Mom's Light

The best advice I ever had #2 Avoiding Eczema

2010-05-05T12:24:00.000-07:00

I am continuing my series on good advice that has helped me as a mother of young children. When starting solid foods, I had no idea how intentional I needed to be. I read to add one food item at a time and wait a few days for reactions. I found several food allergies in my first daughter that way. She has an eczema reaction to strawberries, peaches and squash to name a few. Besides being heartbroken about all of the good food she would miss out on as a baby. I was very happy to know the cause. I did not have give her medicine to treat eczema. We found the cause, great healthy food that dear old Mom was giving her.

I always feel so sad when parents have not looked at their child's diet and there is a bad case eczema present. I cringe to think of how many kids get topical steroids when they just need to avoid dairy or even strawberries.

Major Drug Recall for Pediatric Susp.--Tylenol & Zyrtec

2010-05-04T08:42:00.001-07:00

Please check your allergy, pain and fever medications. McNeil has announced a major recall. Most items have already been removed from the shelves; however, you may have product at your home. If you have affected product at home, contact McNeil for a refund or take them into your local pharmacy for more advice, especially if you feel that your child reacted differently to the medication this time.

McNeil Consumer Healthcare Announces Voluntary Recall of Certain OTC Infants’ and Children's Products

Fort Washington, PA (April 30, 2010) – McNeil Consumer Healthcare, Division of McNEIL-PPC, Inc., in consultation with the U.S. Food and Drug Administration (FDA), is voluntarily recalling all lots that have not yet expired of certain over-the-counter (OTC) Children’s and Infants’ liquid products manufactured in the United States and distributed in the United States, Canada, Dominican Republic, Dubai (UAE), Fiji, Guam, Guatemala, Jamaica, Puerto Rico, Panama, Trinidad & Tobago, and Kuwait. (SEE RECALLED PRODUCT LIST BELOW).

McNeil Consumer Healthcare is initiating this voluntary recall because some of these products may not meet required quality standards. This recall is not being undertaken on the basis of adverse medical events. However, as a precautionary measure, parents and caregivers should not administer these products to their children. Some of the products included in the recall may contain a higher concentration of active ingredient than is specified; others may contain inactive ingredients that may not meet internal testing requirements; and others may contain tiny particles. While the potential for serious medical events is remote, the company advises consumers who have purchased these recalled products to discontinue use.

The company is conducting a comprehensive quality assessment across its manufacturing operations and has identified corrective actions that will be implemented before new manufacturing is initiated at the plant where the recalled products were made.

Consumers can contact the company at 1-888-222-6036 and also atwww.mcneilproductrecall.com. Parents and caregivers who are not sure about alternative pediatric health treatment options should talk to their doctor or pharmacist and are reminded to never give drug products to infants and children that are not intended for those age groups as this could result in serious harm.

For additional information, including affected NDC numbers, consumers should visit our website www.mcneilproductrecall.com or call 1-888-222-6036 (Monday-Friday 8 a.m. to 10 p.m. Eastern Time, and Saturday-Sunday 9 a.m. to 5 p.m. Eastern Time). Any adverse reactions may also be reported to the FDA’s MedWatch Program by fax at 1-800-FDA-0178, by mail at MedWatch, FDA, 5600 Fishers Lane, Rockville, MD 20852-9787, or on the MedWatch website at www.fda.gov/medwatch.

McNeil Consumer Healthcare, Division of McNeil-PPC, Inc. markets a broad range of well-known OTC products.

###

CLICK HERE FOR RECALL INFORMATION ON CERTAIN INFANTS' TYLENOL® AND CHILDREN'S TYLENOL® PRODUCTS

CLICK HERE FOR RECALL INFORMATION ON CERTAIN INFANTS' MOTRIN® AND CHILDREN'S MOTRIN® PRODUCTS

CLICK HERE FOR RECALL INFORMATION ON CERTAIN CHILDREN'S ZYRTEC® PRODUCTS

CLICK HERE FOR RECALL INFORMATION ON CERTAIN CHILDREN'S BENADRYL® PRODUCTS

CLICK HERE FOR INFORMATION ON ALL RECALLED PRODUCTS FROM APRIL 30, 2010

Best Advice I Ever Had #1 The extra diaper bag

2010-05-02T14:58:00.001-07:00

Hello All,

I am going to do a series on the best mommy advise I every received. The first piece of advice that comes to minds is in the area of organization. One of the hardest things about having a new baby is figuring out how to lug all of your stuff around. One way to make this part easier is to carry a small diaper bag with you. Just place the essentials inside, enough for 2 or 3 diaper changes and a small item of clothing for emergencies.

In your vehicle, however, keep the mother load. Have a large diaper bag with enough for your entire outing and several clothing changes. If you drive more than one vehicle, put one bag in each car. The only hard part is to check it regularly and update the sizes in the large bag. Remembering to check gets harder when the baby becomes a toddler and may not change sizes as frequently.

I loved this piece of advice because I didn't have to be weighed down with "stuff" all of the time. I was prepared for accidents, extended outings (i.e. something keeps you out longer than expected), and when you inevitably forget something important at home. I was glad for this spare bag many days.

If you have the best mommy advice ever, please leave me a comment or email.

DOUBLE DUTY MEAL

2010-04-19T15:34:00.000-07:00

Do you hate to cook multiple meals for your family so that all of your family members will be satisfied? I do. I am trying to eat my healthfully and other still want all of the favor that salt and meat bring. Today I scored a big thumbs up with my version of a classic, Ratatouille. I figured I could have sausage for the meat lovers to add to their dish. As it turned out, my husband loved it without the sausage. I used summer squash which is loaded with omega-3 fatty acid, B vitamins and vitamin C. Here is my version.

1 large onion

3 large yellow squash

2 large zucchini squash

1 can diced tomatoes

2 tablespoons grapeseed oil

1 to 2 tablespoons creole seasoning (Emeril has a recipe for this. Leave out the salt.)

2 teaspoons dry basil

Garlic, salt, pepper, cayenne pepper to taste

1 bell pepper (mine was roasted)

2 cups steamed brown rice.

Slice onion into rings but place the discs in tact into the skillet of hot oil to caramelize. Put fresh garlic in the pan with onions at the last minute. Take onions and garlic out for the pan. Add a little water to the pan to deglaze. Put your thinly sliced squash into the pan with the can of diced tomatoes and diced bell pepper. Add seasonings to taste and let come to a boil. Add the onions and garlic back into the pan and toss to coat with seasoning. Reduce heat and continue to simmer about 10 to 15 minutes. Remove the top and continue to simmer to reduce liquid down. You could cut up some Andouille or smoked sausage and cook with the squash or just serve in on top after you are done.

Super Simple Recipe Surprise -- Banana Pudding Fix

2010-03-30T07:17:00.000-07:00

If you can stand the color, this might become the best little dish you have had in a long time. I was totally surprised by the flavor. It tastes like the best banana pudding ever. I was looking for the Nilla Wafers to go on top.

Recipe

1 perfectly ripe banana

1 perfectly ripe small avocado.

Place both in a bullet mixer or other small mixer and blend until smooth.

The high fat content of the avocado made this mixture blend smooth like a pudding. Yummo! The only catch is the green color. Love love love it!

THE PHARMACIST’S CORNER -Boost Your Child’s Brain with DHA

2009-10-29T02:19:00.000-07:00

Make my day and visit momslight.blogspot.com. Make my year and subscribe to this blog. Click on any underlined word or phrase for a link to more information.

One very important chemical that your body needs is DHA or docosahexaenoic acid. This is a type of omega-3 fatty acid. You may have heard about omega-3 fatty acids in fish oils for heart health in adults. DHA is actually a major component of the brain and eyes and is an important developmental element for children. Infants get their first dose of DHA through their mother’s breast milk, which is yet another reason to breastfeed as long as possible. Some have said this is the missing link between breastfeeding and the enhanced intelligence found in breastfeed infants/toddlers. Many experts even think that omega-3 fatty acid deficiency may contribute to attention deficit disorders. For these reasons, it is important that children continue to consume DHA for optimum brain development after weaning.

Algae is one of the main producers of DHA in nature. When fish eat creatures that consume the algae, DHA eventually gets into the fatty tissue of fish and hence fish oil. Toxins, like mercury, concentrate in fatty tissue; therefore, it is not a good idea to give infants or children DHA made from animal products. Natural sources of DHA include walnuts, flax seeds, green vegetables, fortified grocery products and DHA supplements made from clean, farmed algae. Fuel up on DHA for your child’s healthy development.

THE PHARMACIST'S CORNER -PROBIOTICS

2009-10-02T15:58:00.000-07:00

Probiotics May Boost the Immune System

Click on any red underlined word for a link to a product or more information.

Probiotics are good bacteria similar to those found in our gut. They are available in foods like yogurt or they can be taken as a supplement. A recent study found that children who took probiotics for up to six months lowered the duration of flu-like symptoms by 48%. The use of antibiotics was reduced in this group of children by 84%. The strains examined in this study were Lactobacillus acidophilus and Bifidobacterium animalis. No negative affects were noted from probiotic supplementation; get the word out that giving your child a multistrain probiotic supplement is a safe and effective way to shorten the symptoms of this year’s cold and flu season. Click here to see the full text of the article.

Probiotics supplements for children can be found in most pharmacies and health food stores. I prefer a brand that is kept in the refrigerator. You can also find these good bacteria in a variety of dairy and other grocery products. Check the labels and look for the line “contains active live cultures.” Probiotics are also good for adults. Boost your immune system with these friendly bacteria.

For more information, visit momslight.blogspot.com.

I am losing too much weight! Does anyone else want this problem?

2009-09-20T14:55:00.000-07:00

Lose weight, correct your blood pressure, reverse high cholesterol, normalize your blood sugar, stop the inflammation of rheumatoid arthritis and lupus, get off ADHD medication, protect yourself from cancer and sleep at night. Eat well; live well. These are the claims of the diet plan that I have been following called "Eat to Live" by Dr. Joel Fuhrman.

I have been on Dr. Fuhrman's Eat to Live plan for about 5 months, and I have been telling everyone I know about it. This is the best, most scientifically sound program I have found. I have looked at the zone, adkins, eat right for you blood type, vegetarian, vegan and many many more diet programs. This man breaks it all down. His diet/lifestyle is based on a high nutrient diet. You will automatically get to your perfect body weight and constantly detox your body all while not counting calories. Your taste buds return and the flavor of even the simplest foods come alive.

Heal Yourself

There are a ton of testimonials from people who have been healed of autoimmune diseases (lupus/rheumatoid arthritis), hypertension and diabetes. If you have Lupus, rheumatoid arthritis or eczema, you owe it to yourself to try eating by his guidelines for a couple of weeks to see if any of your symptoms improve. You may be able to come off of some of your meds with your doctor's help. I am confident that by following this diet 90% of newly diagnosed type2 diabetics and people with high blood pressure can come off their meds, with their doctor's approval of course. Many long time diabetics and hypertensive patient's can come off or greatly reduce their meds within a year or two of following this eating plan. I have also heard of people who have gotten their kids off ADHD drugs by following the Eat to Live principles. It is definitely worth a try.

This is my story. I am a recovering fast-foodaholic and Dairy Queen. I noticed that I kept getting high blood pressure reading whenever a doc would check it. (To me, that is anything above 120/80--gotta protect those kidneys.) I had my blood pressure check about 5 times by 3 different doctors and every time it was over the limit. Because I am thin, each doctor just assumed it was an odd event. Being the wonderful clinical pharmacist that I am, I knew I was in trouble. I tried everything I knew. I was eating healthy, and nothing I tried was working. It took Dr. Fuhrman to tell me what my problem was---SALT. By following his plan for 2 weeks my blood pressure normalized (<120/80).

Just by chance I found out why I had had 3 sinus infections in 2 years. While trying new foods, I did not have time to OD on dairy. When I started it back up, I had a violent allergic reaction (not lactose intolerance) that progressed to the beginnings of sinus infection. D@#n! I love dairy, but now I know I need to avoid it in order to stop all of these allergy symptoms. Even when you hate the news, knowledge is power. I have a choice to live well or hurt myself. I just get up everyday and try to stay on the side of living well. If you want to start the program with me, just email me or let me know in a comment.

