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Medical Marijuana for Pain

Here's the latest on the medical uses of marijuana: a research team from Canada's McGill University Health Centre has published a study showing that smoking marijuana at home three times a day reduced chronic nerve pain in patients who had failed to achieve relief from other treatments. Some participants had pain following nerve injury due to accidents, and some cases were due to surgical trauma, including cut nerves. During the study, the patients smoked low doses (25 mg) of marijuana three times a day over the course of five days; they all used a pipe, and the marijuana they were given contained approximately 10 percent THC, the primary active ingredient. The researchers described the pain reduction as "modest" but said that the marijuana also improved patients' moods and helped them sleep better. They noted that bigger, longer-lasting clinical trials investigating higher doses of THC would be needed to further evaluate the effectiveness and long-term safety of medical marijuana for pain relief. The study was published online August 30, 2010 in the Canadian Medical Association Journal.

Read my latest Huffington Post piece on medical marijuana and cancer.


Mediterranean Couscous

Couscous is a type of pasta that can be prepared in under 10 minutes. It's done as soon as the "grains" soak up the hot liquid. This version, with its traditional Mediterranean flavors, is a wonderful accompaniment to fish and a salad of cucumbers, tomatoes and feta cheese. Once you make this dish, you'll find yourself wanting to experiment with other flavorful additions to couscous.


1 1/2 cups boiling water
2/3 cup whole-wheat couscous
1 teaspoon extra-virgin olive oil
1 fresh Italian tomato, chopped
1 tablespoon fresh parsley leaves, chopped
1 clove garlic, minced
1 tablespoon capers
2 tablespoons slivered almonds, toasted
Salt and pepper to taste


1. Pour the boiling water over the couscous in a mixing bowl. Stir, cover, and let stand for 10 minutes. 

2. Fluff the couscous with a fork, stir in the olive oil, then add the other ingredients. Add salt and pepper to taste. 

3. Serve at room temperature.

Food as Medicine: Tomatoes, which are featured in this recipe, provide lycopene, a carotenoid which has been shown to help protect against prostate, breast and pancreatic cancers.

Prefer finger food? Try my Stuffed Mushroom Caps with Couscous.


Vitamin D and Your Immune System

An estimated 70 percent of the U.S. population has diets deficient in vitamin D. Recent study of this essential micronutrient has demonstrated its central role in maintaining health. Decreased or insufficient levels of vitamin D have been linked to:

  1. Suppressed immunity - our innate systems of defense may not function efficiently without adequate vitamin D, allowing increased susceptibility to infectious agents.
  2. Increased risk of chronic disease - low levels of vitamin D have been associated with a higher than normal risk of heart disease and several kinds of cancer.
  3. Heightened inflammation - vitamin D is a key cofactor in regulating inflammation throughout the body.

I recommend prudent daily sun exposure to support the natural production of vitamin D in our skin, as well as speaking to your doctor about checking vitamin D levels and supplementing if necessary.

Learn more about vitamin D for: mental sharpness, your heart, asthma, and even cold prevention.


Fitness on a Budget Part 1: Walking

The best exercise to meet the body's need for regular aerobic activity is walking, especially if you do it vigorously. I recommend daily walking as an excellent form of exercise because it requires no equipment, everyone knows how to do it, and it carries the lowest risk of injury.  Even a walk around your house is better than being completely sedentary. If you can, walk for 30-45 minutes a day, an average of five days a week, and try to include some stretches of uphill and fast walking to get your heart and respiratory rates into the zone where engaging in conversation becomes a bit difficult.

I enjoy taking walks in my labyrinth, a meditation device constructed at my personal ranch in Tucson, early 2005. When I walk the concentric circles of stones, I not only derive exercise benefits, but a centering sense of peace as well. What is your favorite place to walk?

Stay tuned for Part 2 of Fitness on a Budget.


Tart Cherry Juice Could Help You Sleep

The trick is to drink it twice a day, not just at bedtime. A small study found that older adults who drank eight ounces of tart cherry juice morning and evening for two weeks had less trouble with insomnia and spent less time lying awake after they went to bed at night. First, the 15- person study participants drank the cherry juice twice a day for two weeks. Then, they consumed a comparable drink, containing no tart cherry juice for another two weeks. Their insomnia improved only during the time they drank the tart cherry juice, according to this very small study reported in the June 2010 issue of the Journal of Medicinal Food. The researchers, from the University of Pennsylvania, University of Rochester and the VA Center of Canadaigua, said that the juice might have helped because tart cherries have a relatively high content of melatonin, a key neurotransmitter that regulates biorhythms and induces sleep. Tart cherry juice may not be the cure for everyone’s insomnia, but it could help, and the anthocyanins - antioxidants in the cherries - are good for you.

Although this study only looked at tart cherry juice and its effect on insomnia, there is no doubt that tart cherries are healthful in any form. Try this Tart Cherry-Apple Crunch for a healthy, fruit-filled dessert.


Massage Eases Tension Headaches

This not-so-surprising news comes from Spain's University of Granada, where researchers found that a 30-minute massage could relieve tension headaches, as well as reduce associated stress and anxiety. The type of massage tested by the Spanish investigators targeted cervical trigger points, which are believed to be one of the main contributors to tension headaches. The trigger point massage apparently works by improving autonomic nervous system regulation, the researchers said. Within 24 hours of the massage, patients reported significant relief from headache pain, less stress and reduced anxiety. The research team suggested that massage might directly reduce pain caused by trigger points, which would explain both the physical and psychological improvements seen. Previous studies have found that massage can relieve chronic back pain, lessen the symptoms of carpal tunnel syndrome, reduce headache frequency, relieve arthritis pain, reduce blood pressure, and improve immune function among other benefits. Overall, massage has proven efficacy for reducing pain, anxiety, stress, and depression in patients with a wide range of medical problems.

Four massage tips to get you started.


Frosted Orange Ginger Fruit Salad

For the same reasons this fruit salad makes a great breakfast, it also makes a great snack. It is light, naturally sweetened, and smothered in a smooth yogurt and ginger topping. Often, we find ourselves so busy that we quickly grab less-healthy foods to satisfy us. Make this ahead of time and keep it in the refrigerator, or take it to work in a covered container.


2 cups washed and sliced fresh strawberries
2 cups grapes
1 cup washed, cored, and diced apples
3 oranges, peeled, seeded, and cubed
1/4 cup freshly squeezed orange juice (from the 3 peeled, seeded, and cubed oranges)
1 cup plain low-fat yogurt (optional)
1/2 cup chopped crystallized ginger
2 tablespoons honey

12 sprigs mint


1. Toss all the fruit together in a medium bowl.

2. Whisk the orange juice, yogurt, ginger, and honey in a separate bowl. Pour the dressing over the fruit. Cover and refrigerate for at least 2 hours to marry the flavors.

3. Spoon the coated fruit into 12 small dessert dishes or parfait glasses. Garnish each with a sprig of mint.

Not a fan of ginger, or want something a little heartier? Take a look at the 50+ healthy breakfast ideas contributed by my creative community of Facebook fans!


Go Green: Simple Water Saver

For most of the United States, and especially in the desert states, there is only so much water to go around. You can help lower your water bills and conserve water for future use with this one, simple step: Turn off the faucet when you brush your teeth. This can save hundreds of gallons per month, with no sacrifice required. A simple step to a healthier planet!

Take a look back at another way to go green: pulling the plug.

Additionally, I encourage you to bring reusable bags to the supermarket; just make sure they're clean!