How many days of work have you called in sick? How many days have you just not felt that great? Do you know a coworker who is always sick? Stress taxes the body. Bad food, late nights, no sleep, overexertion, & different time zones regularly or even every day would wear out anyone.
A lot of people have weakened immune systems due to stress, poor diets, travel, overuse of antibiotics, lack of sleep, and overwork. This makes them prone to colds and the flu. Having a lower immunity can also make you prone to being really sick for longer periods, especially when compared to someone who is relatively healthy. That’s why travelers tend to get really sick. It’s rare that they just get a case of the sniffles.
Improving someone’s immune system so they don’t get sick is ideal. Taking care of yourself on a daily basis, along with acupuncture, taking Chinese herbs, massage, Reiki, supplements, and aromatherapy, along with dietary changes, have a great impact on one’s health.
Some of the signs that you’re overstressed
*Poor sleep, Anxiety, Brain fog, Acne
* PMS, Low libido, Weight gain
* High blood pressure/cholesterol, Excessive evening hunger
* Hair loss, Exhaustion, Impaired immunity
* Slow healing, Salt/sugar cravings, Caffeine addiction
Once a person is sick, the sooner treatment is administered, the quicker the recovery. Similar treatment protocols are administered with someone who is sick or just starting to come down with something. The use of Chinese medicine gets rid of an infection without the side effects of antibiotics. Treating an infection naturally doesn’t suppress the contagion, so that it doesn’t just come right back.
These simple, easy to follow tips can help you and your loved ones stay healthy & recover quickly from colds and the flu.
1) Take at least 500 mg of vitamin C a day. Great sources include dark leafy greens, broccoli, bell pepper, lemon, and persimmon. C also aids in iron absorption.
2) Supplement with acidopopholus/probiotics to encourage healthy bacteria to grow in your digestive tract. Thus, boosting your immune system and improving your mood.
3) Eat garlic. Garlic is a natural antibiotic and tastes great.
4) Drink two tablespoons of raw apple cider vinegar daily to help with allergies, nausea, asthma, fat, migraines, cholesterol, blood pressure, fungus, flu, and acne.
5) Eat turmeric in soups, curries, and smoothies. It’s a natural antibiotic, reduces cough, detoxifies, reduces inflammation, improves skin, and aids in digestion.
6) Take a vitamin B complex for reducing stress and improving energy.
7) Ginger is a natural antiviral, reduces inflammation and pain, kills parasites, eliminates mucus, and aids. Digestion.
8) Eat your antioxidants to prevent illness of any kind.
Prunes Kale Raisins Spinach
Berries Brussels sprouts Broccoli
Beets Plums Onion Corn
9) Eat plant based Omega 3s for brain function and regulating hormones. Sources include walnuts, hemp, flax, kale, seaweed, chia seeds, and acai berries.
10) Essential oils for stress- Lavender, Neroli, Chamomile, Cypress, Frankincense, Basil, Jasmine, Valerian, Chamomile, Lemon, Rose
11) Drink water. Drink half your weight in ounces daily. More, if you are flying.
12.) Avoid dairy and sugar. They cause inflammation, fatigue, and weakened immunity.
13) Avoid caffeine because it exaggerates body’s response to stress.
14) Put Epsom salts in your bath for detoxification and muscle tension.
Following these easy to follow tips will lead to a much happier and healthier you. Stay calm, vibrant, and full of energy with out breaking the bank.
Live natural. Live well.
Remember those chia pets that were all the rage in the 70s? How did that happen? I guess that’s what makes things a fad. Pet rocks, Mexican jumping beans, and the best- streaking. FADS from the 70s/early 80s were pretty weird. Well at least chia seeds actually serve a nutritional purpose.
Most people don’t realize how amazing these little seeds are.
Nutritional Content of Chia Seeds
*Iron. 3 times than spinach for strong healthy blood for improved energy
*Calcium. 5 times calcium of milk for strong bones and teeth.
*Potassium. 2 times potassium of bananas for building muscle.
*Protein. 2 times protein of any other seed or grain for muscle strength and energy.
*Antioxdants. 3 times antioxidant levels of blueberries for cancer prevention.
