18 Tips To Keep Sickness Away

February is a month of some hesitation for me.  For at least the last 6 years, at least one member of our family has been really sick in February.  Last year we thought we were in the clear, and our dog manged to get injured!  So along comes February 2014.  We were hesitant to plan anything beyond a date night for our anniversary, not wanting to have to cancel anything.  I am so happy to say (although I even hesitate typing this!), that we have not been sick since April 2013!  For as busy & active as we are with 2 toddlers, I am quite surprised we all have made it this far.  I wish I could pinpoint what exactly is helping us battle the bugs, but truth is, I've implemented so many things to our health, immune boosting, & germ fighting regimen, that I cannot pinpoint one thing. Below is a list of everything I've done.   Even with all of these efforts, sometimes we just cannot prevent sickness from settling in.  I know we will be sick again, but hopefully we'll be able to recover quickly and continue the long stretches of health.

1)  Hand Washing:  I know, this is some obvious advice.  But sometimes, especially when your day is busy, we can forget some of the simplest tasks.  We have a family ritual of washing hands as soon as we get home and when the kids come inside from playing outside.  In addition, when I load the kids in the car after preschool, a playdate, or a trip to a store, we wipe hands with Wet Ones, and also wash hands again in the sink upon coming home.  Although I use Wet Ones and some anti-bacterial gel, I try to use it sparingly.  Studies have shown that hand washing with plain soap & water is just as effective, and some believe that the increase in anti-bacterial soaps and gels have actually gotten rid of some bacteria strains that are beneficial.

2)  Vitamins:  Stay on top of taking your daily vitamins & supplements every day.  My kids actually now remind me if I forgot to give them their vitamins!  For me I like these Vitamins by Dr. Fuhrman, as they are not compressed and are more easily absorbed, boost the immune system and are great for those on a plant-based diet. Also be sure to include probiotics in your vitamin regimen.

3)  Plant-Based Diet:  My family eats a mostly plant based diet.  Since implementing this, we eat more vegetables and fruits than ever before and focus on making the majority of our food choices whole-foods plant based. We chose this lifestyle primarily for the health benefits.  By limiting the animal products we are consuming, I feel we are also less susceptible to food borne illnesses.  I highly recommend the book "Disease Proof Your Child:  Feeding Kids Right" by Dr. Joel Fuhrman on this subject.  An interesting fact - it was my son & I who were sick last April,  myself with strep throat and he had an ear infection.  We are the only 2 family members who partake in dairy, specifically cheese from time to time.  I have tried to limit dairy even more since then.  This was my sons first ear infection ever at age 4, a blessing I am still counting!

4)  Low Sugar Intake: Sugar is not good for the immune system.  If you have not done so already, reduce your sugar intake drastically.  It's no surprise that more people get sick during months that are notorious for sugar intake:  December holiday goodies, February Valentine's, & Easter.  Give yourself & your kids some limits on the sugars and offer healthier sweet alternatives such as fruits, smoothies sweetened with dates, etc.

5)  Houseplants:  I knew houseplants could help purify the air.  Last year I finally got serious about it, did some research, and then bought 1 plant for each room in the house.  Here is a great link to some plants with air purifying qualities.  I also found the plant professionals at Armstrong Garden Center very helpful in helping me select the plants as well as tech me how to care for them.  Be sure to note what kind of light the plants need and keep that in mind for your rooms.  Also note if a plant is harmful if ingested, and if so, be sure to keep it high away from kids & pets. 

6)  Onions:  I came across this first on a Facebook post, and it just sounded like an old wives tale to me.  Not to hard to do, so I decided to do this on occasion.  If I only use half an onion while cooking, I simply quarter the other half and place one in a bowl in our bedroom and one in the kids bedroom.  It does make the room smell like onion, but it wears off fairly quickly, and the smell can be countered by a fragrant candle or essential oils. Although there is no scientific evidence supporting the onion theory, I still do it.  I figure it's so easy, why not add it to our sickness battling efforts?!

