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Allergy Season is already here! Sunny skies, drier and warmer temperatures in some areas of the country allow plants and trees to bloom earlier releasing an abundant amount of pollen for the natural process of propagation. Southern California is one of those areas that are experiencing early allergy season. “Cedar fever” in some areas of Texas will be affecting thousands of people soon.

According to the Asthma and Allergy Foundation of America, 40 million Americans suffer from symptoms of seasonal allergic rhinitis commonly known as hay fever.

Pollen irritates the mucous membrane tissues in our eyes, nasal/sinus pathways and oral cavity causing itchy eyes, nose and throat, sneezing, post nasal drip, cough, fatigue and in more severe cases, asthmatic reactions.

There are many natural remedies for children and adults that work surprisingly well to relieve allergy symptoms from outdoor seasonal inhalants.

Here are a few supplements to add to your natural remedy emergency kit that can be easily found at your local health food store or holistic pharmacy.

Using these remedies individually or in combination may help alleviate your or your child’s symptoms and also prevent future reactions.

Vitamin C: an essential nutrient, which help modulate the immune system and reduce inflammation

Quercetin: a powerful bioflavinoid found in fruits and vegetables that prevents immune cells from releasing histamines

Stinging Nettles: Nettle leaf extract contains compounds that reduce inflammation and histamine production.

Bromelain: a natural enzyme from pineapple and an effective anti- inflammatory when taken on an empty stomach.

Black Currant (Ribes Nigrum) Gemmotherapy: Gemmotherapy formulas are plant stem cell extracts from buds and shoots of organic plants. Extremely powerful in minute doses, black currant extract is known as the “natural cortisone” to help alleviate inflammation and allergic symptoms.

Omega-3 Fatty Acids: an optimal anti-inflammatory supplement when taken regularly with meals

Pycnogenol: A study (June 2010) by Dale Wilson et al, in Phytotherapy Research concluded that pycnogenol (pine bark extract) taken 5 weeks prior to allergy season improved allergic rhinitis symptoms. This super anti-oxidant can reduce symptoms of inflammation, runny nose and itchy eyes.

Homeopathic Lymph Drainage cream: helps drain and open the lymphatic system of the head and neck to remove metabolic waste and secretions, ultimately alleviating nasal congestion, runny nose and postnasal drip.

Other helpful tips:

  • Reduce common food sensitivities that can increase histamine and mucus production such as dairy, yeast, sugar and soy.
  • Keep windows closed during the seasonal months of March through June and from September to October.
  • Invest in a whole house air filtration system or a HEPA air purifier for your child’s room (do not use a negative ionizer, not as effective in collecting pollen and particulates and some models may release ozone into the air).
  • Leave the “fresh air vent” in your car closed and turn on the “recirculating air” button to prevent pollen, dust and smog from entering in.
  • Windy days can exacerbate or trigger allergies, have play dates inside with board games and art projects instead.
  • Teach your child to blow his or her nose effectively and apply un-petroleum jelly around the nostrils to prevent redness and chafing.
  • Rinse nasal passages with a mild saline solution using a nasal rinse pot (neti pot) after work or school and outdoor activities.
  • Wipe down your loving pets with a damp paper towel to remove the pollen and particulates from their coats before re-entering your home.

Although allergy remedies are necessary at appropriate times, prevention and lifestyle change is key for a healthy family all year round.
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I receive a lot of questions from my community about cleanses.

Cleanses have been around since ancient times, and were originally a springtime phenomena. As winter ended, people would want to shed the winter layer of fat that they had accumulated in order to keep warm! In some religions, cleanses and fasting have long been used in support of a path to spiritual rebirth.

Today, most of the popular forms of cleansing limit diet intake in some way for a short period of time. Many have cleanse-specific “boosters” that may be part of the diet protocol, such as herbal laxatives, antioxidants, digestive enzymes, probiotics and other anti-inflammatory supplements. Relaxation techniques may be recommended as well, such as massage, sauna, soaking baths and aromatherapy.

While the body naturally detoxes itself fairly efficiently most of the time, people today are exposed to many more toxins in their everyday life. Environmental toxins from our drinking water, our foods (antibiotics in our meat!), chemicals around the home, even within the skincare products that we slather on… our bodies can easily become stressed and unhealthy from this toxic overload.

