Healthy Tidbits


Add Those B’s To Your Diet


Signs Related To B Vitamin Deficiencies!

  • Depression
  • Anxiety
  • Apathy
  • Forgetfulness
  • Fatigue/Low Energy
  • Nervousness
  • Vertigo
  • Burning Sensations

Best Food Sources of B Vitamins

  • Veggies, veggies, veggies (green leafy ones are the best)
  • Nuts and seeds (walnuts best)
  • Whole grains
  • Soy, misa, and tempeh
  • Nutritional yeast (brewer’s yeast)
  • Eggs

* Best to take a B-complex vitamin before a meal (it will absorb better).

Reference:Susan M. Lark, MD

NEWSFLASH: Consumer Beware: Examine The Truth About Splenda


Makers of Splenda filed a lawsuit against the sugar association (2005). Why??

The sugar association was attempting to raise consumer awareness that Splenda is not natural. They established a web site

According to the association, Splenda’s claim that the artificial sweetener is “made from sugar so it tastes like sugar” is false and deceptive. The case is still pending. Check it out.

Research In CAM Is On The Move:


New Studies In Progress On The Effective Use Of Complementary and Integrative Therapies

Current Nationally Funded Studies

An Intervention Will Study Reflexology Benefits For Women With Advanced Breast Cancer

The following is an executive summary for the project titled: Reflexology: An Intervention for Advanced Breast Cancer. Gwen Wyatt, RN, PhD, is the principal investigator. The research project is a collaborative effort involving the College of Nursing at Michigan State University and West Michigan Cancer Center. It is Funded by the National Cancer Institute (No.1 RO1 CA104883-01A1).

Complementary Therapy Intervention

The Goal of this study is to test a complementary therapy intervention (reflexology) that will assist in improving quality of life (QOL) for women undergoing chemotherapy within the context of conventional medical care for late-stage (stages III and IV) breast cancer.

This longitudinal randomized clinical trial will test a three-group design in which participants will continue to receive conventional care. Two groups of the study will involve a single-blinded four-week protocol. Group A will receive reflexology from a certified reflexologist, Group B will receive placebo sessions from a research aid, and the Group C (the control group) will receive conventional care alone.

Reference: Wyatt, Gwen, RN, PhD. Complementary & Integrative Therapies SIG Newsletter. Retrieved on 6/15/2006 from:

More CAM Research:


Healing Touch International

Susan Lutgendorf, PhD et al. are funded by a grant from the National Institutes of Health through the National Center for Complementary and Alternative Medicine. This study is designed to examine how HT affects cellular immune function and biomarkers related to two of the most problematic side effects of breast cancer treatment, fatigue and radiation-induced tissue damage.

Healing Touch For Low Back Pain

Susan Peck, PhD, RN received funding from the American Holistic Nurses Association in June 2003 to conduct this study on back pain. The study will replicate the HeToBa Back Pain/Healing Touch study from Queen’s Medical Center in Honolulu, Hawaii by Hob Osterlund. Data is scheduled to begin in fall, 2003. Sue works at the University Wisconsin, Eau Claire.

Reference: Healing Touch International,

Would You Believe: Things Your Parents Never Told You


  1. Clean Dirty Grout – Listerine!
  2. Get Rid Of Grease Stains – Coca Cola!
  3. Get Rid of CD Scratches – Peanut Butter!
  4. Athletes’ Foot- Cornstarch!
  5. Bee Stings – Meat Tenderizer!
  6. Want Shiny Hair – Use Brewed Black Tea!
  7. Dandruff – Use Vinegar!
  8. General Stains on Clothes- Colgate Toothpaste!
  9. Keep Fresh Cut Flowers Fresh – Add 2 Bayer Aspirins or use 7-UP instead of water!
  10. Fleas In Carpet- Sprinkle 20 Mule Team Borax- leave it for 24 hours.
  11. Wine Stains- Pour Morton Salt on Area.


The University of Cincinnati has just announced they will be conducting a pilot study in Marietta this summer to determine the extent of environmental exposure to manganese, lead and chromium. This study is in response to our ongoing campaign with Eramet’s metals refinery in Marietta.

