Healthy Nutrition Hints and more….

Garlic has an intriguing history as well as a wonderful flavor. In the past, this pungent herb was used to treat numerous ailments from hangovers to typhoid; and of course let’s not forget the occasional vampire. Garlic however, attracted much attention in the early 1980’s when it was linked to the ‘French Paradox’. The ‘French Paradox’ includes the consumption of garlic, olive oil and wine - a more relaxed approach to eating. It seems that many Europeans who consume diets high in fat and animal protein also enjoy low levels of heart disease.

Studies have shown that the consumption of garlic may lower high blood pressure. It appears that garlic may ‘thin’ the blood for a short time, which will reduce the risk of clotting. Blood thinning is not always good, but with many individuals’ blood, due to diet and lifestyle factors, prone toward clotting, may lead to cardiovascular conditions such as atherosclerosis, thrombosis and stroke.

Many studies have shown that garlic may:

• reduce cholesterol levels
• decrease LDL (bad cholesterol), yet improve HDL (good cholesterol) levels
• retard the body’s cholesterol making process and excrete fat
• prevent atherosclerosis ( plaque that builds up on the walls of the arteries that cause cardiovascular disease)
• be effective in fighting colds, infections - because garlic is a natural antibiotic
• help prevent high metal toxicity such as lead poisoning

Although garlic contains low amounts of antioxidants such as Vitamin A and Vitamin C, selenium and carotene, many researchers believe that the component allicin is responsible for most of garlic’s health boosting properties. It apparently is also responsible for the herb’s distinctive smell and profound taste.

Many ask how much garlic is enough? Generally recommended preventative doses for garlic are a half to two cloves, 4 to 7 days per week for men and post menopausal women. You can swallow the whole cloves or use theem in cooking. The usual dose for garlic capsules is 300 to 900 milligrams per day. Capsules are just as effective as the ‘real’ garlic. But they are only effective if they contain alliin, allicin or allicin’s active daughter compounds. Garlic tends to ’stay’ with people for varying amounts of time. They dissolve in your intestines and garlic capsules usually don’t produce the side effects that the herb intself may produce. One of the advantages of taking the capsules is the elimination of the ’smell’ that lingers when eating or consuming the natural herb.

Although many health-care professionals proclaim garlic free of any side effects, due to its anti-clotting properties, it is wise to take caution if you have an increased tendency toward bleeding or any other medical conditions. If you have a bleeding disorder, which include hemophilia, avoid large doses of garlic. If you suffer from migraines, you may limit your intake of garlic as well. Garlic may have a vasodilatory effect that some believe could prompt a migraine attack.

Enjoy your garlic it is a wonderful herb, but take caution with the intake amount if you suffer from any of the conditons mentioned.

Heart-Smart Salad Dressing

2/3 parts cold-pressed olive oil, walnut oil or flaxseed oil

1/6 part red wine or balsamic vinegar

1/6 part organic lemon or lime juice

dash of black pepper

dash powdered mustard

3 slightly crushed garlic cloves

Mix and let stand for at least 2 hours. Remove the cloves or eat them and enjoy. May be also used as a marinade. This is very potent, so a little will go a long way.

Until next time,

Dr.  Mommy

This a question that is always brought up when deciding between organic and regular store bought produce and food in general. The questions are based around the unnatural ingredients and the way our food is produced. The use of pesticides, antibiotics and growth hormones makes people leary and start to question and with good reason. Many of the pesticides and hormones used have been linked to illnesses and unfortunate reactions. Because of the pesticides more people are purchasing organic products.

Organic products are generally produced without the use of pesticides.

Many of the usual pesticides used are:

• synthetic fertilizers
• sewage sludge fertilizers
• radiation
• bioengineering
• growth hormones injected into animals

Organic products such as meats, poultry, and dairy products are not injected with the growth hormones and the produce is not laden with pesticides. But because of this, these products tend to be more costly too.

Unfortunately, the cost factor is one to deter many. Organic food costs 50 to 100 percent more than similar brands in the market today. Organic foods are certified and inspected and will have the USDA seal on them. This is a way to distinguish true organic foods in the local markets or supermarkets.

