I write a lot about the importance of nutrition and exercise for overall health, weight loss, and prevention of disease and certainly, the importance of these things can’t be overstated, but there are couple other important factors that we sometimes miss.

I occasionally have clients who despite a close-to-perfect diet and a regular exercise regime still struggle with health problems or are unable to lose weight. Even for myself, when I get sick or have trouble getting baby weight off, there is usually a common cause: stress!

What Stress Does to the Body

This is a topic that I occasionally see addressed my mainstream medicine occasionally, but they often just mention emotional stress and tell people that they need to relax more. This topic is being addressed much more in the alternative healthy communities lately, and I believe that this might be the missing link for many people who can’t seem to break through a plateau or still struggle with health challenges.

While stress is often thought of as a strictly emotional and mental problem, there is a growing amount of evidence that is has a host of physiological effects as well. One study found that a chemical released when the body is in a stressed state, Neuropeptide Y, causes fat cells to open and store fat rather than burn it. Another study found that, especially in women, higher cortisol (stress hormone) leads to weight gain around the waist, even in otherwise slender women.

Another study found that stress shortens telomeres in cells at a faster rate, leading to premature aging and the increased risk of diseases that accompanies it.

Stress can impact hormones and fertility as well. When cortisol is high in the body, progesterone is often low because the body uses progesterone to manufacture cortisol. This is often why stress and elevated cortisol levels correlate with trouble conceiving or maintaining a pregnancy. While natural progesterone cream can be helpful, it is important to address the causes as well.

Other physical reactions associated with high stress levels are:

• Hair loss (from prolonged stress)
• headaches
• insomnia
• dry mouth
• increased incidence of heart disease and stroke
• higher incidence of allergy
• muscle pain or twitching
• hormonal and menstrual troubles
• increased incidence of eczema and psoriasis
• slower healing from all illness

Types of Stress

Mental and emotional stress are often considered the culprits in stress related problems, but there are also physical stressors that can cause the same problems. Before stress can be reduced, one must figure out what is causing it in the first place.

Certainly, lifestyle factors, hectic schedules or a busy job (like motherhood), can cause stress, but so can other factors like:

• eating foods that the body is allergic or intolerant to (even if you don’t know you have the allergy)
• not getting enough sleep
• toxins in your home or environment
• an underlying hormone imbalance
• leptin or insulin resistance

What To Do About It:

Effectively dealing with stress requires an integrative approach that not only addresses the causes of stress (mental, emotional, physical) but also works to actively reverse the damage that has already been done. For me personally, this is one of my toughest health challenges to address, since even though I know what I should be doing, I don’t always have time to fit it all in.

To start, we definitely must address the basics:

• Physical Stress: While some physical stress is good (Sprinting, lifting weights, etc) other types can be harmful (chronic cardio, lack of sleep, etc) and dietary causes also create a physical stress. A poor diet, especially one that includes any foods you are intolerant or allergic too can create a stress reaction in your body, even if you minimize other types of stresses. To help reduce physical stress, eat a solid real-food diet, get enough sleep and avoid toxins when you can. See the supplement and sleep info below for some practical tips.
• Emotional Stress: This one can obviously have many causes, but can often be addressed by working through tough relationships, making time for prayer and meditation, keeping a gratitude journal to focus on the positive and making time to unwind.
• Mental Stress: Similar to emotional stress, this type of stress is often helped my meditation, time management, and organization to only need to focus on one tast at a time.

Since this is one of my biggest struggles personally, I’ve been experimenting lately with ways to reduce stress and wanted to share some of the ones that seem to be working for me:

Supplements:

If some of your stress is physical, or if you have any type of inflammation in your body, there are some supplements that can really help reduce the effects on your body. Especially if you struggled with food allergies for a while before being diagnosed and removing foods from your diet (or if you have celiac disease or autoimmune disorders) removing the offending foods is only have of the solution.

It is also important to address the inflammation in the body and help the body heal. Even with an optimal diet, there are some supplements that can help reduce inflammation and decrease physical stress in the body:

• Fermented Cod Liver Oil/High Vitamin Butter Oil Blend  (also great for remineralizing teeth)- This combination, or even just regular Fermented Cod Liver Oil contains high levels of antioxidants and is great for reducing oxidative stress in the body. It contains high levels of Omega-3s and Vitamins A, D and K, which help to reduce inflammation (including arterial inflammation). In some studies, it was shown to improve glucose response in patients with both type 1 and type 2 diabetes. It has also been shown to be helpful in patients with Colitis, IBS, Crohn’s and other digestive issues, which is important since these conditions create tremendous physical stress in the body. I personally take Fermented Cod Liver Oil daily, as do my husband and kids.
• Probiotics: If there is any kind of intestinal damage from food allergies or leaky gut, or if a person has yeast overgrowth or intestinal disturbances, probiotics can be a tremendous help in normalizing gut bacteria. These can also be especially beneficial for children, whose gut bacteria is still forming. Stress hormones also deplete the natural gut bacteria and can lead to further problems.
• Gelatin- I’ve written about it in depth before, but Gelatin helps sooth the digestive system and reduce inflammation. It’s anti-inflammatory properties also make it great for joints and joint pain. Personally, I take it for the skin and hair benefits and many people take it to help reduce inflammation. There is some evidence that it can help reduce stress hormones since stress hormones tend to be stored in the muscle tissue of animals. Most people don’t get enough gelatinous and bone tissue from animals and eat an disproportionate amount of muscle meat, so regularly taking Gelatin can help balance this out.
• Magnesium- Another one that I’ve written about in depth before, but Magnesium has excellent anti-inflammatory properties. Practically everyone is deficient in it, due to declining soil magnesium levels, and it is an easy thing to supplement. Kevin Cottrell, who is well known in the Paleosphere was able to reduce his C-Reactive Protein from 5.4 (semi-dangerous level) to 0.44 (excellent level) in a month using Magnesium and Cold Thermogenesis (more on that soon). Some people have trouble digesting Magnesium effectively, especially if they are highly deficient, so Topical Magnesium Oil is helpful for those people. It is also available in capsule or drink mix (fizzy like soda) form.
• Let Food Be Your Medicine: Consuming lots of healthy fats, antioxidant rich foods and healthy protein sources will also help your body countaract the negative effects of stress.

