A Little Health... No More Mindless Eating

Sugar Shock: The Scary Truth About Mindless Eating

Halloween marks the beginning of the holiday season, and with this enters the scary truth about mindless eating. With more than 65% of American adults being overweight and obese, it's important to do what you can to awaken and understand what can be done during the holiday season to avoid weight gain and excess consumption of sugar. The most effective way: self-love and self-care—when we shift our intentions behind our thinking, we shift our results.

Mindfulness is the practice that brings the mind and body back to now, peacefully, to the present moment. Every time we practice mindfulness, we bring energy and life force; we come to life again and without it, we live like we're asleep, unaware and unconscious of what is occurring in and around us.

Remember: Mindlessness is the opposite of mindfulness.

Recently, researchers have looked deeply at how mindless eating affects our food consumption, leading to over-eating—especially during the holiday season. Holiday dinners and parties, New Year celebrations and Super Bowl Sunday can cause most American’s to increase their caloric intake by thousands, which will take weeks or even months to burn off.

The cues for mindless eating reach far beyond "portion-distortion" or the size of the plate we use. Unhealthy food such as cookies, cakes, and alcohol release insulin in the body which are then stored as fat. Though many people perceive this as a part of celebrating the holidays, they do not realize the effect their eating choices have on their mind, body and spirit with respect to personal and business relationships.

Comfort foods are not so comfortable. Sugar is not so sweet. Sweets can sour our mood, personality, fatigue, inflammation, heart, memory, infertility, wrinkles, acne, early aging, depression, headaches, brain fog, irritability, blurred vision, temper and more than 150 health areas. Consciously choosing to stay in alignment with healthy intentions and goals for the holiday season is an effective way to avoid easy weight gain.

Try these tips:

ü     Eat your favorite pre-planned high protein meal prior to leaving for a party.

ü     Skip the fried finger food, which is usually high fat, sugar and full of unwanted calories.

ü     Fill up on fruits and vegetables. Most importantly, display portion control verse portion distortion.

ü     Set fitness objectives with a trainer and stay consistent with your favorite exercise routine.

With a little nurturing, self-love, and appreciation for self-care and intention, you are easily able to avoid weight gain this year and hereafter.

Remember, with mindfulness... the possibilities are infinite.

Gary Kobat

Gary Kobat is a celebrity integrated performance coach who is devoted to reaching millions with his message of self-love and body/mind/spirit/sport wellness. His a-list client roster includes Jim Carrey, Will Farrel and Kate Winslet.  For more about Gary please visit www.GaryKobat.com 

A Little Health...The Lioness and the Lunges

Post as seen on Couragezone.com

When I was a teenager, I watched a nature film of a lioness and her cubs. The cubs were crawling all over her, tugging at her ear, and bounding over her. I thought, "When I'm a mom I'm not going to be like that tired momma cat! I'm going to be the mom that throws the ball, tackles her kids and bikes them to the grocery store to get milk!" Truthfully, I now understand the exhausted lioness, and no, I don't bike the kids to get our milk. However, as a group exercise instructor and master trainer, I know first hand that making your physical health a top priority will enable you to achieve many of your family dreams and personal aspirations.

I used to feel like I couldn't realize many of those dreams. I vividly recall reoccurring kitchen table conversations with my husband over the last years. "Rob, I feel so sick and tired. I have no motivation to clean the house at all. I'm not doing any projects with the kids I always wanted to do. I haven't washed my hair in five days. I don't want to cook and I feel guilty wasting our money on fast food. Why am I so unhappy?"

My Prince wisely and kindly replied: "How is your nutrition going?" Crickets. I realize I've been getting my meals from the kids' leftover plates. "How is your hydration?" Crickets. I have been "going for the gold," because urine that color is a sure sign of dehydration. "Have you been able to get out and exercise?" Head shake no; I used that time and energy running an errand. "How is your sleep?" Ugh. I had been staying up way too late surfing the Interet.

I had "don't-take-care-of-yourself-itis."

