It is that time of year...getting ready for winter. We prepare the pool for winter, the car, the furnace, even our grass changes. We prepare the cabin and the toilets up north for winter. Doesn't it make sense to prepare our bodies for winter?

 

As the weather switches from warm to cold, nature goes through a preparation for the change. At this same time our bodies also have to go through a physiological change. Through the summer our bodies did not have to spend much energy on making or storing body heat. Now, it has to spend more energy on the making of body heat to keep all the systems at the correct temperature.

 

It's important to understand that our bodies are a "closed system" in terms of energy. What this means is that our body only has so much energy available internally to do all of the functions of the body. If the body needs more energy in one area it has to take that energy from another area. For example, when you get sick you often feel tired. This is because the body moves energy to the immune system, and away from other less important functions which are then shut down or minimized. Eat a large meal and watch your energy level drop...as the body takes energy to digest the meal, the available energy for other functions drops.

 

So it is this time of year for our bodies. As the hypothalamus in the brain changes the body's physiology for body heat maintenance, other areas have less energy available to do their jobs. This is one of the reasons behind the cold and flu season. When the immune system has less energy available you are more vulnerable to virus and bacteria. It's not that there are more virus and bacteria necessarily, because they are around us all the time. It's when the body is unable to fight the germs that we manifest as sick. This is truly the main factor for illness. It's why when three people are exposed to the same virus, bacteria, etc., one gets sicker than a dog, one is a bit sick and one has no apparent symptoms. The internal environment of the body to fight has a major factor to whether your exposure to a pathogen turns into an illness.

 

So, what do you do? (For those of you with children, this also applies to them as well!)

 

The most important factor is maximizing your body's internal forces. There are many ways to do this. Here are four:

 

1.     Slow life down. We keep the same hectic rate in life, non-stop. When you are at full potential the body will try to adapt to the pace. But throw another stressor into the mix and watch the body get down and possibly sick. At this time of year, if you don't have to - DON'T. Another shopping trip? NO. Another late night when you don't have to - DON'T. Spend some family time away from the TV. Read a relaxing book. Listen to some relaxing music. Take a walk.

 

2.     Watch the foods you eat. With less fruits and vegetables available in the winter it is very important to make good choices. Your food is the raw power for all functions. Put high quality food in for high quality performance. Do you have to eat on the run? Try the salad instead of the burger (with vinaigrette, not the blue cheese). Drink water instead of soda or coffee. Put down the candy bar and have an apple instead. Processed foods as well as sugars are hard on the body. Eat less of them. It is that simple. We should eat 7-14 servings of fruits and vegetables daily. If you can't (or won't), I suggest JuicePlus every day. (Order at DoctorRoss.JuicePlus.com or in the office).

 

3.     Take some vitamins. Extra vitamin C daily is great. A few thousand milligrams a day as an adult is fine. If you get loose bowels back off a bit. (It is water soluble so any extra will go out with the urine.) If you are sick, Echinacea helps to boost the immune system. There is a great liquid for kids with the brand name "Herbs for Kids". Read the label for amounts. "Kyolic" brand garlic is great. It is often called nature's penicillin. Double your JuicePlus if getting sick. Also, take the much overlooked essential fatty acid supplement, Omega 3 fatty acids (The good fats). Vitamin D3 is also important in the winter (we have D-Dots at the office). Investigate other immune system boosters.

 

4.    SLEEP. Most Americans are sleep deprived. We are too busy to slow down and sleep. Sleep is the time that the body recuperates and repairs from the damages of the day. If we don't slow down and sleep we never let the body get caught up. Is it any wonder we keep getting sicker instead of healthier? Run a humidifier at night to increase moisture and help keep mucous membranes moist.

Take a few precautions and get proactive and you will be amazed that you don't have to be a victim of the "cold and flu season". Let's stay healthy together and make a healthier community and a healthier world!

 

About the Author:  Dr. Kevin Ross is a Tempe chiropractor with a family and pediatric wellness practice. He has completed over 160 hours of pediatric chiropractic continuing education, and is trained in the KST Technique. Any questions on natural health and additional ways to build the internal power of the body can be answered at (480) 730-7950.

Please leave us a comment - it will be moderated and posted. 

 

 

Sue Marquis, PCD(DONA) is new to the area, having just moved from Michigan to Arizona in the last month.  Welcome to the heat, Sue!!  Thank you to our friends at Modern Mommy for helping us make the connection!

When was the first time you heard the word, “doula”?
 I had probably heard the word previously but did not know what it was until my son told me that my first grandchild would be delivered at a birthing center with the assistance of a doula.

How did you decide that becoming a postpartum doula was part of your journey?
After my granddaughter was born, my son and daughter-in-law told me about postpartum doulas and what their role is. I absolutely loved the idea of becoming one, and I knew that it would be something that I could do well at - and be passionate about!

