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VEGAN FITNESS A Healthy Choice for Body and Planet
Tennis champion Venus Williams and New England Patriots star quarterback Tom Brady are among the athletes that opt for healthy, plantdominant diets to reach their personal best, a trend that belies some misconceptions about what it means to be vegan. “Going vegan implies a larger, lifestyle choice based on personal ethics, but athletes report that they just feel better,” says Brenda Carey, editor-in-chief of Vegan Health and Fitness Magazine. “They’re also surprised at how well they put on muscle after making this dietary change.”
A balanced vegan diet can provide by Marlaina Donato
everything an active body needs for muscle mass, stamina and recovery while lowering the risk of heart disease. A 2018 metaanalysis of 40 studies published in the peerreviewed journal PLOS One concludes that a plant-powered diet fosters a healthier cardio-metabolic profile. According to Dutch researchers, amping up nutrition from plants may also lower the risk of insulin resistance and Type 2 diabetes. Devotees report unexpected perks.
“I recover faster. I also have more natural energy without the need for caffeine and reduced inflammation, as confirmed in blood tests,” says Matt Tullman, managing partner of the community-building website NoMeatAthlete.com and CEO of vegan supplement maker Complement, in Boulder, Colorado.
Nutritional Superpowers Bolstering the diet with foods like quinoa, chia seeds, nut butters and vegan energy powders, as well as combining foods for a more complete protein profile, is important. For example, pairing whole-grain rice with beans makes a complete protein, says Stefanie Moir, international vegan fitness coach and founder of VeganAesthetics. co.uk, in Glasgow, Scotland. “Eating a wide variety of foods across the plant kingdom ensures that you reach your fitness goals,” says Moir, who trains six days a week and opts for a breakfast of oats with nut butter and chia seeds. “If you want a ‘superfood’ component, you can add cacao powder for antioxidants and a great chocolate taste.”
Tullman acknowledges that there are some exceptions to protein requirements— especially for the elderly, individuals with certain chronic diseases and pregnant women—but he notes that daily protein needs are less than we’ve been conditioned to believe. “If you track your macronutrients through a day, you’ll find that you’re getting adequate protein.”
Professional bodybuilder Torre Washington, in Tamarac, Florida, keeps it simple. “We’re all unique individuals, so it’s up to each person to test things without fear of lack.” The National Academy of Sports Medicine-certified coach loves antioxidant-rich blueberries, filling apples and potassium-packed bananas,
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Mentally, it’s given me more depth of thought and spiritually connected me with the “YOUniverse” as a whole. ~Torre Washington
and tends to choose calorically lower, nutritionally dense foods during periods that he’s competing.
Carey suggests vegan meal delivery services as an option and vegan-friendly restaurants in a pinch, but attests to an easy system of meal prep for consistency. “Some people like to meal prep one day a week— cooking brown rice, quinoa and chopping veggies. This way, you can just throw it together when it’s time to eat,” she says. “You can also eat more simply and throw a bunch of yummy fruits or veggies into the blender for smoothies or soups.”
For added fortification, some experts recommend supplementing with vegan sources of vitamin B 12 , especially for active women in their child-bearing years and older individuals, because B 12 absorption is compromised as we age. Adding a vegan source of vitamin D is also a wise choice if exposure to natural sunlight is not adequate.
The Big Picture For the vegan athlete, workout gear that doesn’t contain wool or leather is the way to go. “Making conscious choices expands beyond your plate, and a lot of brands have vegan-friendly shoes,” says Moir.
“The difference between ‘plant-based’ and ‘vegan’ has to do with ethical motivations and treatment of animals,” says Tullman. “Natural fibers such as cotton and synthetic fabrics like polyester are fine.”
The path of vegan fitness can not only offer health benefits, but also a personal connection to the Earth. “It’s given me an opportunity to share my journey with others and to allow them to reach their own specific goals,” says Washington. “Mentally, it’s given me more depth of thought and spiritually connected me with the ‘YOUniverse’ as a whole.”
Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.