The cure for this ailment has particulars that can be individually tailored to your likes and lifestyle. However, whether it's walking, dancing, a sport or pilates, the benefits of exercise and proper nutrition apply to every mother because it:

increases your energy levels, allowing you to finally do activities that you want with your children
releases endorphins, making you more calm and clear minded (meaning less anger and frustration)
increases your cardio endurance-- you can do more for longer and it hurts less (chasing toddlers or teens)
increases your muscle strength--you can do more for longer and it hurts less (from heavy groceries to babies to book bags)
allows your mind to function in a different zone, which rests the brain and opens you up to new ideas and perspectives
delivers more oxygen to your brain and flushes out CO2 build up, allowing you to think more clearly, increasing memory
gives you a feeling of hope and confidence, reducing depression
deeper and easier sleep
enhances digestion and ssuppresses appetite
boosts self confidence--your children and husband will sense the new power in you and it will flow to them!
makes us more decisive and affectionate (you can become your husband's girlfriend again, not just roommate).

Sometimes we can't get to the gym, funds aren't available for babysitters or the weather is too cold or hot to run. I tell my clients to do their age in push ups, sit ups, squats and lunges everyday. House cleaning counts-I burned more calories scrubbing walls and floors for our cleaning company than I did in spin class! Turn on any music that you love and just go for it.

Sometimes we don't feel like exercising. How can we keep our physical health up when life gets in the way or our will power wanes? You must plan a regular time to work out and make that space sacred time. Tell the children "I will be a nicer mommy after I do this workout!" Or better yet, invite the children to do the workout with you. I remember the first time I practiced a Zumba routine in my bathroom mirror. My four and two-year old watched me in silence, literally gaping open-mouthed in shock. Then they burst out laughing. And now we dance together.

If you had more energy, what things would you do with your family or in your career? What personal aspirations do you think you could pursue?

Set a specific time each day to move your body this week. In your daily planner or journal, write down all of the food you eat. Look over the list after three days. What patterns do you notice in your nutrition? Introduce one healthy change to a pattern you see, i.e. more water, a better breakfast, more greens, no skipping meals.

Photo from Freedigitalphotos.net/lionessandcub.Rob Bunneywell

A Little Health...Yoga Postures for Thyroid

Guest Writer Denise Druce, from DeniseDruce.com.

Yoga for your Thyroid?

I have just discovered yet another reason to begin a yoga practice if you haven't already...yoga is helpful for thyroid problems. I was diagnosed with hypothyroid 10 years ago. That means my thyroid doesn't function optimally. The thyroid gland produces the thyroid hormone which is responsible for metabolism. According to James Norman, MD, "The estimates vary, but approximately 10 million Americans have this common medical condition. In fact, as many as 10% of women may have some degree of thyroid hormone deficiency." Read more about hypothyroidism here. The symptoms of low thyroid are fatigue, weakness, weight gain or inability to lose wieght, dry hair or hair loss, depression, irrability. The list goes on. If you think you may have this condition, see your physician. And start doing yoga on a regular basis.


Yoga for Hypothyroidism

By stimulating the function of the thyroid, pituitary, pineal and adrenal glands, Yoga normalizes them. It limbers and stretches the neck, as well as strengthens and tones the nervous system. Yoga stimulates the thyroid gland to work at its peak efficiency. Since the pituitary gland also gets stimulated, it helps improve their function. The compressing, stretching and twisting of the Yoga postures is believed to help to massage the endocrine organs. This regulates their function, improving blood flow and nourishing them at the cellular level. Read more here.

The Shoulder Stand is the most effective yoga posture for an underactive thyroid. The Shoulder Stand reverses the normal effects of gravity and lets blood to flow from the legs and feet into the neck, where the thyroid gland is located. Yogis believe that, by sending oxygenated blood to the neck region, the thyroid is nourished and stimulated. This, in turn assists in weight loss, improves circulation and increases one's metabolism.

Another pose for hypothyroidism is Viparita Karani, or "legs up the wall". Lie with your hips close to a wall and your legs extended up the wall. You may want to place a folded blanket or a pillow under your hips. Stay in this restful pose for as long as you like and focus on relaxing your neck and breathing deeply and slowly.

Try also Janu Sirshasana, a seated forward bend. Sitting with one leg extended in front of you and the other leg bent, reach toward your foot. Ust a strap around your foot if you can't quite reach. Pull your torso forward as far as you can, and then lower your head down toward your knee.

Pavanamuktasana, or knees to chest. Lie on your back and hug both knees into your chest. Draw your chin to your chest and squeeze your legs. You're essentially rolling into a tight ball. Hold this position for 3 to 5 breaths, then extend your arms overhead, point your toes and stretch your body out long. Then, relax and breathe normally on your back for a few blissful moments.

