Killing the flu with soup-ok why?

Well, you know it is that time of year again when the lines at the local market are filled with patrons with watery eyes and hacking coughs. They fill their baskets with various cold and flu medicines and tonics in hopes to shorten the life span of their newest infection. As well the bulletin boards of nearly every place I have visited lately has posters asking me to attend their "FLU CLINIC" which free flu shots for all! They decorate the signs with excited phrases implying we will die without the vaccine and the clinic setting will be a party of sorts. Wooohoo let's go prevent the flu!

Now I know a lot of people do find the flu vaccine important and make sure each and every season they obtain the newly released demon fighter to the even newer strain of the virus which is sifting through the country, city by city claiming victims behind every shadowed doorway. As for me, I do not get the flu vaccine and actually do buy into the fact is it a lot of propaganda and hysteria fueled by the large drug corporations which get government funding to hand out this magic vile of chemicals. I could go on about the conspiracy theory but I am saving the delicious details for my insane memoir when I am the ripened age of 75 and have nothing better to do with my time than explain the evils of large companies and the government set to protect us work hand and hand to .....oops ok I said i would not get into it, sorry.

So, if you are like me and do NOT receive the flu vaccine OR you have received the golden elixir yet somehow come down with the flu anyway, what do you do? Well, we all know the right steps to prevent it but in case you need a refresher of the top 3. Go over these again before you are in demand of lotion coated tissues and decongestant sleep.
1) WASH YOUR HANDS OFTEN! Yes, it is simple. WASH YOUR HANDS. Always. Not in an OCD way but come on, do you really know what you have touched today when you pet the cat or picked up the local newspaper at the corner store? Germs, that is what you picked up. So wash them off. Good rule of thumb is softly hum the royalty free tune of "Happy Birthday" while you scrub away the evil mongers which cling to the crevices of your fingers and hands.
2) SLEEP! Sleep 6-8 hours at night, Reset that immune system and give your body the tools it needs to fight germs. You are ill equipped for flu battle if your body is trying to repair the normal daily break down of the body. Sleep it off!
3)Vitamin C. Seriously, the orange juice industry has been selling this delight to us for decades. Vitamin C helps boost the immune system and prevent colds. I touched on this previously from the vitamin article. So, if the flu season is upon you stock up your body with vitamin C.

So, let's say you did all of those things but that crafty virus STILL managed to infect your body. What now? What do you do to speed the flu along and regain your composure before all the skin on your nose wears off and your lungs ache from the coughing.

Zinc supplements are a good first choice. Zinc deficiency has been shown to lower ordinary immune system function in healthy individuals. Conversely zinc supplementation has been shown to increase natural killer cells in our body. (did you know we have killer cells? The come out when we are sleeping...ninja cells!) According to the American Journal of Nutrition zinc works as an antioxidant, increasing antibody production. Heck zinc even helps increase the skin barrier so germs have a harder time getting in. Good choice for when you are already down for the count and other germs are sent out invites to come to your immune system is down party. Protein rich foods contain high levels of zinc. So make sure your chicken soup is more chicken than soup!

Garlic contains allicin which has been shown in studies to shorten the duration of a cold as well as prevent colds in healthy individuals vs a placebo. However, keep in mind cooking kills a lot of this power so look for a supplement with garlic or you can use raw garlic in your diet. I love to chop raw garlic up finely and toss it in my cottage cheese along with other raw veggies like peppers and onions. It is a wonderful dip and prevents the unwanted affection of strangers if you happen to exhale near them. You can also dice the raw garlic and use it as a topper for that chicken soup!

Capsicum peppers have been shown time after time to increase immune function as well as warm the body. Adding a dash of hot pepper to that soup will really add a nice warming affect to the body and each bite will clear those nasal passages and for a brief moment make you forget that you are sick.

Catnip is also reported to treat the common cold as well as influenza and anxiety. If you are like me anxiety sets in when you become ill because you know all the details of your job will not be done while you are down for the count and all that work will be there...waiting. So sipping catnip tea while watching those old movies on AMC will relax you and work to fight all the internal demons. It also helps induce sleep which can only help you at a time like this.

So , if you can't prevent it then you can help the body to fight it. Arm yourself with some spicy chicken soup (click for recipe) and some relaxing catnip tea. When it has run it's course and you are finally back on your feet...remember to wash your hands!

