Nutrition News
Get the latest in nutrition news, plus helpful tips for staying healthy - see all the articles below!
10 Foods you Must Eat in 2012
Get ready to get healthy in 2012 with these top 10 foods you must eat for a healthy & balanced diet.
Blueberries: Nutritive value per 100gms of blueberries is 57 calories. A handful of blueberries must be eaten at least once a month.
Blueberries are rich in antioxidants such as Anthocyanin, Vitamin C & E that strengthens the immune system & keeps infections at bay. They are particularly helpful for eyes diseases such as age related macular degeneration, which is common in older adults.
Broccoli: Nutritive value per 100gms of broccoli is 35 calories. You must eat a bowl of broccoli at least twice a month.
Broccoli is a cruciferous vegetable, rich in antioxidants. It is full of glucoraphanin, which aids the body to process the anti-cancerous compound sulforaphane. It is packed with nutrients such as Vitamin C & K, Beta carotene, calcium, potassium & carotenoid, making it an ideal choice for weight loss friendly diets.
Spinach: Nutritive value per 100gms of spinach is 26 calories. You must consume 400 grams of spinach once every two weeks.
Spinach is a rich source of fibre, Viamin A & C along with folic acid. Spinach is a great food source for dealing with bowel movement issues such as constipation because of its fibre properties. It is also fantastic for keeping your digestive tract & eyes healthy.
Banana: Nutritive value per 100gms of banana is 116 calories. An ideal pre-gym snack with a glycemic index of just 54, it is good to eat one banana for breakfast every day.
Bananas contains good amounts of Vitamin-B6 (pyridoxine), & Vitamin-C, and provides adequate quantities of minerals like copper, magnesium & manganese. They also contain fibre & pectins, which help normal bowel movement, hence reducing constipation. It also keeps diarrhoea and dysentery at bay.
Tomato: Nutritive value per 100gms of tomato is 20 calories. A half cup serving of tomatoes on a daily basis is essential.
When tomatoes are cooked, the lycopenes from the cells of the tomatoes are released. It is believed that lycopene is the agent in tomatoes that wards off certain cancers. Full of Vitamin A & C, tomatoes help in improving vision too.
Olive Oil: 4.5 grams (1 tablespoon) of olive oil has 40 calories. 25 ml of olive oil a day is considered healthy.
Apart from rich antioxidant content, olive oil is an excellent remedy for rheumatoid arthritis. Doctors support the fact that a diet rich in olive oil & vegetables has an added advantage for patients who suffer from arterial blood pressure, too. Research has also revealed that by following a traditional Mediterranean diet, which is rich in olive oil, you can reduce the risk of heart disease and it also helps in lowering risks of Parkinson's & Alzheimer's diseases.
Groundnut and Coconut oil: 4.5 grams (1 tablespoon) of groundnut oil has 120 calories and 4.5 grams (1 tablespoon) of coconut oil has 57 calories.
Groundnut or peanut oil contains heart friendly MUFA that lowers levels of bad cholesterol in our body without lowering the levels of good cholesterol. Coconut oil does not contain cholesterol; hence it can be consumed for cooking in combination with other oils in the kitchen. But always remember moderation is key.
Cabbage: 100gms of cabbage has 22 calories.
Found in European & Asian diets, cabbage is packed with valuable nutrients such as sulforaphane, a chemical that enhances the body's production of enzymes, which disarms cell-damaging free radicals & keeps risks of cancer at bay.
Cinnamon: A 100gms of cinnamon has just 26 calories. Cinnamon is an excellent natural sweetner and is a well loved spice in many cuisines across the world.
It helps in controlling the blood sugar levels and is excellent for people who suffer from type-2 diabetes. It also aids in reducing triglycerides & LDL (bad) cholesterol, enhancing your body's cells ability to metabolize sugar by up to 20 times.
Pomegranate Juice: A 100gms of pomegranate juice has 65 calories.
It helps in curing certain digestive disorders. Packed with Vitamin C, pomegranate juice also helps in improving blood flow by keeping blood pressure under control. It also prevents certain tooth disorders when the powder of dry pomegranate rind is used with pepper and salt.
