Understanding whole foods

As a naturopathic physician, I know that nutrition is a foundation of health. Because of this, I encourage my patients to make whole foods the basis of their diets. Whole food is food in its natural state. It is unprocessed, unrefined and does not contain added ingredients such as sugar, salt, vitamins or fat. However, just because a food is whole does not mean it is organic, pesticide-free or locally grown (and vice versa). What it does mean is that the food contains a whole host of nutrients that the body can use to enhance health.

Examples of whole foods include:

• Whole grains
• Beans and legumes
• Nuts, seeds and berries
• Brown rice and wild rice
• Herbs (such as basil, rosemary and others)
• Eggs
• Fish
• Shrimp, lobster and crabs
• Chicken, pork and beef

Processed and refined foods, in contrast, have lost many of their healthy nutrients during the manufacturing process. White flour and rice are two common examples. In the refining process, they lose their germ and bran, which takes away many of their nutrients. At the same time other components – such as sugar and fat – are often added.

Whole food benefits:

• Take longer to digest, meaning more nutrients are absorbed in your body.
• Have a higher fiber content which helps to regulate your blood sugar
• Allow healthy bacteria to grow in your intestines, which helps get rid of disease-producing bacteria
• Have strong antioxidant properties which may help to protect the body from developing cancer and from cancer recurrence. Source.
• Provide the best source for vitamins and minerals As an added bonus, foods in their whole state are usually less expensive than processed foods. However, they can take longer to prepare.

Remember, make changes that you are comfortable with; otherwise you won’t stick with them. As long as you are striving to decrease the amount of processed foods and increase the amount of whole foods, you’re on the right track.

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Yoga decreases stress for patients undergoing radiation therapy

A recent study by MD Anderson in Texas revealed that patients undergoing treatment for breast cancer benefit from participating in the practice of yoga.

Here are the facts:

• 163 women
• Average age = 52 years
• Diagnosed with breast cancer ranging from early onset to stage three
• Actively undergoing radiation therapy

Each woman was randomly assigned to one of three groups:

• Yoga: one-hour sessions, three times a week during six-weeks of radiation therapy
• Simple stretching: one-hour sessions, three times a week during six-weeks of radiation therapy
• No instruction in either

One month after each woman completed radiation therapy she was asked to report on her health and well-being. The same questions were asked three and six months after therapy. In addition, each woman was tested to measure heart functions and stress hormone levels.

Both the women in the yoga and stretching groups reported less fatigue than the non-exercise group.

Additionally, the women who studied yoga during their six-week radiation therapy reported, “greater benefits to physical functioning and general health and were more likely to perceive positive life changes from their cancer experience than either [group]” Source. 

The yoga group also benefited from a steep decline throughout the day in the stress hormone cortisol. Why does this matter? An increase in cortisol prepares your body for potential flight or fight from danger; it is released during times of stress, and its benefits are only for short term release. Extensive release of cortisol for prolonged periods of time can result in alteration of bodily functions, impairment of the immune system, and alterations in the reproductive systems. (see “What is yoga and how can it help me”)

At Providence Regional Cancer System we believe strongly in the healing power of yoga, which is why it is part of our integrative cancer care program. “Participants of our yoga classes continue to sign up session after session, and continually tell us that it is the highlight of their week. It offers not only relaxation, toning and strengthening, but a sense of community as well,” Rosemary Spyhalsky, nurse coordinator of Providence Integrative Cancer Care.

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A few guiding principles around food …

As a naturopathic physician one of the most common questions I get from my patients is, “What do you eat at home?”

Instead of sharing what I specifically eat, I think it’s more important to share the guiding principles I follow when feeding my family and myself.

First, the majority of my diet consists of whole foods. This doesn’t mean you have to shop at a specialty store to find them. Whole food is food in its natural state, and it contains a whole host of nutrients that the body can use to enhance health. If you can’t picture the food in nature, chances are there is a significant portion of it that’s not real food. (Have you ever seen a Twinkie tree or a TV dinner plant?)

In contrast to whole foods, processed and refined foods lose many of their healthy nutrients during the manufacturing process. Additionally, other components – such as sugar and fat – are often added.

Second, I try to get my basic vitamins and minerals from my diet, not from a supplement. That’s not to say that supplements are bad, because many can be useful and therapeutic. However, supplements cannot replace the vitamins and minerals found in a nutritious diet.