Fifty residents will be chosen to participate in the study. Participants will be chosen based upon the location of their home and length of time in Marietta. Neighbors for Clean Air (the local Marietta group we’re working with) and Ohio Citizen Action have also recently released the Citizens Audit of Eramet. The report is a full account of what neighbors have learned about the Eramet facility so far.

Eat Papaya!


Papaya – great for digestion, proper pH balance and shedding excess weight. Juicy, sweet and easy to eat, papayas are a perfect natural food. High in vitamin C, anti-oxidants and digestive enzymes, papayas should be eaten weekly.

Add a little lime juice to a ripe papaya and you won’t want those chocolate chip cookies.

New book coming out on the benefits of papayas is by Susan M. Lark MD “Eat Papayas Naked.” She provides over 100 recipes for how to make foods like papayas the cornerstone of your diet.

Vegetables That Prevent and Cure Cancer


What does broccoli, cabbage, turnips and mustard greens have in common?

Answers: They are vegetables that prevent and cure cancer. According to the January 6, 2004 Science Daily, “A natural compound, diindolylmethane (DIM), found in vegetables like broccoli, cabbage, turnips and mustard greens can not only prevent cancer, but may be able to cure it as well.”

It is becoming increasingly important for us to eat fresh and organic vegetables as much as possible. We are no longer just talking about getting our daily dose of fruits and vegetables but we are talking about now understanding that many vegetables are known healers!!

We are now aware how effective and medicinal certain vegetables and fruits can be. Steam or eat raw some veggies with two or three meals!


Mind, Body, Spirit


Let’s Meditate

This is the fourth of our new section called “Mind, Body, Spirit” which will focus on a meditation or visualization per month. It is intended to give the reader a choice of meditation techniques to help with stress reduction and disease prevention. Please try these meditations daily to see how they work for you. Always start with some controlled breathing (see breathing section of last month’s newsletter). Please remember how healing it is to meditate. For more information on meditation and visualization email Mary Jo Ruggieri

AUGUST MEDITATION: Meditation To Handle A Grave Situation

What It Will Do For You

This is a very simply an ancient meditation to resolve conflict in us. If you do it, you’ll enjoy it. Just see what change you go through; just supervise yourself. It is a psychotherapy.

The moment the body knows the breath is out it starts adjusting at the highest rate of efficiency. The theory is that when the breath is out and the prana is not there the pranic body starts penetrating through the other bodies to create the combination. The computer must figure out how to allow you and your cells, which need x amount of oxygen, to survive.

If you have a most grave situation to handle, five minutes of this will take care of it. Start with five minutes and work on practicing holding your breath out.

How To Do It

Sit with legs crossed, or if not comfortable sit in a straight back chair. Press the hands on the breasts, palms in, fingers pointing towards each other. The hands are relaxed with the fingers extended and joined. This is a comfortable position with very little pressure and no tension in the arms and hands.

Close the eyes 9/10 of the way. Deeply inhale for 5 seconds. Completely exhale for 5 seconds, and hold the breath out for 15 seconds. Mentally count 1,000 (1), 1,000 (2), 1,000 (3) etc. Continue the breathing pattern repeating the process and concentrating on the exhalation.

Begin with 5-11 minutes and slowly build to 31 minutes.

Reference: Survival kit, Meditations and Exercise for Stress and Pressure of the Times by Yogi Bhajan, pg.11, compiled by S.S. Vekram Kaur Khalsa.
Edited by Mary Jo Ruggieri (Hari Kaur)

Essential Herbs: Herbs for Breathing


Ask Charoula

Hi, there.

We are continuing today with some more of my tinctures, in the hope of clarifying their particular function, their ingredients, their purpose, and proper use.

Again, please remember that these tinctures are not medicines in the orthodox Western Medicine way. Plants, as opposed to medicines, work to broadly affect the various physiological systems in a favorable and tonifying way, effecting positive changes over a certain period of time.

Today we will look at two fluid extracts, Breath of Life and Breathe Free, both related to the Respiratory System.

