3-Benzylidene camphor O
• Octyl methoxycinnamate (OMC)
• Padimate O

See the full report at EWG.org.
Sunscreen ingredients with the lowest concern for human exposure and toxicity:

• Avobenzone
• Mexoryl SX
• Octisalate
• Tinosorb M
• Tinosorb S

Note: Non nano zinc oxide may also be considered safe. Non nano titanium dioxide may also be safe but research is not conclusive.

Sunscreens Block Cancer-Protecting Vitamin D3

The main source of vitamin D3 is from sunshine. Regular use of sunscreens can block the production of vitamin D3 on the skin. Vitamin D3 strengthens bones and the immune system, reduces the risk of various cancers (including skin, breast, colon, kidney and ovarian cancers) and regulates at least a thousand different genes governing virtually every tissue in the body.
For more information on the health benefits of vitamin D3, please see my past newsletters
When using sunscreens, it is important to know your vitamin D3 levels. Some people can make enough vitamin D3 from 10 to 15 minutes of unprotected sun exposure several times a week. Many others cannot. The amount of time needed to produce enough vitamin D3 depends on the individual’s age, skin tone, the intensity of sunlight, sunscreen use, time outdoors, and skin cancer risk.

Solution: Boost your Vitamin D3

Experts agree that the most beneficial range for vitamin D3 in the body is 50-80ng/ml, which must be determined by a blood test. Read more about our:

• Home Vitamin D3 Test Kit
• Liquid Sun – Vitamin D3
• Vitamin D3: How much should you take?

A Natural Dietary Sunscreen

In an uncontrolled trial, researchers found that taking 50,000IU of vitamin A orally, two days to two weeks before sunshine exposure, helped to increase the length of time before the skin became pink or burned. (2)
I am not suggesting that you take such large amounts of vitamin A in supplement form, as the RDI is only 4-5000 IU, but this is a very easy dose to achieve from foods rich in beta-carotene. More than half of the beta-carotene in foods is converted into vitamin A. Here are some of the highest dietary sources of beta carotene, in just 3.5 ounces of each food:

• Spirulina – 250,000 IU
• Blue green algae – 70,000 IU
• Wheat grass – 66,000 IU
• Chlorella – 55,000 IU
• Carrots – 28,000 IU
• Sweet Potatoes – 26,000 IU

Alternatively, you can eat 3.5 ounces of beef liver and get 44,000 IU of real, already converted vitamin A.

Ayurvedic Sunscreen

In India, to help folks cope with the hot sun, Ayurvedic doctors formulated herbalized oils and butters to protect skin and build its natural resiliency.
According to Ayurveda, increasing the skin’s resiliency is more effective than simply blocking out the sun.
In 1996, I started working with a natural pharmacist to create such a product. LifeSpa’s Body Butter is a combination of mango, shea, avocado and other butters cooked with organic herbs, all of which have natural sun protective properties and/or support the health and natural function of the skin.
Body Butter, now with topical vitamin D, is a natural sunscreen that appears to have a cumulative effect on helping the skin function as a healthy organ and protect itself against the elements. It has a low SPF, which means it is most effective with frequent applications. New research shows that all sunscreens, no matter how high the SPF, should be re-applied every 60-90 minutes, as they do break down.* Studies show this to be true even with sunscreens with an SPF of 50.
Patients tell me that Body Butter works best when used consistently for 1-2 weeks before sun exposure. In addition, Body Butter may help restore your skin’s natural elasticity, which helps your skin look and feel more youthful.

Final Recommendations

I recommend avoiding extended sun exposure. Use clothes, hats and shade as your best defense against sun damage. Then use a natural sunscreen with a lower SPF and apply it more frequently*. If you experience extreme exposure or have delicate skin, use a non-nano zinc oxide as a block*.

Click here for more information about LifeSpa’s Body Butter

For more information about sunscreens see my past sunscreen video-newsletters:
Sunscreen – The Truth About It
Don’t Be Fooled By Your Sunscreen – Optimize Sun Exposure with Safe Sunscreens
Is Your Skin Thin, Saggy and Wrinkled – Topical Vitamin D

Sources:
Much of the content in this newsletter has been excerpted from:

1. http://breakingnews.ewg.org/2012sunscreen/sunscreens-exposed/sunscreens-exposed-9-surprising-truths/
2. Nutrition and Healing, Jonathon Wright MD. Vol 19, Issue 2. April 2012