7)  Essential Oils:  I have become a huge fan of essential oils.  There are a lot of applications you can do with them.  Some you can even ingest.  For now, I have stuck with burning them in an oil warmer and sometimes applying them topically with some coconut oil.  My favorite oils for flu season are Germ Fighter and Immune Aid by Plant Therapy.  A few times a week I will place some water and about 7 drops of one of these oils in the warmer.  I rotate rooms I burn them in.  They supposedly have an effect on killing airborne germs.  The ingredients in the Germ Fighter oil were once applied by thieves during the plague to ward off sickness as they stole from those who had perished.  The other week my kids seemed like they were starting to get something.  They sneezed a few times and blew their nose a few times.  I burned Immune Aid in their rooms and 2 nights in a row applied coconut oil with a few drops of these oils. It gets messy - have some paper towels ready!  After rubbing the oils in put socks on.  One night I did Immune Aid, then Germ Fighter.  I also made sure they had extra rest & nutrition during this time.   They did not get sick! 

8)  Charcoal:  I first heard about Moso Natural Charcoal Bags from a friend of mine.  Again, this is something that couldn't hurt & is easy to implement, so why not try?  The bags are filled with bamboo charcoal and claim to remove odors, bacteria, harmful pollutants, and allergens,  It also claims to dehumidify, preventing mold and mildew.  Simply place in the sun for 1 hour each month to reactivate, and after 2 years you can dump it in your garden to fertilize and help retain moisture.  I bought the 4-pack and have one in each bathroom, kitchen, and our master bedroom.  I plan to get some more for a few other rooms in the house too.

9)  Vaccines:  I know this can be a controversial subject nowadays.  I'm keeping this simple & to the  point. We choose to vaccinate & get flu shots. Every year.  I've also seen many natural flu remedies online.  Note that remedies are nothing like vaccines, which give your body the antibodies needed to fight viral infections.  Remedies like these mentioned on The Paleo Mama are wonderful and can be a great addition to your health regimen.

10)  Sleep:   It took me 3 nights to complete this blog post, largely because I had to force myself to go to sleep.  I am a night owl and making sure I get enough sleep is one of my greatest battles.  Tonight in fact, I am realizing I need to go to bed in 10 minutes, despite my desire to watch late night Olympics, by far my favorite sports event!  Check out this article from the Mayo Clinic on the importance of sleep on your immune system. 

11)  Elderberry & Echinacea:  Elderberry Extract and Echinacea are known for their immune system boosting effects.  During cold & flu season I try my best to do doses in 10 day on, 10 day off schedules, as that has been sown to be the most effective.  I gotta admit, sometimes I just miss a day here or there, but I figure we are at least getting some in.  A few times this season I have felt on the verge of getting sick, and I swear by taking Elderberry syrup a few times a day in those instances.  I also often add a few drops to my water that I sip right before bedtime and upon awakening.  I love the Elderberry drops & Echinacea drops for myself and Kids Echinacea Plus drops.  All can be found at Sprouts.  Here is another good product:  Well Child.  I just add them to water or tea for me and to almond milk, smoothies, or juice for the kids. 

12)  Allergies:  Be in tune with any allergies your family suffers with.  My son and I tend to have seasonal allergies.  When the pollen gets going, our noses do too!  As long as we take some Claritin and prop our pillows up at night it minimizes post-nasal drip and susceptibility to the drainage turning into an upper respiratory issue. Local Honey can help with allergies as well.  It's got to be local as the bees are making honey from pollen of the flowers that are in and around your area.  My favorite is Bloom Honey. 

13)  Fresh Air:  Open the windows to let in fresh air whenever possible.  I live in Southern California.  The way our winter is going so far this year, this is not a problem.  For those in colder climates, an air purifier might be a better answer during the winter. 

