Healthy Nutrition Hints and more….

Let’s face it moms are busy and never seem to have time for regimented exercise programs. With the amount of things we do on a daily basis who has time? Fortunately, there are a variety of exercise solutions that will keep you not only in shape but motivated as well, in spite of your crazy schedule.

Below are some exercise tips for busy moms:

• Stick to a schedule - it is very easy to occupy your time with the many daily responsibilities you have and leave exercise out but scheduling will make it easier. The workout can be at a gym or at home, but the most important thing to remember is to schedule time for it or you will not exercise.

• Make the time - this goes hand in hand with the scheduling part. It exercise is important to you, than make it a priority. This may mean getting up 30 to 60 minutes earlier in the morning to stretch or perhaps taking a brisk walk in the morning. This will start your day and motivate you to continue doing it on a daily basis.

• Don’t puts limits on yourself - If you don’t have the time or money to go to a gym, develop an exercise routine at home. It is easy to do with an exercise mat, an exercise ball and perhaps a few free weights. Those are the only items needed to tone and shape your body.

• Combine your workouts - combining multiple exercises together will save you time and burn off more calories. This can be accomplished by taking a step class at the local gym or riding your bike or swimming laps in your pool.

• Seek a support system - Self motivation is not easy for some people so finding a friend to join you in your exercise routine will make it easier for your to stick to your schedule. Finding someone to keep you accountable for your exercise time helps as well.

• Involve your children - Many moms use the excuse of having children and therefore not having time to exercise. Why not involve them in your exercise routine? There are a variety of activities you can do as a family to keep you all in shape. Riding bikes together, spending the day at the pool or beach or simply taking daily walks will stress the importance of regular exercise. Remember, children will learn by example, set a good one and start implementing an exercise routine in your life today.

Until next time,

Dr. Daisy

What makes olive oil healthy and wholesome? Olive oil is considered a monounsaturated fatty acid. When compared to the heart clogging saturated fatty acids found in butter and polyunsaturated fatty acids found in vegetable oil, monounsaturated fatty acids actually ward off heart disease. Olive oil also contains oleic acid which is perhaps the most healthful fatty acid for humans.

Researchers have found that people who consume a ‘Mediterranean diet’ have a lowered risk of heart attacks and strokes. This is due to the high amount of olive oil used in the meals. One study found that the blood of men who ate olive oil-based food for three weeks was less likely to clot following a fatty meal when compared with the blood of men who consumed mainly sunflower or canola oil based diets.

Populations that use olive oil as their primary fat source also enjoy lower levels of total cholesterol and LDL (bad) cholesterol. A Greek study published demonstrated that a diet rich in olive oil also reduced the incidents of rheumatoid arthritis. Researchers studied 188 control subjects without rheumatoid arthritis and 145 patients with rheumatoid arthritis. The study revealed that those who ate the least amount of olive oil were 2.5 times more likely to develop rheumatoid arthritis than those who ate the higher amounts of olive oil. (American Journal Clinical Nutrition)

Olive oil is also beneficial to your mind and skin. Olive oil may prevent dementia. A study found that a diet rich in monounsaturated fatty acids, which was primarily supplied by olive oil, prevented memory loss. The more the olive oil rich foods were consumed the greater was the protection from cognitive decline. It has also been proven to be an effective skin toner. Olive oil is a potent moisturizer. Olive oil is also loaded with antioxidant chemicals, which may also protect the skin from aging.

When choosing olive oil, which is best? The extra-virgin variety is the best to choose. Extra-virgin olive oil is made from the crop’s first pressing and maintains acid levels below 1%. It is much tastier than the other varieties and is the most heart-healthy type. You should also select the ‘cold pressed’ varieties. Oils that are manufactured without heat retain more nutrients than those exposed to heat. Finally be sure to look for oils made from organically grown olives. Pesticides used in many of the olive crops may be carcinogenic.

It is wise to store olive oil in colored-glass containers and in a dark cabinet. Storing olive oil in open or warm areas, like above the stove, will trigger a chemical reaction that can spoil the oil and produce disease-causing free radicals. If you do not plan to use olive oil often it is best to purchase small bottles to prevent spoiling.

To maximize the benefits of olive oil in your diet it is best to use it in place of butter or lard. Use one-third less olive oil than the amount of hard lipids or fats called for by the recipes. Watch your health improve along with your mind and skin.

Until next time,

Dr. Daisy

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.

We’ve read and heard about it from the FDA about fish being dangerous for pregnant women, women of childbearing age who may become pregnant and nursing mothers.  But how true is this?

