Healthy Nutrition Hints and more….

Although the media likes to depict menopause as a disease it definitely is not. Menopause is a natural stage of life that does not require medication. Women who live healthy lifestyles can live through the stage of menopause with little to no symptoms.

What is Menopause?

The true symptoms of menopause are cessation of menses, hot flashes, night sweats and vaginal dryness. Other symptoms that are associated with menopause are also common in non-menopausal women and older men and are mood swings, heart palpitations, irritability, itching, and loss of libido.

The time frame for menopause from premenopause to perimenopause may take 10 years or more. Some very lucky women about 10-15 percent actually experience no symptoms. But there are also the unfortunate 10 to 15 percent that are plagued with severe symptoms.

There are many alternative methods to handle the symptoms of menopause and I will discuss some below.

Soy Can Help

Soy products contain hormone-like plant estrogens that are called phytoestrogens. Studies have shown that phytoestrogens can help with reduce hot flashes and protect against heart disease, osteoporosis and cancer. This may explain why women who enjoy soy-rich diets suffer less menopausal symptoms. Another component that is found in soy called ipriflavone has also been shown to remineralize bone in postmenopausal osteoporotic women. To get the most our of your tofu, take a daily Vitamin E supplement. Vitamin E has been shown to multiply the heart healthy effects of soy.

To better survive the menopausal stages it is best to eat a diet rich in whole foods. It is important to include alfalfa sprouts, fennel and sea vegetables with foods high in calcium such as dairy, dark green leafy vegetables, salmon with bones and sesame seeds. These powerful foods will protect against osteoporosis, heart disease and menopausal symptoms.

As far as hot flashes, try to avoid substances that will increase the symptoms such as coffee, alcohol, smoking and spicy foods. (Journal Neuromusculoskeletal System 1996;4:67-72)

Herbs are Awesome

There are fantastic herbs that can help during menopause to quell the annoying symptoms. The most highly suggested is called black cohosh extract (Cimicifuga racemosa). This herb has been found to reduce hot flashes, and also helps with depression, anxiety, vaginal atrophy and a multitude of other symptoms.

The Chinese have learned the value of Dong Quai extract, with it’s muscle-relaxant, analgesic and anti-inflammatory effects. Scientists believe it promotes progesterone synthesis in the body.

Another all natural way to support adrenal function and increase the production of estrogen is by ingesting Siberian ginseng and Ginseng.

Supplements

There are many vitamins that alleviate hot flashes and mood swings. Some more common ones are Vitamin E, Vitamin C, calcium, and magnesium. For mood swings the ones that work best are Vitamins B, Vitamin E, Vitamin K, zinc, bioflavinoids and royal jelly.

Because of the lowering of the estrogen levels our bodies may create a roller coaster of emotions and body temperatures. Some of the side effects also may include some negative effects to the woman’s urinary tract and genital area. Without the proper levels of estrogens, the skin tissue in sensitive areas may thin out substantially. Some supplements to help with this condition include Vitamin E, acidophilus and soy.

I hope that some of these suggestions will help you with the symptoms of menopause. The most important thing to remember is try to avoid over the counter and prescribed medications if at all possible. Many of the symptoms can be reduced with the examples mentioned and of course the reduction of stress and a warm bubble bath always helps.

Until next time,

Dr. Mommy

In this world we live in it is very easy to be addicted to caffeine. But for women who become pregnant giving up the daily Starbucks treat or diet coke may be a bit difficult. However, with the research being done, it may be wise for women to for go their daily caffeine fix, while pregnant.

A recent study published in the American Journal of Obstetrics & Gynecology found that increasing the dosage of your daily intake of caffeine while pregnant increased the risk of miscarriage. This study was conducted among San Francisco and South San Francisco pregnant members of a Medical Care facility. The study was performed from October 1996 through October 1998.

The study concluded that 172 women miscarried (16%), 264 women (25%) reported no caffeine consumption, 635 women (60%) reported consuming at least 200mg of caffeine daily and 164 women (15%) reported consuming over 200mg or more of caffeine on a daily basis.

