How to Stay Well During the Sick Season

I started writing the following entry last winter, and I have been meaning to finish it since then (I know, slacker, right?).  But alas, my writing time seems to have all but disappeared with the addition of a full-time job, a pregnancy, a move, and now a newborn to care for. I have resolved myself to finish it now, though, as a result of the many phone calls, messages, and texts I've received recently asking for tips on how to boost the immune system, naturally recover from illness, and stay healthy.  The following post contains a compilation of the various protocals that we employ during sick season to help keep us out of the doctor's office. If you have any questions, please email me, as I'm more than happy to help. 

We have had some peculiar winters in NJ these past few years. Last year, we were yo-yoing from temperatures in the 20's to the 60's within the same week.  It was an unusually balmy winter overall, and we only really saw a dusting of snow (much to my children's disappointment). But who could forget the winter of 2010-2011 when we had the infamous Snowmaggeden right after Christmas? We literally had upwards of 2.5 feet of snow and did not have plowed streets for over three days. It was ridiculous, and I will admit, although there is nothing more beautiful and peaceful than a snowstorm, after three days couped up with two small kids, I was over it!


Who could forget Snowmaggeden 2010? My pool and hot tub completely vanished!

Winter is, of course, naturally tough on our bodies. As the weather gets colder though, our bodies slowly acclimate to the lower temperatures. However, if the weather rebounds to spring temperatures the next day, it can take a tremendous toll on our body, requiring it to recalibrate to the new environmental conditions. This type of rapid adjustment for our body is quite stressful and often leads to lowered immunity.  Also, in the winter, we typically do not get outside as much; therefore, we do not reap the amazing benefits of the sun and the vitamin D that our bodies need to perform a myriad of functions, none so important as keeping our immune systems strong and healthy. Couple that with our children going back to school, spending seven hours a day in a poorly ventilated classroom with dozens of other germy kids, and it is no wonder that, already, all around me people are dropping like flies to illness.

All that said, I can honestly say that over the past two seasons, we may have paid one sick visit to my kids' pediatricians (Tyler did not miss one single day of kindergarten last year due to illness).  If you don't have children, then maybe you don't understand how rare this is (trust me, it's rare!).   My son is now a first grader, and my daughter is in preschool.  They are inundated with nasty kid germs on a daily basis. Like all young school aged-children, they are surrounded by kids who, bless their hearts, rarely cover their mouths when they sneeze or cough, don't wash their hands properly, and spend half the day with their fingers up their noses. Blech! Still not a major sickness has hit our home for two winters. Sure, my kids get runny noses, may come down with an intermittent cough or a short-lived fever here and there, but I can honestly say that there have been no true illnesses. Nothing that has stopped us from our daily lives.

Pretty miraculous, no? Most people would probably say that we just have incredible luck or really great genes. I will tell you that neither is true.

So how do we stay healthy when everyone else is succumbing to illness?

There are a few really important things that we do everyday to help safeguard ourselves.

1) We eat clean and healthy- It still amazes me that people fail to realize the importance of the food choices they make everyday. The food you eat is literally your body's fuel. If you fuel your car with low-grade oil or gasoline, you would not expect it to function optimally. Yet, so many Americans eat a diet entirely comprised of processed, nutrient-devoid foods and do not understand how their diet could possibly be making them sick. My family and I spend more on food than most people. We get our meat and produce delivered from local farms and buy only minimally processed, organic, and natural foods from the supermarket. However, the extra money we spend on our food budget is offset by the copays that we do not pay at the doctor's office or on prescriptions. Our food is our medicine. And I know that one of the reasons why we can stay healthy during the sick season is because of the nutrient-dense foods that we eat.

