Kathy Gruver, Doctorate in Traditional Naturopathy and author of the new book The Alternative Medicine Cabinet, says, “We can’t control what is outside of us, but we can change what we think and what we eat, and we can be healthier and stronger. It’s very simply an educated decision we must make for ourselves.”

Ms. Gruver says that eating naturally is a conscious choice. “The things that we consume everyday are making us fatter and sicker. If we eliminate the fast food, the soda, the MSG, and the GMOs, (genetically modified organisms)”, she says, “we can reclaim our health.”

Mainstream medicine is usually needed when things go really wrong. Are there times those things are needed?

“You betcha,” she says. “but we’re too reliant, too hypnotized by the quick fix and the happy bouncing egg advertising the newest drug on TV. We underestimate our own power to avoid health problems. “

“Take charge of your own health. Make the decision to stop eating artificial foods, to lose weight, exercise more, and you will have more energy and be ill less often”.

Here are some quick tips from The Alternative Medicine Cabinet:

• If you’re suffering from muscle cramps, headaches, constipation, sleep or mood issues or PMS, Magnesium might just be what your body needs.
• If you have sleep issues, B vitamins can help, but don’t take them too late in the day as they can cause sleeplessness. Adding Melatonin or L-Tryptophan can also help, but don’t take L-Tryptophan if you are on special drugs for depression.
• Gruver says that the best thing people can do is to eliminate the following things from your diet for better health: MSG, artificial sweeteners, GMO foods (corn, soy, cotton), artificial coloring and flavoring, soda, milk, wheat, high fructose corn syrup and processed foods. “It might seem like a challenge, but the rewards are worth it,” she says.
• Headaches, depression, asthma, skin conditions, allergies all can be caused by the toxic chemicals in artificial foods. A lot of the problems people have can be remedied with fasting, a change in diet and cleansing.
• One of the biggest quick fixes people can make to feel better every day she says, is to just add more fiber to add more health.
• Ms. Gruver says that people have problems with repetitive stress injuries because over time our bodies have become weak. “We rely on machines and computers for so much of what used to be done with old fashioned elbow grease. I’m not saying I want to go back to the days of wringer washers and push lawn mowers, but if we can increase our physical activity rather than sitting in front of a screen, our bodies and minds will be healthier and less apt to injury.”

Available at Amazon.com

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BIOTX Limited, the manufacturers of Estrofil, provides a 90-day guarantee of satisfaction with this product. If, after taking Estrofil for 90 days, a woman’s menopause symptoms or their severity are not reduced she can return the empty bottles for a 100% full refund of the purchase price.

Estrofil menopause supplements can be highly effective in providing women with the following benefits:

• Relieves the most troubling menopausal symptoms such as hot flashes and night sweats.
• Adjusting hormone levels can also help to ease vaginal dryness, mood swings, headaches, poor hair quality, fatigue, depression, breast tenderness, weight gain, skin issues and declining libido.
• In addition to menopause relief, there are positive effects on increasing bone density.
• In addressing the symptoms of menopause, only Estrofil stimulates a women’s body (with herbs used in Traditional Chinese Medicine for more than 1,000 years) to resume estrogen production naturally and safely.
• Encourages a woman’s endocrine system to naturally regulate proper hormone levels.

Estrofil contain *ONLY* the following plant ingredients:

• Rehmannia (root tuber)
• Chinese Dodder (seed)
• Psoralea (fruit)
• Chinese yam (rhizome)
• Asiatic Dogwood (fruit without seed)
• Ligustrum (fruit)
• Tree Peony (root bark)
• Asian Water Plantain (rhizome)
• Poria (sclerotium)

A 90-day supply of Estrofil is $99 plus shipping.

Visit www.estrofil.com for more information or to order Estrofil.

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Visualization techniques are a proven way to open the mind-body connection while reducing stress. Based on the natural 28-day reproductive cycle, the Circle + Bloom regimen  combines music and words to allow women to enter into deep relaxation and  then tap the mind-body connection that tracks to the specific part of the  cycle they are experiencing each day. Fifteen minutes a day is all that is  required. It?s non-invasive, painless, and free of any harmful side effects.

