Mediterranean Chopped Salad and Vinaigrette Dressing from The Ultrametabolism Cookbook by Mark Hyman, MD

Salad Ingredients:  ½ cup thinly sliced red onions

1 large romaine lettuce heart, chopped (~4 cups)

1 cup grape tomatoes, cut in half (~6 oz.)

1 medium green pepper: cored, seeded, and cut into ¾ inch pieces

½ a hothouse cucumber, cut in half lengthwise and sliced

½ cup pitted Kalamata olives, halved

1 teaspoon minced oregano

Directions:  1) Soak the red onion in a small bowl of ice water for about 10 minutes.  Drain and pat dry.   2) Place the onion in a large salad bowl and combine with the chopped lettuce, tomatoes, green pepper, cucumber, olives and oregano.  3) Toss with Vinaigrette Dressing.

Vinaigrette Dressing

Ingredients:   2 tablespoons fresh lemon juice

1 medium garlic clove, minced

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

6 tablespoons extra virgin olive

OPTIONAL:  Can add fresh herbs such as thyme or chives. Or substitute chopped shallots for the garlic.

Directions: 1) In a small bowl, combine the lemon juice, garlic, salt and pepper.  2) Slowly whisk in the extra virgin olive oil until the dressing is slightly thickened.  3) Alternatively, place all ingredients in a jar with a tight-fitting lid and shake until well combined.

Nutritional analysis: GLUTEN-FREE, DAIRY-FREE, 4 servings.  Each serving (with vinaigrette included):  244 calories, 9 grams carbohydrate, 3 grams fiber, 2 grams protein, 23 grams fat, 395 mg sodium

Sesame Broccoli, Red Pepper, and Spinach from Making the Cut by Jillian Michaels

Ingredients: 1 tablespoon sesame seeds

1 teaspoon canola oil

1 bunch broccoli, cut into 1-inch florets, with stems peeled and cut into 2 x ¼ inch strips

1 red bell pepper cut into thin strips

1 garlic clove, pushed through a press

1 bag (10 oz) fresh washed spinach

1 small hot red chili or jalapeno pepper—seeded and finely chopped

1 tablespoon low sodium soy sauce

2 teaspoons sesame oil

Directions:   1) Toast sesame seeds in a large non-stick skillet over medium heat, stirring until golden brown and fragrant.  Transfer to a small bowl.

2) Heat oil over medium heat in same skillet until hot.Add broccoli and red pepper; cook until broccoli is crisp-tender, about 5 minutes.3) Add garlic, spinach, jalapeno, soy sauce and sesame oil; mix well.4) Cover and cook until spinach is wilted, about 2 minutes, Sprinkle with toasted sesame seeds.

NUTRITIONAL ANALYSIS:  6 servings.  Each serving:  59 calories,   2 grams carbohydrates, 5 grams fiber, 3 grams protein and 3 grams fat, 70 mg sodium

Spring is an ideal time to take stock of one’s nutrition and lifestyle habits and set new goals and intentions for yourself.   It can also be a good time to do a cleanse or a mild detox program.   Heavy winter foods and goodies can create a feeling of “sludge” and build-up that need to be released.   (NOTE: Check with your healthcare provider before doing a serious cleanse.)

Regardless of whether you need some simple adjustments or a major “tune-up” in the food department, the following ideas and reminders can be helpful.

• Choose a diet based on a variety of:  fresh vegetables (50+% of diet), nuts and seeds, fresh fruits, beans and legumes, lean animal proteins: especially wild caught fish and grass-fed beef, free-range chicken and turkey; healthy fats such as olive oil and avocado;   organic dairy.
***Combine a variety of colorful vegetables and fruits on your plate to ensure a high intake of health promoting anti-oxidants, as well as fiber, vitamins and minerals ***
***Incorporate more of nature’s healing foods and herbs, e.g., ginger, cinnamon, capsaicin (red hot pepper) cilantro, rosemary, parsley, turmeric, marjoram, thyme, milk thistle tea, green tea***

• Follow a low-glycemic-load way of eating to keep blood sugars balanced.  A low glycemic eating plan requires less insulin and helps reduce insulin resistance, which is associated with increased risk for Type 2 Diabetes.  It also helps lessen related metabolic disturbances (e.g. cardiovascular, liver) and contributes to overall higher level of energy.
*** Eat small frequent meals 5-6x/day that combine  proteins, high fiber carbohydrates (vegetables, whole grains, fruits) and healthy fats like olives, olive oil, nuts and seeds, avocado***
***Remember the basic portion control rule:  one quarter carbohydrates, one quarter  protein, and one half fresh salads and/or vegetables***

• Avoid: Sugars, high fructose corn syrup, white flour products, chemicals and food additives, artificial sweeteners, and processed, packaged foods in general.  Avoid pro-inflammatory omega 6 fatty acids such as corn oil and sunflower oil.   Avoid excess organ meats (for example, liver) which are high in inflammatory arachidonic acid.

