Is a powerful immune-booster.  It is very effective against bacterial, viral and fungal infections. Garlic contains a compound known as allicin, which has been shown to help lower cholesterol levels, prevent blood clotting, and has been shown to have anti-cancer properties and anti-microbial The antibiotic qualities of garlic appear to be a direct result of the allicin produced from raw, crushed garlic.  This is destroyed by age and cooking – cooked garlic has virtually no antibiotic value although it still retains other benefits. Garlic is low in calories, but high in nutrients, containing Manganese, Vitamin B6, Vitamin C, selenium and fiber. One study found that a daily dose of garlic reduced the number of colds by 63%, while reducing the average length of cold symptoms by 70%.

Honey…

Is anti-bacterial, anti-viral, and anti-fungal, and when combined with garlic you have double power to help you fight infection, sore throat, coughs, colds or the flu. Raw honey is packed full of antioxidants, along with enzymes and minerals including iron, zinc, potassium, calcium, phosphorus, magnesium and selenium. In case that isn’t enough, it also contains Vitamin B6, thiamin, riboflavin, and niacin. (Commercial honey is often heavily processed, and excessive heat destroys its natural enzymes, vitamins and minerals.)

Helpful hint:  When infused with honey, raw garlic becomes far more palatable.  Yummy even!  So keep a jar of this on hand at all times in your refrigerator so you will be prepared for winter (or the next time you start to feel sick).  This garlic is ready to eat after a few days but tastes even better over time.  You can replace the garlic cloves with fresh ones whenever you take some out, so the jar remains full at all times and the honey becomes saturated with garlicky goodness.

Ingredients

• 3-4 heads of garlic
• 1 cup of raw honey
• Small mason jar with a lid

Directions

1. Separate the heads of garlic into individual cloves.
2. Peel the cloves removing the outer layer.
3. Fill the jar with the unpeeled garlic cloves.
4. Slowly pour the honey over the cloves.
5. Make sure the cloves are completely covered by honey, and put the lid on the jar.
6. Allow the mixture to infuse for a few days, either in the fridge or at room temperature.
7. Taste and enjoy!

At the first sign of illness, eat one clove of honey garlic every hour or two.

By the spoonful, the honey alone is a wonderful cough suppressant.  It’s also soothing and coating to sore throats.

Mix one tablespoon of the honey, one clove of garlic, 2 TBSP raw apple cider vinegar (or the juice of one lemon), add hot water and drink this as a tonic when you’re sick.  Add a pinch of cayenne pepper – this is excellent for opening up your sinuses.

The post Honey Garlic for Cold and Flu Prevention & Treatment appeared first on Dr. Betsy Rice, ND.

Humans have actually been fasting throughout evolution.

Sometimes it was done because food was not available (famine) but also because most major religions have long maintained that fasting is good for the soul.

Fortunately (or ironically, unfortunately) most of us are living in a life of convenience and excess, we have access to all sorts of food at all hours of the day.

To understand how intermittent fasting leads to fat loss we first need to understand the difference between the fed state and the fasted state. 

The fed state is when your body is digesting and absorbing food. It starts when you begin eating and lasts for three to five hours as your body digests and absorbs the food you just ate. When you are in the fed state, it’s difficult for your body to burn fat because insulin levels are high. 

Next is the fasted state, which is a fancy way of saying that your body isn’t processing a meal. The fasted state lasts until 8 to 12 hours after your last meal. It is much easier for you body to burn fat in the fasted state because your insulin levels are low. We don’t enter the fasted state until 12 hours after our last meal, so it’s quite rare that our bodies are in this fat burning state. This is one of the reasons why many people who start intermittent fasting will lose fat without changing what they eat, how much they eat, or how often they exercise.

Fasting puts your body in a fat burning state that you rarely make it to during a normal eating schedule.

There is much research documenting the various health benefits of intermittent fasting…..

Improved insulin sensitivity: As levels of insulin drop dramatically, stored body fat becomes more accessible and is used for energy production.  IF can impede the development of diabetes by disrupting the foundation of insulin resistance in the body.

Increased production of Human Growth Hormone: The levels of human growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss, muscle gain, longevity, increasing energy and libido.

Enhanced cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells, clearing out waste. Intermittent fasting acts in part as a form of mild stress that continually revs up cellular defenses against molecular damage.

Gene expression: There are changes in the function of genes related to longevity and protection against disease

Increase metabolism: Because of these changes in hormones, short-term fasting may actually increase your metabolic rate by 3.6-14%

How to Daily Intermittent Fast:
This is a 16–hour fast followed by an 8–hour eating period.  It is remarkably easy to learn to not eat at certain times of the day.  The 8-hour eating period can occur at any time throughout the day.  You can start at 8am and stop at 4pm. Or you start at 2pm and stop at 10pm. Do whatever works for you.  Personally, I find it easiest to skip breakfast and break my fast at lunchtime.

