Antioxidant- Your New Superhero

Photo: Ano Lobb

Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage.1 (oxidation)  They may prevent and heal colds, flus and even diseases such as cancer, coronary heart disease and even altitude sickness.2.

Look for Beta-carotene, lutein, lycopene, selenium, vitamin A, vitamin C and vitamin E.

You find them in foods that usually have lots of other health benefits too.

Here's a list of foods to chow down on as we embark upon cold and flu season.

To your health!

Paprika

Peppers, red

Red Wine

Rose Hips

Tomato

Watermelon

Apricot

Cantaloupe

Carrots

Egg Yolk

Pumpkin

Squash

Sweet Potatoes

Taro Root

Tumeric

Cabbage

Plums

Blackberries

Blueberries 

Asparagus
Avocado-
Broccoli
Chamomile tea
Coriander
Green Tea
Greens
Olives- Peas

Pistacios
Thyme, 

Almonds

Hazelnuts

Horse Radish

Oats

Onions

Wheat germ- (careful it goes bad quickly)

Help your body absorb more antioxidants by adding fat.  Add walnuts, walnut oil,  olive oil, avocado, etc. to your berry parfait, salad or sweet potato.

High doses of antioxidant can be dangerous, so be careful with supplements.  Just overload on the berries instead!

sources:

1. http://www.nlm.nih.gov/medlineplus/antioxidants.html 

2.http://en.wikipedia.org/wiki/Antioxidant

Fight With Chocolate

Photo: Tim Sackton

If there was ever a fight you want to pick... this is it.  Fight for your health with chocolate!

Dark Chocolate-

dilates your arteries- yay! for your heart!
improves nitric oxide, (a signaling molecule in your body)
high in antioxidants

Watch out for added milk fat or partially hydrogenated vegetable oil or even coconut or palm oil.
Stick to dark chocolate for the most health benefits.  The higher the percent of cocoa the better.

Cocoa

Has high flavonoids (cacao )
magnesium
calcium
helps control blood pressure
reduces chances of stroke


Don't buy dutched it's been treated with alkali.  (you tell it's dutch BC of the dark color.  Buy the lighter one.) It's done to make cocoa milder and make PH neutral.  Opt for the original.

Artificial Sweeteners- Worth Saving The Calories?

Photo: Sarah Korf

We keep changing the names but the ideas the same.
(Sucralose (Splenda) Saccharin (SugarTwin, Sweet'N Low) Neotame Aspartame (Equal, NutraSweet) Acesulfame potassium (Sunett, Sweet One)
Artificial sweeteners are made in a lab and consumed at high rates.

You know the saying "there's no such thing as a free lunch?" Did you ever wonder why? Because there's always strings attached. There's no such thing as a calorie free drink-  (Well there is that one)

We tend to crave and prefer sweet things.  It's partially because we've conditioned ourselves to need sweeter and sweeter things.  We just can't taste sweet unless it's really sickly. The better your nutritional habits, the more you will enjoy the sweetness in your morning coffee from the milk and the sweet strawberry on it's own. Put the bowl of sugar down!

These empty calories can entice you to consume diet drinks and artificially sweetened foods. Let me let you in on a little secret.  If you really really want it, have the sugar (just a little) and please put the cancer down!.

As we watch our sugar intake, we replace it with something much more dangerous.

1. Artificial sweeteners affect your taste buds so they can only pick up sweet and calorie dense food.

2. Artificial sweeteners  are cancer causers- (no the FDA does not really know that the little pink packet of powder is safe for you) Aspartame caused cancer in rats in the FDA’s initial and halted testing.

3. Artificial sweeteners contain tiny amounts of poison. As our first pastor would say "would add a tiny amount of Strychnine to your coffee?" (His point was you don't toy with tiny amounts of sin, Mine, that we shouldn't toy with tiny poisonous byproducts just to satisfy a fix for a guilt free sweet.)

I.E.- Aspartame-breaks down into methanol and methanal - aka formaldehyde.1 
(This happens by hydrolysis under elevated temperatures and in high ph situations.)2
It is toxic: drinking 10 ml will cause blindness, and as little as 100 ml will cause death.

