It’s not always possible to avoid colds and flus but there are methods you can take to help get over an illness should you suffer from one.

Aside from grandma’s remedies and the good ole chicken soup there are other ways to get over an illness quicker.

What you want to take into consideration is that the sooner you try to combat the illness, the quicker you will recover.

Here are some tips:

• Herbs work well – try taking echinacea in 1,000 mg doses, 3 times per day.  Another combination that works well to combat colds is echinacea with golden seal.  Both these herbs come in drops, tablets and tea form.  There are also varieties made for children with out the alcohol that is sometimes found in the adult forms.
• Vitamin C -  although vitamin C is not a preventative method of use it does seem to help with those suffering from cold symptoms.  It is best to take at 500mg 3 to 4 times per day, since it is usually flushed out of the system.
• Be patient – it is not fun when you are sick, but you must be patient in order to heal quicker.  Take the cues your body gives you and rest.  Giving you body the rest needed to heal will get you back on your feet a lot quicker.
• Fortify your body - it is important to strengthen your weakened immune system in order to recover from and illness quicker.  Be sure to get enough sleep, hydration and good nutrition.  It may be wise to add some ginseng into your diet, 200 mg per day, to help with the healing process as well.

Follow these simple tips and you will be amazed how quick you will recover from your illness.

Until next time,

I know what you’re thinking…Energy? Who has that?  It sounds difficult to maintain a ‘natural buzz’ with all the running your do all day, maintaining a household, working out side the home or working at home, picking up after the children, answering to the many daily demands.  You don’t have to turn to pills or caffeine laced drinks to change your day from dreary to vibrant.  It’s as easy as looking in your kitchen cabinets.

We are bombarded on a daily basis with the same old adages: Eat and drink right, work out and sleep enough hours, but do we really know what that means?  I will try to break it down for you.

Eating and Drinking Right

Nutritionists claim that if you choose the wrong foods those foods can deplete your energy.  More importantly if you do not eat frequent enough and eat too many sugary foods this will also deplete your energy.  It is evident that too much sugar will bring on energy crashes.  To avoid energy crashes it is best to choose foods that are less processed, contain less sugar and a wiser choice would be to eat fruits instead.

Just as sugar is not good for your energy sources in your body, salty foods are just as bad.  Salty foods will make you feel sluggish and bloated because it is taking the energy from your body to try to dilute the salt and in turn you are losing water as well.  The best choice is to replace salt with spices.

We all know that breakfast is the most important meal of the day.  Avoid the sugary breakfast treats and opt for protein instead.  Protein takes longer to digest so it will maintain your energy longer.  A nutritionist named Lyssi Lakatos also suggests this trick: ‘have a spoonful of honey before you go to bed’.  She says the honey fuels restoration, which mean you will wake up in the morning feeling stronger.

Exercise

Exercise builds energy.  When we exercise our metabolic rate increases and even though we are working harder it seems like we have more energy because we are burning calories efficiently.  It is best to workout in the morning or afternoon.  Since it takes time for your body to relax after an intense workout, exercising in the evening may affect your sleep.

Sleep

In order for our bodies to function to its optimum level it is wise to let your body rest and it rests more efficiently when we sleep.  In order to get a good night’s sleep our brain needs tryptophan.  Tryptophan is an amino acid which is a precursor to both serotonin (the feel good chemical) and melatonin (promotes sleep).  By choosing balanced meals you will trigger the amino acid and get a restful sleep.  To get the most effect from tryptophan you will need to combine with carbohydrates.  So eating a full turkey meal will not do the trick but eating with bread will be best.  Protein and carbohydrates are a good mix.  Getting a good night’s rest has a significant impact not only now but also on your health 25 years from now.

Some Quick Tips to Boost Your Energy

• Have a Snack: try grabbing a handful of nuts.  Pistachios are a great choice.  They contain the lowest calories, lowest fat and highest fiber.
• Change your environment : I don’t mean to move but I do mean to get up and walk around.  Have you been inside all day? Go outside and get a change of scenery.  This will not only stimulate your senses it will energize your brain so when you go back inside you will feel livelier and energized.
• Give your muscles air : Our muscles need oxygen and blood to move, if we are sitting for long periods of time our muscles will not operate efficiently.  Get the blood flowing and release some stress, by moving your joints.  Swing your arms and legs and get some range of motion back in them, giving your muscles air.
• Have a drink : No, not alcoholic beverages! Have some tea , yes tea! Tea contains and amino acid by the name of theanine, which creates calmness while establishing alertness.  The caffeine will provide the quick boost as well.  Don’t like tea? Try chilled water.  The cold water will not only wake you up, you will be hydrating your body which is needed to carry oxygen and nutrients to your muscles.

Apply some of these tricks and you too will have a boost in energy needed to conquer your day!