Sleep

Even if diet and exercise are great, not getting enough sleep will have a tremendous impact on stress levels and on overall health. One study showed that one night of missed or very interrupted sleep was enough to give a healthy person the blood sugar levels of a diabetic or pre-diabetic. Other studies have shown that getting less than 5 hours of sleep a night can impact driving ability and cognitive function the next day.

There is also information linking lack of sleep to higher risk of heart disease, stroke, cancer or chronic disease. Lack of sleep is also linked to weight gain, which for some is reason enough to start sleeping more!

Cold Therapy

 Balancing Leptin Levels and using Cold Thermogenesis, as suggested by Dr. Jack Kurse, has been greatly effective in balancing stress hormones, leptin levels and even speeding weight loss for some people. I’m in the middle of a self-experiment with his protocol now and will be writing more about it soon, but anyone with high levels of inflammation, diabetes, or joint problems might benefit from reading his information now.

Are you stressed? How do you deal with it? Let me know!

This 300+ page book not only has explanation of why some modern foods (grains, sugars, vegetable oils,etc) are not healthy, but also some great recipes and a meal plan.

The Complete Idiot’s Guide to Eating Paleo is also extremely easy to read and has lots of quick tips and easy reference for the main points. I think this would be especially useful for friends or relatives who don’t understand your way  of eating and who could benefit from an easy and concise explanation.

I’ve tried a few of their recipes and especially enjoyed their Salmon Cakes with Mango and Cilantro Salsa and their Sausage Stuffed Tomatoes.

Perhaps my favorite part was at the very end where they compare a paleo diet and a standard American diet side by side for nutrient levels. I often get questions about if we will miss out on nutrients on a real food diet, and this clearly shows the superior nutrient levels in a paleo/real-food diet.

What is your favorite real food book? Have you read this one? 

As parents we know how tough it is when little ones are suffering from illness or discomfort (or when they don’t sleep well!!).

Fortunately, there are some (rather unexpected) things you can do to boost your child’s health (and they are easy to do!).

1. Throw Some Salt in the Tub

Due to depleted soil and water levels, many people (including children) are magnesium deficient. If your kids are eating a healthy diet, you probably don’t need to supplement Magnesium, but adding a handful of Epsom Salts and a tablespoon or two of Sea Salt to their bath is a great way to gently boost their magnesium levels, and it will also help them relax and wind down before bedtime (so they sleep better!).

Especially for kids with allergies, eczema or asthma, this small step can often make a big difference (and in some cases, these children may need additional supplementation as well- this article explains how to look for symptoms of low magnesium and why blood tests are not a good indicator…)

The natural Sea Salt or Himalayan salt contains a lot of trace minerals and is soothing and naturally cleansing to the skin.

2. Ditch the Nightlight

To paraphrase Robb Wolf… “Your kids will be peeved when they find out you are trying to give them cancer.”

In short, exposure to artificial lights has been linked to cancer and a host of other problems. Artificial light completely halts normal melatonin production and interrupts the sleep cycle. The time during sleep is vital for tissue repair and cell growth, and interrupting the delicate hormone cycle during sleep has lasting effects.

In fact, one night of lost sleep or interrupted sleep has been shown to give a healthy person the insulin levels of a pre-diabetic. Loss of sleep or bad sleep also interferes with the pituitary gland’s proper function and the leptin cycle, both which can have tremendous consequences on a growing child.

While lack of sleep or artificial light during sleep isn’t single-handedly causing the rise of childhood illnesses and obesity, it certainly isn’t helping either!

At our house, I’ve removed the night lights and all other devices that have blue, green or red light at night (digital clocks, etc) and just put motion activated regular light bulbs in the bathroom and hallway. Our room has blackout curtains because a light outside our window is constantly being motion activated by our animals, but I’ve just left natural curtains on their windows to let in the natural light of the moon and the sun as it comes up. We also have a rule of no TV or computer for them after dinner time so their natural hormone cycles can start kicking in.

I’ve personally noticed that the children sleep much better this way and are up much less to get water or use the bathroom. Here are some other tips for improving sleep quality.

3. Let Them Play Barefoot… in the Mud

In an age where we have the means to keep our kids clean and their feet protected by “safe” rubber soles, it’s hard to think that perhaps these methods might not always be in the best interests of our kids.

As counter-intuitive as it might sound to us as parents (and as completely intuitive as it will sound to most kids) there are naturally occurring compounds in dirt that boost Serotonin levels, which will also contribute to healthy sleep (see above). On top of that, by interacting with dirt, kids are naturally exposed to a host of  natural bacteria and pathogens that actually help strengthen the immune system. There is even some evidence that regular play time in the dirt helps keep kids from developing allergies and asthma.

Additionally, exposure to dirt can help babies’ natural iron and zinc production, even before they start solid foods.

On a separate note, some recently emerging information has shown that barefoot contact with the dirt, grass, or sand can help reduce the overly positive charge that our bodies electrons can get from being indoors and exposed to EMF and other forms of electricity all day. The earth’s negatively charged electrons can help balance this out and (surprise) also improve sleep!

4. Have Fun in the Sun

As I’ve said before (and here) we often shelter our kids from the sun and slather them with sunscreen to their own detriment.

From a previous post:

“Wearing any sunscreen blocks the body’s ability to produce Vitamin D, which is vital for hundreds of reactions in the body (including cancer prevention).

Most sunscreens also contain toxic chemicals that can be more dangerous than moderate sun exposure. As I mentioned in a previous post:

Despite the push for more awareness about sun exposure, and the advice to use sunscreen whenever we go outside, incidence of skin cancer, especially melanoma, is rising dramatically.

In fact, skin cancer rates are rising by 4.2% annually, despite the fact that we  spend less time outdoors and wear more sunscreen.”

On top of that, kids especially have a need for enough Vitamin D, which is important for their immune function, proper hormone development and bone and muscle growth. Even a low SPF sunscreen blocks the body’s natural ability to produce Vitamin D and often exposes kids to a host of chemicals.