*Fiber. Twice as much as broccoli for lowering cholesterol, cardiovascular health, stabilizing blood sugar, and constipation.
*Omega 3s. Nearly 5 times the omega 3s found in salmon for brain health and balancing hormones.
*As an added bonus, chia seeds are considered in Chinese medicine to reduce anxiety, fear, and even panic attacks.
You can add chia seeds to your morning smoothie. But one of my favorite ways to eat them is my recipe recently featured on The Better Show.
Chia Seed Pudding
- 1/4 cup chia seeds
- 3/4 cup coconut milk (or rice or almond)
- 1/2 cup coconut water or apple juice
- 1/4 cup shredded unsweetened coconut
- 1 tsp pure vanilla extra
- 1/2 cup fresh raspberries, blueberries, and/or strawberries
- ¼ cup of thinly sliced almonds
Mix coconut, chia seeds, coconut milk, coconut water, vanilla in a bowl.
Place in the refrigerator for a minimum of 2 hours.
Top with fresh raspberries and almonds.
Dig in and enjoy!
Live natural. Live well.
Coca Cola, Pepsi , Mountain Dew, Sprite. You name it. I’m not a fan. Patients and loved ones often wonder why I’m so against drinking soda. One can of Coke has the equivalent of 10 teaspoons of sugar. 10. Almost 13 billion gallons of cola were consumed in the U.S. last year. That’s 130 billion teaspoons of sugar just from drinking colas. High sugar content is just one of the reasons I recommend avoiding soft drinks.
* Phosphorus- weakens bones and decays teeth. A major contributor to osteoporosis.
* Formaldehyde. Yes. An ingredient in plywood and fungicides. A known carcinogen.
* High fructose corn syrup- Increases body fat, cholesterol, diabetes risk,and triglycerides. Also stimulates appetite.
* Fake sugars. Known to be neurotoxic, carcinogenic, and damage optic nerve. More info.
* Food dyes and coloring- linked to hyperactivity, impairment of brain function, lack of impulse control, cancer.
* A diuretic. Makes you pee and dehydrates you. Leading to fatigue, headaches, constipation, irritability, rapid heart rate, and more.
I hope now you’re looking for healthier options. But still feel you need the sugar and caffeine boost?
For bubbles- kombucha or sparkling water with lemon or lime
Energy- chlorophyll rich foods- sea vegetables, spinach, kale,
parsley, cilantro, blue-green algae, sprouts, wheatgrass.
Sugar buzz- the best source. Nature’s finest. Fruit.
Next time your thirsty or looking for more energy, have a water and a smile.
Live natural. Live well.
What’s the first suggestion I give to all my patients? Drink lemon water first thing in the morning. Even better? Sip on lemon water through out the day. For those of you who don’t like to drink water, lemon is the perfect addition to a ‘plain’ glass of water. No need for soda, sugared drinks or overly sweet juices.
The Benefits of Lemon
*Aids in absorption of water and hydrates the lymphatic system.
* Mini detox to support the liver’s ability to flush out toxins.
* Alkalizes the body leading to less inflammation and disease
* Stimulates metabolism, especially helpful for those prone to constipation.
* High in vitamin C. There are approximately 28 mg in one lemon, which is close to half of what you need in a day to maintain a strong immune system and youthful skin.
What could be simpler? Squeezing half or a whole lemon in a glass of water or over your fresh salad has so many fitness promoting properties. A lemon a day truly keeps the doctor away.
Live natural. Live well.
Fish. Most people think it’s the perfect food for getting your protein and essential fats. A majority of doctors recommend at least 2 servings a week. Eating seafood regularly healthy or completely safe is a myth. That you need to eat fish for optimal health is another myth. So what exactly am I talking about? Seafood is less than perfect because of toxic levels of mercury and radiation it can contain, along with high levels of cholesterol.
Almost all fish are contaminated with mercury as the result of our oceans and streams being polluted by industrial waste. Fish with the highest levels of contamination include: tuna (all types)*, swordfish *, sea bass *, oysters, marlin *, halibut, salmon *, pike, walleye, white croaker, largemouth bass, sea bass *, mackerel *, and shark *. Pregnant women have been advised for years to avoid canned tuna due to the mercury content and the potential effects on the fetus. Keep in mind that mercury exposure is considered toxic at any level, but children are most vulnerable due to their fast growth rates and low body mass.
