Iodine is often deficient in our diets and since our thyroid gland needs iodine to produce it’s hormones, deficiency can lead to an enlarged thyroid or goiter. If you are severely iodine deficient during pregnancy it can cause miscarriage, stillbirth, preterm delivery and congenital abnormalities. The baby may also suffer from mental retardation, problems with growth, hearing, and speech – as well as hypothyroidism. Fortunately, this deficiency is relatively rare and easily treated by using iodized salt or increasing your intake of natural sea weeds.

Another amazing quality of seaweed is that it helps remove radiation poisoning and all kinds of other toxins and heavy metals from the blood. Victims of  atomic radiation in Japan have mitigated harmful effects by their regular consumption of seaweeds. Daily consumption of seaweed has been shown to be effective in treating several types of cancer. Seaweeds are used in Tradtional Chinese Medicine to promote healthy circulation, combat thyroid problems, treat soft swellings such as goiters and lung conditions, kidney disease, fatty cysts, painful urination, hypertension, nervous disorders, edema, warts, indigestion and even as an aid to weight loss

Besides being incredibly nutritious and good for you, seaweed is intensely salty and makes a delicious snack for those of us who crave salt. For a healthy snack, try sprinkling some dulse flakes on popcorn or just chew some dried red kelp or munch on a sheet of nori. I make my own sushi rolls by laying out a sheet of nori on a bamboo mat and spreading some short grain sticky rice in a row. Then add some strips of fake crab, avocado, thin sliced scallions or some other fermented vegies and roll it up like a big cigar. Dip it into a blend of ginger and soy sauce or make a tempting mix of avocado with a touch of wasabi for a super spicy treat. It may not hold together as neatly as what you buy in the stores, but my family enjoys it and it’s a super nutritious snack that’s fun for kids to learn to prepare.

There are so many kinds of seaweeds available and each has it’s own taste can be better suited to eating in one form or another. Check out a large health food store or supermarket that has an extensive ‘natural’ section to try some varieties such as: Wakame, Hijiki, Kelp, Kombu, Nori, Dulse, Arame and Bladderwrack.

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I personally found it almost impossible to determine the likelihood of my child, living in my town, with the degree of sanitation, the health of her caregivers and the availability of modern medicine, ever contracting most of these illnesses. Then you have to consider that many children are exposed to various illnesses but they don’t contract the disease or they get a mild version of the illness which provides them with life long immunity – unlike most vaccines. In many cases, a child’s reaction to a particular vaccine may actually be far worse than contracting the illness. Then, there are some illnesses that are so terrible that even if the odds are minute, one would feel it irresponsible not to give your child whatever protection is available. It’s all about risk assessment, but that is surprisingly hard to calculate based on the information that is available to us.

We are persuaded by statistics that tell us that our baby is likely to be safer having a whole series of vaccines than not. But statistics can be very misleading because they don’t deal with individuals and they can easily be manipulated. In one government report, I read that only 1% of American pediatricians actually report ‘bad reactions’ to a vaccine. That would certainly affect my assumptions of the risks associated with a vaccine. Many of the statistics pertaining to infection risk are based on information gathered from third world countries where babies are already compromised, risk of exposure is greater and proper medical care, far less available. When I tried to evaluate the risks of contracting certain illnesses versus the potential reactions to the vaccination, I found few pediatricians willing to discuss the matter. Vaccination was mandatory and questions were not welcome.

Another factor that makes me suspicious about the safety of all vaccines for all babies is the fact that since 1988 and the creation of the National Vaccine Injury Compensation Program (the “Program”), you cannot file a lawsuit against a vaccine manufacturer for personal injury until you file a claim under “the Program”. That claim is adjudicated by the US Court of Federal Claims and is designed to limit damages and were essentially designed to protect the pharmaceutical companies.  Submitting a claim is difficult and subject to a limited window of time. When a “compromise” is reached, it requires the victims to refrain from publicizing their complaint so that public support for vaccinations is not affected by the personal face of tragedy.

In the  course of my research, I came upon this list of possible ‘normal’ reactions to vaccination. I’m afraid, I didn’t find it reassuring. Perhaps it will inspire you to research the subject further when confronted with the pressure of mandatory vaccination. The Vaccine Book- Making the Right Decisions For Your Child by Dr Sears, is a good place to start.  A more controversial document is The Poisoned Needle – Suppressed Facts About Vaccination by Eleanor McBean Good luck on your journey in finding your answer to this difficult question.

