INDIGO INTEGRATIVE HEALTH CLINIC

(202) 499-7535

Serving the greater Washington DC area

DECEMBER 2012

HEALTHY ALTERNATIVES FOR TOP 3 HOLIDAY GIFTS

Every holiday season brings with it traditional gift ideas, whether for an office party, gift exchange with the in-laws, or your someone-special. Unfortunately, not all holiday gifts are healthy for the loved ones receiving them. Here are 3 common gifts and healthy alternatives that won’t break the budget.
1. Scented Candles. Nothing says warm and cozy for the holiday season like a scented candle. Unfortunately, most commercial candles contain petroleum-based paraffin wax, synthetic dyes, chemical fragrance, and lead-based wicks. These substances are dangerous because the chemicals are breathed in through the lungs and go directly into the bloodstream via the bronchial pathways. To avoid exposing your friends and family to these hazards, try some healthy alternatives:

2. Bath and Body Gifts. Bath salts and other body products such as lotions, sprays, and bubble bath are favorites for many. Like candles, many bath products are made with dyes, phthalates, petroleum based ingredients, and other chemicals. Because these products are applied directly to the skin and enter the bloodstream within seconds, they are especially unhealthy. Try shopping for organic products at your local natural grocers or try these healthy alternatives:

  • Antho Beauty products
  • Sweet Sally’s soaps
  • Make your own warm vanilla sugar and coconut body scrub

3. Sweet Treats. No holiday season would be complete without a holiday treat. Unfortunately, sugars, dyes, and saturated fat make gifts like cookies, cakes, brownies, and candies very unhealthy. While natural grocery stores sell organic treats you can buy in a pinch, here are some healthy alternatives you can make at home that are low on sugar and high on nutrition:

NUTS AND SEED

Traditionally, nuts hold a prominent place in most households during the holiday season. In fact, the 1892 ballet, The Nutcracker, features a nutcracker in the form of a toy soldier as an acknowledgement of its importance in most holiday traditions. Nuts, and many seeds, are an excellent addition to the holidays because of their concentration of minerals, vitamins, and essential fatty acids. Some of the healthiest include: almonds, cashews, flax, pumpkin, sesame, and sunflower seeds. They have incredible antioxidant properties that can help heart health. Their high fiber and protein content support weight loss.
In addition, they are a rich source of minerals such as selenium that are key in minimizing oxidative stress on the body. These health benefits make nuts a wonderful addition to many holiday gift baskets and baked treats. Keep in mind that it is important to purchase organic nuts to avoid the exposure to pesticides used in modern agricultural practices. In addition, consult with your Naturopathic Doctor before changing your diet. Adding in additional nuts can, for example, can affect the lysine/arginine balance in your body. This is an important consideration for people who get cold sores or who have the herpes virus. Consult your ND for individualized recommendations concerning your diet.

REFERENCES
  • Blomhoff R, Carlsen MH, Andersen LF, Jacobs DR Jr. Health benefits of nuts: potential role of antioxidants. Br J Nutr. 2006 Nov;96 Suppl 2:S52-60. 2006. PMID:17125534.
  • Kelly JH Jr, Sabate J. Nuts and coronary heart disease: an epidemiological perspective. Br J Nutr. 2006 Nov;96 Suppl 2:S61-7. 2006. PMID:17125535.
  • Lamarche B, Desroches S, Jenkins DJ, Kendall CW, Marchie A, Faulkner D, Vidgen E, Lapsley KG, Trautwein EA, Parker TL, Josse RG, Leiter LA, Connelly PW. Combined effects of a dietary portfolio of plant sterols, vegetable protein, viscous fibre and almonds on LDL particle size. Br J Nutr. 2004 Oct;92(4):657-63. 2004. PMID:15522135.

RECIPE: HEALTHY TRAIL MIX

The trail mixes you find at the store are often full of sugar, candy, and dried fruit that is chemically processed or coated in hydrogenated oil. To avoid the sugar and chemicals and still take advantage of the many health benefits of nuts, try making your own trail mix.

– 1 lb of raw, unsalted sunflower seeds
– 1 lb of raw, unsalted almonds
– 1 lb of white raisins (check to be sure they are not coated in hydrogenated oil)
– 1 lb of unsweetened, unsulfured dried pineapple rings

Mix all ingredients in a large storage container. Make sure to tear the pineapple rings into bite sized pieces. You can add other fruit or nuts to taste (such as dried cranberries, walnuts, etc.). Just make sure to check the ingredients for added salt, sugar, and hydrogenated oil.

SELENIUM

Selenium is a trace mineral that the body needs and must be supplied by eating certain foods. Selenium is essential for the protection of the cells from free-radical damage, for heart health, for the production of thyroid hormone, and for joint health. Unfortunately, due to modern agricultural practices, our foods are not as mineral rich as they used to be.
Some signs of selenium deficiency are weakness and pain in the muscles, discoloration of the hair and skin, and whitening of the fingernail beds. If you experience any of these symptoms, it is critical to talk to your Naturopathic Doctor. To increase your selenium levels naturally, try eating more button mushrooms, cod, shrimp, tuna, halibut, salmon, Brazil nuts, and sunflower seeds. Consuming too much selenium through food is not likely, with the exception of large consumption of Brazil nuts. Consult your Naturopathic Doctor before increasing selenium through a supplement as selenium toxicity can cause nausea, vomiting, hair loss, skin lesions, abnormalities in the beds of the fingernails, and fingernail loss.

