Healthy Nutrition Hints and more….

When life gets in the way we always seem to be stressed out. That seems to ring truer for females. There are many ways to relax and be stress free and they don’t have to cost a fortune. Changing your lifestyle and reducing your stress will prolong your life. Let’s learn how to protect your health when the going gets tough.

• The first thing you do is to try to determine the reason why you are stressed. Go through your day and write down any time you feel stressed and what has caused that emotion. Make a list, as hard as it sounds it will be extremely helpful. You will be able to manage your life when you have a concrete list of what the stressors are in your life.
• Now that you have your list, determine what you can eliminate. Sometimes, the main culprit is overbooked or over scheduling yourself. In turn this will create stress, because you will feel that you cannot accomplish your daily tasks. Learn to delegate household responsibilities. If you are feeling overwhelmed because you have too much to do, pick up take out food or a prepared meal to lessen your stress.
• Prioritize and make a list of what needs to be done in the morning, end of the day and end of the week. Focus on the task at hand and move down your list. As you progress down the list will start to feel less stressed and more able to accomplish your tasks and not feel overwhelmed.
• Regular exercise will reduce your stress. You do not have to join a gym or spa, a simple walk around the neighborhood is great exercise and will not cost a dime.
• Breathe. Abdominal breathing will increase the amount of oxygen in your blood stream. This in turn will trigger the brain to reduce the concentration of stress hormones.
• Get a good night’s sleep. Sleeping 8 to 10 hours will help your body relax and reduce the surge of stress.
• Listen to music. The music does not have to be calming music, it can be any type of music that you enjoy. Listening to your favorite tunes is the best remedy for stress.

And last but not least, stop being so hard on yourself. We tend to be our own worse critics. Instead of beating ourselves up, try writing down your negative thoughts and follow them with a positive thought. Positive thinking is healthy and will relieve a lot of self induced stress.

Until next time,

Dr. Mommy

Hemp - although kin to marijuana has been cleared for use of in American food production. So what exactly makes this tiny seed so worthy?

This seed contains all of the essential amino acids in a balanced ratio, making hemp a high-quality protein source. A one ounce serving of the shelled seeds provides up to 50% of the daily value of several nutrients, including magnesium, iron and B vitamins.

Hemp also contains omega-6 and omega-3 essential fatty acids in a beneficial ratio of about 3 to 1. Hemp also contains gamma-linolenic acid (GLA) and steridonic acid (SDA). The Internal Medicine News claims that GLA is able to relieve menstrual breast pain and that SDA is a highly effective omega-3 essential fatty acid that is rarely found in plant oils. Hemp oil is the only plant oil that contains both these super omega fatty acids in relevant quantities, making it a very attractive food oil.

Hemp oil is very versatile making it easy to add to your foods. You can add hemp oil to anything you would normally add nuts to, except when roasting or frying. Hemp oil is very delicate and can oxidize quickly when heated. It is sensitive to heat above 300 degrees, so it is best to add after the food is cooked.

Hemp oil can be used in warm or cold dishes, in spreads, soups and dressings. With one tablespoon of hemp oil or one ounce of hemp seed daily, you will get a significant and beneficial dose of omega-3, minerals and vitamins.

Hemp is normally sold as oil, but can also be found as a shelled seed, ground flour, nut butter or protein powder. It can also be found in some waffles, tortilla chips and protein bars. Hemp products need to be refrigerated after they are opened and used within 8 weeks.

So, decide for yourself is hemp worthy?

Until next time,

Dr. Mommy

We all know about outdoor pollution and how harmful it can be, but are you aware of indoor pollutants.

It is important to be aware of the pollutants that can exist in our homes, because if you are not, you may have grave consequences.

There are many causes of indoor pollutants such as trapped moisture, home furnishings, household products, to the mattress that we sleep on. The mattress itself can let out gas through a process called ‘off-gassing’. This may be the source of chemicals known as volatile organic compounds (VOC), making it difficult to get a good night’s rest.

Some symptoms of indoor pollutants can range from simple sniffles to serious illness and at time death.