Source:
The Timesof India
4 January 2012
3 Superfoods to Boost your Skins Natural Glow
It’s no secret that certain food will help your skin glow from the inside out. Here are three superfoods that will boost any dull dermis.
Fish and Wine; Lead study author Maricel B. Hughes of the Queensland Institute of Medical Research explains, “The antioxidants in wine and the omega-3 fatty acids in certain fish may help combat the damaging effects of ultraviolet radiation.” The two essential fatty acids that you want are Omega 3 & 6.
Omega 6 has the most beneficial effects on the skin & hair. Omega 3 reduces the body’s production of inflammatory agents that can damage the skin. Because the body can’t make either acid on its own, sources such as oily fish - sardines and salmon are a must. Other sources to keep in mind are organic eggs, sesame, rapeseed, walnut, soya bean, and flax oils.
Blueberries are the superfood that some believe to have the highest source of antioxidants, which, along with other nutrients, neutralize damaging free radicals, and thereby reduce cell damage. When skin is protected from free radicals, it can stay younger for longer.
Green Tea is another gem rich in antioxidants that will reduce inflammation and protect cell membranes. It has been proven to reduce the damage of sunburns and exposure to ultra violet light. According to Hasan Mukhtar, professor of dermatology at Case Western Reserve University in Cleveland, “There is evidence that drinking at least two, and preferable four, cups of green tea each day may protect against skin cancers and reverse the effects of sun damage by promoting cell regrowth.”
Source:
Blackbookmag.com
10 August 2011
A Daily Dose of Dark Chocolate May Help Cut Chronic Fatigue Syndrome
Patients in a pilot study found they had less fatigue when eating dark chocolate with a high cocoa content than with white chocolate dyed brown.
10 patients who received a daily dose - 45g - of dark chocolate or white chocolate dyed to look like dark chocolate for two months. The patients then had a month off before taking the other type of chocolate for two months.
Those taking Dark Chocolate reported significantly less fatigue and reported feeling more fatigue when they stopped eating it.
Researchers from Hull York Medical School said the results were surprising but dark chocolate may be having an effect on the brain chemical serotonin, which has been linked with chronic Fatigue syndrome .
Dark chocolate is high in polyphenols, which have been associated with a reduction in blood pressure and can improve levels of serotonin in the brain.
Chronic fatigue syndrome (CFS) is a condition with a diverse range of symptoms but particularly characterised by profound muscle fatigue after minimal physical exertion. Psychological symptoms like depression and anxiety are linked and can be debilitating. Patients often express despair about ever feeling well again.
Although more research was needed to confirm the findings, researchers agreed that patients would do themselves no harm by eating small amounts of dark chocolate and NO-ONE IN THE STUDY PUT ON ANY WEIGHT.
"If you derive benefit, then it's a no-harm, no-risk situation."
FYI: Belgian Dark Chocolate Rocks!
Source:
Based on a BBC report in 2007
22 February 2011
A Side Order of Antioxidants Please!
There's no doubt that antioxidants are beneficial to one's health.
New research shows that consuming antioxidants during meals may result in additional health benefits, or more specifically, may reduce the negative impact of the foods consumed in the main meal. The findings of the research, conducted by U.S. Department of Agriculture scientists based here, showed that the consumption of antioxidant rich foods along with meals reduces oxidative stress that results from foods high in carbohydrates, fat and protein.
The study, published in the Journal of the American College of Nutrition, includes five clinical trials with 6- 10 subjects per experiment. In the studies, subjects were given fruits rich in antioxidants with meals high in macronutrients (carbohydrates, fat, protein) and blood samples were taken before and after the meals. Overall, dried plums and dried plum juice had no effect on antioxidant levels, while the consumption of blueberries, mixed grape powder, kiwi fruit and cherries showed an increase in antioxidant levels.
Studies of a diet without antioxidant-rich sources of food and only sources of macronutrients resulted in a decrease in antioxidant capacity.