* Pronounced swelling, redness, heat or hardness at the site of the injection;

* Body rash or hives;

* Shock/collapse;

* High pitched screaming or persistent crying for hours;

* Extreme sleepiness or long periods of unresponsiveness;

* High fever (over 103 F)

* Twitching or jerking of the body, arm, leg or head;

* Crossing of eyes;

* Weakness or paralysis of any part of the body;

* Loss of eye contact or awareness or social withdrawal;

* Loss of ability to roll over, sit up or stand up;

* Vision or hearing loss;

* Restlessness, hyperactivity or inability to concentrate;

* Sleep disturbances that change wake/sleep pattern;

* Head banging or onset of repetitive movements (flapping, rubbing, rocking, spinning);

* Joint pain;

* Muscle weakness;

* Disabling fatigue;

* Loss of memory;

* Onset of chronic ear or respiratory infections;

* Violent or persistent diarrhea or chronic constipation;

* Breathing problems (asthma);

* Excessive bleeding (thrombocytopenia) or anemia.

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Loosing those last ‘baby fat’ pounds may have seemed important a few months ago, but now, it’s really about feeling good about yourself and having enough energy to be the mom and wife you want to be. Truth is, even a small amount of daily exercise will increase your endorphins, give you more energy to cope with the demands of parenthood and even get your sex drive back in gear. It’s worth it and it all begins by becoming really clear about your fitness goals.

1. Setting Your Goals:

Picture where you want to be in one year’s time. Assess where you are now and decide what first steps you are willing to commit to. Measure your progress and update your goals monthly. Define your goals specifically in terms of increasing muscle tone, flexibility and cardio capacity. Start slow and be realistic.

2. Making a Realistic Schedule:

Based on your goals, create a workout schedule that you will adhere to. Your strength and toning workouts can start out as little as 15 minutes 3 times a week, but plan to increase and diversity your workout regularly. To see results quickly, try to do strength and stretch training 3 times a week and a cardio workout 3 more days – with one day off.

For your strength training, exercise muscle groups to fatigue and then give them a day to recover. If you’re just beginning and doing light weights and fewer reps, you can do your whole routine every other day. As you progress, you may choose to break up your strength workout, doing chest, arms and shoulders one day – legs, abs and back the next day. A lot depends on your time available and your goals.

3. Getting Started:

If possible, delegate a well ventilated room for your workouts. Set the mood by putting on some of your favorite upbeat music. To equip your space, you’ll need a few hand weights and a bench. Later on, an exercise ball and stretch bands can add variety. Assuming that your goal is to increase muscle tone, lose weight and feel great, and not to build major muscle bulk, your strength training program should include a set of weights with which you can do 10 or more repetitions without strain, but which will cause fatigue near the end of three sets of reps. For most women with fair muscle tone, I suggest starting with a set of 5 pound weights and progressing to slightly heavier weights very gradually. It’s always better to add more reps and sets before you add more weight.

4. Precautions:

• When you are beginning any strength training program it is important to pay attention to doing the exercises slowly and with full control.

• If you find yourself jerking or swinging the weight, you are fatiguing and should do fewer reps more carefully.

• A good way to keep your movements slow and accurate is to pace them with your breathing. Take slow deep breaths and flex the targeted muscle or muscle group on your exhale.

• It’s very easy to over do it and strain muscles if you become too focused on finishing the requisite number of reps and stop paying attention to the quality of the movement.

• If you are having to recruit other ‘accessory’ muscles to help, your weight is too heavy or you have gone past the number of reps that is needed to tone your muscles at this stage.

• Variation is great in any workout routine and a few hours spent hiking or on a bike can be an alternate workout for your lower body. If you are doing a job like house painting or something intensive for your upper body, you may need a day off for those muscles to recover.

5. Your Routine – depending on fitness level:

Abdominals

* Ab Crunches – 3 sets of 10, 15 or 20 reps

* Oblique Crunches – 3 sets of 10, 15 or 20 reps

* Lying Leg Raises – 3 sets of 10, 15 or 20 reps

Chest & Shoulders

* Wide Arm Press Ups: Lying on floor or bench with elbows wide, press weights straight up – 3 sets of 10, 15 or 20 reps

* The Plank: Hold a push-up position for as long as you can. Strengthens chest, shoulders and abs. Repeat 3 times.

