Posts filed under ‘Wellness Tips’
Beat-the-Bug-Baltimore – Part 2
HIDDEN SOURCES OF “C”
While most of us are familiar with the citrus fruits (oranges, lemons, grapefruit, etc.) as a friendly and plentiful source of the immune-boosting nutrient Vitamin C, did you know that many common vegetables are also stocked with “C-Power”? Broccoli, bell peppers, cauliflower, brussel sprouts, cabbage, and tomatoes are all wonderful veggie source of vitamin C. Individuals with frequent sinusitis and “phlegm” conditions may actually experience an aggravation of their symptoms from eating citrus containing foods since they stimulate mucus production. Turning attention to alternative source of Vitamin C found in vegetables or with supplementation may be a more effective way to keep the immune system strong and resilient for sinusitis sufferers.
Vitamin C is a vital anti-oxidant needed in our bodies to quench free radicals, support wound healing, stimulate a healthy immune response to colds & flus and calm inflammation. Because Vitamin C is water-soluble, our bodies excrete what is not needed and the main side effect of too much Vitamin C for a person’s body is loose stools. Everyone has a different threshold for the amount of Vitamin C tolerated in a day. More frequent doses of vitamin C are often needed at the onset and early stages of most infections. For more information on Beating-the Bug, contact Dr. Emily via the e-mail link above.
Beat-the-Bug Baltimore – Part 1
HEALING WITH HYDROTHERAPY
The first cases of the flu have already been reported in Maryland this season, and I have witnessed a number of patients overcome the first round of back-to-school colds. Now is the time when taking preventative steps to optimize your immune system and put your wellness practices into place is most crucial. Throughout the next several months I will be posting simple cold and flu wellness tips rooted in the naturopathic traditions of treating the person and the underlying causes of illness rather than just the disease itself.
This first preventive practice is one I learned in my Hydrotherapy class over 10 years ago and still practice almo
st daily – the Cold Shower Rinse. The instructions are simple: At the end of your shower, turn the temperature dial to cool or cold and rinse your entire body for 30 seconds in the cooler water before stepping out of the shower. Take care to especially let the cool water fall over your throat to stimulate your thyroid gland (responsible for metabolism) and over the center of your chest to stimulate your thymus gland (an important part of your immune system). Regularly practicing the cold shower rinse may not only awaken your vitality and heighten your resistance to infection, you may also notice that your tolerance to cold weather improves and that the normal temperature of your showers begins to go down, leading to savings on your energy bill!
The Gluten Free Lunch Box
It can be challenging enough for adults to manage the adjustment to a gluten-free diet, but most of the food marketed to children is processed and gluten-laden. For parents who are introducing a gluten-free dietary approach for their children or individuals looking for ideas for their own lunches at home or work, I stumbled upon this website today that described several delicious and simple gluten-free lunch ideas that would make your old turkey and cheese sandwich jealous.
Love Your Skin from the Inside Out
The cosmetic industry is full of products that make claims to “defy the aging process.” While
these creams and ointments may be marketed to hydrate, moisturize, and revitalize, they may do so at the cost of your health. A large majority of conventional skin care products contain chemicals such as parabens, phthalates, food dyes, and other preservatives. Some of these chemicals act as “endocrine disruptors,” meaning that they can interfere with normal hormone functioning and may be linked to conditions such as thyroid disease and breast cancer. Learn more about the safety of your cosmetics here.
Instead of spending $40 on that overly marketed moisturizer this summer – nourish your skin from the inside out with simple diet and lifestyle modifications to create radiant skin:
- Hydrate: While you are outside watering your garden this summer, remember to replenish fluids for yourself as well. Healthy skin depends on optimal hydration to promote circulation and soften collagen.
- Fend off Free Radicals: Increase foods in your diet that are rich in antioxidants such as vitamins C, E, beta carotene, and anthocyanidins (found in dark berries). Antioxidants slow the aging process by protecting cells from damage and inflammation.
