I have always worried about the environmental impact of shipping food hundreds of miles across the country and in some cases (fresh peaches in New England in January?) thousands of miles around the world. In addition, if you pay attention to the dwindling fate of local farmers, it all begins to make sense what the logical answer is: become a locavore. If you are obsessed with the idea of eating really good food, like I am, challenge yourself this summer. Try to only buy food that is grown within a 100-mile radius of your home.

Among locavore enthusiasts, a popular pastime is the “eat local challenge,” in which participants try, usually for one month, to eat only food that comes from within their community. The rest of the year, many locavores are more realistic about the limits of their devotion but still make an attempt to buy whatever local products they can.

For example, I have found a local (75 miles away) farmer, Farmer Bob, who, once a month delivers organic, free-range, grass-fed meat, eggs, and cheese to a group of us. He also makes 7 other stops within a 20-mile range on delivery day. It has been such a smashing success for him that he has brought in some of his local farmer friends and now we have options for seasonal veggies and homemade pastas and pies, all at the cost that he would sell to the local grocer. We are helping to support his farming community and he provides our families with outstanding quality foods that are extremely fresh!

If you live anywhere where there is a farming community within 100 miles of where you live, I can assure you that there is a framer Bob waiting to start a food co-op. Pick a beautiful weekend day to go explore the countryside and don’t be afraid to visit local farms and farm stands and ask lots of questions. These farmers need you as badly as you need them.

As you begin your quest to become a locavore, start by visiting http://www.localharvest.org/blog/ or http://www.eatlocalchallenge.com/ for ideas of where you can find locally grown goods in your area.

–Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.

I was at my son’s travel soccer tryouts last night. The setting: a beautiful local winery that rents its fields to our town for the kids to play soccer and lacrosse. The winery is surrounded by dense New England forest, the kind every kid dreams about running through if it weren’t for the deer tick checks that inevitably follow each romp.

In New England, we wait a long time to wear tank tops and capris, following our dreadfully long winters, only to be bombarded by flying, biting bugs of all shapes and sizes. Black flies, gnats, mosquitoes… if you have ever been to New England in the summer, you know what I am taking about. The beauty is like no other, and so are the bugs.

People love to have me around because I am a natural magnet for these venomous creatures. They tend to leave others alone when I am around. Unfortunately for my daughter, I passed this gene on to her.

As a result I have been forced into finding the perfect natural insect repellent, while avoiding conventional sprays that contain DEET. And let me tell you, I have tried them all!

Here’s what works: essential oils of citronella, lemon eucalyptus, cinnamon, rosemary, lemongrass, cedar, peppermint, clove, and geranium.

The down side of these is that they require frequent application to be effective.

My personal favorite formula, Buzz Away Extreme, is made with all natural ingredients (and it smells good, too). Not only did it last an entire soccer practice, but it allowed me to water my garden three hours later, at dusk with not a single bite!!

–Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.

One of the most important daily regiments that allergy sufferers need to do is a nasal cleansing rinse. Rinsing out the sinuses and nasal passageways with lukewarm saltwater is an inexpensive, natural and comfortable way to relieve irritated and inflamed tissue. I recommend doing this at least once a day during allergy season, however when pollen counts are highest, or following gardening or lawn mowing, nasal irrigation should be repeated to remove any pollen residue that inevitably produces mucous and congestion.

There are many different nasal rinsing apparatus available on the market; netty pots, Nasaline, and my personal favorite The Rhino Horn. The Rhino Horn is plastic, which has its pros and cons, a pro being that it does not break easily (like a ceramic netty pot) and it travels well. Not to mention, the shape of the Rhino Horn is ergonomically correct in that when the apparatus is held up to the nostril, the saltwater solution flows freer through the sinus passages and out the other nostril.

In addition to rinsing the sinuses, natural remedies that I have found to be most effective for treating seasonal allergies are quercetin and essentially fatty acids. Quercetin stabilizes mast cells so that histamine is not readily released. A dose of 250-500mg three times daily is most effective when allergy season is at its peak.

Essentially fatty acids are effective in reducing inflammation in mucous membranes. The ideal essentially fatty acid blend for allergies and asthma is a combination of borage oil and fish oil (EPA and DHA). I recommend Nordic Naturals Complete Omega 3-6-9 Liquid at a dose of 2 teaspoons per day.

–Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.

