TheHolisticOption.com Blog

Thinking Outside of the Pill

noreply@blogger.com (TheHolisticOption.com) — Mon, 29 Jun 2009 12:55:00 +0000

By Carol Harblin (CHHC)

Ever look at a pill? Why do we think that Tylenol or a prescription medication is going to solve all our problems with one swallow? Why do we blindly take that pill and not even have concern about the dangers of it?

If it's given to you by a doctor on his little pad, then it has to be safe. This is the common thought of many Americans. Doctors have been our guidance and our rock. Why have they sold out to big pharma? More often than not, they see a symptom and jump at the chance to give a drug based on that symptom. This is not healing - it's masking.
Healing is actually sitting down and figuring out why a person feels the way they do and makes a step-wise plan to alleviate the condition of the person.

If those little pills really worked, then why are people feeling worse and why do they have to stay on them for the long haul? If those medications were actually a healing remedy, then the actual problem would be alleviated.

There are many people who take blood pressure medication. If those pills really helped to bring down the blood pressure, why do some people still struggle to maintain a normal reading?

People who take these prescription drugs only want to swallow a miracle pill and resume their normal routine. People don't want to change their behavioral patterns. The only time a person really wants to change their patterns is when they have been faced with a life or death situation. Why does a person have to wait until they've fallen to such a bottom before they want to get into a healthy lifestyle?

There are so many other ways of feeling better without swallowing a pill. Meditation, acupuncture, Reiki, reflexology, or even massage are just some ways that can help restore balance and heal yourself.

Take yourself back and think outside the pill.

Little Random Acts of Bonding

noreply@blogger.com (TheHolisticOption.com) — Mon, 22 Jun 2009 12:45:00 +0000

By Carol Harblin (CHHC)

On a bike ride the other day, I saw a father playing catch with his daughter and son. Also on my travels, I saw a blossoming family playing miniature golf together. Just when I thought the family of today was incapable of spending time together without the use of technology, my faith was renewed again. In fact, on that same bike ride I saw a few different people riding their bikes with either their significant other or with their family.

Bonding and spending quality time with your family, away from televisions and technology, feeds the family more than food ever would. Strengthening the family bonds with board games, bike riding, walking, hiking, boating, or golfing encourages communication to flow. Having open communication and a strong bond between parent and child decreases the likelihood for drug habits to form.

Oprah had a show the other week where she took away the technology of a couple of family's homes to see how they would survive for a couple of weeks. At first, they were suffering from withdrawal. They were frustrated and angry. As the week went by, the family's communication was improving and they were finding each other again. Technology seems to lose a family sometimes if it goes out of control.

Relationships with family members are just as important to nurture as the relationships with friends and significant others. But, it's important to maintain a balance with each of them. Your whole outlook and attitude changes for the better when the relationship portion of your life is fulfilled and satiated.

On a typical Saturday afternoon, turn off the television set and do something the whole family can do together.

Are you really hungry?

noreply@blogger.com (TheHolisticOption.com) — Mon, 15 Jun 2009 12:49:00 +0000

By Carol Harblin (CHHC)

Let's face it...there are many obese people in our country. BUT it's not their fault. We are the victims of our issues and our emotions. Our emotions can dominate and run rampant in our heads and make us do things we don't want to do such as EAT!

Eating is a very comforting practice. It is something that we've done with our parents since infancy. We've associated eating with comfort and nurturing.

In this messed up world, who doesn't want to be nurtured and comforted?

Listen to your body. Your body really does know best - if you let it.

If you are in a restaurant or the food court and are overtaken by the aroma around you - Stop. Don't buy anything just yet. Wait and think. Are you REALLY hungry or are you just drawn in on the aroma of the environment?
Did you know that sometimes smelling the food can be more satisfying than actually eating it?
Our taste and our smell are two completely different senses and more often than not we eat with our noses and not our tastes.

The food we eat has a smell. That smell has a memory attached to it - good or bad. Our memory decides whether we eat it or not. If it's an irresistible smell, we will most likely want more of it and gorge ourselves in an addictive way until we are full.

Why do we make ourselves the victim of our own mess?

Next time you are at your next meal, sit with yourself and be present. How hungry are you anyway? Take your time to chew your food. Realize what you are eating. Is it cleansing or is it comfort food?

Next time you are munching on popcorn or chocolate think about your own life. What is suffering? Career? Relationships? Finance?

Sometimes we eat to fill the void of something that is lacking or is a major problem. Someone may be having a hard time at work because they have been wanting that promotion for a year, and their boss doesn't see how hard they've been working and gives the promotion to someone else. At lunch, they eat their usual lunch, but for dessert they go to the vending machine and buy 10 peanut butter cups. They didn't really want to eat the peanut butter cups, but they felt that they had to fill the void inside where the promotion would have filled.

If you have a craving, drink a glass of water or distract yourself with something else and you most likely won't have that craving anymore. Sometimes cravings can be very powerful though. Indulge in a little bit of your craving and then sit with yourself. Ask yourself, "Why did I NEED this?"

Questions for you to answer:
Am I really hungry? If no, I must be hungry for something other than food.

I need to be nourished with a job that stimulates me and with people who respect me.
I need to be with friends.
I need to meditate and be with just myself.
I need to focus on my finances and balance my checkbook.

Decide how hungry you really are when you sit down at meal time too. Eat until you feel satiated. Don't keep eating until your pants are too tight and you say, "Why did I have that last bite?"