Nutritionists have professed for many years that fish consumption is good.  They rave about the reduction of risk of disease, assisting in weight loss, preventing obesity, and that ultimately consuming fish would extend our lives.  So who do we believe, the FDA or nutritionists?  It seems that both the FDA and nutritionists are correct and I have outlined some of the information below to make it easier to understand.

Fish Facts

According to the FDA, the fish they are targeting as dangerous are shark, swordfish, king mackerel and tilefish.  All of these fish contain dangerous levels of an extremely destructive form of mercury called methyl mercury.  This heavy metal attacks the nervous system of a growing fetus, resulting in brain damage and learning disabilities.  This metal is also linked with seizure disorders, cerebral palsy, deafness and blindness.

The FDA suggests that at-risk women avoid eating large quantities of these predatory fish which may contain high levels of methyl mercury instead choose ocean species or farm raised varieties.  The FDA also released a report indicating that pregnant and nursing women may safely eat 12 ounces of cooked fish per week.  Sorry, sushi is not an option.

Connection between mother and child

A mother’s prenatal diet is extremely important to the health of your unborn child.  A study was performed in New Zealand on 237 six and seven year children, which focused on the mother’s  prenatal diets which included large amounts of contaminated fish.  The study revealed all children scored low on cognitive function tests.

Should women who are not pregnant and men watch their fish intake?

Although the warnings were directed to women who were pregnant or within child bearing years, many experts believe that contaminated fish may affect people of all ages.

Mercury occurs naturally in the the environment, however pollution is the blame for the contamination.  Government studies show that fossil fuel power plants generate large levels of mercury emissions.  Mercury in its natural, relatively safe form enters the air and falls into the ocean, lakes and streams.  In some instances, mercury in polluted soil is washed into waterways.  Once in the water, mercury interacts with microscopic sea life and undergoes biological reactions that change in into the deadly methyl variety.

Should we avoid fish altogether?

Of course not! The best health choice is not to avoid fish but to choose wisely.

Try to avoid fish that are caught in polluted waters.  Avoid bottom-feeders which are at a greater risk of heavy metal contamination.  Bottom-feeders include tuna, catfish (unfarmed variety), shark, whale, swordfish, king mackerel, tilefish and monkfish.  Avoid large consumption of raw seafood.  Sushi and other raw seafood are generally safe and healthy but there still is a greater health concern when compared to cooked fish.  Stay away from unfresh fish.  The longer fish sits out, after it is caught, the greater its chances of being contaminated with bacteria, which can provoke food poisoning.  Always ask a salesperson to hold out the fish before purchasing it.  Fresh fish has a slight salty odor, a contaminated fish will have a distinct odor that will actually make you turn your head away.  Avoid those fish and ask for a fresher catch.

Health Benefits

The health benefits can be placed in two categories:

1. fish is a lower-fat, lower-calorie source of protein than meat
2. Seafood has an abundance of omega-3 fatty acids, which have been shown to reduce diseases and reduce inflammation

It is wise to either consume fish that is cooked or has not been contaminated.  Seafood is a great source of vitamins, but avoid the types discussed if pregnant, of child-bearing years or nursing.  It is best to be safe and not have to worry about the consequences at a later date.

Until next time,

Dr. Daisy

Garlic has an intriguing history as well as a wonderful flavor.  In the past, this pungent herb was used to treat numerous ailments from hangovers to typhoid; and of course let’s not forget the occasional vampire.  Garlic however, attracted much attention in the early 1980’s when it was linked to the ‘French Paradox’.  The ‘French Paradox’ includes the consumption of garlic, olive oil and wine - a more relaxed approach to eating.  It seems that many Europeans who consume diets high in fat and animal protein also enjoy low levels of heart disease.

Studies have shown that the consumption of garlic may lower high blood pressure.  It appears that garlic may ‘thin’ the blood for a short time, which will reduce the risk of clotting.  Blood thinning is not always good, but with many individuals’ blood, due to diet and lifestyle factors, prone toward clotting, may lead to cardiovascular conditions such as atherosclerosis, thrombosis and stroke.

Many studies have shown that garlic may:

• reduce cholesterol levels
• decrease LDL (bad cholesterol), yet improve HDL (good cholesterol) levels
• retard the body’s cholesterol making process and excrete fat
• prevent atherosclerosis ( plaque that builds up on the walls of the arteries that cause cardiovascular disease)
• be effective in fighting colds, infections - because garlic is a natural antibiotic
• help prevent high metal toxicity such as lead poisoning

Although garlic contains low amounts of antioxidants such as Vitamin A and Vitamin C, selenium and carotene, many researchers believe that the component allicin is responsible for most of garlic’s health boosting properties.  It apparently is also responsible for the herb’s distinctive smell and profound taste.