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healthy kids COLD-BUSTERS Natural Remedies for Kids
by Ronica O’Hara
March brings the first whiffs of fragrant spring air, along with a heightened chance of runny noses, coughs, sore throats and congestion in youngsters. The spring and fall months are the most likely times to catch a cold because seasonal allergens inflame nostrils, making it easier for cold viruses to have their way. Although many worried parents reach for cold and cough medicines, antihistamines or even antibiotics, there is little evidence that these ease symptoms or hasten recovery, and they may even cause harm, according to reports from the American Academy of Pediatrics (AAP). The AAP suggests some natural approaches for symptoms, including sponging for fevers as well as hydration, honey and chest rubs. A metastudy published in American Family Physician in 2012 found that treatment with buckwheat honey, Umcka ColdCare, nasal saline irrigation, a vapor rub or zinc sulfate “may decrease cold symptoms in children.” Here are those and some other natural strategies: 1 Hydration to flush out germs: “If your child doesn’t like drinking water, add a spritz of lemon, ginger, crushed berries or fruit juice to give it some flavor,” advises Heather Tynan, ND, of Evergreen Naturopathic, in San Diego. A child can also drink coconut water or suck on frozen berries or popsicles. 2 Honey for sleeplessness and coughs: Honey can kill both viruses and bacteria, and in a Pennsylvania State University study, a bedtime teaspoon of buckwheat honey beat out dextromethorphan, a cough suppressant used in over-the-counter cold and cough medicines, in helping kids sleep better and cough less. (But don’t give honey to a kid under age 1 because of the risk of botulism.) 3 Chest rub to ease conges- tion: A chest rub can help clear a child’s congestion, but choose natural ingredients like aloe, eucalyptus, lavender and rosemary; that’s a safer bet than the standard mentholated products which can cause breathing problems in toddlers. Natural alternatives are sold at health food stores, and a do-it-yourself version can be made simply by mixing together one cup of coconut oil, 20 drops of eucalyptus oil and 10 drops of peppermint oil. 4 Essential oils to fight infection: A combination of five essential oils—clove, lemon, cinnamon bark, eucalyptus and rosemary, commonly known as four thieves—has antibacterial, antiseptic, antiviral and immune-stimulating properties, says Tynan. “Diffuse it in your child’s room, or dilute well (about one to two drops per five
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milliliters of carrier oil) and apply under their nose, behind their ears and on the back of their neck, on their chest and on the soles of their feet.” 5 Saltwater gargle for a sore throat: As soon as anyone in her family shows signs of getting sick, they begin gargling with salt water, says Tangela Walker-Craft, a mother and former teacher in Lakeland, Florida. “Saltwater loosens mucus and flushes bacteria out of the throat. It will also help to reduce swelling,” she says. 6 Elderberry or Umcka to ease symptoms: A recent meta-analysis in Complementary Therapies in Medicine concluded that elderberry syrup (in stores as Sambucol) reduces the duration and severity of cold and flu symptoms. “The syrup is sweet and delicious, so typically very easy to get children to take,” says naturopathic doctor Kiera Smialek, of Scottsdale, Arizona. Umcka ColdCare, based on the South African geranium, halved cold symptoms in five days compared to a placebo in a University of Chicago study. 7 Zinc sulfate to shorten a cold: If taken within the first 24 hours of symptoms, zinc sulfate tablets or syrup can reduce colds by a day or more, studies suggest. 8 Warming socks to boost immunity: This odd-sounding strategy “increases circulation, decreases chest congestion and increases the activity of the immune system,” says Smialek. Soak a pair of cotton socks in ice cold water. Wring them out and place them on the child’s feet. Cover them with thick dry socks, ideally wool. Keep them on overnight. In the morning, the wet, cotton socks will be dry. “Remember, the best remedies for cold and flu are rest and time,” says Tynan. In the meantime, though, steps like these “can help you kick it much faster and reduce some symptoms while you’re doing so.”