Source:
WholeFoods
25 July 2011
B Vitamins Play an Essential Role in Metabolism
B vitamins were once thought of as a single vitamin called Vitamin B. After much research, we discovered there are actually 8 distinct vitamins. Further research has also concluded that B vitamins are water soluble, which means that they are easily excreted out of the body and therefore must be consistently consumed through our diet.
B Vitamins have often been the talk of supplementation over the years because of the essential role it plays in the metabolic process. B Vitamins are essential in functions such as increasing the rate of metabolism, maintaining healthy skin and muscle tone, enhancing immune and nervous system functions and promoting cell growth and division. Each B Vitamin has a specific function within the metabolic process.
Vitamin B1 - Vitamin B1 is also known as Thiamine. Thiamine is essential in healthy brain function and as well as metabolism of carbohydrates. Thiamine deficiencies can cause a disease called Beriberi, which is a disease of the nerve and heart. Symptoms of this disease is weight loss, emotionally unstable, weakness, pain in the arms and legs, impaired sensory perception, irregular heartbeat and in sever conditions death can occur.
Thiamine can be found in a variety of foods, in low concentrations. Yeast and pork have the highest concentration of Thiamine but you can also find it in foods like whole grain cereals, wheat flour, oatmeal, flax, sunflower seeds, brown rice, kale, potatoes, oranges, liver and eggs.
Vitamin B2 - Vitamin B2 is also known as Riboflavin. Riboflavin is required for many cellular processes within the body including the metabolism of energy, fats, carbohydrates, proteins and ketone bodies. Riboflavin deficiencies can cause Ariboflavinosis, which is protein- energy malnutrition. Symptoms may include cracks in the hips, sensitivity to sunlight, and inflammation of the tongue. Riboflavin can be found in a variety of foods like milk, cheese, leafy green vegetables, liver, kidneys, legumes, yeast, mushrooms, and almonds.
Vitamin B3 - Vitamin B3 is also known as Niacin. Niacin is an essential nutrient that plays an role in metabolic process. Niacin is involved in both DNA repair, and the production of steroid hormones in the adrenal gland. Niacin deficiencies along with deficiencies in tryptophan are called Pellagra.
Symptoms of Pellagra include aggression, inflammation of the skin, insomnia, mental confusion and diarrhea. Niacin can be found in a variety of foods such as salmon, avocados, broccoli, nuts, seeds, whole grains, carrots and mushrooms, and animal products such as steak, chicken and pork.
Vitamin B5 - Vitamin B5 is also known as Pantothenic Acid. Pantothenic is an essential nutrient to sustain life. It plays a key role in the metabolism and synthesis of carbohydrates, proteins, and fats. Deficiencies in Pantothenic can cause acne and in severe cases can cause Paresthesia, numbness of the skin. Panthothenic Acid can be found in many foods, but whole grain cereals, legumes, meat, eggs, and royal jelly containing the highest amounts.
Vitamin B6 - Vitamin B6 is also known as Pyridoxine. Pyridoxine assists in the balancing of sodium and potassium as well as promoting red blood cell production. Pyridoxine has also been linked to cardiovascular health by decreasing the levels of Homocysteine , which has been linked to cardiovascular disease. Deficiencies in Pyridoxine may lead to anemia, high blood pressure, water retention, depression and dermatitis. Pyridoxine can be found in various grains, green leafy vegetables, liver, eggs, and meat.
Vitamin B7 - Vitamin B7 is also known as Biotin. Biotin is a co-factor in the metabolism of fatty acids and leucine, and it plays a role in regulating the glucose levels in your blood. Deficiency in adults usually does not cause any symptoms; however, in infants it can cause impaired growth and neurological disorders. Biotin can be found in a large variety of foods such as liver, legumes, soybeans, milk, in small amounts, but larger concentrations can be found in royal jelly and brewer’s yeast.
Vitamin B9 - Vitamin b9 is also known as Folic Acid. Folic Acid is essential for many biological functions such as playing a key role in the metabolism process to producing healthy red blood cells and preventing Anemia to decreasing Homocysteine levels and cardiovascular disease. Some research has also shown evidence that Folic Acid can slow the effects of age on the brain.
