Archive for August, 2011

Has the novelty of having the kids home from school worn-off – for both you AND the kids?! Yep, it’s that time of year again – the younger half of the household is more restless than usual and getting the blues, while the adults try to downplay their relief!  Back-to-School!!

So let’s start with the wake-up.  If you don’t own a trumpet but, would still like to get the kids out of bed quickly – Take at least a week to slowly shift your kids’ sleep schedule back to meet their needs: At least 10 hours of sleep for six to eleven year olds and at least 9 hours of sleep for ages twelve and above.

To avoid having your carefully prepared bag lunch find its way immediately into the trash when out of your eyeshot – Make Lunch a Team Effort- When it comes to creating healthy, yet desirable school lunches, the trick is to involve the kids in planning and preparing new lunch ideas. Offer them 2 or 3 healthy options each day. When your child chooses one, ‘team-up’ to make and pack the lunch. Whether it’s spreading on condiments, rolling up tortillas or filling baggies; the effort will give kids a sense of pride when sitting down for a healthy lunch! Together come-up with a collection of favorite sandwiches and offer-up a fresh variety each day of the week. When children become bored of their school lunch favorites, often most of their lunch ends up in the trash instead of their tummies.

Be creative when using basic sandwich staples. Think chicken and corn, ham and avocado, cheese and carrots or cream cheese and jam. While there is no way to ensure that your child is not trading away their food, you are preventing them from buying school lunches which consist of mostly processed food.

TIP 1 – Crunchy nuts make great snacks for older kids.

TIP 2 – Avocado is the perfect substitution for mayo on a sandwich.

TIP 3 – Pack meals in small portions as children tend to snack on several items at once.

And then there’s always the sneaky method of tricking your kids into eating healthier meals.  Let’s Play Hide n’ Seek with Veggies! Preschool children consumed nearly twice as many vegetables and 11% fewer calories over the course of a day when researchers at Penn State added pureed vegetables to the children’s favorite foods.

In their study, published July 25, 2011 in the American Journal of Clinical Nutrition, the researchers served vegetable-enhanced entrées to 39 children between the ages of 3 and 6 on three separate days. “We incorporated several vegetables into the dishes, including broccoli, cauliflower, zucchini, tomatoes and squash,” said Maureen Spill, a post-doctoral fellow in nutritional sciences and the study’s lead author. “We were pleased to find that the children found the vegetable-enhanced versions to be equally acceptable to the standard recipes.”

According to Spill, the children ate the same amount of food regardless of the vegetable content of the meal. AND they found similar results when they served vegetable-enhanced meals to adults.

OK, even so – you’re not always sure that they’re getting enough balanced nutrition – we’ve got some amazing supplements – specially formulated just for kids!

Like: All-1’s Childrens Formula Vitamins & Minerals Powder which is a whole food powder and allows for better absorption.  It’s Hypoallergenic with no colorings, flavorings or sweeteners and contains not only a complete vitamin profile but important chelated minerals and amino acids too!

Or: Flora’s Kinder Love Childrens Multivitamin this formula provides Calcium, Herbal Extracts, B Vitamins and Vitamin C, A, and E making it an ideal multi-vitamin supplement to help maintain all-round health and vitality in children whose diet may be deficient in some of the nutrients they need.

And how about:  NutriBalance Children’s Formula which is intended to provide easily assimilated nutrition to support proper mental functioning and gastrointestinal health. It’s loaded with a balance of essential vitamins and minerals – but, it also contains probiotics to assist with digestion and has no yeast, wheat, corn, sugar or dairy products.

Best Health!

-Jeanne Ricks, CHC, AADP

I have some homework for you, but don’t worry it won’t require any calculus or Shakespeare literature.  The next time you go food shopping, take a look at the ingredients list on the food you buy. I can almost guarantee that you will find one of these ingredients in your food:

• Corn
• Soy
• Wheat
• Gluten (common in many wheat/grain products)
• Dairy
• Eggs
• Peanuts

These foods won’t kill you per se, but they are known allergens and depending on the individual they can truly make your body feel sub-par. Many people think an allergen is something you have a physically visible reaction to. For example, many people are allergic to peanuts and have a serious adverse reaction to them. However, this is not always the case with these other allergens.