• Choose whole, organic foods when possible.   Food research (from the Environmental Working Group) indicates there are 12(+) foods we should buy organic—due to high pesticide residue content.  There is also: “The Clean 15” Foods—which do not have to be organic (due to low pesticide residue).
 

The “Dirty Dozen”                          The “Clean 15” 
Buy these foods “organic”             Can buy “conventional”
Apples                                             Asparagus
Blueberries (domestic)                      Avocado  
Celery                                             Cabbage
Grapes (imported)                            Cantaloupe (domestic)
Kale/Collard greens                          Eggplant
Lettuce                                            Grapefruit
Nectarines (imported)                       Kiwi
Peaches                                          Mango
Potatoes                                          Mushrooms
Spinach                                          Onions
Strawberries                                    Pineapple
Sweet Bell Peppers                          Sweet corn
                                                      Sweet peas
                                                      Sweet potatoes
                                                      Watermelon
NOTE: Store all fruits and vegetables properly for longer shelf life and to avoid mold growth. Wash before eating.
See:  http://www.ewg.org/foodnews/  (EWG Shoppers GUIDE)

• Avoid GMO foods.   GMO stands for genetically modified organisms.  A wide variety of foods are created today, using a GMO process.   Genetically modified organisms are a result of a laboratory process of ‘taking genes from one species and inserting them into another one in an attempt to obtain a desired characteristic.’   Genetic engineering of foods is considered (by many health advocate groups) to create a number of health risks; and it is a different process of “breeding” than the traditional methods.    For more information, go to:  www.nongmoshoppingguide.com

• Stay well hydrated.  We are all familiar with the general recommendation:  Drink 8 cups of water per day to stay well-hydrated.  But, according to The Institute of Medicine, there are other sources of fluids as well.   The following foods also contribute fluids to the body:  low carbohydrate, leafy vegetables and salads, healthy soups, teas, fruits and some juice (although juice can be high sugar), milk and yogurt, limited amounts of coffee. (LIMIT caffeine sources to 2-3 servings per day). 

***Signs of inadequate hydration include:  dry, sticky mouth, dry skin, feeling thirsty, concentrated urine with a strong smell, feeling tired or headachy, dizzy or light-headed, constipation***

***Remember to drink extra fluids with increased physical activity, in hot weather, when breast-feeding, when ill ***

See the following websites for more tips: 

http://www.mayoclinic.com/health/dehydration/DS00561  and  http://www.eatrightontario.ca/en/Articles/Water/Facts-on-Fluids---How-to-stay-hydrated

• If you use nutrition supplements, check with your healthcare provider about amounts that are best for your needs.   A routine Vitamin D lab test can tell you if you are deficient and need Vitamin D supplementation.  Other supplements that may be helpful include omega 3 fish oil/vegan DHA omegas, whole foods-based multivitamin/minerals, calcium supplementation, and probiotics.

• Eat slowly and mindfully.   Chew your food completely before taking the next mouthful.

• REMEMBER:  Healthy diet, simple breathing techniques and a good exercise program all go together!
          
Nutrition Consultation at the Marino Center
If you are interested in doing a simple nutrition review/planning session, OR more involved nutrition work regarding medical issues  (for ex:  Diabetes, food allergies, gastro-intestinal complaints, or high cholesterol levels), consider a nutrition consultation at the Marino Center.  To make an appointment with Susan Carroll, RD in Cambridge, call 617-661-6225, or with Wendy Midgley, RD, CDE, in Wellesley, call 781-235-5200.
 

Mondays from 8 am to 10 am
 Thursdays from 2:30 pm to 4:30 pm

• Acupuncture sessions like these, in a group setting, are growing increasingly popular across the US as a way to offer care that in many ways may transcend the benefits of "private" treatments.
• As with anything that is done in group, effects can be amplified and the results can actually be as effective or, at times, even more effective, both on the physical and emotional levels.
• Also, visits are shorter and the cost is reduced, making it a time and cost effective way to care for your wellbeing and treat any of the imbalances that acupuncture is known to help, including:

Addiction

Carpal Tunnel Syndrome

Cravings

Dental Pain

Headaches

Smoking Cessation

TMJ

and more…

The following are some basic questions and answers to help you understand the group acupuncture experience:

How is the space set up?  Group acupuncture will be held in our PT room on the Cambridge Center’s second floor.  It is a large room with comfortable chairs and will be dimly lit, peaceful and calming with music playing softly in the background.  There will be warm tea for you to drink at your leisure.

