1. Have a light healthy breakfast.  Try a smoothie with added protein powder, or steel cut oats.
2. Skip the soda and drink water or tea through the day.
3. Consider including vegan, vegetarian dishes or gluten-free options on the menu.
4. Eat slowly.  Chew your food thoroughly.
5. Are if you are in the process of changing your diet, plan and prepare ahead of time what you will eat.
6. Reduce or elimante the use of meat in gravies and sauces.  Use vegetable bouillon cubes or broth to season vegetables and for gravy.
7. Consider allowing guests to mix the size of their plates. Plenty of research shows that people tend to eat all the food on their plate.  Small plate size=less eating all around.
8. Just because there will be food everywhere, don’t throw all caution to the wind.  Avoid over eating.
9. Consider saving an animal and have a meatless thanksgiving celebration.
10. Skip the white bread and white rice.  Add whole grains to the menu.

SURVIVING RADIATION THE WISE WOMAN WAY
~2002, Susun S Weed

We are adapted to survive mild exposures to radiation. After all, the sun is a kind of controlled nuclear bomb and it releases a lot of radiation. Of course, this radiation, and man-made radiation, can also cause cancer and a host of short- and long-term health problems.

Whether you are worried about the radiation from dental x-rays, a mammogram, or fallout, here are some Wise Woman Ways to help you stay healthy. (If you are using radioactive therapies in your cancer treatment, there is a chapter full of information specifically for you in Breast Cancer~ Breast Health! The Wise Woman Way.)

~ Japanese researchers found that diets high in carotenes significantly reduced DNA damage in humans exposed to radiation. Supplements of beta-carotene (or of vitamins C or E) did not show this effect. Eating lots of orange and dark green foods (sweet potatoes, winter squash, beets, carrots, kale, collards, chard, and spinach, for example) can protect you from radiation-induced cancers.

~ Envision yourself and all your cells protected from damage. (One woman wrapped herself in psychic lead.)

~ Guinea pigs bombarded with radiation lived a lot longer if they ate broccoli or cabbage. All cabbage family plants – including arugula, turnips, radishes, cauliflower, mustard greens, bok choy, Brussels sprouts, broccoli d’rappe, kale, collards, and of course broccoli – protect your cells from the damaging effects of radiation.

~ Choose an image, an icon, something meaningful to you, as a focusing agent. Put your affirmations, blessings, prayers, visualizations, and healing love into it, for easy access when you need help.

~ Miso broth is the classic food for prevention of radiation damage. There’s twice the protection if a quarter-ounce/5 grams of dried kelp seaweed is added to the soup. In scientific studies, seaweed was able to neutralize radioactive isotopes in the human body. Researchers at McGill University say radioactive strontium binds to the algin in brown seaweeds to create sodium alginate, a compound easily and harmlessly excreted. Common black tea exhibited the same anti-radiation effects in several Japanese studies.

~ In Fighting Radiation and Chemical Pollutants with Foods, Herbs, and Vitamins (Vitality, 1991), Steven Schecter tells us that both black and green tea showed “radioprotective effects” whether taken before or after exposure to radiation. Among other modes of operation, tea catechins absorb radioactive isotopes and remove them from the body before they do damage. The action is similar he says, to that of sodium alginate (the “active ingredient” in kelp seaweed).

~ Eating any amount of reishii (a mushroom) reduces damage from radiation.

~ St. Joan’s/John’s wort oil protects my skin from radiation damage. I use it as my only sunscreen (and I am outside a lot) and find it not only immediately effective in preventing and treating sunburn, but even more protective with continuing use over years.

~ Burdock root (Arctium lappa) removes radioactive isotopes from the body. A dose is 1-4 ounces/300-120 grams of cooked fresh root, up to a pint of infusion daily, or several large spoonfuls of vinegar (but only if made with fresh roots).

~ Dried beans, especially lentils can reverse DNA damage done by radiation. So can red clover (Trifolium pratense) and astragalus (Astragalus membranaceous) – two powerful members of the legume (bean) family.

~ Homeopathic remedies can be taken before and after exposure to radiation: Plumbum (lead) is said to help those who feel overwhelmed and in need of protection. Belladonna is used to prevent and relieve radiation burns and pains – even long after the immediate exposure.

Recipe for “Anti-Radiation Easy Meal” is on page 308 in Breast Cancer~ Breast Health! the Wise Woman Way.

