Drum Circles

We are constantly surrounded by rhythms, most of which we ignore.  Put your hand on your chest; yes, right now.  Can you feel your heart beat?  That is the rhythm of your body.  You drum internally 24 hours a day, every day of your life.  When your rhythm stops, you stop.  I send love and thankfulness to my internal drum every day.  There are other ways to drum as well.

I was the drummer in a band in the late 60s . . . no, don't count my age on your fingers.  Two years ago my wife bought a drum kit for me for father's day.  Now I sit alone in the basement and drum along with some of the best bands in history.  Bands that I could only dreamed about playing with in 1968.  But when I drum, I drum alone (I really think that it scares everyone out of the house).

There is something primal about drumming, and it gets better when you don't drum alone.  We all belong to different groups, family groups, work groups, social groups, church groups.  We all live in communities of one kind or another.  Most of these groups are formal; place where we have to be on our best behavior.  I don't mind belonging to some groups, it is probably necessary (although sometimes I think that a cave in the Himalayas would be nice).  However, I want to be part of a TRIBE.  My drum circle gives me a tribe.

Drum circles are probably thousands a years old.  I can envision my ancestors sitting around a fire in the dark drumming on whatever made a cool sound.  Some were drumming, other clapping, tapping their feet, or shaking rattles.  It was tribal music making.  Give this a try.

I can think of a number of reasons to drum, besides being with my tribe:

• Spirituality -- drumming is used in many spriritual traditions as a way to enter into an altered state of consciousness and to thus bridge the gap between ourselves and the Divine.  I have found that earth-bases spiritual traditions are more likely to use drums in this way.
• Community -- get together with your tribe and make a loud, joyous sound.  I still remember one drum circle where the leader (that position rotates in our group) invented a new rhythm and we all slowly joined in.  Seventy minutes later we started to wind the set down.  It ended with high-fives and "Wow man, that was intense."  Try getting that feeling in a faculty meeting.
• Self-expression -- Some evenings I sit alone on the deck and drum my feelings.  Often one or more of my sons will eventually grab a drum and wander out to join me.  Nothing is said, we just drum together as one.
• Attunement with nature -- Most mornings I get up, grab my Native American flute and go outside to greet nature and say hello to the sun (Wellness Flute).  Other days I grab a drum, sit on the earth and drum with nature.  It is a great way to begin the day grounded (I try not to do it too early so I don't offend the neighborhood).
• Healing -- Different rhythms have been used for centuries if not millenia for complementary and integrative medicine.  Think of ancient shamans using drums as a tool.  Today, if you want, you can even be attuned to Reiki Drumming as a healing modality.  Here is one version of it from YouTube.

A good resource for newbies to drum circles is the Healing Drum Kit, (ISBN:  978-1-59179-278-9).  I come with a nice Remo synthetic head drum.  I love the drum that I built from a Grey Wolf kit but in the summer when it gets hot and humid I take the little Remo drum with me.  If you want to build your own drum then check out Grey Wolf's kits at:  http://greywolfdrums.com/

Finally, check this drummer out . . . might make you smile.

The Joy of Quinoa

I spent about five years living and working in Bolivia and Peru and came to love that part of the world and its food.  One of my favorite dishes was and still is Quinoa (you may not find it at your grocery store, but it is easily found in health food stores).  Don't forget to give the seeds a good wash before you cook them.  If you don't then you will likely discover that unwashed Quinoa can be very bitter.

Quinoa Plants

Quinoa Seeds

Quinoa, while called a grain, is really a small seed of the goosewort plant.  It is a relative of spinach and chard.  Unlike leguems, which are not complete proteins, Quinoa is and so it is a great source of protein for vegetarians and vegans.  Quinoa contains all of the essential amino acids and more protein than a medium chicken egg . . . and without the cholesterol.

Quinoa with Vegies -- My Favorite Way to Eat Quinoa

Quinoa is high in both magnesium and riboflavin (B2).  Vitamin B2 promotes cellular energy production high magnesium and riboflavin (B2) content make quinoa an excellent nutritional ally for migraine sufferers.  Riboflavin promotes cellular energy production and helps brain and muscle cell metabolism.  this too provides protection against migarine headaches.

