55 Healthy & Cheap School Lunch Ideas

I smelled it in the air the other night.

That first cold crisp taste of autumn after a hot summer day.

That nervous tension quivering around me.

That bustling sensation in the air that can only be caused by millions of children and parents simultaneously scrambling to gather last minute glue sticks, scissors, trapper keepers, and lunch boxes.

What will I wear?
Who will I sit next to on the bus?
What will my schedule be like?
Will I be able to find my classroom?
Will my friends have my same lunch schedule?
Are those big bullies going to be there?
I hope I like my teacher!

Oh my gosh I feel SO STRESSED!

What is that?

Oh, wait. That’s right. I don’t have to go back to school anymore. I guess I can just relax. I can hold off on trapper keeper shopping for now.

Phwew!

Back to school time, can be quite stressful for children as they adjust to a new schedule, new teacher, or new school. Keeping the home schedule consistent is prudent during this time. You can also ease the stress by packing them a healthy lunch from home.

A home-made lunch ensures your child is properly nourished to cope with these new stressors, while also providing a bit of the comforts of home. I still remember hanging up my lunch bag in the coat room, a cozy symbol of comfort, waiting there for me if I needed it.

The key ingredients to a successful school lunch are protein and fiber. They will serve to keep your child’s concentration up, and stress levels down, as explained in my article What to Eat for Better Concentration. Also, parents really need to understand that most lunch meats are processed with sodium nitrites that are implicated in increasing rates of childhood cancers as discussed in my article Hot Dogs: Foe of Kitchen Table.

Be sure to try these new lunch ideas at home first before leaving your kids stranded in the cafeteria with some freaky lunch that other kids may make fun of. For the first few weeks of school, pack all their most familiar and favorite foods before making any major changes.

I have collaborated with my sister, a teacher and mom, and my friend Heidi the author of “Healthnut Mom Wannabe” to develop this simple list of whole foods lunch menu items that most kids will eat.

Here is the list of healthy whole foods lunch ideas to feed your children:

1. Leftovers from last night’s dinner can be quickly packed in a thermos. Fill the thermos first with hot water to ensure the meal stays warm through lunch time. Here are some favorites to try:
2. Spaghetti.
3. Your family’s favorite casserole.
4. Salmon, veggies, and brown rice.
5. Chicken, veggies, and brown rice.
6. Chili and rice or whole grain crackers.
7. Stir-fry and brown rice.
8. Soup in a thermos with whole grain crackers. Kids especially love:
9. Chicken noodle soup.
10. Vegetable soup.
11. Minestrone soup.
12. Tomato soup.
13. Yogurt, fruit, granola, and nuts.
14. Cottage cheese and fruit.
15. Chicken and bean burrito on a whole grain tortilla.
16. Pita bread stuffed with hummus, sprouts, and tomato.
17. Guacamole and blue corn chips.
18. Turkey sandwich on whole grain bread.
19. Vegetarian BLT sandwich (use veggie bacon).
20. Almond butter, bananas, and a dash of honey on whole wheat bread.
21. Veggie burger.
22. Whole grain bagel and cream cheese.
23. Vegetables should always be included. Here are a few favorites:
24. Carrot sticks.
25. Celery (add almond butter, or cream cheese, and raisins).
26. Snap peas.
27. Edamame (soy beans).
28. Broccoli and ranch to dip it in.
29. Sprouts can be added to sandwiches.
30. Smear avocados on sandwiches for essential fats.
31. Red pepper slices.
32. Cucumbers.
33. Whole grain crackers are a great source of protein and fiber. Pair them with:
34. White cheese or cream cheese (yellow cheese is high in saturated fat).
35. Hard boiled eggs.
36. Nitrite free lunch meat.
37. Hummus.
38. Nut butters like cashew and almond butter. (Peanuts are highly allergenic, try to rotate your nut butters to prevent allergy).
39. Nuts are an excellent source of protein, fiber, and fat. Try to do raw nuts if possible:
40. Cashews.
41. Almonds.
42. Pistachios.
43. Mixed nuts.
44. Trail Mix.
45. Fruit is always a school lunch favorite. Here are a few that pack well:
46. Apples.
47. Oranges.
48. Peaches.
49. Pears.
50. Cantaloupe.
51. Honeydew.
52. Bananas.
53. Raisins.
54. Dried blueberries, apricots, pineapple rings, or other favorite dried fruit.
55. Water, rice milk, soy milk, or 2% cow milk. Kids don’t need juice!

Please do add your favorite healthy lunch ideas to the comments section, for all to enjoy!

Remember, if you don’t want your child to become yet another American diabetes and obesity statistic, it is imperative that you gradually switch your family to a “Whole Foods Diet”. Develop healthy habits in your children NOW to prevent disease.

Don’t let the media pressure you in to buying unhealthy junk “designed for children”. Put an end to those crummy cheese and cracker processed “Junkables” that are so tempting to send your kids off with. The reality though is that most processed meals intended for children are exactly what are causing the childhood obesity epidemic in America.

Thanks for stopping by my kitchen table, please share these simple lunch ideas with any other parents that will benefit!

~Dr. Nicole Sundene

www.KitchenTableMedicine.com

©KitchenTableMedicine.com, LLC ™

Vegetarian Lunches and Snacks for Children

I interviewed my friend Heidi, the author of Healthnut Mom Wannabee for some ideas of what vegetarian items she packs in her children’s lunches.

Be sure to try these new lunch ideas at home first before leaving your kids stranded in the cafeteria with some “freaky lunch” that other kids may make fun of as discussed in my article “55 Healthy School Lunch Ideas”.

For the first few weeks of school, be sure to pack all their most familiar and favorite foods before making any major changes.

Heidi, what are your ultimate goals with a vegetarian lunch menu?

Thank you so much for asking me about my kids healthy lunches and snacks. Both of my daughters (2 and 5) are very particular about what they eat so sometimes I have to be creative and convince them that blueberries are just as delicious as candy.

Both of my daughters are vegetarians and I do try to buy most everything that I can afford organic for them as I read and believe that since children have faster metabolisms, and less varied diets they are more prone to damage. I do my best but there are days when despite my best efforts they want Doritos.

Heidi, what are your girls’ favorite vegetarian lunches?

• Whole wheat tortilla with vegetarian refried beans, organic cheese and salsa-quick, easy and delicious.
• Peanut butter and jelly on whole wheat bread, Banana and organic cheese puffs (make sure to read the ingredients on the breads because some aren’t exactly as they read). I always make sure the jelly is 100% fruit and if possible organic.
• Hummus with pita bread, apple and a piece of organic cheese-simple and delicious!
• Vegetarian chili loaded with vegetables in a thermos, a bagel and her favorite fruit of the day-one of Ava’s favorite lunches.
• Vegetarian bologna,turkey or ham with a slice of organic cheese, lettuce and tomato on whole wheat bread, granola bar and blue corn tortilla chips.
• Vegetarian BLT on whole wheat bread with provolone cheese (morning star veggie bacon), dried fruit, spinach salad with nuts. To be fair, neither of the kids like the spinach salads so I am slowly trying to introduct them.
• Guacomole dip with blue corn tortilla chips,bottled natural fruit smoothie (can’t remember the name, and nuts.

