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RECIPE OF THE MONTH:
Summer Salad with Mint
*2 large cucumbers - halved lengthwise, seeded and sliced
*1/3 cup red wine vinegar
*1 tablespoon raw sugar (or stevia equivalent)
*1 teaspoon salt
*3 large tomatoes, seeded and coarsely chopped
*2/3 cup coarsely chopped red onion
*1/2 cup chopped fresh mint leaves
*3 tablespoons olive oil
*salt and pepper to taste
In a large bowl, toss together the cucumbers, vinegar, sugar and salt. Let stand at room temperature for an hour, stirring occasionally.
Add tomatoes, onion, mint and oil to cu
cumbers and toss to blend. Season to taste with salt and pepper.
* recipe adapted from
Dr. Adam Tice
Dr. Judith Thompson
Dr. Katie Swedrock
Dr. Eli Camp
Dr. Jennifer Southard
Dr. Dawn Dalili
|The Six Principles of Naturopathic
First Do No Harm
Power of Nature
Doctor as Teacher
Treat the Cause
Dr. Jennifer Southard
How to raise a healthy, happy conscious child. Dr. Jennifer Southard will offer basic information to help guide and support women in all chapters of parenthood including preconception, pregnancy, lactation, baby and child-care. Along with this presentation, most of the time will be saved Q & A Session where you get to ask Dr. Southard specific questions that apply to your family. Learn more about an organic and sustainable way of parenting.
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This newsletter discusses how to picnic for better health, the healing power of raw foods, vitamin E, health benefits of peppermint and the benefit of working with a nutritional counselor.
The most important thing you can do to ensure that you have the option to choose a Naturopathic Doctor as your health care provider is to tell your legislator that you would like him or her to help bring a licensing law for NDs to FL. The next most important step to see this happen is for you to join our Association. For more information, please visit www.FNPA.org.
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Picnic Your Way to Better Health
Picnics are a great way to enjoy the fresh air and sunshine of summer, while indulging in local in-season produce. Here are 6 ways to improve your health this summer while enjoying a picnic.
1. Mother Nature Boosts Mood. A study published in 2010 showed that as little as 5 minutes of outdoor activity in the beauty of mother nature boosted the mood and self-esteem of men and women of all age groups. So walk to a park, garden, or other natural setting to set up your picnic.
2. Take a Breath of Fresh Air. While you are out surrounded by nature, make sure to take some slow, deep breaths and appreciate being in the moment. By slowing your breath to a steady, deep rhythm, you can increase feelings of joy and wellbeing.
3. Eat Local Produce. To prepare for your picnic, go to the local farmers market to pick up some fresh, locally-grown, organic produce. In-season produce will have traveled shorter distances from farm to table, making it more nutrient rich. It will also have been allowed to ripen on the vine longer, increasing its levels of nutrients such as Vitamin C.
4. Eating in Full Color. Fill your picnic basket up with the colors of the rainbow. Each color has its own blend of phytochemicals in the form of antioxidants, flavonoids, phytonutrients and more. So, eating a spectrum of colorful produce will help give your body healing and vital nutrients. Some great picnic foods are: carrot sticks, apple wedges, purple grapes, melons, celery sticks, and cherry tomatoes.
5. Lean into the Protein. A picnic is a great time to get in some lean proteins, which are essential building blocks for muscles and tissue regeneration. Lean protein consists of poultry, fish, nuts and seeds. Some picnic protein ideas are chicken salad, chicken kabobs, grilled or canned salmon, trail mix, or roasted almonds.
6. Friends and Family as Medicine. Research has shown that social connection, strong relationships and healthy family ties have a stress-relieving effect on the body as well as increasing long term health. Picnics are a great way to spend time with loved ones. Bring along games to encourage play and interaction like croquet, Frisbee, horse shoes, jump ropes or hula hoops. Not only will it be fun, it will help increase your cardiovascular health.
- Barton J & Pretty J (2010). What is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis. Environmental Science & Technology.
- Firth, Kathleen. (2007).Is Local More Nutritious? Harvard Center for Health and the Global Environment. http://chge.med.harvard.edu/sites/default/files/resources/local_nutrition.pdf (accessed June 26, 2012).
- Philippot, P., Chapelle, G., & Blairy, S. (2002). Respiratory feedback in the generation of emotion. Cognition and Emotion, 16, 605-627.
- Szalavitz, Maia. Friends (and Family) Are the Best Medicine. Psychology Today. http://www.psychologytoday.com/blog/born-love/201007/friends-and-family-are-the-best-medicine (accessed June 26, 2012).
- What are Photochemicals? Fruits and Veggies More Matters. http://www.fruitsandveggiesmorematters.org/what-are-phytochemicals (accessed June 26, 2012).
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Consuming raw foods can be an excellent way to increase your nutritional intake. The heat used during cooking can destroy healthy nutrients in food such as the cancer-fighting sulforaphanes found in Kale or Vitamin C found in many vegetables. However, it is a myth that all foods should be eaten raw. Tomatoes, for example, become 3 to 4 times more lycopene-rich after they are cooked. Nuts are another food group that need preparation to become more nutrient rich. Soaking and germinating legumes such as mung beans or cashews helps make the enzymes and nutrients more absorbable in your body by helping to break down the fiber casing that protects the nutrients. It is a good idea to consult with your healthcare practitioner about what foods are best consumed raw. Kidney beans, for example, should never be eaten raw. Other precautions when eating a raw food diet includes eating produce that has been treated with pesticides, or consuming high-sugar fruits and fruit juices if you have blood glucose regulation problems as with diabetes. A good rule of thumb is to eat a rainbow of colors when consuming produce. This will help ensure you get the full spectrum of healthy phytochemicals. If you decide to eat a 100% raw food diet, it is critical to seek the input of a licensed and experienced nutritionist or Naturopathic Doctor to make sure you are meeting all your nutritional needs.
