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By Karen Spencer-Dees
 Dr. Karen Spencer Dees, PhD Study and research conducted by Dr. Karen Spencer Dees
Eating right for hormonal health can make a significant difference. The study of 15 women, all in Early Menopause, who followed the “Eat Right For Your Hormonal Health” nutritional program eliminated or reduced in severity all 50 of their chronic Menopausal symptoms.
The symptoms that were eliminated or reduced in severity were; diarrhea, constipation, excess gas, weak splitting nails, bruise easily, crave salt, crave sugar, crave yeasty foods, unprovoked anxiety, nervousness, severe backache, dark circles under eyes, acid indigestion, nausea, cramps in legs, frequent colds, headaches, no sex drive, spurts of energy but tire quickly, hot flashes, easily irritated easily frustrated, forgetfulness, memory loss, momentary blackout after bending over, weak immune system adhesion pain, anemic, slow to heal, ravenous hunger, hypoglycemia symptoms, weight gain, depression vaginal itch, vaginal dryness, painful menstruation, insomnia, abdominal pain white coated tongue, extreme mood swings, chronic yeast infections, Candida, dry flaky skin, canker sores, rectal itch and alternate between diarrhea and constipation.
This research implies that diet makes a dramatic difference in the hormonal health of a woman’s body. Thus, these recommendations, which were designed for the study group of women above, can apply to all women.
The “Eat Right For Your Hormonal Health” nutritional program followed the guidelines below.
Food
• EAT 6 SMALL MEALS DAILY – This will allow the body time to digest and absorb the food without any stomach upset and will be able to convert the nutrients to fuel for energy faster. This will prevent Early Menopausal symptoms like excess gas and acid indigestion from occurring.
• SNACK 3 TIMES DAILY -The best hours to snack are 10:00am, 3:00pm and 10:00 PM if you need a nighttime snack. Try a piece of fruit or vegetable with some cheese or nut butter. This allows you to keep Early Menopausal symptoms like low blood sugar, headaches, irritability and more from occurring.
• EAT LOW FAT MEALS -This keeps the arteries clean and prevents heart disease.
• ADD GOOD UNSATURATED FATS HIGH IN OMEGA 3 AND OMEGA 6 -This fat is from mostly vegetables, nuts, seeds and avocados. This type of fat is healthier for the body and does not contain any cholesterol. By adding limited servings of fat a day like 2 Tablespoons of extra virgin olive oil to your diet you can prevent Early Menopausal symptoms like dry skin, depression, headaches and weak immune systems.
• REDUCE INTAKE OF SATURATED FATS -This fat is from animal products like meat, dairy, eggs fish and chicken, which contain cholesterol. This can lead to Early Menopausal symptoms like heart disease.
• EAT 2-4 SERVINGS OF DAIRY FOOD DAILY -Dairy is critical for calcium intake. Choices for dairy intake include tofu, yogurt, milk or cheese from (cow, goat, rice, soy, or almond). Calcium helps prevent leg cramps, muscle cramps, and osteoporosis by increasing bone building and can prevent and reduce many menopausal symptoms.
• EAT 2-4 SERVINGS OF FRUIT DAILY -Fruit is critical for cleansing of the body’s toxins. Fruits are naturally high in vitamins, minerals, fiber and natural sugars. The best time to eat fruit is in the morning as your body naturally is in a cleansing state. Choices include 8 oz of juice fresh squeezed if possible, a medium piece of fruit like apple or banana cut up on your breakfast cereal. By eating fruits menopausal symptoms like constipation and diarrhea are eliminated.
• EAT 3-5 SERVINGS OF VEGETABLES DAILY -Vegetables are critical for stabilizing the body’s organs and functions while providing quick energy and health. Vegetables are high in vitamins, minerals and fiber. After breakfast you can eat all the raw vegetables you like. A serving size would be a small salad or a ½ cup of cooked veggies. It is important to eat leafy greens like; kale, collard greens, dandelion greens, spinach and beat greens in your salad, as they are all high in calcium. By eating these vegetables early menopausal symptoms like constipation and diarrhea are alleviated.
• EAT 2-3 SERVINGS OF PROTEIN DAILY -Protein is the nutrient primarily used for building and repairing the body’s tissues including organs, muscles, nerves, hair and nails. Proteins also have many other uses in our body, such as making up antibodies used by our immune system to protect us from dangerous germ, and help mend cuts. Nuts and seeds, beans, legumes and certain grains are high in protein. By eating these proteins Early Menopausal symptoms like weak splitting nails, dry flaky skin and frequent colds can be alleviated.
• LIMIT ANIMAL PROTEIN -Meat and dairy products are high in protein but are also high in saturated fat and calories. Eating too much of this type of protein can lead to Early Menopausal symptoms like weight gain, and bone disease called osteoporosis.