14)  Oral Health:  Oral health is truly a window to your overall health.  I have started brushing my teeth first thing when I wake up in the morning.  Our mouths are teaming with bacteria when we wake up.  This gives you a chance to swish it all out before you gulp some of that bacteria down with your breakfast.  I also try to drink as much of my water in the morning, sometimes with that extra dose of elderberry in it. 

15)  Disinfect Germ Hot Spots:  Frequently disinfect some germ "hot spots" in your home like sink faucets, soap dispensers and door knobs.  I do love my natural cleaners and vinegar, and use them most of the time, but for the hot spots I still like to use disinfecting wipes.

16)  Apple Cider Vinegar/Grape Juice:  When talking sickness, stomach bugs are one of my most dreaded ailments.  A few years ago our family got struck with what I believe was a norovirus.  Horrible.  There has been a similar bug going around & I've been praying & hoping extra hard we don't get it.  Every now & then I take some apple cider vinegar mixed with water or juice.  Do not take it by itself - it needs to be diluted to avoid damage to tooth enamel, your esophagus and intestinal tract.    Not the most appetizing, but I try to focus on the health benefits.  It is great as part of a salad dressing too.  It makes the intestinal tract more alkaline, which is not a good environment for viruses to thrive in.  Check out this article by Cook It Allergy Free for more info.  There have also been claims that grape juice has a similar effect on dissuading the stomach bugs from taking hold.  Again, it won't hurt!  Just be sure to get one that's not filled with sugar.  Honest Kids Grape Juice is a good choice for the kiddos (and adults!). 

17)  Creative Movement in Public Places:  A big peeve of mine:  People coming to work sick, sending kids to school sick, and basically going to any public place sick.  I know occasionally you may have to run to the store when sick, but please, please do everything you can to stay home!  If you notice some sickies around you, do your best to get away quickly.  After washing hands in a public restroom, hang on to a paper towel and use that to open the door.  If you are at work and you've noticed you have a sick neighbor, take a long way around to avoid the person, face a different way and do your best to avoid sitting near the person in meetings.  Also don't be afraid to speak up!  I've had to do this at our preschool.  Saying, hey, you should really go home, rest and take care of yourself is ok!  Going to your manager with these concerns is ok too - you are protecting your whole team from the sickness.  As moms & dads, we are often int he thick of sickness as caretakers, so that comes down to simply washing your hands & washing some more, and perhaps snuggling a little less or at least putting a little more distance in your snuggles. 

18)  Prayers/Meditation:  I pray for my families health often.  Whatever your spiritual beliefs are, be in tune with the spiritual side of your well being, and pray and/or meditate on welcoming health and healthy habits into your lifestyle. 

Cheers to good health!

Nutrition on the Go!

It seems like I am on the go all the time!  It's hard enough to get all of my water in for the day, especially with this heat wave we seem to be having lately!  I always take my stainless steel water bottle with me. When I forget my healthy snacks though, my body really feels it and I get tired so quickly!  Here are some quick tips to making sure we keep fueled up with nutritious stuff when we are on the go.  It also helps prevent those pesky little trips to drive thrus or picking up snacks at stores that are no so high on nutritional value. 

1)  Pack your bag!
Whether you are bringing a lunch somewhere or just running a few errands, pack some healthy snacks with you, even if you think you will not be gone for too long.  You know that "quick trip" to the store where you got distracted by something & just had to keep browsing and then got a whole new project stuck in your head you wanted to do?  Yeah, me either (wink, wink!).  If you know you'll be needing a lunch, pack it the night before.  Some go to snacks I take with me:  almonds, dried fruit, protein bars, granola bars, and apples.  I also have a basket in my kitchen with ready to go snacks to just grab & put in my purse.  It's also got the ready to go snacks for my kids too.

