Vitamin D and Diabetes

Researchers from Tufts Medical Center and Carney Hospital in Massachusetts report that people with the highest blood levels of vitamin D (greater than 25 ng/ml) have a 43% lower risk of developing type 2 diabetes that people with the lowest blood levels (less than 14 ng/ml).  Get your vitamin D levels checked by your Doctor!

Mitri J, Muraru M, Pittas A, Vitamin D and type 2 diabetes: a systematic review, European Journal of Clinical Nutrition, Published Online ahead of print, doi: 10.1038/ejcn.2011.118

Day 4-6- ACV

As the days go on I find that my energy has been steady, mental clarity is sharp and I have not felt too "full" after eating.  I have steadily had one cup of water with two tspn of ACV upon awaking and another mid afternoon.  When I find myself out for the day, I prepare my drink and bring it with me.  Turns out to be a great "pick me up". 

Day 3- ACV

Today, was a slower day for me.  It has been a long time since I have not had to be on a tight time schedule.  I awoke early (6:10) and tried to get back to sleep.  That didn't happen, so I got up and had my morning drink of ACV.  I have found that after I drink ACV, I can take or leave coffee. 
For a long time, I have had a ritual in the morning.  While the day is quiet, I read my journals, catch up on research and sip my hot coffee.  Thus far I don't choose to let it go.
Today I noticed that the puffiness near my eyes seems to be even lesser, my energy has been good and no problem with digestion.  My colleague mentioned that after drinking ACV, I should probably brush my teeth to wash away the acidic environment, so tomorrow I am going to start. 
Yesterday, when I felt tired at about 5:00, I realized it was right after I finished the third cup of ACV.  For today, I have cut back the dosage from three cups of ACV a day to two. I feel better and it is a good reminder to listen to your body...

Day 2- Apple Cider Vinegar

Day two has been similar; but in addition to better energy, including a  45 minute brisk walk on hilly terrain, I realized that the puffiness under my eyes decreased.  In Chinese Medicine, this would be viewed as part of a spleen qi deficiency.  So, just observing a link here.  It has been shown that ACV (I will be using this abbreviation for now on) helps digestion, assimilation and pH balance, all having to do with the function of the spleen. Very interesting that before I started this I was feeling rather sluggish and now, two days later, not a trace.

Day 1- Apple Cider Vinegar

Over the last few days, from the various journals I have picked up to read, apple cider vinegar has been referenced.  After seeing this several times, I became intrigued and started to conduct my own research.  After all, Hippocrates in 400 BC treated his patients with apple cider vinegar due to its healing qualities.

I searched Pub med and sure enough, there are several reviews on apple cider vinegar having effects on glucose metabolism, reducing cholesterol and there have been a few studies on apple cider vinegar and weight loss. I have also read that it maintains the body's pH. 

So, I decided to start an experiment on myself and see what happens. I am going to track my energy, mental clarity and digestion. By the way, I often try a therapy before I recommend it to someone else.

As the heading implies, this was day one; Preparation is 2 teaspoons into 8 oz of water.  I drank a glass when I awoke, mid-morning and then again mid-afternoon.  As a result I felt my energy, mental clarity and digestion great all day.  At about 5:00 I started to slow down, however, I did have a busy day. 

Until tomorrow.....

 

 

Balance Equals Health's Herbal Marinade

1/2 cup Fresh Basil
1/4 cup Fresh Parsley
1/8 cup Fresh Cilantro
1/4 cup Walnuts
1/4 cup Olive Oil
1/2 Fresh Lemon (juice)
1/2 tsp. Sea Salt

Place all ingredients in food processer and pulse until well combined.

Balance Equals Health's Favorite Marinade

1/2 Fresh Lemon (juice)
1/4 cup 100% Fruit Apricot Jam
3 tbsp. Dijon Mustard
1/4 cup Olive Oil
1 tsp. Turmeric (non-irradiated)
1/4 cup Fresh Parsley (chopped)
1 clove Fresh Garlic (chopped)

Whisk lemon juice, jam, mustard, and olive oil.  Add turmeric, parsley and garlic. 
Use on fish, chicken, turkey, etc.

Getting ready to BBQ this weekend...READ THIS FIRST!

A study in the journal Nutrition and Cancer showed that marinating meats prior to grilling may help to reduce the cancer causing chemicals called heterocyclic aromatic amines (HAAs).  However, the type of marinade seems to make an important difference in reducing versus increasing these carcinogens.

The study concluded that marinating with a turmeric-garlic sauce was beneficial in decreasing HAAs while marinating in a barbecue sauce caused an increase in HAAs.

http://www.ncbi.nlm.nih.gov/pubmed/10578481

It is interesting to note that turmeric and garlic are both potent anti-inflammatory spices.  On the other hand, the main ingredients of barbecue sauce, especially commercial ones are high fructose corn syrup or sugar, which are both pro-inflammatory.

How are you doing on your 10 day detox?

So far we have had wonderful feedback from our patients who have done the 10 day detox.  They are feeling better, having more energy, and losing weight.  Most of them have said that it was easy to do and actually enjoyed the way they felt while they were doing it. 

