3 Things That I Recommend to Every Pregnant Woman

I am pregnant with my third child, and there are few things that I wish I had known about the first time around that I thought I would share.

1. An exercise ball. My husband is a computer programmer which means that he spend a lot of time sitting at a desk. A co-worker recommended this for lower back pain. After trying it out he bought one for me too. Whenever I am sitting at a computer for more than 2 minutes I sit on this. It eases lower back and pelvic pain. Frankly it's a good idea for more than pregnant people, but especially for pregnant people. (And totally worth the $15-17)

2. A foam kitchen mat.  I have tile floors and standing in my kitchen for awhile really makes my legs ache. This isn't a cure-all, but it helps. And they're easy to clean too.

3. Stretchy maternity tank tops.  Why is that designers of many maternity shirts think that because I now have more cleavage than normal I want everyone to see it?  Besides covering up top, these tanks help cover that gap at the bottom, making my maternity and some of my regular clothes last a little longer.  I really don't get the maternity shirts that don't cover my belly. I figure other people want to see my stretch marks about as much as I do. I know that there are a few brands that specialize in maternity tank tops and belly bands. And the tanks run around $25 each. However, last week I went to Ross and found similar tank tops for $6 each. One size fits all. Now that's more like it. And I've tried the belly bands, they're not as magical as everyone told me they were.

Vitamin D during pregnancy could prevent RSV in infants

 This week a study was published online from the American Academy of Pediatrics that found that a deficiency of Vitamin D in cord blood is associated increased rate of RSV in infants. So it stands to reason that if an infant is not starting out Vitamin D deficient, they are decreasing their chances of catching RSV. The study suggested that if pregnant women increased their Vitamin D intake, it would decrease the rate of RSV by about 20%. That is AMAZING! And not only would it decrease the number of cases of RSV, it would decrease the severity, meaning fewer deaths, fewer tiny babies on CPAP and vents, and fewer infants being held down by nurses like me so they can have boogers sucked out through a tube in their noses. I may be jeopardizing my job security by proclaiming this information to the world, but I'm OK with that. But seriously RSV is a HUGE part of what I do and I would be glad to see fewer kids come down with it.
 The point is, if you are pregnant I recommend that you make sure that you are getting enough Vitamin D. Start today.  Not only does it reduce rates of RSV, your body needs it for cardiovascular health, a thriving immune system and strong bones. One may ask how much is enough Vitamin D and where do I get it?- The latest recommendations (as of November 2010)  for daily intake is the same for men and women under age 70, 600 international units, and 400 IU for children. Now there is debate that because of these new study findings, perhaps pregnant women should get more than that. It remains to be seen. The caveat with Vitamin D is that if you take too much it can lead to toxicity. (Vitamin D poisoning can lead to dehydration, vomiting, loss of appetite, constipation, muscle weakness, irritability, fatigue and kidney stones. Pregnant women have enough issues with those conditions without taking a vitamin supplement that would make them worse.) Vitamin D toxicity is actually pretty rare. It only happens when too much is taken over a period of time, usually months, and when an adult is taking 50,000 IU or more per day. Vitamin D from food has never resulted in an overdose.

  Of course you can get your Vitamin D from a prenatal vitamin or a Vit D supplement, but if you are looking for an answer that doesn't come in a pill form, here are a few good places:

• sunshine- not that the sun actually contains Vit D, but our skin has the power to turn ultraviolet light (UVB rays) into Vitamin D. (Aren't our bodies amazing?)
• fish- especially fatty varieties like catfish, salmon and tuna
• eggs
• fish liver oils- I suppose this proves that my grandma was right, or at least partly. Eating a tablespoon of cod liver oil a day can prevent illness. One tablespoon contains 1360 IU. That doesn't mean you can convince me to take it. It smells ghastly.
• mushrooms- I recently learned that a serving of button mushrooms contains 100% of the Vitamin D that you need for a day.
• In the United States milk is fortified with Vitamins A&D, because they help with the absorption of calcium. (Many people find it surprising that "Vitamin D milk" or whole milk has no more vitamins than skim or 2% milk. The only thing that it has more of is saturated fat.)
• Most cereals, butter and dairy products are also fortified with Vitamin D.

 Now I'm asking you to do me a favor. If know someone who is pregnant, share this information with them. Making sure that you're getting enough Vitamin D  while you're pregnant is a simple way to make a huge difference. If 20% fewer children in the United States came down with RSV each year, that's roughly a million children. And think how many families that would effect if there were that many children who weren't coming down with RSV. The thought makes me happy. So please, please, if you are reading this, spread the good news to your friends and family so they can keep their families happy and healthy.

Truths and Myths About Warts

 Once last summer I went with my family to the beach. We had a great time. This was a Tuesday. By Wednesday evening there was a tender spot on my foot. By Friday, it was becoming painful. It was kind of a slow day at work so my co-worker and I used our available resources to rule out a lot of things that it wasn't. My foot looked perfectly fine. I was beginning to think I had a acquired some exotic foot disease at the beach.  By Sunday evening, it hurt so much that I couldn't walk.
 First thing Monday morning I made an appointment to see a podiatrist. He looked at my foot with a magnifying glass and said "Hmm". Then he cut off a few layers of skin. "Hmm". Then he cut off a few more layers. After this he came to the conclusion that deep inside my  foot there was a cluster (or mosaic) of more than a dozen warts, which had nothing to do with our trip to the beach. I just thought it was a more pleasant picture than the warts on my foot.  Fantastic. Personally, I'd rather have an exotic foot disease.
  So while I was sitting there with my foot in the air and him cutting a hole in it, followed by him freezing those annoying little things, I tried to focus on something other than the pain by picking his brain. Here are a few things that I learned from the experience and one other run-in with warts years ago.