4. Artificial sweeteners have crazy bad side effects
Aspartame-

Eyeblindness in one or both eyes

decreased vision
blurring, bright flashes
decreased night vision

pain in one or both eyes

decreased tears

trouble with contact lenses

bulging eyes
Eartinnitus - ringing or buzzing sound

severe intolerance of noise

marked hearing impairment
Neurologicepileptic :

seizures

headaches, migraines and (some severe)

dizziness, unsteadiness,

confusion, memory loss,

drowsiness and sleepiness

paresthesia or numbness of the limbs

severe slurring of speech

severe hyperactivity and restless legs

atypical facial pain

severe tremors
Psychological/Psychiatricsevere:

depression

irritability

aggression

anxiety

personality changes

insomniaphobias
Chestpalpitations,

cardiashortness of breathrecent

high blood pressure
Gastrointestinal:

nausea

diarrhea,

abdominal pain

pain when swallowing
Skin and Allergies:

itching without a rash

lip and mouth reactions

hives

aggravated respiratory allergies such as asthma
Endocrine and Metabolic:

loss of control of diabetes

menstrual changes

marked thinning or loss of hair

aggravated low blood sugar (hypoglycemia)

severe PMS
Other:

frequency of voiding and burning during urination

excessive thirst,

fluid retention,

susceptibility to infection

Additional Symptoms of Aspartame Toxicity include the most critical symptoms of all:

death

irreversible brain damage

birth defects, including mental retardation

peptic ulcers

aspartame addiction and increased craving for sweets

hyperactivity in children

severe depression

aggressive behavior

suicidal tendencies
Aspartame may trigger, mimic, or cause the following illnesses:
Chronic Fatigue Syndrome, Epstein-Barr, Polio, Lyme Disease, Grave’s Disease, Meniere’s Disease, Alzheimer’s , ALSEpilepsy, Multiple Sclerosis, EMS, Hypothyroidism, Mercury sensitivity (from Amalgam fillings), Fibromyalgia, Lupus, non-Hodgkins Lymphoma, Attention Deficit Disorder3

Do you really need that diet soda now?  If you've got to have that fix then go run (endorphins!) and eat a dark chocolate- satisfy your sweet tooth and get the health benefits... Stay tuned tomorrow to learn why it's ok to love chocolate.

sources
1.Eat This and Live- Don Colbert
2. ^ a b National Institute for Occupational Safety and Health (August 22, 2008). "The Emergency Response Safety and Health Database: Methanol". http://www.cdc.gov/niosh/ershdb/EmergencyResponseCard_29750029.html.3. 3.http://www.sweetpoison.com/aspartame-side-effects.html

craving more info?
http://www.theepochtimes.com/n3/979923-artificial-sweeteners-root-of-diabetes-and-obesity-epidemics/

Are all sugars created equal?

Photo: Uwe Hermann

Honey-

Beneficial Properties...
Amino Acids
Antioxidants (The darker the honey the more antioxidants it has)
B2
B6
Iron
Manganese
It can help a burn wound.
Treat a cough
Lower PH to help prevent bacteria growth

Buy- Unfiltered & Raw (otherwise you'll be missing the anti-oxidants & phytonutrients)

Maple Syrup-

Calcium
Potassium
Iron
Zinc
Manganese 1.

Raw Sugar-

Unrefined sugar  has gone through less chemical processing.
(names like- Demerara, Turbinado and Muscovado)

Brown Sugar-

Commercial brown sugar is basically refined white sugar that has had molasses added back in.2.

Molasses-

Has some minerals and a bit of vitamin B6. Eat a tablespoon of molasses, and you'll get 20% of your iron.

Powdered Sugar-

Refined sugar with cornstarch added.

High Fructose Corn Syrup-

Affects leptin in your body, which tells us to stop eating.  No wonder you can finish a big gulp!
affects ghrelin levels which increases your appetite.  "I'm full" is disabled.

How can you find a sugar in that nutrient list?

Look for the end. Sugars end in ...ose
"Starts out as juice extracted from plants that have the highest amount of sugar: sugar beets and sugarcane...it's purified and filtered, then boiled down and crystallized. "1

Sugars create problems for your body because creates craving.  

The lack of nutrients causes your body keeps asking for more.

Sugars cause your liver to produce more fat and enters bloodstream which increases triglycerides.

Sugars cause inflammation in your blood stream and body.
Sugars give yeast in your body lots to feed on.  Careful, they'll grow, grow, grow!

Conclusions..

This is not a category of foods to add to your health.  But we do like to sweeten things we eat.  Minimize how much you eat.  Choose honey, molasses, maple syrup and when you want sugar use raw sugar.  Avoid High Fructose Corn Syrup at all costs.

