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GET A GOOD NIGHT’S SLEEP
Warm nights or life’s stresses can bring out the insomnia in people.  If you are having sleep trouble falling asleep, wake up too often, don't feel well-rested when you wake up in the morning, or simply want to improve the quality and quantity of your sleep, try as many of these techniques as possible:
 
Avoid bedtime snacks made up of grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low you will most likely wake up and not be able to fall back asleep. Eating before bed or during waking hours also causes the body to get into a pattern of waking up just for food which not only deprives you of important rest, it adds unnecessary calories during your body’s most metabolically slow period which will cause fat accumulation.
 
Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin. Turkey is a great source for this.
 
Sleep in complete darkness if possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and serotonin. If you tend to get up during the night, use as little light as possible. Keep a night light in the bathroom so you don’t need to use overhead lighting. Extreme light will stop your body’s production of melatonin which is a natural sleep aid.
 
Try Relaxation CDs. There are a lot of wonderful relaxation CD’s available. Some people find the sound of nature such as the ocean or forest to be soothing for sleep. Relaxation CD’s will also help clear your mind of problems and daily clutter that can weigh heavily on you.
 
Wear socks to bed. Feet have the poorest circulation of any part of the body and will often feel cold. Cold feet are prone to cramping which can also cause immediate sleep interruption, making resumed sleep even more difficult.
 
Read something spiritual. Meditation or inspirational books can help you relax. Don't read anything stimulating, such as a mystery or suspense novel which may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours instead of going to sleep.
 
Go to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11PM and 1AM. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Staying up late interrupts the natural charging of your body’s systems so try to be in bed before 11:PM.
 
Write down what’s on your mind. Don’t go to bed with your mind racing. If you don’t write down all the things you want to remember, you will wake yourself up throughout the night with the fear of forgetting something. If you’re upset about something, this technique will also work. When you unload your concerns onto a piece of paper, your brain doesn’t feel the need to retain it. Consequently, it can relax and rest more comfortably.
 
Set a peaceful alarm. Being concerned about waking will keep you awake! If you set a reliable alarm, you don’t need to fear oversleeping. It is important to note, however, that you should avoid alarms that are too loud. When you wake suddenly with an uncomfortable, loud noise, it will stress the body and start your day off badly. You also want to remove the clock from view so you don’t tend to watch the hours tick away. It will only add to your worry.
 
Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot. A cool bedroom is much more conducive to restful sleep.
 
Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. Check with your doctor or pharmacist to see if the medications you are taking will inhibit sleep. If so, see if there are natural alternatives that may be substituted.
 
Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee or many kinds of tea will keep some people from falling asleep. Be aware, caffeine is often present in herbal formulas associated with weight loss or increased energy. These types of products should be avoided after 6:00 PM.
 
Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later and have difficulty falling back to sleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.
 
Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime making sleep a lot easier.
 
Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights’ sleep.
 
Exercise regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it.
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THE SOY CONTROVERSY

 
Soy is considered by many to be a health food. This has come about largely because of the numerous health claims surrounding products containing soy. From tofu burgers to baby formulas, soy is considered to be a good source of protein and has been promoted as a healthful option to animal products. But, is it a safe one?
 
A CBS, 20/20 news investigation challenged soy’s safety and many other researchers have followed suit. Although admittedly a great source of protein, excessive soy consumption was found to have a variety of negative health effects. Questions have risen over soy’s effect on increased breast cancer in women, brain function in men and the hidden development of abnormalities in infants. Additionally, it has been shown to cause infertility problems in certain animals.
 
The fact that soy products are known to lower cholesterol levels has brought greater attention and preference for its use. But, many people do not stop to realize that cholesterol, at proper levels, is needed for a healthy body to function. Dropping cholesterol too low can be dangers and health threatening.
 
The biggest factor in the soy / health debate is surrounded by the natural chemical it possesses that mimics estrogen, the female hormone. Some studies in animals show that this chemical can alter sexual development. It is scary to note that two glasses of soy milk a day over the course of a month contains enough of the chemical to change the timing of a woman’s menstrual cycle. Although soy is considered to be a cancer-fighter by some experts, studies have now shown that soy can increase cancer growth in those who have estrogen-feeding breast cancer.
 
Infant formulas are under scrutiny too because so much of soy’s long-term effects are unknown. Adverse effects have been seen in animals that might not necessarily apply to humans, so manufacturers of infant products are quick to discount this concern. There is no question that soy formulas have been lifesavers for babies who are allergic or cannot digest cow’s milk, but many soy-formula products have been widely adopted by a large percentage of new mothers who assume soy milk is healthier. Experts agree that infants should not needlessly be exposed to the estrogen-producing chemicals in soy milk if it is not absolutely necessary.
 
Dr. Lon White of the National Institute of Health says that he found greater brain aging and shrinkage among elderly Japanese-American men who had eaten soy-laden tofu at least twice a week during middle age. He reported that his subject’s brains showed an unusual and exaggerated aging pattern in terms of brain function and memory cognition.
 
The chemical makeup of soy is complex and can change depending upon the processing of the bean. Some chemical inhibitors in soy are large, tightly folded proteins that are not completely deactivated during ordinary cooking. They can produce serious gastric distress, reduced protein digestion and chronic deficiencies in amino acid uptake. Soybeans also contain phytic acid and haemagglutinin. Haemagglutinin is a clot-promoting substance that causes red blood cells to clump together and it is also a growth inhibitor. Phytic acid, present in the bran or hulls of all seeds, is a substance that can block the absorption of essential minerals like calcium, magnesium, copper, iron and zinc in the intestinal tract.
 
Vegetarians need to be particularly careful because those who consume tofu and bean curd as a substitute for meat and dairy products risk severe mineral deficiencies. The results of calcium, magnesium, zinc and iron deficiency are well known. Zinc is sometimes referred to as “the intelligence mineral” because it is needed for optimal development and functioning of the brain and nervous system. It plays a role in protein synthesis, collagen formation and is involved in the blood-sugar control mechanism that protects the body against diabetes while boosting the immune system.
 
The phytates found in soy products interfere with zinc absorption more completely than with other minerals. Additionally, soy has one of the highest percentages for contamination by pesticides of any other foods.
 
While the scientific research on soy is still emerging, it is becoming more and more controversial. Science and the commercial food industry are often at odds over these kinds of issues. Foods that are promoted as “miracle food” should be highly suspect. The public is encouraged on a daily basis to eat foods that are not healthy for them. Millions of dollars in product advertising bombards us every day, touting the good in products without disclosing the potential hazards.
 
Don’t make assumptions when it comes to food. Just because a product is “natural” doesn’t mean it is necessarily the best for your heath. Know your body, its deficiencies and its requirements. Select foods that are best for YOU, and not ones that are simply fashionable. You’ll be healthier for it!
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UNDIAGNOSED THYROID PROBLEMS CAUSE MANY AILMENTS
 
Many people suffer needlessly from extreme fatigue, acne, depression, obesity and infertility because their doctors do not think of or recognize the subtle symptoms of the easily correctable condition of hypothyroidism. This condition is extremely common and also associated with premature graying of the hair and high cholesterol.
 
Many people also suffer with a poor quality of life due to what appears to be uncontrollable obesity, depression, fatigue, joint pains, recurrent tendonitis, swelling of face and legs, terrible acne, concentration irregularities, anxiety , recurrent infections, cold intolerance, menstrual problems, infertility, anemia and other related conditions just because their doctors do not recognize or acknowledge that hypothyroidism could be at their condition's root.
 
Does the above description sound like you? I and the doctor’s I have worked with have personally seen peoples’ lives turned around quickly so that they feel years younger, are reborn and able to go back to active, productive lives. It has been estimated that 20-30% of our population have sluggish thyroid function. In postmenopausal women, the incidence is even higher. The condition is also more prevalent in women although not uncommon in men…especially overweight men.
 
Thyroid disease can masquerade as any other illness and is often a hidden contributing factor making other medical conditions much worse or unresponsive to treatment. It must be considered when treating just about every condition or it will not be appropriately diagnosed. Low thyroid is largely unsuspected, under-diagnosed inadequately treated and often goes untreated altogether.
 
You are a likely candidate for hypothyroidism if:
 
1. There is a family history of thyroid disease.
2. Any other autoimmune disease or related condition such as diabetes, rheumatoid arthritis, Crohns disease, psoriasis, migraines, Raynaud’s, premature graying, Attention Deficit Disorder and many others are present.
3. Low basal morning temperature.
 
I must emphasize that many people are still hypothyroid in spite of normal thyroid blood tests. A test reading, even if in the low-normal range may not necessarily be an indicator that some problem is not present. Pay attention to how you feel. How you feel is the key to understanding thyroid problems and can apply to resolving many medical challenges.
 
There are many thyroid tests that need to be integrated along with the symptoms and signs you may have identified as problematic in order to arrive at a correct diagnosis and treatment. Like most diseases, thyroid problems don't just happen. Outside influences like toxins will contribute to your thyroid's function. The most obvious thyroid toxins are fluoride, chlorine, too much iodine, hairsprays, artificial fragrances, household cleaners, pesticides, PCB’s from plastics, and too much soy. Deficiencies of vitamins, minerals and amino acids found in protein such as selenium, zinc, vitamins C, E, A, D, alpha lipoic acid, tyrosine as well as numerous other factors are also contributors to low thyroid function.
 