• Warts are caused by a human papillomavirus. They are contagious. There are many varieties of this virus and they are specific to certain areas of your body. (The HPV that causes plantar warts is not the same HPV that can give you genital warts or cause cervical cancer.)
• They can disappear on their own after a few months, last for years or reoccur.
• Common treatment of warts include cutting, freezing, salicylic acid (that over-the-counter Dr. Scholl's stuff) and lasers.
• When I had a stubborn wart removed in high school, a dermatologist injected it with Bleomycin. He described it to me as an acid that they inject into cancerous tumors. It's pretty expensive and it feels like hell. But it worked.
• There is some validity to the urban myth that duct tape can get rid of warts. It's not as effective as previously listed methods, but my podiatrist told me that studies have shown evidence that it is sometimes effective.
• Same story for painting a wart with fingernail polish. Although he said that the studies couldn't explain exactly why for either method.
• For unknown reasons Cimetidine (yes, as in the OTC heartburn medicine) is very effective in helping your body to fight off and get rid of warts. I tried it and it did seem to help. Of course I did this at the same time I was having him treat with it with liquid nitrogen and the knife.
• Sometimes the skin around the wart will turn purple a couple of days after freezing. I was concerned when a fairly large portion of my foot turned purple. I called his office. His receptionist was an idiot and told me she was sure that it was because I had my band-aid on too tight. I'm pretty sure that a bachelor's degree in nursing qualifies me to correctly place a few spot band-aids, and that wasn't the problem. When I talked to him, he let me know that sometimes that happens and not to be concerned.

The Importance of Straight Teeth

As I may I have mentioned before, I am somewhat of a hoarder. I have stacks of magazines and newspaper articles that are piling up, because at some point I want to refer back to them or there is some recipe that I want to try. I have made a new resolve to sort through these piles, put the useful info on my blog every Thursday and recycle the rest. Today's article, Straight to the point-Why straight teeth are so important was written by Dr. Jacqueline Fulop-Goodling, an orthodontist in New York and published in The Costco Connection in March 2011. I thought it would be a helpful reminder for when I'm paying for braces for Thing 1 and Thing 2. (Given what my teeth and my husband's teeth looked like before braces, there is no if involved here. Our kids don't stand a chance.)

• Well-aligned teeth are the mark of a healthy mouth
• Straight teeth make it easier to brush and floss efficiently, as well as improve speech and digestion
• Straight teeth trap fewer particles, leading to fewer areas of tooth and gum decay
• People who chew longer and eat slower, digest their food better and tend to be slimmer.
   Straight teeth help in this process.
• Managing periodontal disease reduces the risk for heart disease and diabetes.

And this one is from my own personal experience, before I had braces I had frequent migraines. After braces I stopped getting them. I think my migraines were caused from the pressure of very crooked teeth. Even now if I go several months without wearing my retainer, I start getting them again as my teeth slip out of place.

Book Review: The Diet Rebel's Cookbook

I found a review for The Diet Rebel's Cookbook: Eating Clean and Green by Jillayne Clements and Michelle Stewart on another blog that I sometimes read, or I thought that's where I read it, but now I can't find the post. (On a side-note, they don't come out and say it, but from the experiences that the authors talked about I am willing to bet good money that these women are Mormons living in Southern Utah County. ) The book sounded like something I would be interested in. I'm all for healthy eating, trying new things, reducing my carbon footprint and of course, eating delicious food. But as I read it, I had mixed feelings about the content.
 First to summarize their philosophy: Eating a healthy diet will improve your health can cure many illnesses. They determined that the best diet is one with whole organic foods, fresh meats and vegetables,without refined sugars or flours, and incorporates grains that are either sprouted or soured and this diet is based on research done on societies that had healthy active people that lived into their hundred's. They believe that food should be enriched by composting, not by chemical fertilizers or pesticides. They believe in eating meat, but only occasionally. They believe in using a water ionizer in your home to produce pure alkaline water. They believe in using real butter. They believe in soaking beans and nuts to make them easier to digest. They believe in cooking food "low and slow", also to aid in digestion. They also believe the microwave to be evil.
 Now I agree with a lot of this. I can buy that eating a healthy diet can ward off diabetes, heart disease, high cholesterol and decrease your risk for a stroke. It also decreases your risk of many forms of cancer. Besides that, if you eat well, you feel well. I soak my beans before cooking, because it results in softer beans that don't cause in gas. Anyone who knows me knows that I heart my crock pot. I compost my kitchen scraps, and one of these days I'm going to start a garden. My diet is already by far mostly grains, fruits and vegetables. Depending on where you live, you may definitely need a water purifier. (Recently we visited my mother-in-law's home town for a funeral. I ordered a glass of water with my meal. It tasted like a combination of water that has been sitting in a garden hose and water that comes out of a bathroom in a house with old copper pipes. Whatever you do, don't drink the water in Delano, CA. Trust me. Gag.) I try to minimize high fructose corn syrup intake in my family and also am a fan of real butter and sourdough bread.
  I was reading this book as we were traveling back and forth to California for two funerals and I was thinking 'We are traveling, and there absolutely NO food options that fall into their healthy eating philosophy.' Everything is made using refined white flour. No where along the way served organic meat, fruits or vegetables. I was lucky if where we stopped had any form of fruits and vegetables period. And of course these eating establishments were not using sprouted grains or raw milk and cheese. And as a general rule I like to travel, it seems like if I bought into this philosophy I could never go anywhere without being really hungry and grumpy every time I left the house.
 It seems like in order to follow the recommendations of this book would require a serious life-style overhaul. (And the rhetoric that they use for their recommendations is a bit strong.) I would either need to start spending a whole lot more money on organic fruits, vegetables, meats and dairy, or I would have to start my own farm where I get up every day to milk a cow and then make my own butter and cheese in addition to sprouting my grain and having an organic garden. This really not an option right now.
 I am a mom who works full-time. I consider myself accomplished if my kids and house are clean and I can get them to eat fruits and vegetables. If I could find the time to make my own butter, cheese and sprouted bread on a regular basis, I would probably do other things like spend more time with my kids, practice the piano, read more books, serve in my community, or do more than the bare minimum of cleaning in my house. It's just not realistic to spend that much time in the kitchen, and this is coming from someone who likes to cook. I am skeptical that eating an all-natural, all organic diet is really worth the extra cost and effort. Perhaps it might add a couple of years to my life, but to get those couple years I would have to spend more than a couple of years in the kitchen. I am ok with only living into my 90's.  (I also have to confess that the thought of giving up white sugar and chocolate is a little daunting. Heather needs herself some dark chocolate sometimes.)
  One more thing, if I follow their recommendations, I would starve every time I went to work. Obviously the hospital cafeteria wouldn't cut it, and if I bring leftovers from home my only method of heating them is the microwave. Also a big no-no. So either I could haul my toaster oven to work in my bag every day or after nine hours someone would find me curled up under a computer whimpering for a Cafe Rio salad and Oreo ice cream. Let's not even think of what would happen after twelve and a half hours, or heaven forbid the days that last longer than that.
 And of course, this wouldn't really be a cookbook review if I didn't at least try one of their recipes. I tried the sourdough pizza crust. It didn't work out, period. The instructions say to make a ball of dough and let it rise for 12-24 hours. It should be doubled in size and bubbly. 22 hours later it wasn't. It smelled good, but it hadn't changed and I didn't think it could make an edible pizza crust. There are several other recipes that look good, so I'll keep the book around and give them a whirl.
 In conclusion, some interesting ideas, but not ones that are reasonably implemented in modern society. Not to say I wouldn't try some of these methods sometime, but right now for me (and probably most people), it's just not realistic.