Peppermint: Herb of the Month

Now Peppermint is one of the most popular herbs used in today’s society.

A summer-growing, perennial aromatic herb, peppermint is a hybrid of Mentha spicata (spearmint) and M. aquatica (watermint). The plant grows wild throughout Europe and North America in moist areas and is thought to be of Mediterranean origin.

The leaves and stems of peppermint contain volatile oils that give the plant its pungent fragrance and taste. The oil contains menthol, which is responsible for the sensation of coolness that is characteristic of peppermint.

Today, the peppermint plant is commonly added to cough and cold remedies because of its high menthol content, which provides a sensation of coolness and easier breathing. © HerbalGram. 2006; 72:1,4-5 American Botanical Council.

Peppermint is November’s featured herb for ACHS’s Herb of the Month Club. As member, each month you will receive a new herb of the month package, including 8 oz of the herb of the month and an informational pamphlet. We would also love for you to discover the power and purity of our therapeutic, organic peppermint essential oil. Click here for your sample with your Herb of the Month purchase.

Jack-o-Latern Greens Soil

According to an article in the October 28, 2004, edition of Outside Online, Kenneth Reimer and two of his colleagues at the Royal Military College of Canada conducted a study which shows the pumpkin plant can remove significant amounts of DDT from contaminated soil.

Catharine Livingston writes:

Reimer’s experiment lends credence to the emerging technology of phytoremediation—a biological process by which certain plants extract chemicals from soil, sediment, or water. Of the five plant varieties Reimer’s group tested, pumpkin plants extracted the most DDT, and their close relative—the zucchini—came in second.

DDT and other persistent organic pollutants (POPs) are especially difficult to remove from contaminated soil because they do not dissolve in water, a condition that makes them become more deeply attached to the soil’s organic matter as time passes.

DDT was introduced around the time of World War II as a popular insecticide, as well as an effective combatant against carriers of typhus and malaria. However, after its ability to endure for long periods of time in the environment—and the subsequent negative health consequences for humans and animals alike—became known, the chemical was banned in the United States and other countries. Some developing nations, however, still rely on DDT for disease protection.

For their study, Reimer and his colleagues took soil from a site in the western Canadian Arctic that had been exposed to DDT between 1947 and 1950, and then grew selected plants in the sample soil in a greenhouse during the summer of 2002 and the winter of 2003.

According to an early draft of Reimer’s report—which will be published in the November 15 edition of Environmental Science & Technology—size was an important factor in the success of the pumpkin and zucchini plants as cleanup agents. Both plants have a large above-ground biomass, as well as leaves with greater surface areas—a physiology that enables them to accumulate larger amounts of DDT and perhaps also translocate it more easily.

But while the plants can take pollutants out of the soil, they can’t get rid of them. Reimer said the next step would be to segregate the contaminated plants and compost them into a residue that could be sent to a more conventional location for disposal, such as a landfill or incinerator.

“So, you’re using the plant as an extraction mechanism,” Reimer told Outside.

When asked about the practicality of applying his findings to the world’s large-scale problem of soil contamination, Reimer said, “I think [the study] shows some promise. We’re still a ways from the marketplace.”

In order for pumpkins, zucchinis, and other special plants to do their work, Reimer said they need more time compared to the alternative solution, which is to dig up all the soil in the contaminated area and put it in an incinerator. For sites that need quick cleaning, he said, the latter is still a better option.

Still, Reimer’s findings mark an important step in the emergence of phytoremediation as a solution to contamination problems.

“For us, dealing with organochlorines—which are some of the most persistent pollutants in the environment—is really exciting,” he told Outside.

Obaid Faroon, from the U.S. Agency for Toxic Substances and Disease Registry, told Outside that while the details behind Reimer’s study are still forthcoming, “According to this report, it’s very promising.”

Original article is available at: http://outside.away.com/outside/news/20041028_1.html.