I have another great story of a friend that started following Dr. Fuhrman's advice about eating and supplements for certain diseases. He is recovering from an almost fatal episode of ulcerative colitis. A month after getting out of the hospital his meds did not seem to be making a big dent in his recovery. I was so happy when he told me that after three days of taking the recommended supplements and changing his diet he finally stopped suffering. WOW! It is so hard to believe what food can do.

Enough with the stories. What's it gonna cost you?

1st the bad news

No processed foods-- no nitrites, MSG, white flour, white rice, white sugar or foods made from them

No fake sugars - nutrasweet, splenda, equal

Very very low dairy consumption

Low meat consumption -no pork, sausage or processed lunch meat with a goal no more than a small serving of good animal protein per day.

No foods with food coloring

No foods with trans-fats

What is on the food list?

Lots of vegetable--fresh, frozen or canned, eaten raw or cooked without oil, fat or meat

Lots of fresh/frozen fruit

Brown rice

Beans/legumes and lentils--cooked without oil, fat or meat

Whole grain bread products and pasta

Nuts and seeds

MORE Good News!

Coffee and tea are OK in reasonable amounts

You don't have to give up meat.

Chocolate in on the list.

You do not have to buy organic.

It is more about adding good foods versus taking away bad ones.

90% faithful is OK.

You can still buy many canned foods. Just watch the sodium content.

Final Note

Please note that if you do not tolerate whole foods like cabbage and beans in the beginning do not give up. It may take a couple of months for your body to start producing the enzymes needed to break down real food. The longer you stick with it the better your body will be able to digest high fiber foods. Most people who start a nutrient rich diet call it quits after experiencing a little discomfort. Sometimes no pain no gain is true.

Just remember that most of the nutrients were taken out of the foods that we were raised on like white bread, pasta, sausage, lunchmeat, etc. I think it must be easier to digest food in this state; however, this type of food does not give your body the antioxidants it needs to heal itself. Our bodies are constantly assaulted by our environment and we must fuel it properly to breakdown those toxins and perform natural healing.

HAPPY EATING!!!

The Voice of a Slave -- a great find!

2009-09-12T08:34:00.000-07:00

I was laughing 'till it hurt the other day listening to the Steve Harvey Show on the radio. He was talking about one of his guest who apparently sounded just like a slave. I did not hear the guy but the joke was too funny. It was not negative, just funny. Anyway, you will never guess what I came across last night. The library of congress interviewed emancipated slaves in the 1930's and 40's as a part of "The New Deal". I listened to 3 "freed" (not that a person can every be property) black men tell their stories. I was fascinated.--- I am on this reconstruction era thing. I listened to George Johnson, Wallace Quarterman and Fountain Hughes.--- In the same night, I heard David Blight talk about his book, A Slave No More. This is a book based on two authentic slave narratives that he found. What a find!

Just click here to find all of the interviews at the library of congress. They are also on itunes -- Itunes U (section) then library of congress in the right column then "voices from the days of slavery".

Weekly Menu Ideas #3

2009-09-06T21:40:00.000-07:00

Make my day and visit momslight.blogspot.com. Make my year and subscribe to the blog.

MONDAY -- Beef fajitas with mexican seasoned pinto beans

TUESDAY -- Corn and chicken chowder

WEDNESDAY -- Eggplant parmesan

THURSDAY -- Shrimp fritters with romaine (BHG recipe)

FRIDAY -- Vegetable bowls: black beans, sweet potatoes, tomatoes and avocado (BHG recipe)

SATURDAY -- Rigatoni pasta with meatsauce

SUNDAY -- Bean and pasta stew

Click on any highlighted area for a link to the recipe.

TIPS: You can use plain soy milk in the corn chowder, add extra garlic and skip the bacon.

ENJOY!

LOVE YOUR BODY TODAY

2009-09-03T08:00:00.000-07:00

Make my day and visit momslight.blogspot.com. Make my year and subscribe to the blog.

I want everyone to start loving their body TODAY. No matter what its short comings are. You are fearfully and wonderfully made. You may not like your fat stomach, big butt or ugly feet, but consider this. Right at this very moment your body is destroying cancer cells on your behalf. Blood is being pumped through your entire system to bring energy and life. Your brain is working, making your lungs breathe in perfect rhythm. Food is being broken down into microscopic parts. You are being defended against foreign invaders like pollen, bacteria, mold and environmental toxins. If any part of your body is sick today--your mind or heart or kidneys, just think of all the other parts that are working perfectly and be grateful.

Today is the first day of the rest of your life. Make positive decisions today about how to make your body function at its best. Remember you are a soul the most important part of you cannot be seen our touched; however, it is our job to make the most of our earthen vessel. This little space suit called the human body serves us well. Let's appreciate it today and every day.

Are you concerned about the safety of plastic products?

2009-08-11T20:23:00.000-07:00

Don't stress out, especially if you have a baby. Just do your best. Our bodies were made to expel toxins. Eat well, rest well and pray. The article below that I found answered many of my questions.

Knowledge is power!

Make my day and visit momslight.blogspot.com. Make my year and subscribe to my blog.

INSTITUTE FOR AGRICULTURE AND TRADE POLICY < FOOD AND HEALTH PROGRAM

2105 FIRST AVENUE SOUTH < MINNEAPOLIS MINNESOTA 55404 USA < (612) 870-0453 < IATP.ORG

Smart Plastics Guide

Healthier Food Uses of Plastics

Environmental problems: Most plastics are made

from petroleum, a non-renewable resource. Plastic packag-

ing also creates unnecessary waste. Plastic is bulky—taking

up a large volume of landfill space.

Health risks: The use of plastics in cooking and food

storage can carry health risks, especially when hormone-

disrupting chemicals from some plastics leach into foods and

beverages. Plastic manufacturing and incineration creates air

and water pollution, and exposes workers to toxic chemicals.

Choose less polluting products to reduce

your exposure to chemicals.

PVC—THE POISON PLASTIC: Polyvinyl chloride, also

known as vinyl or PVC, poses risks to the environment and

human health. PVC is the least recyclable plastic.

• Vinyl chloride workers face an elevated risk of liver cancer.1

• Vinyl chloride manufacturing creates air and water

pollution near the factories, often located in low-income

neighborhoods.

• PVC needs additives and stabilizers to make it useable.

Lead is often added for strength, while plasticizers are

added for flexibility. These toxic additives contribute to

further pollution and human exposure.

• Dioxin in air emissions from PVC manufacturing and

disposal, or from incineration of PVC products, settles on

grasslands and accumulates in meat and dairy products,

and ultimately, in human tissue.

• Dioxin is a known carcinogen. Low-level exposures are

associated with decreased birth weight, learning and

behavioral problems in children, suppressed immune

function and hormone disruption.2

What plastic labels mean: The recycling symbol is used pri-

marily on disposable plastic packaging and single use contain-

ers. Non-disposable food-use goods like dinnerware, pitchers,

flatware and baby bottles usually do not have a recycling label.

NOTE: Not all containers are labeled, and a recycling symbol

on a product doesn’t mean it’s recyclable. Commonly, only

plastic products labeled #1 and #2 with narrow necks are re-

cyclable, but some communities recycle other plastics. Check

with your local municipality or waste disposal company.

PETE: Polyethylene terephthalate ethylene, used for

soft drink, juice, water, detergent, cleaner and peanut

butter containers.

HDPE: High density polyethylene, used in opaque

plastic milk and water jugs, bleach, detergent and

shampoo bottles, and some plastic bags.

PVC or V: Polyvinyl chloride, used for cling wrap,

plastic squeeze bottles, cooking oil and peanut butter

containers, and detergent and window cleaner bottles.

LDPE: Low density polyethylene, used in grocery

store bags, most plastic wraps, Ziplock bags and

some bottles.

PP: Polypropylene, used in most Rubbermaid, deli

soup, syrup and yogurt containers, straws and other

clouded plastic containers, including baby bottles.

PS: Polystyrene, used in styrofoam food trays, egg car-

tons, disposable cups and bowls, carry-out containers

and opaque plastic cutlery.

Other: This is a catch-all category for plastics that

don’t fit into the #1-6 categories. It includes polycar-

bonate, bio-based plastics, co-polyester, acrylic,

polyamide and plastic mixtures like styrene-acrylo-

nitrile resin (SAN). Number 7 plastics are used for a

variety of products like baby bottles and “sippy” cups,

baby food jars, 5-gallon water bottles, “sport” water

bottles, plastic dinnerware and clear plastic cutlery.

Plastics are widely used to store and package food and beverages.

They are convenient, lightweight, unbreakable and relatively

inexpensive. However, there are both environmental and health

risks from the widespread use of plastics.

Published September 2008 < Copyright Institute for Agriculture and Trade Policy

Health concerns with food use of plastics: A variety

of petroleum-based chemicals go into the manufacture of

plastics. Some can leach into food and drinks, and possibly

impact human health. Leaching increases when plastic comes

in contact with oily or fatty foods, during heating and from

old or scratched plastic. Use of some detergents can degrade

plastic, also allowing the chemicals to leach out. Types of

plastics shown to leach toxic chemicals are polycarbonate,

PVC and styrene. This does not imply that other plastics are

entirely safe; these plastics have just been studied more.

Bisphenol A (BPA), a chemical that mimics the action of

the human hormone estrogen, can leach from polycarbon-

ate plastic.3 A Centers for Disease Control study detected

BPA in the urine of 95 percent of adults sampled.4 Scientists

have measured BPA in the blood of pregnant women, in um-

bilical cord blood and in the placenta, all at levels shown to

cause harm in laboratory animals.5,6

While 92 percent of 163 government-funded studies found

significant developmental, reproductive or immune effects

from low-level exposure to BPA, none of the 13 industry-

funded studies found significant effects.7 Animal studies

document low dose effects at exposure levels hundreds of

times lower than the current level considered “safe” by

the Environmental Protection Agency.8

Hormones stimulate certain cancers. Bisphenol A stimulates

prostate cancer cells9 and causes breast tissue changes that

resemble early stages of breast cancer in both mice and hu-

mans.10,11 Early life exposure to BPA can also cause genetic

damage, including chromosomal errors at low levels of expo-

sure in mice, which can lead to spontaneous miscarriages and

birth defects.12 In humans, higher BPA levels in urine have

been associated with ovarian dysfunction.13 Another study

found that women with a history of recurrent miscarriages

had over threefold higher levels of BPA in their blood com-

pared to women without a miscarriage history.14

DEHA [Di(2-ethylhexyl)adipate] is one of several

plasticizers (softeners) to which people have daily exposure

through food, water, air and consumer products. PVC cling

wrap contains DEHA, a hormone-disrupting chemical

that can leach into oily foods on contact and when heated.

DEHA exposure is linked to adverse effects on the liver, kid-

ney, spleen, bone formation and body weight. It is also a pos-

sible human carcinogen, affecting the liver.15

Styrene can leach from polystyrene plastic. Styrene is tox-

ic to the brain and nervous system among workers with lon-

ger-term exposures,16,17 but also adversely affects red blood

cells, liver, kidneys and the stomach in animal studies.18 Aside

from exposure from food containers, children can be exposed

to styrene from secondhand cigarette smoke, off-gassing of

building materials, auto exhaust fumes and drinking water.

Fetuses and young children at greatest risk:

Young children’s immature immune sys-

tems, rapid development and different eat-

ing patterns make them more vulnerable

to toxic exposures. Child development is a

delicate biological process, guided by the

body’s own hormones acting at low levels

and affecting every cell, organ and function of the human

body. Exposures to chemicals like phthalates and bisphenol

A during critical times in development can disrupt the body’s

natural signals and cause effects that may not show up for

many years, possibly resulting in diseases such as prostate or

breast cancer later in life.

Confused about #7 plastic?

