The October 2015 Edition of Wellbeing Insights is out! This month’s issue talks about everything from breast cancer awareness, since October is Breast Cancer Awareness Month, to flu shot myths and great pumpkin recipes. October’s issue is a must-read!
October is Breast Cancer Awareness Month! In this issue, we go over the importance of mammograms, delve into ways to stay healthy during the fall months and much more!
Fibrodysplasia ossificans progressiva(FOP) disease is a sparse genetic disorder of exoskeleton anatomy characterized by epidemic soft tissue ossification and congenital stigmata of the frontier.
In the last few years, neuroscience has been instrumental in helping the researchers to understand
the nuances of human behavior. Its applications have helped companies to achieve immense
success through successful marketing and leadership campaigns as they were able to better
understand their consumers and employees and were therefore able to create products and
strategies aligned to their needs and preferences.
In the case of political thinking, however, and the expression of thoughts, preferences, and
attitudes more generally, people often are unaware of how little insight they have into their own
decision-making processes. In other words, they don’t know what they don’t know. It has been
shown time and again that people confidently generate post-hoc narrative accounts of the
thinking that supposedly went into a behavior, even when their behavior can be demonstrated to
be driven by factors outside their conscious awareness. Thus, behavior is often driven by
automatic mechanisms, which leads self-report of mental processes to be notoriously unreliable
and susceptible to many forms of contamination.
Fresh Start: The Instant Cure For Diabetes Fresh Start
Many diabetics put a lot of effort in trying to control their blood sugar for years, and still reach their goal. They add more pills and start injecting insulin. Yet blood sugar is still 21 in morning. However it is not only possible to control diabetes, but also to GET RID OF IT COMPLETELY. Just read out this document to know how you can get rid of this disease.
The October 2015 Edition of Wellbeing Insights is out! This month’s issue talks about everything from breast cancer awareness, since October is Breast Cancer Awareness Month, to flu shot myths and great pumpkin recipes. October’s issue is a must-read!
October is Breast Cancer Awareness Month! In this issue, we go over the importance of mammograms, delve into ways to stay healthy during the fall months and much more!
Fibrodysplasia ossificans progressiva(FOP) disease is a sparse genetic disorder of exoskeleton anatomy characterized by epidemic soft tissue ossification and congenital stigmata of the frontier.
In the last few years, neuroscience has been instrumental in helping the researchers to understand
the nuances of human behavior. Its applications have helped companies to achieve immense
success through successful marketing and leadership campaigns as they were able to better
understand their consumers and employees and were therefore able to create products and
strategies aligned to their needs and preferences.
In the case of political thinking, however, and the expression of thoughts, preferences, and
attitudes more generally, people often are unaware of how little insight they have into their own
decision-making processes. In other words, they don’t know what they don’t know. It has been
shown time and again that people confidently generate post-hoc narrative accounts of the
thinking that supposedly went into a behavior, even when their behavior can be demonstrated to
be driven by factors outside their conscious awareness. Thus, behavior is often driven by
automatic mechanisms, which leads self-report of mental processes to be notoriously unreliable
and susceptible to many forms of contamination.
Fresh Start: The Instant Cure For Diabetes Fresh Start
Many diabetics put a lot of effort in trying to control their blood sugar for years, and still reach their goal. They add more pills and start injecting insulin. Yet blood sugar is still 21 in morning. However it is not only possible to control diabetes, but also to GET RID OF IT COMPLETELY. Just read out this document to know how you can get rid of this disease.
Yourwellness is unique in that we cover all aspects of wellbeing, from health and relationships, through fitness and family, to work and finances. Whatʼs more, we also explore all the options available, from Ancient to Modern and Scientific to Holistic.
Endeavour College of Natural Health is the southern hemisphere’s largest provider of natural medicine courses, offering Bachelor of Health Science degrees in Nutrition & Dietetic Medicine, Naturopathy, Acupuncture, Myotherapy and Complementary Medicine.
Intentional Health Detoxify, Nourish, and Rejuvenate Your Body into BalanceLucky Gods
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Imagine waking up every morning feeling vibrant, energized, and in tune with your body's wisdom. ✨ That's the power of Intentional Health, your guide to ditching the diet doldrums and cultivating a holistic approach to well-being that nourishes from the inside out.
This book is your passport to a healthier, happier you, packed with practical tips and inspiration to:
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Your Best Self: Uncover your full potential and step into the healthiest, happiest version of you.
Ready to blossom into your healthiest, happiest self? Dive into Intentional Health and start blooming from the inside out today!
1. 1May/June 2010
Breast
Thermography
John C. Pittman, MD
TWIN CITIES
...naturally
MAY / JUNE 2010 FREE
Empowering
Women’s Health
An Exclusive interview
with
Tieraona Low Dog, MD
Our
Health Care Crisis
Bernie Siegel, MD
Herbs for
Asthma & Allergies
Your Resource For a Healthy, Active, Sustainable Lifestyle...Naturally
2. 2 TCnaturally.com
Are you an entrepreneur with a passion for wellness?
Would you like to own a magazine like this in your hometown?
By being part of the SLOWER Network you will have the opportunity
to make a difference in your community by being
The Resource for a Healthy, Active, Sustainable Lifetstyle...Naturally.
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You Can Make a Difference.
Contact us at 336-369-4170 or email: enquiries@slowR.com
Hartford, CTTriad, NCMinneapolis, MN
3. 3May/June 2010
EmOtoxTM
utilizes induction laser therapy
to relieve pet allergies, environmental allergies,
multiple chemical sensitivities, seasonal allergies,
food allergies and much, much more.
Introducing EmOtox™
A New Treatment for Allergies
EmOtox™ Workshop & Demonstration:
May 12th
& 24th
Alenov Wellness Center
Alenov Wellness Center
Dr. Nikolai Alenov II D.C. L.Ac. • 7650 Currell Blvd, Ste. 330 • Woodbury
www.alenov.com • 651-738-7800
Online this mOnth at www.tcnaturally.com
Featured articles:
• Eliminating Allergies by Reducing Total Load
• Fibromyalgia & Chronic Fatigue Syndrome
- Not Only Disabling, But Possibly Deadly!
• Training for Women’s Trouble Spots
• Superwoman Syndrome
Sign up for our monthly newsletter
TWIN CITIES
...naturally
5. 5May/June 2010
Empowering
Women’s Health
Tieraona Low Dog, M.D.
10
New Discoveries
in Allergy Research
Dr. Nikolai Alenov II, D.C., L.Ac.
12
Herbs and Asthma
Liz Johnson, B. Sci.
17
Essentially Fabulous:
Essential Oils and Menopause
Kassie Kuehl
18
Ultra-Metabolism & Nutrigenomics
Bernarda Zenker, M.D.
22
Healthy Anger
(Part II)
Frederick Whitmeyer, MBA
24
Hair Essentials:
Three Foods for Fabulous Hair
Maggie Christopher, CHNC
29
Eco-Destination: The Clifton Hotel
Deb Percival
30
Breast
Thermography
John C. Pittman, MD
32
Departments
NEWSbriefs
6
Prescription for Living
Bernie Siegel, MD
14
KNOW your HERBS
Liz Johnson, B. Sci.
17
COOKINGCorner
Paulette Mitchell
28
COMMUNITYresources
35
COMMUNITYevents
37
CLASSIFIEDS
37
Inside This Issue
24
contents
10
29
18
6. 6 TCnaturally.com
NEWS briefs
Apple Valley Wellness
Brandon Mannie, D.C.AppleValleyWellness, is new toApple
Valley. Dr. Mannie had practiced in Eagan for five years
and is a 2004 graduate from Northwestern Health Sciences
University. The clinic is located on 147th Street and Galaxie,
right across from the Apple Valley Medical Center. Dr. Mannie
specializes in corrective chiropractic care and has extensive
post-graduate training in clinical nutrition and whiplash injuries.
His mission is to educate and empower people today, in order
to change the world tomorrow. Because of this mission, he has
the first clinic in the south metro to offer unlimited chiropractic
care for as little as $89/month.
Visit online at www.applevalleywellness.com
Paula Quinlan is certified in darkfield microscopy, aro-
matherapy, Reiki and now announces her graduation from
Trinity College’s program (http://cnhp.org) for Certified Natural
Health Professionals. She completed her CNHP training on
April 11, 2010.
Paula’s mission is to inspire, embrace and nurture respon-
sible stewardship for personal and planetary wellness to benefit
all creation. She seeks to educate and empower people to be
accountable and responsible for their health and well-being.
Paula helps her clients understand that addressing the mind/
body/spirit connection as a whole addresses the root problem
of the dis-ease, instead of simply treating symptoms.
Paula’s passion lies in helping people to see the health
of their internal terrain by providing a snapshot view through
nutritional darkfield microscopy. A picture speaks a thousand
words, and for many, a picture just may be the tool that creates
the thought that if “If I make better choices, I can change my
life.” Whole-food nutrition and therapeutic essential oils from
the rainforest are tools Paula suggests to her clients for nutritional
support. Medical grade reshaping garments offer additional
support for the mind/body/spirit connection.
To schedule an appointment, contact Paula Quinlan at
651-772-697. For more information, email her at paula@paul-
aquinlan.com or visit her website www.paulaquinlan.com. See
ad on page 23.