Folic Acid is especially important during pregnancies as a deficiency in pregnant women can lead to birth defects, which is why supplementation during pregnancy is often recommended. Folic Acid can be found in large quantities in leafy vegetables, beans, peas, sunflower seeds, liver and baker’s yeast.
Vitamin B12 – Vitamin B12 is sometimes referred to as Cobalamin. Vitamin B12 have been a popular supplement in energy drinks because its vital role in the normal functioning of the nervous system and the brain. Along with Folic Acid, Vitamin B12 helps to produce healthy red blood cells.
Vitamin B12 also plays a part in the metabolism of the cells in the body, including their regulation and synthesis, as well as the synthesis and energy production of fatty acids.
Deficiency of Vitamin B12 can result in anemia, the inability of DNA to synthesize in red blood cell production, memory loss, increase chances of cardiovascular diseases and other cognitive defects. Because Vitamin B12 is only found in meat, eggs, milk and other animal products vegans must supplement their diet with Vitamin B12 or purchase plant based foods that have Vitamin B12 added to them.
Source:
www.healthus.org
January 21, 2011
Garden of Life ~ The Raw Truth
WEST PALM BEACH, Fla., Jan. 18, 2011 New York Times best selling author Jordan Rubin, outlines benefits of the raw lifestyle and how to transform health with the power of living nutrients in his first book in three years, The Raw Truth. The free book giveaway of more than 700,000 copies is one of the largest in the Natural Products Industry.
"We want to get this book into the hands of our loyal consumers who are interested in improving their health and learning more about the raw lifestyle," said Rubin, CEO of Garden of Life.
"The book is important because it provides comprehensive detail on the benefits experienced through this emerging health trend as well as common sense approaches to making the change to a simple, more wholesome diet of foods that are uncooked, untreated and unadulterated."
The Raw Truth includes Rubin's inspirational health transformation story of how he recovered from Crohn's disease. Sixteen educational chapters are devoted to raw food pioneers and health legends such as Ann Wigmore, Andy Szalay, Elie Metchnikoff, Edward Howell and many others who bravely paved the way for the raw movement despite opposition and skepticism.
In addition to raw pioneers, the book profiles some of the most popular raw trendsetters, cookbook authors, chefs and restaurant owners in the country who are inspiring others to experiment with raw foods. Sarma Melngailis, Alissa Cohen, Siegren Johnson, Penni Shelton and other celebrated raw advocates share their tips, recipes, and even beauty tips on how to "get the glow" by going raw.
Rubin said 'The Raw Truth' offers targeted nutrition plans for specific ages, gender and health conditions as well as a recipe section with suggestions for how to eat, snack and prepare delicious meals for the entire family. He added that an extensive resource guide lists many health food stores and companies that specialize in raw foods and body care products.
"Whether you're thinking about becoming a raw food vegan, a raw food omnivore, or just committing to eating raw foods in greater quantities to improve your diet, The Raw Truth has information on why and how you can support your health by doing it," Rubin said.
About Garden of Life
Garden of Life, LLC, is a brand of Atrium Innovations Inc. (TSX: ATB), a globally recognized leader in the innovation, formulation, production and commercialization of science-based and professionally endorsed dietary supplements for the health and nutrition industry. Additional information about Atrium is available on its website at www.atriuminnovations.com
Healthy Sperm
The well-being of your sperm may not be something you think of on a daily basis, but if you are planning to become a father anytime soon, you might as well do whatever you can to ensure that your tiny bundles of genetic propagators are healthy & plentiful.
There are a number of treatment options to improve the health of your sperm and your fertility, including fertility drugs, surgery and assisted reproductive technology. But before you resort to these there are many simple things you can do to give your reproductive cells the best chance of doing their job by eating a diet of sperm boosting foods and avoiding things that are harmful to sperm health.
For plenty of happy and viable sperm, include the following in a balanced diet:
Vitamins: Deficiencies in vitamin A have been linked to sluggish sperm and lowered fertility. Eat plenty of spinach, carrots, dried apricots,oats, sweet potatoes,red peppers and broccoli to give you a vitamin A boost.
