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Mother’s Little Breakfast Cup board Helpers
October 21, 2005 10:36 AM
Mother’s Breakfast Helpers
It’s oft-said but still true-breakfast really is the most important meal of the day, especially when you’re expecting. To make morning eating easier while trying to do eight things at once, Jones and Hudson recommend keeping your kitchen well supplied with whole-grain versions of cereal, bread, English muffins and cereal bars (along with that old healthy-breakfast standby, oatmeal). And stocking up on yogurt, fresh fruit and soy-or whey based protein powder lets you whip up breakfast smoothies in a jif.
While you’re at it, have plenty of good-stuff snacks on hand, including raisins and other dried fruits, nuts and nut butters, fruit sauces, oatmeal cookies, whole-grain pita bread with hummus, low-fat cottage cheese and hard-boiled eggs.
Minor miseries like heartburn and constipation can set in as your uterus starts elbowing other internal organs out of the way. You can head off heartburn by eating several small meals throughout the day and by taking the time to eat more slowly. Don’t lie down right after eating and when you do go to bed, keep your head elevated. The fiber in all those whole grains and produce should help keep things moving along smartly in your intestines, especially if you remember to stay well hydrated; if it isn’t enough, try adding some supplemental fiber to your daily routine.
Another way to ease constipation is to get adequate exercise. At one time, “it was believe that an active pregnant woman would divert blood away from her growing fetus and toward her exercising muscles, resulting in a smaller baby,” say Karen Nordahl, Carl Petersen and Renee Jeffrey’s, authors of Fit to Deliver (Hartley & Marks). Ain’t so; exercise actually helps reduce the risk of pregnancy-induced diabetes and high blood pressure while giving you more energy and helping you rebound to your pre-pregnancy weigh after delivery (just check with your health practitioner first). They recommend a program that emphasizes aerobics and exercises designed to improve your balance and strengthen your body’s core muscles’, the ones that stabilize and support your back and abdomen.
Exercise is just one component of an overall healthy lifestyle. That includes the negative stuff-you know, not smoking or drinking- and the positive stuff, like yoga and breathwork to help you feel integrated and whole. If you’re new to yoga, try taking a class with a qualified instructor, preferably someone with experience in teaching pregnant women.
One last thing: Enjoy this special time in your life as you await the great adventure known as motherhood.
Battle Fatigue! Don't passively accept chronic exhaustion and weakness.
June 10, 2005 10:06 PM
Battle Fatigue! Don't passively accept chronic exhaustion and weakness. by Joanne Gallo Energy Times, December 6, 1999
Most folks wouldn't seek the distressing distinction of suffering chronic fatigue syndrome. Aside from a dizzying array of discomforts associated with the malady, the lack of a definitive cause, and few remedies offered by the medical establishment, scornful skeptics lob accusations of laziness or boredom or just plain moodiness. "Snap out of it!" they say, with little sympathy or understanding. "Just get moving!"
But if you're one of more than 3 million Americans affected by chronic fatigue, you know your problem is not all in your head. Your symptoms are real and they extend far beyond mere tiredness. In addition to a debilitating sense of fatigue that can make everyday existence feel like an overwhelming struggle, you may suffer from impaired concentration and memory, recurrent sore throats, nagging headaches, muscle and joint pain, swollen lymph nodes and fitful sleep. The persistence of any one of these effects alone could be debilitating, but the overall diminished capabilities of the chronic fatigue sufferer can become the most discouraging aspect of the disease.
But before you give up hope on kicking this energy-sucking ailment, look to natural ways to boost your immune system and regain your stamina for a more healthy and productive life. New research points to powerful, energy enhancing supplements which, combined with a nutritious diet and stress reducing techniques, can help you reclaim your body from a swamp of sluggishness.
Part of the public's misconceptions about chronic fatigue syndrome (CFS) may stem from vague definitions of exactly what it is and its causes.
In the '80s, CFS was often mentioned in the same breath as the Epstein-Barr virus, which garnered much notoriety as the "yuppie flu": a state of chronic exhaustion that often plagued young, overworked professionals, as the media trumpeted. CFS was initially thought to be the result of the Epstein-Barr virus, and the two were often considered to be the same thing. Since the Epstein-Barr virus causes mononucleosis, the term "chronic mono" was also thrown around to refer to long-lasting states of fatigue.
Today, CFS is defined as a separate disorder from the Epstein-Barr syndrome. Researchers have found that CFS is not caused exclusively by the Epstein-Barr virus or any other single infectious disease agent. According to the Centers for Disease Control (CDC) in Atlanta, CFS may have multiple causes, in which viruses or other infectious agents might have a contributory role. Some of these additional possible culprits include herpes simplex viruses, candida albicans (yeast organisms), or parasites.
According to the CDC, a person can be definitively diagnosed with CFS when she or he experiences severe chronic fatigue for six months or longer that is not caused by other medical conditions, and must have four or more of the following problems recurrently for six consecutive months: tender lymph nodes, muscle pain, multi-joint pain without swelling or redness, substantial impairment in short-term memory or concentration; sore throat, headaches, unrefreshing sleep and postexertional malaise lasting more than 24 hours.