REFERENCES
  • WHFoods.com. Selenium.  (accessed Nov 18, 2012).
  • Badmaev V, Muhammed M, Passwater RA. Selenium: a quest for better understanding. Alt Ther 1996;2(4):59-67. 1996.
  • Diplock AT. Selenium, Antioxidant Nutritions, and Human Diseases. Biol Trac Elem Res. 1992;33:155-156. 1992.
  • National Research Council. Selenium in Nutrition. Revised edition. Board on Agriculture, Committee on Animal Nutrition, National Academy of Sciences Press, Washington, DC, 1983. 1983.
  • Vogt, T. M. Ziegler, R. G. Graubard, B. I et al. Serum Selenium and Risk of Prostate Cancer in U.S. blacks and whites. Int J Cancer. 2003 Feb 20; 103(5):664-70. 2003.

GINGER (Zingiber officinale)

Ginger is a sweet yet astringent herb that is often used for cooking and baking. Because it is a hearty plant, ginger is usually available year round in the produce section of most grocery stores. In traditional herbal lore, ginger is used for digestive ailments. It is used to relieve gas and bloating, and to soothe the intestinal tract.
Modern research is showing that it does indeed have healing properties due to its direct and indirect anti-inflammatory effects. Studies have shown that it is more effective than many common prescription medicines for relieving the symptoms of motion sickness such as dizziness, nausea, vomiting, and cold sweating.

It’s so effective that it can be used for  pregnancy-related nausea, even the most severe form, Hyperemesis gravidarum, which often requires hospitalization. In addition, ginger has anti-inflammatory properties that improve symptoms of osteoarthritis, rheumatoid arthritis, and joint pain. Researchers are now studying ginger’s effects on colorectal and ovarian cancer. With its many varied health benefits and soothing effects on the GI Tract, ginger is great to add to your diet during the holidays. Not only does the spicy flavor pair well with cinnamon, nutmeg, and clove, it can help friends and family who might have upset stomachs due to rich holiday foods.

REFERENCES
  • Akoachere JF, Ndip RN, Chenwi EB et al. Antibacterial Effect of Zingiber officinale and Garcinia kola on Respiratory Rract Pathogens. East Afr Med J. 2002 Nov;79(11):588-92. 2002.
  • Borrelli F, Capasso R, Aviello G, Pittler MH, Izzo AA. Effectiveness and Safety of Ginger in the Treatment of Pregnancy-Induced Nausea and Vomiting. Obstet Gynecol. 2005 Apr;105(4):849-56. 2005. PMID:15802416.
  • Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton Encyclopedia. Pegus Press, Clovis, California. 1983.
  • Rhode JM, Huang J, Fogoros S, Tan L, Zick S, Liu JR. Ginger Induces Apoptosis and Autophagocytosis in Ovarian Cancer Cells. Abstract #4510, presented April 4, 2006 at the 97th AACR Annual Meeting, April 1-5, 2006, Washington, DC. 2006.
  • Srivastava KC, Mustafa T. Ginger (Zingiber officinale) and Rheumatic Disorders. Med Hypothesis 29 (1989):25-28. 1989.

GRATITUDE JOURNALING

There is no better time to express gratitude than the holiday season. Researchers are revealing the amazing emotional and physical effects of expressing gratitude. In one study, participants were more optimistic, felt better about their lives, and visited the doctor less after writing about what they were grateful for everyday for 10 weeks. In another study, participants had a huge surge in happiness scores after being asked to write a thank you letter to someone who had positively impacted their life. Researchers have found that gratitude can even help couples. Partners who frequently express gratitude to each other feel more positive about the relationship and more comfortable when expressing relationship concerns. Even employers can benefit from expressing gratitude to their employees. Employees who are thanked by their managers work harder and have greater job satisfaction.

HERE ARE SOME SUGGESTIONS FOR INCREASING GRATITUDE IN YOUR JOURNALING PRACTICE:

  • Keep a daily list of things you are grateful for.
  • Write a thank you letter to someone who changed your life for the better.
  • Make a list of 50 things you are grateful for about yourself.
REFERENCES
  • Emmons RA, et al. “Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life,” Journal of Personality and Social Psychology (Feb. 2003): Vol. 84, No. 2, pp. 377ñ89.
  • Grant AM, et al. “A Little Thanks Goes a Long Way: Explaining Why Gratitude Expressions Motivate Prosocial Behavior,” Journal of Personality and Social Psychology (June 2010): Vol. 98, No. 6, pp. 946ñ55.
  • Lambert NM, et al. “Expressing Gratitude to a Partner Leads to More Relationship Maintenance Behavior,”Emotion (Feb. 2011): Vol. 11, No. 1, pp. 52ñ60.
  • Sansone RA, et al. “Gratitude and Well Being: The Benefits of Appreciation,” Psychiatry (Nov. 2010): Vol. 7, No. 11, pp. 18ñ22.
  • Seligman MEP, et al. “Empirical Validation of Interventions,” American Psychologist (JulyñAug. 2005): Vol. 60, No. 1, pp. 410ñ21.

References

Karren, Keith J. 2010. Mind/Body Health: The Effects of Attitudes, Emotions and Relationships. San Francisco: Benjamin Cummings.
McTaggart, Lynne. 2008. The Intention Experiment: Using Your Thoughts To Change Your Life and The World. New York: Free Press.
Grabhorn, Lynn. 2005. Excuse Me, Your Life Is Waiting: The Astonishing Power of Positive Feelings. London: Hodder Mobius.

The information offered by this newsletter is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.

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