Why would you want to eliminate these foods, well here are a few reasons.

Tummy Problems:

If you have an gastrointestinal issue that has difficulty going away, like IBS, food intolerances, bloating, gas, indigestion, irregular bowel movements, then eliminating these foods from your diet may, and likely will, relieve or remove these symptoms.

Skin Issues:

If you experience acne or any other skin issues like eczema, dry skin or your skin just isn’t clear, eliminating these foods may give you insight as to the culprit of the problem. By eliminiating these foods, your liver will have the opportunity to actually cleanse the body and not worry about removing these allergenic foods.

Allergies:

If you deal with chronic allergies, not a specific food allergy  (like peanuts), but sinus issues or other allergy symptoms, then perhaps your body is trying to tell you something.

Inflammation:

Chronic inflammation can be very painful and depressing. Dealing with chronic inflammation, such as back pain, nasal issues, or other inflammatory responses can be reduced with eliminating certain foods and introduces others. The body does an excellent job at healing itself, and inflammatory response are the body’s way of trying to clear up and resolve a problem. But how can it do so without the proper nutrients?

I know what you’re thinking. Yes, corn, soy, dairy, eggs, peanuts, soy, wheat and gluten are in a lot of foods, a lot, and yes it is hard to avoid these things. But it is not impossible, I know because I have done this exact program.

As one of my favorite professors, Dr. Sheldon Watts, once said, “Eat as close to the farm as possible.” Although most of us live very farm from farms, we can find foods in the market that are not processed or filled with corn, soy and the such. By eating more fruits and vegetables, and gluten free grains like oatmeal, buckwheat, brown, rice and quinoa, this program is absolutely possible. Add protein like, Purity’s Ultra Protein Vanilla Shake, wild salmon, free-range chicken, bison meat, or lamb.

This may seem difficult, but by eating healthier in just a week you will feel 10 times better than you thought you could.

Side Note:

• Try to avoid caffeinated drinks like coffee, soda, and black tea. Opt for ginger tea, decaf organic coffee and WATER!
• If you can try to buy organic or free-range chicken. Bison meat is naturally free-range. Also, wild fish like wild salmon is a much better option, given the additives that are found in farmed fish.

-Ralph

If you like my blogs follow me @nutritiondocnyu on twitter!

“It’s generally believed that having a nightcap may aid sleep, especially getting to sleep” says Seiji Nishino, Director of the Sleep & Circadian Neurobiology Lab at Stanford University School of Medicine. “This may be true for some people who have small amounts of alcohol intake. However, it should be noted that large amounts of alcohol intake interfere with sleep quality and the restorative role of sleep.”

This was no surprise – For a long time researchers have known that large amounts of alcohol shortens the length of time that it takes you to make that transition from full wakefulness to sleep (or Sleep Latency); increases your slow-wave sleep (SWS) and suppresses rapid eye movement (REM) during the first half of your sleep. During the second half of sleep, REM increases and sleep becomes shallower.

How do they know what happens? A study just released that was done on the acute effects of alcohol and the relationship between sleep and heart rate variability (HRV) during sleep, has shown that alcohol interferes with the restorative functions of sleep. Alcohol directly affects overall sleep architecture,” said Yohei Sagawa, a physician in the Department of Neuropsychiatry at the Akita University School of Medicine.

For this study, they gave 10 healthy, male university students with (average age of 21.6), 3 different alcohol beverages at 3 week intervals: 0g (control), 0.5g (low dose) or 1.0g (high dose). On the day of the experiment, a holter electrocardiogram was attached for a 24-hour period; the student was instructed to drink one of the 3 alcoholic beverages 100 minutes before going to bed; and polysomnography was then performed for 8 hours while they slept. The researchers were focused on the relationship between the students’ heart rate variability and their sleep.

The team found that alcohol increased heart rate and interfered with the restorative functions of sleep — and the more alcohol the participants drank, the greater the effect. “Although the first half of sleep after alcohol intake looks good on the EEG, the result of the assessment regarding the autonomic nervous system shows that drinking leads to insomnia rather than good sleep.”