Do I take my clothes off?  No, Wear comfortable clothes. We just need to access your head, arms and lower legs.

Is it as effective as private treatment?  In some cases it can be.

What if I can’t relax with others in the room?  It may be a bit of an adjustment at first, but it is all up to the individual.

How often do I need to come?  It depends on what you are being treated for. Sometimes people come in twice a week for a few weeks, then decrease to once a week.  Then later, depending on their schedule, just stop in for “tune-ups,” - usually once a month/season.

Group acupuncture appointments are available for $40 per session.   Five visit packages for $175 and 10 visit packages for $300 are also available.

For more information or to make an appointment, please call 617-661-6225.

According to a 2009 report by the Centers for Disease Control and Prevention, each year, smokers cost the USA $96 billion in health care costs and an additional $97 billion in lost productivity.

Each year, smoking or exposure to second hand smoke causes ~ 443,000 people to die prematurely from smoking or from exposure to second hand smoke and another 8.6 million individuals to live with a serious illness (CDC report:  “Targeting the Nation’s Leading Killer: Tobacco Use, At a Glance, 2011)

.
SMOKING:

• Raises the risks of having a heart attack, stroke, or other cardiovascular event.  It leads to breathing issues such as chronic obstructive pulmonary disease as well as lung and other cancers.  . 

• Decreases our vital energy stores. It can shorten one’s life span. 

• Makes women smokers more prone to bone loss.   They are also more likely to experience earlier menopause.

• Can harm the fetus during pregnancy.  An infant born to a smoking mom can be born too soon, have low birth weight, and be more at risk for birth defects.

• More than doubles the risk of developing Alzheimer’s disease or other forms of dementia two decades later for people who are heavy smokers in their midlife (2+ packs per day).  (www.webmd.com/smoking-cessation/news/20101025/smoking-linked-to-alzheimers-and-dementia)

• Increases the risk of motor vehicle accidents.

• Increases the risk for hearing issues, such as ringing in the ears.

• Narrows blood vessels and can affect both genders’ performance in the bedroom because nicotine is a vasoconstrictor.

• Subjects others in proximity to second hand smoke--which can contribute to increased risk of lung cancer, heart disease, eye irritation, headaches, nausea and dizziness. 

Some studies have linked 2nd hand smoke to increased risks for depression and mental illness.  (1) A Scottish study in the Archives of General Psychiatry on-line article 6-7-2010 states that 2nd hand smokers are 1.5 times more likely to suffer psychological issues than the general population. (2)  A study of children in the April 2011 edition of Archives of Pediatrics and Adolescent Medicine indicated that children exposed to second- hand smoke are more likely to experience physical health issues as well as attention deficit disorders and depressive episodes.

***“Quitting smoking is the single most important step smokers can take to improve their health.”  (Norman Edelman, MD, Chief Medical Officer of the American Lung Association)*** 

What is the attraction to smoking?   Why do smokers persist? 

We have asked our clients who smoke, why they smoke and here are some of the answers:
• It relaxes me
• It helps me sleep
• It picks me up in the morning
• It gives me something to do with my hands
• It helps me maintain my weight
• It helps me study and focus
• I love having a good cup of coffee (or a beer) and a cigarette and socializing
• All my friends smoke
• I am too angry and irritable a person when I don’t smoke
• I get to paint my kitchen more frequently--(since smoking causes discoloration of home and furnishings)
• I am often sick with colds, and my boss tells me to stay home
• I would rather spend money on cigarettes than buy a new pair of shoes
• Smoking gives me more pleasure than anything else

NOTE: an average pack of cigarettes costs ~$6.00.   For a 1 pack a day smoker, the total cost for cigarettes is ~$180 per month.

Quitting is a challenge because most smokers are addicted to nicotine, entrenched in behavioral habits, and enjoy the pleasurable feelings and social interactions associated with smoking.  It can be discouraging to read statistics re: “relapse” for those who have given up smoking and started up again.  Steven Schroeder, MD, professor of Medicine and Director of Smoking Cessation Leadership Center at UCSF states that some data showed that if you get counseling—together with one or more prescribed medications—it will increase your chances of quitting long-term.

