SPRING into Summer Cleanse

30-day Program led by Dr. Augusta Swift, N.D.

• Rejuvenate Your Health
• Restore Your Energy
• Detoxify - Eliminate Accumulated Waste

Program includes:
• Educational Classes
• Support Resources and Literature
• Food Intolerance Testing ($150 value)
• Healthy Diet Planning
• Email and Phone Support
• Individualized Follow Up Consultation ($205 value)


Additional Program Options (at additional cost):
• Laboratory Testing
• Customized Programs, with additional supplementation
• Extended Cleanse


Group Classes:
Held at Vital Health and Wellness at 6018 SE Stark Street
May 6 6:30-8:30 Introductory Meeting, Philosophy, Cleanse Program
May 13 6:30-8:30 Nutrition Discussion, Additional Therapies
May 20 6:30-8:30 Food Intolerance Test Results, Food Reintroduction

Individual Consultations will take place the week of June 1-5
To be scheduled at Introductory Meeting on May 6


Program Cost: $200


Contact Dr. Swift at drswift@vitalhealthpdx.com or 503.808.9145 for more information and to register.
Space is limited.

Mercola's Tips for Avoiding Allergies

This is from Dr. Mercola's Website. Visit his blog for more info.

Stop polluting your body. To protect yourself from environmental toxins, Here are 15 Tips to Help You Avoid Allergies:

1. Get an air purifier for your home

2. Get a water purifier for both your drinking water and shower

3. Don’t microwave your food or baby bottles

4. Avoid food in plastic containers or wrappings

5. Don’t use high heat under Teflon cookware (or better yet, don’t use any Teflon cookware at all)

6. Eat organic foods and avoid genetically-modified and irradiated foods as much as possible

7. Buy natural fabrics

8. Use a non-synthetic mattress with 100 percent cotton sheets

9. Use natural personal care products (pure soaps, non-fluoride toothpaste, natural sanitary products) and cosmetics (lipsticks, foundations, etc.)

10. For your babies, use cotton diapers (if you must use disposable diapers, Tushies is better than the others)

11. Use natural cleaning products

12. Use natural pest control

13. Run (don’t walk) away from chemical exposures (exposure to even a tiny amount of toxin for seconds can affect your body or an unborn child!)

14. Always read labels on products to check if the ingredients are natural

15. Look into the pros and cons of vaccination before giving your children shots

Keeping a food diary may also be helpful. List anything you’ve consumed during the day (including vitamins, chewing gum, beverages, etc.) and record the time, amount and your body’s reactions to what you’ve eaten.

Check after two weeks for any recurring pattern among frequently eaten foods and symptoms. This can be quite difficult to pinpoint if you eat a lot of processed foods because these often contain “hidden” ingredients like corn, milk, soy, wheat, yeast and artificial additives that are often problematic.

You will find that your favorite foods are usually the ones that cause you trouble. And when you add them back the second week, on an empty stomach, one at a time, one per day, you will notice what happens within an hour when you eat that food.

An Allergy Remedy - The Nasal Lavage

Many people have chronic infections behind the nose which are typically known as sinusitis, hayfever, or allergies. The symptoms may flare up occasionally depending on the season when the inflammatory reactions in the sinus area increases. The nasal lavage is an excellent remedy to clear the passages, reducing the chronic infection and inflammation, so the body can repair itself and return to a normal and balanced state. It does take time and must be repeated regularly to see results. Frequently antibiotics are not able to resolve these infections, and allergy medications help temporarily but often have long term side effects. The long-term use of the nasal lavage may prove to be extremely beneficial.

The nasal lavage is a simple and effective home treatment for the following complaints:
➢ Sinus infections (acute or chronic)
➢ Allergies to inhaled substances (dust, pollens, mold, etc.)
➢ Colds, flu
➢ Nasal passage irritation
➢ Nasal congestion


Materials Needed:
½-1 teaspoon sea salt
1 cup distilled or filtered water
pinch of probiotic powder
neti pot or bulb syringe



Directions for use:
The technique may seem unusual at first. However, once learned, you will quickly realize how beneficial this treatment is for sinus problems.

• Locate a workable container. You can use a bulb syringe, a small flowerpot, a turkey baster, or just a teacup (though the latter will be messier). Nettipots are specifically designed for this procedure and are usually sold at health food stores.

