Crisis Mode

Life seems to go along for weeks and months in routine fashion, then a crisis hits. How we cope varies from person to person. Now is the time to "circle the wagons" as they did in the Old West—gather your supports around you and avoid people and situations that are negative. Make sure you take care of yourself.

I use the analogy of "put on your oxygen mask first" as instructed by the airline attendants—if you can't breathe, you can't help anyone else. Eat regularly, exercise as you can, take supplements to support your immune system, including vitamin C, vitamin D. Take time in meditation, prayer, or whatever connection resonates with you. And remember, "this too shall pass."

This is not just theoritcal, as my family is facing a major health challenge with my father. I need to practice what I preach!

As an off shoot to this, I will be closing my Rockford practice mid-May and returning to Canada in transition over the next year to re-establish a practice in London, Ontario.

Take good care of yourself!"

Holiday season is fast approaching, again! Of course, you already know my standard advice:

Keep making healthy food choices, continue with your exercise program, and take time for some quiet reflection. Don't forget your vitamin D, either!

I love to read and suggest some health inspired books for family and friends when looking for gifts. Anything by Dr. Andrew Weil gives a great introduction to Integrative Medicine on a practical level. Many of the graduates of his program, not yet yours truly, have published books on more specific health related topics.

Dr. Daphne Miller has a great cookbook based on areas of the world with low incidences of certain diseases. For example the island of Crete is known for heart health. The Jungle Effect is an interesting read.

Dr Robert Pendergrast just published Breast Cancer: Reduce Your Risk With Foods You Love. This is an easy read with good scientific backing.

For parents concerned about children with ADHD, Dr. Sandy Newmark, a pediatrician, has written ADHD Without Drugs: A Guide to the Natural Care of Children with ADHD.

Pam McDonald, a nurse practitioner, has just relaunched The APO E Gene Diet with risk reduction strategies for heart disease and Alzheimer's.

These are just a sample of the resources available. Happy reading and happy holidays to all!

I've already seen Christmas decorations in the stores—no wonder time seems to fly! Slow down and be in the moment! Protect yourself this cold and flu season. As previously discussed, wash your hands often and effectively, cover your cough and sneeze and stay home if you are sick to protect others. Continue with your healthy diet, daily physical activity, 4-7-8 breathwork and warm supportive relationships.

Take vitamin C 500 mg twice daily. Know your vitamin D level as you may need more than the 1-2,000 IU I have suggested in the past. I like to see your level at least a 40. Support your immune system with supplements—I am taking a combo of several medicinal mushrooms along with astragalus, ashwagandha, schisandra and others. If you feel you are coming down with something try the homeopathic remedy, Oscillococcinum or for possible influenza—Elderberry has proven useful.

Lastly, I do recommend the flu shot annually unless you have contraindications. A pneumonia shot is also recommended in specific higher risk populations. Check with your health care provider.

Enjoy the crisp autumn days!

Insomnia—sleep issues are common problems with significant consequences. We are so programmed for multi-tasking and are bombarded with stimuli that relaxation and sleep are challenging.

Try the 4-7-8 breathwork that I have outlined before.

Turn your computer screen, TV, and any other artificial light off for an hour prior to bed.

Herbal medications can be helpful. A combination product with Valerian root, Hops and Lemon balm is often useful and free of the addictive prescription hypnotics. Melatonin is particularly useful for jet lag and students who have flipped their sleep schedules, but needs to be taken at an adequate dose of 3-5 mg about 1 hour prior to bed.

Keep your bedroom on the cooler side and make it a comfortable retreat. Some people find listening to relaxation or guided imagery tapes useful or having a fan or fountain running for "white noise" can be calming.

If you are still striggling with sleep difficulties, individualized suggestions are part of an integrative medicine consultative approach to insomnia.

I have just spent several days attending an herbal intensive workshop with Dr. Tieraona Low Dog. My head is still swimming with all the wonderful information discussed and shared with colleagues. Here are two easy and effective remedies for cough and colds. Since the vast majority of upper respiratory tract infections are viral, our over-reliance on antibiotics is ineffective and unsafe.

For coughs: Fennel Honey Syrup
2 T. fennel seed
1 t. lemon juice
1/2 c water
1/2 c organic honey

Simmer ingredients on low heat. Strain after 15 minutes. Can refrigerate for up to 1 week.
For coughs in ages 2 and above take 1 T. as needed.

For colds: Ginger Tea
Fresh ginger—2 inch pieces sliced
4 c water
honey
lemon

Simmer ginger for 15 minutes and strain off ginger. Add honey and lemon. Again use freely in over 2 years of age. If you don't add the honey, may be used in younger children.

Look for further tips for prevention and treatment as we head into the flu season. Enjoy the summer!

