Variety is the Spice of Life!

We need a variety of foods in our diets. Nothing will help to better guarantee that you get the micronutrients you need than eating many different things.

Many people spend more thought on what type of gas or oil to put in their car than on what type of food to put in their bodies. We all know that if we put the wrong fluids in our automobiles, they won’t run well: The gas has to have just the right octane rating, and the oil has to be the correct weight for the climate conditions the car will be driven in.

Those of us who grow plants, whether of the houseplant or the garden variety, feed them just the right mix of nitrogen, phosphates, potash, iron, and other compounds we know they need to remain healthy. If any of these substances is out of balance, the plants don’t grow as well.

The same is true for our bodies, which need a great variety of nutrients. But of the many substances necessary for optimal body function, some are needed in only very small quantities. An example would be silicon, with a recommended daily allowance of 9-14 milligrams per day. Compare that RDA to calcium at 800 milligrams a day. Silicon isn’t usually listed on multivitamin labels but is necessary for the integrity of connective tissue in the body. Trace amounts of silicon can be found in unrefined grain products and root vegetables. Even if you take vitamins, you still have to eat correctly to get all the nutrients you need.

It’s been said that “variety is the spice of life.” It’s also been said that humans are creatures of habit. What do we do about this contradiction? How about making a habit of variety? You may want to feed your body the way you feed your retirement account: regular deposits in a variety of investments give you a good foundation for growth. Pick your foods as carefully as you do your investments. Don’t put all your eggs in one basket.

Take a fresh look at your local health-food store. I’ll bet they have a variety of products made of grains you’ve rarely eaten (and perhaps have never even heard of), such as quinoa and amaranth. Try a breakfast cereal made of millet. Buy the blue-corn pancakes or spelt-flour biscuit mix. Next time you shop for such items, try the seven-grain pancakes and the oat-flour biscuit mix.

Look at the variety of fruits and vegetables your store carries. When was the last time you had beet greens, breakfast radishes, or kale? If you normally buy romaine lettuce, try the red leaf—or use spinach as a base for your salads this week. Choose purple or gold potatoes for a change. If you usually buy green bell peppers, try the red or the orange.

Apples, oranges, and bananas are all good choices in fruit, but what about fresh pineapples, star fruit, blood oranges, or papayas?

Take a trip down a health-food store’s bulk-foods aisle, lined with bins of grains and dry beans. Have you tried mung, garbanzo, fava, or great northern beans lately? How many types of rice are there? How many have you tried? Is there some other grain you could use in place of rice? How many types of flour do they carry? When you bake, can you mix a new type of flour with your wheat flour? Be brave about your food—give it a try. Most health-food stores post instructions next to each bin of grain or beans about whether or not it needs to be soaked, for how long, and how much water to cook it in.

If cooking dry beans and grains seems daunting, stroll the aisle of packaged meals. Health-food stores and companies have expanded their offerings tremendously in the last few years. There are pre-packaged side dishes that feature most of the grains you see in the bulk aisle, with complete, easy-to-follow directions for quick cooking.

If your usual source of protein is chicken or beef, try some fish or turkey instead. If you eat out often, change restaurants frequently. When you do return to a favorite restaurant, choose the special rather than the same dish you had the last time. Go for the ethnic specialties. Italian, Thai, and Mexican dishes can add variety; each regional cuisine uses very different ingredients.

Get into the habit of eating a wide variety of foods. Make shopping itself an adventure by trying not to buy the same items week after week—to make sure, take along last week’s grocery list as well as the new list. What new foods will you discover this week that might delight your senses and feed your body?

4 dangerous words:"It will go away".