**Have you seen the new feature? Ask Dr. Mommy series starting soon.

Until next time,

A strong immune system is needed to fight infections and keeps you healthy.  An overactive immune system will however, attack healthy cells in your joints, lungs, arteries and even your brain, explains Mark Liponis, MD and author of Ultra Longevity: The Seven-Step Program for a Younger, Healthier You.

Dr. Liponis claims that an overactive immune system can lead to diseases we often associate with aging, such as arthritis, dementia, heart disease and diabetes.  One of the main factors is stress, either mental or physical, which can send your immune system into overdrive.  Now, let’s face it some stress is unavoidable but you can prevent some of the stress from taking a toll on your body with some simple steps.

You can help reduce the stress that will lead to an overactive immune system by eating well, exercising and incorporating relaxation techniques into your weekly schedule.  Massages are a wonderful way to reduce stress but so are long, warm baths.  If you can only do one thing, make a conscious effort of calming your body.

This can be done by practicing slow and steady rhythmic breathing.  Pay attention to how you inhale and exhale, then work on relaxing your stomach  muscles, so you can take fuller breaths.  Breathe in for 4 counts, and exhale for 10 counts and then pause before your next inhalation.  Another recommendation is to twice a week make it a practice to eat oily fish such as salmon, sole, mackerel, sardines or wild trout.  These type of fish are very rich in good fats which also help fight inflammation.

Try these simple tricks and take control of your immune system and give your body the chance to fight infection and keep you healthy.

Until next time,

There are many advantages to consuming organic foods. Not only do you reap the health benefits from eating organic fruits and vegetables but you do not have the worry of exposing yourself to potentially harmful chemicals from pesticides and artificial fertilizers.

When purchasing organic produce be sure to add some of the following to your list. According to the nonprofit Environmental Working Group’s Shopper’s Guide to Pesticides in Produce, the ones listed below are the ones that more commonly contain pesticide residues.

When shopping for organic produce be sure to purchase the following:

1. Strawberries
2. Nectarines
3. Spinach
4. Pears
5. Cherries
6. Grapes
7. Potatoes
8. Bell peppers
9. Apples
10. Raspberries
11. Celery
12. Peaches

It is always best to shop organic, it is better for you. Support your local farmers and purchase produce from them. Always be sure to wash your produce thoroughly with soap water as well.

Until next time,

It is very important to have your children eat healthy. These are their foundational years and it is up to us as parents to instill healthy eating habits to develop into healthy adults. However, for many parents, encouraging their little ones to eat healthful foods is an overwhelming venture. The numerous amount of fast food restaurants and junk food commercials do not make it any easier, but below are some tips that will help.

1. Set a good example – As with most child-rearing issues, when it comes to eating healthy, actions speak louder than words. If you want your child to eat healthier, you must also eat healthier. It is important to exemplify a healthy food attitude. Do not however, label foods as ‘good’ or ‘bad’. Parents who associate guilt or negative feelings with eating, or who obsess about eating or diet constantly, or use food as reward or punishment will more than likely pass destructive habits onto their children. These destructive habits can lead to long-term eating disorders.
2. Create a nutritional area – It is near impossible to control what your family eats while you are away, but to ensure that they are eating healthy transform your home to a nutritional oasis. Stop purchasing ‘junk food’, instead replace with healthy, wholesome items. Be sure to fill your cabinets and refrigerator with healthy snacks so that each snack or item your child reaches for will be a wholesome and healthy one.
3. Vitamin lessons – It is important to research nutrition on your own first, in order to teach your children. Make a list of vitamins and minerals found in common fruits and vegetables and the benefits specific nutrients have for physical wellbeing. Put this list up where everyone in your family can see it, perhaps on your refrigerator and ask your children to look up the advantages of certain foods you prepare, make eating healthy a learning experience that is fun.
4. Makeover mealtime – Remember when eating together as a family was the norm? Unfortunately with our crazy schedules, this may not always be possible, but we can make changes that will benefit the entire family. First, start slowly. Choose a few meals a week to eat together. Even one family meal together is better than none. Hold a family meeting to choose times that all family members can commit to. If your schedules still do not permit dinners together, perhaps breakfast can be eaten together, waking up a few minutes early will be well worth it. Involve the entire family in meal planning and preparation. Ask your little ones to design one meal a week using nutritious foods.
5. Don’t give up – Children will often refuse certain foods in an attempt to assert themselves, but not necessarily because they don’t like the dish. Never force a child to consume a food they don’t want to eat. In our home we have a rule, you must try before you say you don’t like it. If your child still doesn’t like the particular food, wait a few weeks and re-introduce perhaps in a different form. Remind them that it’s ok to change their minds about a certain food and share instance when you have changed your mind about foods that your now enjoy. Use positive reinforcement – avoid reprimanding children when they make poor food choices. Instead, flood them with positive messages, when they pick healthy foods.

Children’s eating habits change slowly – but if you set a good example, offer nutritious snacks and meals and deal with the situation in a loving and respectful way, your little one’s eating habits will eventually change and for the best.

Until next time,