• ADD SOY FOODS DAILY -Soy foods are phytoestrogens, which help to balance out the female hormonal system. Soy is high in antioxidants. By eating 2-3 oz of soy daily in forms like soy nuts, tofu, tempeh, miso, soy milk, and soy grits a woman can prevent Early Menopausal symptoms such as high cholesterol, osteoporosis, weak immune system, hot flashes and mood swings.
• EAT 6-11 SERVINGS OF WHOLE GRAIN FOOD DAILY -Carbohydrates are the part of the food that is used by the body primarily for energy. Whole grains are high in fiber. Grains and beans provide long lasting energy to the body. Eat whole grain foods and not heavily processed grains with refined white flour and refined white sugar as they become concentrated high calorie foods and will cause weight gain. By eating these whole grains high in fiber (wheat, rye, oat, corn…) such as bread, pasta, brown rice, and muffins a woman can prevent Early Menopausal symptoms like no energy, spurts of energy but tire quickly, alternating between constipation and diarrhea from occurring.
• EAT 25 GRAM OF FIBER DAILY-Fiber is actually a carbohydrate. It is important because it helps move the food through the digestive tract, exercising the intestines as it goes. Fiber also picks up toxins, excess waste, water and fat and moves them out of the body. Fiber is found in vegetables, fruits, nuts, grains, and beans. By eating more fibers Early Menopausal symptoms like constipation and diarrhea can be alleviated.
• ADD WHOLE SEEDS -Eat daily seeds like sunflower, pumpkin, flax and sesame seeds. Seeds are high in antioxidants, fiber, vitamins, minerals and phytoestrogens. Seeds can help alleviate Early Menopausal needs like snacking and cravings.
• ADD NUTS AND NUT BUTTERS -Nut butters like almond and peanut are good sources of protein and provide energy. They are high in antioxidants, good fat, fiber, vitamins and minerals. Do not buy nut butters with sugar or added hydrogenated oils for they can cause weight gain and high cholesterol. They make great snacks and lunches and taste wonderful on fruit and vegetable. By eating these nuts and nut butters you can eliminate Early Menopausal symptoms such as headache, depression and mood swings.
• ADD NATURAL SWEETENERS -Some Early Menopausal women experience symptoms such as a lack of energy or a feeling of sluggishness after eating too many concentrated sugars, which cause an increase in your insulin levels and then a drop, which leads to the low blood sugar. Thus, Eat natural sweeteners like honey or molasses sparingly and try adding a new sweetener called Stevia Root, which has been proven to regulate blood sugar. Try eating sweets with carob instead of chocolate for a treat.
Liquids
• ELIMINATE SODA POP-Instead try using seltzer water combined with juice like apple or grape to get a healthy soda pop. Soda pop has huge amounts of sugar and caffeine. By eliminating too much soda pop Early Menopausal symptoms such as severe headaches, weight gain, irritability and mood swings can be eliminated.
• DRINK WATER-Water is actually the most important nutrient of all. A body can live without food for three to four months, but without water, it would die in three to four days. The body is made up of around 70% water. Water is used in almost every cellular function. Water helps move food through the digestive system; it makes blood liquid to carry nutrients to cells, keeps us warm by insulating our flesh and cools the body down by carrying heat outside of the body through perspiration. Water cleanses the cells and carries waste out of the body. High sources of water are also in the foods we eat like fruits and vegetables. By drinking 8 glasses of water and eating high water content foods daily Early Menopausal symptoms like bloat, vaginal dryness, dark circles under the eyes, stomach distress and more would be eliminated.
• DECREASE OR ELIMINATE YOUR CAFFEINE INTAKE OF COFFEE AND COLAS – Caffeine is a stimulant and it stimulates more than just your brain. Drinking too much caffeine can cause Early Menopausal symptoms such anxiety, acid stomach insomnia and osteoporosis because caffeine is a calcium depleter. Drink green tea in its place and other herbal decaffeinated coffee and teas. The benefits of avoiding caffeine for Early Menopausal symptoms are a more comfortable menopause, consistent energy levels, prevent osteoporosis and alleviate headaches.
• REDUCE CIGARETTE SMOKING-You are at a higher risk for Early Menopausal symptoms if you smoke because smoking is a nutrient robber and will deplete the body of vitamins especially vitamin C. Thus, Early Menopausal symptoms like weak immune system frequent colds and flu can be alleviated if the smoking is reduced or eliminated.
