01.15.06
IMMUNE SOUP
Immune Soup – Recipe
Happy Sunday everyone!
As it is Sunday (a day of rest for most of us), I thought maybe a nice recipe to warm up the winter blues (sniffles or cold anyone?) and give our immune system a good boost. This recipe came from a book I have by Stephen Harrod Buhner called Herbal Antibiotics and he gives credit to Andrew Weil’s recipe found in his book Eight Weeks To Optimum Health. I wish to give both gentlemen credit as I love this tasty (really potent) soup and the recipe is as follows:
- 8 cups (237 ml) water
- 1 tablespoon (15 ml) olive oil
- 1 onion, diced
- 1 bulb garlic (at least 10 cloves), minced
- One 1 ½-inch (3 ½-cm) piece of fresh gingerroot, grated
- 1 ½ cups salted vege-broth powder (find at: www.trinityherb.com)
(or vegetable soup stock, if desired)
- 5 pieces sliced dried astragalus root
- 2 cups fresh, sliced shiitake mushrooms
(or 1 cup dried)
- 1 large reishi mushroom
- Cayenne powder, if desired
- Bring water to boil in large pot.
- Heat olive oil, sauté garlic, onions and ginger until soft and aromatic. Add contents of skillet to water. Add vegebroth powder, shiitake, astragalus, and reishi. Simmer covered two hours.
- Remove from heat, allow to sit for two more hours.
- Remove astragalus and reishi mushroom. Reheat.
- Add salt and pepper to taste, and cayenne powder if desired (just enough so that it just brings out a light sweat).
There you have it. Bon-appetit!
Your health advocate,
Dr. Laurie
01.14.06
Targeting Your Skeletal System
The skeletal system is made up of more than just bones. Cartilage, ligaments and other connective tissue serve as connectors or as stabilizers for your skeleton as well. This system not only provides the framework but also is configured in such a manner as to provide protection for soft tissues and vital organs. The bone marrow produces red and white blood cells and other blood elements. The yellow marrow is filled with lipids and the bones also act as a mineral reserve (e.g. calcium stores). The bones and joints function as levers giving us a wide range of motion.
It is clear to see that our skeletal system is vitally important and a major contributor in optimal prolonged and vibrant life. Women have been primary targets over the years warning against the crippling disorder of osteoporosis. But, did you know that in our society today 1 in 4 men also face osteoporosis and that this statistic is rising? Building maximum bone density needs to start early, even in our children. A little known fact is that bone density starts to drop off naturally in our mid thirties with a continuing decline as the years pass. If our children don’t have strong bones early, then when they get to the declining years, what life will they have to look forward to?
It is imperative to begin a good exercise program now, while you still can, frequenting weight bearing and strengthening routines. By adding a highly absorbable natural calcium supplement you can further halt or at least slow the process of declining bone density significantly. And, lastly take control by targeting other specific skeletal areas of concern.
When you are ready to take control of your health in a natural and effective way, before it takes control of you, visit me at www.wilori.com and contact me. I can get you from where you are to where you want to be.
The next objective for discussion is lean body mass which will be our next topic.
Your health advocate,
Dr. Laurie Cribben
01.13.06
Immune System
You and Your Immune System
There are several organs involved with the immune system. These organs are called the lymphoid organs. These organs affect growth, development, and the release of white blood cells called lymphocytes. The blood vessels and lymphatic vessels are important parts of the lymphoid organs, because they carry the lymphocytes to and from different areas in the body. These organs include:
- adenoids (two glands located at the back of the nasal passage)
- appendix (a small tube that is connected to the large intestine)
- blood vessels (the arteries, veins, and capillaries through which blood flows)
- bone marrow (the soft, fatty tissue found in bone cavities)
- blood vessels (the arteries, veins, and capillaries through which blood flows)
- lymph nodes (small organs shaped like beans, which are located throughout the body and connected via the lymphatic vessels)
- lymphatic vessels (a network of channels throughout the body that carries lymphocytes to the lymphoid organs and bloodstream)
- Peyer’s patches (lymphoid tissue in the small intestine)
- spleen (a fist-sized organ located in the abdominal cavity)
- thymus (two lobes that join in front of the trachea behind the breast bone)
- tonsils (two oval masses in the back of the throat)
The job of your immune system, when healthy, is to protect you from colds and flu to cancers and autoimmune diseases. That is, it is supposed to. What happens when you don’t take care of it? Let’s see, colds, flu, cancer and a host of other autoimmune disorders can and eventually will occur.
