Sarah Cimperman's Blog, page 4

6 Signs You Need to Detox

As our awareness of environmental toxins and their impact on our health continues to grow, detox products and protocols are becoming increasingly popular, from fasting and raw food diets to foot baths and body wraps. These things may be good for us—or not—and they may help minimize our exposure to toxins, but they don’t detoxify our bodies.
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5 Tips for a Heart-Healthy Valentine's Day

Research studies show that love plays an important role in cardiovascular health. This Valentine's Day, forget the candy and celebrate with some heart-healthy activities instead. Whether you’re planning a romantic evening, a night out with friends, or time with the family, here are six ways to connect with loved ones and support heart health at the same time.
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DIY Lemon Coconut Salt Scrub

 
Use this simple sea salt scrub to soften winter-hardened skin. Lemon gives it an uplifting aroma, salt acts as an exfoliator, and coconut and almond oils moisturize skin. Apply it to your body but avoid delicate areas like the face.

Ingredients:
1 organic lemon1/2 cup fine sea salt3 tablespoons coconut oil2 tablespoons almond oil
Directions:
Zest the lemon directly into a glass bowl and reserve the fruit for another use. Add the remaining ingredients and stir together until well-combined. Add more oil if necessary to achieve a spreadable consistency.Store in a labeled air-tight container.To use: Wet your skin. Scoop out a tablespoon or two of the salt scrub and distribute it on both palms. Rub it vigorously into skin, then rinse with warm or cool water and pat dry.

7 Reasons to Exercise Outdoors All Year Long

As we settle into autumn and anticipate winter, we tend to spend more of our active time indoors. We go to the gym instead of the park. We take a spinning class instead of a long bike ride. We climb a machine instead of a mountain. Shorter days and colder temperatures do make it more challenging to schedule outdoor activity, but it’s still as important as ever. Here are seven reasons to exercise outside whenever you can.
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12 Pantry Staples For a Healthy Diet

A healthy diet is essential for a healthy body. One of the easiest ways to eat well is to cook at home, where you control the quality of ingredients. The foods you keep in your kitchen are the ones you’re going to cook and eat, so stocking a pantry full of healthy choices is a good way to make positive changes to any diet. Here are some staples to put on your grocery list if you don't already have them on hand.
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6 Food-Based Toxins That Increase the Risk of Diabetes

Toxins are chemicals in the environment that are harmful to our health. Most of the time, we can’t see or smell or taste them, but they’re very real and we’re exposed to them every day. So far, research studies have identified six different toxins we ingest through food and water that are associated with an increased risk of diabetes, even in small doses that are well below acceptable levels set by the Environmental Protection Agency.
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Naturopathic Medicine Week

The United States Senate unanimously passed a resolution in 2013 designating the second week in October as Naturopathic Medicine Week.  This year it will be celebrated from October 5 through 11.

Naturopathic medicine wasn’t introduced to ​the United States until the late 19th ​century but its practices have been part of ​traditional cultures since ancient times. ​The earliest healers used food, herbs, and ​water to treat illness and naturopathic ​physicians still use them today.​​

Modern licensed naturopathic doctors, ​given the title ND, are trained as primary ​care physicians and experts in holistic ​and integrative medicine. Patients consult ​with naturopathic physicians for the ​prevention, diagnosis, and treatment of all ​acute and chronic illnesses. Unlike other medical paradigms that focus on symptomatic treatment, naturopathic medicine addresses underlying causes of disease, treats each person as an individual, focuses on comprehensive treatment using the least invasive options, works to proactively prevent illness, and promotes wellness in body and mind.​​​

In the United States, licensed naturopathic doctors attend a four-year naturopathic medical school with admission requirements and coursework comparable to those of conventional medical schools. Naturopathic doctors are educated in the same basic and clinical sciences common to all medical education, from biochemistry and pharmacology to cardiology and oncology. NDs also study natural therapies including botanical (plant-based) medicine, nutrition, homeopathy, hydrotherapy (the therapeutic use of hot and cold water), exercise therapy, psychology, counseling, and stress management. Some pursue additional studies to practice Chinese medicine, acupuncture, and/or natural childbirth.​

Naturopathic doctors work with one-on-one with patients in clinics and hospitals but they also act as experts on advisory boards. NDs serve on the White House Commission on Complementary and Alternative Medicine and the Medicare Coverage Advisory Committee. They're also researchers and members of the advisory board for the National Institutes of Health National Center for Complementary and Alternative Medicine.

