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Mar 31, 2014

Herb Salmon

  • 4 salmon fillets, about 6oz. each
  •  4 tablespoons fresh lemon juice (divided)
  • Celtic Sea Salt and ground pepper
  • ½ cup Dijon mustard
  • 1 teaspoon olive oil
  • 3 tablespoons chopped fresh dill
  •  3 tablespoons chopped fresh basil

Heat broiler with rack 4 inches from the heat.  Rinse salmon and pat dry with paper towels.  Place salmon on a broiler pan and drizzle 2 tablespoons of lemon juice over the top.  Season with salt and pepper.  Broil until salmon is just cooked but still moist, 8 to 9 minutes.  Remove the salmon’s skin.  In a medium bowl, stir together the mustard, remaining 2 tablespoons lemon juice, oil, dill, and basil.  Spoon the sauce over the salmon and serve immediately. 

Delicious Homemade Salad Dressing Recipes

Garlic Flax Oil Dressing

·         2 cloves organic garlic
·         1/8 teaspoon Celtic Sea Salt
·         Juice from half of a freshly squeezed lemon
·         1/3 cup flax oil

Mash garlic cloves with salt.  Squeeze lemon juice into the mixture.  Taste.  If needed, add more salt, garlic, or juice. Add flax oil.

Apple-Cider Vinaigrette

·         3 tablespoons organic apple-cider vinegar
·         ½ cup extra-virgin olive oil
·         1 teaspoon oregano
·         ¼ teaspoon Celtic Sea Salt
·         1/8 teaspoon freshly ground pepper

Mix all ingredients together and refrigerate in a sealed container.  Let dressing sit at room temperature for a few minutes before using. 

Mar 28, 2014

Medical Marijuana May Improve MS Symptoms

According to new research, Medical marijuana may relieve some symptoms in people with multiple sclerosis (MS)

Marijuana, hemp, and cannabis are common names for plants of the genus Cannabis.  The term “hemp” is used for Cannabis plants that are grown for nondrug use, such as Cannabis sativa.  Cannabis indica has poor fiber quality and is used to make drugs for recreation and medicine. The major differences between the two are appearance and the amount of delta-9-tetrahydrocannabino (THC), the active ingredient of marijuana.   Marijuana has been studied for the relief of MS symptoms such as nerve pain, muscle spasms, and urinary disorders.  The active ingredients have effects on the central nervous system and immune cells.

In a new study, researchers conducted a comprehensive search for complementary and alternative medicine (CAM) treatments with potential benefits in MS patients.  The researchers found that most of the therapies reviewed provided little benefit.  However, it was found that taking cannabis extract by mouth or through a spray might reduce spasms or pain.  It is hypothesized that the THC may provide relief for these symptoms.  

The authors noted that patients should be made aware that these treatments are likely ineffective in the short term, but may provide long-term relief.  In addition to marijuana, there is also evidence that magnet therapy may relieve fatigue but not depression symptoms associated with the disease.

For more information about marijuana, please visit Natural Standard’s Foods, Herbs and Supplements database. 

Beet Orange Salad with Citrus Vinaigrette


  • 1 tablespoon fresh lemon juice
  • 2 teaspoons balsamic vinegar
  • 1/2 teaspoon Celtic Sea Salt
  • Freshly ground black pepper
  • 1 tablespoon extra-virgin olive oil
  • 1 large navel orange
  • 8 large Boston lettuce leaves
  • 1-2 tablespoons diced red onion
  • 1/4 cup fresh orange juice

Arrange beets in one layer in steamer.  Cover tightly and set pot over high heat.  When water boils, reduce heat and simmer beets 45 minutes.  Transfer beets to plate and let cool just enough to handle.  Cut tops and root tip off beats.  With your fingers, pull and slide off beet skin.  Cut each beet crosswise into 6 slices.  Grate 2 teaspoons zest from orange and set aside.  Cut off top and bottom of orange.  Setting orange on one of its cut sides on your work surface, slice off peel in strips, letting knife follow the curve of the fruit.  Cut orange crosswise into 8 slices. 

