Zucchini as a superfood? Who would have thought. This unglamorous vegetable is often unappreciated. The plants are so amazingly productive that most gardeners grow more than they can eat. The classic joke goes: people in the country usually don’t lock their car doors except in the summertime. Why? So that their neighbors can’t put zucchini’s in their cars as a “gift”.

Well, it just so happens that my garden is overflowing w/ zucchinis right now, even though I pragmatically only planted one plant. I have been eating zucchini omelets, zucchini enchiladas, grilled zucchini, zucchini bread, etc. and giving them away for weeks now and started wondering about the nutrient profile of the humble zucchini.

A search of the nutrition information on the zucchini, from nutritiondata.com, was better than I had hoped. Zucchini is low in Saturated Fat, very low in Cholesterol and low Sodium. It’s a good source of Thiamin, Niacin and Pantothenic Acid, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin B6, Folate, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper and Manganese. It has a zero glycemic index, good news for diabetics and those on weight loss programs and is a mild anti-inflammatory. Zucchinis are quite nutritionally complete compared to other foods.

So, if you aren’t lucky enough to be a gardener and have zucchinis coming out your ears, or a neighbor who has too many, pick up some zukes at your local farmer’s market or grocery to enjoy an inexpensive, versatile veggie that will help you stay fit and healthy. This food is also recommended for people doing food allergy elimination diets as it is quite hypoallergenic.

Lastly, if anyone out there can tell me how a giant zucchini can appear on the vine seemingly overnight, please let me know. Every summer I try to pick all the zucchinis when they are small. I look every day for new ones, yet somehow a few the size of baseball bats show up every year. It’s one of those mysteries that confounds me.

In health,

Margaret Philhower, ND
www.drmargaret .org

I spent a couple hours today harvesting organic blueberries at the local U-pick patch. Is there an organic blueberry farm near you? Now is the time to harvest a year’s supply of blueberries and freeze them. Freezing actually makes them more nutritious as the cell walls break and more of the heart and blood vessel strengthening properties are released. My husband and I go through about 1 pint to 1 quart of blueberries per month and were able to harvest enough for a year in about 2 hours. It’s good family fun, a little exercise, saves money and helps you connect with your food!

Did you know there is a whole website devoted to blueberries? Check out http://www.simply-blueberries.com/! Another great website, www.nutritondata.com, has this link to the nutrition information of the delicious blueberry.

Unsweetened blueberry juice is a great medicine to prevent and treat urinary tract infections from E. coli, the bug responsible for 90% of UTIs. It works just like cranberry juice and tastes much better. This is one of many treatments a naturopathic doctor may recommend to a patient with frequent UTIs.

In health,

Margaret Philhower, ND
www.drmargaret.org

This summer, I have been spending most of my non-working hours outdoors gardening, landscaping and riding my bike down to the river to swim. We have been out on the deck in the evenings grilling lots of vegetables harvested fresh from the garden and are feeling healthier every day. After a long, cold and wet spring, the fresh produce and hot sun feel great!

As the dog days of summer approach, I’ll be inside on the computer more during the heat of the day. Please check back soon. I have some interesting research updates to share and will post again in a few days.

Yours in health,

Margaret Philhower, ND
www.drmargaret.org

A recent study published in The Archives of Neurology tracked the dietary habits of 2148 people over the age of 65 for nearly four years and found out that a HIGHER intake of salad dressing, nuts, fish, tomatoes, poultry, cruciferous vegetables, fruits, and dark and green leafy vegetables and a LOWER intake of high fat dairy products, red meat, organ meat, and butter will likely protect against developing Alzheimer’s dementia. Follow this link to read the full text of the study. The beneficial foods are all staples of the Mediterranean diet, which I often recommend to my patients.

Margaret Philhower, ND
www.drmargaret.org

For more in-depth information on avoiding Bisphenol-A (BPA) and other toxins in plastic food containers, link to this highly relevant article in the latest New Yorker Magazine: “The Plastic Panic- How worried should we be about everyday chemicals?” by Jerome Groopman.

