Non-Toxic Cleaning Recipes

All Purpose Cleaner: Hard surfaces like counter tops and kitchen floors, windows, mirrors

2 cups white distilled vinegar                                          

2 cups water                                                             

20-30 drops essential oil (optional)                                   

OR

½ cup vinegar

¼ cup baking soda

½ gallon water

Creamy Soft Scrub: counters, stoves, sinks

2 cups baking soda

¼ cup liquid castile soap

4 tsp vegetable glycerin

5 drops antibacterial essential oil (optional) such as lavender, tea tree, rosemary

Mix together and store in sealed glass jar (2 year shelf life)

Toilet Bowl Cleaner

¼ cup baking soda                                                              

1 cup vinegar                                                               

Let sit for 30 minutes, then scrub                                                                                              OR                                 .

¼ cup borax in toilet and let sit minimum 30 minutes.

Then add few drops pine oil to increase disinfecting.

Drain Cleaner

½ cup baking soda

½ cup vinegar

Pour baking soda down drain

Follow with vinegar

Let sit 30 minutes covered

Flush with hot water

Oven Cleaner

Sponge surface with water

Sprinkle several layers of baking soda

Let sit 1 hour then scrub with fine steel wool

Turmeric Anti-Inflammation Drink

With its bright color, dynamic blend of flavors and energizing botanicals, this turmeric drink can serve as a therapeutic tonic or a post-workout recovery drink. 

This recipe comes from alumna Maribeth Evezich, MSN ('06), RD, CDN, who blogs at Wholefoodsexplorer.com. She writes about turmeric's health properties:

Used for centuries in traditional ayurvedic and Chinese medicine, turmeric (Curcuma longa) is gaining mainstream awareness for its healing powers. In fact, turmeric and its most active constituent, curcumin, have been the subject of thousands of studies. A research overview published in 2007 states that "Curcumin has been shown to exhibit antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal, and anticancer activities and thus has a potential against various malignant diseases, diabetes, allergies, arthritis, Alzheimer's disease and other chronic illnesses."   

The recipe’s flavor profile counteracts the bitterness of turmeric, which many find off-putting. More importantly, it incorporates three ways to get the most from the spice. First, it uses the whole turmeric spice, which provides more biological action and enhanced bioavailability. Second, it includes black pepper. Piperine, the compound that gives black pepper its pungent flavor, inhibits drug metabolism. A quarter teaspoon of black pepper can increase the bioavailability of curcumin by 2000% and as little as 1/20th of a teaspoon of black pepper can significantly boost levels. However, piperine should be used with caution by those on prescription medications. This same ability to inhibit curcumin metabolism could also alter clearance of prescriptions drugs. Third, the optional coconut milk increases the spice's fat-solubility, improving bioavailability. 

To use in lieu of typical turmeric supplement protocols, drink one 1/2 cup serving three times daily. 

Ingredients

 3 cup

coconut water (or filtered water)

1⁄2 cup

fresh ginger slices (one 2-inch knob)

1⁄4 cup

fresh lemon or lime juice

6  

fresh mint sprigs

1 tbsp

dried turmeric

1⁄4 tsp

cardamom

1⁄8 tsp

sea salt

1⁄8 tsp

black pepper (or cayenne)

2 tsp

raw honey (optional)

1⁄4 cup

full-fat coconut milk (optional)

Directions

This recipe works with or without a juicer and with either fresh or powdered turmeric. A blender can also be used to process the roots with a small amount of the filtered or coconut water.

1. Combine all the ingredients in a sealable, BPA-free 750 ml (at least 3 cups) container, such as a Nalgene bottle.
2. Add more filtered water or coconut water (including the optional coconut milk) to the top and refrigerate overnight.
3. When ready to drink, strain and serve over ice.

Precautions

Turmeric should be used with caution by individuals with gallstones, clotting disorders, with congestive heart failure as well as women trying to become pregnant. Turmeric should be avoided before surgery and during pregnancy.