~ Selenium protects DNA from radiation damage and helps prevent damage to the skin surface, too. Get plenty of selenium by eating a daily dose of 2 cups/500 ml of nettle infusion, one-half ounce/15 g kelp, 2 ounces/60 g cooked burdock root, or 1 cup/250 ml organic yogurt daily. Shellfish, green and black teas, and garlic contain significant amounts of selenium, as do many mushrooms. The best sources however are nettles (2200 mcg per 100 grams), kelp (1700 mcg/100 g), burdock (1400 mcg/100 g), catnip (Nepeta cataria), ginseng, Siberian ginseng, and astragalus.

~ In clinical trial with humans, those who took ginseng extract (Panax quinquefolium) for thirty days following exposure to radiation showed hastened recovery from injuries to their bone marrow, organs, skin, and blood cells according to Paul Bergner in The Healing Power of Ginseng, The Enlightened Person’s Guide, Prima, 1996. He quotes Japanese researcher Dr M. Yonezawa as saying that “ginseng appears to be the most useful agent available for protection against radiation damage.”

~ It’s important to keep yourself well nourished if you are exposed to radiation. Make it a habit to drink at least two big cups of nourishing herbal infusion daily. Nettles, red clover, and violet leaves supply generous amounts of the nutrients you need most: protein and minerals, especially potassium and zinc.

For best results, do not use capsules of the herbs mentioned in this article. Instead, cook with them (kelp, astragalus, Siberian ginseng, ginseng, reishii, and burdock), brew nourishing herbal infusions with them (nettles, red clover, astragalus, burdock, catnip, and ginseng), make mineral-rich vinegars with them (nettles, burdock, catnip, ginseng, and astragalus), or take a high-quality non-standardized tincture of them (burdock, ginseng, Siberian ginseng, astragalus).

To make a nourishing herbal infusion:

~ Put one ounce of dried herb into a quart jar; fill jar to the top with boiling water and cap tightly.
~ Strain after 4-8 hours and drink hot or cold.
~ Refrigerate what you don’t drink right away; drink that within a day.

To make a vinegar:

~ Fill any size jar with fresh herb (best!!) or one quarter full of dried herb (not nearly so good).
~ Pour room temperature apple cider vinegar over the herb, filling jar to the top.
~ Cover with plastic wrap or a cork.
~ Label with date and name of plant.
~ Let sit for six weeks.
~ Decant into a pretty bottle and use to season soups, beans, and salads.

This is the Wise Woman Way the world ’round. Take good care of yourselves. Green blessings to all.

‘Mindfulness’, the process of learning to become more aware of our ongoing experiences, increases well-being in adolescent boys, a new study reports.

Researchers from the University of Cambridge analyzed 155 boys from two independent UK schools, Tonbridge and Hampton, before and after a four-week crash course in mindfulness. After the trial period, the 14 and 15 year-old boys were found to have increased well-being, defined as the combination of feeling good (including positive emotions such as happiness, contentment, interest and affection) and functioning well.

Professor Felicia Huppert of the Well-being Institute at the University of Cambridge said: “More and more we are realising the importance of supporting the overall mental health of children. Our study demonstrates that this type of training improves well-being in adolescents and that the more they practice, the greater the benefits. Importantly, many of the students genuinely enjoyed the exercises and said they intended to continue them – a good sign that many children would be receptive to this type of intervention.

“Another significant aspect of this study is that adolescents who suffered from higher levels of anxiety were the ones who benefitted most from the training.”

For the experiment, students in six classes were trained in mindful awareness – mindfulness. Mindfulness is a ‘way of paying attention. It means consciously bringing awareness to our experience, in the present moment, without making judgements about it’*. Students in the five control classes attended their normal religious studies lessons.

The training consisted of four 40 minute classes, one per week, which presented the principles and practice of mindfulness. The classes covered the concepts of awareness and acceptance, and taught the schoolboys such things as how to practice bodily awareness by noticing where they were in contact with their chairs or the floor, paying attention to their breathing, and noticing all the sensations involved in walking.

The students were also asked to practice outside the classroom and were encouraged to listen to a CD or mp3 file for eight minutes a day. These exercises are intended to improve concentration and reduce stress.

All participants completed a short series of online questionnaires before and after the mindfulness project. The questionnaires measured the effect of the training on changes in mindful awareness, resilience (the ability to modify responses to changing situations) and psychological well-being.

The researchers found that although it was a short programme, the students who participated in the mindfulness training had increased levels of well-being which were proportional to the amount of time the students spent practicing their new skills.

Professor Huppert continued: “We believe that the effects of mindfulness training can enhance well-being in a number of ways. If you practice being in the present, you can increase positive feelings by savouring pleasurable on-going experiences. Additionally, calming the mind and observing experiences with curiosity and acceptance not only reduces stress but helps with attention control and emotion regulation – skills which are valuable both inside and outside the classroom.”