Almost all thyroid disease is caused by an autoimmune problem. It is often triggered by an accident or trauma, puberty or childbirth. Since this is an auto-immune or inflammatory condition, these people not only need to support the thyroid with appropriate nutrients and possibly thyroid replacement, but they also require large amounts of antioxidants to quiet the inflammatory/autoimmune process. These nutrients would include vitamins A , C, E, selenium, Co-Q10, N-acetyl cysteine, pycnogenol, alpha lipoic acid ,magnesium, MSM, quercetin, large doses of omega-3 fatty acids and amino acids, especially tyrosine.
 
I encourage you to become pro-active in your own healthcare. Be your own healthcare advocate. Only you really know how you feel. You must be knowledgeable. You should be the leader of your medical team by asking the right questions and becoming as educated as you can. Read, research and learn. It could save your life.
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ORGANIC FOODS REALLY ARE BETTER
 
People continue to ask me about the health benefits of organic foods. It is easy to identify that organic foods cost more, but it is not as easy to see if they are actually worth the extra money.
 
Lets start with what an organic food really is. In order for a food to be termed “organic,” it must be produced without pesticides, toxic fertilizers, bioengineering or ionizing radiation. Organic meat, poultry, eggs and dairy products must come from animals that are given no antibiotics or growth hormones to fatten them up. Before a product can be labeled "organic," an inspector visits the farm where the food is produced to make sure the farm meets USDA standards. A food must be no less than 95% “organically clean” in order to carry an official "USDA organic" seal.
 
Because of the stringent regulations now posed on farmers of organic items, studies have shown that the nutritional quality of the fruits and vegetables grown under these standards are significantly higher than their ‘supermarket food’ counterpart. Part of the explanation for this is the simple fact that many of the chemicals and fertilizers used in commercial farming bleaches soil of important nutrients. Consequently, those nutrients become deficient in foods historically containing them. For example, a governmental study concluded that organic apples, pears, potatoes and wheat had, on an average, 90% more of the expected nutritional elements than their commercially grown counterparts.
 
What does that mean to you? Simple. Eating “organic” will provide you with a much higher source of nutrition and much lower exposure to dangerous, toxic chemicals. Pesticides in foods are real and they do cause physical harm. The average American’s liver does not work well enough to neutralize poisonous invaders so many of the side effects of these toxic chemicals are not metabolized out of our bodies. They also becomes a major source of disease which is introduced to us through our food. Pesticides have been known to increase breast cancer risk, Parkinson’s, Gehrigs Disease and can cause thyroid damage which affects everything from weight to mood.
 
The American public is taking a much closer look at their own personal health. There is no question that your body will benefit from minimizing unnecessary chemicals, toxins or hormones found in non-organic foods. But, in order to be as protective of what you eat as you would like, READ THE LABELS! Food producers are smart and know the public will pay more for organic foods. That’s why they will mix organic ingredients with non-organic ones, then promote the organic ingredients prominently on the packaging. Now, with new legislation, you can rest assured that an item must be at least 70% organic in order to significantly promote it as such. Just be sure you are not purchasing “organic junk food” that may be safe from a chemical perspective, but is still full of sugar and other undesirable ingredients that do not provide any nutritional value to you whatsoever.
 
Many local markets now carry organic foods. Publix is increasing their organic options and Whole Foods carries just about everything from fruits and vegetables to free range chickens in organic form. But, take note… If you cannot afford to buy organic fruits and vegetables, non-organic fresh produce is better than not eating fruits and vegetables at all. Fresh produce and butcher-shop items are a necessary part of a good, balanced eating plan. Stay away from canned, boxed or packaged food whenever possible. That’s where preservatives and extra fat chemicals abound. The closer to nature your food is, the better it is for you.
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WOMEN WANT BETTER SEX TOO
 
In a world full of ever-growing male vitality products (no pun intended!), women seem to take a back seat. Sexual dysfunction in American women has been estimated to be as high as 63%! Healthy sexual vitality is dependent upon the overall health of a woman’s body and it’s specific physiological functions. The endocrine system, circulatory system and nervous systems have the greatest influence for creating the prime physical conditions necessary for the enjoyment of sex.
 
According to the US Food and Drug Administration’s Center for Drug Evaluation and Research, the number of sexually satisfying events experienced by women in drug trials are as a result of physical changes in the genital area such as increased vaginal blood flow, clitoral engorgement, and vaginal lubrication. Some ladies are even trying prescription products like Viagra in order to enhance their sexual energy and libido. Although many medical professionals may feel that the results women achieve using Viagra-type products are primarily through a psychosomatic placebo-effect, the reality is that women’s sexual response and performance is better when male androgen hormones such as testosterone are present at healthy levels.
 
A recent study at UCLA found that more sexually active women have higher levels of testosterone in their body. In addition, testosterone replacements have been used by women taking birth control medications (which can cause testosterone levels to drop) and by menopausal women who have diminished testosterone levels. These medications help increase their ability to have an orgasm, improves concentration, wards off depression and fatigue thus providing a greater improvement in libido. Unfortunately, many pharmaceutical medications also come with unwanted side effects such as increased facial hair growth and acne.
 
What’s the option? Natural herbal formulas. For centuries, the Chinese have identified herbs that address the comprehensive physiological requirements for a healthy libido in women and science, through the years, has proven these herbs to be effective. For example, herbs that have been shown to have a natural testosterone enhancing effect without side effects are Curculigo, Morinda, and Eqimedium. Rehmannia and Epimedium have been shown to help normalize the body’s own blood estrogen levels. Research has found that the level of sexual desire in women is in direct proportion to the concentration of estrogen in the bloodstream which nourish and engorge sexual tissues. Cornus Officinale and Tribulus Terrestris promotes clitoral erectile response because they promote vasodilatation and engorgement of blood vessels through increased circulation.
 
Brain and nerve chemicals, known as neurotransmitters, also play a crucial role in the desire for sex. When these chemicals are deficient, the motivation to engage in intimacy is lacking which increase a women’s sexual dysfunction. Neurotransmitters help to create the mood and mental energy for sexual desire to occur. The Chinese herb, Epimedium, was found to improve neurotransmitter levels which increases the female body’s initiation of arousal and sexual mechanisms.
 
But, all herbal formulas are NOT created equal. Herbal remedies, like wines, vary in quality and formulations. If you or your spouse are one of the 63% of sexually frustrated American women, you can see that there are options. Natural, holistic approaches to good health are becoming the preference for many.
 
If you are currently taking any prescription medications, be sure and speak with your doctor before using any all-natural alternatives. Understanding your body and providing it with the proper nourishment and care that it needs will better prepare you for achieving the sexual gratification you seek.
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PARENTAL AWARENESS HELPS TEENS STAY ON TRACK
 
It is always important for parents to keep a watchful eye on their children. I want to share some very alarming statistics on the subject of teen behavior in hopes that increased public awareness can somehow bring about change. The stats given are from Child Stats.gov and the Health Education Authority:
 
Fifty percent of all American 8th graders and above drink alcohol
 
30% of all 12th graders; 25% of all 10th graders; 13% of all 8th graders consider themselves "Heavy Drinkers" defined as consuming 5+ drinks at one time within each 2 week period
 
69% of all American 8th graders have smoked cigarettes; An average of 16% of high school children smoke regularly
 
26% of 12th graders; 23% of 10th graders; 12% of 8th graders have experienced illegal drug use
 
1 out of every 5 teenage girls under the age of 16 has attempted suicide
 
1 out of every 10 teenage boys under the age of 16 has attempted suicide
 
48% of new cases of sexually transmitted diseases are diagnosed in people ages 15-24
 
These numbers are as sad as they are astounding. As parents we pray that our family will never be included in these percentages. But, the percentages clearly stack the odds against most of us to come out unscathed by any one of these sad social realities.
 
It is important to be aware that these statistics represent more then just emotional issues and peer pressures for our children. Far too many of today's youth struggle with both psychological and physiological imbalances that cause them to misbehave, self-medicate or experiment with mood altering drugs, combat depression with alcohol or fight any number of influences that affect them both emotionally and chemically.
 
It is easy to take proper nutrition for granted. I am convinced that nutrition plays a larger role than we might suspect relative to these imbalances. Ultimately we are what we eat and proper nutrition is fundamental to every child's mental and physical health. Even our school system has failed miserably when it comes to nutrition and are more concerned about their students putting something in their stomachs at lunch time rather than the quality of the food they make available. Quite frankly, eating a bag of chips and a soda is much more damaging to a child than their skipping lunch altogether.
 
