Paying attention to the miraculous around us.

My husband arranged a wonderful little Anniversary getaway and we just spent a fabulous weekend in the Northern part of Minnesota. We were pretty close to the Canadian Border. It was spectacularly beautiful.

With a body fighting off the remnants of a brutal cold and still not feeling perfectly healthy, I set out to make it a wonderful experience. The setting was perfect. A beautiful little spot on Lake Superior with a fireplace, a jacuzzi tub and wall to wall windows to enjoy the gorgeous view of Lake Superior as far as the eye could see. What more could a lady ask for.

Snow covered mountains and lakes and trees are truly beautiful. The sun glistening of the snow making it shine like thousands of little diamonds. We enjoyed delicious meals and spectacular scenery.  I don't think I have really enjoyed and appreciated the beauty of our winters as much as I did, looking at it all as if for the first time.

We awoke one night to a star filled sky that was surreal. The stars were to bright and too big...they didn't look real. Someone painted the most spectacular starry night I had ever seen. I lay my head on my pillow to float off to dreamland with a heart full of gratitude for the wonder of nature and the gift that I was given to witness it all. The next morning I awoke to a breathtaking sunrise over a semi frozen lake. The orange glow was reflected in the snow on the water and it made me feel blessed to be alive. How very fortunate I felt to witness not only the most beautiful starry sky, then followed by a sunrise just as beautiful.

We took a long drive along the shores of Lake Superior towards Canada and enjoyed changing scenery and delicious meals and chats along the way. The evening that followed was stormy, with howling winds and waves crashing outside our window. We turned off all the lights and enjoyed the sounds of the storm and waves crashing. What a difference from the starry night before and just as spectacular in its raw beauty. Mother Nature delivered all her splendor and contrast in a few days.
The following night we were lulled to sleep by the slapping of waves against the rocks below our window as the winds of the storm had not vanished completely, and it had blown the ice and snow right off of the water.

It was so wonderful paying attention to the miraculous nature all around and to bear witness to colorful sunrises, sunsets, storms and waves. I am in awe of the beauty of winter and the miracles of a sunrise, a stormy or starry night sky and all the beauty that surrounds me every moment of every day. And all I have to do to continue to have my breath taken away by it all is pay attention.

Highly processed food and cancer risk.....

Highly Processed Foods Raise Overall Cancer Risk

A diet that includes a lot of highly processed foods loaded with sugar, fat, and salt may do more than raise the risk for overweight, obesity, type 2 diabetes, and heart disease, researchers warn.

Highly processed foods such as packaged baked goods, instant soups, reconstituted meats, frozen meals, and shelf-stable snacks also contain substances that may significantly increase overall risk for cancer and breast cancer, according to Mathilde Touvier, PhD, of the Sorbonne Paris Cité Epidemiology and Statistics Research Center in Paris, France, and colleagues.

The team reports results from a prospective study of more than 100,000 participants from the NutriNet-Santé cohort, published online February 14, 2018 in the BMJ.

They found that a 10% increase in the proportion of ultraprocessed foods in the diet was associated with an 11% increase in overall cancer risk [hazard ratio [HR], 1.12; P < .001). These foods included ultraprocessed fats and sauces (P = .002), as well as sugary products (P = .03) and drinks (P = .005).

"If confirmed in other populations and settings, these results suggest that the rapidly increasing consumption of ultra-processed foods may drive an increasing burden of cancer in the next decades," the authors warn.

"The rapidly increasing consumption of ultra-processed foods may drive an increasing burden of cancer in the next decades."Dr Mathilde Touvier and colleagues

They also note that many people worldwide are eating highly processed foods. Previous surveys that assessed individual food intake in Europe, the United States, Canada, New Zealand, and Brazil indicate that up to 50% of the total daily energy intake of people living in developed countries comes from highly processed foods and food products.

Increased Risk for Breast Cancer

The study also found that consumption of ultraprocessed foods was associated with a 12% increase in the risk for breast cancer (HR, 1.11; P = .02). Such products include those that contain a lot of sugar (P = .006)group.

