BIOIDENTICAL HORMONE REPLACEMENT: IS IT RIGHT FOR YOU?
2. Mucilage refers to water-soluble, gel-forming fiber that can provide special support to the intestinal tract. This makes flaxseed an excellent support to digestion and relief of constipation.
3. Lignans provide fiber-related polyphenols that have two important health benefits. They provide antioxidants, which help prevent damage to other cells in the body and are associated with preventing disease. Additionally, polyphenols in lignans influence hormone metabolism.
PURCHASING AND STORING FLAX
Raw flaxseed ranges in color from amber/gold to tan/brown. White or green flaxseed has been harvested before full maturity; black flaxseeds were likely harvested after full maturity. To reap the full health benefits, select the amber or brown variety. If possible, purchase the whole seed in bulk, store in the freezer and grind only the amount needed for immediate use. Flaxseed can be ground, sprinkled on cereal, added to baking mixes and used as a thickening agent in many recipes.
- WorldsHealthiestFoods.com “What’s New and Beneficial About Flaxseed?” Accessed on March 23, 2016.
- University of Maryland Medical Center Complementary and Alternative Medicine Guide. “Menopause.” Accessed on March 23, 2016.
- Goyal, A., et al., “Flax and Flaxseed Oil: An Ancient Medicine & Modern Functional Food.” Journal of Food Science and Technology 51.9 (2014): 1633–1653. PMC. Web. 24 Mar. 2016.
- Peterson, J., et al., “Dietary Lignans: Physiology and Potential for Cardiovascular Disease Risk Reduction.” Nutrition reviews 68.10 (2010): 571–603. PMC. Web. 24 Mar. 2016.
- Poluzzi, E.,et al., “Phytoestrogens in Postmenopause: The State of the Art from a Chemical, Pharmacological and Regulatory Perspective.” Current Medicinal Chemistry 21.4 (2014): 417–436. PMC. Web. 24 Mar. 2016.
FOOD FOR THOUGHT. . .
“The most terrifying thing is to accept oneself completely.”
– C.G. Jung
FLAXSEED (Linum usitatissimum)
Dates are used in vinegars, chutneys, butters, paste, and as a natural sweetener. Dates satisfy a sweet tooth without adding fat to your diet. When eating raw dates, mix them with raw nuts and seeds or add to a raw cream cheese – spread it on brown rice cakes for a yummy, nutritious snack. They’re the perfect snack to take on a long hike or for one of those days when you’re on the run and might need a quick pick-me-up.
- Medjool Dates – Nutrition Data. Accessed 2 Dec 2016.
- University of California-Davis, Plant Sciences. Accessed 2 Dec 2016.
- Chao, C. & Krueger, R. ‘The Date Palm (Phoenix dactylifera L.): Overview of Biology, Uses, and Cultivation.’ HortScience (August 2007) 42:5. 1077-1082. Accessed 4 Jan 2017. (see section within this article: uses of dates and date palms)
- Al-Shahib, W. & Marshall, R.J., ‘The fruit of the date palm: its possible use as the best food for the future?’Int J. Food Science Nutri. (2003, Jul), 54:4, 247-59. Accessed 2 Dec 2016.
- Types of Dates (with photos, descriptions). Accessed 4 Jan 2016.
RECIPE: GLUTEN-FREE FLAXSEED APPLE MUFFINS
Makes 6 muffins.
- 2 medium apples
- 1 1/2 cups all-purpose gluten-free flour
- 1 1/2 cups flaxseed meal
- 1 cup brown sugar (or coconut sugar)
- 1 tsp baking powder
- 1/2 tsp baking soda
- 2 tsp cinnamon
- 1 tsp salt
- 2 large eggs, lightly beaten
- 3/4 cup unsweetened almond milk
- 1 tsp vanilla extract
- 1/4 cup whole flaxseeds
In a large bowl, mix flour, flaxseed meal, sugar, baking soda, baking powder, salt, and cinnamon. In a separate bowl, combine the milk, eggs, and vanilla. Mix well, and slowly pour the liquid ingredients into the dry ingredients, stirring. When wet and dry ingredients are combined, add the apple puree; stir to combine.
Using a measuring cup or scoop, evenly divide the batter between the muffin cups. Fill nearly all the way to the top; because these are gluten-free, they won’t rise very much. Sprinkle flax seeds on top of each muffin. Bake, uncovered, for 20-30 minutes or until a toothpick inserted in the center of the muffin comes out clean. Cool in the muffin tin for 5 to 10 minutes.