As long as your kids are eating a healthy diet that won’t pre-dispose them to inflammation and burning, healthy sun exposure is important! For the times you’ll be out longer than their sun tolerance allows, just cover them up with a hat and layers, or use a homemade natural sunscreen.

5. Let them Eat Cake Fat

Conventional wisdom says that we should limit our intake (and our children’s intake) of saturated fats and instead give them “healthy” fats like vegetable oil. As children as young as nine are getting heart disease, this seems direly important, except that the research doesn’t support it (and those kids probably aren’t sleeping in darkness, eating real food, and playing in the dirt…). Sadly, limiting saturated fats, especially in kids, is likely to do much more harm than good, as there isn’t even a proven link between these fats and heart disease and kids need them for proper growth!

Personally, I don’t let my kids consume any franken fats like vegetable oils, margarine, etc (or eat them myself!) as these are chemically created, oxidize quickly, and have no place in the human body! At the same time, I give them as much (healthy) saturated fat as they like (and eat it myself) in the forms of raw organic butter, coconut oil, grassfed meat, etc.

While it is important to get saturated fats from healthy sources, these fats are not the enemy, and we need them for proper body function. They also are great at keeping kids satisfied after meals, improving hormone levels and for supporting brain and bone health.

Here is one of my kids’ favorite recipes and they are loaded with healthy fats: Chocolate Coconut Clusters. You can also just let them snack on wild-caught salmon, grassfed beef, and hard boiled eggs to boost healthy fat levels.

6. Make Some Real Soup

Another highly beneficial food that has almost completely disappeared in modern diets is quality homemade soup with real broth and stock.

There’s a reason that chicken soup is the common food during illness… our mothers and grandmothers knew something that many of us have forgotten. Broth contains tons of minerals in easy to assimilate form, and are wonderful for immune health, skin, bone and muscle growth! Real broth (i.e. not the stuff in the BPA lined can or carton) is also very simple and inexpensive to make and there tons of different variations!

Broth can be consumed on its own as a liquid (especially wonderful during illness) or as the base for soups, stews, casseroles or other foods. Broth also contains high amounts of gelatin, which is great for muscle growth, skin health and brain development, and which is one of the supplements/foods I take every day. Gelatin is a precursor for collagen production and is especially helpful for those with skin issues or thinning hair. It balances out the high amounts of muscle meats that most of us consume and gives the immune system a boost.

Most kids naturally like homemade soups and stews, and when cooked soft enough, these are also great first foods for baby, especially since babies are naturally born with a leaky gut, which allows some particles and antibodies to transfer through he gut lining and help develop their immune systems. The gelatin in homemade broth helps naturally close the gut and prevent food sensitivities.

7. Balance Their Gut Bacteria

Babies are born with a sterile gut and (hopefully) pick up some beneficial gut bacteria from mom during the birthing process which allows them to begin culturing the billions of gut bacteria that make up the micro-system of their intestines.

Unfortunately, being born via c-section (or vaginally to a mom with less than ideal gut bacteria), taking antibiotics during childhood, or a poor diet during the early years can put little ones at a disadvantage when it comes to good bugs in their bellies.

Even though (all but one of) my kids were born naturally and I took steps to make sure my gut bacteria was optimal, quality probiotics are one of the supplements that my kids get every day. As healthy gut bacteria has been linked to stronger immune function, better digestion, and fewer allergies, it is one thing I’m not willing to skimp on.

My kids also consume lots of probiotic lemonade, water kefir “soda”, kombucha “soda” and fermented foods to help naturally boost gut bacteria (no constipation around here… TMI?)

I’ve also seen probiotics (along with Gelatin- see step 6) greatly improve eczema and allergies in several children.

8. Stop Pouring Chemicals On Them!

There’s been a lot of press lately about cancer causing chemicals found in baby products, but this problem isn’t limited to baby lotion!

Many products that we use on our kids from sunscreen to bug spray to shampoo, to bubble bath, to toothpaste have harmful chemicals that can be easily avoided by using natural options. To get you started, here are recipes for:

• Remineralizing Toothpaste
• Homemade Lotion
• Homemade Lotion Bars
• Homemade Shampoo
• Homemade Sunscreen
• Homemade Bug Spray
• Natural Laundry Stain Treatment
• Laundry Detergent
• Natural Vapor-Rub for Cough and Colds
• Natural Deodorant 

9. Get a Move On It

Kids have a natural tendency to move and get the right kind of exercise, and sometimes we ruin this natural drive by putting them in organized sports too early (my opinion anyway).

Most kids naturally love to sprint, do pull-ups (monkey-bars), climb things, and lift heavy things. They don’t necessarily need sports or exercise regimens to do the types of movement that naturally develops their muscles. Give them access to trees, monkey bars, ropes to climb, and heavy things to play with, and they will develop great muscle tone!

Personally, our backyard is “cluttered” with a treehouse with climbing wall, trampoline, mud pit, jungle gym, climbing ladder and rope, big containers that can be filled with dirt or sand for moving, and a huge sandbox.

…

So, I realize that I suggested that you let your kids get dirty while barefoot… in the sun… and feed them lots of fat… and even take away their comforting night light. Many of these things might be counter intuitive or counter cultural, but I’m confident they’ll contribute to good health for your little ones.

Do you already do any of these things? Think I’m crazy for suggesting them? Weigh in below!

I don’t like using the term superfood, though it could certainly be applied to Spirulina. Though not technically an herb (actually an cyanobacteria), it boasts its fair share of health promoting properties. It is rich in in Chlorophyll, and like plants, gets its energy from the sun.

What is it?

Spirulina is a natural “algae” (cyanbacteria) powder that is incredible high in protein and nutrients. When harvested correctly from non-contaminated ponds and bodies of water, it is one of the most potent nutrient sources available. It is largely made up of protein and essential amino acids, and I typically recommend it to clients who decide to remain vegetarian for its high natural iron content. It is often touted for its high B-12 content, though there is a lot of debate about if this particular form is a complete and absorbable form of B-12 and I don’t recommend it completely in place of animal products.