The researchers concluded that high consumptions of caffeine while pregnant will increase the risk of miscarriage. Although it may be difficult to stop consuming caffeine while pregnant it is wise to do so. You can reduce your risk of miscarriage and maintain your health at the same time. It is prudent to stop or reduce your intake during pregnancy.

Until next time,

Dr. Mommy

Sleep is an important component to our health. Our body requires sleep to boost the immune system. But how much sleep is enough?

Each person’s sleep requirement is different. Some people can function on 5-6 hours of sleep where others need 10-11 hours for optimal function and performance. In order to determine how many hours is enough consider the following. How many hours did you sleep on average as a child? How many hours of sleep do you need to awaken naturally without an alarm? How many hours of sleep do you need in order to feel refreshed and not feel drowsy throughout the day?

The amount of sleep you need depends on many factors, one being your age. A newborn will naturally sleep 16-19 hours a day and toddlers should sleep between 10-12 hours. Older children and teens require at least nine hours to be well rested and some teens need more sleep. This is attributed to changes within their bodies.

Adults require 7-9 hours of sleep but unfortunately some only get 5-6 hours a night. But of course this depends on the individual. Senior adults have shortened sleep requirements, but this is due to increasing intrinsic sleep disturbances such as sleep apnea or joint pain.

It is important to establish a regular sleep schedule by going to bed at the same time every evening and getting up at the same time every day. Having a different sleep schedule on the weekends can definitely throw your schedule off. If you experience difficulties falling asleep, try getting up half an hour earlier in the morning than your usual time; this may help you fall asleep in the evening.

If you have difficulties falling asleep in the evenings some things to avoid are naps, caffeine, exercise, nicotine and alcohol use.

• Naps will disrupt your sleep cycle, but you can take ‘power naps’ of 15-20 minutes to boost your energy.
• Caffeine intake should be reduced after 2pm. Coffee, sodas, and tea all contain caffeine an are known to make people anxious and jumpy and may interfere with your sleep patterns.
• Exercise is great but you should avoid exercise 2 hours prior to your bedtime. Exercise, especially aerobic, will increase your heart rate and keep you awake. Exercise throughout the day is wonderful and will give you a sense of well being, but should be avoided close to your regular bed time.
• Nicotine is a stimulator, and can increase your anxiety and nervousness. This may be a cause if you are having difficulty sleeping.
• Alcohol may initially make you feel sleepy or drowsy but it can cause you to become very awake in the middle of the night. Try to avoid moderate to heavy use during the day, so as not to disrupt your sleep pattern.

Try implementing a sleep ritual before bedtime. Rituals that signal the end of the day may help with your sleep disturbances. Try closing up the house for the night, reading a book, warm calming herbal tea, warm milk, deep breathing exercises, warm baths, and meditation. All these rituals will shift your thinking from daily stressors to gear your mind to closing the day and time for rest.

Another thing to note is to keep your bedroom or bed in particular for sleep and sex only. If you use your room as an office, your mind will be thinking of work related issues and not sleep. Keeping your room temperature between 60-70 degrees will also make it more comfortable and not interfere with sleep time.

Sleep is very important to our bodies because our immune system is boosted during our sleep. It is important to get enough sleep that will make you energized in the morning and not sleepy throughout the day.

So how many hours of sleep is enough? Experts note that if you feel sleepy or drowsy during the day you are not getting enough sleep. It is also important to note that quality is just as important as quantity. If your sleep is constantly interrupted, you are not getting quality sleep. So unfortunately, I can’t give you magic number of hours that you must sleep, but it is easy enough to gage now if you are getting enough quality sleep. Hope these tips have been helpful.

Until next time,

Dr. Mommy

I am one that loves to listen to people talk about their health and how they want to lose weight for the summer. I find it interesting how they schedule their diets around seasons or holidays.

Some want to lose weight for summer months in order to wear their favorite swim suits where others plan their diets as New Year’s resolutions and some torture themselves by starting their diets around the holiday season where they are doomed to fail.