For some ideas on how to cook with Quinoa visit Quinoa Recipes

Acid - Alkaline Balance and the Food You Eat

Introduction

This article attempts to summarize the importance of the acid-alkaline balance in the human body as a measure of overall physical health, and to indicate several steps that can be taken if you need to improve that balance.

Body Chemistry

We live and die on a cellular level. If our cells are healthy then we are healthy and if our cells are not healthy, if they live in a toxic environment, then we are not healthy. The human body contains about ten gallons of fluid so its cells are swimming in an ocean that is either acid, neutral or alkaline. The body’s systems work best in an environment that is neutral to slightly alkaline although some vital organs, like the stomach, either produce or house very acidic substances.

The pH, or “potential of Hydrogen” is a logarithmic scale that measures the relative acidity or alkalinity of a solution. Solutions are measured from 0 (totally acid) to 14 (totally alkaline) and 7 is neutral. The intracellular fluid should have a pH of about 6.8. If the pH is too low (more acidic) then enzymes can’t work and other cellular-level process that are life and health sustaining can’t take place.

Although the cells live in an almost pH neutral environment, they produce acid as they convert food into energy and then perform work. The weak acid that they produce is easily eliminated by the respiratory system. This is the first, and natural source of acid in our bodies. Although we don’t eat a lot of acid food most of the food in the “typical” American diet  produces acid ash. Ash is the residue that is left after the body has used what it can of the food that we ingest. Acid ash in solution is a much stronger acid than that produced by the cells and it must be eliminate by the kidneys.

The strong acid produced by the “typical” American diet is so strong that it would burn the urinary tract upon elimination. Consequently the body buffers the acid. Alkaline minerals (calcium, magnesium, sodium, and potassium) are added to the strong (pH 5.5) acid when a person’s alkaline mineral reserve is full. This converts the strong acid into a very weak acid that is excreted as urine. On the other hand, if a person’s alkaline mineral reserves are depleted then the body is forced to buffer the strong acid with ammonia (a strong alkaline, pH 9.25). This results in the secretion of alkaline urine (pH of about 8.0).

Urine pH is a measure of the environmental conditions in which the cells live. It also shows how the body responded to the food that was ingested within the last 24 hours. This in turn is a good measure of how well the body is functioning. As a general rule, if urine has a pH of about 5.5 in the morning after eating meats, eggs, bread, milk, cheese and cereal the day before then alkaline mineral reserves are adequate and body acid-alkaline balance is healthy.

High Body Acidity

High acidity is the most common acid-alkaline balance problem. When the body’s mineral reserves are depleted the body “borrows” minerals from what ever source it can. This usually means that minerals are borrowed from bones and vital organs. Over time this weakens the organs and muscles. Some of the common health problems that result from high acidity include:

• Acceleration of free radical damage,
• Bladder and kidney problems,
• Cardiovascular weakness,
• Immune system weakness,
• Lactic acid buildup in joints resulting in joint pain,
• Low energy,
• Osteoporosis, eventually resulting in brittle bones and hip fractures, and
• Weight gain.

Diet is the primary cause of acid-alkaline imbalance in the body. The tables below classify common foods as either alkaline ash producing (Table 1) or acid ash producing (Table 2). Foods identified with an asterisks are either very alkaline ash producing or very acid ash producing. Very acid-ash producing foods should be avoided. On the other hand, very alkaline-ash producing foods can be used to help counteract an acid imbalance. In addition, it is important to note that a food may be acidic, like a lemon, but be alkaline ash producing so don‘t always go by taste.

Table 1
Common Alkaline Ash Producing Foods

Almonds                    Amarantha                Apples
Apricots                      Asparagus*               Avocados
Bananas                    Beans (Dried)           Beet greens
Beets                          Blackberries              Broccoli*
Brussels sprouts      Cabbage                    Canola Oil
Carrots                       Cauliflower               Celery
Chard leaves            Cherries (Sour)        Chestnuts
Cucumbers               Parsnips                    Dates (Dried)
Figs (Dried)               Flax oil                       Garlic*
Grapefruit*                 Grapes                       Green beans
Green peas               Green tea                  Herb teas *
Honey (Raw)            Kiwi                              Lemons*
Lettuce                       Lima beans               Limes*