To assemble: Line 4 salad plates with lettuce.  On each plate, arrange 6 beet slices and 2 orange slices on top of lettuce.  Sprinkle each with a quarter of onions. 

For dressing: In a small bowl, whisk together orange and lemon juices, vinegar, salt, and pepper until salt dissolves. Wisk in oil and add zest.  Spoon dressing over the salad.  Serve immediately.

Mar 26, 2014

Don’t Fear the Fat

"For 40 years now- saturated fat- found in meat, cheese and other full-fat dairy products- has been one our top nutritional demons."

As a culture, we tend to suffer from the angel-or-devil mindset when it comes to food. For 40 years now- saturated fat- found in meat, cheese and other full-fat dairy products- has been one our top nutritional demons.

The U.S Dietary Guidelines promote limitation of saturated fat because it raises the risk of heart disease.  But after decades of research, a growing number of experts are questioning this link. 

When researchers have tracked people’s saturated fat intake over time and then followed up to see whether higher intake increases the risk of heart attacks and strokes, they haven’t found a clear, consistent link.  What is now thought to be a more important indicator of risk is the ratio a person has of LDL to HDL (the good cholesterol). There’s evidence that, compared with carbohydrates, saturated fat can increase HDL and lower fat deposits in the blood called triglycerides, which, in theory, would be protective against heart disease.

Dariush Mozaffarian of the Harvard School of Public Health said, “There were definitely unintended, harmful consequences of the low-fat craze.”  The fat-free boom in the early 1990’s, resulted in many Americans supplementing a low fat diet with lots of carbohydrates. All of the calories from refined grains (fat-free bagels and low-fat cookies…) led lots of folks to gain weight.

According to Mozaffarian, a healthful diet, should include a wide variety of minimally processed, whole foods such as nuts and vegetable and olive oils (which have some saturated fat), as well as fish, fruits, vegetables and small portions of animal products such as yogurt and cheese. (Surprisingly, the health-promoting Mediterranean-style diet has about 45 percent of calories from fat, including small amounts of meat.)
So, if you're still asking the question — is saturated fat good or bad? — the answer, Mozaffarian says, depends on what you're eating instead. He points to another study that found replacing saturated fats with carbohydrates has no benefits.  Also, too many calories from any source, whether it’s fact or carbs can lead to weight gain.  And the extra weight increases the risk for heart disease. 

Mar 25, 2014

Honey Offers New Approach to Fighting Antibiotic Resistance

"The unique property of honey lies in its ability to fight infection on multiple levels, making it more difficult for bacteria to develop resistance"

Sweet, delectable honey could be the solution to and growing problem of bacterial resistance to antibiotics, researchers say.  Several studies have shown that honey inhibits the formation of biofilms, or communities of slimy-disease causing bacteria. Honey may also disrupt quorum sensing, which weakens bacterial virulence, rendering the bacteria more susceptible to conventional antibiotics. Quorum sensing is the way bacteria communicate with one another, and may be involved in the formation of biofilms.
The unique property of honey lies in its ability to fight infection on multiple levels, making it more difficult for bacteria to develop resistance.  The high sugar concentration in honey gives it an osmotic effect; it draws water from the bacterial cells, dehydrating and killing them.
Honey is effective because it is fulled with polyphenols, or antioxidants. A large number of laboratory and limited clinical studies have confirmed the broad-spectrum antibacterial, antifungal and antiviral properties of honey.
Ongoing studies are finding that honey has antioxidant properties and is an effective antibacterial. Antibacterial tests have been used to measure honey's activity against E. coli, Staphylococcus aureus and Pseudomonas aeruginosa, among others.  Additionally, standard antioxidant tests have been used to measure the level of honey’s antioxidant activity.  

The above story is based on materials provided by American Chemical Society (ACS).

Mar 21, 2014

Environmental Toxins Increase Parkinson’s Risk

Ambient levels of pesticides combine with genetics to increase Parkinson’s disease risk.