The practice of naturopathic medicine in the United States varies by location because not all states license naturopathic physicians at this time. Licensing laws for NDs currently exist in eighteen states (Alaska, Arizona, California, Colorado, Connecticut, Hawaii, Idaho, Kansas, Maine, Maryland, Minnesota, Montana, New Hampshire, North Dakota, Oregon, Utah, Vermont, and Washington) as well as the District of Columbia, the U.S. Virgin Islands, and Puerto Rico.

Licensed naturopathic doctors must graduate from a four-year naturopathic medical school accredited by the Council on Naturopathic Education and pass extensive post-doctoral board exams. They are also subject to review by a State Board of Examiners.​​

​​In some states that license naturopathic doctors, their services are covered by insurance and they practice as primary care physicians under their full scope of training. This includes ordering lab tests; performing physical exams, diagnostic procedures, and minor surgery; writing prescriptions when necessary; and administering IV therapy. In other states that license naturopathic doctors, their scope of practice is smaller.

In states that do not license naturopathic doctors there are no educational requirements or standards and some individuals who use the title “ND” or “naturopath” may not have attended an accredited naturopathic medical school nor passed national board exams and they would not qualify for licensure.​
​
To learn more about naturopathic medicine and find a licensed naturopathic doctor near you, visit the website of the American Association of Naturopathic Physicians.​

Preserving Your Summer Harvest

My trip to visit family in Minnesota this summer was well spent. We fit in a little bit of everything: hiking, canoeing, wine tasting, cooking, and relaxing with family and friends. To my good fortune, my sister Jennifer sent me home with dried versions of her garden's bounty and I will savor them all winter long.

Despite the busy life of a brand new mom, Jennifer finds time to grow a garden, ferment her own foods, and preserve some of her efforts. It's great to use fresh food whenever it's available, but it's just as important to be able to cook good things from your pantry when they're not.

Jennifer uses her food dehydrator continuously to dry and preserve whatever is in season (like jalapenos and hot wax chili peppers), things she has an abundance of (like onion, garlic, and chives), and things that come in limited supply (like purple basil and chive flowers).

I can grind minced onion, garlic cloves, chives, and chili peppers into a mixture to use as a dry rub or an additive-free seasoning for soups and sauces. I'll save the purple basil and chive flowers for special occasions. The blackberry vinegar will add a tart and fruity flavor to salad dressings and vinaigrettes.

There are lots of ways to preserve foods; dehydrating and making vinegars are just two. Learn about more methods in these six books. They will inspire you to preserve your summer harvest (whether you're picking the garden or shopping at the farmer's market) in the way that works best for you.


Preserving Food without Freezing or Canning: Traditional Techniques Using Salt, Oil, Sugar, Alcohol, Vinegar, Drying, Cold Storage, and Lactic Fermentation



Preserving Everything: Can, Culture, Pickle, Freeze, Ferment, Dehydrate, Salt, Smoke, and Store Fruits, Vegetables, Meat, Milk, and More (Countryman Know How)



Canning for a New Generation: Bold, Fresh Flavors for the Modern Pantry



The Art of Fermentation: An In-Depth Exploration of Essential Concepts and Processes from around the World




Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats



Preserving Summer's Bounty: A Quick and Easy Guide to Freezing, Canning, and Preserving, and Drying What You Grow
 

15 Ways to Treat GERD Naturally

Approximately 6 out of 10 adults in the United States suffer from gastroesophageal reflux disease, also known as GERD, and 3 in 10 experience symptoms on a weekly basis. The most common symptoms are a burning sensation in the chest or throat and a sour taste in the mouth, but others exist: difficulty swallowing, sore throat, hoarseness, dry cough, regurgitation, the sensation of a lump in the throat, and even chest pain.
The most common treatment for GERD is medication that targets stomach acid in one of three ways:
Antacids like Maalox, Mylanta, Gaviscon, Rolaids, and Tums neutralize stomach acid.H2 blockers like Zantac, Pepcid, and Tagamet reduce the production of stomach acid indirectly by inhibiting the activity of histamine.Proton pump inhibitors (PPIs) like Nexium, Prevacid, Prilosec, and Protonix reduce levels of stomach acid directly by blocking the final step of acid production.These drugs are not always well tolerated. Side effects may include nausea, vomiting, diarrhea, flatulence, headache, and dizziness. PPIs have also been associated with an increased risk of bone fractures, pneumonia, and dementia, and there are concerns about an increased risk for cardiovascular events like heart attack, especially when these drugs are used in combination with other drugs.