Vitamin C, found in good amounts in strawberries, asparagus, fruit and yellow veggies, has a positive effect on sperm viability and motility (the swimming ability of sperm).
Vitamins C, Vitamin E and Vitamin B12 are also vast antioxidants that can help boost sperm production and motility by fighting harmful free radicals.
A good multivitamin supplement is a good idea if you feel that you are not getting enough vitamins from your daily diet.
Minerals: Insufficient levels of Zinc cause lowered sperm counts. Natural sources of this mineral include eggs, turkey, beef,lamb, seafood, pumpkin seeds, oats, yogurt, barley, nuts and oysters.
Selenium is also thought to be beneficial to sperm motility and health. Eat Brazil nuts, red meat, cottage cheese, poultry and eggs to get in some selenium.
Fatty acids: Studies have shown that fertile men’s sperm tends to contain greater amounts of polyunsaturated fats, specifically Omega-3 & Omega-6 fatty acids, than that of infertile men. They are found in walnuts and fish like anchovies, sardines and salmon.
Folic acid: Some men who have been taking dietary supplements containing folic acid in combination with zinc have experienced increases in sperm counts of as much as 70% and research suggests that men with low folic acid levels are inclined to have more sperm cells with chromosomal (genetic) abnormalities. By eating leafy green veggies, whole grain foods, avocados, beans and fruit you will Keep your levels up.
Lycopene: Lycopene, a bright red carotene found in tomatoes, tomato sauce, carrots, watermelons and pawpaw, has been shown to help increase sperm counts.
Water: By drinking plenty of water throughout the day you can counteract dehydration which is one of the main factors associated with low semen volume.
Foods to avoid:
Pesticide-laced fruit and veg Chemical pesticides which are generously sprayed onto many food crops and residues of which may remain on the vegetables and fruit you buy at the shop, are known to have negative effects on fertility & sperm health. Always wash your fresh produce thoroughly before eating it, or better yet, go organic.
Canned food Bisphenol-A (BPA), a hormone-disrupting chemical found in some plastics has been linked to decreased sperm health and many researchers believe that our biggest exposure to it comes from food packaging. The insides of many food and beverage cans are coated with BPA-containing resin and especially high levels are found in canned acidic foods including certain fruits and tomato sauce. Choose fresh food and food bottled in glass containers rather than canned items.
Alcohol: Excessive alcohol consumption can damage sperm. When you’re trying to be fertile keep your intake to moderate levels.
Saturated fats: A diet high in saturated and mono-unsaturated fats, such as those found in bacon, processed meats, sausages, ham and butter, can lead to poor sperm health.
Assorted sperm killers:
There a number of other every-day substances and practices that are no good for your sperm, such as:
Drugs: A number of drugs, both recreational and medicinal, are known to have harmful effects on sperm. These include opiates, steroids and cytotoxic drugs used in cancer treatment.
Smoking: Smokers have been shown to have diminished fertility compared to non-smokers.
Plastics: Sex toys made of vinyl are potential sources of phthalates, plastic-softening chemicals linked to, among other things, infertility. Vinyl shower curtains and some scented cleaners, shampoos and soaps also contain phthalates.
Frequent hot baths: They have been shown to lower sperm counts. Rather take a shower.
Clothing: Underpants that are too tight and that are made of synthetic materials have been linked to infertility, Wear baggy boxers made of cotton instead.
Source:
www.bulawayo24.com
29 March 2011
How To Know If You Are Omega-3 Deficient?
Although the body voluntarily makes most of the fat that it needs from dietary starch or sugar, humans lack the ability to make essential fatty acids (EFAs) and must get them from dietary supplements or food.
Indications that you are EFA deficient or an EFA imbalance is present are: dry skin; the need to use moisturizing creams and lotions; "chicken skin," the presence of tiny rough bumps, usually on the back of the arms; dry hair; dandruff; fraying or brittle nails; premenstrual breast tenderness and menstrual cramps.