No significant association was found between consumption of highly processed foods and an increased risk for prostate or colorectal cancer.

There was also no significant association between less processed foods and risk for cancer. These included canned vegetables, cheeses, and fresh, unpackaged bread.

Conversely, a diet consisting mostly of fresh or minimally processed foods, including fruits, vegetables, pulses, rice, pasta, eggs, meat, fish, and milk, was associated with a reduced risk for overall cancer and breast cancer, the study showed.

"These results remained statistically significant after adjustment for several markers of the nutritional quality of the diet (lipid, sodium, and carbohydrate intakes and/or a Western pattern derived by principal component analysis)," the study authors write.

Empty Calories, Poor Nutrition

Processed foods are often characterized as offering empty calories and poor nutrition and having few vitamins and little or no fiber, Touvier and colleagues point out. Highly processed foods may contain additives and preservatives that enhance flavor and extend shelf life.

Experimental studies suggest that compounds formed during the production, processing, and storage of processed food may have carcinogenic properties. For instance, contaminants such as acrylamide can be produced during heat processing in processed fried potatoes, biscuits, bread, or coffee, the study authors say. "A recent meta-analysis found a modest association between dietary acrylamide and risk of both kidney and endometrial cancer in non-smokers," the write.

Acrylamide is considered "probably [a] human carcinogen by the International Agency for Research on Cancer and the National Toxicology Program.

Study Details

For their study, the team used data from the ongoing Web-based NutriNetSanté cohort. Since May 2009, persons from the general population in France have been recruited in a study of the association between nutrition and health.

The study included 104,980 participants (mean age, 43 years) who were without cancer at baseline. The participants were enrolled from 2009 to 2017; 78% were female.

At the time of inclusion, participants completed five online questionnaires, including one on dietary intake. Every 6 months, 24-hour dietary records were randomly assigned to track participants' consumption of 3300 different food items over a 2-week period. Foods were classified on the basis of "the nature, extent, and purpose of the industrial processing."

Food items included mass-produced packaged breads and buns, sweet or savory packaged snacks, packaged confectionery and desserts, sodas, and sweetened drinks, meatballs, poultry and fish nuggets, and other reconstituted meat products using nonsalt preservatives such as nitrites. Instant noodles and soups, frozen or shelf-stable prepared meals, and food products containing mostly sugar, oils, and fats or hydrogenated oils, modified starches, and protein isolates were also included.

Ultraprocessed foods such as dehydrated soups, processed meats, biscuits, and sauces have a high salt content, the researchers note. Foods preserved with salt are associated with an increased risk for gastric cancer, they add.

Better understanding of the effects of food processing could lead to policies targeting product reformulation, taxation, and marketing restrictions on ultraprocessed products, the researchers suggest. Brazil and France have recommended limiting the amount of ultraprocessed food in the diet in favor of raw and minimally processed foods, the authors note.

More epidemiologic and experimental research is needed to better understand the relative effect of nutritional composition, food additives, contact materials, and other contaminants, said Touvier. Next steps for her Nutritional Epidemiology Research team include analysis of detailed nutritional information on commercial food names and brands from the NutriNet-Santé cohort data. They will focus on the impact of long-term exposure to food additives, specific substances, and exposure to multiple additives.

"Most authorized additives are probably safe, but several additives have raised some concern in animal models and deserve investigation in observational studies in humans," Touvier explained. "It's about the cocktail effect of all these additives consumed together.”

Reference: "Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort” - BMJ 2018; 360 doi: https://doi.org/10.1136/bmj.k322 (Published 14 February 2018) Cite this as: BMJ 2018;360:k322

WHY METABOLIC DETOXIFICATION IS NOT JUST A FAD...

We debate detoxification and all it's component and benefits often.  I love what Deanna Minich has to say about detoxification and why it is not only beneficial but necessary. 

Why Metabolic Detox Is Not Just a Fad

by Deanna Minich, PhD

As you read through health magazines or blogs, you probably see all kinds of articles or ads promoting the next great miracle product: a detox or cleanse. The influx of products—many of which have no scientific evidence backing their promised efficacy—has led many to think that detox is just a scam or a fad. However, that is not the whole truth.

