Tag Archives: optimal aging

We’re back!!!!

You probably noticed that Candace and I took the summer off from blogging…..but not much else, as summer in the beautiful Pacific NW beckons all of us to spend as much time as we can outside:  hiking, biking, playing golf/tennis/hooky, gardening, dreaming, reading, barbecuing , walking on the beach, rafting, canoeing, SUPing, and just plain relaxing. So that is what we have been doing the past 3 months which means we have walked our walk of trying to live lives of balance.

My daily walk with Riley, our amazing English lab

My daily walk with Riley, our amazing English lab

Fall always brings to me a feeling of new beginnings, of new commitments and of renewed energy. The daylight hours grow shorter each day, bringing us closer to the hearth, the kitchen and to indoor activities. We are excited to share some of our observations about the seasons of our lives, so stay tuned during the next few months for our musings on hormone balance, optimal living and growing through the various stages of our lives with grace and gratitude.

Fall in the wine country: c'est magnifique…...

Fall in the wine country: c’est magnifique……

In September, we recorded a webinar for ZRT laboratory, based here in the Portland area: “What you always wanted to know about menopause…..but were afraid to ask”. We used a conversational format which we think you will really enjoy, as it keeps the information accessible and relevant. Click on this link to listen in:

http://www.zrtlab.com/webinars/everything-you-ever-wanted-to-know-about-menopause-but-were-afraid-to-ask

Don’t ‘suffer in silence’ ……if you are going through the many upheavals and changes of perimenopause and beyond, you are definitely NOT alone…and help is only a click away. Join in our conversation and learn how you can gracefully transition through hormonal changes. The conversation is back ….and so are we. So glad you could join us.

Balance is attainable : learn what YOU can do to sustain it in your life

Balance is attainable : learn what YOU can do to sustain it in your life

 

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Exercise is NOT a dirty word(Just ask my Portland to Coast team!)

I love my work. I get to spend time with thousands of women every year in my role as a health care provider and as a result, I meet some amazing individuals. My office is in ‘the Pearl’ in NW Portland, which is an area similar to Soho in NYC:  shops, restaurants, bookstores(Powells Books is the largest bookstore in the U.S.and is a mere 3 blocks from my office), businesses and high density living quarters.  It is a vibrant neighborhood filled with pedestrians, cyclists, dogs on leashes, people hustling back and forth: for work, to shop, or to meet a friend over coffee or happy hour.

Our beautiful city of Portland: this is one vibrant town

Our beautiful city of Portland: this is one vibrant town

I hear many stories everyday and some common threads that emerge are all too often frustration with weight(too much, especially that dreaded ‘muffin top’), stress and feeling tired/overwhelmed. In my role as a provider, I try to elicit details of a person’s diet, stress management techniques and exercise routine. Most importantly, I have learned NOT to make assumptions: many people still don’t know how to eat ‘cleanly’ or how to incorporate exercise into daily living. Not surprisingly, women who eat well and exercise regularly tend to look and feel better/younger and handle life’s stressors with more grace.

So often I hear “I don’t have time to exercise” “I get bored” “I have bad knees” ” I just hate how I look: I can’t imagine putting on a bathing suit/workout clothes”. But then again, these are often the same women who are at their wit’s end with weight and fatigue issues.

The solution is obvious: Exercise! but the path back can be difficult for many.  But I love this kind of challenge: helping people find what works for them to get them back to feeling good, balanced, energized, alive…So many people hear the word ‘exercise’ and they want to run, but not outside, but to the couch. It can be a bit daunting for someone who has never been very active or for others who have adopted a sedentary lifestyle.

But it doesn’t have to be insurmountable. Start small. Set some goals. Let me give you some REALISTIC suggestions:

~Get a fitness app for your smart phone: there are some great ones out there. One that I use all the time is ‘endomondo’: this is a sports tracker with a GPS that makes fitness fun, helping you to measure your progress over time: I used it to train for Portland to Coast and it helped me to walk my fastest mile ever! Some others are ‘adidas-mi coach’, ‘couch to 5 k'(one of my co-workers is using that one: helping her to walk/jog and get moving!), ‘nike-fit’ …the choice is endless. Pick something that works for your lifestyle: they really make exercise fun!