The high concentration of protein and iron also makes it idea during pregnancy, after surgery or anytime the immune system needs a boost.

Health Properties:

Though it does taste like pond scum, Spirulina has some great health-boosting qualities:

• Spirulina is 65% protein and amino acids including the essential fatty acid gamma linolenic acid (GLA) which has gotten a lot of attention for its anti-inflammatory properties, especially when taken with other quality Omega-3 supplements like Fermented Cod Liver Oil. (I suspect that the benefits of GLA in Spirulina are even more than what the studies have found since these studies often use vegetable oils for their GLA source, and the other inflammatory compounds in vegetable oils can interfere with the anti-inflammatory ability.) It contains all essential amino acids.
• Spirulina contains Omega 3-,6 and 9s and is especially high in Omega-3s.
• Spirulina is extremely high in Chlorophyll, which helps remove toxins from the blood and boost the immune system.
• Spirulina has a very high concentration of bio-available iron and is excellent during pregnancy and for those with anemia and will not cause constipation.
•  Spirulina is a great source of other nutrients including (according to Wikipedia): “Spirulina contains vitamins B-1(thiamine), B-2 (riboflavin), B-3(nicotinamide), B-6 (pyridoxine), B-9 (folic acid), vitamin C, vitamin D, vitamin A and vitamin E. It is also a source of potassium, calcium, chromium, copper, iron, magnesium,  manganese, phosphorus,  selenium, sodium and zinc. Spirulina contains many pigments which may be beneficial and bioavailable”
• This Spirulina (from Mountain Rose Herbs) was tested be an independent laboratory and found to have an ORAC (Oxygen Radical Absorbance Capacity) of over 24,000 which is 4x the ORAC score of blueberries. The ORAC score is generally used to measure antioxidant ability and concentration in different foods.
• Spirulina is also incredibly high in calcium with over 26 times the calcium in milk, making it excellent for children, the elderly and during pregnancy.
• Some research has suggested that Spirulina may be helpful in allergies and allergic reactions.
• Spirulina’s phosphorus content makes it helpful as part of a tooth remineralization regimen.
• Emerging evidence suggests that it binds with radioactive isotopes and may be useful for radioactivity exposure or radiation therapy.
• The protein in Spirulina is highly usable and has a net protein utilization rate of between 50-61%
• Spirulina can bind with heavy metals in the body and help remove them.
• Spirulina can increase fat burning during exercise.

How To Take

When choosing Spirulina, make sure to choose one that is organic, as others can have nitrate compounds as additives. The best one I’ve found is from Mountain Rose Herbs and it is also the cheapest organic Spirulina I’ve seen. It does taste like pond water though, so many people prefer supplements. I’ve tried Now Spirulina and found them to be good quality, though they are more expensive than the plain powder. (I haven’t tried this brand, but it seems to be a great deal for 1,000 500mg capsules for under $30). You can also get Spirulina powder in a 4-pound canister.

I always add Spirulina to my veggie smoothies each day and take extra during pregnancy. It is best to get in about 2 teaspoons per day, and 2 or more tablespoons during illness, after radiation exposure or during pregnancy. It does taste horrible though! You can also mix into water and drink straight, though many people have trouble with this. The phosphorous makes it useful for the tooth remineralizing regimen, and it is best taken with an Omega-3 source like fermented cod liver oil. It’s anti-inflammatory properties have been helpful to some of my clients with joint pain or other types of inflammation.

Those with PKU should consult with a doctor before taking, as it does contain that amino acid. Those on any type of anti-coagulation medicine should consult with a doctor before beginning (or stopping) taking Spirulina.

Ever taken Spirulina? What did you think of the taste? Will you try it now? Share below!

Conventional wisdom says to slather on some sunscreen and call it a day, but this is problematic for a couple of reasons. Wearing any sunscreen blocks the body’s ability to produce Vitamin D, which is vital for hundreds of reactions in the body (including cancer prevention).

Most sunscreens also contain toxic chemicals that can be more dangerous than moderate sun exposure. As I mentioned in a previous post:

Despite the push for more awareness about sun exposure, and the advice to use sunscreen whenever we go outside, incidence of skin cancer, especially melanoma, is rising dramatically.

In fact, skin cancer rates are rising by 4.2% annually, despite the fact that we  spend less time outdoors and wear more sunscreen.

So, if skin cancer rates are rising despite sunscreen use and reduced sun exposure, perhaps there is a deeper underlying cause. I’ve written before about the link between nutrition and sunburn, and I’m becoming even more convinced of this as more evidence emerges. The most convincing part for me personally was my own reaction to the sun over the last couple of years.

I’m Irish-Scottish (which is Latin for very fair skinned!) and have always burned. In fact, even moderate sun exposure would leave me with a pinkish glow rather than a tan… until the last couple of years.

Last summer, I was able to garden for 6-8 hours including during the heat of the day without burning. We also went to Florida for a friend’s wedding and I was at the beach for 4 hours between 11-3 with no sunscreen and I didn’t burn… at all!

To those of you blessed with olive skin, this may not seem like a big deal, but to me, this is huge! I also noticed looking back at pictures of me from last summer that I don’t look like the pale-stepchild among my Italian in-laws for the first time.

The Underlying Cause:

Doctors and sunscreen manufacturers are quick to push sunscreen for those who burn easily, but this is often the equivalent of giving antibiotics for every illness. It may address a short term problem, but it does nothing to address the underlying cause.

Sunburn is a type of inflammation, and diet has a tremendous impact on inflammation in the body. As such, addressing diet is often a much more important that just slathering on the sunscreen, plus dietary improvements can improve other areas of health as well.