- Wong, Cathy (2012). Raw Food Diet. About.com. http://altmedicine.about.com/od/popularhealthdiets/a/Raw_Food.htm (accessed June 27, 2012).
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Vitamin E is a fat soluble cluster of compounds that comes in eight different forms, all of which are essential to the overall health of your body. One of its major functions in the body is as an antioxidant, which helps protect your cells from the damage caused by free radicals. Vitamin E is also responsible for immune function, skin health, cell signaling and regulation of gene expression. Research has shown Vitamin E can help improve Diabetes, and protect against bladder cancer.
The best way to increase your levels of Vitamin E is to eat more vitamin rich foods. Oils such as wheat germ, sunflower, and safflower, nuts such as almonds, hazelnuts, and peanuts, and vegetables such as tomatoes and spinach all contain high-levels of Vitamin E. This food-based Vitamin E is better for the body than supplementation because it contains all eight forms of the vitamin. If you are going to consume your Vitamin E through food, make sure to eat the nuts and leafy greens raw. Heat can kill up to 2/3 of the available vitamins and nutrients.
Sometimes your Naturopathic Doctor may want you to add additional supplementation to your diet. If this is the case, look for supplements that contain mixed tocopherols and tocotrienols. Some of the best supplements will also have gamma-tocopherol. Because Vitamin E is fat soluble, doses at too high of a level can be toxic. For an average adult, levels should not exceed 1000 mg. Because Vitamin E can effect blood coagulation, it should not be taken before surgery. And, as with any supplementation, it is important to consult with your physician.
- United States Department of Agriculture, Agricultural Research Service: USDA Nutrient Database for Standard Reference, Release 13, 1999.
- Mindell E. Earl Mindell's Supplement Bible. Mindell paperback, 1998:20.
- Bjelakovic G, Nikolova D, Gluud LL, Simonetti RG, Gluud C. Mortality in randomized trials of antioxidant supplements for primary and secondary prevention: systematic review and meta-analysis. JAMA 2007;297:842-57.
- Sen CK, Khanna S, Roy S. Tocotrienols: vitamin E beyond tocopherols. Life Sci 2006;78:2088-98.
- Wu X, Radcliffe J. Papers on alpha-tocopherol intake and bladder cancer risk. presented at the annual meeting of the American Association of Cancer Research, held in Orlando, FL, May 23, 2004.
- Supplement Fact Sheet: Vitamin E http://ods.od.nih.gov/factsheets/vitamine.asp Retrieved September 3, 2010.
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Peppermint is a potent herb that is a good source of Vitamin A, Manganese and Vitamin C. Clinical research shows that is can be used as a digestive aid. The compounds in peppermint have a calming effect on smooth muscles such as the intestines, which can sooth spasms that aggravate Irritable Bowel Syndrome and cause indigestion. The phytonutrients have also been shown to inhibit cancer growth in pancreatic, mammary, and liver cells. Peppermint oil has antimicrobial properties that can be used to fight bacteria strains such as salmonella and MRSA. It is best to consume mint fresh from the leaves. Skip the dry form of the herb such as those found in teas, and instead choose fresh sprigs from the local farmers market or your own garden that are vivid green with no yellow or brown spots on the leaves. To incorporate more peppermint in your diet try:
- sipping hot tea made from the leaves
- add a few sprigs to your sun tea or seltzer water
- freeze into ice cubes to add flavor to your water
- enhance your fresh fruit salads with crushed mint
- add to soups or gazpachos
- chew on the leaves like gum
- make some homemade peppermint ice cream
- Edris AE, Farrag ES. Antifungal activity of peppermint and sweet basil essential oils and their major aroma constituents on some plant pathogenic fungi from the vapor phase. Nahrung 2003 Apr; 47(2):117-21. 2003.
- Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton Encyclopedia. Pegus Press, Clovis, California. 1983.
- Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.
- Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York. 1996.
- Grieve M. A Modern Herbal. Dover Publications, New York. 1971.
- Peppermint. The World's Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=102 (accessed June 27, 2012).
- Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.
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Nutritional counseling is a type of health assessment that looks at your diet and lifestyle to determine if you are meeting your vitamin and mineral needs. Current research is showing that improved nutrition can benefit almost every chronic health condition from heart disease to diabetes. Vitamin E, for example, has been shown to help bladder cancer and is more effective when consumed through food rather than supplementation. Diabetes is another condition that can be strongly impacted by diet and nutritional intake. Nutritional counseling will help you determine if you are meeting your basic nutritional needs, and assess where you may need to increase your nutritional intake based on your individual picture of health.
Some nutritional counselors may use lab tests to determine your nutrition levels such as blood tests, hair analysis, and food allergy testing. It is important to seek the help of a qualified healthcare professional. Having a certification in nutritional counseling may not be enough to ensure you are working with an experienced professional based on the licensing laws of individual states. Look for professionals that have attended a four-year accredited Naturopathic Medical School, have a Masters or PhD in nutrition, have an integrative medical degree, or are licensed Nutritionists.
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We are looking ahead to meeting with our local state legislators, building relationships with community leaders and helping keep our neighbors healthy.
Join a local ND on a visit to your representative's office! It is an exciting event that helps you take full advantage of being an active participant in your community.
Want to help fund raise? Let us know what you are interested in!
We appreciate your support in making Naturopathic Medicine available to all of FL.
Judith Thompson, ND
FNPA VP & Legislative Chair
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Florida Naturopathic Physicians Association