Bring everyone together and put a new twist on old games to liven up these cold days.
1. Replace board game pieces with colored, wrapped candies
2. Play charades with seasonal song, story and movie titles.
3. Play games such as Scrabble, Apples to Apples, Boggle, BuyWord, etc. using only seasonal words
4. Create a Memory Game with family memorabilia
Sunday, December 20, 2009
Sunday, December 13, 2009
Dr Jen’s Repertoire of Cold and Flu Remedies
Hydrogen Peroxide. Pour 16 ounces of hydrogen peroxide into a humidifier and fill to capacity with water. Run the humidifier in the sick person’s room all night. This is a great disinfectant and helps prevent the virus from spreading to other members of the household.
Vitamin D*: increase to 50,000 units (if you weigh over 100 pounds) for 3 days in a row if you are already infected with the flu.
Vitamin C : increase to bowel tolerance. In other words, when you start to get diarrhea, decrease the amount and stay at that dose.
Herbal remedies: andrographis, Echinacea, licorice (good for coughs), ligusticum, artemisia, bupleurum root, and garlic.
Hot tea with honey and lemon
Warming sock therapy
Chicken soup (preferably homemade) with lots of garlic
* I hope you’ve already read my blog entry on Vitamin D. Vitamin D is superb for maintaining your immunity. Ideally, I recommend keeping your Vitamin D blood levels at 60-80ng/ml. A simple test is available from our office that will help you determine your current level.
Contact my office for more information on any of these topics.
Vitamin D*: increase to 50,000 units (if you weigh over 100 pounds) for 3 days in a row if you are already infected with the flu.
Vitamin C : increase to bowel tolerance. In other words, when you start to get diarrhea, decrease the amount and stay at that dose.
Herbal remedies: andrographis, Echinacea, licorice (good for coughs), ligusticum, artemisia, bupleurum root, and garlic.
Hot tea with honey and lemon
Warming sock therapy
Chicken soup (preferably homemade) with lots of garlic
* I hope you’ve already read my blog entry on Vitamin D. Vitamin D is superb for maintaining your immunity. Ideally, I recommend keeping your Vitamin D blood levels at 60-80ng/ml. A simple test is available from our office that will help you determine your current level.
Contact my office for more information on any of these topics.
Thursday, November 19, 2009
Vitamin D & the Flu
Vitamin D increases your immunity to the flu.
There are two forms of Vitamin D, synthetic Vitamin D2 and natural Vitamin D3, that contribute to the human body’s supply of vitamin D. Vitamin D3 is thought to be at least four times more effective than Vitamin D2. Sources of Vitamin D include food, exposure to sunlight and dietary supplements.
Food
Salt water fish such as herring, salmon, sardines, and fish liver oils are good sources of Vitamin D3. Small quantities of Vitamin D3 are also derived from eggs, veal, beef, butter and vegetable oils. Foods such as milk, margarine, butter, cereals and chocolate mixes often have added Vitamin D.
Sunlight.
Twenty minutes of sun exposure will provide ten to twenty thousand IU (International Units) of Vitamin D. However, exposure to sunlight is controversial. Although an excellent and inexpensive source of Vitamin D, the American Academy of Dermatology continues to warn the public about the danger of sun exposure.
Dietary supplements.
I often advise well adults and adolescents to take 5,000 IU per day of Vitamin D3.
However, this is not a one-size fits all solution. Getting the right amount of Vitamin D is critical.
Monitoring your blood level is important to maintain the optimum level of Vitamin D. We use a quick and inexpensive test to measure a metabolite known as 25-hydroxyvitamin D, or 25(OH)D. Blood levels between 60 and 80ng/ml are ideal to maximize your personal immunity. Levels under 40 ng/ml indicate a Vitamin D deficiency and increased vulnerability. As Vitamin D is fat soluble, it is also possible to build up a toxic level over 90 ng/ml.
Set up an appointment to find discuss your personal needs and test your current Vitamin D level.
Call 503-492-9427
email jen@favoritedr.com
There are two forms of Vitamin D, synthetic Vitamin D2 and natural Vitamin D3, that contribute to the human body’s supply of vitamin D. Vitamin D3 is thought to be at least four times more effective than Vitamin D2. Sources of Vitamin D include food, exposure to sunlight and dietary supplements.
Food
Salt water fish such as herring, salmon, sardines, and fish liver oils are good sources of Vitamin D3. Small quantities of Vitamin D3 are also derived from eggs, veal, beef, butter and vegetable oils. Foods such as milk, margarine, butter, cereals and chocolate mixes often have added Vitamin D.