Pesticides have been implicated in neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease (PD) for decades. Epidemiological data consistently shows that there are higher rates of PD in farm workers, rural dwellers and those who have greater pesticide exposure.

In an on-going study called the PEG study, it was found that how one metabolizes pesticides may be more important than exposure itself.  Many other gene mutations have been found to only be relevant when both the genetic variation and exposure to pesticides is present.

Another important thing to note from the PEG study is that exposure to pesticides after 1990, is not associated with increased risk. This may be due to taking better precautionary measures in the workplace as well as at home. It may also be an artifact of the long evolution of toxic neurodegeneration. Likely, it is due to stopping the use of the most toxic ALDH2 inhibiting agent, dieldrin. In the present study, exposure to dieldrin, which is currently banned in all developed countries, raised the risk of developing PD 8-fold in those with exposures at work and home. It is hopeful that futher study will help to shed light on direct causation of PD, and that the more toxic compounds will be identified and removed completely from use. 

Mar 17, 2014

Fish Omega-3s Help Reduce Type 2 Diabetes Risk

High concentrations of serum long-chain omega-3 fatty acids may help reduce the risk of type 2 diabetes, according to a recently published Finnish study.

Type 2 diabetes is becoming increasingly widespread throughout the world, including Finland. Being over-weight is the most significant risk factor in developing the condition. Earlier research has established that weight management, exercise and high serum linoleic acid concentrations are associated with reduced risk of diabetes. 

Findings on how fish consumption or long-chain omega-3 fatty acids affect the risk of diabetes have been highly contradictory.  A protective link has mainly been observed in Asian populations, whereas a similar link has not been observed in European or U.S studies- and some studies have even linked high consumption of fish to increased risk for diabetes.

An ongoing study at the University of Eastern Finland determined the serum omega-3 fatty acid concentrations of 2,212 men between 42 and 60 years of age at the onset of the study, in 1984-89.  During a follow-up of 19.3 years, 422 men were diagnosed with type 2 diabetes.

Serum long-chain omega-3 acid concentrations were used to divide the subjects into four categories.  The risk of men with the highest serum omega-3 fatty acid concentration in devev was 33 percent lower than the risk of men with the lowest concentration.

This study reinforced the connection between fish consumption and the risk of type 2 diabetes and backs the notion that a well balanced diet should include at least two meals of fish per week, preferably fatty fish such at salmon, rainbow trout, anchovy, sardine, and mackerel. 

For more info visit

Mar 14, 2014

Too Much Sugar Leads to Heart Disease

According to a new study, high sugar consumption may increase risk for cardiovascular disease.  

Researchers used data from the National Health and Nutrition Examination Survey (involving 31,147 people with 831 deaths from heart disease) in their analysis. From 2005 to 2010, 71% of study participants consumed more than 10% of their day’s calories from added sugar; about one in 10 adults in the study consumed over 25% of calories from added sugar. 

In considering mortality, it was found that those who took in 10-25% of their daily calories from added sugar, were at greater risk of dying from heart disease than those who took in less than 10%.  If more than 25% of the day’s calories came from added sugar, the risk of dying from heart disease nearly tripled.

Mar 12, 2014

Probiotics Trigger Weight Loss in Women

"According to new data, women may experience weight-loss benefits from taking a daily probiotic."

 A recent study based on previous research showing that intestinal flora of obese individuals is different than those of a healthy weight.  Researchers hypothesized that resetting obese individuals’ flora balance with Probiotics could promote healthy bacteria and spur weight loss.

In the double-blind experiment, 125 overweight men and women were given either two capsules of
probiotic, Labctobacillus rhamnosus or a placebo daily. All the participants followed a restricted calorie diet for 12 weeks; followed by a diet designed to maintain their current weight for another 12 weeks.
After the initial 12-week period, women taking the placebo had lost an average of 5.7 pounds, while the women taking the Probiotics lost an average of 9.7 pounds. There was no difference in average weight loss for the men in the study. The reason for this is still under investigation. It may be a question of dosage, or it may be that the study period was too short.