Why not concentrate on your eating habits on a daily basis? Make a conscious effort to eat right every day.

But what exactly is eating right? We all know that we should eat breakfast, lunch and dinner and include at least 2 more meals or snacks throughout the day. This will increase your metabolism therefore allowing your body to lose calories quicker. You must also consume large quantities of water to release the toxins from your body.

Some people however, believe they can skip meals and lose weight. Or the latest craze are the doctor prescribed diets which include Vitamin B12 shots and extremely low caloric intake. In all honesty, eating 800 calories a day is not healthy and sure you will lose weight, but you may risk the chance of other side effects as well. Our bodies are not made to live on 800 calories a day; we should consume a minimum of 1500 calories a day.

You can easily lose weight by eating fruits, vegetables, lean meats, poultry and fish. It is not necessary to take over the counter medications to lose weight and often you will lose weight quickly only to gain it back just as fast.

I personally know people on the doctor prescribed diets and they do not look healthy at all. They are practically starving themselves! Is it truly worth it? With low-fat diets and exercise you can achieve the look you desire the healthy way. Making smart decisions will be best for you in the long run. The most important thing to have is patience, unfortunately you can not lose over night, but with dedication and diligence you will accomplish your target weight.

Until next time,

Dr. Mommy

It can be near impossible to wean your children off of soft drinks. At times it’s just easier to give in to their demands. But believe it or not, it may be easier to reduce their intake of sugar-laden soft drinks by reducing their salt intake.

A study performed in the United Kingdom showed the reduction of salt intake in children reduced their demand for soft drinks. The study consisted on a group of 1,686 children between the ages of 4 and 18. These children were asked to keep food and drink diaries for one week to track both their salt and fluid intake. The researchers found that by reducing 1 gram of salt per day (about 2 teaspoons), the reduction in sugar-sweetened soft drink consumption was about 27 grams (about 1 fluid ounce). The researchers speculated that a decrease of 3 grams per day of salt could lead to an average reduction of 2.3 soft drinks per child per week.

6 Ways to Reduce Family’s Salt Intake:

1. Choose low-salt varieties of snacks and canned goods
2. Purchase more fresh fruits and vegetables (if not possible choose frozen)
3. Remove the salt shaker from the table to reduce temptation
4. Use lemon juice, herbs and spices to add flavor to food
5. Don’t add salt or reduce the addition when making foods
6. Shop wisely and read labels carefully

Until next time,

Dr. Mommy

Wow, I was completely surprised when I came across an article in Science Daily (March 12, 2007), that claimed cocoa was a vitamin with health benefits that can outshine penicillin.

There are tremendous health benefits related to epicatechins, compounds found in cocoa. Epicatechins may rival penicillin and anaesthesia in terms of importance to public health. Epicatechins are so important that some believe that they should be considered a vitamin.

Many studies have shown that cocoa have reduced the risks of stroke, heart failure, cancer and diabetes. A study was done with the Kuna people in Panama regarding the benefits of drinking cocoa. They can drink up to 40 cups of cocoa a week. Natural cocoa has high levels of epicatechin. The studies showed the risk of the most common killer diseases were reduced by 10 percent.

Norman Hollenberg, a professor of medicine at Harvard Medical School, stated that although we know that penicillin and anaesthesia are enormously important. But epicatechin could potentially get rid of 4 of the 5 most common diseases in the western world…so how important does that make epicatechin? I think very important!

Currently, there are only 13 essential vitamins. An increase in the number of vitamins would provide significant opportunity for nutritional companies to expand their range of products. Commercial cocoas remove flavanols and epicatechin because they tend to have a bitter taste. So there is a huge scope for nutritional companies to develop epicatechin supplements or capsules.

Epicatechins are also found in teas, wine, fruits and vegetables and dark chocolate.

