Published in Illinois Valley News, April 10th, 2013

Healthy U By: Lisa Rohde

Hay Fever Relief

Allergy season is upon us.  Exposure to too many sensitivities tips the iceberg and brings on  those uncomfortable hay fever seasonal symptoms.  What if you could decrease  your sensitivities and increase your tolerance for combatting hay fever?

Exposure to one environmental allergy may be  tolerable, however, when you start piling  different pollens on the stack, the immune system gets overwhelmed.  What follows is a train wreck of runny and itchy noses, eyes, ears, throats, mouths, skin, headaches, you name it.

Further, the food you eat may  exacerbate  your  allergies.  As much as 70 percent of people with pollen allergies  experience unpleasant reactions after eating certain raw foods.  This is called crossover allergies or oral allergy syndrome.

When certain raw fruits, vegetables, seeds and nuts are eaten during allergy season, (spring and fall), the body can mistake  the  protein in the food for pollen, triggering and worsening allergic symptoms.

Depending what pollen allergy you have, you will want to avoid certain foods..  Because you have control over what foods you eat, you may consider getting a food allergy test.  Clearly if your results indicate a food allergy you can easily eliminate that food..  

 Not all food sensitivities are allergies; some are intolerances and will not show up in an allergy test.  The most thorough way to determine  food sensitivity is to do an experimental  elimination diet.   You could  keep a food diary noting what  you ate, any symptoms you notice directly following  consumption, how you feel two hours later, and how you feel over the next couple of days.

People with grass allergies may experience symptoms triggered from raw tomatoes, oranges, melons and figs.  Those with weed pollen allergies may want to avoid melons, cucumber, cantaloupe, banana, artichoke and zucchini.  They may find Echinacea, chamomile and hibiscus teas irritating too.  Additionally apples, almonds, cherries, strawberries and celery may exacerbate more than one type of allergy.  

It is also  helpful to eliminate pro-inflammatory processed and refined foods, sugar and junk foods, artificial sweeteners and additives, pesticides and genetically modified foods.  Look for GMO free labels on foods in particular corn and soy.

Everyone is bioindividual, so again, keeping a food journal will help you determine your own unique sensitivities.

Vegetables and fruits are necessary for human health and should make up the bulk of your diet.  Consuming more cooked vegetables and eliminating  raw fruits during allergy season is a good tip.  Try cooked apples, fried bananas, and soaked or roasted nuts instead.

Boosting your immune system reduces cross-reaction allergies.  Drinking plenty of water, exercising daily, and sleeping plenty, will also help to reduce your aggravating allergic symptoms.  

 You may find relief  from stinging nettle tea, or quercatin a vegetable derived anti-histamine and anti-inflammatory.  If  you tolerate bee products, local and aged medicinal honey and bee pollen may be useful, however some  suffer allergic reactions to bee products.  

Finally,  an anti-inflammatory diet in general is very beneficial.

“Healthy U” is presented by the staff and volunteers of Illinois Valley Counseling and Support as part of their mission to promote health in the Illinois Valley. 

Published February 27th, 2013 in the Illinois Valley News, Cave Junction, Ore.

Beware of Sugar 

By Lisa Rohde Holistic Health Coach of www.RogueLivingWell.com

Consumption of sugar, and the equally noxious high fructose corn syrup, is the primary reason for skyrocketing diabetes and obesity in America and likely the cause of many other diseases as well.  These include heart disease, hypertension, and cancer, according to obesity expert Robert Lustig M.D.

In the late 1700s, the average person consumed 20 pounds of sugar per year; in the late 1800s, 63 pounds of sugar per year; and today, 152 pounds of sugar per year. The average child today consumes 35 teaspoons of sugar daily and the average person one half pound of sugar per day. Sugar is hidden in virtually everything: beverages, alcohol, candy, junk food, and refined foods like bread, pasta, and cereal.  Years of excessive sugar consumption builds up fat in the liver leading to insulin resistance. As insulin resistance has been found to be a precursor to cancer,  experts are writing about the link between sugar and cancer as well.

A healthy immune system keeps its body under check and balance. Behind almost every symptom, be it colds, coughs, allergies, chronic pain, inflamation, headaches, chronic fatigue; or even behind serious illnesses such as asthma, diabetes, or cancer, nutritionists see a systemic imbalance.  Excessive sugar intake can create this type of imbalance, because sugar feeds the pathogenic fungus Candida albicans. Candida thrives on sugar.  It also robs us of nutrients weakening our immune system and making us more susceptible to chronic illness.