The effect on habitual drinkers might be even worse, a study co-author said. “This study evaluated the effects on sleep after only a single dose of alcohol and easily found negative health consequences,” Seiji Nishino, said in an August 2011 news release. “Many people habitually drink alcohol and if the reduction of healthy parasympathetic nervous system activity during sleep occurs routinely as the result of drinking, the negative health consequences may be much larger and could bring about various diseases.” It is reported that habitual drinkers with high blood pressure are often associated with reductions of parasympathetic nerve activities.”

Sagawa agreed. “Many alcoholics and habitual drinkers suffer from insomnia” and it’s been shown that “suppressed parasympathetic nerve activity is the result of alcohol drinking. Thus, it is concluded that suppressed parasympathetic nerve activity is associated with insomnia, which includes difficulty getting to sleep, early-morning awakening, lack of a sense of deep sleep and difficulty maintaining sleep.”

But don’t worry – skip the nightcap!  At House of Nutrition we’ve got some incredible sleep aids that won’t break the bank!

Solgar’s – Sweetest Dreams Gaia’s – Sound Sleep Liquid Phyto-Caps

Natrol’s – Sleep n’ Restore Enzymatic’s – Fatigued to Fantastic Revitalizing Sleep Formula

Not a “pill person” – prefer a liquid?  We’ve got you covered too! Check-out:

Herbs etc.’s (Alcohol Free) – Deep Sleep Bach’s – Rescue Remedy Sleep

Michael’s – Sleeping Spray Herb Pharm’s – Relaxing Sleep Tonic Compound

And find many more sleep solutions here:  House of Nutrition – Sleep Aid

Best Health!

Jeanne Ricks, CHC, AADP

Straight from the docks – fresh evidence that Fish Oil is absolutely essential to your health – especially for cognitive brain function, as well as aging.

Researchers at Rhode Island Hospital’s Alzheimer’s Disease & Memory Disorders Center have found positive associations between Fish Oil supplements and cognitive functioning as well as differences in brain structure between users and non-users of Fish Oil supplements. The findings suggest possible benefits of Fish Oil supplements on brain health and aging.

       The results were reported at the recent International Conference on Alzheimer’s Disease, in Paris, France that just wrapped-up on July 21^st; and truly provide new hope for anybody concerned about the long-range health of their brain.hmmmm, are you taking Fish Oil?

       The study included 819 individuals, 117 of them reported regular use of Fish Oil supplements before entry and during study follow-up. The researchers compared cognitive functioning and brain degeneration for patients who reported routinely using these supplements to those who were not using Fish Oil supplements.

       Lori Daiello, PharmD, lead researcher, reports that compared to non-users, use of Fish Oil supplements was associated with better cognitive functioning. However, this association was significant only in those individuals who had a normal baseline cognitive function and in individuals who tested negative for a genetic risk factor for Alzheimer’s Disease known as APOE4. This is consistent with previous research.

       The unique finding, however, is that there was a clear association between Fish Oil supplements and brain volume.In other words, Fish Oil use was associated with less brain shrinkage in patients taking these supplements during the study compared to those who didn’t use them.

Hey, but before you click over to House of Nutrition to get your brain healthy product – you should probably ask – How do I chose a Fish Oil supplement? 

Glad you asked!  Here are some easy tips.

• Look for the seal. Companies including USP and NSF analyze supplements for the real vitamin level and for any impurities. The seal on the label tells you an independent company has reviewed the supplement.Also, a reputable company will also ensure that the purity, quality and your safety are guaranteed.
• Look for oil which is molecularly distilled, a process that takes place in a vacuum to avoid oxidation of Fish Oil. This is the only process that successfully removes impurities and contaminants from Fish Oil. This process also produces a more concentrated form of Fish Oil supplement with high potencies of EPA and DHA.
• Look for a product that’s “species specific,” with fish like wild Salmon, Anchovies and Sardines on the label (btw these are the specific varieties which have the highest levels and the best Fish Oil for Omega-3). This is the only way to know where the oil came from. When a supplement label just says “fish oil” or “marine lipids,” they’re hiding something and the product should NOT be considered.
• Look for supplements that have a balanced ratio of all eight Omega-3 fatty acids. Research has proven that all eight members of the Omega-3 family are vitally important to your health. The Omega-3 nutrients need to be complete and balanced, just like they are in nature, in order to be beneficial. Many people have heard of ALA, DHA and EPA – they’re the Omega-3 ‘all-stars’. But DPA, HPA, ETA, ETA and SDA are all just as important. And when the whole Fish Oil family is present, they’re much more powerful than any individual fatty acid.
• Lastly, make sure there are no unlabeled oils or strange ingredients hidden in the product. How? Take a moment to add up the individual Omega-3 fatty acids listed on the label. They should equal the total amount of oil in the product. Otherwise, you’re getting ripped off!