Breath of Life is a Lung Tonic. It soothes, tones, and decongests lungs. Breath of Life is a tincture for conditions such as

  • chronic and acute bronchitis
  • pleurisy
  • mucusy congestion
  • coughs
  • the lingering effects of pneumonia.

The herbs in the Breath of Life are

  • antibiotic (Elecampane Root, Pleurisy Root)
  • expectorant (Mullein Leaves and Flowers, Wild Cherry Bark, Elecampane, Pleurisy Root)
  • Demulcent(help soothe tissues) (Marshmallow Leaves and Root, Slippery Elm Bark, Mullein)
  • Anti-microbial/antiseptic (Peppermint)
  • Tonic/Blood Purifying (Red Clover, Elecampane)

We can take Breath of Life for as long as two months since all the herbs in it are very safe. It is a preparation for long term use. The dose can vary from 30 drops twice a day to 60 drops three times a day (in severe cases).

Breathe Free, on the other hand, is a short term preparation, to be taken during times of acute symptoms. Breathe Free is primarily an anti-Asthma, anti-Allergy helper. For allergies and related problems, it is good to start immediately as the wheezing and sneezing, eye watering, and congestion associated with allergies begins. For asthma, begin taking at the first signs of an attack. In both cases, continue for two or three days, up to a week, but no longer than a week.  The dose for Breathe Free should be 30 drops twice a day.



For more information on our herbal tinctures, go to the herbals section of our online store at E-Wellness Solutions.


Health Freedom Comes to Ohio

Protect your rights as a consumer to choose the type of healthcare you want. For more information please visit the website at Ohio Sunshine Health Freedom.

PHONE: 937-981-2924

Energetic Assessment of Carpal Tunnel Syndrome

Christina Ross, BA, BS, RPP

We live in a fast paced, computerized, constantly moving world. If we aren’t checking our laptops for email, then it’s our Blackberries or Cell phones. We are constantly using our hands and fingers for typing, driving, cooking, lifting and cleaning. This daily repetitive motion is leading to a common problem called CTS or Carpal Tunnel Syndrome.

Carpal Tunnel Syndrome (CTS) is the result of repetitive motion injuries. Involved in this condition is damage to nerves and tendons due to constriction and irritation of the median nerve. The median nerve runs from the 3rd cervical vertebra across the rotator cuff / shoulder joint, down the ulna, crossing the elbow joint and ending in the wrists, hand, thumb and index finger.

CTS is the result of induced stress caused by posture alignment and holding and repeating a specific position for an extended period of time. For instance, spending long hours in front of the computer or bending our head over a desk or steering wheel while driving can contribute to CTS.

When the median nerve is compressed, it causes swelling in the surrounding tendons. The transverse carpal ligament surrounding the carpal bones of the wrist becomes inflamed, causing tingling, weakness and numbness in the hands and fingers. This decreases the range of movement in the forearm, wrist and fingers. The nerves being slowly compressed cause weakness in the hands and fingers. First the blood flow is restricted which results in the nerve irritation. This blood flow is restricted due to sustained body positions that block the flow of blood and oxygen to specific areas of the body. In extreme cases, atrophy of the forearm and hand muscles can develop.

Women are three times more likely than men to develop carpal tunnel syndrome, perhaps because the carpal tunnel itself may be smaller in women than in men. The dominant hand is usually affected first and produces the most severe pain. Persons with diabetes or other metabolic disorders that directly affect the body’s nerves and make them more susceptible to compression are also at high risk. Carpal tunnel syndrome usually occurs in adults.

Elemental Assessment of Carpal Tunnel Syndrome

For the practice of Polarity Therapy, the following symptoms of Carpal Tunnel Syndrome are associated with the following elements:

  1. Loss of sense of touch – AIR contracted
  2. Tingling and numbness in the hands and feet – FIRE contracted
  3. Pain in shoulder (rotator cuff) – positive pole of AIR contracted
  4. Pain in elbow (tendonitis) – ETHER contracted
  5. Swelling in the wrists – ETHER contracted
  6. Loss of grip strength in the hands – Polarization of yin and yang
  7. Increased occurrence of dropping objects (“Letting go”) – EARTH contracted
  8. Burning sensation in the wrists and hands – Smoldering FIRE – contracted
  9. Loss of Strength in forearms – EARTH contracted
  10. Inability to use hands due to pain –ETHER contracted
  11. Atrophy of forearms and hands – ETHER contracted