Integrative Medicine Webinar Events

Free Webinar Events presented by Natural Standard (www.naturalstandard.com)

Botanicals and Menopause
Presented by: Maida Taylor, MD, MPH, FACOG
October 14 from 11 a.m. to 12 p.m. Eastern Time
To register, click www1.gotomeeting.com/register/995820200
Attendee call in number: (712) 432-1399, access code 450-615-749

October 14 from 2 p.m. to 3 p.m. Eastern Time
To register, click www1.gotomeeting.com/register/288020239
Attendee call in number: (641) 715-3222, access code 169-402-823


Natural Standard Database Overview
Presented by: Chief Editor Catherine Ulbricht, PharmD

October 28 from 3 p.m. to 4 p.m. Eastern Time
To register, click www1.gotomeeting.com/register/548776860
Attendee call in number: (616) 883-8055, access code 386-478-732

November 18 from 3 p.m. to 4 p.m. Eastern Time
To register, click www1.gotomeeting.com/register/909798124
Attendee call in number: (641) 715-3222, access code 632-207-107

December 10 from 3 p.m. to 4 p.m. Eastern Time
To register, click www1.gotomeeting.com/register/270500121
Attendee call in number: (616) 883-8055, access code 644-424-903


Diabetes: Integrative Care Cases
Presented by: Chief Editor Catherine Ulbricht, PharmD

November 12 from 3 p.m. to 4 p.m. Eastern Time
To register, click www1.gotomeeting.com/register/530744372
Attendee call in number: (616) 883-8055, access code 625-144-811


An Innovative Program in Applied Natural Products
Presented by: Lana Dvorkin-Camiel, PharmD

December 2 from 2 p.m. to 3 p.m. Eastern Time
To register, click www1.gotomeeting.com/register/910800626
Attendee call in number: (616) 883-8055, access code 458-016-977

ACHS 3rd Annual HerbDay Celebration

HerbDay! Celebrate Herbs and Herbalism!

HerbDay is a series of educational events celebrating the importance of herbs and herbalism. HerbDay was created by the HerbDay Coalition, a group of five herbal non-profit organizations and works to raise awareness about the significance of herbs in our lives and the many ways herbs can be used safely and creatively for health, beauty care, and culinary enjoyment.

The Day's schedule includes:

Noon to 1 p.m. - Introduction by ACHS President Dorene Petersen and discussion on Mastic Gum of Greece;

1 to 2 p.m. - Using Herbs for Fatigue and Insomnia, lecture by ACHS Professor Dr. Arianna Staruch;

2 to 3 p.m. - Antioxidants: What Are They & Herbal Sources by ACHS Graduate and Chemist Amanda Lattin; and

3 to 4 p.m. - Tour of ACHS Botanical Teaching Garden (weather permitting).

Take this opportunity to visit the ACHS campus, meet staff and faculty, and take advantage of extra savings in the College store, The Apothecary Shoppe, for all your holistic health shopping!

Free and open to the public, but space is limited. To RSVP, call (503) 244-0726 or RSVP online here (no credit card needed) to make sure we hold your place. Friday, October 10, 2008, from noon-4 p.m. Located at the ACHS campus, John's Landing, 5940 SW Hood Avenue, Portland, OR 97239.

For the most up-to-date news from ACHS, subscribe to the ACHS Reporter today.

ARGH! STRESS!!

According to the study done in 2005 by the American Psychological Association almost two-thirds of all visits to the family physician were stress related.  That results matches the global statistic which states 3 out of 5 doctor visits are from stress related illness. Stress is also linked to six leading causes of death- heart disease, cancers, lung illness, liver ailments and suicide. 

Stress is also linked to over eating, alcohol and drug abuse  and sleep disturbances. Increased levels of cortisol and adrenalin from stress can result in a slower thyroid function and decreased immune system function. Simultaneously increasing your blood pressure and cholesterol levels. In short, stress is as unhealthy as a triple layer cheeseburger and super size fries. We can avoid the fast food but how do we , in this fast paced high demand society avoid stress? 

It is easy for me as a health professional to tell a client to eat correctly, whole foods as close to their natural state is possible and to avoid alcohol and junk foods. It is also easy, where I sit, to advise regular vigorous physical activity at least 3x a week. However, some people cannot set enough time aside to exercise at the gym and have little energy after a long stressful day at work to come home and run on a treadmill. You yourself may not have time to cook healthy whole foods and find it mush easier to stop at the fast food place on the way to and from your high paced daily routine.  So lets map out some short and realistic tips for releasing daily stress in our life. 

Clear Your Mind

At night when you lay your head on your pillow refuse to go over the day events which you have ended. Do not allow your mind to go onto the next days worth of work, bills and stresses. Instead, focus on your breath and your body. Concentrate on inhaling and exhaling and allowing your body to slow down. With each inhale picture the much needed oxygen filling the cells of your body. With each exhale picture the negative emotions in the day leaving you as you exhale. Take care not to picture the negative events themselves but just the negative feelings of anxiety, stress, fear and anger. Picture yourself comfortable and happy as you breath in and out. You have time to do this simple activity because you DO go to bed and night and you DO breath. 

