A Family Fitness Guide

Hemorrhoids

Embarrassed indeed. But 6 out of 10 people have it.

Hemorrhoids are distended veins in the lower part of the rectum and around the anus that may extend outside the body. They can cause bleeding, itching, and sometimes pain. They are usually the result of constipation or straining when having a bowel movement. They effect bout 60% of the population; men, women, children alike are prone to hemorrhoids. Some women develop hemorrhoids during pregnancy because of the pressure of the fetus in the womb, and after childbirth due to the physical strain of the birth process.

Many experts believe that a lifestyle lacking fresh fruits, vegetables, whole grains, and high-fiber foods, coupled with high stress and a lack of exercise are major factors leading to hemorrhoids. Anyone experiencing symptoms of hemorrhoids, painful bowel movements, or rectal bleeding also be a sign of other serious health issues.

Lifestyle Suggestions

• See a healthcare professional if you are experiencing any of the symptoms described above. Get a blood test to insure that you have not become anemic due to blood loss.
• Increase you intake of fresh fruits and vegetable, and whole grains.
• Limit high-fat foods and fatty red meats from the diet.
• Take a fiber product to help bowel movement
• It is essential that you drink at least one-half your body weight in ounces of filtered water every day.
• Start a regular exercise program
• Limit caffeine, sugar, and spicy foods that can irritate hemorrhoids.

Daily Supplementation

• Vitamin C with bioflavonoids: 500-1500 mg
• Vitamin E: 400-800 IU
• Selenium: 100-200 mg
• Omega-3 fatty acid- Fish oil 2-3 g; Flaxseed oil 1 tablespoon.
• Fiber: 25-40 grams from all sources. Most persons need 5-15 grams per day from supplementation in addition to dietary intake.

Curried Vegetables

This one is also very easy to prepare, in like 10 minutes or so.  Ingredients listed here for single serving, just multiply the portions accordingly.

Ingredients:

• 1/2 cup each broccoli, carrots, cauliflower, cut in bit-size pieces
• 1/3 cup low-fat ricotta cheese
• 1 tsp. curry powder, or to taste

Cooking instructions:

• In a small pot, cook vegetables in 1/2 cup water until tender-crisp.
• Meanwhile, mix ricotta cheese with spices
• Drain Vegetables and place in serving dish; stir in ricotta cheese/spice mix

There you have one healthy, low-fat vegie dish.

Cucumber and Onion Salad

This is a very simple vegie dish that my family loves.  Very easy to make and tasty to enjoy. This time of year, cucumbers are very cheap, I can get 8 for $1 at the local market.

When cucumbers are garden fresh, you can prepare this salad without peeling them.  Later in the year, when they have a waxy coating, peel the cucumbers.  This salad looks pretty served as individual serving on a bed of tender leaf letter.  For crisp cucumber marinated only 1 hour or less.

For 4 servings you will need:

• 3 cucumber, 6 inches long or 2 European type cucumbers about 10 inches long each.
• 1 bunch green onions

Marinade:

• 1/2 cup while wine vinegar
• 1/2 cup sugar
• 1 tbsp. dill weed
• 1 tbsp. salt
• 1/2 tsp. white pepper
• Butter or leaf lettuce
• Fresh tomato wedges for garnish

Preparation:

1. Slice cucumbers thin; use thinnest blade of food processor if available.  Turn into bowl
2. Slice green onions diagonally as thinly as possible.  Add to the cucumbers.
3. In small bowl, mix vinegar, sugar, dill weed, salt and pepper.  Whisk with fork until blended.  Pour over onions and cucumbers.  Turn with spatula to coat all pieces.  Marinate in refrigerator for 30 minutes or more.
4. Lift cucumbers from marinade.  Serve on lettuce leaves or by itself.  To serve buffet style, drain off some of the marinade and put cucumbers into a pretty bowl.  Garnish with tomato wedges if desired.

Good serving with: poached, baked or barbecued fish; barbecued chicken, roast turkey, meat balls, meat loaf.

Save the marinade and use to flavor a second batch of salad.  Cut ingredients in half for 2 servings or double for 8 servings.  I make plenty and keep in a glass jar for any time and it should keep for a couple of weeks.  Very convenient.

The Foundation Workout

Warm-up is not really necessary for the beginning level. If you can’t do 10 reps, use a lower grade elastic band, or reduce the weight if you’re using dumbbells. If you get to 15 reps without any burning in the muscles, you need more resistance. Go up in weight if you’re using dumbbells or add another elastic band. Wrap the elastic bands around your hands a couple of times to prevent slipping. Keep increasing the resistance until you get slight burning after 15 reps.