Referencing my Polarity Therapy – Basic elemental Assessment chart * it appears that CTS causes Ether, Air, Fire and Earth to all be contracted. So the following protocols need to be addressed:

  1. Ether contracted (balance of yin & yang) – Cranial Sacral rocks, Joint Balance Protocol and 5 pointed star work
  2. Air contracted – Air Cradle with Air Finger / Toe Balance, Brachial Plexus protocol along with shoulder and clavicle work. Finish with the air triad protocol.
  3. Fire contracted – Use the fire cradle protocol along with the Fire Finger / Toe balance.
  4. Earth contracted – Use the Earth Cradle hold along with the Earth Triad Protocol. Work the Air Tendon / Toes and finish with the calf work protocol.

Results will vary depending on the severity of the client’s case. Multiple sessions are recommended.

* Christina Ross’ Polarity Therapy -Basic Elemental Assessment Chart can be purchased online at E-Wellness Solutions

Kidney Stones

by Pam Popper

The incidence of kidney stones in the U.S. continues to increase – 12% of men and 5% of women are expected to develop them before the age of 70. They are virtually unheard of in many other countries, which would indicate dietary and environmental causes for stone formation.

Kidney stones are extremely painful, so it’s best to prevent them. Fortunately, they are easy to prevent with diet and hydration. The most common types of kidney stones are calcium oxalate and calcium phosphate stones. Uric acid stones are less common, and there are other types of stones that occur quite infrequently. This article will focus on the most common types of stones.

The Standard American Diet consists of lots of animal protein and fat; refined and processed foods, table salt, caffeine, and alcohol. This dietary pattern leads to increased urinary calcium levels, which can contribute to kidney stone formation. Calcium excretion is one way for the body to neutralize acid resulting from poor dietary patterns.

In addition to poor diet, most people are dehydrated, which contributes to the formation of stones. Drinking an adequate amount (at least 64 ounces for an adult) of filtered (but not purified) water will maintain urinary Ph at between 6 and 7, which can prevent uric acid and calcium phosphate stones from forming.

Medical doctors will often encourage patients to stay away from calcium-containing foods, as well as high-oxalate foods (spinach, nuts, chocolate, tea, wheat bran, beet greens and strawberries). However, oxalic acid is poorly absorbed – only 10% of oxalates in the body come from food. Therefore, restricting the intake of these foods, while continuing to consume the same amount of animal foods, refined foods, caffeine and alcohol is unlikely to prevent stones and may actually make the problem worse.

The best diet for preventing kidney stones is a plant-based diet such as the one recommended by The Wellness Forum. Keeping animal food consumption at under 10% of daily calories, eliminating dairy, refined foods, caffeine and alcohol from the daily diet, as well as adequate water consumption, will alkalize the body and therefore reduce urinary calcium levels. Celery, asparagus, parsley and carrots are urinary tract tonics and are particularly helpful. Plant foods with high magnesium-to-calcium ratios like avocado, banana, soy, barley, buckwheat, rye, oats and rice are also beneficial.

If you develop a kidney stone, you should be under a physician’s supervision in order to reduce the risk of complications. There are some natural approaches that can be effective for some patients. These are attractive since the most commonly prescribed drugs, diuretics, NSAIDS and pain medications, can have serious side effects.

The size of the stone is the most important factor in determining the degree of medical intervention necessary. Stones under 4 mm will generally pass spontaneously.

During the acute stage, hot baths and hot compresses applied to the area where the pain is felt can ease symptoms. A good herbalist or naturopath can recommend tinctures, teas and other remedies that can assist the body in passing the stone. Again, clinical supervision is required to insure that blockage that can result in urinary reflux into the body does not occur.

Kidney stones, like almost all chronic conditions, result from making poor diet and lifestyle choices. Developing stones is a painful notice that you need to make immediate improvements before other, potentially more serious conditions result.