A Lot Great...Live Like You're Dying: Hope for Sarah

The mantra of our website is from Mother Teresa: "We can do no great things; only small things with great love." Here are the loves and struggles of a woman who embodies this way of life. Sarah's blog could be about you, your sister, or a neighbor. She has two babies and smudged toddler finger-print mirrors. And terminal cancer. We would like to pass on her blog, and her April fundaiser, because it is changing our lives: HopeforSarah.blogspot.com.


"Have you ever heard of the song written by Tim McGraw; "Live Like You Were Dying?" Honestly, it's gone thru my mind more than once. A couple of years ago I heard it on the radio, at first the lyrics bothered me, the song hit to close to my heart. I'd push the lyrics out of my mind. After a while they began to pierce my heart. Was I living like I was dying? Doing the things that I truly desired to do? My Oncologist has told me that I was "terminal", and not"going" to get better... I of course disagree. It really got me down one day so I called my Daddy to talk about it. he said; "Sarah, aren't we all terminal? We don't know how much time we have on this earth...life can change in an instant for anyone. Live each day." His words rang true in my soul."



"Yesterday, I had a rough day...Today I'm grateful for second chances. I'm grateful the sun came up, and we had blue skies. I'm grateful that I woke up. I'm grateful I could talk to an old friend. I'm grateful my kids could play with there friends. I'm grateful I could go on a drive. I'm grateful my kids were so happy. I'm grateful we weeded the garden together. I'm grateful for the sunshine on my back. I'm grateful for little kisses and hugs. I'm grateful for my better half. I'm grateful I could sit and be still. I'm grateful I could talk to my sister, I love her. I'm grateful I could use my body. I'm grateful for my green shake. I'm grateful for my health. I'm grateful for my voice. I'm grateful for this journey and experiences life is giving me. I'm grateful for the time I've been given. I'm grateful for second chances."

Please consider running Sarah's 5K or donating through her blog. "Donations will be used to help pay the mountain of medical bills, a necessary evil to fight this cancer and win," says her little brother, who spearheads the fundraising efforts.

A Little Health...Five Exercises for Mom Butt

A friend of mine recently posted "I will never have a mom butt!" as she headed off to work out.



I second that motion, and as a trainer, here are five of the best exercises to keep your hiney high.


1. Lunges: Do three sets of twelve reps on each side. Ideal form: knee over ankle in front, taking a large step with the back leg, at a 90 degree angle. Both your back hip and front hamstring should burn. Lunge on your stairs, off a stair or up and down hallways.


2. Squats. Do two minutes of slow single reps. Ideal form: feet hip width apart, knees over ankle. Sit your cute fanny way back; press back up through your hamstrings. Watch that the knees don't come forward.

3. Squat jumps: do the above, jumping up as if you were doing a lay up. Safely land on the balls of the feet and onto the heels. Three sets of ten, mom!

4. Hip raises: Three sets of ten *oh so great* reps. Feet hip width apart, lift your hips up to knee height, squeezing your butt. The reps slow and enjoy the burn.


5. Walk hills on the treadmill, in your neighborhood or hike it. Use full-footed steps, and rely on the backs of your legs (hammies) just as much as you do your quads.

Do these exercises work? You bet they do, ladies!

A Little Food...How to Pick Produce

Ever picked a huge, shiny, Snow White killer apple, only to have it taste like styrofoam? I love flavorful fruits and veggies, and have spent the last ten years of my grocery life trying to learn to pick succulent fruit. Not only are fruits and veggies healthy for us, but when they taste great to boot, our perspective changes. We relish the food, we dine instead of eat, and healthy eating regains its pleaure. Here are some tips to get great produce:

Oranges- This is the one I can say I actually get right most of the time. Always pick the heavy orange; weight=juice=sweet goodness. Smoother skins tend to be sweeter. Weight them in comparison to one another in your hand.

Melons-Look for little Frankenstein-like criss cross marks on the fruit. This tells you bees have been at it, and the fruit is sweeter. Smell the navel of a canteloupe; if it smells overripe, then it is.

Pineapple-Pull the top leaves. If they come right out, it may be too ripe. If it has a little resistance but still comes out, it is probably ready. If it smells very pineappley, this is a sign that it may be great but must be eaten by the next day.

Asparagus- Look for tops that are not bent over. If the tops are bowing, the stalk is dried out.

Peaches- They can smell good but still be grainy on the inside. Usually fruit is sold in batches, so ask the grocer if you can sample one, and if it's good, then usually the rest are too.