* Upright Rows: Lift weights starting with arms extended at sides, up to breast height and lower slowly – 3 sets of 12

* Dumbbell Shoulder Press: Push overhead – 3 sets of 12

* Lateral Raise: Lift arms out to sides – 3 sets of 12

Arms

* Standing Bicep Curls: Start with weights in hands at side palms facing backward, bring weight and palm to shoulder. – 3 sets of 12

* Triceps Bench Dips – 3 sets of 12

* Dumbbell Triceps Extensions – 3 sets of 12

Legs & Buttocks

* Lunges – 3 sets of 12 (you can do these holding dumbbells at your sides for more challenge)

* Squats – 3 sets of 12 (holding dumbbells at your sides for extra challenge)

* Up to Toes – 3 sets of 12

* Hip Lifts – lying on your back, pick up hips making a straight line from shoulders to knees. Hold for 3 breaths. Repeat 10 times.

Ideally, you can have your workout gear in a small corner of a room and even do your workout while your child is present and engaged in some other activity. Working out builds muscle which burns fat. Since muscle is denser than fat, you may find yourself loosing inches before you loose pounds. Cardio is helpful for burning calories and is essential in a complete fitness program. Stretching is also important to keep muscles long and strong and build body awareness and good posture. If you can manage the time, you might like to stretch the muscles that you’ve just toned in the same workout. The key is make it easy, make it a habit and make it fun.

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However, if you have a heart condition, high blood pressure or any orthopedic limitations, It’s a good idea to talk to your doctor or even work with a physical therapist or personal trainer for a period to develop an exercise program that takes into account your special needs. Whatever you do, if you haven’t been exercising regularly, start gently. It’s far better to do something, no matter how little and build on that foundation, then to over exert and injure yourself in your first weeks back to the world of exercise.

The basics of any home exercise program should include:

• Cardiovascular or Aerobic Conditioning
• Stretching
• Strengthening

In this article we will discuss beginning with a  simple cardiovascular and stretching program. Developing a routine for incorporating exercise is your first step. Choose a time of day when you are most likely to be able to be consistent with your new routine. If you don’t have a great deal of time in one block, you can easily divide your time between these activities. Or, you can break up your workouts and spread the different activities out over the day or over several days, depending on your fitness level and fitness goals.

In all cases, it’s important to warm up your muscles before engaging them in a more strenuous activity like running or lifting weights. A hot shower or soak before stretching is a great way to warm up and relax your muscles either at the beginning of the day or before bed.

Walking is another way to warm up your muscles and also provides low to moderate cardiovascular conditioning – depending on how fast you are able to walk and if your terrain includes hills. Most of us can find someplace to walk, either in our neighborhood, a local park or if weather is inclement, a large store or shopping mall can provide a good workout. In fact, walking is the single best overall exercise for individuals who have been sedentary for a prolonged period. The other advantage of walking is that it can be done with a friend and that added support can be a huge factor in maintaining motivation for your new fitness goals.

Cardiovascular or Aerobic Conditioning:

To maintain good health, one should have at least thirty minutes of cardiovascular activity most days of the week. While your normal daily activities may provide some of this, a brisk walk 3-5 times a week will boost your energy and start toning up weak muscles. Walking with a pair of light weights on your ankles or pumping your arms will up the intensity of your cardiovascular workout.

To see more dramatic improvements, up the intensity of your cardiovascular workout to an intensity of 60% – 90% of your maximum heart rate. To calculate your estimated maximum heart-rate, simply subtract your age from 220. Beginning exercisers should multiply this number by 60%. As that level becomes comfortable, increase the percentage gradually in 10% increments until you are working out 3-5 times per week at 90% maximum heart rate. To achieve this you will likely be jogging, bicycling, jumping rope or walking very rapidly over a hilly terrain.

Stretching:

If you’ve been non-active for a long time or are recovering from an injury or illness, increasing flexibility is a good place to prepare your muscles and joints for more vigorous efforts. The following stretches done after a hot shower or soak, plus 10-15 minutes of walking, biking or other non-impact, low intensity cardio activity is a safe plan for your first 2 weeks before you add strength training or more vigorous cardio workouts. You should also aim to increase your water intake to 6-8 glasses of water daily.

Hold these stretches or do these movements for at least 15-20 seconds each. Do not bounce or move too quickly as you move through these stretches. Breath deeply and slowly while stretching, in through the nose and out through slightly pursed lips. Take at least 2 full deep breaths per stretch and see if you can feel the muscle ‘letting go’ or lengthening as you exhale.

- Shoulder Shrugs

Roll your shoulders in a large circle bringing them up towards your ears, behind you, down and around forward for one circle. Feel your whole chest and upper back moving. Repeat 5 times.

- Chest / Bicep Stretch

Take hold of a vertical and stationary object with your hand. Turn your body away from your straight arm in order to feel a stretch across your upper arm, chest and shoulder. Repeat with other  arm.

- Arm/Shoulder Stretch

Drop your shoulder and pull your upper arm across your chest, hugging it close to your body with your opposite hand. Hold for 15 seconds. Repeat on your second arm.