Mangoes*                  Maple syrup              Milk (Goat’s)
Millet                           Molasses                   Mushrooms
Musk melon              Olive oil*                    Onions*
Oranges                     Papaya*                     Parsley*
Peaches                    Pears                          Pineapple
Potatoes (Sweet)      Potatoes (White)      Quinoa
Radishes                   Raisins                      Raspberries
Rice syrup                 Rice (Wild)                Rutabagas (Green)
Sauerkraut                Soy beans (Green) Spinach (Raw)*
Strawberries              Sugar (Raw)                         Tangerines
Tomatoes                   Watercress                Watermelon*

Table 2
Common Acid Ash Producing Foods

Artificial sweeteners* Bacon                      Barley
Beans(Dried)            Beer*                          Beef*
Blueberries *             Bran (Wheat)            Bran (Oat)
Bread (White)           Bread (Whole wheat)Butter
Carob*                        Cashews                   Cheese*

Chicken                     Codfish                      Coffee

Corn                           Corn oil                      Corned beef

Crackers (Soda)       Cranberries*                         Plums
Eggs                           Flour(White)*            Flour (Whole wheat)
Haddock                    Honey(Processed)   Lentils (Dried)

Lobster                       Milk (Cow’s)              Milk(Homogenized)*
Molasses                   Macaroni                   Oatmeal

Oysters                       Pasta*                                    Pastries*

Peanut butter            Peanuts*                   Peas (Dried)

Pecans                      Pike                            Pinto beans

Pork*                          Prunes*                     Pumpkin seeds

Rice (Brown)             Rice (White)              Salmon

Sardines                    Sausage                    Scallops

Shellfish*                  Shrimp                       Soft Drinks*

Soybean*                  Spaghetti                   Spelt

Spinach (Cooked)   Squash (Winter)       Sugar (Refined)

Sunflower seeds      Tea                             Turkey

Veal                            Venison                     Walnuts*

Wheat germ              Yogurt

Eighty percent of a persons diet should be alkaline foods and the balance (20%) acid ash producing for a perfect pH balance.

There are a few other things, in addition to diet, that can be done to help correct an over acidic balance. These include taking enzyme supplements, organic calcium and magnesium supplements, colloidal minerals, vitamin A and D, and drinking alkaline vegetable juices (carrot, celery and beet) and lemon/maple syrup drink.

Most adults don’t produce enough digestive enzymes and so partially digested food enters the intestines or sits in the stomach and becomes more acidic. Enzyme supplementation helps treat this problem. Mineral supplements are important to build up the potentially depleted mineral reserve of the body. In addition, most vitamins can’t be used effectively if the necessary minerals are not present. Vitamins A and D help hold calcium in the body and reduce the risk of calcium depletion. Alkaline drinks help change the pH balance of body fluids. Finally, if you are taking ascorbic acid to get your vitamin C allowance then switch to either Rose Hips or Citrus Bioflavonoids, neither of which is acidic.

Conclusion

Our bodies are constantly rebuilding themselves. You really are not the same person that you were last year. The body replaces the lining of the stomach about every five days, the skin in about a month, the skeleton about every three months, the liver about every six weeks and the red blood cells circulate for about 120 days before being replaced by new cells. What you do today affects the body that you will have tomorrow. That can be good or bad . . . it all depends on what you do. The new body that you are building today is affected by the food that you eat, the waste that you eliminate (and as important, by the waste that you don't eliminate), by the air that you breath, the liquids that you drink, and by the stress that you feel and how you respond to it. Everything that you do affects the new body that you are building for yourself. A long-term acid ash producing diet creates a toxic environment at the cellular level. If the cells can’t function, the body ceases to function. On the other hand, a healthy diet creates an environment that is conducive to cellular and total health.

Weight Loss . . . The Natural Way

Weight Loss . . . The Natural Way

David S. Murphy, ND, MH, PhD

The Wellness Coach

            How many times have you tried to lose weight, gone on a crash diet, and lost a few pounds only to gain the back again?  I have been through that cycle too many times.  I have tried keeping a food diary, counting calories, counting fat grams, avoiding carbohydrates and reducing my protein intake.  Then I realized that the key is balance.

            A healthy body needs clean air, clean water, sunshine and exercise.  It also needs a balance of carbohydrates, fat and protein to function effectively.  Yes, you read that right.  Our bodies need fat. The problem with the American diet is that we are eating too much of the wrong kinds of fats and not enough of the right kinds.