Thanks so much Heidi, for stopping by the kitchen table to share that with us!

Remember that your children don’t need meat at every meal, they just need a balanced protein source such as beans and rice, beans and corn, or nuts and whole grains to ensure the full complex of essential amino acids needed to support growth.

Please leave any other suggestions or links to vegetarian school lunches in the comments sections for other parents to enjoy!

For more of Heidi’s great healthy eating tips, simply stop by her website at http://www.healthnutwannabeemom.blogspot.com

Resources: “Vegetarian Sources of Protein”, “The Top Five Nutrients Vegetarians Should Watch Out For”

Thanks for stopping by my kitchen table!

~Dr. Nicole Sundene

www.KitchenTableMedicine.com

©KitchenTableMedicine.com, LLC ™

Kitchen Table Cliffnotes: The Very First Edition!

Welcome to my new weekly feature, “Kitchen Table Cliffnotes” designed to teach you everything you need to know about various topics in health, nutrition, disease prevention, and personal development in just TWO SENTENCES OR LESS!

This idea was born recently upon the request of my brother-in-law as he is busy working all the time and asked if I could give him the “Cliffnotes version” of what I am talking about.

Since I too am constantly seeking efficiency (er…combatting laziness…I mean taking more time for my “self” now), I have conveniently summarized the “take home message” of each recent conversation we have had here at the kitchen table.

Most of my med school friends will love this I’m sure, as I was always in the habit of making cliffnotes for everyone to study off of back in the day.

Since most of you listen to me like I am God …er…am nagging you contantly, I will not be droning on and on today for very long.

My hope is that these cliffnotes serve as a simple and fun way to quickly convey many great health and wellness tips. Then we can all move on with our days and spend less time in front of the computer.

I’m all for that!

Welcome to the First Addition of Kitchen Table Cliffnotes, to read the full article simply click on the title link:

Nutrition: Make it a habit to have one smoothie each day that includes frozen fruit, freshly ground flaxseeds, and yogurt to ensure healthy digestive functioning. A simple trick to keep you energized for your day, focused and fabulous!

Diet Tip: The food you are addicted to is just a bad “ex-lover” and it is time to BREAK UP! It’s time to think about what you are getting out of this unhealthy relationship and put an end to it once and for all.

Recipe Makeover: Coffee was just recently given a makeover so that you can enjoy it without all the guilt! The secret is simply vanilla flavored Almond Breeze and organic espresso–delicious–and better for your body and the environment!!!

Vegetarians: Aside from protein, you need to watch out for B12, iron, omega-3 fats, zinc, and calcium, and even more so if you are vegan.

Weight Loss: Eat more sources of vegetable proteins in your diet to lose weight, balance blood sugar, reduce inflammation and slow the aging process. Beans, legumes, raw nuts and seeds, whole grains, and veggies are your new best friends, so go spend some time with them figuring out how to enjoy them.

The Latest Research: Olive oil was just recently shown to prevent damage to DNA, and researchers believe that can be easily extrapolated to real life “in vivo” cancer fighting and anti-aging potential. Hooray, lets all pour olive oil on everything we eat, in lieu of butter or (heaven forbid) margarine, the evil villain of the kitchen table.

Kitchen Table Foe: Hot dogs are implicated in increasing your child’s risk of leukemia and certain cancers due to the nitrite content. Watch for “sodium nitrite” on labels, buy kosher or organic lunch meats when at all possible.

Sleep: The best bedtime snacks for insomniacs are light proteins paired with a high fiber source. Don’t wake up in the middle of the night because of low blood sugar, instead use the therapeutic properties of various amino acids to lul yourself asleep.

Employee Medicine: Let your work pay you to take your vitamins, floss your teeth, drink water, and exercise. Trust me, you will save them a ton of money in the long run by running up and down the stairs all day.

Environmental Medicine: Watch out for funnel shaped spider webs, as they are likely hobo spiders. Please don’t freak out and go on a spider killing rampage, just clean up messes carefully in your garden and garage to prevent a potentially toxic type of spider bite that should warrant a trip to the doctor.

Exercise: Fitness Trainer, Bonnie Pfiester reveals EXERCISE to be the best cure for cellulite reduction. Exercise burns fat, and increases lean muscle mass which together fight the look of unsightly flab.

Mental Emotional: Stop worrying! Learn to train your mind not to worry, use logic, accept the worry and let it go. Stop playing out scenarios in your head, and certainly stop procrastinating to put an immediate end to the vicious cycle that is worrying, a great article thanks to our friends at “The Daily Mind”.

Stress: Having a hard time? Need someone to talk to confidentially, or teach you better coping strategies? Maybe it is time to think about some counseling, or make an online visit to my friend Dr. KC.

Zen Habits: Put an end to “micro-addictions” those little annoying habits that clog up our days like obsessively checking email, always having the television on, and other silly habits that get in the way of our success and state of zen. Instead, set limits, change your environment, be persistent, and stay consistent to your values to overcome the annoying micro-addiction.

Life Coaching: If you know what you should be doing, but just aren’t doing it for whatever reason, think about hiring a life coach. Actually, just stop reading this right now if you already know everything you need to do to get healthy, and focus your attention on DOING it!

Attitude: Fear of embarrassment and criticism is likely robbing you of your initiative, stick to your core values; those criticizing you needlessly may need to stop by and pick up a new more positive attitude at Ya-ttitude.com! Tell them “Dr. Nicole thinks they need a visit to Camp Ya-ttitude”.

Happiness: Lori, at “Between Us Girls” brilliantly reminds us of the top 12 secrets to happiness: Gratitude, optimism, avoiding rumination and social comparison, building social communities, practicing kindness, improving coping strategies (or developing them), practicing forgiveness, increasing “flow”, savoring joy, setting goals, engaging in spirituality, and developing both body and mind. Wow, I feel happier just reading that!

Soul Food: Shilpan reminds us through the movie “Forest Gump” that when life is like a box of chocolates, and we bite in to that nasty flavored unfavorite thing–that we can still claim confidence, do something for others, always give our best effort, and maintain integrity–amongst other great tips to make the most of it.

Peaceful Living: Jennifer encourages us “to take more time for fun – to play, to laugh and not to take life so seriously.” I think we can all handle that!

Organization: Unclutterer teaches us how to use a vacuum sealer and deep freezer to make the most of your grocery dollars. You can buy and freeze half an organic grass fed cow, or stock up on fish in season to save money (Wild Alaskan Salmon is the best).

Something Fun: The Author of ZenPlease.com thinks you need to go outside and play on your day off. You can easily burn a bunch of calories by walking your dog, playing sports outside, golfing, scuba diving, or just ride some rollercoasters–screaming burns calories too.

If you have a GREAT Kitchen Table Cliffnote to share, please leave a summary of the article in two sentences or less along with a link in the comments section below!

As for my readers, that is PLENTY mind/body/spirit news for now. If you are overwhelmed, then just pick a couple things, or the easiest thing, or the most important thing to focus on. The most beneficial habits develop gradually over time. Be patient while you give yourself the needed time to grow!

Have a great weekend, I hope you all get outside to exercise with your pedometers and heart rate monitors. 10,000 steps a day is all I ask, the average office worker only gets 4000 steps. You can do better than that I’m sure.