~Find a group or a friend and start working towards a goal together. Last year I formed our PTC team and some of the women had NEVER participated in any kind of formal exercise or events. Guess what? they loved it and came back this year stronger and fitter than ever.

The morning after PTC with 3 of my amazing teammates: feeling strong, healthy and proud

The morning after PTC with 3 of my amazing teammates: feeling strong, healthy and proud

~Try something new or revisit something you loved as a child. Take a dance class, try stand up paddling, yoga, pilates, barre work, sea kayaking: there are no limits to the opportunities out there.

Trust me: exercise is the one thing that if you do it with any sort of regularity and dedication, it will give back to you in many ways: You will feel stronger, calmer, more flexible, confident, fit, leaner, and happy. And your memory will improve, as well as your cardiovascular health and hormonal balance.

So what’s stopping you? As always, we would love to hear what you are doing as part of your personal balance plan.

Happy trails…..

Cruising to the end of my second leg of 7.78 miles: what a gorgeous route and fun time we had

Cruising to the end of my second leg of 7.78 miles: what a gorgeous route and fun time we had

Oh and P.S.: last year was our first year as a walking team and we came in at around the top 40% , which we felt pretty good about. THIS year we finished in the top 28% overall…not bad for a bunch of women walking and having a fantastic time while doing it!

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Doing Menopause the Chinese Way: Speaking Hormone Truth to Beauty

When I was asked earlier this month to give a lecture on hormone testing and balance, in Guangdong province, China of all places, I leaped at the chance with absolutely no idea what lay  in store. I had been invited by the inimitable Virginia Hopkins, co-author of  the John Lee go-to books on menopause (What Your Doctor May Not Tell You About Menopause, etc.(www.virginiahopkinshealthwatch.com). According to Virginia, the Chinese were becoming more interested in hormone testing and bioidentical hormones, having been made wary of synthetic HRT use after its greater risks than benefits were revealed in the landmark Women’s Health Initiative (WHI).

Images of balance are everywhere in China...spiral incense in a Macao temple

Images of balance are at every turn in China…spiral incense infuses the spirit at this ancient Macao temple.

So I figured I’d be preaching to the choir with my message of optimal health and aging through hormone balance and bioidenticals. My instructions were to keep it simple: women in China were only just getting into this and may not understand the mechanics of what hormones do. To be fair,  there are still hundreds of thousands of women in this country who are  still on HRT or are afraid to use hormones of any kind since the WHI, even though we now know that bioidentical (BHRT) alternatives have fewer side effects and can bring real relief. (for scientific resources visit: http://www.womeninbalance.org).
For a couple of weeks before the trip, I labored over my powerpoint, studying everything I could find on menopause among Chinese women, and learned that we all apparently suffer from similar symptoms, although hot flashes did not appear to be as common to our counterparts in the land of the dragon, as “menopausal melancholia,” worry, or rheumatism.
When in China you see women and men doing Tai Chi everywhere in the public parks and along the rivers...these are time tested paths to finding balance

When in China you see women and men doing Tai Chi everywhere in the public parks and along the rivers…these are time tested paths to finding balance that were here and will be still when the big Macs and botox are long gone!

I also queried my GP at Kaiser Permanente who grew up in the north of China and told me that women in her country don’t talk about the menopause and are expected to “step up and get on with it” when they feel unbalanced, sad, or out of sorts during the change of life…Dr. Xi also told me that weight gain was becoming much more of an issue in China as fewer people walk or bike to work, and choose MacDonalds or KFC (ugh!) over the traditional fresh fish, fowl, rice and vegetable fare. My doctor got a bit emotional as I left the clinic exhorting me to in my lecture help her countrymen comprehend that menopause is a significant life change that should be treated with a greater dose of natural medicine, compassion and understanding.  I took her words to heart and accepted it as my great challenge. After all, I would be working with an interpreter named Wen, who learned his english from American movies (an impressive feat given that he had mastered our language, slang and all), and was just learning about hormones.  I had sent him my powerpoint well in advance and once there gave him a crash course in hormone balance 101;  he could relate he told me …. his great aunt was driving  herself and the whole family crazy with her memory lapses and melancholy….they loved her very much he said. and needed answers. Though Wen got the message thanks to his dowager aunt, and I might add did a masterful job of translating, I cannot guarantee that my audience did in full, and not because they are not open to the subject of optimal aging, but because the more compelling message for the well to do, fast moving entrepreneurs of the new China is about youth and beauty. My job was to help them connect those dots to speak hormonal truth to beauty.

