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2941 Ft. Recovery-Minster Rd.
Fort Recovery, OH 45846

 

Phone: 419-375-2659

Fax:     419-375-0022

Email: schlarmanshealth@gmail.com

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SHARING UPDATES ABOUT SCHLARMAN'S HEALTH CENTER FOOD, PRODUCTS, SERVICES AND NEWS

SCHLARMAN'S NEWSLETTER

June Newsletter Greetings

Happy Father’s Day!

It’s a Guy Thing

The best foods for supporting prostate health and boosting testosterone.

Men have some special needs when it comes to diet, and many studies suggest that eating the right foods can keep the prostate healthy and testosterone levels balanced.  If you’re a man, try these guy-friendly foods:

1) Oysters are the number-one food source of zinc, which blocks the enzyme that converts testosterone to estrogen. Deficiencies are linked to low testosterone, and boosting zinc leads to a significant increase in testosterone levels.  Zinc is especially important if you train hard, since intense exercise can deplete testosterone.  Other good sources:  red meat, chicken, crab, lobster, beans, nuts, and organ meats.

2) Mackerel, a fatty fish like tuna, salmon, and sardines, is one of the best food sources of vitamin D.  Studies have shown that vitamin D can increase testosterone levels, often dramatically.  The sun is still the best source of vitamin D, but if you don’t get out much—or can’t tolerate fatty fish—you’ll also find D in raw milk, caviar and eggs. 

3) Tomatoes are loaded with lycopene, an antioxidant that’s been shown to reduce the risk of prostate cancer.  Better than raw: cook them with olive oil (as in pasta sauce); most research shows that lycopene is better absorbed when tomatoes are cooked with olive oil.  And add some chopped broccoli to your sauce.  A combination of tomato and broccoli was more effective at slowing tumor growth than either tomato or broccoli alone.

4) Spinach is rich in magnesium, which can lower the body’s levels of sex hormone-binding globulin has also been linked with higher testosterone levels.  Other foods rich in magnesium include pumpkin seeds, sesame seeds, chard, halibut and almonds. 

5) Pomegranate. Prostate specific antigen (PSA) is a blood marker for prostate cancer.  Men whose PSA levels double in a short period of time have a higher risk of death from prostate cancer, and pomegranate appears to slow PSA increases.  One study found that 47 percent of impotent men improved after drinking a glass of pomegranate juice daily. 

6) Collard greens are one of the best dietary sources of vitamin K, which protects against prostate cancer.  Collards are also high in vitamin C, which may work with vitamin K to protect the prostate.  In one study, a group of prostate cancer patients showed tumor cell destruction after supplementation with vitamins C and K.  Other good sources of vitamin K:  spinach, kale, broccoli, Brussels sprouts, salad greens, cabbage, green beans and lentils. 

7)  Pumpkin seeds can help prevent benign prostatic hyperplasia (BPH), a common condition that enlarges the prostate gland and can cause problems with urination and, occasionally, sexual function.  In several studies, pumpkin seed oil reduced symptoms of BPH, improved urinary function in men with overactive bladders, and improved quality of life.  Studies also suggest that pumpkin seeds can slow the growth of prostate cancer cells. 

8)  Tuna is high in omega-3 fats, which have powerful immune-enhancing and anti-inflammatory effects and can reduce the risk of prostate cancer.  Eat tuna sandwiches with a slice of avocado, and you’ll increase your prostate protection: avocados are rich in vitamin E and lutein, and have been shown to inhibit the growth of prostate cancer cells.

9)  Ginger, in addition to reducing inflammation, may also increase testosterone levels and improve sexual function.  Studies have found testosterone levels nearly doubled after ginger intake—as the amount of ginger increased, so did testosterone levels.

How Gardening Beats the Gym

Bending, twisting, carrying things, and moving around while gardening is a great way for the whole family to be physically active, and it can produce some tasty fresh food.  In addition, it helps kids learn where real food comes from and encourages better eating habits later in life.  For older adults, one study found that gardening is a better stress reliever than an indoor exercise class.  Other benefits include:

  • Improved mood

  • Enhanced mental clarity

  • Better self-esteem

  • Stronger hands

  • Less aggression among people with dementia

Seven Killer Food Habits

Nearly half of all deaths from stroke, heart disease, and type 2 diabetes can be attributed to seven killer foods and nutrients—either too much or too little of each.  According to a study published in JAMA: The Journal of American Medical Association, the seven killers are:

1)  High sodium

2)  Low nuts and seeds

3)  High Processed Meats

4)  Low Seafood Omega-3 fats

5)  Low Vegetables

6)  Low Fruits

7)  High Sugar-sweetened drinks

Three Reasons to Eat Strawberries

 They’re tasty, refreshing, and versatile as a healthy snack, dessert, or side dish.  They also add flavor and texture to cereals, smoothies, and salads (pairing especially well with balsamic dressing).  As if that weren’t enough, one cup of strawberries delivers:

  • 3 grams of fiber, which most diets lack

  • 230 mg of potassium, essential for controlling blood pressure and overall health.