Keeping Your Baby Safe

I think most of have heard of or know of a parent that has experienced the horrors of SIDS. For those of you who haven't, SIDS stands for Sudden Infant Death Syndrome, and it's just that, the sudden unexplained death of an infant under a year old. While the causes are characteristically unknown, there are several things you can do as a mother to lower your baby's risk.

• Always put your baby to sleep on its back.
• Eliminate excess bedding, clothing, soft sleep surfaces and stuffed animals. One sleeper, one onesie and one blanket should be enough.
• Breast feed. This one factor reduces the risk of SIDS by 50%.
• Keep room temperature in infants sleeping area cool.
• Eliminate exposure to tobacco smoke
• Use a fan to circulate air in the infant's room.
• Eliminate mold.
• Do not put an infant to sleep in your bed or in a bed with other siblings.

Other than the reverse of the above factors there are many things that increase the risk for SIDS. These include: prematurity, maternal drug, tobacco or alcohol use in pregnancy, inadequate prenatal care and nutrition, and the infant or mother being overweight.

Recently the FDA has warned consumers not to use infant sleep positioners. Many of these sleep positioners claim that they reduce the risk of SIDS, but this claim is unfounded and these positioners have in fact resulted in the suffocation of several infants. There are two basic positioner types: mat with side bolsters or wedge with side bolsters as shown below. If you have been using these I strongly recommend that you stop now.

Mat with side bolsters

Wedge with side bolsters

Book Review: Slow Fat Triathlete

Slow Fat Triathlete is more than about being slow, fat and running triathlons (although it does talk about that a great deal), it's about starting with what you are right now and improving yourself. "If you want to do something about where you're at, the key is to take a stab at it, start slow, go easy on yourself and keep plodding along.", because when it comes down to it for everyone at some point in their life there is something to which we are "slow, fat triathletes" and we will never change that until we start working on it. The author, Jayne Williams was approaching 300 lbs when she decided that she was going to get into shape. She started walking long distances and improving her diet, after awhile she started running and eventually decided to enter the world of triathlon. She's funny, informative and inspiring and if you ever considered running a tri or just getting into better shape I recommend reading this book.

Quotes from this book that relate to life beyond tri:

• Life is way too short and precious to worry about what other people think when you're out doing something.
• You don't even have to believe positive affirmations for them to work.
• You are what you are right now. When the rosebud is still forming a little green ball, do you berate it for not being in full bloom? Hell no!
• Stress and fatigue can also contribute to losing your sense of humor, or misplacing it temporarily.
• Your setbacks are temporary. Your obstacles are just there to make it all a better story. Your physical and mental limitations are just part of the package. Go out and sweat, but don't sweat it.
• One of the biggest challenges in triathlon is the discipline of patience. You can't get there in a day of a week, maybe not even in a year, depending on where your starting point is and what your goals are.
• Have a plan.

Useful tips that relate more to triathlons and exercise:

• It doesn't matter what you do. Just do something. Human bodies are built to move, and when you move you experience and stregthen parts of yourself that are deep and elemental....When you get your body to the place where you can feel that joy, you've done yourself and everyone around you a huge favor.
• Don't go to hard in the beginning
• Stretch!
• You shouldn't increase your workout load by more than ten percent each week and you should back down on a the milage a few weeks before the big event.
• Believe that your body, like any body was made to be moved and that any body in motion is a glorious thing.
• The mental part of training/racing is at least as important as the physical, if not more.
• Practice your transitions.
• Never exercise in cotton.
• Triathlons come in all sorts of different lengths. Here are the most common ones: beginner (200 yard swim, 5 mile bike, 2.5k run), sprint (820 yard swim, 12 mile bike, 5k run), olympic distance (1.5 km swim, 40 km ride, 10 km run), long course (1.9 km swim, 90 km ride, 21.1 km run) and ultra distance (3.8 km swim, 180 km ride, and a marathon: 42.2 km run).

Things that I learned from my first triathlon experience:

• Fitting in exercise is hard. I work full-time, my husband is trying to cram a second degree in two semesters, I have small children, it's cold/hot/rainy, I'm tired, blah, blah,blah. I can always find reasons not to exercise. However, none of those excuses change the fact that my physical condition is not going to change unless I get moving. Having an immenent goal/deadline/sentance makes me exercise even when it's not convienent.
• There are many types of triathlon apparel. Your apparel is very important and not just for asthetic reasons. There are wetsuits if you are swimming outdoors. There are onepiece trisuits. There are trishorts and tritops. Trishorts have enough padding between the legs to reduce soreness from the bike seat, but not so much that it is cumbersome to swim in them. Trishorts come in various lengths; "knickers" (like capris) 8", 7", 6", 5", 3" and "bikini" (not really what you normally think of as a bikini bottom, but more of a hotpant). Tritops are tanks with built-in sports bras, although some tri-tanks don't have sports bras, which seems pretty darn pointless to me, and some people do the whole race in a Lycra sports bra. I opted for 8" shorts and a tritop. I paid for 2 day shipping. The day before the race my stuff still had not shown up. (The week after the race they sent me an email saying that the shorts were unavailable. That's nice.) There was not a store locally that carried any trigear in my size. Fantastic. So I wore my Speedo, pulled my yoga pants and a top on at T1 and finished the race in that. Wardrobe changes dramatically slow down your transitions. Not to mention that the wrong clothing can become cumbersome in the race. Now before the race I would never had considered wear bikini trishorts and a sportsbra in public. But halfway through the run leg on an afternoon in St George, if I could have waved a magic wand to change my outfit to that I would have, and I didn't even care who would see me. Running a triathlon is not about being sexy or glamorous, it's about pushing yourself to accomplish something.
• Doing a triathlon can be a lot of fun, especially if you are doing it with someone else.