• ELIMINATE OR REDUCE ALCOHOL -Excessive alcohol can inhibit calcium absorption. Alcohol also reduces the amount of active vitamin D formed by the body and may interfere with the bone-protecting benefits of phytoestrogens. Alcohol may even increase the loss of calcium via the kidney. By reducing alcohol consumption Early Menopausal symptoms such as yeast infections, osteoporosis, mood swings and more can be alleviated or prevented.
To order “Eating Right for Your Hormonal Health,” A Manual for Endometriosis and Other Endocrine Disorders, email or phone: 508-309-4342 http://karenspencerdees.com/about.html
By Gloria Gilbere
 Gloria Gilbere, DHom, ND, PhD Once in a while in the life of a health detective, like myself, you find an article or two that provides such valuable information you just need to share it. The following is a contribution by Nancy Miller who has brought to the forefront the importance of making your own baby food; NO it’s not hard, you’re going to be amazed!
Five Reasons For Preparing Your Own Baby Food
Are you undecided whether you should prepare your own
baby food or just buy it from the store? If so, then take
a look at these 5 good reasons for doing it yourself – they
may help you make up your mind…
1. It’s Healthier and More Nutritious
Commercial baby foods contain additional fat, salt, sugar, fillers or other ingredients that are completely unnecessary (and often inappropriate) to your baby’s diet.
These additives are an attempt to add flavor, texture and bulk to poor-quality products. They contribute nothing at all to your baby’s health or well-being. By preparing the food yourself, you can be sure that your baby is getting exactly what his/her little body needs – and nothing that it doesn’t.
2. You’re in Control
By preparing your baby’s food yourself, you know exactly what your baby is eating. When you prepare an apple sauce, you know he/she is getting fresh, pure apple and all the goodness it contains. However, when you buy apple-sauce at the store, you’d almost need a degree in nutrition just to decipher the list of ingredients.
3. It’s Easy
Once you get started cooking for your baby, you’ll quickly
realize just how easy it is. All you need is a food blender
and some fresh ingredients to quickly prepare healthy,
tasty, home-made meals for your little one. Furthermore,
by making large amounts of his/her favorite meals in
advance, and then freezing them for later, you’ll be able
to serve up delicious, healthy meals in minutes — every day of the week.
4. It’s Much Cheaper
The prices that baby food manufacturers charge for their products is nothing short of scandalous and are in no way justifiable. The reason they can charge so much is because they’ve conditioned most parents to believe that they have no choice but to buy from them. By preparing your baby’s food yourself, you can avoid being a victim of this daylight robbery, and find yourself with extra cash to spend on all those other things that a growing baby needs.
5. It’s Very Gratifying
Watching your baby enjoy the meal you’ve just prepared for him/her is already a very gratifying experience. On top of that, however, you have the satisfaction and pride of knowing that you’re giving your child the gift of a healthy and nutritious diet – and saving yourself money as well.
And finally…If all that weren’t enough, here’s another great reason to
do it yourself: home-made baby food is much tastier than any
commercial product. Delicious food is one of life’s great
pleasures and your baby deserves to enjoy the rich flavor
and texture of real home cooking just as much as you or I.
After all, none of us would enjoy eating ‘TV Dinners’
morning, noon and night – and that goes for your baby too!
Your Partner in Health,
Dr. Gloria Gilbere (aka Dr. G), ND, DAHom, PhD, EcoErgonomist, Wholistic Rejuvenist
Creator of certificated courses for health professionals to become Wholistic Rejuenists. Visit my website at www.gloriagilbere.com.
Sign-up for my free Health Blog at www.yourhealthdetective.com.�
About the creator:
Nancy Miller is author of ‘How to Make Your Own Healthy Baby
Food’ and a full-time working mom. Visit Nancy’s website at
http://www.healthy-baby-food.com
By Karen Spencer-Dees
Dr. Karen Spencer Dees, PhD Obesity is now an epidemic, not only for adults but also for our children. Over the last 20 years obesity has doubled in the United States.
Obesity has many complications associated with it, such as, high blood pressure, diabetes, elevated cholesterol and triglycerides, sleep disorders, hormone disorders, skeletal diseases, acne, arthritis, skin rashes, tonsil enlargement, sinusitis, ear infections, asthma, stomach disorders, constipation colitis, hemorrhoids and more.
What kills Americans most? Heart Disease, it’s the number 1 cause of death in this country.
You can lower your chances of getting heart disease. One way is to choose foods carefully.
√ Eating for a Healthy Heart and Weight:
• Eat less Fat
• Eat less Sodium
• Eat more Fiber
• Eat a Variety of Foods
• Eat plenty of Whole Grain Bread, Rice and Cereals
• Eat lots of Fruit and Vegetables
√ Keep Realistic Goals:
• Aim for a Healthy Weight
• Choose a lifestyle that combines sensible eating with regular physical activity.
