Back to School!

It’s that time of year again.  While the lazier days of summer are nice, we actually thrive more on routine. A new school year is a fresh start and an excellent time to implement healthy habits such as daily exercise, a regular sleep schedule and a better diet.

Ironically, this is also the time of year we tend to get sick. Our kids, face to face with classmates for 6 hours a day, breathe in new and different germs and bring them home to share with the rest of us. Illnesses lasting more than a couple of days, or accompanied by a high fever or dehydration, may require medical intervention. Regardless of whether or not we go to the doctor, there are a few things we can do for ourselves to lessen our chances of falling ill, or to shorten the duration of an illness and avoid spreading it to others.    

• Wash your hands! – Of course you know this already, but keep in mind that we touch our eyes, nose and mouth more times over the course of a day than you might imagine, and the mucous membranes are the most efficient route for a germ to enter the bloodstream. 
•  Certain phytonutrients and supplements (available at Atlanta Functional Medicine) are beneficial in shortening the course of any illness that does occur, and in preventing its spread to others. If you come by the office we’d be happy to direct you to what can help. 
• Sneeze into the crook of your elbow instead of into your hands.
• Drink fluids constantly throughout the day – warm or cold. Not only does this combat dehydration, it makes mucous more fluid so coughs and sneezes are productive, moving the germs out of our systems more quickly. In addition, Dr. Mehmet Oz says that most viruses can only re-enter our bloodstreams through our mucous membranes and will die in the acid of our stomach. If we are constantly washing them out of our mouths into our stomachs, we reduce the population of the germs and recover much more quickly. 
• Acquaint yourself with the nettie pot! This simple, nasal irrigation device will allow you to more effectively cleanse the inner regions of your sinus than you could by blowing alone. As with the above suggestion, a clean mucous membrane is an inhospitable home to germs. 
• Get plenty of rest and don’t bounce back too quickly. 

If you’re well enough to rejoin your life, by all means do, but put off that boot-camp-style workout for a couple of days. The immune system needs energy and fuel to recharge.

In good health, a fresh start has a chance to flourish as we pursue our goals anew.

Why I Like Acupuncture

When tending to our health, we come with entrenched belief systems based upon education, experience, cultural norms and the influence of people we trust. Many of us are dubious of "alternative" methods of healing. At Atlanta Functional Medicine, practitioners employ the science of mainstream medicine as well as complimentary alternative approaches to achieve the optimal outcome.

One of many treatments available to you at Atlanta Functional Medicine is acupuncture. The doctors are more qualified to explain how acupuncture works, but as a patient, my understanding is that acupuncture taps into meridians throughout our bodies. Meridians are pathways for "chi" or our life force energy. Optimally, our chi flows unimpeded, supporting our bodies' systems: nervous, vascular, digestive, etcetera. Many maladies can be alleviated by clearing a "blockage" in the flow of our chi. Acupuncture accomplishes this clearing by manipulating the flow.

This sounds like a lot of hocus pocus for some of you, but it would be good to remember that our Western medical culture is very young compared to that of the East. People were being healed with acupuncture literally thousands of years before we figured out during World War I that fewer people would die of infection if surgeons washed their hands. Over the thousands of years that acupuncture has been practiced, there has been ample opportunity to learn by trial and error what really works in its application. In the 21st century, we are the lucky beneficiaries of these eons of study.

So that's why I felt comfortable receiving acupuncture. The reason I will keep coming back is because it really works! Dr. Board at AFM is so well trained in this modality that I could hardly feel the tiny needles. The flow of energy was palpable and fascinating. I could tell something was happening. Dr. Board's calm, soothing demeanor was like a dose of therapy. During the treatment, I could really tell that her focus was fully upon me, and she was healing as much with her empathy and compassion as with her medical expertise. I think I'll make another appointment right now!
by Cheryl Salinas

A Word About Nightshades

Mmm -- a fresh garden harvest. Enjoy with caution, veggie-lovers!

I know, I was just telling you about how adding more fresh, organic vegetables to your diet will cure many ills, but as you clean up your act you may begin to notice subtle differences in how individual foods make you feel. A system laden with the sludge of dairy, sugars, white carbohydrates and processed foods will not be sensitive enough to notice these subtleties. A cleaner system is not addled and numb. The effects of foods are immediately apparent, not delayed as in the sluggish system of someone eating the processed diet. It behooves each of us to be observant diners -- to be present in the moment and understand the effects of our nourishment.

