Supplement of the Month: Lipid Control

A Supplement that helps optimize heart health.

The best news for heart health is that there are a multitude of protocols, nutritional options and supplements that can improve and ensure a healthy heart! So while we are providing one such supplement in this section today, it is far from being the only available option and we encourage you to work with your TWIHW healthcare provider for the best multi-pronged approach to meet your personal needs for optimizing heart health.

Lipid Control is a science-based Complementary Prescriptions supplement which is a powerful and effective combination of nutrients that has been shown to support and manage healthy lipid levels, vascular function, and circulation. This formula includes the nonflush form of niacin (vitamin B3), gamma oryzanol, beta-sitosterol, red yeast rice and guggulipid. Guggulipid contains the active constituents, guggulsterones, which can inhibit cholesterol synthesis in the liver and modulate bile acid metabolism. Gamma-oryzanol, derived from rice bran oil, is another substance that can support healthy lipid levels. Evidence suggests that gamma-oryzanol acts by decreasing cholesterol absorption and increasing cholesterol excretion. Other compounds in Lipid Control known to play a role in lipid health include beta-sitosterol and niacin. Beta-sitosterol, a plant sterol similar in structure to cholesterol, inhibits cholesterol absorption and helps maintain normal levels of cholesterol and LDL-cholesterol. Niacin (vitamin B3) also often is used to help maintain healthy cholesterol levels. Inositol hexanicotinate, which causes less or no flushing seen with other niacin or nicotinic acid supplementation, is therefore preferred by many people.

*The product information provided is for educational purposes and is not intended as either diagnosis or treatment of any disease, nor does it replace professional medical advice. (The FDA makes us say that)

*Warning: Please consult a health care professional before using these products.

By Mila McManus MD|2014-10-22T11:28:52-06:00October 21st, 2014|Articles|

Foods that Promote Sleep

In every step of my life journey, one message resounds over and over again. What we eat really does matter. The optimal function of the human body is in every way dependent on our daily food choices. There is no question in my mind that when we don’t eat well, we are promoting dysfunction and disease rather than optimal function. Good nutrition applies to getting a good night’s sleep, too! Read on to learn about foods that promote sleep.

There are a number of essential amino acids that the human body needs but cannot produce – the reason for being called “essential” is that we must consume them in our diet. One such amino acid is called tryptophan. Tryptophan is the required building block for the human body to produce serotonin in the gut and central nervous system, which is then delivered to the pineal gland in the brain to produce and release melatonin, our natural regulator of the sleep cycle.

The goal is to promote sleep by promoting the production of serotonin and, therefore, melatonin by ensuring our diet is rich in tryptophan. Here are some tryptophan rich choices to consider, especially as the sun sets and you consume your last meal of the day.

Meats, especially wild game such as elk and venison, quail, duck, and turkey.
Seafood, especially halibut, shrimp, salmon, lobster, crab and crawfish.
Nuts and seeds, especially walnuts, cashews, almonds, pistachios, flaxseed, sesame seed, pumpkin seed and roasted sunflower seeds.
Beans and legumes, especially peanuts, kidney beans, lima beans and chickpeas.
Spinach, mustard greens, asparagus and winter squash.
Grains, especially brown rice and oats in very modest portions (1/2 cup or less). We do not recommend grains as your ‘go-to’ source of tryptophan.
Cheese, especially Gruyere and cottage cheese. We do not recommend cheese as your ‘go-to’ source of tryptophan either.

Most of these tryptophan rich food sources fall in line very well with TWIHW’s recommended dietary choices. We do recommend gluten free grain choices in modest portions to avoid excessive elevation of insulin levels as well as non-genetically modified (Non-GMO) foods and organic options wherever possible. Be aware of your food sensitiveness and allergies avoiding those foods to which you have an adverse reaction, which would keep you wide awake anyway to be sure!

It is also worthy of note that alcohol, dark chocolate, coffee, sugary foods, spicy foods and highly processed fatty foods are well known to interrupt a good night of sleep. Sugar is especially disruptive because it causes a dramatic rise in blood sugar which, when it drops later, will cause you to wake up. Additionally, excessive sugar floating in the blood during sleep is damaging in terms of inflammation, congestion, oxidative stress and fat storage.

What we eat will determine just how sweet your dreams can be!