- Tricep/Lat Stretch (half moon)

Place both arms over and behind your head. Grab your right elbow with your left hand and pull your elbow toward your opposite shoulder. Lean with the pull. Hold for 2 slow breaths. Repeat with the other arm.

- Calf Stretch

Stand with both hands on a wall and arms outstretched.  With your toes pointing forward, place one foot about 3 feet behind you, bending the forward knee. Try to keep your torso and rear leg in a straight line as you shift your body weight to the leg behind you. To get a good calf stretch try to keep your heel on the floor and  toes pointing forward. Hold for 2 breaths, then bend the rear knee slightly to stretch the soleus, deep to your gastrocnemius. Hold for 2 breaths, then change foot positions and repeat on the second leg.

- Quadriceps Stretch – standing

Standing, brace one hand on a wall or back of a chair and with the other hand bend your same side knee and grab the foot behind you at the ankle. Pull your heel towards your buttock until you feel a stretch on the front of your thigh. Keep your body and knee in a straight line as you breath slowly into the stretch. If this is too difficult then find a couch or bed that you can use to prop the top of your foot on as you support yourself with a chair. Try to point your knee down towards the floor and this may be enough to give you a good stretch if your quads are very tight.

- Hamstring Stretch

Lie down on the floor and bring one knee up to your chest and hug it as close to your chest as you can. Straighten it, holding the back of the knee with both hands so that it makes a 90º angle with your other leg lying flat on the floor. Breath slowly as you circle your ankle fully in both directions and feel the back of your thigh relaxing into the stretch. Repeat same sequence on the second leg.

- Inner Thigh Stretch

Sit on the floor and stretch out  your extended legs, opening them to as wide an angle as is comfortable. Ideally, this should be close to a 90º angle between your legs. Place your hands on your  knees and keep your back straight, rolling forward on your hip bones. As you breath, allow your hands to slide down your thighs, past the knees if possible. Be careful not to stretch to the point of groin pain. Hold the maximum, comfortable stretch for 20 seconds and then release it slowly.

- IlioTibial Band/ Hip Stretch

This band of tight fascia lies on the outside of your thighs. To stretch it, bring one knee up to a 90º angle and then pull it down across yourself, keeping your back as flat as possible on the floor. If this is too strong a stretch, then put the bent leg foot on the floor on the outside of your outstretched leg. From this position, push the knee further over until you feel a stretch on the outside of that thigh. Hold either stretch for several slow breaths, come out slowly and repeat on the second side.

- Cat – Cow Stretch

This is a moving stretch but should be done very slowly and with your breath for optimal results. Position yourself on all fours with knees and hands about hip and shoulder distance apart. Arch your back like a Halloween cat pulling your stomach muscles up towards the spine and exhaling. As you inhale, allow your spine to reverse to an old cow position with belly hanging and head and tail pointed upwards. Feel your spine undulate between the two positions working out any kinks or tight areas in the spine. Repeat 3-5 times.

- Stomach Stretch

Lie flat on your stomach on the floor and push yourself up to rest on your forearms and elbows. Slowly lift your head and shoulders and look up at the ceiling as you press your pelvis into the carpet to anchor the stretch. Hold the maximum stretch for 15 seconds and then let your head hang down to release the pose. Repeat 1 or 2 more times as tolerated. If you have had a low back disc injury, this stretch may not be advised by your doctor.

This combination of stretches works all the major muscles of the body and will help you develop better body awareness. Combined with walking, it forms a foundation for a balanced, beginners  exercise program. If you stick to this program for  2-4 weeks you will surely feel the benefits and be ready to add on strengthening exercises soon.

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Some allergies can include other symptoms such as unusual fatigue, abdominal distress or general emotional upset. A very severe allergic reaction to certain things like peanuts or bee stings can cause anaphalactic shock, or a state where the inflammation is so sudden and intense that it can close off airways and your child needs immediate, emergency room care.

Having a child who is seriously impacted by allergies has become more and more common. In the 1950’s, only 1 in 7 Americans had allergies. Today the number has escalated to 1 in 3 people who will suffer from chronic allergies. To me this is a reflection of changes in our diet, air quality and the amount of chemicals present in our environment.

Identifying the cause of the reaction after a cold or flu has been ruled out, may be the most difficult first step. In some cases, the culprit is obvious; such as the introduction of a cat into the household, or a bad skin reaction to a change in detergents. But more commonly, children who are allergic are sensitive to multiple factors and their reaction pattern may be inconsistent. Of course, whenever your child exhibits a severe allergic reaction, you should consult with your pediatrician and follow their recommendations. However, It’s a good idea to educate yourself so you can try to eliminate as many potential causes for allergic attacks as possible.

