Clients are always asking me that question, particularly after I take away their diet soda and coffee! (one cup of coffee a day, okay. More than that, not a good idea.)  Fortunately, there are plenty of options that make healthy and refreshing summer time drinks. Here are ten of my favorites.

1. Iced Tea Brew a pot of herbal or green tea, double strength, and then pour it over ice for an instant cool-down.  If you want it sweetened, add stevia* or xylitol* while it is still hot.
2. Jazzy Seltzer There are lots of great tasting flavored seltzers, from raspberry to white chocolate.  Just avoid anything with artificial sweeteners.
3. Lemonade! My kids loved making fresh lemonade when they were little.  You can find a perfectly good citrus press for just a few dollars. Then all you need is some lemons (preferably organic), some water and some xylitol or stevia to sweeten.
4. Pick Your Own Blend This time of year, I love to harvest my tea from my garden and my evening walk: red clover, different mints, lemon balm, nettle or dandelion leaves – all tasty and nutritious.
5. Cool Down Tea Mix red clover and a few leaves of sage for a very pretty and cooling brew.  (Especially recommended for menopausal women.)
6. Kombucha I’m a big Kombucha fan. Please don’t be misled by the recent hoopla, which was more about commerce than health. Kombucha is a great tonic and is so easy and inexpensive to brew at home.  If you’re a fan like me, you’ll want to invest in a home brewing system, rather than paying $4 a bottle.  Read more about Kombucha here.
7. Electrolytes In this heat, I see many clients’ hydration going down, down, down.  That can make you feel sluggish, and has a huge impact on your metabolism as well.  Electrolytes can help, but please don’t drink those sugary/corn syrupy artificially colored and flavored drinks.  I have several formulas that are all natural and sugar free. Electrolyte Synergy comes in convenient packs that you can carry and use as needed.  I also have an unflavored concentrated liquid that you can add to anything you’re drinking.
8. Vitamin C C+BioFizz is a citrus flavored powder that you can add to water or seltzer. A full serving has over 2.5 grams of vitamin C and a good dose of bioflavanoids as well.  Kids love this!
9. “Milk Shake” Mix some unsweetened almond or coconut milk, stevia or xylitol, and some fresh local strawberries, blueberries, a peach – use your imagination!  Add some crushed ice and blend.
10. “Egg Cream” Did you drink these when you were young, or was that just a NY phenomenon?  My updated healthy version: half seltzer, half unsweetened coconut or almond milk, some vanilla extract, and some stevia or xylitol.

Now with all those options, you never have to feel bored. Or thirsty!
Notes

*Xylitol, also known as birch sugar, has many therapeutic benefits. You can read more about it here. Please be aware that as xylitol has gotten more popular, many brands have appeared that are cheaper but not as healthy.  These are generally made from corn husks, and have additives and fillers.  I find that the one I use, which is still made from birch, is better tolerated and tastes much better as well.  It does not feed intestinal yeast, and does not raise blood sugar or insulin levels.

*Stevia, too, has become much more popular and available. That’s great, but unfortunately a lot of the products are not.  Because stevia is so much sweeter than sugar, it is often mixed with other ingredients, both to dilute the sweetness and to fill the package.  This not only makes it less healthy, it makes it less tasty, and is why people often complain of an aftertaste  I recommend 100% pure stevia mixed in a glycerine or water base.
*You can drink all day and still be under-hydrated.  Just as with other nutrients (Calcium, for instance), it’s not what goes in your mouth that counts, but what your body can absorb and utilize. Many people drink water all day long, but it never gets into their cells, and so their hydration never goes up.  This generally has to do with insulin resistance and other chronic health issues.  Along with making nutritional changes to address this, I recommend two products to add to water that help get it into your cells more effectively.  Please let me know if you think this might be helpful for you.

You can pick up products in my office, or order most of the ones mentioned from Moss Nutrition, either by phone (800-851-5444) or online.  Just let them know you are my client, as they do not sell directly to consumers.

