Breast Cancer
FACTs, MYTH s,
and CHOICEs
October 2013 Issue 35
Phytochemicals
Etymology: From phyto- +‎ chemical. Phyto comes from
the Greek word phuton
meaning plant, and
chemical from the word alchemic, relating to things
pertaining to the materials and processes.
The use of food stuffs as medicine is as old as the "hills"
so to speak, as a part of conditioned aversions and self
medication practiced by animals begining with the early
branches of the mammalian tree as an adaptive and
survival mechanism.
RESEARCH PARTNERS
Phytochemicals.........................1
Ginseng......................................2
COMMUNITY PARTNERS
Coffee Talks..................................5
Crossword puzzles.........................6
Nutrition density chart..................12
Nutrient density - kale vs cola....13
Yoga Pose......................................17
Memory locket pattern..................18
Contacts
hosm@uc.edu
askdrmeiho@gmail.com
Breast cancer: Windows of Susceptibility.
NIH grant 1U01ES019480
tracie@pinkribbongirls.org
PINK RIBBON GIRLS
TO PREVENT the occurrence of BCa
through RESEARCH and EDUCATION
TO ENCOURAGE and SUPPORT BCa
survivors, friends and families.
The health benefits and effects of food which are
beneficial may not be immediately recognized like rot or
spoil are, but recorded as early as 11 bc phytochemicals
such as ginseng were recorded as having bioactive
powers. A recognition of those phytochemicals which
function pharmacologically with delayed effects on health
are probably not as quickly perceived as those which
caused conditioned aversions or other plants with
immediate reinforcement like willow bark as an analgesic.
A preface to any discussion on food science needs to
contain two disclaimers "not all food phytochemicals are
known" though currently there are over 26,000 recorded,
and counting and "not all research tools to study the
chemistry, biology and pharmacology have been
implemented" in food science At best, food phytochemistry
(the discipline) is just budding.
Most data on nutrient and medicinal value of each
phytochemicals are anectodal. Phytochemicals have rarely
been exhaustively studied, but some have more than
others. To complicate matters, plants are subject to huge
variation in phytochemical content partly because of
differences in each species and strain, and also for
differences caused by the region in which the plant is
grown, such as sunlight, soil type, stream water or well
water, mineral content of both water and soil, drought,
temperature, soil bacterial count and type, and fertilizers
and natural and chemical agents etc) determine the
phytochemical content and levels in plants.
Take into consideration the research effort being put into
just ONE phytochemical, ginseng (see free article below)
and this is still just ONE dataset. How long we must wait till
all phytochemicals are known and health benefits studied?
Lee Jia and Yuqing Zhao, Current Evaluation of the Millennium
Phytomedicine- Ginseng (I): Etymology, Pharmacognosy,
Phytochemistry, Market and Regulations, Curr Med Chem. 2009;
16(19): 2475–2484.
1
RESEARCH PARTNERS
QUESTION:
What about
ginseng? Is it all its cracked up
to be?
ANSWER:
According to the article mentioned on page 1, there are many
different species of ginseng grown mostly in asia (typically red gensing) but in the upper north
american areas and cooler areas of the midwest (more apt to be white gensing). That includes
variation in plant species, soil conditions, climate, and of course times of harvesting and
treatment, shipping and storage. With that preface, it seems that this particular phytochemical,
used pharmacologically since before the common era (a.d.) The active phytochemicals (known
to date) are called ginsenosides are triterpenes
saponins. (Pictures of terpenes are found in the
crossword puzzles in this newsletter. While a
few studies show gensing to be beneficial to
health, others do not. This descrepancy speaks
to the current problems in finding a "bench
mark" way of testing phtochemicals for biological
activities and determining which effects on
which to focus attention.
SOLUTION:
As with any drug,
nutrient and phytochemical supplements work
similarly. Always remember, the dose
determines the benefit/risk.
In the supplement industry it is buyer beware.
There are manufacturers who name products to
be ginseng (e.g. such as Indian ginseng,
Peruvian ginseng, poor-man's ginseng etc),
which are not the same genus as real ginseng
(Panax). Wikipedia does a great job of listing the
side effects of taking too much gensing and
quick to list what it cannot do, however, some
middle of the road approach to this particular
ancient herbal remedy is probably best taking
into account the long history of its use and the
possibility for health benefits. It won't be long
until real reliable data are available.
