Summertime Solutions by Dr. Zak Zarbock

Each summer I see a number of patients suffering from preventable ailments, or issues easily treated at home. While it’s smart to schedule annual check-ups between June and August (when the office is less busy with sick visits), here are some tips I’ve developed to help you avoid spending a beautiful afternoon sitting in the doctor’s office.

Let's win this one, boys!Prevent nasty sunburns by choosing a sunscreen with broad spectrum protection to avoid sunburn as well as other types of skin damage. Check out the Environmental Working Group’s current sunscreen recommendations. Don’t forget to reapply at least every two hours – sweating, being in the water, and toweling off can degrade the active ingredients in sunscreen.

While a trip to the doctor’s office is warranted for more severe reactions (like swelling or difficulty breathing), many cases of poison ivy exposure can be treated at home. If you believe your child has been exposed to poison ivy, immediately rinse the skin with lukewarm water and wash anything that may have come in contact with the plant. Calamine lotion or hydrocortisone cream can be used to calm hyper-irritated skin.

Food safety is an important factor in keeping well over the summer months. Keep picnic foods at 40°F or cooler to prevent bacterial growth. Take particular care with mayonnaise-based foods (such as pasta and potato salads), meats and melon, which can breed bacteria like salmonella. Foods like nut butter sandwiches, dried fruits, and shelf-stable snacks that do not need refrigeration are the best bet. Remember to always ask children to wash their hands before eating, too!

From causing trips and falls, to exposing the skin to cuts and scrapes, going shoeless or opting for flip-flops instead of quality shoes can cause more needless harm than most parents realize. Pick closed-toed shoes to give little feet the protection they need.

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New Month, New You! Inspirational Health and Fitness Story

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Lauren McComas could be any one of us. Hard working, vibrant, busy and too young to throw in the towel and just give up on health and fitness. Watch Lauren’s weight loss journey on The Today Show. She did it using Premier Fitness Camp, Zarbee’s most reliable resource for all things health and fitness. PFC literally helped transform Lauren’s body and her lifestyle with their groundbreaking fitness retreat.

Be sure to watch for Lauren’s eating tips in the video, and see her lift some seriously heavy weight.

What are you looking to change in your own life? We will send out Zarbee’s Cambelbak Water bottles and PFC hats to three fans who tell us their health and fitness goals. Let us know on the Zarbee’s Facebook page or Premier Fitness Camp’s facebook page.

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November is a new month and could be a new you!

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5 Health and Fitness Tips From The Experts at PFC

Screen Shot 2013-10-17 at 2.44.09 PMHealth and fitness are top priority here at Zarbee’s. We are constantly looking at ways to make healthy, natural, and effective products for you and your family. That’s why we’re excited to announce that we have partnered with worlds finest live-in weight loss program, Premier Fitness Camp at La Costa Resort and Spa, a transformational fitness and weight loss camp that has produced dramatic results for its alumni.  We are excited to partner with PFC as our best source for health, fitness, and food tips.

Endorsed by The University of California and physicians from around the world who have sent clients to them for lasting weight loss,  Premier Fitness Camp has a “Truly holistic approach balancing body, mind and spirit to help each guest achieve remarkable, weight loss results. With a program clinically designed and proven to work for adults at all fitness levels or body types, and location paramount to any competitor, it’s no wonder Premier Fitness continues to attract professional athletes, celebrities and guests from around the globe, all in line for their PFC transformation.”

Zarbee’s is excited to share 5 of PFC’s Top Ten Health Tips from their top fitness trainers. For all ten tips, click here.

From the PFC Blog:


Do you ever wonder what health experts do to stay healthy and happy? Are health experts just inherently fit and energetic? As it turns out, health experts focus on several key points to keep their lean physiques and energy charging throughout the day.  With so much health information out there, sometimes it can be overwhelming to start your fitness and nutrition plan.  Here are the top 10 health tips from the trainers at Premier Fitness Camp.

1.     Drink water

  • Seems simple, right? If you feel thirsty, you could actually already be 1-2% dehydrated! Aim to drink ½ your body weight in ounces daily and add 8 ounces for each cup of coffee you drink.
  • Some tips for drinking more water include:
      • Use a refillable water bottle to help gauge how much water you consume in a day.
      • Start the day with a tall glass of water.
      • Drink a glass of water before each meal (sometimes we are actually dehydrated when we reach for a snack).