A few years ago I was a novice gardener, so I gravitated toward hardier plants -- the ones which seem to thrive on neglect and seldom get eaten by garden marauders. As I began to clean up my own diet, I noticed a certain uncomfortable feeling on my tongue when eating eggplants which were only lightly cooked. Then I began thinking about how the eggplants in the garden, unlike the green beans, weren't nibbled by critters -- not even a little bit. So I did some research.

Eggplants are part of the nightshade family, the members of which are poisonous in varying degrees! The nightshades contain alkaloids which taste bad to animals, thus ensuring the plants' survival. Obviously, these veggies do not contain enough "poison" to kill you, even if eaten in large quantities, but they do have enough to make you sick, if you have a sensitivity, or to exacerbate certain existing conditions. Cooking the vegetables thoroughly serves to break down many of the offending alkaloids.

The effects of nightshade alkaloids vary from person to person. Generally they've been found to cause disturbances in nerve-muscle function, joint function and digestion. If you suffer from arthritis, try limiting your nightshade intake and see if you notice a difference. Besides eggplants, the nightshade family includes tomatoes, potatoes (not sweet potatoes, which aren't even related to potatoes), peppers, tobacco, morning glory and belladonna, among others. The amounts of alkaloids in the nightshades vary from species to species, the worst likely being belladonna which is deadly, and one of the least being the tomato. An interesting side note: Thomas Jefferson deemed the tomato, unknown at the time, the "poisonous love apple" since he noticed it was eschewed by native Americans.

Of course adding more vegetables to our diets is important for overall health. Today's post is about fine-tuning. Your doctors at Atlanta Functional Medicine are familiar with the effects of food allergies and sensitivities and can work with you personally to discover what's best for you, and then you can make an informed choice. Vegetables from the nightshade family may or may not be tolerable for your system. If you are able to tolerate them, they're still better than a slab of baby back ribs!

by Cheryl Salinas

Spring Has Sprung!

Yes, here it is in all its glory -- my favorite time of year! This is the time for fresh starts and rebirths as we see our perennial plantings returning like newer versions of old friends, and as we make changes for the better in our own lives. But in certain parts of the  world, such as the Southeastern United States, it is also time for this:

Since this dusting is also coating the insides of our respiratory systems, it's no wonder that for many of us this is the time of year for allergies which can lead to illness, fatigue, loss of sleep, irritability and infections. As someone who used to have at least two sinus infections per year, requiring antibiotics which present their own problems, I can sympathize with those of you suffering right now.

Our bodies are amazing and, when all goes well, are able to withstand the challenges of environmental culprits such as seasonal allergens. Our healthy immune systems respond to triggers by modulating the proper level of intervention against the pollen invaders. The whole story of our immune response is much more complex than this -- it's science, and your doctor at Atlanta Functional Medicine will be able to explain it to you in more detail if you're interested. In short, if our immune response is overly aggressive, our respiratory systems may become too inflamed, with too much mucous, which can lead to the aforementioned infections and other symptoms.

We each have a unique nutritional profile based not only on what we eat, but on how our bodies metabolize and absorb the nutrients. Improving our diets can often eliminate many problems, optimizing the immune system's function. But in some cases, a deficiency is extreme, and prescribed supplementation is necessary to bring our levels back to balance.

Recent research has found that certain plant polyphenols can actually fine-tune the immune response in the respiratory linings, in effect calming an overactive response. Optimizing immune function goes beyond calming this overreaction, however. To support a more balanced immune system, healthy bacterial populations are necessary in the intestines, or the "gut" as Dr. Gustafson used to call it. With today's overuse of antibiotics, and with the chemicals and pesticides which make their way into our systems through our food and water sources, our guts frequently need a little help engendering this optimal bacterial population. Probiotics to the rescue! We can and should incorporate probiotics into our diets with certain fermented and cultured foods, but it's a good idea to also consult with your doctor about any symptoms you are having that would indicate a supplement is necessary. The physicians at Atlanta Functional Medicine are well qualified to optimize your polyphenol and probiotic levels which will help with seasonal allergies and with your health in general.

In this season of fresh starts, why not try something different? Here's a recipe for a pressed salad which I came up with yesterday from what I had on hand in the crisper. Pressed salads are very lightly pickled vegetables -- only fermented for a couple of hours on your kitchen counter, and then pressed, drained and refrigerated. The pressing and draining completely changes the textures of the veggies, and it's an interesting departure from your everyday lettuce salad.