You’re not alone. Just a few years ago,

most #7 plastic was polycarbonate, a

plastic we should avoid. Now many new

plastics also fit into the #7 category. If

it’s labeled # 7-PC, it’s unsafe polycarbonate. (NOTE: not all

polycarbonate plastics have the PC label.) If it’s labeled “PLA”

or “compostable,” it’s a safer, bio-based plastic. Otherwise,

you will need to call the manufacturer and ask them what type

of plastic it is. Here are a few examples of non-polycarbonate

(non-BPA) #7 plastics:

• Gerber baby food containers are an overlay of polypropyl-

ene (inside) and polystyrene (outside).

• BornFree baby bottles are made of clear polyamide plastic.

• Polylactic acid (PLA) plastic is made from corn. Consumer

demand for a new label to identify bio-based plastics could

help distinguish them from polycarbonate and other #7

plastics.

• SAN or Styrene-acrylonitrile resin, a copolymer plastic

consisting of styrene and acrylonitrile.

• Nalgene and Camelbak brand water bottles are now made

of co-polyester.

• Acrylic plastic dinnerware.

By choosing safer plastics and limiting plastic

waste, you can support a healthier, cleaner

environment and protect yourself and your

family from unnecessary chemical exposures.

You can also support companies and public

policies that promote safer plastics.

Published September 2008 < Copyright Institute for Agriculture and Trade Policy

10 tips for safer, more

sustainable food use of plastics

With your food, use 4, 5, 1 and 2.

3 and 6 are not good for you.

1. Avoid #7, labeled PC. PC or polycarbonate plastic can

leach harmful bisphenol A (BPA). Other #7 plastics like co-

polyester, polyamide, acrylic and polylactic acid (PLA) are

safer choices because they don’t contain BPA.

2. Avoid using plastic containers in the microwave.

Chemicals are released from plastic when heated. Instead,

use glass or ceramic containers, free of metallic paint. Note

that “microwave safe” does not mean that there is no leach-

ing of chemicals. Avoid using for fatty foods, because there

is greater leaching of chemicals into fatty foods.

3. Beware of cling wraps, especially for microwave use.

Instead use waxed paper, a paper towel or a plate for cover-

ing foods. For plastic wrapped deli foods, slice off a thin

layer where the food came in contact with the plastic and re-

wrap in non-PVC plastic wrap or place in a container.

4. Use alternatives to plastic packaging whenever

possible. Bring reusable bags or cardboard boxes to the

grocery store. Purchase products with less packaging.

5. Avoid plastic bottled water (unless you’re traveling or

live in an area where the quality of water is questionable).

Because it is less regulated, bottled water has less certain pu-

rity and safety than tap water, and is much more expensive.

If you’re worried about tap water quality, consider installing

a home water filter or use an inexpensive filter pitcher.

6. If you do use plastic water bottles, take precautions.

Using a refillable water bottle is a good idea, as it reduces

plastic waste, saves energy and non-renewable petrochemi-

cal resources, and also saves money. If you use a refillable

water bottle, avoid polycarbonate (labeled #7 PC) and

instead choose bottles made of stainless steel, glass or safer

plastics like co-polyester or polyethylene. If you choose to

use a polycarbonate water bottle, avoid use for hot liquids

and avoid placing in the dishwasher to reduce leaching of

BPA. Discard worn or scratched bottles. Water bottles from

#1 or 2 plastics are recommended for single use only. For all

types of plastic, you can reduce bacterial contamination by

thoroughly washing daily. However, avoid using harsh deter-

gents that can break down the plastic and increase chemical

leaching.

7. Use alternatives to polycarbonate plastic baby bottles

and “sippy” cups. Knowing what we do about BPA leach-

ing and the real risks to children’s health, it might be surpris-

ing to learn that many plastic baby bottles and “sippy” cups

are still made of polycarbonate. Fortunately, there are alter-

natives, including baby bottles made of glass, polyethylene,

polypropylene or polyamide, as well as “sippy” cups made

of stainless steel or safer plastics. For a complete list of safer

baby products, see Guide to Safer Children’s Products at

www.healthobservatory.org or www.healthylegacy.org

8. Avoid buying any products made of PVC (#3) includ-

ing building materials, toys and other consumer products.

9. Choose bio-based plastic, now available in a variety of

plastic products like cutlery, cups, water bottles and take-out

containers, for those occasions when it’s necessary to use dis-

posable plastic products.

10. Take action: Contact companies that make baby

bottles, “sippy” cups, baby food and plastic dinnerware, and

urge them to phase out polycarbonate, styrene and PVC

in their products. Contact your elected officials and urge

them to enact policies that protect public health from toxic

chemicals in consumer products, especially those designed

for children.

Safer choices for foods and beverages

Avoid

Published September 2008 < Copyright Institute for Agriculture and Trade Policy

Weekly menu #2

2009-08-09T14:41:00.000-07:00

MONDAY Mama's Goulash

TUESDAY Red beans & Rice

WEDNESDAY Baked Tilapia with peach salsa

THURSDAY Curried Yellow split peas (from Woman's Day)

FRIDAY Homemade pizza

SATURDAY Mexican Scramble

SUNDAY Oven barbeque chicken with potato salad

TIPS for MENU #2

Monday -I don't know where we got this name. There is nothing Hungarian about it.

1 lb ground beef (your choice)

1/2 to 1 diced green bell pepper

1 small onion diced

1 can diced tomatoes

1 small can tomato sauce

1 cup macaroni noodles

salt, pepper, paprika, garlic to taste

Just brown and drain ground meat. Saute onions and peppers. Put everything in a big pot and cook until noodles are tender. You may need to add a little water. It should be slightly soupy

x-tra info: Use whole wheat or 1/2 regular & 1/2 whole wheat pasta. Add 1/4 cup pureed carrots +/- 1/2 cup pureed broccoli.

Tuesday- Soak the beans the night before. Cook in a slow cooker all day.

Wednesday- Place tilapia topped with peach salsa in a covered dish or in a dish covered with foil. Place in an oven heated to 350. It will be ready in about 12 to 20 minutes. Do not over cook. Fish should flake.

Friday-Buy pizza dough from your favorite local Pizzeria. It is so fun to stretch out the dough with your kids or friends.

Saturday-This is just a variation on the nacho. Use ground meat and a can of pinto beans. Season with onions and taco seasoning. Top tortilla chips with meat mixture, lettuce, tomatoes, cheese and sour cream. (It will still taste is OK to skip the sour cream and use vegan cheese. If you want to skip the meat, double the beans.)

Sunday-Bake chicken in the oven covered. Uncover and coat with barbeque sauce for the last 15 to 30 minutes.

Family fun without a TV

2009-07-27T10:20:00.000-07:00

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FAMILY BOOK CLUB -- When your little ones are ready to read, this seems like a fun suggestion. I read it in Better Homes and Gardens magazine. Your family selects a book that is kid friendly and may be published at many different reading levels. One example is Alice in Wonderland. Everyone reads the book and you have family discussion in a book club format once a week.
DANCE MACHINE--My kids are under five. This works great for that age group. Put on their favorite music and let them make up dances and perform. Nursery rhyme CDs and the lastest stuff from Disney or Nick are all fun. I love to see them jumping around to Hannah Montanna. They can go for at least an hour. This is also a great option on rainy days to burn off energy. I only hope it works at 10 years old.
PUZZLES--I am always surprised by how engaging puzzles are to kids. That includes babies up to tweens from my experience. I do not enjoy this activity very much, but I know its good for them.
CRAFT TIME--I'm sure we will have to rename this when the girls get older. My girls enjoy making masks and of course jewelry.
COOKING--Get the kids into the kitchen every once in a while. They will pickup cooking techniques and spend some quality time with you while you get something done. Sure they make a big mess, but just think of the future. I am waiting for the day when I can say," Sweetie it's your day to cook for the family."
PLAYING OUTSIDE GAMES INSIDE--Teach your children your childhood games.
BOARD GAMES--We have not started these at home, but I think it is a good idea. I have seen tweens entertain themselves with board games to my amazement. I thought they were beyond the tactile board game with the onslaught of video game options before them.
COLORING BOOKS--self explanatory
DRAWING OR PAINTING --Good ideas. If anyone knows how to do this without making a huge mess let me know. I will admit that we do not use paint and I rarely feel comfortable letting them loose with map pencils. It sounds fun for an older audience, and I have seen several neat stencils and stamps to use.
GET ORGANIZED--This may or maynot be fun. I have heard several talks on getting children and teens involved with organizing their room or the house in general. One suggestion involves producing one bag of donations/trash a day/week. This only works if you have collected a bunch of "stuff" or clothes that you do not use. There are different options here as well. If you are able to sell the things collected, the kids can use that money to buy new things. Another ideas is to refuse getting new things until they give away/sell something old. I think that helps them in at least two ways. They learn that some people need what they can just throw away, and they learn not to accept clutter.

Whole wheat blueberry pancakes

2009-07-25T09:08:00.001-07:00

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These are so good you will not know that they are whole wheat. You may even skip the syrup.

1 cup whole wheat flour

1/2 tsp baking soda

1 tsp baking powder

1/4 tsp salt

1 tbsp brown sugar

1 tbsp ground flax seeds

1 cup blueberries

1 beaten egg

1 cup soy milk or buttermilk

2 tbsp vegetable oil

***You can experiment with agave nectar instead brown sugar. I am not quite sure what the best conversion for that is.

Mix dry ingredients together. Mix wet ingredients together. Pour wet ingredients into dry ingredients and add blueberries. Stir until moistened. Batter should be lumpy. Cook as usual. Pour about 1/4 cup of batter onto a hot lightly greased griddle. Turn when pancakes have bubbly surfaces and edges are slightly dry. Cook about 2 minutes on each side.

Weekly menu #1

2009-07-23T21:36:00.000-07:00

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I want to help busy Moms out by posted a suggested menu for the week. Incidentally, I learned that it is OK to have a 7 day meal plan that is repeated every week from the Fly Lady on blog talk radio. When I tell others about this concept, most people say BORING, but this is not Hollywood. My kitchen is not a gourmet restaurant. I love for my family to eat well and as you can see obsess about it. This plan gives me a lot of freedom and really helps with grocery shopping. My kids are young so it doesn't bother them to eat spaghetti every week. If I put a meal on the table, I feel like I've done job. LOL

Enjoy

Monday Must be spaghetti

Tuesday Black bean quesadillas with mexican brown rice

Wednesday Tuna Salad

Thursday Red beans and rice (Try to find a nitrite free sausage if you have to add meat.)

Friday Salmon Crockets with oven fries (tossed with chipotle spice and chili powder)

Saturday Supremely delicious Kale and Brown rice with squash or ratatouille

Sunday Chicken and dumplings

BORING 7-day Menu Tips from Mom's Light

Change the meat or noodle type for spaghetti night. Add spinach or kale for spunk.
Any fish dish can be substituted for salmon crockets or tuna. I like baked tilapia topped with salsa.
Substitute any chicken dish for chicken and dumplings. We like chicken gumbo, fried chicken or baked chicken dishes.
Add ground flax seeds whenever possible. I put them in my dumplings and corn bread.
Use multigrain or whole wheat pastas.

I just have to share the Kale recipe. Kale is a super food high in calcium. Turmeric may increase its cancer fighting capacity. You can serve this with a steak or grilled chicken to satisfy everyone, but it is really filling with brown rice.

2 bunches of Kale chopped with thick end stems removed

1 large onion

2 tsp crushed garlic (or to taste)

1 red bell pepper thick chops

10 0z chopped mushrooms (optional)

juice of 1/2 large lemon

a dash of turmeric (It's really yellow; don't use too much.)

Place onions in a large skillet and steam fry with 1/4 cup of water

Sprinkle with dash of turmeric and black pepper and salt (optional)

Let the water cook out and add red bell peppers with a little more water to start cook

When the red peppers start to soften add the garlic and mushroom and stir

Add kale and another 1/2 cup water.

Drizzle with extra virgin olive oil and lemon juice.