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The Vagus Nerve Matters
by Eric Winder, DC
The vagus nerve has a unique role in your health. It runs from a small hole in your skull, down your neck, then to all your organs. However, when it is injured or low in function, it can cause a host of problems, from nausea and ear pain, to a hoarse voice and even depression. While there are many options to temporarily stimulate the vagus nerve and relieve some of these problems, fascia release therapies can make profound, lasting improvements in this nerve’s function by permanently releasing restrictions that irritate the nerve.
As an example, a patient, whom I will refer to as Pamela, recently came to our office. She suffered from neck and lower back pain from a car accident two years ago. Pamela also experienced frequent bouts of nausea and a chronic dry cough. Her initial treatment in our office focused on fascia restrictions caused by joint and muscle injury from the car accident. However, treating those areas caused only partial relief of her pain.
Due to the dry cough and nausea, both potential symptoms of vagus nerve trauma, I changed the focus of her treatment to connective tissue in areas that could affect the vagus nerve. Releasing restrictions in the front of the neck, left side of the sternum, and several points in the abdominal muscles gave tremendous relief to Pamela’s neck and back pain.
Her nausea and dry cough also disappeared as a result of this vagus nerve focused treatment. She was thrilled, but somewhat surprised, that focus on the vagus nerve helped so much. I explained to her that, among other problems, the vagus nerve can cause organ tension or irritation, which then could refer pain into the spine. Pamela’s spinal pain had been caused by restriction around the nerve resulting from her accident.
While there are many potential causes of vagus nerve injury, the most common include whiplash, diabetes, Lyme’s disease, extreme stress and upper respiratory viral infections. Symptoms of vagus nerve trauma can vary because the nerve is connected to so many places in the head and abdomen.
There are vagus nerve connections to the skin around the ear and to the vocal cords, so vagus problems potentially can cause ear pain or a hoarse, wheezing voice. Connections to the roof of the mouth and throat can also mean problems swallowing or a chronic cough. Because the vagus links to almost all of the internal organs, problems with the nerve can also cause symptoms and issues as varied as unusual heartrate, nausea, bloating, gastroparesis (lack of stomach motion) and constipation. For people who experience only mild vagus nerve irritation, there are a variety of home practices to help improve this nerve’s “tone,” or level of function. All of the following have been shown to improve tone in the vagus nerve: As I mentioned above, fascia release therapy can often provide lasting relief for vagus nerve symptoms. Fascia (fibrous connective tissue) is practically everywhere in the body including in all the areas where the vagus nerve is located. At our office, we use hands-on fascia release therapy to release restrictions from the fascia in the abdomen, chest and neck that can potentially cause irritation to this important nerve.
In some cases, we also utilize low-level laser therapy to relax the areas around the nerve and improve its function. With thorough treatment, fascia release therapy can improve the symptoms of vagus nerve dysfunction to restore quality of life and health.
You are invited to attend an evening program on March 25, where you can learn in-depth about fascia, why it is important, and how to solve fascia problems when they create gut symptoms. Dr. Eric Winder will discuss case examples, provide a treatment demonstration and hold a Q&A session following the presentation. Attendees are invited to arrive at 6:50 p.m. for refreshments, and the program itself will take place from 7–8 p.m. This free event is located at 3131 S Tamiami Trail, #102, Sarasota. To RSVP, call 941-957-8390. Dr. Eric Winder has 23 years in practice, and focuses on relieving pain and restoring alignment and motion through fascia release therapies without forceful manipulation. For more information, visit GentleBay.com.
• Deep breathing with slow exhalations • Vocal cord vibrations (sing, hum or gargle, for instance) • Meditation • Exercise • Socializing and laughing • Acute cold exposure (cold showers or cold water on the face) • Omega-3 fat supplements (or foods rich in omega-3) • Probiotic bacteria supplements
39 March 2020 S cientists recently discovered a way to kill viruses and bacteria. Now thousands of people are using it to stop colds and fl u. Colds start when cold viruses get in your nose. Viruses multiply fast. If you don’t stop them early, they spread and cause misery. In hundreds of studies, EPA and university researchers have confi rmed that viruses and bacteria die almost instantly when touched by copper.