Fruit in season tastes bushels better that the chemically ripened varieties off-season. I give myself permission to gorge on melons, peaches, berries and asparagus when they are naturally ripened.

A Little Health... Personal Music Players and Hearing Loss

How many of you received new iPods or MP3 players for the holidays? How many of you use these on a daily basis? Ever wonder if your listening habits affect your hearing? Read on. Here are a few excerpts taken from Noise and Hearing Loss: A Review by Eileen Daniel, DEd.

The National Institute of Occupational Safety and Health (NIOSH) reports that approximately 30 million Americans are exposed to daily noise levels that will likely lead to hearing loss.

NIOSH defines hazardous noise as sound that exceeds 85 dB (decibels) over a typical 8 hour day.

Listeners using portable music players can expose themselves to the same level of loudness in 15 minutes of music at 100 dB that an industrial worker gets in an 8-hour day at 85 dB.

In a study of over 700 teens (who were typically exposed to sounds exceeding 87 dB), approximately 60% did not consider the noise to be too loud. Of those individuals who did not perceive the music as too loud, 71% suffered from tinnitus and 11% had hearing loss following attendance at a music event.

How often are you or your family plugged into your iPods and MP3 players? How loud have you cranked up the volume? Here is the simple truth: 1 in 5 teenagers have hearing loss due to personal music players. This number rose from 1 in 8 teens in 2006. Audiologists joke that they call iPods "job security". We are about to have a generation who has more hearing loss than their parents or grandparents.

You can buy ear buds that limit volume to 85 dB. iPod does have customized earbuds - the better the fit on your buds, the more outside noise it blocks out and the less dB you need to hear your favorite tunes. You can also program your iPods to not go over 85 dB. FYI: halfway on your iPod volume control is 90 dB. Turn that volume a little to the left and give your ears a break.

Listen To Your Buds is an educational site for kids to learn more about listening safety.

Here is a rap for teens called Turn It To The Left. Research has proven that if children and teens are educated about hearing loss, they will take more care to prevent it.

For adults, a quick hearing assessement quiz at BetterHearing.org. This can help you determine if it would be a good idea to call an audiologist for a hearing screening. By the way, most audiologists will do a basic hearing screening for free.

A Little Health....(Green) Smoothies

I had heard about green smoothies before...

and a long time ago I actually made one with all sorts of vegetables - one that Dr. Oz had recommended on Oprah - he said he drank it every day!!!  It was barely tolerable and I found myself pretending I was enjoying it while stifling a few gags.  I did not make one again...

UNTIL TODAY!
And today, I enjoyed sweet success.  I decided to start very simply.  After some chatter with friends on facebook, I just made a simple smoothie in my blender with these ingredients:

1 cup or so of Orange Juice (the best juice, so I hear, to cover the taste of spinach)
a large spoonful of lowfat Vanilla Yogurt
a helping of frozen blueberries
1 banana (essential- again from what I've heard- to cover up the taste of the greens and make the drink taste smooth)
2 large handfuls of spinach

I made a smoothie that would taste good without greens and added a few handfuls of spinach.  No big deal.  I don't have a fancy blender and I didn't have fancy ingredients.  It tasted delicious!  I honestly could not taste the spinach at all.  It was amazing! The berries camoflauged the green color; my kids didn't even hesitate to gulp it down.  I felt so virtuous that at 8 am this morning, my children had already consumed raw spinach!  I feel like I scored at least one mom point today.

The berries give the spinach smoothie more of a brownish hue than a green hue.  Works for my kids - works for me! 

I have plans to experiment with other fruits (apricots, pineapple, apples, strawberries, papaya) and eventually with other veggies and greens (like Kale or Collard or Beet Greens).  Other additions or substitutions could be protein powder, flaxseed, almonds or almond milk, coconut milk... the possibilities seem endless.  Slowly though, don't want to rock the boat of my kids (or myself) actually drinking the stuff!

Another tip:  I read on another blog that you can freeze the big bags of Costco spinach in the bag it comes in, and the chunks break off easily and painlessly. 

This youtube video is inspiring.  maybe one day I'll get a sweet blender and make one of these bad boys:




Do you make green smoothies?  What are your favorite recipes?  I am all ears...

A Little Health... Is It an Ear Infection?

Clinics has been busy lately. We are bombarded with "I think my kid has an ear infection." I know it is a question that plagues us as moms. How am I supposed to know when my child has an ear infection?? Hopefully I can help sort a few things out and give you a better idea when you should head to the pediatrician.