Ehrlichiosis is a tick-borne infection with flulike symptoms, one of the many co-infections of Lyme disease. Others include Babesia, Bartonella, and Rickettsia.

In the more than 12 years I’ve been working with clients with Lyme, I don’t think I’ve ever seen one that only had Borellia, which is what is commonly considered Lyme.  All had co-infections that complicated the picture and needed to be addressed.  Lyme is often complicated by other issues as well, including heavy metal toxicity, fungal infections including candida, and other viral and bacterial infections.  Although there are certain common issues, healing is most successful when each client’s issues are identified and addressed individually.  I have worked with many people who have had chronic debilitating neurological lyme, and am happy to see them improve significantly with a holistic approach.  Don’t ever forget: Healing is Possible!

via Q and A – Tick-Borne Infection Brings Flulike Symptoms – Question – NYTimes.com.

originally published in July 2010 Natural Awakenings Magazine

No single food or supplement can keep us from aging or prevent all illness. The wisest approach is to consistently build and maintain health with a balanced diet of high quality lean protein, lots of fruits and veggies, and healthy fats.  Add in plenty of good quality water, eight hours of sound sleep and the right kinds of exercise, and you’ve got the foundations of excellent health over the long haul.

While no one food is going to light up the sky all on its own, these five are pretty stellar.

Chia Seeds
In the best-selling book, Born To Run, author Christopher McDougall reveals secrets of super-athletes who run 50-100 miles for pleasure into old age.  What fuels them?  Chia seeds, which they use for endurance and energy.  They mix their chia with water and lime for a gel-like drink, but chia can be added to protein shakes and smoothies, on yogurt, cereal, salads or vegetables, and as a pudding (see recipe).  What makes chia a superfood? Chia is nutrient-dense powerhouse, rich in Omega 3, calcium and other minerals, soluble and insoluble fiber, and protein.

Berries
Berries are high in anti-oxidants and phytonutrients, high in fiber, and have a low glycemic index so they have minimal impact on blood sugar. And best of all, nothing matches their scrumptious taste. Berry season is here, so avail yourself of these healthy little treats. Whenever possible, choose organic berries, as berries’ soft skins increase the rate of pesticide absorption.  Try serving with a little coconut milk and chopped walnuts (or chia seeds!), in smoothies, or all by their delectable selves.

Dark Leafy Greens
Vitamin D is in the news a lot lately, and many people are taking it as a supplement. But did you know that you need Vitamin K with it? And where do you get Vitamin K? From dark leafy greens.  Vitamin K supports strong bones and teeth by helping transport calcium.  Without it, calcium can cause problems in arteries and soft tissue.  But that’s only one reason to heap bok choy, spinach, swiss chard, broccoli raab, collards and mustard greens on your plate. They are alkalinizing, which makes us more resistant to disease; they are a great source of minerals, including calcium, magnesium and iron; and they fill us up with few calories, low carbohydrates and no fat, making them ideal for weight management.  Steam or saute with olive or walnut oil, add some fresh herbs, and dig in.

Whey Powder
Not all whey powders are equal. Choose minimally processed, hormone-free, whey produced with low temperatures to maintain the benefits of raw milk, including immunogloblulins and lactoferrin, which support the immune system, and cysteine, which is a precursor of glutathione, a nutrient that helps protects from effects of aging, illness, infection, trauma and more, but is difficult to absorb directly.  Whey from grass-fed cows also contains a healthy balance of essential fatty acids.

Chlorella
Chlorella has the highest chlorophyll content of all plants, and is about 60% high quality protein, including all eight essential amino acids, making it extremely valuable for vegetarians and others who limit animal products in their diets.  It is rich in vitamins and minerals, including E, beta-carotene and B12.  It is a powerful detox support, yet gentle enough for nursing and pregnant moms.  Chlorella absorbs toxins from the intestines and colon, and is often used to reduce heavy metals.  Make sure the chlorella you use is tested to be free of mercury, and has no additives or preservatives.