Available ginseng is available powedered,
pressed, chewable, tinctured, ground, grated, sliced, chipped, carbonated, in capsules, as
2
tablets, extracted, as gels, teas and creams. The doses
vary wildly. Some FDA regulation includes wording that any Fig. 1, e.g. oleanolic acid
product with the generic term "ginseng" must contain
elements from the genus Panax.
About 100 potentially bioactive ginsenosides are present in
ginseng added to this there are four additional classes of
compounds (at a minimum):
There are saponin glycosides (Fig. 1, oleanolic acid) and
this group purportedly has antitumor and pro-apoptotic
effects.
Fig. 2, e.g. ginsenosides
There are ginseng polysaccharides as well (Fig. 2 (Yoo et
al, published data in PLOS ONE that have antiviral
potential and also can stimulate white cells to increase or
decrease (depending upon circumstance) inflammatory
responses).
There are polyyens present as well, which are explained by
Yoo et al as compounds with alternating single and double
bonds (Fig. 3, e.g. linolenic acid).
Fig. 3, e.g. linolenic acid
And Flavinoids, phenolic acids more in the leaves and
tannins, moreso in the roots (Ludwiczuk et al. Herba
Polonica, 2006) (Fig. 4, e.g. quercetin).
Volatile oils are also a component and several have been
identified (Fig. 5, e.g. hexadecanoic acid).
Fig. 4, e.g. quercetin
One critical issue is that ginseng may (does)
interact with many other over-the-counter and
perscription drugs. Always seek the advise of a
pharmacist before adding bioacive agents as
high dose supplements to a diet that already
contains many drugs.
(ed note: Growing up in the early 50s physical science and
math were pretty much black text on white paper.
Biological sciences were more apt to be 3D and tangible
thus for this individual personally, the biological sciences
were more attractive prospects for study. However, had I
had the resources available today, e.g. Chemspider and
PhMol where every compound and protein in the world's
database can be made into actual 3D rotating
spectacular objects my choice of a creer might have
been much different. Not before using such shareware
was I really in love with biochemistry. I encourage you to
look into these two programs and have fun.
Fig. 5, e.g. hexadecanoic acid
3
RESEARCH PARTNERS
“Right, my phone. When these things first
appeared, they were so cool. Only when it was
too late did people realize they are as cool as
electronic tags on remand prisoners.”
David Mitchell
We all fall into our habits, our routines, our ruts.
They're used quite often, consciously or
unconsciously, to avoid living, to avoid doing the
messy part of having relationships with other
people, of dealing with a person next to us. That's
why we can all be in a room on our cell phones
and not have to deal with one another.
Andrew Stanton
As long as you have a Cell Phone you're never
alone
Stanley Victor Paskavich
(ed note) with all due respect to Mr Stanley
Paskavich, "I think if U think you are NOT alone
while on UR cell phone then U R are truly
deceived.
You Tube
Windows of Susceptibility
Facebook
4
COMMUNITY
PARTNERS
Book Bums
8992 Cincinnati Dayton Road
Westchester, OH, 45069
Saturday Sep 29, 2013 10:00
AM - 12 PM
Nancy gave instruction on how to check in with the body with
movement and position. She also demonstrated and
discussed various breathing techniques with centerting
breathing and Piko-Piko. Also, Introduced visualization
techniques by using Color and your Tiki Garden. To end the
presentation the group practiced stillness.
5
UNIVERSITY OF
Cincinnati
Dept of Env Hlth
Windows of
CROSSWORD PUZZLES Susceptibility
for learning about
Breast
Cancer
phytochemicals
Risk
in food
Wikipedia has a provided considerable information
about phytochemicals commonly found food that have
definite but still vastly undstudied and underutilized
pharmacological effects. Even a month ago there were at
least 26,000 chemicals in food that have the potential to
affect our health for better or for worse. Listed here are
just a couple of the major categories of phytochemicals.
CLUES
Across
1. A group of phytochemicals
comprising monophenols and
polyphenols where most of the names
end with the suffix ol as in phenol and
while there is ample evidence to
indicate the health benefits of diets
rich in fruits vegetables legumes whole
grains and nuts no specific food has
been acknowledged by scientists and
government regulatory authorities as
providing a health benefit,
2. This group includes isoprenoids
which includes carotenoids and
xanthophylls including the well known
lutein lycopene beta-carotene and alpha-carotene and others which are known to help with a
healthy body and good vision,
3. Aromatic _______ with a phenolic component as found in the following pyhtochemicals cichoric acid, cinnamic acid, chlorogenic acid, diferulic acids, coumaric acid, coumarin,
ferulic acid, sinapinic acid
4. Arenes or compounds with 6 carbons together as conjugated planar ring systems with
electron clouds instead of discrete alternating single and double bonds are called ________
and they comprise many of the important food nutrients for good health,
.