A diet high in green veggies and low in sugars and refined foods starves pathogenic organisms like Candida, while the good flora including beneficial bacterial and enzymes in you thrives.  Friendly microorganisms asist you in food digestion, nutrient availability, and enhancing your wellness.  It is important to nourish yourself with nutrients, minerals, and healthy organisms. 

One way to ensure you have healthy beneficial microorganisms in you is through probiotic suplementation or by incorporating living foods such as raw cultured saurerkruat into your regular diet.  Think whole foods, real foods, and be sure to eat plenty of vegetables, whole grains such as quinoa, millet and brown rice. Make sure you are hydrating with plenty of clean water, especially in the morning upon waking and before eating and in between meals. And finally, redefine "treat" to mean something that nourishes you.

Learn more at the FREE upcoming class, Sugar Awareness and Healthier Food Choices with Holistic Health Coach Lisa Rohde, www.RogueLivingWell.com, March 12, 2013, 5:45-6:30pm, at Illinois Valley High School, 625 E. Rivers St. Sponsored by Illinsois Valley Counseling and Support, www.ivcouselingandsupport.org. 

Published May 7th, 2013, Valley Times, Cave Junction, OR

Macrobiotic Diet Promotes Healthy Balance

By Lisa Rohde for the VT

The principles of Macrobiotic Diet comes from Ancient Ayurvedic healing principles and Buddhism.  Macrobiotic theory emphasizes the balance between yin and yang, two opposing forces in nature.  When there is excess yin or yang it is thought weakness and illness arise.  The goal of Macrobiotics is to bring balance between yin and yang.  

Based on the principle of Macrobiotics, food we eat embodies either yin or yang qualities, so it is important to pay attention to the foods we choose.  A Macrobiotic diet is primarily plant based and includes lots of fresh vegetables as well as whole grains, legumes, fruits, seeds and nuts.  Animal protein, primarily fish, is eaten sparingly two to three times each week.  Proponents of macrobiotic ways of eating and living say they feel more energetic, have stronger immune systems, and improved memory.  Buddhist practice recommends the foods you eat contribute to an overall “great life.”  Living simply and preparing and eating foods in a a way that is in harmony with the universe is of utmost importance.  Generally speaking Macrobiotics recommends ones choice of foods be local, seasonal and organic.  The best way to ensure you are eating local, seasonal, and organic foods is to support your local farmers market.  Keep an eye out for community supported agriculture CSA opportunities and buying club options.  

Furthermore, a visit to your local health food store can provide options and knowledgeable resources, so be sure to inquire where the food comes from.  The macrobiotic plant based diet primarily vegetables and whole grains has been shown to help reduce cardiovascular disease and possibly some cancers.  Choose dark leafy greens, cabbage, onion, radishes, broccoli, cauliflower, carrots, butternut and acorn squash.  Be sure to include sea veggies in your cooking. Complement your veggies with whole grains primarily brown rice, also included in macrobiotic diet is millet, whole barley, whole oats, spelt, corn, buckwheat, and rye as well as other grains but only occasionally.  Enjoy beans and legumes once each day including lentils, chickpeas, azuki beans and black soybeans (black soy beans are not genetically modified, most white soy beans are).  It is best to cook your beans with a sea veggie such as kombu or wakame to improve digestibility.  Miso is a great addition to many meals.

Enjoy your seeds and nuts, sunflower seeds, sesame, almonds, walnuts, coconuts, pecans and peanut butter in moderation no more than two cups per week.  While whole fruit is permitted as part of the macrobiotic lifestyle, it is generally eaten only occasional a few times each week.  Fruits that are not grown locally are best avoided.  This is because your kidneys alter vitamin D released from the liver to regulate calcium levels.  A better stronger source of vitamin D comes from being in the sun.  Because your kidneys can’t see outside they read the weather by monitoring the food and drink you consume.  For instance, if you live up north and you eat a banana from the tropics which has lots of potassium, chances are your kidneys will think you’re in the tropics and that your skin must be roasting in the sun making lots of vitamin D, so your kidneys stop activating vitamin D and you quickly loose your calcium absorption.

Buddhism suggests that toxins found in oily rich processed animal foods should be avoided.  Animal yang foods including meats, dairy and eggs are considered harmful (as are soy-based dairy and egg substitutes).  However, there are times when eggs may be used medicinally when one suffers illness from consuming too much yin foods like processed, refined, and sugar based foods, fruit juices and alcohol, then a moderate amount of eggs may be beneficial on an individual basis.  While fish is included in moderation, shellfish is to be avoided.

Avoidance of toxins is very important.  Eliminating processed foods, such as canned or boxed foods with preservatives and dyes, as well as avoiding sugar, sweeteners and stimulants such as caffeine and hot pepper based spices is a must.  Natural sweeteners like maple syrup and honey are okay occasionally on an individual basis.  Access fats from peanut butter or plant oils should be kept to a minimum.