Easy and accessible, the Circle + Bloom programs guide women through the  process each day and demystify what they need to visualize for optimum  fertility and health awareness. The flagship Circle + Bloom program is a downloadable MP3 set containing 30 individual and unique programs designed  to be listened to on any digital audio playback device. With more than six  hours of content, the program is structured by days, such that Day One of  the program correspond s to the first day of the listener?s menstrual cycle. The program also contains a Special Ovulation Session.

Ranging in price from $24 to $69, the Circle + Bloom programs can be purchased and downloaded at: www.circlebloom.com

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It’s certainly possible to eat healthy without spending a lot of time shopping, preparing, and cooking.  With just a little preparation and forethought, you can enjoy nutritious food and never “diet” again.  Using just a few simple strategies, you can enjoy favorite recipes with less fat, sugar and calories…without sacrificing flavor. It’s easier than you might think.

From cooking methods to the type of pans you use, here are a few ideas that will foster a weight-wise culinary experience.

* Prepare to Succeed! Plan your meals in advance, eat a healthy snack, and then go shopping to better avoid “impulse” purchases. You’ll have the healthy options you need at hand when you’re hungry and actually start to cook.

* The Recipe Rule. Keep it simple! Avoid recipes with too many steps…and ingredients.  A simple grilled, broiled or baked dish without too many components and processes, a fresh vegetable and a starch is your best bet.

* Think Lean: Buy the leanest cuts of meat and trim all visible fat before cooking.  Ground meat should be at least 95% lean. Try ground turkey burgers for a change, or replace at least one-third of your ground beef with ground turkey breast.  Be sure to buy ground turkey breast, as the alternative variety contains skin and dark meat, making it higher in fat and calories.

* Stick to Non-Stick: Stock up on nonstick pans for baking, grilling, and sautéing, and even for soup. Nonstick pans allow you to avoid using oil in favor of healthier options like cooking spray, wine, water, or fruit juice.

* Mission-Critical Method: Bake, broil, grill, poach your proteins. Rather than basting with butter or margarine, cut the saturated and trans fat by basting with flavorful vegetable broth, white wine, or orange juice. Avoid recipes with heavy sauces and gravies to keep your menus low fat.

* Crumbs Count. Instead of commercial breadcrumbs, usually full of oil and trans fat, substitute a low sugar crunchy breakfast cereal such as Grape Nuts or organic wheat flakes (avoid cereals with more than 4-6 grams of sugar per serving).

* Sweeten Naturally: It’s easy to reduce the amount of fat and sugar in your recipes.  For example, replace half the oil with applesauce or fruit puree for an equally moist muffin or cake; use one-third less sugar in cakes or cookies and use dried unsweetened fruit such as raisins or diced dates to add natural sweetness to cereal.  Experiment with sucralose (Splenda) for baking:  Try some of the excellent sugar-free syrups and low-calorie pudding mixes.

* Dairy Do’s: Whole milk contains 1 gram of saturated fat per ounce. Switch all dairy consumption to non-fat or 1%, including milk, cheese and yogurt. Nonfat evaporated milk has a creamy consistency and works well as a lower calorie but pleasing condensed milk substitute in sauces, pies, ice cream, and, of course, in tea and coffee.  Low-fat buttermilk makes a good substitute for whole milk in many recipes. In all recipes, substitute two egg whites for one whole egg and cut the fat, cholesterol, and calories.

* Just Desserts. Keep it sweet, but smartly reduce calories and fat in decadent desserts like cheesecake by substituting low-fat ricotta cheese for whole-milk.  When a recipe calls for sour cream, try lower fat Greek-style, creamy plain yogurt instead.

* Double up. Double the recipe ingredients and freeze half in a convenient, microwave-safe container.  This is a great idea for working people and students.  Most offices and cafeterias have microwave ovens for you to reheat your lunch…enjoy your own convenient and healthy frozen entrée!

