Buy the boxes. Pack the boxes. Load the boxes. Roll out… College here we come!

For many people leaving for college is a very emotional experience; you miss your friends, your family, your home (especially home cooking!). But, some take it a lot harder than others. If there is one mistake both kids and parents can make when finally fleeing the coop for college, it is dwelling on it.

Here is my advice:

Kids: It is ok to be sad when you say goodbye and for a day and a few nights after. But the time has to come when you have to make friends. Believe it or not, there is about a two week window from the minute you arrive at school to make your first and maybe future friends. You MUST take advantage of those first two weeks when you are feeling lonely as well as others too, to meet your peers. As hard as it may be, you have to muster up the courage to walk around your floor and knock on everyone’s door and introduce yourself. You may feel unsure and out of place at first, but in reality you are doing what everyone else was too afraid to do themselves. Once you make some friends and joke about how much you miss Mom’s cooking or your queen-size bed at home, you will be like instant family and maybe even hang out that weekend. At the very least, you will know who to say hi to when you are walking down the stairs.

Parents: Do not call if you have not heard from your child in between classes… it means he/she is spreading their wings! This is the time when you have to let them live and experience life for themselves, and make their own (forgivable) mistakes. If you have raised them well, they will not do anything to disappoint you, they will only make you prouder. It is ok to check up on them or even insist on a text in the morning and a goodnight call but do not suffocate them with your intrusion or they may disappoint just to escape.

Both: if all goes according to my advice and plan, college will not be the worst thing for you or your child… it will be the best and will actually benefit your relationship and mutual understanding.

Health awareness is on the rise. Obesity is on the rise. Kids and teens need more fitness related activities. Physical education programs in schools are on the decline. Today’s children are more world-savvy and environmentally aware than earlier generations. Children today are less physically active than previous generations. Today’s kids are technology addicts. Children and teens are at higher risk for heart disease, diabetes and other health-related illness. These statements, some seemingly contradictory, are all generalizations; they are also all true. So, how do we, as parents, raise health-conscious, healthy children?

Health awareness is more than just telling our kids they need to “get out more” or “eat better”. Parents need to illustrate what that means. You have heard it said, the best leaders lead by example. The same is true for parenting. Setting an example for your kids will help them see the importance of the rules you set – and follow. In the kitchen, get kids involved in creating nutritionally balanced meals using healthy ingredients. Encourage them to experiment with new foods. Go for a leisurely walk, jog, or bike ride after dinner. A jaunt around the neighborhood is not only heart-healthy, it allows time for family conversation and bonding.

Some of the best ways to communicate with and educate our youth is by utilizing the technologies they have become attached to. Email your teen a link to a website about an upcoming charity walk, run, or bike marathon. Send a text with an invitation to go bowling, swimming, hiking or whatever physical activity you both enjoy doing. If your kids like video gaming, join in by challenging them to active games like Wii Play or Wii Sports. Whatever you choose to do, and however you choose to communicate, getting actively involved with your children’s health early will help them to lead healthier, happier lives later on.

Anxiety is a disease. It is something that overcomes you and changes who you are. Anxiety has symptoms and treatments and of course, risks. There are all different kinds of anxiety such as general anxiety, test anxiety… the list goes on. However, for your day-to-day anxiety, there are a few simple tips that could help you begin to overcome it.

1. Work it off. Hit the gym each day (at least 5 out of 7 days a week) and get rid of the extra adrenalin that is inflaming your anxiety. Work out so hard that you are too exhausted to be anxious when you are done!

2. While at the gym (finances permitting) hire a personal trainer. Learn about the best cardio exercises that will make you sweat all of your anxiety away the fastest and keep you heart pumping fast and your mind on your breathing pattern. Also, ask your trainer about less strenuous exercises such as yoga and/or breathing and stretching exercises to release excess tension in trouble areas such as temples, lower back, shoulder blades and neck.*Tip: practice these breathing exercises before you go to sleep at night as well, to lower your heart rate and relax and clear your mind.

3. To really clear your head, entertain yourself with a television show. Reality shows are a great choice because most of the time they provide comic relief because of how unrealistic they really are. Or, simply find a favorite show and budget that into your busy schedule as YOU time. Make sure to find time for YOU at least once a day in addition to time before bed to clear your mind of anxious thoughts.

