My daughter, Pearl, had a rough night.  Actually it has been a rough couple of weeks. I remember when my older daughter went through this – the realization that she and her friends may have different morals, values and views. And wow, it is a tough emotion to process. They are transforming into their own being and becoming aware of it. I definitely handled this lovely conversation Pearl better than with Merrin…when I clicked into what was going on in her little head.

I told her to be true to herself - believe in her thoughts and know that they are perfect for her. I also mentioned that listening and being respectful to others views are a fantastic way to grow and learn more.

I can’t believe how fast my kids are growing up….

Be well,

Some humans call me “chickpeas”, which is a cute name but my formal name is “garbanzo bean.” I know this maybe hard to believe but I am over 10,000 years old and spent my early years in the Middle East.  I bet you don’t know anyone that old! I was a food for the ancient Egyptians, Greeks and Romans and today I am grown worldwide (I am tasty!).

Growing me  may have some challenges (weather and such) but no worries with pesticides as the bugs do not like the malic acid in me. So you can say I am all natural and ORGANICALLY GROWN!

Check out this groovy video on my harvesting!

I am not too tasty dry so be sure to cook me before using me in  yummy soups, curries and salads. The most well known way to taste me is as hummus, dipping carrots and crackers into my smooth, nutty delicious flavour. I am packed with fibre (you all know what that is good for!), protein, folate and magnesium. I am super healthy for human’s heart!

Another trivia about me is that I come in many colours! Not just boring beige but black, green and red! And I grow in a pod (love my siblings!).

One of my favourite preparations…

Chickpea, Pine Nut and Red Pepper Salad

•    1/3 cup of pine nuts
•    2 can s of chickpeas (but be sure to rinse and drain me!)
•    ½ roasted red peppers
•    3 scallions
•    ¼ cup of simple everyday dressing ( see this great dressing right below but only use 1/4 for this recipe!)
o    ¼ cup of balsamic vinegar
o    ¼ cup olive oil
o    ¼ cup canola oil
o    2 tbsp of good mustard
o    1tbsp (yum) of maple syrup
o    2tsp of dried basil

You may want to toast the pine nuts but if not, no worries. Simply combine and lightly toss all ingredients into a bowl.  That’s it! And a great picnic food!

Be well,

Last Spring, my younger daughter had head lice. Very new to me! Never had it as a child or even known anyone to have it! I soon realized that not only was it a horrible process to get rid of but there was a whole new reality to it that stunned me!

The situation with the school and some other parents was really unpleasant. I was incredibly surprised with how my kids were treated - such a stigmatism! But really…who cares who has it let’s just help it not spread!

In the end, it was a fantastic awareness for both the school and I.  I felt the school needed a better protocol (and I believe they realized it as well - after 10 plus more students became …ewww……. infested), which ended up happening.

So, now as a mother who has now been through head lice, I feel the need to pass on some helpful information that may help prevent infestation.

No one wants to go through this so if you hear of someone having it, try this as a preventative measure:

1.    Be on the lookout for head itching (not always present though)
2.    Wash hair with a tea tree oil shampoo or a neem shampoo you can buy at the store
3.    Look and comb through your child’s hair a little slower.  The eggs are really hard to see.  The eggs look like white/opaque sacs on the hair shaft close to the scalp).
4.    If you see eggs, it may be a good idea to use an oil to help get the eggs out and using tweezers really helps.
5.    If there is an outbreak at your child’s school it maybe a good plan to have your child where bandannas in his/her hair

Be well,

www.drheathernd.com

I first laid eyes on a kiwi when I was an early teen and I was amazed at its inner beauty!  And then when I tasted it…WOW YUM!

We all think kiwis originate in New Zealand (yes they are called Kiwis) but they actually were originated in China during the 14th century and it was first referred to as a Gooseberry! When the kiwi arrived in New Zealand the name was changed as they thought, the fruit resembled their fuzzy national bird - the kiwi!

The kiwi is full of vitamin c and e ( great for the immune system) and it a fun delicious snack for kids.  I put it in my older daughters lunch and she will just bite it open and break it apart and eat it!

This Kiwi Info. website is full of information about it’s history, nutritional value and even has some recipes.  I was surprised that it was not brought to America until the late 1950s and the first crop was in California and not until 1970!