Registered and licensed dietitian Susan Burke March, MS, CDE, is the author of “Making Weight Control Second Nature: Living Thin Naturally” – a book intended to liberate serial “dieters” and make living healthfully and weight-wise intuitive and instinctual over the long term. Susan also serves as the Resident Nutrition Expert for www.HealthyWage.com, which empowers healthy living through incentives, social support, goal-setting and technology. She may be reached online at www.SusanBurkeMarch.com.

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Oriental Medicine Expert Explains Science Behind Cordyceps

For centuries, it has been common knowledge that Asians have one of the longest life expectancies in the world, and for decades, researchers have been searching for the reasons behind that phenomenon.

Many believe the secret lies in their diet, which consists largely of fish, poultry and the vegetables grown in the region, but Dr. Nathalie Valkov — an expert in Oriental medicine and author of the book Cordyceps: Treating Diabetes, Cancer and other illnesses from Createspace (www.ttphc.com) — believes the secret lies in an Asian herb that is just now getting noticed by Western medicine.

“While it is commonly acknowledged that some of the best medical care in the world can be found in the United States, we have to remember that our medical culture is barely a couple of centuries old,” Valkov said. “Asian medicine has been around for thousands of years, and since people from the Far East tend to live much longer than we do in the West, it’s not a stretch to say that there may be some ancient secrets hidden in their diet and medicines that may help us unlock the keys to longevity and good health.”

According to Valkov, Cordyceps – a type of Chinese mushroom – has been used in Eastern medicine for centuries to aid in the treatment of various autoimmune, pulmonary, cardiovascular and other illnesses.

“Recent clinical studies performed in China are now confirming the benefits of Cordyceps, providing the clinical proof to practitioners of Western medicine that the herb has some unique medicinal properties,” she said. “Herbal medicine is also a part of oriental medicine and has also been practiced for thousands of years. Today, prescriptions are based on ancient formulas that have been time tested and that are known to have helped millions of people. The Chinese pharmacopoeia is comprised of hundreds of herbs, minerals and animal products that are combined to suit the constitution, the imbalance and the immediate relief of symptoms of the individual being treated.”

While Western medicine has regarded some of these remedies as quackery, Valkov cautioned not to dismiss Cordyceps and effectiveness of Oriental herbs so rashly.

“Acupuncture, which is now a common therapy used in the U.S., came from Asian healers who have been using it for centuries, so it’s logical that there may be some other practices from which we can all benefit,” she added.

Some research has been published in which Cordyceps has been used to protect the bone marrow and digestive systems of mice from whole body irradiation. In addition, one experiment indicated that Cordyceps may protect the liver from damage. Another experiment with mice revealed the mushroom may have an anti-depressant effect. Other researchers believe that it has a hypoglycemic effect and may help diabetics who suffer from insulin resistance.

“Other research from the region points in the direction of Cordyceps potentially thwarting certain cancers,” Valkov added. “I believe that we need to embrace these new findings, coupled with the anecdotal evidence of millions of Asians who seem to live longer and healthier lives than we do in the West, and combine the methods of the two regions to create better medicine for everyone.”

About Nathalie Valkov

Nathalie Valkov L.Ac holds a PhD in Oriental Medicine and was trained at Emperor’s College of Traditional Oriental Medicine. Since 1999, she has had the opportunity to practice such healing methods as acupuncture, electro-stim acupuncture, acupressure, tui na, cupping, moxibustion, and herbal therapy. She interned both in an Oriental environment at Emperor’s College clinic and in a Western environment at the Los Angeles Free Clinic. She has successfully treated ailments such as diabetes, arthritis, Raynaud’s syndrome, asthma, colds, flu, heart problems, various types of pain, diabetes, stress, insomnia, tonsillitis, fibromyalgia, and gynecological dysfunctions.

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Developed by the company’s founder, Hope Gillerman, the Bounce Back Kit has been introduced to detox the mind and body without ever feeling hungry, tired, or agitated. Gillerman, a stress management specialist and one of New York City’s most recognized Alexander Technique teachers developed the plan with the needs of her clients in mind.

Says Gillerman: “For the past twenty years, I have listened to my patients talk about their detox regimes. While the end results can be rewarding, many of them find it difficult to keep focus and energized without proper nutrition. I developed Bounce Back to help them detox and still be able to eat and drink delicious and nutritious foods and beverages.”

