Winning the Battle of the Holiday Bulge with Mindful Eating

As the holidays approach us again many of us feel that by the New Year we will gain several pounds due to all the holiday parties and gatherings that are filled with foods and tasty treats. Let’s face it, most of us engage in mindless eating most of the time. Eating is part of the social holiday tradition; however, most of us eat simply because food is put in front of us; especially during the holidays. Mindful eating is learning how to eat with a conscious, non-judgmental awareness. So, I eat when I am hungry, and stop when I am full, which is easier said then done. It’s using your common sense when you eat and not getting lost in the activity of cramming food down your mouth just to eat. For example, eating the cookies on the table just because they are there while you chit-chat with your friend. Mindful eating is also eating to meet our physical needs not our emotional needs. Too often, especially around the holidays, we tend to eat emotional due to physical, mental and emotional stress all this mindless eating can add pounds to your body which linger long after the holidays are over.


It’s almost an unspoken tradition for most people to gain those extra unwanted holiday pounds. It’s time to break that tradition and start mindful eating and finally win the battle of the holiday bulge! Try these mindful eating tips for a healthier holiday season that will carry over to the New Year.

• Eat breakfast: People who eat breakfast every day eat less throughout the day than those who don’t eat breakfast.
• Use small plates: Eating from a small plate or drinking from a small cup will allow you to eat and drink less.
• Eat before you go out: Try eating a healthy snack one hour before you go to the holiday party or gathering. This allows you to be in control of your appetite and make wiser food choices as opposed to eating everything and anything.
• Drink water: Drinking water helps you stay hydrated and fills you up. If you are bored with plain water add lemon. Lemon water is healthy and cleansing!
• Eat in moderation and never deprive yourself: Don’t ever deprive yourself during the holiday. Making certain foods forbidden only makes it more appealing. Tell yourself that you are allowed to have your favorite foods in moderation. When you allow yourself, you will have less of a tendency to overeat.
• Savor your food: Mindful eating means tasting your food, eating slow savoring the flavors, and enjoying the texture of your favorite food for a delectable experience that will fill you on every level.
• Eating alone when possible: Research shows that we tend to eat one-third more when we eat at social events then we do when we eat alone. We tend to eat more, talk more and pick on snacks and foods without having any focus on what we are eating. There by in-taking more calories and unhealthy foods.
• Physical activity: Most of us during the holiday season barely get a chance to go to the gym or participate in some sort of physical activity. This holiday get creative by finding alternatives ways to stay physical such as ice skating, dancing, taking a brisk walk in the morning, skiing, or hiking.
• Watch your alcohol intake: Alcohol has a lot of calories, watch what you drink and how much you are drinking. Have a glass of water for every glass of alcohol to help you from having a possible hangover the next day. Don’t drive under the influence of alcohol even if you are a bit tipsy give the keys to your friends, take a cab or try to sleep it off before you get behind the wheel. Don’t put your life and some else in danger.
  

As you learn to eat mindful you will change the behavior of eating on auto-pilot. Learning to savor your foods and enjoy them will create a better eating experience all around and give you greater results of eating less and feeling full faster without feeling like you have been deprived.



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Time Management During the Holiday Season

As the holidays approach we become more pressed for time. With all the hustle and bustle of everyday life, and the added pressure of the holiday season, it’s no wonder why this is such a stressful time of the year for everyone. All the shopping, gift giving, cooking, holiday gatherings, decorating and cleaning. Whew!! If you are not careful during this time of the year you can over extend yourself on every level.

During the holiday season it can be difficult to fit all we have to do into the allotted time we have. The secret to managing your time is about prioritizing the important things, delegating tasks and learning to use your time efficiently and effectively. Not as easy as it sounds! You can reduce some of the stress of the holiday with good planning and time management skills to help you survive the holidays and enjoy this joyous season with family and friends. Try these tips to help you create more time and lessen the stress of the holiday season.

• Plan ahead: Don’t wait until December to do all of your shopping and decorating. This will only create a large amount of stress. Schedule specific days on a weekly basis starting as early as late October or the first week in November.

• Create a to-do list: When you write things down you can determine their order of importance and cross them off the list once they are done. It will give you a sense of accomplishment.

• Stop procrastinating: We tend to procrastinate when we have a lot to do or when we feel a task is too big for us to handle.

• Try “chunking”: Break down the big task into smaller manageable ones.

• Prioritize: Prioritize and do what is most important on your list first.

• Ask for help and delegate: Ask your family members, husband and children for help. Delegate minor task such as sending out holiday cards, gift wrapping, decorating, cooking prep work and cleaning. While they are helping you out, you can go take care of important tasks that only you can.

• Schedule extra time for interruptions: Remember that life happens and we sometimes get hit with unexpected things and interruptions. When managing your time, allow for at least 1/3 of time for these interruptions.

• Don’t be a perfectionist: Do what you can and don’t worry about the rest.

• Shop on-line: Shopping on-line at your convenience will help you save time from running from store to store. Take the extra time you save by shopping on line to relax or do something fun with your family.

• Eliminate trivial tasks: Practice the art of intelligent neglect, eliminate trivial tasks that aren’t necessary for you and yours to enjoy the holidays.

• High energy time: Consider your high energy time and do all major tasks at the time of the day you work your best.