For most people, after a long winter, the budding of trees and spring flowers can be a greatly anticipated time of year. However, for allergy sufferers, it can be an unwelcome time as sneezing, runny nose and itchy eyes prevail. Being proactive with your health during allergy season can vastly prevent most symptoms and make springtime a time to be outdoors.

Histamine is a neurotransmitter that is released from mast cells when the body is exhibiting an allergic reaction or immune response. Histamine dilates blood vessels and increases blood vessel permeability. This leads to visual signs in the body such as localized swelling, warmth, and redness. Histamine also irritates nerve endings that can lead to itching and pain. The bump and redness immediately following a mosquito bite is a good example of this reaction, which occurs seconds after challenge of the mast cell by an allergen. If you are a person whose body “over-reacts” to bug bites, then your body likely has a tendency towards inflammation and allergy.

Try taking a daily dose of Vitamin C. Research shows that 1-gram a day can help to reduce overall histamine levels in the body. Foods that tend to increase histamine levels in the body are strawberries, tomato, chocolate, wine, bananas and shellfish. These foods should be limited or avoided all together during allergy season. In general, dairy foods such as cheese, milk and yogurt should be avoided as well, as they have a tendency to cause generalized inflammation and can create more mucous if it already exists.

Berries such as blueberries, cherries, and raspberries as well as mango contain a good amount of bioflavonoids. These phytochemicals stabilize mast cells in the body and decrease overall histamine response, thus reducing inflammation.

Lastly, try using a HEPA air filter. It can reduce dust in the bedrooms and main living areas as well as eliminate circulating pollen that enters through open windows. Be sure to keep windowsills wiped down in the bedroom and sweep under the bed. Keep in mind; the bedroom should be the most dust-free room in the house as this is where you will have the most concentrated period of breathing throughout the day!

–Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.

Did you know?

• Omega-3 fats taken during pregnancy and breastfeeding can reduce a mother’s risk for postpartum depression

• Omega-3 fats support the healthy development of the fetal brain, eyes, nervous system, and immune system

• Omega-3 fats significantly reduce the risk of allergies in infants

• Omega-3 fats improve attention and focus in infants and young children

One thing we know for certain is that being pregnant does not automatically mean that you will become depressed after the birth of your child. However, if you do not nourish your body properly during pregnancy and breastfeeding you are at risk. DHA (docosahexaenoic acid) is an Omega-3 essential fatty acid that makes up approximately 20% of the human brain and nervous system. DHA is considered essential because the body cannot produce this type of fat and it is essential that it is obtained from the diet.During the last trimester of pregnancy, the developing fetus’ nervous system undergoes a tremendous growth spurt. In order for the developing nervous system to grow properly, it requires healthy fat in the form of DHA from the mother. Maternal stores of DHA are preferentially shuttled to the fetus at this time, leaving a smaller supply for mom. I’m sure most moms will agree; we always give our children the best of what we have!Unfortunately, unless a mother is eating a lot of fish, or supplementing with a high quality fish oil product, the new mom can be left depleted of DHA, and therefore at risk of developing postpartum depression. Following childbirth, a newborn’s nervous system continues to grow rapidly, and similar to pregnancy, DHA is preferentially shuttled through breast milk to the new baby. Again, leaving mom with depleted stores of healthy, essential fat, furthering her risk factors for depression and baby blues.The bottom line is that pre and postnatal supplementation with essential fatty acids is as essential as a prenatal vitamin! International organizations recommend a minimum of 300mg daily of DHA, however I suggest 450mg of DHA. Try Nordic Naturals Prenatal DHA, which will give you this amount in just 2 capsules.–Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.

The state of women’s emotional health during and following pregnancy has become a hot topic on Capitol Hill. During the spring of 2008, Congress will be addressing provisions for “The Mother’s Act”, Senate Bill 1375, which provides federal funding for the development of new treatments for anxiety, depression, and unpleasant mood changes that can occur with motherhood. The “baby blues” of motherhood are characterized by mood swings, feelings of being overwhelmed, tearfulness, irritability, mood changes and a sense of vulnerability, all of which any new mother can attest to!

While the excitement around the passing of this bill is high, it can’t be overlooked that much of the funding for this bill is coming from the pharmaceutical industry. Let me assure you, pregnant women do not have an anti-depressant deficiency. Nutritional treatments for improving emotional health during and following pregnancy have been scientifically proven and need to be considered as well.