Down
1. Betacyanins and betaxanthines are the technical name for this groun and you can guess
from the vegetable name beets and also chard that this is where these phytochemicals are
the most plentiful,
2. ________ are an important group of phytochemicals found in broccoli cabbage kale
brussels sprouts rutabaga mustard greens made up of one 6 and one 5 carbon ring
6
ANSWERS
ACIDS
PHYTIC ACID
Examples of these coupounds are shown as pictures.
TERPENES
AROMATICS
BETA-CAROTENE
CAFFEIC ACID
BETALAINS
INDOLES
ALLICIN
PHENOLICS
GINGEROL
BETANIN
Amazing, totaly amazing and almost unbelievable. Did you
know that a pronounciation of many of those long, weirdlyspelled anti-cancer chemical names (the phytochemicals we
are supposed to be eating to help our bodies fight off the
constant onslaugt of oxidative stress) can actually be found
online. Going through the list of anti-cancer phytochemicals
(the list is long to date and will of course become very much
longer with more research) one in particular popped out as
one whose pronounciation would probably stopp most
individuals from going forward.
Try it out. Google glycyrrhizin and a YouTUBE video
comes up or you can click HERE. Ha Ha, how amazing is
that. WHO NAMES THESE ANYWAY!!!
7
UNIVERSITY OF
Cincinnati
Dept of Env Hlth
CROSSWORD PUZZLES
for learning about
phytochemicals
in food
Windows of
Susceptibility
Breast
Cancer
Risk
Wikipedia has a provided considerable information
about phytochemicals commonly found in Chinese
medicines and as puported pharmacological benefits.
This puzzle is a difficult, but interesting look at many
of those chemicals.
8
CLUES
Across
Windows of
Susceptibility
Breast
Cancer
Risk
1. The main sweet-tasting compound from liquorice root 30–50 times as sweet
as sucrose but important in treating chronic viral hepatitis and like glabridin is a
phyto
extrogen,
2. Naturally occurring flavinol found in grapes berries peas nuts onions and some teas and may lower
risk for prostate and pncreatic cancer and help with heart disease,
3. This flavonoid is found in parsley artichoke basil celery and other plants and binds well to the
estrogen receptor blocking cell proliferation,
4. From the barberry plant genus name Berber comes this chemical which appears to reduce growth
of several types of tumors including breast cancer cells,
5. Common pigment in red fruits and vegetables and is the colorant in its namesake carrots and in
pumpkins and yams and is a precursor to vitamin A,
6. A acid as a component of all plants since it is part of lignan but named from the stimulant alkyolid in
coffee which is an antioxidant and has immunomodulatory and anticancer properties,
7. This compound also called indian basil oil is a para-allylphenol occurs in some of the betel leaf oils
and possesses strongly antiseptic and antifungal properties and the methy chavicol form may be
psychidelic,
8. A natural carotenoid pigment found in flowers egg yolks orange rind papaya apples and others
which sounds like something superman would be harmed by,
9. Naturally occurring anthraquinone and is a purgative and has a similarly - substitute the I for an e
named commercial product as it is found in rhubarb other plants roots used in Chinese medicine with
potential benefit for those with diabetes and inhibitory effects on angiogenic and metastasis
regulatory processes make emodin a sensible candidate as a specific blocker of tumor-associated
events,
10. Currently being investigated as a tea which might increase the effectiveness of some antibiotics
against some Staph aureus bacteria resistent to many antibiotics,
11. The major polyphenol catechin in green tea but not black tea and various studies in laboratory
animals suggest it is antiinflammatory good for diabetes and the prostate and leukemia but more work
is needed,
12. This compound is extracted from bay leaf and clove and nutmeg and cinnamon and is used as an
antiscptic and anesthetic,
13. A steroid found in the guggul plant was thought to reduce cholesterol but is still found in many
supplements,
14. Name is a combination of dark purple indigo and rubin and it is present in Chinese medicinals and
studied as an inhibitor of mitosis and cell signaling pathway during some developmental processes,
15. This acid onverts glucose into energy and is an essential cofactor of four mitochondrial enzyme
complexes and is found in almost all foods but slightly more so in kidney heart liver spinach broccoli
and yeast extract,
16. From the word lycopersicum referring to the tomato species this is a bright red carotene and
carotenoid pigment and phytochemical found in tomatoes and other red fruits and vegetables such as
red carrots and red bell peppers watermelons gac and papayas but not strawberries or cherries and