In addition Microwaves should be avoided, and only stainless steal, cast iron, glass or wood should be used; plastic should be avoided.  Do not use aluminum or nonstick cookware.  Spring water should be used whenever possible, and cooking should be predominately on the stove top with natural gas because it comes from the earth.  There are five important phases to a balanced macrobiotic way of eating, sweet, sour, bitter, salty, and sharp foods.  Incorporating all flavors into your diet takes some planning.  Vegetables are typically the sweet portion of your meal.  Sour may be found in a salad dressing or a pickle.  Sea veggies are generally salty.  Proteins can become sharp by preparing them with mustard or ginger.  If your meal does not include all five flavors consider adding a soup with the missing variables.  Seasonally, summer is considered yang because of the heat and therefore one should select more fresh cooling or lightly cooked foods which are considered yin foods.  

On the opposite end of the season winter is yin because of the cold and so one would want to choose more warming yang foods such as soup.  In Macrobiotics emphasis is put on cooked or lightly cooked foods as healing to the body.  In spring you eat more fresh and wild greens and in winter you eat more squash or cooked foods.  Spring launches the season for local farmers markets so be sure to reach out to your local sources.

Lisa Rohde Holistic Health Coach, is an expert in the field of preventative medicine with a professional certificate from the Institute of Integrative Nutrition.  Rohde offers individual counseling, workshops and group classes. Connect with Rogue Living Well on Facebook and to learn more visit www.RogueLivingWell.com.

Published May 21, 2013, Valley Times, Cave Junction, OR

Planning healthy, crowd-friendly, allergy-free menus

By Lisa Rohde

For the VT

Summer is around the corner, school is nearly out and the time for get togethers is upon us.  

However, planning crowd-friendly healthy menus is challenging nowadays as food sensitivities are on the rise.  Children especially can feel left out when food options are not safe for them to eat.

The best strategy is to educate yourself on common food allergies as they are potentially fatal.  A food allergy is when the body causes an overreaction of the immune system towards a particular food protein.  The top ten food allergies common in younger children are milk, eggs, peanuts, tree nuts, sesame, coconuts, wheat, gluten (also in barley, rye and oats unless certified otherwise), soy, and shellfish.  The plan is then to prepare group meals, snacks, and deserts with the lowest common denominator in mind.  

I’m not suggesting that you cannot have milk available but have alternative options and keep milk as a side choice and out of the main dish.   

Always make ingredient labels for food clearly visible.  In general make food choices that are vegan (free of animal products), wheat and gluten free.  Always have options to choose from.  For instance it is perfectly acceptable to have a meat or dairy option on the side but best to not include it in the soup unless if you are making a veggie soup option too.  Similarly it is also best to leave nuts and seeds as a side option, or have multiple choices, a batch of zucchini muffins clearly labeled with walnuts and a batch with no tree nuts.

Beware of hidden sources of wheat.  Things to avoid include baked goods or anything made from flour, beer, cereal, pasta (unless gluten free), cornbread, crackers, gravies, sauces, imitation meats, licorice, some ice creams, marinades, teriyaki, soy sauce, and more.  Also hidden sources of soy include, baked goods, canned soup, canned tuna and meats, processed deli meats, cereals, protein energy bars, infant formula, peanut butter, vegetable oil, worcestershire sauce, and more.  Be careful eating at Asian restaurants even if you order a soy-free dish.  As a rule of thumb, read the ingredient list, and if you do not know what it is, do not buy it.

Further more washing your hands before you eat and also after you eat is safe etiquette.  We want to keep germs to a minimum, but what about preventing cross contamination of foods that are potentially hazardous to others.  Always use separate serving utensils for each dish and wash your hands after handling foods that could pose a threat to others, as you do not want to pass on the food residue in your next handshake.

What do I suggest?  

If the occasion is a birthday party, consider making a gluten free vegan cake or make two cakes one that is gluten free vegan.  Making a gluten free vegan cake is really easy, first of all most stores now carry ready made mixes.  If you want to make a gluten free vegan cake from scratch simply substitute a blend of brown rice flour and millet flour for wheat flour.  Substitute a dairy free beverage for milk.  Substitute apple sauce for egg.  Now you have a vegan wheat-free cake.

Guacamole is always a favorite.  Combine avocado, cilantro, onion, garlic, lemon, salt and pepper to taste.  Instead of crackers and chips, serve this with carrots and celery.