Body Ecologist/Educator Earns
Certified Natural Health
Professional Degree
1st Annual
Mudd Lake Organic Summerfest
Nature’s Prime Organic Foods and Mudd Lake Furniture are
proud to bring you the 1st Annual Mudd Lake Organic
Summerfest, June 4, 5, & 6 in Watertown, MN. Tickets are
on sale now for general admission and Friday’s V.I.P. Organic
Wine & Dine 6-course meal. Enjoy live entertainment on stage
from popular Minnesota bands likeTim Mahoney, Alison Scott,
Mick Sterling, and 6 others. Satisfy your hunger without the
guilt with a variety of food off the grill from Nature’s Prime
Organic Foods like hotdogs, brats, polish, and more–all USDA
Certified Organic!
Off stage, the kids can enjoy face painting, shake hands
with the Minnesota Timberwolves’ mascot Crunch, and play
games. Enjoy shopping local vendors for fine arts, crafts, health
products and services, and more. Vendor booths are still avail-
able so call now to reserve yours today 952-210-4981. Half of
ticket sale proceeds will be shared between Feed My Starving
Children and the Child Neurology Foundation.
Discounted early bird general admission and V.I.P. tickets
can be purchased online now at www.npofoods.com or www.
muddlakeorganicsummerfest.com.
Sacred Chanting
with Sada Sat Kaur!
The YogaSoul Center is proud to present internationally re-
nowned mantra artist Sada Sat Kaur, in concert May 26th
7pm at Lake Harriet Spiritual Community in Minneapolis. Join
Sada Sat Kaur for a transcendent evening of joyful and energetic
kirtan. Experience the devotion and power of mantras that can
transform and inspire your life.
Sada Sat Kaur has traveled worldwide for over 30 years
sharing the power and transformational energy of Mantra and
Kundalini Yoga. She began studying Kundalini Yoga and Naad
Yoga directly withYogi Bhajan in 1970. Sada Sat has performed
in ashrams, schools, public parks and concert halls all over the
world and has played to audiences of nearly 200,000 people
while performing in India. Sada Sat Kaur’s powerful musical
styling combined with her passion for the Naad (sound current)
make this an event you won’t want to miss.
Tickets can be purchased in advance atTheYogaSoul Center
or at the door. Ticket prices are as follows: General seating -
$25 at the door,$20 in advance. Balcony seating - $30 at the
door,$25 in advance. Premium seating - $35 at the door, $30
in advance.
For more information, visit The YogaSoul Center located at
1121 Town Center Dr. Suite 100, Eagan, or call 651-452-5789.
www.yogasoul-center.com.
7. 7May/June 2010
Fibromyalgia & Chronic
Fatigue Seminar
Author of the highly acclaimed book “Why We Hurt” and
international lecturer, Dr. Greg Fors will speak Saturday,
May 22 at 1:30 - 3:30 PM at Northtown Library, 707 County
Rd 10, Blaine. He will talk on a natural biomedical approach
to chronic pain and brain health issues, covering fibromyalgia,
chronic fatigue, insomnia, to depression and anxiety.
Dr. Fors will explain how these disorders are connected and
why they are becoming epidemic. Based on recent research,
he’ll show how these disorders are not only disabling but can
be deadly. Most importantly he will explain how you can heal–
naturally! He will discuss the use of specific metabolic lab tests
such as a urinary organic profile, amino acid profile, and fatty
acid profile in overcoming these conditions. Based on these
tests, Dr. Fors will show how improving specific nutrient levels,
eliminating toxins, correcting digestion, and balancing brain
function can unlock the full potential of your life.
“New research is overturning the view that individuals are
locked into these disorders because of their genes.When the un-
derlying metabolic dysfunction is appropriately recognized and
treated, it can lead to marked improvement,” says Dr. Fors.
Dr. Fors, DC is a Board-certified Neurologist, Defeat Au-
tism Now! Doctor, certified in Applied Herbal Sciences and
acupuncture, with over 25 years experience in nutritional
medicine.
For further information and reserve your seat for this infor-
mative talk, please call the Pain and Brain Healing Center at
763-862-7100, or visit www.painandbrainhealingcenter.com
See ad on page 27.
Wellness Center Opens
in Wayzata
Wellness center One Kung Fu offers classes specifically for
women, children, seniors, and adults through a spectrum
of yoga, tai chi, Chinese martial arts, NativeAmerican skills, and
therapeutic services.The name, One Kung Fu, represents many
paths coming together, operating independently, yet as one.The
center’s mission is to facilitate a space in which persons of all
lifestyles, ages, and experience can learn about mind and body
wellness through sacred arts and therapeutic services. Their
programs and services unite and harmonize these seemingly
separate aspects of self into an integrated whole.
If you are feeling stressed, imbalanced (physically, mentally,
spiritually), or seeking to empower yourself, One Kung Fu center
is ready to help you on your chosen path to wellness.
Your first class is FREE! One Kung Fu is located on the
lower level of the Wayzata Home Center, 1250 E. Wayzata
Blvd., Wayzata, MN 55391. Phone: 952-562-2815 or visit their
website at www.OneKungFu.com
Ray Bellew uses both the Surgeon General's Report on Physi-
cal Activity and Health, and a book, Exercise: A Guide From
the National Institute of Aging as the basis for his seminar Lift
Off! Easy Fitness All-Including Folks over Fifty.
Bellew’s presentation is 30-minutes. In the first 15 minutes
he reviews all the great health benefits associated with regular,
moderate physical activity and how most people can attain
these benefits in a relatively easy manner. During the second 15
minutes, Bellew demonstrates some basic endurance, strength,
balance and flexibility exercises.
"I'm looking for businesses willing to host the seminar–
businesses that understand the value of fit employees." says
Ray Bellew. His fee is $40.00 to present the seminar at busi-
nesses. He also has a discounted rate for church groups,
fraternal organizations and other groups interested in getting
their members fit.
Bellew is 63 years young and has been exercising on a
regular basis for many years. For more information, e-mail
Bellew at rabell3@msn.com or call 952-831-5613.
Lift Off! Easy Fitness
All-Including Folks over Fifty
Nordic Walking Expo
The instructors from Great Lakes Nordic Walkers will be co-
hosting the 2nd Annual North American Nordic Walking
Expo at Hyland Lake Park Reserve in Bloomington on June 12,
2010 from 9-4. Here you can give Nordic Walking a try at no
cost. Instructors and poles are available every 30 minutes. Many
interesting speakers will be on hand as well as products and
services that relate to Nordic Walking. At 10 am, an un-timed
walk begins. To borrow poles you need to show a photo ID.
Event is free. No park admission or parking fees.
Nordic Walking is a great all-around fitness exercise that
anyone can do, just about anywhere. It resembles Classic
Country Skiing to some extent in that you are using poles to
help propel yourself. The difference is that with skiing you are
experiencing an extended glide due to the pole plant, where
as in Nordic Walking you are pushing off and then onto your
next step in a continued sequence. Nordic Walking poles are
shorter than that of cross-country ski poles and feature special-
ized handstraps.
This activity is quite simple to learn, yet one does benefit
from receiving some instruction from certified Nordic Walking
Instructors. An instructor will help you choose the correctly
sized poles, either fixed length or adjustable poles, show you
how to Nordic Walk and give you tips to help you improve
your method. Speaking of methods, there are a few out there,
however, the basic principle is that the poles allow you to
engage your upper core–1) and you will burn more calories
than with ordinary walking, 2) you’ll see results such as better
posture, and 3) because the poles help distribute your weight,
you may also see relief of hip/knee joint pain while walking
with poles.
For more information go to www.greatlakesnordicwalkers.
com.
8. 8 TCnaturally.com
She is a Modern Day Medicine Woman. A champion of
women’s health. Dr. Tieraona Low Dog is a breath of
fresh air in the stiflingly stressful world of 21st Century
womandom.
At a time when women are reaching new heights and
feeling exhaustion in the process, we can become depleted
and despondent. As the world’s designated caregivers, we are
experts at nurturing others, yet often fall short when it comes
to ourselves. And that can spell disaster in managing one’s
personal healthcare. But we can spell healthier words in the
vocabulary of our bodies and souls; we can learn better and
do better through the wisdom of physicians like Tieraona Low
Dog. A doctor whose expertise is the female well being, Low
Dog offers solid evidence-based guidance in complementary
and alternative therapies for keeping girls, daughters, women,
mothers, and grandmothers at the top of their game health-
wise through every phase of life.
“The biggest health challenge is trying to live a balanced
life. I don't mean a life with no ups and downs - but one that
is resilient during change.”
And Dr. Low Dog should know. With a full plate of var-
ied and impressive life experiences, she knows resiliency well.
The good doctor with the unusual name, “Like a coyote, a
dog low to the ground—one that crouches while hunting. It
indicates a scout,” is an accomplished physician with a list of
honors and distinctions so long it will make you bleary–eyed.
This clinician and educator, with over 25 years of studying
natural medicine under her belt, has been involved in national
health policy and regulatory issues for more than a decade.
She was appointed by President Bill Clinton to serve on the
White House Commission of Complementary and Alternative
Medicine, and has served as a member of the Advisory Coun-
cil for the National Institutes of Health National Center for
Complementary and Alternative Medicine. Low Dog has been
named Time Magazine’s “Innovator in Complementary and Al-
ternative Medicine”. Just a taste of the many career highlights
that have taken flight from her roots in the desert southwest.
“I have spent most of my life in New Mexico – the home
of my heart. I love the people, the architecture, the clothing,
the mountains. There is no sky like the sky in New Mexico.
There is something magical about northern New Mexico ...
mystical, haunting, beautiful. I feel at my best when I am in
my desert mountains amongst the towering pines and quak-
ing aspen. It is here that I am able to hear my own voice most
clearly.”