  • 90 mg of vitamin C 

Walking for Brain Health

It’s no secret that walking is good for the heart, muscles, and bones, but it’s also good for the brain.  A study of New Mexico Highlands University in Las Vegas has found that the impact of the feet while walking sends pressure waves through arteries, and these increase the supply of blood to the brain.  Researchers used noninvasive ultrasound to measure blood flow in young, healthy adults.  An earlier study found that running affects blood flow to the brain even more, but walking at a brisk pace also has a beneficial effect.  Cycling, while also helpful, has a less dramatic effect.

Broccoli enhances gut bacteria

A cruciferous vegetable linked with lower risk of prostate, breast, colorectal, stomach, and lung cancer, broccoli has also been found to change gut bacteria in a beneficial way, according to research funded by the National Cancer Institute and the USDA.  The study, led by the University of Illinois at Urbana-Champaign, discovered that eating about 1.25 cups of cooked broccoli daily for 17 days changed the balance of gut bacteria in a way that favors a leaner body and better mental function.

May Newsletter Greetings

Here is my oldest Grandson, Zach, with one of his baby goats "Tiny".

Ease Joint Pain 7 Homeopathic remedies for relief

1. Rhus toxicodendron: This remedy can help painful strains, sprains, and other joint conditions.  Stiffness is very characteristic. Restlessness is also common; the pain is worse from initial motion (e.g., rising from a seat) but better from continued motion (e.g., stretching, limbering up, changing position). Complaints are worse after rest, from cold, and from weather changes, especially a change to cold damp weather.  Complaints are better from heat.

2.  Arnica:  This is the major first-aid remedy, the one to consider after any injury, blow, or bruising.  It can also help sore, sprained, strained, overused muscles.  The person often says, “I’m fine,” and/or asks to be left alone when they are clearly not well and need emergency medical attention after an injury or accident; they are probably in a state of shock from the injury, and this remedy can help in such cases.  The affected area feels worse from touch, pressure, or motion. 

3.  Bryonia:  Joint pains are severe, sharp, stitching, or tearing.  The pain is worse from the slightest motion, so the person wants to keep perfectly still; they feel better from rest, pressure, lying on the painful side, tight bandaging or bracing, and warmth on the affected area.  The person is often irritable, preferring to be left alone.

4.  Hypericum:  This is often the first choice for injuries to nerve-rich areas such as the fingers, toes, and spine.  Pains are sharp and tend to shoot upward along the spine or from the site of the injury.  The pain may seem out of proportion to the severity of the injury.  This remedy can also be useful for puncture wounds, animal bites, and burns.

5.  Symphytum:  This is useful for trauma to bony areas; it is known to help broken bones to knit and heal.  Some people use it routinely for fractures, but only after a bone is set.  It can also be used for pain that remains at the site of older fractures or other injuries to hard tissues. 

6.  Bellis perennis:  This can be indicated for sprains and traumas with much soreness, especially when there is bruising, similar to the way Arnica is used.  However, injuries calling for Bellis may be in deeper tissues and may exhibit more swelling.  The injured area feels worse from touch and warmth but better from motion and rubbing.  Bellis can also be helpful for old back strains and repetitive strains (e.g., in gardeners, manual laborers).  It is especially indicated for injuries or surgeries of the breast, abdomen, or pelvis. 

7.  Ruta graveolens:  This remedy has an affinity for action or tendons, ligaments, and cartilage.  That’s why sprains are a common injury helped by Ruta, especially of the ankle, wrist, knee, or spine.  A “lame” feeling in the joint is typical, with stiffness and a feeling of bruised soreness.  The area is better from heat, wrapping, and a gentle motion; worse from cold and exertion.  Those needing Ruta may be restless and frequently change their position (similar to Rhus tox).  Ruta can help inflammation of tendons from overuse/repetitive use, sprains that fail to heal, and bone bruises (i.e., injuries to the periosteum, which is the thin membrane that covers the bones).