• Get an accountability partner to keep you on track.
• When loosing weight, a loss of ½ – 2 pounds per week is usually safe.
√ For Our Family:
• Be “Choosy”
• Fresh Fruits and Raw Vegetables
• Hearty Whole Grain Snacks
• Frozen Fruit Pops made with Juice
√ Fresh Squeezed Facts
A balanced diet includes a variety of foods. Like foods, most beverages can
fit into a healthful diet when chosen wisely. For instance, ¾ cup of fruit
juice can count as a serving of fruit for children 4 and older.
The problem is, many children may be consuming too much juice, often in place of milk, water, fruits or vegetables. While 100% fruit juices contain vitamin C and some minerals, they often lack the fiber that whole fruit contains.
Choose to offer your children the whole piece of fruit and vegetables as a snack in place of juices. This also applies to all adults.
For more information on specialized diets, visit Dr. Karen Spencer Dees’ website
About Dr. Karen Spencer Dees
Karen is a Doctor of Holistic Nutrition, has a BS, MS and Doctorate of Nutrition from Clayton College with high honors in all three degrees. Today Dr. Dees is Faculty and a Curriculum Writer for Clayton College of Natural Health. She sat on the board of the National Association For Nutrition Professionals, Board Certified by the American Alternative Medical Association and American Association For Drugless Practitioners and a member of the American Holistic Health Association.
Karen has received national distinction for her work in Women’s Health. She is author of “Eating Right for Your Hormonal Health, A Manual for Endometriosis and Other Endocrine Disorders” along with other nutritional health programs. Learn more about Dr. Dees at her website: www.karenspencerdees.com
By Angela Vail
 Planting the seed. While personal digital assistants (PDAs) are a wonderful modern convenience, they also require a person to become more aware of their usage patterns and how this can affect their health and well-being - ergonomic issues are being presented to health care professionals. As a retired chiropractor interested in the many different aspects of maintaining natural health in today’s society, I urge everyone to learn more about what you and your family might need to take into consideration in this informative article from the American Chiropractic Association News.
http://www.acatoday.org/content_css.cfm?CID=3095
By Karen Spencer-Dees
Dr. Karen Spencer Dees, PhD Hormonal balance is an achievable goal and will improve the quality of living. By educating yourself on dietary changes that support hormonal health, you will feel (and see) the difference.
* Boost Immune System
* Regulate Hormones
* Regulate Hypoglycemia
* Lift Depression
* Reduce Stomach Distress
* Eliminate Candida
Select the freshest organic foods you can find! As food sits for long periods of time it becomes stale with poor flavor, texture and appearance. Food also becomes rancid if it contains oils and becomes depleted of nutrients, which are destroyed by exposure to oxygen in the air.
Rules for Hormonal Health
1. Focus on fresh vegetables and fruits, and raw un-toasted, un-roasted grains and cereals that are high in fiber, vitamins and minerals. The Fiber helps to balance our hormones.
2. Eat SWEET POTATOES!! Excellent mood balancer.
3. Remember to consume lots of leafy green veggies, as they are highest in Calcium and Iron.
4. If you have hot flashes an excellent product is called “Dong Quai”.
5. Buy organic produce and grains and use as much as possible in your daily menus. Seek out the closest farmers markets and shop there for produce. Please use a fruit and vegetable rinse, as it will aid greatly in removing bacteria from all produce.
6. Use the simplest, shortest cooking methods possible when preparing your food in order to insure optimum retention of nutrients. In other words, steam vegetables only to the points of al dente, like fish and chicken until just done, steam rice or grains until tender and then remove from heat immediately. Then gently simmer on low heat vs. rapidly boiling on high heat.
7. Eat at least 50 percent of your vegetables and fruits in the raw form. This preserves vitamins, minerals and active enzymes, which may be destroyed by heat and water during the cooking process.
8. Eat the skins of your fruits and vegetables whenever possible. Many of the essential nutrients are under the skin. Make sure to wash all fruits and vegetables in a fruit and vegetable rinse to remove any pesticide. If you are not able to wash them in a rinse peel the skin.
9. Chose vegetables and fruits over their juices. The fiber that is discarded in the production of the juice is very high vitamins, minerals and phyto chemicals that are essential in the prevention of disease and illness. Remember it takes 7 pieces of fruit to equal 1 glass of juice. For weight loss cut the juice in ½ with water or just eat the whole fruit.
10. Season your foods with natural condiments, such as fresh herbs, fresh garlic, onions, and lemon juice, peppers, organic vinegar’s, vegetable flakes and powders, and spices. Use “Spike” from the health food store for good seasoning.
11. Include a wide variety of foods in your diet. This will give you a better balance of essential nutrients. What one food lacks, another contains.