Even if you are not diagnosed with CFS, you could still probably use some help in fending off fatigue. You may suffer from another poorly understood condition like fibromyalgia, which causes similar symptoms of exhaustion and pain with additional stomach discomfort. You may cope with another ailment like hypoglycemia or low thyroid function that zaps your energy. Or you could be like almost every stressed-out American adult trying to do it all at the expense of your well-being. Though researchers still search for a definitive cause for CFS, one thing is certain: Constant stress and poor nutritional habits weaken the immune system's ability to ward off a host of debilitating viruses and organisms. So before you run yourself down and succumb to a chronic condition, learn how you can build up your defenses now.
Some of the most exciting new research in CFS treatments focuses on NADH or Coenzyme 1, an energy-enhancing nutritional supplement. This naturally-occurring substance is present in all living cells including food, although cooking destroys most of it. Coenzymes help enzymes convert food and water into energy and NADH helps provide cellular fuel for energy production. It also plays a key role in cell regulation and DNA repair, acts as a potent antioxidant, and can reportedly improve mental focus and concentration by stimulating cellular production of the neurotransmitters dopamine, noradrenaline and serotonin.
A recent study conducted at Georgetown University Medical Center in Washington, DC, and reported in the February 1999 issue of The Annals of Allergy, Asthma & Immunology, showed that chronic fatigue sufferers improved their condition significantly by taking Enada, the stabilized, absorbable, oral form of NADH. The researchers found that 31% of those who took the supplement achieved significant improvement in relief of their symptoms, and a follow up study showed that 72% achieved positive results over a longer period of time.
Coenzyme-A and Coenzyme Q-10 (Co-Q10) are related coenzymes also necessary for energy production.
According to Erika Schwartz, M.D., and Carol Colman, authors of Natural Energy: From Tired to Terrific in 10 Days (G.P. Putnam's Sons) CoQ10 in combination with the nutrient carnitine enhances cellular energy production, thereby boosting energy levels. Coenzyme-A is required to initiate the chemical reactions that involve the utilization of CoQ10 and NADH for the production of energy at the cellular level.
Another important energy-enhancing nutrient is D-ribose, a simple sugar that is crucial to many processes in your body. D-ribose stimulates the body's production of adenosine triphosphate, or ATP, an energy-rich chemical compound that provides the fuel for all body functions. D-ribose is essential to the manufacture of ATP and maintaining high levels of energy in the heart and skeletal muscles.
In addition to these new nutrients, a host of more familiar vitamins and minerals can help banish fatigue. According to Susan M. Lark, M.D., author of the Chronic Fatigue Self Help Book (Celestial Arts) nutritional supplements help stimulate your immune system, glands and digestive tract, promote proper circulation of blood and oxygen, and provide a calming effect. Some of Lark's recommended nutrients for building and regaining strength include:
Vitamin A: Helps protect the body against invasion by viruses that could trigger CFS, as well as bacteria, fungi and allergies. Supports the production and maintenance of healthy skin and mucous membranes, the body's first line of defense against invaders. Also supports the immune system by boosting T-cell activity and contributing to the health of the thymus, the immune-regulating gland.
Vitamin B Complex: Depression and fatigue can result from the body's depletion of B vitamins, which can occur from stress or drinking too many caffeinated beverages. Studies have provided preliminary evidence that CFS patients have reduced functional B vitamin status (J R Soc Med 92 , Apr. 1999: 183-5). The 11 factors of B complex are crucial to glucose metabolism, stabilization of brain chemistry and inactivation of estrogen, which regulate the body's levels of energy and vitality. n Vitamin C: Helps prevent fatigue linked to infections by stimulating the production of interferon, a chemical that can limit the spread of viruses. Helps fight bacterial and fungal infections by maintaining healthy antibody production and white blood cells. Also necessary for production of adrenal gland hormones which help prevent exhaustion in those under stress.
Bioflavonoids: Help guard against fatigue caused by allergic reactions; their anti-inflammatory properties prevent the production of histamine and leukotrienes that promote inflammation. Bioflavonoids like quercetin are powerfully antiviral.
Vitamin E: Has a significant immune stimulation effect and, at high levels, can enhance immune antibody response.
Zinc: Immune stimulant; improves muscle strength and endurance. Constituent of many enzymes involved in metabolism and digestion. n Magnesium and Malic Acid: Important for the production of ATP, the body's energy source. Magnesium is also important for women who may develop a deficiency from chronic yeast infections.
Potassium: Enhances energy and vitality; deficiency leads to fatigue and muscle weakness.
Calcium: Combats stress, nervous tension and anxiety.
Iodine: Necessary to prevent fatigue caused by low thyroid function, as it is crucial for the production of the thyroid hormone thyroxin.
In addition to nutrients to bolster your immunity, herbal remedies can also help suppress viral and candida infections. Garlic is a powerful, natural antibiotic, while echinacea and goldenseal have strong anti-infective abilities. Other botanicals help combat tiredness and depression: stimulating herbs such as ginger, ginkgo biloba, licorice root and Siberian ginseng can improve vitality and energy. For anxiety, moodiness and insomnia try passionflower or valerian root, which both have a calming effect on the central nervous system.