• Gift card and certificates: Save time by purchasing gift cards and gift certificates. You can easily buy them anywhere in any amount and people like them. Purchasing gift cards and gift certificates will save you lots of shopping time. You can use the extra time you saved to work on other tasks or do something special for yourself or with your family.

• Gift wrapping: Wrap gifts as you purchase them to save on the time you’ll spend wrapping all the gifts at once. You can also opt to have them wrapped at the store at time of purchase or delegate that task to someone in your household. Doing either of these will save you time.

Learning simple holiday time management skills will help lessen your holiday stress and give you time to sit back and enjoy the holidays with the ones you love.

Being Grateful on Thanksgiving

We all have so many things to be thankful for however, when something negative happens we are so quick to say "If it wasn't for bad luck I'd have no luck at all". Why are we always acknowledging the negative things that occur to us in our daily life and ignoring the good things. Why do we give the negative so much power?

When something good happens have you ever been thankful for it. I mean really thankful for it. Have you said “Thank you” to God and those who have given you so much without expecting anything in return? I bet some will answer no. Yet we are so quick to point out the negative in our lives. This has always baffled me about human behavior. By acknowledging the negative we are creating more negative. Why not acknowledge the positive and good things that occur in our life. Thoughts are powerful and what we believe we create. Let's create good things, like joy, happiness, and most of all lets be grateful for the cornucopia of blessings in our daily life.

Thanksgiving is a time to acknowledge all the positive and good things in our life that we take for granted throughout the rest of the year. We are all blessed with so many wonderful things to be grateful for. If you look at the way the world is today most of us are so much more fortunate than others. Some of those things are good health, family, our partner, good friends, a roof over our heads, food on our table, our job, clothes on our back and the blessing of another beautiful day of life, are just a few of the little things we take for granted on a daily basis. With all these blessings we still tend to hold on to the negative things that happen no matter how small they may be. So what if the driver in the other car cut you off, stop holding on to it, let it go! Why would you ruin your day over something so small and petty? Whatever negative experiences you may have, let them go. Always remember this too shall pass and concentrate your thoughts on something positive.

This Thanksgiving I would like you to try something different. Let’s make an extra effort to be thankful and show gratitude for all the good things in our life no matter how big or small they may be. Being grateful allows generosity to flow and many believe the more you love what you have and show gratitude the more you will get what you want. May you keep an intentional attitude of gratitude this holiday season that will last all year.

Wishing you and your family a Happy Thanksgiving filled with much gratitude, love, happy memories and many blessings.


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Healthy and Natural Halloween Treats

During Halloween there is nothing scarier than knowing that your child and other kids in your neighborhood will be over loading on sugary sweets. As a health and wellness counselor I feel I can promote healthy eating by handing out healthy sweets to children on Halloween. I looked for healthier options and found some pretty awesome treats without all the sugar, that are gluten free and still taste great. Your child will not notice the difference between these candies and the average Halloween sweets they get every year. Following is a list of delicious, healthy wholesome treats for your little ghouls and goblins.

Organic Fruitabu Smooshed Fruit Flats, Rolls and Twirls:Made with over 90% organic fruit and no artificial additives the tasty flavors available are apple, raspberry, strawberry and grape. Available at whole foods supermarket or on line at drugstore.com

EnviroKidz Organic Peanut Choc Drizzle Rice Bars:They are organic, have 0 grams Trans fat, are low sodium, gluten free and have no artificial flavors or preservatives. Plus, 1% of sales go to endangered species or habitat conservation and education for kids. Available at Wholefoods supermarket or Amazon.com

Genisoy Sweet Crips Chocolate: Most soy snacks can contain up to 7grams of protein and are not loaded with bad fats. Available at genisoy.com or Whole foods supermarket

Organic Dark Chocolate Bug Bites: These delectable treats are made of 70% cocoa content, certified organic, vegan, gluten-free and kosher and there is a bug trading card included in every piece. This antioxidant rich dark chocolate contains a healthy dose of flavonoids. Available at chocolatebar.com, whole foods supermarket and amazon.com

Surf Sweets Halloween Sour Worms: Made with organic sweeteners. These sour worms are vegan, organic, gluten-free, and casein free, made in a nut free facility. These individually wrap surf sweets Halloween sour worm’s uses natural ingredients like black carrot juice concentrate and turmeric to color candy, and organic fruit juice to sweeten. Each one contains 100% vitamin C per serving. Available at whole foods supermarket and surfsweets.com

Figamajigs: Flavors include almonds, raspberries and mint: This decadent snack is filled with natural ingredients mostly figs, premium dark chocolate and cocoa. They are low fat, high in fiber and antioxidants and were named healthiest candy of 2006 by Forbes and given the Healthy Snack Award by Shape in 2007. Available at figamajigs.com and whole foods supermarket.

Annie’s Homegrown Organic Bunny Fruit Snacks: These individually wrapped gummy treats are a spooktacular alternative to other fruit snacks. Each treat is made without the use of gelatin. These tasty treats are organic, vegan, and gluten-free. Great for kids with allergies. Made with real fruit juice and packed with 100% vitamin C. Available at Annie’s.com, Amazon.com and whole foods supermarket. Note: Gummy candies are a choking hazard for little children these are not suitable for children under age 4.