1.http://authoritynutrition.com/maple-syrup/ 
2..http://www.huffingtonpost.com/2012/04/10/what-is-refined-sugar_n_1415571.html

Hit the fish! But it matters what kind.

Photo: Larry Hoffman

You've heard it before... "Eat more fish." Fish is high in omega 3s.  The highest of any food except flaxseed. But many of the fish you see readily available and less expensive are much lower in omega 3's.  So which kind is really this powerhouse paydirt?

Cold water fish. namely...

The Best
-Salmon- In a 1 ounce portion there's 600mg. 
(Say no to farmed salmon as it's high in mercury and higher in omega 6's and saturated fats.) 
Buy: Atlantic Salmon & Alaskan Salmon

-Caviar- In 1T (1/2 ounce) there's a whopping 1086mg (sushi anyone?)

-Mackerel has 873mg per ounce.
Buy wild caught Atlantic instead of Spanish or King which have high mercury counts.

-Anchovies have 597mg per ounce (reproduce quickly and contamination worries, so start adding anchovy paste to everything!)

Yummy & Not bad for you... but not as high in Omega 3

-Herring only has 488mg per ounce but is higher in Omega 6s and saturated fat

-Sardines has 414mg per ounce (No mercury concern here, since they are very low on the food chain.)

-Rainbow Trout has ~340mg (be careful of PCBs from large fish and check where they're from)

-Albacore Tuna has 266mg per ounce. (Only buy US & Canada tuna as other countries have wasteful methods and catch other species.) !High in Mercury!

-Light Tuna only has 78mg per ounce but is much safer than Albacore.

-Oysters have 188 per ounce.(In case you're wondering- Zinc is the aphrodisiac.)

How much do I need?

"The body doesn’t produce fatty acids, so researchers recommend healthy people consume 500 milligrams daily"1 Double it if you have heart disease.

1. http://www.webmd.com/heart/news/20090803/daily-omega-3s-recommended-heart

Avoid

-walleye and bass. They have high levels of PCB contamination (carcinogen)

Fish from the Great Lakes are high in PCB.

Opt for smaller fish- they are lower on the food chain and less contaminated.

Fish that smell 'fishy'. I wonder if people who say they don't like fish have encountered this.  Fish should smell fresh like the lake or ocean it came from. If it smells fishy- toss it.

psst... other sources of Omega 3s

• Flaxseed
• Chia Seed
• Walnuts & Walnut Oil
• Basil
• Oregano
• Cloves
• Grape leaves
• Marjoram
• Spinach

You Need Some Fat! No Seriously.

Photo: Jurvetson

Americans have been so conditioned of our fear of fat that we are missing vital protection.  Guess what? Your cells need fat to function. Not saturated fat, not trans-fat, not fractioned fat- They are starving for Omega 3s, poly unsaturated fats and Omega 6s.
Give them...

Olive Oil-

Contains oleocanthal which relieves pain.
Darker oils have more blood clot fighting polyphenol. Go find that pretty green!
Olive oil helps regulate blood pressure.
It reduces chance of breast cancer.

Olives- 

are high in flavinoids.

High in...

Iron

Vit E

Fiber

polyphenols

antioxidants-protecting from heart disease, stroke, impotence & wrinkles.

Photo: Slgckgc

Avocado-

High in:

Vitamin K

Fiber

Vitamin B6

Vitamin C

Folate

Potassium (60% higher than bananas)

Ease Osteoarthritis pain and onset.

(Contain antioxidant monounsaturated oils, essential fatty acids and Vitamin E. Promote cartilage repair in osteoarthritis.)1
High in Lutein (Protects your eyes)

Monounsaturated fats reduce your cholesterol & triglycerides.

Raises your HDL.

High in phytosterols.

1. http://www.dailymail.co.uk/health/article-1194401/Why-apples-avocados-glass-red-wine-ease-arthritis.html

Sardines-

packed in oil -are high in omega 3s

B12

Selenium

fresh- are high in vitamin D

Protein

Calcium

Protects you from blindness

Lowers your triglycerides.

Now before you turn your nose up... you just need a few good recipes to incorporate this powerhouse into your meal time easily.  No one will be squeamish and they rest of your household will never be the wiser.

I LOVE this recipe and my children will devour it with Ciabatta bread...