2) We minimize our sugar intake- This sort of goes hand in hand with the last point, but it bears further explanation. Did you know that sugar actually weakens the immune system? Research has clearly proven that within minutes of ingestion, sugar depresses your immune system function. In other words, the first thing you should be doing if you want to avoid the flu is to reduce your sugar intake. As a rule of thumb in our house, we aim to not consume more than 5 grams of sugar per serving (this is equivalent to one teaspoon). We do not drink juice, soda, or sweetened beverages at all. That said, we do consume fruit and for the most part we allow the kids to eat fruit as freely as they want (as long as they are combining it with good protein and healthy fats). The natural sugar in fruit is offset by the fiber; fruit still contains sugar, of course, but the fiber slows its digestion. This is not the case with a glass of juice. Some juice contains up to 55 grams of sugar per serving (that is as much as a soda!). If your kid is drinking 3-4 juiceboxes a day, the sugar can really add up. One of the simplest ways you can avoid getting sick and strengthen your immune system this season, is to cut back on the sugar.


Want a healthy immune system? Cut the sugar.

3) We get plenty of rest- This should go without saying, right? If your body is not well-rested, you cannot possibly expect it to ward off germs and viruses effectively. During the week, I am in bed between 9 and 10 every night. I aim to get seven to eight good hours of sleep a night. (Note: I have a newborn now, so I am definitely not getting seven to eight hours of uninterrupted sleep today. We do cosleep, though, which maximizes the amount of shut-eye I can get.) As an aside, to ensure a good night's sleep, be sure to turn off all electronic devices around you. Power down cell phones, laptops, or move them outside of ten feet from your bed. All electronic devices emit electromagnetic waves that can disrupt sleep.

Here's a pic of me and my newest little guy. Sleep is hard to come by these days, but I still aim for 7-8 hours.

4) We minimize our exposure to toxins- I think most of us today recognize that toxins are ubiquitous. They are in our air supply, in our food supply, in our water supply. There really is no way to avoid them entirely. However, we should be making a conscious effort to minimize our exposure to toxins if we aim to stay healthy. For us, that means that we (almost exclusively) use products that are free of parabens, pesticides, chemicals, preservatives, and carcinogens. We eat organic, of course, and we avoid GMOs like the plague. But there's more to it than just eating organic. To keep our bodies as clean and healthy as possible, this rule of thumb applies to our beauty, skin care, and hair care products as well. Our motto is you should not be putting anything on your skin that you would not put in your mouth. We spend a little extra to ensure that we get the highest quality natural ingredients for our skin, hair, and body. As an aside, nothing makes me prouder than when I hear my husband extol this principle to someone: "You know that your skin is your largest organ. It absorbs everything that you put on it!" Bravo, hubby! You have been listening:)

In addition, we clean our house with only natural products (I make most of our cleaning products with vinegar, oils, and all-natural soaps).  So many cleaning and household products are loaded with toxins that can easily overload our bodies and depress our immune systems. One other way that we minimize our bodies' exposure to toxins (and I know I will be getting some heat for this one) is that we go against popular recommendation and do NOT get the flu shot. Believe it or not, many experts believe that the flu shot is a very toxic, dangerous, and unnecessary vaccine. It is loaded with major toxins, carcinogens, allergens, and a live, attenuated virus. In my opinion (and the opinion of many, many health care experts), it is more harmful than helpful. If you are taking good care of your body, you should not need a flu shot.*

To learn more about the ingredients in the skin and hair care products you are using, visit this awesome database compiled by the Environmental Working Group.

Sadly, today toxins are everywhere, even in your skincare products. If you want to stay healthy this sick season, minimize your exposure to toxins.

5) We incorporate immune-boosting foods/agents/protocals- You should always be aiming to incorporate nutrient-dense foods into your diet. However, if you don't eat kale or kefir on a daily basis, then be sure to add these super foods in at the first notice of an immune suppression. I was at a health conference once when an expert was delivering a presentation on natural immune boosters. She said that whenever she feels under the weather, she sautees up a big chunk of kale with coconut oil and loads of garlic. Then she eats a giant bowl of it. She says it works every time.  Bizarre as this advice may sound, it makes sense to me. The kale is an antioxidant powerhouse (it strengthens bones and fights cancer and inflammation), the coconut oil is loaded with healthy fats and lauric acid (an amazing antiviral and antibacterial compound), and the garlic has natural antimicrobial, antibacterial, antiparasitic, and antiviral properties (thanks to the allicin it contains). This simple recipe boasts a wide array of natural healing and immune-boosting properties. I'll say it again: your food should be your medicine.