The optimal functioning of your immune system is dependent on dietary intake, exercise, amount of rest, daily stresses, and nutritional efforts focused on limiting free radical damage. Everyday we are exposed to toxins and chemicals that compromise our immune system. Vigilance is imperative. Some steps include making sure you take in basic nutrients, immune enhancing nutrients and anti-oxidants. Also a regular detoxification program will help relieve the burdens of toxins and allow the immune system to function optimally. How do you accomplish these steps? Eat a diet rich in phytonutrients from fresh organic grown fruits and veggies and drink filtered (or distilled) water. Get proper rest as this will allow your body to regenerate which is essential. Reduce or eliminate stress. Exercise! As we exercise we stimulate a pumping action within the body. This pumping action not only helps to release toxins form the body but also works the lymph system as it does not have a pump of its own. These are of course a few of the lifestyle choices we can make. The average American diet does not provide the necessary components to support or revitalize a suppressed or damaged immune system. Therefore, it is important our immune system gets what it needs, for optimal functioning, from vitamins and herbs
Herbs to consider for the immune system support include, burdock root, dandelion root, astragalus, boneset, and Siberian ginseng. Other components include, garlic, ginger root, onion, shiitake mushrooms and vitamin C, colostrums, lactoferrin and arabinogalactan.Other immune enhancing choices are sweat baths or saunas at least once a month (more often if ill), touching and massage, positive thinking (fun and humor), and reducing commercial factory-farmed meats, increasing organic meats and eating plants that have known effect on overall health. Following at least some of these recommendations is a good start toward the caring and enhancement of our immune system. For information and more specific recommendations on herbs and vitamins, e-mail me at drcribben@gmail.com. Next, in this series of discussion, we will discuss the framework of our body, the skeletal system. Your health advocate, Dr. Laurie
01.11.06
TARGET – Step 5
TARGET – Step 5
Well, here we are on the last component of our Five Steps to Wellness. Hopefully, you are well on your way into making the past four steps a part of your daily routine. As a recap these steps were: Hydration (drinking 8-10 glasses of water), Walking (daily), Cleansing (increasing fiber and colon cleansing annually/biannually), and Nourish (increasing fruits and vegetable etc.).
This final segment is about targeting your body. Where are the problem areas? Does the focus need to be on:
- Heart health
- Weight loss
- Women’s hormone therapy and menopausal treatments
- Men’s prostate health and vitality
- Bone and joint health
- Immune health
- Digestive health
- Fitness and strength health
- Anti-aging health?
Regardless of what area(s) of concern you have, do not ignore it/them. Take action now before you end up in crisis. Target those areas so you can live a prolonged and vibrant life. The three areas of targeting you should address every day are your immune system, your skeletal system and give attention to your lean body mass. Each of these areas definitely impacts your optimal health, wellness and youth. When I talk about youth, I am not referring to chronological age here! You can be 90 and still have youth and vitality in my opinion.
Now that I have defined ‘target,’ in the next few days I will explore these three areas of your immune, skeletal system and lean body mass.
Your health advocate,
Dr. Laurie
01.10.06
On-The-Go dietary choices
Oops… Where did tomorrow go, or I guess that would be yesterday now! I guess you could say that my on-the-go-life style got-up-and-went before I could catch up with it. Such is life!
Let me see, where were we the last time I posted a note? Yes, some on-the-go dietary choices. Please post a comment if you do some fun dietary stuff as I’m sure we would all like a bunch to choose from. Meanwhile, here are some of mine.
On Sunday, during the football games, during those frequent commercials, I take a dozen eggs and boil them. Boiled eggs are quite versatile during the week. You can just crack, peel and eat them whole, put them in a quick salad or make egg salad sandwiches. Just to name a few. DID you know that one egg nets you ~ 6 grams of protein? 
Veggie sticks are the next great snack. While taking in that football game and you-rah-rah-ing for your favorite team, prepare some veggies for the week. Take a cutting board into the living room and cut up some veggies to snack on. Cut up some carrots, celery, (green, red, yellow) peppers and chunks of cukes (cucumbers) or other favorite veggies. 