What's In Your Spice Cabinet?

noreply@blogger.com (TheHolisticOption.com) — Mon, 08 Jun 2009 12:47:00 +0000

By Carol Harblin (CHHC)

Herbs and spices have been used since the beginning of time. Some have been used as currency, medicine, and even in food. Spices do not have to be hot. Spices can be Thyme, Cardamom, Turmeric, Ginger, and Garlic. Salt and Pepper are not the only two that you can shake on top of your lunch or dinner plate. In fact, why do restaurants continue that ever-so-dull practice? Why not offer something new for our palates? Restaurants could place Turmeric and Curry in place of the Salt and Pepper. It can't be worse than salt. Salt contributes to hypertension and high blood pressure, just to name a few. In our homes, we can toss out those Salt and Pepper shakers and replace them with what we want to try. Isn't that funny how we are subconsciously controlled in that way to use Salt and Pepper and to think that is are sole options?

Go to the supermarket and experiment with at least three different spices. Place them on the dinner table and tuck away the salt and pepper. I challenge you to live like that for two weeks. Just TWO weeks.
I can tell you that after that time, you will really awaken your taste buds and have a new appreciation for flavor at meal time.
Learn to taste with all your taste buds. Taste all six flavors: Sweet, Salty, Sour, Pungent, Bitter, and Astringent.

The many herbs and spices that many are rediscovering and are becoming conscious to, have positive health benefits. Of course, garlic has heart health benefits in that it helps thin the blood (without aspirin!), lower cholesterol and blood pressure. Ginger and turmeric have anti-inflammatory effects as well. Ginger can also be used to alleviate nausea too.
How about Cardamom? This spice can help with asthma and respiratory issues.

Herbs and spices have wonderful benefits; however, it is important to talk over the information about herbs and spices with a holistic health care provider before independently experimenting. Why? Because many people take prescription drugs. Prescription drugs are man-made synthetics and chemical forms of herbs and spices. Because of this, a drug and a spice that have the same purpose may contradict each other.

Keep it simple at first and experiment with something easy like Basil and Thyme. Find a holistic health practitioner to go over the rest. Remember what Hippocrates said: "Let food be thy medicine, and medicine be thy food."

Reawakening Your Senses and Come Alive!

noreply@blogger.com (TheHolisticOption.com) — Mon, 01 Jun 2009 11:45:00 +0000

By Carol Harblin (CHHC)

When was the last time you really touched someone? Smelled a fragrance? Really listened to someone? Looked at a sunrise? Tasted a meal?

Chances are, you didn't use your senses to the fullest. What does it take to use your senses? It goes deep into the consciousness of your being. Learning to appreciate every moment and taking the time to appreciate the senses you are experiencing within your perception.

Touch is a therapeutic sense. Hug someone whether you or the other needs it and see how you feel. It allows you to release a tension from within. You are reaching out to another life force to share in that sensation and release. Hugs give strength to giver and the receiver because as you release a certain energy, you are also receiving a feeling of true connectedness.

The sense of smell defines your past and your memories. It can encapsulate a very loving memory where you may want to retreat to during stressful times. Some aromas can be soothing as some can be curdling to your soul. Aromatherapy can be very soothing and therapeutic for people with any type of imbalance, whether it's just an off day or an illness.

The art of listening is indeed a real art. People can hear anything, but to really listen to someone's words and have those same words resonate through them is the key. Listen to how the words make the person feel and their inward expression as they speak. Listen to their breath. Is their breath even? Is it shallow and nervous?

Use your sight to your advantage. Allow your eyes to take in what they see like a video camera. Paint a picture with your soul. Look into your lover's eyes and reach their soul. Look at the sunrise or sunset and feel it with your soul and catch it with your breath.

Tasting a dinner, or taking a bite of an apple on a crisp autumn day can heighten your sense of taste to a new level. Tasting involves each taste bud on your tongue. Of course we know about the sweet, salty, and sour tastes. Those flavors are highly used in everything we eat. But, there is also the pungent, bitter, and astringent tastes that we seem to forget about. Add some extra seasoning to each meal and awaken your taste buds. Sip some green tea with your meal.

Experiencing your senses brings extra zest to your experiences and life. Slow down your pace in your daily routine and bring some sense to your life!

The Mark of Summer Begins

noreply@blogger.com (TheHolisticOption.com) — Mon, 25 May 2009 12:30:00 +0000

By Carol Harblin (CHHC)

Ready...set...GRILL!

Memorial Day is the common marker for summer grilling, picnicking, and wearing white. People will be drinking their beer in the sun as they go boating, and play their favored outdoor games. Dust off the grill and prepare the meat for a good tasting barbecue. I'm all for it! Let's get started!

But wait. I hate to be a buzz kill, but I saw a few red flags waving.

First, preparing meat should be prepped inside and then kept chilled until you are ready to place it on the grill. Let's not keep food out in the sun either. I can already hear the crazed media having a field day over our left out foods that made us sick. Foods like potato salad have mayonnaise in it and could spoil if left in the sun.

Vegetarians won't be eating meat on the grill, but leave some space for some grilled vegetables! Yum! Try wrapping the vegetables in foil and placing it on the grill. That way it won't be contaminated with the meat.

Got beer? We all know there will be several people sipping on something alcoholic this holiday and even over the summer at any given summer event. It's okay to drink as long as you realize you should not drink in the sun for a long duration of time, and that you should not drive anywhere either - even a boat.

Got sun? Finally! Don't just slather the sunscreen on your bodies. Allow that long awaited sun to absorb into your skin for at least 15 minutes for that wonderful vitamin D! Many people are freaked about what the media has pumped in their brains about skin cancer and how you have to put on sunscreen. Well, it is important, but not immediately necessary. Literally soak in 10 to 15 minutes of that beautiful sun for some healthy vitamin D. What do you have to lose besides bone density?

Have fun holistically! Get a group of people together and set up badminton, croquet, and even Frisbee. Be present in every moment and have fun. Play some golf, go for a swim, take a bike ride, go hiking - whatever it is, take in the moment and be present and have fun. Just know that whatever you do, there is a trail that you are leaving and that it is important to clean up your mess. Be socially and environmentally responsible this summer.

