Elements: Healthy Living News

Issue# E007

Elements.BarbaraMendezNutrition.comNovember 2010

Healthy Living News

Barbara Mendez R.Ph M.S is a Nutritional Consultant and Regis-

tered Pharmacist with a private practice in New York CIty. For more

nutrition articles please visit her blog at RootsandSeeds.com.

To sign up for this monthly newsletter by email please visit her

website at BarbaraMendezNutrition.com

“A belief restores health where all else fails, in open defiance of all rules of modern science. It heals the wounds of sorrow and disappointment regard-less of their cause." Napoleon Hill, American Author

BarbaraMendezNutrition.com

In This Issue:Intro: ‘Healthy Intentions’

Feature: Boosting Immune Function

Feature: 10 Great Winter Foods!Seasonal Recipe:

Roasted Roots & Chestnut Soup

Vitamin Cabinet:

MSM, Methylsufonyl Methane

Final Thought: ‘Cycles of Life’

‘Healthy Intentions’

Roots&SeedsThe Roots & Seeds blog is an informational

bridge between western, allopathic

medicine and alternative, interactive,

holistic health care. Whether you are

looking for health tips, nutritional insight,

or are in search of ways to keep the holiday

pounds off while enjoying delicious food,

nutritionists Barbara Mendez and the

occasional special guest will offer tips,

breaking news, and advice to help you

integrate the best of both worlds! Recent

articles include:

Sign Up to Receive ‘Elements’

Newsletter via Email at

barbaramendeznutrition.com

rootsandseeds.com

6 Nutritious Habits forHealthy Skin!

Boredom: Saboteur of Healthy Eating

Vitamins B12 & D on a Vegan or Raw Diet

TM

www.lifestylenutrients.net

Cold and Flu season are almost upon us. If you are typically prone

to bouts of seasonal illnesses, here are some practical tips to keep

you healthy through the fall and winter. Follow some or all these

suggestions to boost immune function and keep you healthy all

winter long.

Wash your hands often. Because viruses can survive for hours on the

hands and hard surfaces, most colds and flu’s are transmitted through

touch.

Take a high potency multivitamin and mineral formula daily. Be sure

that it includes antioxidants, vitamins A and C as well as Zinc to help

support healthy immune function.

Health begins in the gastrointestinal tract so I am a firm believer in

daily doses of probiotics. Most people associate the use of the

probiotic acidophilus with something you take when you are taking

antibiotics to prevent a yeast infection. Yet it is a supplement that has a

multitude of benefits and with daily intake, will help support healthy

immune function, facilitate digestion and absorption of nutrients as

well as absorb toxins from the gastrointestinal tract. Probiotics are

available in all healthy food stores.

Take extra vitamin C through the colder months. I usually recommend

anywhere from 1000 to 3000 milligrams daily, depending on the

individual.

Exercise!!! It is not only for staying trim and fit. Studies have shown

that regular exercise helps keep your immune system in tip top shape,

as well as helping to remove toxins from the lymphatic system. As you

may know, my favorite exercise is yoga but walking 30 minutes four

times a week would be beneficial as well.

For congestion in the lungs, try sipping thyme or sage tea. Both are

wonderful to help you breathe better. MSM is a sulfur powder that is

also useful in cleaning out the lungs.

For those of you prone to colds and flu or sinus and bronchial infections,

I suggest you avoid wheat and dairy products. Both are common

allergens that can cause the build up of mucous, creating an environ-

ment where viruses and bacteria can thrive.

For those who are reading this while nursing a cold or the flu, the best

remedy is Olive Leaf extract. Be sure to get a standardized extract

containing 20% to 35% Oleuropein. Take up to four times a day in

addition to vitamin C and Zinc Lozenges. Make note; zinc lozenges

should be dissolved slowly in the mouth within two hours after eating a

meal. If you use them on an empty stomach, it may lead to nausea.


The Fall months are related to the Metal element in Chinese

Medicine which governs the large intestine and the lungs. These are

important organs of detoxification that often get congested from

too much dairy, wheat or sugar, causing phlegm which then weakens

these organ systems. When the colon is overburdened by toxins due

to improper elimination, the body is taxed putting a strain on the

liver and in turn the kidney’s and then ultimately the lungs.