Enlightening reading on a rainy spring day,

Margaret Philhower, ND

drmargaret.org

I promised I’d let you know if I found a source for safe canning lids. I finally found one: http://shop.reusablecanninglids.com/ is the web address for Tattler’s indefinitely reusable, BPA-free canning lids. How cool is it that these lids don’t need to be thrown away after a single use? And they’re non-toxic. It’s a win/win solution, as many alternative choices end up being- like choosing to try alternative medicine!

Please scroll down to read my January post outlining the dangers of BPA.
Every choice we make affects our health. This is a simple change to make that can prevent a host of health problems.

In the spirit of the naturopathic principle of prevention,

Margaret Philhower, ND
www.drmargaret.org

Vitamin D deficiency is epidemic! Have you been tested yet? If not, please see your local, licensed Naturopathic Physician to find out if you are getting enough Vitamin D. A recent study by the Cleveland Clinic confirmed what I have been telling my patients for years: Vitamin D is best absorbed with a large meal. It is a fat soluble vitamin, so of course this makes perfect sense. The abstract outlining the details of the study is shown below.

I share this because I have had plenty of patients be tested and prescribed the weekly pink pill of 50,000 IU vitamin D by their MD with no details about when or how to take it. I have a couple of issues with this common scenario. First, people should be instructed to take Vitamin D with food. One of my patients was vomiting after her vitamin D pill every week because she took it on an empty stomach, not knowing any better. Next, I think lower daily doses of Vitamin D are as or more effective than a huge weekly dose, without the artificial coloring agents, fillers and binders of the prescription pills. I recommend liquid Vitamin D in doses of one to ten thousand IU daily with a large meal containing fat and see almost everyone I repeat test having raised their levels to the optimal range within 3-6 months depending on severity of deficiency.

Reference: J Bone Miner Res. 2010 Apr;25(4):928-30.

“Taking vitamin D with the largest meal improves absorption and results in higher serum levels of 25-hydroxyvitamin D.

Mulligan GB, Licata A.

Department of Endocrinology, Diabetes, and Metabolism, Cleveland Clinic Foundation, Cleveland, OH, USA.

Abstract

Many patients treated for vitamin D deficiency fail to achieve an adequate serum level of 25-hydroxyvitamin D [25(OH)D] despite high doses of ergo- or cholecalciferol. The objective of this study was to determine whether administration of vitamin D supplement with the largest meal of the day would improve absorption and increase serum levels of 25(OH)D. This was a prospective cohort study in an ambulatory tertiary-care referral center. Patients seen at the Cleveland Clinic Foundation Bone Clinic for the treatment of vitamin D deficiency who were not responding to treatment make up the stugy group. Subjects were instructed to take their usual vitamin D supplement with the largest meal of the day. The main outcome measure was the serum 259(OH)D level after 2 to 3 months. Seventeen patients were analyzed. The mean age (+/-SD) and sex (F/M) ratio were 64.5 +/- 11.0 years and 13 females and 4 males, respectively. The dose of 25(OH)D ranged from 1000 to 50,000 IU daily. The mean baseline serum 25(OH)D level (+/-SD) was 30.5 +/- 4.7 ng/mL (range 21.6 to 38.8 ng/mL). The mean serum 25(OH)D level after diet modification (+/-SD) was 47.2 +/- 10.9 ng/mL (range 34.7 to 74.0 ng/mL, p < .01). Overall, the average serum 25(OH)D level increased by 56.7% +/- 36.7%. A subgroup analysis based on the weekly dose of vitamin D was performed, and a similar trend was observed.Thus it is concluded that taking vitamin D with the largest meal improves absorption and results in about a 50% increase in serum levels of 25(OH)D levels achieved. Similar increases were observed in a wide range of vitamin D doses taken for a variety of medical conditions." (c) 2010 American Society for Bone and Mineral Research.

So, keep your vitamin D on the kitchen table and take it with your largest meal of the day to keep deficiency away!