Spring Fever Hits Hard

noreply@blogger.com (TheHolisticOption.com) — Mon, 18 May 2009 12:37:00 +0000

By Carol Harblin (CHHC)

After a long hard winter, there is only one thing on everyone's mind: sunny days. This Spring however, it's a little tricky. The weather has been warm one day and chilly the next. That's the ideal combination for the flu. That's all we need is a sore throat and nasal congestion on a beautiful 74 degree day! But it could happen - especially if we try cramming three days into one because we are excited to finally see warm weather.
There is also the hype about the Swine Flu. With a sneeze, or a cough it has everyone wondering if they are the next victims of Swine Flu. I've seen a few people in public areas wearing masks to protect them from this virus.
What can we do? Continue your Spring plans as usual. If you want to go to the park, play golf, ride your bicycle, go for a run - just do it! Enjoy yourself. The day has given you a gift, so play and enjoy. Even if you are caught with the sniffles or a cough, that should not stop you from going outside and being out in the elements. The warm sun will actually help your vitamin D levels in your body (without sunscreen for at least 10-15 minutes). Aside from vitamin D, the sun has more therapeutic effects. It soothes your dampened spirits and helps you relax.
The next warm day, I challenge you to sit in a comfortable position and allow the sun's rays to cover your body and completely relax under the magical spell of the sun.
Close your eyes, and breathe in and out. Trust the sun's blanketed warmth.

The important thing to know about all this Swine Flu is to not to be so wrapped up into the media. Learn to enjoy your day and be spontaneous - have fun, relax, and smile.

Don't overbook your day with appointments. Pencil in some time for yourself. An overbooked day causes anxiety and exhaustion. Balance your days and spread out your appointments and tasks.

Airport Eating

noreply@blogger.com (TheHolisticOption.com) — Mon, 11 May 2009 11:22:00 +0000

By Carol Harblin (CHHC)

Is it possible to eat healthier food in airports? It is if you look beyond the surface.

Walking through the corridors of any airport you will find fast food joints like McDonalds or Pizza Hut, and many will be tantalized by the familiar aroma. But, where is the healthy stuff? Well, if you don't mind spending money or if you have over an hour to burn, there are restaurants like Pizzeria Uno.

But what if you don't have the extra money?

You could go to the gift shops and find some trail mix or some other healthy snack. You can always snack on something light and eat your meal when you get to your destination.

I was recently at an airport waiting for my flight, and I saw a few people munching on McDonalds food. They didn't even look satisfied. They appeared to be eating for the sake of eating.

Think about the food that goes passed your lips. You don't want to be dissatisfied with anything you eat. Be aware of what your choices are and find something that you feel will hold you over.

Just because you are traveling and away from your home, doesn't mean you can go on a food vacation and eat anything that you see.

You want to enjoy the food you eat and the food to love you back.

Negative Imagery Continues in Advertising

noreply@blogger.com (TheHolisticOption.com) — Mon, 04 May 2009 12:43:00 +0000

By Carol Harblin (CHHC)

Besides color, what does the Pink Panther have to do with Sweet-n-Low? What does Spiderman have to do with children’s snacks? There is no correlation with any of them, it is just a manipulative way to get consumers to buy their products, regardless of what is in them and regardless of how harmful it may be.

Joe Camel and the Marlboro man used to promote the cool factor of smoking and cigarettes. Now, smoking is banned in some restaurants (in certain states) and clubs. It was decided that the Marlboro man was a bad influence after all and shouldn’t be associated with a product that is detrimental to our health. So, why are food items that are being inundated with harmful additives being marketed in flashy and manipulative ways for people too?

Chinese food used to have monosodium glutamate (MSG) in their food, but they were mandated to remove the MSG from their menu because it was causing harmful effects. But guess what? MSG is still alive and well in many foods in the supermarket! What was the whole deal about Chinese restaurants removing MSG if you can still find it in meats, canned products, potato chips, Doritos, and many other common items!

Regular soda and diet soda are ever-so-popular items that are still being sold and marketed as the cool beverage, but have you actually looked what was in it? Just looking at the diet soda, you will see aspartame or Splenda (depending on what soda), phosphoric acid, caffeine, and artificial coloring or flavoring. What is the goodness in actually swallowing that?

These food and beverage companies find creative ways to sell their product by smearing an action figure over it or with a celebrity on it. How is this different from Mr. Marlboro man or Joe Camel? There really is no difference. That is why it is so crucial for you to pay attention to those ingredient labels.

Children are the biggest consumers in the market. Even though children do not have their own money to spend, it does not mean that they do not contribute to the marketing of products. When parents go food shopping, who is on their minds when they buy cereal, soft drinks, lunch snacks and even ice cream? Don't be fooled by a cartoon character or a celebrity on the front of an item.

Becoming an ingredient and additive detective is never anyone’s dream job, but it is a job that just comes like motherhood or fatherhood. It is the social responsibility of consumers and parents alike.

Ending High-Tech Addiction and Finding Balance

noreply@blogger.com (TheHolisticOption.com) — Mon, 27 Apr 2009 12:41:00 +0000

By Carol Harblin (CHHC)

So many people depend on their computers. They text with their phones, and are seen bent over their laptops in the oddest places. How did we get to be this dependent with technology? We have become so attached and fused to these devices that we look like Linus and his blanket. We are almost insecure when we are not holding these devices. It is important to be a part of the technology movement and keep up with computers, but do we have to become so addictive to it that we sacrifice ourselves and our brains?

Technology addiction is a very real addiction. People have been numbing out in front of their screens since the television. The longer we stay glued to our devices, we lose our ability to relate and interact on a physical level. Our personalities are at stake and so are our brains.