In order to detoxify and cleanse these organs, it is important to

adopt a healthy diet, high in vegetables, especially dark green

vegetables such as spinach, kale, brussel sprouts and broccoli. Make

an effort to get five or more servings a day. In addition drink plenty

of water while cutting back on caffeine. Caffeine acts like a diuretic

and can dehydrate the body causing further problems with elimina-

tion. In addition, you may want to consider trying a great supple-

ment for both lung health and intestinal health: MSM...

*Boosting Immune Function* .......�e Fall Months........

This organic natural source of sulfur is not similar in any way to

inorganic sulfides, sulfites or sulfates to which many people are

allergic, making it a safe supplement to take regularly to control

congestion in the lungs and a sluggish bowel function.

MSM is also fantastic for controlling symptoms of allergies and

asthma. The best way to consume MSM is in powder form, combined

with vitamin C for enhanced absorption. MSM is also used to repair

connective tissue and reduce inflammation, making it a wonderful

nutrient to use either in conjunction with Glucosamine sulfate for the

treatment of arthritis, or alone, as it can relieve the pain and inflam-

mation of arthritis effectively without the addition of Glucosamine.

Because of its ability to maintain the structure of proteins in the body,

MSM is a wonderful nutrient to help strengthen your nails and

prevent thinning of hair. In fact, I have seen clients experience

significant hair growth after starting MSM in moderate to high doses.

MSM is also a wonderful remedy for chronic constipation. Taken on

an empty stomach in doses of 2000mg and higher, MSM can help

keep you regular without the cramping and discomfort associated

with harsh over the counter laxatives. As you can see, MSM can

benefit a myriad of conditions. It is a very versatile nutrient and can

be taken ongoing without creating imbalances in the body. For best

results, try the powder combined with vitamin C manufactured by

Design for Health called Lemonade MSM. Flavored with lemon, it is a

pleasant tasting supplement that will help you cleanse and detoxify

for the Fall.

MSM, Methylsufonyl Methane


In this 5 week series, Barbara Mendez will share strategies to manage our health through our diet

and therapeutic nutrition. She will cover five of the most common types of chronic conditions for

which medications are typically prescribed and lay out easy-to-follow programs that can help us

minimize our need for medications. More than simply offering an alternative approach, Barbara

takes this opportunity to delve into and discuss the chemical and biological stories behind the

medications, the foods and their interactions with our bodies in a way that can be appreciated and

understood by the both the lay person and nutrition professional alike. Barbara's background in

traditional medicine and transition to nutritionist provides her with a truly unique perspective

and the solid knowledge-base for addressing these ever more prevalent conditions and their

nutrition solutions.

‘�erapeutic Nutrition for Chronic Illnesses and Everyday Ailments ’ with Barbara Mendez R.Ph. M.S.

FREE INTRO: Wednesday, November 3, at 8pm

This is a great soup for improving mood and curtailing symptoms of Season Affective Disorder (SADD). It is also great for gaining a sense of grounding and con-nection to the earth, relieving anxiety and thereby reducing sugar cravings.

Cut the vegetables in uniform pieces so they cook

evenly then coat the vegetables (except the onion) in

a light coating of olive oil and spread them out on a

baking sheet. Sprinkle nutmeg, cloves, salt and pepper

on the vegetables and roast at 350’F for about one and

a half hours or more until cooked through. 15 minutes

before vegetables are done, toss in the diced onion

(also with a bit of olive oil) and roast until slightly

carmelized.

Remove from oven and put vegetables in a high-

speed blender, in batches, then add cold chicken

broth. Puree in batches using chicken broth and water

until all the vegetables are pureed, transferring

mixture to a soup pot. Simmer on stove top or 10

minutes. Adjust flavors and serve.

Roasted Roots and Chestnut Soup

~ 1 Butternut squash, peeled, seeded and cubed

~ 2 medium yams, scrubbed clean and cubed

~ 2 carrots, cleaned and chopped coarsely

~ 1 onion, chopped coarsely

~ 8 ounces of whole, peeled chestnuts

~ 1 Quart of chicken or vegetable broth

~ 16 ounces of water

~ Olive oil for tossing vegetables for roasting

~ Powdered cloves and nutmeg

~ Salt and pepper

Read on for adetailed outline of the 5 week course.....

Details: This is a weely course spanning 5 weeks, and is open to everyone.

Date & Time: Wednesdays, Nov 10 – Dec 15, 8–10pm (No class on November 24).

Location: The New York Open Center, 22 E. 30th St., NY, NY 10016, Tel: 212.219.2527

Course Information: 10FHN07T Approved for CEUs

Open Center Members: $150 / Nonmembers $165

Registration: Please visit barbaramendeznutrition.com for more information.