It’s not hard to make Halloween a healthy and fun event with these alternative treats. This Halloween you can plan for a healthy season, with these awesome healthy options you won’t feel you have to deprive your children of the whole Halloween candy experience.
Have a healthy and happy Halloween and watch out for all the vampires, ghost, goblins, witches and ghouls!

Alternative Halloween Treats

Halloween has always been one of my favorite holidays. I loved Halloween because it was always so much fun for me as a child and as an adult. Since childhood I have always enjoy dressing up in a scary or fun costumes, going to a haunted house, corn mazes and haunted hay rides. Ahh.. the fun of Halloween and the harvest season! During this holiday many of the young and young at heart (like myself) don scary and fun disguises when they attend a Halloween party or go door to door for treats. Part of the fun of Halloween for children is the treats, these treats however can cause sugar overload and if you have children you have seen first hand what that is.
As a holistic health counselor I have looked for fun, alternative and creative ways to give treats that aren’t filled with loads of sugar to my nephew and nieces and follower trick or treaters. Below is a list of non - edible and edible treats you can give out on Halloween.

Non-Edible Treats – Most of these non-edibles are available at your local dollar store.

• Little note books or coloring books
• Small pack of crayons
• Miniature witches, skeletons, ghost
• Rubber Spiders and other fun Halloween character’s
• Colored pencils
• Fun shape or colored erasers
• Spare change (pennies, nickels, dimes)
• Fun Halloween stickers
• Glow Sticks
• Monster teeth (party city priced @ .99)
• plastic rings, necklaces and bracelets
• Miniature pumpkins
• Comic books
• Tiny decks of cards
  

Edible Treats – These treats are a healthy alternative when compared to the sugary candy bars, and usual Halloween candy.

• Small boxes of healthy cookies
• Bag of microwavable organic popcorn
• Individual juice boxes (100% juice)
• Granola bars
• Sun Drops (similar to dye-free M&Ms, made of natural cocoa)
• Small boxes of organic raisins
• Sugar-free hot chocolate or apple cider packets
• Baked pretzels (Low sodium)
• Small pudding pack (sugar free)
• Dried Fruit
• Healthy chewing gum (natural flavors, sweeteners, and no dyes)
• Gummy candies made with real juice
• Small Apple sauce pack
• Organic FruitaBu Smooshed Fruit Flats, Rolls and Twirls
  

This Halloween try these healthy and creative alternative treats. These are a great way to keep your children and other kids healthy without skipping out on the fun and tasty treats of Halloween.

Have a Happy and Healthy Halloween!

Healthy alternatives to salt

Salt is in almost everything you eat. Salt in small quantities is necessary for life, the issue is when we use huge quantities of salt and eat many processed foods that use loads of salt to mask poor ingredients. Salt (Sodium) is one of the primary electrolytes in the body. All four cationic electrolytes (sodium, potassium, magnesium, and calcium) are available in unrefined salt, as are other vital minerals needed for optimal bodily function. Too much or too little salt in the diet can lead to many health issues.

The recommended intake should be no more than 2,300 mg of sodium (5.8 g salt) per day and if you have blood pressure or other sodium related complications then you should keep your intake below 1,500 mg a day. The average intake of salt by most Americans today is 3,700 mg.

Health issues cause by excessive salt intake:

• High blood pressure (which leads to heart disease)
• Damaged digestive system
• Gastric Ulcers
• Cancer
• Renal disease
• Edema
• Osteoporosis
• Stroke
• Heartburn
• Death

The key to cutting down on your salt (sodium) intake is to get creative with your cooking and try to eat less outside. When you eat out you don’t know what’s going into your food.

Ten healthy alternatives to salt:

• Pepper- Trying using fresh ground mixed peppercorns which add richness, depth and flavor to dishes.
• Garlic: Garlic has always been a favorite of mine for seasoning my food. Not only does it have huge health benefits, it can be used in soo many dishes and it always makes your food flavorful.
• Organic Kelp granules: If you like that salty flavor than kelp is what you need to use in your food. Kelp is a sea vegetable and it has only 45 mg of sodium per serving!
• Chives: This is my sister’s favorite salt alternative. Chives is a member of the onion family, it’s great on salads, fish, and oriental dishes.
• Organic Dulse, Laver & Sea: Lettuce flakes: Seaweeds provide both the iodine and the salty taste without much sodium. These sea vegetables have only 30mg of sodium so you can skip the table salt!
• Oregano: A favorable herb mostly used in Italian recipes. Flavor can range from sweet to spicy. It’s a great alternative to salt!
• Ground Bay leaves: Bring a soft warm flavor to your food without the added sodium you get from regular table salt.
• Basil: Another herb used in many Italian dishes. It smells great and tastes fantastic, it adds flavor and it’s pleasing to your nose.
• Ginger: It has great health benefits and adds a kick to any recipe!
• Rosemary: One of my all time favorite herbs! Great on lamb, chicken and fish. Rosemary has an aromatic smell and flavor unlike any other herb.

There are so many alternatives to salt that are healthy for you. Salt is a necessary mineral, but we are consuming way too much of it to the point that it is effecting our health. With all the wonderful alternatives out there, it should not be necessary to add so much salt to our diets since there is sufficient amounts already added to the foods we eat.