Vegan Carrot Curry soup

Ingredients

• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 2 teaspoons curry powder
• ½ teaspoon ground cinnamon
• ½ teaspoon grated ginger
• 2 pounds carrots, chopped
• 1 can (14oz) coconut milk 
• 14 ounces water
• 1 teaspoon chopped fresh cilantro
• Jalapenos, chopped and deseeded (optional)

Directions

1. Pour the vegetable broth into a soup pot and bring to a boil. 
2. Stir in the curry powder, cumin, cinnamon and ginger; add the carrots.
3. Reduce heat to a simmer, and cook for 20 minutes, (until carrots are tender) stirring often.
4. Strain out the carrots from the broth and begin to puree carrots, adding about 1/4 cup broth into blender to allow carrots to puree.
5. Stir in coconut milk and the water.
6. Bring back to a simmer, when warm serve and sprinkle cilantro and jalapeno to garnish.

Toxins in Your Toothpaste

Brushing your teeth is something we've all been doing for so long it's almost automatic. Everyday, 2 times a day, toothpaste enters your body. Whether you recognize it or not, there are most definitely toxic ingredients in a lot of toothpaste - maybe the one that's in your bathroom right now. Even so called "natural ingredients" and brands we trust may have some hidden things we should not be ingesting in them. Dr.Mercola does a fantastic job explaining the 7 toxic toothpaste ingredients to avoid (link below).

Toxic Toothpaste Ingredients You Need to Avoid

In addition to his article, an easy DIY toothpaste you can make at home is simply hydrogen peroxide and baking soda - nothing complicated about it! Be aware and make sure you are not purchasing a potentially harmful product the next time you buy a new tube!

Gluten Free Valentine's Day Cookies

Ingredients(makes about 30 cookies)

• 3 cups blanched almond flour
• ½ teaspoon celtic sea salt
• ¼ teaspoon baking soda
• 1 pinch ground nutmeg
• ½ cup coconut oil, melted
• ¼ cup honey
• 1 tablespoon orange zest

Directions

1. In a large bowl combine almond flour, salt, baking soda, and nutmeg 
2. In a smaller bowl, mix together coconut oil, honey, and orange zest
3. Mix wet ingredients into dry
4. Separate dough into 2 balls and place each on a piece of parchment paper
5. Cover each ball of dough with another piece of parchment paper and roll out to ¼ inch thickness
6. Place in freezer for 30 minutes
7. Use heart shaped cookie cutters to cut out cookies
8. Bake at 350° for 5-7 minutes
9. Cool and serve

B-12 Injection

B-12 can help significantly reduce or resolve the following symptoms:

I have observed up to 90-95% success rates with patients experiencing improvement in one or more of the symptoms listed, especially if patients follow through the complete injection protocol. I have not been able to determine why approximately 5-10% of patients don’t respond. Also, I have had patients who didn’t have any overt symptoms still want to try B-12 injections in attempt to feel even better. This success rate has been over 50%.

Primary symptoms that usually improve:

• Fatigue, lack of motivation/apathy, low stamina/weakness
• Sleep problems (insomnia, poor sleep quality, not rested in the morning/hard to get up)
• Mood issues (irritability, anxiety, mild-moderate depression, low sense of well being)
• Poor short term memory, lack of focus/concentration, decreased mental sharpness, “fuzzy thinking (While potentially useful for anyone, this is particularly effective in the elderly. But if B-12 levels have been too low for too long in the elderly, success can be limited.)
• Peripheral Neuropathies (numbness/tingling of extremities), paresthesias, sciatica
• PMS (especially emotional reactions)
• Jet lag (reduction in symptoms or susceptibility)
• Dizziness/balance problems, ringing in ears/tinnitus
• Loss of appetite
• Sore mouth/tongue, tingling sensation in mouth
• Arthritis/Bursitis, chronic pain        

Medical observation has also identified B-12 as being supportive in these conditions: 

• Wheezing/asthma type problems
• Eating disorders/Alcohol abuse
• Cervix problems (PAP smears)
• Pre-eclampsia (in pregnancy)
• Infertility
• MS

B-12 supplementation is important or required with these situations or conditions:

• Strict vegetarians (vegans) after 1 year
• Gastrointestinal problems (inc. bypass surgery), use of Rx acid blockers (i.e. Prilosec, Prevacid, Protonex, Nexium)
• High Homocysteine blood levels (contributes to heart attack, stroke, and Alzheimer’s disease risks)
• Diabetic Rx use - esp. Glucophage (Metformin)
• High alcohol intake –  (all B-Complex vitamins are required)
• Macrocytic/Megaloblastic Anemia (B-12 type)

 Note: Pernicious Anemia requires a different protocol and its treatment requires a different discussion.                                  