DETOX RECIPES: White Bean Soup

White Bean Soup  adapted from Canyon Ranch.

Ingredients 1/3 cup diced yellow onion 1/4 cup peeled and diced carrots 1/4 cup diced celery 1 teaspoon minced fresh garlic 1 tablespoon extra virgin olive oil 1 cup small white beans, soaked overnight and rinsed 1 1/2 quarts vegetable stock 1/4 teaspoon dry basil Pinch dry oregano Pinch dry thyme 3/4 teaspoon sea salt Pinch freshly ground black pepper 1 1/2 teaspoons chopped fresh parsley 1/2 teaspoon fresh lemon juice Instructions 1.  In a large sauté pan, sauté onions, carrots, celery and garlic in olive oil until onions      begin to turn translucent. 2.  Add beans and stir. Add stock, basil, oregano and thyme. Bring to a      boil, reduce heat to low and simmer 45 minutes to 1 hour, or until beans are soft.      Beans should begin to fall apart and thicken broth. 3.  Once soup begins to thicken, add remaining ingredients. Simmer briefly.

DETOX RECIPES: Beet & Greens Salad with Cannellini Beans

From EatingWell:  Winter 2003

Ingredients

• 2 bunches beets with unblemished greens, or 8 cups lightly packed beet greens
• 2 cloves garlic, crushed and peeled
• 1/2 teaspoon salt
• 3 tablespoons red-wine vinegar
• 1/3 cup extra-virgin olive oil
• 1 teaspoon dried oregano, or 2 teaspoons fresh oregano leaves, minced
• Freshly ground pepper, to taste
• 1 15-ounce or 19-ounce can cannellini beans, rinsed
• 1/4 cup thinly slivered red onion, (1/2 small onion)

Preparation

1. If using beets, preheat oven to 400°F. Cut greens from beets, leaving about 1 inch of stem attached; reserve about 8 cups greens, lightly packed. Wash and dry the beets. Wrap in foil and roast until tender, 1 1/4 to 1 1/2 hours, depending on the size. (Alternatively, place beets in a microwave-safe dish, add 1/4 cup water, cover and microwave on high for 20 to 25 minutes.) When the beets are cool enough to handle, peel 4 of them and cut into 1/2-inch wedges. You should have about 2 cups. Place in a medium bowl. (Reserve the remaining beets for another use.)
2. Using a mortar and pestle or the side of a chef’s knife, mash garlic and salt into a paste. Transfer to a large bowl. Add vinegar and whisk to blend. Add oil, oregano and pepper, whisking until blended. Measure out 1 tablespoon and add to the beet wedges; toss to coat. Add beans to the remaining dressing and toss to coat. Let marinate at room temperature until ready to use.
3. Place onion in a small bowl, cover with cold water and add a handful of ice cubes; let stand for 10 minutes, or until ready to use.
4. Meanwhile, bring 2 cups lightly salted water to a boil in a large wide pan. Wash beet greens in several changes of water; trim the stems. Add the greens to boiling water, cover and cook until tender, about 5 minutes. Drain well, pressing on the greens with the back of a spoon to remove excess moisture. Cut into 1-inch pieces.
5. Drain the onion. Add to the beans along with greens; toss to coat. Spoon the salad onto a serving platter or individual plates and garnish with the beets, if using. Serve immediately.

Fluoride in our water...What are the health effects?

Fluoride Compromises Brain Function

Ding Y, Gao Y, Sun H, Han H, Wang W, Ji X, Liu X, Sun D. 2010. The relationships
between low levels of urine fluoride on children's intelligence, dental fluorosis in
endemic fluorosis areas in Hulunbuir, Inner Mongolia, China.
Journal of Hazardous Materials doi:10.1016/j.jhazmat.2010.12.097.

Liu YJ, Gao Q, Wu CX, Guan ZZ. 2010. Alterations of nAChRs and ERK1/2 in the
brains of rats with chronic fluorosis and their connections with the decreased capacity
of learning and memory. Toxicology Letters 192: 324-329.

Also observed was an inverse association between urine fluoride levels and IQ: a 0.59-point decrease in IQ was observed for each 1 mg/L increase in urine fluoride. Thus, low levels of fluoride in drinking water, even within the range of levels currently allowed, negatively impact children's intelligence and dental health.

Increased risk of fluorosis from infant formula reconstituted with fluoridated water

Levy SM, Broffitt B, Marshall TA, Eichenberger-Gilmore JM, Warren JJ. 2010.
Associations between fluorosis of permanent incisors and fluoride intake from
infant formula, other dietary sources and dentifrice during early childhood.
Journal of the American Dental Association 141(10): 1190-1201.

According to the authors, fluorosis was associated with "higher consumption of powdered concentrate formula and higher fluoride levels in the water used to reconstitute the formula." The majority of participants in this study lived in areas with "optimally" fluoridated water. The authors state that formula prepared with "low-fluoride-content water would result in much less fluoride ingestion and, presumably, substantially less or milder dental fluorosis." Also reported was an increased risk of fluorosis due to higher intake of fluoridated toothpastes between 16-36 months

Fluoride decreases bone strength

Chachra D, Limeback H, Willett TL, Grynpas MD. 2010. The long-term effects of
water fluoridation on the human skeleton. Journal of Dental Research 89(11):
1219-1223.

