Your annoying alarm rings.  You drag yourself out of your warm and cozy bed.  Not feeling at all rested.  Not really ready to take on the long day ahead, but moving in spite of it all.  You mosey into the bathroom.  Turn on the terribly bright light.  Wipe the sleep from your eyes and gaze into the mirror.  And you wonder.  “What has happened to me?”  “Where in the world did those dark circles under my eyes come from?”  “Good grief, there are bags under those eyes, too!  Geesh.”  My skin is less than youthful.  Wrinkles.  Spots.”  “And, if I don’t get some energy soon, I will never make it as a mom!”  “But, here I go.  Dragging through another day.   Hope I can squeeze in a nap later.”  Blah, blah, blah.

Ever feel this way?  I think we all have at some point.  But, guess what?  It doesn’t have to be this way!  You can feel better and, yes, even look better, no matter your age.  It’s time to give your kidneys some love!

Did I just say “kidneys?”  Yep.  Sure did!

Have you ever really thought about your kidneys?  (Probably not.)  Do you even know where they are in your body?  (They are in your lower back, on either side of your spine.)  Most people don’t give their kidneys a single thought until they have a problem with them.  (Like kidney stones.)  

Well, right here, right now, we are going to talk about how to nourish these amazing organs to improve your overall health!  (Yes, I said “amazing!”)  You will feel better and look better if you pay attention to these little bean-shaped wonders!

Your kidneys distribute energy throughout your body.  If your kidneys are depleted, blocked, or undernourished, your quality of life suffers.  Period.  Kidneys filter out chemicals and electrolytes from the bloodstream and maintain the acid/alkaline balance in your body.  Disease grows in an acidic body, so you want to keep your kidneys healthy so they can help keep your body in an alkaline state.  Kidneys are in charge of releasing toxins from your body.  If they become blocked, then toxins are released through your skin (sometimes known as your “third kidney.”)  So, if you have skin issues, including dark circles under your eyes, skin eruptions, and more, it’s time to love your kidneys.  Ear problems are contributed to blocked/depleted kidneys.  Urinary issues are kidney-related.  Most sleep problems are kidney-related.  See what I mean?  Lots of problems can be directly related to your kidneys!

Overindulging in food and drink causes kidney problems.  Eating too much animal protein, processed flour products, and simple sugars will cause kidney issues.  Yes, this is basically our Standard American Diet (SAD diet).  Cold foods and cold drinks hurt the kidneys.  In fact, if you want to experience kidney stones (she said sarcastically), eat lots of protein, fats, and cold foods!  That’s a guaranteed combination for kidney stones.  You will harm your kidneys if you live against nature (staying up too late and not allowing your kidneys to recharge overnight, in a deep sleep), if you drain yourself of positive energy (stressed out, overwhelmed), and if you fail to nourish yourself properly.

So, what can you do today to begin to really love your kidneys?  First of all, commit to going to bed at a decent hour tonight.  Before 11 pm.  You need to be in a deep sleep by 2-3 am for your kidneys to replenish themselves most effectively, and it takes a few hours for you to get there.  Remember, being in tune with nature is important for your kidneys, and all your organs.   The worst thing for your kidneys is being up in the middle of the night.  Nourish yourself with whole grains (like brown rice or quinoa) and fresh, raw veggies.  Enjoy warm foods like soup and hot tea.  Drink room-temperature water (add lemon for some zing!).  Stop eating three hours before bedtime.  Your body repairs itself during sleep, and your tummy needs to be empty for this process to be efficient!  And, give yourself a kidney massage each day.  Just reach your hands behind your back, and with firm pressure, rub your kidneys for a couple minutes.  They will appreciate the energizing stimulation!

Now, don’t get overwhelmed with all this kidney love!  Just start with a step.  What one thing can you do today to nourish your kidneys?  Go to bed early?  Replace your soda with water today?  Enjoy some warm and hearty brown rice?  Snack on kale chips (Google it…you can make them EASILY, and they are delish!).  Your body will thank you.  

With consistent effort directed towards your kidneys, one morning you will wake up feeling energized!  You will skip to the bathroom, look in the mirror, and say, “Wow!  I actually look GOOD!  Those dark circles are disappearing.  I even look younger!   And, I am ready to tackle the day.  Bring it on!”  