The goal of a cleanse is typically one or more of the following:

  • Detox body of toxins
  • Heal inflammation in GI tract, liver, kidneys and colon (“healthier gut”)
  • Reduce food cravings
  • Weight loss
  • Diet reset: help kick-off a better eating plan
There are literally hundreds of – if not thousands – cleanse programs.

Fasting Cleanses

Fasting cleanses dramatically limit your caloric intake or may in fact be water only. I am not a big supporter of fasting cleanses as this type of cleanse stresses the body, which basically thinks it is starving. No inflammation healing occurs, and there is the possibility for many negative health consequences with nutrient deficiencies (from lack of protein and healthy fats), blood sugar spikes and stalled metabolism. Any weight that is lost will likely be water or lean muscle mass, not fat.

Some people are proponents of intermittent fasting, where you eat your entire day’s food within an 8-hour period and then eat nothing for the next 16 hours. Supporters of intermittent fasting say that it helps them lose weight and feel energized.

Juicing Cleanses

Juicing is a strict dietary regimen of only fruit and vegetable juices. Juicing that is heavy on fruits can be unhealthy as your blood sugar levels can go crazy due to the high fructose in the fruit. Better to focus the majority of your juicing cleanse on organic, nutrient-rich vegetables like green veggies, spinach, kale, cucumber and the like, and maybe throw a small handful of berries in for taste. Dark berries such as blueberries help your liver get rid of certain toxins. Rather than juicing a few times a year as a cleanse strategy, I personally feel that juicing is healthier as part of an ongoing whole food diet.

Liver Cleanses

There are a variety of packaged products as well as “recipes” for drinks to flush toxins through bile ducts and our liver; a mixture of olive oil and lemon juice being just one. I am more of a proponent of regularly eating healthy, non-inflammatory foods that help detoxify the liver naturally. Cruciferous vegetables such as bok choy, broccoli and cauliflower increase your kidney’s ability to transport toxins into the urine, which helps liver cells recover from detoxification efforts. Foods high in sulfur such as kale and Brussels sprouts, and foods high in glutathione such as spinach and carrots, also help with liver detoxification.

Herbs that are helpful for liver detoxification are milk thistle and dandelion root. Dandelion root tea will get your bile flowing! Vitamin E, zinc and selenium and B Complex (which helps with alcohol metabolism) are all helpful in ridding our bodies of toxins. I suggest that a little self-restraint on alcohol, sugar and other liver-impacting toxins is also a great strategy!

Colon Cleanses

Some people do colon cleanses which are herbal remedies, laxatives or enemas focused on cleaning out the colon. There isn’t a lot of research data supporting that this is necessary for a healthy bowel.

Some people opt for a colonic irrigation, also known as colon hydrotherapy. This is when tubing is placed in the rectum and several gallons of water are introduced. Often, the water is combined with enzymes, probiotics or herbs.

Instead of a colon cleanse, I recommend drinking adequate pure water (1/2 your weight in pounds, in ounces daily), increasing your intake of fiber and strengthening your “good” bacteria flora using a good probiotic or through fermented foods like kimchi (Korean spicy pickled cabbage) to help protect your colon.

Detox Cleanses (with specific foods included or specifically eliminated)

Most detox cleanses focus on a diet of specific foods – ideally including healthy proteins and fats – along with nutrients to support the detoxification process and toxin elimination. The best detox cleanses provide a list of foods to avoid (typically allergens like dairy and gluten; caffeine, alcohol, etc.) along with a preferred list of foods that are suggested and geared towards protecting the body’s detox organs. Proportions, caloric intake and supplementation (nutrients, enzymes and probiotics) may also be advised. I favor this type of program as it is anti-inflammatory, supportive of the body’s natural detoxification processes, helps balance hormones and also provides insights as to food sensitivities and allergies!

Allergy Elimination Cleanse

In my practice I recommend my allergy elimination cleanse, as I have found that for most people, reducing exposure to allergens and eliminating toxins in their environment support their body to cleanse and heal itself naturally.