Strawberry Avocado Hemp Smoothie

Strawberry Avocado & Hemp Smoothie {elephant Tuesday’s}

Posted on June 5, 2012by Caley Alyssa

As posted on elephant journal
I have an unhealthy obsession with avocados. I eat them almost every day, in any way I can…smoothie, hummus, salad, wrap, or the good old go-two guacamole.
Adding 1/2 avocado to a smoothie first thing in the morning is an awesome way to start out your day. It makes any smoothie super thick and creamy, curves your appetite all morning, and gives you tons of good fats to use as energy for whatever your day has in store…morning yoga class, run, walkin’ the pup! It’s a extra special added bonus when you can combine avocado’s with protein, like Hemp. This is a raw, vegan (non-animal) source of complete protein and packs a ton of nutrients to boot including fiber and essential fatty acids.
Eating protein and fats together in a meal can stabilize blood-sugar levels that would normally be spiked from carbohydrates, and make your body switch from glucose burning metabolism to a fat burning metabolism. This protein/fat combo is actually best in the winter time when your body needs to store the excess fat and protein for warmth and energy, but in a cooling smoothie mixed with fresh strawberries, it can work well in the summer too!
Now, go get ‘em, Tiger!
Ingredients:

• 1/2 avocado
• 6-10 fresh strawberries (green included)
• handful of your favorite greens (I used spinach as I had some on-hand from the Bloomsdale Salad)
• 1 scoop Ruth’s Foods Hemp Protein Powder
• 1/2 cup coconut water
• 3 ice cubes
• optional: vanilla/vanilla bean, honey, agave

Directions:

1. Blend.
2. Give Thanks.
3. Enjoy!

Balancing Effort and Surrender

So often I come to my mat with my own personal struggles tagging along. Funny how we can work out some of our issues on our mat! Lately what has been on my mind is finding that balance of surrender and effort. I tend to lean towards the effort and the strength part. For me if I can just try harder, if I can just push a little further, if I just do a little more then surely I will get this pose or figure out this problem or get what I am striving for. Often times this can work but not always to our advantage. Effort is wonderful and we surely need some austerity when we come to our mat. Hard poses or poses held so that they become difficult require effort to sustain. Coming to your mat when you would rather skip or just don't feel it but you come anyway..that requires effort. Let's face it practicing yoga requires effort and strength and power and energy at times. But, too much of this can leave us feeling depleted and tired. We can "run out of steam" and where does that lead us...well right to the next topic..Surrender.

Surrender, requires not a lot. It requires more of our mind to let go and allow what is to be without having to change it. It is ease, it is lightness, it is a deep breath..it is not so easy for some of us. It is going for that challenging pose and then allowing it to happen or not to happen. It is getting into that long hold of a pose and just being there without trying to make it easier, harder or anything other than just the pose. It is the relinquishing of that strong forceful energy and the moving and flowing of that more gentle, nourishing energy. It though cannot be everything because in excess this turns us into mush. We come to our may and just go through the motions. It can make us feel like just "giving in or giving up". It makes us compromise..."It is ok if I do not challenge myself because after all it is yoga and I don't have to do anything hard." Maybe so but some days our practice needs a little balance and dance between the two.

Most days we need to come to our mat with energy and the drive of potential. We come to create and to see what the present practice will bring to us. But then as we begin we pause and allow the practice to unfold. This requires us to set aside our ambition and desires perhaps and just be in our bodies. Accepting that some days are not our best days..we may fall out of balance in every pose or we may have the most grounded and rooted practice ever. We don't know or care, we are just in the practice and whatever unfolds is just right. We cultivate contentment in what is.

So, as I notice my tendency to push in my life and force outcomes I stop and remember that surrender aspect. Maybe I do my best and give effort towards my intentions and then gracefully bow to the karmic forces of my life as it unfolds and try to cultivate that contentment in what is for now. After all it is all a dance...

Contentment comes as the infallible result of great acceptances, great humilities--of not trying to make ourselves this or that, but of surrendering ourselves to the fullness of life--of letting life flow through us. David Grayson

Classes this Week

Here are some additional classes I will be teaching this week...
Wednesday, June 6th: 5:30a Bodypump at Tanasborne 24 Hour Fitness and 7:00p Yoga at Mc Loughlin 24 Hour Fitness

Coconut Kale

By Kathryn Budig

My friends recently emailed me an amazing kale salad recipe but what would you know....I was lacking several of the key ingredients. Determined to have kale for dinner, I went through the cabinets and came up with my own version and it turned out absolutely delicious! Yet another way to enjoy the divine dark leafy green,,,enjoy!

1/3 cup extra virgin olive oil*

2 T Amino Acids*

1 bunch Dino kale, washed and chopped into inch size pieces*

1/2 cup unsweetened coconut flakes

1/4 cup raw pine nuts

sea salt to taste

Preheat oven to 350 degrees.