Be well,

I stumbled upon this quote…

“The act of putting into your mouth what the earth has grown is perhaps your most direct interaction with the earth”

F.M. Lappe

Maybe a veggie and fruit supper tonight?

Be well,

www.drheathernd.com

It is effortless and unconscious process but is an essential need. And a lot of the time, we overlook the importance of breathing despite the fact we are all doing it all the time.

When we are in a uncomfortable situation and are shallow breathing we add more stress on the body (including the mind) and decrease our own immunity.  Not too good.

I encourage my children to use more of their lung space and focus on their breath. They always feel better and more importantly they realize they feel better. ( and then they will tell me to BREATH when they sense me getting uptight - which rarely happens - haha!) They are also encouraged  at their school when having a difficult time with a subject or even a classmate. The teachers say it really helps.

Dr.Weil has a health tip on, The Art and Science of Breathing. It is a wonderful exercise of optimal breathing.

Be well,

www.drheathernd.com

A few months ago I started hanging my clothes outside. It was a test…..as my electric bill was still much too high despite our installation of a solar water heater.

At first I thought I would be adding to my overflowing “to do” list, but I found the time I spent outside, in the sun, was a perfect time to relax and think about all that I am grateful for.  I am more in tune with weather and just being present.

Then came the electric bill. ONE HUNDRED DOLLARS lower! And I was still using the dryer on rainy days.

I am now fully addicted and committed.

With the summer months approaching I suggest to everyone to get that line up! Have the kids help (although they are much better at taking the clothes off than hanging!).

Be well,

www.drheathernd.com

I love cookies. They are with out a doubt my favourite treat. Sometimes I will just crave one and then go straight to the kitchen and start baking up a batch; a big production with a worthy reward. But then I came across a recipe format he cookbook, Feeding the Whole Family, for a chocolate chip cookie recipe that was simple and fast yet nutritious and yummy. I made a minor change to make it a quicker bake and then passed it on to friends and patients. People loved the cookie and many people turned it into a breakfast cookie. Instead of the chocolate chips, you can add walnuts and apples or coconut with almonds. The key is to be creative with the base recipe and then add a smoothie. Voila! A very nutritious breakfast.

Yummy Granola Cookies

1 ½ cup of any type of granola

1 cup of spelt (or any type of flour)

½ cup of maple syrup

1/3 cup of softened butter

1 tsp of vanilla

• optional: 1/3 cup of a type of nut, chocolate chips, apples, pears, cranberries, raisins, coconut or even seeds

1. Preheat oven to 350F
2. Combine granola and flour in a bowl
3. In another bowl mix together maple syrup, butter and vanilla
4. Add the wet ingredients to the dry and mix well. Stir in the optional treats.
5. The dough maybe a little sticky, but form as best you can on a lightly greased cookie sheet.
6. Bake for 15 minutes, but be sure to check because everyone’s stove is slightly different.

Enjoy!

Be well,

www.drheathernd.com

My daughter’s fifth grade teacher came across this research - about how stability balls help students improve their ability to pay attention, concentrate, take notes, and partake more in classroom discussions.

WOW!
Swapping a chair for a stabilty ball ( or exercise ball) could provide all that and maybe more.

I really like this teacher. She takes new ideas and if it seems like a great thing she goes for it. Now almost all the kids in Merrin’s class are sitting on these balls, focusing more and fidgeting less.

I did a little more reading online about this idea and I found out it costs a lot less money to have a stability ball versus a chair and it is a perfect cure for improving posture. Hey, I think I may switch out my office chair for one!

Be well,

www.drheathernd.com

I went to school with these fantastic doctors and I am more than happy to have them as friends (actually honoured!). If you live in the Portland area, and you would like to go to a naturopathic physician and acupuncturist (they both are), make an appointment to see one of them.

A few years ago they began doing podcasts. They range from specific health to general issues to their recent one on Medical Outrages. The later is what I really enjoy listening to them talk about. It opens my mind to the struggles and corruption of the medical and pharmaceutical businesses. Their information is not supposed to anger or upset people but to allow people to be more aware and more proactive in their own health.

I suggest that you sign up for their podcasts and sit down for a few minutes with a mug of tea and listen to what they have to say. It’s good.