A voice that is now heard far and wide boasting the ben-
efits of the roles complementary and alternative medicine play
in women’s health. An internationally known speaker, Low
Dog is a familiar face on television, and, as an author, has 30
publications to her credit. She opened and ran a successful
integrative medical clinic in Albuquerque, NM before joining
the faculty of the Arizona Center for Integrative Medicine at
Tieraona Low Dog, MD:
EMPOWERING
women’s health
Interviewed & written by MayCay Beeler
9. 9May/June 2010
the University of Arizona where she currently serves as the
Director of the Fellowship.
“The division between conventional and traditional med-
icine is as artificial as the division between science and na-
ture. They can be woven together in a fashion that meets our
physical, emotional, and spiritual needs. This is the foundation
upon which integrative medicine is built.”
And the foundation upon which her passion to empower
women’s health stands strong.
The statuesque beauty of Lakota/Comanche and Anglo-
American descent says that long before she went to medical
school, she was deeply influenced by her exposure to the
medicines of the Lakota, Navajo, Oklahoma nations, as well
as those of the Mexican/Spanish in the desert southwest. Low
Dog says there are important lessons to be learned here—in-
volving the “concept of balance”.
“While there is no such thing as "Native American" medi-
cine—just like there is no European medicine—different tribes
had different healing systems. They all have the concept that
imbalance can lead to disease and/or suffering. And the im-
balance generally stems from not living in accordance with
nature or God's laws. Harmony is essential to well-being. I
believe that there is much truth to this philosophical stance,
though, I also do not believe that every person that gets cancer
is imbalanced. Lightening strikes the good person, as well as
the bad.”
Low Dog’s areas of expertise are extensive, covering dis-
ciplines from all over the world. Martial arts have been a pas-
sion since she was a teenager. It opened the doorway to East-
ern philosophy, acupuncture and herbal medicine.
“I went to massage school in my early 20s, and was
blessed to witness the miracle of new life when I apprenticed
as a midwife. I believe that all of these experiences led to the
philosophical approach that I have towards health, illness
and healing today. Put quite simply, I believe the body has an
amazing capacity for self-healing if we give it what it needs
and don’t do too much to get in its way.
“I believe that there are multiple causes of illness and dis-
ease and that there are also multiple paths to healing. This is
why I practice and teach Integrative Medicine. At its founda-
tion, Integrative Medicine is about a different way of being
with a patient. It is about listening carefully to her story and
as the story unfolds, connections are made, insights gained,
and the foundation for healing laid. Two women transitioning
through menopause may view treatment options very differ-
ently. One chooses to take hormones because she believes
it makes her feel strong and looking young. Another may say
that every time she swallows the pills, she feels it is feeding a
breast cancer. Each woman has a unique set of experiences
and beliefs that informs her decisions. The skilled practitio-
ner elicits, honors and validates her experience and beliefs –
weighing them carefully while crafting a cohesive and effective
treatment plan.“
When asked about examples of alternative medicine
treatment plans that she has witnessed that significantly im-
proving a patient's health, Low Dog responds, “There are too
many. Like the person who comes in on blood pressure and
cholesterol medications and can go off them all after chang-
ing their diet, eliminating salt, adding magnesium, drinking
hibiscus tea, doing meditation and losing weight. Or a close
friend who had lung cancer (never smoked) and went through
chemotherapy and still was told she had a high probability of
recurrence. During her chemo and after she went on an anti-
inflammatory diet, she took appropriate supplements, and
started getting some energy work done as part of her heal-
ing. That was 3 years ago and there is no sign of recurrence
and she looks and feels better than she has in 20 years. Or
the 5 year old with horrible eczema and allergies who was
80% better once she eliminated all dairy in the diet, started
on some digestive enzymes and took probiotics. The change
was dramatic”.
>>>
What is Thai Massage?
It is the combination of yoga
stretching, calmness of meditation, with
acupressure, exercise movement and
reflexology that makes it a healing art.
Educated in Thailand from masters
in traditional Thai medicine, the practi-
tioner uses an ancient form of bodywork
that has been refined and perfected in
Thailand for more than 2,500 years.
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& dissolves energy blockages • Improves athletic performance • Helps arthritis & back pain
10. 10 TCnaturally.com
May you never be in need of dramatic change. May you
know only optimal health and balance. To help you achieve
this, Dr. Low Dog offers the following guidelines for navigat-
ing the phases of life:
“Children/Teens—Teach children at a young age to love
wholesome foods – the palate is trained early. Make food fun
and enjoyable so that they will grow having a healthy relation-
ship with it. Give them a multivitamin, fish oil and vitamin
D. These fill in the gaps. Children need time to play. Don’t
structure all their time. It is okay to be bored sometimes. This
is when imagination often springs into being. Take them out-
side often. Children need sun. Let them dig in the dirt. Play
with puppies. Teach your children out of love, not anger. Let
them fall. There is strength learning early that you can get back
up. With freedom comes responsibility. Make sure you give
them the right dose of both. Eat dinner together. Foster con-
versation. Listen to their stories. Have dates with your teens.
Nurture and nourish their bodies and their spirits. They need
sleep – encourage it.
“Pregnancy—Make sure to take a prenatal vitamin if you
are sexually active. You need to have folic acid, and other nu-
trients, onboard at the time of conception to prevent birth de-
fects and help ensure a healthy pregnancy. Make sure you get
enough vitamin D and fish oil, especially in the last trimester.
Eat healthy foods. A Mediterranean style diet is a good model.
Get extra sleep. Keep a journal. Write letters to your unborn
child. Give them to your child on his or her 18th birthday. Find
a doula to accompany you on your birth journey. They are a
gift. Trust in the process. You can do this.
“Menopause—If you survived puberty, you can get
through menopause. Just think of how much more you know
now. Eat miso soup. Wear layers. Get extra sleep. Maintain
a healthy weight. Take your multivitamin, vitamin D and fish
oil. Practice deep regular breathing – it has been shown to
help hot flashes. If you feel that hormone therapy would help,
talk to your health care provider about transdermal estrogen
and natural progesterone. Only you can know what is right
for you.
“Aging—Life is not a sprint; it is a marathon. Plan ac-
cordingly. Keep your mind sharp. Read books, take a cooking
class, or learn a new language. Move your body. Go for long
walks. Eat a wholesome diet. Leave the table before you are
full. Use dietary supplements and medications wisely. Main-
tain relationships. Be a good friend. Be merciful with yourself
and others. Do good whenever possible. Leave the Earth a
better place.”
So what is the biggest health challenge women face to-
day? Again, Dr. Low Dog says, it’s all about trying to live a
balanced life.
“Eat wholesome foods and stay off the junk. Exercise
regularly, even if that is walking 30 minutes per day. Maintain
a healthy weight and make time regularly to give thanks for
the blessings in our lives. Living a balanced life also means
being educated about the risk factors for disease—which are
primarily diet and lifestyle—and being proactive in reducing
our risk. Women tell me they are too busy to exercise, too busy
Health Insight
Bringing Health Back To Your Life
Health Insight is hosted by TJ Harrington CCN
and proudly co-sponsored by:
Saturday Mornings from 9-10 a.m. on AM950 KTNF
Health Insight brings you
accurate, science-based
information you can use daily
to improve your health and
quality of life.
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to cook, too busy to make time for themselves. If you think
you are too busy to do the things that will stack the odds in
your favor for reducing your risk of diabetes, heart disease and
certain cancers, I would say you need to stop and re-evaluate.
Life is always about priorities and perception.”
What is the most common mistake women make in man-
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tive, but you already knew that now didn’t you?
“Your health care provider is your partner in managing
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about any health conditions you have. Ask questions. Find a
clinician you can talk with. Know your options. Take charge.”
And finally, in closing, the most important piece of ad-
vice Dr. Low Dog can offer women regarding health care:
“Do not take care of yourself because it will make you a
better wife, mother, employer, employee. Take care of yourself
because you are no less than a child of God - you are precious.
You are worth caring for.”
Visit Dr. Tieraona Low Dog’s official website at www.
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lungs and sinuses, sounds or noises,
what you were looking at, people
you were with, etc. Everything either
directly or indirectly associated with
the event is recorded into the nervous
system. It is simply referred to as
“The List”.
3. Every time we suffer such an event,
a new list is created. It is important
to understand that the level of shock
in any event is subjective and often
depends on the emotional state of
the individual. What is considered
traumatic to some people may be
nothing more than amusing to others.
While we tend to agree that certain
events are universally traumatic,
most events are up to interpretation.
For example, speaking in front of an
audience may be horrifying for some
and exciting to others. As a result,
some people will create more “lists”
than others.
4. Each time a list is created, it is
compared to all the previous lists and
the nervous system starts to create
a “Most Wanted List” of substances
that seem to always be around when
traumatic events occur. At some cru-
cial point in time, the body decides
that these substances on the "Most
Wanted List" are directly related to
shock and trauma and must be dealt
with at any cost. At that moment, a
new allergy or sensitivity is born.
This general mechanism for the cre-
ation of allergies and sensitivities helps to
clear up many inconsistencies in previous
allergy theories. One of the most repeated
theories on food allergies is that people
are most commonly allergic to the foods
they eat most often. Hence, Americans
are most commonly allergic to wheat,
corn and dairy. This theory of overexpo-
sure does not hold up when you consider
that many indigenous cultures, even to-
day, eat a very simple diet that consists of
the same four or five staple foods. Many
of these cultures have little or no sign of
food sensitivities to speak of.
Another key component to the new
stress list theory of allergies is that lists can
be passed on from generation to genera-
tion. This follows very closely with the
homeopathic idea of miasmatic disease
transfer. Three basic types of allergies
can be present. You may have one, two,
or all three.