There are ways to purchase produce from your local farmers as well. But be sure to ask the type of pesticides they use if any. Some may complain of the cost but it is worth it when it comes to your health.

So is it worth purchasing organic products? If you are concerned about your health and what your foods may or may not be injected with or what your produce may be laced with, it is wise to look into purchasing organic or from your local farmers.

Until next time,

Dr. Mommy

Let’s face it, many of us are not independently wealthy so working is not an option. Staying healthy should not be an option either and should not be compromised because of our work schedule.

Today I will concentrate on those that work in front of a computer monitor 8 to 12 hours per day. Many of the suggestions that I mention can be adapted to any type of work that you do. The first thing to understand is that you must remember to eat. No, eating is not an option either. Because you may work many hours in a fixed position you can not forget to take time out to eat.

The foods you choose should be healthy and some examples are listed below:

• Always have water handy, your body requires water to function properly
• Healthy Snacks such as fruit, crackers, cheese, yogurt, granola

Exercise is important, especially went sitting for long hours. It is important to keep your body moving. There are times that we will forget, especially if we are very involved in a project. In order to remember, use a timer and set it to 30 minutes. Every 30 to 45 minutes, take time to stretch your body. Stand up stretch your back, arms and legs. This will help the circulation in your body as well keep your muscles from tightening which will only create more problems.

Which leads me to ergonomics. It is very important to have your computer at a certain height as well as the proper chair and wrist pad, etc. If you work on a desktop, your head should be level with the screen. You do not want to be lower or higher which will create stress and tension in the neck area. You also want a chair that will keep you upright and support your lower back. When sitting remember to keep you bottom all the way to the back of the chair. Many times we tend to sit midway in the chair and will create stress to our lower backs. Wrist pads help you have a desktop to keep your wrists level with the keyboard, this will prevent carpal tunnel syndrome and sore wrists.

If using a laptop the same applies. Find a location that will keep your head level with the screen. It is difficult to use a wrist pad or support with a laptop but if you find yourself having pain in the wrist area, there are keyboards that can be purchased separately to help aid in this condition. If working with a laptop, it is convenient to work on your bed or a couch. It is important to obtain a lapdesk or place your laptop in an area that will still maintain your body in an upright position. This will prevent sore shoulders and neck and ultimately prevent headaches.

When working for long hours in front of a computer screen it is important to not only take breaks to stretch your limbs but also take mental breaks. It is important to take mental breaks through out the day. Relax and try breathing techniques, to relieve stress. Talk a walk to stretch and relieve any mental buildup. It is best to work productively when we keep our bodies, mind and overall health in mind.

Remember we have but one body and we need to take care of it. It is important to be aware of the signs and signals our bodies give us. Take time to relax and breath. Nothing is that important to neglect your health.

Until next time,

Dr. Mommy

In a study done at Cooper Aerobics Center in Dallas, researchers determined that being moderately fit can reduce your risk of suffering a stroke. Moderately fit was defined as one who walks briskly at least 30 minutes a day, 5 days a week.

The ones involved in the research study were asked to take a treadmill test and answered some health surveys. Based on the results, the individuals were divided into 4 groups and tracked for 18 years to see how many actually suffered from strokes over that time period. The results showed that 692 strokes occurred in men and 171 women suffered from strokes. ( only a quarter of the study group were women)

These results concluded that men who were in the fit group, that walked at least 5 times per day, had a 40 percent lower risk of stroke than those that were not fit. The fittest women had a reduction of 43 percent in having strokes as compared to the less fit women. Even when taking into consideration other risk factors such as smoking, diabetes, high blood pressure and family history, the reduced risks were still consistent.

It was proven that a mere 30 minutes a day could reduce your risk of having a stroke. If you do not have a tread mill, not to worry, put on your walking shoes and head outside for a walk. Walk your dog or walk with your kids or spouse. Enjoy some quality time with your family as you exercise. A brisk 30 minute walk can prove to be a life saver and the best decision you ever made.

Until next time,

Dr. Mommy

We hear the phrase, ‘going green’, everywhere. We hear on television, radio and read in the newspaper and magazines, but do we really know what it means?