Cover your skillet and let the Kale begin to cook down.

Stir occasionally to mix the ingredients and make sure the garlic does not burn.

It's done when you think it is. I like my kale really bright green and a little crunchy

Others will like for it to cook longer and get a deep dark green for softness.

My Best Tuna Salad

2009-07-23T20:47:00.000-07:00

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This is a great summer meal served with green salad, crackers or for sandwiches.

1 large can of tuna in water

1 small red apple diced

2 tsp lemon juice

1 small rib of celery finely diced

1/2 small yellow onion finely diced

1 boiled egg white diced (optional)

1 tbsp sweet relish

1 tsp dried tarragon

1/2 tsp Ms. Dash seasoning

2 tsp mustard

Miracle whip or mayo to taste

Put onion and celery in a large bowl. Add Ms. dash and mix.

Add apples and lemon juice to mixture.

Add drained tuna and relish then toss.

Add mustard

Add mayo to taste and preferred texture

Add tarragon

top with diced egg whites

How to avoid labor pains!

2009-07-14T13:29:00.000-07:00

Don’t laugh it’s true. Some women can have babies without the horrible birth pains portrayed in movies and family stories. I have proof. My first daughter was born that way. It was a wonderful experience. I hope this information will get into the hands of the right person so that they can have wonderful birth experience as well.

When I was pregnant with my first daughter, I knew I would receive information that would make my labor a breeze. It happened in my seventh month. I was in the bookstore, and it was as though something took over the cashier. She could not stop telling me about this book. She went on and on. It just so happened that they had a copy of it in stock. The name was Supernatural Childbirth by Jackie Mize. Now, I keep a couple of copies at my house just in case I find out someone is pregnant or having trouble getting pregnant.

This is actually a book about putting faith into action and really believing what God has promised. In that regard, these principles can work for a plethora of problems not just labor pain. I want to give a quick summary of this short book. First of all, you must find out what God’s Word says about your situation. Next, you have to confess it over yourself and your situation. Finally, you have to believe the promise so deeply that it becomes a fact for you. It is simple yet immensely profound; you have to know that you have what you are desiring. For that reason, I feel like you have to give yourself time to let the message really sink in before your due date.

The will of God is whatever His Word says. It is very clear that God wants us to have children. You have to put out of your mind what society, your doctor or even your mother says about the situation if it is contrary to God’s Word and the desire of your heart. God gives us those things for which we long. That is to say He makes us long for certain things. Therefore, He puts the desire in your heart and actually gives you what you want. That is a part of salvation; so, stop wondering why you cannot just let it go. For the purpose of this blog, I will focus on what the book says about labor and delivery.

Everyone tells us that we must have terrible labor pains. We have all heard the stories of sweet women who curse their husbands to their face on that great day of reckoning. Many people accept this as the only option. What do they use to back this up? The sin of Adam and Eve. Unto the woman I will greatly multiply they sorrow and thy conception; in sorrow thou shalt bring forth children; and thy desire shall be to thy husband and he shall rule over thee. Gen 3:16. That scripture really says a lot, but we all focus on the labor pain interpretation. Most Christians happily leave this scripture out of the many curses that “Christ hath redeemed us from.”

In contrast, one of the most important scriptures that Supernatural Childbirth points out is Exodus 1:19. And the midwives said to Pharaoh, “Because the Hebrew women are not like the Egyptian women; for they are lively and give birth before the midwives come to them.” The Hebrew women were different and gave birth quickly. After this scripture comes I Timothy 2:15. Nevertheless she will be saved in childbearing if they continue in faith, love, and holiness, with self-control. There are many other scriptures that you can come to know about the subject, but these two that stick out. The Word of God can help you to start thinking differently about the birthing process.

One surprise was the book’s emphasis on paying your tithes. God has promised so many blessings upon the house of the tither. An interesting promise is against miscarriage. Malachi 3:11 states“ And I will rebuke the devourer for your sakes, So that he will not destroy the fruit of your ground, Nor shall the vine fail to bear fruit for you in the field,” Says the LORD of hosts. To be sure God does not need my money. It is I who needs discipline and faith which the tithe helps me to build. When I am obedient in this, I can boldly remind God of what His Word says. Most importantly, do not be in doubt about God’s willingness to give you what He has promised. All of His promises are yes and amen(2 Cor 1:20)

Another great moment in the book is when God explains to Jackie why it is possible to have children without pain. He tells Jackie to contract the muscle in her arm really hard and hold it as long as she could. Afterwards she realized that muscle contractions may be uncomfortable and tiring, but they do not have to hurt. The uterus is a muscle and it contracts to give birth to the baby. If you can believe that delivering a baby is not supposed to hurt, the process will go better for you.

Fear is the starting point of labor pains. When one is unaware of what the body is doing, it is easy to let fear enter the equation and interpret the normal working of the female body as pain. Am I saying that you just imagined that you were in pain in the past? No. I am not trying to belittle anyone. I am saying that if you had had access to these promises and principles it may not have been as bad. You have to mentally, spiritually and physically prepare yourself. Society offers Lamaze—mental preparation. That is not enough for this miraculous process. Relaxation techniques are essential; however, knowing your spiritual rights is quintessential. When things do not go as planned, it is very easy to be overtaken with fear. You must know that labor pains are the exception and not the rule for you. Your body was fearfully and wonderfully made to squeeze a watermelon through a garden hose. It just sounds really bad. Excepting that fact will empower you to receive the best labor process possible for your body type and medical condition.

Also remember, as Jackie points out, that you never know where your starting point is. Maybe any child you have is a one in a million miracle, or you could be fertile Myrtle. Realize that the lessons contained within Supernatural Childbirth will optimize your results. This is how I put it into perspective. You may have needed a c-section under normal circumstances but got away with just an epidural to assist you. Even more seriously, you may have lost your baby under normal circumstances but only needed a c–section by being prayed up, determined and prepared.

Do not be discouraged if you tried all of this and still did not get the results you hoped for or deserved. Sometimes as part of His special plan we become the exception to the rule. We may not understand how being in that situation helped move humanity forward, but one day we will. Other times we are on our time and God is on His own schedule. Delay does not mean denial. More than likely you will not win the 10 million dollar lotto ticket which also means you are probably not the exception to the rule. Stay hopeful for the promised results even if it takes 5 years.

Protecting yourself against OSTEOPOROSIS.

2009-07-03T08:25:00.000-07:00

I wanted to write something on osteoporosis since it is mostly a female issue. I think this article hits the high points. Many women are put on potentially harmful meds for osteoporosis when they actually have osteopenia. The risk of adverse effects from the medication may not out way its benefit when used for osteopenia. Please ask your doctor what your T-score is and whether you have defined osteoporosis. Please do not be afraid to ask your doctor these important questions. If you are helping a loved one with their healthcare, be their advocate. You can find this full article and more information at http://www.hsph.harvard.edu/ nutritionsource/what-should-you-eat/calcium-full-story/index.html and http://drfuhrman.com/disease/Osteoporosis.aspx.

The Nutrition Source

Calcium and Milk: What's Best for Your Bones and Health?

Table of Contents

Introduction

Those advertisements pushing milk as the answer to strong bones are almost inescapable. But does "got milk?" really translate into "got strong bones?"

The pro-milk faction believes that increased calcium intake—particularly in the form of the currently recommended three glasses of milk per day—will help prevent osteoporosis, the weakening of bones. Each year, osteoporosis leads to more than 1.5 million fractures, including 300,000 broken hips.

On the other side are those who believe that consuming a lot of milk and other dairy products will have little effect on the rate of fractures but may contribute to problems such as heart disease or prostate cancer.

Which view is right? The final answers aren't in. But here is a summary of what's currently known about calcium and its effects on the body.

What Is Calcium, and Where Do We Get It?

Calcium is a mineral that the body needs for numerous functions, including building and maintaining bones and teeth, blood clotting, the transmission of nerve impulses, and the regulation of the heart's rhythm. Ninety-nine percent of the calcium in the human body is stored in the bones and teeth. The remaining 1 percent is found in the blood and other tissues.

The body gets the calcium it needs in two ways. One is by eating foods that contain calcium, or by taking calcium supplements. Good sources include dairy products, which have the highest concentration per serving of highly absorbable calcium, and dark leafy greens or dried beans, which have varying amounts of absorbable calcium.

The other way the body gets calcium is by pulling it from bones. This happens when blood levels of calcium drop too low, usually when it's been awhile since having eaten a meal containing calcium. Ideally, the calcium that is "borrowed" from the bones will be replaced at a later point. But, this doesn't always happen. Most important, this payback can't be accomplished simply by eating more calcium.

Growing Healthy Bones

Bone is living tissue that is always in flux. Throughout the lifespan, bones are constantly being broken down and built up in a process known as remodeling. Bone cells called osteoblasts build bone, while other bone cells called osteoclasts break down bone.

In healthy individuals who get enough calcium and physical activity, bone production exceeds bone destruction up to about age 30. After that, destruction typically exceeds production.

What Is Osteoporosis?

Osteoporosis, or "porous bones," is the weakening of bones caused by an imbalance between bone building and bone destruction. People typically lose bone as they age, despite consuming the recommended intake of calcium necessary to maintain optimal bone health. An estimated 10 million Americans—8 million women and 2 million men—have osteoporosis. Another 34 million have low bone mass, placing them at increased risk for osteoporosis. (1)

Achieving adequate calcium intake and maximizing bone stores during the time when bone is rapidly deposited (up to age 30) provides an important foundation for the future. But it will not prevent bone loss later in life. The loss of bone with aging is the result of several factors, including genetic factors, physical inactivity, and lower levels of circulating hormones (estrogen in women and testosterone in men).

Postmenopausal women account for 80 percent of all cases of osteoporosis because estrogen production declines rapidly at menopause. Of course, men are also at risk of developing osteoporosis, but they tend to do so 5 to 10 years later than women, since testosterone levels do not fall abruptly the way estrogen does in women. It is estimated that osteoporosis will cause half of all women over age 50 to suffer a fracture of the hip, wrist, or vertebra.

How Can Osteoporosis Be Slowed Down?

Preventing osteoporosis depends on two things: making the strongest, densest bones possible during the first 30 years of life and limiting the amount of bone loss in adulthood.

There are a number of lifestyle factors that can help with the latter:

Getting regular exercise, especially weight-bearing and muscle strengthening exercise.
Getting adequate vitamin D, whether through diet, exposure to sunshine, or supplements.
Consuming enough calcium to reduce the amount the body has to borrow from bone.
Consuming adequate vitamin K, found in green, leafy vegetables.
Not getting too much preformed vitamin A.

Preventing Bone Loss in Adulthood

Several complementary strategies can help prevent or minimize bone loss during adulthood and old age. These include:

Getting Regular Exercise

Physical activity that puts some strain or stress on bones causes the bones to retain and possibly even gain density throughout life. Cells within the bone sense this stress and respond by making the bone stronger and denser. Such "weight-bearing" exercises include walking, dancing, jogging, weightlifting, stair-climbing, racquet sports, and hiking.

5 Quick Tips for Getting More Physical Activity: Ideas on how to fit exercise into your lifestyle

Staying Active: Every Body's Path to Better Health: A closer look at the benefits of physical activity

Swimming is a useful form of exercise for the heart and cardiovascular system. But because water supports the bones, rather than putting stress on them, it's not considered a good "weight-bearing" exercise for bone strength. In addition, physical activity doesn't strengthen all bones, just those that are stressed, so you need a variety of exercises or activities to keep all your bones healthy.

Another function of physical activity, probably at least as important as its direct effect on bone mass, is its role in increasing muscle strength and coordination. With greater muscle strength, one can often avoid falls and situations that cause fractures. Making physical activity a habit can help maintain balance and avoid falls.

Getting Enough Calcium

Despite the debates surrounding milk and calcium, one thing is clear: adequate calcium—both for bone development and for non-bone functions—is key to reducing the risk of osteoporosis. However, the healthiest or safest amount of dietary calcium hasn't yet been established. Different scientific approaches have yielded different estimates, so it's important to consider all the evidence.