Whether you stand on the bands, sit on the bands or have them closed in a door frame, sooner or later they’ll slip. Avoid looking at them directly as you perform the exercise so you won’t get hit in the face.

You can do the groups in any order, but don’t change the matched exercises within the group. Since we are using the Opposition Muscle Training, each pair must be performed together. Use a stop watch to time the rest intervals. You can rest no longer than 30 seconds!

The exercises shown here are for the people using elastic bands or surgical tubing. In most cases the exercises can be done the exact same way using dumbbells.

Biceps Curl

Starting position: Stand on elastic band or tubing with palms facing forward. Knees can be slight flexed to relieve any pressure on lower back. Raise arms toward chin while keeping elbows pointing downward. Return to starting position. After 10-15 reps, GO immediately to Triceps Extension.

Triceps Extension

Starting position: Begin with hands behind your head with elbows pointed upward. Extend the hands toward the ceiling until full extension; then return to the starting position. After 10-15 reps, STOP and rest for 30 seconds. Do this pair of exercises with rest periods 3 times, then go to the next set.

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Overhead press

Starting position: stand or sit on elastic band or tubing, elbows flexed at sides, palms forward. Extend arms overhead until elbows are fully expanded. Return to starting position. After 10-15 reps, GO immediately to Lat Pulldown.

Lat Pulldown

Starting position: insert the elastic band or tubing in door or over beam, kneeling or sitting on feet depending on height of door or length of band. Grasp each end with arms extended overhead. Pull band down toward shoulder maintaining at least a shoulder width between arms and preferably more. Return to starting position. (Note: tie a knot in the center of the elastic band so it won’t slip through and snapped you in the head!) After 10-15 reps, STOP and rest for 30 seconds. Do this pair of exercise with rest periods 3 times, then start the next pair of exercises.

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Lateral Raise

Starting position: stand on elastic bands or tubing with hands at your side, elbows slightly bent with your palms facing backward. Raised arms up and to the side away from your body until your hands reach shoulder level then returned to the starting position. After 10-15 reps, GO immediately to Shoulder Shrug.

Shoulder Shrug

Starting position: stand on elastic band or tubing with hands at side and palms facing backward. Drop shoulders as far as possible while keeping back straight. Try to touch your shoulders to your ears, while squeezing the trapezius muscles as far as you can. Then relax to starting position. After 10-15 reps, stop and rest for 30 seconds. Do this pair of exercises with rest periods 3 times, then start the next pair of exercises.

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Bench press

Starting position: sit in the chair with elastic band or tubing around for back, elbows flexed, and palms facing forward. (The use of the bench is prefer to but when in your home or on a business trip, doing the exercise with a restricted range of motion is better than not doing it at all). Extended arms by pushing away from the body until full extension is reached. Return to starting position. After 10-15 reps, GO immediately to Seated Row.

Seated Row

Starting position: sits on the floor with legs extended and elastic band or tubing around the sole of the feet, palms facing down. Pull back toward chest, trying to touch shoulder blades together. Return to starting position. After 10-15 reps, STOP and rest for 30 seconds. Do this pair of exercises with rest periods three times, then move on to the next pair.

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Legs Press

Starting position lie on your back with knees flexed and the elastic band or tubing across the sole of your feet. Extend the legs while keeping both arms firmly on the floor to maintain balance. Return to starting position. After 10-15 reps, GO immediately to Calf Raise.

Calf Raise

Starting position: stand on the elastic bands or tubing holding onto the ends with palms facing backward. Raise up on your tiptoes as high as you can. Returned slowly to starting position. You may stand on a 2- inch block of wood to increase the stretch of the starting position, but be sure it is firmly attached and that you can maintain your balance.

After 10-15 reps, STOP and rest for 30 second. Do this pair of exercises with the rest periods 3 times then start the next pair.

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Abdominal curl

Starting position: lie on your back with legs elevated on chair and arms across your chest or by your sides. Contract abdominals and lift shoulders off floor. Return to beginning position. Use your abs to perform this exercise – not momentum. After 10-15 reps, GO immediately to Modified Leg Lift.

Modified Legs Lift

Starting position: arms at side, knees flexed, head flat. Lift legs using lower abdominal muscles. Again, use abs and don’t rock. Return to beginning position. After 10-15 reps, stop and rest for 30 seconds. Does this pair of exercises with rest period one more time.