Every morning my husband and I start the day with a short reading from a book of daily positive thoughts. Sometimes this stimulates conversation, and sometimes we both shrug and say, "That's interesting" (a polite way of saying — don't really buy that!). Nonetheless, I do find myself reflecting at times later in the day about the reading and perhaps shifting my perception of a situation. We can all shift our thoughts and allow the best of our journey come to the surface.

Enjoy the long summer days. Visit me at the Choices Alternative Health Fair on June 19, 2010 from 11am – 3pm and explore Karen's new expansion at 6551 E Riverside in Rockford.

An Integrative Approach to Arthritis. I will be presenting at Womanspace on May 5th from noon til 1pm. Call 815-877-0118 to reserve your spot for this lunch and learn. Bring a sack lunch, beverages are provided.

I will discuss Dr. Weil's Anti-Inflammatory diet along with physical activity strategies and Mind-Body techniques. We will also look at supplements as well as other modalities that can be helpful. Bring your questions and concerns. Dr. Osborne is offering free initial consultations with either of us, so call 815-708-0125 to book your appoinment.

What beautiful weather we have enjoyed recently. Spring is a time for renewal, cleaning, and spiritual connection. It's time for a fresh start and recommitting to a healthier you!

Consider planting some vegetables or a small herb garden. Anticipate the farmer's markets in your area and experiment with new foods. Get out your walking shoes and head outdoors. Physical activity 30 minutes a day most days of the week is a benefit for all. Make it fun—garden, walk the dog, play a sport; it all counts. Enjoy nature and sit quietly appreciating the wonder of it all. Happy Spring and Good Health.

Come see Dr. Kim Osborne and myself at Franchesco's on April 18th, 11am-5pm @ Indulge.

Change is as certain as death and taxes. A change is as good as a rest. However, we look at change and we all learn to grow and move forward.

It is time to make changes in my practice structure. I am fortunate to be associating with Dr. Kim Osborne, founder of Rockford Wellness & Diagnostic Center. Dr. Kim and I share very similar philosophies in our approach to patient care. I am excited about the opportunity to work together sharing ideas and experiences. You can make appointments by contacting us at 815-708-0125. We are located at 223 E. State St., Rockford, IL 61104. Fax number is 815-378-0887.

I wish you continued good health.

Are the gray days of January getting to you? After the excitement and bustle of the holiday season we are often left feeling down. Some people suffer from seasonal affective disorder or SAD during the shorter, darker days and others just get the "blues" from time to time. Regular physical exercise is a great mood booster.

Make sure you have a good quality multi vitamin with adequate B vitamins and 400-800 mcg of folic acid. Not to sound like a broken record, but Vitamin D3 supplementation will also be of benefit. Omega 3 fatty acids are good anti-inflammatories and may be of help with mood disorders too. A fish oil capsule daily or eating fatty fish—wild Alaskan salmon, mackerel, herring several days a week will provide those needs. If you dislike fish or are allergic, flax seeds and walnuts are other choices. For more severe cases, investing in a light box for phototherapy can be worthwhile.

Every morning we are a day closer to spring!

The end of the year already and we are all increasingly busy with the hustle and bustle of the holiday season. Perhaps the greatest gift you can give yourself and your loved ones is better health. Small positive changes in lifestyle all add up to a healthier you. Be mindful of what you are eating, do something active daily, and take time to recharge. Now with the darker days, make sure you are taking enough vitamin D3. I suggest 1,000 - 2,000 international units daily.

Practice gratefulness every day. Say no when you need to. Ask when you need help. Celebrate in a way that resonates with you.

I wish you peace and joy this holiday season. The best of health for 2010.

The holiday season is just around the corner. Don't forget to take care of yourself in the midst of all the planning, shopping, cooking and partying. Eat a healthy balanced diet, exercise regularly, stay hydrated and practice relaxation daily. Take a good quality multi vitamin and get 1,000 - 2,000 international units of vitamin D3.

Tis also the season for influenza. Wash your hands frequently, cover your cough and stay home if you are ill. Most illnesses are mild and need rest, hydration and time. If you are concerned about your symptoms call your health care provider for advice. Up to date information can be found at www.cdc.gov.

Happy Thanksgiving!

October is Breast Cancer Awareness Month.

Keeping that theme in mind I will be presenting Breast Health and Imaging at Womanspace on October 31st from 10 am to 12 noon. Please contact Womanspace at 815-877-0118 to reserve your spot. I will be focusing on nutrition, exercise, and self-exam as preventative measures to minimize your risk. In the second hour, nurses from OSF Women's Center will discuss mammography and other testing options as well as Jan Crawford discussing thermography as an adjunctive study.

A sneak preview: Regular consumption of cruciferous vegetables can be beneficial, so pick up some broccoli today! Maintaining a healthy body weight reduces your risk.