An ear infection, or otitis media, is inflammation and infection of the middle ear. The area affected is between the tympanic membrane (end of the outer ear) and the inner ear, including a duct called the eustachian tube.
Young children are especially susceptible to ear infections due to shorter eustachian tubes which lie at a more horizontal angle than an adult ear. Other risk factors may include second hand smoke exposure, daycare, pacifier use. Although no risk factors are 100%. It often seems that some kids will get dozens of ear infections, while others never do.
On most occasions, an ear infection follows or accompanies a cold, which can include cough, congestion, runny nose, and low grade fevers (less than 100.4°F). If a child has a bacterial ear infection, they will have a few classic symptoms, which include "earache" and fever of 102°F or more.

I know what you are thinking..."How can I tell if my 6 month old...2 year old...whatever month/year old...has an ear ache?" The best indicators are not sleeping and incosolability. You know those nights when you end up sleeping in a chair? That, accompanied with fever are your best bets that your child has an ear infection. When those things occur together, it's time to head to the pediatrician for some antibiotics.

Good luck and here's to hoping you stay ear infection free this winter!!

A Little...Halloween Health Tips

Fall is here and Halloween is just around the corner! And so the Holiday Season begins. It has been reported that the average American gains 7-12 pounds between Halloween and New Year's. Hopefully these tips regarding Halloween will get you started on the right foot so you keep the weight gain to a minimum.

1. Keep your goals firmly planted in your mind.
It's okay to have a few sweets from your child's stash (we all know that's where you get it). Just remember your health goals and consume in moderation.

2. Keep an eye on serving sizes and portions.
Any food (even not so healthy ones) can be worked into your diet. Again it's about moderation. Think about portions and serving sizes and stay within your goals.

3. Make a plan.
If you are like me, you grab a treat or two every time you walk past the bowl. This can add up to hundreds of calories before you know it. Plan ahead and count a few treats into your diet ahead of time. Count them out in advance and place them in a separate bowl or dish. Then put the big bowl of candy out of sight. This will keep you from feeling deprived and still allow you to stay on track towards your goals.

4. Avoid the "all-or-nothing" mentality.
Let's face it, no one's perfect. We all have "binge" days. Don't get the "I already blew it" mentality. Just start fresh the next day and add an extra workout to compensate for your candy binge.

5. What is in YOUR candy bowl?
While my husband prefers to give out the candy that we love to eat, I prefer to buy the stuff I don't like. That way if there are leftovers, I am not likely to overindulge. You can also consider healthier or lower calorie options such as dried fruits, nuts, raisins, cheese and cracker packets, popcorn, fruit roll-ups, marshmallows, or gummy bears. You could even go so far as to choose non-food alternatives such as miniature toys, glow-in-the-dark necklaces, and other fun goodies.

Good luck! And, Happy Halloween!!

Halloween Health: When You Feel Like a Witch

"Ugh! How can I get rid of those angry mom lines in between my eyes?!" a friend asked me. Well... it's the angry bit, that if changed, will not only take years off of our faces but will add years of joy with our families and friends. Our husbands will want to come home at night- and they'll bring flowers. Our children will want will trust us when we're nice. Living in our own skin will be more joyful.

Here are five tips to bag the hag and become someone others (and ourselves) want to be around:

1. Positive speech makes you younger. Socrates suggested we mindfully speak by answering these three questions: Is it true? Is it kind? Is it helpful? To find out what percentage of the words you say are uplifting, go one full day with no complaining, put-downs, belittlement, mean-spirited jokes, dredging up of past wrongs or slights, or ranting- even towards yourself. Surprise your family by reacting peacefully when you normally lose it. They will love you for it. You will love you for it!

2. Caring for others makes the witch go away. Never suppress an urge to serve someone or say something complimentary; in fact, say something sincerely to three people within one hour of reading this. Mark Twain said "I can live two months on a good compliment." I am still beaming over a compliment someone gave me on my handwriting eight years ago! You may be the only person who sees the need of another; when you are given that insight, do what you can to fill that need as soon as you can. It will change more than one life- especially your own. Do you know of a need right now? Make plans this instant.

3. Breathing deeply will give you a peaceful face, increase your physical energy and keep your foot out of your mouth. Here is a breathing practice to do right now: place your hands on your belly; breathe deeply into your stomach, feeling your stomach push forward into your hands. Exhale longer than your inhale. Breathing into your stomach, as opposed to breathing up in your chest and shoulders, delivers the maximum amount of oxygen to your bloodstream. This means that O2 gets to your brain, causing your to think clearly and to stay logical. It causes a relaxation response in your body. It helps maintain tall posture and will make you more energetic.