The success of this initial study has recently led to the creation of an exciting 8 week mindfulness curriculum for schools in both the state and private sectors. This new curriculum, which includes games and video clips, should have even greater benefits.

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For further information, visit here

US ranks last among 7 countries on health system performance

Affordable Care Act holds promise for US performance; focus on information technology and primary care vital to achieving high performance

New York, NY, June 23, 2010—Despite having the most expensive health care system, the United States ranks last overall compared to six other industrialized countries—Australia, Canada, Germany, the Netherlands, New Zealand, and the United Kingdom—on measures of health system performance in five areas: quality, efficiency, access to care, equity and the ability to lead long, healthy, productive lives, according to a new Commonwealth Fund report. While there is room for improvement in every country, the U.S. stands out for not getting good value for its health care dollars, ranking last despite spending $7,290 per capita on health care in 2007 compared to the $3,837 spent per capita in the Netherlands, which ranked first overall.

Provisions in the Affordable Care Act that could extend health insurance coverage to 32 million uninsured Americans have the potential to promote improvements to the United States’ standing when it comes to access to care and equity, according to Mirror Mirror On The Wall: How the Performance of the U.S. Health Care System Compares Internationally 2010 Update, by Commonwealth Fund researchers Karen Davis, Cathy Schoen, and Kristof Stremikis. The United States’ low marks in the quality and efficiency dimensions demonstrate the need to quickly implement provisions in the new health reform law and stimulus legislation that focus on realigning incentives to reward higher quality and greater value, investment in preventive care, and expanding the use of health information technology.

“It is disappointing, but not surprising that, despite our significant investment in health care, the U.S. continues to lag behind other countries,” said Commonwealth Fund President and lead author Karen Davis. “With enactment of the Affordable Care Act, however, we have entered a new era in American health care. We will begin strengthening primary care and investing in health information technology and quality improvement, ensuring that all Americans can obtain access to high quality, efficient health care.”

Earlier editions of the report, produced in 2004, 2006, and 2007, showed similar results. This year’s version incorporates data from patient and physician surveys conducted in seven countries in 2007, 2008, and 2009.

Key findings include:

On measures of quality the United States ranked 6th out of 7 countries. On two of four measures of quality—effective care and patient-centered care—the U.S. ranks in the middle (4th out of 7 countries). However, the U.S. ranks last when it comes to providing safe care, and next to last on coordinated care. U.S. patients with chronic conditions are the most likely to report being given the wrong medication or the wrong dose of their medication, and experiencing delays in being notified about an abnormal test result.

On measures of efficiency, the U.S ranked last due to low marks when it comes to spending on administrative costs, use of information technology, re-hospitalization, and duplicative medical testing. Nineteen percent of U.S. adults with chronic conditions reported they visited an emergency department for a condition that could have been treated by a regular doctor, had one been available, more than three times the rate of patients in Germany or the Netherlands (6%).

On measures of access to care, people in the U.S. have the hardest time affording the health care they need—with the U.S. ranking last on every measure of cost-related access problems. For example, 54 percent of adults with chronic conditions reported problems getting a recommended test, treatment or follow-up care because of cost. In the Netherlands, which ranked first on this measure, only 7 percent of adults with chronic conditions reported this problem.

On measures of healthy lives, the U.S. does poorly, ranking last when it comes to infant mortality and deaths before age 75 that were potentially preventable with timely access to effective health care, and second to last on healthy life expectancy at age 60.

On measures of equity, the U.S. ranks last. Among adults with chronic conditions almost half (45%) with below average incomes in the U.S. reported they went without needed care in the past year because of costs, compared with just 4 percent in the Netherlands. Lower-income U.S. adults with chronic conditions were significantly more likely than those in the six other countries surveyed to report not going to the doctor when they’re sick, not filling a prescription, or not getting recommended follow-up care because of costs.

Methodology

Data are drawn from the Commonwealth Fund 2007 International Health Policy Survey, conducted by telephone in Australia, Canada, Germany, the Netherlands, New Zealand, the United Kingdom, and the United States; the 2008 International Health Policy Survey of Sicker Adults, conducted in the same seven countries plus France; the Commonwealth Fund 2009 International Health Policy Survey of Primary Care Physicians, conducted in the same eight countries plus Italy, Norway, and Sweden; the Organization for Economic Cooperation and Development Health Data 2009; and World Health Organization mortality and population statistics for 2002-03. The 2007 Commonwealth Fund survey focuses on the primary care experiences of nationally representative samples of adults ages 18 and older in the seven countries. The 2008 survey targets a representative sample of “sicker adults,” defined as those who rated their health status as fair or poor, had a serious illness in the past two years, had been hospitalized for something other than a normal delivery, or had undergone major surgery in the past two years. The 2009 survey looks at the experiences of primary care physicians.