• Fill the container with lukewarm salt water. The salt-to-water ratio is 1 teaspoon sea salt to 1 pint (2 cups) water. Filtered or bottled water is best.

• Have some tissues within reach. Over a sink, tilt your head forward so that you are looking directly down toward the sink. Insert the spout into your right nostril. It is important that you breathe through your mouth. Turn your head to the right and let water move into the right nostril and exit the left nostril. Normally, you will feel the water as it passes through your sinuses. It is fine if some of the water drains into the mouth. Simply spit it out and adjust the tilt of your head.

• After using a cup of water, repeat the above procedure for the other nostril.

• To finish, expel any remaining water by quickly blowing air out both open nostrils 15 times over the sink. Avoid the temptation to block off one nostril, as doing so may force water into the eustachian tube (inner ear).

Food Intolerances and Gluten

Gluten is getting a lot of press these days due the large number of people who are realizing they are sensitive to it and the large number of symptoms associated with it. Gluten is an elastic protein commonly found in many grains. When mixed with water it offers elasticity and strength to flours and is characteristic of the “springy” quality of bread. Gluten, however does not agree with everyone and causes a wide range of symptoms in people. Digestive problems including abdominal cramping and pain, bloating and flatulence, diarrhea, fatigue, canker sores, bone and joint pain, painful skin rash, emotional changes of anxiety or depression, and weight loss or weight gain have all been associated with gluten intolerance and celiac disease. In addition, gluten commonly creates “inflammation” in the body for many people.

Gluten Free Grains:
Amaranth, Brown Rice, Cornmeal, Millet, Quinoa

Gluten Free Flours:
Arrowroot, Tapioca, Amaranth, Brown Rice, Garbonzo, Potato

Website Resources:
www.celiac.com
www.glutenfreeda.com
www.triumphdining.com
www.csaceliacs.org

Local Portland Resources:
Grain Damage (interactive support group for gluten intolerant group)
Lingon Berries Market (online gluten-free market in Vancouver, WA)
New Seasons Market (Portland stores that offer free guided tours for gluten-free shopping)


Dr. Swift helps people discover and treat food intolerances. She provides comprehensive evaluation including a complex history, labratory testing and evaluation of all the systems involved in how the body reacts to foods. Treatment is not simply the removal of the food intolerance. It is aimed at improving the function of the immune system, the detoxification pathways, enhancing the body's ability to eliminate waste and handle stress. With this comprehensive approach, the entire body and all of its organ systems will function better leading to a much higher state of health.

Upcoming Events

Meet the Vital Health and Wellness Practitioner Team!

April 18 & 19 at the Body Mind Spirit Expo

Massage and Reiki demonstrations, Blood Pressure and Glucose Testing, Functional Gait Analysis, Acupuncture Demonstrations, Discounted Office Visits, and much more

Located at the Oregon Convention Center (Hall E) - 777 NE Martin Luther King Blvd. Portland, OR
Saturday 10-7, Sunday 11-6
Weekend Admission is $12

As part of the Expo, on Sunday, April 19, at 4pm, Dr. Kathy Sweeney will be talking about “Lifestyle Techniques and Strategies to Feel Your Best”
Learn easy to incorporate, healthy habits to improve your overall wellness. Dr. Sweeney will discuss ten different things you can do to increase energy, improve sleep, improve digestion and increase your resistance to disease. Whether you want to improve the way you feel now, prevent future disease or are already receiving treatment for a specific condition, these habits can be added to your routine to help you achieve your goals.

Visit the BMSE website for more information

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“Healthy Kids” Talk with Dr. Swift

May 27 @ 6:15pm
Located at The Herb Shoppe

Learn simple guidelines for developing healthy immunity in kids. Babies, toddlers and young kids are busy building their immunity for the first 7 years of their lives. Learn what you can do to enhance their development in order to help prevent common childhood conditions such as eczema, ear infections, asthma and allergies and to increase the chances of disease-free adulthood.