People who are more vulnerable and at risk are the elderly and children. Children’s lungs are still small and developing and the elderly have weakened immune systems, making them more susceptible to the dangers of indoor pollutants.

Every home should have proper ventilation to prevent buildup of indoor pollutants. To ensure that your home is well ventilated, open your doors and windows and allow the outdoor air to come in. You may also ask a professional to check your heating and air condition units to remove any indoor pollutants. The way to be sure is to regularly change your air filter, preferably on a monthly basis. Be sure to use high-quality filters to capture the fine particles. Another way to clean the air you breathe in your home is to purchase a high-efficiency particulate air (HEPA) room air cleaner. Placing this air cleaner in your main living area will also help with eliminating pollutants.

But most importantly is to be aware of the different sources of contamination that may exist such as:

• Mold - these are part of the fungus family and love wet environments. They reproduce via tiny spores and become loose and float in the air. People who are allergic to mold and at times people who are not will experience fever-like symptoms when inhaling mold or mold spores. If you have moisture in any areas of your home it must be removed immediately, because there is a very strong possibility of it turning into mold. It is important to wipe water off of surfaces immediately. Use exhaust fans in your bathrooms during and following showers. Fix leaky roofs, plumbing and basements. Use dehumidifiers if necessary. The perfect humidity in a home is 30-50% and this can be measured with a humidity meter, available at hardware stores.
• Carbon Monoxide - this is an odorless and colorless, tasteless toxic gas. It is produced when fossil fuels do not burn completely. At low levels carbon monoxide (CO) can cause flu-like symptoms but at high levels it can cause unconsciousness and in some cases death. Some of the sources are natural gas stoves, ovens, water heaters, furnaces, wood-burning stoves and kerosene space heaters. Some ways to prevent are by not using kerosene and gas heaters without proper ventilation, use exhaust fan vented to outdoors when using a gas stove, if using a wood-burning stove, be sure the draft vent is working properly. An important tip we may or may not be aware of is to never let your car sit idling in an attached garage or near an open window. To be safe it is recommended to install CO detectors in your home. They are small and look like smoke detectors and will sound an alarm if unsafe levels of CO are detected.
• Radon - this is also an odorless, colorless and tasteless gas but it is also a proven carcinogen. The National Research Council has estimated that indoor radon exposure is the second leading cause of lung cancer in the United States. Radon can enter the home through cracks and holes in the foundation and will creep it’s way up the pipes, walls and floors. Greatest exposure are to ground floor levels but even second story homes can have elevated levels of this toxin. There are tests that can be purchased to test the levels of this toxin in your home, they are available the National Safety Council online at NSC.org/issues/radon/.
• Volatile Organic Compounds (VOC) - this gas can cause eye, skin and respiratory tract irritation. It can also cause dizziness, nausea, allergic reactions, damage to the kidneys, liver and central nervous system. Some are even suspected human carcinogens. VOC’s are present in many consumer products that we many not be aware of. They are found in household cleaners, aerosol sprays, air fresheners, paints and wood stains. Some are also found in solvents, drycleaned garments and stain-resistant furniture and carpets. A way to prevent this potent gas in your home is to look for low to zero VOC products such as paints that carry the Green Seal label, use non-toxic cleaners such as baking soda, vinegar and water. Increase ventilation if need to use the particular products and store the products away from living and work spaces.
• Formaldehyde - this is a type of VOC used in the production of resins. This gas can be released in the air from materials by off-gassing. This gas is very strong smelling and can cause extreme allergic reactions and irritate the eyes, nose and throat. It can cause severe coughing, fatigue, and rashes. This toxin has been shown to cause cancer in animals and may cause cancer in humans. This toxin can be found in resins used in pressed wood products such as particle board, plywood, applied in sub-flooring, cabinets and furniture. It can also be found in adhesives, urea-formaldehyde (UF) foam insulation, and fiber glass insulation. Some ways to avoid this toxin are by purchasing press wood products that meet US Department of Housing and Urban Development’s standards, avoid foam-in-place insulation containing formaldehyde. When having to use products that do contain formaldehyde increase the flow of outdoor air indoors. Dehumidifiers can also slow down the off-gassing effect.