If you look at the cleanse goals referenced above, most professionals suggest that rather than infrequent cleanses, the best approach is long-term lifestyle modification.

Improving upon your body’s natural detoxification, gaining a healthier gut and reducing inflammation…even losing weight, can best be achieved by reducing the toxic load in your environment and your body. This includes ensuring the healthiest nutritional foods, cleaner water and air; cleaning up toxins and allergens in your living environment; using less-toxic personal hygiene products, as well as reducing stress. Along with allergen elimination, I am a big advocate of utilizing your largest detox organ in your body: your skin.

Using Your Skin to Detox: The Perfect Cleanse Companion

The skin is the largest organ of the body and is a major avenue for detoxification! Daily dry skin brushing with a loofa in the direction of your lymphatic system will increase circulation and open up the pores for detoxification.

Sweating is a wonderful detox mechanism. A soaking bath can be a wonderful detoxifier, and can reduce mental and physical stress…. and it feels heavenly!

When having your daily shower or bath, probiotic soap can also be a great way to ensure that only healthy flora on your skin get absorbed. Like oral probiotics or fermented foods (like kimchi), probiotic soap is anti-microbial and helps promote healthier flora on your skin.

Make conscious decisions to keep your body inflammatory-free! This involves a commitment to a healthier lifestyle versus following the latest cleanse fads.

Fear of “Oldtimer’s”?

Last week when I was hanging out with Sarah Chun, my cool 83 years young mom, she confided in me that the #1 fear she has right now is that she may be losing her mind- she used the word Alzheimer’s!

Wait, she actually she pronounced it “Oldtimer’s” with a Korean accent, but I knew exactly what she was talking about!

Now my mother is in good health- she eats well, laughs daily watching her Korean drama shows and gets her exercise by dancing around to K-Pop. But she does have her forgetful moments of not remembering little things here and there which frustrates her terribly. Anyone who has a parent over 75 years old understands these little mishaps.

I reassured and calmed her down, told her that yes, she does have some memory issues-  but definitely not Alzheimer’s disease (AD), what is now called Type 3 Diabetes!

Having me as a daughter has some awesome perks- for years I have been advising her what she can do to stay young and rev up her brainpower but this time, she was ready to listen and follow through.

Her fears of losing her mind are the same as all of our fears, so I decided to post an article on the recommendations I gave to my mother that can help you or your family members as well.

I created a personalized step-by-step lifestyle program for her:

  • Increased her protein intake and replaced her white rice (Korean staple) for sweet potatoes, brown rice and quinoa,
  • Scheduled her night ritual so she can sleep longer and deeper hours,
  • Added some of the same brain boosting supplements I take daily to improve her memory and cognitive function
  • Eliminated all inflammatory causing foods such as sugar, dairy, gluten and yeast
  • Recommended a neck massage weekly to increase blood flow to her brain and open up her lymphatic system.

I expressed to her that we will get her mind and brain sparking in no time and that she will be with us fully functioning for a very long time. I reminded her that her own mother lived 104 years!

Then a few days ago, CNN came out with this very interesting article about reversing dementia, AD and improving the brain. What perfect timing!

The article was based on Dr. Dale Bredesen’s recent study (from my alma mater), at UCLA’s Mary S. Easton Center for Alzheimer’s Disease Research and it went over much of the same information I gave to my mother.

I added my own recommendations to Dr. Dale’s study and created the:

 9 Key Strategies to Prevent Dementia and early Alzheimer’s Disease:

  1. Reduce simple carbohydrates, starchy vegetables and gluten grains to reduce “leaky brain” and brain inflammation
  1. Take a daily dose of Vitamin D to modulate and improve immunity
  1. Increase your circulation and sweating mechanism by exercising vigorously, dry brushing, sitting in an infrared sauna, and hot & cold baths or showers. This will reduce toxins from deposited into the brain and cleansing them out of the body.
  1. Add polyphenols to your supplement regimen. These super antioxidants will stop oxidation and damage to DNA and nerve tissue that can lead to premature aging and brain deterioration. My favorites polyphenols include EGCg (decaffeinated), Resveratrol, and power greens!
  1. Reverse dementia and rejuvenate the brain by taking these phospholipids and essential fatty acid supplements for life: GPC (glycerophosphocholine), Phosphatidyl Serine and DHA (docosahexaenoic acid). Also eat more healthy fats at every meal (olive, avocado, ghee, walnut, coconut)!
  1. Wait to go to sleep at least 3 hours after dinner and fast (no food, water is fine) for 12 hours between dinner and your next meal- this may help breakdown the amyloid beta proteins that build up in the brain found in Alzheimer patients. D
  1. Eat more probiotics, prebiotics (fibrous veggies), and fermented foods like kimchi (my fav!), pickles and organic miso to improving gut health, which reduces the risk of dementia.
  1. Get 7 to 8 hours of deep uninterrupted sleep to reduce stress and inflammation and to rejuvenate the body and spirit.
  1. Reduce toxic metal exposure to mercury and aluminum, both neurotoxins that can contribute to brain deterioration. Minimize eating mercury-laden fish such as tuna and swordfish, and stop using aluminum-based products.

What I love about Dr. Dale is that his study was all about fighting dementia and Alzheimer’s by making healthy everyday lifestyle choices rather than testing some type of new drug or vaccine. He even knew about “leaky gut” and mercury toxicity- love this guy!

We all have the power to change our brain by changing our lifestyle- the way we eat, sleep and take care of our environment. A lot of the same strategies I talk about in my best selling book The 7-Day Allergy Makeover!

I can’t wait to have him on my Wellness for Life radio show. I will keep you posted once I secure him as an expert guest!

BTW- I have some really cool news coming out in a couple of weeks. Come back regularly to check to see what is coming up for 2015! Super exciting!

Click on the link below to read the entire CNN article:
https://drsusanne.com/reversedementia

Pina Colada Chia Pudding Recipe

I was inspired to make this yummy dessert from a recipe found in Dr. Alan Christianson’s free cookbook! I revised his vanilla chia pudding recipe and gave it a tropical twist!

You will need these organic ingredients:

1 cup unsweetened almond or coconut milk (homemade almond milk is my fav)

1/2 cup coconut cream

1/4 cup chia seed

1/4 cup unsweetened shredded coconut

1 tsp alcohol-free stevia

1 tsp alcohol-free vanilla extract

frozen chopped pineapple

Directions:

Add all ingredients except the pineapple in large bowl and mix well so chia seeds do not clump. Set the mixture aside for 20 minutes at room temperature. Pour into single serving cups and pop them into the refrigerator for 1 hour before serving.

Top off each cup with frozen chopped pineapple to get that extra tropical flavor!

Enjoy!

Dr. Susanne Bennettadrenal-reset-diet-book

 

 

 

BTW- I also love the sweet potato hash and the cilantro, lime cucumber salad recipes, you are welcome to download the cookbook here!: https://drsusanne.com/adrenalreset

Bacon-wrapped Smoky Chicken Thighs – 

Can’t wait for you to try – Dianne and I have modified it to fit my ultimate wellness plan.

Prep Time: 10 minutes

Cooking Time: 40 minutes

Yield: 4 chicken thighs

(2 servings)

4 bone-in, skinless chicken thighs 2 teaspoons Smoky Spice Blend*

8 slices of uncured bacon -nitrates free

Preheat oven to 375*F

Sprinkle the chicken thighs with 1 teaspoon of Smoky Spice Blend. Wrap each

thigh in 2 strips of bacon. Sprinkle the chicken with the remaining Smoky Spice

Blend, and bale for approximately minutes or until the internal temperature of

the chicken reaches 165* F.

*Smoky Spice Blend:

1 tablespoon Chipotle Powder

1 tablespoon smoked paprika

1 tablespoon onion powder

½ tablespoon cinnamon

1 tablespoon sea salt

½ tablespoon black pepper

Recipe is by Diane Sanfilippo, author of Practical Paleo. Some ingredients have

been revised for Dr. Susanne’s community!

Now that the weather is getting cooler, I am so into crock pot cooking!

Here is one of my favorite crockin’ recipes, paleo style. Organic ingredients of course!