How about some polenta pesto pizza.  Simply make a polenta crust, spread your favorite homemade pesto (basil, cold pressed olive oil, pumpkin seeds, and garlic blended), tomato sauce (optional), and top with your favorite veggies perhaps onion, red pepper, spinach, and olive.  Serve shredded cheese such as feta on the side, or cook one pizza with cheese and one without.

Try cooking a whole grain such as soaked quinoa or millet.  Use veggie broth or leftover veggie water (from steaming your organic veggies) instead of water when cooking your grains.  Combine cooked grains with fresh greens and herbs including spinach, kale, basil, mint, and cilantro.  Need to cool down this summer, whip up a green smoothie with low glycemic berries, fresh kale and spinach, or green powder.   Add even more nutrients by blending your smoothie with leftover veggie water (from steaming your organic veggies).  Be sure to make extra smoothie and freeze it in pop-cycle molds.

Perhaps a hands on, do it yourself, green carrot roll bar.  Finely shredded carrot in one bowl, minced garlic, minced ginger, dulse (sea veggie flakes), turmeric (anti-inflammatory), and a choice of almond butter, sunflower seed butter, or peanut butter, (remember separate utensils), all in their separate bowls, fresh spinach or baby greens, and raw nori sheets.  Each person may individually combine the ingredients of their choice onto a nori sheet, roll and enjoy, a fun healthy, yummy, activity for kids.

Finally, aim for iced tea instead of sugary juice.  Choose your favorite caffein free herbal tea and make a large batch to share.  Garnish with a fresh mint leaf, slice of lemon, or lime.

Lisa Rohde Holistic Health Coach, is an expert in the field of preventative medicine with a professional certificate from the Institute of Integrative Nutrition.  Rohde offers individual counseling, workshops and group classes. Connect with Rogue Living Well on Facebook and to learn more visit www.RogueLivingWell.com.

***

Lisa’s Lemon Zucchini Cake:

1 1/2 cup brown rice flour

1 1/2 cup millet flour

4 tsp baking powder

1/2 tsp quality sea salt

3/4 cup sucanat unrefined dry sugar retaining molasses content (optional replace with 1tsp stevia)

1 1/2 cup dairy free milk (try homemade millet milk, 1 cup millet, 6 cups water, blend, then strain)

1/2 cup oil (I like to use coconut oil and I clearly label this)

1 cup finely grated zucchini

zest of 1 lemon (grated peel)

juice of 1 lemon

1/2 cup apple sauce

Preheat oven to 350’ F, mix well, pour into two lightly oiled glass pie pans and back for 30 minutes.  

Icing:

2 cups cashew soaked a few hours or overnight and rinsed

zest of 1 lemon

juice of 1 lemon

4-8 tablespoons water, as needed for blending.  

Blend and chill in the refrigerator to thicken

Once the cake is cool, spread icing, layer the 2 cakes, spread more icing, berry garnish, and enjoy

Published in the Illinois Valley News, Cave Junction, OR, March 20th, 2013

Prevention is Best - Say No to Diabesity! (diabetes & obesity)

By Lisa Rohde

More and more cases of obesity and diabetes are popping up.  It’s a global problem affecting over a billion people wold wide. Obesity affects 1 in 3 people and it is largely preventable.

Alarmingly diabetes has increased over 100% in 18 states between 1995 and 2010 and over 50% in 42 states.  Obesity is a major risk factor for type 2 diabetes, though you can be lean and be diabetic too. Once thought of as an adult disease, today 43% of newly diagnosed childhood diabetes is type 2.  Type 2 diabetes is preventable with proper nutrition and physical activity.   To avoid diabetes in yourself and particulary in your children, look at the food you consume.  The number one missing food in our American diet is greens.  A diet comprised of fruits, vegetables and whole grains (including brown and wild rice, quinoa, and millet), coupled with regular exercise will help to ensure your healthy lasting life.  Most of us would also benefit too from eating less meat.

Diabetes is brought on by a diet high in refined foods and sugars which gradually cause the bodies ability to manage blood sugar levels to decline.  By eating too many refined foods and sugar our blood sugar spikes.  The body sees the high levels of sugar as an emergency and the pancreas works hard to creates the insulin that manages the excess blood sugar.

The problem is with so much insulin, blood sugar levels drop to abnormally low levels depriving cells of needed fuel and energy.  Thus the person roller coasters from high blood sugar, hyperglycemia, to low blood sugar, hypoglycemia.  The body is hungry again for more fuel, and this sets the stage for the pre-diabetes that affects most Americans today.  

Eventually the stress on the pancreas causes it to break down and no longer produce insulin.  Then the person becomes diabetes type 1, or insulin dependent and requires daily insulin injections.