1. Acquired Allergies: Allergies
created in your lifetime as outlined
above. Typically, this would explain
allergies that begin in the late 20’s
to early 30’s as most environmental
allergies do.
2. Historical Allergies: Start at an
early age (birth to early teens) or even
in utero. We acquire these allergies
from our parents due to emotional
stress transfer. Children are like mag-
nets picking up their parents’ stress
patterns. Every parent understands
this and knows how sensitive chil-
dren are.The fetus is receiving a copy
of all “stress lists” the mother is creat-
ing. An allergy created in the mother
is an allergy created in the child.
This explains the growing number
of children with food sensitivities,
as well as the heightened incidence
of infant “reflux”. The infant is born
sensitive to foods X, Y, and Z. When
the mother consumes these foods
while nursing, the child experiences
his or her first food sensitivity reac-
tions, presenting to pediatricians
everywhere as colic or reflux.
3. Genetic Allergies: A harder con-
cept for some to accept, but still
one that has been around for some
time, mostly under the label of “mi-
asm”. Simply put, a stress list can
be imprinted into DNA and carried
from generation to generation. An
example would be a family where
the grandmother, her daughter and
all three grandchildren get gas and
abdominal pain from eating dairy.
There are many holistic options, such
as homeopathy, herbal treatments, acu-
puncture, NAET, as well as a promising
new type of laser, called Induction Laser.
With the Induction Laser, it is now pos-
sible to send digital information, much
like the frequencies in a homeopathic
remedy, directly into the nervous system.
By selecting the correct antidote frequen-
cies using “non-cognitive bio-feedback,”
stress lists can be effectively erased from
the nervous system, offering potential
relief from allergy symptoms.
Dr. Nikolai Alenov II, D.C., L.Ac. is a
chiropractor and applied kinesiologist
at Alenov Wellness Center in Woodbury,
MN and is a regular lecturer on nutrition
and wellness care. He uses induction la-
ser therapy actively in his clinic. For more
information, go to www.alenov.com.
14. 14 TCnaturally.com
by Bernie Siegel,PRESCRIPTION for Living
The present health care crisis is not just related to health
care; it is a crisis related to what is happening in our
society. We have become depersonalized as a society,
invested in technology and not the experiences people are
having. Studies verify what happens to children who grow up
unloved and experiencing indifference, rejection and abuse.
By mid-life, if they haven’t killed themselves and others while
seeking revenge and experiencing guilt related to their ac-
tions, almost one hundred percent of them have experienced
a major illness, while loved children have
one-fourth the serious illness rate.
Information does not resolve unhealthy
behavior. People who smoke or are two
hundred pounds overweight are not act-
ing out of stupidity or a lack of knowledge.
What everyone needs is inspiration. When
parents, teachers, clergy, doctors, politi-
cians and other authority figures display
their love for individuals they are related to (or caring for) the
health of the planet and its residents will improve. This is not
about liking what people are doing but it is about loving them
and maintaining a relationship with them until they realize
they are worthy and loved. At that point they begin to follow
instructions and behave in a manner that is life-enhancing and
not self-destructive.
When a person grows up without love what (s)he seeks
are rewards and feelings that they never experienced in a
healthy way. So the individual turns to addictions of drugs,
food, alcohol and more as a way of rewarding themselves and
numbing their pain. We need to listen to each other and treat
the wounds of the individuals we are caring for and about.
Studies reveal that when a patient feels that their doctor lis-
tened to them during their office visit they are far more likely
to take their medication and follow the doctor’s advice.
Society needs to see parenting as a public health issue
and help parents to bring their children up feeling loved. We
have birthing classes but not many parenting classes. The lat-
ter is desperately needed if we are to avoid self-destruction.
All authority figures in a person’s life become either destruc-
tive or constructive parents for
the individual. This includes ev-
erything from global warming
to obesity. If you grow up with
a sense of self worth and esteem
you do not behave in a destruc-
tive and unhealthy manner towards yourself and others. As the
father of five children, I know the importance of letting the
children know that parental discipline comes from a sense of
love for them. Then they follow directions
because it gives a new sense of meaning to
the message. I was called CD by a suicidal
teenager, who is alive today because I be-
came her Chosen Dad, who loved her. We
all have the potential to reparent ourselves
and others.
Doctors also need to understand that
what people need is treatment of not just
their diagnosis but their experience. When you ask patients
what they want from their doctors they do not ask that every
disease be cured but they do ask that doctors, “Knock on my
door; look me in the eye when they talk to me; say hello and
goodbye and call me by my name”.
Having a disease is an experience that varies with every
individual. If you ask one hundred people with the same ill-
ness to describe their experience you will get a different an-
swer from almost every one of them. The words they come up
with relate to their life and those words help me to treat them
and understand their woundedness.
A major medical journal published a pharmaceutical ad
that read, “I was depressed, unable to cope. I went to see my
physician. I said you’ve got to help me. He prescribed an an-
tidepressant and I feel wonderful now.” I wrote in criticizing
them for ignoring the patient’s needs and responding so imper-
sonally and asked them to insert a sentence that asked what
was happening in the patient’s life. They cancelled the ad.
I know doctors whose salaries were capped because they
talked to patients four minutes longer than the department av-
erage. That is sick. The American College of Surgeons pledge
ends with, “I will deal with my patients as I would wish to be
dealt with if I were in the patient’s position.” I gave up trying
to get them to change it to care for my patients as I would wish
to be cared for. The only way to avoid a health care crisis is to
care for and about the people who need our care.
We also should reward those who remain healthy. If I do
not require a doctor’s service (except for an annual physical
exam) or any medications, why not reward me at the end of
the year with a refund or lower premium on my health insur-
ance? If I am a safe driver I am rewarded. So why not reward
me for safe and healthy living and let those who are self de-
structive pay the price and maybe rethink their actions if it
becomes costly for them?
Our Health Care Crisis
I know doctors
whose salaries were capped
because they talked to patients
four minutes longer than
the department average.
That is sick.
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15. 15May/June 2010
Submitted by Dr. Bernie Siegel. For more information about
him can be found at www.berniesiegelmd.com. He has
touched lives all over our planet through his medical practice
and his many books, which include Love, Medicine & Mir-
acles; Peace, Love and Healing; Prescriptions for Living and
more. Bernie currently resides in Connecticut. His web site is
www.berniesiegel.com.
We also ought to be sure that all future doctors and health
care executives spend a week in a hospital bed so they no
longer are tourists but have the native’s experience. The former
CEO of the Ritz Carlton Hotels, Horst Schulze, changed the
way the hotels were run after he spent time in a hospital being
treated for cancer. He humanized them so employees took
on the problems of their hotel residents and greeted them by
name. Every employee gets a list of twenty behavior patterns
that they are to adopt. Some hospitals have used this list when
I gave them a copy.
We also need to understand that we
have something to learn from patients who
do better than expected. There are cases
of self-induced healing and we can learn
about survival behavior from these people
and teach it to others. Relationships, con-
nections, having meaning in life - all are
survival behavior qualities. It is no accident
that women live longer than men with the
same cancers and that married men live longer than single
men and have less lung cancer than single men if they are
both smokers.
We could also cancel Monday and reduce the rate of
heart attacks, strokes, suicides and other illnesses. Truth is that
wouldn’t work because Tuesday would now be the problem.
Again we need to teach people how to cope with stress and
how to control their depression, fears and other self destruc-
tive emotions. Your body loves you but if you do not love your
life it will end it far sooner thinking it is doing you a favor.
Mind body medicine should not be an alternative nor
should complementary and integrative medicine be something
doctors are not exposed to during their training. Medical jour-
nals that are supported by pharmaceutical advertising do not
print articles that would expose doctors to alternative thera-
pies. When patients are diagnosed with an illness they should
be given instructions, not just a pill to swallow, about how to
enhance their immune function and act like someone with an
immune competent personality. Psychiatrist George Solomon
saw the benefits of such behavior early on when working with
HIV+ patients, and I see it in cancer patients and others. Doc-
tors need to be teachers. Doctors also aren’t trained in mind
body medicine. They are not told about Carl Jung interpreting
a dream and diagnosing a brain tumor. Yes, mind and body
communicate and the inner wisdom is also vital to survival.
The patient’s beliefs affect the outcome of therapy. When che-
motherapy is portrayed as the devil giving you poison you are
in big trouble. So doctors need to be taught how to communi-
cate and enhance our healing potential.
Survival behavior means people should not be submis-
sive, suffering patients. They should be responsible partici-
pants. One hundred thousand people a year die from medical
errors. Patients need to be known as people and not by their
disease or room number. We need to humanize the system for
both the doctor and the patient. Then doctors will know how
to deal with their feelings and loss and not just think and sepa-
rate themselves from their patients so they will feel less pain
if their patient dies. There are many famous paintings show-
ing the doctor sitting next to the patient’s bed, chin in hand,
thinking while their patient is dying. We need to reach out and
touch each other and to quote a young man who died of AIDS,
“What is evil is not the disease but to not treat the person with
the disease with compassion”.
My life as a physician was changed when my patient with
breast cancer said to me, “You’re a nice guy. I feel better when
I am in the office with you but I can’t take you home with
me. So I need to know how to live between office visits.” I
started support groups to help them to learn. I was amazed
at how few patients came to the groups when I offered them
a longer better life if they attended. I learned that if you grew
up with guilt, shame and blame, due to
parents, teachers and religions, you were
afraid to participate in your own well be-
ing. That is why the group became ECaP or
Exceptional Cancer Patients. What I learned
was when you helped people to live they
derived physical benefits from their new
joyful life and didn’t die when they were
supposed to.