In this lecture we will cover the crux of optimal health, the integrity and health of the gastrointestinal tract. In this lecture we will cover the following topics:

~ Belching, bloating, flatulence (gas), heartburn~ Gastroesophageal Reflux Disease (GERD)~ Ulcers~ Celiac disease~ Diverticulitis~ Constipation/Diarrhea~ Irritable Bowel Syndrome~ Crohn’s disease~ Ulcerative Colitis

We will review each topic and discuss the best dietary and supplemental approach to manage each condition naturally.

Week 1: Gastrointestinal Health

Osteoporosis is on the rise and this phenomenon will continue to be the case as long as we use gastrointestinal drugs such as Nexium and Prevacid long term in order to manage gastrointestinal issues. In this lecture we will review the risk factors for osteoporosis, the nutritional deficiencies that lead to bone density problems and the best nutritional and holistic approach to manage and maintain healthy bones.

~ Osteopenia~ Nutritional factors~ Lifestyle Factors~ Medications that affect

In this lecture we will discuss the rise in depression over the past ten years, some contributing factors and the best nutritional approach to manage all of the following conditions:

~ Seasonal Affective Disorders~ Anxiety~ Panic attacks~ Depression~ Bi-polar disorder~ Schizophrenia

WEEK 2: Mood Disorders

While this section is predominantly about diabetes, insulin resistance and obesity, I thought it important to include other endocrine disorders such as thyroid dysfunction and adrenal problems. Eventually a diabetic will develop issues throughout the entire endocrine system, so a comprehensive overview is warranted.

~ Diabetes~ Insulin resistance~ Hypoglycemia~ Obesity~ Thyroid issues~ Adrenal disorders

Week 3: Endocrine Imbalances

Heart disease is the number one killer in the Western world and it is completely relates to diet, making it a completely preventable disease. In this lecture we will review diabetes and obesity, two contributing factors for heart disease, and then review all the cardiac risk factors and the best dietary and supplemental approach to manage each aspect of cardiac health.

~ Review diabetes and obesity~ Cholesterol issues~ Hypertension~ Cardiac risk factors

WEEK 4: Heart Disease

WEEK 5: Osteoporosis

Barbara Mendez R.Ph M.S is a Nutritional Consultant and Registered Pharmacist, dedicated to helping clients maximize their health through proper nutrition and the healing powers of alternative medicine. With a Master's Degree in Nutritional Science, she has the expertise utilize integrative therapies for preventative health care using a uniquely holistic approach.

Through the process of education Barbara helps each client integrate the physical, mental and spiritual aspects of complete health and preventive care. Through this process she helps empower the client, helping them regain control of their health by maximizing their body’s natural healing power.

Consulting in nutrition therapy and medicine for over a decade, she has helped guide hundreds of people through lifestyle changes, enabling them to realize their potential for vastly improved well-being. Barbara's nutritional consulting practice is based in Mid-town Manhattan and she is the in-house Nutritionist for the Harvard club of New York City.

Barbara Mendez R.Ph. M.S.


10 Great Winter Foods~Yams: High in vitamin C, B-vitamins and minerals, yams are

also a great source of dietary fiber. Cultivated around the world

and, in Africa, known for their fertility enhancing properties, yams

are also a great way to cultivate a sense of grounding when

feelings of anxiety or stress take hold. Subtely sweet and warming

by nature, yams eaten regularly during winter can help offset

symptoms of seasonal effective disorder.

~ Winter squash: A great source of dietary fiber in the form

of complex carbohydrates, winter squash are an excellent source

of Beta Carotene and vitamin A, helping to keep your immune

system in check throughout the winter months

~ Brussel sprouts: Members of the cabbage family, Brussel

sprouts are a great source of sulforaphane, an organic sulfur

compound that has been shown to have anti-cancer, anti-diabetic

and anti-microbial properties. They also contain indole-3-carbinol,

a natural compound that has been shown to help reduce the

incidence of hormone related cancers.

~ Apples: Apple skins are a great source of quercitin, a

compound that has been shown to help reduce inflammation and

alleviate allergic reactions. Apples are also a good source of

potassium. The proverb, “An apple a day keeps the doctor away”

rings true in light of research suggesting that apples may reduce

the risk of colon, prostate and lung cancers. They are also benefi-

cial in the prevention of heart disease.