Food plays a critical role in a child's hormone balance and children are even more susceptible to imbalances than adults. Too much sugar can trigger hormone surges that result in everything from behavior problems to depression. Many of our children are helplessly trapped on a kind of insulin roller-coaster fueled by sugar. This creates even more stress hormones because it stimulates the adrenal glands. Researchers have recorded blood sugar spikes of as much as 150% from sugary treats, causing heart rate increases of 33 beats per minute. Children's hormones are already raging due to their varying stages of development. Couple this with improper eating and it is no wonder that children cannot control their behavior, their anger or their mood.
 
The body will crave its own deficiencies. Because children do not understand their deficiencies, they unknowingly try to balance them. They may temporarily treat the symptom, but never get to the cause. When they feel depressed, for example, they react. They will use some outside chemical or turn to comfort food eating to make them feel better when, in fact, it ultimately does the opposite. If this persists, your child will unwittingly end up with dependencies or chemical imbalances that can send them into an emotional tailspin.
 
Exercise is another thing that is sorely missing from our children's curriculum. Most schools have eliminated physical education other than in an elective form like sports and recess is much more of a social time than an activity period. Children are no longer made to blow off steam and release their pent-up energy in a healthy manner. TV, computer games, internet, music videos and sedentary activity encompass most of their life. Physical activity triggers complex hormones collectively called endorphins that give people a feeling of wellbeing and happiness. When activity is rare.. happiness is rare also. Sadly, no amount of TV time can substitute for old fashioned exercise. This is a great opportunity for family time too. Take a walk or ride bikes with your children. Chances are you could both use the exercise!
 
Tune into your children and don't ignore tell-tale signs that might indicate the beginnings of a problem. Watch their behavior and identify mood swings. Communicate with them as much as you can without sounding preachy or judgmental. Be aware of what they eat and encourage good nutrition. Have them take a multi-vitamin in the morning and again before they go to bed. If your child has a weight problem, don't belittle them or badger them into eating better. Be understanding. Be an example. Don't stock unhealthy foods in your house and include your kids when you do the grocery shopping. The more connected your children feel to you and a healthy way of eating, the less likely they are to fall prey to psychological and physiological imbalances brought about by poor food choices. Keep your children balanced and healthy and their behaviors will follow suit too.
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FARM RAISED SALMON ISN’T HEALTHY
 
There is continued confusion on the part of the public when it comes to “farm raised” vs “free swimming” fish. The term ‘farm raised’ denotes special care and breeding for many of us. Consequently, we think that seafood that has been ‘farm raised’ is healthier and a better choice when nothing can be further from the truth!
 
Seafood is a staple in south Florida and most of us enjoy a variety of fresh fish at our favorite eateries. This year it is expected that wild, Alaskan King Salmon will be very expensive and more in demand than ever. Americans have become spoiled by the abundance of salmon and its growing popularity. Unfortunately, many are unaware of what price our collective health pays for this assumed healthy choice.
 
Farm raised salmon has become an abundant commodity. Grown in giant pens, this fish, which lacks government labeling to notify you of its potential health dangers, is subject to contamination from antibiotics, exposed to pesticides, chemicals and has most likely been dyed with color additives. Fish farmers feed the fish with synthetic pigment to maintain a pretty pink color. Although affordable and available year-round, farm raised salmon can be detrimental to your health.
 
Industrial fish farming has experts concerned about the chemicals and pollutants that are damaging the marine environment. Highly concentrated protein fish feeds, fish waste and uneaten food are generating bacteria on these farms that consume oxygen vital to shellfish and other bottom-dwelling sea animals living on the ocean floor. Disease and parasites, which are usually rare in wild, free-swimming fish, abound in fish that are raised in such confined conditions. Typical salmon farms are 100 feet square and will house 50,000-90,000 fish!
 
Tons of fish died last year due to toxic algae and many had to be destroyed because they carried infectious viruses. None of this is disclosed to the public on product labeling in the form of warnings so you can make knowledgeable supermarket purchases. Farm salmon are much fattier than wild salmon yet they contain much fewer beneficial omega-3 fatty acids. They also contain much higher quantities of mercury.
 
Obviously, my message is to eat wild, free-swimming fish whenever possible and avoid farm-raised seafood. Although the cost is higher, your health is well worth the added expense.
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SCHOOL NUTRITION
It is not unusual for kids in busy families to be left alone to make their own lunch choices. Working parents send their children off to school with lunch money that will most likely buy a meal consisting of chips, soda and ice cream. As a parent, if you want your children to eat right, you should either pack their lunch or be sure they are well informed about what they should and should not eat.
 
I always find it amazing that most schools teach some form of nutrition in their health classes yet they certainly don’t practice what is ‘preached’ in the cafeteria. It is no wonder that today’s kids are growing by leaps and bounds and not only up… but out! Schools offer more foods that 'taste good' rather than ones that are good for them when, with a little creative planning, meals can easily be both. Prepared lunches by the cafeteria are often made up of high fat “mystery meats” with weird sauces or yucky concoctions that drive kids to the snack counter where they can create their lunch from a large selection of chips, cookies and other nutritionally poor, high carbohydrate snack-like food items.
 
I have spoken with many school officials who inform me, "we have to give the kids the foods they'll eat no matter what the nutritional value!" The truth is, as long as the selection is reasonable, kids will eat whatever is provided. Grilled chicken instead of chicken tenders… sliced roast beef instead of stew… wild rice and sweet potatoes instead of fries, along with a salad bar of greens and chopped vegetables would all be welcome and edible additions to a school's menu. Unfortunately, the profits are not in the apple… they are in the 'apple crisp'. School cafeterias are not about creating healthy kids. They are about protecting the school's bottom line.
 
So parents, what can you do about this? Besides getting involved through the PTA or other parental platform, my initial ‘pack a lunch’ suggestion still stands. I know that may sound like a pain if you're a working parent, but it’s really not a big deal once you get into the daily habit. Publics, Whole Foods and other markets all offer a lot of pre-made meal options that can be put in your children's lunch bag. Freshly sliced turkey or bar-b-que chicken from the deli can be taken to school each day. Even a can of water-packed chicken or tuna gives them lots of protein without a lot of trouble. If your student has access to a microwave oven (which are available in most school cafeterias), soup or even light TV-style dinners are better than chips or fries. You don’t even have to make sandwiches. My kids just take the fresh cut (not pre-packaged) deli meat with them. (They are better off without the bread anyway.) Then they simply wrap the meat around a quarter dill pickle slice, sometimes add a cheese slice, dribble on a little mustard, and, voila! Easy lunch.
 
Hopefully your school's cafeteria offers fresh fruit, yogurt or cottage cheese which are all good lunch options. If salads are preferred by your student and dressings are questionable, they can even keep a bottle of balsamic vinegar in their locker. If the school serves hamburgers, have them eat the burger patty without the bun. The same thing goes for chicken or any luncheon meat sandwich. Use mustard or catsup instead of mayonnaise too.
 
Proper nutrition is critical for brain function and mental alertness throughout the day. Most kids get at least one third of their daily nutrition from school cafeterias so their selections are important. Have them avoid sodas or sweets too. Diet sodas are bad because the artificial sweeteners increase their desire for more sweets. Regular soft drinks are bad because most contain caffeine in addition to a very high sugar content. Either or both of these ingredients lead to irritability and create an inability for a child to focus in class. This is especially true if your child has attention deficit challenges.
 
Breakfast is a must too. Don't let your kids go to school hungry - even if they say they aren't. Protein drinks are a fast and easy way to get breakfast down if time is restricted. Breakfast is the meal that gets their body's engine started and pumps the metabolism. If they really want to eat carbohydrates, this is the meal to do it. But, they still need to include an adequate amount of protein too. Eggs, salmon, breakfast steak and even leftovers all make a great breakfast. Remember, if you give them carbohydrates for this or any meal, stick with whole grains and avoid white starches whenever possible.
 
Meal skipping puts the body into hormonal and metabolic chaos that can cause your children to have a weight problem now or develop problems later. In the morning, their body has been without food for 8-12 hours which creates a decreased metabolic rate and fat hoarding. A good breakfast, which includes adequate protein, will increase their metabolic rate at least 10%. It keeps their body balanced hormonally and metabolically to ward off energy crashes, hypoglycemia, cravings and binges. When they skip breakfast, even if they are not hungry in the morning, it causes their metabolic system to slow while increasing hunger. This practice generally leads to overeating at lunch and afternoon snacking too.
 
Children are developing diabetes and food-related conditions at epidemic proportions in this country. Obesity in children is growing at a rate of 9% each year. Take an active role in your child's diet. They need your help.
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WHY DO WE MINIMIZE HEALTH ADVICE?
I am always amazed at the advice I read in magazines on health topics and weight loss options. For some reason, popular fashion trend magazines don’t find it necessary to level with their readers. I’ve found their advice to be fun and upbeat, but rarely does it confront the real issue. Magazines must have identified that their readers must not want to take responsibility for their actions or that they are unwilling to adequately change behaviors. That would explain why every complex problem from weight management to disease control seems to have a simple and effortless solution. Yet, as a society, we have never been sicker or more overweight than in any other time in history.
 