Count to Ten

How often have we heard this advise? Count to ten before you react, or over react. Think clearly about what you have to do and how you will do it or say it. Allow clear logical thought to enter your mind versus the immediate emotional response you want to release upon the world.  Consider if you may be over reacting and if there is a calmer way to handle things.  Traffic jams and other seemingly irritating events do not need to cause stress in our life. A 5 minute traffic hold up or a 5 minute wait in a market line will not cause the stock market to crash or a loved one to run away because they just could not wait any longer. Often times we allow our emotional response dictate how we should feel in an event that if we stopped and took 10 tiny seconds to think about we would see it was not as alarming as we originally EMOTIONALLY reacted to. 

Eat something healthy

Something IS better than nothing. Grab a handful of almonds, some "orange smiles" or even just an apple. Give your body some of the nutrients back that you took away from it when you could not find your car keys and ran around in a panic looking for them. Picture your engine on full speed when you were panicking and acknowledge the greater force of fuel needed in that moment of the day and the fact you did use vitamins and nutrients just to alleviate the physical response to the emotional stress. Give something back.

Walk for 5 minutes

Physical activity, move your body, even a little. Park 10 spaces further down from where you would normally park. Take the stairs if you normally take the elevator. Take 2 steps at a time if you normally take the stairs. Get up from your office chair and walk down a hall and back. Move, somehow find 5 minutes to move. 

Do something nice for someone else 

Get coffee for a co-worker, hug your friend, make a call to a relative to cheer them up. Smile at a stranger. Offer a moment of kindness to someone else and you will also reap the benefits of that act of kindness. 

These are simple steps that you can do to help release some stress and allow your body a moment of reprieve. Your body is not meant to run at full emotional speed and it does not like it. Keep these things in mind, begin to practice them and create healthy habits to let stress go. 

 

What defines healthy to you?

Everyone has a different perspective of personal health. You may see someone eating fast food and think "Wow, I make healthier choices" while again other people may view your own food choices as unhealthy. So, what defines health to you? Do you watch your saturated fat intake? Are you vigilant in making sure you don't eat too many carbohydrates? Does the word "antioxidant" get your mind ready for salad greens and a health shake?
I remember when I was studying at ACHS and I had to define the symptoms of vitamin deficiencies and I was reminded just how complex but unified our body really is. Our body really is the ultimate in machine design! I mean sure, what they are doing over there at Google is impressive but your body is even more impressive in it's complexity.
In today's world we often run to the pharmacy or the doctor to treat common ailments such as dry skin, or trouble sleeping, headaches and digestive troubles to name some common ones. Did you know that all of these can be symptoms of a B deficiency? How often does someone think "Oh I have a cold starting and my hands seem dry, I need to up my vitamin intake!" Or suggest the family eat a better assortment of veggies now as winter is getting closer and immune systems need the extra boost.
I am suggest that you take time to make sure you are offering the key nuts and bolts to your machine now before you need the doctors repair bill. Don't wait for more symptoms of the problem to develop, be more proactive in your own diet. You may just find out those symptoms of PMS or IBS or other ailments you are worried are developing may just be deficiencies in the exact nutrients we need to run a well "oiled" machine!

For a list of food sources of vitamins and the symptoms of deficiencies you may have please check out this link: Vitamin Deficiency Solutions

ACHS Welcomes Herbalists Susan Belsinger & Tina Marie Wilcox's Creative Herbal Home Workshop to the ACHS Campus

The Creative Herbal Home Workshop featuring Susan Belsinger & Tina Marie Wilcox

Wednesday, September 10, 11 am to 3 pm.

So, you know about using essential oils for aromatherapy. Wouldn’t you like to learn many other ways to use herbs and essential oils in your everyday life? Then this fun and inspiring class is just what you need!

Join authors Susan Belsinger and Tina Marie Wilcox, authors of The Creative Herbal Home, while they discuss using herbs and essential oils to create “green” household cleaning products, insect repellents, care for the gardener, first aid preparations and how to make herbal spa products.