(The above fish, which are asterisked, are not only dangerous to consume, but also endangered due to over fishing. Due to increased demand, the number of sea animals consumed per year is now 90 billion. Blue fin tuna population has dropped 96%. No wonder they’re on the verge of extinction.)
High concentrations of mercury can result in:
*Depression, fatigue, headaches, dizziness, irritability, lack of concentration, memory lapses, and nervousness
*Mental retardation, Cerebral palsy, autism, deafness, & blindness
*Trembling hands, numbness in the hands and feet, & loss of muscle coordination
Fukushima was such a horrific tragedy in 2011 for the people of Japan and felt all over the world. Unfortunately, the after effects of this disaster will be with us for decades to come. Before unseen radiation amounts has leaked into the Pacific and is contaminating all creatures and plant life living in it. Obviously, the closer to the spill, the higher the levels of exposure and risk are. Fish living near Fukushima have been declared completely unsafe.
I’ve seen some blogs comparing the radiation levels in fish from the Pacific to natural occurring radiation found in a banana. It’s like comparing natural sugar found in fruit to artificial sweeteners. There are different types of radiation, some more dangerous and longer lasting than others. Also, it is well known that radiation exposure is cumulative. The University of South Carolina and University of Paris-Sud finished a study in 2012, which concluded that even low levels of exposure to radioactivity are hazardous to animals and humans. One of the reasons is it that our bodies are unable to flush out radiation, so there is a cumulative effect.
What about all the healthy fat found in fish? Yes, depending on the fish, it may contain high levels of omega 3s needed for healthy brain function and hormone levels. But many of them also contain high cholesterol. The American Heart Association recommends eating no more than 300mg of cholesterol per day. If you are high risk for heart disease, you should keep that number under 200mg daily. Just to give you an idea, a dinner containing shrimp will easily exceed 200 mg just from the shrimp alone.
Examples of cholesterol in fish
100 gram serving cholesterol amounts
Oil-packed Sardines 142mg
Striped Bass 103mg
Crab 147 mg
Squid (in calamari) 233mg
Fish are high in omega-3s because of the seaweed they eat. So why not get your healthy fats right from the source? Other great options for healthy fats include flax, chia, sesame, and hemp seeds, cauliflower, Brussels sprouts, spirulina, kale, acai berries, and walnuts. All of these foods are nutrient dense and some a packed with protein.
Hopefully, this has you thinking about changing some of your eating habits. If you’re nervous about all the fish you’ve eaten over the years, take a blood test for heavy metals. But you can change what you eat today. Have a kale salad topped with roasted cauliflower, and walnuts for a delicious, truly healthy promoting meal.
Live natural. Live well.
We all have aspirations and goals. Whether it’s a New Year’s resolution list, a spiritual or religious holiday, a milestone birthday, or just plain ready for a change, those hopes are valid and genuine. But manifesting them is a whole other story.
Why? We usually set ourselves up for disappointment by making these dreams unrealistic, get too busy with life to follow through, we don’t believe we can achieve them, or we don’t or can’t make the commitment it can some times take to quit smoking, lose weight, or go back to school in our 40s. This year can be different.
4 Tips a Better You
1- List five goals you hope to achieve. These goals can be health, relationship, finances or anything areas in your life you want to improve. Make sure you are realistic. Lose 50 pounds by February or have a best selling book in two months when you haven’t started writing, might be stretching it a bit.
2- Make a game plan for each goal. This plan should be daily, weekly, and monthly action steps. Stick to them. Cross them off your check list as you achieve them. Crossing items off is incredibly therapeutic!
3- List five to ten potential obstacles to manifesting all that you want. Be totally honest with yourself on this one. Are you ready to overcome these obstacles? Do you need a degree, more time, or a loan? Do you need to build your confidence before you take that first acting class?
4- Recruit a support team. Ask friends and family, make like-minded new friends, or join a support group to help you on the road to success. Everyone who can your cheerleader will aid in you in sustain you and keep you on track.
Let’s make 2014 your healthiest and happiest yet. Email me your success stories. And good luck!
Live natural. Live well.