The Bounce Back Kit incorporates dietary principals of Traditional Chinese Medicine with the use of H. Gillerman Organics Remedies that are used on a daily base to enhance the eight day detox plan. Included in the kit a week’s supply of H. Gillerman Organics essential oil remedies, how-to-detox booklet written by Hope, and some of Hopes favorite detox recipes. Users of the booklet can keep track of their daily emotions before and after they practice the relaxation and energy boosting exercises Hope outlines in the booklet.

The Bounce Back Kit includes:

An agave wash cloth for cleansing and brushing the skin in the shower

An 8-day supply of detoxing body oils to be used after skin brushing: Pure Breathing, True Relaxation, Natural Rest, Clear Mind
The Bounce Back Rejuvenation Kit program booklet, complete with shopping list, how to guide, recipes, and relaxation and energy boosting exercises.

Hope Gillerman’s Essential Oil Deck of essential oils remedy recipe cards and information on how essential oils work published by Chronicle Books.

All packaged in a reusable, recycled cotton canvas lunch bag – great for traveling with your H. Gillerman Organic Remedies.

The Bounce Back Kit is priced at $85.00 (a $100 value). The Bounce Back Kit is available online at www.hgillermanorganics.com.

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1. Papaya- This tropical fruit packs about twice the vitamin C of an orange.

• Add it to your arsenal against gallbladder disease, which afflicts twice as many women as men.
• After analyzing the blood of over 13,000 people, scientists from the University of California, San Francisco, found that women who had lower levels of vitamin C were more likely to have gallbladder illnesses.
• One medium papaya (about ten ounces), with its 188 mg of vitamin C and a mere 119 calories, is a refreshing source of the vitamin.

2. Flaxseed- This nutty-flavored seed is used mainly to add flavor and fiber.

• Scientists see the tiny reddish-brown seed as a potential weapon against breast cancer.
• A San Antonio Breast Cancer Symposium showed that adding flaxseed to the diet of women with breast cancer effectively slowed tumor growth.
• Sprinkle a few tablespoons of ground flaxseed on your morning cereal for an easy way to get these beneficial antioxidants.

3. Tofu- Made of soy beans, this food is high in protein and is a good source of calcium and vitamin E.

• Foods high in soy protein can lower cholesterol and may minimize menopausal hot flashes and strengthen bone.
• Tofu provides cardiovascular protection against Omega-3 fats.
• A half-cup of tofu contains about 25 to 35 mg of isoflavones, plant chemicals in soybeans that have a structure similar to estrogen.
• Tofu is easy to digest because the soybean’s fiber is removed.

4. Buffalo Meat- Is lean and has what diet-conscious woman wants.

• Low iron levels in blood can cause severe fatigue. To get a good dose of iron, try bison. Bison, or buffalo, meat is lean and has lots of iron and less fat than most cuts of beef.
• Buffalo meat can help boost energy and lower weight.
• 3.5 ounces of buffalo or bison less than three grams of fat.

5. Collard Greens- This humble vegetable is a great source for vitamins B6 and C.

• In addition to getting adequate amounts of calcium and vitamin D, some studies suggest that vitamin K may have a bone-protective effect as well.
• Based on data from one of the largest studies of women, the Nurses’ Health Study, researchers discovered that women who ate enough vitamin K-rich foods (at least 109 micrograms of the vitamin daily) were 30 percent less likely to suffer a hip fracture during ten years of follow-up than women who ate less.
• Researchers point out that dark-green leafy vegetables — Brussels sprouts, spinach, broccoli — are all good sources of the vitamin. But collard greens, with about 375 micrograms per half-cup, are among the best.

About ChicagoHealers.com

Chicago Healers (www.chicagohealers.com) is the nation’s pioneer prescreened integrative health care network, offering a comprehensive understanding of each practitioner’s services, approach, and philosophy.  Our holistic health experts teach and advocate natural and empowered health and life choices through their practices, the media, educational events, and our website.  With close to 200 practitioners and over 300 treatment services, Chicago Healers has provided nearly 400 free educational events for Chicagoans and has been featured in 300+ TV news programs and print publications.  For more information, visit www.chicagohealers.com.