2)  Pick one day a week to do your snack prep.
Yes, there are many healthy snacks in ready to go packages you can easily grab out of your pantry. If you want to shave even more time off though, try sticking a few of the packaged snacks you buy in your snack basket and place the basket on your counter.  That way you can just grab & go when in a hurry.  If you already have a meal prep day in your schedule where you chop veggies, plan meals for the week, etc. try prepping snacks too.  Or, if you don't have a meal prep day yet (we'll get to that in another post!), try easing yourself into a prep routine by prepping your snack basket once a week.  You can do things like package nuts and dried fruits in baggies, wash fruit, take packaged items out of the big box and place in the basket.  You can even prep and designate a spot in your fridge for quick snack items like bags of grapes, string cheese, baby carrots, etc.

3)  Have some back up snacks - you will use them!
Try to keep some back up healthy snacks in your purse/bag, kids bags and the car.  These are in addition to your daily snacks.  These need to be things that will last a while.  I reserve some of the pre-packaged items like whole grain crackers, Annie's Homegrown snacks, and dried fruit for our back up snacks. 

4)  Have some back up places & choices ready when out & about. 
Finally, there will be those times where you have to stop somewhere to grab a quick bite or snack.  It is important to know ahead of time where your local healthy places are, or to pre-select healthy options so you can plan for success.  For example, I sometimes meet friends at Starbuck's.  I know that their oatmeal is a great option (without the brown sugar packet), and I also only opt for the soy latte as my non-dairy drink of choice.  Or, even better, get a green tea or bottled water.  Also, get to know the health food places in your area.  Even markets like Whole Foods, Lassen's, Sprouts and Trader Joe's can be quick places to grab a snack.

I also love To The Max Nutrition on Thousand Oaks Blvd.
"To The Max Nutrition is a full service Nutrition Club. We offer free wellness consulting, weight loss coaching, sports nutrition, Healthy Body Challenge classes, and Free Fit Club. We also offer our Healthy Meal - which consists of a 2 ounce glass of aloe, a 16 ounce glass of our energy tea, and a 16 ounce healthy smoothie. You will leave feeling energetic, pleasantly full and loaded with great nutrition!"
If you have little ones like me and don't want to unload everyone out of the car,  feel free to call in your order ahead of time (805)497-9652, just pull up your car & they can bring your order out to you! 

*As a special treat to my Neat Doctor followers, print out this page, present it to To The Max, mention Gigi Dictor, who is a Wellness Coach there, and referral by Karen Gauthier, and you can get 1 free smoothie meal! (New Customers Only) 

Ultimately, it comes down to setting yourself up for success.  You can do it!

Sugar Consumption in America

Continuing my Organizing Your Health Series, welcome to my guest blogger today, Michelle D'Ambra!  We are starting in the category of nutrition and she's got some great information on the dangers of sugar.  Thanks Michelle!

Sugar Consumption in America by Michelle L. D’Ambra

Sugar hinders the body’s immune system and predisposes people to allergies and infections.  The number, shape and activity of the white cells are adversely affected by excessive sugar consumption.  Some health conditions associated with over-consumption are: allergies, obesity, eating disorders, eczema, cardiovascular diseases, high blood pressure, kidney stones and failures, learning disability, mood disorders, hyperactivity in children, tooth decay, irritable bowel syndrome, depression, candida, anxiety, type 2 diabetes, atherosclerosis and many others.

Many people see sugar as just the white substance we are familiar with, however sugar is hidden in so many things.  Most sugars are found in processed foods.  You can find it in barley malt, beet sugar, carob syrup, corn syrup, date sugar, dextran, cane sugar, caramel, dextrose, diastase, ethyl maltol, fructose, fruit juice and fruit juice concentrate, glucose, high-fructose corn syrup, honey, invert sugar,  lactose, malt syrup, maltodextrin, molasses, raw sugar, sorbitol, sucrose, xylitol and many others!!

Beware of “sugar free” or “no sugar added” as this could mean the products is sweetened with artificial sweeteners and other type of sweeteners.  They could also contain naturally occurring sugars, such as fructose.

Natural sugars are just as bad, with their empty calories and that your body responds in the same way, as consuming regular sugar.