Imagine this, you are walking into your kitchen and you trip over another toy left on the floor, that you’ve told your child a dozen times to put away. As you proceed to pick yourself up off the floor, you notice your arm is beginning to swell and turn red and an imprint of the notorious toy is pressed into your skin….sound familiar?

Your arm in the meantime is getting redder and feels warm. The chemicals responsible for this instant reaction are called eicosanoids. There are actually two sets of eicosanoids, prostaglandins and leukotrienes which both trigger inflammation.

Many believe that inflammation is a bad thing, but actually it is a sign that the body is healing itself. However, severe inflammation can prolong rehabilitation and increase discomfort. The key is to prevent excessive inflammation and this can be accomplished through nutrition.

Below you will learn about 5 of the top inflammation busting foods on the market and you may already have some in your kitchen.

1. Grapefruit – this citrus fruit is loaded with bioflavonoids which are extremely effective in alleviating inflammation. These fruits hinder the release of chemicals associate with inflammation, stabilize cell membranes and decrease the contraction of smooth muscle. The Vitamin C also found in citrus fruits speeds healing of collagen and connective tissue.
2. Rice Bran – although this is not very exotic, it does possess several of the nutrients that are needed to inhibit inflammation.
3. Pineapples and Papayas – these exotic fruits contain enzymes called proteolytic enzymes. These enzymes break down protein and inhibit inflammation by averting tissue damage. This in turn results in up to 50% faster healing time.
4. Cold Water Fish – mackerel, salmon, trout and sardines are some examples of cold water fish that combat inflammation. Arachidonic acid, an essential fatty acid which is found in dairy products, peanut oil, beef, eggs and animal fats is the major nutritional promoter of inflammation. The gamma linolenic acid which is found in evening primrose oil, black currant seed oil and omega-3 fatty acids (flaxseed oil and fish oils) displaces the arachidonic acid from the cell membrane, and reduces the production of pro-inflammatory chemicals.
5. Indian food – if you suffer from inflammatory pain, stir up a pot of curry. Many of the spices found in Indian food inhibit the chemical process associated with inflammation called cyclooxygenase. Curcumin, (the major component of turmeric), ginger and cayenne are just three of the many tasty options.

Inflammation is an important part of the body’s healing mechanism. If applying ice to the injured area does not give you relief try the natural alternatives found in the foods shared above.

Did you know that physical activity can help with your salt addiction?

Well, not really! But it can actually help keep your blood pressure from soaring. If you love salt and can’t stay away from salty treats, this is great news for you!

It is known that excessive sodium can increase your blood pressure also known as salt sensitivity. The researchers at Tulane University in New Orleans discovered that people who were most active where 38% less likely to experience blood pressure spikes, even when they consumed 18,000 mg of sodium per day!

If you are less active, then your risk is only decreased by 10%. So, what are you waiting for? If you want to enjoy your salty french fries or other treats, you will have to also add some activity to the mix. Activity – it does a body good!

You may be wondering how on earth can broccoli help with back pain. Well..it can’t keep you from getting back pain but it can help strengthen your body to avoid back injuries. 

Japanese researchers have identified that Vitamin K which is found in broccoli, spinach and other dark green vegetables helps the calcium deposits in the bones by making them denser. The stronger your bones are the stronger your entire body will be. With stronger denser bones and a stronger body your chances of injury that may cause back pain are lowered. 

Of course, chiropractic care also helps tremendously by keeping your spine aligned which also helps to avoid weaknesses that may lead to back injury. But it’s nice to know that green leafy vegetables play a part in the strengthening of our spines as well.

Stress and the mere mention of the word will bring upon uneasy feelings for many. Sometimes all you long for is a bit of silence but if that is not possible using your senses will help.

Touch – If you are finding yourself running circles and feeling completely overwhelmed it is essential to find time to escape and experience the power of touch. Schedule your chiropractic adjustment or massage or simply retreat to a warm soothing bubble bath. You will notice your attitude and stress begin to melt within a matter of minutes.

Taste – If you are unable to escape then consider a warm cup of tea or your favorite dessert. These delicious treats will take the edge off a hectic, stressful day and of course would work wonders if you could enjoy these treats away from the overwhelming environment. 

Hear – Listening to soothing and relaxing music will certainly help to reduce the stress keeping you wound up and tight. Music has a wonderful ability to soothe the soul so it is important to make the time to listen. When you feel a stressful situation arising flip on a song and remove yourself if not physically, mentally into the music. The power of music is immense, try using it today to melt away the stress.