Certainly, it is also wise to avoid burning by wearing protective clothing or by using homemade sunscreen for prolonged exposure, especially early in the year, but a good diet and a few supplements are often far more effective at day-to-day sun protection. (You can also use coconut oil on the skin for light protection, as it is naturally about an SPF 4)

Diet for Sun Protection:

A large part of natural sun protection is eating an anti-inflammatory diet. This type of diet will also be beneficial for many other health conditions, and if you’ve read my blog before, you know the drill:

Avoid:

• processed foods
• vegetable oils (this is the most important for sun exposure)
• grains
• sugars

Eat:

• lots of healthy saturated fats
• lots of foods rich in omega-3s (fish, etc)
• lots of leafy greens
• 2+ tablespoons of tomato paste daily

Supplements:

About this time of year, I also start taking a specific regimen of supplements that help reduce inflammation and improve sun tolerance. The supplements I take are:

• Vitamin D3 (I take about 5,000 IU/day)- Emerging evidence shows that optimizing blood levels of Vitamin D can have a protective effect against sunburn and skin cancer
• Vitamin C (I take about 2,000 mg/day)- A potent anti0inflammatory, and it is good for the immune system too.
• 1/4 cup coconut oil melted in a cup of herbal tea per day- the Medium Chain Fatty Acids and saturated fat are easily utilized by the body for new skin formation and are protective against burning
• Fermented Cod Liver Oil/High Vitamin Butter Oil Blend  (also great for remineralizing teeth)-Probably the most important supplement for sun protection. I take double doses during the summer and the kids take it too. Since adding this and the coconut oil daily, none of us have burned. It’s also great for digestive and oral health. (Amazon finally has the capsules back in stock)
• Astaxanthin- A highly potent antioxidant which research shows acts as an internal sunscreen. It’s also supposedly an anti-aging supplement. I don’t give this one to the kids though.

That’s our regimen and we don’t ever use conventional sunscreen and only use the homemade stuff a couple times a year.

Do you eat your sunscreen? Still use the toxic stuff? Avoid the sun completely? Tell me below!

Magnesium is the second most abundant element in our bodies, and is used in regulating over 300 enzymes and reactions in the body.

I’ve written before about how the depleted magnesium levels in our food and water, and the imbalance of nutrients in the foods that we eat have left most of us dangerously deficient in Magnesium.

Most of us also have too much calcium in our bodies, relative to our magnesium levels (thanks to fortified foods and imbalanced soils).

Many forms of magnesium are difficult to absorb when taken orally, especially for those with a damaged gut (that is most of us too).

Here is where Magnesium Salt Baths and Transdermal Magnesium Oil can make a big difference…

The skin is the body’s largest organ, and as such, has an amazing ability to absorb, filter toxins, and deliver nutrients to the body. It is also a visible sign of the health of the body as a whole.

When the skin has rashes, eczema, psoriasis, dry skin, acne, or other problems, this is often a sign of deeper issues within the body. As the skin is also an elimination organ, the body will push out toxins through the skin when the other organs of elimination (gut, liver, kidneys, etc) are taxed or burdened.

A damaged gut can also make absorbing magnesium and other minerals through the digestive system more difficult, so topical magnesium oil or magnesium baths are a great solution.

Magnesium/Salt Baths are great for…

• Stress relief
• Muscle aches
• Increasing insulin sensitivity
• Improving circulation
• Better nutrient absorption
• Headache relief
• Speeding up wound healing
• During illness, especially respiratory illness
• For children to help mineral absorption and improve sleep
• For acne, eczema or other skin problems
• For joint pain relief
• To help relieve poison ivy or skin reactions
• Improving skin hydration

How to Incorporate Magnesium/Salt Baths

I regularly add a cup of epsom salts or magnesium flakes and a few tablespoons of Himalayan salt to my kids baths. When I have the time, I take relaxing baths in this mixture also.

When I can’t take the time for a bath, magnesium oil also helps. Amazingly, I notice the benefits of transdermal magnesium (baths or magnesium oil) much more quickly than when I take internal forms of magnesium.

My favorite magnesium bath recipe is:

• 1-2 cups of epsom salts or magnesium flakes (magnesium flakes are absorbed much more easily)
• 1/2 cup Himalayan or Sea Salt
• 1/2 tsp of natural vanilla extract
• 10-15 drops of essential oil of choice (I love lavender and mint)

I mix the salt and magnesium flakes and then sprinkle with the vanilla and essential oil. The whole mixture gets added to a warm bath, and I soak for at least 20 minutes, though 30 is preferable.I try to make time for this at least once a week, though my kids get it added to their bath each night.

For intensive therapy (illness, eczema, etc) these baths can be done daily, though you should check with a doctor if you have any medical conditions.

Do you ever take relaxing baths? Ever added magnesium? Will you try it? Share below!

This is an often overlooked part of health, and a vital one!

In fact, lack of sleep and too much stress can make the difference between good health and poor health, even if all the other factors (diet, supplements, exercise) are in place.

Stress

It’s no secret that most of us have chronic high stress. It’s also no secret that stress is detrimental to your health. Even the mainstream media usually gets this one right, yet most of us still don’t do enough to manage stress.

I’ve definitely got 4 fingers pointing right back at me on this one!

My Almost Panic Attack…

Stress and sleep are the big gaping holes in my own health. Sure, it’s easy to write about them, and I know what I need to do to optimize them, but with four little ones, a blog and a part time job I do from home, the execution is often difficult.

The past month has been exceptionally stressful for me. If you follow me on facebook, you know that my husband had an emergency appendectomy and that the doctor said his appendix had likely been calcified since childhood.

The original surgery required a 2-day hospital stay (and the first time I’d left my baby overnight). He came home and felt awful for another week. He wasn’t eating, wasn’t sleeping well and couldn’t do anything.

At his follow up appointment, they discovered that he had a secondary infection that he’d picked up in the hospital. They found an abscess where the appendix had been and drained about 8 ounces of puss from it. They put in a drain that stayed for about a week.

A culture of the puss revealed 4 types of bacteria (picked up in the hospital) including the flesh eating bacteria c-diff. This time, he had to stay in the hospital for 8 days, and was on IV broad spectrum antibiotics every 6 hours. (I cringed for his poor gut every time they brought them in!)

For me, this meant another week of being away from the kids, and in the hospital with him. When I started getting a sore throat and flu-like symptoms, I was put on an antibiotic too, to make sure that I hadn’t picked up any of his resistant bacteria and that I wouldn’t carry it home to the kids.

