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Countless medical studies have shown just how dramatically our beliefs influence our health. People who believe they’re getting a new drug or treatment can experience improvements in mood or profound relief from pain – even when they’re in the placebo group. Our beliefs can alter how toxins affect us. And on the “nocebo” side of the equation (a negative placebo effect) we can even generate signs and symptoms of diseases we don’t have.
In one Japanese study, subjects known to have a strong reaction to poison ivy were told that one of their arms was being rubbed with poison ivy. Yikes! But researchers actually touched them with the leaf of a harmless plant. Every participant broke out in a poison-ivy-like rash.
The subjects were told that their other arm would be rubbed with a harmless plant. Instead, the researchers rubbed real poison ivy on them! But only two out of thirteen people had a reaction to it.
We can make ourselves sick and we can make ourselves well. The key is the incredible power of belief. It’s been thoroughly and indisputably proven, yet few people consciously exploit this magic on a regular basis. I’d like to change that.
As a start, I suggest we practice observing positive belief every time we put something into our bodies.
When you eat, try getting yourself mentally and emotionally enrolled in a positive expectation about how you’ll be affected by it. Admire the food. Tell yourself it’s going to be deeply nourishing. Your body is going to efficiently extract the nutrients and deliver them to all your tissues. It’s totally reasonable to expect that it will support clear thinking, high energy and mental calm, glowing skin, efficient digestion, optimal organ function, strong immunity, etc.
For best results I recommend building your expectations for a minute at the beginning of the meal, remembering this from time to time during the meal, and then happily anticipating the benefits after the meal.
You might even try bringing your attention inward, visualizing the nutrients being absorbed through your intestines and flowing into all of your cells, and telling yourself, “I allow myself to receive the fullest, most complete health benefit from this food” – or whatever words feel natural to you.
What happens when you say to yourself or a dining partner, “I feel really good from this food. My body thrives on good food. I can already tell that this meal is exactly what I needed”?
This should be even easier to do with supplements, herbs, and drugs, since you’re consuming them with a specific healing purpose and outcome in mind. Don’t forget it. Tell yourself as you swallow them (or apply them, if topical) that they’re going to do what they’re intended to do, that they’re perfectly compatible with your body, that the benefits are already starting (whether you can feel it or not).
If you make a practice of priming yourself to expect good things you’re significantly more likely to experience good things, to notice the good things, and to be grateful for them.
Be well,
Peter
[post_title] => Expect Good Things: A Practice for Getting the Most Out of Food, Medicines, and Supplements
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Rather than give you a nice cohesive report on a single health topic, I decided this month to write a bit about a number of different trendy foods. If you’re a foodie, a health nut, or shop at natural grocery stores, you’ll undoubtedly be familiar with most of these items. Whether you’ve heard of these things or not, I hope to share with you some important details that will help you make more informed decisions about them.
Himalayan Pink Salt: We’ve been eating it and using it in our footbaths at the Dragontree for years. Pink salt is also an important ingredient in certain Ayurvedic medicines. To me, it is more flavorful than regular table salt. And it’s become popular in large blocks as cutting boards, lamps, and cooking trays (you can, for instance, bake a fish on a slab of pink salt and it imparts a nice flavor).
Salt has unfortunately been demonized due to its occasional ability to raise blood pressure, but it’s quite vital for many of our organs to function optimally. (I'm of the opinion that anyone with normal or low blood pressure who craves salt probably needs more of it.) In terms of its mineral analysis, pink salt supplies all sorts of beneficial minerals that don’t occur in regular table salt (which is just sodium and chloride, and often contains anti-caking chemicals). I also like sea salts for many of the same reasons, although it may be worth considering where it comes from (ideally from unpolluted water, free of mercury, oil, nuclear radiation, etc.).
There’s just one problem with using pink salt as your everyday salt. It doesn’t have much iodine in it, and most people don’t get enough of this important mineral. It has a wide range of functions in the human body - most notably in the formation of thyroid hormone. Commercial table salt is Americans' main source of iodine. It’s added to salt because salt does a good job of masking iodine’s metallic flavor. So, if you’ve switched over to pink salt, consider eating more iodine rich foods, such as seaweeds (kelp, dulse, nori, etc.) and fish, or make sure there’s iodine in your multivitamin. You can also alternate between pink salt and a high quality iodized sea salt (I haven't yet seen iodized pink salt).
