By Bonnie Pfiester, Fitness Trainer

As a fitness professional, I often feel like a Priest at confession. Over the years, I’ve heard it all. As people lose weight they begin confessing past ‘sins’. One of the most popular confessions is what people choose to avoid because of their weight.

Top on everyone’s list is taking family photos. One of the hardest things to do is to get someone who’s lost a lot of weight to come up with a “fat picture”. They all have the same response, “No one wants to get their picture taken when they’re fat.” Unfortunately, once they lose weight, they realize how much of their life was lost to just a memory.

Next on the list are weddings and reunions. Both events offer opportunities to see people you haven’t seen in a long time. If that’s not enough stress, then you add the million photographs to capture the occasion. Before you can even get home to unpack, pictures will be posted online and emailed across the country. Read more

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Hi Dr. Ben,

Question:I am currently pregnant and have been experiencing heart palpitations. My midwife told me to take magnesium. I have been taking a drugstore brand of magnesium oxide 250mg pills, but I don’t think I’m absorbing as much as I should because I am still having palpitations before my next dose.

So, my question is which of your products will best suit my needs? Thanks so much for your time. I look forward to hearing from you.

Answer: Magnesium is a tricky one and companies typically use poor forms of magnesium as it is less expensive to produce. Many magnesium drugstore products contains poor ingredients. Magnesium Oxide , Cellulose Gel , Croscarmellose Sodium , Magnesium Stearate.

Magnesium Oxide is the worst form of magnesium to take as it has the least absorption. To make it worse, the magnesium is in tablet form making absorption even less.

You may consider doing a few things to enhance magnesium absorption:

• Mag Phos 6x 1000 tab cell salt works on a more cellular level than the typical magnesium supplement. It is easiest to put 25 tablets in 1 liter of water and drink throughout the day - every day. This way you are getting water and magnesiumm - both key to proper health.
• Low electrolytes may cause numerous symptoms and taking the full range may assist in reducing palpitations. The recommended dosage of E-Lye Electrolyte Concentrate is ½ an ounce of concentrate to 8 oz. of water, or 8 ounces into 1 gallon of water or milk. Drink an 8 oz. serving 1-2 times daily, or as directed by your physician or HCP.Add this to the 1 liter of water and drink throughout the day along with the Mag Phos cell salts making it easier for you to remember.
• Taking additional Magnesium of one type will likely lead to diarrhea or GI upset. So it is recommend to take a product with 3 forms of magnesium in it for optimal absorption. Tri-Magnesium offers this. Recommend dose is 1-2 caps per day.
  I would use this product over the drugstore product. I would actually throw the other product in the trash. I do not see how it can provide much benefit given the ingredients and tablet form.

These three may reduce your heart palpitations if it is due to a magnesium deficiency.

Also increase green vegetables in your diet, as the chlorophyll molecule is rich in magnesium. Read “America’s #1 American Mineral Deficiency.”

One thing to keep in mind:

Magnesium and Calcium compete with each other. So make sure you are consuming products high in Calcium - like Organic dark leafy greens and Chia Seeds. Just two ounces of Chia seeds contain 600 mg of Calcium, compared with 120 mg for milk.

If you’ve further questions, please do inquire.

Have a healthy pregnancy and enjoy your little one when they arrive

In health,

Dr Benjamin Lynch CEO of www.HealthEGoods.com

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

#1 Cabbage: Of course since we are celebrating St. Patties Day we MUST celebrate cabbage! Recently I went to an Irish Pub and ordered corned beef and cabbage, and was horrified to find out that the beef is “corned” because it is brined with corn sized pieces of salt!

Hold the corned beef, but keep the cabbage because it is a powerful cancer fighter thanks to the indole-3-carbinol content. This is also a great breast cancer preventative for women as it decreases the “bad estrogen” and increases the “good estrogen.”

Meaning that the estrogen known to increase reproductive cancers is eliminated.

#2 Olive Oil: I cannot speak highly enough for the virtues of using olive oil as your primary cooking oil in your kitchen. When baking or cooking at temps greater than 340F switch to canola oil. Otherwise, olive oil is a RICH antioxidant source as I stated in my article, “Olive Oil Prevents DNA Damage.” If olive oil is NOT green….it is NOT good. Read more

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Everyone is always “Kissing the Blarney Stone” in Ireland for what is said to be “good luck,” however upon my further investigation, the luck that you are receiving is the gift of gab, eloquence, flattery, and art of persuasion.

We can all stand to communicate a bit better, and for those that are public speakers or singers one must not only take care of their voice to prevent laryngitis, but also stay focused and tuned in to their lecture topic and audience.

The following list of my “blarniest” natural medicines was designed with the intent to protect the throat as well as keep the mind engaged for optimal eloquence.

#1 Marshmallow: Now I am not recommending that you eat marshmallows unfortunately, I am recommending the herb Althea Officianalis, also known as marshmallow root. This herb falls in the “demulcent herb” category along with Slippery Elm, and Licorice Root. Demulcent herbs coat and lubricate tissues. Make a tea with marshmallow root, or look for an herbal tea formula containing the aforementioned herbs and sip as needed.

#2 Olive Oil: Known as a natural remedy for Opera singers, many gargle with olive oil before singing to lubricate their vocal chords. Adding more olive oil in to your diet should be sufficient enough, use it as your primary cooking oil when cooking below 340F, otherwise use cold pressed canola oil. Read: “Olive Oil Prevents DNA Damage”

#3 Water: In addition to proper oils, water plays an essential role in “hydrolipic hydration,” meaning that being dehydrated is NOT just about not having enough water in your system, you need 60-80 ounces of water daily depending on your size and activity level as well as good oils. Cellular membranes keep water in cells, and they are mainly comprised of the good fats.

