The Wonder Fruit

  • By Healthy Living Liberty Lake
  • 10 Mar, 2016
I believe many of our ailments and disease can be prevented and treated thru diet and consuming the right foods. One of these is an amazing fruit that is not only delicious, but has incredible health affects.

Pomegranates! There is yet another study on pomegranates, looking at both men and women. All of them had significant carotid artery stenosis (narrowing of the major arteries in the neck caused by build-up of plaque).  

Before the study started, they me asured the degree of carotid artery narrowing, their levels of oxidized LDL (bad form of LDL cholesterol), blood pressues, and their total antioxidant status. Then they gave half of them a glass of pomegranate juice every day for one year. 6 oz. daily. The results were astonishing.

In the first year of the experiment, the narrowing of the arteries in the no pomegranate juice increased by 9%. While those who drank the juice decreased by 30%!

The levels of oxidized LDL decreased 90%. At the same time, the antioxidant status increased 130% and blood pressures decreased 12%!
If Big Pharma could come up with a drug that did this, it would be the most highly touted drug ever. But, fortunately for us, that won't happen - you can't patent pomegranates.

So if you've been told you need a statin drug, or have hardening of the arteries or showing plaque build-up, or, really, any of us over age 50, start drinking pure pomegranate juice, 6 oz daily. The fruit also works, half a fruit a day.  

What other health benefits are there from pomegranates?
Pomegranates also boost the immune system and make us more resistant to disease. They contain 3 times the antioxidants of red wine and green tea. They've been shown to reduce inflammation and lower inflammatory markers, such as hsCRP. This may also help to prevent Alzheimer's.

There's preliminary studies showing they may help prevent prostate and breast cancer, by decreasing PSA in men and inhibiting reproduction of breast cancer cells.

Pomegranates help to inhibit growth of certain bacterial, viral and fungal infections, and are especially good for preventing dental and gum disease. If you have gingivitis, periodontitis, or denture stomatitis, swish your mouth with the juice, then swallow, twice a day.
There's evidence that pomegranates may increase exercise performance, with a reduction of fatigue and an increase in duration of exercise. Similar to beetjuice, pomegranates are high in dietary nitrates, which increase blood flow.

Isn't that enough to start drinking pomegranate juice daily?
By Healthy Living Liberty Lake 12 Jan, 2018
I'm sure everyone has heard by now that we are in the midst of a flu epidemic. Influenza A and B, with many deaths so far and, as as usual, the flu shot has been worthless. At most, the flu shot provides protection 10% of the time. Even less for seniors, those over age 65 who need protection the most. I see influenza patients daily, and at least half of them had the flu shot.

So what can you do to protect yourself from the flu?

First of all, clean up your diet. If you're eating sugar you're suppressing your immune system. Eat a diet that is rich in colorful vegetables and fruits. Lots of berries and citrus fruits, and vegetables that are green, purple, red or orange in color. Notice I didn't say white, like potatoes. A potato is a big lump of sugar. Eat 8 servings daily. "Eight?!!" most people say. It's not as much as you'd think. One grapefruit is 2 servings. A half cup of veges or berries is one serving. A typical salad of mine will have 6 servings right off the bat. Add a handful of spinach in your protein shake in the morning, and some berries. Snack on carrots and cucumbers thruout the day.  
 
Next, take your immune supplements. The most powerful and simple one is vitamin D. Everyone that lives in the great Northwest is low in vitamin D! It is the most important vitamin that we can take for immunity, and it also lowers risk of breast and prostate cancer, heart disease and MS. Get your levels to between 70-90 - that is optimal.    

Other immune supplements that you can take daily to get you thru the flu season include Immuplex or EpiImmune by Standard Process, or Immune Essentials by Xymogen. These have a combination of 1,3/1,6 glucan, olive leaf extract, zinc, vitamin C, and selenium. I take 2 a day during flu season, one a day at other times.    

If you get recurrent colds, think of zinc. Often times a zinc deficiency can lead to a predisposition to colds and flu, along with poor wound healing. At the first onset of a cold or flu, the first 24 hours take Zn acetate 75mg every 2 hours x 6 doses. First 24 hours only, stop it after that point. This may stabilize the cell membrane enough to completely eradicate the illness. For long term, make sure your multivitamin has zinc in it, between 15-45 mg. Men typically need a higher dose. And men, you might also be interested to know that a low zinc causes low testosterone.

Next, get adequate sleep. Without a consistent 7-8 hours of sleep per night, our immunity suffers, making us more vulnerable to colds.    

If you do end up with the flu, start the zinc acetate, and a supplement called Congaplex - 2 caps every 2 hours while awake. This plus extra vitamin C can be very helpful in helping your body fight the illness. And at the same time, avoid sugar completely! Remember, every time you eat sugar it depresses your immune system for up to 4 hours. If you're sick, don't eat sugar. And that includes alcohol, fruit juices and soda.