You are done. Mission accomplished.

Cardio and Weight-Training Exercises

Let’s Get Moving

No time to exercise? You just have to make time, because if you don’t, all kind of ailments will follow. The body is designed to move, so you either move it or loose it. When you are coming up with excuses not to exercise, ask yourself whether you can afford to get sick, live in pain or not able to do the things you like and want to do later on in life? If not, you just have to find the time, even 30 minutes a day will do.

Here is a foundation exercise program any one can do (unless your doctor says no). You don’t have to go to a gym. You need only 30 minutes. You can do the cardio and weight training at home, around the block or in your back yard.

Cardio exercise

Cardiovascular (cardio) exercise is commonly referred to as “aerobic” which means “with air”. Exercise increased the heart rate, and when your heart rate increases so does your breathing rate. This is to pull in more air containing oxygen to compensate for the increased oxygen you are using in muscles. Blood flows faster to deliver oxygen and other nutrients to muscles and to remove waste products. Research shows that the benefits of cardio exercise on numerous.

Types of cardio exercise

The types of cardiovascular exercise, also call modes, are whatever uses large muscle groups in rhythmic patterns.

• Walking, jogging, all running outdoors or on treadmills
• Cycling outdoors or on cycle ergometers
• Swimming all pool-walking
• Cross-country skiing or Nordic-tracking
• Stair climbing using stairs or stair-climbing machines
• And too many others to list

Find something you like (or dislike the least) and go for it. You can use a combination of various exercises on different days or even within each workout. It’s up to you, but you must pick something.

The foundation 5-20-5 cardio workout

Once you have picked the mode of cardio exercise, get started. Get out door, jump on the bike, get in the pool, put on the skate and get moving.

5 Begin at a comfortable pace—one that is easy to sustain without getting out of breath. You may feel a slight glow and have to take the deep breaths occasionally, but you should be comfortable. If not, back off, because you have started too fast.

20 After 5 minutes, increase the speed, grade, or intensity in a way appropriate to your mode of exercise so that you are moving faster and breathing deeper in a rhythmic way. If you are gasping for air, slow down! This is a pace you want to sustain for the next 20 minutes. You should start to sweat – that’s good because it means your cooling system is working just fine.

5 Reduce the intensity for 5 minutes to cool down—same pace as you warm-up—and you are done. Time to hit the showers

This is the simple as approach to cardio exercise and it’s effective. It’s always good to have a workout buddy to make sure your form is correct, to make the times go faster, and to drag you to the weights when you feel like skipping your workout.

Although it is recommended that you do 30 minutes continuous exercise for better result, you can do 10 minutes three times a day. You can also change the type of exercise you do. Walk in the morning and ride an exercise bike in the evening. Variety can spice up your workouts.

Is 30 minutes enough to burn fat?

There is no such thing as fat burning exercise! As long as you don’t over-eat, your body will be forced to burn fat throughout the day. The best thing to do is to exercise as hard as you can to use as much total energy as possible—then after your body uses up all of the readily available carb, it will have to burn fat.

Weight training workout

If the heaviest weight you have ever lifted was yourself out of an easy chair to go get another snack, or you have lifted in the past but now it’s just a faded memory, this foundation weight training program is the place to begin. And you don’t have to go to the gym if you don’t want to. You can do this program your living room.

You can use the elastic bands or surgical tubing or dumbbells for resistance. Either way, you don’t have to spend thousands of dollars for equipment just to get started we are.

The promise is no more than 30 minutes per day for three days a week. It can be Monday-Wednesday-Friday, choose a-Thursday-Saturday, or any other combination as long as there is a day of rest between weight training exercises.

Weight training lingo such as reps, sets, and rest…Reps are repetitions – how often do you do in action. Sets are groups of reps –for example, you do an action 15 times and that equals one set. Rest means relax—you don’t have to put your head down on your desk, just hang loose and let your muscles recover.

Some cautions

Never hold your breath! Breathe out on exertion and in when returning to starting position. This includes abdominal exercises as well. Holding your breath builds up pressure in you chest cavity. The effect is t make your heart beast harder wile you’re lifting and limits the return of blood to your heart.

Start slowly to prevent injuries. You will make gains quickly and avoid the pain and possible injury of doing too much, too fast.