Quinoa: Quinoa is so hot right now, you’d think it was more special than it is. Yes, for a grain, it contains about 8 grams of protein per cup, which is kind of a lot. (Some people like to jump in here and point say it’s a seed, not a grain. Whatever.) The main thing is it’s a starchy seed that has a decent amount of protein. It has a slightly bitter and unique flavor that some people quite like and others don’t. It’s not as versatile as rice, in my opinion, but is less of a simple carbohydrate, which makes it significantly healthier. The drawback of our new love affair with this seed is that in the few high altitude places where most of it is grown – such as Peru and Bolivia – and where it has been a dietary staple for centuries, the locals can no longer afford it. We need to cut down on it and/or find some new places to grow it.
Agave Nectar: If you read my articles with any regularity, you’ve probably heard me rant about this stuff. It’s a super popular sweetener, cleverly marketed in a way that makes it appear to be relatively healthy and natural. Surely, it must be better than table sugar – it’s “nectar” after all. Sorry. It’s garbage. Almost always highly processed and quite similar in composition to high fructose corn syrup (HFCS), agave nectar actually contains more fructose than HFCS. So often, I’ve been scanning the ingredients of a new product that seems to be otherwise healthy when – doh! – they put agave nectar in there. Back on the shelf.
Therapeutic Drinks: More and more, I see drinks in the supermarket that claim to enhance mental clarity, improve energy, promote calm, stoke libido, balance chakras, and build muscles. These products are virtually all hype. I can barely think of a legal substance that’s capable of enhancing mental focus or energy on a single-serving basis. Except caffeine. And they usually have some of that in there, too. A single dose of B vitamins (and usually a small dose at that) in your very sweet Smart “Water” isn’t going to do anything for you. It definitely isn’t healthy enough to offset the negative impact of all the sugar they put in there. Save your money and stick with real water. Or try some green tea – a fad that’s actually worth the attention.
Gluten Free Snacks and Treats: There is nothing intrinsically healthier about a gluten free food versus one with gluten in it, unless you have a known problem digesting gluten. Unfortunately, since the awareness of gluten sensitivity has risen mainly in the health-nut community, many people have come to assume that gluten free means healthy. A vegan, gluten free cookie is still a cookie and likely has way more sugar than your body needs or wants (the unhealthiest part of a cookie is the sweetener, not the gluten). Gluten-free macaroni and cheese is still just a bunch of salty starch with close to zero nutritional value. Gluten free pretzels or crackers are just empty calories. So, if you need to avoid gluten and you must have macaroni, crackers, and cookies, by all means, get the gluten free kind. Just remember you’re still eating cookies, crackers, and macaroni.
Greek Yogurt: Real Greek yogurt is made by repeatedly straining yogurt to maximize the protein content, which makes it thicker and creamier. Some “Greek style” yogurts are thickened instead with pectin or other gels, and I consider these fake Greek yogurts. The Greek Gods brand is the most popular fake Greek “style” yogurt. If you consume Greek Yogurt for the extra protein, read the label. Look for high protein (like 20 or more grams per cup). A nice benefit of Greek yogurt is, where regular yogurt that has no milk fat tends not to be very creamy, even the fat free Greek yogurt is quite creamy.
I don't advocate avoiding fat, but some fats are better than others. Pasteurized milkfat from grain-fed cows is not the best, and in many people it tends to promote phlegm production. I'm one of those people, but for me, fat-free Greek yogurt suits my body rather well. If they both taste good to you, I recommend the fat-free kind (get your good fats from other sources). Also, make sure it’s either organic or at least free of bovine growth hormone (rBst / rBGH).
Goat: Goat is consumed by 70% of the meat-eating world. It’s the world's most popular meat! And it’s now becoming a more popular option in the U.S. Good quality goat (also known as chevon or mutton, and the young meat is cabrito or capretto) tastes like premium lamb. It’s a nice lean and healthy meat.