#4 Slippery Elm: If you have tried those pink Thayer’s lozenges then you have had slippery elm. Read more

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

My Aunt Sally won $10,000 for this recipe, plus it is lowfat, simple, and delicious!

This is my slightly healthier spin on it as I use olive oil instead of butter, brown rice instead of white, and lowfat sour cream rather than full fat.

Preparation:

• Rinse and trim fat off four boneless skinless chicken breasts
• Marinate for at least 30 minutes (recipe below)
• Heat skillet over medium high heat, then add 1-2 tablespoons olive or canola oil.
• Sear chicken breasts on medium high heat for a few seconds on each side, and reduce heat to medium or medium low depending on your stove. Read more

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

By Bonnie Pfiester, Fitness Trainer

Diet and exercise are not hard but take time. Unfortunately time is not something most people have a lot of.

Ironically, people end up wasting a lot of time because they don’t manage their time wisely.

They spend too much time doing one thing, not enough time doing important things or wasting time doing anything and everything but the right thing. When people feel as though their effort does not match their results, they give up.

I want to encourage you! Here are 3 simple steps to help you make the most of your time.

1. Take more time to eat less. You look like what you eat more than you look like what you do. The catch is eating right takes time. The whole process starts with grocery shopping. If you don’t shop well, you can’t expect to eat well. Then you have to prepare the food and do whatever it takes to make sure you have healthy food with you at all times. Packing lunches and snacks are a vital part of avoiding temptation.

Paying closer attention to calories and portion sizes will also require some time but the payoff is tremendous.

2. Take less time to exercise more. Many people invest a lot of time in what they would call exercise, but is often just increased activity. Although activity is good for your health, it’s not as effective for weight loss.

Many people are just going through the motions and wasting a lot of time doing minimal effort. Really burn some calories by turning a long morning stroll into a purposeful power walk. If you do weights, train at a higher intensity with less rest in between.

You don’t have to spend three hours at the gym everyday. Commit to one powerful hour three to five days a week and make every minute count! The more quality time you invest, the greater the reward.

3. Take the time to make sure you are not wasting time. This is a biggie. People spend a lot of time and energy on things that don’t work. Fad diets, weight loss gimmicks, books and fitness magazines often lead you to believe weight loss can be easy. It’s our human nature to try the easy way first. In the end, we just waste a lot of time trying to avoid the inevitable. Other people struggle because they completely go it alone with no guidance at all.

A person who is basically guessing their way through their fitness program is doomed for failure. Don’t waste your time floundering around aimlessly. Invest a little time initially to be properly guided. Hire a professional if you need to. Diet and fitness does work.

If you take time to understand why and how it works, you’ll be a lot more motivated to apply it to your own life.

~Bonnie
www.LongevityClubs.com

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Dear Dr. Ben,

QUESTION: Since becoming pregnant I have stopped nursing my 3 year old daughter. I just couldn’t do it anymore. That was about a month ago. She now has an ear infection. The first she’s ever had, which I am suspicious is a result of weaning.

I feel extremely guilty over having to wean her and this infection only makes it worse. I don’t want to put her on antibiotics as she’s never had those either. So, I need help figuring out how to get rid of this once and for all.

Thanks so much for your help. Read more

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

By Bonnie Pfiester, Fitness Trainer

Some people make running look easy. Who would think such a simple task would be so difficult. I know when I started to run again, I was discouraged to discover just how challenging it was.

Not only was I unable to run very far, everything hurt. My hips hurt, my knees hurt and my pride hurt even more. If I only knew then what I know now, I would’ve prevented injury and progressed at a faster rate.

That’s why Russ Altman, Certified Personal Trainer and Running Boot Camp Coach at Longevity Max Fitness, is passionate about teaching people how to run. “People don’t pay attention to injury warning signs. They continue to run or don’t make modifications,” explains Altman.

One of the common mistakes is increasing mileage to quickly or sporadically. In addition to a good warm-up, Altman suggests only a 10-15% increase in mileage, or time, each week to prevent injury. He also recommends a day of rest between runs to allow your body to recover.

Another common mistake is not having proper footwear. Bill Urban, from the Runner’s Depot, says most people buy their running shoes too small. “When your body heats up your feet swell”, Urban explains. “There should be a full thumbnail length between the toe and the end of the shoe.” Read more

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Night sweats or night time “hot flashes” can be a very frustrating problem for women in menopause or peri-menopause.

Typically a hot flash is an experience of intense heat with sweating and increased heartbeat. The hot flash can last for a few minutes or up to 30 minutes.

Usually the sensation of heat begins on the face or chest, or back of the neck and then spreads throughout the entire body. The skin will feel hot to the touch.

Recently I received this reader question:

Q: “I’m a 44 year old female, and several nights a month I get “night sweats.” About 10 years ago, my doctor suggested using Evening Primrose Oil, which helped for a while, but doesn’t any longer. Any suggestions? What else can I try for night sweats?” Read more

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

The days of big fat leather wallets loaded with long roles of plastic sheathed photos of friends, family, and girlfriends are over, thanks to modern day technology.

Large wallets were so 1987!

The new wallet is the “money clip” one simple tip I always give men with low back pain, neck pain, hip/hamstring/knee problems, is to check their wallet for unneeded items and then shift the wallet to the front of their pants or carry it in a jacket pocket.

It’s amazing how simply sitting on a large wadded up leather wallet all day long can throw a body out of whack.

Now let’s get one thing perfectly straight….I am in no way as a doctor endorsing fanny packs *shudder* unless they are those Kevlar kind from REI that kind of look cool.

Part of being healthy and feeling good is checking in on the ergonomics of our posture, and physical structure from time to time. Read more

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™