This workshop is divided into two parts:

• The use of herbs in everyday life, where Susan and Tina will show you some of their favorite herbs and demo how to make a variety of products. Includes hands-on experience of making an herbal sugar scrub, preparing an herb-infused oil (featuring Herb of the Year Calendula) , and blending your own herbal bath bag.

• Demo and lecture about using essential oils to create herbal spa products as well as how to use essential oils for household uses. You'll create your own blends for an aromatic spritzer, an apple cider vinegar for cleaning house or toning skin and also therapeutic bath salts.
  

This enthusiastic, entertaining and exciting workshop will give you confidence and know-how to lead a healthier, happier, and greener lifestyle! Recipes and handouts are included with the workshop. A book signing will follow the workshop and the Apothecary Shoppe will be open offering herbs, essential oils, equipment and supplies that we used in class.

Don't miss the opportunity to learn in-person with Susan Belsinger & Tina Marie Wilcox.

Class cost: $50, includes supplies. Space is limited. Be sure to register by calling 503-244-0726 or register securely online here to reserve your place today!

Note: This is a non-credit workshop.

Carbon Footprint

The ACHS Green Challenge is coming soon...
To get ready, calculate your carbon footprint at the Environmental Protection Agency here

Knowing your footprint is the first step to minimizing your impact on the planet!

AHHA Article of the Week: The Ten Tenets of Wellness

Wellness is the key to a healthy and fulfilling lifestyle. This article is a short and sweet reminder of things we can do to enhance our wellness. Well worth reading!


FEATURED ARTICLE OF THIS WEEK
"The Ten Tenets of Wellness"
by Michael Arloski, Ph.D., PCC
Click on article title OR copy and paste http://ahha.org/articles.asp?Id=14

Recycle your TV

Ok, what does recycling your tv have to do with a holistic tip blog? Everything! Our environment supports our health, and looking after the planet ultimately is self serving as well as giving you a feel good buzz that rivals caffeine.

So before you send your old TV to a landfill, check out http://takebackmytv.com where you can urge manufacturers to take back old sets and find out about recycling options in your area. Since many people are thinking about replacing tvs to receive the new digital signals in Feb 2009, its a good idea to find out now what you could do with your old set if you do replace it. (Of course, remember you dont need a new set if you currently have a cable box, sattelite box, or get a converter box for your old set).

And yes, its better to get outside or talk to each other than watch TV, but TV does have some good shows on - if you get it, check out the new Planet Green channel (my five year olds favorite show is Wasted, where they go through a family's trash!) and Veria, which has lots of great holistic health shows.

Is your thyroid slowing you down?

The thyroid is controlled by the pituitary gland, a small peanut sized gland found at the base of the brain. When the levels of T3 and T4 drop to low in our blood stream the pituitary gland releases thyroid stimulating hormones (TSH), turn when the thyroid receives this single the levels of T3 and T4 are increased in the blood, then the pituitary receives that the levels have increased and stops sending out TSH. You can think of the pituitary glad as a furnace stoker, seeing that the fire (T3 and T4) is getting lower he adds more coal to the fire, in turn the fire increases. The pituitary glad itself is controlled by a glad in the brain called the hypothalamus. This glad produces TSH releasing hormones to let the pituitary know at what level to keep that fire burning. The hypothalamus can be thought of at the train conductor telling the fire stoker how much fire is needed to keep the train, our body, at the speed it needs to be at in order to run smoothly (metabolism).

The thyroid can be subject to several problems, some being extremely common. Some problems are concerning production of hormones, whether it be too much or too little. Another problem can increased growth of the thyroid causing swelling in the neck compressing the trachea and other part of the neck, also appearing as a large growth on the neck, called a goiter. And lastly nodules or bumps that develop on the thyroid and can become cancerous.

For the purpose of time as well as keeping with the topic of the article I want to only explore the problems of too little hormonal production from the thyroid. Hypothyroidism is the condition where not enough T3 and T4 hormones are being produced so the metabolism slows down in the body. This condition can go years before it is properly diagnosed. Symptoms of hypothyroidism include fatigue, dry hair and skin, depression, weight gain, constipation, and poor memory as well as lack of energy. Women who suffer from this condition will also notice extreme PMS symptoms; tender breasts, irregular cycles, and pelvic pain during ovulation as well as excessive body hair growth including facial hair.