Muffins will keep in an airtight container for 3 days.
COULD DIINDOLYLMETHANE (DIM) PROTECT AGAINST CANCER?
- Memorial Sloan Kettering Cancer Center Integrative Medicine Database.
- Fujioka, N. et al., “Research on Cruciferous Vegetables, Indole-3-Carbinol, and Cancer Prevention: A Tribute to Lee W. Wattenberg.” Mol Nutr Food Res (Feb 2016) doi: 10.1002/mnfr.201500889.
- Ashrafian, L.,et al. “Double-Blind Randomized Placebo-Controlled Multicenter Clinical Trial (Phase IIa) on Di-Indolylmethane’s Efficacy and Safety in the Treatment of CIN: Implications for Cervical Cancer Prevention.” The EPMA Journal. (2015) 6:25. doi:10.1186/s13167-015-0048-9. Accessed on March 23, 2016:
- Ahmad, A., et al., “The Bounty of Nature for Changing the Cancer Landscape.” Mol Nutr Food Res (Jan 2016). doi: 10.1002/mnfr.201500867.
- Higdon, J.V. et al., “Cruciferous Vegetables and Human Cancer Risk: Epidemiologic Evidence and Mechanistic Basis.” Pharmacol Res. (Mar 2007) 55(3): p 224-36. Available from:
- Minich, D.M. & Bland, S. “A Review of the Clinical Efficacy and Safety of Cruciferous Vegetable Phytochemicals.” DOI. First published online: 1 June 2007.
NATURAL SOOTHING FOR MENSTRUAL DISTRESS: BLACK COHOSH (Actaea racemosa)
Tinctures, capsules and standardized extract are available for medicinal use. The specific dose of this herb will depend on your individual needs and health concerns. Black cohosh should not be used during pregnancy or nursing. It is not recommended for persons who have a heart condition or liver disease. Always check with your holistic health practitioner before using an herbal remedy.
- National Center for Complementary and Integrative Health. “Black Cohosh.” Accessed on March 23, 2016.
- Johnson, R.L., S. Foster, Low Dog, T. and Kiefer, D. “Black Cohosh” in National Geographic Guide to Medicinal Herbs: The World’s Most Effective Healing Plants. Washington, D.C.: National Geographic. (2012.0. pp. 277-281.
- Mars, Bridgitte & Fiedler, Chrystle. Home Reference Guide to Holistic Health & Healing. (Beverly, MA: Fair Winds Press. (2015) pp. 183.
- HerbWisdom.com. “Black Cohosh.” Accessed on March 23, 2016.
According to TCM, when you experience illness, it’s because there’s an imbalance in your life force, or Qi (pronounced “chee”). Acupuncture involves stimulating the energy pathways (called meridians) by applying slim needles to the surface of the body. Stimulation of the meridian points is believed to re-balance Qi.
A VISIT TO AN ACUPUNCTURIST
Based on your primary concern, an acupuncturist will assess your lifestyle habits, energy level, emotional state and medical history. You’ll also be evaluated regarding body temperature, the condition of your tongue, and strength of your pulse, all of which indicate where your Qi/energy may be blocked. Your practitioner will then describe a course of treatment, including the use of extremely thin needles, which can be placed anywhere on the body to stimulate healing.
While many people are relaxed during treatment, some experience a dull ache or numbness around certain needles. This is an indication that “healthy flow of qi” is being restored. Generally, there is no long lasting sensation during or after an acupuncture treatment.
HOW TO FIND AN ACUPUNCTURIST
In the U.S., specialized training and certification is required to practice acupuncture. This includes years of study, practical experience, and an examination for licensure. Your state professional acupuncture association website can help you locate a qualified practitioner
- Mayo Clinic Online. “Acupuncture.” Accessed March 24, 2016.
- American Association of Acupuncture and Oriental Medicine. Patient Resources Section, News, Articles, Clinical Trials & Other Information.
- Nolting, M. “Acupuncture.” as cited in Pizzorno, Joseph E. (2013). Textbook of Natural Medicine. St. Louis, MO Elsevier. (chapter 31), 244-247.
- NaturalNews.com “Latest Study Reinforces Link Between Acupuncture and Relief From Hot Flashes.” Posted on August 05, 2014. Accessed on March 24, 2016.
First Do not Harm
Identify and Treat the cause
Healing Power of Nature
Doctor as Teachers
Treat the Whole
Prevention is best Medicine
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