4. Staying physically active will keep the nag, hag and meanie mom away. Burning off steam and calories, especially through walking, will make you clear-headed. Small annoyances will fade into the background. You'll become more affectionate. Do physical tasks, exercise or work, that will turn you into a kitten. For me, spin, boxing and Zumba beat the monster out of me and I'm ready to face my life like an adult. Tonight: go break a sweat to break the negativity habit!

5. Surround yourself with people you admire. You know- the mom who doesn't yank her kids' arm, your neighbor who never bad mouths her husband, the friend who makes you feel loved and special. Being around those folks changes our "normal" and we by association see it as possible that we can be like them. And they want to be like us! You are wonderful! Goal: spend time with one person this week whom you look up to.

Not only do these simple tips make us more enjoyable to be around, but they give us self-respect. I don't like myself when I'm out of control, mean or cold. It doesn't have to be that way, and each day is a gift- start over as many times as you need. It will come. We can put that witch's hat away!

A Little... Cold

So I caught my first fall cold. For the first time in my life, I have diligently taken care of myself throughout this cold. I know that sounds silly, but it is true. I think I am usually in such denial about my cold that I make it 10x worse by pretending that I am almost better, or that it isn't as bad as it feels, and therefore avoiding taking medication or doing things that would help me feel somewhat better along the way.

So I am here on the mend from this cold, to tell you what products I have decided are "a little great" worthy to help battle cold and flu season... and I want to hear what your favorite products are. We all need a little help here, until some genius who I will worship forever figures out how to cure the cold (a girl can hope, can't she?)


Bear with me, some of these might be really obvious, but some of them might surprise you. I also want your nominations for GOLD STAR "a little great" worthy cold and flu products! Please leave a comment!  Also, I did not take all these products at the same time... obviously use these products responsibly!


Gold star product #1... RICOLA ORIGINAL NATURAL HERB COUGH DROPS

Okay these are BRAND NEW to me! I have always hated cough drops - Hall's cough drops are always too strong for me and make me tear up and gag... I can't stand them for long. I was in a conference and coughing my brains out and a nice lady next to me offered me a cough drop. I was wary at first, but desperate due to my location. She gave me a Ricola Herb Drop - sounds gross right? WRONG! Totally good, not too strong, worked perfectly (I stopped coughing) and natural to boot! I bought a bag of them as soon as I got out of the conference.  Score!

Gold star product #2... Sinus Rinse or Neti Pot

This may be new to you - if you have not tried a neti pot or a sinus rinse product, I highly recommend! Don't freak out on me, this totally works!

here is a neti pot

I own this one (they do the same thing)

Basically you are "washing" your sinuses with a mild saline rinse (just add one of the saline packets to warm water and go!)  This has worked wonders for me in cleaning out gunk from my nose, and even more importantly, in preventing sinus infections from developing.  It always helps me feel better to do it a couple times a day when I have a cold.  The first time you try it may be a bit weird, but just remember to keep your mouth open and breathe normally.  You can also do a little "sniff" after you finish with each side as this will help the back of your sinuses also get the rinse.  Trust me on this, if you haven't tried washing your sinuses yet, it just may save you this winter!

Gold Star Product #3... Mucinex DM

This stuff helped me stop coughing like a maniac at night when I no longer needed something as strong as Nyquil (see below) but would wake up with spastic dry coughing bouts.  This also helped when I had to be at work but didn't want to hack all day long.  I am new to Mucinex, and I likey.

Gold star product #4... NYQUIL





I would like to give this rockin' concoction its due praise. Can I get a HOLLA for nyquil? Seriously, this stuff makes it so I can actually get REST when I am too stuffy to breathe in a prone position, and when I am coughing my brains out it brings sweet relief. Bless the Nyquil inventors. I like to take the gelcaps because the liquid stuff tastes NASTY!

Gold star product #5... SUDAFED

Okay I know you all know about Sudafed (and Nyquil), I am just saying that this is a list of things to have on hand ALL WINTER LONG so you can take care of yourself! Make sure you space out buying this stuff otherwise you will get busted for trying to make a meth lab or something.