I was reading a women’s magazine the other day at the doctor’s office where I was awaiting my annual physical. In almost every instance, each article minimized the reader’s need to put out much effort to achieve their goal. For example, “Lose weight without giving up your favorite foods” was one topic that featured ice cream and pizza as the pictorial. Throughout the entire story the author minimized the changes the reader would need to make in order to achieve significant weight loss results. I am certainly in favor of making changes slowly. But, logic (and reality) dictates that you are not going to eat a hot fudge sundae every day and lose up to 3 pounds every week!
 
Another article was on the importance of calcium, but it didn’t really go into all the hazards of not getting enough. It also minimized calcium sources by telling the reader their unrealistic options. People were directed to “drink an 8 oz. glass of milk, a glass with an unidentified quantity of orange juice, a cup of yogurt or a slice of cheese.” Unfortunately, all of those items together would not provide all the calcium an adult needs each day. It went on to give statistical data for calcium deficiencies in children (44% of boys and 58% of girls ages 6-11 are calcium deficient), but it didn’t provide all the things a parent can do to ensure their child obtains enough of this important mineral.
 
Osteoporosis has been found to be a pediatric disease with geriatric consequences. But, because we minimize the need for calcium in our children, we are not aware that we are supporting the potential for osteoporosis and bone-related problems as they age. Most kids don’t really like to take vitamins and most parents don’t push the issue. We tend to only address what is ‘broken’ and not take preventative steps to ensure good health.
 
Child obesity, which is growing by as much as 9% per year, is largely attributed to deficiencies in our children that cause them to retain fat. But, nobody tells us that. Why? Is it truly unpopular to tell the public the truth? Have we become such a sensational population that we only want to read celebrity stories, plastic surgery tips and ignore the fact that we are growing disease in this culture at an alarming rate?... Disease that, in many cases, can be avoided or greatly minimized with proper nutrition and health care.
 
I don’t mean to overstate this, but it makes me angry that people go quietly about their business and follow silly directives that only perpetuate problems. The result of which is a frustrated society that has become complacent about their health and assumes they really are not able to improve it anyway.
 
Good health is a responsibility. As I sat in the doctor’s office awaiting my appointment, there were several people in the waiting room who either had knee surgery recently or were planning a surgery soon. In all instances, each and every one of them were grossly overweight. Now, if you were going to build a table, you wouldn’t use toothpicks to support a top that would accommodate 4 people! Knee problems don’t just happen. They develop over time. How can someone who is living with rapidly degenerating knees allow themselves to be overweight? Doesn’t anyone tell them what they need to do to help their condition? Is surgery a better option to self control?
 
Please, seek proper council and actively learn about your body. The web is full of great information if you are willing to be realistic and take positive, practical action. There are no short-cuts to good health…But it is certainly worth the effort.
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BELIEVE IN YOUR CHILD’S POTENTIAL
The single greatest gift a parent can give to a child is their unconditional belief in their offspring’s ultimate success. When your children are aware that their loved ones believe in them, it allows them to move mountains at times when they may not even believe in themselves.
 
Every person has unlimited potential. Parents need to recognize that their child’s potential may not necessarily manifest itself in traditional means. Success is relative. Some of us see it as achieving a major degree as a doctor, lawyer or business professional. Others see success as being a loving, caring parent who overcomes all odds and raise exceptional human beings. Both are important. Both are successes. Simply being happy in life is the greatest accomplishment of all. Please do not lose sight of that.
 
There will be many times over the years that you will question your parenting techniques or wonder why things may unfold as they do. During the trying times you may feel hurt or anger over a bad choice your child makes. In all these instances, the one thing that you must remember is that all choices are theirs to make… not yours. Your job is to guide them and provide them with all the tools necessary to make the right decisions. It is NOT your job to make those decisions for them. Helping your child to analyze what goes wrong ~ or what goes right, are all ways you can help your family learn from their experiences. And, as parents, we grow in the process, too.
 
Even though you may think your child is not listening, they are. Even though you may not think they see, they do. You don’t always have to like your child, but you must always love them, flaws and all. The world is littered with people who should have never been a success in life, but they are because someone, somewhere, believed in their abilities when they were having a hard time believing in themselves. That’s what you have to do.
 
There is nothing wrong with showing disappointment or disciplining your child when they mess up. That’s part of your job. However, all good relationships need forgiveness and not reminders of historical challenges. Nobody likes having their bad choices thrown back at them. Words can wound even more than weapons so choose your words carefully. If you think back at the mistakes you have made along the way, we’re sure you will remember that it was the positive influences that pulled you through, not the negative ones.
 
Everyone has options. Your child may select a path that is in conflict with what you will want for them. You may see them as a professional. They see themselves as a free spirit. If you have instilled the right value system throughout their development, they may not join you on your path, but they should find contentment and peace on the path they ultimately select.
 
It is amazing how all of us remember those people who impacted our lives the most. Sometimes that impact was good, sometimes not. In all instances, though, we were influenced and can generally remember who the people were and why their contribution in our lives were significant. It may be a parent, relative, teacher or neighbor. It is not unusual for the most challenging of influences to ultimately make the strongest and most positive impression. Teachers that reject paper after paper because they are certain their student can do better can push a mediocre performer into greatness. A good teacher does not judge the student, they simply judge the work. In fact, it is a good teacher’s belief in the student that allow greatness to even have potential. As parents, we can do the same.
 
Believe in your child’s potential with an open mind. Know that they have been a gift to you and have a purpose on earth. Their purpose may not coincide with yours. But inevitably, some good will be the result. Be certain of it and communicate that certainty to your children too.
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FOOD LABELS ARE MISLEADING
People are more weight and health conscious than ever. Consequently, most people try to read the nutritional supplement facts panels found on the labels of the foods they buy. Unfortunately, those labels can be VERY misleading. Because food manufacturers want to entice you into buying their products, it is not unusual for serving sizes to be adjusted in order to better facilitate a more favorable calorie, fat or sugar count.
 
Let me give you a few examples. Stouffer's frozen foods offer what appears to be a single serving of macaroni & cheese. The box contains 1 1/2 cups of their microwaveable concoction yet the "serving size" listed on the box is 1 cup which equals 320 calories, 7 grams of saturated fat and 970 mg. of sodium. Now, I ask you… do you think anybody would serve 2/3 of what is clearly a single serving container? 1 cup of macaroni is hardly a meal. And, what are you supposed to do with the other 1/2 cup? If you are like most people, you nuke the entire container, eat it all and blast your body with 480 calories, 11 grams of fat and 1460 mg of sodium - a full 50% more than you thought you were eating!
 

Chicken pie is another fooler.  Boston Market makes what looks like a single serving-sized chicken pie but their labels says "2 servings".  You're supposed to eat HALF of a 5 inch pie!  The reason for this ridiculous directive is because Boston Market recognizes that nobody in their right mind would intentionally eat a single serving of chicken pie if the label said it contained 1140 calories and 32 grams of saturated fat (which equates to 1 1/2 DAYS worth of fat!).  So, the manufacturer simply makes it 2 servings, cutting the calories and fat in half, even though they are fully aware that most people will eat the entire pie.
 
The list off poor label information is long. Breakfast cereals also promote a far smaller serving than anyone every pours out of the box. Have you ever gotten 16-18 breakfasts out of a single box of corn flakes? Check out the box… that's what it says it contains. Most families would be lucky to get 10 servings out of the average breakfast cereal box. An ounce of Grape Nuts cereal, which the manufacturer considers to be a serving, is about 2 tablespoons! Do you call that 'breakfast'?
 
When you read a food label, check the serving size listed and be sure it makes sense to you. You also want to be sure and calculate the fat content yourself. Every label will say "calories per serving" and "calories from fat". Divide the "fat calories" into the "calories per serving" to see what percentage of fat you are eating. For example, if an item has 90 calories and 39 of them are fat calories, that item is 43% fat. It is important that you calculate the fat content yourself and do NOT use the "%DV" that the manufacturer provides as a guide. %DV isn't what you think it is.
 
"%DV" means 'percent of daily value'. The term "daily value" is based on a person consuming 2000 calories in one day. The manufacturer then takes the individual contents of an item like a hot dog, and divides the fat, sodium, carbohydrate, protein and other contents into the 2000 daily calorie intake number. For example, if I had a 140 calorie hot dog that contained 60 calories from fat, that hot dog would be 43% fat. BUT, the manufacturer can make the fat content look much lower if he calculates the fat content of the hot dog by the total 2000 calories the government says a person will eat in a day = %DV. By doing that, the 43% fat hot dog now reads 3%DV! That means if you only ate the 140 calorie hot dog along with 1860 calories worth of other fat free items (not likely), that hot dog would be providing you with 3% of your daily value of fat. What kind of meaningless number is that????
 
When you are aware of the misinformation that has been pushed onto the American public, is it any wonder that we are the most overweight nation in the world with 66% of our population fighting unwanted pounds and inches? The government's poor labeling allowances for manufacturers cause conscientious consumers to unknowingly purchase items that are full of saturated fats and sugars, thinking they are making healthy selections. Be smart. Avoid packaged and processed food as much as possible and be sure to READ YOUR LABELS! Whenever possible, try to keep the fat content of any item to 30% or less.
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BE A HANDS-ON PARENT
One of the most important issues, I think, centers around activities that are more easily accomplished when parents are unavailable or minimally involved in their children’s lives. Daily lifestyle pressures and the juggling of work, family and other responsibilities can make life a balancing act for most of us. Unfortunately, the alternative can be devastating.
 