See – It’s truly amazing what the lack of natural light will do to the body. With the winter months upon us, many will walk into their place of employment in the morning and not see daylight again until the next day. Take a midday walk around the block and open your eyes to what the world has to offer. When at home consider opening up the blinds and allowing the sunshine in and in the evening use calming candles.

Smell – The next time you feel as if you are about to lose control, allow your nose to take you away from it all. You know that feeling you get when you smell delicious cookies or pies baking, then you have already experienced the power of smell. Keep scented candles in your home and don’t neglect the wonderful essential oils that not only smell wonderfully but also containing healing elements. Simply smelling lavender oil or peace and calming oil will send you to a more peaceful place instantly. 

Don’t allow the stress or overwhelm take over; put your senses to work to help reduce and melt away the stress.

I recently received an email with this plea: Help! I can’t sleep, what tips can you share? I told this person that I would post my response here so everyone could benefit from the suggestions.

So here goes:

During this time of the year, the stress starts to build up and many will suffer from insomnia. Some suffer from this throughout the year and not only during the holidays however, with some of these you will soon find those long awaited and needed zzzzz’s.

• Avoid a large meal – it is wise to not eat a large meal after 8pm. Not only is it unhealthy but you are not allowing your body the time to digest the food and hence will keep you from falling into a deep sleep. If you must eat after 8pm, choose lighter meals that are easily digestible such as salads and fruit.

• Develop a routine – our bodies are wonderful machines that can be programmed with routines. Set up a nightly routine to get your body prepared for sleep. Consider taking a warm bath or shower to relax your body. Shut down all the lights at a given time and settle in bed with a good book. This nightly routine will prepare your body and signal it that it is time to unwind and settle in for dream land.

• Warm milk – as funny as this tip sounds it truly works. Don’t you remember your mom preparing a glass of warm milk to help relax and calm you when you were young? As odd as it sounds, the warmth of the drink will settle down your body and mind. If you don’t enjoy warm milk, consider herbal teas; they do the trick too.

• Avoid stimulus – what do I mean by this? It is best to avoid exercising late in the evening. Just like a meal it will create a form of energy in your body that will not allow it to get the rest it needs. Another form of stimulus you should avoid is watching television late in the evening. Contrary to what many believe, the television or movie will create a stimulus to keep you awake and if you happen to fall asleep it will not be the deep sleep your body requires.

• Limit your liquids – If you drink too much before going to bed, your sleep will be disrupted with frequent trips to the bathroom. 

• Use Essential Oils – this is one of my favorite methods to fall asleep, especially after a very busy day. The use of essential oils has been found to have some wonderful healing effects and one of them is to help your body relax and reach the dreaming state. Some of my favorites that work wonderfully are Lavender and Peach and Calming.  You can find more information on these oils in my store –> Dr. Mommy’s Store or on the Young Living Site.

• Check your bedding – nothing is more uncomfortable then un-supportive bedding. In order to get quality sleep check your pillows and mattress. Some folks like firm while others like soft. Find the one that is best for you and invest in a quality mattress/boxspring and pillow. Your body will love you for it!

• Avoid napping – Mid-morning or afternoon naps will certainly disrupt your sleeping pattern so it’s best to avoid these. However, if you must nap, make it a power nap. Power naps should not last longer than 30 minutes, which is just enough time to give your body the boost it needs.

If you have any health related questions you’d like me to address, be sure to contact me. Who knows your question may be featured on this site or my radio show. 

I was recently asked by a dear friend a question. Although I answered her, I thought you, my awesome readers would benefit from the answer as well.

Here’s the question: How can I get more energy without the use of caffeine?

That is a great question and one that I am asked often. Although I do enjoy a cup of coffee in the mornings I don’t advise drinking the caffeine and sugar ladened drinks that are out on the market today. They promote quick energy but since they are mostly sugar, you will feel the ‘crashing sensation‘ within a couple of hours.

The best solution for quick energy is food. Food is the form of fuel our bodies need to create the energy we all need.

Instead of reaching for a sugary drink or coffee, try a cup of greek yogurt with fresh fruit or crunchy granola. If you don’t have yogurt, whole grain crackers with cheese works well too.

If you don’t have food or healthy snacks available then put on some tunes!