So now that you know what to look for come by and check out some great prices on some really superior Fish Oil products like:

Futurebiotics Omega-3 Fish Oil

Schiff’s Omega-3 Fish Oil Enteric Coated

Natrol’s Omega-3 Fish Oil

Carlson’s Very Finest Norwegian Fish Oil

Best Health,

Jeanne Ricks, CHC, AADP

1. Call your mom (or anyone else who may take the place of ‘mom’ from time to time) for NO reason whatsoever. Have no motive. Just say hi. Ask them how they’re doing. Don’t talk about yourself. Moms LOVE this kind of stuff.

2. Find somewhere local that you can volunteer for one hour this week. It takes 3 minutes (Google or craigslist: 1 min + possible 2 min for email/phone call). A lot of gyms & studios (the YMCA included) will trade off volunteer hours for classes – great way for some instant Karma rewards. Go.

3. Call an old friend. Take 30 minutes out of Tumblr/Facebook/TV time and actually dial the digits. It’s not as scary as you might think. No pick up? On to the next. Speaking to a friend at least once a week can enhance friendships. Texting? Not so much (and I’m the queen of texting, I hate talking on the phone). Aside from a good thumb workout, texting doesn’t enrich. We like voice.

4. Bake something for someone else. Depending on your goals, you might not want to keep baked goods easily available, but what happens when you want ONE cookie? Make the full recipe for others. Tons of healthy recipes out there: always good to give someone something fresh. Bring them to work, school, the gym etc. (beware of allergy policies) and, if it’s healthy, print out a few copies of the recipe & nutritional content. It makes you feel good.

5. Go read. A real book, with pages. If you’re not used to reading, find something short, perhaps an old favorite. Sit under a tree. Seriously, when’s the last time you DID that? Feels good, your brain will feel alive after. (turn off your cell phone)

6. Wake up early and MAKE breakfast at home. Eggs, bacon, toast, scramble, parfait. Sit and eat your breakfast without rushing. It’s an awesome way to feel ‘weekend-y’ during the week.

7. Go for a walk. Yup, that’s it. Walk. Outside.

8. Compliment your friends on things they DO or how they make you FEEL. “I admired how organized you are”. “You make me feel calm.” “I think you’re really great at _______ “. Avoid commenting on their looks for one day. Try it.

The list could go on and on. What would you include?  What’s on your instant-karma list?

According to a case study, people with health problems, i.e., SLE(Systemic Lupus Erythmatosus) , MS (Multiple Sclerosis), neuropathy, seizures, tinnitus, CFS (Chronic Fatigue Syndrome), and other stealth diseases should not consume aspartame.  A recent women went to the doctor complaining of uncoordinated walking, severe pain, daily spasms throughout her stomach and gut.  She went to many doctors, had biopsies, muscle studies, x-rays, brain scans, blood tests, etc.  All tests were normal, and she was diagnosed with MS or other diseases that were undiagnosed but  were killing her.  No one asked the woman if she ingested aspartame in her daily diet.

She consumed 8-12 diet sodas daily.  The doctor order her to stop immediately.  After 2 (two) days she could walk again.  Within a week her spasms quit.  Within 2 (two) weeks her pain was 80% gone.  The lesson was profound– diet soda was killing her. 

Most people can endure aspartame, with no problem.  However, some people who are metabolically susceptible to the dangers aspartame, drinking diet sodas can kill them.  They will endure endless medical treatments for their “disease”, making  their conditions and lives worse; when all the while the underlying cause of their problem — chronic  aspartame poisoning — will forment and continue to go undiagnosed.

Switch to natural flavored water with no sugar, natural club soda, coconut water & plain purified water.  For sweetners use NOW Stevia or NOW  Xylitol.