If I were in charge of health care I would also reward those
people and companies who show the benefits of treatments
that they can’t patent. A tax deduction or some other finan-
cial reward would help lead them to investigate more natural
therapies and treatments rather than reject them as unproven
or unknown.
I have continued to run support groups for over thirty
years. I have also benefited from the therapy. I have learned
that people are not statistics and that we have to help them to
achieve their potential and not see death as a failure or lost
battle. When we see disease as the enemy and only focus on
killing the disease we empower our enemy. As Mother Teresa
said, “I will not attend an anti-war rally but if you ever have a
peace rally call me.”
We need to help people to heal their lives and bodies
and benefit from the healing and the internal environment it
creates. We give messages and instructions to our genes and
so our lifestyle and personality all affect our vulnerability. Just
as bacteria, viruses and plant life alter their genes to survive
antibiotics, vaccines and the environment...so can we.
Mind body medicine
should not be an alternative
nor should complementary and
integrative medicine be
something doctors are not
exposed to during their training.
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Vadnais Heights, MN 55110
651.484.5567
MINNESOTA NATURAL MEDICINE
Women’s Functional Health and
Hormone Therapy
Julie Tebben, CNP
Certified Nurse Practitioner
jtebben@minnesotanaturalmedicine.com
www.minnesotanaturalmedicine.com
16. 16 TCnaturally.com
There exists a method of spinal adjusting that can last from
months to years and is done without twisting or turn-
ing the spine. It is practiced by only 250 Chiropractors
worldwide and is known as NUCCA (National Upper Cervical
Chiropractic Association). NUCCA has proven itself very cost
effective in addressing general spinal misalignment, but can
also help those who:
• Have been adjusted and not held very long.
• Are uncomfortable with having their head turned to be
adjusted.
• Have “tried everything” and nothing seems to help.
Here’s what people are saying:
“NUCCA Chiropractic has been one of the best health care
decisions of my life.” – W.W.
“I wish I had discovered the NUCCA Chiropractic method
years earlier.” – M.A.
“I feel like I have my life back thanks to Dr. Rodd.” – S.S.
“Thanks so much for saving my career.” – J.B.
The value of chiropractic is not in getting adjusted but in
staying in alignment. The lasting benefits of the NUCCA tech-
nique come from precisely realigning the head upon the neck.
The human head weighs approximately 8-12 pounds, which
is over hundred times more than the top bone of the spine
(the atlas bone). It is quite common for the head and neck to
misalign due to falls, accidents, traumas, etc. When the head
and neck misalign, the rest of the spine has to compensate
for the weight at the top being off center due to the effects of
gravity. This begins the process of structural degeneration and
nerve system dysfunction, leading to a potentially long list of
health problems.
=
Unhealthy
Taking 3 dimensional x-rays makes it possible to accurately
measure how the structures of the head and neck have mis-
aligned. Knowing the exact angle to reposition the head and
neck results in a precise correction.Therefore only a very gentle
nudge is needed to realign the head and neck. The closer the
adjustment is to perfect, the longer the person’s spine will stay
in alignment. It is common for people to hold the first adjust-
ment from weeks to months, and with time a healthy spine can
hold a NUCCA adjustment from months to years, making this
a very cost effective form of chiropractic.
=
Healthy
So whether you have unresolved health issues, or simply
wish to ensure that you stay well, consider “getting your head
on straight” with NUCCA chiropractic!
Dr. Rodd Bruntjen is a 1997 graduate of Palmer College of
Chiropractic, and a Part 1 Certified NUCCA Chiropractor. He
practices at Mighty Oak Chiropractic in Saint Paul and can be
contacted at 651-646-2233. For more information about Dr.
Rodd or NUCCA visit www.mightyoak.org.
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17. 17May/June 2010
Bright sunny days, open windows, all that fresh air is
wonderful! Unless, of course, allergies are present. As
summer approaches, allergies increase for many of us.
Whether it is dogs in the park or pollen in the air all around
us, breathing freely can become a real struggle in the summer
months. For others it is hives, and for others summer is fine,
but another season spells trouble. No matter when they hit,
allergies are no fun.
Fortunately, there are dozens of herbs that have a long his-
tory of helping people with allergies and asthma. Some of these
herbs have been studied in modern times as well, so two levels
of knowledge are available to most people about these herbs.
Let’s look at a few that could help anyone deal with allergies.
These herbs found in most kitchens are a great way to start
combating allergies:
• Thyme can be a great herb for clearing lungs of phlegm
and keeping airways clear during asthma season. Consid-
ered a tonic for the lungs, thyme is a wonderful herb to
cook with when the lungs are not as healthy as they could
be. Not sure how to cook with this little leaf? Carrots are
a natural match for thyme, as is fish. Sprinkle a little over
these foods near the end of cooking. One note: thyme tea is
a strong-tasting tea that many find unpleasant, so a teaspoon
of thyme in hot water may be too much for most people.
• Basil is another kitchen herb that can help maintain
healthy lungs. Especially valuable fresh, a little pesto
can be a great way to bring some basil into one’s diet. A
traditional motivational herb, basil once had a reputation
for lighting a fire under slowed-down, depressed people.
This can be a great herb for those who have a hard time
with asthma to combat not just poor lung health, but poor
motivation as well.
• Caraway is another herb that gently improves and main-
tains lung health. This herb is also associated with gas and
other digestion issues. Caraway seeds also go well with
carrots and in dishes involving feta cheese, sauerkraut,
potato salad, and many soups.
Thyme, basil, and caraway, all kitchen herbs and commonly
available, are gentle herbs to improve lung health when they
are used in recipes and on foods. There are also herbs that are
classics for lung health that people do not cook with today,
although some have been used as food in the past.
• Elecampane is an herb with a long history helping people
with lung issues.A “cure-all” to the ancient Greeks and Romans,
this herb has a reputation for moving mucus out of the lungs, as
well as helping those with asthma. Often used with children,
in kid-sized doses, Elecampane can be a great for many lung
issues. To those who will make the best use of it, it often tastes
sweet, but there is a pungency and bitterness hiding this root,
too. Many like a little elecampane in teas or syrups.
• Mullein leaf is a delightful herb with a long history of use both
the strengthen lungs and to calm them in mild asthma attacks.
Mullein leaf can be a very calming herb, even distracting dur-
ing the day. Once upon a time, taking this herb in a tea during
a class on herbalism I found myself unable to concentrate. So
word to the wise, try mullein leaf in the evening to judge its
effects. This herb can easily be found growing wild in our area,
and finding a photo on-line to help with identification is easy.
If harvesting, be sure to do so away from highways and other
busy roads. Herbs are great, but herbs that breathe car exhaust
may not be as helpful as they can be.
• Goldenrod can even help some people. Hay fever, often
caused by goldenrod, has been successfully treated with a little
pinch of the offending plant itself! A weak cup of the tea, a
drop or two of the tincture, or a little bitty piece of the leaf of
the plant can do wonders to clear up asthma from hay fever.
That is just a few examples of herbs that can help those
with asthma find better health. Some herbs are used because
they focus on the lungs, like elecampane, or coltsfoot; other
because they aid the lungs as part of what they do, like caraway,
honeysuckle, or milkwort.
There are even stress-coping herbs that are better for people
with asthma. Aswagandha is a great example of this. It can make
a wonderful alternative to ginseng for those with asthma. Jiao
Gu Lan is another herb that has been used to help the body
adapt to stressors that is also associated with lung health and
may be a better choice for some than ginseng.
Because we are each unique and need our own unique
remedies, there is no one herb for any one problem. Many can
be learned from nature, by cautious and researched experimen-
tation, or from a professional who has made herbs a central
focus of their practice. As always, check for any warnings these
or any other herbs may have before taking them, but do explore.
Our world has many wonderful resources for us…it is almost
as though the universe has provided what we need if only we
can take the time to look around and realize it.
Liz Johnson is a local herbalist with nearly twenty years experi-
ence.Visit www.FireWind.com for more information about her
practice and classes. Or reach Liz at 952-846-7464.
KNOW your HERBS
Herbs for Asthma and Allergies
18. 18 TCnaturally.com
Hormonal imbalance is a condi-
tion that is unique to each indi-
vidual, and therefore requires
personalized treatment. What works for
one person may not work for another. A
doctor will likely prescribe to people with
a hormonal imbalance (such as meno-
pause), prescription drugs and a hormone
therapy treatment course. However, this is
no longer a treatment favored by the most
doctors and patients due to its long-term
health risks. The good news: For those
who prefer to go natural, there is no doubt
that using a combination of essential oils
and a body detox will leave you feeling
fabulous while battling the symptoms of
menopause.
Are We Experiencing Hormone Havoc?
Contrary to the medical mindset,
menopause is not a hormone deficiency
disease. Menopause hormone imbalance
is the result of industrialization and recur-
ring chemicals (known as xeno-estrogens)
in our environment. Our hectic pace of
life, including changes to our diet and
lack of exercise, causes an unhealthy
lifestyle, and wreaks havoc on our hor-
monal system.
The Effects of Xeno-Estrogens
Harmful chemicals in our food, beau-
ty products, cosmetics, air and water sup-
plies, are all creating a toxic environment
within our bodies that lead to disruptions
in our delicate hormonal balance. As a
result of xeno-estrogens in our environ-
ment, there are cases of women as young
as their mid-30s entering menopause.
But it is not just mature women who are
experiencing the devastating effects–this
toxicity is also progressing young
girls into womanhood as young as
8 years old (with the average age
in the USA being 12).
What are Xeno-Estrogens?
Xeno-estrogens are
synthetic estrogens or es-
trogen-like compounds.