By Mila McManus MD|2014-09-27T14:17:14-06:00September 27th, 2014|Articles, General, NANCY’S NUTRITIONAL NUGGET|

Sleep-Enhancing Supplements

Achieving quality sleep is fundamental to our level of health and wellness. While we realize there are exceptions to every rule and circumstances to consider, we do advise against prescription or over the counter sleep aids as a routine solution to insomnia. Rather, we want to explore the root causes of the problem and correct those areas whenever possible. Because there are many reasons for a reduction in serotonin/melatonin production related to aging, stress, digestive and lifestyle factors, we often use a variety of natural supplements to support imbalances and deficiencies that can disrupt sleep. It is important to remember, too, that supplementation needs to be consistent and given time to correct imbalances and deficiencies. This often requires a little more patience. With guidance and support from your healthcare provider, we recommend any of the following sleep-enhancing supplements, alone or in combination, to aid in improving sleep quality:

5- HTP
L-Theanine
Magnesium
Melatonin
Stress Support Formula

These sleep-enhancing supplements are available at The Woodlands Institute.

Warning: Please consult a health care professional before using these products.

By Mila McManus MD|2014-10-01T05:55:18-06:00September 27th, 2014|Articles, General|

Using Essential Oils in the Kitchen

Most likely, without really being aware of it, you have experienced essential oils in your food for a long time. Chewing gum is one example. Candy makers have been long time users of essential oils, though the quality and health benefits of these oils is arguable. When you use pure, superior quality essential oils in food preparation, however, you not only add delicious flavor, but also increase the healthful benefits of your food.

Essential oils that come from edible plants are safe and perfectly suited to enhancing the flavor and health benefits of the foods you prepare every day. The essential oils that have been listed as GRAS (Generally Regarded As Safe) by the FDA include:

Basil, Bergamot, Cassia, Cinnamon Bark, Clary Sage, Clove, Coriander, Frankincense, Geranium, Ginger, Grapefruit, Lavender, Lemon, Lemongrass, Lime Melissa, Melaleuca, Marjoram, Myrrh, Oregano, Patchouli, Peppermint, Rosemary, Sandalwood, Thyme, Vertiver, White Fir, Wild Orange, and Yling Ylang.

The simplest way to begin incorporating essential oils into your everyday food preparation is to substitute the companion essential oil for the dried herb, spice, fruit zest or juice used in your recipe. The most important thing to remember when using high grade, essential oils is that they are undiluted and extremely potent. For example, one drop or less may be enough to flavor a big pot or bowl of your favorite recipe. Only 2 drops of an essential oil is equivalent to a 2-ounce bottle of dried herbs! So remembering the potency is important. A very good “rule of thumb” when working with essential oils to flavor food is to start with only one drop of essential oil and check taste. You can always add another drop if needed. Another good practice if a recipe calls for less than a teaspoon of an herb or spice is to use the “Toothpick Method”. Take a toothpick and dip it into the center of the dripper cap wetting it with essential oil, then stir the recipe with the toothpick to release the essential oil. This is the ideal practice for hot or spicy herbs such as basil, cinnamon bark, clove, ginger, marjoram, oregano, sage, rosemary, thyme, and coriander as one tablespoon of these dried herbs is usually equal to about ½ to 1 drop of the essential oil companion. Essential oils for lemon, lime, orange and tangerine can easily replace the zest of one fruit by using 8-14 drops of companion essential oil. Finally, be aware that high heat can evaporate the essential oils used in the recipe, so if it involves high heat cooking, get that done first and then add in your essential oil right before serving. Because basil, oregano and rosemary are very strong, they work very well with a low temperature simmering for a time to release their fragrant bouquet.

In our wellness journey, we are always seeking opportunities to increase antioxidants, detoxify and cleanse the body, improve digestion, beat fatigue and brain fog, relax and reduce stress, relieve pain and reduce inflammation and irritation. How exciting to know that we can support our wellness journey while also making our food please our sense of taste and smell through the use of high grade essential oils in our culinary endeavors!

Source: http://www.eondreamteam.com/using-doterras-essential-oils-for-cooking

By Mila McManus MD|2014-08-24T11:47:24-06:00August 24th, 2014|Articles, General, NANCY’S NUTRITIONAL NUGGET|

The Essentials on Essential Oils

Essential Oils

Essential oils have been used throughout history by many cultures for medicinal and therapeutic purposes. With growing scientific validation and expanding markets for natural approaches to healing and wellness, interest in the use of essential oils is on the rise. Essential oils are natural compounds found in seeds, bark, stems, roots, and flowers of plants. Their constituents include naturally occurring chemical structures that offer a variety of favorable effects including anti-inflammatory, anti-bacterial, anti-fungal, cancer cell inhibitors, antiseptic, sedative, mood enhancing, antispasmodic, and fever-reducing, just to name a few. Known for their aromatic properties, essential oils can be applied in three different methods: aromatically diffused, applied topically to the skin or taken internally in supplements, food or beverages. They are very popular fragrances in many natural body care products and soaps.