Candace and Dave aging to the fullest in the fastest growing economy in the world...if you can see them, the towering buildings behind us in the pic were ALL built within the last 10-15 years!!

Candace and Dave aging to the fullest in the fastest growing economy in the world…if you can see them, the towering buildings behind us in the pic were ALL built within the last 10-15 years!!

The evening of my lecture we had been treated to a grand banquet attended by VIP clients of the Biotechnology company hosting me…these were extremely wealthy women of uncertain ages, who as they swanned into the banquet room provided much to marvel at given their almost too-perfect beauty….after being introduced to me as their speaker and guest of honor flown all the way from America, they nodded politely and proceeded to inspect the contours of my face and discuss their findings in rapid fire Chinese as I sat there clueless…I finally gathered from my interpreter that they were trying to guess my age…. “but I don’t mind telling them how old I am,” I said….but before I could brag on 64 years sans botox, he politely shushed me….”No, I’m sure they would much rather guess.”

Following my hormone lecture in China I was treated to my very own 5 minutes of fame...

Following my well-received lecture in China I was treated to my very own 5 minutes of fame…

Well I never did learn what age they decided on but as they did smile at me often and gave me the universal thumbs up, I evidently met with their approval, though how I escaped censure in their eyes for not having perfectly planed skin and a smooth lineless neck is beyond me. Maybe they were just being polite. Or maybe I’m just lucky (so far, so good).  My own strong impression insofar as the Asian approach to balance, health and BEAUTY goes, is that the latter is of much more pressing importance to the modern Chinese woman, particularly in terms of how young one appears to be vs. how healthy one actually is! As long as you look young who cares how healthy you are?

Beauty above all and in every way, however it is achieved...

Making up for Mao time: an extreme example of glorified beauty perhaps, but extremely glorified it is!

To be fair, these observations should apply only  to the swath of life I happened into as a hormone health educator, and surely do not reflect your average menopause in China, but I never met a woman who wanted to talk menopause…the buzz word is beauty.  I have reasoned that this trend towards perfection is in a way making up for Mao time, that draconian period known as the Cultural Revolution when Chairman Mao leveled society and made everyone equals – equally poverty stricken, equally miserable, equally drab…. thus modern China’s fixation with youth, sexiness, passion, and everlasting youth makes some sense of the irony!

The day following my lecture I spent nine straight hours at the 10th annual International Beauty Symposium crammed full of thousands of flawless faces presumably seeking some guarantee of looking that good forever….judging from the multi-billion dollar industry they had going in umpteen massive exhibition halls,

Thousands flocked to find everlasting beauty at the International Beauty Symposium...but the expo halls were filled with cigarette smoke and I felt ten years older not younger by the end of the day!

Thousands flocked to the International Beauty Symposium but the crowds and cigarette smoke had me feeling 10 years older not younger by days end!

there appeared to be no limit to what women will do to remain youthful…reconstructive surgery of eyes, chins, cheeks, laser skin resurfacings, fillers and botox, robotic “tightening” technology of every imaginable sort, face lifts, bottom lifts, “rehabilitative pelvic repair” are about as common in China as getting braces in this country!

Whatever type of reconstructive tightening technology you're looking for from skin to pelvis ...the sky is the limit at the International Beauty Symposium

Whatever type of reconstructive tightening technology you’re looking for, from skin to pelvis, sky’s the limit at the International Beauty Symposium

Thus the challenge of speaking about natural health and balance. I suspect that the many women I spoke with or who attended my lecture were not quite as concerned about looking great for their age and  would rather have you believe they look great AND are at least 20 to 30 years younger than they really are… but then we’ve got plenty of that fountain of youth thinking over here too!  I am still sorting my own contradictory thoughts and feelings on this one ….talk to me in 10 years!

Cruising down the Pearl River, Guangzhou China...talk about dazzling beauty!

Cruising down the Pearl River, Guangzhou China…talk about dazzling beauty!