The following is a list of other immune boosters that we incorporate into our routine when we are under the weather:

-vitamin D3 (Remember that we do not get adequate D3 in the winter because of our lack of sun exposure. Ask your doctor to check your D3 levels in order to supplement correctly. Optimal levels of vitamin D3 should be above 50-60).

-vitamin C

-fish oil (contains fatty acids that fight inflammation)

-zinc (I give my kids zinc lozenges to suck on when they are under the weather. Be forewarned, though, that zinc is hard on the stomach, so do not take it before meals or without food).

-colloidal silver (an all-natural antibacterial, antimicrobial, and antiviral, safe enough for newborns).

-oil of oregano

-bone broth

-fermented foods, like kefir, sauerkraut, Greek yogurt, kimchi, and kombucha (Fermented foods are rich in probiotics, or good bacteria, that keep your gut healthy and help fight off the bad bugs).

-probiotic supplements (for the same reason listed above)

-super green foods (kale, spinach, broccoli, brussel sprouts, swiss chard, kelp, spirulina, wheatgrass, chlorella, etc)**

-chiropractic (here's good info on how chiropractic boosts immunity).

-exercise (Even just walking helps to boost immunity by increasing your oxygen intake and cleansing the body of toxins)

-sunshine/fresh air

Go ahead- bundle those kids up and get them outside (even in the winter!)

If you have any good, tried and true secrets to staying well during the sick season, please pass them along.

 I'd love to hear from you! 

Be well, GFJG

*Of course, as always, please seek the advice of a medical professional. I am not a doctor, and am not qualified to be making recommendations on the flu shot; rather, I am just sharing my personal opinion, based on my research and experiences.

**I know it's very difficult to get kids to eat these sorts of greens most of the time, so I would suggest trying to blend them up into smoothies. If you use berries in your smoothies, you should be able to disguise the "green" enough that your kids won't turn their noses up at it. I find that kale, spinach,and broccoli are pretty mild in taste and can be covered up well.  Also, kelp, spirulina, wheatgrass, and chlorella can be bought in powder form in most health food stores, and many blends are sweetened with stevia so the taste is not so offensive to the little ones.



A Reflection on Healing

Tips for Grocery Shopping for Optimal Health and Wellness

Hello, readers!  I again apologize for my ridiculous lapse in posting, but the last few months have been crazy and hectic.  Some of you may remember that I took a job in October teaching eighth grade.  Working full-time coupled with raising two young children kind of put a damper of my blogging time unfortunately.  Well, the teaching job expired two weeks ago, and as much as I miss my students and being in the classroom, it is nice to be home with my kids, to be delving back into my nutrition studies, and to have time to write again.  Expect to hear more from me in the next few months.

This morning I had the awesome opportunity to present a segment at a local nutrition workshop.  The workshop was sponsored by the company that I work for part-time.  Basically, we have started a national movement called the RVLution, that is seeking to empower people to take their health into their own hands by learning the tenets of proper nutrition (how it fuels and heals our bodies) and combining that with an exercise component.  At the helm of the RVLution movement is NY Times best-selling author, CNN health correspondent, and founder of Venice Nutrition, Mark McDonald.  McDonald created the blueprints for this movement, and following that protocal, we are now hosting nutrition workshops and group exercise sessions weekly, and hoping to get the community to together take a stand against obesity, heart disease, cancer, diabetes, and the host of illnesses that are debilitating our nation.  I am so proud to be a part of this movement, as it is right up my alley as you can imagine.  The opportunity came at the perfect time for me as I was finishing up my time in the classroom.  You know what they say: one door closes, and another one opens.