There are two primary fronts in the war against allergies – diet and environment. Often, a child is clearly sensitive to a few food items and has variable, indeterminate reactions to environmental substances, such as fragrances, smoke, chemicals in carpets, detergents etc. The trick is to minimize exposure to all potential allergens until your child’s immune system becomes more able to cope with these substances.

External or Environmental Factors:

Molds, spores, pollen from trees, flowers and grasses, pesticides, garden chemicals, smoke of any kind, dust mites, animal dander, fur and certain insects can all cause allergic reactions. There is a wide spectrum of chemicals used in household furnishings, cleaning and deodorizing products that can be very toxic to sensitive individuals. Even a very common ingredient in soaps and shampoos called sodium laureth sulfate can cause serious allergic symptoms. Synthetic fragrances used in a thousand different products contain phthylates can cause allergic reaction in many people. In truth, the world has become a very toxic place for anyone with chemical sensitivities.

Minimize Exposure:

Switching to products without synthetic chemicals or fragrances can help, as well as keeping a meticulously clean house. If possible, remove carpets and non-washable drapery, use protective covers on pillows and beds to reduce dust mite infestation. During allergy season, you’ll need to work with your doctor to decide if medicine is an option or seek out an alternative physician such as a naturopath, homeopath, chiropractor or acupuncturist to find other natural methods to reduce symptoms. You can reduce exposure to pollen or ‘toxic air’ by staying indoors, using air conditioners, hepa air filters and pollen masks when outdoors.

Dietary and Internal Factors:

Any food can be an allergen. The most common foods include: wheat, peanuts, cow’s milk and cheeses, shellfish, eggs, corn, soy, yeast, coffee and chocolate. Too much sugar, artificial sweeteners, artificial coloring, flavoring like MSG and certain preservatives like nitrates found in processed meats may also be affecting your child negatively.

Internal factors such as being over tired, dehydrated or poorly nourished can worsen allergic symptoms. Allergies can also be made worse or mitigated by your child’s emotional state. This is not to say that your child is in any way ‘faking’ their reactions, but hay fever may be less noticed when a child is distracted by an exciting baseball game. Stress can cause chronic stomach aches, hives or other allergic symptoms and is another factor to evaluate in your child’s total medical history.

In Summary:

Allergies can be mild and seasonal or severe and constant. They can be triggered by multiple factors, including natural or chemical substances in the environment, foods, chemicals used in food and chemicals found in our home . A parent today has to work hard to protect their child from unsafe conditions and substances. It’s helpful to find a trusted guide to sort through all the possible sources of what is affecting your child. Symptoms can be reduced by limiting exposure and boosting the immune system with a healthy diet and healthy habits. With a bit of luck, as your child’s immune system matures, some or many of their allergies will become less severe or even disappear. Allergies don’t need to stop your child from a full and active life and it’s important to find a balance between being careful and being over protective when your child is affected by allergies.

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The broth that resulted was an elixir that I could actually sense was pouring strength into my body, sip by sip. I learned that in many ancient cultures the marrow of cooked bones was always used and typically reserved for the old, wounded or infirm, because of it’s healing properties. In Japan centuries ago, eating meat was illegal, punishable by death – except if you were ill. Then your doctor prescribed meat which was prepared so that every single part of the animal was eaten, including the bones, entrails and even feet, rich in cartilage.

Eating softened bones is still in widespread practice today throughout China where the incidence of arthritis and other degenerative conditions is unknown among those who still eat traditional foods. Those who eat a more Western diet develop the same degenerative diseases that have become epidemic among our elders. But it is typical in China to see a 90 year old woman, under 5’ carrying more than her own bodyweight, hiking quickly along the road. They don’t suffer from arthritis, diabetes, heart disease and remain active and fit well into their 90’s. The primary difference seems to be a diet based on whole foods: meats, fish, vegetables, raw pickles (fermented foods) and no dairy or processed foods whatsoever.

My husband, a frequent traveler to all parts of China describes a typical restaurant ‘family style’ meal. You choose your fish or chicken from among the living, squawking or swimming creatures kept in the back. It is hacked into many pieces and boiled down until the flesh completely comes away from the bone. The flesh is removed and the bones are chopped or smashed into smaller pieces and continue to boil until soft with the addition of some vinegar. Then the wok is heated with oil and chili peppers and fresh vegetables are thrown in, then a small portion of the meat and bones. More spices and soy sauce are added. Quickly, it is served and a small bowl of rice is offered after the main meal, ‘to fill in the cracks’. Contrary to common thought, if the Chinese can afford to, they eat a low carbohydrate diet of fresh meat, fish and vegetables and eat only a modest amount of rice.