It is well established that appropriate nutrition greatly improves pregnancy outcomes for both mom and baby. During pregnancy, a women’s physiology changes dramatically to meet the needs of the growing baby. Nutritional demands, in the form of fat, protein and calories, must be increased to ensure that these physiologic changes are met.

Be sure to write your Senators and let them know that you support this bill, especially if it is inclusive of non-pharmaceutical means as well, including, but not limited to nutritional intervention. Let your voice be heard!!

–Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.

Just like the body needs essential amino acids for normal functions, it also requires another essential nutrient that is often overlooked. Essential fatty acids (EFAs) are considered essential fats because they are required for health, but cannot be produced by the body. These fats, known as omega-3 and omega-6, are commonly called the “good fats.”

Hands down, children are deficient in the beneficial omega-3 fats (as are most Americans) and not the omega-6 fats. Kids consume excessive pro-inflammatory omega-6 fats from corn, soy, safflower and sunflower oils. An imbalance in the omega-6 to omega-3 ratio has been unequivocally proven to burden the body with excess inflammation. In kids, this has been linked to conditions such as eczema, asthma, allergies, and attention and behavioral problems.

Simply put, omega-3 fats are brain food. The brain is made up of 60 percent fat, half of which is the essential fatty acid DHA. Therefore, the type of fat consumed by children⎯especially during the developmental years⎯is of paramount importance. A child’s nervous system begins to form in the last trimester of pregnancy and continues to develop at a rapid rate until the age of seven. The essential omega-3 fats, primarily DHA, are required for adequate nervous system development. Research has shown DHA is especially important for brain and eye development. Getting enough EPA and DHA in the diet, particularly in children, is difficult because many children eat minimal fish and so many fatty fish are laden with mercury, PCBs and dioxin.

I have found that purified fish oil supplementation is the safest way to obtain the omega-3 fats EPA and DHA, without the environmental toxins. Fish oil has been shown to improve many conditions that affect children, including attention, learning, behavior and eye health.

Taste is the key to compliance for adults and children alike. If a kid likes the taste of a product, he will remind the parents to give it to him everyday. In my practice, I use Nordic Naturals Children’s DHA and Omega-3-6-9 Junior supplements. You can call Nordic Naturals and ask them to send you sample packets so that your kids can taste the product before you bring it home. There is nothing worse that spending $20-30, only to find out your child won’t take a product. Compliance will always be higher if it tastes good and a child has decided that he will take the product regularly.

–Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.

The old cliché, “Breakfast is the most important meal of the day,” is not far from the truth. In a 2000-calorie a day diet, which is required to maintain weight for the average woman, almost a third of the calories should be eaten during the first hour or two upon waking. Estimated calories needed for children range from 900 a day for a 1-year-old to 1,800 for a 14–18-year-old girl and 2,200 for a 14–18-year-old boy.

The body needs to consume these calories early in the day so that they can be readily converted to energy sources that will provide mental clarity, focus, physical energy, and to prevent overall fatigue. The most common cause of inattention at work and school that I see clinically, is consuming a low protein, high carbohydrate breakfast, or skipping breakfast altogether!

The body has twenty essential and non-essential amino acids that are required to maintain normal bodily functions such as making skin, hair, muscle, blood vessels, immune cells, digestive enzymes and neurotransmitters for brain function. In most animal protein food sources, all 20 amino acids are readily available–this is called a complete protein. There are no plant proteins that are complete proteins unless they are fortified with manufactured vitamins, minerals and amino acids.

Egg protein is the most nutritious readily-available, complete protein and is considered to be the perfect protein food. It provides the standard of comparison for all other proteins. All of the essential amino acids are present in such generous quantities that egg protein is often used to fortify other foods. However, people tend to be scared of eggs for a number of reasons.

MYTH: Egg yolks are high in fat and contribute little else to the diet.

FACT: Egg yolks contain 45% of the egg’s protein, numerous minerals, and the majority of the egg’s vitamins.