- Fatten Up!: Omega-3 fatty acids found in flax oil and fish oil not only help repair damaged and inflamed skin, but they also improve skin elasticity and reduce dryness. Other food sources of “good fats” for the skin include olive oil, avocado, walnuts, and almonds.
Sunscreen Safety
Now that summer is officially underway, it is time to trade in those winter woolly boots for flip flops and intensive skin salves for chapped dry skin for high-grade SPF sunscreen. Protecting yourself and your family from the growing intensity of the sun’s rays may not be as simple or as safe as grabbing the cheapest SPF 50 spray-on sunscreen from the drugstore shelves. Most traditional sunscreens contain numerous chemical compounds that absorb through the skin and can disrupt healthy hormone functioning (also known as “endocrine disruptors”). According to the Environmental Working Group (EWG), a research group dedicated to raising awareness about environmental exposures that impact health, only 8% of 500 sunscreens tested were deemed both safe and effective. The top rating sunscreens are mineral-based and do not contain oxybenzone or vitamin A (which may be harmful to skin with exposure to UV rays). To check the rating for your sunscreen and to read more about sun safety, visit the EWG’s 2010 Sunscreen Guide.
Flu Shot or Not?
This is a very difficult decision weighing on the minds of many Americans right now as seasonal flu vaccines are readily available and the new H1N1 vaccine is close behind. The decision to receive the vaccine for yourself or for your child is a personal one that depends on numerous factors such as underlying health conditions, access to medical care, environmental exposures, and personal belief systems. It is important to remember that receiving the standard flu vaccine does not necessarily mean you will not get sick this fall or winter, and being mindful of natural immunity boosting practices may further prevent your risk of illness.
Thimerosal is a preservative containing mercury that is used to preserve the flu vaccines. The CDC reports that up to 50 million thimerosal-free vaccine doses will be available this season. When possible, try to request a preservative-free vaccine. If you are concerned about avoiding a reaction to the vaccine, contact Dr. Emily to discuss simple homeopathic remedies such as Arnica or Ledum that may help prevent adverse effects from the shot. Additional remedies may be helpful if symptoms occur after the vaccine.
If you choose not to receive the vaccine or would like to consider additional ways to bolster your immunity this winter, here are few wellness tips for cold/flu prevention:
- Keep up the Vitamin D: If you spend most of your time indoors at work or at school, then you are most likely Vitamin D deficient. Elevated blood levels of Vitamin D3 are correlated with increased immune protection as well as cancer prevention.
- Eat the Rainbow: Enjoy a diet rich in a variety of fruits, veggies, whole grains, legumes, nuts & seeds, and wild fish. Reduce or eliminate refined carbs, sugar, alcohol, & caffeine which may weaken the immune response.
- Hydrate your body & your sinuses: Bump up your water intake this winter to help your body flush out any exposure to toxins & rinse your sinuses regularly with a Neti Pot to prevent infections from establishing residence in your upper respiratory tract.
- Exercise: Carve time to move your body with yoga, cardiovascular exercise or moderate walking. Regular exercise can enhance well-being and strengthen the immune system.
- Cold-Rinse Showers: End your showers with a cool rinse for 15-30 seconds – especially over your thyroid gland (base of the neck) which stimulates metabolism and your thymus gland (center of the chest) which stimulates T-cell production.
- REST: Prioritize 7-8 hours for sleep each night. Much of our healing occurs while sleeping. Listen to your body and at the first sign of illness or feeling “worn out,” take time to rest.
(These statements are not meant to treat or diagnose any condition. It is important to consult with a healthcare practitioner if you experience symptoms of the flu or other illness.)
A Cupcake A Day…
…May keep the doctor away… that is if you following a gluten-free diet and want a bit of indulgence without the digestive upset. Baltimore’s newest “food allergy-friendly” establishment Sweet Sin Bakery has opened in the Remington neighborhood (123 W. 27th Street at 27th & Howard) with a storefront full of delectable treats including cupcakes, breads, pies and cookies that are all gluten-free. Many of the items are dairy-free and soy-free along with several baked goods that are even egg free. Special requests for desserts made with agave nectar instead of sugar can be ordered ahead of time. For those who live with Celiac Disease, gluten-intolerance, or other food sensitivities, finding eateries that honor these dietary restrictions can be difficult. Thanks to pastry chef Renee D’Souza, Baltimorians have another reason to shop local and make healthier dessert choices. (Note that eating a cupcake-a-day is not medical advice & it is important to monitor sugar consumption for overall health.) Visit: www.glutenfreedesserts.com to learn more.