    Learn more about Empowering Knowledge for Healthy Weight Loss

2.     Eat small meals throughout the day

  • TOP 10 HEALTH TIPS FROM YOUR PFC FITNESS TRAINERSEating 5-6 smaller meals instead of 3 large meals keeps your metabolism revving throughout the day.  Mini-meals help prevent overeating. Long gaps between meals can cause you to starve and risk eating the first thing in sight (i.e. the entire bread basket at dinner).  The body uses what it can for muscle repair and energy and any excess calories get stored as fat.  Unfortunately, it doesn’t even matter if the overeating is healthy food – the body doesn’t discriminate with excess calories, it all gets stored away for later use.
  • Tips for eating more small meals:
    • Start the day with a healthy breakfast. Always!
    • Aim for a protein, fat and a carb for each snack and meal.
    • Pack healthy snacks in your bag or car (nuts, string cheese, carrots and celery, fruit, low sugar energy bar).
    • Prep food at the beginning of the week so it’s ready to go when you get busy.

3.     Watch out for hidden sugars and drinking your calories


  • The recommended amount of added sugar in a day is 5 teaspoons for women and 8 teaspoons for men (this equates to 25 and 40 grams, respectively). The average American has 22 teaspoons in a day (110 grams) and 156 pounds of sugar in a year!!
  • Tips for reducing your sugar intake include:
    • READ LABELS. Some drinks look health but actually contain a lot of sugar. Vitamin Water has 33 grams of sugar in a 20-ounce bottle! Fruit drinks are loaded with sugar as well (Snapple has 41 grams of sugar).  Soda is the ultimate sabotage for a healthy body – a 20-ounce bottle of Mountain Dew has 77 grams of sugar (roughly 3 days worth of sugar).  Diet soda is not a healthy alternative. AVOID ALL SODA. PERIOD!!
    • Mixed drinks and fruity cocktails have a ton of extra sugar and calories (sometimes up to 900 calories!)  Keep it clean with alcohol – go for the “skinny” option, red or white wine, light beer, or tonic water. Limit to 1-2 drinks and save it for the weekends.
    • Coffee is okay by itself but careful of added sugar, sweeteners, and whipped cream.  A Starbucks Venti Frappuccino has 400 calories and 60 grams of sugar. Yikes!!

4.     Replace the thought, “I can’t” with, “I CAN!!” 

  • Keep your thoughts positive and be aware of negative thoughts. Debbie Downer thoughts pop into everyone’s mind at some point – learn to swiftly switch out the negative thought with a positive thought. Instead of, “I will never get the body I want,” replace the thought to, “I will continue to make healthy lifestyle choices and work towards having a healthier body.”
  • Being optimistic is a learned behavior that requires training.  Everyone experiences failure. Those that succeed view the failure as a temporary situation and take it as an opportunity for GROWTH.  Change your perspective and view the next failure as a chance to take charge!
  • Tips for staying positive:
    • Visualize your day and how you want it to go before getting out of bed in the morning.
    • Keep a gratitude journal and write down 3 things you are grateful for every night before bed.
    • Keep positive quotes and fun pictures of yourself on the fridge.
      Click here to learn more about our Accountability!

5.     Move every day

  • Increase your physical activity throughout the day by sneaking in extra movement. Examples include: taking the stairs, using the bathroom on a different floor, parking further away, walking or biking places, taking the dog out, doing body weight squats or lunges on a lunch break, dancing when your favorite song comes on, and basically anything that requires a little muscle activity and gets your heart pumping!  Ten minutes of exercise is 100% better than no exercise.
  • Plan your exercise schedule each week and stick to it! Be realistic and set the amount of time you will need for it. Schedule time for cardio, strength training, and flexibility each week.
  • Tips to increase movement each day:
      • Enlist a workout partner to join you.
      • Wear comfortable shoes to work and keep a pair of running shoes in your car.
      • Pack your gym bag before you go to bed

(For the rest of the tips click here)

Remember, health and happiness is a lifestyle. It is your CHOICE to adopt a healthy lifestyle with diet, exercise, and a positive attitude. Follow these Top 10 Tips and you will be on the road to a healthier you!