Up Magnesium to Lower the Risk of Metabolic Syndrome

Affecting an estimated one in four Americans, metabolic syndrome is a cluster of health conditions that includes elevated blood pressure, high fasting blood sugar, excess belly fat, and abnormal cholesterol levels. Together, they can raise your risk of heart disease and type 2 diabetes.  But an analysis of six clinical trials involving nearly 25,000 people shows that simply boosting your magnesium levels may reduce your risk of metabolic syndrome by 31 percent.  The researchers also found that the risk declined by 17 percent for every 100 mg of magnesium taken.  The problem is, 80 percent of Americans aren’t getting the recommended amount.  Fortunately, supplementing with 400 mg of magnesium every day can help meet your needs.  But, since magnesium can have a relaxing effect, take it just before bedtime for best results.

Soda Accelerates Aging

Here’s something to consider before you order that supersized soda: sugary soda consumption might cause your cells to age faster.  According to UC San Francisco researchers, telomeres—the protective DNA caps found at the end of chromosomes—were shorter in the white blood cells of people drinking more soda, and shorter  telomeres mean your cells are aging faster. The study’s authors noted that drinking just one 20-ounce soda each day was associated with 4.6 years of additional biological aging.  This affect on telomere length is comparable to the effect of smoking.  The finding adds to the growing list of health conditions that has tied sugary beverages to obesity, metabolic syndrome, type 2 diabetes, and cardiovascular disease.

DGL for Peptic Ulcers

DGL is short for deglycyrrhizinated licorice, it is produced by removing glycyrrhetinic acid from a concentrated licorice extract.  This particular compound is removed from the herb because it can raise blood pressure in some individuals.  DGL is used effectively in treating even the most severe peptic ulcers.  Rather than inhibit the release of acid, DGL stimulates the normal defense mechanisms that prevent ulcer formation.  It improves both the quality and quantity of the protective substances that line the intestinal tract, increases the lifespan of the intestinal cell, and improves blood supply to the intestinal lining  There is also some evidence that it inhibits growth of H. pylori bacteria.

Numerous clinical studies support the use of DGL as an effective anti-ulcer compound.  In several head-to-head studies, DGL has been shown to be more effective than Tagamet, Zantac, or antacids in short-term treatment and maintenance therapy of peptic ulcers.

The standard dosage is 2-4 chewable tablets (380 mg) taken at least 20 minutes before meals.  DGL should be continued for at least 8-16 weeks after there is a full therapeutic response.

Age-Defying Argan Oil

Argan oil is pressed from the nut of the argan tree, which is found almost exclusively in a small desert region in Morocco.  The tree’s life span is about 150-200 years, but it doesn’t start producing fruit until it’s at least 30 years old. 

Moroccans slather the oil on their skin, hair, nails, and even their babies.  They eat it, too—drizzling it over salads and couscous, or using it to make amlou, a tahini-like spread with almonds and honey.  And for good reason.  Rich in vitamin E, antioxidants, and essential fatty acids, argan oil can remedy dry skin, psoriasis, eczema, acne, and wrinkles.  It soothes brittle or frizzy hair, helps control itchy scalp, and can moisturize flaky nails and rough cuticles.  

The real appeal of the oil is that it is lightweight, yet very moisturizing, and it creates a barrier that locks moisture in and dryness out.  Unlike many anti-aging products that are too hydrating for oily skin, the fatty acids in argan oil have anti-inflammatory properties that are beneficial for all skin types. 

A concentrated formula of 100 percent argan oil is dense, so apply it in small amounts.  Use it as a daily facial moisturizer, morning or night.  Apply a drop or two and then rub gently until evenly absorbed.  You can also use argan oil for a full-body moisturizer, applying right after you get out of your shower.  Massage a drop or two into dry cuticles and nails that are prone to cracking and peeling. 

For dry hair, emulsify a couple of drops in your palms and apply to the ends of your hair while it is still damp for an all-over treatment.  For dry scalp massage in a few drops of argan oil and give it time to moisturize before you wash your hair. 

Also, it is a good carrier oil for your aromatherapy oils!

Vitamin D:

A growing body of research points to the health benefits of Vitamin D, including its effect on brain health.  Lower levels of vitamin D in the blood have been linked to a higher risk of cognitive impairment in multiple studies.  Vitamin D receptors are widespread in the brain and research suggests that vitamin D modulates the production of nerve growth.  In addition to being important to bone health, vitamin Ds positive effect on neuromuscular and cognitive functions may help prevent fractures from falls as we age. 

Smart Cookies

I am sharing one of my favorite cookie recipes with you

Yum!  Coconut and cocoa are a match made in cookie heaven.   If you are looking for a healthier snack, you’re in luck.  These easy-to-make, no-bake cookies are far more nutritious than any sweet treat has a right to be!

