Let's Change the Way We Eat

"Let's change the way we eat, let's change the way we live, and let's change the way we treat each other. You see the old way wasn't working so it's on us to do what we gotta do, to survive." - Tupac Shakur, the late African American rapper

One in three adults and one in five children is overweight. We are a country that is overweight yet undernourished. There are many issues contributing the the high rates of childhood obesity in our country- politics of food, social habits and screen time, big businesses marketing food products directly to kids, poor city planning, high energy and low nutrient school lunches, and lack of physical education in our schools

So why should we care about childhood obesity? Because obese kids are more likely to:

Be bullied,

Suffer childhood diabetes and sleep apnea and fatty liver disease,

Grow up to be obese adults with a long list of health problems,

Perform worse in school, and

Have a short lifespan than their parents.

What can you do?

Cook and eat a meal with your kids at home at least once a day, using whole foods like vegetables, eggs, fish, and whole grains

Demand a shift in priorities that you want your schools to equally support the healthy development of kids' minds AND bodies

Eat breakfast every day that includes protein (eggs, cheese, bacon) , fiber (oatmeal, grits, apple sauce), and colored fruits or vegetables (sweet potato, grapes)

Turn the screens and gadgets off after two hours

Play outside doing something you love every day

Drink water not soda

The ECO Project:

Bob’s Red Mill, an internationally known whole grain company based in Oregon, and NCNM, the National College of Natural Medicine, have teamed up to address the many issues that are contributing to the high rate of childhood obesity in our state. The mission of the ECO Project is to reduce chronic disease and morbidity associated with childhood obesity by empowering children, families, and communities through education to make and have access to healthy choices. The ECO Project will offer a series of twelve weekly workshops to children and families in the Portland and Gresham area that will provide education and training to both adults and children about cooking with whole foods and improving overall fitness.

How can I learn more about participating with the ECO Project?

Contact the Lead Physician, Dr. Courtney Jackson, at 503-552-1521 or send an email to cjackson@ncnm.edu.

Spring into Health with Simple Detox Strategies

Detoxification means the process of metabolizing toxins to make them less harmful or reducing toxic exposure to the body. Toxins come in all forms. Some we make, like ammonia from the breakdown of proteins, and some we are exposed to. The EPA’s National Human Adipose Tissue Study in 1982 showed that all over the country, people tested positive 100% of the time for dangerous solvents like styrene, benzene, and xylene. The body wants to safely metabolize and remove toxins in the body in order to retain balance. The major organs that are involved in this detox process include the liver, the intestines, the bladder, the lungs, and the skin. Many common symptoms that people experience in our society, such as headaches, bloating, gas, migraines, arthritis, fatigue, mood problems, acne, constipation, insomnia, and obesity can be related to the suboptimal functioning of these organs. Support your body's detox abilities with the following simple tasks:

1. Support your digestive tract by eating anti-inflammatory foods like fresh and steamed vegetables, whole fruits, seeds and sprouts, whole grains that are non-gluten, fish oils and plant oils (olive, flax, borage, black currant), free-range turkey and chicken, non-farm-raised fish, and legumes. The colored pigments in fruits and vegetables supply valuable phytochemicals that serve as antioxidants. Eat from the rainbow daily, getting at least six servings of colored foods in your diet. And, be sure to chew your food well until it liquefies before swallowing.

2. Supply health gut bugs (aka probiotics ) that will assist in the detoxification of heavy metals like cadmium and assist in the supply of important nutrients involved in detoxification, like B vitamins.

3. Do dry skin brushing before you bathe to support lymphatic movement.

4. Support circulation through the liver and lymphatic vessels with hydrotherapy, which is the simple practice of alternating hot and cold water in the shower or bath, and walk 30 minutes daily.

5. Apply castor oil packs to your belly to aid digestion. Traditional medicine hails castor oil packs as very healthy promoting for your liver. And don't forget liver-loving herbs like tumeric, dandelion leaf and root, and milk thistle.

6. Breathe deeply 100 times daily.

7. Stay well hydrated (2 liters of pure water/day for most people) to support the kidneys' filtration of your blood.

8. Laugh and cry regularly to support your healthy elimination of emotions.

Whole-Hearted Health

February is American Heart Month. Heart disease is the leading cause of death in the United States. Heart disease claims more lives than the next six causes of death combined and is significantly more deadly than cancer. The good news is that, to a large extent, the disease is both modifiable and preventable. Naturopathic medicine has much to offer in the prevention and treatment of heart disease.