If you want to remain in good health throughout your life, you must learn to recognize and listen to the messages your body gives you. This may be a challenge at first—most people are not very body-conscious, and feel their bodies only when they’re in severe pain. To become more body-conscious, you must listen to your body when it whispers to you, not just when it screams. To become more body-conscious, try the following exercise twice a day, morning and night, just before you start or end your day:

Take a few moments to sit or lie down in a comfortable position. Let your mind feel your body. First, put your attention on your feet and legs, being aware of how they actually feel: loose? tight? hot? cold? achy? Now, let your attention wander slowly over the rest of your body. Are you aware of any part that doesn’t feel as good as the rest? What does that feel like? Is it a sign of something new? Did you have this feeling the last time you did this exercise? Has it changed or progressed?

Do this exercise each day and you’ll begin to become much more familiar with the way your body normally feels. That will make you more likely to recognize a symptom when it first appears. But once you’ve become aware of your symptoms, you must make a choice about addressing them. An illustration common in the chiropractic profession is the Oil Light Analogy:

Imagine that you’re driving along in your car and the oil light comes on. What are you going to do? Ignore it and hope it will go away? If you do, you might be able to drive the car quite a bit longer, but eventually the lack of oil—which is, after all, the problem the oil light is designed to alert you to—will ruin the engine and render the car useless.

Or, when the oil light comes on, are you going to stop, add oil, drive until the light comes on again, then stop and add more oil, and so on? Adding oil over and over is similar to adding pain relievers to your body. The symptom (the oil light) may disappear for a while, but it will return when the problem gets worse again (when enough oil has again leaked out or burned up). The underlying issue (the oil leak) is never addressed. Most of you probably don’t treat your car this badly, but your bodies might be another story.

Or, when the oil light comes on, do you call the mechanic and make an appointment to take your car in for service so that he or she can find out why it lost so much oil? Probably so. You want to fix that oil leak before it creates more problems in your car, costing you more money and inconvenience. You won’t wait till your car overheats or the engine seizes up just because of a simple lack of lubrication.

The oil light is similar to your symptoms. When your body malfunctions, it tells you so by exhibiting some type of symptom. The most dangerous way to deal with symptoms is to ignore them or hope that they’ll just go away.

Sometimes symptoms are subtle—fatigue, muscle tightness, loss of appetite, or a change in sleep patterns. This is the body whispering. At other times the body will scream for help, in the forms of pain, strong allergic reactions, or a reduction in organ function.

In most cases, the problem causing the symptoms has been there a long time, and the symptoms have worsened with time. (Remember, if the symptoms are getting worse, so is the underlying disease process.) I can’t tell you how many patients I’ve seen with severe health problems who waited a year or more to seek care because they “thought it would go away.” Meanwhile, their symptoms got only worse. In many cases, by the time the patient seeks care, the disease has progressed to a point where it is much harder to treat.

I often ask patients what prevents them from seeking care as soon as they’re aware of their symptoms. The most common responses are “I thought it would go away on its own,” “I didn’t have/didn’t want to spend the money,” “I didn’t have time,” “I was afraid of what the doctor might find,” and “I was afraid of how the doctor would treat me.” All

of these hinder people from receiving the benefits of early intervention. Let’s look at each of them.

First, if you think your symptoms might go away on their own, well, they might. But when the symptom goes away or is covered by drugs, is the underlying problem really gone? The body has an amazing ability to protect you from problems. In many cases, your symptoms will eventually go away because your body’s ability to speak to you is weakened. Your symptoms are gone, but the underlying problem persists until the body again tries to alert you, usually with more severe symptoms. Don’t ignore symptoms, and don’t cover them with drugs.

If money is a concern for you when you have symptoms, I suggest you build a good relationship with an alternative healthcare provider. A doctor of chiropractic, homeopath, doctor of Oriental medicine, or naturopathic physician are all good choices. These doctors are well qualified to act as primary-care physicians—that is, the first person you see when you have questions about your health. They can evaluate you and your symptoms and advise you on what steps you should take, including referrals to specialists, if necessary.

