Hey, hi there.. what's your dosha?

Ayurveda is a Sanskrit word that means “the science of life and longevity”. Although Western medicine classifies Ayurveda as ‘alternative/complementary’, the practice started in India over three thousand years ago and one can argue that Western medicine is the one that is ‘alternative’.  According to this science, every person is a creation of cosmic energies and a unique phenomenon, and we all have a constitution, or balance of doshas. The five universal energies are Space, Air, Fire, Water, and Earth. From these energies, three doshas are created; Vata (Space and Air), Pitta (Fire and Water), and Kapha (Water and Earth). It is believed that your dosha is determined at the moment of your conception, made up of the vata-pitta-kapha factors most active in your parents’ bodies at that time.

According to Ayurveda, health is a perfect state of balance among the body’s doshas (three fundamental energies). By balance I do not mean have all three doshas being equal but rather maintaining the proportion of each based on your constitution. To figure out your constitution, here is a good test http://www.yogajournal.com/health/498 and there is an even better one in any book by Dr. Vasant Lad, the founder of the Ayurvedic Institute.

I first became interested in Ayurveda about six years ago from my friend Claudia, who is a yoga teacher. When Claudia and I first became friends I had mentioned that I was recently recovering from pneumonia. The next day she brought me a bunch of her Ayurvedic books to borrow plus some essential oils to help with my breathing. I was hooked from there. Ayurveda is so complex that there is way too much information to fully explain in a blog post, or by someone like me who has not fully studied it. I am hoping to explain a bit of the concepts and encourage you to learn more on your own.

My constitution is Vata-Pitta, but the two doshas are so close that on some days I am Pitta-Vata like my husband John. Glancing at me, one would think I was mostly Pitta due to my Mesomorph body-type (Vatas tend to be more Ectomorph and Kaphas more Endomorph). My green eyes and the redness I sometime get around my nose are strong Pitta traits. However, those who know me realize that I am very energetic, bordering on hyper (Vata), needs to be constantly moving (Vata), and my joints crack (Vata), and my skin tends to be dry (again Vata). When asked a question, I tend to answer really quick and sometimes I am not correct (Vata), while John takes his time to think first and says the correct answer (Pitta). I wear Uggs all winter long, not for the fashion, but because I am always cold (Vata), while John wants to put the A/C on in March! (Pitta). Although, when John is under a lot of stress he tends to feel anxious (Vata), while I need to work a bit more on my temper (Pitta).  John also has the Vata dark eyes and hair.

Our daughter is also a Pitta-Vata mix. From her green eyes and light gold hair I definitely see Pitta, and she is already has some lean muscles, so I suspect a Mesomorph body like her parents. I also see a lot of Vata in her since she is definitely a ‘Wind’ child being so energetic and breezy. In all children, Kapha is very prevalent and I see it in her smooth dewy skin and her shiny hair. She is also so warm, loving, kind, and compassionate which are strong Kapha traits. Kaphas naturally have a sweet, loving disposition and tend to be stable, faithful, and religious. Kaphas also tend to be larger, heavier bones and may be prone to weight gain if not careful. But, due to their strong water energy, tend to have beautiful skin and hair.

I hope this created interest in some of you. There are many resources on the internet as well as books. Many ailments, diseases, and emotions are the results of your doshas being unbalanced. Each dosha responds to different diets, exercise, and times of day. As an example, sometimes when I feel like I am losing my temper, I realize that my pitta may be a bit too high and that I need to add some kapha to create patience and compassion. I will look for foods and drinks that are high in kapha but low in pitta. If someone has too much kapha and is holding too much weight, they may want to eat foods that lower kapha and increase vata. If you really stop to think about it, the ‘magic’ of Ayurveda is balancing energies! Pretty simple, right?

Om Shanti (peace and tranquility)

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Can a diet prevent cancer?

I recently came across some information about something called the ‘Epigenetic Diet’. This is not about weight loss; it is so much more powerful than that. Researchers are trying to prove that this diet may prevent cancer. Of course, this piqued my interest and I found myself researching it more.

Epigenetics research focuses on the effects that diet can have on the structure and the function of DNA. It was formerly believed that cancer is caused by a mutation in DNA, but scientists are finding that more than half of the cases are caused by changes in gene activity rather than the structure.