Note: if you are looking for a motivating book about exercising, but don't think that triathlon is your thing, check out Shape Up with the Slow Fat Triathlete: 50 Ways to Kick Butt on the Field, in the Field or at the Gym--No Matter What Your Size or Shape. I haven't read it yet, but it's by the same author, and if it's it's anything like her first, it will be helpful. And it has a 4 star rating on Amazon.

Home Remedy for Sore Throats: Apple Cider with Mulling Spices

Friday morning I woke up with a sore throat and thought "Why did I agree to come into work today?" After hitting the snooze alarm I remembered something about bills, my unit needing me and it only being a couple hours, then dragged my tired booty out of bed. I work in Pediatrics and I generally don't get sick, because I am exposed to a wide variety of nasty bugs in many forms on a regular basis and after a year or so that builds up a super immune system. That is I don't get sick as long as I get enough sleep and keep the stress down. (Unfortunately neither Wednesday or Thursday were low stress days.) If I don't keep the stress down there are any number of nasty bugs just waiting to make themselves at home. Solution: Treat symptoms while they are mild.

Growing up, whenever we had sore throats or various upper respiratory illnesses my mom would make hot lemonade or hot apple cider for us. (My grandma was a firm believer that if you added a teaspoon of Everclear alcohol to some hot lemonade and gargled it, it would kill anything that was lurking in your throat. It probably does, but I can't say that I have ever tried it.) So I filled my thermos with hot apple juice, lemon and mulling spices and I was good to go. I didn't realize how much my throat hurt until the apple cider was there to sooth it.

Now some of you may be asking, 'what are mulling spices?' Mulling spices turn ordinary hot apple juice into spicy yummy goodness. If you purchase them they are generally overpriced, but they are very easy to make. (Another trick I learned from my mom.) Plus when you make them yourself you have an excuse to smash things with a hammer, which can also help with stress. (Helpful Hint: I found that the cheapest place to buy spices is in the little bulk baggies at the health food store. The last time I bought them they were about 25% of the cost at the grocery store.)

Mulling Spices
6 cinnamon sticks
1 small whole nutmeg
1/2 cup of whole cloves
1/2 cup whole allspice
1 whole orange peel, cut into little pieces and dried
1/4 cup dried cranberries (optional)
1/4 cup thinly slice dried pears (optional)

1. Smash cinnamon sticks and nutmeg with a hammer. (Preferably with spices in a bag.) 2. Mix ingredients together. 3. Mix one heaping teaspoon of spices per cup of beverage. (Some people tie their spices into little cheesecloth bags before soaking them. I am way too lazy for that.) The longer the spices have to soak in the juice the better the flavor. If you are going to make big batch, a crock pot is a good option. You don't have to limit yourself to mulling in apple juice. Most clear fruit juices will work.

I've been drinking a lot of this stuff over the past four days. (I use the same spices a few times and keep refilling my thermos with hot juice.) My throat feels so much better. I like to add a tablespoon of lemon or orange juice to it as well (I had a voice teacher in college who swore by putting lemon juice in her water to ward off sore throats). I'm not saying that apple cider is a replacement for medicine when necessary, but there is a great deal to be said about getting plenty of fluids and Vitamin C. Both of which are necessary for healing. Plus the spices do great things for you too. Cinnamon helps with circulation, digestion, anxiety, stress, diabetes, menstrual cycles and is a mild natural antibiotic (which is why it is found in some toothpaste.) Cloves also improves digestion, eases throat irritation and coughing, and is another natural antiseptic. (I read in a few places that it has officially been endorsed by the FDA as a stopgap measure for tooth pain.) Allspice has pain relief and antiseptic properties. Nutmeg aids with digestion, but it's thrown in this mix for flavor. I think it's pretty awesome that all of these spices that I'm using to help things taste better are actually helping my body heal at the same time.

Book Review: I Hate It When Exercise Is The Answer

I picked up this book because it was convenient and I needed something to read while I was waiting for my car to be repaired. (Murg.) I Hate It When Exercise Is The Answer: A Fitness Program for the Soul by Emily Watts was not exactly what I was expecting, but I still enjoyed it. At first glance I thought I was going to be getting a book with "fitness hacks" or some other plan to improve your health with minimal effort. (Ok, if I had looked at the subtitle with that first glance I would have realized that's not what this book is about. Let's chalk it up to stress.) The author starts with the idea that just as it is important to strengthen your core muscles, it's important build your emotional and spiritual core, because "when the core is strong, everything works as it should." Building on that she came up with 31 exercises to do this and gave related stories from her own experience. It's a quick uplifting read. (Note it is very much geared towards and LDS audience, although many of her suggestions can apply to everyone.) Here are my favorite exercises that she suggested:

• Find Your Mission- Make a list of things that you are good at. that you like to do and times in your life when you've felt particularly pleased with your successes. Ask the Lord what He needs you to do with the interests and talents you've been given. Act on any inspiration received.
• Appreciating Moms- Write down five things your mom has done to help you become the person you are. Share the list with her if possible.
• Shining- Pick a day when you're out and about and make a diligent effort to smile and make eye contact with as many strangers as you can. Notice how many smile back.
• Recognizing Incremental Progress-Think of a negative behavior that you (or your children)  used to engage in that you don't anymore. When did you change? Was the transformation immediate or gradual? Consider how you can make little changes to add up to big progress in some area of your life.
• Cultivating Humility-The next time you are arguing with someone and are ready to shoot down all of their ideas, ask first "Help me understand why you feel the way you do". If it turns out that you were right you can preserve the relationship, if you were wrong you avoid looking like a total jerk!