Common Questions:

Can B-12 deficiency be identified through blood tests?

• B-12 activity is not effectively measured in blood. First, what is considered a “normal” range is often too low for optimum benefit. More important - what is in the blood doesn’t necessarily pass into the tissues, so you really need to measure tissue levels. The only effective test for this is Methyl Malonic Acid (MMA), a metabolite of B-12. B-12 is the only chemical in the body that produces this chemical, so there are no confounding factors to its levels. Serum B-12 levels can look falsely normal, while the MMA test can more accurately identify if a deficiency exists. Western medical practitioners are often not aware of this test or its significant value. If testing B-12 levels, serum B-12 is the primary method used. MMA can be measured in blood and urine, but the urine test is more reliable for deficiency identification. If not offered by a local lab, there is a urine collection kit available that can be mailed to a specific lab (see below). I do not routinely test the B-12 levels before initiating treatment, as this has little bearing on the therapeutic success. Patients with “normal” B-12 levels still can benefit from shots.

Why injection?

• Published research says the oral tablets are just as effective to reverse deficient B-12 blood levels, but I do not see the same therapeutic benefit (symptom improvement) as with the injection. B-12 can be very hard to absorb through the stomach/intestinal route. Then it requires transport from the serum into the tissues via specific Transcobalamin carrier molecules. Injections provide superior delivery which can result in significant therapeutic effects. The second best route is a sublingual dosage (dissolved under tongue), because this avoids stomach/intestinal absorption issues, though I do not see the same therapeutic effect or benefits with the symptoms discussed above compared to the injection. NOTE: IV B-12 does not work as well as the IM injection route due to more rapid detoxification via the liver.

Are there any Toxicity or Side Effects?

• B-12 is considered to be non-toxic in general. Few side effects are observed generally. Using high dose B-12 (5mg/ml – 1ml doses or higher), urine can turn pink. There are occasional responses that fall out of the norm. I have had a very few patients that get overstimulated initially - if they get the shot in the afternoon they then can have trouble sleeping at night. Morning shots generally do not cause this problem in these cases. A few patients have wanted to take a nap after getting the shot, then they feel refreshed. Rarely – the opposite of expected positive effects have occurred, such as anxiety. A few patients have had itching and redness at the site of injection. The injection site reaction seems to start with mild symptoms but increases with repeated injections. If this occurs, I discontinue the injections. I have had reported a sense of swelling in joints or body overall. Very rarely patients can have an allergic reaction, including hives or breathing difficulties. It is possible that a gout reaction can occur in susceptible patients. Heart palpitations or other chest sensations have been reported, though I have not seen this. I have seen a comment about an association with rosacea and B-12 injections. There has been an association of high levels of B-12 and increased prostate & breast cancer occurrence, but I believe this has been seen in long term use of Folic Acid. A short series of shots or occasional repeat IM B-12 with FA in the future does not seem to qualify for a high quantity or repeated exposure that could possibly create this issue. Also there may be many other factors involved. It is theoretically possible that high dose/long term use of B-12 injectable (especially with Folic Acid) can stimulate the bone marrow to produce excessive amounts of red blood cells and platelets over time. Patients with Leber’s Disease (a hereditary condition) should not supplement with B-12 because it can cause damage to the optic nerve.

Why aren’t dietary sources of B-12 sufficient?

• B-12 is supplied via foods that have had blood in them – primarily meat, dairy, and eggs. This is why strict vegetarians are at risk. But eating foods containing B-12 does not insure sufficient blood levels due to the absorption issues mentioned above, or therapeutic response. Again, the B-12 injections have the ability to create a therapeutic effect that is not seen with other routes of absorption. I provide a high potency B-Complex tablet if patients require longer-term or high dose B-12 injections to keep an overall balance of B vitamins in their system.