Reference: Pamela A Popper, Ph.D, N.D.,, PH 614 841 7700.

Oh, my aching back

Don’t underestimate the power of the spine to keep your health in line

by Mary Jo Ruggieri

It can strike at any moment. Reaching for a car door, twisting to pull a sheet off the bed or bending down to pick up the dog’s bone–the most common motion could be enough to have your back go into a spasm. The pain can be excruciating and leave you totally immobilized. One step can be an impossible task.

Back pain, or sciatica, is not easily forgotten. Trying to go down steps is as challenging as running a marathon. Trying to move from a prone position to a sitting position takes every ounce of effort. A consistent back problem restricts movement, keeps a person tense and irritable and surely takes the fun out of life.

Back pain, according to the Journal of the American Medical Association, is the leading cause of disability in the United States for people younger than 45 years and is the most expensive health care problem for the 30- to 50-year-old age group. Unfortunately, there’s much more we do not know about the problem than we know. Various reports suggest that back surgery, the most frequent of the invasive therapies used, really isn’t working. As a matter of fact, the problems often continue after surgery.

Thomas Myers, in his article on “The Spine,” gives an accurate description of our human spines’ design problems. It’s like supporting a tent pole, he suggests, with 24 moving parts above the sacrum, with a 12-pound head sitting on top, with the wind-filled sail of a ribcage bellowing in and out, and with a wildly mobile shoulder hanging off on either side. It’s a wonder we work at all!

A great deal of thought has also been given to the powerful connection between your mind/emotions and your back. Often a large percentage of back pain stems from both external and internal stress. Remember the saying “The straw that broke the camel’s back!”

A book called Healing Back Pain Naturally by Art Brownstein, which I highly recommend for all back-pain sufferers, makes a clear case for the connection between the mind and the back. His research shows, in an overwhelming majority of cases, problems in the back are created or made worse by mental stress or tension. Brownstein’s conclusions are direct–your back muscles automatically tighten up under stress and even if you have had an injury; your back cannot heal when the muscles are tense.

What’s important to remember is the spine is the living be-all and end-all. Every move you make, every turn of the head, will affect your back. The spine determines the quality of your life. My yoga teacher always said, after long stretches of tedious spinal exercises, “You’re as young as your spine is flexible.” The nervous system, which in polarity therapy is reflexed to the entire body, creates all other living systems, and is connected through the spine. Like an electric pole that delivers energy to your house, the spinal cord becomes the tower of life. The muscles, tendons and ligaments surrounding your spine hold it upright, support your structure and connect top to bottom.

Most holistic practitioners will assess the whole body when trying to resolve back issues. Foot reflexologists are accurate in pinpointing where specific stress resides in your back. Massage therapists, rolfers, and myofascial specialists are skilled in identifying which muscle groups are tense and holding patterns that are detrimental to your spine. Polarity practitioners work specifically with spinal harmonics to locate and release the tension and energy blocks in your back. Chiropractors are effective in stabilizing the alignment of your back. The exercise specialist or trainer can tone your muscles to keep that support system strong.

A December 2000 Consumer Reports survey on back pain indicated that deep-tissue massage, chiropractic treatment and exercise were among the treatments receiving the highest marks for back pain. Prescription drugs were rated low. Other manual therapies including energy therapies have also been reported to have significant success with back pain. The reason is that back pain is related to stress and emotional overloading and a skilled practitioner will work on these areas. Taking time out of your life for an hour of regular bodywork is worth its weight in gold.

It’s alarming how infant in nature our insurance companies are by not acknowledging the great success alternative therapies are having with back problems. Paying for hands-on therapy, even for a lengthy period, would still be more cost effective than the thousands of dollars spent on surgeries that often do not work. Prevention is a word not understood by health insurers.

Your back is your boss. Don’t underestimate its power.

May the longtime sun shine upon you.


Disclaimer: The information in this newsletter is for educational purposes only. This information is not intended to diagnose, treat illness or prescribe any type of medication or treatment. For medical needs, consult your Medical Doctor, Dietitian, or Mental Health Practitioner.