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The Commonwealth Fund is a private foundation supporting independent research on health policy reform and a high performance health system.

Minorities hit hardest by arthritis

The burden of arthritis is greater for African Americans and Hispanics, despite lower prevalence among these groups according to a Centers for Disease Control and Prevention (CDC) report published in the May issue of Preventing Chronic Disease. According to the Arthritis Foundation, these findings suggest a critical need to expand the reach of effective strategies aimed at arthritis prevention and management, particularly among groups bearing a disproportionate burden.

The report finds that the prevalence of activity limitation, work limitation and severe joint pain are significantly higher among African Americans and Hispanics. These two groups are nearly twice as likely as whites to have severe joint pain and work limitations and 1.3 times as likely to have activity limitations.

“Arthritis is a debilitating disease that profoundly impacts the lives of millions of Americans on a daily basis,” said Dr. Patience White, vice president of public health for the Arthritis Foundation. “The effects of the 46 million Americans with arthritis on the economy are enormous; the direct and indirect medical costs of this disease are estimated to be $128 billion each year.” With the aging of the baby boomer population, the prevalence of arthritis is expected to rise significantly from 46 million Americans to 67 million Americans by 2030, adds White.

Fortunately, there are simple steps everyone can take to prevent and decrease the pain and disability of arthritis. Small amounts of weight loss and physical activity can make a big difference. For example, for every one pound of weight loss, there is a four-pound reduction in the load exerted on each knee. In addition, safe and effective self-management education programs are available. People living with arthritis can benefit from participating in one of the Arthritis Foundation’s exercise or self-management programs, such as the Arthritis Foundation Walk With Ease Program, Arthritis Foundation Aquatic Program, Arthritis Foundation Exercise Program, and Arthritis Foundation Self-Help Program.

The study shows that an inpatient integrative medicine program can have a significant impact on pain in an environment where pain management continues to be a major challenge, and traditional medications can have negative consequences.

“Roughly 80 percent of patients report moderate to severe pain levels after surgery,” says Gregory Plotnikoff, M.D., one of the study’s authors and medical director of the Penny George Institute for Health and Healing at Abbott Northwestern Hospital.

“We struggle to provide effective pain control while trying to avoid the adverse effects of opioid medications, such as respiratory depression, nausea, constipation, dizziness and falls.”

The study included 1,837 cardiovascular, medical, surgical, orthopedics, spine, rehabilitation, oncology, and women’s health patients at Abbott Northwestern between January 1, 2008, and June 30, 2009. They scored their pain verbally on a zero-to-ten scale before and after treatments.

The treatments included non-pharmaceutical services and mind body therapies to elicit the relaxation response including:

• acupuncture
• acupressure
• massage therapy
• healing touch
• music therapy
• aromatherapy
• reflexology.

The study, “The Impact of Integrative Medicine on Pain Management in a Tertiary Care Hospital” was published March 5 in the Journal of Patient Safety.

“Earlier studies narrowly focused on whether specific integrative therapies manage pain in either cancer or surgical patients,” says Jeffery A. Dusek, Ph.D., research director for the George Institute.

“Our real-world study broadly shows that these therapies effectively reduce pain by over 50 percent across numerous patient populations. Furthermore, they can be clinically implemented in real time, across, and under the operational and financial constraints within an acute care hospital.”

Dusek says future research will focus on defining appropriate intervention doses, duration of pain relief, and developing profiles of which patients are most likely to respond to nonpharmacologic treatments. Reductions in total hospitalization costs, medication use and adverse events will be quantified in future prospective research using the electronic medical record.

“I think we will find that integrative approaches to pain management during the hospital stay will improve patient satisfaction and outcomes, and we will see cost savings from patients using fewer drugs and experiencing fewer adverse events,” said Lori Knutson, RN, BSN, HN-BC, executive director of the George Institute.

February 26, 2010
BIRMINGHAM, Ala. – African-Americans age 65 and younger are more than twice as likely to have a stroke compared with Caucasians in any region, and people who have a stroke are more likely to die in the South than elsewhere, according to researchers at the University of Alabama at Birmingham (UAB) School of Public Health.

The findings are from UAB’s Reasons for Geographic and Racial Differences in Stroke (REGARDS) study, one of the largest ongoing health studies that includes more than 30,200 U.S. participants.

