Foods That Treat

23 Oct 2012 Complementary

It’s estimated that up to 60 percent of cancers are diet related. Being obese or overweight increases the death rate from several conditions including heart disease, hypertension, type 2 diabetes, stroke, osteoarthritis, sleep apnea and several types of cancer.

That old adage, “You are what you eat,” isn’t far from the truth! Time and time again, studies show that choosing healthy foods can reduce the risk of heart disease, cancer or other diseases. But we can take that one steep further. While a good diet is great preventative care we are finding that many foods can also help certain conditions. Here are some great foods that will get you on the road to feeling better!

Tired of the aches pains of arthritis? Think berries, ginger, pumpkin and red bell pepper.

  • The vitamin C in berries may help slow the wear and tear on your joints and its antioxidant activity may keep free radicals from wreaking havoc. Plus, vitamin C plays an essential role in the formation of collagen, a key component of cartilage and bone.
  • Ginger contains compounds that work similarly to some anti-inflammatory medications. You’ll want to have ginger everyday—try a few slices in hot water to make a great tea.
  • Pumpkin is high in antioxidants and can reduce inflammation. Pumkin puree can be added to almost anything like puddings, yogurt, sauces, and soups. Try to eat a can every week.
  • Red Bell peppers are rich in inflammation-fighting carotenoids and they have more than 250% of the recommended daily amount of vitamin C. Try to eat three peppers a week.

PMS and cramps have you down and out?  Think dairy with cheese, pineapple, almonds and flaxseed.

  • Studies show that women with PMS have lower levels of calcium around ovulation than women who are symptom free. Adding dairy products, like cheese, is worth a try. Try to eat three servings of calcium-rich food daily.
  • Pineapple is a triple threat (in a good way)! It’s one of the best sources for manganese that can help prevent mood, swings, breast tenderness and cramping. It’s also water-rich which will help banish the bloat, and can satisfy your sugar craving in healthy way. Have a cup a day in the 10 days prior to your period.
  • Almonds are a great source of magnesium that can help with headaches, mood swings and bloating. Enjoy an ounce of almonds every day.
  • Flaxseed can inhibit the release of prostaglandins (what makes you crampy) by providing omega-3s. Try to have 1 or 2 teaspoons daily over cereal, a salad, or mixed in a smoothie.


Want to help control your Type 2 diabetes through diet? Think beans, egg whites and nuts.

  • Beans are a super food with a great combination of carbs, protein and fiber that help stabilize blood sugar. Add beans to your diet as much as possible.
  • Egg whites are low in calorie, high in protein and are cholesterol free. They will help you maintain your weight and keep your blood sugar levels in check. Eggs are the perfect addition to any meal. Try to have three or four egg-based meals a week.
  • Nuts are a great source of healthy fats and protein. This combination helps keep your blood sugar stable by slowing down the rate that your body absorbs carbs. They can also improve cholesterol and triglyceride levels. Grab an ounce of your favorite nuts every day.

Want to ensure a good night’s sleep? Think tryptophan-rich foods and carbs.

  • Tryptophan is nature’s sedative as it is one the ingredients necessary for the body to make serotonin. In turn, serotonin makes us feel calm and drowsy.
  • Combine tryptophan rich foods with carbs that help move the tryptophan into the brain where it will make you feel sleepy. Try cheese toast, cereal and milk, a turkey sandwich or cottage cheese and berries.

Worried about osteoporosis? Think broccoli, skim milk and yogurt.

  • For great bone building nutrition look to Broccoli, which is rich in vitamins C, and K, potassium and calcium. C and K help with bone density while potassium protects you against bone loss. Try for three servings a week.
  • A cup of skim milk contains 300 mg of calcium, which is a third of the recommended daily amount. You can use milk in almost anything that calls for the addition of water. Or, be a purist and grab a cold glass of milk and dunk some cookies!
  • Yogurt is great source of calcium and protein, a winning combination for bone strength. Check out Greek-style yogurt to get twice the protein.

Does heart disease run in your family? Think oatmeal, sweet potatoes and wild salmon.

  • Oatmeal is rich in soluble fiber which attaches itself to cholesterol and carries it out of your body. Studies show that eating 2.5 servings a day of whole grains will lower your stroke and heart attack risk by 21%. Try to eat oatmeal at least three times a week.
  • Sweet potatoes are fiber-rich and potassium-packed, which can reduce the negative effects of sodium on blood pressure. Eat them baked or mashed twice a week.
  • Wild salmon is high in omega-3s, which can lower the risk of heart disease and arrhythmia. They also can help lower triglycerides, raise your good cholesterol (HDL) and reduce inflammation that has been linked to an increased risk in Diabetes and heart disease. Try to eat salmon twice a week.