Resources: 1- Department of Health and Human Services (HHS) and the Department of Agriculture (USDA) 2- Dietary Guidelines for Americans 2005 "Sodium and Potassium" American Heart Association 2010 Dietary Guidelines". 3- 2010 Dietary Guidelines. American Heart Association. 23 January 2009 4- “Common herbs for natural health” Juliette De Bairacli Levy, 5- References on food salt & health issues. Salt Institute

Eight foods you should not eat.

If you want to add years to your life there are certain foods and ingredients you should not eat. Eating these certain foods are harmful to your health and well being. Such foods are all either man - made or man altered. Eating and drinking them on a regular basis will take away years from your life and guarantee that the years you are left with will be riddled with sickness, disease and very likely obesity. The foods I’m taking about are processed foods. Below is a list of foods that you should avoid as much as possible if you want to live a long and healthy life.

• Soda: Regular soda or diet is acidic to our bodies. It takes 32 cups of water to neutralize the acid in just one can of soda in your body. All of this acid in your body puts a tremendous strain on your kidneys. Your body also uses its own alkaline minerals (calcium from your bones and magnesium from your muscles) to help neutralize the acid. This can eventually lead to osteoporosis, weak muscles, tooth decay and brittle bones that fracture easily. Soda also contains the worst form of sugar in the world which is high fructose corn syrup (HFCS). Diet soda has large amounts of aspartame a type of artificial sweetener which has been known to cause Cancer in lab test and many other health issues.

• Aspartame: Aspartame is usually known by the brand names Equal or Nutrasweet and are poisonous to our bodies. Some documented side effects of aspartame are eye damage such as blindness or decreased vision, blurring, eye pain and dry eyes. Having nerve problems such as seizures, headaches, migraines, memory loss. Aspartame can also cause heart palpitations, shortness of breath and high blood pressure. Digestive issues such as diarrhea, nausea and stomach pain and ulcers. Aspartame has been know to cause skin and allergies issues, endocrine and metabolic issues. The most severe effects of aspartame poisoning are death, irreversible brain damage, birth defects, including mental retardation. Splenda is no better than aspartame. Splenda can cause headaches, rashes anxiety, nausea, diarrhea, vomiting, stomach cramps, depression, memory loss, moody, seizures, and chest and body pains. A great alternative to aspartame and Splenda is Stevia. Stevia is all natural, non-calorie sweetener that is healthy for you as well.

• Farmed salmon: Farmed salmon is lower in vitamin D than fresh caught and higher in contaminants such as carcinogens, PCBs, and pesticides like dioxin and DDT. If you like to eat Salmon eat wild-caught fish, not farm-raised.

• High fructose corn syrup: High Fructose corn syrup is found in just about every product on the market today. From sodas to cough syrup you will find HFCS are one of the ingredients that are in them. Try to find alternative products and foods that don’t contain HFCS in them. Most organic foods and products don’t have HFCS in them.

• Hydrogenated oils: Hydrogenated and partially hydrogenated oils contain trans-fatty acids, which are fats that are not found in nature, and that your body CAN NOT metabolize. They accumulate, clog your arteries and cause inflammation. Hydrogenated oil is used by the food industry for the sole purpose of prolonging the shelf life of foods, in other words to maximize profits. Hydrogenated oils are referred to as the Silent Killer. “Trans fat is responsible for at least 500 deaths from heart disease in NYC each year.” (1) These bad fats are found in deep fried foods, margarine, baked goods, and most processed packaged foods. Be aware and read labels, Look for the words “Hydrogenated” or “Partially hydrogenated” on package labels. If you see them, do NOT purchase the product.

• Nitrite cured meats: If you eat hot dogs, bacon, ham, luncheon meats, corned beef, smoked fish or any other type of processed meat; you are most likely consuming nitrites. Cured meats made with sodium nitrite or sodium nitrate have been found to contribute to a variety of negative health effects. Nitratescan be converted into nitrosamines, which are potent cancer-causing chemicals, in your body. If you are concerned about nitrites and want to avoid them in your diet, you must cut out most all foods that contain them such as, hot dogs, luncheon meats, sausages, bacon, and processed meats.

• Processed foods: Processed foods are extremely unhealthy and loaded with chemicals and preservatives that your body was never meant to ingest. Processed foods include all packaged foods in boxes, cans, jars, bags or frozen cartons that contain ingredients other than a basic food. Although the appeal behind them is convenience and indefinite shelf life they are harmful to your health because, they make you toxic by adding to the waste pile, they don’t nourish you, even though your stomach may be physically full, the body thinks it still needs more food because it hasn’t gotten nourished from what is in the stomach, they use up digestive energy, they contain no water to transport nutrients or carry away waste from your body like veggies and fruit do. They make you fat!

• Tap water: Regular (unfiltered) tap water is acidic and contains toxins like fluoride and chlorine. No matter what you read or hear in the news, you should try to avoid drinking tap water. The best sources of alkaline water are distilled water or filtered water using reverse osmosis. What's best for our body, are real foods. Real foods are not processed or minimally processed. I have one rule of thumb "If man made it, don't eat it." Real foods are alive and filled with natural nutrients. They will help you live disease free well into your golden years.


Sources: 1- New York Times: “Fat substitute is pushed out of the kitchen, 2- public health nutrition 2001 Apr; 4(2):183-9. 3-The New England Journal of Medicine, June 24, 1999. 4- CSPI's Guide to Food Additives.