Although some of these products might be ineffectual, there are also many reputable items and programs out there that actually do work. It is these that will withstand the test of time and demonstrate that true metabolic detox is not merely a fad.

Not convinced? Read on and find out why you should give it a shot!

We Live in a Toxic World

The industrial, chemical, and technological revolutions greatly benefited us in many ways, but they have led to a highly toxic world. Environmental exposure to pollution, chemicals, and other toxins is linked to a variety of noncommunicable diseases,1 including cancer, asthma, neurodevelopment conditions, obesity, cardiovascular disease, diabetes, and neurodegenerative conditions like Alzheimer’s disease.2

Everyone is exposed to a number of toxins through their water, food, air, personal care products, and other elements in the environment. These include:

• Heavy metals
• Pesticides and herbicides
• Pharmaceuticals
• Plasticizers
• Flame retardants
• PCBs (polychlorinated biphenyls)
• Solvents

The human body can mitigate these toxins, but there comes a time where there is just too much, tapping out the body’s own resources.

It Requires Support 

Your body has its own detoxification process, which in the scientific and medical community is often referred to as biotransformation.4 There are three steps to this process: biotransformation, conjugation, and elimination.

During the first stage, toxic molecules, which might come from the outside world or from metabolites of your own body processes, get molecularly transformed into a different molecule. Sometimes it becomes less toxic, but many times, it actually becomes more toxic! Luckily, the next step mollifies it into a less toxic molecule. In this phase, the molecule combines with another molecule to create something that the body can eliminate. The third step is elimination, which in some discussions on detox is excluded but is just as important as the other two steps. Once your body has transformed the toxic elements into a benign molecule, it must be excreted through your urine, feces, or sweat.

All of these processes occur whether you are on a metabolic detox regimen or not, but they often need help! Each phase requires certain vitamins, minerals, antioxidants, and other nutrients. If you have more toxins, then you will need more of these nutrients to handle the increase in the processes while your body tries to remove them from your system.

Some people have genetic differences5 that alter their detoxification pathways. In some instances, it speeds up either stage one or stage two. In others, it slows a stage down. Certain foods, medications, and other factors also might impact the efficacy either positively or negatively. In these instances, you might also require additional support to handle the detoxification process.

If two stages are not in sync, problems might arise. If you churn out more toxic molecules from stage one without being able to handle stage two at the same rate, then all of a sudden you have a backup of potentially troublesome molecules in the body. Similarly, if you finish stage two but cannot eliminate the toxins, they might get recycled, causing issues.

Good detox programs provide you with the food, nutrients, and herbs that support your body’s own natural detoxification system to ensure it works smoothly, in sync, and at the speed you need.

Nutrients Needed for Metabolic Detoxification 

You want to ensure that you have the nutrients necessary to support the biotransformation and elimination process to get rid of the toxins in your body. You can also incorporate foods known to support the process,6 such as green tea, curcumin, cruciferous vegetables like broccoli, and dandelion. Additionally, you want to support your liver, your kidneys, and your gut, the three systems most heavily involved in detoxification.

First and foremost, the process needs energy to undergo the different stages of detox! Phase one requires antioxidant support, since it typically releases a lot of free radicals. Nutrients to ensure you consume to support your phase one include:

• B vitamins, especially B2, B3, B6, B9, and B12
• Glutathione, the body’s major antioxidant
• Protein, especially branched-chain amino acids
• Flavonoids
• Phospholipids
• Vitamins A, C, and E
• Selenium
• Copper
• Zinc
• Manganese
• Coenzyme Q10
• Thiols
• Silymarin (found in milk thistle)
• Pycnogenol

Many of the molecules needed for conjugation are amino acids, so protein is important to support phase two. Specific nutrients necessary for this phase include:

• Glycine
• Taurine
• Glutamine
• N-acetylcysteine
• Cysteine
• Methionine
• B vitamins, especially B6, B9, and B12
• Sulfur
• Antioxidants and phytonutrients

Don’t forget about getting the toxic metabolites out of your body through supporting your elimination processes. This includes sweating, whether from exercise, saunas, or something else. You also want to ensure you are hydrated and consume plenty of fiber!