Just as our food can be over processed and chemically damaged, it is important to seek out high quality, properly extracted essential oils. The highest quality oils will be extracted using the lowest heat and pressure needed to release the valuable oil. Too little heat and pressure will not release the oil, however too much heat and pressure will fracture the chemical composition of the oil and alter its therapeutic value. It is also important that essential oils be extracted from healthy, properly harvested plants of the correct species and age to get the quality therapeutic grade essential oil extract.

Essential oils are naturally safe and have few, if any, undesirable side effects when used as directed. It is very important to understand, however, that with regard to essential oils, more is not better. Essential oils are highly concentrated, some more so than others, and they are used in very small amounts for optimal results. It is wise to learn about each kind of oil, its effects, and the effective methods of application to avoid irritating skin or using too much. For example, Peppermint Oil can be used effectively to refresh the mouth, cool the body when overheated or mixed with Lavender oil to calm stress and tension. But it is also important to know if you are breastfeeding that Peppermint Oil can also dry up milk production. This example points to the importance of learning and gaining understanding of individual oils. Another key point is that not all essential oils can be ingested internally. An excellent resource to learn about essential oils is a book called Modern Essentials: A Contemporary Guide To The Therapeutic Use of Essential Oils, published by Aroma Tools. Your own copy of the book can be ordered through our office at TWIHW.

With so many oils available and an endless number of combinations and applications, why not get started? We recommend that the novice choose two or three of the most popular and useful oils and practice with them first. Easy oils to begin with include lemon, lavender, and peppermint. For example, Citrus Limon (lemon essential oil) can be used in the following ways:

Add a drop to your water bottle or restaurant water as an internal cleanser
Diffuse aromatically to remove odors
Combine with peppermint oil for a refreshing mouth wash
Apply topically for mood elevation
Add to a drop of honey to soothe an irritated throat
Dilute with coconut oil for a daily fingernail conditioning treatment
Add to olive oil for a non-toxic furniture polish
Use the oil to remove gum, label adhesives and greasy substances from fabric
Add to vinegar water to clean bathroom and kitchen surfaces

As you can see, essential oils can provide a healthy alternative to chemically toxic products such as fragranced room sprays and candles, personal care products and household cleaning products. They can also be used in recipes and applied to the body to restore, heal, and protect. Come see us at TWIHW to see our selection, and start using essential oils in your wellness journey.

By Mila McManus MD|2014-08-24T11:29:40-06:00August 24th, 2014|Articles, General|

Terrashield Natural Insect Repellent made from Essential Oils

no more mosquitos!

Terrashield is a unique blend of essential oils including Lemon Eucalyptus (Eucalyptus citriodora), Citronella (Cymbopogon nardus), Lemongrass (Cymbopogon flexuosus), and 12 other carefully balanced oils blended in a base of 100% pure fractionated coconut oil.

To make this natural insect repellent, place 10 to 30 drops (you can start light and add more drops as needed) of doTERRA Terrashield essential oil blend in a 4 ounce spray bottle of distilled water. Apply a fine mist to all exposed areas of skin to repel insects. For stronger effect, you can dab the undiluted blend directly onto wrists and ankles and other areas.*

*Please be aware that essential oils can cause skin sensitivity in some individuals. Be sure to check ingredients and avoid if you have known allergies to any of the ingredients. If unsure, or tend to be very sensitive, you can test the product on a small area of the skin first. Additionally, consult your medical provider if you are pregnant or nursing before using.

Terrashield and a 4 ounce glass spray bottle are available at TWIHW.

*The product information provided is for educational purposes and is not intended as either diagnosis or treatment of any disease, nor does it replace professional medical advice.

*Warning: Please consult a health care professional before using these products.

By Mila McManus MD|2014-08-19T09:56:28-06:00August 19th, 2014|Articles, General|

Foods that Defend You

We usually think of our food as a source of nourishment in the form of protein, carbohydrates, fats, fiber, vitamins, and minerals. Are you aware that there are many foods that have antibacterial, antifungal and antiviral properties which help to attack and destroy unwanted visitors such as the common cold, disease-causing bacteria, and yeast? Here are some of the best food antimicrobials that can work in your defense on a daily basis:

Coconut Oil

The best source for caprylic and lauric acids, coconut oil provides antifungal and antibacterial protection whether ingested or applied externally. Butter from grass fed cattle is another excellent source of these acids while olive oil contains Oleuropein, also known to be an effective anti fungal.