Maximum-calcium-retention studies, which examine the maximum amount of calcium that can be forced into bones, suggest a fairly high requirement. To ensure that 95 percent of the population gets this much calcium, the National Academy of Sciences established the following recommended intake levels:

1,000 milligrams/day for those age 19 to 50
1,200 milligrams/day for those age 50 or over
1,000 milligrams/day for pregnant or lactating adult women

But the maximum-calcium-retention studies are short term and therefore have important limitations. To detect how the body adapts to different calcium intakes over a long period of time—and to get the big picture of overall bone strength—requires studies of longer duration.

The results from such long-term studies may be surprising to some. While they do not question the importance of calcium in maximizing bone strength, they cast doubt on the value of consuming the large amounts currently recommended for adults.

In particular, these studies suggest that high calcium intake doesn't actually appear to lower a person's risk for osteoporosis. For example, in the large Harvard studies of male health professionals and female nurses, individuals who drank one glass of milk (or less) per week were at no greater risk of breaking a hip or forearm than were those who drank two or more glasses per week. (2, 3) When researchers combined the data from the Harvard studies with other large prospective studies, they still found no association between calcium intake and fracture risk. (4) Also, the combined results of randomized trials that compared calcium supplements with a placebo showed that calcium supplements did not protect against fractures of the hip or other bones. Moreover, there was some suggestion that calcium supplements taken without vitamin D might even increase the risk of hip fractures.

Additional evidence further supports the idea that American adults may not need as much calcium as is currently recommended. For example, in countries such as India, Japan, and Peru where average daily calcium intake is as low as 300 milligrams per day (less than a third of the U.S. recommendation for adults, ages 19 to 50), the incidence of bone fractures is quite low. Of course, these countries differ in other important bone-health factors as well—such as level of physical activity and amount of sunlight—which could account for their low fracture rates.

Ideally, these issues might be resolved by randomizing a large group of adults to get different amounts of calcium and following them to see how many would eventually break a bone. In fact, a few such studies have been conducted, and they have not provided evidence of benefit, as noted above. However, most of these studies were small or of short duration, so they could not rule out the possibility of a small benefit from supplementation. Other randomized trials have combined calcium in combination with vitamin D, which could obscure the true effects of calcium.

To illustrate the different conclusions drawn from examining the same body of data, a British committee that is comparable to the U.S. group that established calcium requirements here concluded that 700 milligrams per day was enough for individuals age 19 and older.

Getting Enough Vitamin D

Vitamin D plays a critical role in maintaining bone health. When blood levels of calcium begin to drop, the body responds in several ways. It promotes the conversion of vitamin D into its active form, which then travels to the intestines (to encourage greater calcium absorption into the blood) and to the kidneys (to minimize calcium loss in the urine).

For bone health, an adequate intake of vitamin D is no less important than calcium. Vitamin D is found in milk and vitamin supplements, and it can be made by the skin when it is exposed to sunlight in the summertime. But not all sunlight is created equal. Above 40 degrees latitude (north of San Francisco, Denver, Indianapolis, and Philadelphia), the winter sunlight isn't strong enough to promote vitamin D formation. Sunscreens also prevent the formation of vitamin D, although they are still recommended to reduce risk of sun-induced skin cancer and skin damage.

Vitamin D Overview: How much vitamin D you need each day, and what's the best way to get enough

Ask the Expert—Vitamin D: An interview with Prof. Edward Giovannucci about vitamin D's role in disease prevention

An examination of clinical trials of vitamin D for the prevention of osteoporosis found that getting 700 to 800 IUs of vitamin D per day decreases the risk of hip and non-vertebral fractures; (5) vitamin D may be even more effective when taken in conjunction with calcium. (6) A similar analysis of the effect of vitamin D on falls indicated that supplementation with vitamin D reduces the risk of falls among older individuals by more than 20 percent. (7)

Look for a multivitamin that supplies 1,000 IU of vitamin D per day. If your multi only has 400 IU of vitamin D, consider taking an extra supplement to get you up to 1,000 IU or 2,000 IU per day. Some people may need 3,000 or 4,000 IU per day for adequate blood levels, particularly if they have darker skin, spend winters in the northern U.S., or have little exposure to direct sunlight. If you fall into these groups, ask your physician to order a blood test for vitamin D.

Getting Enough Vitamin K

Vitamin K, which is found mainly in green, leafy vegetables, likely plays one or more important roles in calcium regulation and bone formation. Low levels of circulating vitamin K have been linked with low bone density, and supplementation with vitamin K shows improvements in biochemical measures of bone health. (8) A report from the Nurses' Health Study suggests that women who get at least 110 micrograms of vitamin K a day are 30 percent less likely to break a hip than women who get less than that. (9) Among the nurses, eating a serving of lettuce or other green, leafy vegetable a day cut the risk of hip fracture in half when compared with eating one serving a week. Data from the Framingham Heart Study also shows an association between high vitamin K intake and reduced risk of hip fracture in men and women, and increased bone mineral density in women. (10, 11) Getting one or more servings per day of broccoli, Brussels sprouts, dark green lettuce, collard greens, or kale should be enough to meet the daily recommended target of 120 micrograms per day for men and 90 micrograms per day for women.

Some other factors may also help lower the risk of osteoporosis:

Take care with caffeine and cola. Although the votes aren't all in, there is some evidence that drinking a lot of coffee—about four or more cups per day—can increase the risk of fracture. Caffeine tends to promote calcium excretion in urine. Meanwhile, the Framingham Osteoporosis Study has found that older women who drink cola every day have lower bone mineral density than those who drink it less than once a month. (12) This may be due to cola's high levels of phosphorous, which may alter the dietary balance between calcium and phosphorous and thereby weaken bones.
Get enough protein, but not too much. The body needs protein to build healthy bones. But as your body digests protein, it releases acids into the bloodstream, which the body neutralizes by drawing calcium from the bones. Following a high-protein diet for a few weeks probably won't have much effect on bone strength. Doing it for a long time, though, could weaken bone. In the Nurses' Health Study, for example, women who ate more than 95 grams of protein a day were 20 percent more likely to have broken a wrist over a 12-year period when compared to those who ate an average amount of protein (less than 68 grams a day). (13) But this area of research is still controversial, and findings have not been consistent. Some studies suggest increasing protein increases risk of fractures; others associate high-protein diets with increased bone mineral density. It is still unclear what level of protein intake provides the best protection against osteoporosis, and more research is needed.
Get enough vitamin A, but not too much. Long associated with good vision, vitamin A has also been found to direct the process of borrowing and redepositing calcium in bone. However, too much preformed vitamin A (also known as retinol) can promote fractures. Choose a multivitamin supplement that has all or the majority of its vitamin A in the form of beta-carotene, a vitamin A precursor, since beta-carotene does not increase one's fracture risk. Many multivitamin manufacturers have already reduced the amount of preformed vitamin A in their products.

Postmenopausal women may also want to talk to a health care provider about taking a medication that can strengthen bones. The estrogen in postmenopausal hormones can compensate for the drop in estrogen levels after menopause, helping to prevent—and perhaps even partially reverse—bone loss. However, hormone replacement therapy has fallen from grace as the mainstay for preventing osteoporosis after results from several studies showed that it increased the risk of breast cancer, stroke, and blood clots. (14) Other medications such as alendronate (Fosamax), risedronate (Actonel), calcitonin (Miacalcin), raloxifene (Evista), and parathyroid hormone (Fortéo) have been approved for the prevention or treatment of osteoporosis.

Should You Get Calcium from Milk?

When most people in the United States think of calcium, they immediately think of milk. But should this be so? Milk is actually only one of many sources of calcium—dark leafy green vegetables and some types of legumes are among the other sources—and there are some important reasons why milk may not be the best source for everyone.

These reasons include the following:

Lactose Intolerance

Many people have some degree of lactose intolerance. For them, eating or drinking dairy products causes problems like cramping, bloating, gas, and diarrhea. These symptoms can range from mild to severe. Certain groups are much more likely to have lactose intolerance. For example, 90 percent of Asians, 70 percent of blacks and Native Americans, and 50 percent of Hispanics are lactose intolerant, compared to only about 15 percent of people of Northern European descent.

One alternative for those who are lactose intolerant but who still enjoy consuming dairy products is to take a pill containing enzymes that digest milk sugar along with the dairy product, or to consume milk that has the lactase enzyme added to it.

High Saturated Fat Content

Many dairy products are high in saturated fats, and a high saturated fat intake is a risk factor for heart disease. And while it's true that most dairy products are now available in fat-reduced or nonfat options, the saturated fat that's removed from dairy products is inevitably consumed by someone, often in the form of premium ice cream, butter, or baked goods.

Strangely, it's often the same people who purchase these higher fat products who also purchase the low-fat dairy products, so it's not clear that they're making great strides in cutting back on their saturated fat consumption. (For more information on dietary fats, read the Nutrition Source article Fats and Cholesterol: Out with the Bad, In with the Good.)

Possible Increased Risk of Ovarian Cancer

High levels of galactose, a sugar released by the digestion of lactose in milk, have been studied as possibly damaging to the ovaries and leading to ovarian cancer. Although such associations have not been reported in all studies, there may be potential harm in consuming high amounts of lactose. A recent pooled analysis of 12 prospective cohort studies, which included more than 500,000 women, found that women with high intakes of lactose—equivalent to that found in 3 cups of milk per day—had a modestly higher risk of ovarian cancer, compared to women with the lowest lactose intakes. (15) The study did not find any association between overall milk or dairy product intake and ovarian cancer. Some researchers have hypothesized, however, that modern industrial milk production practices have changed milk's hormone composition in ways that could increase the risk of ovarian and other hormone-related cancers. (16) More research is needed.

Probable Increased Risk of Prostate Cancer

A diet high in calcium has been implicated as a probable risk factor for prostate cancer. (17) In a Harvard study of male health professionals, men who drank two or more glasses of milk a day were almost twice as likely to develop advanced prostate cancer as those who didn't drink milk at all. (18) The association appears to be with calcium itself, rather than with dairy products in general: A more recent analysis of the Harvard study participants found that men with the highest calcium intake—at least 2,000 milligrams a day—had nearly double the risk of developing fatal prostate cancer as those who had the lowest intake (less than 500 milligrams per day). (19)

Clearly, although more research is needed, we cannot be confident that high milk or calcium intake is safe.

The Bottom Line: Recommendations for Calcium Intake and Bone Health

Adequate, lifelong dietary calcium intake is necessary to reduce the risk of osteoporosis. Consuming adequate calcium and vitamin D and performing regular, weight-bearing exercise are also important to build maximum bone density and strength. After age 30, these factors help slow bone loss, although they cannot completely prevent bone loss due to aging.

Milk and dairy products are a convenient source of calcium for many people. They are also a good source of protein and are fortified with vitamins D and A. At this time, however, the optimal intake of calcium is not clear, nor is the optimal source or sources of calcium. As noted earlier, the National Academy of Sciences currently recommends that people ages 19 to 50 consume 1,000 milligrams of calcium per day, and that those age 50 or over get 1,200 milligrams per day. Reaching 1,200 milligrams per day would usually require drinking two to three glasses of milk per day—or taking calcium supplements—over and above an overall healthy diet.

However, these recommendations are based on very short-term studies, and are likely to be higher than what people really need. Currently, there's no good evidence that consuming more than one serving of milk per day in addition to a reasonable diet (which typically provides about 300 milligrams of calcium per day from nondairy sources) will reduce fracture risk. Because of unresolved concerns about the risk of ovarian and prostate cancer, it may be prudent to avoid higher intakes of dairy products.

At moderate levels, though, consumption of calcium and dairy products has benefits beyond bone health, including possibly lowering the risk of high blood pressure and colon cancer. (20–25) While the blood pressure benefits appear fairly small, the protection against colon cancer seems somewhat larger, and most of the latter benefit comes from having just one or maybe two glasses of milk per day in addition to what we get from other foods in our diet. Getting more than this doesn't seem to lower risk further.