Many providers of alternative care offer consultations and appointments at reasonable prices, and are more likely to offer some sort of payment plan for those in need. Don’t wait until you’re really sick to make the initial contact—become an established patient before you really need to. The initial consultation is generally the most costly visit and takes the most time. Once you’re an established patient, most providers can do a follow-up checkup, as needed, for much less money. If you see these providers for your yearly checkup and maintenance needs, then they’ll already be up to date on your health history and will be able to help you when serious symptoms do arise.

I offer this advice to those of you who ignore your symptoms until they’re severe because you “don’t have time” to go to the doctor: First, review the “Make Your Health a Priority” chapter. Your health is so important that a trip to the doctor to get some advice should be a priority in your schedule. These days, more and more doctors’ offices, offer some evening and/or weekend hours. I know that many doctors’ offices can keep you waiting a long time. This is another good reason to build a relationship with a doctor before you really need a doctor. A few visits to a doctor’s office will give you an idea of how time-conscious the practice is. Your time, too, is important; your appointment time should be respected.

Doctors’ offices can get backed up for two reasons: emergencies and overbooking. Emergencies are understandable, but should be the exception rather than the rule. If you always have to wait for an appointment, it could mean that your doctor is trying to see too many people in the time available. Rushing patient visits is very stressful and can be a cause of mistakes. You might want to see another doctor.

If you’re the type of person who puts off getting healthcare because you’re afraid of what a doctor might find, remember: with many devastating and deadly diseases, early intervention is the key to survival. If you wait, it may be too late.

If you’re very afraid, take a friend or family member with you to the doctor’s office so they can help you deal with your fear. It’s easier to be brave when you’re holding the hand of someone who cares for you. Be sure to let the doctor and staff know that you’re afraid. Most support staff in doctors’ offices are wonderful when it comes to quelling patients’ fears—after all, they do it all the time. Let them know what you’re feeling, so they can help you be more comfortable.

Many people hesitate to seek care because they’re reluctant to take the drugs offered by allopathic practitioners. This is another reason to get established with an alternative-care provider first. They can tell you if your problem can or can’t be handled in a drug-free manner, because that’s what they provide: drug-free care. If they’re not qualified to treat your condition and you do need drugs, they’ll refer you to an MD.

Last but not least, if you’re already an established patient with a doctor before an emergency occurs, you’ll already know how well your doctor listens and how comfortable you are with him or her. That way, you won’t have to face an unknown condition and an unknown doctor at the same time.

Learn to listen to your body, and pay attention to your symptoms. Choose early intervention so that minor health problems don’t become major ones. These two things alone will help you live a longer, healthier life.

Vacation Time!

Regardless of the type of work you do, vacation time is a necessity: it increases your chances of living a longer, healthier life. How does it do that? Well, time off gives you a chance to sleep in, relax, unwind, and de-stress. All of these things, done regularly, can result a healthier life.

Some jobs allow a certain number of paid vacation days per year, which makes it much easier to take time off. Other jobs include no paid vacation, and there may or may not be permitted days off, which of course makes it hard to impossible for a person to take vacation time. I have suggestions for both situations.

If you love to work, or if you work at a job that does not have a good vacation policy, you may not take enough time off. Remember, nothing in your life will bring back missed opportunities. Work is not everything. A vacation is often a time for families to reconnect, to get to know each other and create happy memories together. This is something you don’t want to miss out on. Healthy relationships do increase your chances of living a healthier life, so use your vacation to reconnect with those you love.

If you’re single, vacation time gives you an opportunity to get out of the work

environment and meet new people. Who knows where you might meet your perfect match? Vacations can be built around places you’ve always wanted to go, or hobbies you already enjoy. Don’t hesitate to travel alone; if you’re not comfortable with that, go with a group tour. Build your own library of adventure tales to share with the family you’ll have someday.