The statistics I am sharing here are from Child Stats.gov and the Health Education Authority:
 
Fifty percent of all American 8th graders and up drink alcohol
 
Number that consider themselves "Heavy Drinkers" defined as consuming 5+ drinks at once within each 2 week period: 30% of all 12th graders; 25% of all 10th graders; 13% of all 8th graders
 
69% of all American 8th graders have smoked cigarettes; An average of 16% of high school children smoke regularly
 
Illegal drug use: 26% of 12th graders; 23% of 10th graders; 12% of 8th graders
 
1 out of every 5 teenage girls under the age of 16 has attempted suicide
 
1 out of every 10 teenage boys under the age of 16 has attempted suicide
 
These numbers are as sad as they are astounding. As parents we pray that our family will never be included in these percentages. But, the percentages clearly stack the odds against most of us to come out unscathed by any one of these sad social realities.
 
It is important to be aware that these statistics represent more then just emotional issues and peer pressures for our children. Far too many of today's youth struggle with both psychological and physiological imbalances that cause them to misbehave, self-medicate or experiment with mood altering drugs, combat depression with alcohol or fight any number of influences that affect them both emotionally and chemically.
 
It is easy to take proper nutrition for granted. I am convinced that nutrition plays a larger role than we might suspect relative to these imbalances. Ultimately we are what we eat and proper nutrition is fundamental to every child's mental and physical health. Even our school system has failed miserably when it comes to nutrition and are more concerned about their students putting something in their stomachs at lunch time rather than the quality of the food they make available. Quite frankly, eating a bag of chips and a soda is much more damaging to a child than their skipping lunch altogether.
 
Food plays a critical role in a child's hormone balance and children are even more susceptible to imbalances than adults. Too much sugar can trigger hormone surges that result in everything from behavior problems to depression. Many of our children are helplessly trapped on a kind of insulin roller-coaster fueled by sugar. This creates even more stress hormones because it stimulates the adrenal glands. Researchers have recorded blood sugar spikes of as much as 150% from sugary treats, causing heart rate increases of 33 beats per minute. Children's hormones are already raging due to their varying stages of development. Couple this with improper eating and it is no wonder that children cannot control their behavior, their anger or their mood.
 
I have a son who was diagnosed with Attention Deficit Disorder. His early developmental years in elementary school were a nightmare. By grade 6 we were able to stabilize him medically and his ability to perform in school improved. But, real improvement only came as a result of extensive food allergy testing. Cole's behavior dramatically changed for the better when we restricted insulin-provoking foods like white bread, pasta, potato (both baked and French fried) and replaced them with an abundance of fresh fruit, high quality protein and vegetables. Once his diet was successfully altered, we were able to cut his ADD medications in half! At age 15, he is now off medication completely.
 
Food affects your child's mood. Just watch the average child's behavior change when they eat a bowl of ice cream. Keeping your children nutritionally balanced will accomplish so many things. It will stabilize their weight at a healthy and desirable level so they do not turn to smoking as a metabolic booster or a replacement for snacking as so many of them do. It will also help ensure they do not succumb to some kind of eating disorder like anorexia or bulimia in order to stay thin. Maintaining a proper diet will keep hormone levels stabilized which will minimize mood swings.
 
The body will crave its own deficiencies. Because children do not understand their deficiencies, they unknowingly try to balance them. They may temporarily treat the symptom, but never get to the cause. When the feel depressed, for example, they react. They will use some outside chemical or turn to comfort food eating to make them feel better when, in fact, it ultimately does the opposite. If this persists, your child will unwittingly end up with dependencies or chemical imbalances that can send them into an emotional tailspin.
 
Exercise is another thing that is sorely missing from our children's curriculum. Most schools have eliminated physical education other than in an elective form like sports and recess is much more of a social time than an activity period. Children are no longer made to blow off steam and release their pent-up energy in a healthy manner. TV, computer games, internet, music videos and sedentary activity encompass most of their life. Physical activity triggers complex hormones collectively called endorphins that give people a feeling of wellbeing and happiness. When activity is rare.. happiness is rare also. Sadly, no amount of TV time can substitute for old fashioned exercise. This is a great opportunity for family time too. Take a walk or ride bikes with your children. Chances are you could both use the exercise!
 
Tune into your children and don't ignore tell-tale signs that might indicate the beginnings of a problem. Watch their behavior and identify mood swings. Communicate with them as much as you can without sounding preachy or judgmental. Be aware of what they eat and encourage good nutrition. Have them take a multi-vitamin in the morning and again before they go to bed. If your child has a weight problem, don't belittle them or badger them into eating better. Be understanding. Be an example. Don't stock unhealthy foods in your house and include your kids when you do the grocery shopping. The more connected your children feel to you and a healthy way of eating, the less likely they are to fall prey to psychological and physiological imbalances brought about by poor food choices. Keep your children balanced and healthy and their behaviors will follow suit too.
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LONG TERM CARE NOT JUST FOR THE ELDERLY
I recently reviewed a report produced by the Health Insurance Association of America that provided information about those people receiving long-term care. The statistics were shocking. As a society, we are not properly caring for ourselves and, at a very young age, are becoming incapacitated as a result.
 
Nursing home care is becoming common place, yet it is estimated that a couple with $500,000 in liquid assets will be broke in about 7 years if either one goes into a nursing home. Currently, Medicare and insurance programs provide only about 25% of nursing home expenditures, leaving the balance to be paid by the individual or their family. The average daily nursing home rate in the US is $137.00 a day. Eight hours of home health care runs about $135.00.
 
Did you know that:
 
  • 40% of the people in long term care are UNDER 65?!?!?
  • 32% of stroke victims are under age 65
  • The average Alzheimers patient lives 8 years with an average expense of $214,000 of which Medicare pays about $14,000!
  • 54% of caregivers are between the ages of 35 and 64 and more than half are also responsible for the dressing, transferring or toileting of the person in their care.
 
It is estimated that, in the next decade, 1 out of every 3 working people will be caring for a parent! Even though more than 50% of the population will ultimately need long term care services, only 25% prepare for it. The saddest part of this tragic situation is that 61% of the family caregivers who are responsible for 20 hours or more of care for someone else each week suffer themselves from depression. Men now make up 44% of the caregiver population…it is no longer just a women’s function either.
 
Longevity has progressed more rapidly in our population than the quality of life, too. What does that mean? It means that modern medicine is keeping us alive longer, even though we may not be in an active or productive state.
 
The saddest part of all of this… most disease and ill health can be prevented with proper diet. We are killing ourselves with processed foods, too much sugar, excess alcohol, infrequent exercise and over-eating. 81% of Americans report that they would like to ‘lose a few pounds’ and more than 62% of the population is overweight or obese. This controllable condition that knowingly leads to a myriad of diseases is clearly out of control, yet many people act as if it’s not really that big a deal.
 
With a few exceptions, heart disease, diabetes, stroke, stomach conditions, ADD and high cholesterol can all be controlled or even reversed with proper diet. Most medications only address the symptoms of illness, and do not get to the source of the problem. Simply taking Lipitor to lower cholesterol while continuing to eat high cholesterol-provoking foods is incredibly stupid yet people do it more than you may realize. Pills have become today’s ‘magic fix’ to aches, pains and ills. People are taking little or no responsibility for their own health care. In many instances, they expect the pills to keep them healthy.
 
What should you do? Asses your life, your health and the preparation you have made for your future care. Long term health insurance is a lot less expensive if you buy it at a young age rather than wait until you are over 65 and potentially in need. Assess your eating habits and commit to the changes necessary to lower your weight and improve your health. Simply ignoring the obvious is not an option. It puts you and your family at great financial risk, not to mention the heartache that goes with treating debilitating illnesses.
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A HEALTHY BODY STARTS WITH A HEALTHY HEART

Ever since 9-11, we have become more aware of the safety our democracy provides. Allowing daily challenges to overcome you creates an unnecessary and unproductive stress that becomes debilitating and interferes with your ability to cope.
 
Each day, be grateful. The dictionary defines “gratitude” as being ‘thankful and appreciative’. Unfortunately, we so often miss many of the little things that put real meaning in our life. It’s so easy to take every-day things like clear skies, blazing sunsets, ocean breezes, children’s laughter, and even family, for granted.
 
If you let yourself get caught up in “doing”, you will miss the experience of “being”.
 
We each have so much to be grateful for. Simply waking up in the morning is a gift. In our desire to strive for achievement, being grateful for the accomplishments achieved to date is an important first step. Gratitude for all the things that happen, the good things or the bad, is fundamental to growing. We learn far more from our mistakes and misfortunes than we do from the things that come easy. Being grateful for those important lessons will help you appreciate who you are and what you are made of.
 