The Autumn Equinox and The Harvest Moon.

Today is the first day of fall also known as the Autumn Equinox. The autumn equinox marks the end of the summer and the beginning of the fall. There are two equinoxes per year, the spring equinox or Vernal which falls in March and the autumn equinox or Mabon in September.

The word equinox comes from the Latin word “equal night” during the equinox the day and night are of equal length worldwide. There are only two times during the year when the sun rises due east and sets due west. Those two times are the spring and autumn equinoxes. The autumnal equinox and spring equinox are also the only days of the year when a person standing on the Equator can see the sun passing directly overhead.(1) On the Northern Hemisphere's autumn equinox, a person at the North Pole would see the sun skimming across the horizon, signaling the start of six months of darkness.(2) A person at the South Pole would also see the sun skim the horizon, beginning six months of uninterrupted daylight. (3) This autumn equinox is different from other equinoxes from past years, as a matter of fact; the last time we had an autumnal equinox like this year was in 1991.

When fall arrives tonight at 10:09 p.m. (EST) it will coincide with what is traditionally called the Harvest moon. For the first time since 1991, the Harvest moon will shed its beautiful beam of light in the beginning of the fall on the northern hemisphere’s autumnal equinox. The Harvest Moon usually occurs within days after the arrival of the autumnal equinox. It's the first time the two events have occurred at the same time since 1991. According to Science@NASA “This harvest moon is the closest it has ever come and we won't see it like this again until the year 2029”.

Tonight take a break from the hustle and bustle of daily life, make it a point to step out on your porch, look out your window, or sit in your yard and gaze at the amazing gift nature has given us on this first day of fall 2010.

Health benefits of elderberry

Elderberry trees are native to Europe, but have been naturalized to the Americas, and have a long history of medicinal use. Elderberry (Sambucus nigra), also called elder flower or Elder, is a tree that bears cream-colored flowers followed by dark purple berries in autumn. Elderberries have been used as an herbal remedy for centuries. Widely used in North America, Europe, Western Asia and North Africa. Elderberry is used for its antioxidant activity to boost the immune system. Classical Greek healers considered the elderberry as one of the best known healing plants found in the world, this has now been proven by researchers as well. Hippocrates referred to this plant as the “medicine chest” and recently various researches have proven the health and medicinal benefits of the Elderberry. Elderberries immune-boosting properties is one of it’s major health benefits.



Its immune-boosting properties provide relief in conditions such as colds, flu, bacterial, viral infections, nasal and chest congestion, herpes simplex and yeast infections. People with the flu who took Elderberry juice reported less severe symptoms and felt better much faster than those who did not. In 1995(1) in Panama, Elderberry juice was used to treat a flu epidemic. A study done in2009 (2) showed that "Elderberry extract inhibited Human Influenza A (H1N1) infection. Flaonoids from Elderberry extract bind to H1N1 virions and, when bound, block the ability of the viruses to infect host cells" (3).

This great immune-boosting property of the Elderberry has even led scientists to use it in the treatment of life-threatening illnesses such as cancer and AIDS. Elderberries contain organic pigments, tannin, amino acids, carotenoids, flavonoids, rutin, viburnic acid, vitaman A and B and a large amount of vitamin C. The anthocyanins found in Elderberries possess more antioxidant capacity than either vitamin E or vitamin C. Flavonoids, including quercetin, are believed to account for the therapeutic actions of the Elderberry flowers and berries



The benefits of Elderberry also include positive effects for chronic conditions such as asthma and diabetes Elderberry extract has been found to reduce the oxidation of LDL cholesterol (bad cholesterol), helping in preventing or reducing cardiovascular diseases. The flavonoids found in this berry include anthocyanins, which has been considered the most powerful antioxidants known to mankind for preventing cell damage caused by poor diet, environmental pollution and stress (4). Drinking Elderberry juice also helps improve vision, especially night vision.

You can reap some of the benefits of Elderberry by drinking Elderberry juice daily. Elderberry juice can be found at your local health food store. Drink Elderberry juice with care. Drinking 10 ounces of the juice daily is good to help you get the health benefits of the Elderberry. Large doses can cause diarrhea.

Elderberry extracts can also be found in health food stores, you can drink them straight from the dropper or mix them in water. Another way to consume Elderberries is buying them dry at your local herb store and making a tea. You can also cook the Elderberries and use them as flavoring for food. Some herb specialist warn never eat uncooked Elderberries because they contain toxins that can cause nausea and vomiting. They also warn to avoid the red Elderberries and only use purple, black, and blue Elderberries. I love drinking Elderberry tea or the extract when I feel a cold coming on. I found it does help reduce the duration of the cold and the tea taste great!

Recipe for Elderberry SyrupMakes 1 quart
Make sure the cookware you're using is made of stainless steel and your clothes are stain-friendly.

• 2-pounds elderberries rinsed, woody stems removed
• 4 cups water
• 1½ cup Agave Nector
• 1tsp. freshly-squeezed lemon juice

Put the elderberries in a large, stainless steel pot with the water. Bring to a boil, then reduce heat to a low boil and cook for 15-20 minutes, until tender and soft.
Pass through a food mill, then discard the skins.
Pour the juice back into the pot (use a fine-mesh strainer), add agave nector, and cook at a low boil over moderate heat for 15 minutes, until the syrup has thickened. Add a spritz of lemon juice. Cool completely.
Pour into a bottle or jar and store in the refrigerator.
Elderberry Syrup is delicious used over pancakes, waffles, French toast or added to plain yogurt.
Warning: Some varieties of elderberries are not meant for consumption and none should be eaten raw, especially the leaves.