This new report is among the first to show major regional and racial disparities in stroke rates. It also underscores the need for targeted stroke-prevention and care strategies in those at greatest risk, said Virginia Howard, Ph.D., a UAB associate professor of epidemiology and a REGARDS co-principal investigator.

The study was presented Feb. 26 at the International Stroke Conference in San Antonio.

“This is the first study to take national data and really lay it out on the table,” Howard said. “We found in the 45-54 age group that blacks have a 2.5-fold greater stroke rate compared to whites, which is startling.”

The study also shows a stroke rate greater than 12 percent higher in eight Southeast states known as the Stroke Belt – Alabama, Arkansas, Georgia, Louisiana, Mississippi, North and South Carolina and Tennessee – with the highest stroke rate in the coastal states of Georgia, North and South Carolina.

“These are stroke-incidence data. It doesn’t tell us how to fix the problem, but it gives us our clearest stroke picture to date in this country,” Howard said.

In the new study, REGARDS researchers reviewed data on more than 26,500 participants with no history of stroke. They kept in periodic telephone contact with the participants for nearly five years and documented 299 strokes to which they applied a rate formula. In the 45-54 age group, the stroke rate is 192 percent for African-Americans compared with 74 percent for whites.

“That disparity in the incidence rate evens out and changes as you monitor stroke in older Americans. In fact the racial differences reverse, so by the time they reach about age 80 and older, whites have a higher stroke rate compared with blacks,” Howard said. It is not clear why the differences change with age, but it may have to do with different types of strokes occurring in different age groups.

The bottom line is that certain subgroups are at greater risk and need to pay closer attention to their stroke-risk factors, said George Howard, Dr.PH., a UAB professor of biostatistics and a REGARDS co-principal investigator. Stroke-risk factors include family history, high blood pressure and high cholesterol, diabetes, obesity, tobacco use and other variables.

The new study was collaboration between UAB, the University of Cincinnati, the University of Vermont in Burlington, Wake Forest University in Winston-Salem, N.C. and the National Institute of Neurological Disorders and Stroke (NINDS). Funding for this study comes from NINDS.

About the UAB School of Public Health

The UAB School of Public Health is a community of scholars and professionals working and teaching in varied arenas of public health with the goal of fostering research and best practices crucial to the health of our nation and its peoples. The school offers more than 20 areas of study and manages dozens of research and community-service centers.

Is this the best in health care can offer?
Hereditary factors? Lifestyle factors? Heart disease? medication? Heart Bypass surgery? angioplasty, this is a rather typical progression. The costs for the procedures escalate.
Prices for these varied procedures can range from $7,000 to in some cases over $100,000. The care is invasive. There is no such thing as minimally invasive surgery. It is still major and intense. The public is involved in a game of wait and see, as people in need of healing, deteriorate and then told surgery is their only option.

A heart attack or myocardial infarction occurs when a plaque ruptures, allowing a blood clot to form. This completely obstructs the artery, stopping blood flow to part of the heart muscle, and that portion of muscle dies.

The cost of stents
Balloon Angioplasty with Stent Placement for Coronary Artery Disease

Actually there are “cures” for heart disease. There always have been. That does not mean that an individual may not eventually die because of heart failure. But it is possible to live in health without balloons, or mesh or the advanced options using mesh with stainless steel – inserted into your arteries to prop them open. Start now, avoid waiting until the prognosis is poor.

The physical heart resides in the chest cavity, but it is not in a vacuum. When you are comfortable with your heart, that joy translates throughout your life.

The public can let the medical profession that we want healing, not management. The public can let the medical profession that we want healing, not lifetime prescriptions drugs.

America, it is no secret as a nation struggles with how to eat in ways that promote health in an enjoyable way. Now I want to let you in on a secret, that is not really a secret which is, this, healthy food and good taste easily go hand in hand; for real, easily.

In Philadelphia cheese steaks are practically sacred. When people visit the city, having a Philly cheese steak is a must have. Well, I made a seitan cheese steak that was delicious, even, beef eating meat eaters agreed. My recipe was inspired by Christine Pirello. If you are not familiar with her story she healed herself of a serious health problem (cancer) by changing from a S.A.D. (standard American diet) diet to a macrobiotic one. Here’s a link to numerous tasty, healthy recipes, from her PBS show. Browse freely there are about 31 pages. Plan a tasty, healthy menu. No one will feel shortchanged and there will less chance of heartburn, belching and other discomforts. Enjoy the game.

Amy Lansky has written an insightful article to address some of these concerns, here is a link.

Also why do we need (allow) these individuals to decide if we want access to medical freedom, choices and options in our health care? Medical freedom is a necessity, not an option.