Spring Pressed Salad

• 1/2 small cabbage, green or purple, thinly sliced

• 1 organic apple (I used gala) thinly sliced

• 3 large organic radishes, thinly sliced

• 1 small organic cucumber, thinly sliced

• 2 scallions, sliced on the diagonal

• 1 Tbsp. Umeboshi Plum Vinegar

• 2 Tbsp. Bragg's Apple Cider Vinegar

In a large bowl, combine all ingredients and massage (with clean hands) the vinegar into all the vegetables. This will take a couple of minutes. Place a plate on top of the pile of veggies, and put something heavy on top, such as a 32 oz. can of tomatoes or a gallon jug of water. If your plate is not small enough to clear the sides of the bowl, allowing the pile to compress, choose a smaller one. Leave the salad to press at room temperature for 1-4 hours. When it has pressed, water will have drained from the vegetables. Using the plate to hold the veggies in place, give the veggies one more good squeeze and drain the excess liquid. The salad can now be served or refrigerated first if you prefer. Refrigerate any leftovers.

If you can't find the ume vinegar, just use more apple cider vinegar. I enjoy the ume flavor, which is salty and piquant. I don't use much vinegar in this recipe, since the flavors of these vinegars are strong to my palate, but you may find the result bland, in which case you can just sprinkle a little more of your favorite vinegar when serving. If it is too tart or salty for your taste, just put it all in a colander and give it a good rinse, and then another squeeze. Sometimes I enjoy a little drizzle of very good extra virgin olive oil on top too when serving -- this makes it silky! I like this salad by itself, on a bed of fresh greens, in a wrap with some leftover brown rice and maybe some hummus (I like to use a sheet of nori or a giant collard leaf for the wrapper), or as a slaw on a veggie sausage sandwich. This makes great leftovers, but only for a couple of days, then it gets too soggy. So only make what you will eat in two days or so.

I learned about pressed salads in Alicia Silverstone's The Kind Diet, and this salad was inspired by a couple of salads she features -- I just used what I had on hand. For more powerful natural probiotic power, you can also try making your own pickles. Here's my latest batch, on their last day of fermentation before I cap and refrigerate them. They are from Alicia's recipe "Umeboshi Radish Pickles", also from The Kind Diet. In this case I used a combo of radishes and cukes. It is otherwise important to follow directions exactly. Once, I gave a batch just one more day sitting at room temperature on my counter, only to discover a mildewy mess the next morning. Three days is plenty, and yields a fabulous pickle! When eating pickles for their probiotic benefits, steer clear of added sugars or any pickles that have been pasturized. The process kills the live organisms. Also beware of sodium content. I only eat a tablespoon or two of these pickles per day.

As you navigate this lovely season, nurture your amazing immune system. The doctors at Atlanta Functional Medicine would be happy to help you discover the best way to do this for your unique system.

Posted by Cheryl Salinas

Your Healthiest Self

You've probably seen the statistics -- the rate of obesity in the United States is hovering around 30%. Even those of us who are not obese will find that the lifestyle of our youth no longer yields the same results. As our hormones change, our metabolism follows suit. Often, we become thicker in the middle. We may weigh exactly the same as we have for years, but our shape is changing. Besides our clothes not fitting, this thickness in the middle is not healthy.

It's human nature to cringe at the mention of weight loss. Even the slimmest, healthiest-looking person has something he or she would like to work on. So why are we cringing? Because each of us has a story regarding body image and how it affects self-esteem, which affects confidence, which affects success and happiness. Our story may include many past failed attempts at weight loss, and self-sabotaging patterns which leave us feeling even lower than before we tried to lose weight. In short, we just don't really believe anything will work.

"I'll believe it when I see it," you may be thinking, "but first let me just finish this chocolate bunny,"

All kidding aside, everyone can benefit from leading a healthier lifestyle, whether or not it includes weight loss.

Are you still cringing? Okay, let me approach this topic from another angle. What if we first add things instead of subtracting them? Why not add more fresh, organic fruits and vegetables to your plate, and give yourself the gift of eating them first, savoring every luscious morsel, and then eating the other food until you are full?

We are creatures of habit, but if you think of each little lifestyle change as a gift to your beautiful self, you'll look forward to it. What kind of exercise does your body want to do?  If nothing comes to mind, just start walking. But wait -- we can make it better -- what have you been too busy to do lately? If you are walking on the treadmill, why not catch up on whatever guilty pleasure TV show you've been missing? On the treadmill, there's no guilt allowed! This is a gift to yourself, remember? How about podcasts? Audiobooks? These can go anywhere for you outdoorsy types. Giving yourself permission to enjoy exercise for the gift that it is will have you chomping at the bit to get back to it the next day. As you become more fit, you can augment the workouts accordingly. By then you will have noticed exponential rewards for all your hard work including better sleep, fewer mood swings, fewer aches and pains, and looking good in those skinny jeans! This is your "believe it when you see it" proof.