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With this common issue in mind, certified yoga instructor and founder of Explore Vidya Yoga, Candace Morano recommends the top most effective yoga poses to get your body “summer ready!”

1. Downward Facing Dog Split

• How to “Strike the Pose”:

a) Start in the normal Downward Facing Dog pose with your feet together and hands shoulder width apart (body should be the shape of a pyramid).

b) Inhale and lift the right leg up so that your body is a straight diagonal line from your arms to your toes.

c) Next, inhale again and stretch your right leg out to the right, keeping it as high as possible.

d) Exhale, bringing the right leg back to downward dog pose and repeat two more times.

e) Do the same with your left leg keeping the movement steady with an even breath.

• Body Benefits: “Downward Facing Dog Split is an excellent pose to tone the hips, outer thighs and buttocks,” says Candace.  “It also lengthens the spine and hamstrings while strengthen the arms, shoulders, thighs feet and ankles.”

2.  Plank Pose (with a Twist)

• How to “Strike the Pose”:

a) Coming from Downward Facing Dog Position, inhale and take your right knee towards your right elbow.

b) Exhale, staying lifted through your pelvis and hips while gently pushing your heart forward, keeping the right knee softly resting on or stretching toward your right elbow. 

c) Repeat this pose two more times with a steady breath then repeat three times on the left side.

• Body Benefits: “This is a more challenging version of Plank Pose that will do wonders when aiming to tone your core, arms and thighs,” says Candace. 

3.  Warrior II

• How to “Strike the Pose”:

a) From Plank Position, inhale and move your right foot forward between your hands, engaging the core as in the last asana. 

b) Exhale and place your right foot firmly onto the earth.  Inhale and like a windmill, rise up into the standing position.

c) Exhale again, as you bend your right thigh parallel to the floor.

d) Inhale and ground your left foot 45 degrees into the earth.  Feel your inner thighs widen and stretch.

e) Pressing the ball of your right foot, inhale and straighten your right leg.  Exhale and bend the right thigh deeper extending the chest and keeping it over the hips and pelvis. 

f) Repeat the pose two more times on this side and three times on the left side, feeling stronger and more length with each repetition. 

• Body Benefits: “This pose will tone and tighten your legs, arms while opening your hips,” says Candace.

4.  Upward Facing Dog

• How to “Strike the Pose”:

a) From the plank position, move slowly into the Upward Facing Dog position (similar to the Cobra pose, but using arms to lift the pelvis and thighs off of the earth).  Lift the chest forwarded and up keeping your arms straight.  “It’s important to bend the elbow slightly to avoid hyperextension of the joint,” advises Candace.

b) Exhale into the legs, tops of the feet pressed firmly into the floor, feeling the support of the earth rising up from the tops of your toes to the crown of your head.

c) Repeat the sequence of moving from Plank Position asana to Upward Facing Dog three times, allowing the breath to fuel the movement

• Body Benefits: “The movements and transitions of this pose strengthen the arms, wrists and back of the legs all while stretching and toning the chest,” says Candace.

5.  West Side Lunge

• How to “Strike the Pose”:

a) Inhale from Upward Facing Dog and exhale to your hands and knees.

b) Inhale again, placing your right foot between your hands.

c) Exhale as you start to turn to the left coming into the pose keeping your hands on the earth, core engaged, chest lifted and spine long.

d) Inhale lifting up from the core and start to lift your hips as you shift to the right, coming into side lunge on the left side. 

e) Repeat this side lunge movement from right to left then left to right ten times coordinating each movement with a breath.

Body Benefits: “This side lunge will tone your buttocks and inner thighs as well as open your hips.”  Candace continues “this asana is a great way to prepare for your summer body as it will tone, tighten and create muscular balance around the knee joint.”

Meet Candace Morano

Candace Morano is a certified yoga teacher & educational kinesiologist based in New York.  For the past seven years, she has brought together the teachings of yoga, kinesiology, psychotherapy, and aromatherapy to transform the lives of the adult, children, and disabled clients with whom she works.