Furthermore, reducing the production of stomach acid can have dangerous consequences. When our stomachs are not acidic enough, we don't absorb certain nutrients very well and may develop deficiencies of vitamins like B12 and minerals like calcium, magnesium, zinc, and iron. Low stomach acid also causes imbalances in the microorganisms that inhabit our bodies. It promotes bacterial overgrowth in the stomach and small intestine (SIBO) and makes us more vulnerable to infection from food-borne bacteria, bacteria that produce chemicals called nitrosamines which have been linked to stomach cancer, and antibiotic-resistant bacteria like C. difficile.

Acid-reducing drugs are intended to be used for only eight weeks, but people often use them longer or even indefinitely. The longer these medications are used, the more difficult it is to stop using them because cessation can have a rebound effect, triggering a sudden increase in stomach acid production and severe aggravation of symptoms. These drugs, particularly PPIs, should never be discontinued without a doctor's supervision.

In some cases, like those involving ulcers, drugs that reduce stomach acid production may be necessary for healing to happen. But in many cases, their risks outweigh their benefits because GERD is not caused by too much stomach acid. It's caused by incomplete closure of the valve that separates the stomach from the esophagus. Every time you swallow, a doughnut-shaped muscle called the lower esophageal sphincter or LES relaxes to open the passage, allowing food and liquid to travel from the esophagus into the stomach. Then it constricts to tighten back up again, closing the passage to keep the contents of the stomach inside the stomach.

When the LES isn't tight enough, acid from the stomach can travel up into the esophagus where it causes inflammation and damages delicate tissues that were never meant to encounter an acidic environment. If this happens over and over, inflammation in the esophagus can become chronic and may lead to bleeding and narrowing. Chronic esophageal inflammation also increases the risk of developing esophageal cancer.

To treat the real cause of GERD and reduce the risk of cancer, 3 things need to happen:
Tighten the LESHeal inflamed tissue in the esophagusMaintain good digestionTightening the LES stops reflux while healing the esophagus resolves inflammation and discomfort. Digesting our food fully is important because when it's not properly broken down, it lingers too long in the stomach and puts pressure on the LES, making it less likely to stay tightly closed.

Here are 15 ways to get started: 

#1  Avoid foods that relax the LES or otherwise aggravate GERD: coffee, tea, alcohol, carbonated beverages, dairy products, citrus fruits and juices, chocolate, peppermint, chocolate, tomatoes, onions, spicy foods, fried foods, oily foods, and high-fat foods. 

#2  Avoid foods that promote inflammation including sweet, starchy, and processed foods. 
 
#3  Start every meal with a salad of raw leafy greens tossed with raw vinegar and a small amount of cold-pressed oil (extra virgin olive, walnut, flax). 

#4  Chew your food thoroughly, at least 20 to 30 chews per mouthful.

#5  Avoid overeating. Having too much food in the stomach puts pressure on the LES. If you have to, consume smaller, more frequent meals instead of fewer, larger meals.

#6  Avoid drinking liquids just before you eat, during meals, and for at least 30 minutes after eating. If you're thirsty, it's OK to sip water, but do so sparingly. Consuming too much liquid with meals can dilute stomach acid, which slows digestion and delays stomach emptying, which puts pressure on the LES.

#7  Make dinner your lightest meal and avoid snacking before bed. After eating, do not lay down for at least two hours. If you're uncomfortable laying down, raise the head of the bed by 6 inches.

#8  Chew on DGL. Studies show that deglycyrrhizinated licorice can heal gastric ulcers as well as prescription medication. To be effective, it has to be mixed with saliva, so look for chewable lozenges that contain as few additives as possible and no artificial sweeteners.

#9  Maintain a healthy weight. Excess abdominal fat puts pressure on the LES, so if you're overweight, talk to your doctor about losing it in a healthy and sustainable way. 

#10  Avoid tight-fitting clothes. Constriction of the abdomen puts pressure on the LES.  

#11  Stop smoking. Cigarette smoking relaxes the LES.

#12  Practice relaxation. Because stress can exacerbate GERD, it's important to manage it effectively. 

#13  Treat conditions that contribute or predispose to GERD including digestive problems, hiatal hernia, asthma, and diabetes. 

#14  Seek alternatives to medications that promote or aggravate GERD. These may include antibiotics, anticholinergics prescribed for overactive bladder and irritable bowel syndrome, bisphosphonates for bone loss, calcium channel blockers and nitrates for high blood pressure and heart disease, non-steroidal anti-inflammatory drugs, narcotics, benzodiazepines, progesterone, quinidine, and theophylline. 