Nuts! 
Brazil nuts are really high in selenium which has been found to give your immune system a boost. And I am not talking about the stuff you get in a can of mixed nuts. Go to the health food store and pick up some raw, shelled brazil nuts. These nuts are incredibly good for you. There nutritional value includes: protein, fiber, selenium, magnesium, phosphorus and thiamin. The list of nutrients does not stop there as it also has niacin, vitamin E, vitamin B6, calcium, iron, potassium, zinc and copper. The high fat content is mostly unsaturated which is the type that is associated with lowering cholesterol. Yes, this happens to be one of my favorite snacks. Just a hand full is far better than any health food bar to my liking.
How about a big batch of soup? I, for one, love homemade (from scratch) chicken noodle soup or homemade chili. 
Make a big pot and you can eat from the left-overs when you come home late and just don’t feel like cooking a good meal. Best of all, you can freeze individual packs of soup for that really quick meal. After all, isn’t that where things fall apart is when you are just too tired to cook, so you go out and eat a quick burger, fries and a soda?
A little planning ahead can give you more nourishing meals and far better snack selection when you are hungry in-between meals. It is also better for you to eat something every two hours than waiting until you are so hungry you will eat anything! Go ahead; grab a hard boiled egg, a couple sticks of celery or carrots or a handful of nuts. Maximize your diet. A little preparation once a week can not only be healthier but also saves you money.
Your health advocate,
Dr. Laurie
01.08.06
NOURISH – Step 4
NOURISH – Step 4
I know, I know, you eat every day, right? You probably figure all the nourishment you need comes from what you eat daily. Or perhaps you know your diet is, shall we say, lacking, but don’t realize how easy it is to make it better.
Let’s look at some simple things we can do to make our diet choices more nourishing. If you are totally attached to your current eating habits, then perhaps you could entertain taking a really good dietary supplement that will cover what you are currently missing. If you are like the typical individual your diet is made up of more fats, more sugars, more carbohydrates and fewer nutritionally rich foods. What is missing? Missing would be your essential vitamins, minerals, phytonutrients and phytochemicals which are critical to building and maintaining good health.
I know you hear this over and over again, but you need to add more fruits and veggies to your diet. Did you know that diets containing substantial and varied amounts of fruits and vegetables could prevent 20% or more of all cases of cancer. This is according to the World Cancer Research Fund, the American Institute for Cancer Research, 1997. Also, you should know that fruits and vegetables are rich in essential vitamins, minerals, fiber carbohydrates and phytochemicals. The health benefits include lowered risk for certain cancers, as mentioned, stroke, heart disease and high blood pressure, just to name a few.
I must interject a word of caution here. ALL VITAMINS are NOT CREATED EQUAL. I can not stress this enough. I grow really weary when my patients say, “well I pick up xyz brand from the grocery store or at WalMart.”
Did you know… Most formulations do not contain the supplements you need on a daily basis or in usable quantities for that matter. Many of those “picked up at the grocery store or WalMart” do not metabolize well in your system, and end up leaving your body before they’ve had a chance to be of benefit. Further, if you happen to have a really good effective formulation, you need to take it consistently over a period of time to benefit from the effects.
What? You don’t like swallowing capsules? Perhaps popping pills just isn’t your bag. Personally, I’m not really crazy about it. However, I recently was introduced to a supplement that I find absolutely perfect for my on-the-go lifestyle.
(Skip this next paragraph if you don’t care about what I take. Just go to the paragraph following and miss the commercial.)
I take this wonderful supplement called LifeHealth On The Go. This stuff is a powder. Yes I said Powder! Really cool, no pills to pop and it is packed with 100 % daily value of essential vitamins and mineral and, yes, 24 different fruits and vegetables. Pardon me if I’m just a bit excited about this stuff, but, it reminds me of those great tasting pixie sticks I used to love as a kid. (Ahh, the dietary choices our parents allowed us as kids). The only difference is that LifeHealth on the go delivers the essential vitamins and minerals as well as significant phytonutrients in a highly absorbable source. I drop it on my tongue after breakfast, drink down a good sized glass of water and off I go. Oops…sorry, sounds like a commercial! Anyway, I just felt compelled to share. If you want to know more about it, just write me at drcribben@gmail.com and I will send you a profile sheet on this wonderful product so you can decide if this might be as great an on-the-go option for you as it is for me. The profile will give you the ingredients, ORAC value (Oxygen Radical Absorbance Capacity) and the like.