may prevent of some types of cancers,
17. This is the acid form of phytate which is plant fiber which can have different nutritional benefits or
ill effects depending upon many factors such as a individual intestinal microbiome,
18. A compounds found in Norway spruce and grapes passion fruit and white tea and is a metabolite
of resveratrol and displays antioxidant and anticancer properties,
19. This pungent compound in black pepper can inhibit some metabolizing enzymes allowing
9
Windows of
Susceptibility
Breast
variation in drug responses and it is 8 on culinary heat scale list,
Cancer
20. Derived from the Plumbago plant this compound is regarded as a
toxin a genotoxin and a mutagen but it is these same features that give it
Risk
cell cycle and anticancer drug importance and a long list of impressive
bioactive effects,
21. Pentacyclic triterpene acid found in prunes as well as apples basil
bilberries cranberries elder flowers peppermint rosemary lavender oregano thyme and hawthorn and
is used in cosmetics but also decreases proliferation in some cancer cell types and induces
apoptosis,
22. Antioxidant found in wine and grapes that has limited success in lengthening lifespan of normal
weight experimental animals,
23. Thymoquinone has antiepileptic effects in children with refractory seizures and has antioxidant
effects and protective effects for heart liver and kidney damage in animal studies as well as having
possible anticancer effects and it comes from the seed of black cumin or if from the flowering plant is
used as a spice,
24. A bioactive flavinoid in different types of teas which is an antiinflammatory and is being
investigated as a possible chemical to potentiate some kinds of chemotherpy regimens,
25. Derived from the Zingiber zerumbet Smith plant from which it gets its name may be
antiinflammtory and is purported suppress free radical formation and cancer cell proliferation,
.
Down
1. Like glabridin this coumpond is obtained from liquorice root and is effective in the treatment of
peptic ulcer and is expectorant and antitussive,
2. Found in mangos with antimicrobial andidiabetic and antioxidant effects,
3. From the allium family this compound is only in garlic only after it is crushed or extracted and it has
anti-fungal and antibacterial properties,
4. Compound isolated from pink Lapacho trees and is in phase II clinical trials as anticancer drug
therapy alone or in combination with others but was deemed ineffective at this time,
5. A naturally occurring acid found in the burch tree genus name and namesake Betula and has
antiretroviral antimalarial and anti-inflammatory properties possible anticancer use in inhibititing
topoisomerase,
6. Five ring triterpene acid produced by plants of the genus Boswellia which shows promise in careful
doses as an antiinflammatory,
7. A plant polyphenol from Toxicodendron that contains the allergen of poison ivy but some extracts
have antitumor antioxidant bloodpressure lowering and antifibrogenic effects,
8. this is an irritant and causes a burning sensation but is used medicinally as a dermal treatment for
pain and neuralgia and also a clinically proven nasal spray for allergies,
9. This compound is named after the a biologist Carolus Linneaus but is extracted from Rosemary
plants with possible health benefits of cancer prevention antioxidants antiinflammatory protection,
10. This compound exhibits antioxidant antiinflammatory anticancer and insecticidal qualities and it is
a also tripterine with 5 rings and belongs in the family of quinone methides,
11. The principal curcuminoid of the popular Indian spice turmeric which is a member of the ginger
family but which has neither supported nor refuted in its health benefits,
12. Named for two benzine rings and a methane group this compound shows some promise along
with curcumin for its potential to block carcinogen-induced mammary tumors,
13. Extracted from the tubers of Dioscorea wild yam and used for the commercial synthesis of
cortisone pregnenolone progesterone and other steroid products,
14. Also called evodia used in Chinese medicine and is anti-alergic anticancer and is thought to inhibit
proliferation of breast cancer cells,
15. A phytoestrogen and a natural chemical isoflavone that is found in soybeans fava beans and
10
Windows of
Susceptibility
16. An alcohol found in fresh ginger root and a relative of capsasin and
Breast
piperine and that is a pungent yellow oil a heat designation of 8 cdifferent
Cancer
kinds of chilies,
Risk
17. An xenoestrogen isoflavone found in the licorice root species
Glycyrrhiza glabra and used in cosmetics to reduce melanogenesis and
inflammation In laboratory animals and may help with colitis and colon