 

Cilantro Chicken Curry

1-1/2 lb. of chicken- legs, thighs, breast cut up as desired

1 cup of chopped carrots

1 cup of chopped celery

2/3 cup diced onion

5 cloves garlic minced

1 cup of chopped cilantro

1 cup of diced japanese sweet potato or yam

chicken broth cover the ingredients

2 tsp of curry

salt as needed

ghee for coating the bottom of the ceramic crock pot

 

Lightly coat the bottom of the ceramic crock pot with ghee or healthy oil such as avocado or coconut oil.

First add the chicken, then all of the veggies on top of the chicken. Pour chicken broth on top until you cover the ingredients.

Turn on the crock pot at high level, then down to low after 1 hour. Add curry and cilantro. Continue on low until the chicken falls off the bone!

Enjoy!

BTW- you can add alternative flours such as brown rice or quinoa 15 minutes before serving to thicken the sauce as desired!

Halloween is tomorrow and the ghosts and ghouls will not end after October! One of the scariest treats that follows you through the holidays is candy. Candy is chock full of sugar and can have some spooky effects on your body if you’re not careful.

The American Heart Association (AHA) found that the average American consumes 22.2 teaspoons of sugar a day! That is three times more of the amount a single person should consume in a day.

The biggest contributor to excess sugar is hidden sugar. This is the sugar found in your cereal, bread, juices, soda and pasta sauces; it is not the obvious sugars like in candy and cake.

During the holiday months, we are overwhelmed with spooky treats and pay little attention to the effects of the excess sugar in our bodies, writing it off as a holiday treat. But this season, let’s pay close attention to those labels and help ourselves to more than just another serving.

Scary Side-Effects of Your Holiday Candy

Over indulging in candy this season and sweet holiday treats can have many consequences including:

  1. “Sugar High” – a short increase in energy and then a hard dive in your blood sugar level, leaving your body tired, unable to focus and anxious.
  2. Weight Gain – an increase in sugar intake can lead to a “muffin top”, excess fat in the wrong places on the body and is one of the leading causes in childhood obesity.
  3. Bacterial and Yeast Overgrowth – Ingesting sugar can cause intestinal dysbiosis or microbial overgrowth which can lead to inflammation, allergies, leaky gut and even autoimmune issues. On the other hand, decreasing your sugar intake can help you feel more energy and restore a healthy gut flora quickly.
  4. Type 2 Diabetes – By 2020, most likely half of the American population will be pre-diabetic or have diabetes. Eating too much sugar over a long period of time will cause insulin insensitivity issues which can even be life threatening.
  5. Tooth Decay and Cavities – We have all heard the horror stories of the effects of candy on our teeth but tooth decay is a serious issue among children and can be considerably reduced by limiting the amount of your sugar intake and good oral hygiene habits.
  6. Sleep Apnea – an increase of sugar in the body can cause nasal congestion and a swollen tongue, which can cause you to stop breathing for short amounts of time while you sleep. It reduces the amount of oxygen in your body, cause terrible fatigue and may have serious effects.

If you have any of these issues, reduce all types of sugars such as candy, bread and pastries, ice cream and desserts, “white food” such as white rice, potato, and flour, and alcohol, and start replacing it with whole foods with a low glycemic index (GI) and glycemic load (GL).

Low GI/GL foods typically include fresh organic greens and vegetables, healthy oils, seeds and nuts, free range/hormone free beef, lamb, chicken and turkey, wild salmon, quinoa, sweet potato and avocados. Try working these low sugar, healthful foods into your holiday meals this season. Always double check labels and be sure to buy the freshest produce for your holiday meals by shopping at your local farmer’s market and organic grocery store!

This week I am sharing some of my favorite vital nutrients with you – ones that are truly essential for the human body to thrive, prevent cellular damage and the aging process, as well as even preventing disease.

Some of these power house nutrients are Vitamin C, Vitamin B’s, Minerals and Amino Acids.

Let’s talk first about Vitamin C-The Wonder Nutrient, my go to supplement if you have allergies, and excellent for healing mucous tissues and building collagen for structural health.

As an enzymatic co-factor, Vitamin C is involved in over 350 different biochemical pathways. It reduces inflammation and supports the adrenal and the immune function.

Foods high in Vitamin C include: bell pepper, kale, bok choy, parsley, strawberries, citrus, papaya, tomatoes, broccoli and more!