12. Reduce your intake of fats, especially saturated fats. These include fats from dairy products and most animal protein sources, “other than fish and seafood”. EAT FISH!
13. Include fats in your diet, which are from plant oil sources, focusing on pure virgin olive oil, organic coconut oil and sesame oil. Use them uncooked, in dressings, salads and steamed vegetables.
14. Stay away from fats that are of a Trans-fatty acid nature, which incorporate hydrogenation in the processing. In other words, check the label for the words hydrogenated, partially hydrogenated, palm oil or any other oil, which is listed as hydrogenated. Use replacements with more soy (whole, optional) for your hormone regulation and depression lifting.
15. Fish is generally high in type of oil, commonly referred to, as Omega-e fish oil deemed beneficial to the heart and hormones. The best is deep-water fish like salmon and tuna. Vitamin E is great for increasing libido and dryness of the skin. It will lubricate the body.
16. Increase your consumption of legumes as a high fiber, low fat, calcium and iron source of protein. Included are soybeans (whole) and soybean products, such as tempe, tofu, miso and soymilk. Other varieties of legumes: chickpeas (garbanzo beans), pinto beans, white and red kidney beans, split peas, lentils, black-eyed peas, etc. These are hormone balancers.
17. Include at least 2 cups of plain, nonfat yogurt, kefir, or acidophilus milk daily for their immune-enhancing properties. Select only those brands that list the specific cultures, and list them as “Live Cultures”. 3 grams of Acidophilus or 3,000 milligrams equals a daily allowance. Excellent for gas and stomach discomfort.
18. Use a good multi-vitamin daily
19. B12 is excellent for depression, fatigue and stress and regulator of hormones
20. Drink a green tea for cancer prevention and as an immune booster daily
21. As a natural Antibiotic for Yeast overgrowth or mild infection try Chinese Golden Seal Root
22. The best place to begin is 1 step at a time.
To learn more, visit www.KarenSpencerDees.com
Upcoming Event
Jan 20, 2010, 7:00 PM, Clayton College of Natural Health – Academics Weekly Live Conference Call with Karen Spencer-Dees: “Early Menopause and Nutrition”. Attendees: Clayton College of Natural Health students
About Dr. Karen Spencer Dees
Karen is a Doctor of Holistic Nutrition, has a BS, MS and Doctorate of Nutrition from Clayton College with high honors in all three degrees. Today Dr. Dees is Faculty and a Curriculum Writer for Clayton College of Natural Health. She sat on the board of the National Association For Nutrition Professionals, Board Certified by the American Alternative Medical Association and American Association For Drugless Practitioners and a member of the American Holistic Health Association.
Karen has received national distinction for her work in Women’s Health. She is author of “Eating Right for Your Hormonal Health, A Manual for Endometriosis and Other Endocrine Disorders” along with other nutritional health programs. Learn more about Dr. Dees at her website: www.karenspencerdees.com
By Gloria Gilbere
Gloria Gilbere, DHom, ND, PhD The COLORS of Health
Detecting and Removing Lead Paint
Find out how to detect lead paint in your home – and what to do to contain or remove it.
Lead poisoning is perhaps the most commonly known children’s environmental health issue. Lead is the number one environmental health hazard to children in the United States. Even so, more than 40 percent of U.S. homes built before 1978 – about 38 million – contain lead paint, according to the U.S. Department of Housing and Urban Development (HUD).
Though lead-based paint was banned in this country in 1978, children continue to be exposed to it, most typically from chipping or peeling old paint; many times from hand-me-down cribs, wood toys, and high-chairs.
The Dangers of Lead-Based Paint
Lead, a heavy metal – a highly toxic neurotoxin. Lead poisoning in children can cause lowered IQ, memory loss, learning disabilities, impaired hearing reduced attention spans, aggression, and other behavior problems. Developing babies can be exposed to lead in the womb when their mothers are exposed to lead.
Lead also gets stored in our bones and teeth. Pregnant women who had been exposed to high levels of lead in the past could expose their babies during pregnancy even after their exposure has ended.
Children’s risk is usually greatest in their earliest years, because their brains are still developing. They are also at that exploratory age when their curiosity may lead them to putting paint chips in their mouths.
They also may ingest dust from lead paint that gets on their hands. Activities like opening a window or door coated with lead paint can create enough lead dust in a room to harm a child.
Detecting and Removing Lead-Based Paint
The following guidelines are presented as recommendations from the non-profit organization Healthy Child.
- If your home was built before 1978, have your home tested for lead. The National Lead Information Center (NLIC) provide a list of EPA-certified labs near you. You may send the labs paint chips from cracks for testing. The NLIC can provide a list of local specialists who can remove or seal the lead. Do-it-yourself tests, available at hardware stores, can detect high levels of lead, but may not clue you into low levels or lead paint that is under many layers of paint.