The moment you turn on your computer, you should have a game plan of what you are going to do such as write a paper, download photos, complete a project, or respond to an email. The Internet is a black hole and it is waiting to suck you into its hypnotic trance. Be aware of your feelings should you feel bored, depressed, anxious, or lonely because these feelings could keep you on your computer longer.

Find a support system that can help you get out of yourself. You need to find a buddy to pull you up and get you living in the world again. Most people have computers at work, and when they come home and turn on their computer and keep it on until bedtime, this is an indicator that high-tech addiction is a pretty real thing! The same goes for television. Our TV's are ruling our lives and we have to record shows on our DVR's. Are those recordings really important? What did we do before DVR? We missed a show, oh well. Life goes on.

I was recently at an airport waiting to board my plane. While waiting, what did I observe? People stuck in screens. A college boy was in his Blackberry, a child was in her hand held game, a woman was fused to her laptop, and a man was attached to his laptop while talking into his bluetooth. Whatever happened to reading a book or magazine while waiting in a public area?
I was in a movie theater recently as well, and right in the middle of the movie I hear an odd song rattling off from behind me - a cell phone - and they actually accepted the call and was talking through the movie!

I love technology. I have all the gadgets too. I love surfing the Internet and researching information too, but I also know when my body has had enough. On a beautiful warm sunny day, I will still check my emails and finish a document, but I can also smell that sweet air outside and yearn to ride my bike or take a walk. Find the balance between real life and tech life.

There are also a few supplements that can help combat brain fatigue from our technology daze. Ginkgo is a Chinese herb that is used to increase blood flow in the brain and body as well as alleviate inflammation. Fish oils (Omega-3 Fatty Acids) can also help reduce inflammation in the body as well. L-Glutamine can help gain more focus and concentration. It is an amino acid that is found in the brain where it acts as one of our fuel sources. We need it to gain clarity and focus.

When you are on the computer, be aware of when you are compulsively surfing or playing a computer game. This is probably a good indicator that you are not being productive anymore. Stand up in your chair and look around. Stretch your arms and neck, look out the window, do something with your whole body and not just your fingers and eyes. Re-learn how to relate with people in public and say hello to people.

Have an interactive day!

Searching for Supermarket Health

noreply@blogger.com (TheHolisticOption.com) — Mon, 20 Apr 2009 12:24:00 +0000

By Carol Harblin (CHHC)

When I go food shopping, what appears to be a simple quest turns into an adventurous journey. Buying a product based on the front of the package can be a trap. Just because the product says something like 100% juice, does not mean that it really is 100%. Turn the product over and read the ingredient label and search for certain taboo words like high fructose corn syrup, monosodium glutamate, and partially hydrogenated. These select few ingredients are inundated into our food supply and it's up to us to crack the code.

The ingredient label is the key to the quality of your food. On a lighter note, the foods you will find in the produce department are as close to nature as you will get in a market. Fruit and vegetables do not require an ingredient label because they are whole, unprocessed foods.

The nutrition label is good to read when you need to know the sugar content of a product or how much fiber there is, but for the most part the ingredients is where you will determine if it is worthy of your shopping cart. Typically, a product is made up of the first few ingredients. If you want to buy a good hearty cereal, you don't want to read sugar or high fructose corn syrup as the first few ingredients on the list.

Did you know that even some pickle jars will list high fructose corn syrup in its ingredient list? Keep your guard up at a market and your magnifying glass handy for these treasure hunts.

The milk and egg aisle seems like it would be easy enough, but you don't want to consume hormones and antibiotics either. On most egg cartons, it will state whether it is hormone-free and antibiotic-free at the top of the package. Milk cartons will keep this information on the lower side of one of its panels.

The more you become aware of these traps, your supermarket journey does not seem as daunting. It can be a bit disheartening because you realize you cannot buy an item that you have always enjoyed. You soon realize that there are other options out there and that you need to keep your awareness level up and your eyes wide open. Most supermarkets have organic products and a health food section. When in doubt of where and what to buy, swing over to the health food section of your local market. The typical shopper may assume organic products and health food products may be expensive, but you will find that some items are comparable to mainstream items.

Just remember, the closer to nature a product is, the quality is most likely better. Your body is worth the effort because it's the only body you are ever going to own. You cannot trade your body in after 150,000 miles like a car. Be smart and read your ingredient labels, your body will thank you in the long run.

Feeding Your Spirit and Nourishing Your Soul

noreply@blogger.com (TheHolisticOption.com) — Mon, 13 Apr 2009 12:29:00 +0000

By Carol Harblin (CHHC)

After the holidays like Easter, people get nourished in so many other ways besides the food we consume. One of the ways we are fed is through spirituality. Spirituality is a feeling of wholeness and harmony that is explored outside of the logical mind of man. Going outside of the logic of the everyday allows you to take in the spirit of the world and nature around you.

Spirituality is nutrition for your soul. It can be anything that helps someone to understand the deeper part of life and of who they are. Someone may feed their spirit by going to church, going to a beach, meditating, working out at a gym, gardening, or even attending a 12-step group. An activity that feeds the spirit and awakens your senses and your mind keeps your spirit alive.

Dr. Oz has discussed four hot spots of the world: Costa Rica, Loma Linda, California, Sardinia, Italy, and Okinawa, Japan. In these four hot spots of our world longevity and wellness plays an integral role in their lives. One similar thread that connects each of these places is spirituality as well. They all live their lives with a higher power leading them through the day.

Spirituality is a very individualistic practice. To feed your soul on some level of spirituality will re-awaken your mind and heart to another side of life. It takes you down a path of rediscovery and enlightenment. A little bit of soul food takes the hard knock out of life.

Keep the faith within and keep feeding your spirit with the things that empower yourself. It keeps your mind sharp and your body young.