4. Get plenty of rest… so you do not have to worry about that too! Resting is actually the most relaxing thing you can do for yourself. If you have trouble sleeping because of outside distractions (like a college dorm for example) sleep with an iPod listening to nature sounds like the ocean, or classical music. An eye mask is a wise idea as well to keep your eyes from being temped from opening and checking your surroundings and becoming more anxious.

5. Always know what you are going to do the next day. If you know you have things to do the following day, have a detailed plan the night before and remember to set your alarm! Be as prepared as possible the night before a big day so you have less anxiety/stress in the morning. For example, each morning before school I would have my K-cup already in my Keurig and mug, sugar, and spoon ready to go. If I was feeling ambitious, I even put out the cereal box.

6. Be prepared for everything and be confident and know that you are ready. The more ready you feel, the more ready and less anxious you already are.

The aforementioned tips are just mere suggestions on how you can begin your journey on your road to an anxious free life. Remember, like everything else, baby steps are expected and required and it takes time. In order to feel any relief of anxiety, however, you must be willing to part with it and accept a life without anxiety.

Garlic is powerful stuff, and I don’t just mean the smell. Years of research have indicated that garlic can be beneficial to your health in many ways. Even before the twentieth century, garlic was used as an antibacterial remedy. Famed scientist, Louis Pasteur, known best for his discovery of the antibiotic penicillin, discovered that bacterial cells doused in garlic did not survive. British field doctors also used garlic to treat wounded soldiers during WWII.

Additionally, garlic has been credited with both antiviral and antifungal properties. Garlic was used by Albert Schweitzer – noted physician, musician, philosopher and Nobel Peace Prize winner – to treat cholera and typhus. Informal studies have shown garlic to be an effective antifungal when treating recurring yeast infections and other fungus-related ailments such as candida albicans. Interestingly, while pharmaceutical antibiotics have been known to promote candida growth in the intestines, it appears that fresh garlic does not.

Consumption of garlic also increases levels of HDL (good cholesterol) and reduces blood pressure, making it effective in the fight against heart disease. By improving blood circulation and increasing blood vessel elasticity, garlic can also help those with circulatory problems. This can reduce the risk of stroke, but this blood-thinning quality of garlic also slows down clotting time and increases bleeding in open wounds.

Fresh garlic and garlic powder have also been clinically proven to have anti-inflammatory properties. Reduction of swelling and many of the other medicinal attributes of garlic are most likely related to the sulphur compounds in the plant. Sulphur-containing phytochemicals in garlic, such as allicin, ajoene and diallyl sulphate are what give the plant its healing abilities. They are also responsible for the smell. Therefore, it is probable that some of the odorless garlic supplements available may not be as effective as fresh garlic for medicinal use.

This article is the last in a series focusing on the different vitamins. The other vitamins that have already been covered are vitamin A, the B vitamins, vitamin C, and vitamin D.

What is vitamin E and what does it do for us? Vitamin E has long been known as the vitamin that helps skin heal when applied topically. There are those who buy bottles of liquid vitamin E to apply it to old scars in hopes that they will soon disappear through the magic of the vitamin. Despite many success anecdotes, research has shown that vitamin E as a topical healer of scars seems to be nothing more than a myth. However, the use of vitamin E as a healer is not completely fabricated. Vitamin E is actually the name for a group of fat-soluble compounds with antioxidant activities. It is likely that having an adequate intake of vitamin E (orally) helps the body mend itself in its most efficient manner. Vitamin E is also known to promote health and prevent coronary heart disease, cancer, eye disorders, and cognitive declines. However, this vitamin has not undergone much extensive or consistent research. New and old “benefits” of vitamin E continue to be questioned.

What happens if we do not take in enough vitamin E? Obvious symptoms of vitamin E deficiency are rare. It is possible for a normal person to not take in enough vitamin E, but still appear healthy. It is only when a low intake is paired with a rare disorder, such as abetalipoproteinemia, when a lack of vitamin can result in muscle weakness or retinal degeneration.

How much vitamin E should we take in? Can we take in too much? 22 IU is the recommended intake for adults. There is currently no evidence that one can take in too much vitamin E through consumption of natural foods.