Thanks for stopping by my kitchen table!

Dr. Nicole Sundene

http://KitchenTableMedicine.com

©KitchenTableMedicine.com, LLC ™

Olive Oil: New Research Shows it Prevents DNA Damage

Wow! Olive oil prevents DNA damage, how exciting.

Why should we care about this?

Because DNA damage caused by inflammation is essentially the biochemical mother of all disease.

In an article recently published in the August 2008 “Journal of American Nutrition”, researchers concluded that olive oil likely prevents cancer and aging by protecting DNA from damage.

The “phenolic compounds” in olive oil were studied and determined to inhibit the initial stages of cancer formation caused by “oxidative stress” (unstable molecules in our bodies that destroy healthy tissues resulting in inflammation and disease).

Damage to our DNA is exactly what causes both cancer AND aging, along with a myriad of other chronic conditions. The phenolic compounds in olive oil are shown to have a protective effect in vitro to our DNA. The more antioxidants we can include in our diet, the more we can PREVENT disease.

The good news about this “in vitro” or test tube study is that researchers believe that the amount of olive oil needed to prevent cancer is easily achievable in “in vivo” or real life doses!

Researchers concluded that, “Overall, these results suggest that [phenolic compounds] may efficiently prevent the initiation step of carcinogenesis in vivo, because the concentrations effective against the oxidative DNA damage could be easily reached with normal intake of olive oil.”

Hooray! What a wonderful, delicious cancer fighting treat for us to include in our diets. We already know that olive oil in the diet is important for preventing cardiovascular disease and inflammation, now we have yet another reason to make olive oil a major source of fat in our diet.

So how can you get more olive oil in your diet?

First of all, I always recommend buying extra virgin olive oil, the greener the better.

Next, keep in mind that olive oil is not good for baking as much as it is good for drizzling on already cooked foods such as breads, steamed veggies, salads, soups, and popcorn (yes it is delicious with organic sea salt and nutritional yeast).

To achieve the maximum anti-cancer and anti-aging benefits be sure to keep the temp below it’s smoking point of 350F. Best yet, avoid cooking it when at all possible.

Today’s Kitchen Table Fix: Put olive oil on your bread and veggies instead of butter. Always make your own salad dressing with olive oil and lemon or balsamic vinegar.

Reference: “Oxidative DNA Damage Is Prevented by Extracts of Olive Oil, Hydroxytyrosol, and Other Olive Phenolic Compounds in Human Blood Mononuclear Cells and HL60 Cells” J. Nutr. 138:1411-1416, August 2008.

What is your favorite use of olive oil? Feel free to leave your links and ideas in the comments section.

Thanks for stopping by my kitchen table!

~Dr. Nicole Sundene

©KitchenTableMedicine.com, LLC ™

Vegetarian Protein: Not just for Vegetarians

Hi Dr. Nicole, I would like to start eating more vegetable proteins and less meat, but am not sure how to do so healthfully.  Do you have any suggestions?

Eating vegetarian sources of protein at each meal is beneficial to both omnivores and vegetarians alike.

Moving towards more of a plant based diet will aid weight loss, benefit both those with diabetes and hypoglycemia by reducing the “total glycemic load” of your meal, reduces pain and inflammation, slows the aging process, reduces the toxic burden placed on your liver by eating high on the food chain, and saves the planet by eating less meat.

So what are the best forms of vegetable proteins?

Now I bet most of you are shouting “beans and rice” or “tofu” right now, and that is good, and I am VERY proud of you, but there is more to vegetarian sources of protein than meets the eye.

Whether you choose to be a full fledged vegetarian, or you decide to be just like me and eat less than one meal per day that contains animal products in it, you will benefit from the wisdom of the author of “Live Life 365″, an immensely inspiring video website that actually shows you how to be healthy.

Please welcome to the kitchen table today’s guest, Mike Foster!

So, Mike, what led you towards becoming a vegetarian?

I wasn’t always a vegetarian. Back in the day, I used to be seated right beside some of you, gnawing away on that rib bone, masticating that filet mignon, devouring a double double from my (former) favorite burger place, In-n-Out. I was an animal-eating carnivore most of my life—just like over 90% of the population. Then I had some blood work done and got a glimpse of my cholesterol levels.

Yikes!

Here’s the thing: I was never what you would call a BIG meat eater. More often than not, I was just as interested in the vegetable and salad portion of my meal as the animal protein part. And once I’d done further research about the contributing factors of high cholesterol (mine, by the way, was closing in on 300) and unhealthy weight gain—namely: saturated fats—it made perfect sense to gradually cut down on the meats. Years before I became a full-time vegetarian, I often would go days without consuming any animal protein. My palette, as well as some deeper region of my subconscious, was changing, sounding an alarm: Reduce your saturated fats or die!

Okay, Mike, you can stop with the dramatics. But it was a wake-up call, and my unhealthy cholesterol and weight gain (I was up over 200 pounds—far too heavy for my barely 5’ 11’’ frame) forced me to do something else—discover healthier eating options. More to the point: I needed to reduced saturated fats, which meant limit the consumption of animal proteins.

So without animal protein in your diet, what do you eat? How can you POSSIBLY survive without meat? (Just a little humor on behalf of all my carnivorous readers out there).

Here are some of the best sources of vegetable protein that I incorporate into my daily eating routine. Eat as much of this stuff as you can and you will not only get the necessary amount of protein into your diet, but tons of fiber (a good thing!). All without those harmful saturated fats; instead filling up with the good fats: monounsaturated and polyunsaturated fats.

NUTS

I eat nuts every day—mostly almonds, but all nuts have a decent amount of vegetable protein. In addition to almonds, eat walnuts, Brazil nuts, pistachios, even peanuts. They have anywhere from 6-8 grams of protein and 3.0 grams of fiber. I also suggest trying some of the butters. Almond butter is delicious and has 8.0 gms of protein per serving.

BEANS

I love Mexican food, and eat it at least twice a week. I’ve found that you can replace just about any of the meat dishes with healthy black beans (7.0 gms protein/7.0 gms fiber) or refried beans (be sure to check if they are made with lard, in they are, opt out). There are dozens of varieties of beans (see one of my previous blog posts, You Don’t Know Beans…or Do You?); pinto, navy, garbanzo—add them to salads or eat as a side dish. Most have around 6-8 gms of protein and about the same amounts of fiber.

And don’t forget lentils. These tasty tidbits are loaded with vegetable protein—10.0 gms. And 9.0 gms of fiber.

WHOLE GRAINS

I eat a high-protein, whole grain cereal every other day. Kashi makes excellent products. Try their Go Lean. It has 13.0 gms of protein per serving, also 10.0 gms fiber. I mix mine with their Good Friends (5.0 gms protein/12.0 gms fiber) for a vegetarian protein and fiber blast (pun intended!) The days I don’t eat whole grain cereals, I have some toasted whole grain bread (4-6 gms protein; shop around and read labels, some have more protein than others. I recommend Milton’s) with almond butter. You can see how the vegetable protein is adding up, huh?

Pastas, especially whole grain pastas, are another great source of vegetable protein. Most have at least 6-8 gms, while some go as high as 12-15 gms. Again, read labels, and you will be pleasantly surprised by all of the healthy vegetable protein options available to you.