You might say, yay! I eat most of those foods!   I do too but, I still supplement with a high quality vitamin C formula, and I am going to tell you why.

If I wanted to have 956 mg, not even 1 gram of vitamin C, I will need to eat the following: 1 medium Papaya, 1 medium orange, 1 cup of each of the following: bell peppers, broccoli, strawberries, pineapple, cantaloupe, cauliflower, kale, cabbage, and bok choy!

That is so much food in volume that I would definitely have a bad case of gas and bloating!

Personally, I take 2000 mg of Vit C per day, with or without food. I recommend powdered Vitamin C, because it is easy to swallow and great to manage dosages for children as well.

If you have a sore throat, sprinkle some on your tongue- swish and swallow, it will help eliminate the virus, fungi or bacteria that started that sore throat in a jiffy!

For more detailed information about the Essential Nutrients, click here to get my free Essential Nutrients 101:  Quick Reference Guide.

And to get 15% off of your purchase of powdered Vitamin C, use the coupon code “15off” at my store here.

 

Grilled Chicken with Avocado Sauce

from Simply Gluten Free Cookbook by Chef Varouj
(Modified by Dr. Susanne to follow the Gut Restore/Heal Your Gut Food Checklist)

Yield: 4 servings
Prep time: 15 minutes
Cooking time: 10 minutes

Ingredients:

For the chicken:

  • 4 chicken breasts, bone in or boneless
  • 2 teaspoons cumin, ground
  • 1 1/2 tablespoons coriander, ground
  • 3 tablespoons chili pepper, ground
  • 2 teaspoons Mexican oregano or regular oregano
  • 1 teaspoon cayenne
  • 2 teaspoons salt
  • 1 teaspoon black pepper
  • 1 lime, juice, and zest
  • 1/4 cup olive oil-approximately

For the avocado sauce:

  • 2 large avocados
  • 1 lime
  • 1/2 cup packed cilantro leaves, more or less to taste
  • 1/2 teaspoon coriander
  • 1/8 cup olive oil
  •  salt and pepper to taste
  • stock or water as needed

Preparation:

Chicken:

  1. Mix all the spices in a bowl, add lime juice and zest, olive oil and salt and pepper and blend with whisk. Taste, adjust spice and salt to personal preference.
  2. Add chicken and marinade for at least 15 minutes and up to 4 days refrigerated. (the longer the better)
  3. Grill on medium heat for about 6-8 minutes per side turning once. Time will vary depending on the size and whether you have boneless or bone-in chicken.
  4. Serve sauce on the side.

Tip:

For faster cooking and marinating: slice chicken breast in half horizontally, before marinating.

Avocado Sauce:

  1. Remove the avocado flesh by scooping it with a spoon into the food processor or blender.
  2. Add the next 3 ingredients and puree until smooth.
  3. While the machine is on add olive oil on a steady stream.
  4. Adjust consistency with a drop of water if desired.
  5. Add salt and pepper and serve.

Wilted Spinach with Sunflower Seeds

from Simply Gluten Free Cookbook by Chef Varouj
(Modified by Dr. Susanne to follow the Gut Restore/Heal Your Gut Food Checklist)

Yield: 2 servings
Prep time: 10 minutes

This is a very quick and easy side that could be prepared in few minutes.

Ingredients:

  • 1 pound baby organic spinach, (washed with Vitamin C Crystals)
  • 1/8 cup of fresh chopped basil
  • 1/2 cup sunflower seeds or pumpkin seeds
  • 1/8 cup avocado oil
  • Pinch chili, optional
  • Salt and pepper to taste

Preparation:

  1. Choose a large sauté pan or pot to fit all the spinach at once.
  2. Heat the avocado oil on medium-high
  3. Add sunflower seeds and chili (if using) cook for a minute.
  4. Add spinach, season with salt and pepper, and constantly mix, from the bottom to the top.
  5. Cook only until the spinach leaves discolor. Time will vary depending on quantity and size of pot/sauté pan.

NOTE:

You are not cooking the spinach; it will barely change color and begin to wilt.

 

Photo courtesy of Chef Varouj – http://culinarycreator.com