To stay motivated, think about your own psychology. Do you need a group around you to motivate [shame] you into showing up for workout? Do you really cherish alone time and you'd rather walk in the park all by yourself? Do you get tired of eating salads all the time when you try to lose weight? How about fresh collards lightly sauteed with chick peas or white beans and Vidalia onions? Are you crazy about garlic? kalamata olives? sun dried tomatoes? capers?  a little goes a long way with these flavor-dense nuggets, so indulge! What's your favorite? Set yourself up to succeed, choosing lifestyle changes that will be sustainable. I'm not talking about a temporary diet. I'm talking about changing your life -- for the better!

At Atlanta Functional Medicine, we understand the dramatic, measurable improvements in health that can occur from adding a few healthy habits to one's lifestyle. We are happy to introduce a new FirstLine Therapy program for weight loss called Healthy Transformations. Stay tuned for information about future seminars. You owe it to yourself to discover your healthiest self!

 by Cheryl Salinas

Back to Center

We all know stress is bad for us. We make Herculean efforts to control our little corners of the world in order to avoid stressful situations, but let's face it, things rarely turn out the way we plan. So stress happens. What matters is what we do when we find ourselves in that place. The practitioners at AFM are doing remarkable work in the Mind-Body Group teaching practical, well-studied and proven techniques for coping with and managing stress. Stay tuned for updates about future groups.

Besides these Mind-Body techniques, we can use food to help ourselves regain equilibrium. Here's a recipe for a "Buddha Bowl" which, in macrobiotic circles, is the name for a bowlful of shredded kale, accompanied by a protein, a grain and a sauce or other flavor enhancement.

Buddha Balance Bowl

• 1 small bunch of Kale, washed, de-stemmed and shredded

• 1 ripe Avocado, mashed

• 1 can Cannellini or Navy Beans, rinsed well

• 1 cup cooked Quinoa

• 2 Tbsp. Extra Virgin Olive Oil

• juice of 1/4 fresh Lemon

• Salt and Pepper to taste

With CLEAN hands, massage the oil, the lemon juice and the avocado into the kale leaves (yes, with your bare hands-- this is an excellent stress reliever in its own right, plus, it's great for your cuticles!) This may take a couple of minutes -- when the leaves no longer feel papery, incorporate the beans, quinoa, salt and pepper.

This healthy combination is filling, energizing and imparts a lovely calm to the system. As you add more vegetables and healthy whole grains into your diet, you'll want to be mindful of protein. Quinoa is excellent since it is the only plant food with a complete protein -- all plant protein types represented. I like this with a little more lemon, but my family likes it with only the juice of 1/4 lemon. Experiment and find out the way you like it best -- make it yours!

Posted by Cheryl Salinas

Welcome to Functional Food For Thought!

Nature's artistry -- lovely, no? The beauty of this cruciferous wonder hints at the amazing health benefits it will impart. Just look at those convolutions -- how very brain-like they are! All the better for learning and healing.

Welcome to Atlanta Functional Medicine's new blog "Functional Food For Thought"! As the lucky first blog-poster, I'll give you an inkling of things to come. Obviously, food will be involved. At Atlanta Functional Medicine, while highly individualized to each patient, treatment plans may involve, among other things, healthy lifestyle coaching.

Don't knock it 'til you try it! As AFM's resident vegan, I am familiar with the physical and emotional stress which may accompany a major lifestyle change, but -- take a deep breath in through the nose, out through the mouth -- it doesn't have to be that way! Healthy food can be some of the most delicious food you've ever tasted + I've found that the vegetable kingdom can solve most problems. If your medical professionals at AFM determine a lifestyle change is advisable,  they will develop a protocol specifically for you, and it most likely won't be vegan -- that's my own personal choice -- but they will probably recommend more veggies. Don't take it personally, everyone could benefit from more veggies.

Not so fast -- don't run off just yet! Whenever it's my turn at blog, I'll make it my mission to show you that diet change doesn't have to mean sacrifice. The gorgeous, fresh, organic, juicy, rainbow-hued bounty with which I treat myself is delicious:  whether raw, gently sauteed, steamed, roasted, simmered, sauced or doused in healthy fats. I never skimp on flavor and every morsel's a luscious creation. What I eat is fabulous, and I'm worth it! You are too.

I'll provide more details soon, so stay tuned. Our other blogging contributors will share their wisdom on Functional and Integrative Medicines, Mind-Body Medicine, Natural Medicine, Acupuncture, Pain Management, Massage and maybe a few recipes of their own.

posted by Cheryl A. Salinas