I also eat oatmeal (8.0 gms protein/ 6.0 gms fiber) every day. And wild rice will get you around 5.0 gms of vegetable protein per serving.

VEGETABLES

Not all veggies are created equal. Some have more protein than others. Here are the ones you should look for when looking to increase your vegetable protein consumption:

SOY

I eat edamame, or soybeans, (11.0 gms protein/ 6.0 gms fiber) several times a week. I like to mix in another vegetable, usually broccoli (5.0 gms protein/ 4.0 gms fiber), add a little olive oil, salt, pepper. How’s that for veggie protein? Also, soy chips are a wonderful source of protein: 6.0 gms–I like Glenny’s and Gen soy. And Dr Soy makes a tasty soy bar (11 gms protein) that I devour most days.

ALSO:

Avocado: (4.0 gms protein/8.0 gms fiber)
Peas: (5.0 gms protein/ 4.0 gms fiber)
Corn: (4.5 gms protein/3.0 gms fiber)
Lima beans: (6.0 gms protein/4.0 gms fiber)
Brussels sprouts: (4.0 gms protein/3.0 gms fiber)
Artichoke hearts: (4.0 gms protein/4.0 gms fiber)
Asparagus: (4.0 gms protein/3.0 gms fiber)

This is by no means a complete list, and a lot of it is personal preference. But, as you can see, the variety of vegetable proteins available to you are endless. And the best part—they are low in saturated fats, high in good fats, loaded with fiber, vitamins, minerals, and nutrients that contribute to a longer, happier, skinnier, healthier life.

Thanks Mike for being my guest this week at the kitchen table. How can my readers learn more about eating a healthy vegetarian diet?

As always, you can watch me talk about all of these healthy topics at my video website, livelife365.com.

If you would like to be my next guest at the kitchen table, simply contact me with a suggested health topic.

~Dr. Nicole
www.KitchenTableMedicine.com

©KitchenTableMedicine.com, LLC ™

Zen Please? 20 Things to do on Your Day Off

Hope you all have a great weekend!

The author of ZenPlease has offered some fun ideas for what we can all do with our time off…

1. Head to your local video store and get a movie that fits your genre. Comedy is the remedy; no matter who you are, you’ll enjoy a good laugh!

2. Play some sports! Go swimming or go for a jog. This is the time to work out and sweat it all out.

3. Take a stroll in the park and walk your dog (or your neighbor’s).

4. Read a book, something that will keep you engrossed and guessing – suspenseful plots!

5. Curl up in bed and sleep in, the world does not need you today.

6. Learn how to cook a new dish. It’s going to be fun!

7. Practice Yoga. It relaxes your body, mind and soul.

8. Go window shopping. Take slow strides and just watch everything and anything.

9. Visit a zoo, an art gallery or a museum, these places are really eye opening! Even if you’ve visited before!

10. Call up your long lost friends and ask them out for lunch or dinner, catch up with them since you have the time!

11. Go ice-skating! If you’re a beginner, you’re bound to fall. But who cares?

12. For non-golfers, head towards the nearest driving range and swing at them golf balls.

13. Play some Sudoku or Crosswords, challenge yourself and see how hard it is for you.

14. Go bowling and just smack it! It doesn’t matter if the bowling ball goes down the drain!

15. Find some place peaceful and secluded and watch both the sunrise and sunset of that day! If you can’t find a nice spot, the roof is always a good option.

16. Go scuba diving, the experience of swimming with fishes is really nice. Carefree.

17. Ride a rollercoaster and scream your lungs out! The first ride is something you’ll remember for life!

18. Take random photos. Just pick up your camera and start clicking but make sure you take pictures of the outdoor!

19. Treat yourself to a health spa. Extremely stress relieving…

20. Look around you and see what’s happening in your community. Join a club or an event and try new things!

For the enthusiastic but constantly held down individuals, this is the time for you step up and try new things! Take a walk on the wild side! And as for those who would rather play it safe and take each day as it comes, today is the day you give yourself a chance to let go!

No matter what you do, as long it is comfortable for you, it will be enjoyable. Do it with the ones you love and it’ll be even more exciting! Have fun!

For more great tips on reducing stress and enjoying life, stop by Zenplease.com.

©KitchenTableMedicine.com, LLC ™

How to Treat a Hobo Spider Bite

Now is a great time to do some pressure washing on the outside of your house, as the spiders are all trying to crawl inside due to the colder weather at night.

The other day I was shocked to see a giant Hobo Spider crawling across my living room floor!

The poor spider was probably more traumatized by all the extreme screaming that occurred right before it met the sole of my hot pink flip flop. (please don’t call PETA)

After careful evaluation, we noted that the characteristic “violin pattern” on the back was consistent with the Hobo spider, also known as Tegenaria agrestis. Contrary to popular belief the Hobo spider is not the same spider as the Brown Recluse spider. Although we treat both bites equally, the brown recluse is more likely to be poisonous and cause death in children. To the best of my knowledge, there are no known deaths that have occurred from the bite of a Hobo spider.

Hobo spiders are found in Europe, the northern regions of the U.S. and the southern regions of Canada, and now recently Alaska, hence their name “Hobo” for their love of traveling.

I am not sure what scares me more, the one month Seattle summer we just had here despite global warming, or the fact the Hobo spiders have infested my patio, even after a thorough pressure washing.

Should I be terrified that there are Hobo spiders living outside?

No, not really. I should just be cautious. About as cautious as people living in Rattlesnake terrain. Hobo spiders are less likely to bite humans than rattlesnakes, and their bites secrete less venom. An estimated 50% of Hobo spiders do not even secrete venom when they bite humans.

Typically a bite made in defense will not secrete venom, a bite made to kill and eat prey will secrete venom.

Since humans are not the ideal prey for these spiders, most bites are not life threatening. According to my research these spiders are actually very hesitant to interact with humans, and usually only attack when they feel threatened. The bite of the male spider is also more dangerous than that of the female.

So, is the bite of a Hobo spider something to lose sleep over at night?

Not necessarily. But, prevention and early intervention are key. If you think you have been bit by a hobo spider contact your health care provider immediately as these bites can become “necrotic”, meaning that the skin and surrounding tissues may die and possibly become infected.

What to do for a Hobo spider bite:

• Stay calm, stay seated, do not move the affected area if possible to prevent the spread of the venom.

• Try to have someone trap the spider with a glass jar, slide a paper card underneath, flip over, and secure the lid. Bring the spider to your doctor for proper identification.

• Allow fluid to freely drain from the bite, but don’t squeeze it (messing with the wound will accelerate the spread of the venom).

• Clean the site with saline solution or soap and water (not hot water as heat will also cause venom to spread).

• Use a pen to draw a circle around the initial raised, red area that develops so your physician can monitor the advancement of the swelling.

• Apply a cold compress to the bite, and keep the area elevated.

• If symptoms are severe, call 911, as anaphylactic shock may occasionally occur in those that are allergic to insect bites. Trouble breathing, rapid swelling, and extreme redness over the entire body are key signs of anaphylaxis. Other signs of extreme reactions include a rash over the entire body, nausea and vomiting, joint pain, fever and chills. When in doubt, don’t hesitate to call the experts.