Ok, here is some quick science:  Your DNA is made up of a unique sequence of about 3 billion nucleotides. These are arranged into units called ‘genes’. Your genes contain all of the information needed to produce proteins necessary to create your cells and tissues to sustain your life. The process of creating a new protein in your cells is called ‘gene expression’ and your body closely regulates it. It is believed that mistakes in gene expression lead to illnesses like cancer. One of the ways of regulating gene expression is through epigenetics.  Epigenetics research focuses on the change of gene expression by means other than the change in DNA nucleotide sequence. This is where diet comes in.

So, what do I think of this? Well, I am neither a doctor nor a scientist but I think it makes sense. We learned back in basic high school biology class that our cells are constantly regenerating. So, as our cells change, what are they being built from? To me it makes sense that they are made using what goes into our body, whether that be food, medication, drugs, environmental pollution, etc. Since we can’t 100% control the environmental factors, I think we should pay great attention to what we can control. That means it is important to watch what you put into your body. Do not smoke or take drugs, limit alcohol (although in moderation it has positive benefits), make sure the medicine you take is really needed, watch out for dangerous chemicals in plastic, and avoid nitrates and chemicals in your food.

But the good news is that there is so much more you can ADD than to avoid. Food such as broccoli, blueberries, tomatoes, and grapes as well as flaxseed, garlic, turmeric, cinnamon, green tea, and red wine are some examples of things that may be able to ‘turn on’ genes that suppress tumor growth and ‘turn off’ the genes that promote growth. Of course, none of this is proven yet but I personally believe that it will be some day. It definitely will not hurt to add these to your diet.

I eat broccoli, flaxseed, and tomatoes everyday and blueberries, grapes and green tea on a lot of days. I will start to add cinnamon and turmeric to more of my food and of course enjoy a nice glass of red wine!

Cheers! And Happy Summer

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Older and (Possibly) Wiser

I recently turned 42 and I am proud of how much wiser I have become with age. I look back to when I was 22 and I am happy to see how much I have evolved.

When I was 22, I avoided avocadoes and nuts since I was ‘positive’ that I would get fat from eating them. Now at 42, these healthy fats (in moderation) are staples of my diet since they are so good for my heart and for my skin. And I did not gain any weight from them!

At 22, I ate a bagel every day since it was fat-free, and how can you get fat if you don’t eat fat? At 42, I would never eat a bagel, because bagels and other simple carbs will make me gain weight.

At 22, I had a strict, inflexible regimen of running 3-5 miles on the treadmill, followed by strength training for the body part I was working that day. I didn’t enjoy it.  It was just something I ‘had to’ do. At 42, I teach a variety of classes and I take Yoga and Zumba for fun. I cross train and do full body workouts focused on both strength and power. I have a lot of fun and enjoy the variety of my workouts. And yes, I still run, but I do interval sprints and run on the days I feel like it.

At 22, I did care about my skin, but was lazy with my sunscreen and sometimes gave into the ‘peer pressure’ of being tan. At 42, I use sunscreen every day and avoid the sun during peak hours. Lunchtime is spent indoors. I also see my dermatologist each year for a skin check.

At 22, I loved supplements and wanted to try everything I read about. At 42, I realize most supplements are dangerous and I stick to my multi, calcium, fish oil, and glucosamine (per my doctor). And I make sure my doctor knows everything I take.

At 22, I worked out and watched my diet for the sole purpose of fitting into my jeans and wearing a bikini. At 42, I exercise because I love it and eat right to mitigate my risk of disease. That also means watching calories because carrying a few extra pounds does put a person at risk for disease. And as a bonus my jeans fit and I can still wear a bikini.

At 22, having a stranger compliment my appearance made me feel great. At 42, having my daughter watch me run on the treadmill and say ‘Mommy you run so fast, I am going to eat broccoli like you so I can run that fast!’ is the only compliment that matters. Well, I admit it also makes me feel great the way my husband looks at me! I really do not care what any strangers think.

At 22, I colored my hair often because I was easily bored, even though the chemicals could have been bad for me. I also wore heels I had trouble walking in since they looked good, even though it put my feet, knees and back at risk. At 42, well…. Ok… some things will never change!

Have a wonderful and healthy week

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Can a Plant or Pollen Allergy Turn into a Food Allergy?