Be well,

www.drheathernd.com

A friend sent me this article about media and our kids. It is truly amazing what technology has presented to us in the last 20 years. Funny, but 25 years ago parents were worried about too much TV (and really there wasn’t much on!) and now as parents we have cell phones, computers with facebook, utube, twitter and my space, video games and so much more.

I am pretty lucky not to my kids so exposed to the technology world as we live in Hawaii and things move and arrive much slower here. I try to embrace what technology is and I think it is a good idea to introduce the positive side of it.

We love creating movies and then editing them on imovie and one of my daughter’s is crazy for singing with her ipod and writing songs.

Be well and creative!

www.drheathernd.com

We just returned from a short trip to the mainland and I realized it would be a good idea to share some of my thoughts on keeping healthy before and during a trip.

When we travel, I always bring some Children’s Glycerite or NF’s Echinacea/strawberry chewable tablet and the Probiotic Pearls. Sometimes I will even have the kids take one dropperful of the glycerite or one chewable a day just to keep them strong.

I also pack a few homeopathics like arnica (for bruises and bumps), belladonna (for a fever), and ipecac (for throwing up). And of course some Wise Woman Herbal all purpose salve.

I figure if I am missing anything thing I can go to the local drug store.

These can all be purchased through Emerson Ecologics in my Shopping Supplements page. The access code for Emerson is 96743.

Be well,

www.drheathernd.com

I recently bumped into an old neighbour at the market and she had a big bag of apples in her basket. I asked her what all the apples were for.  She said she eats one every morning and one every night.  “It keeps me healthy,” she said.

She mentioned that her youngest was out of the house…which was crazy for me to think because at age 61 she truly looks like she is in her mid 40s…so I guess the saying is correct…

an APPLE a day keeps the DOCTOR away!

Okay so off I went to get a bag a apples with hopeful thoughts that I will look and feel as great as she doing in the years to come!

Be well,

www.drheathernd.com

Hydrotherapy literally means “water therapy”.
Father Sebastian Kneipp, a 19th century monk, is said to be the father of hydrotherapy. He believed the healing properties of water optimize health by helping the body eliminate waste. There are many different types of hydrotherapy treatments but my favorite at-home is the application of hot and cold compresses. The body reacts profoundly. Hot water causes blood vessels to dilate or open and increases blood flow, allowing the body to remove waste from tissues. Cold application initially creates contraction or slight closure of the blood vessels, which pushes stagnant blood away, making room for renewal. Alternating hot and cold water improves elimination, decreases inflammation and stimulates circulation.

One time, maybe during a restless summer day, I took the kids to the grocery store, gave them a cart, and told them to choose 10 of their favourite things. I asked them to keep in mind that some healthy growing foods would be great to put in their cart. Off they excitedly went as I patiently waited for them.

I have to say that I was quite surprised with their choices. They chose cheese sticks, granola bars, almonds, juice, apples, carrots, watermelon, and then a few treats like doughnuts. It was a fun adventure and a great learning lesson for us all.

Be well,

www.drheathernd.com

The people of Greece used me to cure their toothaches. Sound crazy? Well maybe it is but they believed it worked….maybe you should try it! And the Romans surrounded our gardens with high walls as they prized us so dearly (and no wonder look how beautiful we are!). We finally made our way to North America in the 19th century after a quick stop in England.

Grow me properly with tender care and not much water and I will provide you with my tasty stalk for many years! Watch this video to learn more about cultivating my seeds!

Remember to only steam me for 4 to 7 minutes (I am horrible when overcooked). For the simple taste buds drizzle me with olive oil, a touch of black pepper and perhaps a few graded shavings of Parmesan cheese, but those who like the gourmet cook, I love to be baked in a tarte with leeks and gruyere cheese!

Enjoy my fully loaded nutritional pack of vitamins a and c, potassium and a good source of fibre!

Be Healthy!

I plan to start writing stories and tales of what I will call the SCRUMPTIOUSfoods! My plan is to weave geography, history and nutrition into short and lively stories about vegetables and fruits that will help us all entice our children into eating these foods and understanding why they are so important for health. But sometimes the creative juices may not be flowing so the bare fun facts will have to do!

I will add a recipe that will be easy and usually kid friendly. I will also try to keep in season but since we all live in different places it maybe hard. Just remember for greatest freshness, look for foods that are locally grown and are in season.