• Make an appointment to have the bite and spider evaluated. Babies and children should be seen immediately, as they will more likely be sensitive to the venom.

• Spider bites should be carefully monitored, and antibiotics may be prudent as a preventative for infection or tissue necrosis (open ulcers that do not easily heal and may require skin grafting).

Do NOT:

• Do NOT Engage in exercise or extreme activity which will only further the spread of the venom if present in your system.

• Do NOT apply a warm compress as that will speed the circulation of venom in your system as well.

• Do NOT attempt to suck the venom out or, cut the tissue out. These techniques will most likely ensure that you have the worst reaction possible to the bite.

• Do NOT apply electricity or electrotherapy from a stun gun, or attempt to burn the bite out. (I can’t even believe I just had to type that, but people freak out and do extreme things which likely cause a worse prognosis.) Please stay calm and allow your doctor to decide if further steps are needed.

Hobo Spider Bite Prevention:

• Chemical control and pesticides are not recommended and should be used only as a last resort in extreme situations.

• Clean up your messes outside and in the garage.

• Wear pants, long sleeved shirts, and gloves when working in the garden or garage.

• Don’t go on a spider killing rampage! Attempting to eradicate all species of spiders from your garden will result in predominance of one species. Instead, encourage the friendly spiders to stick around. Spiders are extremely territorial and will fight for territory or prey.

• Funnel webs are a key sign of hobo spiders. Clean up these kinds of webs seen near your home CAREFULLY.

• Remember that spiders do not typically attack humans unless threatened.

Picture Credit: Hobospider.org

References:

Hobo Spider Poisoning

The Hobo Spider Story

More References on Hobo Spiders

Does anyone else feel like creepy crawlies are all over them now? Thanks for stopping by my kitchen table!

~ Dr. Nicole Sundene

Naturopathic Physician
www.KitchenTableMedicine.com

©KitchenTableMedicine.com, LLC ™

Resources and Self Help for Multiple Sclerosis

Multiple Sclerosis is an autoimmune condition that attacks the central nervous system.

The attack of the myelin sheath that insulates nerve fibers (pictured) results in the sclerotic plaques that cause nervous system dysfunction.

Without this sheath functioning properly the nervous system is not able to quickly send the electrical impulses that control bodily functions.

Resources for MS:

• Multiple Sclerosis defined

• Multiple Sclerosis at WebMD

• National MS Society

• Multiple Sclerosis Resource Centre: UK

Self help ideas to discuss with your physician:

• Vitamin D and B12: Ask your doctor if you can start using these vitamins as they have good research showing benefit for those with MS.

• Anti-Inflammatory Diet: Multiple Sclerosis is an autoimmune condition that is exacerbated by inflammation. Most prescription medications work to temper the immune system.

• Allergy Elimination Diet: Consider the possibility that certain food allergies or intolerances may be exacerbating your symptoms. Especially if you have the “relapsing and remitting” form of MS. Try “Dr. Nicole’s Salmon Recipe”.

• Eliminate all “McInflammation”: Eating fast food and refined foods is like throwing gasoline on the inflammatory fire.

• Add Omega 3 Oils: For MS I would go straight for the fish oil, as it is the more potent anti-inflammatory of the two. These oils are needed to repair the myelin sheath surrounding nerve fibers that is destroyed by the immune system. The nervous system then has to create connective tissue to “repair” the damage and thus we end up with the “sclerotic plaques” that show up on MRI’s.

• Reduce Stress: Stress exacerbates all chronic disease, try deep breathing and reduction of activities and demands until your symptoms are under better control.

• Quit Smoking! The most important thing on this list to reduce the inflammatory burden on the system. Smoking causes cancer because it causes reactive oxygen species known as “free radicals” to attack healthy tissues and destroy them.

• Join a support group: You can join the MS community over at Daily Strength to find other people challenged by this disease.

Although I have suggested some diet and lifestyle self help ideas, any chronic disease diagnosis should have an alternative medicine expert such as a licensed naturopathic physician on your team. Please don’t try to do it all alone.

Hope that helps, let me know if you have any additional questions by adding them in a comment to this article.

~Dr. Nicole Sundene

©KitchenTableMedicine.com, LLC ™

How Can I Get Enough Calories On the Anti-Inflammatory Diet?

Question: I’ve started the “Anti-inflammatory Diet” because I’m in a LOT of pain all the time. It is to be expected because there is a family history of Rheumatoid Arthritis. I’m sure I’ve exacerbated it further with contact sports, and a 13 year career in roofing construction.

That being said, I can’t stop working, obviously. And roofing is what I know. So, a problem that I foresee, is that I NEED a high calorie intake for what I do for work. I’m definitely burning off any calories I take in from my daily activities.

To the point, do you know off-hand of any high calorie, inflammatory-friendly foods? With fruits and vegetables and fish, I would literally have to eat ALL day to keep up with a 2500 calorie a day diet.

Thanks,
Mike

Answer: Hi Mike, thanks for the great question. I can see why that would be such a concern for you being so physically active throughout the day. I would recommend that you read my article on “The Healthy Weight Gain Diet” and add those tips to my advice for eating to reduce your inflammatory load.

You can easily add more calories in to your diet by adding high quality vegetable oils such as olive oil and canola oil. Because the phenolic acids in olive oil have been shown to have antioxidant benefit this should also reduce inflammation while boosting calories. I would also add RAW nuts and nut butters to your diet liberally as they are excellent sources of protein and fat.

I would start my day with a protein shake that includes whey protein powder (I use Designer Protein) a banana, 3 tablespoons of ground flaxseeds, and some almond butter or other sort of non-peanut nut butter. Check out “Dr. Nicole’s Smoothie Recipe” to learn how to make a smoothie. A high calorie smoothie full of protein and fiber should keep you full and satisfied feeling until lunch, while also reducing your inflammatory load.

You can smear avocados on sandwiches to increase calories or enjoy them as a snack as well. Coconut milk is rich in medium chained triglycerides and thus is a delicious and healthy source of calories! Keep in mind that there are plenty of athletes out there that eat a vegan diet and are able to still participate in endurance activities. It can be done, it just takes some time to find some new things that you like!

Remember that inflammation is not just about food it is also about smoking, alcohol, stress, and other lifestyle factors. If you are concerned you may have rheumatoid arthritis you should make a visit to your family doctor so they can do some blood work to test for that, if it turns up positive they will refer you to a Rheumatologist for further evaluation.

If chronic pain is already an issue for you now, you really may want to consider what kinds of career options may better suit your future needs. Most younger guys eventually tend to burn out and have to start their own construction company so that they can have more of a position in management than in labor.

Hope that gets you started in the right direction!

If anyone else has any tips for Mike feel free to leave them below in the comments section.

Thanks for stopping by my kitchen table to ask the question!

~Dr. Nicole

KitchenTableMedicine.com

©KitchenTableMedicine.com, LLC ™

Where to Find a Naturopath?

Don’t worry, you can always find me right here at my virtual kitchen table, but if you need some real life assistance you can enter your zip code over at the American Association of Naturopathic Physicians to find some naturopathic doctors in your area. It can be tough because some states have fewer than others.