Note: The information in this article is intended for educational purpose only. It is not intended directly or indirectly to give medical advice, diagnose, treat, cure, or prevent any disease. Consult your medical practitioner before taking any dietary supplement.

Resources: http://www.medicinehunter.com/elderberry2.htm, http://www.herbwisdom.com/herb-elderberry.html , http://www.bulkherbbenefits.com/benefits-of-the-elderberry-herb/ 1 J. Alt Compl Mod 1995: 1:361-69. 2-3 Phytochemistry. 2009 Jul; 70 (10):1255-61. Epub 2009 Aug 12. Elderberry flavonoids bind to and prevent H1N1 infection invitro. 4. Youdim KA, Martin A Joseph JA. Incorporation of the Elderberry anthocyanins by endothelial cells increases protection against oxidative stress.

Stress reducing nutrients and techniques

Most doctors will tell you that many of today’s ailments are caused not by viruses or bacteria, but stress. Everyday people are becoming more stressed out and are not doing anything to minimize stress on the body, mind and spirit. Whether it’s with nutrients or stress relieving techniques, reducing stress will help you live a healthier life.

There are many healthy and unhealthy ways of dealing with stress. Unhealthy ways of dealing with stress may temporarily reduce stress, but in the long run they be detrimental to your health.

Below is a list of unhealthy ways of dealing with stress that can damage your health and eventually ruin your life.

• Drinking alcohol


• Using pills (prescription/over the counter), or illegal drugs to relax


• Smoking


• Withdrawing from others


• Over eating or under eating


• Taking your stress out on others through angry verbal out burst or physical violence.


• Avoiding your problems instead of dealing with them.
  

Here are a few stress busting nutrients and techniques that you can use on a daily basis to help you reduce stress before it reaches a high level that may affect you’re your life, health and well-being.

• Pantothenic Acid – Helps control the action of the adrenal glands. The adrenal glands play a crucial part in stress response. Some foods enriched in Pantothenic acid are cereal grains, legumes, lamb, chicory greens, endive and mushrooms.


• Vitamin C – During stressful times vitamin C is depleted quickly. Vitamin C deficiency can worsen anxiety and irritability and can lower your immune system. Be sure to load up on vitamin C during stressful times to help give you the extra boost you and your immune system needs. Some of the foods that contain vitamin C are kiwi, oranges, broccoli, sweet bell peppers and raspberries are just of few that are enriched with vitamin C.


• Zinc – Zinc is crucial to your well-being. It plays a role in at least 80 different enzyme reactions and is a brain neurotransmitter. Some of the foods that contain Zinc are poultry, whole grains, oysters and nuts.


• Magnesium – helps reduce stress and it helps reduce homoscysteine levels which lowers your risk of stroke, heart disease, cancer, Parkinson's, Alzheimer's disease, and many degenerative diseases. Some good sources of Magnesium are brown rice, orka, swiss chard, spinach and almonds.


• Essential fatty acids (EFA’s) - Every cell in your body is made of these specialized fats, and these cells need a continuous supply of these fatty acids in order to function at its peak. The body uses EFA’s to repair membranes and cells as well as absorb nutrients and get rid of harmful waste from the body. Reduce inflammation throughout your body, increase the activity of another chemical derived from endothelial cells (endothelium-derived nitric oxide), which causes arteries to relax and dilate. EFA’s also reduce the production of messenger chemicals called cytokines, which are involved in the inflammatory response associated with atherosclerosis. Needless to say EFA’s are essential in maintaining your health and well-being. EFA’s are found in foods like salmon, mackeral, sardines, flax seeds, walnuts, leafy green veggies, olive oil and avocados are just a few of the many healthy foods enriched with EFA’s.


• St. John’s Wort and Valerian – Both are herbs that have a calming effect and helps take the edge off. These herbs help relax you so your stress level can reduce. Either one is good to help relieve stress. Do Not take Valerian or St. Johns Wort together.


• Meditation – Meditation is a powerful antidote to stress. Relaxation techniques such as visualization, progressive muscle relaxation, deep breathing, meditation, and yoga can help you activate the body’s natural relaxation response. When practiced regularly, these relaxation techniques lead to a reduction in your everyday stress levels. These techniques also help you to stay calm and collected in the face of life’s unexpected twist and turns. A soothing massage can help you unwind and relieve stress.


• Massage - can relieve tension in your muscles, and it’s a great way to you relax, relieve stress and anxiety, and reduce muscle soreness. A massage can also cause your body to release natural painkillers, and boost your immune system. There are few sensual experiences that I know that can rival a full body massage for stress relief.


• Talking with a friend or counselor – When we are stress over life’s up’s and downs something a good way to get relief is talking with a friend or counselor to help vent your feelings and problems that may be causing you stress.

All the nutrients I mentioned above can be taken in supplement form with your food as well, you will get more benefit from them when added to your daily diet. You also need to avoid high acid foods which may raise your PH levels and processed foods. Nourish your body, mind and spirit everyday and you will be better able to reduce stress and live a happier and healthier life.