Bagna Cauda

grind 6 cloves of garlic into a paste w/ 1 t good kosher salt

add to 4T grass fed butter to pan on low heat

add 6 anchovies or sardines to pan and smash to paste

once fish has 'melted'

whisk in 1/2 olive oil

+ 1/4 c fresh parsley

Serve with crusty ciabatta slices and dip in this heavenly mix.

A little more about fats...

Did you know saturated fats increase hunger? Unsaturated fats are more satisfying. Probably because your body is getting what it actually needs from them!

Unsaturated fats can improve insulin sensitivity. 

• You are insulin sensitive if a small amount of insulin needs to be secreted to deposit a certain amount of glucose, and insulin resistant if a lot of insulin needs to be secreted to deposit the same amount of glucose.2 Way to protect against and even cure diabetes!

2. http://examine.com/faq/how-do-i-increase-insulin-sensitivity.html

You're Nuts!

Scared of nuts? They are high in calories. But they are also very high in a lot of valuable nutrients and disease fighters.  So put the saltine down.

Almonds- Did you know?

In 1 ounce of almonds there's...

3.3g of fiber.  That's the highest of any nut.

Vitamin E 35% of your daily value! (The best you can find in a whole food source.)2

12% of your daily protein

Calcium 31mg 

Potassium 84 mg 19%

Riboflavin 7% dv

-Not to mention-

Thiamin
Niacin
Vitamin
Folate 
Zinc
Iron

Magnesium 32 mg
Phosphorus 58 mg
Copper
Manganese 14%
Selenium

Omega-3 fatty acids
Omega-6 fatty acids

"(Almonds) Reduce Heart Attack Risk - A Loma Linda School of Public Health study showed those who consumed nuts five times a week had a 50% reduction in risk of heart attack. "1

They also reduce your triglycerides

Lower your cholesterol and raise your HDL

They prevent gallstones too.

1. http://www.nutsforalmonds.com/nutrition.htm

2.http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2

Pecans- More than just yum!

Have the most antioxidants of any nut.

High in potassium

fiber

B1

Vit E

they can lower your saturated at by 10%

lower your LDL and chance of heart disease.

Walnuts- 

Eating 4 per day can raise your omega 3 ratios.

1 1/2 ounces eaten after a fatty meal can reverse arterial stiffening within 4 hours.

High in...

Protein

Potassium

Folate

Fiber

They lower your LDL, oxidation, and inflammation in your bloodstream.

They keep your arteries flexible and improve heart health.

That news really does do a heart good!

Great Grains!

Photo: Lashleigh

With the fall weather beginning to appear, it's time to bake.

Grains have gotten a bad rap from Mr. Atkins and others.  Many are quite beneficial for you.

Barley-

• High Fiber
• Anti-oxidants
• Vitamin E
• Selenium
• Lowers your blood pressure
• Lowers your blood sugar
• Lowers LDL
• It can help your asthma
• Cure gout
• Help your arthritis

Oats-

• High Fiber
• Polyunsaturated fatty acids (reduces your heart disease chances 1)
• Vitamin E
• Selenium
• Manganese
• Vitamin B1
• Magnesium
• Protein

Thick cut steel oats are better than rolled and much better than instant oats.  It's lower on the glycemic index scale and better at lowering your LDL.  It prevents artery stiffening (especially after fatty meals- Oatmeal cookies anyone?)

21g/day and decrease coronary disease by 12% and cardiovascular disease by 10%.

We suggest you go make some Barley Pancakes and Oatmeal cookies.

As a bonus, here's my secret best ever... 

Meringue Oatmeal Cookies

with whisk attachment in your mixer...

whip 3 egg whites to soft peaks

add - 1 C fine sugar

add - 1⁄4 C melted coconut oil

add - 1 t vanilla

add - 1 T milk

with paddle attachment in your mixer...

add - 2 C oats (let sit 5 min to soak)

add - 1 1⁄4 C flour,

1 t baking powder,

1 t baking soda

1⁄4 t salt

mix until just combined.

add- 1 C Ghirardelli milk chocolate chips

bake 375 degrees for 10­-12 min

To your health!

1. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Polyunsaturated-Fats_UCM_301461_Article.jsp

Beneficial Beans

Photo: Stuti Sakhalkar

It's time to give beans another chance! Dry is better, canned is better than none at all (just rinse them well)

Beans are high in protein, fiber, folate, iron, zinc and B1.

Which ones?

Pinto- These beans are very high in folate.

Navy- These beans are among some of the highest in protein.