Xocai, makes 6 different products that contain high levels of epicatechins. These products are made with a cold press process therefore keeping all the vitamins and nutrients within the cocoa. These products known as Healthy Chocolate, also add the acai berry and blueberries to remove the bitterness of the cocoa.

So, how’s that for some food for thought?

Until next time,

Dr. Mommy

Did you know that a glass of red wine is good for you??

A recent French study published in ‘The Journal of the Federation of American Societies for Experimental Biology’ (FASEB), found that very high doses of antioxidant polyphenols (equivalent to one bottle of red wine per day) can shut down and prevent cancerous tumors.

Well, I am not suggesting you drink a bottle of red wine a day, but a diet rich in fresh produce, combined with a good supplement is the better choice to obtain the anti-cancer effect. You can also add other antioxidant rich foods to your diet to get the same effects, such as healthy chocolate made from unprocessed cacao with the acai berry, blue berries, rich dark green leafy vegetables, etc…

Studies have shown that low doses of polyphenols, play a beneficial role for those with ailments of the heart and circulatory system, because they facilitate blood vessel growth. The researchers claim that polyphenols are micro nutrients, often found in whole, unprocessed foods such as red wine, fruits, vegetables and green tea.

Imagine, finding the treatment for complex diseases can be easily found there waiting to be discovered in unexpected places, like the produce aisle.

**Veggie Fact**

The asparagus, a close relative of onions, garlic and leeks, long has been considered an aristocrat among vegetables. This harbinger of spring not only boasts fine taste, it’s rich in vitamins A and C, as well as potassium and folate .

Until next time,

Dr. Mommy

Don’t you love snacks? Who doesn’t? The problem is the type of snacks that we eat and the times that we eat them.

Now let’s be honest, do we really need someone to tell us what is right and wrong about the foods we eat?? YES!!!! Although we were all taught about the good and bad foods, it is always a good reminder to be told about them again!!

You must know by now, that my favorite word is ‘moderation’. It works when it comes to snack time too. The best snack for our bodies are fruits and vegetables. It is easy to cut up some orange wedges, for example, and place on counter or your refridgerator for an easy snack. Dried fruit is a great snack for those on the’go’. I like to have cut up vegetables available with dressing or yogurt to dip them into. These are all snacks that we know are healthy and good for us, but how many of us truly eat them regularly??

The newest snacks on the market are the ‘100 calorie snacks’.. You know which ones I’m talking about.. the ones that have 10 mini chocolate chip cookies in them that are thin as paper and just leave you wanting more. I’ve tried them and have not been satisfied at all, actually I wanted to eat 3 of those little bags, but that would defeat the purpose of the ‘100 calorie snack’ bag..

Nuts are a snack food that are very satisfying.. you can have almonds, cashews, etc and they are delicious and good for you. Your body needs ‘fats’ to function on as well, and nuts /grains are a great source with out the guilty feelings attached. Sunflowers seeds are also a great snack and are great in yogurt or over your salads. Pretzels are great snacks too and not as bad as potatoe chips. But again, my favorite word - moderation is key…

As I mentioned before, we need to eat at least 5 meals a day and those meals consist of snacks. After a healthy breakfast, you can have fruit, or nuts or crackers with cheese, or cheese stix, etc to hold you over until lunch and then the same in between lunch and dinner. It is not difficult to do, but will take some training. With some practice and dedication you will be able to experiment with different snack foods and enjoy your snack time.

Until next time,

Dr. Mommy

Yes, you read it correctly moderation!! In this crazy world of rush, rush, rush….we have been brainwashed into thinking that we need things to happen quickly. Look at all the drive-thru’s we have, restaurants, banks, pharmacies, car wash, grocery stores, drycleaning, etc. It’s no wonder we think that we can change our lifestyles quickly too…

Well, unfortunately that is not true… we need to take every step slowly and in moderation.

Look, honestly, if we do not like the image we see in the mirror it is no one’s fault but our own.. It truly doesn’t matter what excuse you may bring up or have convinced yourself of, it is ultimately our own responsibility. If we are not happy with our weight, for instance, how can we possibly think that we will change over night. Honestly, didn’t it take months or maybe years to reach that weight?? It is near impossible to lose it over night let alone 2 weeks.

