I love my sleep.  But I also love being awake.  It's a constant balancing act between my yin (sleep) and yang (awake) energy.  I have been blessed, and just as equally cursed, with getting a second wind between 8:00 and 10:00 PM.  What I love about this is it allows me to get a lot done and the creative side of my brain shifts into high gear.  Which is really nice because creativity has never been my strong suit. 

But I've learned the hard way that the "feel good feeling" of being super productive from a hard night's work is short lived.  The next day I'm irritable, unfocused and sometimes a little anxious.  Anxiety, which I talked about in my last blog post, is fueled by burning the candle at both ends. That alone should be a good enough reason for me to get my zzz's.

What are the risks associated with being sleep deprived?  According to Harvard Medical School, there are both short and long term consequences.  Short term, lack of adequate sleep can affect:

• Judgement
• Mood
• Ability to Learn and Retain Information
• Increased Risks of Accident and Injury

Long Term:

• Obesity
• Diabetes
• Cardiovascular Disease
• Mortality

We live in a society that values productivity.  We're busy - all the time.  And while I know it seems counterintuitive, making sure you get at least eight hours of sleep a night preferably between the hours of 10:00 PM and 6:00 AM, will actually make you more efficient.  Which means you'll get just as much done in much less time.  Health is not a destination.  It's a vehicle that transports you to all the wonderful places you want to go.  Just try to make sure your travel time is between the hours of 6:00 AM and 10:00 PM!

I was 19 when I had my first anxiety attack.  I had no idea what it was.  The sense of overwhelming panic was so strong I couldn't breathe.  It would swoop down on me unbidden, and there was no specific time or place.  I started to understand how people could become agoraphobic and not want to leave their homes - the place they truly felt safe.

In retrospect, I know now that stress heaped upon stress heaped upon even more stress is fertile ground for anxiety and panic attacks.  

Aside from the physical symptoms of shortness of breath, feeling dizzy or feeling like a heavy weight is pressing on your chest, you may also start asking yourself questions that start with "what if?"  What if I lose my job?  What if my kids are doing drugs?  What if I can't pay my bills this month?  What if I'm late for my appointment?

So what can you do?  There are a number of nature-based options, and I've used most of them.  Here are a few:

• Breathe: taking three or more deep breaths slows the stress response.  More is better, but try at least three.  
• Meditation and Prayer: Both of these practices have a calming effect on the mind and not only stop an acute attack, but can help shore you up against future episodes.
• Acupressure: There's a point that's two inches down from the inside of the wrist known to "calm the spirit" in Traditional Chinese Medicine.  You may have seen people wear wrist bands with press balls on them to prevent sea sickness when on a cruise.  It's the same place.  Just press your thumb on the acupoint, and it will slow down breathing and create a sense of calmness.
• Homeopathy:  There are many homeopathic remedies used to treat anxiety.  It's best to consult a professional if your condition is chronic (more than 6 months).  The remedy used most often for people who ask the questions "what if" is Argentum Nitricum.  You can find it at the local health food store or Whole Foods.  
• Bach Flower Essences: Rescue Remedy by Bach is another great option to help you keep calm.  It comes in a liquid pump action spray as well as lozenges.  
• Herbs: According to Dr. Oz, lemon balm has been used since the Middle Ages as a calming herb.  Take 400 mgs twice daily to prevent your stomach from reacting to your worried thoughts.  For more information from Dr. Oz, visit his blog on this topic at http://www.doctoroz.com/videos/dr-ozs-worry-cure-diet-plan.
• Exercise:  You knew I was going to throw that in didn't you?  Exercise is a great way to help manage the overblown fight or flight response.  

I hope this information is helpful and that you feel a little less isolated if you struggle with anxiety and panic attacks.  If you'd like to learn more about how you can be your own best advocate for living your life with optimal health, please take advantage of my free one hour health consultation.

On April 16, 1996 Howard Lyman, a former cattle rancher, openly confessed on The Oprah Winfrey Show that he had given up eating meat and become a vegetarian.  He felt so strongly about the adverse impact raising cattle had on the animals and the land that he walked away from his family's business and became an advocate for plant based diets.