Combining her degree as a social worker with yoga and educational kinesiologist, Candace began to work privately with children with Cerebral Palsy, Down Syndrome and Autism.  For three years, she taught the yoga program at the Cooke Center for Learning, working with a body of students with a wide range of special needs. Candace also works with adults. She has taught programs to the parents and teachers of theLearning Spring School and the Rebecca School both based in NYC, incorporating yoga, educational kinesiology, and stress reduction techniques. Candace’s practice incorporates the use of medicinal oils for injuries and aromatherapy in the private classes she runs throughoutNew York City.

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Action for Healthy Kids works with schools and families to help children learn to eat right, be active every day and be ready to learn. They give these tips for celebrating a healthier February 14th:

Celebrate healthy hearts throughout the day:

· For breakfast, add frozen raspberries to hot oatmeal for a pink bowl of heart-healthy goodness. Or, make heart-shaped buckwheat pancakes topped with strawberry yogurt.

· A whole wheat bagel with strawberry cream cheese makes the perfect mid-morning snack. For extra zing, dot with dried cherries or cranberries.

· Surprise kids with heart-shaped sandwiches. Use a large heart cookie-cutter to shape whole-grain bread. Include slices of red bell pepper and grape tomatoes on the side.

· The entire family will love a heart-healthy dinner. Serve whole-grain pasta with a festive red tomato sauce; add a can of tomato paste to the sauce for an extra nutrient boost. Or, broil heart-healthy salmon and top with a spoonful of cranberry sauce.

Use classroom parties to demonstrate that celebrations can still be healthy:

· Model nutritional balance. Offer low-fat milk, water and fresh fruit alongside Valentine’s Day treats.

· Teach moderation. Offer one Valentine’s Day treat per student, rather than a buffet of sweets.

· Offer healthier, yet tasty, options. Have kids top graham crackers with vanilla yogurt and fresh strawberries. Offer strawberry applesauce. Make pink, yogurt-based fruit smoothies served in kid-decorated cups.

· Get moving! Clear the desks and hold four-legged races, play musical chairs, or dance to some hip tunes.

· End the party with a heart-healthy stress reducer. Invite a parent to teach basic yoga moves, or simply lead students in deep breathing exercises.

About Action for Healthy Kids
Action for Healthy Kids® is the nation’s leading nonprofit and largest volunteer network fighting childhood obesity and undernourishment by working with schools to improve nutrition and physical activity to help our kids learn to eat right, be active every day and be ready to learn. We provide expertise, volunteers, programs and resources nationwide through a unique collaboration of thousands of professionals, parents, educators, community volunteers and students, in partnership with more than 65 professional associations, government agencies and corporations. More information is available at ActionforHealthyKids.org.

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We welcome the leadership and formation of Partnership for a Healthier America, to be chaired by the First Lady, to unite the public and private sectors, other organizations, business and thought leaders, the media, and states and local communities to make meaningful and measurable commitments to fighting childhood obesity. Combined with Surgeon General Regina Benjamin’s recent statement on the urgent need to address obesity, the Obama Administration’s commitment to a strong Child Nutrition Reauthorization bill, and $10 billion in additional investments in the President’s budget, we believe it is more possible than ever before to truly make a difference in the lives of millions of children.

With more than 12,000 volunteers in communities nationwide and partnerships with leading national organizations and governmental agencies in health, education, nutrition and physical activity, we stand ready to contribute to this new national campaign. During the 2008-09 school year alone, Action for Healthy Kids reached nearly 4 million children in 8,000 schools around the country.

About Action for Healthy Kids
Action for Healthy Kids® is the nation’s leading nonprofit and largest volunteer network fighting childhood obesity and undernourishment by working with schools to improve nutrition and physical activity to help our kids learn to eat right, be active every day and be ready to learn. We provide expertise, volunteers, programs and resources nationwide through a unique collaboration of thousands of professionals, parents, educators, community volunteers and students, in partnership with more than 65 professional associations, government agencies and corporations. More information is available at ActionforHealthyKids.org.

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