Creating a Metabolic Detox Diet

Many of these nutrients are found in a generally healthy diet made up of primarily plant foods and whole foods. Thus, an essential step in providing your body with these nutrients is replacing calorie-dense foods with little to no nutrition, such as the highly processed foods rampant in the typical Western diet, with nutrient-dense foods, such as fruits, vegetables, whole grains, nuts and seeds, lean protein, and healthy fats. Furthermore, switching to an organic diet7 has been shown to significantly lower the level of pesticides in the body even in a short period of time.

To take it a step further, you want to incorporate a detox diet that emphasizes certain foods, nutrients, and herbs known to provide support for the pathways. A good detox diet not only provides you with the nutrients your body needs to process and eliminate the toxins you face every day, but it also should have the nutrients you need for all the other processes your body undertakes, as well as your daily activities!

Don’t forget to mitigate your exposure to environmental toxins as much as possible through using air and water filters, consuming organic foods, limiting your plastic use, and more.

So, is detox a fad? NO!

In the highly toxic environment in which most people live, our body requires support to do its natural practice of eliminating toxins. In fact, it is essential not just to do a metabolic detox or a cleanse as a one-off, but to adopt a detoxifying lifestyle that provides a defense against the toxins to which you will be inevitably exposed.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References:

1. Norman RE, et al., Environmental exposures: an underrecognized contribution to noncommunicable diseases, Rev Environ Health. 2013;28(1):59-65.
2. Moulton PV, Yang W, Air pollution, oxidative stress, and Alzheimer’s disease, J Environ Public Health. 2012;2012:472751.
3. Fourth National Report on Human Exposure to Environmental Chemicals Updated Tables, January 2017, Volume One. https://www.cdc.gov/exposurereport/pdf/FourthReport_UpdatedTables_Volume1_Jan2017.pdf.
4. Liska D, et al., Detoxification and biotransformational imbalances, Explore (NY). 2006 Mar;2(2):122-40.
5. Marinković N, et al., Polymorphisms of genes involved in polycyclic aromatic hydrocarbons’ biotransformation and atherosclerosis, Biochem Med (Zagreb). 2013;23(3):255-65.
6. Hodges RE and Minich DM, Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application, J Nutr Metab. 2015;2015:760689.
7. Oates L, et al., Reduction in urinary organophosphate pesticide metabolites in adults after a week-long organic diet, Environ Res. 2014 Jul;132:105-11.

Five foods for joint health

Five Foods for joint health

by Dr. Robert Silverman

When your joints ache, don’t open the medicine cabinet for a pain pill. Instead, head to the grocery store to find healthful—and delicious—foods the support joint health instead.

Sweet Potatoes

The deep orange color of a sweet potato comes from the rich supply of beta-carotene it contains. Beta-carotene is the natural precursor of vitamin A (retinol). When you eat a sweet potato, your body converts some of the beta-carotene into vitamin A. The rest of the beta-carotene acts as a potent antioxidant that helps prevent joint damage caused by free radicals.1In fact, a 2016 study in the journal Spine showed that low levels of beta-carotene increased the risk of spinal degeneration in humans.1

Sweet potatoes also contain anthocyanin, an anti-inflammatory phytonutrient that also contributes to its orange color. One cup of cooked sweet potato contains 180 calories and more than twice the Recommended Dietary Allowance (RDA) for vitamin A. Sweet potatoes are also an excellent source of vitamin C, potassium and fiber.2

Pineapple

Juicy, tangy pineapple contains a powerhouse of nutrients that support joints.2 First, vitamin C: one cup of pineapple chunks has about 80 mg;2 to put that in perspective, the daily RDA for adults is 75-90 mg. You need vitamin C to make collagen, the protein that literally holds us together. Collagen is key to building strong cartilage in joints. It’s also essential to keep the tendons and ligaments that hold your joints together both strong and flexible. And vitamin C is well-known as a powerful antioxidant that helps combat free radicals from damaging your joints.3

Pineapple is also a great source of the trace mineral manganese, which is needed to build many of the antioxidant enzymes that protect your joints against attack by free radicals.2Bromelain, a proteolytic enzyme found in pineapple, has valuable anti-inflammatory effects for joint pain, especially knee pain. A cup of fresh pineapple chunks provides approximately 85 calories.4 Avoid canned pineapple in syrup—it is double the calories, and the added sugar isn’t good for your joint pain.