You may remember Oprah excitedly encouraged everyone watching to give up beef.  That statement cost her a ton of money when the cattle industry filed a suit against her.

Sixteen years later, we're still talking about beef.  The LA Times published an article in the Health section yesterday stating that beef increases mortality rates.  "All red meat is bad for you, new study says."  (Click on the link to read the whole story.)  

I'm a little skeptical when it comes to all or nothing statements.  Especially when they're delivered by a medical system that continually changes its mind.  There's a saying, "one person's food is another person's poison."  I'm more inclined to believe that.  We're all unique, and our dietary requirements should be individualized for each of us.  The best you can do for yourself is to eat more whole foods, less processed foods, eliminate sugar and white flour wherever you can and any meat you eat should be free from growth hormone, antibiotics and chemicals.  Personally I'd prefer to be a vegetarian, but I've tried that route a number of times and it never lasts - my body wants animal protein.

So even though the news says all red meat is bad for you, I'm pretty sure I'm not giving it up.  I'll have it in moderation as I always have.  I suggest you decide what's best for you.  

It pains me to talk about sugar like it's some sort of mass murderer, but as the saying goes you have to call a spade a spade.  Growing up I had a love affair with sugar.  So much so that by the age of ten I had four molars removed.  And by my early twenties I had developed systemic candida which has serious consequences and can be potentially life threatening.

But that's not the worst of it.  Here's an interesting fact:  In July 2006 the World Health Organization (WHO) formed a task force on diabetes and cancer.  After five years, they made one recommendation.  That's right - just one.  And it was on the front page of every major newspaper in the world - except the United States.  WHO recommended to "cut all sweetened foods to below 10% of calories," or less than 250 calories a day.  The US didn't share this information because the Sugar Counsel felt threatened by these claims.

You might ask, "since when is a business more important than the collective health of millions of Americans?"  Unfortunately, our country has a long history of putting the needs of big business before the people.  

According to Dr. Robert Lustig, a pediatric oncologist, sugar is four times more addictive than cocaine. Which means, most of us are addicts.  Addiction by definition is not a choice.  It's a biochemical imperative.  So what can we do?  Start with the WHO's recommendation:  Lower your intake of sweetened foods to less than 10% of your daily diet.  I'll be delving into this subject more in future blogs, but please feel free to use me as a resource if you're trying to get off sugar.  I offer free nutrition consultations and am creating a new program to specifically address this issue so stay tuned.   

Sinus infections are the fifth most common reason antibiotics are prescribed for adults.  But according to a new study published in the Journal of the American Medical Association, antibiotics did not relieve patients' symptoms any quicker than a placebo pill.

So what exactly is a sinus infection?  Most people report severe, cold-like symptoms like a runny nose, stuffed up nose, sinus pain around the eyes, temples and forehead ranging from irritating to extremely painful.

I’ve had plenty of sinus infections, and when its full blown I feel like chopping my head off.  Thankfully there are better, more natural ways of alleviating these symptoms:

Homeopathy - There’s a phrase we say in homeopathy, “if it’s sticky and it’s thick, use Kali-bich.”  Thick, stringy mucous that ranges in color from white, to yellow to green is common in sinus infections.  Kali bichromium is a great homeopathic remedy for breaking up the mucous.  You can purchase it on-line or at a natural food store like Good Health or Healthy Appetites Natural Foods.

Acupressure - There are a number of acupoints on the face that relieve sinus pressure.  Gently massage each side of the nose or just hold your fingertips on these points applying light pressure and releasing for five to 10 minutes.  Also the indents next to the nasal passages. 

Supplements - Vitamin C reduces swelling of the mucous membranes.  Take 1,000 milligrams every eight to 10 hours.  Zinc lozenges help too by boosting immunity.  Take according to package and on a full stomach to prevent nausea.

Dietary - Eat plenty of warm soups, steamed vegetables and whole cooked grains.  Avoid cold foods and drinks, dairy (promotes mucous), alcohol, sugar and red meat because they trigger inflammation.  Herbal ginger tea helps clear sinuses.  You can buy it already prepared in a tea bag or I like to cut a fresh slice of ginger and steep in hot water with lemon.