Regardless of statistics, it is possible to stop!   Even if someone has tried to stop 30 times and not quit long-term, it is still possible to stop on the 31st try!   Inspiration and motivation can come from a loved one with sincere concerns, or due to a life threatening diagnosis.  

***Learn from the past.  Any time you make a positive change, consider it a step towards your goal.  Each sincere attempt provides a teaching moment. Think about what worked and what didn’t and thank yourself for your effort.  Maybe this attempt will be better!

***Sometimes an individual feels a strong positive shift within them that moves them to say:  “This is the day to quit. It is the right time”.  And they “just do it.

If a person is sincere about stopping smoking and feeling “this is the time”, here are SOME TIPS that can help:

• At meetings or social gatherings, sit by non-smokers and avoid social cues/places that would invoke a desire for smoking, especially in the first few days.  Be aware of triggers such as alcohol, caffeinated beverages or salty and sweet snack foods.
• Make distractions available.  For oral needs, have toothpicks, raw vegetables, sunflower seeds, gums or diet mints available.
• Drink eight glasses of water per day to flush out toxic breakdown products and keep your body hydrated and moisturized.
• Eat a balanced diet of three meals per day with protein (lean animal protein, grass-fed beef, nuts, seeds, yogurt, egg) at each meal.  Choose healthy snacks such as raw vegetables, a fruit, nuts and a fruit, or a Greek yogurt.
• Stay physically active on a daily basis (ideally) for general health and well-being.  Short exercise breaks are a perfect antidote for a nicotine craving that may seem to come out of nowhere.
• Consider alternative treatments such as acupuncture which focuses on the jitters, cravings, irritability and feelings of restlessness associated with quitting smoking.  In one study conducted at the University of Oslo, Norway, acupuncture was found to significantly reduce the desire to smoke up to five years after initial treatment.   Subjects also reported that the treatments had effectively reduced their taste for tobacco.
• Give yourself a reward for avoiding smoking each day.  It could be something simple like listening to a favorite CD.  Keep your sense of humor about the whole process.
• Seek out support from family, friends, co-workers.
• Seek out professional support and medication options with your doctor.
• Consider group support: online, or in person.  Suggestions include:
www.quitnet.com; www.TobaccoFree.org; www.nicotine-anonymous.org;
www.lung.org/stop-smoking  (or call 1-800-LUNG-USA or 1-800-586-4872);
www.ffsonline.org (freedom from smoking, on-line).

Or call the Massachusetts Smokers Helpline at 1-800-784-8669 OR 1-800-quit-now.

The next Level I class starts at our Cambride Center, January 3, 3:00 to 5:00. Subsequesnt classes in the eight week program will be held January 3, 10,17, 24, and 31; February 7, 28; and March 6. Spring Session for Level I will begin on March
13 and runs for eight consecutive weeks.

The Winter season of Level II Qigong also begins at our Cambridge Center on Jan 3rd. It runs continuously (except for two weeks in February 14th and 21st) until the end of March. Spring Session for Level II starts April 3, and runs through April, May, and June.

For more information on Qigong click here.

Be Healthy Boston is a two day urban wellness retreat, right in the heart of Boston! Meant to educate, inspire and empower members of the Boston and surrounding communities to live and maintain healthy lifestyles, Be Healthy Boston promises to be a unique experience in a unique environment, like no other.

There's lots to look forward to! Just a few things include:

• Learning how to adopt a healthy lifestyle holistically
• Sampling new and exciting fitness classes from local studios
• Trying acupuncture, reiki, and other integrative therapies
• Enjoying mini-massages and other spa-therapies
• Speaking with local health and wellness experts and business owners
• Attending innovative workshops
• Participating in cooking demonstrations with local restaurants and chefs
• Meeting like minded Bostonians interested in their health and wellbeing
• And more!

Come to Be Healthy Boston and be inspired to create the healthy life you deserve!

For more information or to purchase tickets, please visit www.BeHealthyBoston.com

The Open House came at the completion of a comprehensive, six-month renovation project that delivered redesigned waiting rooms, practitioners’ offices, and therapeutic space, plus dramatic facility upgrades.  In addition, the Center has recently added three new Primary Care Physicians to its staff of more than 25 practitioners.  “We are thrilled with the results of our renovation and wanted to take the opportunity to invite people in while celebrating health and wellness,” says Maureen Arkle, CEO.  “With this upgraded facility and our staff expansion, we have furthered our long-term commitment to provide a state-of-the-art healthcare resource for Cambridge and the surrounding communities.”