Studies indicate that approximately one in fifty women and one in one thousand men will develop an under-active thyroid at some point in their lives. [1] The simplest cause of this affliction is too little iodine in the body. We now have iodine added to table salt in helps to prevent this condition; however, it has not halted even here in the USA. It is important to remember too much iodine can also cause poor thyroid function. Also during pregnancy a mother’s immune system decreases to allow the growth of the fetus, occasionally the thyroid does not pick up where it left off after delivery. Other causes can be an autoimmune disease.

Antibodies are proteins designed to defend the body from foreign organisms, such as bacteria and viruses. In autoimmune diseases, antibodies attack the body itself. In autoimmune hypothyroidism, antibodies destroy thyroid gland cells preventing the gland from being able to release normal amounts of thyroid hormones. Diabetes type one is considered an autoimmune disease as well as Hashimoto or Grave’s disease. These diseases named here are also contributing factors in weight gain. See, the circle goes on for the fight against obesity. If you look closely enough you can find all the strands to the web of this affliction and one by one define treatment.

If you suspect you suffer from an under active thyroid you can perform simple tests to back up your suspicions. Checking body reflexes is a good way to start. Slower thyroids tend to give a person a slower reaction time. Recording body basal body temperatures is a great indication as well. For women testing basal body temp should begin 5 days after the cessation of menstruation. Recording the temperature for a week, with a result lower than 97.8 degrees could indicate a slower than normal thyroid. Consult your doctor or a full thyroid panel to be completed; be sure it includes free T3 and free T4 levels in the screening.

Treatment for thyroid should be monitored by your doctor; herbal remedies as well as dietary solutions should improve the clients over all feeling of well being as well as result in a healthier metabolism. Diets should be high in natural sources of iodine. Egg yolks, garlic, pears, seafood and turnip greens are easily found in a local market place and can be added easily to a client’s daily diet. Calcium and Zinc as well as a good source of vitamin B are important to add, greens such as dandelion are very good for these needs.

Herbal support can be found in Alfalfa (Medicago sativa) which is also an excellent diuretic[2] which helps with weight factors. Bladderwrack (Fucus vesiculosus) is high in organically bound iodine, also present as diiothyrosine. Parsley is high in vitamin C and is useful in returning the immune system to proper function while treating a client with a slow thyroid and should be added to the use of Alfalfa and Bladderwrack. Contact a certified herbalist for a full thyroid supplement.

Weekends and eating right seem to be as evasive as Big Foot sightings!

How many people do fantastic during the week with workouts and eating perfect meals only to have it all come crashing down on the weekend? I think the routine of the work week has a lot to do with it. Each day that the alarm goes off we are set on a predictable path to spend the day. Sure we hit glitches and snags like co workers asking us to join them in the break room for the impromptu birthday cake for Stan or the retirement lunch for Doris but we have our meals packed and planned JUST FOR THIS!


Then along comes Saturday morning. We roll out of bed with no alarm screaming that we are late. We can smell the kitchen...or worse the breakfast buffet even before we get out of bed. This is where the internal dialogue and battle begin. I can have real scrambled eggs this morning, or I can have cream in my coffee...I have been so good this week I can have one little treat...Which turns to another helping then another treat meal then another and soon it is Saturday evening out with friends or family and the inner demon beckons again...Well you blew the whole day what are a few buffalo wings now?


Sunday morning you wake up feeling bloated and tired and guilty. It is ok you say to yourself, I will work it off today on the treadmill! Those 1,500 extra calories won't get me, damn it! Sunday morning begins with a slow start and the demon inside starts whispering, well you said you would work harder today anyway why not have this little.....or that little....and the battle ensues again today...for another 1,500 or so calories. So over the weekend despite your honest intentions, despite your commitment you ate 3,000 calories more than you wanted, more than you should have and more than was needed. There are 3,500 calories in one pound, did you know that?


For the start of the new work week, all that commitment and workouts are spent just working off the weekend. So realistically you have Thursday and Friday to make new dents after training and dieting off the splurge of the weekend. MAN! Just seeing it typed out here in front of me is like a slap of ice water. WHAT? Is that what is happening? Now look back at the weeks, were they all perfect? If they were not perfect add those added “treats” to the weekend surplus. Imagine all week long the sweating at the workouts, the "no thanks" at the luncheons all for what? The binge we do on the weekend? We work out to eat Buffalo wings on the weekend? I bench press till my arms are ready to turn to useless appendages hanging at my sides because I want to eat pizza and ice cream Saturday night? Yikes...no....um..I do it to be fit and lean...leaner than I am now but if I look at it this way I am slowly walking in circles waiting to be thin..I do not want to walk in a slow circle I have a direction and a goal for this!