Dr. Margaret Philhower
Naturopathic Physician

www.drmargaret.org

There is a deadly strain of an airborne fungus, known as Cryptococcus gattii, that has infected about 20 people in the Pacific Northwest. Most commonly, the symptoms include a bad cough and shortness of breath. Other symptoms include headache, skin rash and quickly progressing fatigue. These are common symptoms that can be caused by viruses and bacteria, which are much more likely causes. Pets can also be affected. Bumps under the skin and a cough are the main symptoms in animals. I have had a lot of patients ask me about this disease, so I thought I would discuss it here in the blog.

First, I think it is important to realize that infection with Cryptococcus gattii is EXTREMELY RARE. It is NOT CONTAGIOUS from person to person. The spores must be inhaled directly. I talked with an immunologist at The University of Washington about this and he was very unconcerned about it ever becoming a big issue. In researching this disease, I have seen a lot of comments about the intermediate host, Douglas fir trees, needing to be all cut down to prevent the spread. I find this to be completely ridiculous.

There is a lot of mystery surrounding where the Cryptococcus gattii fungus is coming from as it was previously only found it the tropics. Below I will share 2 links to articles with more information about possible causes. One theory that makes a lot of sense to me is that this fungus is related to climate changes and poor logging practices. There are many monoculture stands of replanted Douglas fir trees in areas where old growth forests (mixed stand of a variety of trees and shrubs) were logged. This fungus could be spreading because there are so many unhealthy tree plantations in the Pacific northwest. If this is the case, obviously more logging is not the answer.

I write this post to educate and inform, not to spread fear. Most likely, this disease will not affect you. If you do develop any of the above symptoms, especially if you live in the Pacific Northwest, ask your doctor if she or he is aware of this fungus outbreak and if you need further testing. For prevention, just keep yourself in overall excellent health as much as possible. Get enough sleep. Eat lots of vegetables, fruit and fiber. Avoid sugar and exercise for an hour 5 days a week. Drink lots of water and avoid alcohol and caffeine. See a naturopathic doctor to fine tune your health plan.

There is no need to avoid going out into nature! If you a a forest worker, it makes sense to clean your equipment, take a shower and put on clean clothes after work. Ultimately, we just have to wait and see how much of a problem Cryptococcus gattii becomes. In the meantime, I encourage focusing on living and enjoying a healthy lifestyle.

Links for more information about Cryptococcus gattii:

NATIONAL GEOGRAPHIC NEWS- OVERVIEW
http://news.nationalgeographic.com/news/2010/04/100421-new-fungus-cryptococcus-gattii-deadly-health-science/

TRUTHOUT LINK (Note: This is a pretty far out story, but I have found Truthout to provide consistently well-researched news articles. Therefore, I am opting to share this information with my readers.)
http://www.truthout.org/mystery-disease-linked-missing-israeli-scientist59169

Yours in health,

Dr. Margaret Philhower
Naturopathic Physician

www.drmargaret.org

This Mother’s Day weekend, the weather where I live is sunny and warm, but not hot with gorgeous flowers for a bouquet for mom everywhere. It is the perfect time to review some seasonal allergy prevention and treatment suggestions for those of you (or your moms) that tend to start sneezing and sniffling when the flowers start blooming.

For people with seasonal allergies, also known as hay fever, this time of year can be miserable. Symptoms of pollen allergy include runny nose, scratchy eyes and throat, cough, fatigue, itchy eyes and throat and sneezing.

Allergies are a common reason for people to seek naturopathic medical care. Naturopathic physicians are state licensed, primary health care providers that can order lab tests and provide an individualized treatment approach that is the least invasive and most natural. Naturopathic therapies for allergies really work and have the benefit of less side effects and medication interactions than over the counter allergy medications.

I always recommend starting with the basics. First, avoid pollen exposure by showering before bed, changing pillow cases often, changing clothes after being outside, vacuuming often and using an air filter in the bedroom for severe cases. Dietary changes that help include avoiding any food sensitivities you know you have, diary, sugar, fruit juices and alcohol. These can all thicken mucus and be inflammatory. Anti-inflammatory foods rich in omega-3 fats such as wild salmon, sardines, walnuts, flax and chia seeds are excellent choices.