Eating For Energy
Supplements can only do their best if you eat a nutritious diet. Start by cutting out large quantities of sugar, caffeine, alcohol, dairy products, red meat and fat.
But what are the best foods when trying to restore energy or recover from illness? "High nutrient content foods with a good balance of proteins and carbohydrates," answers Jennifer Brett, ND, interim clinic director and chair of botanical medicine at the University of Bridgeport College of Naturopathic Medicine.
"You want foods with high nutritional value-that's where vegetables end up looking better than fruit."
Brett enthusiastically pushes that "universal food," as she calls it: chicken soup.
"In China," she says, laughing, "they do make chicken soup, and they do think of it as healing, because they add astragalus and shiitake mushrooms. Vegetable soups with chicken or fish have high nutritional value and are easy to digest."
The same principle applies to juices, Brett says. Juices are a good way to tastefully get more phytonutrients from fruits and vegetables into your diet. Toss in protein powder, and you can make a complete meal in your blender.
"You get more energy from juicing," she explains, "more accessible nutrients and carbohydrates that are not bound up in fiber." Brett's additional recommendation: oatmeal.
"It's got protein and carbohydrates combined with a lot of minerals, which you may not get from a sugary cereal," she says. "Sure, they spray some vitamins on them, but if you don't drink the milk in the bottom of the bowl, you'll miss out on them. You might as well take a multivitamin."
Look to fiber for superior energy enhancement. Natural Energy author Schwartz calls it downright "miraculous": "In terms of conserving precious energy, fiber-rich foods are your cells' best friends," she writes. "It takes smaller quantities of them to give you a full, satisfied feeling. They release all their benefits slowly, which allows the cells to extract nutrients with much less effort. Then these fiber-rich foods graciously leave the body with ease and efficiency." Among these "slow burn" foods that Schwartz says raise blood sugar slowly and steadily and maintain energy evenly:
Alfalfa sprouts-high in fiber and low in cholesterol.
Apples-one medium unpeeled provides 10% of the recommended daily fiber dose; unlike sweeter fruits, which are rich in healthful fiber, they help regulate blood sugar.
Broccoli-along with such greens as cauliflower, cabbage, kale, collard greens and broccoli rabe, it's packed with fiber, vitamins and minerals n Brown rice, wild rice, other whole grains-fiber treasure troves, including barley, quinoa, millet and buckwheat.
Corn-excellent fiber source.
Lentils and other legumes-high in fiber, delicious beans are rich in culinary possibilities.
Oat bran and wheat bran-mix into yogurt or add to cereal for the best available access to fiber.
Popcorn-an excellent snack.
Citrus for More Energy
If constant colds and infections are draining your energy, healthy helpings of citrus fruit may be the pickup you need. According to Robert Heinerman, in Heinerman's Encyclopedia of Healing Juices (Parker), citrus fruit have been used for more than a thousand years as natural remedies for a wide variety of ailments:
Kumquat juice is supposed to help clear up bronchitis. Lemon juice with a pinch of table salt eases a sore throat. Lime juice in warm water soothes aches and cramps from the flu. Tangerine juice can break up mucous congestion in the lungs. Along with citrus' vitamin C, these fruits also supply carotenoids, antioxidants that provide disease-preventing benefits. Citrus also often contain calcium, potassium, folate (a B vitamin that fights against heart disease), iron and fiber.
Fruits are loaded with phytochemicals, naturally occurring chemicals that give fruit their vibrant colors. Yellow, red and orange fruits are also high in flavonoids, like quercetin, a substance which fights cancer. Quercetin also aids in prevention of cataracts and macular degeneration, according to author Stephanie Beling, MD, in her book Power Foods (Harper Collins).
Even the US Department of Agriculture agrees on this flavonoid's benefits, noting in its phytochemical database that quercetin is an "antitumor promoter, antiasthmatic, anticarcinogenic, antiplaque, cancer-preventive, capillariprotective." (Quercetin is also available as a supplement.)
Don't Avoid Avocados
For a vitamin rich food, few items beat the avocado which holds vitamins E and C as well as some B vitamins (B6, niacin, riboflavin). A significant source of beta carotene, though not nearly as much as carrots or sweet potatoes, avocados also contain high amounts of the minerals potassium, magnesium, copper and zinc.
Just 15 grams of avocado delivers about 81 international units of vitamin A as beta carotene. Beta carotene, a carotenoid in fruits and vegetables, is converted to vitamin A in the body. This vitamin, aside from providing antioxidant protection from damaging free radicals, is necessary for good eyesight, healthy skin and healing.
In addition, the avocado, like all of these healthy foods, tastes great. Which means that you can pep up and not have to sacrifice taste for zest.
Healthy Mind, Healthy Body
Remember that the path to wellness begins in your mind. Stress-reducing activities like yoga, meditation and massage and aromatherapy can have a great rejuvenating effect on your body. If you can learn to handle stress effectively instead of letting it control you-and strengthen your system with the right nutrients and diet-you'll find that fatigue can be a sporadic visitor rather than a chronic companion.