Cranking up the volume will certainly energize you and if that is not possible because of the environment you’re in, plug in your earphones and listen to some energetic tunes or better yet, watch a funny video on youtube. 

If all else fails, get up and do some good old fashioned jumping jacks, it will get your body moving, blood pumping and you’ll feel re-energized in no time.

If you have any health related questions you’d like me to address, be sure to email me. Who knows your question may be featured on this site or my radio show. 

Sniffle Solutions: Care & Comfort

Good Friends, Good Health

The following is a guest post written by Dana Rousmaniere for Sniffle Solutions

Friends are good for all kinds of things — a girls’ night out, late-night chats and shopping trips, to name a few. But did you know they’re also good for your health? A study published in the Journal of Psychology: Interdisciplinary and Applied showed a strong link between supportive social networks and healthy behaviors like eating well and exercising.  

Friendships are particularly important to women, says Irene S. Levine, professor of psychiatry at the New York University School of Medicine and author of Best Friends Forever: Surviving a Breakup with Your Best Friend. “Female friendships are extremely vital to a woman’s well-being, because women help each other unload emotions, which is a real stress buster,” says Levine.

Whether you’re already surrounded by friends or you’re looking to build better relationships, Levine offers these tips for nurturing your female friendships — and your health:

1. Make friendship a priority.
Most women are so busy that it may feel self-indulgent to spend time on friendships. But it’s important to make friends a priority in your life, says Levine. “Know that [friendships] will ultimately make you a better mother, wife, daughter and person, because friendships make you feel more fulfilled,” she says.

2. Be there.
While technologies like email and Facebook have made keeping in touch with friends easier, there’s just no substitute for face time. “Be there for your friend in the way you would want her to be there for you,” says Levine. If your friend’s nervous about going in for a mammogram, for instance, offer to go with her. Or if she needs a dress for an important occasion, take her shopping.

3. Celebrate together.
Remember the special events in each others’ lives, whether it’s a birthday, an important anniversary, a new job or a promotion. “It makes for a more special relationship when you can celebrate each other’s important events and successes,” advises Levine.

4. Communicate.
When something’s wrong, talk about it. Levine suggests you open the door for conversation and avoid pretending nothing’s wrong. Just like in a good marriage, friends need to keep the lines of communication open. Let her know that you’re there to talk whenever she needs you.

5. Develop rituals.
Patterns and regularity can help create a rich friendship, says Levine. Make your relationships stick by developing rituals that create lasting memories, like a regular girls’ night out (or in!), a girlfriends’ getaway, a lunch every Friday or a drink every Thursday night. Put it on your calendar — and keep that time sacred.

6. Forgive and forget.
Every relationship requires give and take. You’re two different people, and your friend may not always think the way you do or say the right thing. Recognizing that no one is perfect and being willing and able to apologize when you make a mistake is crucial. “Apologize sooner rather than later so bad feelings don’t have a chance to build up,” says Levine. “And don’t keep score: The best friendships are those where people truly want to give and take in an unconditional way.” 

7. What if you have trouble making friends?
If you’re shy or introverted, you might have a hard time finding good friends. Start by engaging in activities you enjoy, suggests Levine. Join a gym or a book club, or volunteer for a community service group. “Put yourself in a place where you’ll see the same people over and over,” says Levine. “Show openness with simple things like smiling and showing interest in the other person. Just don’t be too aggressive or reveal or ask for too much information too soon: Relationships need to time to grow.”

Live Right Live Well: Diet

How Antioxidants Can Save Your Life

This guest post was written by Michael Castleman for Live Right Live Well

Want to cut your risk of cancer in half? Want to substantially reduce your chance of suffering a heart attack or stroke? Want to live a longer, healthier life? The answer is simple: Eat more fruits and vegetables.

At this point, you’re probably rolling your eyes, thinking “Been there! Done that!” But before you do, ask yourself how many servings of fruits and vegetables you ate yesterday. Multiple studies show that — despite a mountain of scientific evidence supporting a diet rich in fruits and vegetables and despite years of listening to top experts (not to mention moms) telling us to eat more fruits and vegetables — the typical American still eats a measly three servings of fruits and vegetables a day. And if you rule out french fries, which are so high in fat they hardly count, most people are down to two servings. This falls far short of the five servings a day experts keep harping about. To make matters worse, five is actually a minimum recommendation. For optimal health, experts say we should be striving for seven to nine servings of fruits and vegetables a day!