Garlic and Onions

Known for their antibacterial properties, these two foods have been used all over the world to treat major and minor diseases. The active ingredient is sulfur which serves to reduce inflammation, protect against pathogens and cancer, and is also a strong anti-oxidant, attacking free radicals in the body.

Cabbage (and other relatives)

While all vegetables and fruits offer good sources of Vitamin C, which serves as a natural antibiotic and antioxidant, cabbage takes first place in this category. A one-cup serving of cabbage offers 75% of the daily-recommended amount of Vitamin C and is also rich in sulfur. Broccoli, kale, cauliflower, horseradish, and Brussels sprouts are also top notch choices included in this family of protective foods.

Fermented (Living) Foods

This old-world tradition of preserving foods is not very common today though it is making a come back as health practitioners and nutritionists gain renewed respect for probiotics and the importance of the protective role they play in the health of the human body. Fermented foods provide extremely high doses of probiotics compared to what can be found in most probiotic supplements. To learn more about fermented foods, click here.

Herbs

Be sure to include as many herbs as possible every day as you prepare and season your food. Here are some of the most powerful and also easy to incorporate options: Allspice, Basil, Caraway seed, Chili pepper, Cinnamon, Coriander, Cumin, Curry, Dill, Fennel, Ginger, Marjoram, Mint, Mustard, Nutmeg, Oregano, Parsley, Pepper, Rosemary, Sage, Tarragon, Thyme, and Turmeric.

By Mila McManus MD|2014-08-02T09:42:07-06:00August 2nd, 2014|Articles, General, NANCY’S NUTRITIONAL NUGGET|

Supplements that Support your Immune System

Support your Immune System

When it comes to prevention and protection, the following supplements that support your immune system make a great basic arsenal of weaponry to have handy to incorporate when you sense your immune system is under unusual attack or stress. Depending on the supplement, increasing the amount you are already taking or adding a couple of them into your daily supplement regimen for a number of days can help to bolster the immune system and/or attack germs that have entered the body. Work with your wellness provider here at TWIHW to develop a strategy that will meet your individual needs.

Vitamin D
Vitamin C
Zinc
Silver Sol
Probiotics
Echinacea – (caution: people with certain allergies (e.g. ragweed) may have adverse reactions to Echinacea)
Essential Oils – stay tuned next month for more on essential oils and their many uses such as immune system support and cleaning the house!

*The product information provided is for educational purposes and is not intended as either diagnosis or treatment of any disease, nor does it replace professional medical advice.

*Warning: Please consult a health care professional before using these products.

By Mila McManus MD|2014-08-02T09:16:06-06:00August 2nd, 2014|Articles, General|

Defending the Borders, Part III

Being Proactive Against Invaders

This month, we’re closing this series by encouraging you to have a strategic lifestyle that protects your Body Nation. It is proactive and anticipatory in nature.

In military terms, this concept is well demonstrated by the events of 9/11 and the Boston Marathon attack in 2013. When events like this occur, our governments stop to ask the question, “How did this happen and how do we prevent it from reoccurring?”

Do you ever look at your health this way? Do you ask yourself what events occurred that left you exhausted, or with a cold, flu, stomach virus or yeast infection? And more importantly, what can you do going forward to prevent this from happening again? Here are simple proactive and defensive strategies to prevent attack.

Make Wellness Your Lifestyle Routine

Our lifestyle choices direct us in one of two directions: toward disease or toward wellness. Where are your choices taking you? Adopting a healthy lifestyle for life is the single greatest step you can take toward staying well and protecting your health. The core foundational pieces must include:

Food and water choices that truly nourish the physical structure of the body.
Spiritual or meditative time for mental health and self-respect.
Quality sleep for healing, balance, detoxification and restoration.
Routine exercise for strength, stress reduction and stamina.

Are you taking good care of yourself? Get started on a commitment to continually adjust your lifestyle to achieve balance in this foundation for wellness.