For individuals who are unable to digest—or who dislike—dairy products and for those who simply prefer not to consume large amounts of such foods, other options are available. Calcium can also be found in dark green, leafy vegetables, such as kale and collard greens, as well as in dried beans and legumes.

Calcium is also found in spinach and chard, but these vegetables contain oxalic acid, which combines with the calcium to form calcium oxalate, a chemical salt that makes the calcium less available to the body. A variety of calcium-fortified foods, such as orange juice and soy milk, are now on the market.

Calcium (and vitamin D) can also be ingested as a supplement. Antacids contain calcium as well. However, men may want to avoid calcium supplements because of questions about possible risks of prostate cancer; if men do take a supplement, limiting this to 500 milligrams per day seems prudent.

An extensive list of the calcium content of foods is available online from the U.S. Department of Agriculture. These foods are good sources of calcium:

Food	Amount	Calcium (milligrams)
Yogurt, plain, low fat	8 oz	415
Collards, frozen, boiled	1 cup	357
Skim milk	1 cup	306
Spinach, frozen, boiled	1 cup	291
Yogurt, plain, whole milk	8 oz	275
Black-eyed peas, boiled	1 cup	211
Canned salmon	3 oz	181
Calcium-set tofu	3 oz (¼ block)	163
Cheese food, pasteurized American	1 oz	162
Trail mix (nuts, seeds, chocolate chips)	1 cup	159
Baked beans, canned	1 cup	154
Cottage cheese, 1% milk fat	1 cup	138
Iceberg lettuce	1 head	97
Green peas, boiled	1 cup	94
Soy milk	1 cup	93
Oranges	1 cup	72
Almonds	1 oz (24 nuts)	70

References

1. Osteoporosis: fast facts. National Osteoporosis Foundation. Accessed January 24, 2008.

2. Owusu W, Willett WC, Feskanich D, Ascherio A, Spiegelman D, Colditz GA. Calcium intake and the incidence of forearm and hip fractures among men. J Nutr. 1997; 127:1782–87.

3. Feskanich D, Willett WC, Stampfer MJ, Colditz GA. Milk, dietary calcium, and bone fractures in women: a 12-year prospective study. Am J Public Health. 1997; 87:992–97.

4. Bischoff-Ferrari HA, Dawson-Hughes B, Baron JA, et al. Calcium intake and hip fracture risk in men and women: a meta-analysis of prospective cohort studies and randomized controlled trials. Am J Clin Nutr. 2007; 86:1780–90.

5. Bischoff-Ferrari HA, Willett WC, Wong JB, Giovannucci E, Dietrich T, Dawson-Hughes B. Fracture prevention with vitamin D supplementation: a meta-analysis of randomized controlled trials. JAMA. 2005; 293:2257–64.

6. Boonen S, Lips P, Bouillon R, Bischoff-Ferrari HA, Vanderschueren D, Haentjens P. Need for additional calcium to reduce the risk of hip fracture with vitamin D supplementation: evidence from a comparative meta-analysis of randomized controlled trials. J Clin Endocrinol Metab. 2007; 92:1415–23.

7. Bischoff-Ferrari HA, Dawson-Hughes B, Willett WC, et al. Effect of vitamin D on falls: a meta-analysis. JAMA. 2004; 291:1999–2006.

8. Weber P. Vitamin K and bone health. Nutrition. 2001; 17:880–87.

9. Feskanich D, Weber P, Willett WC, Rockett H, Booth SL, Colditz GA. Vitamin K intake and hip fractures in women: a prospective study. Am J Clin Nutr. 1999; 69:74–79.

10. Booth SL, Tucker KL, Chen H, et al. Dietary vitamin K intakes are associated with hip fracture but not with bone mineral density in elderly men and women. Am J Clin Nutr. 2000; 71:1201–08.

11. Booth SL, Broe KE, Gagnon DR, et al. Vitamin K intake and bone mineral density in women and men. Am J Clin Nutr. 2003; 77(2):512-16.

12. Tucker KL, Morita K, Qiao N, Hannan MT, Cupples LA, Kiel DP. Colas, but not other carbonated beverages, are associated with low bone mineral density in older women: the Framingham Osteoporosis Study. Am J Clin Nutr. 2006; 84:936–42.

13. Feskanich D, Willett WC, Stampfer MJ, Colditz GA. Protein consumption and bone fractures in women. Am J Epidemiol. 1996; 143:472–79.

14. Manson JE, Hsia J, Johnson KC, et al. Estrogen plus progestin and the risk of coronary heart disease. N Engl J Med. 2003; 349:523–34.

15. Genkinger JM, Hunter DJ, Spiegelman D, et al. Dairy products and ovarian cancer: a pooled analysis of 12 cohort studies. Cancer Epidemiol Biomarkers Prev. 2006; 15:364–72.

16. Ganmaa D, Sato A. The possible role of female sex hormones in milk from pregnant cows in the development of breast, ovarian, and corpus uteri cancers. Med Hypotheses.2005; 65:1028–37.

17. World Cancer Research Fund, American Institute for Cancer Research. Food, nutrition, physical activity, and the prevention of cancer: a global perspective. Washington DC: AICR, 2007.

18. Giovannucci E, Rimm EB, Wolk A, et al. Calcium and fructose intake in relation to risk of prostate cancer. Cancer Res. 1998; 58:442–447.

19. Giovannucci E, Liu Y, Platz EA, Stampfer MJ, Willett WC. Risk factors for prostate cancer incidence and progression in the Health Professionals Follow-up Study.International Journal of Cancer. 2007; 121:1571–78.

20. Larsson SC, Bergkvist L, Rutegard J, Giovannucci E, Wolk A. Calcium and dairy food intakes are inversely associated with colorectal cancer risk in the Cohort of Swedish Men. Am J Clin Nutr. 2006; 83:667–73; quiz 728–29.

21. Cho E, Smith-Warner SA, Spiegelman D, et al. Dairy foods, calcium, and colorectal cancer: a pooled analysis of 10 cohort studies. J Natl Cancer Inst. 2004; 96:1015–22.

22. Martinez ME, Willett WC. Calcium, vitamin D, and colorectal cancer: a review of the epidemiologic evidence. Cancer Epidemiol Biomarkers. Prev 1998; 7:163–68.

23. Hyman J, Baron JA, Dain BJ, et al. Dietary and supplemental calcium and the recurrence of colorectal adenomas. Cancer Epidemiol Biomarkers Prev. 1998; 7:291–95.

24. Dickinson HO, Nicolson DJ, Cook JV, et al. Calcium supplementation for the management of primary hypertension in adults. Cochrane Database Syst Rev.2006:CD004639.

25. Cappuccio FP, Elliott P, Allender PS, Pryer J, Follman DA, Cutler JA. Epidemiologic association between dietary calcium intake and blood pressure: a meta-analysis of published data. Am J Epidemiol. 1995; 142:935–45.

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Go Green- eat less meat!

2009-06-25T08:39:00.000-07:00

Listen, I am a Texan and red meat lover. You will never hear me say, “I eat only chicken.” I will either be a vegetarian or have red meat in my diet, period. You may have heard the argument that it takes several pounds of vegetables to produce 1 pound of meat. There in lies the reasoning for reducing green house gases by eating less meat. If we just ate the vegetables ourselves, we would cut out the middle-man and all of that GM-corn whose fertilizer pollutes our water supply. That said, I never trust health experts who say they have proof that eating meat is bad for us physically. We have to eat meat in moderation like almost everything else. Even my favorite guru, Dr. Fuhrman, has to concede that eating the right kind of meat once daily poses no health risk.

What can you do to try and improve your diet and help the world with every plate? First, decrease the portion of meat you usually eat or feed your family. Second, buy organic, free-range or grass-fed meat products. Third, eat low fat meat produce and avoid all processed meat products.

We can all reduce the amount of meat we consume daily. The easiest way is to decrease your portion size. Another method, one that I am working on, is to only eat meat once daily. Finally, you will save a ton if you simply cook with less meat. Many call this seasoning your food with meat. For example, cook spaghetti with 1 pound of meat instead of 2 pounds. Never use meat to cook vegetables. Cabbage, green beans and baked beans all taste great without meat in them. Use Ms. Dash (a salt free seasoning) or explore the effect of other spices on your vegetable dishes.

Grass-fed, free-range and organic meats are more expensive for a reason. They take more time and effort to produce and are healthier for you and the environment. These animals are usually not fed genetically modified feed and are allowed to grazed as nature intended. Organically raised animals are not given any antibiotics, GM feed or hormones ever. This is healthier for your family as well. Best of all every dollar you spend on these items is a vote for safer food for poor families in our country. Twelve years ago if you wanted organic food you had to go to Whole Foods Market. Today, I can find wonderful food right at Kroger and Tom Thumb even Wal-mart. Try Springer Hill Ranch grass-fed beef found at Tom Thumb for about $5 per pound.

How does eating low-fat meat and avoiding processed food tie into this edict? Many animals are used to make your hot dogs and lunchmeat. They pump them with nitrites even though they have been proven to cause colon cancer. Simply put, these "foods" produce the most green house gases. Not only are the animals feed the gm veggies/grains, they are shipped using gas and processed at plants using even more energy. Outside of that, they can kill you with high blood pressure, high cholesterol and cancer. These “foods” are barely edible. Limit them to annual consumption for special outings.

Just think how good you will feel both inside and out by making a few changes.

You Are a Soul

2009-06-16T20:40:00.000-07:00

Would you say that you have a soul? A wise Jewish woman once asked me this question. I quickly said yes. She chided, “I would say to you no. You are a soul. You have a body.” I loved her response. Jesus came to save our soul and not the body. The soul is never ending while the body will perish. I like to think of it as an earthen space suit used to navigate this planet. This year has really been a time for me to explore the concept of "being present." It is so essential to living well. To be absent from the body is to be present with the LORD. We do not have to wait for death for this scripture to start coming to life for us. Every time we loose our earthly attachments, sit quietly and get in God’s presence it happens. In that place, HE will speak to you or silently strengthen you with HIS wisdom. Take some time today to forget about who you are or who you are not, what you have or do not have and be present with the LORD. You will love it!!

Commencement 2009

2009-05-23T22:07:00.000-07:00

Congratulations to all the new graduates. My niece received her bachelor’s degree in business last Friday. It was a very proud moment for me and my family. That most elusive bachelor’s degree is the hardest accomplishment in the world it seems. Right after one receives it, you are instantly catapulted to a new dimension of opportunity. I wanted to cry many times during her ceremony. So many young and old faces were receiving their reward. Each one had a story. Some looked like single parents finally getting over the hump. Others looked like troubled youth who for some reason made a decision to leave their old lifestyle behind and take a real road out of poverty. For some reason, the young men really touched my heart. I am usually all girl power, but on Friday I was extremely proud of their achievement. While commencement seems to me like it should mean “the end,” it really means just the opposite, the beginning.

Saying Goodbye for Now

2009-04-23T23:50:00.000-07:00

River Rise LyricsArtist(Band):India.Arie
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There was always A power I could feel It was guidance To tell me the way to go--But nowadaysI feel like I can’t hear that voice I’ve been flying blindI need you to come, and be my eyes(Be my eyes)

Chorus:River riseCarry me back home(I cannot remember the ways)River riseCarry me back home(I surrender today)

I was always A charmed flower child I would sit for hoursAnd listen to the sky--But nowadays I feel like I don’t have that choice I’ve been looking down in desperation I need you to be my inspiration(My inspiration)

Chorus:River riseCarry me back home(I cannot remember the ways)River rise Carry me back home(I surrender today)

I bow down And I humble myself I can’t do thisLord I need your help All the material thingsThey feel like chains If you’re not here beside me You’re the reason I sing(Help me to remember the way) I surrender--Help me to remember Only you can show me(Only you can show me the way) I surrender(I surrender today)You are the only way Lord I need you

The loss of a friend is hard. The older you get the more you start to see the results of the life you have lived and the life that your friends have lived. The recent lost of a friend really hit me hard. I met Erica through my husband, whose best friend became her husband. We were all married the same year. The news of her homegoing was all too much. She had been sick a long time but was such a fighter. We had just talked to her. It was a shock. I said to myself, "One of my friends has left the planet." She had an amazingly good heart. Erica took everything in stride and without complaint. Some of us favor the pity party approach, but people like Erica are inspirational. In the end, she was ready and she left us better for knowing her.