They are found in dairy
products, meat (includ-
ing chicken and beef), soy- based
products, and personal care products.
They leach from the plastics we store our
foods in, the Teflon we cook in and even
the cans our processed foods come in.
Pesticides and fertilizers have also
contributed xeno-estrogens to our water,
and air and soil reserves. As you can see,
our world is full of these estrogen-like
compounds. While we can never eradi-
cate them from our environment, we can
avoid things that will cause further upset
to our hormone imbalance, especially
while going through menopause.
Xeno-Estrogens and Menopause
Most of the symptoms associated
with menopause are the result of estro-
gen dominance- the excess of estrogen
compounds in our bodies.This imbalance
of estrogen to progesterone can cause
problems such as:
• decreased sex drive
• irregular or abnormal periods
• mood swings or depression
• weight gain (estrogen turns energy
into fat)
• osteoporosis
Scary stuff, but rest
assured that you can help your
body fight estrogen dominance
by rebalancing your hormones
and detoxifying your body. Here
are the key steps to balancing your hor-
mones:
1. Reduce stress
2. Reduce chemical-laden personal
care products
3. Reduce toxicity from synthetic
estrogens
4. Increase progesterone levels
5.Treat symptoms of imbalance with
essential oils
6. Have lymphatic massages
In addition to balancing your hor-
mones, a body detox program is essential.
Detoxification can include steps such
as changing the foods you eat, doing
an internal cleanse, and partaking in
homeopathic healing treatments such as
lymphatic massage.
What Happens During A Detox?
Two phases take place in the body
as you start to cleanse.
1) Fat-soluble toxins are converted to
Essentially Fabulous!
Natural Ways to Deal
with Hormone Imbalance
of Menopause
19. 19May/June 2010
water-soluble substances. If this pro-
cess is not adequately accomplished,
it leads to free radical production in
the body.
2) Conjugation is the combining of
water-soluble substances with anoth-
er compound to be released through
the kidneys (as with chelation). This
must be accomplished quickly, and
requires adequate fuel: antioxidants,
vitamins and minerals.
Supplementation
During Detoxification
When laden with chemicals, the body
needs a helping hand to aid in the detox
process. Taking cleansing and hormonal
support nutritional supplements can give
your body extra aid in efficiently flushing
toxins. Check out products that provide
a balanced source of vitamins, minerals
and antioxidants that will allow the body
to ease through these two phases.
Meta I 3 C
Meta I 3 C is a naturally occur-
ring compound found in cruciferous
vegetables such as broccoli, brussel
sprouts, and cabbage. Through its
ability to promote the breakdown of
estrogen to its beneficial, protective
metabolite—2-hydroxyestrone—
indole-3-carbinol may be safe and ef-
fective way to help achieve beneficial
balance in estrogen metabolism.
Indole-3 Carbinol (I3C) over
Diindolylmethane (DIM)
Both I3C and DIM do the exact
same thing, converting estrogen into
beneficial metabolites, with clinical
evidence to support them. DIM,
however, is poorly absorbed, mak-
ing it necessary to use special forms
available on the market that enhance
its bioavailability.
Glutathione
Glutathione is also the most
critical and integral part of your de-
toxification system. Toxins cling to
glutathione molecules, which then
carries them into the bile and the
stool–and out of your body. For those
who have been exposed to chemicals
such as xeno-estrogens, you can see
the importance of having enough
glutathione in the system.
Glutathione is a powerful yet
very simple molecule that is
produced naturally in your
body. It is a combination of
three building blocks of pro-
tein needed for good health
and maintaining body func-
tion. Normally glutathione is
recycled in the body, except
when the toxic load becomes
too great.
Cleanse Your Body With
Essential Oils:
Essential oils are versatile,
which makes them a great way
to help detoxify your body–use
in the bath, as a face spritzer or
massage oil–for excellent results.
Massage therapy is not only relax-
ing and restorative; it allows your body
to excrete toxins up to 200 times faster
than when on its own.
Important Essential Oils for
Hormone Rebalancing and Detoxifying
Limonene is a compound found in
particularly high levels in citrus oils.
Limonene increases glutathione levels
in the body making things like lemon,
grapefruit and orange essence great
detoxifiers, especially for petrochemical
substances. Use grapefruit oil as massage
oil for an ultra-clarifying, cellulite-busting
treatment.
It has also been found that simply
inhaling the aroma of citrus oils will
balance hormones.Their fragrance stimu-
lates the endocrine system (most notably
the hypothalamus), which has a role in
governing hormone balance.
Invest in a Purifying Blend
The therapeutic benefits of using a
purifying blend are endless, but some of
the major advantages are:
• Balanced emotional and physical
excesses such as resentment, jeal-
ousy, overeating, alcohol and drug
addictions
• Enjoy a cleansed blood and lym-
phatic system while flushing out
toxins.
Essentials Oils to Promote
Progesterone Production
Reducingexcessestrogeninthebody
is important for good health, but don’t
forget about the importance of having
enough progesterone. Thyme, as well as
oregano oil, will support progesterone
production and help to balance estrogen
compounds in the body.
For a balancing boost of progester-
one production, simply place 1-2 drops
of the oil on the bottom of your feet. Do
not over use oregano! Use daily for 10
days, and then give your system a rest.
>>>
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Quick Tips for Managing
Menopause Symptoms:
For hot flashes, peppermint oil can
be massaged into the bottom of the feet
or the back of the neck.You can also mix
it with water and spritz it.
Other oils to consider are geranium,
citrus oils such as wild orange, grapefruit
and lemon, and clary sage.
Reduce Hot Flashes Naturally:
Add 11 drops geranium and 7
drops lemon to warm bath water for
a soothing soak. You can also use 1
oz Jojoba Oil and massage it into the
body to relieve hot flash symptoms,
and remember to avoid caffeine and
alcohol for best results.
Banish Night Sweats:
Add 10 drops grapefruit to 10
drops geranium and massage into
the body.
Fight Fatigue:
Apply peppermint oil over the
liver and adrenal glands.
Rev Up Your Libido:
Try ylang ylang, ginger, pepper-
mint, clary sage.
How to Buy the Best Essential Oils
When buying essential oils, research
is the key to getting the best results. With
fewer than 2 percent of all essential oils
in the USA being true therapeutic grade,
it’s no wonder many people experience
allergic reaction, or little to no results.
Only purchase oils that are 100
percent pure therapeutic grade and have
been GC/MS tested. This will ensure that
your oils are authentic, pure and not
mixed with any synthetic ingredients.
Lifestyle Tips to Keep Hormone Bal-
ance in Check
In addition to adopting a healthy diet
and exercise regime, remember these tips
to ensure you treat your body right, and
keep your hormone levels in check:
• Never heat food in plastic contain-
ers, always use glass instead.
• Get rid of plastics–drink water
from a tap filter, or if you must have
bottled, use glass.
• Do not drink water in plastic bottles
that have been left to get hot in the
car or frozen in the freezer.
• Eat natural, whole foods as much
as possible and cut out processed and
packaged foods from your diet.
• Use natural beauty products–this
includes shampoo, cosmetics, body
creams and hair dyes.
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ganic Salon and many result-orientated
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page 10.
1APRIL 2009
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22. 22 TCnaturally.com
Adeveloping body of research, called Nutrigenomics, is
the science of how food influences genes, turning genes
off and on, triggering metabolic shifts within the body,
causing the body to either gain or lose weight, depending on
the foods that are eaten.
In the recently published book, Ultrametabolism, Dr. Mark
Hyman, M.D. gives an explanation of Nutrigenomics and
provides a comprehensive review of seven key factors that
influence obesity. Some of these factors may be familiar, while
others may sound new. Knowledge is powerful. Knowing the
factors that medical research now understands to be causes for
obesity, gives an opportunity of how changes in choices can
enable greater health and wellness.
Enhancing the metabolism of the human body can directly
influence obesity. Factors can influence body metabolism to
keep weight on, or to shed extra, unwanted, and unneeded
pounds. It is important to know these factors, to make wise
decisions. These factors include timing of meals, portion size,
glycemic load, phytonutrient index, relaxation, and optimizing
hormone and neurotransmitter function.
Dr. Hyman presents the 7 keys to successful weight loss:
1. Control your Appetite and Metabolism - by understand-
ing how the brain, gut, and fat cells communicate with one
another through hormones and brain messenger chemicals
that drive eating behaviors. If the brain chemical neurotrans-
mitters, particularly serotonin and dopamine, are not at
appropriate levels, it will be difficult to control cravings and
appetite. Low serotonin will result in uncontrolled appetite,
and low dopamine will cause cravings, particularly carbo-
hydrate cravings. Adequate protein is needed to enable the
body to produce these neurotransmitters.
2. Understand stress and how to overcome the effects of
stress. Stress increases cortisol. Cortisol can stimulate in-
sulin release and maintenance of blood sugar levels. Both
of these actions can cause an increase in appetite. A quiet
meditative practice, yoga, a thoughtful walk, or prayer, can
each help to calm stress, and thereby decrease cortisol.
3. Control Inflammation. New information links obesity
and inflammation. The classic signs of obvious inflamma-
tion are pain, swelling, redness and heat. Inflammation,
however, can also occur, silently and insidiously, without
symptoms. Inflammation is seen as a major cause of heart
disease, dementia, diabetes, cancer, and now–inflammation
is seen as a major factor causing obesity. Inflammation can
cause weight gain, and weight gain can cause more inflam-
mation. The most common suspected causes of inflam-
mation come from our diet of sugar, animal fat, processed
foods, high-glycemic foods, and lack of exercise. Eating a
whole-foods anti-inflammatory diet can directly turn the
tide of the hidden inflammation that stimulates weight
gain. Eat whole foods, not processed foods. Eat 3 meals
per day, a mid-morning and mid-afternoon snack. Finish
all eating 2-3 hours before retiring for the evening, unless
directed otherwise by your health care clinician, such as
for a person with diabetes who is on specific medication.