How do we get out of this trap? Wait, we know this answer! How will this food I am about to consume get me towards my goal? How will this "treat" affect all my hard work I put in this entire week? Imagine working so hard, your dedication is dead on, your heart and soul are poured into this project....you hand it to your very best friend, soul mate, partner in life only to have them say OH perfect then cut it up in tiny pieces and throw it in the trash. I made that for you!! I did that ALL FOR YOU AND THIS IS HOW YOU TREAT IT!! This is what we do to ourselves when we over “spend” on our calories thinking we deserve it for all our hard work during the week.


Fail to plan the weekend and you are planning to fail. So, what do you do? Education on calories is a fantastic way to avoid junk. Let's look at some calorie busters here:
1 slice of pizza is about 300 calories. Ok 300 calories is not too bad, but do we eat one piece? You can help yourself here by ordering a salad and eating it before the pizza. The fiber from the salad will help fill you up as well as help you absorb less fat from the pizza. Another good tip is order the pizza with half the cheese; this will cut the fat and calories somewhat, probably close to 100 calories less. Another tip is to drink that water! Before it arrives drink a full glass and after it arrives drink a full glass, fill yourself up before the food has a chance to over power you!


4 pieces of Buffalo wings are 210 calories. Ok 210 calories sounds ok, right? Really, though, only 4 pieces? How many eat 4 pieces? How many skip the blue cheese dressing that comes along with it? One serving of dressing to go with your measly 4 wings is also about 200 calories. So in a 4 wing with dressing treat you have eaten the caloric value of a full meal, and predominately fat. Don't forget that beer to drive those wings right to the heart, literally. Beer can be anywhere from 100 to 200 calories a mug, bottle, glass, stein or however it is you picture it being served in. All those calories are a complete waste.....drink water. The alternative for the wings, order a salad with grilled chicken. You can request some hot sauce on the side to sprinkle over the salad and a small side of lite dressing to drizzle over the salad. Here again there is that magic fiber to help prevent the digestion of the fats and to fill you up. If your buddies want to mock you for choosing a salad over the 6 alarm wings, tell them after their beer and junk food you will arm wrestle them....or better yet tell them to meet you in the gym!


Anyway, that is just a glimpse of the caloric waste we can do to ourselves over 48 hours time. We can spend the next 72 to 96 hours of eating right and working out making up for those poor choices or we can look at things realistically. Sit back for a moment before you make your weekend food choices and really give it thought.....will these wings, pizza, ice cream, beer or whatever battle food you may face...are they really worth walking in a slow circle for? What is it you want for yourself? Do you want the 15 minute meal or the life time of satisfaction?


Nothing tastes as good as keeping your word to yourself. Nothing feels as satisfying as putting on those "thin pants" and having them feel loose on you. Nothing matches the "head turning" you will create when YOU are the fit one in the crowd. When people look at YOU and think “wow I wish I looked like that!"


Before you order that food, or make that choice....what is it you really REALLY want?
Make a plan for the weekend.

The Alligator Pear!

Wow, YUM, right? Ok, ok I mean the Avocado..or for those knee deep in their studies the Lauraceae (however still YUM!) I am not sure when the buzz happened about these ugly little fruits being too high in fat to eat but I am here to squash that rumor. Sure an average one has around 20-30 grams of fat but this is good fat, healthy fat! Several studies have shown eating avocado helps prevent heart disease thanks to the monounsaturated fatty acids but it also helps prevent various forms of cancer such as prostate, oral and breast cancers. How many of you take fish oils to get these benefits? Yet you walk by this fruit in the produce section with your nose up? Well, did you also know that one avocado a day can give you 35% of your RDA for vitamin K, 30% of your RDA in fiber, 25% of your needed potassium as well as 20% of vitamins C and B6 and copper? They have all that nutrition in a measly 236 calories in one cup?!? Well, set the table, I am ready to eat! I personally eat one avocado daily.
Try an avocado sliced on your salad or, my personal favorite, to your cottage cheese with some salsa and see for yourself how delish this fruit is!