- If lead is found, but the paint is still intact (not chipping or peeling), then your family is safe from lead poisoning. However, if the lead paint is falling apart or was used on door jambs, window frames, cribs, toys, children’s furniture, where constant movement and friction cause a dust to escape, you will need to take action.
- If you plan to paint or renovate areas where there is lead paint, you must have the lead paint removed by a lead abatement specialist before starting. If you sand or tear down walls that have lead paint in them, a fine lead-laden dust will disperse throughout your house! Everyone who lives in the house will be exposed to significant risk.
- A lead abatement specialist (see below) must clean up all lead paint. Do not attempt this yourself! The U.S.Department of Housing and Urban Development (HUD) offices or the American Industrial Hygiene Association can help you locate certified lead removal contractors in your area.
- As a temporary measure, until lead paint is removed, damp mop frequently to clean up lead-laden dust. Wash children’s toys and stuffed animals frequently. Use a portable HEPA air-filtration system whenever possible.
- If possible, your family should move out while lead-based paint is being removed by a lead abatement professional.
Title X Housing Protection ensures that all homebuyers and tenants have the right to be informed of the presence of lead paint in a pre-1987 home that they intend to buy or rent. Contact the EPA or the NLIC for more information.
For more information on detecting and removing lead paint, see the Tools for Detecting Hazards: Lead page, by the Community Environmental Health Resource Center (CEHRC).
 Healthy New Paint
Years ago, we didn’t have options for healthy paint unless you live in an area that makes milk-based brands. Now days just about every major paint manufacturer offers paint with NO VOLATILE ORGANIC COMPOUNDS (VOC). Yes, it does cost approximately $4 to $5 dollars more per gallon but worth the investment. You can choose any color and have the paint store tint it just like the toxic variety; why would you choose anything else? That “new paint smell” in conventional paint is the off-gassing of toxic chemicals. The new NO VOC paint has very little, if any, odor when applied but it is NOT toxic. It completely cures in about 72 hours. If your local paint supplier doesn’t carry it or, worse yet, doesn’t know about NO VOC paint, find a new supplier, naturally.
Your Partner in Health,
Dr. Gloria Gilbère (aka Dr. G), ND, DAHom, PhD, EcoErgonomist, Wholistic Rejuvenist
Creator of certificated courses for health professionals to become Wholistic Rejuvenists. Visit my website at www.gloriagilbere.com. Sign-up for my free weekly health Blog at www.yourhealthdetective. com
By Karen Spencer-Dees
Dr. Karen Spencer Dees, PhD Every family needs guidelines. Having a set of agreed upon guidelines makes it easier for children to know what is expected of them and learn in the process.
Eating healthy can be fun. Turn it into a game with stickers as prizes or review the rules over dinner, explaining why you chose certain foods and left others out.
Here are the guidelines for a family incorporating healthy habits into their lifestyle.
1. Healthy Eating is a way of thinking
2. Cut all juice in half with water
3. Increase daily drinking of water
4. Eliminate soda pop (it flushes calcium out of bones and weakens the body).
5. Add 1 extra serving of fruit & vegetable per day.
6. Decrease or eliminate white sugar & add honey or real maple syrup
7. MAKE FOOD FUN
8. EXPERIMENT
Remember this!
v Learn how to eat smart.
v Choose foods that taste good and are good for you.
v Include healthy treats so you don’t feel deprived.
v Your body will naturally adjust itself to its best weight. (That can mean losing, gaining or staying the same, depending on what your body needs)
Other Healthy Tips:
- Slowly incorporate these foods into you and your child’s diet in a way that no one feels pressured or deprived but rather alert, energized and empowered.
- Remember: Honey and real Maple Syrup will not cause hyperactivity or anxiety.
- Put your child’s plate, bowls, etc… at their level and let them help set the table.
- Buy “fun” dinnerware so that your child is excited about
- Try to sit down as a family for as many meals as possible
- Place an amount of food on plates that realistically can be eaten without over-eating. This provides a sense of accomplishment when your child cleans their plate and also helps the entire family not overeat.
- Make meals colorful. Fruits, Vegetables, Grains & Protein
To learn more, read Wellness & The Family
About Dr. Karen Spencer Dees
Karen is a Doctor of Holistic Nutrition, has a BS, MS and Doctorate of Nutrition from Clayton College with high honors in all three degrees. Today Dr. Dees is Faculty and a Curriculum Writer for Clayton College of Natural Health. She sat on the board of the National Association For Nutrition Professionals, Board Certified by the American Alternative Medical Association and American Association For Drugless Practitioners and a member of the American Holistic Health Association.