Do migraines take time away from your life? Think quinoa, ground flaxseed and spinach.

  • Quinoa provides 30% of your recommended daily amount of magnesium, a mineral that can be helpful in warding-off menstrual migraines. Try to eat quinoa at least three times a week.
  • Flaxseed is high in omega-3s that can reduce headache-causing inflammation. Sprinkle a tablespoon a day on your food or add to a smoothie. You’ll reduce menstrual cramps as well!
  • Vitamin B can reduce the frequency and severity of headaches. Spinach contains magnesium, as well as riboflavin which is a B vitamin. Enjoy three servings a week.



For more information on foods that treat, check out this great book “Joy Bauer’s Food Cures”.





Easy Dates to Make Your Valentine’s Day Rate

23 Oct 2012 Complementary

Dates don’t have to be in the evening!  Make a day of it. Start the morning with a latte and then head out on one of our beautiful Bay Area back roads. Stop for a romantic lunch at a fine restaurant. It will cost less than dinner and be less crowded. On the drive home you can stop at another restaurant to watch the sunset and enjoy happy hour before you head home for some romancing.

Do you and your sweetie have special memories of a great date or other romantic moment? Have fun re enacting it!

Always dreamed of travelling abroad but have lacked the time or funds to do so?  Rent a movie filmed in a country you’ve always wanted to visit~ Italy for instance.  Grab a bottle of Chianti and make an authentic pasta dish while listening to beautiful Italian music.  After dinner, plan your dream trip with a pile of travel brochures and tour books. Then cuddle up for your romantic film.

Grab a sexy “how-to” book and start studying!  A less lusty and more romantic how-to guide is “The Art of Kissing:  Book of Questions & Answers by William Cane.

Start, instead of end, your date in the bedroom.  When you’ve already made the physical connection, the emotional connection is heightened and you’re in less of a hurry to get home.  P.S.  Your man is less likely to fall asleep if he hasn’t had dinner yet!

Looking for a way to get to know the new love in your life a bit better? Make each other a playlist of your favorite music. Make sure to include music from your high school and college years. Then grab a bottle of wine and turn up the tunes. You’ll learn so much about each other, as music is so often associated with life’s memories.


Play tourist in your own backyard. Visit the local tourist spots, like the Winchester Mystery House. Don’t forget to take plenty of photos!


Enjoy a little role-playing and fantasy. Get dressed separately, meet in a local restaurant bar and pretend you don’t know one another. Always wanted to have that slightly trashy one night encounter? Go for it without any guilt or second thoughts!


Channel the fun and frivolity of being a carefree child. Head to the zoo or playground and leave life’s cares behind for a few hours.



Do It Yourself Sprouting for Live Food

23 Oct 2012 Complementary

1.  Put 1-2 Tbsps. of seeds or 3-4 Tbsps. of beans in a wide mouth jar.
2   Cover with netting or cheesecloth and secure with a rubber band.

3.  Rinse a couple of times, then fill the jar ¾ full with pure water and soak 6-8    hours or overnight at room temperature with room temperature water.

4.  Drain soak water.  Rinse 2 or 3 times in cool water.

5. Invert jar and prop at angle in sink or bowl to drain.

6. Rinse 2 to 3 times twice a day in cool water.  During sprouting days as specified in chart below.

7. Place sprouting jar in bright light, but not direct sunlight, except for last sprouting day to allow chlorophyll to form, which is the green healthy stuff.
8. Enjoy in three to seven days.


Seed sprouts, like alfalfa or red clover are 1” (2.5 cm) to 2” (5cm) long when ready. Bean sprouts, like lentils or peas are ¼” (.5cm) to ½” (1 cm) long when ready. These are more tender when small.  Mung beans are 1” (2.5cm) to 2” (5cm) long when ready. They are best grown in the dark to prevent bitterness.  They should be rinsed 3 to 4 times a day.  Taste the sprouts as they are growing to see when you like them best.