This should help to keep you healthy and make it through the flu season intact. If you need more help, are ill and want to be checked for influenza, we are also a walk-in clinic and can let you know in 15 minutes whether your symptoms are simply a viral cold or influenza.

By Dr. Susan Ashley, MD
By Healthy Living Liberty Lake 28 Dec, 2017
It's almost the new year, and already most of us have made at least one New Year's resolution. And for those that have, 90% of them resolve to be healthier in some way, with weight loss being the number one goal.

The fact is, weight loss is hard. If it were easy, there would be no overweight people in our society. And combining weight loss with a healthier lifestyle can be even harder.

For us ladies, another study has proven what we've all known for years. That it is much easier for men to lose weight than women. Why is that?

Well, one reason is men have more muscle mass, and muscle burns twice as many calories. When men and women are resting, men burn more calories than women, even if they weigh the same.  

Secondly, abdominal fat, which is the most unhealthy type of fat, is released and burned more easily than the fat around the hips and thighs.  And where do women tend to gain weight? The hips and thighs, and this fat comes off much more slowly. It is really quite unfair!

But all is not lost. When it comes to weight loss and eating healthier, many diets have been advertised as the "best" one, but there really is only one that is mentioned time and time again.  This diet is not only the most healthy, but lowers inflammation, reduces risk of heart disease by 80%, diabetes by 90%, and stroke by 70%, reduces arthritis, and helps reduce weight. And that is the Mediterranean diet.

The Mediterranean diet is not only delicious, it is a healthy long-term diet - a way of life. It should not just be a short term diet.

The diet is loaded with anti-inflammatory foods, such as:
  • Fresh fruits and vegetables, especially leafy greens and non-starchy vegetables
  • Olive oil - extra dark, cold pressed, glass bottle only
  • Nuts and seeds
  • Legumes and beans
  • Whole grains - but if you need to lose weight, you'll leave these out completely
  • Red meat once weekly
  • High quality poultry, eggs, cheese, and kefir
  • Wild-caught fish
  • Occasional glass of red wine - but not if weight loss is the goal
The diet is delicious and you never feel hungry, or deprived. You'll notice that there are no processed foods, no fast foods, and no sugar other than what is found in fruit and veggies.  

It can be hard to change your diet, especially when you want the change for the long term. Because of that , we are going to help you with this change. Starting in January, our dietitian will be giving a 6-week course on the Mediteranean diet, and 'll be at those classes as well, joining you in our attempt to create healthier, happier, and thinner bodies! Call Healthy Living Liberty Lake to sign up and get more information:   509-924-6199
By Healthy Living Liberty Lake 04 Dec, 2017
Flu season is upon us again, and the pressure is on to get your flu shot. Whether its on TV, in your doctor's office, or at every pharmacy and grocery store, you're being warned that the season is going to be bad and you must protect yourself and society by getting your flu shot. It's the same message year after year. But is it true?

Let's look at last year. The flu shot last year was not effective, and only protected about 10% of those that received the vaccine.

Why is that? Well, in order for the flu shot to work, it has to include the exact strains that will be seen that year. The CDC has to guess which strain is going to attack us in the coming year, and most of the time, they guess wrong. Last year, the main strain that affected people was the bug H3N2.

Even though the flu shot last year was designed to include H3N2, an unexpected mutation of the virus occurred during production, making the flu shot ineffective.

This year? The flu shot includes the same mutated H3N2 strain as the one from last year!  

What this means is that if an H3N2 outbreak occurs again, as the CDC has projected, this year's flu shot will not protect you. And the CDC recently admitted that for 4 out of the last 7 years, the flu shot was completely worthless for those 65 and older, the exact age they stress should be getting the shot!

So what do we do? I do not get a flu shot, and I don't give them. Instead, I work on keeping my immune system healthy, with the following:
  • Eating 4+ servings of fruits and veggies daily
  • Sleeping 7-8 hours per night
  • Taking vitamin D-3, 5000-10,000 IU daily
  • Taking a good probiotic daily, with at least 10 billion bacteria, including bifidobacteria
At the first sign of a cold, sniffles, fever or sore throat, start:
  • Zinc Acetate 75mg sublingual lozenge, one every two hours for one day
  • Immune Essentials by Xymogen - has the most effective immune product called 1,3/1,6 beta-glucan that activates the macrophages to kill viruses and bacteria
Stay healthy this year, and don't count on a flu shot to get you there. Take matters into your own hands and employ these common sense measures to protect you from the winter colds and flu.

By Dr. Susan Ashley, M.D.
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