COCOA-NUT PEANUT BUTTER NO-BAKE COOKIES

(Makes about 20 Cookies)

½ cup coconut oil, well softened

2/3 cup natural peanut butter, (I use almond butter)

½ cup raw honey, or more to taste

6 Tablespoons dark cocoa powder

1 teaspoon vanilla extract

¾ teaspoon sea salt

1 ½ cup coconut flakes

1 ½ cup whole rolled oats

1.  Combine coconut oil, peanut butter, honey, cocoa powder, vanilla, and sea salt in bowl of mixer, and beat until well combined and smooth.  Add coconut and oats, and beat until well incorporated and mixture forms a loose “dough”.

2.  Using a tablespoon, drop generous dollops (about 1.5-inch rounds) of dough into a glass storage container or wax paper lined plastic container.  Cover container and chill for 30 minutes in freezer or 1 hour in refrigerator.  Serve cold

 

April Newsletter Greetings

Good reasons to get gardening

Studies show that children who garden eat significantly more fruits and vegetables.  Among adults, studies comparing 76 matched groups of gardeners and non-gardeners found that gardeners were:

  • Less likely to be depressed

  • Less anxious

  • Thinner

  • More satisfied with life

  • Experienced a higher sense of community

And of course, another great part of gardening is the fresh, delicious taste of home-grown and the accomplishment that you grew it!

BUG SPRAY

½ cup distilled H2O

½ cup witch hazel

10 drops Thieves Essential Oil

10 drops Purification Essential Oil

10 drops Peppermint Essential Oil

Can add Lemongrass Essential Oil as a tick repellent.

Other options:  Lavender, Basil, Sage or Thyme

LOW B12 raises fracture risk

Lack of vitamin B12 is associated with increased risk of fractures among older men, according to a study of 790 men between the ages of 70 and 81 that was published in Osteoporosis International.  Researchers found that those with the lowest levels of B12 were 67 percent more likely to break a bone, regardless of other risk factors.  Absorption of the vitamin decreases with age, and certain drugs, including aspirin, proton pump inhibitors for heartburn, and metformin for diabetes, can also deplete the body’s stores of B12.  Recommendations for daily supplement doses vary among nutritional experts, from 1,000 – 5,000 mcg. Sublingual B12 is a popular form.

KRILL OIL lowers triglycerides

The largest study of krill oil to date has found that the supplement effectively lowers triglycerides, blood fats that are different from cholesterol and harmful when elevated, because they increase risk of atherosclerosis and are linked to diabetes, fatty liver disease, pancreatitis, and kidney disease.  In the study, published in Nutrition Research, krill doses of 0.5, 1, 2, or 4 grams daily were tested against a placebo on 300 men and women with high or borderline-high triglycerides. On average, krill lowered the blood fats by 10.2 percent, an amount that reduces risk for heart disease.

A Great Way to Face Spring Challenges

Spring is in the air, but so are environmental triggers that can lead to seasonal discomforts. These seasonal irritants can keep you from enjoying nature and the great outdoors. Here are a couple of our favorite allergy products to help you cope with the challenges of the spring season! 

·         Activated Quercetin- helps to lower the release of histamine and provides an excellent source of Vitamin C.

·         Allercetin- safe and effective homeopathic formula which supports the respiratory system, sinuses and mucous membranes.

·         Aller-7 Support- supports normal respiratory function in the presence of airborne allergens. 

Adapt with Adaptogens

Adaptogens get their names from the adaptive properties the plants exhibit in nature, meaning the plants respond and adapt well to stressful environmental conditions, making them hardier and stronger. Fortunately, these herbs have the same effect on us. The following adaptogens can help to improve your stress response and mitigate the negative impact stress has on your immune system.  As a result, these adaptogens help restore balance to your entire body.

1)            Ashwagandha is calming adaptogen that supports healthy adrenal function.  It is often used to relieve anxiety and fatigue, and to help balance the immune system by reducing cortisol levels.  During one randomized, double-blind, placebo controlled trial involving 64 people with a history of chronic stress, those taking ashwagandha twice a day for 60 days showed significantly reduced stress-assessment scores.  Serum cortisol levels were also substantially lower and more normal in the ashwagandha group compared to those in the placebo group.

2)            Holy Basil is commonly used to reduce the effects of stress while improving memory.  But more recent studies show that it also contributes to a healthy immune response, thanks to the active constituent eugenol.  It’s so powerful, holy basil is even demonstrated antimicrobial effects against Streptococcus mutans, the pathogen responsible for tooth and gum disease. 