A blood test can be ordered by your health care provider
to assess the level of body-wide inflammation, called C-
reactive protein, a protein found in the blood which is a
major marker for inflammation.
4. Prevent Oxidative Stress. The normal oxygen in air that
we breathe, are two oxygen molecules linked together.The
formation of lonely, single oxygen molecules, however,
is what is known as free radicals. These free radicals that
contain only one oxygen molecule, search for an electron to
steal. When the free radical steals an electron from another
molecule, that damaged second molecule is now missing a
vital electron, and is called oxidized. When this process is
repeated millions of time every day in our muscles, nerves
Ultra-Metabolism
& Nutrigenomics ✔ Have you been feeling sluggish, or run down?
✔ Is your cholesterol higher than desired?
✔ Have your fasting blood sugars been too high?
✔ Are pounds on the scale inching upward?
✔ Is it getting harder and harder to shed undesired
weight gain?
23. 23May/June 2010
Bernarda Zenker, M.D.
and organs, oxidative stress is created. Such oxidized tissues
and cells malfunction and promote weight gain.
Free radicals are produced during the process of food
metabolism. Too many calories and not enough antioxi-
dants, results in too many free radicals, and hence oxida-
tive stress. Antioxidants reduce, or “capture” free radicals,
and thus decrease damage to cells and metabolism. An-
tioxidants are found primarily in colorful plant foods, or
in supplements, but can also be made by the body with
nutrient rich foods. If diets are high calorie, and contain low
nutrients, oxidative stress escalates. Simple steps to prevent
oxidative stress are to avoid overeating, and avoid excess
sugar and refined carbohydrates. Eat richly colorful foods,
high in dietary antioxidants, to protect against impaired
metabolism. Herbal remedies, such as ginger, green tea,
milk thistle, rosemary and turmeric can reduce oxidation.
Supplements that can reduce oxidation include Alpha-
Lipoic acid, N-Acetylcysteine, and Coenzyme Q10.
5. Turn calories from consumed food into energy more
efficiently, by increasing the function and number of
cellular mitochondria, the powerhouse of cells. The num-
ber of mitochondria in the cell, and the efficiency of the
mitochondria to transform food and oxygen into energy,
determine the metabolic rate. The best way to increase
the number and function of mitochondria, and therefore
your metabolic rate, is by increasing muscle mass with
exercise. This increased metabolic rate is important both
for calories burned while during exercise as well as when
not exercising, as muscle burns seventy times as many
calories as fat cells. Simply by increasing the number and
function of the mitochondria, there is marked increased
ability to burn calories even when at rest.There are specific
supplements that can give a metabolic tune-up to boost
mitochondrial function. Acetyl-L-Carnitine transports fat
into the mitochondria. N-Acetylcysteine helps to restore
glutathione, the most powerful antioxidant in the body.
Alpha-Lipoic Acid helps to protect the mitochondria from
oxidation. Coenzyme Q10 helps increase mitochondrial
energy production.
6. Make sure your thyroid is working correctly–and opti-
mally. The main function of thyroid hormone is to stimulate
metabolism, and affects nearly every function and process
in the body. If the thyroid gland is not producing sufficient
thyroid hormone, symptoms such as weight gain and fatigue
are the result. Food allergies and environmental toxins
can slow down your thyroid. Fluoride has been linked to
thyroid problems. Have your thyroid tested by your medi-
cal provider. Use supplements that support your thyroid,
such as a multivitamin/mineral supplement that contain the
selenium, iodine, zinc,Vitamin A and D, and the Omega-3
essential fatty acids that the thyroid gland needs for normal
function. You may need a prescription thyroid hormone
replacement from a health care provider.
7. Detoxify your liver so
that the liver will properly
metabolize sugars and fats,
and eliminate toxins. Both
environmental external tox-
ins taken into the body, and
toxins internal to the body
from metabolic processes
such as protein digestion, af-
fect the thyroid, liver and mitochondria. These toxins must
be processed by the liver, and eliminated, or these toxins
affect the ability to lose weight. There are simple ways
to improve the effectiveness of the body’s detoxification:
minimize exposure to toxins, eat organic foods and drink
filtered water. High levels of fiber in the diet promote the
excretion of toxins through regular bowel elimination.
Toxins are also released through sweating, during both
exercise or in saunas. Specific foods that help detoxification
are the cruciferous vegetables such as broccoli, green tea,
watercress, cilantro, artichokes, garlic, pomegranate, and
cocoa. Milk thistle is the best herbal supplement to help
the liver with detoxification.
Powerful forces make weight loss difficult. Following the
suggestions of these seven keys can help you work with your
body instead of against it, igniting natural fat-burning processes,
reversing the processes of many chronic diseases. As Dr. Hyman
summarizes, “Food contains information and instructions for
our bodies–eat the right foods and send instructions of weight
loss and health; eat the wrong foods and send messages of
weight gain and disease.”
Before starting any nutritional supplement, herb or weight
loss program, please consult your health care provider.
Dr. Bernarda Zenker, M.D. is a Board Certified Family Physi-
cian and holds a Certificate in Integrative Medicine from the
University of Arizona Medical School Center for Integrative
Medicine. She has a private practice in Family Medicine, at
Trinity Integrative Medicine in Burnsville, MN, with a special
interest in nutritional medicine. Dr. Zenker may be contacted
for scheduling or questions throughTrinity Integrative Medicine
at 952-465-3883.
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651.772.6971
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24. 24 TCnaturally.com
HEALTHY ANGER
(PARTII)
“Anyone can become angry – that is easy.
But to be angry with the right person, to the right degree,
at the right time, for the right purpose, and in the right way – that is not easy.” - Aristotle
Yes, there is such a thing as healthy anger! It is anger
without rage—that behavior that we use to disconnect
from our emotions. It is anger that is free of our own
emotional regression’s return to our past wounds and history.
Healthy anger is clear. It is anger wrapped in the arms of cre-
ative compassion. The following ideas are based on John Lee’s
recipe for healthy anger, The Detour Method™, from his book,
The Anger Solution.
THE DETOUR METHOD
The Detour Method is a unique approach to decreasing
conflict and confrontation and increases the ability to com-
municate clearly with those you love, live with, work with,
or interact with. The Detour Method (TDM) can reduce, and
even eliminate, a great deal of time-consuming energy-drain-
ing frustration, irritation, and miscommunication in your life.
Sometimes anger (and always rage) is about something in
the past that is triggered in the present. TDM helps you access
that past safely so you can deal with it and come back to the
present. TDM gives you a healthy choice: a detour from the
usual road you take with your anger. TDM is healing, positive
and life changing.
Whether we are aware of it or not, our past keeps popping
up and blowing life events out of proportion. If your reaction
to something someone said or didn’t say, or did or didn’t do, is
excessive, then TDM can be used to help get a reasonable and
appropriate response. Ultimately, using The Detour Method
and working with regression can positively impact all your
relationships.
HOW TDM WORKS WITH REGRESSION
The Detour Method recognizes that everyone’s life expe-
rience is unique. The main objectives of TDM are to separate
rage from anger, change emotional chaos into manageable is-
sues, move from imagined fear and fantasy into reality and,
thus, come out of the past and into the present.
There are many causes of emotional regression and they
vary from person to person. What triggers an emotional mem-
ory for you might never regress your spouse, parent or busi-
ness partner. And, what causes other people to regress might
not bother you even on your worst day.
TDM brings a sense of structure and organization to our
real or imagined chaos. TDM doesn’t negate anger, sadness,
fear or frustration. Instead it encourages you to feel all your
emotions unchecked and uncensored by yourself or with a
safe, objective person. Clearly, only after you openly express
your feelings can you access and deal with the core issues that
may have been hurting you for decades.
25. 25May/June 2010
THE SIX QUESTIONS IN THE DETOUR METHOD PROCESS
1. Tell me what happened and how you are feeling about
it right now.
2. Does what happened remind you of anything from your
past?
3. What would you like to have said or done back then,
but couldn’t for any reason?
4. What would you like to have experienced or have said
to you back then?
5. How are you feeling and what are you thinking at this
time?
6. Do you still need to speak to the person who triggered
these feelings?
BOUNDARIES
We can reduce anger and rage significantly by under-
standing and creating healthy boundaries with clearly set lim-
its. Boundaries are what help you to separate your thoughts
and feelings from those of other people, such as your parents,
children, spouse or friends. Boundaries help you understand
who you are and who you aren’t. Healthy adults create their
own boundaries and respect others doing the same. People
who stay regressed most of the time do not have good bound-
aries and they don’t respect other people’s boundaries. Unfor-
tunately, the result is that anger and rage follow.
Boundaries are invisible, symbolic fences that make us
good neighbors, partners and parents, by protecting our body,
motions, heart and soul. They can be placed around:
• Our physical being
• Our emotional life
• Our sexuality
• The words people say to us
• What information we allow in
• Our finances
• Our spirituality
Setting healthy boundaries requires that you learn to re-
spect the word, “No!” as a complete sentence. Boundaries
say to another person or group, “This is how close you can
come to me.” You must be clear that you will defend these
boundaries.
You must also be able to set limits in order to have healthy
boundaries. Limits are even more of a mystery to most people
than are boundaries. A limit is your emotional and intellectual
knowledge of how far you are willing to go with a situation,
condition, marriage, job, parent or child. It is essential that
limits be clearly communicated.