Vegan Dark Chocolate Macaroons

Ingredients (about 15 macaroons)

• 3 cups shredded unsweetened coconut
• 1/4 tsp vanilla extract
• 2 Tbsp maple syrup
• 1/2 Tbsp melted coconut oil
• 1/2 cup dairy free dark chocolate, chopped

Directions

• Preheat oven to 350 degrees and lightly grease a baking sheet.
• Add coconut to a food processor, you want the texture to feel dough like.
• Add maple syrup and vanilla and mix again.
• Scoop out about 1 Tablespoon (depending on desired size of macaroons) coconut and pack firmly with your hands to get an even shape. Gently lay on baking sheet and continue until all coconut is used - about 15-20 for a 1 Tablespoon scoop.
• Brush the tops lightly with melted coconut oil and sprinkle with leftover crumbs on top. Bake for 8-10 minutes, or until the edges/bottoms are golden brown. Set aside.
• While macaroons are cooling, melt chocolate in microwave in 30 second increments.
• Once cooled, pick up macaroons and dip in the chocolate, allowing it to come up over the edges slightly. Be gentle as the macarons can be fragile. Wipe away excess with a spoon.
• Place macaroons on a parchment-lined plate and repeat until all bites are coated. Let set before eating.
• Once set, peel away from parchment and transfer to a serving platter. Will keep covered at room temp for several days, or in the freezer for several weeks (though best when fresh).

Toxicity Self Test

Rate each of the following symptoms based upon your health profile

Point scale:
0 = never or almost never
1 = occasionally
2 = frequently
3 = daily, effect is not severe
4 = daily, effect is severe

DIGESTIVE __Nausea or vomiting __Diarrhea __Constipation __Bloated feeling __Heartburn __TOTAL MIND __Poor memory __Confusion __Poor concentration __Poor coordination __Stuttering, stammering __Slurred speech __Learning problems __Difficulty making decisions __TOTAL EARS __Itchy ears __Earaches, ear infection __Drainage from ear __Ringing in ears __Hearing loss __TOTAL RESPIRATORY __Chest congestion __Hay Fever __Asthma, bronchitis __Excessive Mucous __Shortness of breath __Stuffy nose __Difficulty breathing __Sinus problems __Sneezing attacks __TOTAL EMOTIONS/WEIGHT __Mood swings __Binge eating/drinking __Anxiety, fears, nervousness __Craving certain foods __Anger, irritability __Excessive weight __Depression __Compulsive eating __Underweight __Water retention __TOTAL

ENERGY HEART __Fatigue, sluggish __Skipped heartbeats __Apathy, lethargy __Rapid heartbeats __Hyperactivity __Chests Pain __Restless __TOTAL MOUTH/THROAT; __Gagging __Swollen or discolored tongue,gums,lips __Chronic coughing __Sore throat, hoarse __Canker sores __TOTAL EYES __Watery, itchy eyes __Dark circles under eyes __Blurred tunnel vision __Tunnel vision __TOTAL JOINTS/MUSCLES __Joint pain oraches __Arthritis __Stiffness, limited movement __Muscle pain/aches __Weakness, fatigue __TOTAL ENVIRONMENTAL EXPOSURE __Pesticides/ Herbicides __Animals in home __Air freshener __Dry cleaning __New home furnishings __Silver dental fillings __Smokers __Moth Balls __Manicures __Paints, cleaners, gas __Carpeting __Silicone or Teflon implants __Excessive traffic exposure - home, jogging, bicycling __Office equipment - copy machines, photography, printing, construction, metal work, silk screening. __Military service __TOTAL OTHER __Frequent Illness __Frequent/urgent urination __Genital itch/discharge __TOTAL