Walnuts 

Your body possesses a natural defense mechanism to regulate pain and swelling in your joints. These defenders are called prostaglandins, which have anti-inflammatory effects. Omega-3 fatty acids are essential building blocks for these substances, so having plenty of these healthy fats in your diet is crucial to reduce the discomfort from sore joints. Nuts in general are a great source of omega-3s in the form of alpha-linolenic acid (ALA), but walnuts are a particularly good source. For good health, men need 1.6 grams of ALA daily; women need 1.1 grams. One ounce of walnuts (about a quarter cup) has about 2.5 grams of ALA. One tablespoon of walnut oil has about 1.4 grams of ALA. For vegetarians, vegans, and people who just don’t like fish, walnuts are an excellent alternative source of omega-3 fatty acids in the diet.2 They’re also a great source of vitamin E, B vitamins, and trace minerals such as zinc and calcium. To glean the full benefits of walnuts, consume the skin as well, as 90 percent of the phenols are found in the skin.

Adding walnuts to your dietary pattern is easy. They are a crunchy snack, a nice addition to cooked vegetables and salads, and make a delectable topping for oatmeal. Walnut oil has a rich, nutty flavor. It’s not great for cooking, because it can become bitter when heated, but it’s a wonderful addition to salad dressings.

Turmeric/Curcumin

Turmeric is long known in Indian Ayurvedic and traditional Chinese medicine as a digestive aid and is also anti-inflammatory. Turmeric is a plant from the ginger family that can be made into a deep yellow powder. It’s the main ingredient in curry spices and gives mustard its bright yellow color.

The active ingredient in turmeric is curcumin, which has been shown to suppress the action of a number of chemical signals in the body, such as tumor necrosis factor, that attack joints. Curcumin also blocks other inflammatory signals, including those in the pro-inflammatory COX-2 pathway.

Salmon

All fatty fish, including salmon, sardines, tuna, and mackerel, contain substantial amounts of omega-3 fatty acids, which support cell membrane health and fluidity. In particular, the omega-3s found in fish include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both extremely valuable for fighting inflammation. They work by inhibiting cytokines, or pro-inflammatory enzymes, and interrupting the chemical cascade that causes inflammation. Omega-3 fatty acids work best if you consume them routinely for prevention, not to treat a flare-up of joint pain. To support your joints and gain a high-quality, healthy source of protein, try to incorporate 3- to 6-ounce servings of fatty fish two to four times a week. High-quality fish oils also provide a convenient, concentrated source of EPA and DHA. When cell membranes are healthy and fluid, the cells function best, including absorbing essential nutrients to support joint and overall health.

“Let food be thy medicine and medicine be thy food”—Hippocrates

Citations:

1. Imagama S, Hasegawa Y, Seki T, et al. The effect of β-carotene on lumbar osteophyte formation. Spine. 2011;36(26):2293-2298.
2. USDA Food Composition Databases. V.3.8.6.5. 2018. https://ndb.nal.usda.gov/ndb/. Accessed Feb 20, 2018.
3. Peregoy J, Wilder FV. The effects of vitamin C supplementation on incident and progressive knee osteoarthritis: a longitudinal study. Public Health Nutr. 2011;14(4):709-715.
4. Brien S, Lewith G. Bromelain as a treatment for osteoarthritis: a review of clinical studies.Evid Based Complement Alternat Med. 2004;1(3):251-257.

Robert G. Silverman, DC, CNS

Dr. Robert Silverman is a chiropractic doctor, clinical nutritionist and author of Inside-Out Health: A Revolutionary Approach to Your Body. Dr. Silverman is a health and wellness expert who works in private practice as founder of Westchester Integrative Health Center, which specializes in the treatment of joint pain using Functional Nutrition along with cutting-edge, science-based, nonsurgical approaches. Dr. Silverman serves on the advisory board for the Functional Medicine University and is a key thought leader in his field.