Epilogue: Back home after travelling 14,000 miles in 8 days, I debriefed with the US Chinese rep for the company that sponsored my trip. Li told me that my talk was a smash success, that it “hit the target” and that they are moving forward to introduce hormone testing and bioidentical hormones in China. The powers that be are confident this approach will go over very well with Chinese women who “do not like to use strong medicine, but do like to delay aging.” Clearly. (Presumably they do not equate reconstructive surgery with strong medicine.) In the next breath Li revealed that she is worried she looks older than her years because she has so much stress in her life. I asked her why and she replied that it is because she must work all the time, thus has no time.  It is obvious that as China thrives economically, there is a new kind of post-cultural revolution deprivation: no time to rest and recover from the rigors of becoming the fastest growing economy in the world.  In the course of my conversation with Li, I had commented that practically every man I saw in Guangzhou seemed to be lighting a cigarette, and every woman (interestingly I only saw one female smoking) breathing in the side stream smoke…Li says that’s because they all work too hard and smoking helps them relax. I guess smoking has always been an excuse to take a break, but talk about rapid aging! You couldn’t ask for a better guarantee of wrinkled, sagging skin!

Toxic effects of cigarette smoking = rapid aging of skin in the men who smoke and the women who breathe in the contaminants of sidestream smoke

You deserve a break, but not this kind. Toxic effects of cigarette smoking = rapid aging

So we live and learn. It wasn’t so long ago that my husband grew up in a house with a father who was a 2 pack-a-day man, and I as a kid developed asthma from the suffocating smoke of Dad’s cigars. Times are changing and raising awareness is my job as a health educator. All I can hope is that I was able to get across the message that achieving true health and lasting beauty, no matter your age, is about practicing balance in all forms: hormonal, dietary, stress, exercise, lifestyle, spiritual… that you cannot get a shot that will undo the bad effects of cigarettes,  sidestream smoke, or other toxins, and there’s no laser surgery that can fix the rapid aging of chronic stress….perhaps we all have to learn in our own way, the hard way, but at the end of the day, it boils down to BALANCE!

Contemplating the message of balance at ground level beneath the third tallest tower in the world: Guangzhou City

Contemplating the message of BALANCE at ground level beneath the third tallest tower in the world: Guangzhou City, CHINE

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MUST READS for Gifting Balance this Christmas

As promised, and in time for Christmas giving I have put together my all-time “must-reads”  that not only speak to me of balance but help me find and sustain it in the midst of the slings and arrows of daily living….many of my best picks for mind, body and soul balancing guidance  can be easily-peasily ordered online from our Menopausibilities Women’s Health Shop. Okay here’s my list of essential, can’t stay in balance without fantabulous reads.

HORMONE BALANCING:
The Wisdom of Menopause, Christianne Northrup, M.D.

Hormone Balance Made Simple, John R. Lee, M.D. (any of the books by John R. Lee including: What Your Doctor May Not Tell You About MenopauseWhat Your Doctor May Not Tell You About PreMenopauseWhat Your Doctor May Not Tell You About Breast Cancer: How Hormone Balance Can Help Save Your Life  (w/ David Zava PhD.)

The Cortisol Connection, Shawn Talbott

 Adrenal Fatigue, The 21st Century Stress Syndrome, Dr. Jim Wilson, N.D.

The Mood Cure, Julia Ross

The books that speak of balance are essential to finding it in your body, mind and soul.

The books that speak of balance are essential to finding it in your body, mind and soul.


MIND and SOUL Balancing
:

The Happiness Project, Gretchen Rubin

Gift From the Sea, Anne Morrow Lindberg

Sex and the Seasoned Woman, Gail Sheehy

Women, Food and God, Geneen Roth

Magnificent Mind at Any Age, Daniel G. Amen, M.D.

Wild, From Lost to Found on the Pacific Coast Trail, Cheryl Strayed

The Art of Happiness, Dalai Lama

Ageless Body, Timeless Mind, Deepak Chopra, M.D.


Body Balancing:

True Food
, Andrew Weil, M.D.

Fight Fat After 40, Pamela Peeke, M.D.

Super Nutrition for Menopause, Anne Marie Gittleman

The Thyroid Diet, Mary J. Shomon

French Women Don’t Get Fat, Mireille Guiliano

Stay tuned, next post for Kyle’s TOP Books of Balance for the NEW YEAR!! May your days be merry, bright, and above all in balance!!