Be A Hero, Be The Match

Saturday night after being at work for more than 13 hours I hauled my family to the county fair. And no, it's not because I was aching for that special smell that can only be found at the fair, the smell that is a combo of cheap cigarettes, swine, cooking grease, pickles and who knows what else, or because I wanted to blow 85% of my weekly grocery budget on one meal. We went because it was the last night of the fair and the mother of one of our cancer kids was running a booth there to raise awareness about the national bone marrow registration program. Her child has a donor, but so many people are not that lucky.

On many occasions people have asked me 'how in the world I can take care of sick kids?' 'It seems cruel to stick them with needles and hold them down for procedures'. It generally doesn't bother me. (Yes, I would rather not do it if it can possibly be avoided, but I won't hesitate to do it when I know that's what needs to be done.) I would much rather hold kids down for an IV start than contemplate the possible outcomes if we didn't take the measures that we do. I know that the things I do will make them better.  That's not always the case with our patients with cancer. The cancer kids tear me up inside. It's just not fair that someone so innocent should suffer so very much. And their poor families. Having a child with cancer can turn your world upside down and rip your heart out. That is why I am challenging everyone who is able, to join the national bone marrow registry. Take the chance to save a life.

Here's how it works:

1. Go to BeTheMatch.org. You can either request a donor registration kit to be mailed to you, or you can locate a donor drive that is taking place in your area.
2. If you are between the ages of 18-60 and are in general good health, you will probably qualify to donate. Go here to see more details about conditions that do and do not limit you from donating.
3. Once you have filled out the appropriate paper work and have the donor kit in front of you, you will take the four cotton swaps and wipe them, one at a time, on the inside of your cheek. That's it! You're registered and the genetic material in your cheek cells will be analyzed and archived so that doctors from around the world can look for potential matches to help save their patients.
4. If you are a match to someone in need there is no cost to you. One of two things will happen, depending on what your match needs. 1) You will receive a few injections (5 days in advance) of a medication that stimulates your body to make more blood stem cells. When it is time to donate your blood will be removed, the blood stem cells separated and your blood returned to you. No surgery required and most donations are done this way. 2) Your bone marrow will be removed from your hip bone with a needle, while you are under general anesthesia. It is an outpatient procedure and your body will replace the bone marrow that is removed.

 If you have questions the National Marrow Donor Program has the answers. So yes, there are some needles and discomfort involved, but isn't that worth being a true hero?

Book Review: 101 Things to Do With Yogurt

101 Things Things to Do With Yogurt by Geneva Stringham is another fun book that I snagged a deal on recently. I honestly had no idea that there were so many things that you could do with yogurt. This book also teaches you how to make your own yogurt, if you're feeling ambitious. I would say this is a new favorite and I will be using it again. Eating yogurt on a regular basis improves your digestive health and helps to prevent illness. It has a fish taco recipe that doesn't involve frying, so I thought I would give it a try. I had family visiting a few weeks ago and served it to them. It was such a big hit that we made it again the next weekend when the other side of the family came to visit. Even some family members who don't like fish, liked these tacos. And they're so easy to make! (Another helpful hint I've discovered that frozen tilapia fillets are normally cheaper at Smith's than at Costco, and right now they're on sale, so it's an even better deal.)

Fish Tacos Baja Style
Sauce:
1/2 cup plain yogurt
1/2 cup Miracle Whip
1 1/2 tsp chili powder
1 Tablespoon lime juice
1/2 tsp garlic powder
1 Tablespoon fresh chopped cilantro

Tacos:
1 pound mahimahi or tilapia
lime pepper
12 fresh corn tortillas
1 ripe avocado, chopped
lime wedges
grated Mexican blend cheese
fresh salsa (mango-peach works particularly well)

Combine sauce ingredients and refrigerate. Sprinkle each side of fish fillets with lime pepper and grill until thoroughly cooked. Wrap tortillas in a clean dish towel and steam for 30 seconds in the microwave. For each taco spread a teaspoon of yogurt sauce in a tortilla, add several bite-size pieces of grilled fish and remaining taco toppings as desired. Serves 6

I served this with Baked Chile Relleno and Cafe Rio Style Cilantro Lime Rice.

How to Get Your Children to Take Their Medicine

Last week my son came down with a nasty case of tonsillitis. A few days later my daughter started with a cough and sore throat. We went back to the doctor and she had tonsillitis, a respiratory infection and and ear infection. This means lots of medicine for the little people at my house. Getting small children to take medicine is easier said than done, but entirely necessary. I can't tell you how many time I've had patients admitted to the hospital because their parents couldn't/wouldn't make them take their medicine. I know that forcing your children to take their medicine can be unpleasant, but I can promise that it's not as traumatic as their condition worsening and then requiring blood draws and IV starts. Here are some tips for getting the job done.