#15  Talk to your naturopathic doctor about supplements to soothe and heal irritated and inflamed tissue, to tighten the LES, increase stomach acidity, improve digestion, and/or balance gut microbiota. If you don't get better, it will be important to investigate further because you may have a more serious condition.

References:

Ghebremariam YT, LePendu P, Lee JC, Erlanson DA, Slaviero A, Shah NH, Leiper J, Cooke JP. Unexpected effect of proton pump inhibitors: elevation of the cardiovascular risk factor asymmetric dimethylarginine. Circulation. 2013;128(8):845-53.

Ito T and Jensen RT. Association of Long-term Proton Pump Inhibitor Therapy with Bone Fractures and effects on Absorption of Calcium, Vitamin B12, Iron, and Magnesium. Current Gastroenterology Reports. 2010;12(6):448–457.

Bures J, Cyrany J, Kohoutova D, Förstl M, Rejchrt S, Kvetina J, Vorisek V, Kopacova M. Small intestinal bacterial overgrowth syndrome. World Journal of Gastroenterology. 2010;16(24):2978–2990.

Morgan AG, Pacsoo C, and McAdam WA. Maintenance therapy: a two year comparison between Caved-S and cimetidine treatment in the prevention of symptomatic gastric ulcer recurrence. Gut. 1985;26(6):599–602.

Kahrilas PJ and Gupta RR. Mechanisms of acid reflux associated with cigarette smoking. Gut. 1990;31(1):4–10. 

Konturek PC1, Brzozowski T, Konturek SJ. Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. Journal of Physiology and Pharmacology. 2011;62(6):591-9.

10 Ways to Detox Your Home

Opening the windows is one of my favorite things about warm weather, especially after a long winter of record-breaking snowfalls and low temperatures.

Reveling in sunshine and warmer temperatures and exchanging and circulating the air inside our homes is as good for our bodies as it is for our spirits. According to the Environmental Protection Agency, indoor air can be “more seriously polluted” than outdoor air, even in the largest and most industrialized cities.

While opening the windows helps reduce exposure to environmental toxins in the air, it’s just a start. There are lots of other ways to minimize toxic exposure inside our homes and these ten tips will help you get started.

#1 | Take off your shoes.

One of the easiest ways to prevent outdoor chemicals from becoming indoor toxins is to leave your shoes at the door. Insist that everyone else does too.

#2 | Filter tap water.

Activated carbon filters can remove chlorine, lead, mercury, copper, pesticides, solvents, radon, parasites, some volatile organic compounds, and bad tastes and odors from tap water. Reverse osmosis also removes fluoride, cadmium, asbestos, bacteria, arsenic, barium, nitrates, nitrites, and perchlorate. Reverse osmosis filters use thin membranes to remove 99.97 percent of contaminants 0.3 microns or larger, while ulta-HEPA filters reportedly filter out 99.99 percent.

Before you buy, check out the Water Filter Buying Guide from the Environmental Working Group. After you buy, change the filters regularly.

#3 | Nix non-stick.

Replace non-stick cookware with cast iron (enameled or not), stainless steel, copper, glass, or ceramic cookware. If non-stick pans are your only choice, follow these four rules: Never preheat them when they are empty. Use them over low heat only. Never put them in the oven. And discard them as soon as the surface becomes scratched.

#4 | Get the plastic out.

Replace plastic food storage containers, beverage bottles, and travel mugs with glass, stainless steel, or ceramic varieties.

Avoid foods and drinks that have been packaged in plastic containers, cans, and cartons unless they specify “BPA-Free” and “Phthalate-Free” (look for Vital Choice and Eden Organics). Avoid foods that have been packaged in foam (polystyrene) materials like disposable cups, take-out containers and egg cartons (buy eggs in cardboard cartons).

Replace plastic wrap with aluminum foil or parchment paper and eliminate your need for plastic bags by taking a reusable organic cotton bag with you to the farmer’s market and grocery store.

#5 | Use cleaner cleaners.

Replace chemical cleaners with essential oils, baking soda, and vinegar. Pure essential oils are naturally anti-bacterial and tea tree essential oil is especially effective at removing mold and mildew.

Baking soda acts as an abrasive agent to remove residue and stains from glass, ceramic, stainless steel, and silver. Add a few drops of water to make a baking soda paste for cleaning the stove, sink, counters, toilet, and tub.