Essential fatty acids come in two distinct families, based upon their chemical structure. The two EFA families are not interchangeable and, in fact, tend to compete with one another in the body's metabolic pathways.
Omega-6 Essential Fatty Acids:
"Omega-six" EFAs which is part of the larger family, is found in many vegetable seed oils, including corn, safflowers and sunflowers. Deficiency of omega-six EFAs can cause impairment of growth and fertility, hormonal disturbances and immunologic abnormalities. But an overload of omega-six EFAs may promote the development of cancer. People living in Europe and North America often have relatively high levels of omega-six EFAs in their diets, because of the increased consumption of vegetable oil.
Omega-3 Essential Fatty Acids:
"Omega-three" EFAs which is part of the smaller family, is most concentrated in fish oils, flaxseed oil and green leafy vegetables. The human brain is rich in omega-3 EFAs; their deficiency causes abnormalities in the development and function of the nervous system as well as immune defects. Consumption of fish, flaxseed meal and soy beans supplied omega-3's for our ancestors.
There has been a systematic depletion of omega-3 EFAs from the typical modern diet because of changes in food choices and in the way we process our food.
Fish Oil Benefits:
Fish oils, the most concentrated source of omega-3's, have made front page news because of their potential ability to help prevent disorders as apparently unrelated to one another as heart attacks, cancer, and migraine headaches, and to help reverse the effects of conditions such as psoriasis,cystic fibrosis, ulcerative colitis and rheumatoid arthritis.
Countless people in the US and Europe are short on omega-3 EFAs. Omega-3 rich foods include flaxseed, walnuts and salmon.
Fish Oil and Heart Disease:
According to recent research published in the British Medical Journal, Fish oil can help increase the chances of survival for people with heart disease.
There have been several studies on the potential benefits of fish oil supplements for people who have coronary heart disease. Reviews of the published results indicate that taking fish oil supplements could help decrease the risk of cardiac (heart-related) death by 13-20% in people who already have a heart condition.
Fish Oil Keeps Cells Younger:
As your cells age, your chromosomes become shorter. Telomeres are the extreme ends of chromosomal DNA that shorten with age. Telomere shortening is seen as an indicator of biological aging.
A study done at San Francisco General Hospital and published in the Journal of the American Medical Association (JAMA) found that for people with heart disease, higher levels of fish-derived omega-3 fats in blood were associated with longer telomeres.
Lead author of the study, Dr Ramin Farzaneh-Far stated that this was an observational study and that a randomized trial will be needed to prove causality. "But in the meantime, the results underscore and reinforce the American Heart Association guidelines that patients with coronary artery disease should be taking 1 gram a day of omega-3 fatty acids."
Source:
www.huffingtonpost.com
17 May 2011
Less Salt..Live Longer
You know salt is bad for you, but you may not realize just how bad!
A diet that is high in salt is almost guaranteed to raise blood pressure. Hypertension is a leading cause of heart disease, kidney disease and stroke. And even in people with normal blood pressure, excessive salt stiffens the arteries and increases the risk for heart enlargement, heart failure and other cardiovascular and kidney diseases.
The problem is that salt attracts water. A high-salt diet draws water into the bloodstream. This increases the volume of blood and forces the heart to pump harder.
The American Heart Association urged federal officials to adopt a new recommended upper limit for salt of 1,500 milligrams (mg) a day. Most Americans consume more than double that amount. Some Americans consume up to 10,000 mg daily.
The American Heart Association, along with health agencies in New York City and elsewhere, is promoting a campaign (the National Salt Reduction Initiative) to reduce the amount of salt in packaged and restaurant foods by 25% over five years. That's a good start, but it's far from enough.
LIVE LONGER
The average adult who reduces his/ her salt intake to the recommended level can expect to have a reduction in systolic blood pressure (top number) of six to seven points and a reduction in diastolic pressure (bottom number) ofthree to four points. For patients with mild-to-moderate hypertension, that might be enough by itself to achieve healthy blood pressure. For those with higher pressure who are taking medication, a lower-salt diet could allow them to take a lower dose.
