So what was I saying, yes, genetically modified/engineered ingredients. Be aware that currently the FDA does not require a food label to announce that it is GMO free or full of GMO ingredients. So my suggestion is that if this is of concern to you, look for foods packages that are labeled GMO free. Companies that go out of their way to use GMO free ingredients, will likely go out of their way to label it.

To your health!

Dr in The Kitchen…

Elderberry Extract This botanical is my favorite when it comes to treating colds and flu. There are few antiviral remedies available to us but elder. also known as black elder, is one of them – and it works . The extract of elderberries has been tested repeatedly and found to shorten the duration of symptoms by as much as four days, and the extract has been found effective at fighting up to 10 strains of flu virus. Nearly all of the scientific studies conducted on elderberry have used a commercial product called Sambucol, which is available as a liquid supplement from a number of different companies.

Zinc: Over and over again studies are showing that zinc shortens the duration of the common cold. So the first thing I would do at the sign of a sniffle is take about 25-30 mg of zinc. You do not want to exceed 50mg per day.

Thyme
Keep a supply of thyme essential oil or dried thyme on hand in the event that you fall ill with either the flu or with a common cold. Thyme has long been known as an expectorant, which makes coughs more productive (that is, it helps clear out your lungs faster so you feel better sooner). You can brew a thyme herbal tea by steeping two teaspoons of fresh thyme in a cup of boiling-hot water for 10 minutes. Or, make a thyme steam bath: Toss either a handful of dried thyme a few drops of thyme essential oil into a bowl of hot water, and lean over the bowl, covering both your head and the bowl with a towel. Inhaling the steam will help loosen mucus in your chest.

Garlic boosts the health of your immune system and a number of studies have found that animals given regular doses of garlic supplements are better able to ward off viruses like the flu and various strains of rhinovirus, the kind responsible for the common cold. In one study from 2001, volunteers who took a daily garlic supplement were less likely to get colds from volunteers taking a placebo, and even when the garlic takers did get sick, they recovered more quickly. For the sake of people who have to talk to you, garlic supplements are probably the kindest way to go. But you can also get the same benefits by chewing on a clove of garlic once a day for prevention or twice a day to get over a cold or flu. Mince a clove of garlic into some honey if the flavor is too overpowering. It’s not clear whether adding more garlic to your cooking affords the same protection, but if you love the flavor, you can add more to your recipes while possibly getting an immune boost.

And finally, as my mama used to say, remember, the best way to stay healthy is to avoid getting sick! Get plenty of fresh air, eat a lot of whole foods, fresh, local and seasonal is best, get a little sunshine, laugh a lot and while saying the prayer or chanting the mantra of your choice, throw salt over you left shoulder and knock on the nearest piece of wood!

To your optimal health!

From the Dr in the Kitchen

Be well…..

Eating right to support your brain health is possible. Not only that, it is critical for every cell in your body but especially when it comes to feeling balanced, stabilizing your mood and your overall energy. So what are some of the key brain nutrients that you need to know about? read on….

Phenylalanine; source= almonds, soybeans, trout, tuna (although I do not encourage this for environmental reasons and safety-ie, mercury levels), cottage cheese, wheat germ, eggs

Tryptophan:  source= beans lentils, chick peas, kidney beans, oats, nuts and seeds oil rich fish, eggs. turkey, bananas

Essential fatty acids: source= flax seeds, hemp seeds, cold water fish, walnuts, seaweeds, sardines, anchovies

Folic Acid: source= green leafy vegetables, fortified breads and cereals

Vitamin B12; source= salmon, cod, yeast, nutritional yeast, dairy

Zinc; source= meat,  oysters, eggs, oatmeal, pumpkin seeds, corn

Vitamin B6; source= brewer’s yeast spinach, potatoes, lentils, banana

Selenium; source= brazil nuts, eggs, garlic

Avoid any foods tat you may be sensitive to like dairy or wheat or sugar. Avoid too many stimulants like caffeine, alcohol and excess sugar. Try and get a good night’s sleep regularly. And of course, feeling good may also require a little effort and activity like exercising, stretching, quiet time or meditation, smiling, laughing, hanging out with friends, and for some of us, just a pat on the back, because at the end of the day, most of us are doing our best!

Happy New Year!

1. Team it with wasabi, horseradish, mustard or sprouts.
2. Lightly steam or lightly cook your broccoli (do not overdo it)

What do these spices have in common? Well, they all contain an enzyme called myrosinase and this enzyme enhances broccolis health benefits in addition to making its health fighting nutrients more absorbable in the GI system. Myrosinase is actually the enzyme needed to form sulforaphane, the anti- cancer, or cancer preventing nutrient in broccoli

Rule #2: Choose carbohydrates high in fiber: whole grains, whole wheat over white, oatmeal instead of cream of wheat, brown rice or wild rice or sweet potatoes over Idaho spuds, white rice, cous cous. Try an apple with your peanut butter instead of pretzles or chips: Or have a flacker, it contains it all, high fiber, good protein, low low carbs and super-duper omega 3 fatty acids.