Quit all soda & artificial sweeteners.  These concoctions are like holding a loaded chemical gun to your health.  They interfere with your stomach’s acid production, the way your body usese calcium — which is critical to just about every single reaction in your body, your acid/alkaline balance, your critical phosphorus-to-calcium levels in your blood, your kidney function, your glucose levels, and much more.

ref.:  Health Alert 2/2011

 CAL

Anti-depressants are as common today as beanie babies were in the 90s. Whenever someone tries to tell me that they are on anti-depressants they act as if it’s such a crime. I get the wandering eyes, the awkward smile and then the whisper, “I’m on anti-depressants.” Yeah, well, so are about 27 million other Americans, and almost 121 million American are depressed. Why? Well, that requires a lot more writing and time than we both have. But perhaps I may suggest a few natural mood elevators.

Feeling stressed, anxious, agitated, down, blue, unmotivated? I know I sound like an infomercial but really, feeling this way is not fun at all! Before taking the plunge for the prescription, perhaps its best to consider the natural route. Here are a few natural ways to feel back to your old self.

1. 5-HTP:
   1. Many people also know this as 5-Hydroxytryptophan; it is derived from the amino acid tryptophan (the Thanksgiving turkey bedtime nutrient). This nutrient helps raise natural serotonin levels in the brain. Studies have shown 5-HTP to alleviate depression symptoms better than prescription medications AND… way less side effects.
2. SAM-e:
   1. SAM-e is no stranger to the body, as it is found in every human tissue. Research has shown the beneficial anti-depressant effects of SAM-e. But even more surprising is that SAM-e works even faster than most anti-depressant medications. Try taking 400 active milligrams of SAM-e, which should come in a foil blister pack to preserve its efficacy.
3. Omega-3 Fish Oil
   1. Fish oil? To elevate your mood? Yes, I know it may sound off but many studies are showing the effects that fish oil has as an anxiety reliever. A recent article in ScienceDaily showed that fish oil relieved anxiety in young students. The most amazing part of this research is that it was done on young medical students, which means that it may even have a greater impact on middle-aged and elderly people.
      

      Don't fake happiness, be happy!

Trying to deal with a depressed mood is difficult, but if you’re reading this now, it is important for you to understand that you can make the fix and get on to feeling brand new.

Cars, like humans, require gasoline and the better (high octane 87,91,93) the gasoline the better the car drives. Well, the same goes for us humans. If you tend to eat a lot of white foods like breads, sugars, and starches along with other less healthy options, then you’re less likely to feel upbeat and motivated. Your body wants to stay clean, just like a car engine, and eating low quality foods will make you feel lazy. Try cutting back on the simple carbs and throw in a few extra apples, pears or cherries here and there, and I’m sure your body will crave the veggie/fruit goodness.

When you see your doctor to discuss your options, it may be a good idea for men to get their testosterone levels checked. Commonly, depression and fatigue can go mis-diagnosed as a low testosterone issue. So that may be a hidden cause worth taking a look at.

As always, consult with your doctor to decide on your best options. But remember, keep your mind free and your options open!

-Ralph Esposito

Will Toothpaste destroy the common pimple?! Why, Yes! Because common, boring old toothpaste is usually high in sodium content, it dries out your pimples. But, most toothpaste does not have any ingredients that will directly control your acne breakouts or kill the bacteria-causing those pimples.

Therefore, this treatment is only best for overnight or “emergency” purposes. Let’s say there is a huge pimple sitting comfortably on top of your nose the night before a very important date.

You can take a pea-sized paste, spread it on top of the pimple and let it dry overnight. Or you can simply leave it on for 15 to 20 minutes and rinse it off.  Either way, you’ll be minty fresh and have dried-up that pimple quite a bit.

But we’ve got some even better suggestions! Try out:

Burt’s Bees Natural Acne Solutions Targeted Spot Treatment

This incredible all natural acne spot treatment is actually clinically proven to reduce and improve the appearance of blemishes without irritating skin. Salicylic acid, derived naturally from Willow Bark extract, penetrates pores to help reduce acne and prevent future breakouts. Meanwhile Tea Tree, Calendula, Yarrow and Parsley extracts help soothe skin and reduce redness and Borage Extract promotes healthy skin resulting in clear and smooth skin, naturally.