Quercetin, a bioflavonoid from citrus, onions, and squash skins, is an effective natural anti-histamine. Bromelain is an enzyme-based anti-inflammatory form the pineapple plant that helps keep mucus membranes from over-reacting to irritants. Vitamin C and hesperidin methyl chalcone are also useful supplements for treating allergic symptoms.

Herbs for allergies include Nettle leaves, Eyebright leaves, Goldenrod leaves and Yerba mansa. Anti-inflammatory herbs like turmeric and boswellia are great additions to an allergy formula.

Homeopathics for allergies such as Allium cepa (onion), Sabadilla, Natrum muriaticum or a combination remedy like Boiron’s “Sabadil” also work well. A constitutional homeopathic remedy, which requires an extensive interview to find a remedy that matches all your symptoms, is another useful allergy-clearing approach. I use both acute and constitutional homeopathic remedies with almost all of my patients and find them to be quite effective and inexpensive.

Local bee pollen, 1/4 tsp twice daily from March through June helps some folks, but should be used with caution in highly sensitive individuals. Nasal lavage, rinsing the nose out with salt water, is another excellent allergy survival strategy.

Of course a healthy balanced diet full of fresh vegetables and fruit is crucial in preventing allergic reactivity. Avoiding exposure to toxic substances and fine particles like smoke and dust can help reduce allergic burden also. Doing a spring cleanse or simply avoiding alcohol, hydrogenated fats and high fructose corn syrup supports your liver in its detoxification work and can dramatically reduce allergic symptoms. Eating enough fiber and drinking enough water, along with regular exercise, ensures regular bowel cleansing. This in turn keeps the gut healthy and allergic reactions in check.

I have recommended all of the above advice to many a patient individually or in combination and have had great success in helping many ease their symptoms and be able to enjoy the outdoors again. There are many other effective treatments out there, so don’t give up if you try something that doesn’t work at first.

So, if you have allergies, you don’t need to suffer every spring. Try some of the above suggestions first. If your symptoms persist, I invite you to make an appointment with your local naturopathic expert to explore your options.

For my next post, I am researching Cryptococcus gaddii, a potentially deadly fungus that used to be mostly in the tropics and is now spreading to humans and pets through the Pacific Northwest. This is getting a fair bit of hype (H1N1 is “out” and Crytococcus in “in”) and I hope to allay fears and educate people about natural medicine and ecological strategies to combat its spread.

In health.

Margaret Philhower, ND

www.drmargaret.org

Chia Seeds have amazing health benefits that you should all know about. They are a rich source of:

1. Omega 3 “good fats” such as alpha-lipoic acid
2. Protein
3. Fiber
4. B-vitamins, especially Niacin, aka B3
5. Minerals (Magnesium, Calcium, Zinc, Iron, Copper, Phosphorus, Manganese)
6. Antioxidants like quercetin

Chia seeds come from a plant known as Salvia hispanica, a member of the Mint family. A native to Mexico and South America, chia seeds were the power food of the Aztecs.

I recommend 1-2 TBSP daily, soaked in water or ground like flax seeds and sprinkled on your food. The oil from the chia seed is also found in capsule form. 2 capsules 2 times daily with meals is a great substitute for fish oil with similar benefits for lowering bad cholesterol & hsCRP and raising good cholesterol. Another way to eat chia seeds is in sprouted form. Remember “Chia Pets,” –the living knick knack from the 70’s? Well, now they are back in style and healthier than ever.

The high soluble fiber content of chia seeds has the health benefit of balancing blood sugar, aiding elimination for both constipation and diarrhea as well as liver/gallbladder stagnation. The good fats are beneficial for your heart and blood vessel health and as an anti-inflammatory. The protein helps diabetics keep blood sugar low and is perfect for vegan and gluten free diets. Chia seeds are rich in antioxidants and hypoallergenic, so they are also well suited for anti-inflammatory diet plans, which I recommend to most of my patients.

For more fun facts about Chia seeds, Wikipedia is a useful resource with more scholarly links for those of you who like peer-reviewed research studies published in reputable medical journals to back up the above health claims.

May all the spring seeds you sow grow and thrive!

Margaret Philhower, ND
www.drmargaret.org