A profile sheet on a product you consider should be reviewed before ever deciding to take said supplement. It should give you not only a listing of the ingredients, but also the science behind it, product information, features, and benefits. Also, make sure it is something you can see yourself taking consistently. Added criteria I had was convenience and palatability. Just a little food 
for thought.
Tomorrow, I will dwell just a little longer on this step about nourishing. I’ll pull out some info I have on different dietary choices for the On-The-Go lifestyle.
Until next time, this is…
Your health advocate,
Dr. Laurie Cribben
01.07.06
CLEANSE – Step 3
CLEANSE – Step 3
Cleanse? You take a shower or a bath once a day, or at least every other day so what gives with the cleansing?
Cleansing is a critical step in good health, and I am not talking about washing the outside of your body here! If you have a buildup of toxins and waste in your digestive system, eating a healthy diet isn’t going to help you much. Toxins and wastes prevent your healthy intake, whether from food and/or with supplements, from absorbing the nutrients your body and mind need.
If your diet consists of high fat, high sugar and low fiber then cleansing your digestive tract may be the most critical step you can take toward improving your health.
Personally, I highly recommend a good 30 day colon cleanse at least once if not twice a year. But, I get a head of myself. Let’s go back and see what problems could exist without proper cleansing:
- Constipation, resulting in waste accumulation in the body
- Poor enzyme secretion, resulting in inadequate digestion and absorption
- Abdominal bloating, gas, and cramps
- Harmful organisms (parasites) that rob the body of essential nutrients
- Food allergies
- Ulceration of the digestive tract, and infections
- Compromised immune system, headaches, joint pain and fatigue
Did you know that 90%, yes I said 90%, of all disease and discomfort is directly or indirectly related to an unclean colon? This is exactly what the Royal Academy of Physicians of Great Britain said!
A good 30 day colon cleanse will include fiber. Why? Because dietary fiber plays a crucial role in maintenance and the proper functioning of the colon. Fiber keeps the stool soft and lowers pressure inside the colon so that bowel contents can move through easily. Twenty to thirty-five grams of fiber is recommended daily by the American Dietetic Association, however the average American eats less than 12 grams of fiber per day.
Let’s not forget those cute (ugh!) unwanted parasites we ALL collect (unseen) in our colons. Think you don’t have any? Hmm….let’s see. Do you experience excess gas, bloating and cramps that are unexplained? Do you own a dog/cat, rabbit or other pet? Do you like to go to the beach and play in the sand and surf? Do you eat a healthy diet and still suffer from low energy, feeling washed out most of the time? You might just be hosting your own colon party complete with nematodes, tape worms, amoebas and the like.
There are a lot of good colon cleanse products out there. Check it out!
Do not bypass this essential step or the other steps won’t make the changes you are looking for. Optimum health is what I’m after. What about you? Do you want to play host to an unwanted colon party that is causing irreparable damage to your future health?
‘Til next time…
Your health advocate,
Dr. Laurie
01.06.06
WALKING – Step 2
WALKING – Step 2 
So why are we walking as the second step to health rather than any number of other excellent ways there are to exercise the body? Because walking:
• Is easy on the joints and bones
• Increases stamina and improves mobility
• Expands heart and cardiovascular functions
• Reduces stress
• Improves mental alertness and function
• Assists in weight loss and toning
• Promotes proper organ functions
• Is the most natural and normal activity most people can do.
Further, walking doesn’t require any type of expensive equipment and takes little time. It is something you don’t have to go to the gym to do. It is also fun to get a group of people together to briskly stroll around the mall, before hours, or around the neighborhood. Research shows that walking (brisk or power walking) can be more beneficial and effective to overall health than extended running workouts.
Dr. Kerrie Moreau, University of Colorado, says that walking has the power to reverse the aging process and safeguard your heart. She stated that as you age, your arteries lose up to 60 percent of their elasticity, leading to an increased risk of high blood pressure, heart attack and stroke. Regular walking triggers the release of substances that improve the overall condition of arteries and increases their flexibility. Moreau adds that researchers have found that walking alone can improve artery elasticity up to 35%. One study she quotes from monitored 24 sedentary postmenopausal women, ages 60 plus, walking 40 minutes a day, 5 days a week. After 12 weeks, these women improved the elasticity of their arteries to the condition of someone 28 years old.