  • Count your blessings every day.
  • Remove the material things from your list and begin to appreciate those things that are easily overlooked like the scent of a flower or an invigorating shower.
  • Remember each person you have met who has made a contribution to your life.
  • Be thankful for every job or task that helped you design a future for yourself and every supervisor or guide who pushed you into being more than you wanted to be.
  • Say a prayer for every teacher, friend and mentor who made time for you and encouraged your potential.
  • Appreciate your parents and family members who set an example… even if that example was to show you what not to do.
  • Treat all people as you would like to be treated and thank God for giving you the grace to lovingly consider those who have not extended the same consideration to you.
  • Be thankful for those you have never met who have chosen to fight for your freedom.
 
Make this week a time for evaluation. A healthy body starts with a healthy heart and mind. Let America's birthday become your new beginning and celebrate life with gusto. Instead of focusing on what's wrong, embrace all that is right. The rest falls into place:
 
Each day is an opportunity to learn a lesson.
Each gaze is an expression of hope.
Each smile is a beacon of celebration.
Each touch is a demonstration of love.
Each challenge is a means to extend grace.
Each hurt is an opening for forgiveness.
Each kiss is an exchange from the heart.
Each vision is a roadmap for the future.
Each celebration is a rejoicing of the moment.
Each tear is a cleanser for the soul.
Each set back is a set up for determination.
Each wish is a prayer to the universe.
Each memory is an archived keepsake.
Each cheer is an acknowledgement of achievement.
Each partnering is the unity of ideals.
Each commitment is a promise rewarded.
Each year is a chance to obtain wisdom.
Each regret is a yearning unfulfilled.
Each minute is a gift from God.
 
God Bless America!
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HURRICANE HEALTH

Hurricane season affects people in so many ways. Not only are we potentially inconvenienced by a lack of electricity, intermittent cable TV, interrupted phone service and minimal restaurant availability, the overall depression that results from what feels like ‘unending storm & restoration complications’ drives most hurricane survivors to junk food.
 
Comfort food eating is common when disaster strikes. When we are unhappy, it’s amazing how we tend to feel that a hot fudge sundae, bag of chips or giant pizza will be our key to happiness. Then, shortly after our comfort food is consumed, we feel twice as bad as we did in the beginning because the sugar rush from insulin-elevating comfort food leaves us sluggish, tired and more depressed than before.
 
When you understand that stress has no value, makes no contribution and only complicates your life, you can make strides to eliminate the source of your frustrations, rather than maintain them with “food Band-Aids”. Every challenge or function you need to attend to is just that…a challenge or function. Learn to be happy in your activities, don’t take obstacles so seriously and you will be amazed at how much more you will actually get done.
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MAKING HEALTHIER KIDS
As harried parents, it is not always easy to do the right thing. Unfortunately, short cuts in parenting can also affect our children's health. Here are 10 tips that may make life a little easier and your children a little healthier!
 
1. Cut back on juice. Fruit juices are full of concentrated sugar and should be avoided whenever possible. Fresh fruits are a much healthier option. They are fuller in vitamins & minerals without the sugar content of juice beverages because a child will not eat as much whole fruit as they would if the fruit were juiced. It takes 6-7 oranges to make only 4 ounces of juice and that does not usually contain the fiber advantages of the pulp either. Obviously, most children would never sit down and eat 6 oranges at a sitting. However, it illustrates why juice should be avoided. Water is the BEST thing for children to drink. It flushes fats and toxins from their body while hydrating their system. Get your child used to drinking water now and they will learn to prefer it later.
 
2. Sit down to a family meals. Studies have shown that children who sit down to evening meals with their parents consumed more healthy foods and were less likely to skip meals and snack than those that did not eat as a family.
 
3. Plan Snacks. Anticipate your child's hunger cycle and plan accordingly. If they tend to eat breakfast early, they will most likely be hungry sometime mid-morning. The same potential holds true for mid-afternoon. If you plan a healthy snack and advise your child when that snack should be eaten, it will minimize their potential for 'grazing' throughout the day. Snacking can become habitual and can negatively affect meal times. Planning your child's snack will enable you to know what they are eating and will encourage them to have a healthier relationship with food.
 
4. Promote sporting friendships. Kids who learn to enjoy sports and exercise grow to be adults who exercise. It is also a positive way to keep children focused on group activities when they are older and learn the importance of being part of a team where others can count on them.
 
5. Don't mix food & TV. TV has the biggest impact on a child's eating habits & weight gain. A study quoted in the Wall Street Journal showed that children who ate in front of the TV had greater weight gain and higher body mass indexes than those who ate as a family without TV.
 
6. Keep offering rejected food. Although some children are finicky eaters, they cannot be allowed to select only those things they want to eat. Children must learn to eat what is appropriate and healthy. Behavior specialists feel that many parents need to offer a food as many as 15 times before a child will accept it. Children are born with a preference for sweet & salty food but they must learn to like healthy food too. Parent's can introduce new foods with each meal and cut back on the usual favorites like burgers or chicken fingers. Limit the amount of food you intend to change so they either eat the new food or become hungry.
 
Researchers on this subject encourage parents not to show a reaction or pressure children to eat new foods or the child will develop a reactionary dislike, no matter how they really feel. Parents must simply offer the new foods, encourage the child to 'eat their dinner', and make no response when the new food is rejected. However, the rejected food needs to be included in another meal within that same week. Eventually the child will learn to eat it. In addition, if the child remains hungry after rejecting new foods, they may only eat healthy alternatives like fruits or vegetables - no snack items or sweets. If children are permitted treats after rejecting something healthy, they will subconsciously be taught that rejecting healthy food will provide them with the treats they are looking for.
 
7. Control the food in the house, not the kids. Don't stock foods you do not you’re your family to eat. Only healthy food should be at home and treats should be eaten when out or at special occasions. This will minimize a parent's need to be the "Pantry Police" or keep their children away from foods they do not want them to have.
 
8. Exercise as a family. Even though you may be tired at the end of the day, recognize that you may hear the same excuse from your child after they get home from school. Even a walk around the block or short bike ride instills a sense of family in your child and illustrates the importance of daily activity.
 
9. Set an example. As a parent, what you say and how you act must match. You cannot expect your children to have healthy behaviors if you do not show them healthy behaviors yourself. Parents who smoke should not be surprised if their children want to smoke too. The same holds true for parent's eating, snacking and exercise habits. Show the kind of actions you would want your child to imitate and they will mirror your actions back at you.
 
10. When your child is full, let them stop eating. Even though you think your child may not have eaten enough during a meal, do not force them to eat. Let them learn the consequences of their actions when they stop eating at mealtime by not allowing snacks later. Meals are to be eaten at meal time.
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HAIR LOSS CAN BE DIET RELATED
Male pattern baldness is common in both men and women. Balding is a combination of genetics (a single dominant gene) and hormones. Men develop pattern baldness from their twenties through forties. Women generally develop this problem after menopause when estrogen drops and testosterone production is altered. High testosterone is historically responsible for hair loss, although low thyroid production is also a contributor. But, an interesting study involving Japanese men back in the 1940's revealed that male pattern baldness may also be diet-related.
 
Before WW2, Japanese men ate a predominantly vegetarian diet and had thick healthy hair. After the introduction of a Western based diet rich in animal fat, Japanese men began to lose their hair just like their American counterparts. If hair loss is or has been a problem for you, and assuming hormone balance has already been considered and evaluated, there are natural, nutritional remedies available to help correct hair loss. They are:
 
Eating a healthy diet rich in fruits and vegetables, nuts, seeds, legumes, some whole grains and very little sugar or refined carbs is helpful essential fatty acids are also crucial for healthy skin and hair and are generally deficient in standard American diets unless regular supplementation is EFA’s help quiet the damaging, inflammatory changes which destroy the hair follicle. Healthy hair also requires a good supply of vitamins C, A, E, selenium, zinc and generous amounts of antioxidants to quench the free radical-induced inflammatory fires caused by sebum production in the scalp.
 
Eating foods high in animal fat tends to raise cholesterol which increases sebum production. Sebum is a gooey substance excreted by the scalp that causes hair loss by clogging pores, malnourishing the hair root and raising enzymes which causes testosterone conversion to shrink hair follicles. When this happens, the follicles go into a resting phase rather than a growth phase. This process also causes a decreased blood supply to the hair follicles due to inflammatory changes around the follicles which also compromises the blood supply. This is the major cause of hair loss.
 
Other important factors contributing to hair loss are arthritis, stress and tension. Stress usually affects the head, neck and scalp muscles and induces spasm which blocks the blood flow to the scalp. Numerous barbers and hair stylists recommend vigorous scalp massage to improve the blood flow for better hair growth. Muscle relaxation exercises such as yoga and meditation and body massages are also helpful. Interestingly, blind studies of the drug, "minoxidil" which is best known as Rogaine, support the concept of scalp massage as the most effective means to restore hair growth. Subjects using Rogaine and those using a placebo, both showed that the stimulation of new hair growth was just as affective as long as scalp massage was part of the process. The Rogaine drug subjects grew no more hair than their placebo counterparts although, hair loss was more dominant in the Rogaine users when the drug was discontinued.
 