            Cutting down of saturated fats, like those found in meat and butter and vegetable fats that are solid at room temperature like margarine, and replacing them with unsaturated fat isn’t enough.  Our bodies need essential fatty acids (Vitamin F).  These are the omega-3 and omega-6 fatty acids that you have heard about.  The best proportion of omega-3 to omega-6 fatty acids is a ratio of 1 to 4.  That means for every gram of omega-3 fatty acid that you consume you shouldn’t consume more than four grams of omega-6 fatty acid.  That’s a big problem.

            Most people today consume a ratio of at least 1 gram of omega-3 to 20 grams of  omega-6 fatty acids.  Eggs and fish (salmon, trout, catfish and shrimp) are all high in omega-3 fatty acids. Unfortunately, our concern about cholesterol keeps the eggs off of many of our breakfast plates.  In addition, much of the fish purchased today is farm raised.  Fish raised on fish farms are feed a diet high in omega-6 fatty acids like grains.  Most vegetable oils and prepared salad dressing are high in omega-6 fatty acids because of their longer shelf life.  Table 1 below compares the percentage omega-3 and omega-6 in common oils.

Table 1

Percentage of Omega-3 and Omega-6 Essential Fatty Acids

	Percent omega-3	Percent omega-6
Safflower	0%	75%
Sunflower	0%	65%
Corn	0%	59%
Soybean	7%	54%
Walnut	5%	51%
Pumpkin Seeds	15%	42%
Golden Flax Seeds	48%	19%

Notice that the oils that we use the most (safflower, sunflower, and corn) are very high in omega-6 fatty acid and that they don’t contain any omega-3 fatty acid.  Canola oil contains about three percent omega-3 fatty acids however when it is deodorized (refined) it loses most of its omega-3 fatty acids.  Olive oil, on the other hand contains mostly neutral omega-9 fatty acids.  A table spoon of olive oil contains 10.8 grams of monounsaturated fat and only 0.10 gram of omega-3 fatty acid.

            What’s wrong with that?  When your body doesn’t get the proper balance of omega-3 and omega-6 fatty acids that it needs the excess carbohydrates that can’t be used are converted into fat and stored. 

The Adrenal Connection

            A study reported in the American Journal of Clinical Nutrition indicated that there is a positive relationship between waist size and diabetes risk.  Table 2 below summarizes the risk levels.   This research has lead to concern about our insulin production and the health of the pancreas.

Table 2

Waist Size and Diabetes Risk

Waist Size	Risk Increase (Times)
29 to 34 inches	Lowest Risk
34.3 to 35.9 inches	2 times higher risk
36.0 to 37.8 inches	3 times higher
37.9 to 39.8 inches	5 times higher
40.0 to 62.0 inches	12 times higher

The pancreas produces insulin, which lowers blood sugar levels.  The adrenal gland produces various hormones that keep the blood sugar level from falling to low.  Table 3 below summarizes problems that result from imbalanced or weakened adrenal glands. 

Table 3

Symptoms of Weakened Adrenal Glands

 

·         Abnormal or racing heartbeats	·         Excessive sweating	·         Mood swings
·         Abnormal pigmentation of the skin	·         Excessive urination	·         Muscle wasting
·         Asthma	·         Gastric reflux	·         Salt cravings
·       Constant fatigue and exhaustion	·         Headaches	·         Sensitivity to light
·         Dehydration	·         Hip problems	·        Sex hormone imbalance
·       Dizziness or lightheadedness	·         Joint pain	·         Ulcers
·       Edema and water retention	·         Low back problems	·         Varicose veins

Weakened adrenal glands are often accompanied with an accumulation of adnominal fat and the onset of diabetes.  In part this may result from a decline in the production of dehydroepiandrosterone or DHEA, a hormone produced by the adrenals.  Although a declined in the production of DHEA is a normal part of the aging process, it can be accelerated by poor life-style choices like the use of drugs, alcohol, tobacco, caffeine, and sugar.  In addition, stress or chronic infections can also affect the production of DHEA.

The Natural Solution

            There are several things that you can do to make sure that you are consuming the right kind of omega-6 fatty acid, and that your diet includes enough omega-3 fatty acid.