-Casey McFarland, MPH, NASM – CPT

-Health tips from PFC experts: Jessica Janc, Diana Salom, Todd Bassler, Dejinira Lee, Wendy Sallin, & Ryan Gutierrez 

Stay tuned for more health and fitness tips from Zarbee’s and Premiere Fitness Camp. Let us know what you do to stay active at Zarbee’s facebook page and check out PFC’s Facebook page to get connected with all of their great tips and strategies.

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Dr. Approved Toddler Sleep Tips

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Sleep might not have seemed very important to you before, but then you had kids. Those first few months can be especially rough when you’re trying to get your child on a schedule, and for many, the sleep struggle can last for years.

Dr. Rebecca Kempton, of has made a career out of making sure you and your kids are getting the sleep you need. Check out her 5 Toddler Sleep Tips here on her blog.

One of our favorite tips from Dr. Kempton:

“Encourage independence so you don’t become “the pillow”:  Just as you create a habit by feeding or rocking an infant to sleep, you can  become a sleep “crutch” for your toddler if she needs YOU to fall asleep.  If you make a habit of staying with her in the room until she falls asleep, then when she wakes up through sleep transitions  (as everyone does), she will not fall back to sleep without you. And that’s the last place you want to be in the middle of the night! Instead make a habit of a loving bedtime routine with ample “you” time but then leave your child to fall asleep on her own– with any favorite stuffed animals, who will  be more than happy to sleep with her.”

At Zarbee’s, sleep is a very important topic too. Without sleep, health and happiness can be hard to come by. We’ve introduced our Adult and Children sleep products to help you and your children get the sleep you need, naturally, drug-free, and without habit-forming ingredients. Find Adult sleep at Wal-Mart stores and the Children’s Sleep at your local Target or CVS stores.

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Check out Dr. Kempton’s 5 Toddler Sleep tips HERE and if you or your kids 3 and over need a little assistance in the sleep department, make sure to get a bottle of Zarbee’s Adult Sleep or Children’s Sleep products.

Rebecca Kempton, M.D. Bio:

After graduating with a B.A. in Psychology from Dartmouth and an M.D. from Cornell Medical School, Rebecca Kempton worked for several years as a medical director for healthcare technology and pharmaceutical companies before becoming certified as an infant and toddler sleep consultant and starting her own business, Baby Sleep Pro.  With her three children, aged  five and under, along with dozens of clients nationwide,  Rebecca has honed her sleep coaching skills.  Using a variety of behavioral techniques, she customizes sleep solutions  based on what she learns about you, your child, and your family’s goals; Rebecca  works with clients  nationwide by phone, video chats and email.  For more information, email; visit and follow her on and twitter @babysleeppro


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9 Steps to a Good Night’s Sleep

9 sleep tips

Sleep is a precious commodity, and most kids and adults aren’t getting enough. You can stave off illness, moodiness, and all-around fatigue if you simply get a little more shut eye every night. A bonus? It can also help you look better. However, let’s face it, very few of us are getting the recommended amount of shut-eye that experts recommend.

If you’ve been keeping up with the Zarbee’s Facebook page this week, you’ve probably noticed that we’ve been offering a few tips. Zarbee’s has created a sleep booklet entitled,  9 Steps to a Good Night’s Sleep. Inside, Dr. Zak Zarbock shares his tips for helping you and your little ones sleep better every night. Along with getting 9 helpful sleep tips, our 5 fans a day are also eligible to win a box of the new Zarbee’s Naturals Children’s Sleep product just for entering their story/experience on our contest page.  So far we have covered tips #1-#7.

If you’re just tuning in, here’s a a little recap for you: 

Sleep Tip #1. Consistency is Key

Sleep Tip #2. Create a Sleep Friendly Bedroom

Sleep Tip #3. Stick to a Routine

Sleep Tip #4. Go ‘E-Free’ in The Evenings

Sleep Tip #5.  Teach [your kids] ‘How’ to Sleep

Sleep Tip #6. Going to Sleep is NOT a game

And lastly, today’s Tip 7#: Know the Numbers (for the recommended amount of sleep per age group).

Stay tuned for the rest! We still have 2 more tips and 2 more days to win!

Click here to sign up for today’s contest and get your chance!

In the meantime, try our new all-natural, drug-free, non-habit forming Children’s Sleep product at your local CVS. It may be just the thing for your restless little one to get the sleep they – and you – deserve.

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