How can we get more vitamin E? There are certainly vitamin E supplements available at pharmacies and sometimes even in grocery stores. Vitamin E is found naturally in almonds, wheat germ oil, sunflower seeds, peanuts, spinach, kiwis, mangoes, and tomatoes, among other foods.

Want white teeth and healthy gums? Want to considerably lower your cholesterol? Want to an easy way to increase the fiber in your diet? Want to lower your risk for osteoporosis and certain cancers? Want help with managing your diabetes? Yeah… there’s an APPLE for that!!

If you have ever wondered just why an apple a day is said to keep the doctor away, you may be interested to learn that eating apples provides many healthful benefits, from dentition and digestion to diabetes management and more.

Apples contain pectin which acts as a natural tooth whitener, and biting and chewing the crunchy fruit helps maintain strong teeth and gums. Pectin, a soluble fiber, and the large number of antioxidants found in apples can also work to significantly reduce LDL cholesterol levels. Low-density lipoproteins are what are commonly referred to as “bad” cholesterol. Pectin’s main component, galacturonic acid, may assist in the management of diabetes by helping to naturally reduce the body’s need for insulin.

Digestion is improved by the consumption of apples; one large apple contains more than thirty percent of minimum recommended daily fiber, assisting in the treatment and prevention of constipation. Diarrhea may be treated with apples, as well, since they are known to possess antiviral qualities. Apples also contain the mineral boron, and a flavanoid known as phloridzin, both of which have been shown to help improve bone strength and density, and reduce the risk of osteoporosis.

Studies underway also appear to indicate that some extracts from the skin of an apple can help to lower the risk of developing certain types of cancers, including lung, liver, colon and breast cancer. The presence of the flavanoids naringin and quercetin may contribute greatly to the reduction in risk. Quercetin may also offer protection from brain cell damage by free radicals that may lead to Alzheimer’s.

If you are confused about the benefits of, hazards of, or even the need for colon cleansing, you are not alone. The debate about whether or not colon cleansing or colon therapy is good for you has never really been resolved. Colon cleansing is most often achieved these days with the aid of herbal supplements designed to speed up the digestive process and promote bowel elimination.

Critics object to the idea of colonic cleansers because they maintain that the body performs this function without assistance, and attempting to flush the intestines artificially can lead to increased risk of dehydration. Proponents insist that the process of colon cleansing removes harmful toxins from the body and assists in the growth of “good” bacteria in your colon. So who is right?

Some evidence shows that there may be benefits to cleansing your colon. These include the removal of harmful toxins from your intestines, boosting your immune system, enhancing memory function, sharpening mental focus, and increasing metabolic activity. Opponents of the theory insist that the same benefits can be garnered by simply eating more fiber, drinking more water, and getting more exercise.

Colon cleansing may also be beneficial to those experiencing a plateau during weight loss. If you have been losing weight on a healthy diet and exercise plan, and suddenly the numbers on the scale quit moving, a colon cleanse may be helpful in jumpstarting that weight loss process. Many dieters have reported success with the use of colonic cleansers in this way.

If you do plan to try a colon cleansing method, however, take care in choosing a quality product and make yourself aware of the ingredients. While colon cleanse products do not contain pharmaceuticals, some herbal supplements in improper proportions can cause harmful side effects. Also remember to remain well-hydrated throughout the entire cleansing process.

Summer has almost swept away but there is still time before school rolls around to practice a new morning routine. Word of caution: at first you may be discouraged when you feel more exhausted than usual, but soon it will pay off and your body will be performing and looking better than ever with these few simple steps!

1. Go to bed by 11PM each night.
2. Go to the gym each morning (at least 5 days a week!) For example, I arrive at my gym by 7:30 AM and have to be at work by 8:45. My workplace is down the street so it is extremely convenient! I wake up at 6:50AM to allow myself plenty of time to eat my Pria bar for protein and energy, drink some water, pack my things for work (like my fruit, yogurt, and granola for lunch) as well as prepare my coffee.
3. When the alarm goes off, it is painful some days but when I feel the urge to sleep in, I remind myself of the busy day ahead and that if I do not make the effort to be fit now, I will be to tired or busy later.