So, we must be responsible and understand that anything can be achieved if we truly want it and are willing to work hard for it. It will take time, but it will be rewarding in the end.. We must be happy with ourselves, not only outside but inside as well. The first step we can take is: increasing our water intake..

Yes, increasing our water intake will start to eliminate the toxins within our bodies. It will make our skin healthier and smoother as well. If you don’t like plain water, add lemon or lime. But drinking water is where we must all begin. Then we can move onto the amount of food we eat. We should be eating at least 5 small meals a day.. yes at least 5… this will increase our metabolism therefore making our bodies burn the fat quicker. It is important to make these meals healthy, and fast food, does not count…

The 3 main meals are breakfast, lunch and dinner.. we must also add a snack in between each, so we are not starving our bodies until the next meal. People make the common mistake on missing meals to lose weight, but that is very unhealthy!! Our bodies require energy to function, and that energy is in the form of FOOD!!

You cannot starve yourself and expect to lose weight, keep it off and still be able to function on a daily basis. It is impossible to think that we can lose weight by just eating 1 meal a day… sure you may ‘lose’ weight but it is most likely ‘water weight’…. if you only eat 1 or 2 meals a day, your body will naturally store that food as fat in our bodies because it needs natural energy to function. SO, you will be doing yourself a dis-service by skipping meals. Be sure to eat a combination of foods that contain protein, fats, and carbohydrates. Yes, carbohydrates are needed for your body to function as well as fats. There are good fats and good carbohydrates and I will discuss those at a later date.

The most important thing to remember is that we must be happy with ourselves and that everything we eat will be reflective on our bodies. Drink lots of water, eat at least 5 meals a day, exercise, oh yes, exercise and you will get to your target weight at the appropriate time and maintain it longer:)

Until next time,

Dr. Mommy

Okay, I know what you may be thinking that it is near impossible to replace the bad, because it tastes too good; but it can be done! The important thing to think about is ‘moderation’; everything in moderation.

Let’s face it; if it’s weight that we want to lose, we will not lose it overnight! We won’t lose it in 2 weeks either, sorry… It took some time to gain and it will take some time to lose. You may be lucky and lose weight quickly with some great new diet plan, but the plan is to keep it off and not just lose it. Some of the diet plans are unrealistic and impossible to continue for the rest of your life, so again I mention ‘moderation’.

If you remove some of the bad and replace with good, you will win the battle, I assure you. Let’s start with refined sugars. I know, it tastes very good, but it is also very bad.

Refined sugar is actually considered a poison. It is a poison because it lacks nutrients, vitamins and minerals. Refined sugars are actually carbohydrates. They are considered empty calories and something our bodies cannot fully digest. Refined sugars lack the natural minerals found in sugar cane.

Substituting refined sugar with whole grains, vegetables and natural fruits in season is the most important element in achieving a sensible natural regimen. Changing the quality of your carbohydrates can change the quality of your health and life. If you eat natural food of good quality, quantity tends to take care of itself. Nobody is going to eat a half-dozen sugar beets or a whole case of sugar cane. Even if they do, it will be less dangerous than a few ounces of sugar.

Another natural sweetener you may consider is molasses. Molasses tastes great and is extremely nutritional. Did you know that molasses are loaded with manganese, copper, iron, calcium, potassium, magnesium, vitamin B6 and selenium; essentially all the good stuff that’s stripped out of sugar cane during the refining process. There are many ways to use molasses, not just as a sweetener. It can be substituted for sugar when making quick breads, and can be combined with low-sodium soy sauce, ginger and olive oil to use as a baste or marinade. The possibilities are endless with a little imagination.

I hope this has given you some insight on some of the bad that can be replaced with the good…if we make an effort to change it can be accomplished; no one else can do it but ourselves. Be sure to visit my blog often for more ways to replace the bad with the good…

Until next time..

Dr. Mommy