We also carry: Dermisa’s Acne Treatment

Another clinically proven treatment this vanishing formula is enriched with Aloe Vera to help soothe skin. It also dries-up excess oil that can plug pores and cause acne AND unlike toothpaste – it is gentle on the affected skin and will not irritate, peel or dry it while effectively combating acne-causing bacteria.

We have a couple of great homeopathic formulas for you too!:

Nelsons Acne Gel

This well-known healing, soothing homeopathic remedy is designed to relieve acne, pimples and blemishes. It is made from organically grown healing plants and homeopathically prepared sulfur.

It contains soothing, healing ingredients: Hypericum perf, Calendula, Arnica, Sulfur and Tea Tree Oil in a ‘no-mess’ Water soluble gel base.

Liddell’s Acne Formula

This amazing product works from the inside out. A Homeopathic treatment that draws on centuries of holistic science to treat blemished skin naturally and effectively; it relieves symptoms associated with acne, such as pimples and blemishes, redness, itching as well as, inflammation. Treat acne, reduce redness from broken capillaries and reduce inflammation all in a safe, natural way. This is an advanced sublingual (under your tongue) “two sprays, three times a day.” AND it helps to prevent the occurrence of future breakouts!

So now you get to choose between these….or toothpaste.  Even so, there are a few new habits that you need to develop: (1) Eat healthy, (2) exercise regularly, (3) don’t sleep on your face and wash your pillow case frequently, (4) get enough sleep, (5) wash your hands regularly, (6) manage your stress, and (7) Do NOT pick or squeeze your blackheads and pimples.

Best Health!

-J. Ricks, CHC, AADP

According to recent research taking over 400 mcg. (micrograms) of folic acid can increase risk of colon, lung, and prostate cancers.  This doesn’t include the natural form, which is folate — found in whole foods and whole food vitamins.

According to an article in Prevention Magazine dated April 2010, the cereal we eat can actually hurt us.  For more than a decade, the government has required enriched grains —most notably white flour and white rice — to be fortified with folic acid, the synthetic form of the B vitamin folate.  Many food manfacturers take it further, giving breakfast cereals, nutrition bars, and  beverages a folic acid boost too.

This extra nutrient isn’t meant for you, though, it’s added to protect fetuses from developing rare but tragic birth defects (i.e., spina bifada).   Also, many doctors know it protects against elevated CRP  & Homocysteine levels, protein markers measuring inflammation in the blood (see my blog dated 3/5/10 on Cardiovascular Health).  Unfortunately, most people don’t know the difference between folate and synthetic folic acid.

According to David Smith, PhD, a professor of pharmacology at the University of Oxford in England, “the more we learn about folic acid, the more it’s clear that giving it to everyone has very real risks”.  It’s very easy to overdose on folic acid.

In lieu, continue to eat as many foods as you want containing natural folate (leafy greens, citrus fruits, lentils and dried beans).  However, read labels before buying boxed foods, such as cereals, pancake mixes, breads, flour, health bars, juices, power drinks, etc.  If you stay away from boxed/processed foods, as I’ve talked about in prior blogs, you’ll be better off.  Eat as natural as possible and only supplement with natural vitamins, if needed.

My favorites are Designs for Health or  Mega Foods vitamins.

-Carol Lombardo

One day a customer came in to thank me for recommending Jarrow Liquid Carnitine for her husband, who has heart palpitations.  She said the doctor could not get over the improvement.  I also suggested he add Designs for Health CoQnol and Taurine to his protocol.   I told her taurine is very good for the heart, especially if he has arrhythmia.  She said “he has arrhythmia”.  Taurine will also act as a diuretic and will lower blood pressure.

Carnitine is excellent for circulation, energy, mental acuity, turning fat into muscle and, as aforementioned, for heart health.   Designs for Health and Jarrow have added B5 (Pantothenic Acid) to support the necessary step in fat metabolism, the synthesis of Coenzyme A, which is essential for fat transportation.  Also, it is important to stay on a healthy/low carbohydrate diet for carnitine to work properly.

Everyday, people come in to thank us for our help and have many good stories to tell us.  Alternative medicine does work, especially when people make healthy changes in their lifestyles.

C. Lombardo