We've been lucky so far this winter with the unseasonably warm temperatures, but the snow is sure to fall again.  And, that means shovelling.  Whether you are shovelling for five minutes or an hour or more, just think of snow shovelling as a workout. Therefore. it is best to prepare for this type of activity by warming up your muscles.  Stretching the neck, wrists, arms, elbows, back and legs for two to five minutes gets these body parts ready for shoveling. Also, because shovelling is both an aerobic and a weight lifting activity, before going outside, march in place or walk around the house for one to two minutes to get your blood circulating.

Breathing is also very important during shovelling.  As you load the shovel with snow, breathe in.  As you unload, breathe out. To make sure you that you don't lift a heavy shovel full of snow, make the weight just enough for you to be able to drag it.  If you do have to lift it, make sure you don't do any twisting or tossing the snow to the sides.  Instead, turn your whole body, bend at your knees and use your abdominal and leg muscles - not your back muscles - and step into the direction where you are throwing the snow forward. Remove the snow at your pace; do not rush so you can avoid over exertion. Keep your feet stable on the ground and stay balanced you may want to apply sand under to create some traction. To avoid over exertion, take frequent breaks and drink plenty of fluids, preferably water, stay away from coffee and NO smoking.

Through preparation, proper breathing and using the safe ergonomic techniques while shovelling snow, you can avoid unwanted strain and stress to your body and avoid back injuries. Have a happy and safe winter and healthy new year.

How does this treatment work?
We deliver a carefully focused beam of UVB light on the psoriasis affected skin only; healthy skin is not affected. The laser simulates natural UVB rays similar to sunlight.  As you know, your psoriasis improves with sun exposure, but excess sun exposure is not good for normal skin.  Our treatment is directed at the problem skin only, thus avoiding the risk of excess exposure to other areas.  Our treatment will also likely eliminate the need for daily topical treatment with steroids which, over the long term, can also cause problems. 

This treatment is covered by most insurance plans including but not limited to Medicare, BlueCross/BlueShield, Tufts Health Plan, Harvard Pilgrim, and United Healthcare. 

To find out more or to schedule an appointment…
If you are interested in learning more about the treatment, please call our office at (781) 235-5200 x 7502 and ask for Kim to make an introductory appointment with Dr. Justin Groode, MD., a board certified Family Medicine physician with a special interest in Dermatology. During this visit, we will review your medical history, determine if there are any contraindications to your receiving this treatment and then set up a series of treatment visits.

Did you know…
 

• Psoriasis is the most prevalent autoimmune disease in the US
• According to current statistics, as many as 7.5 Americans have psoriasis – that’s approximately 2.2 percent of the population
• Psoriasis is not a cosmetic problem. 
• Nearly 60 percent of people with psoriasis consider it to be a major concern in their everyday lives.
• Psoriasis often appears between the ages of 15 and 25 but can develop at any age.

Tips for Psoriasis Care as the Weather Gets Colder

Although every season provides its own unique set of challenges for psoriasis patients, the colder months prove to be more severe with respect to flare-ups. With painless XTRAC® Excimer Laser treatments, psoriasis patients can receive relief from cold weather flare-ups.
   
Here are a few triggers and tips, for psoriasis care during the colder weather:

1. Less Access to Sunlight: Exposure to ultraviolet light is a key factor in clearing psoriasis symptoms. Since colder months mean less access to sunlight, psoriasis sufferers often see an increase in flare-ups during this time of year. However, psoriasis patients receive just the right amount of ultraviolet light during the dark days of fall and winter with targeted phototherapy treatments using the XTRAC Excimer Laser.
2. Bacteria Exposure: Bacterial infections, such as astreptococcal infection (strep throat), are common triggers of psoriasis flare up. Certain medications including steroids that often treat winter viruses can also cause an increase in psoriasis irritation. To prevent flare-ups, try to steer clear of those with colds and infections that can be easily transmitted. Follow the typical cold/flu season guidelines of washing hands frequently and not shaking hands with others that appear to be sick.
3. Wool Clothing: The texture of wool and certain synthetic fabrics rubbing up against the skin is a common stimulus for psoriasis irritation. Layering with cotton underneath wool will decrease irritation and make flare ups less likely.
4. Stress: Physical and mental stress is another contributor to an increase in irritation from psoriasis. Autumn is the gateway to stressful events such as going back to school and the busy holiday season. Take some time to relax and incorporate yoga or meditation into your routine.
Source - XTRAC® Excimer Laser (www.XTRACLaser.com)