***Intermittent Fasting is NOT recommended for women who are pregnant, breastfeeding or would like to become pregnant***

We do not want to send the message that we are in a period of scarcity during these times, please be kind to your body.

The post Intermittent Fasting for Health appeared first on Dr. Betsy Rice, ND.

a.  A 36 year old mother of three young children comes to the office for help with a common cold.  This is the first cold she’s had since March of 2014 and she believe she caught it from her youngest daughter.

b.  A 50 year old male (dragged into the office by his wife…) proudly states that it has been at least 10 or 15 years since his last cold.

c.  A 25 y/o female comes to the office for help with her cough and cold symptoms.  These are the same symptoms she gets every year, at the same time of year.

The “correct” answer is A!   While many people are led to believe that the absence of disease is the equivalent of health, we should be careful to make such assumptions.

When the immune system is overburdened it doesn’t have the ability to mount a response to simple cold viruses.  This was evidenced during the time of cholera (or other highly infectious diseases)…. when an epidemic swept through a  community, those who did not get ill were often plagued with chronic disease: tuberculosis, syphilis, cancer, etc.

Similarly, a person who falls ill at the same time every year or struggles with the same illness repeatedly is obviously stuck in a rut with their immune health and needs help overcoming this burden.

It is a sign of a highly normal and healthy immune system to come down with a cold at varying seasons every 9 – 18 months.

With the changing of the seasons, it’s an excellent time to re-evaluate our defense against the dreaded cold and flu season.   Here are five simple ways to keep your body healthy through the season of sickness:

1. Sleep more.  Arguably, the MOST important thing you can do for your health to prevent acute illness is to get adequate sleep.  The average adult functions best on 7-9 hours of good quality sleep each night.  When we sleep, our body repairs itself.  If we are in a sleep debt our body struggles to stay on top of repairs and healing.  Some simple strategies to promote quality sleep: stay away from electronics an hour before bedtime, dim the lights an hour before bedtime, sip a cup of relaxing warm chamomile tea, and make sure your room is completely dark at night – avoid any lights from electronics if possible.
2. Eat a real food, nutrient dense diet.  Buy foods from the periphery of the grocery store (avoid the aisles and aisles of packaged foods!).  Prepare and cook them in the warmth of your own kitchen.  Squashes and root vegetables are seasonally fresh in the fall, so cook up an acorn squash soup, or roast a pan of pumpkin.  Avoid too much sugar which can decrease the activity of your immune system for up to four hours after ingestion.
3. Wash your hands.  Although, we all know to wash our hands frequently to avoid the spread of cold and flu viruses, many of us do not take adequate time to wash our hands completely.  A simple solution is to carry an alcohol based hand sanitizer and use after touching public spaces: door handles, shopping carts, public computers.
4. Exercise daily.   Even a simple, brisk, evening stroll in the crisp, autumn air will boost the body’s ability to fight certain cold and flu viruses.  Grab your dog, your loved one, or just put on some headphones with music and walk out the front door.  Walk for half an hour to obtain the minimum amount recommended by the US Preventative Services Task Force – simply walk out your front door for 15 minutes and turn around and head back!
5. Boost your immunity.  One delectable way to increase the activity of your immune system is to try one teaspoon per day of Elderberry syrup.  The active ingredient, Sambucol, was shown to be effective in vitro against 10 strains of influenza virus.  And it tastes delicious, even children will enjoy taking their medicine!

Homemade Elderberry Syrup

• ⅔ cup black elderberries
• 3½ cups of water
• 2 Tablespoons fresh or dried ginger root
• 1 teaspoon cinnamon powder
• ½ teaspoon cloves or clove powder
• 1 cup raw honey (we get from our farmer’s market)

Bring water, elderberries, ginger, cinnamon and cloves to boil.  Simmer covered for 45 minutes or until reduced by half, cool.   Add honey and voila!  Homemade elderberry syrup!  1tsp for kids, 1 TBSP for adults daily.

When the cold or flu strikes, take the normal dose every 3 hours until well.

Sometimes, it’s inevitable – we catch a virus and end up with a stuffy/runny nose, cough and body aches.  The best thing you can do for yourself and everyone around you is to stay home and rest.  Take a day or two off of work, drink at least half your body weight in ounces of clean water, and contact your local naturopath for some individualized care and symptom relief.

Happy Fall Season!

The post Cold and Flu Season Quiz! appeared first on Dr. Betsy Rice, ND.

Cinnamon, one of the first trade spices of the ancient world, is highly delicious and powerfully medicinal! Cinnamon is one of the oldest tonic plants on the globe. It’s been used medicinally for thousands of years, dating back to before the great pyramids of Egypt were built.   The plant can reach heights of up to 30 feet.  The leaves are deep green and the blossoms usually white.  Once the trees reach six or seven years old, the bark is peeled off into cinnamon sticks.