Anti-Inflammatory Health Starts in the Mouth

noreply@blogger.com (TheHolisticOption.com) — Sat, 04 Apr 2009 11:57:00 +0000

By Carol Harblin (CHHC)

Being healthy is not just knowing what nutrients to put into the body and watching our outward appearance - it's also knowing how to prevent disease in simple daily tasks. Brushing your teeth helps to prevent heart disease and inflammation in the body. Oral hygiene actually helps to destroy the bacteria that sits in your mouth - and by decreasing the bacteria in your mouth helps heart health! Flossing, brushing, and tongue cleaning are all good ways to cut the bacteria, plaque, and inflammation in the body.

Several studies have shown a correlation between gum disease and heart disease. Gum disease is an inflammatory reaction. The more a mouth is neglected, the greater the risk for gum disease. Gently brushing over the gums as you brush your teeth stimulates the blood and tissues in the mouth.

The more different types of bacteria in the mouth, the greater the risk for a heart attack. The more you brush your teeth and gums, the stronger your gums get and become less susceptible to any sort of bleeding at the gum line when flossing or when the dentist pokes around with those metal devices.

Scraping the tongue with those stainless steel or plastic U-shaped objects literally cuts away the plaque on the tongue. Tongue cleaning with one of these instruments actually help fight cavities too by eliminating the bacteria in the mouth. Most of the bacteria and plaque sit right on your tongue! Tongue cleaning also reduces the mucus in the mouth as well and also prevents bad breath. Brushing the tongue does not have the same results as the tongue cleaner because you are basically brushing around the film that lies on the tongue.

The ol' toothbrush and toothpaste ritual that mom and dad told us to do as kids just got higher on the priority list for morning and bedtime regimens. Brushing our teeth is not just for cavity prevention anymore - it's also to cut inflammation and bacteria in the body too!

When you brush your teeth, brush away cavities and heart disease!

Food as a Reflection of Self-Love

noreply@blogger.com (TheHolisticOption.com) — Mon, 30 Mar 2009 14:32:00 +0000

By Dr. Christine Gonzalez (PharmD, CHC)

As I thought about an interesting topic to discuss for this week’s blog, I decided to come back to one of my (and hopefully your) favorite topics... food! And I’m not simply referring to the tasty treats we put in our mouths. Equally important are the ways we nourish ourselves on a primary level. These include such things as the relationships we form, the career paths we follow, the physical activities we engage in, and our spiritual beliefs. Not surprisingly, we often try to use food to fill voids from a lack of this type of primary nourishment in our lives. All too often, this has become a mindless act. This is why it is essential to take care of your mind, body, and spirit as the foundational source of self-love.

Food as a reflection of self-love can swing between both ends of the spectrum. At one extreme are those with eating disorders who use food as a weapon. At the other are those who make it a priority to ingest a moderate amount of the best quality food. Many people find themselves somewhere in the middle. Wherever you find yourself is often an indication of how you are being nourished on a deeper level. Therefore, I encourage you to focus on making small and sustainable steps to improve the quality of nourishment in your life. The result will most likely be that you find yourself making better food choices – telling your body that you are loved, one bite at a time. As always, feel free to share any of your experiences with this concept of nourishment and food as it relates to self-love...

The Secrets of the Super Goji Berry

noreply@blogger.com (TheHolisticOption.com) — Mon, 23 Mar 2009 19:56:00 +0000

By Dr. Christine Gonzalez (PharmD, CHC)

Have you had your goji berries today? Personally, I love adding 1-2 tablespoons of dried goji berries to power up my morning smoothies. Natively grown in central China, this reddish-orange fruit commonly referred to as the goji berry is actually the wolfberry, Lycium barbarum. Packed with antioxidants like beta-carotene and lycopene, goji berries continue to gain notoriety in the super foods category. According to traditional Chinese medicine theory, goji berries are nourishing to the liver and kidneys, moistening to the lungs, and supplement the yin. Typical historical include supporting longevity, dry skin, dizziness, diminished sexual desire, low back pain and chronic dry cough. Some animal studies have shown immune-boosting effects of goji berries, likely attributed to their high antioxidant content. The dried berries and root bark contain the active constituents.

Many of the highly touted health claims for goji berries (use in cancer, diabetes, arthritis, digestive problems, and weight loss) have yet to be proven by scientific studies in peer-reviewed journals According to a February 2008 article in the Journal of Agricultural Food Chemistry, more forums to discuss the latest scientific research on the chemistry and biological and physiological functions of "super foods", including goji berries, are necessary. Goji berries can be consumed raw, in teas, tinctures, and in juices. While this is certainly a fruit with significant nutritional value, it can come at a premium price. Please feel free to share your experiences with goji berries, especially any suggestions for healthy treats with them…...

Magnesium to the Rescue

noreply@blogger.com (TheHolisticOption.com) — Mon, 16 Mar 2009 14:38:00 +0000

By Dr. Christine Gonzalez (PharmD, CHC)

After I recently ran out of my daily magnesium (plus calcium) supplement, I was quickly reminded why I take it. A couple of restless nights and episodes of muscle cramps were enough for me to get the hint. According to Dr. Alan Gaby, a pioneer in the alternative medicine movement, "Magnesium deficiency is one of the most common nutritional problems in the industrialized world today...” Not surprisingly, there is evidence to support magnesium’s role in improving such health conditions as anxiety and panic attacks, asthma, constipation, diabetes, heart disease, high blood pressure, insomnia, migraines, muscle cramps, and osteoporosis.

Part of the reason we may not be getting enough magnesium today can be attributed to poor soil quality and the poor diet of most Americans -- one that is full of overly refined and processed foods. Some foods that are especially high in magnesium include seaweed, halibut, cooked spinach, pumpkin and squash seeds, black beans, okra, and unsweetened dark chocolate. Magnesium supplements are available in many forms such as chelated (glycinate) and non-chelated (chloride, gluconate, and oxide). In chelated forms, the magnesium is usually attached to an amino acid to improve the absorption and decrease irritation to your intestinal tract compared to the non-chelated forms.