Many ask how much garlic is enough?  Generally recommended preventative doses for garlic are a half to two cloves, 4 to 7 days per week for men and post menopausal women.  You can swallow the whole cloves or use theem in cooking.  The usual dose for garlic capsules is 300 to 900 milligrams per day.  Capsules are just as effective as the ‘real’ garlic.  But they are only effective if they contain alliin, allicin or allicin’s active daughter compounds. Garlic tends to ’stay’ with people for varying amounts of time.  They dissolve in your intestines and garlic capsules usually don’t produce the side effects that the herb intself may produce.  One of the advantages of taking the capsules is the elimination of the ’smell’ that lingers when eating or consuming the natural herb.

Although many health-care professionals proclaim garlic free of any side effects, due to its anti-clotting properties, it is wise to take caution if you have an increased tendency toward bleeding or any other medical conditions.   If you have a bleeding disorder, which include hemophilia, avoid large doses of garlic.  If you suffer from migraines, you may limit your intake of garlic as well.  Garlic may have a vasodilatory effect that some believe could prompt a migraine attack.

Enjoy your garlic it is a wonderful herb, but take caution with the intake amount if you suffer from any of the conditons mentioned.

Heart-Smart Salad Dressing

2/3 parts cold-pressed olive oil, walnut oil or flaxseed oil

1/6 part red wine or balsamic vinegar

1/6 part organic lemon or lime juice

dash of black pepper

dash powdered mustard

3 slightly crushed garlic cloves

Mix and let stand for at least 2 hours.  Remove the cloves or eat them and enjoy.  May be also used as a marinade.  This is very potent, so a little will go a long way.

Until next time,

Dr. Daisy

This a question that is always brought up when deciding between organic and regular store bought produce and food in general.  The questions are based around the unnatural ingredients and the way our food is produced.  The use of pesticides, antibiotics and growth hormones makes people leary and start to question and with good reason.  Many of the pesticides and hormones used have been linked to illnesses and unfortunate reactions.  Because of the pesticides more people are purchasing organic products.

Organic products are generally produced without the use of pesticides.

Many of the usual pesticides used are:

• synthetic fertilizers
• sewage sludge fertilizers
• radiation
• bioengineering
• growth hormones injected into animals

Organic products such as meats, poultry, and dairy products are not injected with the growth hormones and the produce is not laden with pesticides.  But because of this, these products tend to be more costly too.

Unfortunately, the cost factor is one to deter many.  Organic food costs 50 to 100 percent more than similar brands in the market today.  Organic foods are certified and inspected and will have the USDA seal on them.  This is a way to distinguish true organic foods in the local markets or supermarkets.

There are ways to purchase produce from your local farmers as well.  But be sure to ask the type of pesticides they use if any.  Some may complain of the cost but it is worth it when it comes to your health.

So is it worth purchasing organic products?  If you are concerned about your health and what your foods may or may not be injected with or what your produce may be laced with, it is wise to look into purchasing organic or from your local farmers.

Until next time,

Dr. Daisy

Let’s face it, many of us are not independently wealthy so working is not an option.  Staying healthy should not be an option either and should not be compromised because of our work schedule.

Today I will concentrate on those that work in front of a computer monitor 8 to 12 hours per day.  Many of the suggestions that I mention can be adapted to any type of work that you do.  The first thing to understand is that you must remember to eat.  No, eating is not an option either.  Because you may work many hours in a fixed position you can not forget to take time out to eat.

The foods you choose should be healthy and some examples are listed below:

• Always have water handy, your body requires water to function properly
• Healthy Snacks such as fruit, crackers, cheese, yogurt, granola

Exercise is important, especially went sitting for long hours.  It is important to keep your body moving.  There are times that we will forget, especially if we are very involved in a project.  In order to remember, use a timer and set it to 30 minutes.  Every 30 to 45 minutes, take time to stretch your body.  Stand up stretch your back, arms and legs.  This will help the circulation in your body as well keep your muscles from tightening which will only create more problems.