A while back I woke up with very swollen lips. Well, actually ‘very swollen’ is a bit of an understatement; I looked like Mick Jagger with some very bad collagen implants! After I taught a Pilates class in a very dark room (I told the class we are going to focus on breath and awareness that morning), I grabbed my 3yr old daughter and hightailed it to my dermatologist’s office. I thought the reaction was from a cookie (I am gluten intolerant) I ate at a holiday party after having two (or more) glasses of wine.

My regular Dr. was not available so I saw her associate. He knew right away that my pumped up lips were not from a reaction to gluten, but he was determined to find out the cause rather that just treat it. After asking me tons of questions, he figured out that I had some mango the day before and, since I am severely allergic to poison ivy, the mango was a ‘secondary reaction’ to the ‘primary’ poison ivy allergy. He also told me that he noticed my chart shows an allergy to cashews as well and told me that cashews are also linked to poison ivy.

Although it was definitely a ‘eureka!’ moment at the time, it isn’t really that mysterious. The active ingredient in poison ivy that causes the reaction is urushiol , and both mangoes and cashews contain small amounts of it. Therefore, if someone is severely allergic to poison ivy (primary allergen), that person can have a reaction to the secondary allergen. I thanked him so much for figuring this out, and my daughter asked him if he could now fix ‘the crease right there on Mommy’s forehead’ (yes, thanks so much darling!). I left with a steroid cream and something else to add to the list of things I can’t eat (although it is only fresh mango that is a problem for me, I can still have Trader Joe’s mango sorbet).

This type of condition is not overly uncommon. I recently read an article in More magazine claiming that up to 10 percent of the adult population suffers from something similar, Oral Allergy Syndrome (OAS), which is a pollen associated food allergy. The sufferer’s immune system sees a similarity between the proteins of pollen and those of certain foods and a reaction is triggered. This also happens in the adult years rather than in childhood since it takes repeated exposure to (in the case of OAS) pollen allergens, causing repeated stimulation of the immune system causing it to become so overly sensitive that it picks up on related proteins. My crossover allergy is similar to OAS.

Here are some common pairs of primary allergens and their secondary allergens. The proteins are similar. Also remember, this is only a problem for the few with very severe allergies to the primary allergen. Data from the American College of Allergy, Asthma, and Immunology:

• Birch Pollen: apples, pears, peaches, kiwis, plums, cherries, celery, carrots, hazelnuts, and almonds
• Ragweed: bananas, melons, cucumbers, zucchini, and sunflower seeds
• Grass Pollen: tomatoes and oranges
• Mugwort Weed: apples, carrots, kiwis, coriander (spice)
• Dust Mites: Shrimp and other shellfish
• Poison Ivy: Cashews and mangoes
• Latex: Bananas, kiwi, papayas, avocados, and peaches

These allergies are hard to recognize and even harder to diagnose. The food allergy responses are often inconsistent. For example if you are allergic to ragweed, your immune system is heightened in the fall when ragweed is abundant and you may have a reaction to a cucumber then but not in the spring. Peeled fruits and vegetables can also cause much less of a reaction as well since the crossover proteins tend to be in higher concentration in the skins. Another obstacle is the fact that food allergies are very hard to diagnose in adults. It is important to pay attention to your body and to know what doesn’t feel right for you.

Please remember that these secondary allergic reactions are rare, but they can still be serious. Do not ignore any itchiness, swelling, or rashes. Also, the reactions often get worse with repeated exposure. I recently made the mistake of having a tiny bit of cashew and had to take Benadryl right away. I am lucky that it worked, since after repeated exposure I would eventually require an EpiPen. That was a lesson-learned for me though. I now read every label and make sure to tell people about my allergies at parties and restaurants. I have come to realize it is not embarrassing, or being difficult, but that it can be life threatening.  If you suspect that you may have a crossover allergy, please see your doctor since they can be very serious but they can also be very well managed.

Have a wonderful and healthy week

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Are you D-Fended or D-Ficient?

Today I was wondering when we would ever see the sun. It has been a long winter, followed by a damp and chilly start to spring. So, on the subject of the sun, I figured it is only appropriate to talk about vitamin D. After all, it is the ‘sunshine vitamin’.

Vitamin D, along with vitamins A, E, and K, are the ‘fat-soluble’ vitamins.  These vitamins all dissolve in fat and are stored in your fatty tissues. They each have a basic ‘super-power’. Vitamin A keeps your skin moist, vitamin E keeps reproductive organs healthy, and vitamin K enable you to make special proteins. Until recently, vitamin D was known only for its super-power of bone protection; we now know that it does way more than that.