I wanted to post the information that I delivered today to the group because, of course, this blog is not just about gluten-free living, but about living for optimal health and wellness.  Today, along with sharing my personal health story, I tackled the dos and don'ts of grocery store shopping.  Enjoy!

Tips for Grocery Shopping for Optimal Health and Nutrition

“The wise man should consider that health is the greatest of human blessings.  Let food by thy medicine”- Hippocrates

“Don’t dig your grave with your own knife and fork.”- English Proverb

            Whether you are at the beginning stages of your journey to better health or you are just seeking to improve the nutrition of your family, it is of the utmost importance that you understand one very simple, yet profound concept: the food we eat fuels our bodies.  The food we put in our mouths everyday literally sends signals to our bodies that either promote or extinguish inflammation, and therefore, either encourage or minimize our chances of disease.

            As you either begin or continue on your journey to better health, you must be informed about the tenets of proper nutrition and prepared with strategies to tackle the supermarket.  The following are five useful and practical tips for grocery shopping for optimal health and nutrition.

1)    Shop the perimeter- practice the 80/20 rule!  In order to give your body the right food that it needs to function optimally, you should be aiming to consume mostly whole and unprocessed foods.  As a rule of thumb, the whole foods (fruits, veggies, meat, fish, eggs, nuts, dairy) are located along the perimeter of the store.  You should aim to buy 80% of your groceries from these areas of the store.  Minimize your purchases in the inner aisles, as these are the places where the processed (disease-producing) food lies.

2)    Shop the rainbow- The next time you are in the checkout line waiting to be helped, quickly survey the contents of your grocery cart.   Is your cart colorful?  Do you see lots of bright greens, reds, purples, blues, and yellows in the form of fresh fruit and vegetables?  You should.  These foods are life-giving and sustaining, and they are chock full of wonderful phytonutrients called antioxidants, which fight oxidation and inflammation.

3)    Read labels- You don’t need to have a degree in nutrition to become an expert at food label deciphering.  Do not concern yourself with memorizing calories or fat grams or macronutrient amounts.  (As an aside, most knowledgeable nutritionists now understand that the calories in vs. calories out approach to weight loss and management is misguided and antiquated.  Contrary to what some very popular weight loss programs tout as truth, you do not need to count calories or give point values to your food intake.)  Here are two important questions to ask about any food label:  1) How many ingredients does the food have? 2) Can you pronounce all the ingredients?  As a rule of thumb, the fewer ingredients the food has, the better.  Remember, you want to consume food in as close to its natural state as possible.  In fact, the food you should be aiming to buy should have only one ingredient and/or should not require any label at all (here is an apple: no ingredient label required!).  Bottom line: if you can’t pronounce more than one or two ingredients on the label, put it back on the shelf!

4)    Buy organic whenever possible!  Yes, I know, I know.  Organic food is definitely more expensive than traditionally grown and processed foods.  But again, if there’s anything that we hope you’ve learned from our nutrition workshops, it’s that you will either pay a premium for good nutrition that you put in your body now, or you will pay a premium to the doctor and the pharmacies later! For a cheaper alternative to fresh, organic produce, you can opt for frozen organic fruits and veggies.  You should also aim to buy organic produce that is in season as it is always more affordable.  For a list of the most important foods to buy organic, see the "Dirty Dozen" list.

5)    Do not go grocery shopping when you are hungry!  This one is important!  I know even as a seasoned nutrition expert, if I go shopping when I am famished, I am much more likely to fall into the temptation of buying junk.  Pack a cheese stick, some almonds, or a piece of fruit in your bag at all times to avoid the mistake of going grocery shopping on an empty stomach.  Remember, food product manufacturers and marketers are experts at making their “junk” food appealing to you with bright labels and fancy packaging.  Don’t fall into the trap!