Don’t lift alone if you are using free weights. Too many injuries occur when people lifting heavy weight don’t have a spotter and drop a weight on themselves. Be safe because you can lose a lot of time in recovery.

What Is A Healthy Body?

It’s a body that helps you achieve you goals.

It gives you the energy you need for work and play.

It provides you with the stamina you need for the lifestyle you want.

It provides a reserve when you face health challenges and emergencies.

It’s strong so you can take care of yourself at any age.

Above all, it’s a body with a normal weight, blood pressure, cholesterol, and blood sugar level.

That’s what a healthy body is, you can have one too. Here we show you the way, but know this: you need to earn your healthy body every day.

There are two major parts to a healthy body: nutrition and exercise. We will focus on the exercise and will take up nutrition in another post.

There are two body systems you want operating well because every other system relies on them: the heart and blood vessels, called the cardiovascular system and the muscular system. Therefore, you need two types of training to be fit: cardio-exercise and weight- training.

Cardio exercise

The body depends on the heart and blood vessels to transport good things into your body’s cells and cellular waste products out. To be fit and healthy, you need this system working at peak capacity. When this system works well, you can:

• Reduce the risk of cardiovascular disease-both heart attack and stroke
• Reduce the risk of developing type 2 diabetes
• Make bone stronger
• Reduce body fat
• Improve the functioning of your digestive system
• Improve immune function
• Reduce stress level
• Increased libido and decreased impotence
• Improve your hearing and memory… And list goes on, but we think you get the point

Muscular system and weight-training

Building muscle is important for times when we need strength, such as carrying heavy objects. But did you know that muscle mass is metabolically more active than fat? Adding muscle will use calories all day long. So in order to rev it up, you need to build it up.

Too many people invest time but don’t focus on the quality of their workouts. Most of the people who spend hours in the gym aren’t working hard the entire time, and lounging around and dawdling won’t improve your health. When it comes to fitness, you only get out what you put into it. It isn’t so much the quantity but the quality of exercise that important.

Flatulence (Abdominal Gas)

Flatulence is the buildup of intestinal gas, and can cause frighteningly intense abdominal pain.  Flatulence may also cause mild to severe distention of the abdomen and can affect some people on a regular basis.  To relieve the pressure, excess gas is eliminated through the mouth or the anus.  For most people, this can make work and play uncomfortable as well as painful (not to mention embarrassing).

May experts believe that flatulence is caused by the incomplete digestion of certain foods (primarily carbohydrates), fermentation of food in the digestive tract, or the swallowing of air when eating in a hurry.  Food allergies and digestive disorders should always be evaluated if gas, constipation, or diarrhea occur regularly.

Lifestyle Suggestions

• Keep a record of foods eaten and personal behavior, such as eating too quickly, if gas develops regularly.
• Do not overeat.  Too much food contributes to digestive fermentation, which causes gas.
• Limit the amounts of refined carbohydrates (white-flour foods) and sugars, both of which can cause excess gas.
• Limit the amounts of artificial sweeteners in the daily diet.
• Limit alcohol.
• Eat yogurt with live L. acidophilus cultures daily.
• Take digestive enzymes at every meal.
• Drink peppermint tea with fresh lemon juice frequently during the day.
• If problems persist, consult with a healthcare professional for an evaluation and diagnosis.  Request testing for food allergies and gastrointestinal problems such as gallbladder and nutrient-absorption disorders.

Headaches

Headaches have been calling problems for human beings since the beginning of recorded history. Today it is a major reason for visit to the doctor. Billions of dollars spent on over-the-counter preparations for headache relief each year. It is important to know that not all headaches are the same. Anyone, including children, who suffers from headache on a frequent basis should consult with a healthcare professional for diagnosis, since headaches can be a symptom of a serious problem within the body.
Tension headaches are the most commonly reported type of headache, usually caused by unmanaged stress. The reaction to stress causes the tightening of the muscles in the shoulders and neck area. When this occurs there is a restriction of blood flow to the head resulting in pain that runs from the shoulder, up the neck, and over the top of the head, usually ending up as pain in the forehead or temple. Tension headaches affect men and women equally.
Migraine headache, on the other hand, are a throbbing or aching pain on one side of the head, usually preceded by nausea, vomiting, or a change in vision. Migraines usually affect women more than men and usually have triggers that initiate the migraine. There are a variety of stimuli that at as trigger including smoking cigarette, stress, certain foods, allergens, and hormonal imbalances. Migraine headaches can incapacitate an individual, sometimes resulting in the need for powerful medications to relieve the pain.
Cluster headache used to affect men more frequently than women. This head pain strikes without warning and its sharp, intense and generally located around the eyes. The person who is most susceptible to cluster attack (no named because they occur regularly for weeks or four months) is the Type A personality who doesn’t handle stress well and usually smokes or drinks.