A healthy indoor environment can prevent many health problems and concerns and being aware of some of the toxins and dangers can make it a safer place for you to live and breathe easier.

Until next time,

Dr. Mommy

Did you know that you could purchase a month’s supply of this mighty seed for only 99 cents?

What seed? It is called flaxseed, one of the planet’s most powerful foods.

This seed is a potent food source of plant-based omega 3 essential fatty acids. These fatty acids apparently help with numerous ailments.

Some ailments include and are not limited to:

• auto immune disorders
• atherosclerosis
• inflammatory disorders
• some cancers

Some studies that were published in the Journal of Clinical Endocrinology & Metabolism and Nutrition Reviews state that flax seed’s omega-3 may reduce cardiovascular disease. It reduces the disease by lowering the possibilities of blood clots, cardiac arrhythmias, strokes. It also reduces the total and LDL cholesterol, triglycerides and blood pressure.

By adding a tablespoon of flax seed to your daily diet will help regulate bowels and prevent constipation and boost your health as a whole.

As with any other herb, please use caution when adding flax seed to your daily diet. If you are breast feeding or trying to conceive or pregnant, please avoid using flax seed.

Flax seed can be purchased in bulk at your local health food store. Seeds can keep in a dark, dry cabinet for up to one year.

Flax seed must be well ground before ingesting. You can purchase pre-ground flax seed as an alternative. If using the pre-ground flax seed it will keep up to 2 months in the refrigerator in an air tight container.

If you haven’t tried flax seed, try some today. You can add to your cereal, yogurt or add to bread dough for a healthy and nutritional treat.

Until next time,

Dr. Mommy

We love shakes and smoothies in our household and what better time to enjoy them then on a hot, summer day.

We enjoy shakes with fresh fruit and for added protein we add tofu. Yes, you read correctly, tofu.

Now stop wrinkling your nose and give it a chance. My family made the same face you are making at this very moment and their minds were quickly changed once they tasted the delicious shakes I made. I also make popsicles with this same recipe and are wonderful for teething tots or young and old children on hot, humid days.

So, now that I have sparked your interest, I will share my recipe with you.

I will normally use strawberries, bananas, blueberries, raspberries, mangoes, pineapples and kiwi. We like to freeze the fruit to make wonderful and delicious cold smoothies. It is a great way to use over riped fruit too. We simply freeze all over ripen fruit and save for our shakes. I suggest peeling your bananas before freezing to make it easier than dealing with peeling a frozen banana with skin.

I use tofu as mentioned for the added protein. The type I use is the type found in cartons and keep well in your pantry. I use soft and sometimes firm. You will also need a blender, honey and your favorite juice or water.

Frozen Strawberry Banana Tofu Shake (our favorite)

1-2 pints of frozen strawberries

1-2 bananas

1 package of tofu (drained of liquid)

2 teaspoons of honey

8oz of water or fruit juice

Take all the fruits and tofu and place in a blender. Mix well adding water or juice to blend well. Add honey to taste.

Serve in cups and drink as is or pour into popsicle molds for delicious treats.

Try this wonderful treat with your family. One suggestion though, don’t tell them it contains tofu, until they are fully enjoying the shake. You will be amazed at their faces as I was with my family.

Enjoy.

Until next time,

Dr.  Mommy

Conserving water is something we must all do, especially during the summer months. If you live in the Southern States, you are more than likely still experiencing droughts and conserving water is a must. Below you will find some helpful hints that will help you conserve water this summer and can apply throughout the year.

1. Run the dishwasher and washing machines when you have full loads.
2. When in the shower, place a bucket to catch extra water that can be used to water your plants.
3. Plant native plants to avoid wasting water on irrigation or a better option would be to xeriscape which would require less water.
4. Do not use running water to defrost or thaw your meats or frozen foods. Defrost in the refrigerator overnight.
5. Reduce your use of kitchen sink disposals which require a lot of water to function; obtain a composter to dispose of food waste.
6. Don’t let the water run while brushing your teeth or shaving.
7. Check leaky faucets, pipes and irrigation systems and have them repaired as soon as possible.
8. Hot water on demand saves water and energy.
9. Make sure to know the watering rules and conservation guidelines required by your state.
10. Start conserving water today, because every drop counts.