During the maintenance period, women in the placebo group did not lose any more weight.  Those taking the Probiotics, however, lost an additional 2 plus pounds, for a total average weight loss of 11.4 pounds over 24 weeks. Additionally, the probiotic consuming women experienced a drop in the appetite-regulating hormone leptin, as well as reduction in intestinal bacteria associated with obesity. 

Mar 10, 2014

Poor Diet can Negatively Effect your Mental Health

"New research suggests that food can have a powerful influence on cognition and mental health."

For all the scrutiny over the negative effects that a bad diet has on the body, the effects that poor dietary choices have on the brain are still largely unexposed. However, new research suggests that food can have a powerful influence on cognition and mental health. Although strongly emphasized in general practice, the role of diet is commonly overlooked in mental health practice. Dr. Ramsey, who wrote The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body, advocates that diet be discussed with anyone suffering from a severe mental illness.  If a patient has certain nutrient deficiencies, it will be difficult for any medications to help until such deficiencies are treated, he explains.
A series of studies conducted at the Deakin University in Melbourne showed a poor diet to be associated with cognitive defects. In one study of 2054 Australian adolescents, a diet consisting of “junk food,” ranging from chips, cookies, pizza and soda was associated with a worsening mental health status during a 2 year period. Another study of more than 23,020 women and children in the Norwegian Mother and Child Cohort Study showed that high consumption of junk foods during pregnancy and during the first 5 years of life predicted problems such as aggression, hyperactivity, and tantrums among children.

Other research shows that children with unhealthy diets postnatally have had greater problems with externatlizing and well as internalizing problems, such as worrying, sadness, and anxiety, and that older adults are at lower risk for depression and anxiety with a better quality diet.  Furthermore, it has been found that a diet high in saturated fats and refined sugars have a very negative impact on brain proteins involved in depression-neurotrophins, which protect the brain oxidative stress and promote growth of new brain cells.

Mar 8, 2014

Spring: A Perfect Time to Detox

"A detox is a commitment of changing your diet, increasing your exercise level, drinking a lot of water, taking supplements that detoxify the liver, kidney’s, lungs, intestines and skin."

Spring is finally upon us.  We had a great season with a lot of great skiing conditions; in fact, some of the best skiing conditions in years.  Spring is a good time to clean our house from clutter and our closets by putting away the winter cloths. Spring is also a good time to clean our internal environment. The best way to clean our internal environment is through detoxification.  The environment we live in is more toxic than it was even ten years ago.  We are exposed to chemical toxins on a daily basis in our air, water and food. 

Nearly all cultures and religions have some form of purification and cleaning rituals.  In Catholicism there are rituals of fasting and dietary restrictions such as Lent and Fridays which fish is eaten.  Native Americans have a rite of passage called vision quest which involves fasting and heat treatments called sweat lodges.  Ayurvedic traditions use constitutional specific diets and cleansing called pancha karma.  Scientologists have what is called a purification rundown focusing on cleansing the mind and body.  In Europe heat treatments such as saunas, baths and steams are a commonplace.   Islamic traditions include extensive fasting for Ramadan. 

The most common environmental toxins are pesticides, solvents and heavy metals.  Of the heavy metals Mercury, Lead, Uranium and Arsenic are the most common I see in the Vail area.  New diagnoses of Multiple Chemical Sensitivity (MCS) are becoming more common.   MCH is caused by overexposure to environmental toxins resulting in an increased sensitivity to them.  These compounds are found in many chemicals, perfumes and dyes.  Our ability to detoxify the substances we encounter on a daily basis is critical to our health.  Once the detoxification system becomes overloaded, incomplete byproducts accumulate causing us to become very sensitive to the chemicals that surround us. 

Symptoms related to toxic exposure include allergies, fibromyalgia, fatigue, depression, anxiety, constipation, arthritis, headaches, autoimmune diseases such as MS and rheumatoid arthritis, chronic sinusitis, yeast infections and obesity.  

A detox is a commitment of changing your diet, increasing your exercise level, drinking a lot of water, taking supplements that detoxify the liver, kidney’s, lungs, intestines and skin.  It also includes a physical modality such as saunas , massage, yoga, craniosacral treatments, colonics etc.  Detoxification is an individualized treatment since we all have different health issues, toxic exposures and dietary needs. 