Got you, didn’t I? Addiction is such a buzzword. Most people associate addiction with skid row types or the weak willed. The very opposite is true. All of my patients are addicted to something, but usually it’s to socially acceptable things. Coffee, soda, love, alcohol, shopping, approval, and dairy are at the top of the list. The hardest to give up? And the most prevalent? Sugar. Yep. Sugar. This epidemic of abuse of sugar in this country has gotten so bad that a 12 year old needed a liver transplant due to his intake of soda.
It is now a common occurrence to see children taking blood pressure medication and having what used to be called adult onset diabetes- type 2 diabetes. 5-year-olds weighing more than 100 pounds is normal. 100 pounds. Almost 13 percent of children ages 6 to 17 are obese. Something is very wrong. Teenage boys consume an average of 34 teaspoons of sugar a day. It’s recommended that adult males should eat no more than 9 teaspoons of added sugar per day.
The American Journal of Clinical Nutrition published a study conducted at Harvard proving that sugar consumption and foods that drastically raise blood levels triggers activity in the brain associated with addiction. Sugar and other stimulating addictions increase dopamine in the short term, leading to wanting more. Dopamine is released when you experience pleasure. Since 1970, American sugar consumption has gone up 17 percent. See the connection?
Unless you make all your own food from home, sugar is hidden in everything including tomato sauce/ketchup, salad dressing, soup, flavored chips, yoghurt, cereal, canned vegetables, breakfast bars, bread, fast food and chain restaurants, Do you think you’re choosing the healthier option at fast food places by ordering a salad? Think again. A McDonald’s Big Mac has 9 grams of sugar and the chicken salad raspberry vinaigrette has 13 grams. Jarred pasta sauce isn’t any better. A serving of Prego tomato sauce has more sugar than one serving of Oreos.
Tips for getting off the junk.
* Daily acupuncture is an effective way to ease the suffering of withdrawal. It helps with cravings. It also safely and effectively aids a patient in dealing with whatever emotions might come up.
* Avoid having sweet breakfasts, such as sweetened yoghurt and fruit, sugared cereal, and sugar-laden oatmeal. Starting your day off with sugar sets up your entire day to wanting more.
* Eat healthy snacks to give you energy instead of reaching for an energy bar, coffee with sugar, or donuts. Try hummus, veggie sticks, and nuts.
* Stop eating and drinking all sugars, sweeteners, and fruit juice. The slightest amount can retrigger your cravings.
* Enjoy plenty of omega 3 rich foods- walnuts, kale, hemp seeds, and seaweed snacks. They help with insulin control and healthy brain function.
* If you are having something sweet, add a little cinnamon to help regulate blood sugar levels.
Addiction. It can be an action or substance that is in any way negatively affecting your daily life, and you find it virtually impossible to stop. How many times have you said to yourself, “No more,” only to reach for another piece of cake? It’s time to take charge of your health and give up sugar.
Live natural. Live well.
Are you one of those people who seems to always be coming down with something? How many special occasions have you missed, because you or a family member is sick? How many days have you called in sick this year? The stress of our every day lives taxes the body. Bad food, late nights, little to no sleep, caffeine and sugar addiction, and high stress levels every day would wear out anyone. Chinese medicine and proper nutrition can help you stay healthy and recover quickly from colds and the flu. Traditionally in China patients only paid their doctor when they were healthy. This motivated doctors to prevent illness instead of frantically trying to put out fires. Can you imagine, if we still did this today?
A lot of people have weakened immune systems due to the fast paced lifestyle most of us lead. This makes them prone to colds and the flu and even more serious illnesses. Having a lower immunity can also make you prone to being really sick for longer periods, especially when compared to someone who is relatively healthy. It’s rare to just get a case of the sniffles.Improving one’s immune system, so you don’t get sick is ideal. This process can start immediately and have a long-term impact on one’s health.
Once a person is sick, the sooner treatment is administered, the quicker the recovery. The use of Chinese medicine and herbal supplements gets rid of an infection without the side effects of antibiotics. Naturally treating an infection doesn’t suppress the contagion, but helps the body heal itself. So the bug doesn’t come right back.