In Traditional Chinese Medicine, cinnamon heats up a cold body, improves the circulation (gets the blood rushing around) stoking up the waning fire, and is prescribed for loss of vigor, whether due to stress, aging, or illness.  In-vitro and in-vivo studies from different parts of the world have demonstrated numerous beneficial medicinal effects of Cinnamomum:

• Loaded with powerful antioxidant: one teaspoon of cinnamon packs as much antioxidant potency as a half cup of blueberries
• Strongly anti-inflammatory: Cinnamaldehyde inhibits the NF-kappaB proteins (transcription factors for pro-inflammatory genes) and it prevents blood platelets from clumping – all of which protect against heart disease and other diseases of inflammation
• Improves sensitivity to insulin: this is arguable the most well researched health benefit from cinnamon
• Lowers blood sugar levels: Numerous human trials have confirmed the anti-diabetic effects of cinnamon, showing that it can lower fasting blood sugar levels by up to 10-29%
• Antibacterial and antifungal: Research has shown Cinnamon is one of the most effective substances against  E-coli, and  Salmonella, as well as,Campylobacter . Another study found Cinnamaldehyde from Cinnamon Bark Oil in its various forms is effective against adenovirus. Cinnamon Oil was effective against three strains of Candida, Candida albicans, Candida tropicalis, and Candida krusei.
• Great for digestion: As a digestive, cinnamon dramatically reduces the uncomfortable feelings associated with IBS especially bloating.
• Stomach bugs or stomach flu:  Cinnamon is a natural astringent and will dry up your bowel very quickly.
• Reduces LDL Cholesterol: Studies have shown that just a half of teaspoon of cinnamon per day can help lower LDL cholesterol.
• Great source of trace minerals: great source of manganese
• Enhances cognitive processing – just from smelling cinnamon!

Adding cinnamon to your diet is simple, healthful, and tasty.  You’ll want to purchase ceylon cinnamon or “true” cinnamon, which does not contain high contents of coumarin (a substance that can be toxic to the liver at high doses). A typical dose of cinnamon may be up to 2 tsps a day.  A safe dose may be 1 tsp per day – but be sure to check with your doctor before taking regularly.   While cinnamon is a very safe spice for children, be sure to test them for allergies or sensitivities before adding it to their diet.  A sprinkle a day would be appropriate for the youngsters.

• Sprinkle cinnamon into your coffee, or add it to your coffee grounds before brewing
• Stir cinnamon into any nut or seed butter and use as a dip for fresh apple wedges
• Add to smoothies, soups, and stews
• Sprinkle on top of your toast
• Boil the sticks or powder and strain.  Serve as a tea adding some honey and almond milk to taste

The post Health Benefits of Cinnamon appeared first on Dr. Betsy Rice, ND.

What is the difference between naturopathy and homeopathy?

Naturopathy is a system of medicine that encompasses loads of healing arts (see list above).  Homeopathy is a system of medicine all its own, one which falls under the canopy of naturopathy, but is often practiced as a stand alone therapy.

I love naturopathy! Using herbs to gently support the organ systems, finding the most appropriate diet for one’s health, using hands on techniques to manipulate muscles, bones or soft tissues, encouraging my patients to seek out what makes them most happy and fulfilled.  As a naturopath, there are so many wonderful tools in my toolbox to support my patients needs, but one of these tools (in my opinion) is far more powerful than all the others…homeopathy.

I am a homeopath.

Not all naturopaths can call themselves homeopaths, and not all homeopaths are trained naturopaths.  I feel lucky to have been blessed with both amazing systems of medicine.

As a homeopath, I am required to understand the intricacies of medicine.  My discernment of disease has to be absolutely precise, so I know what is happening in the body, where  it is happening, and what modifies it.  It makes a world of difference if the disease is rooted in, say, paralysis of the pharynx vs. paralysis of larynx, digestive disturbance from the stomach vs. the intestines, weakness from over exertion vs. weakness from disease pathology, etc.  To be an excellent homeopath, I must be an excellent physician.

As a homeopath, I am required to understand the intricacies of homeopathic medicines.  Homeopathic medicines are diluted substances found in nature (minerals, plants, etc.).  Our medicines’ curative actions are known from experiments on healthy people.  One homeopathic medicine can have hundreds of disease indications and there are hundreds of these homeopathic medicines with which to be familiar.

Homeopathy is a difficult art to practice (this is why we are few and far between).  But, it is safe (gentle enough for an infant) and effective (published cures of chronic disease).  And the best part…..when it works, it works so well, beyond any expectation for recovery of health.

when it works, it works so well…

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