To discuss your individual needs please or set up an appointment for an individualized detox plan please call Dr. Wiancek at 970-926-7606.

Deborah Wiancek, N.D.

Mar 7, 2014

Taking Tylenol during Pregnancy Linked to Kids’ ADHD

A new study shows that the probability of a child developing attention deficit hyperactivity disorder (ADHD) symptoms demanding medication increased the most- 63 percent- when his or her mother took acetaminophen during the last two trimesters of pregnancy.  

Acetaminophen is the active ingredient in Tylenol and Panadol and is also a component of Excedrin, among other common pain relievers.

Researchers found that children of women who used acetaminophen during pregnancy were about 40 percent more likely to be diagnosed with ADHD than children of mothers who took none. The probability rose by 28 percent when acetaminophen was used in the third trimester alone. When a pregnant woman reported taking the drug in her first trimester of pregnancy only, the added risk was just 9 percent.

The study, led by Miriam Cooper of the University of Cardiff in Wales, does not establish that prenatal exposure to acetaminophen caused the observed increase in diagnosed hyperactivity disorders, prescriptions for ADHD medications, or emotional problems in children reported by parents.  Cooper stated that without more details on how acetaminophen might lay the foundations for ADHD, the findings should be interpreted cautiously.  

Mar 6, 2014

The Dirty Dozen

"There is a growing consensus in the scientific community that small doses of pesticides can significantly affect our health, especially in-utero and throughout early childhood."

Pesticides are inherently toxic substances that are designed to kill living organisms-insects, plants, and fungi that are considered to be “pests”. In humans, pesticides are known to disturb the central nervous system, the reproductive organs, and the endocrine (hormone) system in the body. Because the toxic effects of pesticides are worrisome, not well understood, or in some cases completely unstudied, shoppers are wise to minimize exposure to pesticides.

Although it's important to wash produce thoroughly before eating it, washing may not be enough to remove the chemical and pesticide residues. Your best protection is to choose organic foods whenever possible. Organic foods are not only free from toxic chemicals and genetic modification, but contain 2-5 x more nutrients than conventionally grown foods. 

If expense is an issue, at least try to buy organic versions of the most highly contaminated foods. According to the Environmental Working Group (EWG), a non-profit organization that advocates in Washington D.C. for policies to protect global and individual health, we can lower pesticide exposure by almost 90 percent simply by avoiding the top 12 most contaminated fruits and vegetables (called the “dirty dozen”). 

The Dirty Dozen (buy these organic)                                              
-Sweet Bell Peppers                                                                          
-Grapes (Imported)                                                                             
-Sweet potato

The Clean 15
-Sweet Corn
-Sweet Peas

Don't see your favorites? Get the full list at

Is it the Gluten or is it the Glyphosate?

New evidence suggests that glyphosate, the active ingredient in Roundup (one of the most commonly applied weed killers), is to blame for the rise of gluten intolerance, celiac disease and irritable bowel syndrome. A study recently published in the Journal of Interdisciplinary Toxicology by Anthony Samsel and Stephanie Seneff explains how the wide spread use of glyphosate as a crop desiccant (or drying agent) is entering our food chain and making us sick.