The Herb Shoppe
3327 SE Hawthorne Blvd.
Portland, Oregon 97214
503-234-7801
www.theherbshoppe.net

Food is Medicine

As Hippocrates said, “"Let food be thy medicine and medicine be thy food." Food alone can create chronic inflammation and disease. By eating healthy foods, you obtain the essential nutrients, decrease inflammation, increase elimination and optimize gastrointestinal function. There are many differing opinions about diet. The key points are to eat fresh, unprocessed, whole foods. Eat vegetables of all colors daily along with lean meats and fish. When possible, eat local and organic foods. Avoid the common inflammatory foods such as wheat, processed foods, dairy products, refined sugars, fried foods, alcohol and coffee. To promote healthy digestion, remember to chew your food well and avoid any beverages 15 minutes before and after meals.

Check back to receive more detailed information about healthy eating.

Water - The Source of Life

60 to 75% of your physical body is water. Humans can live for a month or longer without food; yet we can only live for 3 or 4 days without water. Every function in your body takes place in water. It is the solvent that delivers nutrients, hormones, antibodies and oxygen to your cells and carries waste material away. If you are not drinking enough water, every metabolic function in your body is compromised.

Your brain is approximately 90% water. Proper hydration is important for concentration, memory, clarity and overall mental performance. Headaches, depression, fatigue, poor memory and other mental deficits can be related to dehydration.

Your digestive system requires adequate water in order to properly digest food. Increasing the amount of water you drink can alleviate common digestive symptoms such as heartburn (gastroesophageal reflux disease), gastritis and constipation. Additionally, water is an essential component of any weight loss program.

Your kidneys are constantly filtering your blood, concentrating the wastes, and eliminating them in the urine. Without sufficient water intake, the kidneys have to work much harder in order to reabsorb water from the urine. Over time, dehydration compromises the efficiency of the kidneys and the liver has to compensate for the inefficiency of the kidneys. The extra burden on the liver decreases it’s ability to process and eliminate waste material efficiently, leading to weight gain and inflammation as waste material is dumped into your tissues (fat, joints, muscles) instead of being eliminated.

Your heart is 75% water and your blood is 85% water. Proper hydration increases the efficiency of the cardiovascular system and is an important factor in lowering blood pressure and cholesterol and maintaining healthy blood vessels. Your lungs are moistened by water as they take in oxygen and excrete carbon dioxide and other wastes. Adequate hydration may decrease allergy and asthma symtoms.

Your bones are 22% water and your muscles are 75% water. The connective tissue surrounding joints requires adequate water in order to maintain its elasticity and allow ease of movement. The discs in your back are composed of water which serves to support 75% of your upper body weight. Adequate water intake can significantly reduce or alleviate the pain associated with arthritis and back pain.

Adults lose 2 to 3 quarts of water per day! It is recommended that you drink ½ ounce of water for every pound of body weight – i.e. a 140 lb person should drink 70 oz of water per day. There is no substitute for drinking just plain water. Other beverages contain water but they have to be metabolized before the body can use the water. Additionally, other beverages add calories and can cause you to lose your taste for water.

The Importance of Deep Breathing

Oxygen is the most important nutrient for our health and well-being. The body requires oxygen for the function and survival of every cell. We could survive for a few weeks without food and a few days without water, but we could only survive for a few minutes without air.

We obtain oxygen by inhaling air into our lungs. The quantity of oxygen that we receive in our lungs depends on how we breathe and on the quality of the air that we take in. Exhalation is one of the primary ways the body eliminates wastes and toxins.

Today we live in a more stressful environment, and we oftentimes hold our breath or take shallow breaths without being aware of it. Physical problems occur when we do not inhale or exhale completely or if the quality of the air is poor. Although breathing is automatic, you can consciously improve the way that you breathe to improve your overall health. The amount of oxygen available to the body has a significant impact on health and wellness. Since the body must have enough oxygen to work optimally, a deficiency of oxygen contributes to many physical ailments.

Improving the way you breathe and the quality of the air you take in can increase your energy level, improve your sleep, decrease pain, increase joint mobility, balance blood sugar levels, lower blood pressure, enhance circulation of oxygen to all parts of your body and help to eliminate waste products and toxins from your body. The action of breathing also helps to stimulate your digestive system and the lymphatic system, both of which play a role in detoxification and elimination.

It is recommended that you take 100 conscious breaths daily. They can be done periodically throughout the day- while sitting in traffic, before meals, during your castor oil pack, before you go to bed or any other time that works for you. Breathe in for a count of six through your nose until you feel your abdomen rise completely. Hold for a count of one and then exhale for a count of eight through pursed lips. Repeat this technique throughout the day for a total of 100 deep breaths.