Christmas coming on - not hot flashes!

Give the gift of Balance this Christmas! Happy Holidays! Candace, Rye and Dave

 

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Christmas 2012 in Balance: The Essential Gift List

Xmas ME

Christmas is one of those GOOD stress times I like to think of as  the  spice of life!

The holiday rush is upon us and I like everyone else I know find myself in a constant rush to fit in the shopping, the parties, and the round of Christmas craft fairs, concerts, and happy hours with friends. Actually I’m having far too much fun this season, but on top of work and chores, aging parents, aging dogs (who have lately forgotten they’re house trained), aging knees, and an empty nest (which is about to fill back up to overflowing just as we were getting used to it)….well it takes it’s toll. But far from complaining, oh no, ho, ho, I am simply stating a fact: Christmas time can be a stressful time!! Mostly GOOD stress, one hopes, but stress none-the-less.

So my challenge this season is to stay cool in the midst of all the holiday chatter and cheer, to keep Jingle Bell Rock from getting stuck inside my head, and to find gifts for my favorite people that  rather than cluttering their closets may help to unclutter their lives. In mulling this over, I keep arriving back at one of  Menopausibilities’ essential truths: It’s about BALANCE.  That’s it.  That’s all that stands between me and overeating, overworking, overspending, and overdoing the Yuletide. So with mantra in mind I hereby resolve that the only gifts I will give a moments consideration to this Christmas are those that speak to me of balance. Gifts meant to calm, soothe, enlighten, and rebalance the health, hormones, and lives of those I love best in all the world. Mature woman holding gift, portrait

Thus follows my very own Speak to Me of Balance Christmas Gift List for 2012. Hopefully my growing hodgepodge of favorites will speak to YOU of balance or help spark your own ideas:

MASSAGE: A gift certificate for a one hour massage, or even a 15 minute chair massage 2x a week studies tell us, can calm the sympathetic nervous system and lower stress levels significantly.

FLOAT: this is the act of suspending oneself voluntarily in a tank filled with warm water and Epsom salts for about 90 minutes in a darkened room! Hmmm… the idea being to block all sensory input so that sans the constant pressure of analyzing the world around you, your body lowers its levels of stress hormones while the neurotransmitters of happiness rise and the mind comes out to play. Fans of FLOAT say the 90 minutes go by fast when you’re in a state of “otherworldly relaxing.” (www.floathq.com for Portlanders – floatation.com for everyone else!)

Man examining his physique in the mirror

Dave and the after-effects of a “hot” yoga session: more strength and stamina, less spare tire!

YOGA: the essentials of stretching and deep breathing release tension, lower stress hormones, and among other things boost lung function.  More oxygen translates to relaxed muscles with fewer aches and pains, better mood and memory. The Bikram version performed in 100+degrees is a form of ‘hot’ yoga that has its’ followers, my own husband among them!

Gift certificate to Aveda Hair Salons  among the very few I have found that use natural plant-based hair dyes and products. Its about time….we need to give ourselves a break from the toxins in most chemical hair dyes that turn into bad estrogens and throw hormones out of whack.

Grayce Root Revive – this is a real lifesaver between colorings: a fragrance-free, naturally pigmented hair powder that can be brushed in as a temporary touch up for gray grow out. And I can tell you, it does the trick. Not only that, by reducing my visits to the hair stylist I’m reducing my exposure to the bad chemicals in hair dyes. www.graycerootrevive.com

Arbonne’s Instant Lift Gel (my secret weapon for looking the best I can for my age) and any of the RE9 line of anti-aging, plant-based, toxin-free, cosmetic and skin care products from this visionary Swiss company. www.arbonne.com to find a consultant in your town.

A year’s membership to the Sierra Club is available right now for 15 bucks at www.sierraclub.org. Check out their awesome range of outings: day hikes, peak scrambles, bicycling, cross-country skiing, bird-watching, conservation-walks, or forays into the remaining natural areas of our major cities. What better way to stop living in your head and start living in your body!!