Also this month, support the various groups that benefit breast cancer research and education. There are many products on the market that are available to benefit this great cause. Think pink!

September always reminds me of a new school year and further education. Let's return to the basics—the ABCs!

A: Activity. Do something physical almost daily for a total of 30 minutes/day.

B: Breakfast. Eat a healthy one every day. A mix of whole grains, lean protein, healthy fats give you fuel for your day.

C: Calm. Practice a relaxation technique daily. I highly recommend Dr. Weil's 4-7-8 breathwork.

Sign up for my presentation at Womanspace on September 26th from 10 am to 12 noon.

Life is about change. Creatures of habit that we are, change can be a challenge. Shifting to an appreciation for the new possibilities on the horizon helps make that transition.

I will be moving my office effective August 24th. Hopefully the new location at 225 Hancock St. in Rockford will be easier to find.*

The second intro session on advanced lipid panels and APOE gene testing will be Saturday, August 22nd at 10am at the 1495 Northrock Court office. Please call Giselle at 815-965-1817 or myself at 815-618-8116 to reserve your space.

*Life is also about flexibility! At this time, I will continue to see patients from the original 1495 Northrock Court office. I am returning to part-time employment with OSF filling in for doctors who are away as well as with Heartland Hospice. I remain available to see private patients in my consulting office 2-3 days per week.

Gratitude: Reflecting on this month's tip, an "attitude of gratitude" keeps coming to mind.

This first week of July is very special. July 1st is Canada Day and of course the 4th for Independence Day. How fortunate and grateful am I to be a citizen of both these amazing and blessed countries. Too often we focus on the negatives. Take a few minutes each day and gratefully remember 5 positives in your life—a good friend, caring parent, comfortable home, food in the cupboard, sunny sky, rain for the crops, a stranger's kind word, a funny movie—the list is never-ending. Enjoy the hot summer days!

On a practical note, I will be presenting information on advanced lipid panels and the Apo E Gene typing to assist in individualizing diet and exercise programs. The first program will be July 21st at 6:30 pm: Common Boundary Wellness Center, 1495 Northrock Ct. Rockford, Illinois 61103. RSVP to reserve your spot at 815-618-8116.

If you live south of Atlanta, Georgia, you can bypass this month's tip, but for those of us who live in most of the country we just don't get enough sunshine. I know this is not particularly surprising to those of us in the Midwest! The health implications of this may be surprising for most of us.

Vitamin D deficiency is now being implicated in many chronic diseases. We know it is essential to prevent osteoporosis...and men can be affected by this as well. A growing number of studies link vitamin D deficeincy to increased risk of cardiovascular diseases, diabetes, depression, multiple sclerosis and possible links to Alzheimer's disease.

I recommend 1,000 to 2,000 IU total daily supplementation. Generally you will have to add a separate Vitamin D tablet to get enough. This is a very inexpensive supplement and well worth it. Also check with your physician about a Vitamin D blood test—25 Hydroxy—to see what your level is. As we head into the summer, enjoy the sunshine sensibly—15 minutes or so outdoors without sunscreen is of benefit—after that, cover up.

Lifelong Learning. It is equally as improtant to exercise your brain as it is your body.

Learning new skills helps build new circuits in your brain. Learning a new language is a great way to work out your grey matter! I am picking up bits and pieces of Greek along the way. As a physician, continuing medical education in crucial.

Next week, I will be attending the Annual Nutrition Conference sponsored by the University of Arizona—Tucson in downtown Chicago. Dr. Weil and many of the teachers and alumni from the Integrative Medicine program will be in attendance. I look forward to all the new information that will be shared and will take the opportunity in the next few months to share this with you.

Women's Health Issues represent a great majority of the phone and email messages I receive. This month on March 25th at 6:30pm I will speak on "Menopause—and not the Musical." Let's explore the many possible avenues to deal with the challenges of this life changing process. Hormones, conventional or bio-identical are only part of the picture. Please call Giselle at 815-965-1817 to reserve your space.

Let us celebrate the wisdom of our life experiences!

Valentines Day brings hearts and flowers, but February itself is Heart Health Month. Cardiovascular disease is the leading cause of death in the United States. Come and hear my presentation on an Integrative Approach to Heart Health held on February 18, 2009 at 6:30pm.

This takes place at Common Boundary Wellness Center: 1495 Northrock Ct. Rockford, Illinois 61103.
Call Giselle at 815-965-1817 to reserve your place.

Tips I will be sharing include these two gems...

1. Dark chocolate >70% cocoa is good for your health.
2. Caring for a pet is a good predictor of survival following a heart attack.

Happy New Year!

After all the celebrating, it is time to get back on track. If you are looking for some suggestions for your New Year's Resolutions, come to my free presentation on January 21, 2009 at 6:30pm. I will be discussing "The Free Three," reviewing nutrition, physical acitivity, and relaxation techniques.