That’s why ancient Greeks and Egyptians used copper to purify water and heal wounds. They didn’t know about microbes, but now we do.
Scientists say the high conductance of copper disrupts the electrical balance in a microbe cell and destroys the cell in seconds.
Tests by the EPA (Environmental Protection Agency) show germs die fast on copper. So some hospitals tried copper for touch surfaces like faucets and doorknobs. This cut the spread of MRSA and other illnesses by over half, and saved lives.
The strong scientifi c evidence gave inventor Doug Cornell an idea. When he felt a cold about to start he fashioned a smooth copper probe and rubbed it gently in his nose for 60 seconds.
“It worked!” he exclaimed. “The cold never got going.” It worked again every time. He hasn’t had a single cold for 7 years since.
He asked relatives and friends to try it. They said it worked for them, too, so he patented CopperZap™ and put it on the market.
Soon hundreds of people had tried it and given feedback. Nearly 100% said the copper stops colds if used within 3 hours after the fi rst sign. Even up to 2 days, if they still get the cold it is milder than usual and they feel better.
Users wrote things like, “It stopped my cold right away,” and “Is it supposed to work that fast?”
“What a wonderful thing,” wrote Physician’s Assistant Julie. “No more colds for me!”
Pat McAllister, 70, received one for Christmas and called it “one of the best presents ever. This little jewel really works.”
Now thousands of users have simply stopped getting colds.
People often use CopperZap preventively. Frequent fl ier Karen Gauci used to get colds after crowded fl ights. Though skeptical, she tried it several times a day on travel days for 2 months. “Sixteen fl ights and not a sniffl e!” she exclaimed.
Businesswoman Rosaleen says when people are sick around her she uses CopperZap morning and night. “It saved me last holidays,” she said. “The kids had colds going round and round, but not me.”
Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, no more headache, no more congestion.” Some users say copper stops nighttime stuffi ness if used just before bed. One man said, “Best sleep I’ve had in years.”
Copper can also stop fl u if used early and for several days. Lab technicians placed 25 million live fl u viruses on a CopperZap. No viruses were found alive soon after.
Dr. Bill Keevil led one of the teams confi rming the discovery. He placed millions of disease germs on copper. “They started to die literally as soon as they touched the surface,” he said. People have even used copper on cold sores and say it can completely prevent outbreaks. The handle is curved and fi nely textured to improve contact. It kills germs picked up on fi ngers and hands to protect you and your family. Copper even kills deadly germs that have become resistant to antibiotics. If you are near sick people, a moment of handling it may keep serious infection away. It may even save a life.
The EPA says copper still works even when tarnished. It kills hundreds of diff erent disease germs so it can prevent serious or even fatal illness.
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From the Common Cold to the Coronavirus: How Chinese Medicine Plays a Role in Boosting the Immune System
by Dr. Cynthia Clark, Acupuncture Physician, Applied Clinical Nutritionist
In about 200 AD, Governor Zhang Zhongjing watched two thirds of his beloved family and town die from a terrible disease. Governor Zhang was relentless in his pursuit of understanding and effectively treating the deadly virus. What resulted from this labor of love has given the medical world a lasting legacy of information. He charted out six fundamental phases of disease, then documented their specific characteristics and found a treatment for them in the seminal Chinese herbal classic: the Shang Han Lung.
Rather than just stating, “Take this antibiotic to see if it works and doesn’t wreck your digestive system in the process,” the information presented in the classical Chinese medicine training points instead, through symptom and observation, to which phase the disease is in and where it is headed next. A person might have one or more symptoms of a certain stage, and this technique needs to be combined with a proper tongue and pulse observation to confirm the diagnosis and accurately determine the right treatment.
These stages are as follows: Tai Yang (Greater Yang) with stiff neck, headache, chills and fever; Yang Ming (Yang Brightness) with profuse sweating, hot body temperature, thirst and constipation; Shao Yang (Lesser Yang) with a disease that has lasted more than five days accompanied by chills and fever, and chest discomfort; Taiyin (Greater Yin) with chills, distended abdomen, and vomiting or diarrhea; Shaoyin (Lesser Yin) with anxiety, drowsiness, diarrhea, chills and cold; Jueyin (Absolute Yin): thirst, difficult urination, physical collapse, pain in the chest, and hunger with no desire to eat.