Limas- These are very high in fiber. They have been shown to lower LDL and raise HDL.  Beans cooked from dry may lessen the growth of colorectal adenomas (the precursor to colon cancer)

Lentils- have 2 times the protein of any vegetable.  They are high in fiber, folate, manganese, B1 and potassium.  They reduce your risk of prostate cancer by 38%!


Better get Googling those bean recipes!

Here is a great (and super easy) recipe for making your own beans in the crock pot.  Make lots and separate them in thin freezer containers to use whenever!

goto http://www.couponcloset.net/how-to-make-canned-beans-in-your-crockpot/#

Allergies, over active immune systems and what you can do about it Part 2

Photo: Nomadic Lass 

What to add to your daily routine to help your allergies...

Vitamins...

Vitamin A- helps your immune function. Emulsified (fish oil) is easily absorbed. Can also be found in lemon grass, beta-carotene, 

Zinc- Is needed for your immune and reproductive systems and is found in whole grains, seeds, and nuts. If you are taking it in supplement form use one with the transporter picolinate as it has been proven to be more effective. (especially for men over 40)

Vitamin C- Very high doses of vitamin c can raise your health.  It repairs your immune system and and can play big role in treatment of allergic symptoms.  Many people are deficient in this nutrient. Your body will only absorb as much vitamin c as it needs. Dr. Null suggests that you can determine how much your body needs by bowel tolerance- yes that's exactly what it sounds like- stay with me here... Your bowel will absorb the exact amount it needs and release the rest.  Progressively increase the dosage of vitamin c until bowel movements are loose and then back off until the loose bowel movements cease. Phew, we made it through it. Know that it may be 3-5 grams 3x per day. (note that's g not mg)  Try it and see if your symptoms are reduced.

BioFlavonoids- work hand in hand with vitamin c and often come with foods that contain vitamin c. flavinol and quercetin and pycnogenol.

GLA Gamma Linoleic Acid- restores immune function.  Can be found in evening primrose oil, borage oil and black current seed oil. 

Vitamin E- Builds immune function.  Many women are often deficient in vitamin e.  Female problems cause a deficiency of vitamin e and may affect your immune system. Naturally vitamin e can be found in soybean oil.There is also a water soluble version. Try 200-400IU per day  (also helps ovarian function and skin rejuvenation)

Selenium- trace mineral- is a very important component of the immune system. This mineral comes from the soil and is in decreasing supply due to conventional farming which is stripping nutrients from our soil.  Go organic and you will gain lots of nutrients from your food getting to live in that rich compost that comes from rotational planting.

Vitamin B- helps your immune system (are you starting to see the immune system allergy link?) Is best from food sources as your body absorbs it best.

Garlic- Stimulates the immune system and is  anti-bacterial, anti-viral, and anti-fungal. So eat up! (together preferably so you can't smell it)

Other things to consider...

Inflammatory foods and lifestyles lead to a host of health problems.  Asthma is an inflammatory disease as are many allergy symptoms.  reduce the foods in your life that lead to inflammation and add those that help reduce swelling. (And yes, there's an article coming soon about just that! lucky you!)

sources: 

Vitamin C from Puritan's Pride

-No More Allergies by: Dr. Gary Null (This is a great example of read with attention.  Some of Dr. Nulls ideas seem far fetched but there is invaluable information and research in the book.  So read, skim, note and re-read.  Then compare it to other sources.)

-http://fightinfoods.blogspot.com/p/sources-addictions.html

Allergies, over active immune systems and what you can do about it. Part 1

Photo: Nomadic Lass 

When you are allergic to something, your body reacts to it like it's a poison.  When the rest of the world is happily eating peanut butter cups or running blithely next to six foot tall weeds- You're dying.

Why does your body do this? Your body is perceiving these things as threats.  Your immune system is over reacting. Like I'd over react to anything! Oh, wait.  Never mind.  And once you've had a reaction to something your body arms itself to fight harder next time- read- bigger reaction.  

In an effort to get beyond the "Just take a pill." philosophy of our medical norm- here are some other ideas to try.  

Remove...

First you must know your allergies: foods, plants and environmental.  Often your body can deal with one 'threat' but when many mount up, it just overwhelms you.  Some of these things you can control and remove. (No, I'm not getting rid of my dog.) If you can reduce the things your body reacts to, then when you are bombarded with the things you cannot control, your body will deal better.

Removing dust and preventing mold may seem obvious- though we could all probably do a better job at it. Some you may not know are less obvious...