The application of glyphosate to wheat and barley as a desiccant was suggested as early as 1980, and its use as a drying agent 7-10 days before harvest has since become routine. It is now used on crops including rice, seeds, sugar cane, sweet potatoes, dried beans and peas, and sugar beets in addition to all grain crops. According to the Pulse Growers Association in Canada, desiccants are used by growers worldwide who are producing crops that ‘drying down’ to create uniformity of plant material at harvest.
Samsel and Seneff state that in 2004 glyphosate was used to treat 13% of the wheat in the UK and by 2006, 94% of UK growers used glyphosate on 40% of cereal and 80% of oilseed crops for weed control or harvest management. A report on glyphosate residues in food in the UK states that residues as high as 1.1 parts per million (PPM) were detected in whole wheat flour. 2.7 PPM was found in dried beans and 11PPM in dried chickpeas.
Despite numerous letters and documents submitted in protest, just last July the EPA raised the maximum allowable residues of glyphosate in our food, likely to accommodate levels already present. A study by Gasnier et al. cited evidence that glyphosate-based herbicides are endocrine disruptors in human cells.  Gasnier reported toxic effects to liver cells at 5ppm, and the first endocrine disrupting actions at .5 PPM.
Samsel and Seneff have researched known effects of glyphosate and its ability to cause disruption of gut bacteria, breakdown in the junction of the intestinal wall, depletion of vital minerals, vitamins and nutrients, and impairment of cytochrome enzymes that aid the liver in detoxification, thus multiplying the effect of other environmental toxins to which we are exposed to in increasing amounts.
A significant increase in the amount of glyphosate applied to wheat correlates with the rise of celiac disease, peritonitis, and deaths due to intestinal infection. Samsel and Seneff argue that not these diseases not only have an environmental factor, but that not all patient’s symptoms are alleviated by eliminating gluten from the diet, indicative of another cause.

Mar 5, 2014

Consumption of sugary Drinks linked to Cancer in Postmenopausal Women

New research suggests that postmenopausal women who consume soda or other sugar-sweetened beverages are more likely to develop the most common type of endometrial cancer than women who stay away from sugary drinks.

The University of Minnesota School of Public Health study, which was published in the in Cancer Epidemiology, Biomarkers & Prevention, a journal of the American Association for Cancer Research, found that women who reported the highest intake of sugar-sweetened beverages had a 78 percent increased risk for estrogen-dependent type I endometrial cancer. The correlation was found to be dose-dependent: the more sugar-sweetened beverages a woman drank, the higher her risk.

Researchers used data from 23,039 postmenopausal women who reported dietary intake, demographic information, and medical history in 1986, prior to the cancer diagnosis, as part of the Iowa Women’s Health Study. The subjects' dietary intake was assessed using the Harvard Food Frequency Questionnaire, which included four questions about how frequently the women drank sugar-sweetened beverages such as Coke, Pepsi and Hawaiian Punch in the previous 12 months.

To the leader of the study, Maki Inoue-Choi, Ph.D., M.S., R.D., it was not surprising to that women who consumed a lot of sugar-sweetened beverages were at a higher risk of estrogen-dependent type I endometrial cancer but not estrogen-independent type II endometrial cancer. “Other studies have shown increasing consumption of sugar-sweetened beverages has paralleled the increase in obesity. Obese women tend to have higher levels of estrogens and insulin than women of normal weight. Increased levels of estrogens and insulin are established risk factors for endometrial cancer”, said Inoue Choi.

Mar 1, 2014

Hundreds of Foods in the U.S contain ADA plastics Chemical

Nearly 500 foods on grocery store shelves in the United States, including foods labeled as “healthy,” contain a potentially harmful industrial plastic chemical.  A report by the Environmental Working Group concluded that Azodicarbonamide, also known as ADA was found in various found bread products including tortillas, bagels, hamburger buns and pastries and other food products.
Although fully approved for use in food by the United States Food and Drug Administration and the Candadian Food Inspection Agency, ADA is banned as an additive in Australia and some European countries.
Azodicarbonamide is used by bakers as a flour bleaching agent and as an oxidizing agent in dough to improve its performance. In addition to being food additive, it also used in plastics to improve elasticity and can be found in yoga mats and shoes.
According to the World Health Organization, epidemiological studies in humans and other reports have produced "abundant evidence that azodicarbonamide can induce asthma, other respiratory symptoms, and skin sensitization" to people working with the chemical.
Currently, the FDA states that azodicarbonamide can be used safely if the amount in flour does not exceed 2.05 grams per 100 pounds of flour or 45 parts per million.  However, the Environmental Working Group states that manufacturers should immediately end the use of ADA in food altogether.   This past month U.S. Senator Charles Schumer this called on the FDA to ban ADA from foods.