This was the state of mind I found myself in when I started listening to my new India Arie CD. One song was tugging at my heart before I really listened to the words. So, I stopped to really listen. The song was “River Rise.” It speaks of being lost and finding your way back to God and Gods voice in your life. For me the true mark of a good song is if it makes me stop and be honest with myself. Tears usually follow. There I was in the middle my work day trying not to make a total fool of myself, but some things are too important to fake. A true authentic moment with yourself is one of those moments. I took the risk and breathed in the song.

The imagine of something being able to carry you back to God's loving arms in times of confusion really resonated with me. I had been going through a time of extreme pressure. It seems that everything on my plate was hot and sliding off. I went through weeks of feeling off balance and reacting, not to mention acting out of emotion. All of the things, I knew not to do; I did. All of the thing I knew not to stop doing, I stopped. The end result was misery. Then you wake-up from your hormonal fit and think, how did I get suckered into that state of mind? I know better. My answer is always the same. You are a human being. My response, however, this time was different. What can I do everyday to be stronger the next time the challenge comes? I want to recognize those "vain imagination" as fast as possible. I use to call them scary movies. You know, all of those scenes we play out in our minds until we start to believe they are real events.

The bottom line is this. Christianity is marked by periods of extreme closeness to God and times when He seems like He does not know your name. I have learned that during those times of God’s silence, like the sun, He is still above the clouds looking down on you in love. He wants us to learn how to crawl and walk and speak in sentences without His saying, “That’s my big girl” every five minutes. We have to know that we are His. That is salvation. No matter what the season, His word is yes and amen. Like John Osteen taught me, "Find out what God's Word says about your situation and act like He's telling you the truth!"

2009-03-22T21:00:00.000-07:00

Kegels the Wonder Exercise for Women

Tell your daughter and mother about them!

Everywhere I look lately someone is talking about the benefits of Kegels. Kegels are exercises that strengthen the pelvic floor. I first learned about them while I was pregnant and preparing for natural childbirth. It only took me about two good pushes; so I thought I was a Kegel expert. Now, I wish I had been told all about them as a teenager along with my mother’s period and sex talk. Come to think about it, why don’t OB-Gyn’s talk about them to girls on their first visit? [One of my pet peeves is the lack of information women get related to their reproductive and urinary health. There is less research and a resultant paltry amount of information available for us to live our best life. Now, back to the subject of Kegel exercises.] The benefits go way beyond a successful natural childbirth experience. A regular Kegel regimen can save us from Depends when we get older and possibly the surgery needed to repair a uterus that has dropped out of place. I think they are as essential as an annual Pap smear, and monthly breast exams.

Let’s talk some anatomy. One of the most obvious reasons that women experience urinary leakage more often and earlier than men is simply because our urethra is much shorter. They have the entire penis for urine to travel through; we do not. The bladder holds concentrated urine. Several levers or sphincters muscles and the Kegel muscles hold urine in the bladder until we voluntarily want to release it. If any of these muscles weaken or the nerves controlling them are dysfunctional, we can release urine involuntarily. A strong pelvic floor can alleviate the most common urinary leakage problems.

Why am I telling you to inform the young ladies in your life about Kegels? A study at Duke University found that female athletes have a greater chance of experiencing bladder leakage compared to girls not participating in sports. I am not sure if these girls would communicate this problem to their friends or parents versus just dropping out of the sport. As we all know, sports participation is self-esteem building in school-age girls. We cannot afford to lose one to incontinence. For this reason, women need to talk about the laugh/cough peeing that women commonly experience. Let them know that they are not alone, even at a young age. Most importantly, girls need to learn how to do daily Kegels to prevent future episodes.

Kegel execises strengthen pubococcygeus (PC) muscles, bulbocarvernosus muscles and other pelvic floor muscles. This muscle group has been described as a hammock like structure that gently carries the bladder, uterus and other pelvic organs. There are three opening in the Kegel muscles for women: the rectum, vagina and urethra. If you keep that in mind, you will understand why all three of those areas will benefit from Kegel exercises. Kegel exercises consist of contracting and relaxing the pelvic floor muscles in varying patterns. When routinely practiced, these exercises can decrease urinary and fecal incontinence, help with child delivery and enhance orgasm.

Kegel exercises are a little tricky in that you must isolate the correct muscles. There are many tips for finding these muscles. They range from imagining you are resisting pulling a tampon out of the vagina to actually placing one finger in the vagina and squeezing. I have also heard people say they are the muscles you use to stop gas from passing. By far, the most commonly mentioned method is to stop your urine mid-stream. This method is not the first choice to find the Kegel muscles. If you use this technique, limit it to only a couple of tries. Finally, check with your doctor to make sure you have found the correct muscles.

Once the right muscles are identified, it is time to exercise. Kegels can be done anywhere at any time. It is best not to do them with a full bladder, and never do Kegel exercises while peeing. This teaches you the wrong way to urinate and could lead to a urinary tract infection (UTI). After you begin your practice, pain in your abdomen or buttocks is a good indication that you are using the wrong muscles.

The following are example exercise regimens:

Contract your pelvic floor for 3 seconds then release for 3 seconds. Do 15 sets at this pace. Repeat this regimen at least 6 times a day.
Contract your pelvic floor for 10 seconds and release for 10 seconds. Do 30 sets. Repeat this regimen at least 3 times a day
Quickly contract and release your pelvic floor. Repeat 20 times.
Incorporate Kegels into lifting and jumping activities.

No one knows you are doing your Kegels. Some people use traffic lights or commercials as a trigger to remind them to exercise. Pick what works best for your lifestyle. Remember that these are regimens that one can progress through. If you experience pain or discomfort, slow down your program. As you develop your Kegel muscles, you may want to use vaginal weights to challenge yourself. It may take up to six weeks of consistent exercising to realize the benefits. An ounce of prevention is worth a pound of cure.

If you or someone you know is really struggling with incontinence, physical therapy is also an option. This was a WOW moment for me. I know so many of our elders who rely on Depends when bladder physical therapy might actually fix the problem. Women suffer in silence on so many issues. We drink less water, stop exercising or playing the sports we love. Use the links below to find more information, or, google it to find a bladder physical therapy center in your area. Physical therapy provides a structured regimen for optimum results.

KEGELS –THE MAGIC EXERCISE

1. Decreases the risk of urinary incontinence (uncontrolled peeing)
2. Decreases the risk of fecal incontinence
3. Increases female sexual health
4. Increases strength and length of vaginal contractions
5. Prevents vaginal atrophy
6. Prevents uterine prolapse
7. Helps with vaginal childbirth

From 13 to 83, all women should do their Kegels!

links~

http://www.apta.org/AM/Images/APTAIMAGES/ContentImages/ptandbody/incontinence/Incontinence.pdf

http://www.mayoclinic.com/health/kegel-exercises/WO00119

http://www.pennhealth.com/obgyn/news/05spr/kegel.html

Going Home

2009-03-21T18:10:00.000-07:00

Almost two decades ago, I ran as fast as I could from my home town. I used the word hate a lot at that time. I headed off to the biggest city our state had to offer to make my mark on the world. I could not understand why my mother and aunts loved Gainesville, Texas. They could not imagine living anywhere else on the planet. I just thought that they needed to branch out a little and see other places. Now I have gotten older, I see the draw of a small town that is set in its ways.

Yesterday I had an unexpected experience. I just stopped and forgot all of my personal memories and breathed in Gainesville for the first time. I walked through the downtown with its red brick streets and saw a quaint little place. There are antique shops with decorated windows, specialty gift shops with one of a kind trinkets, loads of restaurants and even a pub. I actually had fun. Most of these shops have been selling the same kinds of things for years though the names change every 4 or 5 years.

I also had to really take note of the people of Gainesville. They are an animated bunch. Sometimes I feel like I am in Small Business, USA. Everyone taking a chance and sure this time prosperity will last in our little town. I hope they are right. I am one of those betting! One of the shops was owned by a young lady. She was vibrant and full of life. She sells hand made purses and jewelry at Cahoots. It was so encouraging to see someone so young doing well in business in Gainesville. I loved everything in the store, though I settled on a bracelet that was a steal.

We were hit hard in the eighties. Since that time, Gainesville has seen good opportunities come and go. I have seen the glimmer of this hopeful Gainesville many times in the past, but this time I will not let the image easily fade away.

Today's New Stuff

2009-02-15T10:57:00.000-08:00

I found out that old Abe used the "N" word more than once. There is also a question as to whether he would have supported Marcus Garvey.LOL I love learning about historical figures because humanity is so dynamic. Abraham Lincoln did his job in the United States although it was against his way of thinking as a young man. To my surprise, I found that Lincoln and Darwin have the same birthday. How weird and eery. I am not a fan of this radical evolution that they masquerade as absolute fact. I always thought that I would not be a Darwin fan, but he was a true abolitionist. He and his family were involved in the movement in England that became successful. We can talk about how evolution cannot explain the mitochondria another time.

THE HUMIDIFIER IS YOUR FRIEND

2009-02-05T12:53:00.000-08:00

This little invention works wonders for stuffy kids with wintery dry skin or a cough. Humidifiers disperse a cool mist of water into the room’s environment. This is in contrast to its hot cousin the vaporizer. (Vaporizers are generally not preferred because of the skin burn risk.) The humidifier’s cool mist helps relieve problems that result from dry skin, dry nasal passages, or a dry throat. This system is usually first choice of the pharmacist or doctor to add moisture into room air.

How should you take care of a humidifier? As you might know, the addition of water into the air can cause an increase in the growth of microorganisms. You may not be aware that humidifiers can disperse minerals, as well, into the room’s atmosphere. For these reasons it is important to follow the manufacturer’s maintenance and use directions. Do not use the unit close to furniture, and it is important for the indoor relative humidity range not to exceed 50%. If adjacent furniture or bedding becomes damp, the setting is too high. Lowering the setting should correct the problem.

The use of distilled water, and regular cleaning of the unit is generally recommended. Distilled water will greatly decrease the risk of mineral release into the air. While tap water may be used, there are concerns. Tap water will definitely result in more minerals being dispersed into the air. Tap water may also cause crusty deposits or scales, which are a breeding ground for bacteria and fungi, to form in the humidifier. Remember, anything in the humidifier may be dispersed back into the air. This includes minerals, dirt, and microorganisms. Another maintenance issue is to consistently clean the wick along with the non-corded portion of the machine as directed by the manufacturer. Follow these tips to keep your humidifier safer.

1. Use distilled water.

2. Change your water daily.

3. Use the machine only when needed.

4. Clean it regularly.

5. Replace the wick as directed by the manufacturer.

6. Keep the relative humidity in your room between 30 and 50%.

7. Contact your doctor if you develop flu-like symptoms or worsening

respiratory problems that you feel are related to the use of your humidifier.

http://www.epa.gov/iaq/pubs/humidif.html

http://www.cpsc.gov/cpscpub/pubs/5046.html

FAME

2008-11-17T05:39:00.000-08:00

Why I don’t want my kids to be "famous"!

Mom’s Light

I think the concept of fame is greatly abused in Western society. We give the impression that fame will occur suddenly and include great wealth that should be wasted on huge homes, quarter of a million dollar cars and parties. This is a dysfunctional concept. I am really struck by how many people want to be a part of “reality” TV shows, and the reason they give is “Living Their Dream.” I think that dream is to become famous and not to develop their artistry.