Call Giselle at 815-965-1817 to reserve your space. We will meet at Common Boundary Wellness Center: 1495 Northrock Ct. Rockford, IL 61103. See you there!

Holiday Stress: It is that time of year AGAIN. Where did all the "shoulds" come from? Before you get caught up in the busyness of this season, have a look at your "should list" and set priorities for what is really important to you.

I encourage you to keep up with a regular exercise routine to help cope with stress and minimize holiday weight gain. Shorter bursts of activity throughtout the day all add up to good health.

Try and eat well. The first and last bites are always the tastiest—small quantities offer maximum enjoyment. Drink lots of water and watch your alcohol consumption.

Family gatherings can be mixed blessings—realize you can't change anyone but yourself. Take time to count your Blessings and be thankful for all that is positive in your life.

I wish you a safe and happy holiday season and a New Year filled with health—heart, body, mind and soul.

Mind-Body:The third leg is mind-body techniques to deal with stress.

Back in the Stone Age, stress stimulated our survival mechanism. Now it is more commonly associated with disease and illness. Physiological effects of stress include racing heart, high blood pressure, higher levels of blood sugar and flow of blood diverted from the internal organs to the muscles of the legs and arms. These are all helpful in the jungle, but not in the boardroom, sales office or classroom. Regular practice of relaxation techniques can help cope with stress and its negative impact on our bodies. There are many possible techniques including yoga, meditation, prayer, guided imagery, biofeedback, journaling to name a few. I highly recommend Dr. Weil's relaxation breathing or 4-7-8 breathwork, a natural tranquilizer for your nervous system.  Do this twice daily and as needed for stress.

1. Sit comfortably with your back straight.
2. Place your tongue on the ridge just behind your front teeth.
3. Exhale completely through your mouth, making a whoosh sound.
4. Close your mouth and inhale quietly through your nose to a count of FOUR. Expand your belly while you inhale...it may help at first to place your hands on your abdomen.
5. Hold your breath for a count of SEVEN.
6. Exhale completely through your mouth, making a whoosh sound, and pushing in with your abdomen to a count of EIGHT.
7. This is one breath. Now inhale again and repeat the cycle for a total of 4-6 times.

Physical Activity: "What Else do you do in a Day?"

Yes, working out at a gym regularly is a great boost to your health, but not the only way to reap the benefits of physical activity. You can incorporate physical activity into all aspects of your day: take the stairs, park further away in the parking lot—or even better walk or bike to work or errands, walk the dog, do yard work, play with little ones—it all counts. A good guide to cardiovascular work out, rather than those fancy formulas, is "Can you talk but not sing?" when exercising.

Studies confirm that regular exercise has many benefits: increased strength, flexibility and agility; better bone density and lipid panels; improved immune function and sugar metabolism as well as decreased risk of heart disease, stroke, diabetes, colon cancer, depression, osteoporosis, and falling to name a few.

Start today with five minutes and build from there!

Nutrition: Food is the fuel for our body.

Let's look at healthy choices to help our bodies function efficiently. Dietary suggestions vary from patient to patient, but two specific eating plans have shown great benefit for many people. Our Rockford community is familiar with the CHIP program. This healthy vegetarian approach has shown reversal of coronary artery disease. As well, the Meditierranean diet has many benefits for lifelong health. This focuses on whole grains, fresh fruit and vegetables, along with olive oil and fish. A favourite Greek dessert is yogurt with honey and walnuts. Good quality water, green tea and an occasional glass of red wine are healthy beverages.

"Let food be thy medicine and medicine be thy food." —Hippocrates

Let's look at the base of that three-legged stool.

Spirituality: Often people think this is the same as religion and worry that others are out to convert them. What I mean by spirituality is that which gives you comfort, inspiration and connection as well as brings meaning and purpose to your life. Consider the many possiblilities and make a daily habit to connectwhether it is listening to music, walking in nature, prayer or caring time with others.

Plato writes: "As you ought not to attempt to cure the eyes without the head, or the head without the body, so neither ought you to attempt to cure the body without the soul...for the part can never be well until the whole is well..And therefore, if the head and body are to be well, you must begin by curing the soul."

The high cost of health care comes as no surprise to any of us. Both conventional and alternative treatments can and do add up financially. I'd like to share some less expensive avenues—what I refer to as "The Free Three." These include Nutrition, Physical Activity and Mind-Body Techniques. Think of an old-fashioned three legged foot stool with the base as "Spirituality" and the three legs mentioned above. Spirituality refers to what gives you meaning and purpose in life and/or a feeling of connection to something greater than yourself. I'll explore each of the legs in further "wellness tips."

I regard a patient as an active partner who takes personal responsibility for their health. Get ready to work together! I will regularly update with helpful tips to encourage and educate you.