Many people have such a sense of responsibility about their careers that they feel they can’t leave their jobs for long enough to take a vacation. I know how that feels—as a doctor, it’s very difficult for me to take time off without feeling as if I’m leaving my patients alone for too long. I do take time off though, because I know rest and relaxation is necessary for anyone who wants to remain focused, productive and happy in their job.  If you feel like you can’t take time off, do it anyway, just once, You’ll be amazed to see how well your co-workers get along without you. Just remember that time off from work gives you an opportunity to come back renewed and rejuvenated, with a fresh outlook and fresh ideas. Just warn your co-workers before you leave that when you return your productivity will be increased and they are going to have to be ready to keep up!

A friend told me that she hated to take time off because there was always a mess to deal with when she got back, and that was so stressful that it canceled out the joy of the vacation. If this is the case for you, please talk to your co-workers, project leader, or boss,

and find out what the problem is. If a company can’t survive an employee’s leaving for a week without having a huge mess to clean up, something is wrong with the company design or execution, and your boss may not be aware that there is such a problem. No company wants to be so dependent on one employee; hopefully, they’ll thank you for bringing it to their attention. Is this going to make you seem expendable? It’s more likely to make you more of a team player, an innovative thinker who can identify problems of which management may not be aware.

Now that you’ve decided to take a vacation, what should you do? Well, if you can afford a week in some exotic location, go for it! But don’t spend the whole week running from one tourist adventure to another. Make sure you spend a few days just lounging, so you can return rested. If you come back needing to rest up from your vacation, you probably did too much.

I recommend that you plan to arrive back home at least twenty-four hours before you must return to work. No one wants to jump off a plane, hop into a taxi, and go right to the office. Give yourself time to unpack and rest before going back to work, especially if you’ve crossed time zones on your return trip, or had a long road trip to return home.

Maybe you feel you can’t afford a vacation. Maybe your time off is unpaid. If so, at least take a Monday or a Friday off, so you can have a long weekend. Maybe at your job, your Monday is actually Wednesday, so take that day off. The point is, give yourself three days off in a row. During that time, don’t communicate with work or with anyone from work. The idea is to get away from it all, even if it’s for just a few days—to change your routine and do something you love, something new and different.

Create a theme for your time off. Maybe it can be a “spa weekend” —over the course of those few days, you treat yourself to a massage, lounge in a long bubble bath (complete with fragrant oils, candles, and mood music), give yourself a facial, manicure, and pedicure, go out for a healthy meal, get a guest pass at a health club so you can use their steam room and whirlpool bath, spend one morning lounging with breakfast in bed, and make a trip to the health-food store for your favorite relaxing aromatherapy oil.

Maybe your long weekend could be a movie festival, with viewing times for a handful of your favorite classic movies. Maybe it’s action-adventure films, romance movies, or the entire Alfred Hitchcock catalog! Be sure to stock up on popcorn and beverages. Invite fellow movie enthusiasts to join you. Set the stage by dimming the lights, pulling the curtains, and making your living room into a theater.

Be creative with your long weekend. Maybe you could tour all the art museums in town that you haven’t yet explored, or go on the trail of the perfect pie, and explore the cafes in your town. Check your local chamber of commerce for visitors’ information—often, there are many tourist sites in our own home towns that we have not explored.

Spend a weekend without the phone or TV. I know, it’s a rare concept these days, but why not try just doing nothing? Have you noticed how fast a day goes by when you’re busy? Well, the reverse is true when you’re not busy. A long weekend will become really long if you don’t watch TV, answer the phone, or log on to the Internet. When was the last time you spent the whole day in bed when you weren’t sick? Spending time with yourself now and then is a great way to recharge.

If you can afford to spend a little more on your long weekend, play three days of golf at the courses in your area, go skiing for a weekend, take the family camping, check into a hotel in your town and use the spa, or go on a short road trip to an area of interest within a day’s drive of home.

 Don’t put off taking time off. Make a commitment to your self to vacation, then get your calendar out and choose dates. If you have to put in a request for time off, go ahead and do it. If you can afford to travel, pick up some travel magazines and start planning your trip. If you choose to stay home, jot down some ideas for a theme vacation, and make a list of items you would like to make the weekend special. Make a regular vacation a regular part of your life. You’ll be glad you did.