9. Drain well.  Cover the jar with a lid, or transfer to a covered container.  Refrigerate to store.



Food Hours to Soak Days of Sprouting
All Beans 9-12 2-3
Alfalfa 5-10 3-5
Almond 8-10 2-3
Buckwheat 10-12 2-3
Clover 8-10 3-4
Corn 10-15 3-5
Fenugreek 10-12 4-5
Lentils 10-12 2-3
Millet 8-11 1-2
Oat Groats 8-10 1-2
Peas 9-12 2-3
Quinoa 8-10 2-3
Rice 9-12 3-4
Rye 9-12 2-4
Sesame Seeds 8-11 3-4
Spelt 6-12 3-4
Sunflower Seeds 6-8 2-3
Triticale 9-12 2-4
Wheatgrass 10-12 7-10


Could that Reusable Shopping Bag Make You Sick?

23 Oct 2012 Complementary

There seems to bit of a panic over the dangers of the bacteria that could be lurking in your reusable shopping bags. However, a University of Arizona study says that most of the bacteria that is found in bags is typically quite harmless. In fact, San Francisco banned plastic shopping bags more than three years ago and hasn’t seen a rise in E.coli infections!

Still concerned. Follow these tips:

  • Choose washable sturdy canvas shopping bags
  • Make a habit of putting your shopping bags into the wash with your kitchen towels. Washing reduces the bacteria by 99.9%!
  • Non-washable bags should be wiped with an anti-bacterial solution
  • When you are shopping, use the plastic produce bags for your fresh foods—especially packages of meat
  • Treat your bags much like cutting boards and assign different bags for non-food items, produce, meats etc.

Don’t relax yet! Reusable grocery bags are the least of our worries! Here are some surprising places that bacteria lurk from a list of the top 30 from the CDC.

  • Sponge or counter-wiping cloth: 134,630 bacteria/square inch
  • Pet food dish, inside rim: 2,110 bacteria/square inch
  • Garbage bin: 411 bacteria/square inch
  • Dish towel: 408 bacteria/square inch
  • Toy: 345 bacteria/square inch
  • Kitchen tabletop: 344 bacteria/square inch
  • Home office phone or refrigerator door: 319 bacteria/square inch
  • Bathroom light switch: 217 bacteria/square inch
  • Microwave buttons: 214 bacteria/square inch
  • Kitchen chopping board: 194 bacteria/square inch
  • TV remote control: 70 bacteria/square inch
  • Home office computer keyboard: 64 bacteria/square inch
  • Home office computer mouse: 50 bacteria/square inch

Throw that sponge and dishtowel into your washer on a regular basis and use a good cleaning solution on some these easily forgotten locations!





Choosing the Right Detox Plan

23 Oct 2012 Complementary

This is the time of year when the doldrums often surface. The excitement of the holiday season is over and those well-intentioned New Year’s resolutions might be waning. A great way to get back on track is to boot the toxins from your body with a detox or cleanse.

A detox or cleanse will:

  • Dissolve and eliminate toxins that have formed in any part of the body
  • Cleanse the kidneys and digestive system
  • Purify the glands and cells
  • Eliminate waste and hardened material in joints and muscles
  • Relieve pressure and irritation in nerves, arteries and blood vessels

These diets fall into two general categories; ones that allow you to eat and ones that don’t!

A typical seven day cleansing diet that includes food will often cut out all meat, fish, dairy products, processed foods and simple carbohydrates. Raw, organic fruits and vegetables and whole unprocessed foods like grains and nuts will make up most of the diet along with freshly squeezed juices. Numerous cleansing diets can be found online so you can look for the one that will work best for you.

One of the most popular detox diets is the Lemonade Diet, also known as the Master Cleanse. The program was written by the late Stanley Burroughs in 1940 and was entitled “The Master Cleanser”. Today’s version was published in 1976 and is a small booklet that outlines the diet.

Master Cleanse is not for everyone because of the lack of food. Daily “food” consumption is 60 ounces of water, 12 tablespoons each of maple syrup and freshly squeezed lemon juice, and half a teaspoon of cayenne pepper along with a laxative tea and a salt water flush.

The Master Cleanse should be considered strictly a cleansing plan. While weight loss occurs, the majority is water and at least half of the weight returns after weaning off the plan.

If you are interested in a detox or cleanse program, contact us and we will be happy to guide you in choosing a program that is right for you.