1. Have a good attitude. You are the parent, not the punisher, and children will respond to your approach. Smile and use a happy voice.
2. Explain to your child in simple terms that they need to take their medicine so they can get better. Sometimes if you let them know what's going on they will cooperate.
3. Don't back down. This is not up for negotiation. Some battles are worth fighting and this is one of them.
4. Model with a toy or a doll first. Talk about how taking the medicine helps dolly to feel better.
5. Let them do it themselves. Some children will take their medicine with little fuss if they get to feel like they are somewhat in control of the process. (Many kids love to push the stopper on the back of the syringe themselves.) If they can't do it themselves, let them pick which spoon or what to drink it with.
6. Add food coloring. It can be fun if your child gets to pick what color the medicine is.
7. Bribery. Yes, this is not the best answer to every problem, but taking medicine can be unpleasant and sometimes they need a little incentive. Pick something that appeals to them, stickers, candy, an extra half hour of TV, a prize, whatever it takes to get the job done. (Whether we admit it or not, as adults we take bribes too. Like when I go into work extra when I'm exhausted and my house is a mess because they offer me money.) However, if they won't take the bait, don't give up.
8. Threats (valid and relevant ones, mind you) "If you don't take your medicine you won't get better, and if you're sick we can't play with friends or go to fun places." This generally won't work on 2 (and sometimes 3) and under. They have to be to the point that they're thinking about things past the here and now and making connections between cause and effect.
9. Hide it in food. Chocolate pudding, juice, smoothies and apple sauce are good mediums. Just make sure that you mix the medicine in a small quantity (but big enough to hide it) so you can know that they got the whole thing. Ask your doctor or pharmacist if your particular med is ok to mix with food, and it's generally not a good idea if it is something that they need to take long-term.
10. Hide it in syrup. FlavoRx is product found in many pharmacies, grocery and drug stores. It comes in 42 flavors and is specifically for hiding medicine. Just remember that, it means that much more quantity that you have to get your child to swallow.
11. Less is more. If you do have to hide it, it's often easier to do so if your doctor prescribes the concentrated pill form that can be crushed and mixed versus the less-concentrated quantity (less potential for overdose) that comes with a children's elixir.
12. Offer a chaser. Something they like to wash it down with and get rid of the medicine aftertaste.
13. Distraction. I use this one a lot at work. Children can sometimes be fairly compliant when in a "TV trance" or watching bubbles. If they are distracted their mouth will usually drop open, offering "a window".
14. Have back-up available. Either to distract or hold resistant hands out of the way.
15. Use a small syringe. If the syringe is too big for your child's mouth, it is easier to shove it out of the way with their tongue. If your pharmacist didn't include a plastic syringe, ask for one. They're generally free with a medication purchase.
16. Aim for the back of their cheek and squirt so they don't taste it as much and it is difficult to spit out. If you squirt the medicine straight towards the back of their throat it can cause them to gag, cough and sometimes vomit. That's exactly what you don't need.
17. Pinch their cheeks right behind their molars with your thumb on one cheek and your middle finger on the other. Not my favorite method because it's uncomfortable for the child, but sometimes necessary and very effective. This will pry open clinched teeth and make it difficult for them to spit.
18. Small quantities at a time. If you put too much in their mouth at once it will come right back at you, making all previous efforts futile. Plus then you're sticky and smell like medicine.
19. Blow between their eyes. This usually works if they have it in their mouth, but are refusing to swallow. This method triggers a reflex that will get them to swallow. (This works best in the 3 and under population.)
20. Try something else. Perhaps you need another flavor, another brand, another route. Keep trying until the job gets done. Let your doctor know that what you're trying isn't working and s/he may have other suggestions.
21. Have a routine. This is especially important if it is a medication that they have to take long-term. 

New reasons why you should have fish oil in your diet

So we've all heard that we should have more fish in our diets. Studies have shown that it can help to reduce inflammation, regulate cholesterol, treat clinical depression and bipolar disorder, slow cancer growth and increase rates of survival. This week I read an article in a nursing journal that discussed two new studies about the benefits of fish oil. In the first study they gave 13 ICU patients with an inflammatory response fish oil mixed with their tube feedings. 10 similar ICU patients received the standard solution. The patients who received fish oil had improved lab values and shorter hospital stays. The researchers believe that the omega-3 fatty acids reduce the inflammatory response.
The second study involved 81 adolescents and young adults who were at "ultra high risk" of developing a psychotic disorder. Some took fish oils, the others a placebo. After 40 weeks, on 5% who took fish oils developed a psychotic disorder, whereas 28% did from the placebo group. Those who took the fish oil also showed an improvement in symptoms with no adverse reactions. Omega-3's are crucial to brain function. The researchers conclusion was the fish oil is a safe way to prevent progression of psychotic symptoms. Moral of the story: Fish oil can can help you to heal faster and save your sanity. That's reason enough for me to start taking a supplement on a regular basis. (Right now there's a coupon for $2 off the Omega-3 gummy supplements at Costco if you're looking for a way to do this that doesn't give you fish breath.)

13 Simple Secrets for Mommy

It seems like as a mom there are always more things to do than there is time to do them. And it's very easy for "me-time" to dissipate, especially when your kids are small. Here are a list of little things that you can do that make yourself feel better, even when "me-time" is scarce. (Confession: This is list is a reminder for myself as much as anything.)

• Exercise- Normally I am of the camp who doesn't pay for gym memberships, they are over-priced and I can exercise on my own for free. The problem is I usually don't. However I had a coupon for free membership at a local gym for a month and I may be hooked. The kids love to play with "new" toys and other kids for an hour and I get to exercise and sometimes read a book at the same time. I have more energy, I feel better, and it's good for me. Even if you don't want to pay for a membership try to squeeze some exercise somewhere. Running around with your kids at the park is a way that is fun and free.
• Use lotion- It's a simple thing, takes 30 seconds, but when I don't, I notice. If you wash your hands a lot (like myself) and don't lotion you can get cracks in your skin that can lead to infection, not to mention they are uncomfortable even if they don't get that bad. Plus it smells good.
• Eat healthy foods- I know when you're tired it's easier to open a box of instant whatever, however it's so much healthier to prepare things from scratch. And if you plan ahead of time it doesn't have to be very time consuming.
• Pray- "And all things, ye shall ask in prayer believing, ye shall receive" Matt 21:22 I think this is especially true if we pray for strength to fulfill our responsibilities.
• Drink water- My husband makes fun of me because it doesn't matter what his complaint is I ask him if he has been drinking enough water. Being dehydrated can make you tired, cause headaches and make any other problem you have worse. (Unless you're on dialysis.) Your body needs water to facilitate all processes in your body. However, when you're busy it's easy to forget your 8 glasses a day.
• Take time for your friends- Your friends can help brainstorm solutions, give encouragement, new ideas and they need you as much as you need them!
• Swap kids- I have a neighbor with kids of the same age and corresponding gender as my own. Every so often either her kids come over here or mine go over there. It is a great win-win situation. The kids have a great time and each of us get an hour and a half of quiet "me-time".
• Listen to music- Listening to music can give you energy and it makes mundane chores so much more bearable.
• Prioritize- Decide what is really important to get done and take things one at a time.
• Be grateful- I know that I've said this before, but it's worth repeating. You don't have to look far to remember that things could be worse.
• Don't compare yourself to others.- Focus on what you are accomplishing, not on what you haven't. Yes, the ironing never gets done, but my kids are happy, healthy and read to. And really that's far more important to me.
• Take a cold shower.- Or at least turn the water to cold for the last 10 seconds of your shower. It's great for your skin and can give you a quick boost of energy without caffeine.
• Get enough sleep- I know this is easier said than done, but as one who has put in her time on the night shift, I can say from experience that you will be a better mom and get more done if you are not sleep deprived.