How long have you been a postpartum doula?
I have been certified since October 2012 and started working with families in January 2013. Regarding training, I completed the Professional Education in Breastfeeding training in September of 2012 and the Doulas of North America (DONA) Postpartum Doula Workshop in October 2012. My certification through DONA International is official as of today!

What do you enjoy the most about being a postpartum doula?
I love working with, and helping the families.  Just as each family dynamic is different, there are countless ways a postpartum doula can help a family.  A doula needs to be able to determine the needs of each family and help each one in the best way for them.  I find tailoring my approach to their specific needs to be very rewarding, and families are so grateful for the support and help.   Some of the areas a postpartum doula can help with are breastfeeding support and consultation, diapering, cooking, laundry, and family life adjustments to the new baby.    

What is your philosophy when you go into a family’s living space?
I try to get some background ahead of time so that I have an idea of what the family needs will be. My philosophy is to be non-judgmental and respect their right to parent in their own way. I make sure to respect their privacy and make confidentiality a priority.
 
How do you work with the new parents?
Since this can be a very stressful time in their lives as well as an exciting one, I try to be supportive, nurturing, warm and confident so they know they can trust me to be in their home and help them with their precious newborn.

What is the toughest situation you have ever dealt with?  How did you handle it?
I used to run a daycare, so my postpartum doula experiences have not seemed very tough in comparison! Nonetheless, one situation that sticks out in my memory was when a father questioned me about how a postpartum doula was different than a nanny. I think the reason he asked was because the couple had just had a set of twins, and all the mom wanted me to do was take care of the babies so she could sleep. To him, it seemed I was simply babysitting. I explained to him that what I do is much more than taking care of infants; I told him that a Postpartum Doula offers education, companionship and in-home support for families with infants. Basically, taking care of the babies was helping to take care of the mom. He seemed to understand better after my explanation.

What keeps you working as a postpartum doula?
I love the feeling that comes with helping and supporting others. I find that parents are, for the most part, very appreciative for the help they are receiving. And I love babies!

What does your fee cover – how many visits or hours?  Is there a different charge for a shorter or longer-term agreement?
I charge a fee of $18.00 an hour. That fee covers assistance with newborn care, family adjustment, nursing support and help with light household needs.  The number of visits and hours is up to the individual family. If it is a longer term agreement, I am certainly open to offering a lower hourly rate or a package deal.

Do you offer any other services to your clients?
I know some doulas have specialties in other areas, and I appreciate that. However, since being a postpartum doula is somewhat new for me, I am not yet offering any other services. That may change in the future. 

Just for fun, what do you do when you are not doula-ing?
I love to spend time with my family, especially my granddaughter, who turns 1 this month. I have been a hospice volunteer. I also like to bowl, and I enjoy watching most sports.

If you would like to contact Sue to arrange an interview, here is her information:
313-574-2080 Cell

313-586-8313 Alternate number
480-625-4816 Alternate local number

Website: lighthousedoula.com

Emails: [email protected] or [email protected]

I've been fascinated by food since I was first allowed to cook as a child. The endless flavor combinations! As a teenager, I was without dairy for a year when my family lived in Africa. When we returned, I went straight for a glass of milk and immediately my stomach cramped up. I had considered this sensation normal as a child and it was then I made the connection between food and health. I went on to experiment with different foods and learn more about the connection between what I ate and how I felt. When I was pregnant the first time, I learned even more, reading every book on pregnancy health I could get my hands on. Equally strong passions for me are health and social justice. It is a clear calling for me to be a healer and my aspirations are to change the world one mother at a time.

I have so many favorite parts! The spark in a client's eye as they articulate exactly what their next step is, the one they are ready for, the one that will change everything. The relief in a mother's voice when her children or husband actually enjoy their green veggies. Helping women connect with each other, sparking lively, life-changing conversation. The learning and growing I experience with every single session and class. I could go on and on…

My specialty is moms: Fertility, pregnancy, motherhood and grandmotherhood. I have also worked with couples, which is wonderful, but I primarily work with moms. Moms tend to be the leaders of the family and over time everyone follows their healthy example.

My philosophy is that guilt, blame, shame, calorie counting and strict dieting all lead to needless suffering. It is through understanding and honoring ourselves that we make quality choices. I see my role as facilitating and strengthening the connection a mother has with her inner wisdom.

In practical terms, I offer one-on-one health coaching, cooking classes, workshops and online programs. All are designed to help moms reach a higher level of health and joy in their lives. The transformations I witness are beyond belief - I've supported women through ending their sugar addiction, taking control of their children's health, losing weight, changing careers, finally finding true love and much more.

My favorite is working with women one-on-one in my 6-month program. This gives her the chance to take it step by step, avoid overwhelm and we have time to explore all areas of her life. I consider primary foods to be what's going on her life, not what she eats. Primary foods include relationships, physical activity, career and spirituality. If these areas of life are not simultaneously addressed, even the most perfect diet will do nothing to improve her health.