While severe magnesium deficiency is uncommon, many people do have symptoms resulting from low magnesium intake. I can personally attest to the benefits I have experienced since increasing my intake through a combination of food and supplement. Keep in mind that magnesium can interact with certain medications, worsen heart disease or kidney problems, and high doses can cause diarrhea. Many experts also recommend that you aim for a calcium-to-magnesium intake ratio of about 2:1. I’d be interested in hearing any stories of improved health from increasing your magnesium intake...

Soothe Away Sore Throat Pain

noreply@blogger.com (TheHolisticOption.com) — Mon, 09 Mar 2009 13:57:00 +0000

By Dr. Christine Gonzalez (PharmD, CHC)

Dry, scratchy, and even painful! We all know that discomforting feeling of waking up with a sore throat. It may be a sign of a viral or bacterial infection, allergies, dry air, or the repercussion of overusing your voice. First things first, always rule out the possibility of strep throat, acid reflux disease, or other more serious medical conditions. Then it is time to seek relief. There are conventional lozenges like Chloraseptic (menthol/benzocaine) and Sucrets (dyclonine), which contain anesthetics to numb the pain. I did notice that Sucrets now has an herbal line with menthol, pectin, vitamin C, and green tea. I always find it interesting to see how the market responds to consumer demand for more “natural” products. Many companies, such as Ricola, make pastilles with herbals and glycerol that soothe and moisturize the throat. There are also many propolis-based throat lozenges and sprays available. Propolis is a natural coating substance used by bees to seal their hives but is also known to be helpful for sore throats.

Luckily, there are many simple natural remedies you can probably whip up at home to help soothe away the pain. The traditional and easiest remedies include gargling with warm salt-water (about 1/2 teaspoon of sea salt in a glass of warm water) and hot tea with raw honey and lemon or lime. You can also try adding 1/2 teaspoon of turmeric to the warm salt-water gargle. Other beneficial teas include chamomile or sage, which also has antimicrobial properties. Some other at home tricks include sucking on a fresh clove of garlic by placing 1/2 of the clove in each cheek, steaming your face in a steam tent with a few drops of eucalyptus oil, or sipping on a mixture of 1 tablespoon each of raw honey and raw apple cider vinegar in warm water. I definitely find myself treating a sore throat more often than I would like and am always looking for new natural things to try. I know there are many more remedies out there and I would love to hear what you have found that works...

Sleep Tight with Valerian

noreply@blogger.com (TheHolisticOption.com) — Mon, 02 Mar 2009 14:55:00 +0000

By Dr. Christine Gonzalez (PharmD, CHC)

When counting sheep does little to alleviate those restless nights, it may be time to consider some other alternatives. In my practice as a pharmacist, I see first-hand how common sleep disorders are. Along with this, is the potential to become dependent on sedative prescription medications or stimulants to keep going through the day-often setting up a viscous cycle. While it is important to evaluate and address the issues that keep your mind spinning at the midnight hour, you may be able to get some reprieve from valerian. Valeriana officinalis is the most commonly used and best studied species of the valerian family. It is used for sleeping disorders and conditions associated with anxiety and psychological stress. In briefly reviewing several scientific studies, there seems to be more agreement over its effectiveness for insomnia and still some debate over its use for anxiety.

Valerian has a long history as a medical herb, tracing back to the ancient Greeks and Romans. The root is the part utilized for its medicinal qualities. It is believed to have several active constituents contributing to its therapeutic benefit. One of these are a group of chemical compounds called valerenic acids and good quality supplements are usually standardized to 1% valerenic acids. One of the postulated mechanisms of actions is related to its effect on GABA, the same neurotransmitter that common prescription anxiety medications work on. Overall, I get the sense this herb has been underestimated and overlooked as a short-term solution to promote rest and relaxation. Most of the research I have seen indicates that single-ingredient valerian products are safe for most people at recommended doses. I am curious to hear about your experiences with valerian...

Spice it up with Turmeric

noreply@blogger.com (TheHolisticOption.com) — Mon, 23 Feb 2009 13:17:00 +0000

By Dr. Christine Gonzalez (PharmD, CHC)

Turmeric, also known by its botanical name Curcuma longa, is a common Indian spice used to make those oh-so-delicious curries. But did you know that turmeric also has a long history of use in Ayurvedic tradition for digestion and pain? Turmeric is actually related to ginger. The rhizome (underground stem) is the part often utilized for its medicinal qualities. The active constituents are a group of compounds called curcuminoids (most supplements are standardized to 95% curcuminoids). One of these, curcumin, is what gives turmeric its golden yellow color and is probably responsible for the anti-inflammatory, antioxidant, and anticancer effects. Turmeric is believed to inhibit the COX-2 enzyme; this is similar to the action of non-steroidal anti-inflammatory drugs.

A comprehensive review of several hundred turmeric studies by James A. PhD was published in 2007 in Alternative & Complementary Therapies. He concluded that turmeric seemed to do better than many conventional drugs for such diseases as Alzheimer’s disease, arthritis, and cancer. Not to mention, it did so without the side effect profile of the pharmaceuticals. The National Center for Complementary and Alternative Medicine is funding studies to investigate the active compounds in turmeric, in an effort to better understand turmeric’s health effects in humans. Whether you want to add some warm spice to your food, soothe indigestion, or balance inflammation, consider adding more turmeric into your diet. Here are two simple recipes from the Institute for Integrative Nutrition to get you started:

(1) Tofu scramble
(2) Golden rice

As always, let me know what you think and feel free to share any other tasty turmeric recipes...