52 Proven Stress Reducers

23 Oct 2012 Complementary
  1. Get up 15 minutes earlier in the morning. Extra time helps make mishaps less stressful.
  2. Prepare for the morning the evening before. Set the breakfast table. Make lunches. Put out the clothes you plan to wear.
  3. Don’t rely on your memory. Write down appointment times, such as when to pick up the laundry, when library books are due. (“The palest ink is better than the most retentive memory.”—Chinese Proverb)
  4. Do nothing you have to lie about later.
  5. Make copies of all keys. Bury a house key in a secret spot in the garden. Carry a duplicate car key in your wallet, apart from your key ring.
  6. Practice preventive maintenance. Your car, appliances, home, and relationships will be less likely to break down “at the worst possible moment.”
  7. Be prepared to wait. A paperback book or MP3 player can make waiting in a post office line almost pleasant.
  8. Procrastination is stressful. Whatever you want to do tomorrow, do today; whatever you want to do today, do it now.
  9. Plan ahead. Don’t let the gas tank get below one-quarter full. Keep emergency supplies of home staples. Don’t wait until you’re down to your last bus token or postage stamp to buy more.
  10. Don’t put up with something that doesn’t work right. If your alarm clock, wallet, shoe laces, windshield wipers— whatever—are a constant aggravation, get them fixed or buy new ones.

11. Allow 15 minutes of extra time to get to appointments. Plan to arrive at an airport at least one hour before domestic departures.

12. Eliminate (or restrict) the amount of caffeine in your diet.

13. Set up contingency plans, “just in case.” (“If we get split up in the shop- ping center, let’s meet here.”)

14. Relax your standards. The world will not end if the grass doesn’t get mowed this weekend.

15. Use Pollyanna-Power! For every one thing that goes wrong, there are probably 10 or 50 or 100 blessings. Count ’em!

16. Be clear before you act. Ask questions. Take a few moments to repeat back instructions given to you. Don’t fall prey to the old “the hurrieder I go, the behinder I get” idea.

17. Say “No” to extra projects, invitations, and social activities you don’t have time or energy for. This takes practice, self-respect, and a belief that everyone, every day, needs quiet time to relax and to be alone.

18. Turn off or unplug your phone. Take a long bath, meditate, sleep, or read without interruption. Drum up the courage to temporarily disconnect. (The possibility of there being a terrible emergency in

the next hour or so is almost nil.)

19. Turn “needs” into preferences. Our basic physical needs are food, water, and keeping warm. Everything else is a preference. Don’t get attached to preferences.

20. Simplify, simplify, simplify.

21. Make friends with non-worriers. The behavior of chronic worrywarts is contagious.

22. Take frequent stretch breaks when you’re sitting a lot.

23. If you can’t find quiet at home, wear earplugs.

24. Get enough sleep. Set your alarm for bedtime.

25. Organize! A place for everything and everything in its place. Losing things is stressful.

26. Monitor your body for stress signs. If your stomach muscles are knotted and your breathing is shallow, relax your muscles and take some deep, slow breaths.

27. Write down your thoughts and feelings. It can help you clarify ideas and give you a renewed perspective.

28. Do this yoga exercise when you need
to relax: Inhale through your nose to the count of eight. Pucker your lips and exhale slowly to the count of 16. Concentrate on the long sighing sound and feel the tension dissolve. Repeat 10 times.

29. Visualize success before any experience you fear. Take time to go over every part of the event in your mind. Imagine how great you will look, and how well you will present yourself.

30. Take your mind off the task for a while. If the stress of a deadline gets in the way of doing a job, use diversion. You will focus better when you return to it.

31. Talk out your problems with a friend. It helps to relieve confusion.

32. Avoid people and places that don’t fit your personal needs and desires. If you dislike politics, don’t spend time with politically excited people.

33. Learn to live one day at a time.

34. Do something you really enjoy every day.

35. Add an ounce of love to everything you do.

36. Take a bath or shower to relieve tension.

37. Do a favor for someone every day.

38. Focus on understanding rather than on being understood, on loving rather than on being loved.

  1. Look good to feel better.
  2. Take more time between tasks torelax. Schedule a realistic day.
  3. Be flexible. Some things are not worthperfection.

42. Stop negative self-talk: “I’m too old.” Make it positive: “I’ve learned from life.”

43. Change your pace on weekends. If your week was slow, be active. If you felt nothing was accomplished during the week, do a weekend project.

44. Pay attention to the details in front of you. “Worry about the pennies, and the dollars will take care of themselves.”