I love working with pregnant women! They are motivated to be healthy and their choices truly do effect the next generation. When she feels her best, and her primary foods are in order, baby gets the best start. I offer a variety of programs from a one week whole foods cleanse that is safe for pregnancy and nursing to a 6 week group program to a 6 month one-on-one program.

Yes! In addition to my other program options, I have a new offering just for the postpartum period! I call it "Eat Well for Two" and it involves a day of food prep, recipes, pantry make-over and health strategy session, all in the comfort of the new mother’s home.

There are a variety of ways to introduce solids into a baby’s diet. Each family is different and I work with their unique situation to discover what is best. In general, breastfeeding for as long as possible and introducing foods at about 6 months is best. Most babies experiment with food long before they are ready to eat it. I say let them at it! I see my role as assisting parents in listening to their intuition and baby’s cues in order to confidently introduce foods. I offer information and recommendations but ultimately it has to feel right within the family!

So glad you asked about greens! I am passionately in love with greens. This was not always the case, but experimenting with recipes to find the ones I enjoy has been the key. I love to spread the green joy. In fact, I offer an entire week of recipes and support through my online program, “A Week of Greens.” I worked with a mom who used to choke down spinach because she knew it was good for her. Now she actually looks forward to delicious salads and cooked greens every day! The next Week of Greens will be offered in November.

I am passionate about helping moms live a vibrant life. Being a mother may be the most challenging job in the world, but it is also the most enjoyable when mom is at her best - not to mention the ripple effect into the next generation and the planet! It's not about guilt, it's about power. We have the power to make the world better than we found it!

I encourage all moms to go to my website, check me out and sign up for my e-newsletter to get tips, recipes and event invitations.

Right now I am offering a free menu planner to all new subscribers, available immediately when you sign up!

When a mom feels ready to take steps to improve her life, I am ready to support her with a free health strategy session that can be done by phone, Skype or in person at my Phoenix and Chandler offices.

I offer four different programs online throughout the year. The next one starts on June 10 and is called “Vegan for a Week.” Having a menu plan, recipes, shopping list and group support will go a long way to increase participants’ vegetable intake. I’m not 100% vegan myself nor am I interested in pushing any single diet, but I do think that there are several dietary theories that are worth exploring, including the vegan diet.

I also offer webinars from time to time. The best way to be up to date on my online offerings is to sign up for my newsletter at

               

 

     The baby you have always dreamed of is here!  They are precious, tiny, and completely dependent on you!  You cherish the opportunity to nourish them, teach them, and wait for the day when they begin to interact with you by smiling at you, making and keeping eye contact, your first shared laugh together…all of these moments are priceless.

     Then something occurs to us - "when" is a matter of time.  They are here with you forever.  You will never go back to your life before baby.  Your time is not going to be “yours” again for a pretty long time.

     How we come to terms with this reality is completely up to us.  Whether we stay home with them or work outside of the home, we will find a strange dichotomy of wanting to be with our children and sometimes wanting to be away from them, too.  Add to that a partner who also needs time and attention to keep your relationship as healthy as possible.  What to do?

     Having worked both in and out of the home, I found that I was at my best as a wife and mother when I took care of myself.  Here are some questions that I asked myself to make sure I was on track so that I could take care of others (and it's about time for another self-assesment!).  Along with checking in with myself every so often, I use Lotus Wei Flower Essences and indulge in Wei of Chocolate flower-essence infused chocolates to tide me over until my next opportunity to re-charge my own battery.

What makes me feel happy? 
     The world of advertising and mainstream media wants us to believe we need things to make us happy.  You may have discovered that happiness brought by “things” is fleeting.  I believe that lasting happiness is self-driven: it is internal and it can be persistent if we can convince ourselves to find joy and gratitude on a regular basis.  In my experience, joy and gratitude are easier to bask in when we are feeding our souls – think back to the things that brought us joy as children before “reality” set in – can you do those things and involve your child?  Is it a good book? A conversation with a friend? Deep breathes of fresh air?  A form of exercise you enjoy?  A hobby we enjoyed before we had children?  What do we do that brings a smile to our face?
     When you can identify those things and then work them into your days often enough to make a difference, then we can start to make joy internal.  If you are counting on things or people to make you happy, it is going to be a pretty bumpy ride.  When you make your own happiness, it is more likely to be smooth sailing.

What do we do to “plug-in” and get more “juice” for the rest of the day-week-month-year?   
     The easiest way to gather energy as a new mama is to heed the advice to “sleep when the baby is sleeping”.  For some of us, that is harder than others.  I found that by putting a timeline (I will do this for this week) or area (keep this one room tidy), it was easier for me to let go and get the rest I needed in the postpartum period.  As the kiddos get older, I am claiming some time outside of my busy-ness attending meetings.  It can be as simple as making sure they are cared for so that I can take an uninterrupted shower complete with a full skin-care routine.  On the days when it can be arranged,