When Life Gives You Lemons…Just Add Stevia!
Beat the Baltimore heat this summer with a refreshing treat that will help balance your blood sugar level and curb your craving for sweets. Stevia-sweetened lemonade is my favorite new beverage for quenching thirst after digging around in the garden. The sour taste from the lemons balances strong sweet-tooth cravings and the plant stevia ,which grows easily in most gardens, is hundreds of times sweeter than sugar. Fortunately, the sweet taste of stevia does not come with the calorie count or blood sugar spiking effects of the sugar cane plant. In fact, stevia is safe for use in diabetics since it actually helps to stabilize blood sugar levels. The key to using stevia is knowing that a little goes a LONG way. A small pinch is enough to sweeten a cup of tea and when baking with powdered stevia preparations, 1/4 cup of stevia can often replace 1 cup of sugar. Using too much stevia can shift the experience on your palate from sweet to bitter. Stevia is available at most health-food stores and through Dr. Emily’s dispensary.
Stevia-Sweetened Lemonade Recipe:
- Juice 3 lemons and add to 10 cups of filtered water
- Dissolve 4 tsp of powdered stevia into a small amount of warm/hot water
- Add dissolved stevia to water and lemon mix. Stir and chill.
Entire mixture contains approximately 36 calories
(source: Omnivite Nutrition, Inc.)
Eating Well at the Waverly Market
Treat yourself to the “taste of wellness” at the Waverly Farmers’ Market by paying a visit to Don and Renee Gorman. As former restaurant owners they are skilled in offering warm and hospitable service as well as serving up delicious whole foods cuisine. A rare find in Baltimore – Don and Renee have many WHEAT & GLUTEN FREE and DAIRY FREE items available. From quinoa muffins and vegan brownies to spelt-crusted pizzas and veggie burritos with rice tortillas, you are sure to find fresh food made with love and healing intention. This dynamic duo enjoys sharing their passion for healthy nutrition as part of a holistic lifestyle rooted in wellness.
The Waverly Farmers’ market is open year-round on Saturdays from 7am-12pm at the 400 block of 32nd Street. Visit www.32ndstreetmarket.org to learn more.
The Healing Power of Weeds
You may want to think twice as you find yourself wrestling with the weeds cropping up in your garden this spring. In an effort to maintain aesthetics, you may be tossing valuable natural remedies in to the compost bin. Mother Nature has a way of surrounding us with medicinal plants even in urban settings. Weeds are persistant by nature and can grow under conditions of immense stress which gives testiment to the highly protective nutrients and antioxidants that they often possess. Here are a few “medicinal weeds” you may find growing in your own backyard:
Dandelion: Save money on toxic weed killers which will cause harm to your liver and instead dine on dandelions which protect your liver cells from free radical damage! Dandelion leaves add a bitter quality to salads which stimulates healthy digestion. Dandelion greens also have historic use as a mild diuretic for lowering blood pressure and the roots are often found in liver tonic formulas.
Chickweed: Creeping along close to the ground, this plant is another great addition to your salad bowl as it was used as a nutritious food by populations in Southeast Spain. Chickweed is often used in anti-itch formulas for treating eczema and other skin eruptions. Create a chickweed poultice by soaking the weed in hot water briefly, then removing it to apply to the affected area of skin once partially cooled.
Plantain: Usually found in the cracks of sidewalks and in park lawns, plantain has a broad flat leaf with a thin spoke-like flower rising from the center. Plantain is a great first-aid remedy for insect bites and stings. Just chew up a piece of the leaf and then apply directly over the inflamed area or chop up several leaves, soak in hot water and then apply to the skin.