Lifestyle suggestions

• If you have headache consistently, consult with a healthcare professional for evaluations and diagnosis. Discuss testing blood sugar and thyroid function as well as food allergies. Women may need hormonal testing to determine if an imbalance of hormones may be contributing to headache.
• Avoid all foods that contain artificial colors, additives, preservatives, and excess sugar.
• Avoid caffeine and alcohol. Cheese, chocolate, wine and alcohol can trigger or aggravate headaches.
• Do not use any tobacco  products.
• Exercise regularly to improve blood flow and help manage stress. When what you are doing is likely to cause a tension headache, stretch neck and shoulder muscles every hour or so to keep the blood pumping. It looked a little odd, but so what.
• Learn how to control stress and stressful situation. Seek the help of a healthcare professional.
• Sleep well. The body heals and repairs itself during rest.
• Consider therapeutic magnet, acupuncture, acupressure, or chiropractic procedures for pain relief.

Daily supplementation plan

• Vitamin B complex: 25 - 100 mg, take natural and or phosphorylated B complex
• Calcium: 1000 - 1500 mg, should be synergistic with magnesium.
• Magnesium: 400 - 700 mg
• Feverfew: 250 - 750 mg, may relieve migraine headache. Caution: do not use if allergic to plants in the daisy family.
• Kava kava root or passionflower or valerian: 150 - 450 mg, these herbs have a calming effect, particularly with stress headaches. Try them one at a time to see which calm you best.

Depression

For many years, depression was not discussed, accepted as the disease, nor treated correctly. Those people who suffer from chronic depression were often tucked a way in the back room by their families, or given medications that left them in a stupor much of the time. There was a stigma associated with this disorder. But that was then and today is now, and things have changed.

Depression is a major health issues in America with an estimated 50 million people who suffer from some form of the disease. Depression is normally explained as a mood disorder experienced over and extended period of time that impairs normal life experiences. It can result in many symptoms such as low self-esteem, pessimism, lack of interest in daily life, withdrawal, fatigue, irritability, and difficulty concentrating, to name a few. Only a qualified healthcare professional can accurately diagnose depression, and anyone experiencing any or all of these symptoms should consult with one immediately.

Depression has many degrees of severity and many causes. Short-term episodes of depression or other new mood changes can occur with hormone change, including those that occurred during premenstrual syndrome (PMS), the phrases of childbearing both during pregnancy and after the birth (postpartum depression), and menopause. Other forms of depression stand from an inability to cope with the stress of life. Events such as the loss of elevenths or friend, conflicts at home or at work, loss of a job and prolonged or chronic illness can cause depression. Prescription drugs such as tranquilizer, high blood pressure medicines, steroids for asthma, allergies, and anti-inflammatory, is well less alcohol and illegal drug use also contribute to depression. Many experts believe that low level of serontonin in the brain, poor dietary habits, and an imbalance between thyroid hormones and blood sugar levels are contributing factors. Recent research on the causes for depression focused on deficiencies of vitamin B6, B12, folic acid, and amino acids.

People in climates farther from the equator a more susceptible to Seasonal Affective Disorder (SAD), a short-term this order that occurs during the winter and we mean the spring. Symptoms include difficulty in getting out of bed in the morning, low energy, increased appetite, weight gain, and carbohydrate craving. The fewer may be as simple as getting out into the sunlight more often or sitting under special lamps that mimic sunlight.

Current treatments for depression include pharmaceuticals such as Prozac, the most prescribed antidepressant, and counseling. Recently there has been much written concerning the use of food supplements and herbs such as St. John’s wort, SAMe, and 5-HTP for treating depression, and Phosphatidylserine for improving mental function. . Before you seek treatment of any type, you should see a healthcare professional for a diagnosis and plan for treating depression.

Lifestyle suggestions

• Get a complete physical that includes a thyroid, hormonal, and blood sugar test. After evaluations, decide on a plan of action under the guidance of a healthcare professional with regular checkups to follow.
• Limit the amounts of sugar, caffeine, alcohol, and junk food in the daily diet.
• Exercise regularly. If the sun is out, put on your sun block and go for a walk.
• Seek out a mental health professional or a psychologist to help you with your stress reduction, program to change your lifestyle, and other ways to deal effectively with your specific type of depression.
• Sleep well at night. Talk with you healthcare professional regarding any problems with sleeping, nightmares, unusual tiredness, ect.