Sunlight.
Twenty minutes of sun exposure will provide ten to twenty thousand IU (International Units) of Vitamin D. However, exposure to sunlight is controversial. Although an excellent and inexpensive source of Vitamin D, the American Academy of Dermatology continues to warn the public about the danger of sun exposure.
Dietary supplements.
I often advise well adults and adolescents to take 5,000 IU per day of Vitamin D3.
However, this is not a one-size fits all solution. Getting the right amount of Vitamin D is critical.
Monitoring your blood level is important to maintain the optimum level of Vitamin D. We use a quick and inexpensive test to measure a metabolite known as 25-hydroxyvitamin D, or 25(OH)D. Blood levels between 60 and 80ng/ml are ideal to maximize your personal immunity. Levels under 40 ng/ml indicate a Vitamin D deficiency and increased vulnerability. As Vitamin D is fat soluble, it is also possible to build up a toxic level over 90 ng/ml.
Set up an appointment to find discuss your personal needs and test your current Vitamin D level.
Call 503-492-9427
email jen@favoritedr.com
Wednesday, November 18, 2009
Antioxidants & the Flu
Antioxidants protect against lung damage caused by the influenza virus. As we approach this flu season add more foods high in antioxidants to your regular day! Look for foods rich in Vitamin C, Vitamin E, Beta Carotene, and Selenium. Below is a list of some of the best and most studied foods high in antioxidants.
Vitamin C
Amla Fruit
Apricots
Apples
Blueberries
Blackberries
Acai Berries
Cranberries
Raspberries
Rosehip
Cherries
Wolfberry
Blackcurrants
Citrus Fruits
Strawberries
Prunes
Grapes
Raw Cabbage and Potatoes
Green Leaf Vegetables
Green and Red Bell Peppers
Artichokes
Broccoli
Watercress
Spinach
Watermelon
Walnuts
Tomatoes
Vitamin E
Astaxanthin (found in Salmon)
Wheat Germ
Nuts
Seeds
Whole Grains
Green Leafy Vegetables
Vegetable Oil
Fish Liver-Oil
Beta Carotene
Carrots
Winter Squashes
Broccoli
Sweet Potatoes
Tomatoes
Kale
Collards
Cantaloupe
Peaches and Apricots
Spirulina
Selenium
Fish
Shellfish
Red Meat
Grains
Eggs
Chicken
Garlic
Unexpected Foods High In Antioxidant
Beans
Potatoes
Artichokes
Olive oil.
Sesame seed oil Sesame seeds
Pistachio Nuts.
Flaxseed Oil
Maple Syrup
Ginger
Ground cloves
Cinnamon
Vitamin C
Amla Fruit
Apricots
Apples
Blueberries
Blackberries
Acai Berries
Cranberries
Raspberries
Rosehip
Cherries
Wolfberry
Blackcurrants
Citrus Fruits
Strawberries
Prunes
Grapes
Raw Cabbage and Potatoes
Green Leaf Vegetables
Green and Red Bell Peppers
Artichokes
Broccoli
Watercress
Spinach
Watermelon
Walnuts
Tomatoes
Vitamin E
Astaxanthin (found in Salmon)
Wheat Germ
Nuts
Seeds
Whole Grains
Green Leafy Vegetables
Vegetable Oil
Fish Liver-Oil
Beta Carotene
Carrots
Winter Squashes
Broccoli
Sweet Potatoes
Tomatoes
Kale
Collards
Cantaloupe
Peaches and Apricots
Spirulina
Selenium
Fish
Shellfish
Red Meat
Grains
Eggs
Chicken
Garlic
Unexpected Foods High In Antioxidant
Beans
Potatoes
Artichokes
Olive oil.
Sesame seed oil Sesame seeds
Pistachio Nuts.