Carbonated drinks are the single biggest source of refined sugars in the American diet.  According to dietary surveys, carbonated beverages provide the average American with seven teaspoons of sugar per day.  Our daily consumption should not be more than 6 teaspoons per day in total, of all refined sugar.  One teaspoon of granulated white sugar is equal to about 4.2 grams and about 15 calories.  One can of Coke has 39 grams of sugar, so you are already over, just with one soda.  How many people are drinking more than one can of soda per day?  According to the CDD “Sugar drinks have been linked to poor diet quality, weight gain, obesity, and, in adults, type 2 diabetes”.

Where does one start?  First go through all the obvious sugar consumption and get rid of it.  Soda serves no nutritional value and is empty calories, which are responsible for many health conditions.  Once that is under control, then start going through labels of your foods and looking for the hidden sugars, I mentioned above.  Replace processed foods with whole natural foods.  When grocery shopping avoid the inner isle’s where processed foods are found.  Eat more fruits, but try to limit those to 2 to 3 servings per day.  Many people with sugar addiction will replace it with fruit.  Even though fruit is natural and healthy, it will cause the same type of body’s response when consumed.  Have fruits during the day not evening.  Sugar is used for energy, therefore consume when you are most active.

For those dependent on sugar, you will go through a “withdrawal” and may experience headaches, mood swings and low energy.  Drink a lot of water and tough through it.  Once you get past all that, you’ll experience more energy and clearer head.

Michelle L. D’Ambra

michelleshealthzone.com

Follow on FB: http://facebook.com/michelleshealthzone

Michelle L. D’Ambra is a certified nutritionist and health coach.  Having gone through her own health issues from poor diet and over-consumption of sugar, she now helps others learn to eat healthier and be more active.

Nutrition: Vitamin & Supplement Organization

Hello! I'm starting off my health topics on nutrition.  We'll be camping out in this topic for the next week or 2.

First of all, be sure to check with your doctor or nutritionist before putting yourself on a vitamin & supplement regimen.  I am going to focus on how I like to organize my vitamins & supplements, but the topic of which vitamins & supplements to take is a huge subject, and so individualized for each person & their health needs, so please seek your professionals for such advice.

I'm busy.  I'm guessing so are all of you.  I have days where I feel like I'm really on top of everything, and other days where I forgot to take 1 multivitamin!  I take a lot of vitamins and supplements, at least I feel like it's a lot.  I must admit though I really feel at my best when I remember to take them all.  So, I have figured out a system to keep them organized and to remind myself.  I have fallen off the wagon of this system once or twice, and found myself feeling sluggish and run down, and I seem to get more prone to illness as well.

The Pill Organizer:
I use a weekly pill organizer with dual slots for am & pm.  I put a few vitamins in the morning slot, a few in the afternoon slot.  Every Sunday is my refill day.  I get a lot of stuff prepped for the week on Sundays, so my vitamins are easier to remember amongst my prep activities.  I try to space them out and take them with my meals and snacks.  I have trouble swallowing pills, so I am not someone who can just gulp down my vitamins in one swoop with a bunch of water.  I love the following organizer.  If anything ever happens to my current organizer, I will get something like this.  However, I like to make use of what I currently have, so this one will have to wait.  I love how this breaks it down even further into morning, noon, evening & bedtime. 





There's also this option from Magellan's.  It's especially great if you travel a lot and the pouch is great to just wrap up and throw in a purse or bag:

The Checklist:
So, you figure, great!  I organized my pills!  That was the easy part.  Remembering to take them is often the hard part!  I keep a checklist on the side of my fridge listing out which vitamins & supplements I need to take every day.  At the end of the day I run down the list and if I missed some, I take one or two before bedtime. The missing ones will also be visible in your organizer! If I missed more than that, no big deal, I just save them for the following week.  When I am actively checking my list I am taking a whole lot more than without it, even if I miss a few.  The checklist also helps with remembering vitamins and supplements that do not go in your pill organizer.  I have some that need to be refrigerated.  I have also found that I cannot keep my cranberry supplement pills in the plastic organizer or else they will dry out.  They are a powder within a capsule & when the air gets to them they get hard and dry.  If you are put on a new prescription, simply add it to the list.  You can also make a daily checklist and physically check off the vitamins & supplements as you take them.  There are also some great apps you can put on your smart phone/computer that can be used for this purpose.  Just create a to do list in the category of vitamins/supplements and mark off as you go along. 