He finally got discharged from the hospital, and both of our symptoms were clearing up, so we got to go home. He was still under the weather, and hadn’t been able to work for about a month thanks to the surgery and infection, so I was taking care of the kids, the house and him, plus trying to keep up with both of our work deadlines to make ends meet financially.

I was definitely stressed…. to say the least, but I’d always worked well under pressure, so I brushed it off and figured I’d relax and catch up on sleep when things got back to normal.

Then, I started having numbness in my fingers, toes and lips, and my heart was racing. My blood pressure and pulse were high and I was shaking. I called the doctor, since I’d had allergic reactions to antibiotics in the past, and was afraid I was having an allergic reaction.

The doc checked and told me that none of these symptoms were listed as side effects or allergic reaction symptoms to this antibiotic, and asked what my stress level was…

I laughed…

After a follow-up, it turns out that I was on the verge of a panic attack… the remedy- learn to relax and reduce stress (yeah, right, I’ll just add that to my to-do list).

Since then, things have calmed down, my husband is doing much better, the kids are sleeping normally again, and my blood pressure is back to normal, but my brush with it all really re-enforced how much stress can affect your physical health.

What Stress Does:

Chronic stress keeps stress hormones elevated, suppresses the immune system and can put you at higher risk for heart disease or cancer. High stress levels over extended periods of time put you at higher risk for many diseases and can shorten your lifespan.

Elevated stress hormones will interfere with the body’s ability to properly digest and assimilate food, and lowers insulin sensitivity, which can lead to weight gain or pre-diabetes.

Factors besides just mental or emotional stress can create the same physical reaction. Toxins from our food, water and air can create a stress reaction in the body, as can an unhealthy diet or lack of sleep…

Sleep:

I’m sure you’ve heard before how important quality sleep is, yet statistically, we are getting less sleep than ever!

Want to gain weight, put yourself at risk for diabetes, and raise your chance of heart disease? Simple… don’t sleep much!

Sleep is your body’s repair time, and even just a night or two of missed shut-eye can impair your mental ability, alter your hormone levels and give you the insulin levels of a pre-diabetic.

From Mark’s Daily Apple:

And so, when we get poor sleep or not enough of it, bad things happen:

• Our insulin sensitivity decreases even more than it already is, reducing our ability to tolerate carbs and burn fat, and making it harder to lose weight.
• We get an increased risk of depression.
• The normal secretion of hormones like testosterone (important for general health) and growth hormone (burns fat and promotes cellular restoration), which usually takes place while we sleep, is interrupted.
• It raises blood pressure and boosts the risk of developing heart disease, diabetes, and obesity.

On the flip side, when we get enough sleep, good things happen:

• Fat melts off. Carbohydrate tolerance increases.
• Exercise performance improves. Speed, strength, recovery and response times increase.
• Your immune system does its best work during sleep, improving your resistance to viruses and infections.
• Your brain works better. Memory and problem-solving abilities improve.

Like I said, I’m pointing four fingers back at myself on this one, as stress and sleep are the biggest areas I need to work on in my own life.

The Solution?

It is definitely easier said than done when it comes to getting enough sleep and reducing stress levels. Mark’s Daily Apple offers some suggestions, and here are some of my favorite suggestions.

If falling or staying asleep is difficult, some natural herbs can help.

This week, focus on making sleep and stress relief a priority, and optimize your sleep with these tips. Work to reduce your stress, and try to focus on the positive aspects of your life.

An Incentive:

To help us focus on reducing our stress and increasing our sleep this week, I’m giving away a $25 gift certificate to Tropical Traditions. To enter, just make sure you are signed up for my email list and leave a comment below with your best tip for reducing stress, or how you plan to reduce your stress or improve your sleep this week.

I’ll pick one random winner from the comments below on Saturday, March 24 2012. Contest ends Friday, March 23 at 11:59 CST. Entering below signifies that you’ve read my rules for giveaways and agree to them. Full Disclosure: If you have never ordered from Tropical Traditions before, I will get a small commission if you order through my link, and you’ll get a copy of the Virgin Coconut Oil Book.

I’ve personally seen the benefit of many different herbs, even in situations where medicine or conventional remedies didn’t work at all.

Many herbs also have very nourishing properties and can be used in special combinations in foods and drinks to improve the body’s absorption of those substances.

Each week, I’ll be profiling an herb and talking about its many uses…

Enter Alfalfa…

This week: Alfalfa! To some of you, this may bring thoughts of a type of hay or a character from the Little Rascals, but Alfalfa is a powerhouse among herbs, the Pavel of herbs, so to speak.

Sometimes also called Buffalo Herb, or scientifically, Medicago sativa, Alfalfa means “Father of all Foods” and deserves its name! Alfalfa contains a wide variety of minerals including iron, calcium, magnesium, phosphorus, sulfur, chlorine, sodium, potassium, silicon, and trace elements. It is also a good source of Vitamin A, Vitamin C and Vitamin K, which is necessary for blood clotting.

Alfalfa contains essential amino acids, which are not made by the body but must be obtained from food sources. Because Alfalfa is so easy to assimilate, it is used as the base in vitamins and supplements and it contains the highest chlorophyll content of any plant (in fact, it is used in Liquid Chlorophyll, which has a very high nutrient content).

Alfalfa can be used for:

• Cleansing the blood
• helping alleviate allergies
• Aids in blood clotting
• Promotes healthy digestion
• Can easy morning sickness
• Is helpful in reversing tooth decay and remineralizing teeth
• Great source of Vitamin K so it helps improve Baby’s Vitamin K levels at birth if mom drinks during pregnancy (recipe for an herbal tea for pregnancy here)
• Supports the pituitary gland
• Supportive during nursing
• Helps ease morning sickness
• Helps ease gout
• Aids with all forms of arthritis

Alfalfa is used in alternative medicine to reduce cholesterol and blood pressure. The high concentration of alkaloids in Alfalfa make it useful in reducing blood sugar levels.

It is also commonly used as a blood detoxifier and for any types of arthritis or joint problems. It is a great source of many nutrients and is generally considered safe for children, adults and pregnant/nursing mothers.