9 easy preventative measures
* Eat lots of garlic
* Take vitamin C daily
* Avoid dairy and sugar
* Minimize inflammatory foods
* Support your adrenal glands
* Minimize stress
* Take a non-dairy probiotic
* Indulge in Epsom salt baths
* Mushroom or algae source of D3 daily
These tips result in:
* No more feeling miserable
* Have more energy
* Save money
* No more calling in sick (unless you want to)
* Avoid side effects of antibiotics and other medications
* Enjoy your life
* Make your boss happy
I can’t stress enough how prevention is key. Start today. Pick a quality probiotic and vitamin C. Make dinner using fresh garlic. Throw out all sweets. Staying healthy is really that simple.
Live natural. Live well.
Did you know that 40 million people will experience high levels of anxiety in the U.S. this year? Damn, that’s a lot of people. No wonder the number of people taking anti- anxiety medications has gone up 30% in the last 10 years. Do these medications really fix the underlying cause of anxiety? The answer for most people prescribed anti-anxiety meds is a resounding “No!” The primary symptoms are just masked for as long as you’re taking the medication. Not only is the problem still there, but the unresolved issues can make you physically ill as well.
Ask anyone who’s experienced it. Anxiety and panic attacks suck.
Causes of Panic Attacks
*Adrenal fatigue- cortisol disruption
*Stress, especially post traumatic stress disorder
Luckily, Chinese medicine and nutrition are great for treating and healing why you have them in the first place. Who wants to go through life on edge or fearful all the time? Or afraid that you’re going to have a panic attack, causing more anxiety? Now you heal once and for all.
Foods to Reduce Anxiety
* Beets, radish, yams, cabbage
* Seaweed- Kelp, wakame, arame
* Blackberries, black beans, quinoa, mung beans
What ever your mood, you can fix it with food. Find out the cause of your emotional upset. Then dig in to these delicious treats to reduce anxiety, fear, and even panic attacks.
Live natural. Live well.
Did you know that we’re supposed to get at least 30 grams of fiber a day? The average American eats only 15 grams per day. No wonder everyone is bloated, irregular, and at high risk for heart disease. Also, if you don’t poop, your body reabsorbs toxins it’s trying to flush out. One of the results- Colon cancer is now the third leading type of cancer related deaths in the US.
Keep in mind that that fiber is found only in plant foods and never in animal products. No wonder those who consume the Standard American Diet (SAD) are clogged up. We’re supposed to go three times a day. I can tell you most of my patients are lucky, if they go #2 once a day. I’ve seen some cases of once every ten days!
Health Benefits of Fiber
• Prevents colon cancer, constipation, colitis, hemorrhoids, gallstones, and varicose veins.
• Lowers cholesterol and helps prevent and manage diabetes.
• Slows the absorption of food. Thus, reducing blood glucose levels and increasing weight loss.
• Removes heavy metals and toxins and reduces the side effects of radiation.
Sources of Fiber
Fruits and vegetables- 1 medium size, unless otherwise noted.
Apple with skin 3.0 g
Banana 2.0 g
Pear with skin 4.5 g
Orange 2.0 g
Prunes 3.0 g
½ cup Brussels sprouts 4.5 g
1 large Carrot 2.9 g
½ cup Broccoli 1.5 g
Potato with skin 4.0 g
1/ 2 cup Corn 1.5 g
Beets 1.85 g
All half cup for legumes, grains, nuts and seeds
Barley 4.0 g
Black beans 5.5 g
Brown rice 1.5 g
Garbanzo beans 6.0 g
Green peas 6.9 g
Hemp seeds 16.8 g per serving
Kidney beans 6.5 g
Lentils 4.5 g
Lima beans 6.5 g
Oats 3.0 g
Pinto beans 5.9 g
As you increase your fiber intake, pay attention to your use of medications and certain minerals- calcium, iron, and zinc. You may need to adjust your medications, especially insulin. If you take a fiber supplement, never take your medications or supplements at the same time.
Your body could take a little while to adjust to getting the fiber it needs. So you might be a bit gassy at first. This will pass. Drinking plenty of water and chewing on fennel seed will reduce the toots.
See how important it is to get enough fiber? And how easy it is? Stock up on hummus, carrot sticks, and split pea soup, and you’ll be good to go. No pun intended.
Live natural. Live well.