___GRAND TOTAL
51-75 Mild toxicity
76-100 Moderate toxicity
>101 Severe toxicity 

February is National Heart Health Month

February is national heart health month with Valentine’s Day on February 14^th signifying love, relationships, family and the heart.  With all this celebration centering on the heart I would like to discuss how we can take better care of our heart given that cardiovascular disease remains the number one killer in U.S. adults. Heart disease should be a concern no matter what your age given that I even see high blood pressure, high cholesterol and atherosclerosis in children. Yet, the majority of cardiovascular disease is preventable and treatable with dietary changes, physical activity and targeted nutritional supplementation. Lifestyle interventions along with supplementation have a broader benefit than pharmaceuticals because they address the dysfunctions that underlie chronic disease rather than treating the symptoms. In treating cardiovascular disease everyone is different since there are many causes such as stress, insulin resistance, inflammation and obesity etc. This is why an individual approach is best.  

There are a few supplements that I would like to discuss that can protect an individual from heart disease.

•  Fish oil is packed with omega 3 fatty acids. The EPA and DHA in fish oil work with the cellular membranes decreasing inflammation in the cells which causes most cardiovascular disease. Fish oil can reduce blood pressure, lower triglycerides, improve insulin resistance, prevent and treat metabolic syndrome and reduce arrhythmias.  The key is taking a good quality fish oil with no PCB’s, lead or mercury because if you take poor quality fish oil this can actually cause heart disease. Manufacturers should be able to prove product purity.  A good dose would be 2-4 grams a day. 
• Coenzyme Q10 (COQ10) is an antioxidant that naturally occurs in the cell mitochondria. Coenzyme Q10 should be in ubiquinol form, which is absorbed 95%, because regular COQ10 is only absorbed 20%. COQ10 works by oxygenating the heart. People with high cholesterol and congestive heart failure generally have low coenzyme Q10 levels. A study 2007 published in the American Journal of Cardiology showed that statins, the drugs frequently prescribed for high cholesterol deplete the bodies COQ10 stores so supplementation is needed to restore these levels. Coenzyme Q10 combats cardiovascular disease by acting as an antioxidant: its natural blood thinning effects and oxygenating the heart. I especially like COQ10 at this altitude because there is less oxygen saturation here in Vail. A good dose would be 100 -200 mg a day. 
•  Vitamin D3 is beneficial for healthy bones, immunity, preventing cancer and is crucial for a healthy heart.  Vitamin D is one of the most frequently deficient vitamins and one of the most important nutrients for cardiovascular health. A study published in October 2010 in the American Journal of Cardiology linked the wide spread prevalence of vitamin D deficiency to high blood pressure, stroke, diabetes, myocardial infarction and other conditions. Researchers at Salt Lake City’s Heart Institute in 2009 found that of 28,000 adults over the age of 50 with no history of heart disease and low vitamin D levels 77 percent were more likely to die, 45 percent were more likely to develop coronary artery disease, 78 percent were more likely to have a stroke than patients with normal vitamin D levels. Too little vitamin D can increase the risk of calcium build up in the arteries, which can lead to atherosclerosis and potentially a heart attack or stroke. I recommend getting your vitamin D 25-hydroxy (D3) levels checked and than getting on an appropriate dose. I recommend between 1,000 to 2,000 mg and higher if your deficient.
• L Arginine is an amino acid that changes into nitric oxide in the body. Nitric oxide is a powerful neurotransmitter that helps blood vessels relax and improve circulation. L arginine is beneficial for the heart in that it improves blood flow in the arteries of the heart. This improved blood flow can improve clogged arteries, chest pain and coronary artery disease. L Arginine has also been shown to lower blood pressure in some individuals. Since it relaxes arteries and improves blood flow it may also help with erectile dysfunction.
• I don’t want to forget about dark chocolate (meaning 60-70% cocoa beans) and its benefits on the heart.  Dark chocolate is an antioxidant therefore preventing our cells from free radical damage. It is loaded with flavonoids which have anti-inflammatory effects. Chocolate can help lower the bad cholesterol (LDL) and blood pressure. So give the gift of dark chocolate for Valentine’s or any other holiday,you only need small amounts to impact your health. 