The Morning Workout:

1. Once I arrive at the gym, I begin by doing a quick stretch in the locker room. Then, I jump right on the elliptical and watch the morning news. I complete 2 miles and burn nearly 300 calories.
2. Next, I do 3 sets of 15 crunches while holding a 10 pound exercise ball above my head.
3. Then, I move on to arm exercises which include using a machine that I do curls and pull downs; 3 sets of 15.
4. Finally, I finish off with my legs. I use the “active-rest” strategy and do 15 leg curls then 15 leg extensions. Again, I do 3 sets of 15 using low weight and high repetitions.
5. If I have some extra time and energy, I do a cool down mile on the treadmill as well.

Heading to work after a great workout not only wakes you up more than extra shots of espresso in your coffee, but makes you feel good not only on the inside but on the outside as well. Once you establish a routine; which really only takes a couple of days; you will begin to have a fuller, more relaxed and believe it or not, alert day. I hope this new routine works for you like it worked for me! Best of luck.

Functional movement, do you have it?  The Functional Movement Screen (FMS) is based off the idea of our body being properly aligned and maintained so that our normal range of movement is not restricted in any way.  How your body is aligned is an important part of your life that many are not aware of, so you may want to take more time to learn about FMS other than just this article. The FMS theory and exercises have been researched refined for 15 years by Gary Cook, MSPT, OCS, CSCS and Lee Burton, PhD, ATC, CSCS.  Gary is a practicing physical therapist and has spent his whole career refining functional movement.

The screen itself is a series of movement tests that document movements key to normal human functioning.  The FMS records asymmetries and functional limitations of the body through a series of ten tests and then based on the score, corrective exercises are assigned to the areas of the body that need to be repositioned and/or strengthened.  The score is done by exercise professional who has been certified in the screen.

To become certified one must attend a two-day seminar and then complete some one-on-one hours with an instructor followed by completing an online exam.  The examiner uses the score to track one’s progress as they move along with the corrective exercises.  The score is given out as a 0, 1,2 or 3.  A score of 3 means the movement was completed with no pain and no restriction.  A 2 as a score means the movement was almost completed but there was a restriction.  A score of 1 means that the movement could not be completed fully due to restriction and pain.  A 0 as a score indicates pain that totally restricts the movement.  To be cleared as totally functional a score of 15 is needed.

The great part about the exercises is they are easy to understand and keep up with on your own.  This allows for anybody to go through the FMS.  So whether you are an athlete, a parent, a grandparent or someone who works forty plus hours a week the FMS is an option for you.  It takes fifteen minutes to get screened so check for an instructor near you at www.functionalmovement.com.

There has been a lot of talk recently about the digestive benefits of probiotics. These are living microorganisms which offer a health benefit to their host, including lowering of cholesterol and blood pressure, reducing inflammation, managing lactose intolerance, and boosting immunity. Certain fermented foods – like pickles, miso soup, yogurt, soy sauce, or sauerkraut – contain types of bacteria that aid in healthy digestion. These beneficial bacterial strains include bifidobacterium and lactobacillis, two of the most common probiotics. The way they work is by adding “good” bacteria to your intestinal tract and overcoming the bacterial imbalance called dysbiosis, in which factors such as stress or poor nutrition can result in an overabundance of “bad” bacteria. These bad bacteria have been associated with such illnesses as rheumatoid arthritis and irritable bowel syndrome. Probiotics replace missing good bacteria in your system, leading to better digestion and overall health. Other (as yet unsubstantiated) claims made as to the benefits of consuming probiotics include promoting healthy skin, reducing severity of asthma and allergies, and reduction of mental illness.

What we don’t hear about so often is the need to consume prebiotics in conjunction with probiotics. Probiotics alone can not offer optimal benefit because they can pass through the digestive tract quickly if they don’t have prebiotics to latch onto there. It is the job of prebiotics to keep the good bacteria healthy. Prebiotics are not digested, so they serve as food to the probiotic bacteria, helping them to grow and thrive in your system. The primary source of prebiotics is oligosaccharides, which are nondigestible carbohydrate fibers that stay in your system and stimulate growth of the good bacteria. Natural oligosaccharides come from foods like honey, garlic, asparagus, wheat bran, chicory root, and soy beans, or they can be consumed as a vitamin-like supplement.