Anticipating What Lies Ahead

To avoid getting caught off guard, like our nation did with 9/11, you will find it helpful to anticipate possibilities and take protective, preventative measures. Here are examples of what this looks like:

Crazy Busy Week Ahead: Schedule and plan non-negotiable self-care appointments for wise food choices, adequate sleep, exercise and quiet time.
Germy Places: Anticipate airplanes, hospital visits or being in crowded venues and increase probiotic intake for a day or two before, during and after. In addition, keep you hands clean and off of your face. (The more people you are around, the more likely germs will be passed).
Life’s Most Stressful Events: Recognize that the most difficult life events require a wellness strategy. A dying parent, loss of a job, divorce or loss of someone you love each demand streamlining your life by delegating what you can, stepping away from some commitments for a time, and investing more time in self-care and wellness. Consider professional help, rally friends and family for support, ask your wellness provider about diet and supplements that can help to ease anxiety, reduce inflammation and improve rest.
Feels Like You Are Coming Down With Something:

o At bedtime, increase your military force right where you need it by opening a probiotic capsule and dumping its contents on the back of your tongue before putting your head on the pillow. Doing this places military forces right in the ears, nose and throat.

o Consider adding or increasing supplements that boost your immune function such as probiotics, Silver Sol, zinc, vitamin D and vitamin C. (See Supplement of the Month section in this newsletter.)

o Focus on anti-microbial, anti-fungal, anti-bacterial, antioxidant foods (see the Nutrition article in this newsletter.)

General Maintenance and Upkeep: Seasonally, take time to cleanse your body through juicing, fasting, eating raw or some similar cleansing technique that works well for you. Consult with Nancy Mehlert, our nutritionist, for methods that will meet your individual needs.
Take Direction from Your Body: Most of us are miserably out of relationship with our body. It does speak to you, so learn to listen to it! Listen for thirst, pain, exhaustion, fullness, or hunger and respond with provision. If a craving exists for a healthy food such as a vegetable, nut, or meat, then meet that demand by getting that exact food. (Be aware of malware messages for donuts, ice cream or chips. If you get those messages, some other malicious invader is attacking you).
Get Out In Front of Potential Trouble: If you know you have to have x-rays taken or a certain medical procedure will involve antibiotics or steroids, put a dietary and supplemental plan in place to protect and maintain your gut bacteria by increasing probiotic doses and consulting with your wellness provider for assistance.

Anticipating possible damage, taking proactive steps, and developing a well balanced lifestyle will lead you to wellness.

By Mila McManus MD|2014-08-02T08:45:03-06:00August 2nd, 2014|Articles, General|

Foods That Defend You

Foods with Antimicrobial Properties

We usually think of our food as a source of nourishment in the form of protein, carbohydrates, fats, fiber, vitamins, and minerals. Are you aware that there are many foods that have antibacterial, antifungal and antiviral properties and help to attack and destroy unwanted visitors such as the common cold, disease-causing bacteria, and yeast? Here are some of the best food antimicrobials that can work in your defense on a daily basis:

Coconut Oil

The best source for caprylic and lauric acids, coconut oil provides antifungal and antibacterial protection whether ingested or applied externally. Butter from grass fed cattle is another excellent source of these acids while olive oil contains Oleuropein, also known to be an effective anti fungal.

Garlic and Onions

Known for their antibacterial properties, these two foods have been used all over the world to treat major and minor diseases. The active ingredient is sulfur which serves to reduce inflammation, protect against pathogens and cancer, and also is a strong anti-oxidant, attacking free radicals in the body.

Cabbage (and other relatives)

While all vegetables and fruits offer good sources of Vitamin C, which serves as a natural antibiotic and antioxidant, cabbage takes first place in this category. A one-cup serving of cabbage offers 75% of the daily-recommended amount of Vitamin C and is also rich in sulfur. Broccoli, kale, cauliflower, horseradish, and Brussels sprouts are also top notch choices included in this family of protective foods.

Fermented (Living) Foods

This old-world tradition of preserving foods is not very common today though it is making a come back as health practitioners and nutritionists gain renewed respect for probiotics and the importance of the protective role they play in the health of the human body. Fermented foods provide extremely high doses of probiotics compared to what can be found in most probiotic supplements. To learn more about fermented foods, click here.

Herbs

Be sure to include as many herbs as possible every day as you prepare and season your food. Here are some of the most powerful and also easy to incorporate options: Allspice, Basil, Caraway seed, Chili pepper, Cinnamon, Coriander, Cumin, Curry, Dill, Fennel, Ginger, Marjoram, Mint, Mustard, Nutmeg, Oregano, Parsley, Pepper, Rosemary, Sage, Tarragon, Thyme, and Turmeric.

By Mila McManus MD|2014-07-23T07:05:22-06:00July 23rd, 2014|Articles, General, NANCY’S NUTRITIONAL NUGGET|