A lot of you have been complaining of pressure, congestion and headaches related to allergy season and inflammation in sinus cavities. I found an old home remedy from Ellen Hopman, a master herbalist, for relieving sinus congestion and pressure to share with all of you!
Vegetable/Horseradish Tonic
3-4 tablespoons horseradish, some people may be sensitive to this so use caution in dosage
fresh lemon juice or 1/2 lemon
cayenne pepper, add a pinch
4 cloves of garlic
whole jug of an organic vegetable juice
Blend this all together in a blender and you are set to go with a daily tonic. Drink 1-2 ounces everyday to help clear your congested sinuses!
Friday, April 27, 2012
Sunday, January 15, 2012
Constipation
I have been getting a lot of kids and adults this time of year with stomach aches, foggy thinking, increased achiness, headaches, and many other issues. After doing some detective work and using our bowel transit time at the clinic using beets or charcoal, we have diagnosed many with a slow colon or classically called constipation. The easiest way to increase the transit time is to use vitamin C, and then while you can get the material moving better, you add in more fiber. The trick is the balance between the vitamin C and the fiber for a while until you can get the muscles of the colon stronger to handle the amount of fiber you are adding in. For those who have a lot of trouble with this balance, I often add probiotics (good bacteria) into their gut as well.
But this problem got me to thinking; in the winter, how can you get more fiber in when there aren't as many fresh veggies? What if your child is more of a fussy eater?
So in order to not rely on supplements for your entire life, here are some tidbits of information on what you are eating to help your gut work better. First, start your day off with a large glass of lukewarm water. Hydration is key because that is the colon's job to remove liquid from waste material, but if there is no water, it becomes even more dry and hard to move along. Shoot for 1/2 your body weight in ounces of water per day. Second, have a fresh salad as often as you can with a homemade oil and vinegar dressing. If you use an organic vinegar, I think you may be surprised even your kids might like it. If not, it is real easy to whip up a homemade ranch dressing to keep in the fridge as well. Use dark greens, spinach and add some tomatoes, olives, an avocado, or other garnishes to add a little more veggie variety. But best of all, get an adequate source of roughage in your diet for your fiber intake.
Here are some great high-fiber food ideas/options for you and the kids:
Baked beans (or adding in white beans, black beans and others to many dishes- often they just disappear in them and they are tasty too) (1/2 cup 8 grams)
Whole wheat egg noodles
Apple (4 grams)
Pear (4 grams)
Carrots (1/2 cup cooked 3.4 grams)
Strawberries (1 cup 3 grams)
Watermelon
Orange (2.4 grams)
Peanut Butter
Popcorn (1 gram for 1 cup)
Raisins (1 tablespoon 1 gram)
Or, hide ground flaxseed in bran muffins, granola bars, pancakes, and other baked goods.
The goal each day to keep your colon healthy is to aim for 25-35 grams of fiber per day and is best in a food form but a natural supplement like psyllium husk and seed is a good option until you learn the balance that is good for you.
But this problem got me to thinking; in the winter, how can you get more fiber in when there aren't as many fresh veggies? What if your child is more of a fussy eater?
So in order to not rely on supplements for your entire life, here are some tidbits of information on what you are eating to help your gut work better. First, start your day off with a large glass of lukewarm water. Hydration is key because that is the colon's job to remove liquid from waste material, but if there is no water, it becomes even more dry and hard to move along. Shoot for 1/2 your body weight in ounces of water per day. Second, have a fresh salad as often as you can with a homemade oil and vinegar dressing. If you use an organic vinegar, I think you may be surprised even your kids might like it. If not, it is real easy to whip up a homemade ranch dressing to keep in the fridge as well. Use dark greens, spinach and add some tomatoes, olives, an avocado, or other garnishes to add a little more veggie variety. But best of all, get an adequate source of roughage in your diet for your fiber intake.
Here are some great high-fiber food ideas/options for you and the kids:
Baked beans (or adding in white beans, black beans and others to many dishes- often they just disappear in them and they are tasty too) (1/2 cup 8 grams)
Whole wheat egg noodles
Apple (4 grams)
Pear (4 grams)
Carrots (1/2 cup cooked 3.4 grams)
Strawberries (1 cup 3 grams)
Watermelon
Orange (2.4 grams)
Peanut Butter
Popcorn (1 gram for 1 cup)
Raisins (1 tablespoon 1 gram)
Or, hide ground flaxseed in bran muffins, granola bars, pancakes, and other baked goods.