Consistency is key here. Regular exercise is also a vital part of any arthritis treatment regime because it increases strength, mobility and pain reduction. Walking strengthens cartilage (the stuff that protects the ends of your bones) by joint movement, which transports nutrients and waste products to and from it.
One of the most natural treatments in the relief of a bout of depression is by adding regular walking and exercise to your daily activities. It leads to the release of the body’s natural happy drug – endorphins. According to Prevention Magazine, research has shown that a brisk 20-30 minute walk can have the same claming effect as a mild tranquilizer. So when it is done every day it can enhance self-esteem and combat depression, calm jangled nerves and improve bad moods. (see www.prevention.com).
Join me for a nice brisk walk. Get those retired sneaks out of the closet (better yet, buy a nice new pair) and get those feet moving one in front of the other. Oh, by the way, don’t forget that water bottle to take along with you as step 1 was “Hydration” after all.
Until next time…..
Your advocate in health,
Dr. Laurie Cribben
01.05.06
HYDRATE – Step 1
HYDRATION!
What is meant by hydration? It certainly doesn’t mean drinking, because there are tons of liquid libations out there to drink that definitely will not hydrate the human body. In fact some liquids we consume on a daily basis dehydrate the body. As a matter of fact 90 percent of us are actually dehydrated. Bottom line is, when we are dehydrated our bodies can not possibly operate at optimal levels. Therefore, our organs suffer which leads to degenerative diseases.
The best HYDRATING liquid known to man is WATER. You must know that all water is not the same. When I speak of water, I am talking about pure water, not the stuff that has chemicals added by our local water departments. Personally, I prefer distilled water. But, as you select the water you consume, you might want to take a look at what chemicals it is enhanced (tongue in cheek) with.
Did you know that according to Mayo Clinic (2005), thirst is not always a reliable gauge of dehydration? They further say that thirst does not develop until after the body fluids are depleted well below levels required for optimal functioning. So basically, this means that if you are thirsty, you are already dehydrated!
So, what does consuming water do for us? According to Mayo Clinic (2004) it helps to:
Enhance mental clarity
Increase energy levels
Maintain a healthy weight
Regulate body temperature
Moisten tissues in the mouth, eyes and nose
Protect body organs and tissues
Enable proper digestion and prevent constipation
Lubricate joints and tendons
Flush out waste products
Dissolve and aid in the absorption of vital minerals, vitamins and nutrients
Carry nutrients and oxygen to cells.
Phew! Water is some powerful stuff. It is recommended by the Institute of Medicine, based in Washington D.C. that men consume 3.7 liters (125 fluid oz.) of water a day and that women consume 2.7 liters (91 fluid oz.) of total water per day. The best method for calculating recommended water intake is to drink 2/3 oz. for each pound of body weight. An example of this is, if you weigh 160 lbs. your intake of water per day should be 107 oz.
I think I will go pour me a nice cold drink of water right now. 
Care to join me?
Your advocate in health,
Dr. Laurie Cribben
01.04.06
Welcome – Let The Journey Begin
Happy New Year Everyone! Welcome to Life’s Expressions.
My name is Dr. Laurie Cribben. Those of you who know me will attest to the fact that I am extremely passionate about the health and wellness of those I come in contact with. My blog, Life’s Expressions, will not only cover issues of health and wellness, but further will be a platform of education. It is my mission to provide, for you, a place you can come to in your search and discovery of new ways to improve your health so you can live your life, not only longer, but, at its most optimal level. Note that this will only happen when YOU make the effort to take control of your own health and wellness destiny. Understanding this, coupled with your willingness to take action, is key to enjoying a full and optimally healthy life. Having said all that let the journey begin!
Over the course of the next week or two, I will discuss, in great detail, five of the most important steps everyone needs, to begin building a foundation for better health. These steps will be:
- Hydration
- Walking
- Cleansing
- Nourishment
- Targeting specific health issues
For now, you must come to the realization that heath cannot be found in a miracle pill, miracle drink or miracle diet. So tomorrow we will begin our journey, one step at a time, toward taking control of our own health and wellness.
Your advocate in health,
Dr. Laurie