Karen has received national distinction for her work in Women’s Health. She is author of “Eating Right for Your Hormonal Health, A Manual for Endometriosis and Other Endocrine Disorders” along with other nutritional health programs. Learn more about Dr. Dees at her website: www.karenspencerdees.com
By Gloria Gilbere
Gloria Gilbere, DHom, ND, PhD These simple steps will help you reduce your exposure to synthetic pesticides and guard against certain cancers and high dioxin intake, among other toxin-building substances.
Colon Health – Imperative to Immune Defenses
Increasing your intake of fruits, vegetables, legumes and fiber, or a non-habit forming, non-aggressive professional herbal fiber support may help eliminate toxic build-up and overall body-burden. Most of our immune system is housed in our gut, therefore, we can’t expect our body to perform at its peak if we carry around toxic waster matter.
Feast on folic acid before conceiving and while pregnant.
Sources include dried beans and peas, citrus fruit, spinach and broccoli. Adequate folic acid early in a baby’s development helps prevent neurological defects, such as spina bifida. Note: too much folic acid may pose its own risks, so talk with your health professional about how much you need. A professional strength complex of prenatal vitamins will contain everything you need.
Reduce consumption of alcohol and caffeine, and quit smoking.
Women who smoke during pregnancy (or are exposed to second-hand smoke) are more likely to give birth to small babies with low birth weight. Alcohol and caffeine lower overall health and can negatively impact the developing fetus.
Cut down your intake of animal fats and fish to reduce dioxin, PCB and mercury exposure.
Trim fat and skin from meats as best as you can. Limit consumption of fatty and predatory fish, such as tuna and salmon, to once a month at most; alternatives include flounder and sole. Broil fish and meat so the fat drips away from the food. Choose organic skim dairy products. There are seafood companies that only fish in deep, cold waters of Alaska and freeze-dry their catch as caught, as well as test it to insure there is no known heavy metals or health-depleting contaminants; they ship directly to your door.
Drink pure water.
Have your water tested for lead, chlorine by-products (trihalomethanes), perchlorate, and pesticides. If there are contaminants, install an appropriate water filter and use a stainless steel water bottle to keep you hydrated on the go. Remember that your skin is the largest organ of absorption and elimination; if you’re bathing/showering with chemicals, you and the baby are absorbing them, especially while the pores are open in hot water.
Test old paint for lead while planning your pregnancy.
Lead is stored in the bones and can be passed to a developing baby through the placenta. The EPA maintains a list of certified labs where you can send paint samples. Removal of lead paint must only be done by a professional and pregnant women should stay away from the area until it is thoroughly cleaned.
Get smart about plastics. 
Some plastics cause dangerous pollution during manufacturing and some contain chemicals suspected of causing harm – especially to kids. Avoid those numbered 3, 6, or 7 (PC). These resin codes are typically on the bottom of an item in a triangle of arrows. When using any plastic, be safe by not using in the microwave or with hot food (the heat promotes leaching, that includes Styrofoam cups). Discard or stop using for food and beverages when the product begins to have signs of wear and tear.
Use fewer personal care products or all organic ones.
Many personal care products contain chemicals that disrupt hormones your baby will rely on for proper development; others contain carcinogens and neuro-toxins, among other things. The best thing for you and baby is to reduce how much you use and to use organic products fragranced ONLY with organic essential oils.
Clean without toxic chemicals.
You don’t need a chemical arsenal to keep your home clean. Basic ingredients like baking soda and vinegar can tackle most household chores. Or, you can purchase microfiber cloths embedded with silver that have been tested to kill 99.9% of bacteria, even in hospital settings. They’re cost-effective and all you do is use water and launder. They have been tested up to 300 washings and maintain their same level of effectiveness. Use an embedded microfiber cloth for everything, they last forever and with just water pick up dust, dirt, grime, grease, and even exfoliate your face and body to help maintain good skin health and that “glow.”
Find out what chemicals are in your local air, water and soil.
Start in your backyard. Sign up for air quality alerts at AirNow.gov.
Your Partner in Health,
Dr. Gloria Gilbere (aka Dr. G), ND, DAHom, PhD, EcoErgonomist, Wholistic Rejuvenist
Creator of certificated courses for health professionals to become Wholistic Rejuvenists. Visit my website at www.gloriagilbere.com. Sign-up for my free weekly Blog at www.yourhealthdetective.com.
Resources
Christopher Gavigan, Healthy Child Times, www.healthychild.com
By Karen Spencer-Dees
 Dr. Karen Spencer Dees, PhD Understand how foods affect your moods and you’ll improve your physical and emotional health.