Book Review: Navigating Your Health Benefits for Dummies

Navigating Your Health Benefits for Dummies is actually more of a booklet than an actual book. I think that it is worth the read for most people. When I started at my first job with benefits I didn't know much about health insurance and I found that most people I asked didn't have a clue either. After several years in the health care industry, I have managed to learn most of the information that was found in this booklet on my own, but it sure would have been nice to have all of this info in one convenient place when I was starting out. You can get this handy booklet for $1.20 from Amazon, or you can get it for free by signing up at this link: http://www.planforyourhealth.com/health-benefits-dummies-guide. (The perk with Amazon is that it will get to you several weeks earlier.) It's short, easy to read and to the point. If you are just starting out or trying to get a handle on you health benefits, I highly recommend reading this book. It outlines what to expect of your health insurance, different kinds of plans, defines those crazy abbreviations you hear thrown around and gives tips on saving money. Here's a list of ways you can save money on your health care from this book.

• Find the plan that best suits you. Don't pay for what you're not going to use and make sure you have sufficient coverage.
• Maximize you health benefits. If they offer free vaccinations, use them.
• Enroll in a tax-advantaged account (HSA or FSA)
• See if your health-insurance company or employer offers an incentive program for getting fit. Many do.
• Order generic prescriptions by mail.
• See doctors from you network. This can save you a lot of money, check before you go.
• Take advantage of Open Enrollment. This is the time to make necessary changes.
• Speak up about your claims. The people at your insurance company are human. Sometimes they make honest mistakes. Recently my daughter's claims kept bouncing back unpaid. After some investigation I discovered it was because somewhere along the way her name was spelled wrong. Problem solved, money saved.
• Pursue special discounts. Sometimes you can get discounts through your insurance company on gym memberships, smoking cessation programs and massage therapists.
• Stay Healthy. Relish your good health. It's a wonderful thing and do your best to make it last.

Book Review: Book of Secrets

I bought Book of Secrets by Thomas Eaton  for my husband as a stocking stuffer last year. It's a fun little book. It's small enough that I can fit it in the pocket of my scrubs and when I'm on hold trying to get a hold of the pharmacy or a physician I can pull it out and read a page or two. It's somewhat of a random conglomeration of secrets, much like my blog. It's full of quotes and mini articles on all kinds of subjects. There are articles about cooking, bargain-hunting, weight loss and travel. There are also many articles about the secrets of famous people in history, politics and abandoned subway stations in New York City. (Really the author spends more time on this topic than any other.) It was definitely worth the read and possibly something that I'll reference in the future.The egg post that I wrote earlier this week was based on info that I learned from this book. Here's a list of a few of the random secrets that I learned in my reading.

• Overheating non-stick frying pans can cause them to release potential carcinogens, tiny particles and toxic gases that can get into the lungs.
• Pre-packaged salad is most often washed in a strong chlorine solution, so even though the package says that it's been washed, it's best to wash it again anyway.
• To re-bake a cold potato without it drying out, dip it in water before baking it in a very hot oven for 15 minutes.
• Only shop for clothes on Thursday, that's when most store get their new stock.
• You can greatly reduce the cooking time of wild rice by soaking it overnight.
• Taking your daily vitamins with tea or coffee prevents them from being absorbed.
• Research has shown that shiitake mushrooms lower LDL cholesterol and can halt advanced cancers.
• A high-protein meal can immediately boost your memory.
• If you're looking for a husband move to the country. Research shows that there are more single women in the city and more single men in rural areas.
• Applying a thin line of concealer around the outside edge of lips can give them more definition.

What to do and what not to do for a bloody nose

Last night my daughter got a random bloody nose.  It reminded me that until I went to nursing school everyone I had ever encountered had been doing the wrong thing for a bloody nose, myself included. If you get a bloody nose take a kleenex and pinch your nostrils shut while leaning forward and breathing through your mouth. This seems counter-intuitive, no? If you lean forward you may drip blood onto yourself, clothes or something else. If you don't you can possibly have bigger problems.

 One morning before the crack of dawn I had a relative call me in a panic. "Jane woke up vomiting large amounts of blood. What should I do?"
Me: "Take her to the emergency room."
"I don't want to do that. What else can I do?"
Me: "I am not a doctor. Even if I was, I am not close enough to do anything for you. Even if I was, I would still tell you to go to the emergency room."

 A few hours later I called to check back. They decided not to go to the emergency room. Said relative decided that Jane had gotten a bloody nose in her sleep (which she was prone to do) and since she was laying on her back, it dripped down her throat and into her stomach, and the quantity was large enough that it made her vomit. The same thing can happen if you tilt your head back when you get a bloody nose. Which is what I was taught to do and what I always saw everyone else do when someone got a bloody nose. It is better to get a few drops of blood on your clothing, than to vomit blood all over who knows what. When you lean forward into a tissue the blood is will more quickly dry and clot, whereas when you tilt your head back the blood is flowing through a warm humid area (the throat) and won't clot off as fast. Most nose bleeds originate near the front of the nose, so pinching the nose and holding pressure usually will stop the bleeding. And once the blood does clot, don't try blowing the clots out, you can start a fresh bleed. If you have been holding pressure for twenty minutes or more and your nose is still bleeding, seek medical intervention. A continuing nose bleed can be a sign of a skull fracture or a symptom of other illnesses.

Nose bleeds can be caused by many things. Any medication that thins the blood (ibuprofen, aspirin, coumadin, etc.) make you more susceptible to getting a bloody nose. As do hot, dry climates (hello, St George, UT) cold climates (the your heater dries out the air), illness and infection. When your nose is dry, cracked or irritated it is more likely to bleed. When I was in nursing school one of my instructers taught us a simple secret to help prevent us from getting sick, as we would be exposed to so many illnesses in our clinicals. (And we were generally stressed out and sleep deprived which doesn't help your immune system.) The secret is nasal saline. You can buy it over the counter or you can make your own. Whichever method you choose, squirt a small amount in each nostril as often as it takes to keep your nose slightly moist. In order for your nasal mucous to most effectively trap bacteria and viruses, it must be moist. Moist mucous membranes in your nose means fewer illness and fewer nose bleeds.