Trendier states like Washington and California are much more saturated with alternative health care services. The lack of access to licensed naturopathic physicians in part motivated the development of this blog, and I was reminded of the importance of this mission when I received the following question…

Question: I have been searching for a naturopathic physician in my area: Port Orange, Florida. Any suggestions?

Also, my husband is troubled by a rash which is intermittently distributed
throughout his body. He has had this trouble for years and has seen
many many physicians including several dermatologists. It has not helped
and I am wondering if a naturophathic physician would treat underlying
causes rather than a quick remedy.

Answer: Yes, making a visit to a naturopath will most likely be very helpful for that, there are not a whole lot of naturopaths down in that region but you can do a search in the link provided above. Most common skin conditions are insidious and just tend to worsen over time. Nutritional deficiencies, food allergies, and inflammatory foods all play their roles as described in my articles on Eczema, Psoriasis, and Seborrheic Dermatitis- the top causes of itchy annoying skin problems.

My favorite types of conditions to work with are those “mysterious” ones that have not resolved from various types of treatments, and conventional medicine is left scratching their head in awe of it all. The “Healing Power of Nature” or the “Vis Medicatrix Naturae” is the healing power inside of all of us. We can make healthy diet and lifestyle choices to support that process, and we can also “remove obstacles to cure” that are inhibiting our bodies natural desire to heal and repair itself. Obstacles like smoking, stress, refined foods, stress, sugars, inactivity, toxins and food additives are all classic examples…did I mention stress?

Thanks for your question, hope that gets you pointed in the right direction, and you are smart to continue to always look for more solutions when chronic health issues persist.

~Dr. Nicole

http://KitchenTableMedicine.com

©KitchenTableMedicine.com, LLC ™

What is a Life Coach?

If you struggle with making the diet and lifestyle improvements I recommend here at Kitchen Table Medicine, then you may may need some additional coaching.

One way to get the ball rolling is with a life coach. After working in patient care for eight years, I decided that only about 10-15% of us are able to make immediate permanent diet or lifestyle changes (I wish I fell in this group, but I don’t).

The rest of us struggle, fail repeatedly, fall off the wagon, completely give up, look for ways to cheat the system, or never even bother to try at all.

In order to best understand how life coaching may help make the needed changes to prevent disease and improve health, I decided to interview my favorite life coach, Tim Brownson, author of a fabulous little book I am reading right now called “Don’t Ask Stupid Questions-There are No Stupid Questions.”

What is a life coach?

There are a number of different types of life coach, but in essence it is somebody that helps their clients get from where they are now to where they want to be. The big differential between a life coach and say a counselor or psychotherapist is that a life coach looks to the future and doesn’t spend too long digging around in the past.

Coaches are much more goal oriented and also have an inherent belief that the client always has the requisite tools to achieve what it is they want to achieve, they just sometimes need help finding them.

A coach can also help people with accountability. I do a lot of work with people that work for themselves and have no boss to report into. They like having a coach to help keep them on track and to report into.

Why should someone hire a life coach?

If they want to see improvements in their life. Anybody really that wants help fulfilling their potential, setting and achieving goals and just feeling better about themselves can benefit from hiring a coach.

Personally, I also do a lot of intervention work which involves showing people alternate and more empowering ways to look at things and help them change their thinking patterns to be more empowering.

Who needs a life coach?

I think anybody can benefit from a life coach and that’s why some of the really super-successful in society employ coaches. Everybody knows athletes use coaches, but people are often surprised when I tell them that so do Politicians, Captains of Industry, Entrepreneurs, TV celebrities etc.

Who ‘needs’ one is another matter though because defining what somebody ‘needs’ from their life is an individual thing.

What made you decide to become a life coach?

I initially trained because I wanted the skills to use on myself. I had done a diploma on stress management and found it next to useless as I was still stressed senseless, so I took a look at coaching. When I started the training I absolutely loved it and everything just fell into place and from then on in I knew that I was leaving sales.

What is the most common advice you find yourself giving?

I’m not sure if it is one specific piece of advice as such. The one thing that I do with almost every client though is to help her understand her values. In 4 years I have only once had a client that knew accurately what her values were, and that was because she’d been on a Tony Robbins course and done a lot of work round them.

Values are who we are and if we don’t know what are values are and how to live in alignment with them, then we’re destined to live a life of mediocrity and unfulfilled potential. Some people naturally fall into line with them, but most people don’t, or at least that’s how it seems to me.

What is Neurolinguistic Programming?

NLP is probably so misunderstood that I’m really glad you asked me this. I once lost a client when somebody told him that NLP was like Scientology and I had another tell me they thought it was a form of brain washing. I’m just waiting for the first person to tell me I’m the spawn of the Devil. Of course I may very well be the spawn of the devil, but it has nothing to do with NLP.

NLP is a blanket term that covers a number of different skills, techniques and processes designed to help people make rapid change. I actually don’t use some of the better-known techniques like anchoring and the fast phobia cure very often, but I do use the language patterns a lot.

Both the Meta Model of language that looks at specificity of language in a therapeutic setting, and the Milton Model, which looks at artfully vague language, are very useful.

The Milton Model was based on the work of the brilliant hypnotherapist Milton H Erickson and is fascinating because speechwriters use it so often. It allows speakers to say little of genuine meaning so the recipient can apply their own interpretation to what’s being said. The classic use is for horoscope writers, but politicians and preachers also rely on it heavily. In fact some of the really brilliant preachers like Joel Osteen use lots of NLP. Whether intentionally or not (and my suspicion is that it is very intentional), they still use it to manipulate, er, I mean persuade people.

I also do a lot of reframing with clients and that it something that came out of the work of Bandler and Grinder the co-developers of NLP. Reframing is brilliant for helping people feel better about potentially negative situations. There’s a lot more to NLP and I would encourage anybody that’s interested to do some serious research.

Can you send us off with a free life coaching tip?

If a client tells me they don’t know the answer to something, I’ll often ask them “If you did know, what would the it be?” A ridiculous question, but a brilliant one too that I can’t take credit for devising. It usually gets them to shift their thinking and 80% of the time I then get an answer that moves us forward.

If you have any other questions about life coaching you can leave them in the comments here for Tim to briefly answer, or submit them to his website over at www.adaringadventure.com for his weekly “Ask the Coach” feature.

Thanks Tim for being our expert guest this week at the kitchen table!

©KitchenTableMedicine.com, LLC ™

Can Someone Else do Your Positive Affirmations for You? Yes.

Alas, thanks to modern technology, you thankfully never again must endure the rigors of performing your own positive affirmations!

Even the laziest (er…”most efficient”) of us seeking personal development can now happily kick back with our ipods and be more positive with little to no effort.

You can check out a pre-recorded sample of a positive affirmation at ipopin.com.

With all jokes aside, I do sincerely think positive affirmations are extremely important, and love this new system that psychologist Dr. Kirsten Harrel and her sister Tracy Harrell over at ipopin.com have smartly developed.

“Power Of Positive” is what puts the “POP” in ipopin, a system of pre-recorded one minute positive affirmations that you can listen to each day.