A moment of balance , halfway up Saddle Mountain in the Oregon Coastal Range

Kyle in a moment of balance, halfway up Saddle Mountain in the Oregon Coastal Range

By the way, walking may be the single best and easiest exercise you can do to get healthy, or even healthier in 2013. In a recent Wake Forest Medical Center study, women who walked one to two miles 3 times a week shrank abdominal fat cells by a whopping 18 percent in four months. By the way, researchers did not find the same effects  in those who dieted but did not walk.

Woman  jogging

Walking or belly fat? Its a no-brainer.

Walking gear: warm hat with ear flaps and a must-have brim (for those of us who wear glasses), waterproof pants and anorak so there is no excuse not to exercise in the great outdoors no matter the weather. A growing disconnect with the natural environment has been linked in a host of studies to obesity and related “diseases of indoor living”.

Pedometer – taking 5000 steps or fewer daily is considered sedentary. Track your steps wearing a pedometer and work your way up to 10,000 steps, which is considered active.

Dance classes – Speaking of making it to 10,000 steps a day, I wonder how many you can accumulate in a dance class? My daughter Jess just told me that she and her boyfriend recently signed up for lessons after realizing how out of step they were on the dance floor at a friends wedding  …from the waltz to the rumba they are now learning to move in synchrony. Just like hormones in balance!  www.arthurmurray.com

Soul balancing:  Beading, needlepoint, glass making, painting or cooking classes. Whatever speaks to you of creativity! This I know for sure: you can’t worry or distract yourself with internal chatter while stringing beads one at a time. And what better gifts than those made by hand for the particular person in mind.

Last but not least, let’s not forget the balancing presence of all presents: Red wine, Green tea and Dark chocolate – all in moderation but loaded with adaptogenic herbs, antioxidants, and anti-inflammatory properties that keep hormones in balance and our immune systems humming along.

An example of a delicious rich organic dark chocolate

A square or two of organic dark chocolate speaks to me of balance! Not to mention that it raises serotonin, the pleasure hormone!

So did I get everything? What about tickets to the theater, an upcoming concert, or art exhibit for a friend who needs the gift of time. If money is no object a week away at a spa where nothing but fresh, organic, hormone-free foods go into your body, and nothing but peace and quiet into your mind. And on that thought I shall wind down my own thoughts ….still on a roll but not in a rush.

African American couple leaving concert hall

The gift of time to enjoy the best life has to offer, especially at Christmas!

Next post I’ll share our Menopausibilities best picks for books to help balance body, mind and spirit just in time for Christmas. In the meantime please LIKE us or comment on the blog to share any great ideas you come up with for gifting balance to the people you love best in all the world.

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From Awareness to Action: The Anti-Cancer Way of Life

As the pinking of America during national breast cancer awareness month gives way to the reds and blues of the national election, it occurs to me that we cannot let our awareness of a disease that still kills one out of every 8 women in this country be packed away with the ribbons, teeshirts, and pink running shoes until next October. Awareness is meant to be a catalyst for action. And taking action against breast cancer boils down to prevention. I keep a clipping on my bulletin board, a letter to the editor of the NY Times that speaks to rising health care costs: “the 800-pound gorilla in the room – that large percentage of health care dollars consumed by a small percentage of the population who have illnesses that are preventable.” It goes on to say that the cost savings of people taking responsibility for their own health.. to stop smoking, overeating, and start exercising, would far outweigh the trillions of dollars spent on treating disease that is preventable. The writer is a breast cancer surgeon who in making the argument would presumably rather go out of business than perform  another mastectomy that could have been prevented.

And yet the National Cancer Institute’s expenditure of dollars for prevention is less than ten percent of its’ entire budget, despite the fact that most breast cancers are not a result of genetic risk, but of the risks we take with our god-given health.  When Kyle issued her cleansing challenge last month, simple sugars and carbs were at the very top of her NO GO list because not only do they cause blood sugar irregularities, hormone imbalances, and the dreaded belly fat, they cause insulin levels to rise. That in turn triggers the secretion of another molecule called  “insulinlike growth factor” (IGF-1) whose job it is to stimulate cell growth, an effect that not only creates inflammation in the body (a now recognized risk for cancer) but ultimately provides fuel for cancer cells! To make matters worse, this lethal spinoff of elevated blood sugar and insulin levels also promotes the ability of tumors to invade neighboring tissues. So when we take action to reduce our intake of simple carbs and sugars and find (as most of us did during the cleanse) that we are reducing inches around our waistlines, we are at the same time significantly reducing our greater risks for breast cancer… and obesity, diabetes, and heart disease too.