Gold Star Product #6... Warm Mist Humidifier

I always remember to give my kids their humidifier when they have colds but tend to forget to whip this baby out for myself... and whenever I do, I am so glad I did!  Helps so much with breathing comfortably at night and not waking up with above mentioned hacking cough of death.


Gold Star Product #7... Super Vitamins and Herbs

It always makes me feel better when I am sick to take a super dose every day of something that is supposed to be helpful in battling a cold... like Airborne, or a Super Duper Vitamin C packet, or echinacea, or zinc, or all of the above!  I also love me some Orange Juice and TONS OF WATER.  Sometimes herbal tea feels so soothing too and just hits the spot.


So there is my gold star list for now.  Please make a comment and tell me (us) what you LOVE to use to battle colds and flu.  We could all use a little help!
One last thought... I was thinking about how when I was pregnant and had a cold I couldn't take much of ANYTHING really to help me out (plus I was even paranoid to take what they told me I could for fear I would somehow damage my baby!)  What products or tricks did you or do you use when pregnant?


I can't wait to read your tips and hope mine were somewhat helpful!

A Little Health...Flu Shots

With the fall-like weather on it's way, flu season will be upon us before we know it. Unfortunately, I don't think we will get lucky and have another mild flu season like last year. So, it's best to be prepared, by getting vaccinated!!
Flu guidelines are simple this year...GET VACCINATED!! Unlike the confusion of last year with multiple flu vaccinations, restrictions, and shortages...this year is straightforward. Everyone should be vaccinated. And, to make it even simpler, the expected seasonal flu strains and the H1N1 flu strain have been combined into ONE vaccination!! That means just one flu shot for most people this fall (there are special considerations for children under 9 so be sure to check with your child's pediatrician).
Of course getting vaccinated is a personal choice. However, I would encourage everyone to be a "Flu Fighter", because you aren't just protecting yourself...you are protecting the community as a whole.

A Little Health...Pink Eye

I work in pediatrics. Besides the continuous chief complaint of "I think I have strep", we get a lot of "I think my child has pink eye." So I thought I would share a little pearl of wisdom on how to determine if your child needs treatment with antibiotics drops. Hopefully this will save you an unnecessary trip to the pediatricians office.

If your child awakes in the morning with goopy eyes, but his/her eyes are clear or have only clear drainage the rest of the day...it is viral. We take a "Watch and See" approach and will not prescribe anything.
If your child awakes in the morning with goopy eyes, and his/her eyes continue to have yellowish-green goopy drainage throughout the day...it is bacterial. We will prescribe antibiotic drops.
Here's to hoping nobody in your family gets pink eye this fall. But if you do, now you know how to treat it.

A Little Fitness...Fit Like a Child

“Adults are always asking little kids what they want to be when they grow up because they're looking for ideas” -Paula Poundstone

Children have what we want- they are fit, energetic, happy, and full of life. What can children teach us about being healthier and stronger?

1. Children run. The minute they're done crawling they're zipping around, jumping and skipping, as any ragged mom can attest. We need spring in our step, a quick pace and to be light on our toes.
2. They stop eating when full.
3. They eat small frequent meals.
4. They drink often.
5. Because of their hydration and mini-meals, they go potty frequently. We should do the same- this cleans out our system, expels toxin build-up, and keeps us light and in good humor.
6. They will especially eat food they prepare on their own- try new recipes.
7. They like to eat outside, and they eat heartily, with passion. Enjoy your food!
8. Kids get 8-10 hours of sleep. Adults need the same for peak performance.
9. They play with others well. Surround yourself with other happy, healthy people.
10. They are happy, rarely negative or harboring grudges. Let it go.
11. They find joy in doing new tasks with their bodies; they are not ashamed they don't know how to do something already. Translate: try the Zumba, yoga, rock climbing or speed skating class you've been dreaming of.
13.Children are limber. This gives them their speed and grace.
14.They love being outside- connect with nature, even in your backyard.

Once a neighbor told me she watched my two year eat an apple. My little girl relished in the fruit, and with her squirrel-like little paws ate the whole darn thing, core and all. My friend (over 50 years old) then went out and did the same, trying to appreciate and experience the apple like a child. It took my neighbor appreciating my child to open my eyes to the possibility that I could learn as much, if not more, from my children than they learn from me. Result? I'm a happier, healthier, younger mommy.

A Little Healthy... Green Smooties

http://greensmoothies.ning.com/

My wrinkles have dramatically decreased. My sugar cravings have dropped off. I eat less calories, and get my daily iron, calcium and foliate intake naturally. The intestines are doing great. I am sick less. Magic? No. Green smoothie? Yes!