3)            Rhodiola is best known for its ability to enhance energy, endurance, alertness, and memory while reducing fatigue.  Recent finding in the Archives of Virology suggest that it also boosts NK cell levels (which helps enhance immune function) and produces an antiviral immune response for stress-free protection.

 

March Newsletter Greetings

Spring Cleaning!

The Three Best Botanicals for Gentle Detoxing!

The liver is ground zero for detoxifying chemicals and metabolizing drugs. It also produces bile, a substance that captures fat-soluble toxins so they can be transported to the gastrointestinal tract and eventually shuttled out of the body. The following herbs enhance liver function.

1. Artichoke Leaf Extract helps prevents oxidation that can stress the liver. But that’s just the start of this herb’s liver-loving benefits. The compounds found in artichoke also aid in the secretion of bile. Research out of Europe shows that artichoke leaves protect the liver from toxin-related damage and enhance its regenerative powers. In one study conducted over a period of two years researchers discovered that an extract of artichoke leaves protected Polish workers from liver damage after they had been exposed to carbon disulfide, a potent liver toxin.

2. Milk Thistle is an extremely effective herb that supports liver function and detoxification. Several studies have found that milk thistle helps protect against heavy metals and other environmental toxins. Other research has highlighted milk thistle’s ability to counteract acetaminophen, alcohol, and toxic mushroom poisoning. The key to milk thistle’s detoxification capabilities is silymarin- a potent antioxidant and intermediary in cell metabolism. Silymarin prevents the depletion of glutathione in the liver and increases the body’s ability to detoxify a wide range of hormones, drugs, and chemicals. What’s more, silymarin prevents damage to the liver itself and encourages the growth of new liver cells.

3. Burdock Root is known among herbalists as a liver cleansing herb. Rich in iron, calcium, and vitamin C, burdock also stimulates bile flow while protecting the liver. A study has found that burdock has liver-protective effects against the industrial toxin carbon tetrachloride and the drug acetaminophen. More recently, Taiwanese researchers found that burdock root also helped protect the liver from chronic alcohol consumption.  

Don’t Forget Fiber

Dietary fiber is perhaps the most important part of effective cleansing because it supports detoxification mechanisms while also normalizing bowel transit time. Along with eating a diet high in fiber-rich foods, look for a fiber supplement that supplies both soluble and insoluble fiber, such as Fiber Fusion daily! Soluble fiber binds bile, as well as the toxins it carries, and holds onto it until the body can eliminate it. Insoluble fiber helps the body eliminate toxins in the colon by gently scrubbing the walls of the large intestine. This helps carry harmful bacteria and debris out of the body. For best results, strive to consume at least 25 grams of fiber each day.

Did You Know?

Taking a small amount of the trace mineral Chromium can often significantly curb sugar cravings. Chromium is an essential, naturally occurring mineral that helps insulin deliver glucose to the inside of cells. Look for the picolinate form, and start with 250-300mcg daily. You’ll know within 10 days if this is a useful strategy for you!

Probiotics for Healthier Skin

Probiotics are gaining more and more attention for their ability to keep your gut healthy. But what about your other organs? It turns out that the body’s largest organ, the skin, can reap the rewards of these beneficial bacteria too. In addition to taking them internally, topical creams and lotions containing probiotics, such as, Andalou Probiotic + C Renewal Crème, can help eliminate the toxins and free radicals that can damage skin and cause the early signs of aging. They have also been proven to strengthen the skin’s barrier function, help skin retain moisture, and protect against damaging UV rays. Probiotics have even been shown to improve and prevent rosacea when applied directly to the skin as well as taken internally.

Avocado, Eye and Brain Superstar!

Already known as a healthy fat, avocado has even more to offer. Research at Tufts University has found that it’s an especially bioavailable source of lutein, a necessary nutrient for eye and brain health. A high concentration of lutein in the macula of the eye helps to prevent age-related macular degeneration, a leading cause of vision loss after age 60, and is a marker for the levels of lutein in the brain-higher is better. In the study, eating one avocado daily improved memory, attention and problem solving.  

Baked Eggs in Avocado

Serves 2

2 ripe avocados, cut in half and pitted

4 pasture raised eggs

¼ tsp salt

1/8 tsp pepper

1 TBS minced chives

Directions

1. Preheat oven to 425 degrees

2. Scoop about 2 TBS of avocado from the center of each half and place in an 8x8 baking dish.

3. Crack one egg into each avocado half and season with salt and pepper.

4. Bake for 15-20 minutes or until the eggs have set.

5. Divide the avocados between two plates and sprinkle with chives. Serve immediately and Enjoy!

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