The average person needs to consume a minimum of 0.8 grams of protein per kg of body weight, per day. This is equivalent to a 130 lb. woman eating 47g and a 40 lb. child consuming 15g of protein per day. Every meal, in addition to including either a fruit or vegetable, needs to include a source of protein:

• 1 egg = 7g protein, 70 calories
• Fish, poultry, beef 1 oz = 7g protein, calories vary per type
• 8 oz. milk (2%) = 7g protein, 130 calories, (300mg calcium)
• 1 oz. cheese (1 cheese stick) = 8g protein, 60 calories, (200mg calcium)
• Stonyfield 6 oz, yogurt smoothie = 6g protein, 140 calories, (250mg calcium)
• 21 almonds = 7g protein, 180 calories, (60mg calcium)
• 2 Tbsp. peanut butter (natural, with no sweeteners) = 9g protein, 140 calories

In general, we need to consume a variety of fruits and vegetables daily, while limiting juice intake altogether. Each meal should contain at least 1 fruit or vegetable. Children’s recommended fruit intake should range from 1 cup/day (in divided portions), between ages 1 and 3, to 2 cups for a 14–18-year-old boy. Recommended vegetable intake ranges from ¾ cup a day at age 1, to 3 cups for a 14–18-year-old boy.

Recommended grain intake ranges from 2 oz./day for a 1-year-old to 7 oz/day for a 14–18-year-old boy. This is an area that we tend to overdo by offering so many carbohydrate laden children’s foods such as goldfish crackers, cereal, pancakes, bagels, pasta, and sandwiches.

So what is the perfect breakfast? One egg on whole grain bread and a piece of fruit.

–Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.

When it comes to preventing winter illnesses, don’t look for a quick fix or magic bullet. Your best defense is consistent healthy living, which comes from staying well-rested and well-nourished. When your body feels fatigued and undernourished, it makes you more susceptible to the bacteria and viruses that linger around us. When your body is healthy, your immune system tackles these invading organisms before they have a chance to make you sick.

Creating a routine around eating and sleeping will help both you and your children stay healthy. Sit down, relax and eat three meals a day—at the table—with your children. Try to avoid replacing sit-down, nourishing meals with snacking. Also, make bedtime patterns as early as you can with your children, even before they start school. This way parents have some downtime to themselves or can choose to go to bed early if they want.

Wash your hands often and be sure your children do the same. Although antibacterial soaps, gels and wipes abound, good old-fashioned soap and water do the trick. Antibacterial formulas destroy all the bacteria on our hands, both good and bad. But our skin needs an outer foundation of normal “healthy” bacteria to provide a first line of defense for our immune system. Using only antibacterial products actually diminishes our natural immunity, making us more susceptible to bacteria.

If a cold does strike, sleep, eat and drink it away. Give your body time to recover and turn in early for the night. Simplify your meals—homemade chicken soup really can do the trick. Drink plenty of warm teas to keep the body hydrated. Try adding honey to your tea, as it has antibacterial properties. And take 2-3 grams of vitamin C daily. For kids, 1 gram will do. Emergen-C and Ola Loa vitamin C drinks are easy ways for kids to boost their Vitamin C. Echinacea can help, but only if you use it at the onset of the cold—otherwise reach for medicinal mushroom formulas such as olive leaf, Oregon grape root, and lomatium.

–Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.

My name is Keri Marshall and I am a licensed Naturopathic Doctor in private practice in Dover, NH, and mother of two. I have a general family practice that encompasses all aspects of natural medicine including clinical nutrition, herbal medicine, homeopathy and lifestyle counseling. I enjoy organic gardening, cooking, snowboarding, camping, biking and surfing. Currently one of the big projects I am working on in my community is an effort to improve the public school hot lunch program. Recently, our school board unanimously approved removal of all trans fats from foods being served, no artificial sweeteners, and at least 50% of grains served will be whole grains.

With the information I provide, I hope to help you understand a few simple concepts, one of which is that childhood nutrition begins as early as conception. How we eat throughout pregnancy as well as how we introduce food to an infant will greatly impact lifelong nutrition and eating habits. I also hope to provide beneficial information with regard to decoding nutrition labels and de-mystifying contradictory information that we hear about in the media and what it means in our day-to-day life.

In general, children who consume Standard American Diet (SAD) meet the RDA basic guidelines for nutrition. Unfortunately, it appears that we have set the bar too low and the guidelines set by the government are fostering an epidemic of obesity and poor health. I look forward to creating a forum to discuss ways to raise the bar with regards to our children’s nutrition and explore ways to improve our own personal nutrition and lifestyle habits as parents.

–Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.