Now comes my safety reminder:  Please remember to keep your vitamins & supplements out of the reach of little ones!  I keep ours on top of the fridge.  Our kitchen is also blocked off with a baby gate.  Locked cabinets and pill safes are also a great option. Medical lock bozes are also great and perfect if you are traveling with lots of pills and little ones.



Cheers to Good Health!  Have a great week!

I'm Back! . . .When Neat Doctor Needs a Doctor!

My last blog post was in January. Many of you may be wondering, what happened to Neat Doctor?! Sometimes life has a way of taking us by the hand & sitting us down for a while so we can re-focus & realign our priorities. Or, in my case, life just gave me a swift push in the tush to rest a little! I'm currently in a stage of life with 2 toddlers where I am go-go-go all day every day. I got to a point where I was over-caffeinated, under-rested, under-nourished, over-stressed, and just plain not taking care of me. I was not living out the concept of "put your oxygen mask on yourself first so you can better help others." Ever since my daughter was born in 2010, I have been sick very often. I think part of it comes with having kids - they run into germs here and there, and I'm taking care of them all day, so I'm bound to get sick more often. But I seemed to be getting sick not only more often, but with more severe ailments.

February 2012 was a wake up call for me. In the late afternoon I was giving my kids a bath and I felt like when I smiled I wasn't able to move my mouth fully. Then my cheek didn't feel like it was moving. I asked my husband to look at my face when I tried to smile, and he commented that it looked a little strange. I called my health insurance's nurse hotline. After describing my symptoms, her advice to me was to "hang up and dial 911." Huh? I was shocked, and scared. I've never had to call 911! I even tried to downplay it and say, I feel ok, I can walk around just fine, can't I just go to urgent care? She again reiterated her advice to call 911 right away. So we did, and the fire truck and ambulance came and got me. My kids at first thought it was pretty neat to have firemen at our house, until they saw them carrying mommy out on a stretcher. I'll never forget hearing my daughters cries as I was being lifted into the ambulance. After CT Scan, another ambulance ride to another hospital,a long night in the ER, and a MRI, it was determined that I did not have a stroke, but a condition called Bells Palsy.

Bells Palsy occurs when one of the facial nerves is inflamed. The nerve goes through a very narrow canal in the skull and basically turns off because of the inflammation. Doctors believe it to be caused by a virus that settles in the nerve. Many patients are under a lot of stress when this happens. The left side of my face was completely paralyzed. I was so grateful it was not a stroke! I was actually glad I only had to deal with the annoyances of Bells Palsy, and nothing more serious. I had it for 2 months. The most annoying things about this condition were not being able to use my tongue when eating on that side, and having to manually blink my eye. You don't realize how great it is to have involuntary reflexes like blinking until you have to do it by hand! I also had to put gel in my eye and tape it shut every night to prevent it from drying out. To this day I still find that I need some eye drops during the day and gel at night. Besides a little eye dryness, I have made a full recovery.  Here's what my smile looked like:

This was a wake up call like I had never had before. It was so frustrating! I realized how important my health was if I wanted to give my all in taking care of my family and enjoy life to the fullest. It really made me take a step back and finally strap on that oxygen mask. I am still fighting my tendencies to do too much every day, but it's getting easier. I took this as a very strong warning to change my ways, and I'm chipping away at it every day. To kick off my journey back to blogging, I will be focusing on health topics for a while. I truly believe living a healthy lifestyle is the root of being able to reach our dreams and goals. I am excited to share some of my a-ha moments & even my stumbles along the way! Cheers to good health!