Mix olive oil and amino acids into a bowl. Toss kale and coconut with the oil and amino acids mix until well coated. Spread evenly onto a cookie sheet and dust with a light sprinkle of sea salt. Bake for 10-12 minutes stirring occasionally. Add pine nuts and watch closely as they burn fast. Bake for another 2-3 minutes or until you can smell the pine nuts. Remove from oven and serve.

*I love using Luicini for olive oil and Bragg’s for Amino Acids. Also, some people like to de-vein their kale first, but I dig the extra crunch. Try both ways and see what suits you.

The Major Rule for Eating Fruit

By Ella Leché

There's no doubt that eating fruit is important to our overall health and wellbeing. Fruit is healthy for you, we all know that, but, it's good to know that eating it should follow some general guidelines to fully benefit our health. It's just not as simple as putting it into our mouths whenever we feel like it. Learn about the proper ways to eat fruit and your whole body will thank you with less digestive problems and tons more energy.

Incorporating fruit into our diet, the proper way, gives our digestive system more powerful benefits through vitamin intake and improved digestion. Looking at the nutrition of fruit, most fruits are a great source of fiber, potassium, vitamin C and folate and so much more. Their nutrients help guard against disease, lower rates of heart disease, stroke and high blood pressure. However, eating fruit carelessly without any nutritional knowledge could bring on more problems to our health than benefits. Here is the major rule about eating fruit:

Fruit should be eaten alone or with other fruit on an empty stomach.

This is because when fruit is eaten, the digestive process works very quickly and our body uses different enzymes to digest the fruit. The simple sugars contained in fruit need time to be completely absorbed by your body. When fruits are eaten alone, your stomach can more easily process all of the nutrients, fibre and the simple sugars contained in the fruit. This is the optimal 'proper way' to benefit from the fruit you eat. If you eat fruit close to a meal, especially right after a larger meal and combine with other foods, it's held in the stomach too long along with other foods and will rot and ferment in the gut. If you experience indigestion, heartburn, burping and and other digestive discomforts and you blame on the meal - it could be the combination of the food, the fermentation with fruit that causes your upset stomach. If left uncontrolled it could lead to other health problems that stem from the digestive tract.

Applying this rule is very simple. We eat approximately 3 large meals a day, so space out your fruit servings in between. If this means you need to glance at the clock occasionally and calculate when you could eat the apple you brought along with you, then you do that. And aim to have it about 1 hour before a meal, or 2 hours after your meal. For heavier meals, like pasta or burgers, you need to let that food digest for even longer before you add fruit with all its acid into your stomach, about 3-4 hours. If you've just had a mixed green salad for lunch, same rules apply but for a much shorter time, about 1.5 hours.

The best time to eat a bounty of fruit is either first thing in the morning on an empty stomach, or as a mid-morning snack (which I prefer) - in between breakfast and lunch. It's a good idea, to just eat more fruit at one time, whether it's fruit salad, an apple or a fruit smoothie. (3-4 servings of fruit is a proper daily requirement, that's 2 1/2 - 2 cups of fruit). If you feel very hungry after your fruit servings, pay attention to what you've had for breakfast and maybe your meal planning needs to be adjusted. You should be able to wait it out about 1-2 hours with success. That will ensure all the fruit is processed and gone into your body to do what it's supposed to do.

Definitely avoid eating fruit close to bedtime as there's plenty of sugar in fruit to spike up your energy and keep you up when you need your sleep.

Smoothie lovers! It is fine to consume nut milk or coconut milk with fruit, but in small amounts and not every time. Therefore, nut butters, nut milk, or non-dairy yogourt (such as soy) will not strain the digestive system too much. And adding a single serving of a low-glycemic fruit, such as an apple to your green smoothie will be fine and will not create a lot of problems for you as long as you keep the fruit serving to a minimum and it too is consumed apart from a larger meal. However, ideally it is best to stick with eating raw fruit alone - or leave alone!

Dried fruit holds the same recommendations. Keep in mind it's also too sweet and too addictive. Limiting portions of the dried fruit you eat is essential - think of a date as a special occasion ;)

If you do eat fruit on an empty stomach, you will gain the proper nutrients that fruit - nature's perfect gift - will offer to your health and wellbeing. You will avoid most digestive problems, feel energized, promote weight loss and you'll look and feel fantastic because your body will be fully absorbing all the vitamins, fiber and healthy carbohydrates that it needs to function in good health.

Published May 30, 2012 at 11:20 AM

 

About Ella Leché

Ella Leché is a self-healing-goddess of a rare neuromuscular disease. A diet change has transformed her life and she shares her secrets to health and happiness on her blog Lifeologia. Ella is a passionate solution-driven individual who also keeps herself busy as a mom of a 5 year old, and photographer/graphic designer in her work-from-home business. Creativity and a passion for health and nutrition help her find the perfect balance towards happiness. You can find Ella on her blog: Lifeologia and Facebook.