Which leads me to ergonomics.  It is very important to have your computer at a certain height as well as the proper chair and wrist pad, etc.  If you work on a desktop, your head should be level with the screen.  You do not want to be lower or higher which will create stress and tension in the neck area.  You also want a chair that will keep you upright and support your lower back.  When sitting remember to keep you bottom all the way to the back of the chair.  Many times we tend to sit midway in the chair and will create stress to our lower backs.  Wrist pads help you have a desktop to keep your wrists level with the keyboard, this will prevent carpal tunnel syndrome and sore wrists.

If using a laptop the same applies.  Find a location that will keep your head level with the screen.  It is difficult to use a wrist pad or support with a laptop but if you find yourself having pain in the wrist area, there are keyboards that can be purchased separately to help aid in this condition.  If working with a laptop, it is convenient to work on your bed or a couch.  It is important to obtain a lapdesk or place your laptop in an area that will still maintain your body in an upright position.  This will prevent sore shoulders and neck and ultimately prevent headaches.

When working for long hours in front of a computer screen it is important to not only take breaks to stretch your limbs but also take mental breaks.  It is important to take mental breaks through out the day.  Relax and try breathing techniques, to relieve stress.  Talk a walk to stretch and relieve any mental buildup.  It is best to work productively when we keep our bodies, mind and overall health in mind.

Remember we have but one body and we need to take care of it.  It is important to be aware of the signs and signals our bodies give us.  Take time to relax and breath.  Nothing is that important to neglect your health.

Until next time,

Dr. Daisy

In a study done at Cooper Aerobics Center in Dallas, researchers determined that being moderately fit can reduce your risk of suffering a stroke.  Moderately fit was defined as one who walks briskly at least 30 minutes a day, 5 days a week.

The ones involved in the research study were asked to take a treadmill test and answered some health surveys.  Based on the results, the individuals were divided into 4 groups and tracked for 18 years to see how many actually suffered from strokes over that time period.  The results showed that 692 strokes occurred in men and 171 women suffered from strokes. ( only a quarter of the study group were women)

These results concluded that men who were in the fit group, that walked at least 5 times per day, had a 40 percent lower risk of stroke than those that were not fit.  The fittest women had a reduction of 43 percent in having strokes as compared to the less fit women.  Even when taking into consideration other risk factors such as smoking, diabetes, high blood pressure and family history, the reduced risks were still consistent.

It was proven that a mere 30 minutes a day could reduce your risk of having a stroke.  If you do not have a tread mill, not to worry, put on your walking shoes and head outside for a walk.  Walk your dog or walk with your kids or spouse.  Enjoy some quality time with your family as you exercise.  A brisk 30 minute walk can prove to be a life saver and the best decision you ever made.

Until next time,

Dr. Daisy

We hear the phrase, ‘going green’, everywhere.  We hear on television, radio and read in the newspaper and magazines, but do we really know what it means?

It is simply another way of saying, ‘environmentally friendly’.  If you recycle or try to conserve energy, you are actually ‘going green’.  It is about saving our natural resources and there are many ways we can contribute.  You do not necessarily have to live on a farm, to be environmentally friendly.  Just making simple changes to your life will benefit you and the environment.

Here are some ways to start ‘going green’:

• recycle - paper, plastics, glass
• use energy efficient light bulbs
• walk more or ride your bike - getting exercise and conserving
• carpooling, or mass transportation such as bus or train
• switching electric off when not in use
• limiting shower time
• purchase from local farmers
• re-use shopping bags or use cloth bags

This is just a start but, every little bit will help the environment.  So, let’s start today - going green.

Until next time,

Dr. Daisy

In this world we live in it is very easy to be addicted to caffeine.  But for women who become pregnant giving up the daily Starbucks treat or diet coke may be a bit difficult.  However, with the research being done, it may be wise for women to for go their daily caffeine fix, while pregnant.

A recent study published in the American Journal of Obstetrics & Gynecology found that increasing the dosage of your daily intake of caffeine while pregnant increased the risk of miscarriage.  This study was conducted among San Francisco and South San Francisco pregnant members of a Medical Care facility.  The study was performed from October 1996 through October 1998.

The study concluded that 172 women miscarried (16%), 264 women (25%) reported no caffeine consumption,  635 women (60%) reported consuming at least 200mg of caffeine daily and 164 women (15%) reported consuming over 200mg or more of caffeine on a daily basis.

The researchers concluded that high consumptions of caffeine while pregnant will increase the risk of miscarriage.  Although it may be difficult to stop consuming caffeine while pregnant it is wise to do so.  You can reduce your risk of miscarriage and maintain your health at the same time.  It is prudent to stop or reduce your intake during pregnancy.

Until next time,

Dr. Daisy