inflammation,
18. This is a diterpene found in some types of coffee beans with anti-inflammatory and antiangiogenic activities,
19. Naturally occurring terpene found in plants with a spicy scent like lavender coriander rosa palma
and bay leaf and it is used is soaps and perfumes,
20. Found in mangos and acacia and in dandelion coffee Lupeol has a complex pharmacology in
humans displaying antiprotozoal antimicrobial antiinflammatory antitumor and chemopreventive
properties,
21. Luteus meaning yellow is the root word for this xanthophyll and one of 600 known naturally
occurring carotenoids and high in green leafy vegetables such as spinach kale and yellow carrots and
there is epidemiological evidence that increased consumption of this compound and zeaxanthin
lowers the risk of cataract development,
22. Occurs naturally in chinchona bark and coffee beans is a polyol with many OH groups and from
which tamiflu for influenza virus was developed,
23. Sulforaphane is an isothiocyanate organosulfur compound which exhibits anticancer and
antimicrobial properties in experimental models and it is obtained from cruciferous vegetables such
as broccoli Brussels sprouts or cabbages,
24. From the sativa plant and chinese pharmacopia this compound is also called chia and is currently
in phase III clinical trials for bioactive effects and relevant to breast cancer chemotherapy,
25. Called vitamin E and in all of its forms it functions as an antioxidant just like the tocotrienol its
antioxidant activity due to the ability to donate a hydrogen atom from the hydroxyl group to free
radicals in the body,
26. Like tocopherol this compound is part of vitamin E family of essential nutrients for the body and
conprises four tocotrienols either alpha beta gamma or delta) and only slightly different than
tocopherol in the unsaturated side chain having three double bonds,
27. Belongs to the ginger family and both the alpha and beta compounds have strong inhibitory
effects on the synthesis of prostaglandins and leukotrienes in vitro like urson prunol or malol is a
pentacyclic triterpene acid used in cosmetics that is also capable of inhibiting various cancer cell
types by inhibiting the STAT3 activation pathway,
Links to more puzzles
11
Windows of
Susceptibility
ANSWERS
Breast
Cancer
Risk
Wikipedia along with Chemspider and PyMol made it possible to run
through part of the endless list of phytochemicals to "see" just how small,
how big, how complicated, and how "cute" some of these great chemicals
are. A shapshot of these helps give them a place in time.
12
ALLICIN
APIGENIN
BETULINIC
-ACID
BERBERINE
GETTING TO KNOW
THE SHAPES and
SOUNDS OF
NUTRITION
BETA
LAPACHONE
CAPSAICIN
CAFFEIC ACID
CELASTROL
CRYPTOXANTHIN
EMODIN
CARNOSOL
BETA-CAROTENE
BUTEIN
DIBENZYOLMETHANE
CURCUMIN
EPICATECHIN
EUGENOL
EPIGALLICATECHIN GALLATE
EVODIAMINE
GLYCYRRHETIN
GENISTEIN
GLYCYRRHZIN
GINGEROL
GUGGULSTERONE
GLABRIDIN
INDIRUBIN
13
KAHWEOL
LINALOOL
LIPOIC ACID
MYRICITIN
LUTEIN
PHYTIC ACID
QUINIC ACID
TOCOPHEROL
YAKICHONONE
LUPEOL
MANGIFERIN
LYCOPENE
PIPERINE
RESVERATROL
TOCOTRIENOL
ZERUMBONE
PICEATANNOL
PLUMBAGIN
SULFORAPHANE
TANSHINONE_1
WOGONIN
THYMOQUINONE
The links are to an electronic online
pronunciation of these compounds.
It is easier to understand what they
are and mean when they are associated
with a name and a structure. Some of
the chemicals are actually quite
beautiful.
14
RESEARCH PARTNERS
http://www.doctoroz.com/videos/dr-joel-fuhrmans-nutrition-density-chart
Dr. Joel Fuhrman's Nutrition Density Chart
kale................1000
watercress....1000
collards...1000
swiss chard....895
bok choi....875
spinach....707
arugula....604
romaine lettuce.510
brussels sprouts.490
carrots....485
cabbage....464
broccoli....340
cauliflower.....315
red bell peppers..265
mushrooms...238
asparagus....205
tomatoes....186
strawberries....182
blackberries....171
leeks....165
raspberries....138
blueberries..132
iceberg lettuce.127
pomegranate 119
grapes...119
camtalope....118
onions....109
plums.....106
oranges....98
cucumber... 87
tofu....82
beans (all)....71
seeds:flax etc....68
green peas....63
cherries...55
apples....53
peanut butter....51
corn....45
pistacio nuts....37
leeks....165
oatmeal........36
salmon......34
milk 1%......31
eggs.... 31
bananas...30
walnuts....30
w w bread.30
almonds.....38
avacados....28
white potatoes... 28
cashews....27
chicken breast....24
ground beef....21
white bread....21
white pasta...17
lowfat cheese....16
olive oil....11
corn chips....7
cola....1
Methods for calculation the integrated nutrient values are: a percent of the RDI
for known vitamins and minerals; potency presumed bioavailability and
nutrient value was calculated based on the current literature for these
phytochemicals.