Menopause and natural treatments

In today’s day and age more women are looking at natural alternative ways to treat menopause. One of the biggest reason most women today opt for integrative therapies to control menopause is because most women experience unpleasant side effects from conventional Hormone Replacement Therapy (HRT). HRT is the use of synthetic estrogen and progesterone that can also cause some health problems such as breast cancer, heart disease or increased blood clots. Some women may also experience side effects such as headaches, vaginal bleeding and nausea.


Menopause usually starts around the age of 52. Many women may start menopause at the early age of 30 or sometimes closer to the age of 60. Menopause is the permanent ending of menstruation in women and marks the end of a woman’s natural ability to bear children. At menopause a woman’s ovary stops producing estrogen and progesterone which are both hormones. Some of the symptoms a woman may experience during menopause are hot flashes, night sweats, insomnia, and mood swings.


Nutrition is an important part of helping control some of your menopausal symptoms. Eating foods like brown rice, tofu, grains, soy, almonds, wheat, oats and fresh fruits and veggies are all good and healthy for you. Women should avoid drinking and eating foods high in caffeine, meats, carbonated drinks and foods with high saturated fats. Also avoid excessive sugar which impairs your immune system and limits the liver’s ability to metabolize estrogen. Taking probiotics are good for women but especially during menopause to help with the utilization of estrogen and they help your metabolism. Probiotics are also helpful in reducing yeast infections.

Certain vitamins may help with menopausal symptoms as well. Here are just a few of the many vitamin supplements that can help ease some of your menopausal symptoms.

• Vitamin A – Helps with vaginal dryness.


• Calcium – About 1500 mg daily try to get Calcium citrate. Calcium carbonate may not be fully absorbed. Calcium helps with Osteoporosis


• Vitamin C – Good for the immune system.


• Vitamin E – Helps reduce hot flashes and night sweats. Can be taken in suppositories for vaginal dryness.


• Magnesium – Helps with the absorption of Calcium


• Isoflavones - Acts as estrogen in the body. The estrogen effects of isoflavones are much less powerful than the estrogen hormones.

Some herbal treatments work by stimulating glands to produce natural hormones effectively than restoring them with artificial hormones. Some women prefer to use different types of herbs to help alleviate menopausal symptoms. Here is a list of some that may work for you.

• Black Cohosh – One of the more popular used herbs for menopausal symptoms. Helps alleviate hot flashes, treats vaginal dryness, depression and mood swings cause by menopause. When taken in a high dose black cohosh can cause headaches. Believed to contain phytoestrogens.


• Dong Quai – Helps alleviate hot flashes.


• Chaste Berry – Helps stimulate the production of progesterone and helps alleviate a range of menopausal symptoms.


• Flaxseed – Ground in grinder can be put in salads and cereals. Good for your heart, constipation, inflammation and vaginal dryness.


• Hops – Can be used for insomnia caused by menopause and hot flashes. Do not use this herb if you have severe depression.


• Lemon Balm – Great as a tea. Has a calming effect, helps relieve stress, tension and depression.


• Lavender - Has a soothing and calming effect and helps reduce depression and is helpful in treating headaches.


• Peruvian Maca – Increases energy and helps with mood swings, depression, reduced libido, breast tenderness and anxiety associated with menopause. It is believed to work by stimulating the glands to produce its own estrogen and testosterone.


• Primrose oil – Good for the heart, helps relieve vaginal dryness, and helps promote healthy skin.


• Siberian Ginseng – Increases stamina


• Valerian - Can be taken in tablet, capsule or tea. Helps to relieve night sweats and helps you relax so you can sleep better.

If you are confused as to what natural treatments you should take there is a great site on-line that helps educate women who are in menopause find what simple natural treatments are available. They even assign a nurse who will call you and guide you during this transitional phase in your life. The name of this site is “Women to Women” www.womentowomen.com they help educate you and find alternative ways to deal with all your menopausal symptoms.


Remember that each of us has our own bio-individuality. So what works for your friend may not work for you. Before taking any herbs or supplements you should consult with a certified natural practitioner who can guide you. If you are taking prescription medications you should also consult your doctor. Some herbs may interact with prescription drugs.

Probiotics and their health benefits

Probiotics aren’t just for people who are ill, they are also good for people who are also healthy and want to remain healthy. Probiotics provide some health benefits when taken daily as a supplement and for certain conditons. Probiotics are dietary supplements or foods that contain beneficial or good bacteria that are similar to those normally found in our body. Probiotics can be found in foods such as yogurt, miso and soy drinks and some juices. Activia yogurt by Dannon is one example of a probiotic food. These bacteria and yeasts have been used for thousands of years to ferment foods. Certain yogurts and other cultured dairy products contain such helpful bacteria, particularly specific strains of Bifidobacteria and Lactobacilli.

Some scientific evidence has suggested that you can prevent or treat some illnesses with foods and supplements that contain certain kinds of live bacteria. Probiotics are responsible for 80% of our immune system function. They also have a big impact on our digestive health and our overall total health. Doctors have recommended probiotics for certain types of digestive disorders such as (IBS) irritable bowel syndrome. Probiotics surround and destroy dangerous pathogens, they line your intestinal walls, make B vitamins that your body needs and prevent toxins from leaking into your bloodstream. Probiotics also help lower your risk of heart disease and keep cholesterol low. They also keep the microbes in your digestive system balanced, they enhance your digestive and overall health as well as make your immune system strong.

