More Smoothies

Dr. Victor Sierpina

Dr. Victor Sierpina

Smoothies are a great way to start your day and start your way toward getting the recommended 5 to 10 servings of fruits and vegetables (shoot for 30 percent fruits, 70 percent vegetables) we ought to consume daily for optimal health. So many of my patients and even our medical students eat less than that. It isn’t always convenient to have fresh fruits or vegetables around. Frozen produce works well though and keeping blueberries, spinach, mixed berries, tropical fruit mix, peaches, and the like in the freezer is a good way to ensure you always have plenty of superfoods around.

Here is one recipe, though you can play around with variations if you wish:

  1. Rinse a bunch of kale, about as much as you can grasp in one hand and put it in the blender or food processor
  2. Add some fresh spinach if you wish
  3. Put in one or two fresh avocados
  4. Squeeze in the juice of one or two lemons
  5. Add a couple scoops of whey or soy protein powder
  6. For extra flavor add some slices of turmeric root, ginger root, and/or a couple of garlic cloves
  7. Pour in sufficient organic apple juice to bring everything into a solution
  8. Blend and watch the amazing healthful Kelly Green colors arrive.

A cup of this is like 3 servings of veggies and fruit to start your day. In other words, a salad in a smoothie! Enjoy.

Here’s a fruit smoothie I have shared before but is back by popular demand:

  • 1 cup of frozen or fresh blueberries
  • 1 cup of cut mango, nectarine, peach, berries, or any fruit of your choice
  • 1 scoop of whey protein powder or soy protein powder
  • 1 scoop of ground flaxseed
  • High pulp orange juice
  • Blend to consistency desired

For a few more easy ways to get your daily fruits and veggies in, try any of the following: Continue reading

The birth of Ebola

Drs. Norbert Herzog & David Niesel

Drs. Norbert Herzog & David Niesel

Medical Discovery News

For most Americans, the Ebola scare seems to have come and gone, but that doesn’t mean the outbreak is over in Africa or that we’ve seen the last of the virus, especially considering its history. Scientists believed that Ebola is relatively new as far as viruses go — only 10,000 years old. However, ancient animal bones show that Ebola appeared between 16 million and 23 million years ago, perhaps even earlier.

The Ebola virus was discovered in 1976 during two outbreaks in what was then called Northern Zaire (now the Democratic Republic of the Congo) and southern Sudan. The outbreaks were actually caused by two different strains of the Ebola virus named Zaire and Sudan, with 90 and 50 percent mortality rates respectively. Since then, three other strains have been identified: Tai Forest, Bundibugyo, and Reston, which is the only one that doesn’t affect people. Overall, there have been 27 outbreaks, but the current outbreak that started in March 2014 is by far the worst, infecting almost 25,000 people and killing over 10,000, thereby making it the world’s first Ebola epidemic. Continue reading

Participate in your own nutritional good health

Dr. Victor Sierpina

Dr. Victor Sierpina

Perhaps no other topic is so widely debated, discussed, and as confusing as nutrition. One study confounds another. Long held sacred cows like cholesterol management in diet, eating eggs, artificial sweeteners, and so on seem to be slaughtered daily in the media and scientific journals. Daytime food shows have been so popular as we love to talk about, shop for, cook, and, of course, eat food. They often add to the noise and disinformation about nutrition and health. Nonetheless, they are closely watched as eating is the very human thing we all do. Once we have enough food to survive, we hope to make the right food choices to thrive.

We are increasingly discovering that food is more than calories. It is information. Our choice of foods alters our microbiome, the critically important bacteria in our gut. These affect everything from obesity, diabetes, heart disease, joint or other systemic inflammation, and even may be related to neurological conditions like Alzheimers’ disease and autism.

Genetics, long thought to be so crucial in our health is no longer destiny. It turns out that food we eat and the exercise we do alter the expression of genes we are born with. This process, called epigenetics, produces measurable and large outcome changes in our health destiny. Family history no longer needs to be a fate to await and endure but an inspiration to eat well, be active, and be cured. Continue reading

Marijuana use in teens is unhealthy

Drs. Norbert Herzog & David Niesel

Drs. Norbert Herzog & David Niesel

MEDICAL DISCOVERY NEWS

It is now legal to use marijuana (recreationally and/or medically) in more than 20 states and the District of Columbia, and as more places debate legalizing the substance, more people are asking about its consequences on human health. There are many myths and misconceptions out there, but this is what science has to say about the subject.

As with all substances, the health effects depend on the potency, amount and a person’s age. An independent scientific committee in the United Kingdom evaluated how harmful various drugs were based on 16 criteria and ranked heroin, crack cocaine and methamphetamine as the most harmful drugs to individuals using them, and ranked alcohol, heroin, and crack cocaine as the drugs that cause the most harm to others. Marijuana ranks eighth, with slightly more than one-quarter the harm of alcohol.

Short-term use is associated with impaired short-term memory, making it difficult to learn and retain information while under the influence. Short-term use also can impair motor coordination, interfering with tasks such as driving. The overall risk of an accident doubles if a person drives soon after using marijuana. In comparison, those with blood alcohol levels above the legal limit are five times more likely to have an accident, and the combination of alcohol and marijuana is higher than either one alone. Continue reading

The bright side of black death

Drs. Norbert Herzog & David Niesel

Drs. Norbert Herzog & David Niesel

Medical Discovery News

It’s easy to think that nothing good could come from a disease that killed millions of people. But Dr. Pat Shipman, an anthropologist at Pennsylvania State University, disputed that notion in his recent article in “American Scientist,” where he suggested the Black Death that ravaged Europe in the Middle Ages may have resulted in some positive effects on the human population. Considering that we are in the midst another significant plague (the Ebola virus in West Africa), we could certainly use more information about the role of pandemics on human populations.