This is where the fuzz begins, these data include only a few of the 26,000
known food phytochemicals and the limited research available. Nevertheless
the take-away message HERE is quite clear and supports anticancer diet
claims from countless sources.
EVALUATED IN EACH FOOD: fiber, calcium, iron, magnesium, phosphorus,
potassium, zinc, copper, manganese, selenium,vit A, beta carotene, alpha
carotene, lycopene, lutein, zeaxanthin, vit E, vit C, thiamin B1, riboflavin B2,
niacin B3, pantothenic acid B4, pyridoxine B6, folate B9 , cobalamins B12,
choline Bp, vit K, phytosterols, glucosinolates, angiogenisis inhibiting factors,
organosulfides, aromatase inhibitors, resistant starch, resveratrol, and the
ORAC score (oxygen radical absorbance capacity).
Rank your food intake (p.s. processed foods are excluded) in total nutrient
density -- 1: vegetables, 2 fruits, 3 grains, 4 animal protein products, and a
second level of organization within each group 1: purple and green, 2: red and
orange 3, yellow and brown, white.
modified slightly
15
more
nutrient
dense
nu
t
i
r
entS
1: 50
vit C, vit A, vit K, vit B6
vit B2, calcium, fiber
powerhouse of antioxidants
strongly antiinflammatory
very low glycemic index
fantastic for weight loss
nearly perfect protein
more omega 3 than omega 6
and has over 45 different
flavonoids, esp kaempferol
and quercetin, reduces 5
different types of cancer risk
nutrient
denSe
d
f
c
l oar
i S
50
less
nutrient
dense
nu
t
i
r
entS
sugar
Drinking one can of diet soda
per day raised a person's
risk of suffering what are otherwise
known as "vascular events"
by as much as 44 percent.
http://news.yahoo.com/study-diet-soda-linkedincreased-risk-heart-attack-172600831.html
1:100
lcoar
i S
110
VIDEO
16
REDUCE CANCER RISK
GAIN STRENGTH
RELEASE STRESS
Utthita
Parsvakonasana
http://www.yogajournal.com/poses/749
extended side angle stretch pose
Standing with your feet 3.5 to 4 feet apart raise your arms outstretched palms down
parallel to the floor. Rotate your left foot in a few degrees toward center, and your
right foot 90 degrees to the right. Center your knee over the center of your right
ankle. Turn your hips slight toward the right while keeping upper body more toward
center.
Keep left heel on the floor. Exhale. Bend your right leg at the knee so that the leg is
at a right angle with your foot and your right thigh is parallel to the floor, place your
right palm or fingertips on the floor to the right side of your right foot.
Stretch your left arm straight up by your left ear with your palm to facing
the floor. Inhale. Look at your left arm. Stretch from your left fingertips
through your left side to your left foot.
The inside of your right thigh should be parallel with the floor,
and at a 90o angle at your knee.
Hold in this position for 30 to 60 seconds. Inhale.
Direct your left arm toward the ceiling and use the
right thigh muscles to stand up.
Repeat to the left.
17
RESEARCH PARTNERS
SUPPLIES:
Purchase lockets at any craft or
jewelry store (those in Fig. 1 were
purchased at Michaels in the sale bin
but you can purchase silver or
semiprecious metal).
1 block of polymer clay in your
desired color (or colors)
Dried flower petals (just two or three)
ground to fine pieces.
INSTRUCTIONS
Knead the ground petals into a small
piece of polymer clay. When the clay
and petals are mixed, take a small
portion of the mixture and press it
into the place inside the locket
charms that would ordinarily contain
the photo. Smooth the surface off,
and remove any clay around the
hinge and the latch, and the border.
Check to see if the locket closes, and
remove any thickness of clay which
might hinder the closure.
Bake at 250o for 30 min (or according
to the instructions on the package of
polymer clay. Polish the surface of
the clay and locket with a polishing
cloth or a polishing bit on your drill.
Add a jump ring to the top of the
locket (if desired) and hang from your
charm bracelet or necklace chain.
18