These one minute affirmations can be loaded to your computer desktop, MP3 player, or Ipod. You can download all of them, or pick your favorites. Each day, you can leave the choice of your positive affirmation up to random chance, or pick out one that suits the theme for each day. I’m thinking ringtones here people! Just think of the possibilities if our phones announced “I radiate positive energy to everyone I meet” instead of an annoying trite classical piano piece.

In honor of Positive Thinking Day on September 13th, ipopin is donating 30% of all sales made between September 6th-13th to the Dana and Christopher Reeve Foundation.

Christopher Reeve was a role model for positive thinking, and super hero to us all for continuing to persevere despite harrowing circumstances. A strong reminder for us all to think positive and make the most out of every situation life offers. To embrace life as our teacher and motivator.

You also can receive five FREE affirmations just for signing up for their positive affirmation newsletter, or subscribe by email to receive affirmations, as well as find a huge archive of positive affirmation ideas by subject. I am extremely impressed!

This is by no means a paid advertisement, I just like to share some of my favorite things I find on the web from time to time, especially when a charity fund raiser is involved.

Spinal cord injury research funded by the Reeve Foundation is imperative to more than just sufferers of traumatic injuries, it will likely be beneficial for those disabled by Multiple Sclerosis and Lou Gehrig’s Disease (Amyotrophic lateral Sclerosis). The accessory cells that hold bundles of nerve fibers together are irreparably damaged from both injury and autoimmune disease, and until scientists learn how to regrow these tissues we will not have a likely cure for spinal cord injury and the disabilities that result from MS and ALS. Stem cell research is vital for regrowing these tissues.

Without the Dana and Christopher Reeve Foundation, advanced research on these developments would not be possible.

“When the first Superman movie came out, I gave dozens of interviews to promote it. The most frequent question was: What is a hero? My answer was that a hero is someone who commits a courageous action without considering the consequences. Now my definition is completely different. I think a hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles. They are the real heroes, and so are the families and friends who have stood by them.” ~Christopher Reeve

Today’s Questions:

• Which positive affirmations would you like to start using today?
• Is an affirmation that you hear someone else say, as powerful as the one that you state out loud yourself? Could it be more powerful?

Thanks for stopping by my kitchen table!

~ Dr. Nicole Sundene

Naturopathic Physician
www.KitchenTableMedicine.com

©KitchenTableMedicine.com, LLC ™

Is Food a Bad “Ex-Lover”?

By Bonnie Pfiester, fitness trainer, and wife of fitness trainer Steve Pfiester, trainer for the reality tv show “Fat March”.

Obesity is so much more than a physical condition.

There are reasons people are overweight, many of which are purely psychological. This became extremely apparent on “Fat March”.

As Steve spent countless hours with the marchers, they had plenty of time to really search their heart for answers. Loralie’s description of her relationship with food was probably the most profound.

“Steve” Loralie said, “Food is like an ex-lover that is just no good for me. Not just any ex, but a really sexy ex. When I think about him (food) all I remember are the good times. I forget how much pain and guilt he would cause. And after an incredible night together full of passion he just leaves you crying on the living room floor in the fetal position full of guilt” “And yet, late at night… I still want him so, so bad”.

Like a real relationship, people often feel trapped in their overweight body. They feel they have no way out and no hope. Many times, like an unhealthy relationship, it just takes support and guidance. Without help it is easy to just give up and give in to simple pleasures that leave you “crying on the living room floor in the fetal position full of guilt”.

Also similar to unhealthy relationship, people can lose self-worth. Food, like an abusive husband, puts you down every time you indulge. Fat can make you feel unworthy and unattractive. Before you know it, you are just trying to accept things the way they are, only to live in a lifestyle that continues to make you miserable.

There is a way out and it starts with making a change. People often fear change because they fear failure. Women may stay in an abusive relationship because they fear failing. Whether it’s the fear of being alone or not being loved again, the fear of the unknown often keeps people in the known, no matter how bad it is.

There is nothing to fear, health and fitness is not a mystery. Fitness loves you more than any great tasting food. It doesn’t lie, it takes care of you, it rewards you – it is tried and true. You are absolutely no exception. It may take time, but most great things take time. The one thing I know for sure is nothing will change without making a change.

~Bonnie

Bonnie Pfiester is a Personal Trainer and owner of the health club Longevity Fitness. You can enjoy more of Bonnie’s fitness and beauty articles at www.BonniePfiester.com .

You are invited to leave your fitness and sports nutrition questions in the comments below for Bonnie to briefly answer or write about in future articles.

©KitchenTableMedicine.com, LLC ™

Reader Question: Are Spray on Tans Safe?

Question: I really appreciated the article on “Foods for Preventing Cancer”, and have been trying to stay out of the sun to prevent skin cancer. The problem is that I am a model, and compete in fitness events that require me to look tan. I switched to spray on tans when my mom was diagnosed with malignant melanoma recently. My question for you is- do you know if the chemicals in spray on tan are safe?

Answer: I am sorry to hear about your mom’s diagnosis. That is smart of you to stay out of the sun now and increase foods in your diet that are shown to be preventative for cancer. Green tea and beta carotene, found in green and orange fruits and vegetables are especially important in addition to the foods in the article written by Dr. Psenka.

I spent several hours researching the ingredients in spray on tans, and have concluded that the most common chemicals used to darken the pigments of our skin are derived from sugars or amino acids found in nature.

Erythulose, dihydroxyacetone, and tyrosine are the most common skin darkening agents, and tanning accelerators used. Diydroxyacetone has been approved by the FDA since the 1970′s so it is likely the safer choice. I like chemicals that can pass the test of time.

However, these simple sugars and amino acids are not the only chemical ingredients in spray on tans. All chemicals we put in our skin are absorbed to some extent in to our systems. I do occasionally worry that this new fad may later have inevitable health consequences as some people appear to over-do it a bit.

Anything you put on your skin also runs the risk of causing an allergic reaction, and the ingredients in sunless tanners are similarly guilty of causing “contact dermatitis”, a really itchy bad rash. So far, those are the only reported side effects I have been able to find.

Until future notice, spray on tans appear to be safe, however you are smart to be concerned about any chemicals you are spraying on to your skin. Like anything else that has not cycled safely through generations of humans, I would suggest it be used judiciously.

If anyone has any commentare to share on the safety of the chemicals in spray on tans, I would be happy to open up this discussion. Please share your research, questions, or concerns in the comments section.

Thanks for stopping by my kitchen table to ask the question!

~Dr. Nicole Sundene

©KitchenTableMedicine.com, LLC ™

Dairy Free Latte Recipe

Perfect Dairy Free Latte Recipe

• 2 shots of organic espresso

• 1 cup heated vanilla (or chocolate) Almond Breeze

• Pour in a large mug and enjoy!

Calories: 110

Okay you caught me. I drink coffee. Feel free to report me to the naturopathic police, but I do drink coffee moderately, which means less than every single day, and it is typically organic coffee, as non-organic coffee is likely dirtier than any of the top foods on the notorious “Dirty Dozen”….if I must defend myself. *sigh*

The key to enjoying the occasional vice is enjoying it THOROUGHLY, and in moderation of course. When you actively enjoy it, without all the guilt, you will be less likely to miss it. Also, when we give our favorite vices naturopathic makeovers, we lesson the total load of toxins placed upon the system.