• Chemicals- Change what you clean with in your home. Make your own multipurpose cleaning solution with vinegar, dish soap and water. You can even make your own laundry detergent. It's very easy and this removes chemicals from sitting on your skin all day.  Removing chemicals from your office and child's school can be harder but can still be done with some cajoling of the cleaning committee, once you know for sure it will help. Remove things you might inhale or touch first.  The change may be huge. Wipe your desk area down to remove the harmful cleaners. You can keep a Tupperware container with homemade cleaning 'wipes' in your office or classroom. (1c warm water, 1/2 c white vinegar, 1T dishsoap, poured over folded paper towels)
• Clean- Your home and immediate office area.  Invest in a lambswool duster. (even a little one for your office.) These types of dusters get in almost any area and really grab everything until you shake it out. I stick mine out the crack in the door and bang it on the outside of my house, so I don't breathe it in ;) Use a microfiber washable cleaning cloth for your wood floors (The best type of floors for allergies b.t.w.) Make sure when you clean with anything wet that it dries completely before you cover it or close it in.
• Beauty- Your body is absorbing all kinds of chemicals from your morning routine.  It's attacking your system little by little.  If you remove these harms then your immune system can relax a bit.  When you run out of that shampoo go check http://www.ewg.org/skindeep before you buy another.  Here's an overview http://www.ewg.org/skindeep/top-tips-for-safer-products/
• Food Allergies- A doctor can order a blood test for you to determine foods you may be allergic to and test the top offenders.  You may also be suspicious of offenders if you start keeping a simple journal. Watch for side affects such as stomach aches, head aches, asthma, hives, arthritis, stomach pain, among others.  When these symptoms appear, write what you've eaten for the last couple meals.  Then see if you can notice a pattern.  If you're suspicious a food is creating a problem remove it for four days then eat it alone on the fifth day. Dr. Null says most allergies will appear almost immediately from this challenge. Repetitive eating may also create intolerance's to foods, so change it up often.  It's great from a nutritional standpoint too. 
• Food Contaminants- Avoiding processed foods may also help your allergies because they can create poor cravings due to their lack of nutrition and may lead to a nutritional decline spiral and a poor immune system. Eating organic helps removes pesticides that build up in your blood stream.  Also food grown organically enriches the soil and provides valuable micro-nutrients hard to get.
• The Great Outdoors- No I'm not suggesting that you lock yourself indoors.  Sometimes this can make your allergies worse! (Air out that house, office and classroom.)  You can help your allergies by removing weeds near your home, dirt that's close to your home and gets kicked up and sucked inside whenever it's windy, controlling moisture and drainage from your home, among other aggravants.
• Mercury- Ask your dentist if they are using mercury in your fillings.  some people have no problems. Many go un-diagnosed for years.  Better to just avoid this metal.
• Chlorine- This chemical cleans but never gets out of our ground water and can create lots of health problems to tax your system.
• Radon- This gas comes from the soil and can be dissipated quickly with a fan.  If you have a basement or crawl with soil under it, install a fan for this purpose.
• Dry-Cleaning Chemicals- Use green cleaning or hang your cleaned clothes outside for a bit to let them air out when you get them home.
• Pesticides- are absorbed into your fat tissue and cause neurological disorders and kidney and liver problems. Save your system the extra problems and go organic.
• House Paint- Buy water based latex.  You'll get fewer toxins in the air.  Buy the one with the least volatile organic compounds too.
• Room Deodorizers- Please stop spraying that stuff! I can't breathe just thinking about it.  While we're at it, remove the plug ins, and all the fake perfume scents that cover those awful smells.  Use baking soda, vinegar, lemon juice, use natural oils if you wish and you can always boil orange rinds or water with a couple drops of peppermint oil. 
• Set a small jar with a few drops of your favorite essential oil mixed in on your counter.
• Open a window.  Hey! There's an idea!
• Clean your light bulbs
• Clean your vent covers.  Spray with your all-purpose vinegar cleaner, brush and dry.
• Set out a bowl of vinegar in the room overnight.
• make your own spray with lemon juice and a little baking soda. Spritz

Add...

Watch for the happier side of this coin in our next post.

sources: 

-No More Allergies by: Dr. Gary Null (This is a great example of read with attention.  Some of Dr. Nulls ideas seem far fetched but there is invaluable information and research in the book.  So read, skim, note and re-read.  Then compare it to other sources.)

-http://fightinfoods.blogspot.com/p/sources-addictions.html