The Black Death or Bubonic plague started in the mid-1300s and was caused by a bacterium called Yersinia pestis, which typically enters the body through the bite of a flea. Once inside, the bacterium concentrates in our lymph glands, which swell as the bacteria grow and overwhelm the immune system, and the swollen glands, called buboes, turn black. The bacteria can make their way to the lungs and are then expelled by coughing, which infects others who breathe in the bacteria. The rapid spread of the infection and high mortality rates wiped out entire villages, causing not only death from disease but starvation as crops were not planted or harvested. It killed somewhere between 100 million to 200 million people in Europe alone, which was one-third to one-half of the entire continent’s population at the time. The plague originated in the Far East and spread due to improved trade routes between these two parts of the world. Continue reading

More information about acupressure and its effects

Dr. Victor Sierpina

Dr. Victor Sierpina

After last week’s column about tapping on your acupressure points to bring energy and balance to sports and other performance, I received an unusually large number of enthusiastic comments. So, I thought I’d follow up with a more general coverage of acupressure.

I also wanted to offer a clarification that some of my readers brought to my attention this week. Tapping is done bilaterally over the paired meridians on the face and body points except when the point is in the midline, above and below mouth, and on the sternum. The index and middle finger are used to tap firmly a half dozen times or more over each point. The diagram last week showed only one point per side on the face so I have brought a revised one this week, and also one of the hand points. Tapping can be done on either or both hand points less obtrusively. Again, if tapping isn’t your thing, you can apply pressure over the points while taking a deep breath or two for the same benefits. For those of you that missed the article, you can look back on the GDN website or get a detailed overview by getting a copy of Coach Greg Warburton’s easy to read paperback, Winning System from Amazon. Continue reading

Chocolate’s flavonols good for the mind

Drs. Norbert Herzog & David Niesel

Drs. Norbert Herzog & David Niesel

Peanuts creator Charles Schulz once said, “All you need is love. But a little chocolate now and then doesn’t hurt.” New research shows he might be right. In one study, certain compounds in cocoa called flavonols reversed age-related memory problems.

Flavonols, found in a variety of plants, are potent antioxidants that help cells in the body deal with free radicals. Free radicals arise from normal cellular processes, as well as from exposure to environmental contaminants, especially cigarette smoke. Unless your body gets rid of free radicals, they can damage proteins, lipids and even your genetic information. You can get flavonols from tea, red wine, berries, cocoa and chocolate. Flavonols are what give cocoa that strong, bitter and pungent taste. Continue reading

Tapping into your inner energy

Dr. Victor Sierpina

Dr. Victor Sierpina

Some years ago, I was introduced to the Emotional Freedom Technique. At the time, it seemed a little strange to me so I put it aside. Lately though, my interest has been reawakened through a new approach to using it for sports psychology.

EFT is a simple method of helping us notice our disturbed feelings, problems with performance, anxieties, negative expectations, and so on. It is a tool for releasing and replacing them through a process of physical and mental exercises. Once they are cleared, we can be free to affirm a new, positive experience. Such a process can be used not only for improving performance in sports, but in any endeavor such as school, work, public speaking, before a business presentation, or anytime the stakes are high and your confidence is shaky. It is essential to be truthful with ourselves about the nature of our feelings, to breathe deeply during the process, and to carefully monitor our inner self-talk, avoiding negative, distorted, or unhelpful verbiage. Continue reading

Declining sense of smell a signal of death

Drs. Norbert Herzog & David Niesel

Drs. Norbert Herzog & David Niesel

Medical Discovery News

This may be a Debbie Downer question, but can you guess what condition is most indicative of a person’s imminent demise? It turns out that the strongest predictor of impending death is not cancer, stroke, heart attack, diabetes or emphysema, but a person’s declining sense of smell.

Scientists at the University of Chicago have revealed that the loss of the sense of smell, officially called olfactory dysfunction, is a significant forecaster of death in older Americans. In this study, 3,005 people aged 57-85 were asked to identify five common scents: peppermint, fish, rose, leather and orange. Five years later, the health of the same people was evaluated.

As this was an older population, some of the subjects died before the study contacted them again. The surprise was that almost 40 percent of those who died had failed the scent test, identifying only one or none correctly. Anosmia is the technical term for complete loss of the ability to smell, while hyponosmia is the significant (but not total) loss of smell. The mortality rate for those with anosmia was four times higher than for those with normal smell. Those who were hyponosmic had an intermediate mortality compared to normal individuals. So being either anosmic or hyponosmic is associated with an increase in a person’s mortality. And because of the limited length of this study and the relatively small group examined, the effect on mortality is probably underestimated. Continue reading

LOL-Laughing Out Loud

Dr. Victor Sierpina

Dr. Victor Sierpina

“Laughing is the shortest distance between two people.” Victor Borge, actor. Have you noticed how a heartfelt laugh can fill a room like liquid sunshine. A friend of mine is instantly recognized in a room by his loud and infectious laugh. Everyone can quickly tell when he is at the gym or other social setting by the sound of his cheerful laugh. Like the recently deceased Tom Magliozzi of Car Talk fame whose signature laugh on the radio show made even the most tense people smile, my buddy’s easy and natural outbursts of laughing out loud just bring joy to those around him. My little granddaughter Serenity, now nearly seven, can be sitting quietly with us in a room and for no apparent reason, burst into giggles and then uproarious laughter. No matter how bad we might feel at that moment, it is like a switch is turned on by the sound of laughter to bring warmth and pleasure into our lives.

Other kinds of outbursts may have the opposite effect. Researchers at Duke University Medical Center have shown that anger can kill. For those at higher risk of heart disease in particular, bursts of anger can bring on a heart attack or stroke. Continue reading