            Research has shown that a decrease in conjugated linoleic acid (CLA) leads to obesity.  On the other hand increased consumption of CLA helps with weight loss by increasing the metabolic rate, suppressing appetite and causing the body to use more stored fat for energy production.  While safflower oil is high in CLA the easiest way to take it is in the form of Tonalin CLA softgels.  A Norweiganstudy indicates that 3.4 grams per day achieved weight loss with no change in diet or exercise^[1].

            A recently published ten-year study in the Journal of Alternative Complementary Medicine^[2] of 15,655 middle-aged individuals shows that those who used a chromium supplement demonstrated a significantly lower level of weight gain.  Another study shows that while the use of bioavailable hydroxycitric acid (HCA-SX) is an effective weight-loss supplement, the combination of HCA-SX, niacin-bound chromium and Gymnema sylvestre extract are a more effective and safe weight-loss formula that facilitates a reduction in excess body weight while promoting healthy blood lipid levels^[3].           But what about the omega-3 fatty acid?  Remember, your diet is probably low on omega-3.  One of the best sources of omega-3 fatty acid is flax oil or flaxseed.  I recommend three tablespoons a day of flax oil.  It takes longer for oils to saturate your cells than it does for water-based supplements, about six months.  The long-term effects of balancing your essential fatty acids include increase metabolism, energy increase, better oxygen transfer, lower blood pressure and a decrease in the stickiness of blood platelets.  The benefits are worth it so stick to omega-3 supplementation.

            Adrenal function can be improved by making appropriate dietary changes, reducing stress levels, and exercising.  In addition the use of nutritional supplements like Vitamin C (2,000 to 5,000 mg), a high potency B-complex, Adrenal glandular supplements and Pantothenic acid (Vitamin B5) can help improve adrenal health.

            You might also consider taking DHEA.  While this will not improve adrenal health it will supplement the DHEA currently being produced by the adrenals.  A six-month study of 28 men and 28 women between the ages of 67 and 78 that was published in the Journal of the American Medical Association shows the dramatic effect of DHEA supplementation^[4].  Half of the participants in the study received DHEA while the other half received a placebo.  The participants who took DHEA for six months showed a significant decrease in abdominal and visceral fat.  In addition, their insulin output decreased while their blood sugar levels remained constant indicating an increase in their bodies’ insulin sensitivity.

Conclusion

            What should you do to lose weight?  This is what I have been doing:

1. Take vitamins and minerals supplements (including chromium) daily,
2. Eat a healthy and well balanced diet in moderation,
3. Avoid toxins (alcohol, tobacco, caffeine, sugar, white flour . . .)^[5],
4. Get some exercise (I like walking . . . I have two feet and shoes.  No more equipment is needed and I don’t have to go to the gym),
5. Take at least 3g of CLA per day,
6. Take at least three tablespoons of flax seed oil a day, and
7. Supplement my diet with 50 mg of DHEA a day.

---

^[1] Gaullier J.M., J. Halse, K. Hoye, K. Kristiansen, H. Fagertun, H. Vik, and O. Gudmundsen. (2005), “Supplementation with conjugated linoleic acid for 24 months is well tolerated by and reduces body fat mass in healthy, overweight humans”,Journal of Nutrition, Vol 135, No. 4, pp. 778-784.

^[2] Nachtigal M.C., R. E. Patterson, K. L. Stratton, L. A. Adams, A. L. Shattuck,  and E. White. (2005) “Dietary supplements and weight control in a middle-age population”, Journal of Complementary Alternative Medicine,  Vol. 11, No. 5, pp 909-915.

^[3] Preuss H.G., D. Bagchi, M. Bagchi, C. V. Rao, D. K. Dey, and  S. Satyanarayana. (2004). “Effects of a natural extract of (-)-hydroxycitric acid (HCA-SX) and a combination of HCA-SX plus niacin-bound chromium and Gymnema sylvestreextract on weight loss”, Diabetes Obesity and Metabolism, Vol. 6, No. 3, pp. 171-180.

^[4] Villareal D.T. and J. O. Holloszy. (2004) “Effect of DHEA on abdominal fat and insulin action in elderly women and men: a randomized controlled trial”, Journal of the American Medical Association, Vol. 292, No. 18, pp. 2243-2248.

^[5] See my next blog for a list of foods to avoid.