Rule #3: Have a protein snack between meals if they are more than four hours apart. That will help keep blood-sugar and energy levels steady. This doesn’t mean eating a lot: It’s a handful of almonds, a thin slice or two of turkey, or a few slices of cheese or some humus on a flacker. Your meals might become smaller, as frequent snacking may make you less hungry and that is ok.

Avoid too much caffeine, avoid skipping meals and for optimal energy and health, get outside and take a brisk walk this afternoon, the fresh air will revitalize you and the sunshine’s natural vitmain d will keep you healthy!

Foods that fight pain:

1. Good Fats:Fat is no longer considered the villain when it comes to our overall good health. It is true that certain fats can contribute to heart disease,  obesity, cancer, and a host of other ills. At the same time other fats can prevent the same diseases. specifically the omega-3 type.

Some interesting studies have suggested that omega-3 fatty acids may help relieve the pain and inflammation seen in some types of arthritis and related diseases like rheumatoid arthritis, Raynaud’s spasms, and possibly relieve some lupus symptoms.

You can get omega-3 fatty acids from fish such as wild salmon, sardines and mackerel and other cold water fish.. You can also find omega-3 fatty acids in foods like walnuts, flax seeds hemp seeds and green soybeans.

If you don’t care to eat them, you can get omega-3s through supplements. If you use a supplement, make sure that it clearly lists the amount of DHA and EPA per capsule. While there is no RDA for fish oil: I suggest taking 1-2 grams of DHA and/or EPA per day.

2. Indian Food or Curry: Curry, which is a combination of spices that often includes turmeric, garlic, cumin, cinnamon, and a dab of ginger, contains powerful antioxidants that may help relieve inflammation and reduce the pain of arthritis. I have seen many studies that suggest that both turmeric and ginger are just as potent as ibuprofen. You can buy these in liquid gels or capsules or just spice up your dinners with these delightful pain fighting herbs.

3. Cherries: although not the season for these wonderful fruits, cherries have super anti-inflammatory potency because of the high amount of anthocyanins in every little bite.Just 40 bing cherries a day may keep the pain away according to a study by the US department of agriculture. Cherry juice and tart cherry pills had similar effects in other studies.

So for natural yummy pain relief, the Dr In The Kitchen says go ahead and try these delicious alternatives, and let me know if you can feel the difference!

Elderberry Extract This botanical is my favorite when it comes to treating viral infections that manifest as colds and flu. There are few antiviral remedies available to us but elder. also known as black elder, is one of them – and it works . The extract of elderberries has been tested repeatedly and found to shorten the duration of symptoms by as much as four days, and the extract has been found effective at fighting up to 10 strains of flu virus. Nearly all of the scientific studies conducted on elderberry have used a commercial product called Sambucol, which is available as a liquid supplement from a number of different companies.

Zinc: Over and over again studies are showing that zinc shortens the duration of the common cold. So the first thing I would do at the sign of a sniffle is take about 25-30 mg of zinc. You do not want to exceed 50mg per day.

Thyme Keep a supply of thyme essential oil or dried thyme on hand in the event that you fall ill with either the flu or with a common cold. Thyme has long been known as an expectorant, which makes coughs more productive (that is, it helps clear out your lungs faster so you feel better sooner). You can brew a thyme herbal tea by steeping two teaspoons of fresh thyme in a cup of boiling-hot water for 10 minutes. Or, make a thyme steam bath: Toss either a handful of dried thyme a few drops of thyme essential oil into a bowl of hot water, and lean over the bowl, covering both your head and the bowl with a towel. Inhaling the steam will help loosen mucus in your chest.

Garlic boosts the health of your immune system and a number of studies have found that animals given regular doses of garlic supplements are better able to ward off viruses like the flu and various strains of rhinovirus, the kind responsible for the common cold. In one study from 2001, volunteers who took a daily garlic supplement were less likely to get colds from volunteers taking a placebo, and even when the garlic takers did get sick, they recovered more quickly. For the sake of people who have to talk to you, garlic supplements are probably the kindest way to go. But you can also get the same benefits by chewing on a clove of garlic once a day for prevention or twice a day to get over a cold or flu. Mince a clove of garlic into some honey if the flavor is too overpowering. It’s not clear whether adding more garlic to your cooking affords the same protection, but if you love the flavor, you can add more to your recipes while possibly getting an immune boost.

And finally, there is a lot to be said for drinking plenty of fluids, taking extra vitamin c, gargling with salt water and cozying up on the couch with a warm cup of tea….As the Dr in The Kitchen, I hope that these helps you heal faster!

With Thanksgiving on its way and much potential to overeat, peppermint tea may not even be enough to soothe our tummies. Here is an even more potent brew that you can make for your post dinner festivities-this, along with a walk (and yes, s little self-control too) will ensure that your tummies feel at ease over this holiday weekend. It is a wonderful brew for children with upset stomaches a swell. You can play with this recipe if yu do not have all of the ingredients, then just use what you have, no worries.