Probiotics may help with these conditions:

• Diarrhea


• Prevent and treat vaginal yeast infections


• Shorten the duration of intestinal infections


• Treat the recurrence of pouchitis


• Crohn’s disease


• Irritable bowel syndrone (IBS)

Some doctors believe that probiotics may help improve general health when taken everyday. Probiotics are usually considered safe because they are already present in our digestive system. Most probiotics are sold as a dietary supplement so you can find them in most shops where vitamins and supplements are sold. You may want to consult your medical or health practitioner who is familiar with probiotics when taking them for a condition. Most health benefits of probiotics are strain specific, and not all strains are necessary or useful depending on your condition.

Tea tree oil: Nature's natural healing oil.

Tea Tree Oil (Melaleuca Alternifolia) is a natural antibacterial disinfectant. It is grown in the islands of the south Pacific and Australia. Tea Tree Oil has wonderful healing properties that makes it a popular natural agent for curing infectious organisms such as fungus, bacteria, and virus. It is known to effectively fight a number of infections that are resistant to some antibiotics.(1) Which makes Tea tree oil an excellent natural remedy for hundreds of bacterial and fungal skin ailments such as abscess, boils, oily skin, blisters, sun burns, warts, herpes, insect bites, rashes and other minor wounds and irritations.


Tea tree oil is also used for the following conditions:
Acne
Athlete's foot
As an antiseptic
Cold sores
Dandruff
Eczema
Lice
Periodontal disease
Psoriasis
Thrush
Yeast infection
Sore throat & congestion
Fever blisters

Tea tree oil was commonly used as a general antiseptic by aborigine tribes for centuries. The Aborigines used the tea tree leaves to relieve their colds by breathing in the steam off of the leaves and twigs in hot water. Tea tree oil contains chemicals known as terpenoids which are believed to be responsible for most of tea tree oil's antimicrobial activity.

Tea tree oil is effective against:

Gram positive bacteria: such as Staphyloccus aureus, Staphyloccus epidermidis, Staphyloccus pneumoniae, Staphyloccus faecalis, Staphyloccus pyrogenes, Staphyloccus agalactiae, Propioni-bacterium acnes, Betahaemolytic streptococcus.

Gram Negative bacteria: Escherichia coli, Klebsiella pneumoniac, Citrobactor ssp, Shigella sonnei, Proteus mirabilis, Legionella ssp, Pseudomonas aeruginosa.

Fungi: Trichophyton mentagrophytes, Trichophyton rubrum, Aspergillus niger,, Aspergillus flavus, Candida albicans, Microsporum canis, Microsporum gypseum, Thermoactinomycetes vulgaris.

According to Naturopathic and Homeopathic Doctor Asa Hershoff, of Los Angeles and San Francisco, tea tree oil has antibacterial, anti-fungal, and antiviral properties and it stimulates the immune system (1). Asa Hershoff, author of Homeopathic Remedies: A Quick and Easy Guide to Common Disorders and Their Homeopathic Treatments. says "There just aren't that many substances that have all the therapeutic applications that tea tree oil does."(2)

Some lab studies have been showed promise, but more research needs to be done. Laboratory studies have found that tea tree oil may be effective against certain viruses. (3) In a lab study for acne, a solution of 5% tea tree oil treated acne just as well as 5% benzoyl peroxide.(4) Studies have shown that this amazing oil also treats respiratory problems that range for a simple cough or sore throat to a more severe condition such as bronchitis, or asthma. The anti-viral agents in tea tree oil also help fight common infectious disease such as shingles, flu, chicken pox, measles and it also helps to strengthen the immune system. (5) Always follow the instructions on the label or get advice from your doctor or Homeopath.

Tea tree oil should never be swallowed. Even a small amount of tea tree oil has been reported to cause severe reactions, such as nausea, severe rash, confusion and falling into a coma. Tea tree oil should not be use in ears because it may cause damage to the inner ear. It is not recommended for use on children and pregnant women and women who breast feed. Most homeopathic and experts consider tea tree oil to be safe as a topical treatment, however; some people can develop a rash from it. Before using it, try it on a small patch of your skin to see if you are allergic. You can also dilute tea tree oil with olive oil, almond oil and vegetable oil.

This medicinal potion is so effective in helping treat a plethora of conditions every medicine cabinet in everyone's home should keep stock of this natual healing oil.




Resources: 1- Medical Journal, JohnMorgan,MD, 2, 3-Asa Hershoff, DC, author, Homeopathic Remedies: A Quick and Easy Guide to Common Disorders and Their Homeopathic Treatments, 4- Arweiler NB, Donos N, Netuschil L, et al. Clinical and antibacterial effect of tea tree oil--a pilot study. Clin Oral Investig 2000 5-1990 Medical Journal of Australia, Enshaieh S, Jooya A, Siadat AH, et al. The efficacy of 5% topical tea tree oil gel in mild to moderate acne vulgaris: a randomized, double-blind placebo-controlled study. Indian J Medical journal, Jon Morgan, MDDermatol Venereol Leprol 2007.