Flaxseed Oil
Maple Syrup
Ginger
Ground cloves
Cinnamon
Sunday, November 1, 2009
14 Tips for immediate relief from bad stress
1. Run a hot bath with essential oils
2. Breathe deeply. Use square breathing: inhale 4 counts, hold 4 counts, exhale 4 counts, hold 4 counts.
3. Meditate or pray
4. Aromatherapy
5. Take a time-out
6. Focus intently on something pleasant – such as your favorite music
7. Get a massage
8. Engage in vigorous, productive activity (such as cleaning)
9. Exercise or take a brisk walk
10. Talk with someone in your support network
11. Hug someone who cares about you
12. Drink lots of water
13. Look yourself in the mirror and repeat your favorite affirmations
14. Write down everything that bothers you (and then destroy the paper!)
2. Breathe deeply. Use square breathing: inhale 4 counts, hold 4 counts, exhale 4 counts, hold 4 counts.
3. Meditate or pray
4. Aromatherapy
5. Take a time-out
6. Focus intently on something pleasant – such as your favorite music
7. Get a massage
8. Engage in vigorous, productive activity (such as cleaning)
9. Exercise or take a brisk walk
10. Talk with someone in your support network
11. Hug someone who cares about you
12. Drink lots of water
13. Look yourself in the mirror and repeat your favorite affirmations
14. Write down everything that bothers you (and then destroy the paper!)
Monday, October 19, 2009
The best cup of tea you’ll ever relax with…
This tea recipe was a favorite with my patients when I was a student. It tastes good and has several nervine herbs to sooth and relax you. You can brew it up and drink it hot or cold. It also is very high in vitamin C, Magnesium and Calcium. Note that this recipe is for bulk herbs which you mix together in a bag and then can use in a tea ball or make in bulk for batches of tea. If you let us know ahead of time we will order the herbs for you and make it easy!
Recipe:
Lemon balm 3 oz
Oat straw 3 oz
Chamomile 1.5 oz
Spearmint 1.5 oz
Orange peel 1 oz
Lavender 1 oz
Rose hips 0.5 oz
4 Tbs. of herbs in 4 cups of hot water brews 1 quart of tea. Drink 2-3 cups a day.
Recipe:
Lemon balm 3 oz
Oat straw 3 oz
Chamomile 1.5 oz
Spearmint 1.5 oz
Orange peel 1 oz
Lavender 1 oz
Rose hips 0.5 oz
4 Tbs. of herbs in 4 cups of hot water brews 1 quart of tea. Drink 2-3 cups a day.
Sunday, October 18, 2009
10 Tips for a Good Night’s Sleep
Restful sleep helps to keep your heart healthy, prevents cancer, makes you more alert, aids memory function, reduces risk of depression, helps your body make repairs and may even help you lose weight. Most of us would like to sleep soundly and wake refreshed. Ah, if only we could…try some of these tips:
1.
Set and keep a bed time. For maximum benefit, plan to be asleep before 11 and allow for 7-9 hours of rest.
2.
Follow the same bedtime ritual every night.
3.
Engage in a restful activity before bed. Put work, TV programs and Stephen King novels away an hour before bedtime. Let your mind unwind with relaxation techniques, meditation, prayer, soothing music or journaling or other restful activities.
4.
Take a warm bath, shower or sauna before bed.
5.
Wear socks to bed. Cold feet can make your entire body miserable and restless. (See the Warming Sock Treatment posted on my website.)
6.
Avoid before-bed snacks, particularly grains and sugars. Substitute a bit of fruit if you are hungry.
7.
Avoid drugs, alcohol and caffeine.
8.
Exercise during the day.
9.
Reserve your bedroom for sleeping. Condition your mind to think of your bed as a just a place to sleep.
10.
Regulate your natural clock. Getting some sunlight during the day and sleeping in complete darkness helps to regulate your sleep cycle.
If you are still experiencing poor sleep on a regular basis, give me a call. Some physiological issues, such as overactive hormones and adrenal glands, are often the problem. Simple tests and treatments are available.
1.
Set and keep a bed time. For maximum benefit, plan to be asleep before 11 and allow for 7-9 hours of rest.
2.
Follow the same bedtime ritual every night.
3.
Engage in a restful activity before bed. Put work, TV programs and Stephen King novels away an hour before bedtime. Let your mind unwind with relaxation techniques, meditation, prayer, soothing music or journaling or other restful activities.
4.
Take a warm bath, shower or sauna before bed.
5.
Wear socks to bed. Cold feet can make your entire body miserable and restless. (See the Warming Sock Treatment posted on my website.)
6.
Avoid before-bed snacks, particularly grains and sugars. Substitute a bit of fruit if you are hungry.
7.
Avoid drugs, alcohol and caffeine.
8.
Exercise during the day.
9.
Reserve your bedroom for sleeping. Condition your mind to think of your bed as a just a place to sleep.
10.
Regulate your natural clock. Getting some sunlight during the day and sleeping in complete darkness helps to regulate your sleep cycle.
If you are still experiencing poor sleep on a regular basis, give me a call. Some physiological issues, such as overactive hormones and adrenal glands, are often the problem. Simple tests and treatments are available.
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