It's also a good alternative to beef. Unlike mass produced beef, goats are generally allowed to graze on grass, which means healthier, tastier meat (cows usually eat corn and soybeans, which is not just unnatural, but bad for the animal and the final product). In addition, our appetite for beef has been quite destructive to the world, through the razing of rainforest for pasture land, the pesticide- and resource-heavy production of corn for their feed, and the ozone depleting effect of cow flatulence (seriously!), so it’s worth embracing any palatable alternative.
Finally, remember this: just because it’s over-priced and on the shelves of Whole Foods, doesn’t make it good for you. There is plenty of unhealthy stuff even at “health food” stores, including nearly everything in the bakery section. Be a wise consumer, especially when it comes to selecting things you’ll put in (or on) your body.
Take care,
Dr. Peter Borten
[post_title] => Tidbits on Trends
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Here's a fantastic seasonal favorite from the Best of Dr. Peter Borten articles vault! Enjoy, and please feel free to share YOUR favorite chilled summer treat recipes in the comments below!
--------------------------------------------------------------------------------------------
Ah, summer. The warm, bright sun, birds chirping, bees buzzing, and the sound of ice cream trucks in the air. We crave cold, sweet things like lemonade, ice cream, popsicles, and gelato. Somehow the specialness of summer convinces us to let ourselves and our kids indulge a bit more in the sugar. But summer treats don’t have to be full of refined sugar in order to be yummy and refreshing. Try these healthier variations on summer staples. You’ll feel in the spirit of the season, but don’t have to worry about putting on extra weight at a time of year when you may feel self-conscious of your body in skimpy summer attire.
In Chinese nutritional theory, sour foods are considered to help generate fluids in the body. When we’re hot and thirsty, the sourness of lemonade often feels even more refreshing than plain water. But the sugar just adds tons of extra calories (Minute Maid has about 12 teaspoons of sugar per 16 ounce glass) and makes you feel full if you drink too much. Your first healthier option is simply lemony water. A squirt of lemon (or lime) juice makes me much more enthusiastic about drinking enough water throughout the day. If you’re accustomed to drinking fruit juice daily, you can easily make the switch to lemony water and lose the extra sugar. If you don’t want to bring a lemon to work with you, try getting one of those lemon-shaped squeeze bottles of juice. If you have access to a juicer or juice bar, another excellent substitute for more sugary juices is cucumber juice. It’s wonderfully cooling in the summer. I like it with a squeeze of lemon and/or some fresh mint.
If you really want the sweetness of lemonade, try some stevia powder. It comes from the leaf of the stevia plant, it has no calories, and it’s much sweeter than sugar. You can also use it to sweeten your iced tea. (Bottled, sweetened iced tea, like lemonade, is full of sugar.) Also, you may wish to try a virgin mojito. Crush ice over fresh mint, add lime juice, stevia powder, and sparkling water. Very refreshing. Stevia powder varies a bit in quality. The lower quality stuff often has a bitter aftertaste. Generally, the 100% pure kind (which is also more expensive) tastes the best. A bottle will last you a very long time, because you only need minuscule amounts. You can find it at Trader Joes and natural food stores. It’s not quite as good as sugar, I’ll admit it, but you can get used to it.
Next are popsicles. The least healthy ones are made with high fructose corn syrup, artificial colors and artificial flavors. Slightly better are the fruit juice sweetened kinds, but keep in mind that they’re made with concentrated fruit juice so as to maximize the sugar content. Better still are homemade popsicles made with just plain juice, though they still have a decent amount of sugar. If you want a sugar-free version, I’ve come up with a good recipe that we make at home:
Brew several cups of fruity herbal tea. I like to use Lemon Zinger or Red Zinger (Celestial Seasonings) though there are many other options. Then add some lemon juice and stevia powder until it tastes right and freeze it using popsicle forms (or an ice cube tray with foil or plastic wrap over it and tooth picks poked through). I you really dislike stevia (first, I'd encourage you to try a few different kinds, including both a powdered one and a liquid one), a second healthier option is xylitol crystals, a plant-derived “sugar alcohol.” It tastes more like sugar than stevia, and it’s also somewhat more expensive. However, it’s not calorie-free – xylitol has about 40% fewer calories than sugar. But it doesn’t raise our blood sugar the same way that normal sugar does, so it’s a safe substitute for diabetics. Xylitol has some other interesting properties, such as helping to prevent tooth decay and treating allergies and upper respiratory infections (usually used in nasal spray or gum form for this). While it’s quite safe, consumption of very large quantities can cause gas and/or diarrhea. Another promising sugar alcohol called erythritol has fewer calories than xylitol, the same health benefits, and less potential to disrupt the digestion. You can find erythritol and even combination erythritol+stevia products (including the popular Truvia) at many grocery stores.