What is a green smoothie? It’s the tastiest way ever to introduce the amounts of greens our bodies need in the most digestible way possible. Results of increasing greens to 30-50 of my diet: literally, the wrinkles on my face have been fading, my energy has increased, my sweet binges are way less. My children love these too!

Preparation Principles: These are traditional smoothies with greens mixed in. If you hate pulp, get a great blender or decide that you hate puckery cellulite and wrinkles more than pulp, and make these smoothies daily!

Take a large handful of any green, add a large glass of water or vanilla soy milk and blend. Then add a cup or so of frozen blueberries and a banana- the older the better. I love using my frozen brown ones. The colder the smoothie the better. For children, give them cool names like "the green banana."

Some combos:
Spinach and blueberries (my favorite)
Spinach, strawberries and banana
Spinach, soymilk, orange juice and raspberries
Spinach and strawberry protein powder (I like Muscle Milk Light)
Red leaf lettuce with mangoes and a splash of lemon juice
*Google “green smoothie” and you’ll get dozens of recipes!

Spinach and red leaf lettuce blend instantly with almost no pulp. Kale and endive are tasty too, but have more bits. More fruit makes it more sweet, and be brave! The first time you’ll be shocked by the color… and then be shocked by how your body craves color! High-power blenders are nice because they liquify the drink, but I used a cheap blender for a full year and still had great results.

You can even watch a YouTube video about how to make one...

 

A Little Health... Super Foods

I'm a firm believer of "moderation in everything". I try to make healthy choices when eating, as well as eat a well balanced diet. Which means, I indulge in the "good stuff" too. The following is 10 "super foods" that will help you achieve your healthy eating goals. They are packed with nutrients and will help you live longer.

1. Low Fat or Fat-Free Plain Yogurt. Yogurt has a higher concentration of calcium than other dairy products and contains a lot of other important nutrients including protein and potassium. Yogurt also has probiotics, which help your gut maintain a healthy balance of bacteria. I like to eat my yogurt with some fresh fruit for a healthy mid morning snack.

2. Eggs. Eggs contain 12 vitamins and minerals and are a great source of protein. And studies have shown that if you eat eggs for breakfast, you'll eat fewer calories during the day. My favorite way to eat them is scrambled.

3. Nuts. Nuts are packed with protein, heart-healthy fats, fiber, and antioxidants. They key with nuts is in portion control. Mixing nuts into a salad is an easy and tasty way to get your recommended servings.

4. Kiwis. Kiwis are one of the most nutritionally dense fruits. Just one large kiwi can supply your daily requirement for vitamin C. Additionally, it is packed full of antioxidants and is a good source of potassium and fiber. Kiwis are great on their own or as part of tasty dessert. Yum!

5. Quinoa. Quinoa is a lesser known whole grain, but one of the best you can eat, because of it's high protein, fiber, and iron content. Quinoa can be cooked just like rice and served with vegetables. I've actually never had it, but plan to add it to next week's menu.

6. Beans. Beans are great for your heart, because they are loaded with insoluble and soluble fiber. Insoluble fiber helps lower your cholesterol and soluble fiber fills you up. Try my favorite beans, edamame (soy beans). You can get them at Costco in the freezer section.

7. Salmon. Salmon is packed full of omega-3 fatty acids, which help protect your heart. Salmon is low in calories and packed with protein and iron. Recommendations suggest ingesting fatty fish twice weekly. I also buy my salmon at costco. When I get home, I cut it into small fillets and freeze it. Then, when we want salmon, I just pop it out of the freezer and we are ready to cook.

8. Broccoli. Broccoli is a rich source of vitamins, A, C, and K. And as everybody knows, broccoli is packed with fiber. I'm all about easy meals, so when it comes to broccoli I get the Steam Fresh packs. In 5 minutes or less I have deliciously steamed broccoli to serve with any meal.

9. Sweet potatoes. Sweet potatoes are the leaders in vitamin A content. Most people may think only of Thanksgiving when considering sweet potatoes, but I enjoy them year round in a variety of recipes from Jessica Seinfeld's Deceptively Delicious Cookbook.

10. Berries. Berries are packed with antioxidants, water and fiber, and have the added benefit of being low in calories. Blueberries lead the pack, but any berry will provide positivce health benefits. 

Happy and Healthy Eating!