Daily supplementation plan

Before initiating a supplementation program, discuss it with your healthcare professional.

• Vitamin B complex take as directed on label
• Omega-3 fatty acids: fish oil 1-3 g; or flaxseed oil one tablespoon
• Vitamin B12: 50-300 and mcg
• St. John’s wort: 600-900 mg and/or 5-HTTP: take as directed on label (Caution: Do not take without the specific agreement of a qualified healthcare professional, especially if you are on any prescription medications.

Attention Deficit Disorders (ADD and ADHD)

Attention deficit disorders, including Attention Deficit Disorder (ADD) and Attention Deficit Hyperactivity Disorder (ADHD) have been on the rise over the last 20 years partly because of recognition and acceptance of these disorders. There are other behavioral problems that may mimic ADD or ADHD but are actually different. They include inattention, impulsivity, hyperactivity, and an inability to focus. These behaviors can affect children and adults alike.

The causes of these behaviors are in dispute. However there is a growing agreement by groups of medical practitioners poor dietary intake of essential nutrients, allergies to specific foods while food additives, and chronic early childhood ear infection all contribute to the higher incidence. While drugs have helped those people with attention disabilities, they also produce many unpleasant side effects for some of those people.

You have asked, “What can we do for ADD that may eliminate the use of pharmaceuticals?” The following of some suggestions that may help you cope with your situation. We don’t recommend that you try all the suggestions at once, and certainly, don’t stop any prescribed medication until you discuss it with your healthcare professional. Start with one or two of suggestions and built from that.

Lifestyle suggestions

• It is essential to get an accurate diagnosis from a healthcare professional with an expertise in ADD and ADHD. Only a qualified healthcare professional can give a correct diagnosis and help with a plan of action for you or your child. Not all ADDs and ADHDs are the same. Self-diagnosis is always a mistake and can cause serious problem for your child as well as for you.
• Eat a diet rich in whole grain, fresh food, whole fruits and vegetables, lean meat, poultry, fish and low-fat dairy.
• Limit the amount of sugar, especially in refined sugars, consumed on a daily basis. This includes soft drinks–The average soft drink contains 10 teaspoons of sugar. Diet sodas are not a good substitute and should be used infrequently.
• Omega-3 fatty acids, especially docosahexaenoic acid (DHA), are essential fatty acids. Found in fish oil and flaxseed oil essentials fatty acids are important to a neurological and brain tissue development. Mothers who do not breast-feed should seek a healthcare professional’s help in adding DHA and other essential fatty acids to their infants diet. Researchers theorize EFA deficiency in infancy may be one of many reasons why the brain does not function properly later in life in individuals with ADD and ADHD.
• Work with a healthcare professional on food allergies. Many foods, especially packaged foods, contain additives, preservatives, artificial colors that can aggravate ADD and ADHD. Start by reducing the quantity of such food items a little bit at a time while introducing alternative choices in the diet, rather than removing everything at once.
• Encourage exercise. Exercise helps to change the hormonal-chemical reactions in the brain.
• In the case of children, work with the school and teacher for assistance with your child including remedial and tutorial classes.
• Talk with your child about the years, concerns, insecurities, etc. Seek the help of a counselor if necessary to assist in dealing with the issues.

Daily supplementation plan

• Vitamin C with bioflavonoids: adults 500-1000 mg, children 60-250 mg, product should contain equal amounts of vitamin C and mixed bioflavonoids.
• Vitamin E: adults 400 IU, children 100-200 IU, a fat-soluble antioxidant that helps prevent fat oxidation.
• Vitamin B complex: take as directed on label. Use natural and/or phosphorylated B-complex containing 100% of the RDI.
• Omega-3 fatty acids: fish oil: adults 1-3 g; children 1-2 g. Flaxseed oil: adult 1-3 tablespoons; children 1-2 tablespoons
• Passionflower: 150-450 mg, for calming when hyperactivity is present.
• Chamomile: 25-150 mg, or so for calming when hyperactivity is present. Caution: people with ragweed allergies could have a negative reaction.

Note: Where there is no recommendation for children, divide the child body weight by 150, then multiply the result by the number of tablet recommended on the label or the amount listed for adults.