Salt Belongs in the Sea

You wouldn’t think of taking a big ol’ gulp of sea water—it’s just too salty—but you routinely eat snacks with just as much salt on or in them. The human body needs salt for its internal functions, but most of the earth’s salt can stay where it is: in the ocean.

The history of salt includes the rise and fall of civilizations, the development of trade routes, and its role as currency. Until recently, salt was a rare and highly valued commodity. Modern transportation and processing now make salt cheap enough that, for the first time in history, we can take salt for granted. And we do.

In the chemistry of the body, salt is probably the most important ion. It’s an integral part of most chemical reactions in the body, and the regulator of many bodily functions: of the water your body uses, of blood volume, of arterial pressure, as well as of the volume and composition of extracellular fluid. As if that weren’t enough, salt is the basis of the body’s sodium-potassium pump, which regulates nerve function. If your salt levels are off, you’re in big trouble.

 Eating a large amount of salt won’t necessarily throw your salt levels off, but it will cause your body to work harder to maintain the proper salt levels. This will stress the posterior pituitary gland and the kidneys. Because salt affects the level of fluid in the body, excess salt also stresses the blood vascular and urinary systems, and the brain (which is surrounded by fluid).

If you want to stay healthy for a lifetime, you must reduce the stress on your internal organs. To do that, you must reduce your salt intake. First and foremost, get rid of the saltshaker. You simply do not need to add salt to anything. If you are tempted to add salt, remind yourself of how many of your body’s systems and functions can be damaged or impaired by too-high salt levels and of how important your health is to you.

Humans aren’t perfect—when it comes to adding salt, most people tend to think of the moment, not the big picture. Yes, that salt sure tastes good, but think about the health problems it can cause. Give yourself credit for every time you remain strong and don’t add salt.

Fast foods are loaded with salt, as are most of the popular snack foods found in your favorite grocery; it’s best to avoid both as much as possible. If you really love pretzels, potato chips, and the like, have a salty snack once a month, as a special treat. Once you get used to less salt in your diet, you may find those type of snacks no longer appeal to you. Imagine the health benefits of not even feeling hungry for salty snack foods!

There are plenty of low-salt products on the market. As with any other dietary change, you’ll adapt to a lower salt intake in a few weeks. Once you start cutting out salt, you’ll be amazed at the products that will taste salty to you—things you never imagined had any salt in them at all.

When you start cutting down, you may find yourself craving salt. If you do, eat a little. Notice that I did not say “Eat a bag of potato chips.” I said “eat a little” salt, and only if you really crave it—just a pinch of natural sea salt, which is available at any health-food store. In twenty minutes, that craving will be gone. As your body adapts to more normal levels of salt, the cravings will go away.

Avoid processed foods. We’ve already talked about the many health problems that go along with processed foods. Salt is one of them. In my opinion, there is no reason for manufacturers to add so much sodium to foods. It’s true, salt was once used to preserve foods. With modern methods of transporting and distributing foods, most preservatives (including salt) are really not necessary if you are eating a diet of fresh foods that are as close as possible to their natural state. Learn to read the labels on foods, and always check the sodium levels.

            It is okay to have some salt on hand, for use in homemade soups, stews, or other foods that you’re certain do not already contain hidden or added salt. Buy all-natural sea salt with the minerals still in it, and use only small amounts in homemade dishes made from scratch.

Every time you think about adding salt or are about to eat a salty snack, you’re making a choice between eating excess salt now and avoiding the many health problems associated with excess salt that will likely manifest as you age. Which will you choose?

Further Reading

Fast Food Guide, by Michael F. Jacobson, Ph.D.

Salt: A World History, by Mark Kurlans

Sun protection, what I learned from Navajo Grandmothers.