Be forewarned that with healthy boundaries and clear
limits, you may find that your popularity and approval ratings
dropping among your friends and associates.
COMING OUT OF ANGER, RAGE AND REGRESSION
Five keys bring people out of regression. These five keys
will keep you acting, thinking, talking and making decisions
like the powerful adult you know you are and can be more of
the time.
Attention is the first and most important of these five keys.
What does attention look like and sound like? Attention is
quiet, often a wordless connection that can border on being
intense. The attention-giver using TDM is in the present mo-
ment and is actively listening to the regressed person. Atten-
tion becomes the solid ground the regressed person can stand
on after almost drowning in the quicksand of the past.
Empathy is the second most important element. Empathy
allows the regressed person to “feel” the attention; sometimes
to the point of being freed of the regression on the spot. With-
out empathy, the regressed person will not feel understood.
“Empathy builds on self-awareness: the more open we are to
our own emotions, the more skilled we will be in reading feel-
ings” (Daniel Goleman, Emotional Intelligence).
Time can be the greatest friend a regressed person has – if
used properly. Taking some time allows the heated emotions
to cool, the blood to flow back to the neocortex. Then the
individuals can think, act and talk like mature adults. If you
don’t take the time to take a walk, drive to the country, stroll
on the beach or take a few moments in a quiet room, you may
regret it.
Contact is the fourth key. Believe it or not, in most cases
when people are raging, they are actually trying to make con-
tact. Sometimes, contact with another human being, especial-
ly another of the same gender, can bring the regressed adult
out of rage and regression. This contact can be in the form of:
• Eye to eye
• Face to face
• Hand to hand
• Side by side
Studies have shown touch increases blood flow, especial
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ly to the brain. It helps the brain to release soothing chemicals:
neuropeptides, serotonin, oxytocin, and others. It even raises
the T-cell count, which is a reflection of enhanced immunity.
Release is the fifth key in the process of coming out of
your past and out of regression. Attention, empathy, time and
contact are often enough to spring you from the prison of your
past. It is this emotional release that dramatically decreases
the likelihood of your returning to those regressive traps.
BECOMING COMPASSIONATELY ASSERTIVE
Compassion is the act of showing mercy and gentleness
to oneself and then to others while doing so with strength of
character. If regression and rage do not diminish when you
are in a relationship, compassion disappears. When rage, un-
expressed anger and regression exist, you will likely become
combative and controlling.
So what does compassionate assertiveness look like,
sound like and feel like to you and to those you choose to in-
teract with? Becoming compassionately assertive begins with
you becoming more and more aware of your emotions and
then becoming so respectful of them that you’ll never neglect,
swallow, stuff or betray your feelings again. Compassionate
assertiveness is always a win-win in the long run because it is
born out of respect and appreciation for everyone concerned.
Not telling people what you feel because of how they
might feel, think or behave is grounded in anxiety that we will
be abandoned, left, fired, divorced or simply cut out of the
will. This produces huge amounts of anger and rage. Express-
ing your feelings in a compassionate way has no power over
anyone except to the degree people let it have power over
them. Telling your mother you don’t like her cooking won’t kill
her. But, refusing to go home and join her for a meal will cut
her to the bone and that has no compassion. Saying you don’t
like meatloaf is about you, not about her.
CLARITY AND COMPASSION
Sometimes, especially when regressed, you talk and talk
and say many words trying to convey your feelings, wants and
needs. Then the listener looks at you and says something like,
“So what exactly are you trying to say?” With a somewhat
exasperated tone in your voice you begin again with another
thousand words with the hope that the listener will get what it
is you’re still not saying.
John Lee developed the 5+5+5 exercise to support the
process of explaining our feelings, our pain and our concerns.
Using this technique, nine out of ten would say, usually within
a few minutes, exactly what was bothering them.
Here is how to do the 5+5+5 exercise:
1. Write in five minutes what you are angry, regressed, or
enraged about. It is okay to take a few minutes more than
five.
2. When you finish, take note of how long you took. Now,
write the same thing using only five sentences.
3. Now, write it in five words or less!
FINAL THOUGHTS
Sadness, sorrow, fear and hurt will almost always accom-
pany anger and rage. Anger is for getting out of stuck places
and grief work is for having been stuck for so long. By using
The Detour Method and other exercises you can let it out and
you will be a more compassionate, empathetic, attention-giv-
ing and receiving person who acts, talks, thinks, behaves and
interacts with others as a mature adult, loving partner, parent,
friend, boss, employee, son or daughter.
Remember, your anger is your friend. Begin now to know
it and use it.
Written by Frederick Whitmeyer, MBA, who is a Medical Prac-
tice Consultant, Team Trainer and Executive Coach. He can be
reached at whitmeyer@mindspring.com
A 5+5+5 Exercise
“Beverly, tell me what is triggering your regression
and silent rage,” John said.
She immediately began, “My teenage daughter is cut-
ting me out of her life. We used to be such good friends.
Now she doesn’t say two words to me in a week. It’s like
we’re strangers. It all started when she turned eleven…”
And so she went on for almost ten more minutes,
and when she paused, I suggested we do the 5+5+5 ex-
ercise. She immediately agreed.
“Now tell me in five sentences how you are feeling
and thinking about this whole thing between you and
your daughter.”
She began talking and went a few sentences over
five.
“Now tell me in five words or less,” John said.
She started crying. “I miss her and I’m angry and
scared. That was more than five, wasn’t it?” she said, wip-
ing away the tears.
“Have you ever said those exact words to her?” John
asked gently.
“No, I tend to do what you talk about at your An-
ger Solution workshops. I preach, teach, criticize, and all
that other stuff, and really I just want her to know that I
love her and miss her. God, it’s so hard to be so direct, or
at least I guess it is until you have some practice.”
“And, clearly, practice is the key to mastering being
compassionately assertive,” John said.
Assisting you in your Journey to A More
CoMplete And BAlAnCed self
Dr. Mary Andrashko DC
952.253.3880
Certified BioSET Practitioner
(Bioenergetic Sensitivity and Enzyme Therapy)
www.andrashko.com
28. 28 TCnaturally.com
My travels to the South Pacific, where I love to visit local fish and produce
markets, inspired this tropical dish. Mango is the most commonly eaten
fruit in the world. It’s delicious not only eaten fresh, but it’s also succulent
when lightly cooked. Add scoops of rice to the bowls if you like.
2 tablespoons all-purpose flour
Dash of salt and pepper
4 (6-ounce) tilapia fillets
1 tablespoon canola oil
1 tablespoon unsalted butter
1/2 cup finely chopped red onion
1 teaspoon minced garlic
1 (14-oz) can reduced-sodium chicken broth
1 1/2 cups jarred mango in 1/2-inch cubes
2 plum tomatoes, cut into 1/2-inch cubes
1 jalapeño chili, seeded and finely chopped
1 teaspoon ground turmeric
Coarsely chopped fresh cilantro for garnish
Stir together the flour, salt, and pepper in a flat-bottomed shallow bowl. Gently
press both sides of the fish fillets into the mixture to lightly coat.
Heat the oil in a large skillet over medium-high heat. Cook the fish for 3 minutes
per side or until lightly browned and thoroughly cooked. (It may be necessary to
cook jut 2 fillets at a time.) Transfer to a plate and cover to keep warm.
While the fish is cooking, melt the butter in a large sauté pan over medium
heat. Add the onion and garlic; cook, stirring occasionally, for 3 minutes. Stir in
the remaining ingredients, except the garnish. Increase the heat to high; when the
liquid comes to a boil, reduce the heat to low; cover and simmer for 3 minutes or
until the mango and tomatoes are slightly softened but not mushy. Season with salt
and pepper to taste.
To serve, transfer the fish to shallow bowls. Top with the mango-tomato broth
and sprinkle with cilantro. Serve with spoons and forks.
Paulette Mitchell, the award-winning
author of 13 cookbooks, is known in-
ternationally for her quick-to-prepare
recipes with gourmet flair. Her most re-
cently published book is The Complete
15-Minute Gourmet: Creative Cuisine
Made Fast and Fresh. Paulette also is
producing a series of videos and is a
lecturer, cooking instructor, spokesper-
son, and freelance writer. She especially
enjoys international travel, which she
says is her best source of inspiration.
Paulette’s cookbooks are available in
bookstores and on Amazon.com. Visit
paulettemitchell.com.
COOKING corner
TILAPIA IN MANGO-TOMATO BROTH
Makes 4 servings
Tip:
Mango in a jar is always the perfect
ripeness and it’s ready to use, making it
a great choice for 15-minute cooks. But,
if you prefer using a fresh mango, here’s
some good information to know:
• The color of a mango is unimport-
ant – it may be green, orange, yellow, or
red – the mango should yield to pressure
when squeezed.
• To ripen, place the mango in a
paper bag at room temperature for 1 or
2 days and check daily; black spots in-
dicate over-ripe fruit. Once ripened, a
mango will keep 2 to 3 days in the re-
frigerator. (However, the flavor is at its
best served at room temperature.)
• The simplest method to cut a man-
go is to hold the mango horizontally; cut
it in two lengthwise, slightly off-center,
so the knife just misses the flat pit. Hold-
ing a half in the palm of your hand, slash
the flesh into a lattice, cutting down to,
but not through, the peel. Holding the
mango flesh upward, carefully push the
center of the peel with your thumbs to
turn it inside out, opening the cuts of the
flesh. Then cut the mango cubes from
the peel.
• One mango yields 1 to 1 1/2 cups
fruit.