~ Pomegranates: A good source of vitamin C, Pantothenic

Acid and Potassium, Pomegranates are also loaded in polyphenols

and other phytochemicals that have been shown to reduce the

risk of heart disease and cancer by reducing oxidative stress on

the body. They are also really delicious and take a long time to eat,

so a great snack substitute for sweets.


~ Cauliflower: High in fiber and a good source of folic

acid and vitamin C, cauliflower also possesses great cancer

fighting properties due to it’s sulforaphane content, which is

released when the cauliflower is chopped or chewed. Cauli-

flower is also a great source of indole-3-carbinol, a compound

that has anti-estrogen properties., helping to prevent

hormone related cancers. Cauliflower is also a good source of

carotenoids.

~ Broccoli: A good source of vitamin C as well as vitamin

A, broccoli also contains vitamin K which is helpful with

maintaining clotting factors as well as play a role in bone

density. Broccoli also contains diindolylmethane and

selenium, making it a good cancer fighter. Diindolylmethane

helps to modulate the immune response providing anti-viral,

anti-bacterial and anti-cancer properties. Broccoli is also a

good source of beta-carotenes.

~ Pears: A good source of vitamin C and fiber, pears have

been shown to be beneficial in the treatment of inflamed

mucous membranes, gout, arthritis and gallbladder disorders.

Also useful in lowering blood pressure.

~ Leeks: Like garlic and other onions, leeks are in the allium

family and are a good source of folic acid, potassium, calcium

and vitamin C. Allium vegetables are also a good source of

organic sulfur compounds that help maintain the integrity of

connective tissue.

~ Mustard greens: High in vitamins A and K, mustard

greens are also a great source of vitamin C, folic acid, calcium,

potassium, magnesium, iron and fiber. Chop into salads or

sauté with olive oil as a great side dish. Also good for detoxing

the liver.

Everything ends….and as day follows night, there is the inevitable: new beginnings. I have certainly found this to be true, especially these last two years

of my life as I moved from a long and happy marriage, to being single and traveling endlessly for two years, to now settling into a new rythmn, a more

settled way of life, right here in New York, running from nothing but rather running towards something: the future.

And how bright the future looks. Personally, professionally and spiritually, I am in the best place of my life and this is true because I simply allowed the

last two years to be what they were without trying to force them to be what I thought I needed, which was security, comfort, and stability. Instead I held

steady through the recession, fearing for my financial security every step of the way but spending money on travel anyway b/c I knew it is what I needed

and I had faith that it was all going to be okay and that I needed to do what felt right to my soul and in so doing, things would work out. Of course, many

in my life disagreed and let me know it. But I just continued to tune in to the language of my spirit and it kept telling me that I was going to be fine. It

encouraged me to carry on. So I did and here I am now…

Final Note.... ‘Cycles of Life...’

Barbara Mendez Nutrition501 Fifth Ave, Suite 1210

New York, NY 10017

Disclaimer: Before beginning vitamin or herbal therapies, speak with your doctor, pharmacist, or qualified health care professional

Everyone knows the importance of a healthy diet in order to maintain a healthy body. Yet many are

at a loss as to how to implement targeted Nutritional Therapy to achieve their health goals. Using

whole foods and a prescriptive eating plan that targets your personal goals, Nutritional Therapy can

help you prevent or manage illness, improve the quality of your health, manage your weight,

decrease the need for prescription medication and offer you an overall sense of well being and

energy that may have felt elusive in the past, despite your best efforts to eat well. Therapeutic

Nutrition can help manage conditions such as cancer, heart disease, diabetes, arthritis and obesity. It

can also be used as an adjunct to medical treatments such as fertility treatments.


“Life begets life. Energy creates energy. It is by spending oneself that one becomes rich”

~ Sarah Bernhardt

.... Business is on the rise, opportunites are at every turn. I am in a dynamic growth stage in my life that I would never have had the energy or vigor for

had I spent these last two years lamenting the loss of the life I knew to be safe or if I had stayed home, counting my pennies, feeling terrified of my

financial future. I took a leap of faith and it worked out in the most powerful and complete way. I got to travel the world and see places I had dreamed

about and now I am back, reinvigorated for my life and able to give it all my time and energy to take it to the next place I would like to go. It is a

remarkable journey and validation of how following your internal compass is always the path to take, even if it feels scary. Scarier would be to look

back on your life and have regret over a life not well lived.

Integrative Therapies & Nutritional Consulting in New York City

For further information or to make an appointment, please contact Barbara by phone at 212-465-7551 or by email at [email protected]

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Elements: Healthy Living News