Use white vinegar to polish mirrors and wash windows and floors. On non-carpeted surfaces use a steam mop, which uses only water and steam to clean.

Polish wood furniture with a mixture of three parts olive oil to one part freshly squeezed lemon juice, applied with a soft cloth, rubbed briskly, and allowed to air dry (test a small area before you apply it to an entire piece of furniture).

#6 | Make it yourself.

To make your own non-toxic all-purpose cleaner, add the following ingredients to a clean glass spray bottle: 1 cup white vinegar, 5 drops pure tea tree essential oil, 5 drops pure lavender or orange essential oil (avoid synthetic and perfume oils), and a half cup water. Label the bottle with the ingredients and date. Shake it gently to distribute the essential oils, then spray the cleaner on dirty surfaces and wipe it off with a clean moist cloth or sponge.

For tough cleaning jobs, omit the water and allow the solution to sit for a few minutes before wiping it off. This cleaner can be used on counters, sinks, stove tops, appliances and tiles, but don’t use it on surfaces made from wood, natural stone, or other delicate materials.

#7 | Avoid fragrances.

Manufacturers are not required to disclose additives regarded as "fragrance" and a single fragrance can contain several hundred ingredients. Furthermore, “unscented” doesn’t necessarily mean fragrance-free because chemicals can be added to cover odors. Get rid of air fresheners and all fragranced household products.

As an alternative to air fresheners, use pure essential oil diffusers. In the laundry room, replace liquid fabric softener with a half cup of white vinegar (mixed with 5 drops of pure lavender essential oil if you wish to scent your laundry) and substitute organic wool dryer balls for fragranced dryer sheets.

#8 | Research your personal products.

According to the Environmental Working Group, the average woman uses twelve products containing 168 unique ingredients every day, while the average man uses six products daily with 85 unique ingredients, and most of them have not been tested for safety.

Use the Skin Deep Cosmetics Safety Database to learn what you’re putting on your skin. Search by product, ingredient, or company to read safety reviews and make good choices when selecting items like soap, shampoo, toothpaste, deodorant, bubble bath, moisturizers, hair styling products, makeup, sunscreen and baby products.

#9 | Avoid dry-cleaned clothes.

Find a cleaner who uses wet-cleaning, a water-based alternative to solvent-based dry-cleaning. Wet-cleaning uses biodegradable detergents and a humidity-controlled drying environment to preserve “dry-clean only” clothes.

If you can’t avoid dry-cleaned clothes, store them in a well-ventilated spot away from your living area (like the garage) and each time they're treated, allow them air out for several days before wearing them.

#10 | Use plants to clean the air.

One six-inch houseplant per 100 square feet of living area can greatly improve indoor air quality. Several species have been shown to filter harmful chemicals like benzene, formaldehyde, trichloroethylene, xylene, and toluene. These include the snake plant, spider plant, English ivy, grape ivy, peace lily, golden pothos, and weeping fig.

References:

Environmental Protection Association. The Inside Story: A Guide to Indoor Air Quality. [Web page]. EPA website. http://www.epa.gov/iaq/pubs/insidesto.... Accessed April 14, 2015.

Environmental Working Group. EWG’s Updated Water Filter Buying Guide. [Web page]. EWG website. http://www.ewg.org/research/ewgs-wate.... Accessed April 14, 2015.

Environmental Working Group. Top Tips for Safer Products. [Web page]. EWG website. http://www.ewg.org/skindeep/top-tips-.... Accessed April 14, 2015.

Environmental Working Group. EWG’s Skin Deep. [Web page]. EWG website. http://www.ewg.org/skindeep/. Accessed April 14, 2015.

Papinchak HL, Holcomb  EJ, Best TO, Decoteau DR. Effectiveness of Houseplants in Reducing the Indoor Air Pollutant Ozone. HortTechnology. 2009;19(2):286–90.

Yoo MH, Kwon YJ, Son KC. Efficacy of Indoor Plants for the Removal of Single and Mixed Volatile Organic Pollutants and Physiological Effects of the Volatiles on the Plants. Journal of the American Society for Horticulture Science. 2006;131(4):452–58.

Kim KJ, Kil MJ, Song JS, Yoo EH. Efficiency of Volatile Formaldehyde Removal by Indoor Plants: Contribution of Aerial Plant Parts Versus the Root Zone. Journal of the American Society for Horticulture Science. 2008;133(4):521–26.