Many cultures have their own ideas to promote hair growth that have been internationally accepted. For example, nettles and grape seed extract have been used by Native Americans and Japanese for hair loss. Grape seed contains potent antioxidants that, when rubbed into the scalp, cause muscle relaxation and enlargement of the blood vessels which help offset the decreased blood supply. Nettles, has been found to be a good hair tonic probably because of its silica content. Silica, which can be found in onions, leeks, cabbage, celery and horsetail is critical for healthy hair, nails, skin and teeth.
 
Australians have found emu oil to be helpful for hair restoration (not easy to find here in Boca!). Mexicans have found topical aloe vera to promote hair growth. Ginkgo biloba is another herb that has been shown to protect the blood vessels from damage and keep the scalp healthier and Asian studies show green tea may be helpful for hair preservation.
 
Bottom line: A healthy diet with lots of antioxidants, exercise, relaxation and vigorous scalp massage several times per day will give the best and safest results.
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CAN FATTY FOODS MAKE YOU STUPID?
We have all just come off a holiday weekend where eating frenzies generally abound. Now that you already feel guilty, I thought I'd give you a little more information that might keep you in better control next time party-eating is in your plans.
 
Can fatty foods make you stupid? This seems like a silly question but, the truth is…you are what you eat! Since people are getting a lot smarter and not eating as much unhealthy food as they used to, this has greatly affected the fast food industry. A lot of fast food companies have increased the nutritional value of their meals and have even begun to promote their sandwiches as a weight loss option. But, the road to obesity has been paved with perceived good intentions in the U.S.. Fast food restaurants and processed, convenience-type foods from the grocery store are laden with fat, chemicals and preservatives. For the most part, food laws today don't event require that the dangers associated with these foods even be disclosed to you. My goal is to provide you with enough information so you may be better able to make the right decisions on your own.
 
There has been an alarming study which indicates that greasy hamburgers and other fatty foods can actually make you lose brain capacity! Not only will fatty foods make you heavy, now it appears they could reduce your intelligence too. A study conducted by a dietitian and a psychology professor at the University of Toronto, measured the responses of 40 rats kept on a high fat diet for six months. Although these were the happiest rats in captivity having their favorite garbage foods fed to them on a plate, over the course of the study the rats' behavior was charted and they were tested for learning and memory. By the end of six months, even given the simplest tasks to perform, the rats were unresponsive. They became lethargic, disinterested in each other and even bumped into walls occasionally. Sound familiar? Do you really feel great and productive after a double cheeseburger, fries and a coke?
 
Although the study was done on rats, the researchers concluded that it had serious implications for the human condition. There is enough similarity between our basic physiologies that we should be concerned. Other researchers have taken the rat's brain-numbing development to the next level and have evaluated people who make a diet change late in life because of high cholesterol or other health concerns. They want to see if those dietary changes show an improvement in their mental ability. Guess what??? They DO!
 
You can reverse bad habits and give your body a nutritional overhaul. Proper nutrition can stimulate and regenerate brain cells. A daily, high potency multi-vitamin is also a must since it is impossible to obtain all of the vitamin and minerals your body needs every day simply from food. Use one that preferably includes antioxidants. If you are overweight, you have a much higher toxic load, even without poor eating habits, than a person who is at optimum weight.
 
So, if you are someone who has previously eaten a lot of fast food, stop it! I’m sure you will recognize that your performance throughout the day will greatly improve when you increase the quality of the food you eat. Not that we want to follow in the footsteps of our little rat friends, but, if fatty fast food is not good enough for them…do you really want to eat it?
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ALLERGY SEASON CAN APPLY TO FOOD YEAR ROUND!
We all know what it’s like to have a runny nose or itchy eyes when we have seasonal allergies. But, most people don’t realize that undetected food allergies can exist without the usual allergy symptoms. Food allergies alter body function and you may not even know you have them!
 
Ever try to lose weight, followed all the rules, even stopped hitting Sloan's ice cream temporarily and still couldn't get your body to shed unwanted pounds & inches? Although it's hard to deny the discouragement and frustration this situation causes, the fact is, you can't lose weight if your body won't let you.
 
People have reactions to certain types of foods that are not related to the chemicals or fats those foods contain. Food allergies, intolerance’s and sensitivities are three separate food reactions that may be very dangerous to your health, can affect weight loss or weight maintenance efforts, and may even cause death.
 
Indigestion, nausea, skin rashes, and sinus congestion can all be indications of food allergies. But, your inability to lose weight when you know you are doing everything right is another indication that sensitivities may be present. Even reactions to non-caloric items like onion or artificial sweeteners may cause your body to retain unwanted fat by metabolically slowing down. Simple food sensitivity tests can be performed by a family doctor. This test is highly recommended to help determine which foods should be avoided or, at least, minimized.
 
Most food allergy sufferers only experience temporary discomfort. But, for those whose allergies are more acute, they may go into a type of shock or their throats can swell enough to cut off breathing. Although there are as many as two hundred food ingredients that can provoke food allergies, the vast majority of serious reactions are caused by only nine. They are:
 
  • Nuts
  • Peanuts (which are legumes not nuts)
  • Milk
  • Eggs
  • Fish
  • Shellfish
  • Strawberries
  • Soybeans
  • Wheat
 
Food intolerances like lactose intolerance, is not the same as an allergy. People who are lactose intolerant are only susceptible to milk and can oftentimes continue to eat dairy products like cheese, ice cream, and yogurt which contain much less lactose or can be purchased ‘lactose free’.
 
It can be very difficult to identify food allergies without the help of your doctor since many products contain ingredients that are unknowingly sensitive to some people. Progresso Chicken Noodle Soup, for example, is not just made with chicken & noodles. It contains soy, egg whites, and MSG – all potential food allergy triggers.
 
It is very important that you recognize how you feel after eating certain kinds of foods. If you experience discomfort after a meal, try to identify what you ate and see if you experience the same discomfort when you eat any of those same items again. Good health and weight management depends upon proper body balance. If you do not feel well or if you have stomach upset after eating, your body is trying to tell you that something is wrong. If specific foods cause you to feel poorly, those foods should be avoided.
 
Product labels may not always provide you with the information you need if food allergies are present. They do not have to include known allergens within the label text if those ingredients are not in enough quantity to require disclosure. For example, when foods contain flavorings that come from plants or animals, the ingredient list need only say “natural flavor” even though those flavors may contain allergens from nuts, eggs or milk.
 
Be aware of your body and how it reacts to food. If we listen, our body will usually tell us just about everything we need to know in order to nutritionally fortify it properly. When you learn more about your body and how you feel, good health and longevity is much more achievable. Drinking at least eight, 8-ounce glasses of water daily will help too... at least you can stay hydrated during humid, allergy-inducing weather and flush fats & toxins from your body at the same time!
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FIGHTING COLDS THAT JUST WON’T GO AWAY
Every cold season, it seems like everyone not only gets sick, we seem to re-infect each other with great regularity. The Center for Disease Control and Prevention has identified November through March as the most likely months for cold and flu and children are two to three times more likely than adults to not only get sick, but to spread the virus to others.
 
Being in optimal health is the best way to ward off colds. When you’re run down, overly stressed or eating poorly, your body’s immune system falters and has a much tougher time warding off infection. Although most people don’t really address oncoming colds until their symptoms become easily identifiable, be aware of how you feel. If you take the time to listen to your body and address cold and flu symptoms at their onset, you will have a much better chance of minimizing or even eliminating an illness before it becomes serious.
 
Scratchy throat or sinus pressure are both indicators of oncoming cold or flu. There are a lot of natural ways in which you can protect yourself, both before and after colds hit. Taking a good multi-vitamin every day and incorporating garlic into your diet, for example, are both great ways to boost the body’s resistance to infection. You also have the ‘common sense’ practices of washing your hands often, eating right, minimizing alcohol or refraining from smoking. You also want to drink lots of water, keep your body well hydrated and exercise regularly.
 
If illness hits, there are several natural options you can try before taking prescription medications. Natural alternatives are more easily processed through the body and, in many cases, provide just as much protection and/or relief as their pharmaceutical counterparts. Zinc is a perfect example. It comes in nasal spray and lozenges and helps coat the throat so cold viruses can’t adhere and multiply in the back. If taken right away, zinc can help to eliminate and definitely shorten the duration of a cold’s severity.
 
Echinacea is another great cold remedy. It stimulates the body’s immune system and will help if a cold is in its very early stages. Don’t take Echinacea continuously as a preventative measure either. It is only to be used at first signs of infection or your body will build up a tolerance, making the herb ineffective when you need it. If you have aster allergies (chrysanthemums, daisies, artichokes, & sunflowers), you shouldn’t take Echinacea as it is from the same allergen family.
 
Because herbal formulas are not FDA regulated (many are considered “food” products), you should be sure and find your health remedies from legitimate sources. Even though herbal supplements are not officially regulated, you can still buy products from companies that only manufacture in regulated facilities and to regulated manufacturing practices. By following this simple rule, you are more assured of the quality and safety of the products you buy. Facilities with stricter production requirements tend to produce higher quality products.
 