Irrigation - Neti pots are a great way to alleviate symptoms and have been used for over 5000 years in ayurvedic medicine.  Make sure the water is filtered or distilled.

It’s a good idea to stock up on some of these items so you have them on hand.   And a box of soft tissues wouldn’t hurt either : )

Here's an update for all the folks who've done supermarket tours with me.  You may remember that produce has a PLU code that identifies whether or not it's organic.  If it's a five digit code that starts with the number 9, it's organic.  Most other produce is labeled with a four digit code that begins with the number 4.  

Well, there's a new kid in town.  The bad news is any five digit code that begins with the number 8 is a genetically modified food (GMO).  The good news is now you know how to identify it and don't have to buy it.  

By being an educated consumer, our choices drive supply and demand. Consider yourself educated. 

With summer just around the corner, my thoughts are on getting in shape for bathing suit season.  But I know it's even more important to take care of myself to stay healthy.

Did you know waist size can be an indicator of health?  Ideally your waist size should equal half your height. For ­example, if you're 5' 10", your waist should measure 35 ­inches or less. 

Stomach fat squeezes your kidneys and increases your risk of diabetes. Here's another fun fact, sit-ups are the number one exercise.  And best of all you can do them anywhere for free.  So let's hit the mat!

Due to an oil spill in our house last year, my husband and I were evacuated to a hotel for 35 days. With our dog.  It was the best of times, it was the worst of times.  One thing I'll never forget is having such a limited wardrobe to pick from.  All of our clothes were sent to the cleaners to remove the odor of oil.

I had 3 pairs of pants, 6 tops, a pair of sneakers, one pair of black shoes and one pair of brown. I'm a bit of a pack rat when it comes to clothes, so I thought it was going to be a nightmare having so little to choose from. It turned out to be quite liberating. It saved a lot of time too. I didn't have to stand in front of the closet wasting precious minutes wondering what to wear. 

When we moved back into the house and the cleaner returned our clothes, the first thing I did was determine whether or not I really needed each item.  I say "needed" and not wanted because the two are very different things.  

Cleaning up your surroundings, whether it's your cache of clothes or your kitchen table (hope my husband isn't reading this because that's his pet peeve), is a huge stress buster.  Whenever we see clutter, it causes us to feel anxious and stressed out.  Our natural instincts want us to live in a harmonious, healthy environment.  Spring cleaning clears out not only your physical environment, but your emotional one as well.  So the next time your stuff starts piling up, call your local charitable pick up service and donate the things you don't need to someone who does.

Menopause happens naturally at the end of a woman’s reproductive life.  So why wouldn’t we treat the symptoms naturally?  Modern day science is always looking for ways to do things faster and easier, and I applaud this effort.  However, the problem with this system is the so called “cure” is often more hazardous than the original health issue.  

Most women now know that hormone replace therapy (HRT) carries far more risks than benefits.  And now they’re opting for natural alternatives to help treat the symptoms they experience during menopause like hot flashes, night sweats, and mood swings.  Here’s a few options to try if you’re looking for relief:

Diet:  Your diet is one of the most important tools you have in your toolbox.  Avoid caffeine (coffee, chocolate, tea, soda, energy drinks). Carbonated beverages contain phosphorous which also increases the risk of bone loss. Limit the amount of meat (beef, pork and chicken) because the saturated fat decreases your body’s ability to metabolize estrogen.  Avoid sugar: Sugar in its raw state as well as food that converts to sugar quickly (alcohol, overcooked pasta, processed foods) lowers your immune system.  

Foods to add in to your diet include: whole grains, oats, wheat, brown rice, almonds, cashews, whole fruits and vegetables.  Soy in moderation is also a good option if you don’t have a history of thyroid problems.

Ever wonder about all the terms used to describe menopause?  When does it start and more importantly, when does it end?  

The average age of naturally occurring menopause is 51 years.  But as most women know, it can occur much earlier or even later. 
 
Menopause occurring before the age of 45 is called early menopause.  If it occurs before the age of 40 it’s premature menopause. Perimenopause is the stage from the beginning of menopausal symptoms to the end, also known as postmenopause. 

Stay tuned for tips on how to naturally reduce or eliminate menopausal symptoms.