Here goes..I will start with the asparagus!

Be well,

www.drheathernd.com

I have had a few requests to blog about what I cook, however, I have mentioned in the past that I am not much of a cook and I am not! But this recipe my WHOLE family loves which makes my kitchen life much more pleasant! I found the recipe in a magazine but I have tweaked it a little.

4 wild salmon fillets
¾ to 1 stick of butter
crushed garlic clove
salt and pepper
2 squeezed limes
½ cup of chopped cilantro

In a pan I melt the butter and then add the garlic, salt and pepper, lime juice. Once it is all mixed, I place the salmon in and cook thoroughly. Once it is done, I place on plates and sprinkle with the cilantro (I usually serve asparagus and brown rice with it).

Easy, simple, yummy and good for you!

Be well,

www.drheathernd.com

When I go to the grocery store, I have a strategy. I shop the periphery first. The periphery of almost every grocery store is where you find the fresh produce, fish and meats, and the refrigerated items.

Once you start going up and down the aisles, you are amongst the world of processed foods. I do purchase some of these foods – like pasta and nuts and seeds, but my goal is to fill my cart with the freshest foods first. I have noticed that it makes for a faster shop too which I really appreciate!

Be well,

www.drheathernd.com

I do not live in fear of germs or bugs or invaders – whatever you would like to call these creatures – as I really believe that our body’s immune system is super strong! However, I do think it’s important to help our body, in every way possible, to be healthy. And knowing that many diseases are due to poor hygiene, hand washing is an easy and simple way to help out our immune system.

Just like taking the time to chew our food we need to take our time to wash our hands with soap. Most physicians will suggest about a 15 second scrub with soap and then drying our hands with a towel.

The Mayo clinic has written a great article on the importance of hand washing so please take the time to read it and pass it on!

Be well,

www.drheathernd.com

We have one almost every morning. I let the kids pick what fruits to put in but lately this has been our favourite combination - bananas, mangos and raspberries ( sometimes strawberries).

I also put in a few hidden health treasures! Nordic Natural cod liver oil, and I alternate between a soy based (IsoProtein) and whey and rice based (ProBalance) protein powder from Pure Encapsulations. Periodically I will add some Innate Probiotics and if I am a little concerned about someone getting sick I will add the Berry Well.

You can purchase these through Emerson in my shopping supplement. The access code is 96743. If you have not set up an account with Emerson they will ask you to do so.
Having this smoothie along with a yummy breakfast/granola cookie is a great way to start the day!

Be well,

www.drheathernd.com

This recipe is baked at least once a week in our house. I love it because it is a simple kitchen production, the kids love the taste and the dramatic soufflé presentation (it is quite an art masterpiece).

You can use a cast iron pan or a glass baking pan.

Wow I LOVE this article – 6 Food Mistakes Parents Make! Although not sure I like the title…..best to be a little more positive. Maybe something like, 6 Great Changes Parents can Make!

When I read the first part of the article it reminded me when a friend was telling me about their sick child. She said, “ all she will eat are M and Ms!” It baffled me that this intelligent friend of mine would feed her child candy during a sickness. I think this thought lead me on my crusade to positive healthy food choices.

Children, I believe, will not starve themselves. And a big part of parenting is being creative in the kitchen. I remember serving supper in ice cube trays to making crazy dips for the kid’s vegetables. And to this day, there are always vegetables on my kid’s lunch and supper plate. It is important for them to see it and realize it’s not going away. Eventually they will try and usually like it!

The other thing I enjoyed about this article was the importance of allowing kids to be more proactive in the kitchen. Once kids have some power, whether in the kitchen or wherever, they are more apt to eat and listen. Ask your kids what they want to eat, help them find a recipe and cook a meal together.

One last thing about the article. I totally agree with not having certain tempting foods in the house. Save those foods for picnics or parties. It really makes life easier.

Be well,

www.drheathernd.com

I thought this article was really interesting! And after I read it, I realized it made good sense. Nose blowing can be crazy loud and forceful!

Next time you feel the stuffiness come up and feel the urge to blow, do as the article suggest – one nostril at a time but instead of the decongestants do magic socks!

Be well,

www.drheathernd.com