Canola Oil: Yes or No?

noreply@blogger.com (TheHolisticOption.com) — Tue, 17 Feb 2009 12:50:00 +0000

By Dr. Christine Gonzalez (PharmD, CHC)

I will admit that I never thought much about the canola oil I routinely use for my baking until I asked myself one day, “is there a canola plant”? Canola oil comes from cross-breeding several types of rape plants. The rape plant is part of the mustard family, along with turnips, cabbage, watercress, horseradish, and radish. Traditional rapeseed oil was used for cooking in Europe, India, and Asia. But it naturally contains a high percentage of erucic acid, a toxic fatty acid. These levels have been reduced significantly through the process of cross-breeding, which replaces the erucic acid with oleic acid (a monounsaturated fat). This was done by Canadian scientists in the 1970’s and is the origin of the name, canola oil-“Canadian oil, low acid”. They gave this product a new name, so it wouldn’t be associated with the negative aspects of rapeseed oils. Natural rapeseed oil is used in the manufacture of biodiesel in Europe and there have been correlations with breathing problems from inhaling the dust or smoke of the oil.

Americans got their first taste of canola oil in 1986 and have since been bombarded with the many purported health benefits. A few years ago, the FDA gave the O.K. for the health labeling claim that canola oil may reduce the risk of heart disease. This comes from the fact that it has less saturated fat compared to most other oils, has omega-3 polyunsaturated fat, and a high amount of monounsaturated fat. But I still prefer my extra virgin olive oil, especially since there are more studies backing up its health benefits. When I do decide to use canola oil, I chose organic, expeller pressed varieties (such as Spectrum Organic Canola Oil) to reduce my exposure to chemical solvents, pesticides, and genetically-modified varieties. I know there are numerous opinions on using canola oil. I’d love to hear how you feel about it?

Tea Tree Oil to the Rescue

noreply@blogger.com (TheHolisticOption.com) — Mon, 09 Feb 2009 15:01:00 +0000

By Dr. Christine Gonzalez (PharmD, CHC)

I can personally attest to the effectiveness of tea tree oil for keeping unruly skin under control. After I started using tea tree oil-based facial scrubbing pads, things started getting a lot clearer (pun intended). Just take a look at the shelves of most natural beauty sections and you will see many products that now incorporate this antiseptic herb as a main ingredient. Known for its antibacterial and antifungal properties, some common uses of tea tree oil include acne, dandruff, lice, athlete’s foot, and vaginal infections. I’ve even see it incorporated in toothpaste and mouthwash. I consider it an essential part of any home or traveler’s remedy kit. But my biggest word of caution is to always dilute it when you are using the pure essential oil.

Tea tree oil comes from the leaves of Melaleuca alternifolia, an Australian tea tree. The indigenous people traditionally used it by inhaling the oils of crushed leaves, applying the leaves directly to wounds, or making an infusion of the soaked leaves. Its antimicrobial properties are attributed to a compound known as terpinen-4-ol. Most human studies have focused on the topical uses of tea tree oil. In doing my usual Pub Med search of scientific studies, I found some current ones in 2008 that investigated its use for various Staphylococcal infections (including resistant types), pointing to a potential role in fighting modern super bugs. I was impressed to see over 250 studies listed for tea tree oil and will certain add this topic to my reading list.

As mentioned, it is not recommended to apply 100% pure tea tree oil to the skin. It is usually used in solutions of 5-10%. There are numerous cleansers, gels, and shampoos on the market. You can also make your own 10% solution by using about 1 and 1/2 tablespoons of pure tea tree oil per 1 cup of water. This can be applied to the affected skin or as a gargle. I would recommend using a small amount first to test for irritation. Tea tree oil should not be used on open sores or wound, is not for internal use, and is not intended to be swallowed (always spit out the toothpaste or mouthwash). As this traditional oil is rediscovered for its healing properties, you will certainly be seeing and hearing more about it. Feel free to share any of your tea tree oil home remedies or products you have tried with success...

The Many Wonders of Apple Cider Vinegar (ACV)

noreply@blogger.com (TheHolisticOption.com) — Mon, 02 Feb 2009 14:26:00 +0000

By Dr. Christine Gonzalez (PharmD, CHC)

On the advice of my eco beauty expert friend, I recently started using raw apple cider vinegar (ACV) as a rinse to keep my hair clean, shiny, and soft. To my surprise, it really does work and honestly does not smell, as long as you rinse very well. From its historical use as a condiment and preservative to a cleansing agent, apple cider vinegar continues to receive attention for its many potential health benefits. These include helping to maintain a proper acid-alkaline balance in the body, easing digestion, fighting infections, calming allergies, and lubricating the joints. Several small studies have begun to investigate the medical uses of apple cider vinegar in diabetes, high cholesterol, high blood pressure and heart health, cancer, and weight loss. I did find an article in BMC Gastroenterology from December 2007 that investigated the effects of apple cider vinegar on stomach emptying rate in a small group of diabetic patients. Unfortunately, these results showed a disadvantage. But keep in mind, this was a trial involving only ten patients.

As the name implies, apple cider vinegar comes from fermenting apples. The main active ingredient is acetic acid, the acidic compound that imparts that sour taste and strong smell. While there are many commercially available products, many prefer the raw, organic versions. A personal favorite is Bragg's Raw Apple Cider Vinegar. They ferment the apples in wooden barrels and keep the “mother”, which is the cobweb-like substance that other producers usually remove during distillation. Preserving the “mother” in the bottle retains the beneficial enzymes and nutrients like potassium and malic and tartaric acids. As a drink, apple cider vinegar should also been mixed with water or juice (even add a little raw honey). Otherwise, it may be too harsh for your teeth and throat. As an alternative, it can easily be used as a condiment, in salad dressing for example. I’d love to hear about any interesting uses you have for apple cider vinegar...