So, my basic recipe is to start with a fresh, free range, non-hormone fed chicken. Cut it in 8 pieces and peel off the skin. Cover the pieces with water in a crock pot and let cook on high for about 4 hours. By then, the flesh is cooked and when you remove the pieces, you can easily take off the meat. Put the meat in Tupperware and refrigerate. Use a hammer wrapped in plastic to crush the bones and replace the bones adding 2 Tbs. of apple cider vinegar. Cook for another 8 hours on low adding water as needed. For the timing to work, I usually start this process in the afternoon and then let the bones cook overnight. By morning, the chondroitin has leached into the water, so you can discard the bones and get most of the nutrients from the broth. Or, for a super dose of calcium, the softened bones can be blended in a blender with the broth and eaten as well. Usually, I let the broth cool and when it’s room temperature, transfer to another Tupperware and refrigerate. This allows the fat to come to the surface so it can be skimmed off. Most of us have enough cholesterol and don’t need more, but if you have someone who is thin and frail, leave some of the fat in the broth.

Once the broth is ready, it can be used to make a soup or served as is with some cooked garlic, shitake mushrooms, scallions, fresh ginger and salt. This broth is perfect for anyone who has arthritis, broken bones, torn cartilage, is depleted or recovering from prolonged illness. Adding the meat back into the soup, torn or cut into small pieces and perhaps some other well cooked vegetables makes for an ideal convalescent meal. I often added a can of black beans and can of stewed tomatoes to the cooked onions, garlic and a dash of red pepper. I’d blend the ingredients for a hearty black bean soup. This soup was delicious with just a dab of kefir cream on top and some minced fresh cilantro. I ate this broth or soup several times a week for months and astonished my doctors with the rapid repair and new growth of bones and cartilage that had been destroyed in my accident. Broken bones heal stronger and so I became stronger enjoying this wonderful soup. I hope it helps you and your family as well.

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PhIP is a heterocyclic amines carcinogen (HCA) that causes breast cancer, damages our DNA and mimics hormonal activity in the body. The National Institutes of Health has identified PhIP as carcinogenic, as have the state of California and the International Agency for Research on Cancer. A study published in the October 2010 issue of the Journal of Toxicology, reports that PhIP is a potent breast cancer culprit and exposure to it would increase the likelihood that breast cancer cells already present would become ‘metastatic’ – worsening existing disease.

So, how does such a dangerous chemical show up in our tossed Cesar salad with grilled chicken? Well, meat contains creatinine, amino acids and sugar – all of which are present normally in animal muscle. When exposed to high temperatures (grilling) and heated over a long period of time (warming trays) – the chemical PhIP is formed. Clearly, the same must be true of other meats exposed to the same process that is fundamental to fast food preparation. Suddenly, there is yet another reason to rethink lunch.

The lawsuit was filed under California’s Proposition 65, which states that consumers must be warned about products that contain known carcinogens. The lawsuit doesn’t demand that these items be discontinued, but merely that customers be alerted to the presence of PhIP in their grilled chicken. Burger King has already settled the lawsuit and is now posting warning signs in its California restaurants. But, how many of us will ever read those warnings? Will PCRM file similar lawsuits in every state so that all Americans will be warned? And ultimately, will one more warning make a difference to your food choices?

There are substantial scientific facts about the consumption of meat, prepared in any way, and it’s link to various cancers. Vegetarians still rank the lowest in incidence of all cancers, heart disease and stroke. Yet becoming vegetarian is a huge shift and very few people are prepared to take that step absolutely. The good news is that reducing meat consumption to any degree, and increasing one’s intake of plant based fibrous foods –such as fruit, vegetables, legumes and whole grains – does improve the statistics.

For more information about your cancer odds and how to make the shift to a more vegetarian based diet, check out the PCRM website.

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Most of us who eat a high protein diet, especially when that includes daily servings of meat, dairy and eggs, have a very acidic metabolism. Drinking coffee or caffeine drinks also increases acidity, as well as being under stress, not getting enough sleep, or not getting a well balanced diet rich in greens. If your diet isn’t optimal, or you drink caffeine and consume meat daily, then it is imperative to reduce the acidity of your system to improve your immunity.

You can do this most simply by stirring 1/4 tsp of baking soda in water and drinking it daily. This will help alkalinize the body, which in turn, helps it fight infection by boosting your immune response. Make sure you are drinking at least 8 cups of room temperature water/day minimum. Staying well hydrated is vital for all your systems to function optimally. If you must drink caffeine, switch to teas, black, green and drink herbal teas by mid afternoon to avoid disturbed sleep.