When you are shopping, you will see many products that feature a combination of several ingredients and treat a variety of symptoms: aches & pains, sore throat, sinus congestion… etc. These products (if from reputable companies) can be much better than buying individual herbs because they have already been formulated to maximize the effectiveness of the individual ingredients and are balanced for proper interaction one to another. When you buy individual bottles of various herbal products, you do not know what quantity you should take when taking those products in association with others. In essence, you become an ‘at home’ pharmacist!
 
Even though herbs are natural, they are still powerful and very effective. You do not want to combine too much of one ingredient with another, especially if you are already taking some kind of prescription medication.
 
When in doubt, ask you doctor what to do. Many pharmaceutical drugs do not interact well with herbs so you want to do your homework before you take anything. A little precaution and a discussion with a professional who understands drug interactions is always a good and safe idea.
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CAUGHT IN A DRUG TRAP
Over-the-counter and prescription drugs are all too familiar to today’s Americans. As a society, we medicate just about every ill, ache or pain. Have a headache? Take aspirin, Tylenol or Advil. Back ache? Anti-inflammatory options abound. High cholesterol? God forbid we actually stop eating artery-clogging foods - Lipitor is the answer!
 
Five billion over-the-counter drugs are purchased each year in hopes of treating routine medical problems. Two-thirds of every doctor’s visits result in the purchase of a prescription medication. Drugs have become a band-aid and the perceived solution for real and sometimes serious medical problems. Did you know that DOCTORS are the third leading cause of death in the United States? Scary.
 
Physical pain and discomfort is your body’s way of telling you that something is wrong. Simply minimizing the problem by treating the discomfort rather than find the cause does not allow you to repair yourself. Fevers are a perfect example. When you have a fever, you most likely have an infection of some kind. If you take something for the fever, and ignore the infection, you may be prolonging an illness. Fever fights infection. Eliminate the ‘fighting fever’ without addressing what the fever is fighting and the infection can become chronic or even dangerous.
 
Medications have become part of our culture. In many cases, we don’t even take the time to discuss our ailments with our doctor, we tell him what we need. Advertisements run hourly for both prescription and OTC medications that instruct us how to self-diagnose. “If you suffer from……” they say, listing a zillion symptoms that can be as simple and generic as thirst or dry mouth. Advertisers are smart and know it is highly likely that their audience suffers from at least one of the symptoms on their long and frightening list. Consequently, the viewer begins to wonder if they really DO need treatment. In these instances, the drug company makes it easy. They instruct the viewer to tell their doctor what they will need: “Ask for ‘the little blue pill’.”
 
I know people who take allergy medications in anticipation of ‘allergy season’ when they don’t even have allergies! That’s how powerful advertising can be. “Protect yourself this allergy season with….” They say. The truth is, prevention does not necessarily mean medication. Prevention should mean proper attention to diet, exercise and lifestyle. Minimizing stress, balancing schedules, eating right and staying active are the best medicine of all.
 
Are we really willing to “…pursue better living through chemistry.” as a New York Times essay states? When I first got into the nutritional business back in 1991, very few of my clients took medications other than birth control pills. Now, a decade later, I work with very few people who are not on at least three pharmaceutical drugs. Cholesterol and anti-depressant medications have become as common as aspirin. In some instances, a combination of two to three anti-depressants are prescribed to treat a single individual. I’m the first person to say that depression is real. But, isn’t it a good idea to discover WHY you’re depressed rather than simply take something that makes you feel that you aren’t?
 
Take an assessment of your life, how you live and what you eat. We are all doing things and eating things that we know aren’t particularly good for us. The challenge is to identify those things, acknowledge them and make changes. You cannot fix what you refuse to face. Once identified, a simple game plan to alter those behaviors and habits that are creating discontent and discomfort in your life can be easily designed and implemented. The challenge is making the commitment to do so…. And you can’t take a pill for that!
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DINING FOR LOVE!
Foods affect everything from mood to sex drive. Keeping the right balance between proteins, fats and carbohydrates is important to keep your energy up. Most medical professionals say that a daily food intake comprised of 40% protein 30% fat and 30% carbohydrates is best for mental and physical performance. Too many carbs affects blood sugar levels which can zap your energy. It can also cause headaches, mood swings and sleeplessness so keep your foods balanced.
 
There is no question that we all feel sexier when we’re in better physical shape, but you can still increase your libido by eating foods that stimulate various glands in the body.
 
To get you ready for Valentine’s Day, here’s my list of “Foods to Love By” and “Foods to Leave Alone” if increased passion with your partner is your goal!
 
FOODS TO LOVE BY FOODS TO LEAVE ALONE
Chocolate Alcohol
Black Pepper Cookies
Flaxseed Oil Cakes
Garlic Diet Soda
Eggs Grapefruits
Oysters Margarine
Peanuts Sugar Cereals
Wild Oats Sugar-free Jell-O
Wheat Germ Soy
Whey Protein White Bread
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FOOD AS COMFORT IS NEVER COMFORTING

During times of stress it is not unusual for Americans to turn to food for comfort. When we are unhappy, it’s amazing how we feel that a hot fudge sundae or slice of pie will be our key to happiness! Then, shortly after our comfort food is consumed, we feel twice as bad as we did in the beginning because we have not only taken a giant step backward away from our goal, the super-sugar rush from our comfort food leaves us sluggish, tired and more depressed than before.
 
When you understand that stress has no value, makes no contribution and only complicates your life, you can make strides to eliminate the source of your frustrations, rather than maintain them with food "Band-Aids”. Every challenge or function you need to attend to is just that…a challenge or function. Learn to be happy in your activities, don’t take obstacles so seriously and you will be amazed at how much more you actually get done – STRESS & COMFORT-FOOD FREE!
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FAST FOOD IS FAST TRACK TO HEART ATTACK

Every day, I am more and more amazed at how many people pretend they eat right, and then can’t figure out why they don’t lose weight or feel bad. Even when they experience failing health or other problematic symptoms, they exclude food as the culprit.
 
We are what we eat. I recently viewed a 2004 released documentary entitled “Super Size Me,” and I think it should be required viewing for EVERYONE – especially those with children or grandchildren. The movie’s creator was motivated by the lawsuit against McDonald’s in 2002 and the claimant in the suits’ belief that McDonald’s intentionally and knowingly makes people fat. Morgan Spurlock, the movie’s writer and fast food Ginny pig was of above average health and only 7% body fat when he decided to eat only McDonald’s food for 30 days to personally test its safety. In that incredibly short period of time, Morgan gained 26 pounds, increased his body fat by 10% and sent his cholesterol and triglyceride levels soaring. The three physicians who worked with Morgan through his ordeal wanted him to quit after the first two weeks for fear his new ‘diet’ would adversely affect his liver and could bring on the potential for diabetes.
 
I am the first to acknowledge that we must be held accountable for what we do (and eat). In most instances, we are not force-fed fast food. However, when companies lead the public to believe they can eat fast food products regularly without health ramifications, that should be illegal. Even people I know who have watched this movie and eat fast food on-and-off throughout the week, justify their behavior by saying what Morgan did was extreme and doesn’t apply to them. How naive! The only thing that doesn’t apply between Morgan and the average American is the concentration of time. Morgan did to his body in 30 days what many American’s do to theirs in 6-12 months (and perpetuate for years thereafter).
 
  • 1 out of 4 people eat fast food daily
  • $110 billion is now spent each year on fast food (up from $3 billion in 1975)
  • 43% of all fast food is purchased at McDonalds
  • America is the fattest nation in the world (100 million people)
  • 66% of Americans are overweight or obese
  • 89% of the calories from the standard American diet comes from fat & carbs
  • Obesity is 2nd to smoking in preventable deaths and is expected to exceed it by 2006
  • Since 1980 – America has:
 
  • Doubled the number of overweight adults
  • Two times the number of overweight children
  • Three times the number of overweight adolescence
  • It is estimated that 1 out of every 3 children born after the year 2000 will be born diabetic due to the poor eating habits of their parents
  • Today, the average American can expect to consume approximately twenty pounds of chemicals and food additives by dry weight and more than forty pounds if fast, frozen or convenience food is a regular part of their diet! (Up almost 6 times over 1975 figures)
 
Most metabolic problems, hormone conditions, diseases, and advanced aging are caused by cumulative free-radical damage fueled by toxic chemical invaders. Doctors tell us that this toxic load can be attributed to the epidemic of obesity, heart disease, cancers, chronic fatigue, candida, autism, attention deficit disorder (ADD), and Crohn’s disease.
 
Sugar and its misuse are the biggest culprits and people make the mistake of thinking sugar ONLY comes from sweets. Not so. High insulin-producing foods that manufacture sugar in the body are white bread, rolls, crackers, potato, rice, and alcoholic beverages in addition to the obvious candy, ice cream, donuts, cookies, sodas and cake treats.
 
Eleven of the top twenty foods identified as 'America’s favorites' are predominantly pure carbohydrates. Carbohydrates make sugar. Sugar increases insulin production. Increased insulin makes the body into a fat manu