RECIPES

Chia Pudding
2 cups unsweetened coconut milk or MimiCreme (or make your own cashew milk)
1/3 cup chia seeds
3 Tablespoons sweetener: xylitol, agave, or maple syrup
1 Tablespoon vanilla
pinch of salt
Place all ingredients in jar or bowl with secure cover. Cover, shake, and refrigerate overnight.

Kale Chips
Think your kids won’t eat their greens? Try these.
Chop or tear kale into 2 inch bits and dry thoroughly. This is essential.
Preheat oven to 350.
Mix together 1-2 T olive oil, 1/2 t sea salt and other spices if you wish (cayenne, paprika, garlic, curry, etc).  Sprinkle on the dry kale and work into the leaves with your hands.
Arrange on a cookie tray. Cook for about 12 minutes, until leaves are just crisp and still green.

link to original article

By Fran Sussman
For the Times Herald-Record
Published: 2:00 AM – 06/30/10

Ah, the lovely Hudson Valley. So beautiful … yet, so many people never suffered from allergies before they arrived in this green and scenic land. Along with the wonderful fragrances of flowers and freshly mown lawns, our air is filled with pollens, molds, pollution and other irritants. About 40 percent of children are affected, and even more adults. That’s an epidemic.

The medicine chest is not the only option. In fact, allergy medicines do nothing to help you get better; they just suppress symptoms temporarily. And given the recent recalls of some over-the-counter allergy medications (particularly for kids) and the warnings on prescriptions, you might think twice about using them regularly.

While they may be practical in terms of being able to function short-term, wouldn’t you rather eliminate the problem altogether, and improve your health at the same time? It may be more possible than you think.
Holistic health is about finding the underlying causes of symptoms, and addressing those at the fundamental level, rather than dealing only with symptoms.

The food connection
When I began focusing on helping clients identify and eliminate food sensitivities, I noticed a surprising pattern: Client after client reported that their environmental allergies decreased or disappeared when their diet changed. When allergy season rolled around again, most found they didn’t suffer nearly as much, and fewer needed medication.

This connection makes sense. Your GI tract is a greater area of exposure to toxins than your ears, nose and throat. By identifying and eliminating problems there, you boost your health significantly.

At any given time, your system has a set amount of energy to deal with stress. By eliminating one area of stress, you free up your energy, and biochemistry, to deal with another. This is called reducing allostatic load, resulting in overall improvement in health and the immune system.

Heal the gut, heal so much more
Furthermore, allergic reactions are inflammatory reactions, and inflammation has been linked to many chronic and serious health problems, from heart disease to cancer, arthritis, diabetes and Alzheimer’s.

Eliminating inflammation in the digestive tract will lower inflammation throughout the body. I consistently see clients experience improvements in many other seemingly unrelated symptoms, including allergies and asthma, joint pain, migraines and so much more, by healing the gut.

As my teacher Dr. Diana Schwarzbein says, “The road to health is paved with good intestines!” So to reduce or eliminate your allergies, you might need to heal your gut.

Natural symptomatic relief
While trying to find and address the underlying causes of allergy symptoms, you are not going to want to be running around with red, puffy eyes and a runny nose. Fortunately, there are a variety of natural ways to get symptomatic relief (see my tips below).

As always, do not make changes in medications without consulting your prescribing physician, and always consult a health professional about chronic health issues.

Tip #1: The Cause & The Cure

Plants can be the cause of allergic reactions — and also their cure.

Quercitin, found in apples and red onions, can help reduce itchiness and swelling. Therapeutic doses help control the histamine reaction, and seem to make cells less reactive to allergens.

Stinging nettles combine flavanoids with plant sterols, and have been used traditionally for respiratory issues.

Both flavanoids and plant sterols have been shown to have cholesterol-lowering effects as well, and are anti-inflammatory.

Tip #2: Jump Start the Healing

Homeopathy is a safe, effective and economical approach for many acute health problems.

It uses tiny doses of substances to activate the body’s own healing.

The principle of homeopathy is that “like cures like” so, for instance, if your eyes and nose were streaming clear, slightly burning fluids — just like when you cut raw onions — you might benefit from using homeopathic onion, called by its Latin name, allium cepa.