If you have the habit of frequenting your local coffee shop, you will likely save money by purchasing a nice espresso machine and grinding your own organic coffee beans at home.

Everybody raves over my latte recipe, and the secret behind it is actually quite simple. I use vanilla flavored almond milk. From my experiment for the “The Best Non-Dairy Milks”, I have found Almond Breeze brand to be the most delicious. Almond milk has a thicker consistency than rice milk or cow milk. Almond milk is also great for those that are sensitive or allergic to soy as soy is one of the top seven food allergens.

Remember when drinking coffee to also avoid the excessive use of sweeteners and artificial creamers as they are typically full of “Kitchen Table Villains” and not part of our mission here of eating a “Whole Foods Diet”.

If coffee is a daily habit for you, consider cleaning up your daily vice and going organic.

Thanks for stopping by my kitchen table!

~Dr. Nicole

©KitchenTableMedicine.com, LLC ™

5 Most Common Vegetarian Nutrient Deficiencies

Are you the healthiest vegetarian out there?

If so, I bet you already know which five nutrients you need to watch out for.

If not, please stick around and make sure you have your nutritional bases covered for a long term healthy, happy vegetarian lifestyle.

First of all, kudos to you for being a vegetarian as it is a great choice for the environment. Plant based eating is much more sustainable than animal based eating.

The environment in turn immediately rewards you, as vegetarians also consume less toxins and pesticides. Toxins are mostly stored in fat and concentrate as we move up the food chain.

So eating vegetarian is clearly healthier for the environment, but is it healthier for you? As a physician, I could answer that question either way. In the long term, vegetarian eating reduces your incidence of developing cancer and cardiovascular disease. In the short term though, low grade nutrient deficiencies may be jeopardizing your current state of health.

Vegetarians that are hip to healthy eating are usually the most vital people I ever see, unless they do not eat a diet rich in fruits, vegetables, legumes, whole grains and superfoods.

Struggling with nutrient deficiencies can create a myriad of symptoms. The most common signs of nutrient deficiencies that I encounter in my vegetarian patients are fatigue, dry skin, dry hair, brittle nails, anemia, hypoglycemia, frequent infections, osteoporosis and poor immune function.

Occasionally I will run across a vegetarian that is not aware of the essential nutrients inherently lacking in the typical vegetarian diet and much of their health problems are easily corrected by restoring these imbalances through diet or supplements.

Most vegetarians are already savvy about alternative protein sources and the importance of pairing those proteins appropriately to ensure the essential amino acids are all covered. So aside from protein, what are the most important vitamins, minerals, and nutrients to watch out for?

#1 B12-This vitamin is one of the toughest nutrients to get in a vegan diet and most vegan folks simply resort to taking it in a supplement to avoid the development of pernicious anemia or debilitating nervous system dysfunction.

The RDA is 3 mcg.

You can get that from eating three tablespoons of brewers yeast, or three sheets of nori. Chlorella and spirulina are also excellent sources of B-12. If you are vegan you REALLY need to worry about B-12 and be eating algae or yeast everyday, or you can take a multi-vitamin (it’s best to take the B vitamins all together as a group then individually, as they all work together).

If you are ovo-lacto then you can achieve this level by having two eggs and two cups of milk each day; or two two eggs along with two other dairy servings such as cheese or yogurt.

#2 Iron- The Standard American Diet (SAD) is highly dependent on red meat for iron. Absorption of iron is dependent on stomach acid. The vegetarian form of iron requires vitamin C for conversion to the bioavailable form the body can use. Most fresh fruits and vegetables are high in vitamin C.

You can cook with cast iron skillets to also increase iron content in food as acidic foods like tomato sauces pull the iron out of the pan.

Vegetarian sources of iron from highest to lowest are tofu, black strap molasses, amaranth, lentils, swiss chard, dulse, lima beans, potato, wheat germ, pinto beans, kidney beans, dandelion greens, kale, pumpkin seeds, black beans, spinach, broccoli, almonds, pumpkin, beet greens, brewers yeast, quinoa, teff, figs, raisins, prunes, green beans, millet, whole wheat, parsley, kelp, oats, corn, peanuts, cashew butter, almond butter, blueberries, bananas and raspberries.

#3 Zinc- Is really important for the immune system, as well as for skin, and neurological health. If you tend to get frequent infections you should definitely add more zinc rich foods in to your diet to optimize your immune system.

We need at least 15mg of zinc daily if not 30-50mg for optimal health.

The following foods rich in zinc contain about 2-5mg of zinc per serving and are listed in the order of highest to lowest: wheat germ toasted (1/4 cup), swiss chard, lima beans, baked potato, oats, mustard greens, pumpkin seeds, soybeans, rice, kidney beans, ginger root, wild rice, peas, leeks, lentils, cashews, sunflower seeds, and lima beans.

#4 Omega-3 Fatty Acids-Almost all Americans are deficient in these fats that are necessary for a healthy nervous system as well as fighting inflammation. The best vegetarian source is freshly ground flaxseeds. Raw walnuts are also a decent source of Omega-3′s.

Feel free to read my article on the Flax vs Fish debate and decide for yourself the best choice for your omega 3′s. If fish oil is needed as an anti-inflammatory medicine some vegetarians opt to make an exception to their dietary rules to ensure adequate intake of this nutrient.

Otherwise, buy yourself a little coffee grinder and a big bag of flaxseeds and grind them up fresh before adding to soups, salads, brown rice, smoothies, applesauce, or yogurt. Flaxseed oil is extremely delicate and should not be cooked above 100 F. One tablespoon has 2 grams of fiber. Flax is also rich in protein and “lignans” that act as phytoestrogens and thus are a great choice for women trying to balance hormones. I mix flax oil with equal parts of lemon juice or apple cider vinegar and add various herbs to make a quick healthy salad dressing.

Whatever you do, don’t waste your money on supplements that have “the perfect balance of omega-3′s and 6′s” as a vegetarian diet is RICH with omega 6′s so you don’t need to pay to take these in a supplement.

#5 Calcium-Last but not least, calcium is tough enough to get in the SAD diet, and vegan makes it that much tougher. Be sure to always use a calcium enriched soy, rice, almond or other milk substitute for the most of your calcium needs. Women over 40 especially need to be on top of this for osteoporosis prevention. Typically about three to four servings of these milks a day should get you what you need when it comes to calcium.

The take home message with calcium is that you need GREEN LEAFIES. Pretty much everyone needs green leafies.

Vegans will need to eat a HUGE plate of green leafies each day. Cooking them increases the availability of calcium.

The best sources of calcium from highest to lowest are: Cooked turnip greens, torula yeast, collard greens, cooked rhubarb, spinach, oatmeal, tofu, broccoli, dandelion greens, swiss chard, blackstrap molasses, soy flour, mustard greens, almonds, baked beans, filberts, oranges, cooked kale, fresh spinach, tahini, and garbanzo beans. Just remember that green=minerals. So eat your greens people!

Resources: http://KitchenTableMedicine.com, “Medical Nutrition from Marz” by Dr. Marz

Feel free to let me know what other vegetarian health topics you would like me to address, be sure to subscribe and check back for the answer!

~Dr. Nicole Sundene

Naturopathic Physician

©KitchenTableMedicine.com, LLC ™