It is simply another way of saying, ‘environmentally friendly’. If you recycle or try to conserve energy, you are actually ‘going green’. It is about saving our natural resources and there are many ways we can contribute. You do not necessarily have to live on a farm, to be environmentally friendly. Just making simple changes to your life will benefit you and the environment.

Here are some ways to start ‘going green’:

• recycle - paper, plastics, glass
• use energy efficient light bulbs
• walk more or ride your bike - getting exercise and conserving
• carpooling, or mass transportation such as bus or train
• switching electric off when not in use
• limiting shower time
• purchase from local farmers
• re-use shopping bags or use cloth bags

This is just a start but, every little bit will help the environment. So, let’s start today - going green.

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

Do your children spend hours in front of the television or playing video games? How about hours in front of the computer? These acts are actually damaging to their health.

In the March 2008 issue of Archives of Pediatric & Adolescent Medicine it was found that turning off the television or computer helped improve the health of younger children. This was determined with a study they performed on 70 overweight children ages 4 to 7. They were put into two different groups. One group used a automatic device placed on the television or computer to keep track of time of use. This group was also rewarded for reducing their television or computer time. The other group had no device to monitor their time use or reward system.

The results after 24 months were astounishing. The children with the monitoring device reduced their television viewing time or computer use by over 17 hours per week, where the other group only reduced their time by 5 hours. The first group also reduced their body mass where as the second group actually increased their body mass. By these results alone, it is evident that reducing the time a child spends in front of a television will be beneficial to their overall health.

I am guilty of using the television as a ‘baby sitter’ at times, but also limit the use of it, especially video games. Educational programs are great, but let’s be honest, how often do our children choose educational programs? It is up to us as adults and parents to guide our children and limit their television and computer use. Spend more time doing physical activities, like playing outside as a family or taking walks together.

You and your children will be on the road to a healthier lifestyle and much more worth it than wasted time on the couch in front of a television. So, be sure to limit your television time and set a good example to your children, they will love you for it in the long run.

Until next time,

Dr. Mommy

As a child our parents always told us to go play outside when the sun was out. Now I wonder if they were just trying to get rid of us or actually helping us maintain healthier bones by increasing our ability to make vitamin D. Vitamin D also helps the body absorb calcium, the building block for bones and teeth.

Vitamin D is readily available through the giant, fireball in the sky. The Natural Library of Health states that your body will obtain the required amount of Vitamin D with as little as 10 to 15 minutes of sun exposure 3 times a week.

Unfortunately, with the rush-rush lifestyles we lead it is difficult to find the time to spend out in the sun or outdoors and not to mention the risk of overexposure –skin cancer. We need not worry because if we are unable to obtain Vitamin D the natural way through sun exposure we can obtain it with foods and supplements. The current recommended daily dosage of Vitamin D is 200 IU for younger adults, 400 IU for those aged between 51 and 70 and 600 IU for those individuals older than 70. But according to the American Journal of Clinical Nutrition, those values may be too low. Studies have shown that for an adult the amounts should be increased to 700-800 IU per day.

What happens if we do not get enough Vitamin D? The risk of osteoporosis when you age is much higher as well as a higher chance of developing cardiovascular disease. Increasing your intake of Vitamin D has protective effects. There was a recent study in the Journal of the American Medical Association that found younger adults with increased amounts of Vitamin D reduced their risk for multiple sclerosis by 62 percent. It showed those with Vitamin D levels of 100 nmol/L or higher reduced their risk by 50 percent compared to those with lower Vitamin D levels.

Studies have also shown that with the minimum intake of Vitamin D supplements as well as moderate sun exposure, the risks of breast cancer and colorectal cancer are drastically reduced. The lesson to be learned here is not difficult. Vitamin D plays a vital role in our aging process. It is a big component to preventing diseases. Good sources include the following: fish, dairy products, fortified cereal, multivitamin supplements, Vitamin D and sun exposure.

So, what are you waiting for? Enjoy the sun, your body will thank you for it.

Until next time,

Dr. Mommy

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