Further, the system just described is part of the hormonal system.  As all body systems are interconnected, the breakdown of the body’s ability to manage blood sugar may lead to a breakdown of other systems including the thyroid, adrenal gland, and the sexual reproductive system.

The good news for many is: the cure is simple.  Eat more greens, eat more whole foods, keep meals simple, and omit sugar.  Drink water first thing in the morning and inbetween meals.  Get daily exercise and fresh air.

Published in The Valley Times, June 4, 2013
Sunshine and skin care essential for Health By Lisa Rohde
For the VT

Did you know that, like the sun, you too emit light? A growing body of scientific evidence is reveals that all living organisms emit light to a certain degree. Sunshine, in moderation, is essential for our health, yet with summer around the corner comes lots of sun and the need for skin care. Sunlight, is largely responsible for metabolic activities and also contributes to growth. Specifically our bodies are designed to digest food with the power of the sun. When the sun goes down so to does our digestion slow down. Therfore it is important to not eat late at night, after dark, or within a couple hours of bed. You want your food to be digested before you go to sleep, or else it may linger in your belly the entire night leading to a host of future health problems.

When exposed to sunlight, oils on our skin are manufactured into natural, active vitamin D3, the best, most usable kind of vitamin D. Vitamin D helps the bodies immune system work and is largely responsible for the absorption of calcium. Calcium coupled with collagen, both found in dark leafy greens, create strong and flexible bones. Calcium makes bones strong, and collagen makes bones flexible. Vitamin D is known to inhibit many diseases including rickets, Alzheimer’s, arthritis, thyroidites, and inflammatory bowel disease, to name a few.

Currently, synthetic Vitamin D3 and D2 are availble for supplementation. Vitamin D3, also known as “cholecalciferol” is water-soluble and not very replicable in terms of synthetic forms of vitamin D. It is synthesized from irradiated wool sources . Vitamin D2 also known as “ergocalciferol” is fungus and yeast derived and far less absorbable than V-D3. The human body does not make V-D2, and V-D2 is not clinically recognized as a suitable replacement for vitamin D, yet most synthetic V-D available on the shelf is D2. Vitamin D2 is a good option for vegans. However, once human skin cells manufacture vitamin D3, it takes up to 48 hours for the human body to absorb V-D3. The problem is most people would have showered sooner than 48 hours limiting the amount of natural V-D3 oil that is actually absorbed through the skin and utilized in the body.

Other sources of natural vitamin D include fish, in particular salmon, tuna and flounder, pork, eggs, some mushrooms, beef liver, and ricotta cheese. Vitamin D supplementation is recommended in general; especially in the winter months, or if you work an indoor job.

Furthermore, despite warnings to avoid the sun without sunscreen on ones skin, cases of cancer and melanomas continue to rise. Sunscreen chemicals are designed to block the UVB radiation exposure from the sun which prevents sunburns. Thus, believing they are protected, people tend to stay in the sun longer. Sunscreens generally block only UVB or UVA and not always both, and many sunblocks do not protect against UVA radiation exposure. UVA radiation travels deeper into the skin causing more hidden damage.

Increasingly more sunscreen chemicals are combined to block the sun, meanwhile these chemicals not only block the sun, they are also absorbed through your skin and travel throughout your body. Sunscreen chemicals are found in our organs, our brains, and in the embryos of our unborn children. Sunscreen chemicals are also devastating to the worlds oceans. Sunscreen washes off directly in the ocean, or travels from your shower, through streams and rivers, and into the oceans. Waste water treatment plants do not remove sunscreen chemicals and so these chemicals have been accumulating in our oceans for some time. Sunscreen chemicals have the ability to kill coral within 96 hours of contact and the ability to kill plankton; the very base of the oceans food chain.
As for our skin, new studies, if confirmed, are revealing while sun exposure may lead to melanoma, sun exposure may also protect against progressing and fatal melanoma. So the bottom line is we need the sun. Sunlight rules our digestion, and skin exposure to sun benefits our health. However too much sun can be damaging, so the right amount is best. Ideally you want sun exposure on your skin in the morning or late afternoon. Avoid the sun during mid day when the sun is the highest in the sky. Cover up and wear a hat during peak sun hours. Shea butter has natural sunscreen properties, though, should not replace sunscreen during the peak of the day. If you cannot escape peak sun hours, it is best to find a UVB/UVA sunblock.

Lisa Rohde Holistic Health Coach CHC, AADP, is an expert in the field of preventative medicine with a professional certificate from the Institute of Integrative Nutrition. Rohde offers individual counseling, workshops and group classes. Connect with Rogue Living Well on Facebook and to learn more visit www.RogueLivingWell.com.