45. Do one thing at a time. When you are working on one thing, don’t think about everything else you have to do.

46. Allow time every day for privacy, quiet, and thought.

47. Do unpleasant tasks early and enjoy the rest of the day.

48. Delegate responsibility to capable people.

49. Take lunch breaks. Get away from your work in body and in mind.

50. Count to 1,000 (not 10), before you say something that could make matters worse.

51. Forgive people and events. Accept that we live in an imperfect world.

52. Have an optimistic view of the world. Most people do the best they can.

10 Ways to Stay Healthy on Vacation

23 Oct 2012 Complementary

We spend all year planning and looking forward to our summer vacations.  Don’t let your dream trip be ruined by a cold, stomach bug or health emergency.  Here are 10 great stay-healthy tips from inHealth Clinic!


1. Start out healthy! Schedule a doctor visit a month or two before you go, especially if you’ll be travelling outside the country.


2. Give your immune system a boost. Take your supplements, eat well and get enough sleep. If you work day and night preparing for your time off, it’s likely that you’ll start your cherished vacation time with a vulnerable immune system.


3. Stress can also create havoc with your immune system. Getting packed, arranging pet and house care, rushing to the airport and long term parking can get you in a dither! Have a plan and take your time. When you get to your destination, remember to book some time to just relax and unwind.


4. Dehydration is a serious health concern. Make sure to have water with you wherever you go and encourage the family to drink it, even if they’re not thirsty. When kids are busy and having fun they’ll often forget. And remember, you CAN get dehydrated while swimming so take water breaks.


5. An upset stomach can ruin your vacation. While overindulging in food and drink is tempting because you’re “on vacation”, you’ll feel much better if you stick your normal diet.  Of course, you can’t miss the local specialties—in moderation of course!


6. Motion sickness is no fun and can be brought on by bumpy, curvy roads or even just being confined to the back seat where it’s hard to see out the front window. There are non-drowsy forms of medications available or try the bands that you wear on your wrist which are also very effective.


7. Be aware of altitude sickness. Avoid strenuous activity such as skiing, biking or hiking, in the first 24 hours at high altitude and then ascending slowly. As alcohol tends to cause dehydration, which exacerbates altitude sickness, avoid that glass of wine or cocktail until you have acclimated.


8. Sunburn can ruin a vacation!  Arm yourself with a high SPF waterproof sunscreen. Lather it on liberally before hitting the pool or beach on sunny AND cloudy days!  And don’t forget those extra-sensitive parts like the ears, top of the feet and scalp!


9. Wash your hands frequently and always carry hand sanitizer or disinfectant wipes. So often people believe they have food poisoning when it is actually a bacteria they picked up on their hands.


10. Make sure to bring an adequate supply of your prescription medications and don’t ever check them in your bags. Bring copies of the prescriptions in case you lose them.  Without a normal routine it’s easy to miss a medication dose. If you load the prescriptions into pillboxes labeled with the days of the week you’ll never wonder…did I or didn’t I, take my meds?



Sports Physicals: Protecting Your Kids Before the Season Starts

As summer winds down, the preparation for school and team sports is heating up!  Before you know it, it will be time to shuttle kids back and forth to practice and games in between school and homework. Back-to-school prep for our young athletes is far more than new shoes, shin guards, athletic bags and water bottles. A Sports Physical should be at the very top of your list!

A PPE (Participation Physical Examination) determines whether it’s safe for your child to play a particular sport and is often required for participation in school or league sports. But even if a PPE isn’t required, it’s still highly recommended.

A Sports Physical consists of collecting a complete medical history as well as a physical exam.

A medical history will include questions about:

  • Family history of serious disease
  • Childhood illnesses such as asthma, diabetes, epilepsy
  • Previous hospitalizations or surgeries
  • Allergies (food, insects, seasonal)
  • Past injuries (broken bones, sprains, concussions)
  • Incidents of chest pain, dizziness, difficulty breathing or fainting
  • Medications, both prescription and over the counter, as well as herbal supplements
  • For female athletes, the regularity and ease of menstrual periods

During the physical portion of the exam, the doctor will:

  • Record height and weight
  • Take a blood pressure and pulse reading
  • Test vision
  • Check the heart and lungs
  • Palpate the abdomen
  • Check ears, nose and throat
  • Evaluate posture, joints, strength and flexibility
  • Make recommendations on how to optimize athletic performance either by seeking treatment or doing specific exercises

A Sports Physical will help diagnose health problems as well as help identify risk factors that are linked to specific sports making for a happier and healthier athletic season!

Call In Health Clinic to schedule your athlete’s Sports Physical.  Ask for our $25 back-to-school special (a $75 value). Onsite appointments are available for schools, teams and groups.


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