Recently, studies have found that vitamin D is even more important that previously thought. In fact, the government upped the recommended intake from 200 international units (IU) to 600 IU and some say even that isn’t enough. WebMD suggests 200-400 IU/day for infants-teens, 400-800 IU/day for adults up to age 50, and 800-1,000 IU/day for adults over age 50. Exact deficiency percentages vary among sources, but it is safe to conclude that most adults and even more children are not getting enough vitamin D. That needs to be fixed since this super vitamin can cut the risks of these diseases:

• Cancer: Vitamin D helps to regulate cell growth. Cancer begins with abnormal or malignant cells, so enough vitamin D may help by fighting off these cells.
• Auto-Immune Diseases: Some recent studies suggest that vitamin D helps strengthen the immune system to reduce the risk of auto-immune diseases such as lupus and multiple sclerosis (MS).
• Bone Disease: It was already widely known that vitamin D is good for your bones, but it used to play second to calcium. Now researchers are finding that vitamin D is essential for bone health, maybe even more so than calcium!
• Depression: This is still debated among experts, but a study in the Journal of Clinical Endocrinology & Metabolism found women with low levels of D are twice as likely to suffer depression.
• Heart Disease: There are still inconsistencies with the research since low levels of vitamin D are linked to coronary problems, but taking supplements have not yet proven to lower that risk. But, the American Heart Association acknowledges that vitamin D is important to heart health because it helps regulate blood pressure.

Your skin makes vitamin D when exposed to the sun; some experts recommend 15 minutes of unprotected sun a day. I personally do not suggest being in the sun without sunscreen due to the obvious skin-cancer risk. You can get vitamin D through your diet if you include eggs (yolks contain vitamin D), fatty fish such as salmon, mackerel and tuna, and fortified foods. More and more foods are fortified with vitamin D now. Many people think of milk for vitamin D, but this is from fortification. My almond milk is also fortified with vitamin D and so are many cereals, orange juice, and yogurts. Just read the labels. I buy Stonyfield Farms yogurt for my daughter and choose the ‘YoKids’ over the ‘YoBaby’ (even when she was a baby) since the ‘YoKids’ is fortified with vitamin D. The best food source of vitamin D is cod liver oil with 1,360 IU (Department of Agriculture), but I would never drink that myself so I do not expect you to!

Personally, I take a supplement calcium/vitamin D in addition to my multivitamin. I also eat salmon and the occasional egg yolk. My Greek yogurt does not contain vitamin D so I occasionally have one of my daughter’s yogurts. Chobani Champions (the children’s version) is a Greek yogurt that contains 20% of vitamin D though. But, as you can see from my diet, I do require a supplement, as do most people. Also, most of the foods containing vitamin D are via supplementation so I opt to skip the ‘middle-man’.

Remember there can be ‘too much of a good thing’. Excess vitamin D can cause nausea, vomiting, poor appetite, constipation, weakness, confusion, heart rhythm abnormalities, and kidney stones (Mayo Clinic).

So, enjoy the sun (when we finally get to see it) using sunscreen, and make sure to get enough vitamin D through diet and supplements.

Have a wonderful week; the forecast does show high temps coming soon!

XOX

This blog is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health. It is advised see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Dreaming of a Beach Vacation

We had a 'taste' of Spring, but now Winter is back with a vengeance. I am now dreaming of Summer and it prompted me to book our annual summer beach vacation. Booking a vacation is actually a great antidote for the 'winter blahs'.

A 2010 Dutch study stated that people anticipating taking a break to go on a vacation are happier than those who have no travelling plans. 

This study was conducted by Jeroen Nawijn from Erasmus University in Rotterdam and NHTV Breda University of Applied Sciences and was published in Springer's journal Applied Research in Quality of Life
If you can't plan a vacation now, you can try daydreaming about your perfect vacation. I believe in everything in moderation so go ahead and have a Mojito or a glass of wine and pretend to be away somewhere exotic.
Thinking about summer may also be the motivation needed to wake up a bit earlier to get your workout in, eat more vegetables, and get rid of junk food. After all, a beach vacation means beach clothes! 
This is my first post. Thank you for reading it. This blog will mostly be about Fitness and Nutrition, but Happiness is a big part of Well-Being so this is how I want to begin.
XOX