Finally, I make sure to get the appropriate amount of calories. I tell my patients all the time, your body needs calories to function – especially if you’re undergoing treatment for cancer and you need to keep your strength up.

• Eat a well-balanced diet. Your diet should include:
  - Whole foods
  - Plenty of vegetables (6-8 servings) and fruits (2-3 servings)
  - A variety of grains, beans, nuts and seeds
  - Protein spread throughout the day (not all in one meal)
• Your diet should not include:
  - Fast food, junk food, soda pop and any foods high in refined sugar/simple carbohydrates
  - A lot of bread—shoot for no more than one serving daily (this includes pastries, pasta and potatoes)
  - A lot of alcohol—limit your intake to no more than 3-4 drinks per week

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Have you considered acupuncture?

You’ve seen it in the news, you’ve seen it on television, you may even know someone who knows someone who’s done it. What is it? Acupuncture.

And while it’s still relatively new in the U.S. (only about 200 years) it’s been used for thousands of years as part of Traditional Chinese Medicine (TCM).

So why should you try it?
I have personally treated patients diagnosed with cancer for:

• Nausea and vomiting
• Aches and pains
• Anxiety
• I have also been able to use acupuncture to help the newly diagnosed with insomnia and other sleep disorders.

But what really happens? Doesn’t it hurt?
Acupuncture is based on the idea that energy (qi) flows in channels (formally called meridians) through our bodies. TCM believes that qi, made up of two forces, yin and yang, can affect your spiritual, emotional, mental and physical condition “Yin and yang are opposite forces that work together to form a whole. The forces of yin and yang depend on each other and are made from each other in an unending cycle, such as hot and cold, day and night, and health and disease. Nothing is ever all yin or all yang, both exist in all things, including people. Many of the major organs of the body are believed to be yin-yang pairs that must be in balance to be healthy. When a person's yin and yang are not in balance, qi can become blocked. Blocked qi causes pain, illness, or other health problems.” Source.

Acupuncture needles are inserted at specific regions to access the qi. The biggest misconception is that an acupuncture needle is a normal needle … it’s not. The needles are about the size of a strand of hair, so small that instead of actually piercing the skin they just push apart the skin cells. Many of my patients report a soothing sensation as the treatment unfolds.

Does acupuncture really work?
In 1976 the FDA approved the acupuncture needle as a medical device. It’s important to note that acupuncture is meant to supplement your cancer treatment, not replace it. The best medicine is the type that’s going to work for you and, hopefully, improve your quality of life. Many people shy away from acupuncture because of the association of pain with needles. If you are suffering from any of the symptoms mentioned in this article I encourage you to give acupuncture a chance. For more information visit the Providence Integrative Cancer Care Website.

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4 obstacles to yoga defeated

The therapeutic benefits of yoga often take a back-seat to the obstacles we’ve set up in our mind. I often hear from students that they were scared to start doing yoga but now that they’ve started they couldn’t be happier with their personal growth.

Here are answers to some of the most common concerns I hear:

I’m not flexible.
Many people wrongly believe that you have to be flexible to begin doing yoga. The truth is you’re actually the perfect candidate for yoga. Yoga treats inflexibility in a natural and calming way.

I’m embarrassed.
Our yoga studio is a non-competitive, non-judgmental environment. You can wear whatever you want to class and if you’re still worried don’t be. Most yoga is done with our eyes closed. You’ll enjoy focusing inward on how your body feels with less emphasis on how you look.

It’s forbidden by my religion.
Some people have the misconception that yoga is a religion. It’s not. Yoga is a practice of self care. It is the application of Western medical science influenced by Eastern philosophy. Yoga is not trying to recruit you or change your beliefs. All people from all religions are welcome to attend, remember, yoga is non-judgmental.

It’s too expensive.
I can only speak for my studio but at Wild Grace Arts we offer many payment options which you can view on our website: http://www.wildgracearts.com/. It’s true that yoga does cost money, but I feel, when you consider the benefits, the cost becomes less important. Yoga is an investment in your health. A small price to pay for preventing stress related illness. You may find that after you have come to a few classes it’s something you want to do on your own, in which case we offer a cd that you can play for a similar “in-class” relaxation experience (call 360.754.3983 if you are interested in purchasing).

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