To bling or not to bling that is the question…

Although many tasty treats will be tempting me at various parties, I usually follow a pretty basic plan of attack to avoid letting them get the best of me. Gluttoness overeating can ruin the joy of socializing by zapping your energy, and making you fill ill. First and foremost fill your plate mostly with fruits and veggies. Add a couple lean protein choice such as chicken, turkey, white cheese, hard boiled eggs, shrimp or salmon. The protein from these snacks combined with the fiber from the fruits and vegetables should reduce the glycemic load of the meal, thus stabilizing your blood sugar, and ultimately your energy levels.

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Buying pre-made produce trays is an efficient effective way to add more fruits and veggies in to your diet. You can simply pack the celery and carrots up for snacks, steam the cauliflower and broccoli for dinner side dishes, and snack on the fruit as a sweet treat in lieu of desserts!

Believe it or not you can burn more calories throughout the day just by maintaining perfect posture. Upholding a healthy alignment, while continuously contracting your abdominal muscles inward will keep your back and core happier and healthier over time. Strong abs are the key to a healthy back. If you think of your body as an architectural structure if one side is weak it will then consequently put more stress on the non-affected side.

For instance, many pot bellied men complain of low back pain. Working up to an exercise routine that includes 5 minutes of abdominal work daily is integral to a back pain prevention program.

Most folks have heard of the health benefits of the Omega 3 oils found primarily in Alaskan Wild Salmon and flaxseeds. Although dietary consumption is always preferred it may not be practical for those with high Omega 3 intake requirements such as those with inflammatory conditions. If you have a problem taking the fish oil capsules you can simply keep them in the freezer! The capsule should then stay intact while passing through the stomach and break down in the small intestine instead for absorption.

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Many folks are fatigued simply because they have not had an adequate intake in water for the day. Some experts purport that a 5% reduction in hydration status results in a 25% overall reduction in energy. Personally I always feel this dehydrated fatigue after a long tedious afternoon of running errands without drinking any water. To ensure adequate hydration I recommend for most people to simply divide their body weight in half and that number is roughly the amount of ounces of water a person needs daily. For instance a 150 pound woman would need 75 ounces of water daily. You can also divide your body weight in to thirds and then add 8 ounces for each vice (coffee, tea, alcohol) and then another 8 oz for every 20 minute period of exercise. So again a 150 pound woman would need 50 ounces plus 8 ounces for a cup of coffee and 16 ounces for 40 minutes of exercise totaling 74 ounces. Hydration is not just about water, it is also about electrolytes. Sodium, potassium, and trace minerals are important for preventing dehydration. Emergen C packets can be added for electrolytes, or a pinch of organic sea salt. The simplest way to stay on top of your water consumption is to keep a flat of bottled water with you in your car. You will hopefully stay more energetic while you are on the go.

Most people are constantly busy and on the go, attaching stress management practices to everyday occurrences is not only practical, but serves as a reminder to RELAX throughout the day. You can easily check in with yourself during boring times of your day such as a long work meeting, standing in line at the grocery store, or waiting on hold on the phone.

A simple breathing exercise to start with is called “Square Breathing”. First sit quietly, and remove outside distraction if possible. Gently clasp your hands in your lap. Now breathe in slowly to the count of five, hold your breath to the count of five, exhale slowly to the count of five, and then pause before repeating this sequence to the count of five. Repeat this sequence five times, or as many times as needed until a calmer state is achieved. Oftentimes we do not realize how stressed out we are until we take a few minutes to quietly check in with how we are feeling. The body does not function optimally while under stress, implementing simple relaxation tools should not only improve your attitude, but also help you experience a better state of health.

Wow don’t you feel better now?

Dehydration is a very serious complication of illnesses associated with high fevers, vomiting, and diarrhea. Preventing dehydration when sick is an easy way to prevent a trip to the hospital for an IV of fluids. The first sign of dehydration in most people is typically a headache. I would say that most individuals complaining of a high fever and headache, usually just have a headache because they are dehydrated, although meningitis and other conditions are of course a concern. Simply ensuring that hydration levels are optimal typically resolves a headache in these scenarios rather quickly. I always feel like such a miracle healer when I cure someone’s headache with a glass of water! They say that 80% of headaches are caused by dehydration, and a high fever is simply burning off a person’s fluids at a faster rate than usual.

Aside from headaches, dark colored urine is also an easy indicator of dehydration, you can pinch the backside of your hand, and if the skin does not rapidly flatten you are dehydrated. If you have dizziness from standing you are most likely dehydrated. If you are experiencing the stomach flu be sure to drink plenty of fluids with electrolytes such as Emergen-C, Recharge, chicken broth, or you can even make your own by adding a large pinch of sea salt to a diluted juice of choice. Hydration is not just about water, you have to have sodium, potassium, and trace electrolytes.

One of my favorite herbs for patients that are struggling from fatigue and excess stress is Ashwaganda, formally known as Withania somnifera.

The root of this plant is best for those feeling very frazzled and in need of a nervous system re-set. Ashwaganda is helpful especially for individuals that are extremely agitated. If you know someone that is difficult to be around you might want to sneak a little of this herb in to them (just kidding instead refer them to this article). For those experiencing stress without fatigue trying an herb such as Schisandra may be more beneficial. Ashwaganda as an added bonus supports the immune system, is anti-inflammatory, anti-aging and also helpful for those with impotence.

According to Naturopathic theory one should notice the effects of this herb within three days, feel a restoration of their well being after three weeks, and should no longer need to take the herb after three months. Hopefully once that three month period is up, better coping mechanisms for stress management have been implemented!

Source: “Herbal Medicine from the Heart of the Earth” by Sharon Tilgner, ND

Cornsilk tea is a fabulous soothing treat for an irritated bladder. Whether you are using it for preventing a bladder infection, or calming the irritation of interstitial cystitis a form of irritable bladder. Horsetail and marshmallow root can also be safe and calming to the lining of the bladder. The demulcent properties of these teas are great for preventing bladder infections because the slippery nature of the glycosaminoglycans prevent bacteria from adhering to the bladder wall.

High Fructose Corn Syrup might as well just simply say “High Chance For Diabetes” on all food labels. If there is one major improvement you can make to your health starting today it is to eliminate all high fructose corn syrup from your diet. Diabetes at the current rate is soon to become a national epidemic. Exercising and eating whole unprocessed foods are the best way to protect yourself from becoming another victim of Type II diabetes, a disease typically the result of bad diet and lifestyle habits. Aside from sweets, High Fructose Corn Syrup is cleverly hidden in most processed foods, juices, breads, and frozen meals. Start reading labels now and picking and choosing your battles.

Despite the fact that we spend the most on health care dollars, Americans are only second to Finland as the unhealthiest country in the world. Let’s not take the crown away from Finland anytime soon, so how about we all just avoid High Fructose Corn Syrup whenever possible.