Please take a moment to assess your current heart health status to better understand which medical conditions or lifestyle habits may increase your risk of developing heart disease. How many of the following apply to you?

• Positive Family History (Parent or sibling has heart disease.)
• High Saturated or Trans Fat Diet (Saturated fats are found in animal products. Trans fats are in deep fried and processed foods.)
• Low Complex Carbohydrate Diet (Complex carbohydrates include whole grains like oats, brown rice, and quinoa. Simple carbohydrates are processed grains like flours.
• Sedentary (Less than 30 minutes of physical activity every day)
• Symptoms like chest pain, shortness of breath, coughing, heart palpitations, poor circulation, or leg swelling
• Tobacco Use
• Increased Alcohol Intake (Greater than 1 alcoholic drink/day for women and greater than 2 alcoholic drinks/day for men.)
• Moderate to severe stress in life
• Overweight
• Elevated Blood Lipids like cholesterol
• High blood pressure
• Diabetes or elevated fasting blood sugar
• African American or Hispanic

Know your body measurements that are important assessments for heart disease:

1) Body Mass Index (BMI), a function of height and weight

2) Blood Pressure

3) Waist Measurement at largest circumference

4) Waist to Hip Ratio

Consider further cardiac and metabolic evaluation IF:

· BMI is greater than 24

· Blood pressure greater than 130/85mmHg. Optimal blood pressure is around 120/80 mmHg.

· Waist measurement is greater than 35 inches in women and 40 inches in men

· Waist: Hip ratio greater than .9 for men and .8 for women

Do you have baseline screening lab work to know your risks for heart disease?

The following lab work provides an important evaluation of your risks for heart disease:

· Lipid panel (including total cholesterol, triglyceride, LDL, VLDL, and HDL)

· Homocysteine, Fibrinogen, and CRP-hs

· Fasting glucose and HbA1C

It is important to know your risk factors for heart disease. It is also important to be proactive in preventing common chronic diseases, such as heart disease. Lifestyle choices can make significant improvements in overall wellness. Why not begin with some heart-healthy food choices!

FOOD AND NUTRITION THAT YOUR HEART LOVES:

FLAX SEED

Grind up 2 Tablespoons of flax seed and add to your cereal, oatmeal, salad, or stir-fry. The omega-3 fatty acids and fiber are excellent for overall heart health.

FISH OIL

Cold-water, wild fish like salmon, sardines, and halibut provide healthy fats that protect your heart and blood vessels. They promote healthy lipid ratios in your blood like raising HDL and lowering triglycerides. If you are not consuming fish weekly, consider supplementing with a fish oil. Be sure to read your labels to assess for heavy metal contamination.

MAGNESIUM

Dark green leafy vegetables and whole grains can provide valuable magnesium. Magnesium can be beneficial for maintaining a healthy blood pressure and improving stress tolerance.

GINGER

Chronic inflammation can contribute to heart disease. Ginger is an effective anti-inflammatory food.

GARLIC

Garlic’s impact on the heart is wide-ranging. It can be beneficial for maintaining healthy cholesterol levels, blood pressure, and promoting healthy lipid ratios.

HAWTHORNE

The leaves and berries of this plant provide valuable flavonoids which protect your heart and blood vessels. Hawthorne can contribute to lowering blood pressure and serves as an antioxidant. Enjoy the berries in a tea or delight in the delicious extract.

CELERY

This heart-healthy stalk contributes to daily insoluble fiber intake. This promotes regular, daily bowel movements, helping cholesterol to exit the body. Additionally, celery can cause a diuretic effect, which can contribute to lowering blood pressure.

OAT BRAN

An excellent source of soluble fiber, oat bran can assist with lowering cholesterol levels.

DARK CHOCOLATE

The more bitter, the better. Dark chocolate is rich is antioxidants, which are needed to protect the heart from the oxidation of LDL, known as the “bad” cholesterol.

B-COMPLEX

B vitamins like folate, B12, and B6 can help the body reduce metabolites like homocysteine which are related to an increased risk for heart disease. In addition, they support the body’s ability to handle stress and to detoxify, which are both important for heart health.