Secrets to a Healthier Brighter Smile Without Tooth Whiteners or Extra Trips to the Dentist

Anyone who knows me, knows that I am pretty OCD about brushing my teeth. Honestly, most of my life I have brushed several times each day. Despite this, I have a mouth full of fillings, have a tendency to get tarter build-up and have spent several thousand dollars on dental work. When I was younger, I remember a hygienist  telling me that it looked like I hadn't had a check-up in years. "Thanks, check the chart. I was here 5 months ago." My dentist decided that I have unusually high levels of minerals in my saliva, which results in increased tarter. At one point I was going in for cleanings every six weeks. And of course every time I went in they would talk to me like I was stupid and teach me how to brush and floss my teeth, like I hadn't figured it out yet. Really, even a year and a half ago I was still getting this lecture. :S Finally I went to a dental hygienist that taught me a helpful routine. I thought "Wow, this is great. Why in the world has someone not taught me this before?" It's a little time-consuming to go through this entire routine daily, but even doing this once a week makes a big difference. (But you may need to do it daily for awhile to get on top of plaque and tarter.) And good oral hygiene can improve your over-all health. This routine won't get you immediately from yellow to dazzling white and it doesn't replace routine dental check-ups, but it does make a huge difference in between check-ups.

• Start with a dry toothbrush (toothpaste only). The dry stiffer bristles help to scrub off plaque. Brush all tooth and gum surfaces, cheekside and tongue side. Do this twice a day.
• Every evening before brushing, floss. Wrap floss around each individual tooth, slide up and down, firmly.
• Don't skip any areas that may be tender. If there are tender areas brush with a toothbrush softened in hot water.
• After flossing and brushing, soften toothbrush with hot water. Then dip toothbrush in Listerine and massage with bristles directed at the gum line, moving only 1/2 a tooth width at a time. Massage all surfaces. You are planting and massaging, not brushing.
• Rinse with Listerine for 30 seconds. Do not swish with water afterwards. You want the Listerine to stay on your gums and teeth for as long as possible, to effectively kill germs.
• Don't forget to brush you tongue for fresher breath.

Since I have started doing this I haven't had any cavities, minimal tarter, only routine check-ups and no more scaling and planings. (If you don't know what a scaling and planing is, count yourself lucky.) And my tooth brushing has normalised to two or three times a day.

A possible reason why your child is having accidents...

Ok, so I'm sure that if my daughter were a teenager and knew that I was writing this she would be mortified. But she's four, her reading ability is very limited and therefore I can still get away with this. Besides, it's for the benefit of moms everywhere.
 So my daughter has accidents. Children do. It's part of life, it's something they grow out of. Usually she'll start 'doing the potty dance' and I or the nearest adult will tell her to go to the bathroom. She will respond that she doesn't need to go, keep playing, and a few minutes later she'll run off and have an accident on the way to the toilet. This probably happens sometimes once, sometimes 5 times a week. But sometimes she'll have an accident without the dance or any other warning. I mentioned it to her pediatrician at her last well-child check. He looked at her, but was not concerned. 'She'll grow out of it.'  This goes on for a few more months, but she doesn't have any pain, fevers or other signs that might indicate a urinary tract infection (UTI). Last week she had 7 accidents in 12 hours and was very upset each time. I took her to the pediatrician as soon as I could get her in. She was seen, she peed in a cup and they started her on an anti-biotic. A couple days later they called me back and said she didn't actually have a UTI. Apparently she has something called idiopathic bladder spasms. That means that her bladder suddenly and violently contracts without any apparent reason. From what I've read it's very rare, but in three days I've run into 3 other moms whose four-year-olds were diagnosed with it, so it can't be that rare. So she is taking a medication called Oxybutynin (Ditropan), which reduces bladder spasms. So far, so much better. I just feel bad that I did take care of the problem sooner.
 The most common cause of bladder accidents in children is a urinary tract infection. If you suspect this, take care of it immediately because a UTI can lead to other problems. And even if it isn't a UTI, it's possible that it's another problem that can be easily treated.  Sometimes bladder accidents are caused by stress. Look at the whole picture and talk to your child. Accidents can also be a result of nerve damage or the side-effect of a medication. Certain foods such as pickles, citrus, caffiene, chocolate, tomatoes and artificial sweeteners can irritate the lining of the bladder and cause spasms. Whatever you do, don't punish you child for having accidents, it will only make the problem worse.

Steering Clear of the Brink...

The other day I was talking with my husband. He was telling me about one of his students who has a tough situation at home and can't wait to graduate and get away. The biggest reason is that his mom is crazy, unreasonable and really makes his life miserable. (And we all know moms like her, or at least we know children like her son.) I thought 'How very sad'. It also made me think, 'how does this happen?' I'm assuming that at one point, perhaps a long time ago, she was a caring mother who her children enjoyed being around. She was the one that they went to when they needed comfort.  What happened things so her children can't stand to be around her? That's hard to say. I don't even know this woman. And as Tolstoy said "All happy families resemble one another, each unhappy family is unhappy in its own way." There are great many things that can drive a person to unhappiness. (Perhaps I'm assuming wrong, perhaps she was always crazy.) But my guess is that it was stress in some form or another. Stress can drive you crazy, weaken your immune system and make you unhappy if you let it. But then you hear stories of people who go through horrifying experiences and come out even stronger. I think the key is learning to cope. One way of coping may work for one person and not another. Find what works best for you. Here are some of the things that I do to cope with stress.

1. Deep clean the kitchen. Sometimes things are beyond my control. So I take my frustration out in a productive way with a scrubbing pad. By the time my kitchen is spotless I usually am too tired to be angry.
2. Exercise Yeah, don't do that one nearly as much as I used to or as I should, but it does work.
3. Think of the things that I'm grateful for.
4. Play with the kids. Their laughter and smiles are infectious.
5. Talk with someone.
6. Get away. Take a walk. Take a vacation.
7. Pray.
8. Read a good book.
9. Go shopping. This one can be dangerous.
10. Listen to good music. Tchaikovsky always makes me feel more relaxed.
11. Get more sleep.  Drink some tea or take a sleeping pill if you absolutely have to. Being sleep deprived can intensify all stress.
12. Do something creative. Play some music. Paint. Bake. Whatever does it for you.
13. Choose to be happy. Choose to see the positive.

Hopefully by the time my kids are teenagers I won't be crazy and can still be a positive influence in their lives.