Hi! I am Maureen Jeanson

but I usually go by Moe..or Mom depending on who is talking to me *wink*
I will skip the basic info as you can simply click my name to read my profile.
I am a 2004 graduate of Herb 401 from ACHS. My graduating thesis was on the Obesity epidemic still plaguing the world. Ironically, at the time of my thesis I WAS obese! I am not now...and you can really dig into why and how if you visit my website .

So, when Erika sent out requests looking for graduates to help out with the blog I causally sent her a calm email asking if perhaps I may join in. (really I was super excited and could barely type fast enough in my reply begging to be permitted this outlet to share my enthusiasm for total health!)

Along with my Master Herbalist, I hold certifications for fitness specialties from ISSA, ACSM as well as with the United States Navy. I hope to bring all of this education to your computer screen each week with the tips I use for maintaining and improving health and wellness in our own lives!

Thanks again for allowing me into your MIND!!!! *wink*

New Blog Author: Maureen Jeanson

We're delighted to welcome ACHS Alumni Maureen Jeanson, author of Squeaky Gourmet and owner of http://www.yourfitnessjourney.com to the blog authors! Maureen contributes on several health and wellness forums as an author and moderator. ACHS's College store, the Apothecary Shoppe, stocks Maureen's book Squeaky Gourmet and President Dorene Petersen is a featured review on the back of the book. Welcome Maureen!

Quick Zit Fix

If you find yourself with a zit that popped up out of nowhere, at the first sign, apply a drop of lobelia tincture to the area. The zit will usually reduce in size or completely disappear within 24 hours without any residual hyperpigmentation to the skin. You can reapply the tincture to the area as often as needed.

New YouTube Video: Top Five Tips for Wellness from Three Instructors

Three ACHS Instructors (a naturopath, an aromatherapist, and an acupuncturist and chinese herb specialist) share their top five tips for wellness and good health. Filmed at the ACHS Campus in Portland Oregon during a faculty retreat.
http://www.youtube.com/watch?v=uTeJvMAeRqQ

Sustainable Living Tip: Swap Books

Holistic includes Sustainable Living so this is a sustainable living tip: Instead of buying new books, try a book swap! This service is one I use and really enjoy because it has such a huge number of members there are tons of books available on every topic. Apart from the cost of mailing (and you can use media mail), it is currently free to swap!
Yes, the library works too, but if you are like me and always returning library books late, that can get expensive!

Multitasking can be healthy!

We all work so hard, that sometimes the only time we get fresh air is when we are going to and from our cars! I find that I can kill multiple birds with one stone by walking or biking to do my errands. Not only do I get fresh air and exercise but I'm saving gas, helping to protect the environment, and crossing off one of my to-do list items! Today I walked to the bank with a friend to do my banking. This weekend, I will be biking to the farmer's market to get my veggies and support the local farming community. What have you done this week to get exercise and do something else positive?

Drink Eight Glasses of Water a Day

This week, write down how much water you consume and try to get eight 8-oz glasses. You can use a water jug at your desk if that helps. Many of us think we drink enough water until we start writing it down, and its vitally important for all body functions. If your water level is sub par - your body functions may be sub par too!

My tip of the week

ACHS is located near the river walk that runs along the Willamette River. The College Registrar Heather Baley and I usually try go for a 30 minute walk along the river when the weather's nice. We get a chance to catch up socially and get out for fresh air and exercise! It's a great way to rejuvenate myself and avoid the afternoon slump! Try to get outside for some sun (and Vitamin D) and to stretch your legs for at least 30 minutes every day!

Tracey Miller
ACHS Dean of Admissions

New Master of Science in Complementary Alternative Medicine Accredited

Holistic Tip of the Week: Earn a Graduate Degree in CAM.
We are delighted to announce that our new Master of Science degree program has received accreditation through the DETC. ACHS was approved to offer and confer this degree by the Oregon Office of Degree Authorization in December 2007, but has waited until accreditation was received to admit students. Applicants must hold a Bachelors degree from an accredited institution and receive recommendation for admission to the Program.

Classes for this Graduate degree program begin this fall and we are accepting applications now, so don't delay and be one of the first in the United States to earn this exciting degree. Call admissions at 800 487 8839 to schedule your admissions interview and see if you qualify for admission. www.achs.edu

Holistic Tip of the Week

This new blog, sponsored by Australasian College of Health Sciences USA, is a place to share holistic tips for a healthy sustainable lifestyle. Each week, the author of the most popular tip will receive a $25 gift card!