The one caution about alfalfa is not to use in combination with blood thinning agents or medications as it is so effective it can interfere or amplify the effects of these.

How We Use Alfalfa

In our family, we add alfalfa to many of our herbal teas, tinctures and to food. I make a tea for the kids with Alfalfa, Red Raspberry and Peppermint as a source of vitamins and minerals that they love to drink. (We buy it in bulk from Mountain Rose Herbs)

We also drink a lot of Liquid Chlorophyll, which is a concentrated liquid of the chlorophyllins from the fresh alfalfa plant. We love this brand because it has a minty taste, and even the kids love to drink it. When the kids are sick, this is often all I can get them to take, and its purifying and detoxifying properties help them recover more quickly. Since it is so high in nutrients, I also don’t worry if they don’t eat as much while they are sick.

During pregnancy, I add Alfalfa to my pregnancy tea (recipe here) and give high doses of alfalfa in herbal teas if anyone gets sick. Due to its mild flavor, I also add scoops of dried alfalfa to smoothies and drinks. I take liquid chlorophyll daily, especially during pregnancy, since we opt out of the Vitamin K shot at birth (we do an oral version instead).

Ever used alfalfa? Taken Liquid Chlorophyll? What herbs do you use?

Another time when nutrition is incredibly important and sometimes difficult to accomplish is during childhood. I can’t emphasize enough how important a healthy diet is for growing children, but some nutritional gaps can still occur because of soil deficiencies, lack of variety in the diet, or environmental factors.

A high quality and varied diet should absolutely be the top priority but there are some supplements that can help fill in any holes in a child’s diet. Just as during pregnancy or nursing, this is a time when one should be very careful about the supplements given and choose only high-quality supplements from verifiable sources.

On top of making sure that kids are consuming a lot of protein from quality sources, an abundance of green veggies and plenty of healthy fats, I often find that children benefit from:

Probiotics: Especially if they’ve ever been on antibiotics, children can greatly benefit from quality probiotics. Their gut flora is still developing, and supporting gut health during childhood will have much more of an effect than attempting to supplement later in life (though I recommend it then too). We use Bio Kult probiotics, which are the strongest ones I’ve personally tried. I notice a distinct difference in my digestion when I take them, and the pills are small enough for most kids to swallow, or they can be opened and added to food. Since I had to take antibiotics during my delivery with my fourth, I have been rubbing probiotics on the inside of her mouth since she was a few weeks old to help build her positive gut bacteria and taking it myself so she gets it while nursing. Another reason I prefer BioKult, is that the capsules are individually wrapped and don’t have to be refrigerated, which makes them much more convenient. One capsule is typically adequate for children up to 12 years old. I take 4 of these capsules a day and others may need more or less.

Vitamin D: I’m a firm believer that kids should be getting their Vitamin D outside, in the sun, and preferably barefoot. This works great in the summer, but it is more difficult in the winter, or if you live in an area where you don’t have access to direct sun daily. Most children’s vitamins contain Vitamin D (though not enough!) but the issue of supplementing Vitamin D in children can be controversial. Personally, my kids each get a 5,000 IU capsule of Vitamin D3 per WEEK. I do check their levels about once a year in the winter to make sure they aren’t getting too much, and I’d recommend this, especially if you plan to give your children higher doses. If you can get your kids to routinely take fermented cod liver oil (see below) you probably don’t need any additional supplementation unless you are in an area where sun exposure is not ever possible.

Vitamin C: I always keep Vitamin C on hand, and we’ve avoided many trips to the doctor because of this and Homemade Elderberry Syrup. I add about 1/4 tsp of vitamin C powder to the kids water or smoothie once a day (it is bitter!) to keep their immune systems bolstered… mainly in the winter. During illness, we take Vitamin C powder until we hit bowel tolerance (diarrhea) and then back down to 3/4 that dose until the illness is gone. There are also some good chewable versions, which are much easier to get kids to take.

Fermented Cod Liver Oil/Butter Oil:This is the toughest one to get kids to take, but the one I notice the most difference in their mood (much calmer) and concentration when they take. It comes as a gel, and I typically add it to smoothies or spread on a banana nut coconut muffin to get them to take it (it tastes pretty awful by itself!) There are capsules of this, but my guys can’t swallow that big of one yet, so we stick to the gel version. The best brand I’ve found is Green Pastures, which also includes the High Vitamin Butter Oil, which is excellent for brain development and muscle growth.  My 8 month old has gotten this since she started eating foods at 6 months and she just started walking (not super excited about this!).

Magnesium Baths: I take Natural Calm and use magnesium oil on my skin, but the easiest thing for the kids is to just add about 1/2 cup of epsom salts or magnesium crystals to their bath water so they can absorb it through their skin. You can also give kids about 1/2 tsp dose of Natural Calm, which is fizzy like soda and some really like it.

Chlorophyll: Or “Pond Water” as my kids call it, is the concentrated green pigment from plants and it has an alkalizing and detoxifying effect on the digestive track and blood. My kids get a glass of chlorophyll in water each day, and 4-5 glasses if they get sick. This brand has a minty taste and doesn’t taste like grass like some brands.

Gelatin: Gelatin is excellent for intestinal health and for hair, skin and nails. We try to eat homemade bone broth, but I also occasionally make the kids healthy jello to give them some extra gelatin intake. I drink it in smoothies or in warm water, and also sometimes sneak it into the kids smoothies. I’ve been able to verify that this brand is from grass-fed, humanely raised cows and doesn’t contain any additives or pesticide residue.

Multivitamin: Our kids don’t typically get a multivitamin, but there is no harm in giving kids a multivitamin, especially if you are still in the process of improving their diets and are worried about certain deficiencies. This is one of the very few that I’ve found without gluten, soy or dairy, but please let me know in the comments if you have a better brand!

Do your kids take supplements? Which ones do they take? Share below!

Of course, these times of a woman’s life are times when she should be even more vigilant about getting enough nutrients to nourish her little one, but there are also some supplements that should be avoided.