An Inquiry into Alpha-Lipoic Acid (ALA)

noreply@blogger.com (TheHolisticOption.com) — Mon, 26 Jan 2009 14:15:00 +0000

By Dr. Christine Gonzalez (PharmD, CHC)

As part of my daily experience, I am often asked about dietary supplements by patients and colleagues alike. This happened a couple of weeks ago at the pharmacy when my co-worker asked me whether we carried alpha-lipoic acid (ALA) and inquisitively inquired about its use. I was caught off-guard for a moment because the only thing I could recall was that it is an antioxidant. I figured that was a humbling sign that I should read up on this one more...

Alpha-lipoic acid, sometimes referred to as just lipoic acid, is a naturally occurring nutrient that functions as an antioxidant and with glucose conversion into energy. It works in both fat and water environments, unlike vitamin E (only fat soluble) and vitamin C (only water soluble). There is a lot of evidence related to its beneficial effects for diabetic patients, such as minimizing peripheral neuropathy (tingling in the hands and feet), improving blood sugar control by improving the cell’s response to insulin, and lessening damage of the heart, kidney, and small blood vessels. There have also been preliminary studies on its role in age-related hearing and vision loss, heart disease, Parkinson’s, Alzheimer’s, and cancer. It is said to improve energy, muscle strength, brain function, and immunity. It is also being studied for HIV disease and multiple sclerosis. There is currently a trial at the University of Texas M.D. Anderson Cancer Center evaluating the role of ALA in preventing peripheral neuropathy in patients receiving certain chemotherapy drugs.

Most healthy people make enough ALA to meet the body’s requirement. ALA is found in liver, spinach, broccoli, potatoes, and yeast but supplementation is usually necessary to get therapeutic dosages. For use as a general antioxidant, lower dosages are recommended. For specific conditions, such as peripheral neuropathy, higher dosages are recommended and often divided throughout the day. Diabetics should work with their healthcare provider while taking this supplement, since it may change their medication requirements. Some people also report worsening skin sensations when they start therapy. The fact that there is so much attention and new research on this nutrient will continue to open people’s minds to the role of prudent supplementation to balance chronic diseases or toxicities from treatments. I was pleasantly surprised at what I found and will certainly keep reading up on ALA. Please feel free to join in and share your knowledge. We all can learn so much from each other!

What’s The Story With CoQ10?

noreply@blogger.com (TheHolisticOption.com) — Mon, 19 Jan 2009 17:41:00 +0000

By Dr. Christine Gonzalez (PharmD, CHC)

We’ve all heard about the dangers of high cholesterol, particularly LDL (“bad cholesterol”). Many of you may be or know someone who is taking a statin drug to treat this condition. Examples include Lipitor, Zocor, Pravachol, Lescol, Mevacor, Crestor, and Vytorin (a combo pill containing Zocor). Statins interfere with an enzyme in the liver responsible for cholesterol synthesis. In 2002, guidelines were published that recommended lower target levels for LDL. A couple of years ago, new indications were approved for Lipitor and Zocor to include preventing certain cardiovascular problems, regardless if the patient has high cholesterol. As a result, more people are taking statins and higher doses are being prescribed.

Common side effects of statins include headache, rash, nausea/vomiting/diarrhea, and muscle pain/weakness. Although serious liver problems are rare, liver problems are a concern. This can present as mild muscle pain or weakness. It has been suggested that statins decrease coenzyme Q10 (CoQ10) levels, which deplete muscle cells of their energy source. This may be the mechanism for causing muscle problems. Some studies have come out indicating that supplementation with CoQ10 may help relieve these symptoms. So what is CoQ10 you may ask?

CoQ10 is a vitamin-like substance naturally found in the body. Cells use it to make energy for bodily functions and it also acts as an antioxidant. It is used for heart conditions (chest pain, heart failure, and high blood pressure), certain muscular disorders, periodontal disorders, and for immune support. There is a natural decline in the amount of CoQ10 in the body with age. Coupled with the increase use of statins with age, this may warrant the consideration of CoQ10 supplementation for more people. Hopefully as more studies validate the importance of CoQ10, health care providers will become more comfortable with recommending this supplement. Don’t hesitate to discuss this topic with your heath care provider.

Vitamin D: Not the Average Vitamin

noreply@blogger.com (TheHolisticOption.com) — Mon, 12 Jan 2009 14:28:00 +0000

By Dr. Christine Gonzalez (PharmD, CHC)

Don’t let the name fool you. Even though it is called a vitamin, vitamin D actually functions more as a hormone in the body. I have become more intrigued with this “nutrient” lately after observing an obvious increase in the number of prescriptions we receive for the prescription strength version at my pharmacy. I have also noticed that many dietary supplement lines now carry higher strength products (800-1,000 IU) in addition to the traditional 400 IU strength. The word is out on vitamin D and people are certainly talking more about it.

Vitamin D has been nicknamed the “sunshine vitamin” because the body can produce it after exposure to the sun’s rays. There has been a lot of attention in the press lately about vitamin D deficiency, with some even referring to it as a silent epidemic. According to the Vitamin D Council, “research has implicated vitamin D deficiency as a major factor in the pathology of at least 17 varieties of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, periodontal disease, and more.”

While the recommended daily intake of vitamin D is between 200-600 IU for most adults, many experts are suggesting this may not be enough and calling for this recommendation to be raised. If you think you may be vitamin D deficient, it is important to discuss your concerns with your preferred health care provider. Now that getting safe sun exposure is more difficult due to all the concerns of skin cancer, supplementing with vitamin D has become more common. Vitamin D will probably continue to be a hot topic for the rest of 2009. If you are interested in learning more about vitamin D and proper supplementation, stay tuned for our upcoming article for more details...