The problem is moods affect the way we look at the world around us. If we are constantly feeling blue, low or angry, our view of the world will continually appear negative. Most of the time, our moods swing back to center from the highs and lows, and we recover from our disappointments, or the elation of our victories.
Occasionally, however, our moods go haywire, and they stick at either end of the spectrum. We may suffer from clinical depression and generally be considered out of balance. Much of this has to do with the foods we eat on a daily basis.
Nutrition scientist discovered long ago our moods are linked to the production or use of certain brain chemicals, and they have identified many of the natural chemicals in foods that change the way we feel. Food influences neurotransmitters by attaching to brain cells and changing the way they behave. This opens pathways to those cells so that other mood-altering chemicals can come through the gates and attach themselves to brain cells.
√ Eliminate Anxiety – Add:
Whole Grain Cereals
Legumes
Nuts
Poultry
Fish
Meat
Eggs
Milk and other dairy products
Fresh Fruits
Fresh Vegetables.
What They Do:
They contain antioxidants such as these listed below, which
are also anti-stress nutrients:
Vitamin A
Beta-Carotene
Vitamin C
Vitamin E
Selenium
Zinc
Cooper Manganese
√ Get Focused – Add:
Whole Grain – Cereals, Pasta, Rice
Dried Beans
Nuts
Fish
Eggs
Milk
Fresh Fruits
Fresh Vegetables
What They Do:
They contain water-soluble vitamins like B-complex vitamins especially thiamin, riboflavin, Niacin, Pyridoxine and Cobalamin, which aid in the proper functioning of the brain and the nervous system, by improving the blood circulation to the brain and converting the food we eat into energy that the brain can use. B-vitamins enhance the functioning of the brain neurotransmitters and improve the ability to think, reason, learn and imagine.
Get Energized! – Add:
Green Vegetables
Peas
Pumpkin
Broccoli
What They Do:
They contain minerals such as iron, manganese and potassium, which counter anemia. Anemia, (common among young women) causes weariness, affecting physical as well as the mental health.
Get Happy – Add:
Green Vegetables such as spinach
Meat
Seafood
Bananas
What They Do:
They contain magnesium, which aids in fighting gloominess, misery and confused states of mind.
Be Calm – Add:
Beetroot
Cabbage
Celery
Fruits
Fresh Vegetables
What They Do:
Fiber in these foods ensures a good bowel movement.
Irregular bowel movements cause irritability and quick temper.
To learn more, read Wellness & The Family.
By Karen Spencer-Dees
Dr. Karen Spencer Dees, PhD Inflammation is a commonly used phrase today and one worth understanding. When the body has inflammation, the body tissues can be responding to injury or irritation. However, sometimes the body can trigger an inflammatory response when there is no real invader such as in auto-immune diseases, where the body sees a part of itself as an invader and causes damage to itself.
In an inflammatory response, the white blood cells release chemicals into the body to get rid of foreign substances. Inflammation can be characterized by pain and swelling as well as redness and heat. There are a wide variety of names for specific inflammatory imbalances, such as arthritis for inflammation of the joints. Regardless, when inflammation is present, knowing how to eat can make a significant difference in reducing the inflammation.
Reducing the inflammation in your body is important for the overall health of your body.
Anti-inflammatory Diet Tips
Over all, when you are choosing anti-inflammatory foods to help reduce your inflammation and
pain, choose fresh foods instead of heavily processed foods. Here are some tips:
• Breakfast could be oatmeal served with fresh berries and walnuts, with a cup of soy milk.
• Snack on whole fruits, nuts, seeds, and fresh vegetables throughout the day instead of
cookies and candy.
• Eat more fish and less fatty red meat.
• Stay away from deep fried foods and bake or stir fry your meals instead.
• Choose green, orange, and yellow vegetables for your side dishes.
• Drink plenty of water, fresh 100% fruit and vegetable juices, herbal teas and green tea.
To learn more about eating an anti-inflammatory diet, read Anti-Inflammatory Foods on my website.
About Dr. Karen Spencer Dees
Karen is a Doctor of Holistic Nutrition, has a BS, MS and Doctorate of Nutrition from Clayton College with high honors in all three degrees. Today Dr. Dees is Faculty and a Curriculum Writer for Clayton College of Natural Health. She sat on the board of the National Association For Nutrition Professionals, Board Certified by the American Alternative Medical Association and American Association For Drugless Practitioners and a member of the American Holistic Health Association.
Karen has received national distinction for her work in Women’s Health. She is author of “Eating Right for Your Hormonal Health, A Manual for Endometriosis and Other Endocrine Disorders” along with other nutritional health programs. Learn more about Dr. Dees at her website: www.karenspencerdees.com
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