2. Eat Healthy

Of course everyone has a different idea of what that means, but most Americans get too much protein, too many simple carbs (aka sugars & processed foods) and not enough vegetables – especially organic vegetables. Vegetables are rich in vitamins, minerals, phytochemicals and fiber that are essential for your immune system to function effectively. Phytochemicals are found in dark green, red, orange and yellow vegetables and fruits. Vegetables and fruit also help to create an alkaline ph which is an unfavorable environment for viruses, bacteria and fungi.

Organic vegetables, in particular, appear to contain special protective factors that not only prevent the flu and other illnesses, but can also help the sick to recover. This was first discovered about a hundred years ago when a British agricultural scientist, Albert Howard, raised cattle on organic grass and then released them to mix with cattle infected with foot and mouth disease. The organic fed cattle remained healthy despite “rubbing noses with foot and mouth cases”.

3. Take Natural Supplements

Garlic deserve special mention because it has broad-ranging antiviral and antibiotic properties. Unlike antibiotics that destroy only specific types of viruses and bacteria and wipe out most good bacteria in the process; garlic if eaten plentifully, will destroy a wide spectrum of harmful bacteria and viruses without any harmful side effects – except perhaps a more pungent body odor. This can be counteracted by taking your garlic in the ‘odor-free’ form in capsules. And garlic, unlike antibiotics, doesn’t cause bacteria to ‘morph’ into garlic resistant strains!

In China and much of Asia, chopped raw garlic, Shitake mushrooms and fermented soy sauce is eaten daily. Apparently, the shitake counteracts the odor causing effect of eating a lot of garlic and enhances the benefits to your immune system. Another important supplement in flu season is Cod liver oil or Vitamin D supplements. It is an essential winter immune support staple that has many other vital benefits.

Probiotics, or the active bacteria found in yogurts have been shown to reduce susceptibility to colds by 25%. Just one cup of yogurt daily helps to stimulate that part of our immune system that resides in the gut. Scientists are just now beginning to appreciate the benefits of fermented foods in keeping us healthy and preventing many diseases, including cancer. You can find other fermented foods in the health food section of your grocery store or a natural foods store. Look for organic miso (fermented soy bean paste) and raw fermented sour kraut or other salted veggies. Kombucha tea is a fermented drink that seems to boost immunity that tastes surprisingly refreshing – almost like a soda, but is good for you. I recommend Sally Fallon’s book Nourishing Traditions to learn more about these fermented foods and how to make them yourself for a fraction of the cost.

4. Cultivate a Healthy Lifestyle

There are so many things that we’ve all heard a million times before and perhaps have chosen to ignore them until this moment. If you are a smoker, of any substance, the number one thing you can do to improve your health and longevity is to kick that habit. Exercise, whatever form you are willing and able to do, is critical to maintaining optimal health. Getting out in nature, breathing deeply of fresh air, getting away from the computers and noise of civilization seems to keep us humans more balanced and resilient to stress. Reducing the stress in our life and, it’s frequent companion, alcohol consumption – will help you in more ways than I can list. The key to staying healthy is to seek out those activities and behaviors that give you more joy. Eating well, loving well and keeping it all in balance will go a long way to a wonderful winter.

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1. Wash your hands frequently

Hand washing is still the number one way to safeguard your family from any contagion since most viruses are spread by direct contact. Someone who has the flu sneezes into their hands then touches the phone, the door handle, or puts away ‘clean’ dishes, and contaminates all these surfaces for the next person who comes along. Germs can live on surfaces for hours – in some cases weeks.

Wash your hands with any natural soap for a minimum of 1-2 minutes while rubbing your hands together vigorously under warm running water for full protection. If no sink is available, rub your hands together very hard for a minute or so, creating friction. This will also help break up most of the cold germs. When you’re out shopping, take advantage of the hand sanitizers now commonly available and keep your own alcohol-based hand sanitizer in your car. Avoid using anti-bacterial soaps or even dish detergents. These soaps are like taking a small dose of antibiotics that actually encourages bacteria to morph and become more resistant to antibiotic treatment.

2. Avoid touching your nose, mouth, or eyes

This is hard for your little ones to remember but if you catch their fingers probing these areas – wash both hands and face with a clean wash cloth. When you’re not at home, carry tissues for sneezes and natural baby wipes for hands that have touched the area of infection. Aloe vera based wipes are preferable to ones that are alcohol based as alcohol is drying and damaging when used on the face.