Preventing heart disease is all about knowing your numbers such as your cholesterol, blood pressure, body mass index, vitamin D levels, homocysteine, c-reactive protein, glucose and sed rate. February is a good time to pay attention to your heart if you are having chest pain, shortness of breath, arrhythmias or trouble breathing; get checked out by your doctor. Health is about paying attention to your body; do not ignore your symptoms.

Dr. William Mitchell’s Fruit Anthocyanins

Our Fruit Anthocyanins are an organic dark fruit and berry concentrate designed by Dr. William Mitchell, who pioneered its use as a powerful tool in promoting health.  Over the years he modified his blend to achieve optimal clinical health benefits.  This product is his final formulation, which he used in thousands of patients for a wide variety of health concerns.
Many scientific studies have been conducted around the world, which have shown that the particular fruit and berries contained in this blend — Red Grape, Elderberry, Blueberry, Aronia Berry, Pomegranate, and Red Raspberry — have extraordinary health benefits.  Many of the promising research areas for human health applications are listed below:

•	Anti-Bacterial	•	Erectile Dysfunction
•	Anti-Inflammatory	•	Eye Conditions
•	Anti-Oxidant	•	Gastrointestinal Conditions
•	Anti-Viral	•	Nerve Conditions
•	Cancer	•	Obesity
•	Cardiovascular Diseases	•	Pulmonary Conditions
•	Connective Tissue Health	•	Skin Health
•	Dental Health	•	Urinary Conditions

• Cardiovascular disease: The flavonoids are helpful in protecting the heart.
• Arterial disease: Arteritis, vascular disease with compromised peripheral circulation,phlebitis, and varicosities have all improved.
• Diabetes. Using a tablespoonful of flavonoids in a large glass of water daily has resulted in lower blood sugar levels. Diabetic retinopathy is a condition that the flavonoids are particularly helpful with. Here again, take the flavonoids in a large glass of water consumed with a meal twice daily.
• Macular degeneration. I have had 6 cases of macular degeneration that have healed using the flavonoids.
• Pulmonary fibrosis: They have less shortness of breath and are actually able to take walks again.
• Cancer: Studies on the organic acids in the pigments are interesting, such as ellagic acid from red raspberries. I use the flavonoids in all of my cancer patients as a protective nutrient. 
• Capillary fragility diseases: Bruising, spider hemangiomas, and Henoch- Schonline purpura have responded to flavonoids. 
• Emphysema: The the use of the anthocyanins has been contributoryrather than artifactual in the longevity of these patients. As in all cases, diet as well as attitude plays a role in the quality of the life of these patients.
• Capillary mesh integrity: The flavonoids improve nutrient exchange at the capillary level. This includes supply of nutrients to the tissue as well as drainage of toxins from the tissues. These events are dependant on effective osmolality maintenance in the peripheral tissue spaces supplied by the capillaries.
• Peripheral edema: Edema caused by accumulation of polyols or organic waste materials in the periphery are treatable by the flavonoids.
• Trigeminal neuralgia and other neuralgias: Especially the elderberry seems to be effective in treating these problems. I use 2 tablespoons twice daily for neuralgia and neuritis.

Bowenwork

Dr.Wiancek is now offering Bowen therapy work, a therapy that proves excellent results with subtle manipulation to the body. Bowenwork is a gentle manual therapy that works through the autonomic nervous system to reset the body to heal itself. Bowenwork does wonders for anyone- safe from infants to elderly, with asthma, acute or chronic pain in the back, neck, knees or shoulders. Bowenwork will put your body back in alignment from everyday stress or people suffering with injury. Bowen technique addresses the whole body through the autonomic nervous system.

Thomas Bowen, born 1916 in Australia, is the founder of Bowenwork. The therapy began due to his love of sports, he began massaging football players with injuries after games. He developed his distinctive technique through continuous experimentation, mainly by working on the back problems of his colleagues. By the early 1950’s, his wife was hospitalized several time with serve asthma. He developed a soft-tissue manipulation procedure for it, with that and a diet he formulated her asthma was kept under control. In 1957, he began treating people at the home of friends and eventually quit his day job and did his therapy full time. Bowen therapy work is nearly 60 years old and has held the test of time to help patients all over the world become free of pain!

For more information please visit www. bowenwork.org