Until next time,

Dr. Daisy

Everyone knows the importance of nutrition and exercise. We know that in order to keep our muscles in good shape we must exercise. But when was the last time you exercised your brain? A brain workout is just as important as a workout for our bodies and even more so.

A research study performed at the Mayo Clinic and the University of Southern California determined that mental training programs that are computer based appeared to improve cognitive performance in older people by 10 years. So are you curious yet? Are you wondering how to keep your brain fit? Here are a few tips:

• Challenge your brain : Working on games such as word jumbles, crossword puzzles and sudoku (a numbers game), will keep your mind working. In tests of people who worked on crossword puzzles of all ages, those in their 60s and 70s did the best.

• Eat your fruits and vegetables : Yes, not only are they good for us physically but they are good for us mentally as well. The Alzheimer’s Association recommends a diet rich in dark vegetables and colorful fruits. Some examples are spinach, kale and berries, raisins and oranges. They also suggest fish such as trout or salmon which are both high in heart-healthy omega-3 fatty acids. Omega 3-fatty acids keep the neurons in the brain firing as they should.

• Be social : Getting involved in your community or participating in a favorite hobby with others is a great way to become social. Research has found that those with social ties were less likely to suffer cognitive decline. A research study done at George Washington University found that elderly people who joined a choir also increased their other activities within a 12 month time period and those that were not involved in the choir dropped out completely from any other social groups or activities.

• Move your body : Research has found that people who are active and exercised regularly for at least 3 months increased the blood flow to the hippocampus part of the brain. This part of the brain is responsible for memory. The research also showed a production of new brain cells. This increase in blood flow to the brain can offset mini-strokes which tend to cause cognitive decline.

So, let’s start exercising our brain along with our bodies. Keeping our bodies in shape is very important but now we know that keeping our brain in shape is even more important. What will you do today to exercise your brain?

Until next time,

Dr. Mommy

With the summer months upon us quickly it is important to keep in mind the risk of dehydration. As adults we must remember to keep fluids in us at all times, but most importantly we must remember that our children are also at a high risk for dehydration.

Remember to keep these items handy and you will have a great summer and not worry about dehydration.

• Water - Remember to drink lots of water. Our bodies are made up of 70% water and require water to function properly. During the hot summer days, we must remember to drink at least 3-4 cups of water a day. You may opt for flavored waters or sports drinks or you can add lemon or lime to plain water to make it more tasteful.
• Fruits - The summer months bring us fruits that we can use to help keep us hydrated as well. Watermelon is a wonderful nutritious treat that will prevent dehydration. Other fruits such as grapes, apples, peaches, and berries also provide your bodies with the essential fluids needed.
• Juice - There are many juices on the market that claim to be 100% fruit, but be cautious and read the labels. Juice will help rehydrate your body, but be sure that they do not contain high levels of sugar. To be safe you can dilute the juice with water and still get the nutrients needed. You may also freeze the juice and make yummy popsicles for your children to enjoy in the summer months as well.
• Additional Drink Choices - Many do not enjoy drinking water and some children refuse to drink the appropriate amount to prevent dehydration. Some other healthy choices are smoothies. Smoothies are easy to make and very tasty as well. You can add frozen strawberries, bananas, peaches and juice in a blender and make a delicious treat that your little ones will enjoy and keep them cool at the same time. Experiment with different fruits and juices and make your own smoothies at home. For added protein you can add tofu, strawberries, bananas and a touch of honey to make a wonderful protein smoothie with nutritious value and flavor all in one.

It is important to remember that we must continuously drink fluids throughout the day to prevent dehydration. Children are particularly at risk, because they tend to forget to drink. When they remember that they are thirsty it is sometimes too late. As parents we must keep this in mind for ourselves and our children. Be safe this summer and remember the tips to staying healthy and hydrated.

Until next time,

Dr. Mommy