If you’re considering using homeopathy for any serious or chronic conditions, consult a professional homeopath.

Tip #3: Tea Time For Sinuses

The neti pot has been around for centuries, and its popularity in this country is increasing, for good reason.

It looks like a very small elongated teapot and is used to irrigate the nasal passages, providing both healing and soothing.

Although it may seem odd at first, people are usually enthusiastic once they experience its benefits.

The neti pot is filled with a mild, warm saline solution, which clears away pollen and other irritants, including bacteria, that can contribute to nasal and sinus congestion.

—————————————-

Fran Sussman has been a holistic practitioner in Orange County since 1993, combining nutritional counseling, kinesiology and homeopathy to address a wide range of issues for clients of all ages. Visit www.fransussman.com or call 496-0385.

Whole Foods Pulls Kombucha Drinks From Stores.

If you’re a Kombucha fan like I am you definitely want to get yourself a home system now. Home brewing is simple, inexpensive, and gives you 2 gallons of healthy delicious Kombucha for about 10 minutes and a few dollars a week.

Here is the link to the Kombucha system I use.  It has everything you need except the water!

http://store.yahoo.com/cgi-bin/clink?yhst-20575474189757+Dfe8Tn+index.html+

Arch Intern Med — Abstract: White Rice, Brown Rice, and Risk of Type 2 Diabetes in US Men and Women, June 14, 2010, Sun et al. 170 (11): 961.

Yes, whole grains are better than refined and/or processed grains. But if you really want to take your nutrition up a notch, eliminate grains and use starchy vegetables, beans and legumes for your complex carbohydrates.  Examples of starchy vegetables: cooked peas, carrots, tomatoes; white and sweet potatoes, winter squash, beets, turnips, parsnips, artichokes, jicama.

Hormones: When they’re in balance we feel happy, sexy, affectionate, easy-going and downright blissed out.  When they’re out of balance we feel cranky, irritable and physically miserable.  Sometimes it seems we can’t live with ‘em and we can’t live without ‘em.  No one needs to suffer with hormonal changes, not in puberty, adolescence, reproductive years or menopause. Balancing your hormones naturally can dramatically change your quality of life for the better.

At Feminine Fun Fitness, 24 Lake St, Monroe NY Please contact them, not me, for registration 845-238-5799  $5 for non-members

Cadmium is a known carcinogen that research shows also can cause bone softening and severe kidney problems.

via McDonald’s Recall: ‘Shrek’ Glasses Contain Toxic Metal Cadmium (PHOTO).

Heavy metals such as cadmium, mercury, aluminum and lead are a much more common and serious problem than most people realize, affecting both mental and physical health.  This is an issue I check for regularly with my clients.  It can be addressed safely and naturally, even in kids, but first you have to know it is a problem.

Kellogg to Restrict Ads to Settle U.S. Investigation – NYTimes.com.

Many people are still under the impression – doubtless from decades of advertising – that a bowl of cereal is a good breakfast.  It is not. And no, it doesn’t matter if the milk is skim (in fact that makes it worse) and both cereal and milk are organic.  The cereal is a refined processed carbohydrate and the milk is loaded with (natural) sugars.  This breakfast has almost no protein and if you have skim milk, no fat, either, so it quickly raises and drops your blood sugar, setting you up to be ravenously hungry and prey to cravings the rest of the day.

If you want to start your day properly fueling your brain and your body, eat a balanced breakfast of protein, “real” (not processed) carbohydrates, and a little bit of healthy fat.  An example would be 2 eggs from free range chickens with peppers, onions and herbs, and a little fruit on the side.  Need something more convenient?  See my article on how to prepare a healthy protein shake.

Studies show that adding rosemary to ground beef and other types of muscle meat before grilling, frying, broiling or barbecuing significantly reduces carcinogenic toxins.  Pick up a pot and plant it in your garden or grow it in a sunny window for easy fresh availability.

via Really? – The Claim – Rosemary Helps Reduce Toxins in Grilled Meat – NYTimes.com.