Contrary to what we’ve all been told, it’s not preferable to cough or sneeze into your hands as germs will be passed along much more easily in this way. Ideally, when you feel a sneeze or cough coming, use a tissue, then discard it immediately. Don’t allow piles of dirty used tissues to pile up around a sick child. If you don’t have a tissue handy and the moment is upon you, cough or sneeze into the inside of your elbow. Try to limit contact with people who are already sick.

3. Get plenty of rest.

Many cultures around the world take 2 hour lunch breaks in order to provide time for a solid nap. Hopefully nap time is sacrosanct in your house already, but instead of using that time to catch up on house cleaning, use it to recharge your batteries. Children need a lot of sleep despite their addiction to stimuli. Try creating transitional steps from high stimuli to low stimuli, like calming music during dinner and a warm bath after to ensure that when bed time comes, children are able to slip into sleep easily and deeply.

Grown ups also need more sleep than many of us have become acclimated to. I used to brag I could get by on 6 hours of sleep, but statistically, people who get less than 9 full hours of sleep have much higher incidence of flu and other stress related disorders. Grown ups need wind down time too and even if you can’t sleep, practice slow deep breathing and just let your body and mind rest. If you are so inclined, meditation and prayer can help you cultivate a mantle of peace that will protect you from much of the days stress.

4. Reduce Sugar Intake (in all forms) as much as possible

Let’s face it, sugar is highly addictive, calorific, of no nutritional value and it significantly depresses immune function – particularly the ability of immune cells to destroy bacteria and viruses. This detrimental effect kicks in one to two hours after ingesting any form of sugar and it lasts up to five hours. So if you ingest sugar several times a day, your immune system will not be able to fight invading bacteria and viruses.

The unfortunate truth is that reducing sugar means eliminating almost all processed foods. Sugar by whatever it is called has the same effect, including: high fructose corn syrup, honey, molasses, maple syrup, fruit concentrate and agave nectar. Things like cereals, breads, muffins, pancake mix, all cookies and crackers, juices, sodas, tomato sauces and even something as innocuous as ketchup can be up to 50% sugar! To prevent the flu, one of the most important things you can do is to drastically cut down your intake of sugar and processed foods. And this includes artificial sweeteners like aspartame, saccharine and splenda, which have other negative affects on our health.

Of course, there are many other steps you can take to keep your family flu safe this season. Stay tuned for my next article on the subject!

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Most commercial yogurts advertise that they have “live and active cultures”, and it’s interesting to note that there are a great many different strains of beneficial bacteria. These healthy bacteria are also available in pill form and are called Probiotics. Thanks to Activia, the many notable benefits to the digestive tract have been getting more attention. Activia claims to have a special strain of bacteria that speeds up digestion and gets rid of bloating, however, I find that most active yogurts will do the same thing at a lot lower cost and without all the added sugar that many commercial brands have.

Other surprising benefits of yogurt include that it may prevent high blood pressure, protect the enamel on your teeth, help you to lose more belly fat when taken daily in your diet and may even boost your immune system by reducing the negative bacteria that build up in the gut that can cause colds. But I enjoy it’s creamy taste and spoon it over my hot cereal, have it with fruit or in a smoothy and even add it into my baking in exchange for eggs. You can also strain it with a cheese cloth and reduce it down to a spreadable cream cheese that still keeps all the value of the probiotics and increases the protein concentration. For all these reasons, I make my own yogurt and serve it up to my family daily. Try this recipe and you may find more ways to enjoy yogurt and improve your family’s health.

Crock Pot Yogurt

This recipe uses a 2 quart crock. In using a 4 or 4 1/2 quart crock the yogurt may have a more “springy” texture. I was able to alleviate this by heating the milk an additional 15 minutes for a total of 2 hours and 45 minutes.

* Turn your crock pot to low and pour in 1/2 gallon of milk – full or low fat preferred.

* Heat on low for 2 hours and 30 minutes.

* Once 2 hours and 30 minutes have elapsed turn your crock pot off and unplug it. Let the milk cool in the crock with the lid on for 3 hours.

* After 3 hours remove 1-2 cups of the warmed milk and place in a bowl. To that add 1/2 cup of unflavored whole yogurt with live active cultures and mix very well.

* Pour the yogurt-milk mixture back into the milk and whisk again.

* Place the cover back on the crock and wrap the entire crock pot in a thick bath towel or two or a blanket.

* Let it culture overnight, 8-12 hours.

* In the morning stir yogurt (if desired) and store in glass quart jars or a container of your choice.

* For optimum texture, refrigerate for at least 8 hours before using.

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