Let me explain what I mean. We are making a major mistake by giving the impression that the only way to work in an artistic endeavor is to be famous for it. Our children get this message at an early age. Many feel that they have to choose between their artistic talent (whether music, acting, dance or some visual art) and their academic talent. It seems that in the early 20^th century and before, artistic endeavors were required as a part of being a refined individual. Playing the piano, singing or dancing was expected of everyone. We have gotten this idea that we must be a pharmacist or a rapper and not both. I think fame is the reason. If your child comes home and tells you he is starting a band or you find out he is very good at football, becoming a professional in that area is the goal. Let’s stop and think. I am not saying to have low expectation, but reality should not take the back seat either.

I know several people who make a living singing and are just local favorites. They make $60k maybe even $100K annually singing locally. If people thought about that option, how many of us would act on our desires to develop artistic talents? You could do a couple of gigs a month or a year. As a doctor by day, that may be enough to get fulfillment in the artistic area of your life.

People should not suppress their artistic talent for realities sake either. In my case, I learned during my residency that I was unhappy about suppressing my need for artistic expression. I joined the praise dance team at church and felt so alive. I did not need to quit my job and become a famous Hollywood actress to feel complete. A little church dance group did the trick. How many people suppress their desires to the point that they do something stupid to satisfy that craving? More than a few is the answer.

On the other spectrum, I love the story of “Winnie” from the Wonder Years. I watched that show faithfully growing up. To think that she did not ignore her academic talent for the sake of acting fame is refreshing. She is a math genius and an actress. Now, that is what I’m talking about. Maybe one day she will get $10 million a movie, but for now she is Ok with small roles in film or TV and with big roles on the math circuit. Danica is truly a modern woman.

I do believe what the Bible says. Your gifts will make room for you and bring you before great men. If you are to be famous, so be it. You should not have to force the issue.

People put their children in pageants, and push them on agents. In the end, 9.5 times out of 10 they end up like Britney Spears, when great “success” comes. They are addicted to attention and unable to mentally handle that same attention.

I have known only one really famous person. This individual is beautiful and talented beyond measure. Yet, now the clothes are getting shorter, the dancing raunchier, back biting is alleged and plastic surgery is presumed----WHY ? FAME. Do what they tell you to do to stay hot. This person is a multi-millionaire. At this point, she could decide to make music for it artistry. If she does not sale another record or break another record her success is in the history books.

We need to remember this. There is something extraordinary about the ordinary. When I saw my daughter’s heart vessel pulsate at 7 weeks, I knew everyone on this earth was a fascinating miracle, no fame needed. I have no idea how to get this concept to the mainstream, but I think it would be a wonderful world. People should explore their talents without feeling possessed by them.

FLU SHOT

2008-11-17T05:18:00.000-08:00

THE PHARMACIST’S CORNER

November marks a time to give thanks and get a flu shot. What is the infamous flu shot and who should get it? The flu shot or nasally administered vaccination protects us from the year’s major strains of the influenza virus. The inhaled vaccine does not contain mercury and is a live vaccine. It can be taken by most children 2 years of age and older; however, the flu shot is generally preferred in patients with chronic illnesses. Children may develop a fever, sore throat or nasal congestion (inhaled version only) within 24 hours of receiving an influenza vaccination. Other mild systemic symptoms like nausea, muscle aches and chills are also possible. October through December is the typical time frame that influenza vaccinations are administered; however, the CDC has approved early administration of the vaccination. Several agencies, including the American Academy of Pediatrics (AAP), recommend that all children ages 6 months through 18 years old receive an annual influenza vaccination. This does not always prevent the disease, but it does greatly decrease its severity and, very importantly, its transmission to others. It is especially important to talk to your physician about receiving the vaccination if your child has a chronic illness like asthma, juvenile arthritis, diabetes or seizure disorder. Talk to your doctor or pharmacist to get all the information about the risks and benefits of getting your child vaccinated.

President Obama

2008-11-04T21:29:00.000-08:00

I love the sound of that. Obama represents change and most importantly community. I am ready to roll up my sleeves and do the work necessary to turn this country around. Attention everyone SILLY SEASON is officially over. Change is coming from the ground up. We can take back our communities. This is the best of us.

I saw Obama at a rally in Dallas during the primary season. What I liked most was his comments on education and turning the page of the old way of doing things. He encouraged people to read to their children, turn off video games, and participate in social service. I said to myself what kind of political speech is this. This was before he was winning. He won me over that day.

How many people will step out on their own and start a small business if they do not have to choose between health insurance and their God given calling? I think that aspect was greatly understated. I cannot wait.

YES WE CAN!!

Childhood diabetes and prevention

2008-10-19T21:10:00.000-07:00

October marks the beginning of candy and dessert season. It’s also a good time to discuss diabetes prevention. Diabetes is a process where the body is not able to effectively manage blood sugar. As you have all heard, childhood diabetes is growing at an alarming rate. In the past, most children developed diabetes in response to a failed pancreas (Type I or insulin dependent). Now, many children are developing diabetes caused by an over-stimulation of blood sugar (Type II or non-insulin dependent). In fact, national statistics state that from one-third to one-half of children born in the year 2000 are on track to develop diabetes in their lifetime. As parents and community members, we must take this disease seriously and work to decrease the chances of our children become people living with diabetes.

Here are some tips to lower your child’s risks:

Let your kids run and play daily for exercise. This is a great way for kids to maintain a healthy weight.
Change to low-fat milk after age 2. This decreases fat intake.
Obesity is a huge risk factor for developing diabetes. Talk to your physician if you feel your child is becoming overweight. It is best to let a physician determine if your child is obese.
Follow the food pyramid daily (6 servings from the grain group, 2 from fruits, 3 from vegetables, 2 from milk, 2 from meat, and "less" fats.)
Dilute store bought 100%fruit juice ½ and ½ with water. No more than 6 to 12 ounces of juice per day are recommended depending on your child’s age.
Drink water instead of soda. This decreases wasted calories from sugar and negative effects that cola may have on the bones.
Eat fruits or veggies instead of processed snacks. This increases good calories and fiber intake while decreasing salt and sugar intake.
Incorporate more beans into your child’s diet. They are nutritionally dense with lots of fiber and protein. Your kids will get full and have lots of energy from a good source.

Babies Love Vegetables

2008-09-30T07:42:00.000-07:00

I am not a supermom, but I do think one should find time to make their own baby food. This is why: 1)You know what is in it. and 2)You can introduce your child to your cultural food. Just remember the food mill or processor is your friend.

This is one of the best ways to insure that your children will eat vegetables later in childhood. It really does not take long once you get setup. You will need a food processor or food mill. I like the Kidco electric food mill sold at Babys R US and Burlington Coat Factory. Ice trays or Kidco freezer storage trays. I preferred the storage trays because they are a lot easier to use and more sanitary. It is a little investment, but think about how much baby food costs. Now, you are ready to steam and puree, away,or freeze for later use. The Kidco trays are pre-measured in 1 ounce servings. You can decide how many of these serving your child needs for a meal. My kids are big eaters. I ended up pureeing everything. Brown rice, lasagna, casseroles--they are it all. I pureed so that they could eat the same food that my husband and I ate sometimes. For all of you superfoodies on a budget, I really felt good about buying the highest quality meat for puree. One pound goes the distance. My oldest daughter went through a texture hating phase. I pureed green beans until she was 3 years old.

That leads me to what I think is one of our biggest food mistakes Moms make. Not only do we want our bigger babies to eat, but we want them to eat the same way we do. It's OK to puree vegetable until your kid is 18 if that makes him eat it. They may not eat a sandwich, but they will eat the bread, meat and cheese all separately. Let go of the box and listen to why they are saying NO.

Additionally, you can mix vegetable purees into dishes for a veggie boost. I really like Deceptively Delicious by Jessica Seinfeld. I felt so empowered by a simple chicken nugget recipe. It sounds like a no brainer, but I honestly never thought of making homemade chicken nuggets before I bought that cookbook.

Happy eating

Will a 3 year old eat her veggies? Yes she can!

2008-09-24T11:40:00.000-07:00

I cannot remember where I got this tip, but it is working. My three year old asked me today if I liked for her to eat fish. I said yes. She went on to name several other good foods.

Here is the tip. Whenever you give your child vegetables, fruits or other favorable foods, tell them what is good about it. I was shocked at how fast she started to eat carrots when I told her about her supervision. Yes, I fudged a little. X-ray vision to be exact. I told her how strong spinach would make her--an old Popeye trick--I know. That salmon patty goes straight to your brain, I said, and demonstrated how nice and squishy it would become. It's fun for me and them.

Just get the taste in their mouth. Soon, they will not be able to refuse an old favorite if a friend tells them it's yucky. Or better yet, they can tell their friend why they like to eat it.

rBST-FREE DAIRY WINS

2008-09-22T17:17:00.000-07:00

I am totally against the industrialization of our agriculture. I wish I could buy all of our food from organic and local farms. Currently, that is not an option. I frequently scan the grocer aisles to see if the food industry is responding to consumer concerns. With all of that said, I have begun to see several companies indicating the use of non-rBST cow in their dairy products. That means that a recombinant growth hormone is not used to make cows produce more milk than is natural. It is the next best thing to organic dairy

Cows are not cars. You should not make them artificially more efficient. They are living animals that produce young and in response produce milk. I apologize to the little calves, but I love diary. Below is a list of products that I have found without rBST:

Any product that says "Organic"

Braums products

Bordens milk

Mountain High Yoghurt

Kroger brand dairy

Starbucks Coffee shops

Brown Cow Yogurt

Tillamook Cheese

Lucerne milk

http://www.nwrage.org/downloads/ORPFSR_rbghConsumerGuide.pdf

2008-09-19T13:29:00.001-07:00

If you are on the lookout for healthy substitutions for old favorites, I have two. I still love sandwiches, and I am always looking for affordable options without the nitrates. Hormel has been making its "Natural Choice" brand for a year or two. The price keeps dropping--currently $2.98 for 9 oz at my neighborhood Wal-Mart. There are no nitrates, and they say that the animals are not given hormones. That makes me feel less guilty about sharing this family tradition with my kids. Salt content is a negative with 490 mg sodium per serving. I use to buy a brand from the Whole Foods Market before the kids, but it was rather pricey for a family.

Agave nectar is another favorite. It is a sweetener made from a plant. It looks like honey but is less viscous. It tastes like sugar but richer. It can sweeten any drink, especially tea. I use it on oatmeal and to make cinnamon toast that taste more like a cinnamon roll. This all-natural, organic product also has a low glycemic index of 32 out of 100. Honey has a favor that overpowers whatever you mix it into. Agave nectar does not have its own strong flavor. I cannot use fake sugars because they give me migraines. This was a great find. Here is the brand I usually get www.madhavahoney.com/agave.htm.

2008-09-09T20:52:00.000-07:00

With hurricane season in what appears to be full swing, families need to remember emergency preparedness. What does that mean to you? Let’s start with money. Keep a couple hundred dollars in small bills around the house in case of an emergency. I was one of the thousands fleeing hurricane Rita and found it hard to find cash since ATMs were all empty. Second, keep your vehicles at least half full with gas at all times.

Don’t feel silly about keeping a little extra food and water at the house. I have seen grocery and hardware stores empty out in a matter of hours. If you have the room, keep a week’s worth of canned goods on hand. If there is a problem with supplies getting to your area, you will have a nice cushion.

Gone are the days that we can wait until the last minute for everything. Get together as a family and prepare several command stations. For example, we have family in California and Texas. The Texas people need a singular family member to notify in California. The California members need a contact in Texas. Everyone has the contact numbers and knows what to do in a disaster right down to the children. Remember to get the number of the church contact information for elders to make sure someone has accounted for them.

Sometimes children get separated from their parents. This borders on paranoia, but I keep sharpies in different areas of the house. For what do you ask, to write important information on your toddler before you hand them to some stranger to save their life (Sorry—Katrina freaked me out.) Also with small children, it is a good idea to keep a small supply bag in each vehicle.

The 1993 flood in Iowa, the 1981 & 2007 floods of Gainesville, Texas, Hurricane Rita, Tropical Storm Allison, and a host of tornados have personally affected me. I want everyone to be as prepared as possible.