In the first stage, a person might feel better from 9 a.m. to 3 p.m. In the second, they might feel better from 3–9 p.m. In the third, they might feel better from 3–9 a.m. In the fourth, they might feel better from 9 p.m. to 3 a.m. In the fifth, they might feel better from 11 a.m. to 5 p.m. And in the final stage, that person might feel better from 1–7 a.m.
How is this information relevant today? In the past several weeks, a number of people have experienced sickness. Take a woman named Mary, for example, who had a wellness appointment scheduled at our practice, but called that morning to report she’d come down with an ailment and asked if she should still come in—she didn’t want to get anyone sick. This was considerate, but we told her, “Yes, this is the most important time to come in.” Upon arriving, Mary’s pulse was “floating,” which means that it was close to the surface of her skin, and her tongue had a thin, white coat on it. She also presented with chills, fatigue, and a stiff neck and back. Mary received a tea which contained
cinnamon twig, ginger, Chinese date and kudzu. These ingredients work together synergistically which means that when they are cooked together, new molecules form that enhance their healing properties.
She also received acupuncture which focused on bringing blood flow and Thelper cells to the points which stimulated her immune system and digestion. One of these was Stomach 36 which is one of the most powerful immune system points on the human body. By taking this tea, Mary felt much improved in just a few hours, and was able to return to work.
“The body is to nature as a violin is to the orchestra. The strings are to the violin as the organs are to the body. For the orchestra to play in harmony, all the instruments must be tuned to each other. If a single instrument is out of tune, the whole sound is dissonance rather than harmony,” explains the book Between Heaven and Earth: A Guide to Chinese Medicine. The immune system as a whole can be thought of in this way.
Chinese medicine has shown to be effective from diseases that range from the common cold to HIV to MRSA. In 2015, researcher Tu Youyou won the Nobel prize for the use of Chinese medicine in treatment of malaria. It has also been used to treat both the cold and flu for thousands of years. At this moment, various Chinese medicine herbs are researched for their use in boosting the immune system to prevent and recover from the Coronavirus.
by Christina Captain, DAOM, MSAOM, MSHN, MA
Lucky Dragon says:
“Use Feng Shui to increase your personal power!”
Spring is a time of rebirth and renewal, so utilize these feng shui strategies to expand both your personal and professional growth. 1. Clear out all your clutter—it’s time for the ritual of spring cleaning! If you haven’t laid your hands on an item for one year, then find a new home for whatever it is. (This, however, does not usually include your significant other!) 2. Wood is the element that harnesses the energy of growth and expansion. Various materials and colors can be used to promote the element of wood such as wood itself of any kind, paper materials, such as books, and use of the color green. 3. The shape of the wood element is a rectangle. Adding furniture and accessories in this shape helps to increase wood energy in a space. 4. Too much of anything can be a problem, so balance the amount of wood element in your home with metallics—for example, actual metals such as silver picture frames and other accessories or furniture. 5. Rid your personal space of anything toxic—people, chemicals, food or thoughts. This will renew and refresh your spirit beyond what you could imagine.
Dr. Christina Captain is nationally boardcertified by the National Commission for Certification in Acupuncture and Oriental Medicine (NCCAOM). She is the lead practitioner at Sarasota Center for Acupuncture and Nutrition. Dr. Captain is also an expert Feng Shui practitioner and teacher who studied under Nancilee Wydra of the Feng Shui Institute of America, before originating her own style, Essential Balance Feng Shui. Since this discipline is a branch of Oriental Medicine, she often blends Feng Shui prin ciples into her treatment plans. Her practice is located at 2650 Bahia Vista St., Suite 101, Sarasota. For more information, call 941- 951-1119 or email DrCaptain@SarasotaCenterForAcupunctureAndNutrition.com.
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