So now you’re probably thinking, “Okay, okay, I get it. I should eat more fruits and vegetables. So which fruits and vegetables should I eat?” Again, the answer is astoundingly simple: All of them! The primary reason fruits and vegetables are so good for you is that they contain antioxidants — vital nutrients that combat the oxidative damage that leads to deadly diseases. Perhaps you’ve heard about the wonders of lycopene or selenium or glutathione? Well, they’re all antioxidants. And “the foods richest in antioxidants are vegetables and fruits, which is why plant foods are so important,” says Dean Ornish, M.D., of the Preventive Medicine Research Institute in Sausalito, Calif.

Why Antioxidants Are so Good for You
“Oxi” refers to oxygen, which is absolutely essential for life. But oxygen also has a nasty downside. Normal physiological processes — everything from breathing to digesting food to working out at the gym — plus factors like smoking, alcohol abuse and a diet high in animal fat, turn some of the body’s chemically stable oxygen molecules into highly reactive oxygen ions. Also called oxygen radicals or free radicals, these ions cause microscopic injuries to your arteries, which trigger the formation of deposits. Over several decades, these deposits narrow your arteries, which can lead to a heart attack or stroke, explains Dr. Ornish. Oxygen ions also damage DNA, the molecules that govern your genes. Over time, DNA damage manifests as cancer.

Fortunately, it’s not difficult to minimize oxidative damage. Antioxidant vitamins, minerals and other nutrients neutralize oxygen ions, halting and repairing the damage they cause. Supplements are one way to get these crucial nutrients. But antioxidants are more readily available — not to mention cheaper, tastier and more effective — when consumed in food.

The Best of the Bunch
So the next time you’re at the supermarket, spend some quality time in the produce section. All fruits and vegetables count toward the five-to-nine-a-day goal, and eating a variety is best. But if you’re dying to know which ones offer the biggest disease-fighting punch, here are the top 36 antioxidant-rich plant foods:

Can’t be beat Prunes (dried plums), raisins, blueberries, blackberries, artichokes

Extremely good Garlic, kale, cranberries, strawberries, spinach, brussels sprouts, raspberries

Very good Plums, alfalfa sprouts, broccoli, radish, leek, beets, red pepper, onion, corn, eggplant, cauliflower, cabbage, lettuce

Don’t discount these, they’re good for you, too Asparagus, green peppers, yellow peppers, squash, tomatoes, beets, oranges, cherries, kiwifruits, baked beans

So have some fruit with breakfast. Have generous helpings of vegetables at lunch and dinner. Snack on fruit between meals and have fruit for dessert! Says Amy Lanou, Ph.D., assistant professor of health and wellness at the University of North Carolina, Asheville: “For optimal health, a plant-based diet is the way to go. The more vegetables and fruits you eat, the better!”

Michael Castleman has been called “one of the nation’s leading health writers” (Library Journal). He is the author of 11 consumer health books and more than 1,500 health articles for magazines and the Web.

Do you suffer from indigestion? Stomach problems? Perhaps you are experiencing the common cold symptoms such as stuffy nose and coughing. You may have a solution growing in your backyard. This little green leaf has the healing power to ease digestive problems as well as sooth a cough or stuffy nose. What little green leaf am I referring to? Peppermint is the little leaf with huge health benefits.

Too often peppermint is seen as the solution for ‘bad breath’ but it has much more healing powers. I recall as a child my mom making peppermint tea from the leaves growing in her garden to ease my belly aches. As a child I thought my mom had the magic touch but she had much more than that. She knew the healing properties that peppermint leaves contained.

If you don’t have peppermint growing in your garden there is another solution. Peppermint essential oil works wonders. If you are experiencing digestive discomfort place a few drops of peppermint essential oil on your belly and rub the oil in. You will notice the pain subside allowing you to sleep or continue on with your daily activities. For added relief add a few drops of peppermint essential oil in your drinking water and enjoy the refreshing taste that will sooth your cough as well as digestive issues. 

We’ve used peppermint essential oil for sore muscles as well as sinus issues and headaches. The healing power of peppermint is truly amazing. The lesson here is to never underestimate the knowledge of your mom and of course never underestimate the healing power of a little green leaf such as peppermint.

It’s true.. Mama knows best!

PS –> I always carry peppermint candy in my purse because it helps with nausea, and when your kids get sick in the car.. yep I’m called super-mom in my home!