One other easy popsicle substitute is simply frozen berries. Blueberries are the most popsicle-like to me, and because they take longer to eat, you won’t eat a whole box at once. We always have some bags of frozen blueberries, raspberries, cherries, strawberries, and blackberries in our freezer. They are my daughter's dessert of choice.
When you really want ice cream, frozen bananas can be a surprisingly close substitute. Break them into small pieces before freezing them. Once frozen, put them in a food processor or a strong blender with a dash of vanilla extract, and puree them. You may need to open the blender a few times and push the banana back down into the blades (I recommend turning it off before doing this) in order to get all the lumps blended. In the end, you should end up with something that has the consistency of sherbet or soft serve ice cream. Kids love it. You can also add other kinds of frozen fruit to change the flavor. Another option is the addition of raw, organic cocoa powder. Usually, the sweetness of the bananas is enough to offset the bitterness of the chocolate, but if not, let the bananas get extra ripe (brown) before you freeze them, or try adding some stevia extract. If it’s not creamy (fatty) enough for you, you can add some coconut milk or pureed cashews and re-chill it for a while to help it thicken.
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Countless medical studies have shown just how dramatically our beliefs influence our health. People who believe they’re getting a new drug or treatment can experience improvements in mood or profound relief from pain – even when they’re in the placebo group. Our beliefs can alter how toxins affect us. And on the “nocebo” side of the equation (a negative placebo effect) we can even generate signs and symptoms of diseases we don’t have.
In one Japanese study, subjects known to have a strong reaction to poison ivy were told that one of their arms was being rubbed with poison ivy. Yikes! But researchers actually touched them with the leaf of a harmless plant. Every participant broke out in a poison-ivy-like rash.
The subjects were told that their other arm would be rubbed with a harmless plant. Instead, the researchers rubbed real poison ivy on them! But only two out of thirteen people had a reaction to it.
We can make ourselves sick and we can make ourselves well. The key is the incredible power of belief. It’s been thoroughly and indisputably proven, yet few people consciously exploit this magic on a regular basis. I’d like to change that.
As a start, I suggest we practice observing positive belief every time we put something into our bodies.
When you eat, try getting yourself mentally and emotionally enrolled in a positive expectation about how you’ll be affected by it. Admire the food. Tell yourself it’s going to be deeply nourishing. Your body is going to efficiently extract the nutrients and deliver them to all your tissues. It’s totally reasonable to expect that it will support clear thinking, high energy and mental calm, glowing skin, efficient digestion, optimal organ function, strong immunity, etc.
For best results I recommend building your expectations for a minute at the beginning of the meal, remembering this from time to time during the meal, and then happily anticipating the benefits after the meal.
You might even try bringing your attention inward, visualizing the nutrients being absorbed through your intestines and flowing into all of your cells, and telling yourself, “I allow myself to receive the fullest, most complete health benefit from this food” – or whatever words feel natural to you.
What happens when you say to yourself or a dining partner, “I feel really good from this food. My body thrives on good food. I can already tell that this meal is exactly what I needed”?
This should be even easier to do with supplements, herbs, and drugs, since you’re consuming them with a specific healing purpose and outcome in mind. Don’t forget it. Tell yourself as you swallow them (or apply them, if topical) that they’re going to do what they’re intended to do, that they’re perfectly compatible with your body, that the benefits are already starting (whether you can feel it or not).
If you make a practice of priming yourself to expect good things you’re significantly more likely to experience good things, to notice the good things, and to be grateful for them.
Be well,
Peter
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