A study that tracked breast cancer patients for 6 years showed that those who ate the most foods rich in carotenoids, the brightly colored, red, orange and yellow fruit and veg lived longer than those who ate less. Lesson: eat all you want!

As we move forward into ever more optimal food choices that not only help us lose weight, but also boost our immunities against disease, I’d like to share with you some of the latest scientific information from a recent book that is all the rage on the subject.  ANTI-Cancer: A New Way of Life, has been credited with causing a sea change in the way providers and patients now confront cancer. It is written by David-Servan-Schreiber, a scientist, M.D, PhD. who when diagnosed with brain cancer refused to accept it as a death sentence. Over a 15-year period he learned what he needed to do to fight the disease and cure himself of the “incurable.”  Please check out the following Top 10 of Dr. Servan-Schrieber’s recommended Anti-cancer foods:

1) Green Tea 2 to 3 cups a day– steeped for at least 5-8 minutes to release the magic “catechins” that  block the growth of blood vessels tumors need to grow.

2)  Olives and Olive Oil – Black olives (vs. green) in salads, risottos, etc., and cold-pressed, extra-virgin olive oil – one half to one tablespoon used daily in cooking – are particularly rich in cancer fighting antioxidants.

3) Turmeric spice the most powerful natural anti-inflammatory known also helps stimulate the death of cancer cells. Mix 1/4 tsp. with 1/2 TB of olive oil and a generous pinch of black pepper. A few drops of agave nectar can remove any slight bitter taste. Add to vegetables, soups, salad dressings.

4) Ginger root is also a powerful anti-inflammatory and anti-oxidant. Add grated ginger to a wok vegetable mixture; marinate fruits in lime juice and grated ginger and a few drops of agave nectar. Make an infusion or tea by cutting into one inch slices and steeping in boiling water for 10-15 minutes.

5) Cruciferous vegetables (Brussells sprouts, broccoli, cauliflower, bok choy, chinese cabbage) contain powerful anticancer molecules called indole-3 carbinoles (I3Cs). They prevent pre-cancerous cells from turning into malignant tumors and promote the suicide of cancer cells. Cover and steam briefly or stir-fry rapidly in a wok with a little olive oil, sea salt, etc. Note: boiling destroys the anticancer properties.

6) Vegetables/Fruits rich in Carotenoids – carrots, yams, sweet potatoes, squash, pumpkins, tomatoes, persimmons, apricots, beets and all the bright-colored (orange, red, yellow, and green) fruits and vegetables contain Vitamin A and lycopene, which inhibit the growth of cells of several cancer lines.

There are significantly fewer breast cancers among Asian women who have eaten soy since adolescence; those that do occur are less aggressive with higher survival rates.

7) Soy compounds (edamame beans, miso, tofu, tamari, tahini, soy milk, etc.) block the stimulation of cancer cells by estrogens and the development of blood vessels that feed tumor growth. Use tofu, tempeh, miso, with onions, garlic, curry in vegetable dishes and wok meals.

8) Mushrooms – shitake, maitake (has the most pronounced effect on the immune system), portobello, oyster and thistle oyster all have properties that stimulate the reproduction and activity of immune cells. Use in soups, vegetables, oven-grilled or stir-fried in a wok with other vegetables.

Red wine, Pinot noir in particular, is rich in resveratrol, an antioxidant protector of healthy cells against aging. When taken in moderation it  is known to have hormone balancing benefits.

9) Red wine – contains resveratrol a powerful antioxidant that has been shown to slow the progressive stages of cancer development.  One glass of wine provides the observed effect – but caution, more is not better. Avoid in pregnancy.

last but not least! Drum roll please……

10) Dark chocolate – contains a number of antioxidants that limit the growth of cancer cells and the blood vessels that feed tumors. Eat a few squares of dark chocolate instead of dessert at the end of a meal (with your green tea!) Or melt dark chocolate in a double boiler, then pour over pears or any fruit combination. Also delicious with grated ginger or tangerine peel.