The topic has been covered repeatedly by the media, so it won’t be news to you when I tell you that sun damage can cause health problems. We all know that now. Notice I say sun damage- meaning over exposure. Your body does benefit from some sun, so you need to strike a balance.

We should go back to Victorian style—tan-free skin was fashionable, a sign of the affluent leisure class. Only the common, less wealthy working people had tans. We know the sun causes problems if over indulged in; most of us are just not well versed in how to avoid it.

When I moved to the Southwest, I was fascinated by the Navajo grandmothers, who would be clothed from top to bottom. These lovely ladies spent their whole lives under the glare of the desert sun, and they knew how to protect themselves: long-sleeved blouses of dark velvet buttoned to the collar, long tiered skirts almost to the ankles. I don’t think I’ve ever seen a Navajo grandmother wearing sandals without socks.  There is no better protection than covering up. Buy and wear long skirts, loose long pants, and long-sleeved shirts in light fabrics. If you wear light fabrics, you won’t be too hot, and the protection is fantastic.

Many of those Navajo grandmothers also carried an umbrella when it wasn’t raining. When an umbrella is used to protect against sunlight, it’s called a parasol. What a great idea—instant shade wherever you go. How many times has a family outing been ruined because the little ones got too hot? Take an umbrella/ parasol with you if you plan on outdoor activities where you’ll be walking, hiking, or sitting in the sun. You’ll stay cooler, get less sun exposure, be the envy of everyone around you still suffering from the heat, and you’ll be ready for those sudden showers!

What happened to those big hats ladies used to wear? Maybe it’s time for them to come back into style. A wide brim all the way around protects the face as well as the shoulders, and it looks great too. Many styles are available for both men and women. Come on, be adventurous—get a safari hat, a cowboy hat, or a wide-brimmed garden hat. You’ll be protected from the sun and strike a much more interesting figure.

Baseball caps may be popular, but they don’t give you the protection you really need—the back of the neck and the sides of the face are left completely exposed. Baseball caps are good for baseball players and as inexpensive advertising billboards, but not for much else.

I used to think sun screens lotion was the answer, but now we know the chemicals in most sun screens cause as many problems as the sun itself.  If you want to wear a protective lotion, use one that is all natural. search online for recipes that include coconut, avocado or other natural oils as well as therapeutic grade essential oils that protect your skin, Young Living just introduced a pure carrot essential oil, and that really will protect your skin.

So mix up a batch of natural sun protection and use it every day- Guys, I’m talking to you too. If you live in a very sunny climate, just make it a part of your morning routine: wash face, brush teeth, brush hair, and put on essential oils. Keep the oils wherever you do your morning routine, so you use it.  Don’t forget your hands and, if you wear sandals, your feet.

Sun protection is not just for the seaside or the desert. your all natural sun protection should be included in every golfer’s bag, gardener’s basket, skier’s boot bag, fisher’s tackle box, hiker’s backpack, and so on. Any activity that exposes you to the sun puts you at risk.

I remember a story told by one of my friends, who honeymooned in a tropical paradise. On the first day, she and her new husband played it smart and stayed under the big umbrellas near the pool. However, they neglected to factor in the rays reflecting off the pool, and spent the rest of their honeymoon in agony from sunburn.

I think that tanning beds are generally a bad idea if used excessively.  However, before a seaside vacation, it might be a good idea to carefully get a little base tan, just to help protect you from getting singed by that strong sun.

Even when you’re not planning on outdoor activities, you can still get too much sun, especially if you live in a sunny climate. Make sure you’re protected from daily sun exposure.  When you choose skin creams or moisturizers make sure they are all natural so sun exposure does not cause chemicals in your lotions to do damage to your body.

 

One last thing- don't forget your body does need some sun. Especially if you live in a cold or cloudy climate, sun bathing can be good for you as long as you don't over do it. Your body needs sun exposure for normal biochemical reactions to occur, and your eyes benefit from some sunlight as well, so, don't wear those sunglasses day in and out.