As someone who has been pregnant, nursing, or both continually since I got married, I’ve seen first hand how supplements can make a pregnancy (and delivery) easier!

Each woman’s dietary and nutrient needs will vary, but as a general rule, a nutrient-dense diet is the most important factor in her ability to get enough vitamins and minerals during pregnancy.

A good pregnancy/nursing diet includes:

• Lots of high quality protein (at least 80-100 grams per day) from high quality sources like grass-fed beef, free-range poultry and eggs, and wild, caught, sustainable seafood (smaller fish preferable). Organ meats from grass fed sources are also wonderful for pregnancy and nursing and can help reduce the chance of anemia
• Large amounts of vegetables, especially green ones! Green veggies have folic acid, which is important for fetal growth, and are also high in many other nutrients. They help prevent the constipation that can sometimes occur during pregnancy, and are great for making sure nursing moms are getting enough vitamins.
• Healthy Fats galore! Pregnancy and nursing are not times to skimp on healthy fats. Quality fats are absolutely vital for baby’s brain development, organ and tissue growth, and good milk production for mom. Sources like healthy meats, coconut oil and coconut products, olive oil, avocados, and nuts  are especially good during pregnancy (peanuts are not nuts!).
• Other high nutrient foods like homemade bone broth, soups, fermented vegetables like homemade sauerkraut, fruit (especially berries) and green smoothies are also great for pregnancy and nursing.

Supplements:

Even with the most solid diet, it is difficult to make sure that you’re getting enough nutrients for both you and baby. While I don’t recommend going wild with the supplements, there are a handful that have been shown to help with pregnancy, delivery, nursing and baby’s health.

Folic Acid- This supplement is commonly recommended, but emerging research is showing that the dose should be at least 800 mcg rather than that 400 mcg suggested by most doctors. I take up to 1600 mcg for the first few months of pregnancy. This amount should include the amount in multivitamins and any additional folic acid supplement. Folic acid is one supplement that has been extensively studied for use in pregnancy and is extremely effective at preventing neural tube defects. It is also very inexpensive and easy for every pregnant woman to take.

Prenatal Multivitamin- There is some debate on if a full multivitamin prenatal is necessary during pregnancy or not. While I don’t routinely recommend taking a multivitamin, pregnancy and nursing is one exception. A deficiency in a vitamin or mineral won’t make a tremendous, immediate impact on an adult in most cases, but during the intensive developmental phases of pregnancy, a nutrient deficiency can have lasting consequences for baby. A high quality prenatal is an “insurance policy” or sorts to guard against deficiencies but should accompany a high nutrient diet! Many prenatals contain iron, though this isn’t necessary if you are consuming red meat from healthy sources and organ meats.

Omega 3s and Healthy Fats- I take Fermented Cod Liver Oil and High Vitamin Butter Oil Blend all the time, but especially when pregnant or nursing. It helps balance out your Omega ratios, provides necessary fats for baby’s brain development, and guards against inflammation. It also seems to make recovery after delivery go much faster (probably due to the anti-inflammatory properties. The high vitamin butter oil is obtained from cows eating rapidly growing green grass, and contains Activator X, as discovered by Weston A. Price. Not only is this superb for baby’s development, but there is some information showing that it helps get baby’s vitamin levels (especially Vitamin K) after birth. This is also now available in capsule form, which makes it more palatable in early pregnancy. These are especially important during the third trimester when brain development is at its peak.

Probiotics- These are critical, especially during pregnancy. Babies are born with a completely sterile gut and they culture their beneficial guy bacteria from what the receive from mom when passing through the birth canal and from nursing in the months afterward. Quality probiotics (I take these) help ensure that baby will get a good dose of beneficial bacteria, which can reduce risk of ear infection and illness in the first few years. Good gut health also has a tremendous impact on lifelong health, and this is one of the most important things you can do for your baby’s health. Probiotics also help mom avoid illness and constipation during pregnancy, and might reduce the risk of Group B strep. Since baby’s gut bacteria continues to culture during the nursing time, it is good for mom to continue to take probiotics during this time as well.

Vitamin D3- There is a lot of emerging research that Vitamin D can help reduce the risk of many pregnancy related complications including gestational diabetes. It is important for baby’s bone and hormone development and helps support mom’s immune system during pregnancy. SOme research suggests that nursing babies may be able to obtain Vitamin D from the mother’s milk if mom is getting more than 5,000IU/day. I take 5,000 IU/day while pregnant or nursing, unless I’m able to get 30 minutes or more of midday sun.  For supplementation, only Vitamin D3 should be taken and one should test blood levels of vitamin D to make sure levels don’t get too high.

Magnesium- I take magnesium all the time, but it is especially beneficial in pregnancy. Severe magnesium deficiency can lead to poor fetal growth, preeclampsia or even fetal death. Proper magnesium levels also help mom’s tissue growth and recovery during pregnancy and may help baby receive more nutrition through the placenta. It is very difficult to get enough magnesium from food sources anymore, so I typically recommend magnesium oil on the skin, Natural Calm in the evening before bed, or an ionic supplement. In total, a pregnant woman shouldn’t exceed 500 mg from all sources unless severely deficient.

Coconut Oil- During pregnancy and nursing, I take 1/4 to 1/2 cup coconut oil in smoothies or tea daily as s supplement in addition to cooking with it. It is naturally immune boosting, supportive of baby’s brain development, and contains many of the components of breast milk to support nursing as well.

Things to Avoid:

Just as deficiency of some things can be dangerous during pregnancy, consumption or contact with other things can be harmful to a developing baby. In general, these are things to avoid during pregnancy (not a complete list… do your own research):

• Artificial sweeteners
• MSG or chemical additives
• Diet Sodas or foods
• Vegetable Oils and trans fats
• Any herbs, drugs or medicines without approval from your midwife or doctor (or your own research)
• BPA and plastic containers
• aluminum in antiperspirants (make your own)
• high fructose corn syrup
• sugars or sweeteners
• artificial dyes or colors in food
• chemicals in laundry detergent, personal care products and household cleaners

Did you take supplements during pregnancy? Are you pregnant now? Share below!