UCS and yield stress declined with increasing fluoride content of bone, indicating that bone strength decreases with increasing bone fluoride level.

Fluoride increases serum lead concentrations

Sawan RMM, Leite GAS, Saraiva MCP, Barbosa Jr. F, Tanus-Santos JE, Gerlach RF. 2010.
Fluoride increases lead concentrations in whole blood and in calcified tissues from lead-exposed rats.
Toxicology 271(1-2): 21-26.

After 81 days there were significantly higher blood lead concentrations, and two- to threefold higher lead concentrations in calcified tissues, in the F+Pb Group compared to the Pb Group. Thus, a biological effect not yet recognized may underlie the association between water fluoridation and increased blood lead levels observed in children.

Fluoride disrupts cardiac function

Varol E, Akcay S, Ersoy IH, Koroglu BK, Varol S. 2010a. Impact of chronic fluorosis on left
ventricular diastolic and global functions. Science of the Total Environment 408(11): 2295-2298.
Varol E, Akcay S, Ersoy H, Ozaydin M, Korogly BK, Varol S. 2010b. Aortic elasticity is impaired in
patients with endemic fluorosis. Biol Trace Elem Res 133: 121-127.

Elevated levels of fluoride in the blood lower the availability of calcium to the body, which can impair cardiac function. In cases of acute fluoride poisoning, for example, the levels of available calcium can be so low as to cause cardiac arrest. Exposure to sub-acute levels of fluoride may have more subtle effects on the heart. Research by Varol et al. (2010a) found that fluorosis patients had significantly higher urine fluoride levels than controls, as expected. In addition, left ventricular myocardial performance index (MPI), calculated as (isovolumic contraction time+isovolumic relaxation time)/aortic ejection time, was also significantly higher in fluorosis patients than in matched controls, suggesting that patients with endemic fluorosis have left ventricular diastolic and global dysfunctions.

A related study by Varol et al. (2010b) found significantly lower aortic strain (AS) and aortic distensibility (AD), but significantly higher aortic strain index (ASI) in endemic fluorosis patients than in controls, indicating that the elastic properties of the ascending aorta are impaired in patients with endemic fluorosis. Thus sub-acute exposures to fluoride may manifest as cardiac dysfunction, potentially increasing future risks of cardiac-related problems.

Fluoride as a pro-inflammatory factor

Gutowska I, Baranowska-Bosiacha I, Baskiewicz M, Milo B, Siennicka A, Marchiewicz M,
Wiszniewska B, Machalinski B, Stachowska E. 2010. Fluoride as a pro-inflammatory factor
and inhibitor of ATP bioavailability in differentiated human THP1 monocytic cells.
Toxicology Letters 196: 74-79.

Thus fluoride may be considered pro-atherogenic and pro-apoptotic, and long-term exposure to low concentrations of fluoride may lead to harmful changes in cellular metabolism.

Source:  http://fluoridealert.org/fan.2010.review.html 

Vanilla-Almond Stuffed Dates

10 Dates (pitted)

1/2 cup Almond Butter (raw, unsalted)

1 tbsp. Vanilla Extract

Pinch of Sea Salt

(Serves 3-4)

In a bowl, thoroughly combine almond butter, vanilla, and salt.  Split dates the long way without piercing the bottom side, "unfold the dates", and stuff them with approximately 1 tsp. almond butter mixture. 

Tastes like candy! 

This is a great after-school snack!

African Lentil Soup

16 oz. dried lentils

1 carton of vegetable broth

1 carton of water (re-use vegetable broth container)

2 carrots

4 stalks celery

2 sweet yellow onions

3 cloves garlic

½ jar tomato sauce

Use spices to taste or use the following amounts:

1/8 tsp. Crushed red pepper, 2 tbsp. Turmeric, 1/8 tsp. Cayenne pepper, 2 tbsp. Cinnamon, 1 tbsp. Ginger, 1 tbsp. Cumin, 1 tbsp. Curry, Pinch Saffron threads, ½ tsp. Pink salt

Soak lentils in water for 1-2 hours or overnight.  Place soaked lentils, chopped vegetables, spices, broth, and water in a large pot on the stovetop.  Bring to a boil and then reduce to a simmer.  Simmer for approximately 30 minutes.  Add tomato sauce and stir to combine.  Simmer an additional 5-10 minutes to allow for flavors to combine. 

This is a warming hearty soup for those cold winter days.  Enjoy!

Dr. Klein is certified in Webster Technique!

What is Webster Technique?

The Webster technique is a specific chiropractic analysis and adjustment that reduces interference to the nerve system and balances maternal pelvic muscles and ligaments.  This in turn reduces torsion in the uterus, a cause of intra-uterine constraint of the baby and allows for optimal fetal positioning in preparation for birth.

Who can benefit from Webster Technique?

Women throughout pregnancy. 

Please visit www.icpa4kids.org for more information.