Let’s keep up the momentum …if adding any of these AntiCancer foods to your daily diet helps you feel better, stronger, calmer, safer and more balanced as you go about your everyday life…We’d LOVE to hear from you…and as always any great recipes you come up with please pass them on by commenting on the blog!

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2012 Re-velations and Re-solutions of the Re-Woman!

If January is the time for taking stock, new beginnings, and all that, then it’s well ‘nigh time for me to follow suit…. as much as I hate to admit it, I have not exactly been the poster child for a woman in balance these past couple months….ever since Christmas (or was it more like Halloween…)  I’ve been on a roll, celebrating life as it were, which all too often boils down to eating and drinking too much, staying up too late, and generally overdoing it. Sound familiar? Well I hope it does… I mean I can’t possibly be the only menopausal woman out here hanging on to Christmas and all the dear, sweet, hallelujah I’m still here celebrations  that mark the stages of our lives.

Masquerade Ball New Years Eve 2011, the Benson Hotel, Portland, Oregon ... behind the mask ...a Re-woman in waiting!

Still… I knew the party was over the other day when I woke up with a nasty head cold and a bad case of middle age. Instead of being “out there” living it up and having a ball (although the Masquerade ball I attended on New Years Eve has to become a tradition),  I need to be “in here” where head, heart, and balanced hormones reside.

Yes! AND at the same time I need to be more like Elizabeth Gilbert  in Eat, Pray, Love, when she went to the ashram to cultivate stillness, learn to listen, and stop talking so darn much… In this first 30 days of the new year I need to become the quietest woman in the room for a change; the most cleansed, serene, and balanced woman I know.  I need to re-view, re-do, re-new. I need to Re-woman!

And just so’s you know I mean every word, here is my RE-Balance aspiration (see Kyle’s last blog on aspirations vs. resolutions) list for 2012 – I’ll let you know how I’m doing….:-)

Get into that bed one hour earlier every single night. (The extra sleep will help to balance my stress hormones which in turn will help to reduce cravings, belly fat, and the tension I sometimes hang on to for dear life!)

Rise one hour earlier to a cup of green tea vs. coffee (This will help to reduce the havoc wreaked upon my adrenals by caffeine and allow the magic green antioxidants to boost my immunities and in turn my longevity!)

Spend at least 15 to 20 mns. morning and/or evening in stillness: no talking, no electronic stimuli, no nothing – just breathing. (This practice will help me to calm down, FOCUS, and eventually become the most serene woman I have ever met.)

Walking faster, than slower at intervals builds strength and balance

Rev up my 40 minute walk to 1 hour a day, and walk faster. No lollygagging and no excuses, even if I have to walk in the rain and the dark.  (This will help to humidfy my skin and oxygenate my brain and body so that I will live forever, or at least look and feel like I can!)

Learn how to make Brussells sprouts taste good! Got any recipes ladies?? (Adding way more cruciferous vegetables (kale, chard, spinach, cauliflower, cabbage) to my daily diet will help to metabolize excess and/or toxic, ie. ‘xeno’ estrogens from my body, thus clearing my onward path to natural hormone balance.)

Tune out all talking heads before bedtime. (This will stop the overstimulation of the 24/7 news cycle and rid my tired brain of useless chatter AND prevent me from becoming one of those people who develops ADHD in her 60s, heaven forbid!)

Reject all foods that are genetically modified or filled with pesticides, synthetic hormones, xenoestrogens, antibiotics, or empty calories. (This will significantly reduce my risk of getting indigestion, a fat belly, a leaky gut, gluten-intolerance, insomnia and hormone imbalance, not to mention diseases of aging like breast cancer!)

Cancel one appointment a week and banish anything, anyone, and everything else in my life that is an unneccesary stressor. (This will enable me to become more authentic and the most stress-free person I could ever hope to meet!)

I could go on, and no doubt I will be adding more to my list like RE-testing my hormones this year, and Re-doubling my efforts to spread the word about the virtues of natural progesterone and bioidentical hormones, but enough already…lofty goals yes, out of my mind? No, on the contrary, back in it. This is the Re-Woman talking!

If YOU have a Re-balance plan you’d like to share, or for that matter, a great Re-cipe for Brussells sprouts, PLEASE do!!

Essential ingredient: Finding, being and staying in balance is a work in progress.

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Filed under Bioidentical Hormones, Candace Burch