The goal each day to keep your colon healthy is to aim for 25-35 grams of fiber per day and is best in a food form but a natural supplement like psyllium husk and seed is a good option until you learn the balance that is good for you.
Tuesday, December 6, 2011
Importance of your Stress Level
Stress is something we all battle. It will not go away, but you have the choice in how you respond to it. I was just reviewing some reading last night again, and was reminded of the vastness of the function of the adrenal glands. It is amazing that they control so much, and your reaction versus action regarding stress and the chronicity of it can make or break the function of your body.
Stress affects the adrenal glands. They help you mobilize the 'fight or flight' reaction in your body. This is very necessary for stressful events, BUT, was not intended to be used on a daily basis such as it has been in our society and environment. The following hormones are affected when the adrenal glands are working:
1. Epinephrine (Adrenaline) and Norepinephrine- part of the nervous system causing you to react or stay calm.
2. DHEA, Progesterone, Estrogen, Testosterone- tissue repair, body rebuilding, sex hormones, anti-aging function
3. Cortisol, Glucocorticoids- blood sugar regulation, anti-inflammatory action, immune response modification
4. Aldosterone, Mieralcorticoids- regulation of sodium, potassium and fluid volume, inflammation.
So, the story goes when I discuss with my patients all the reasons we need to address their reaction to stress while they are healing from pain, is that because when there is an injury or chronic pain there is usually too much inflammation. We can nutritionally get rid of the inflammation all we want, but if your hormones are continually putting it right back in, it is a never ending cycle.
Feel like you will never get to the top of that mountain? Check out http://www.heartmath.org/ for some interesting information on the affects stress has. Also, take a stab at breathing deeply into your belly to start making a simple change. Take one minute of every one hour you are awake, and breath deeply from your belly and think of all you are grateful for in your life. You will be amazed that within one year, there will be stressful events that will not affect you as they had in the past. They will come, but you somehow have a very clear and calm response to it that is unlike before. It is definitely worth a strong attempt, not only to save your physical body from the harm of chronic stress, but your mind too.
Stress affects the adrenal glands. They help you mobilize the 'fight or flight' reaction in your body. This is very necessary for stressful events, BUT, was not intended to be used on a daily basis such as it has been in our society and environment. The following hormones are affected when the adrenal glands are working:
1. Epinephrine (Adrenaline) and Norepinephrine- part of the nervous system causing you to react or stay calm.
2. DHEA, Progesterone, Estrogen, Testosterone- tissue repair, body rebuilding, sex hormones, anti-aging function
3. Cortisol, Glucocorticoids- blood sugar regulation, anti-inflammatory action, immune response modification
4. Aldosterone, Mieralcorticoids- regulation of sodium, potassium and fluid volume, inflammation.
So, the story goes when I discuss with my patients all the reasons we need to address their reaction to stress while they are healing from pain, is that because when there is an injury or chronic pain there is usually too much inflammation. We can nutritionally get rid of the inflammation all we want, but if your hormones are continually putting it right back in, it is a never ending cycle.
Feel like you will never get to the top of that mountain? Check out http://www.heartmath.org/ for some interesting information on the affects stress has. Also, take a stab at breathing deeply into your belly to start making a simple change. Take one minute of every one hour you are awake, and breath deeply from your belly and think of all you are grateful for in your life. You will be amazed that within one year, there will be stressful events that will not affect you as they had in the past. They will come, but you somehow have a very clear and calm response to it that is unlike before. It is definitely worth a strong attempt, not only to save your physical body from the harm of chronic stress, but your mind too.
Monday, November 28, 2011
Here we go!
Well, I have finally taken the plunge to start a blog. Big accomplishment for me to take this on, since I am technologically challenged. But, I figured this would be an excellent way for me to spread those late night brainstorm sessions, or tidbits of info that cross my desk that may help all of you, without having to save all the material for a newsletter. I look forward to this new adventure and hope enjoy the knowledge I have to share, find it interesting and helpful in any way on your journey towards health and wellness!
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