Meanings.....

I Love how well Madisyn describes how to use our meaning making machines.... Being Your Own Voice of Reason

BY MADISYN TAYLOR How we attach meaning to events in our lives has a large influence on the quality of our life. The meaning we assign to our experiences–whether pleasant or distressing, is a very powerful factor in determining the quality of our lives. What we imagine events to mean will color the way we feel about ourselves, about the people in our lives, and about the world at large. If we want to encourage a positive outlook, well-being, and a sense of self-confidence and even trust in the universe, we can begin by assigning more peaceful, loving meanings to what we experience. Imagine, for example, that a friend fails to show up to a lunch date. You have choices as to what you will make this experience mean for you. You could allow being "stood up" to reinforce your feelings of unworthiness, you could begin to mentally attack your friend's character, or you could assume that something big must have happened to cause them to miss the date--then, you might open yourself up to enjoying some relaxing time alone. If you were recently laid off and are having difficulty finding a new job, consider that you might have hidden gifts or passions that were untapped in your regular career that you are now available to explore. The universe might simply be moving you in a more fulfilling direction. If you have recently lost a loved one, gained weight, lost money, or gotten in a fight with your partner, see if you can infuse the experience with meaning that feels loving and empowering and opens a door for you to embrace life and the world a bit more. When we begin to bring consciousness to what we are making things mean, we may be shocked at the messages we have been feeding ourselves all these years. Try taking the reigns and begin assigning a kinder meaning to the events in your life and you will likely find yourself on a much more pleasant ride.

Hello, meaning making machine...YES, YOU!

I am present to a prevailing truth that is the cause of all suffering.

A course in December made this truth abundantly clear, we are meaning making machines.
We attach meaning to everything and then live our lives as if that meaning is true and real.
That lady in the mall looked at me with a peculiar gleam in her eyes....And our meaning making machine clicks into operation and...."I knew I shouldn't have worn this dress, it makes me look fat and she just saw that, or my hair is a mess and that's why she gave me that look...."
In her world she did not even see you, she was so absorbed in her world of reasoning. She was thinking about the last words her husband said to her and what that meant and the way her child whined when she dropped her at school. She was thinking about being a better wife and mother.

We make up meanings to everything that happens in our life and the meanings we attach are usually to validate our flaws and doubts. And then we try and change who we are or how we operate. We are all pretty self involved and seem to always look at the world and ourselves as if something is wrong here. What would happen if we didn't add meaning to everything, would we suffer less, or if we are going to make up meanings to everything, could it be positive uplifting ones,...would that end our suffering?
I still think if we were not meaning making machines we would suffer less.

What happens, happens and truly doesn't mean anything until we add meaning to it and start our own reasoning, what ifs etc.

I am creating the possibility of mindfulness and love filling the spaces of meaning. I chose to be aware and catch my meaning making machine (that's me) in action and stop the spiral of needless suffering.

This blog also doesn't mean anything. I am not saying you are right or wrong, I am just observing the reflections of the world around me.

The perfect hiding place should never be found...

I reflect on our childhood games of hide and seek and it strikes me that we have our own adult version of hiding and have found the perfect hiding place.

We hide behind a mask of who we think we are supposed to be. We hide our flaws, our imperfection, our scars and truths behind and act and we think we are serving ourselves and the world.
We have become so good at hiding that we cannot even find ourselves. We have perfected the mask or ACT of being and we think this is us.

We believe that we alone feel the way we do. Our hiding just keeps us disconnected and alone. Everyone longs to be seen but is to scared to come out of hiding.

When we become aware that we are hiding, we can finally start to emerge. This will not happen overnight, it takes courage and practice and awareness. Remember how excited and full of joy you were as a kid when you found someone, when they were right there in front of you, exposed. It was glorious. I wish to feel that same joy and excitement when walking through the world, unmasked, scarred and imperfect.

I am the possibility of courageous transparency for all beings,  and that is who I am.