A study conducted by researchers at Harvard Medical School and other institutions found that people with slightly elevated blood pressure who reduced their salt intake by 25 percent to 30 percent were about 25% less likely to have a heart attack or stroke 10-15 years later than those who didn't curtail salt. On average, the participants who achieved healthier blood pressure reduced their salt intake by only about one teaspoon daily.
HOW MUCH DO YOU NEED?
To be clear, we all need some salt. It contains sodium, an electrolyte that aids in the transmission of nerve impulses, controls muscle contractions and helps maintain healthy hydration and blood pressure. The body doesn't make salt, so you need to get it from foods. However, no one needs more than 500 mg of sodium daily. In other words, the recommended amount is an upper limit.
The less salt you consume, the better—it would be very difficult in the US to consume too little salt. The kidneys are very efficient at retaining sodium - a little goes a long way.
SALT SENSITIVITY
An even lower sodium intake is essential for those who are salt-sensitive. About 26% of Americans with normal blood pressure, and up to 58% of those with hypertension, exhibit rapid rises in blood pressure even when they have small amounts of salt. These people should try to consume less than 1,500 mg of sodium daily. There isn't a test for sodium sensitivity. Those who are most likely to have it include people 55 years old or older... African Americans... and those with metabolic syndrome, a combination of disorders that includes insulin resistance, a high waist circumference (central obesity) and other factors.
POTASSIUM HELPS
One way to reduce the effects of a high-sodium diet on blood pressure is to consume more potassium. It can lower blood pressure almost as much as decreasing sodium. Try to get at least two times more potassium in your diet than sodium. If you take in 2,000 mg of sodium a day, aim for 4,000 mg or more of potassium. In societies with a higher potassium-to-sodium ratio—where people consume three or even four times more potassium than sodium—the rate of hypertension is far lower than in the US.
High-potassium foods include fruits, vegetables, beans and low-fat dairy products.
Examples (these are one-cup servings unless otherwise noted)
- Apricots (dried) 10 halves, 407 mg
- Beans (baked), 752 mg
- Beets (cooked), 519 mg
- Cantaloupe, 494 mg
- Milk, skim, 407 mg
- Orange juice, 496 mg
- Potato (one average potato, baked), 1,081 mg
- Raisins i4 cup, 544 mg • Banana (raw), 594 mg
- Spinach (cooked), 839 mg
- Tomato sauce, 909 mg
Caution: If you have kidney disease, talk to your doctor about the amount of potassium that is safe for you.
HOW TO CUT BACK
About 70% of the salt in our diets comes from packaged foods and foods prepared in restaurants. A McDonald's Double Cheeseburger, for example, contains 1,150 mg of sodium. A typical frozen dinner contains nearly 800 mg, and even a bowl of raisin bran might have more than 340 mg. The most effective strategy is to avoid processed foods and prepare low-salt meals at home. About 30% of the salt that Americans consume is added at the table or during cooking. Some people can train their taste buds to enjoy less salty foods, but many people can't.
Some advice: Use potassium chloride instead of the usual sodium chloride. Different brands, such as NoSalt, are available. The taste is very close to regular table salt. The potassium helps counteract the effects of sodium elsewhere in the diet.
IS SEA SALT HEALTHIER?
Companies promote sea salt as a healthier choice than table salt. Don't believe it. Regular table salt is almost pure sodium chloride. Typical Sea Salt contains about 55% chloride, 31 % sodium, 4% magnesium and 1 % potassium, along with trace amounts of other minerals. That sounds healthier than table salt, but it's still 86% sodium chloride. The difference is insignificant.
EXERCISE IS NOT AN EXCUSE
Many people think that they need more salt when they exercise or on hot days when they perspire heavily. The sports-drink industry has made a fortune from this widespread belief. It's not true. During exercise, the body actually retains sodium in the sweat glands. The minerals that are lost in perspiration are mainly potassium and magnesium, not sodium. You don't need a sodium-spiked beverage to replace fluids.
Just drink more water.
Source:
Bottomline Personal
FEBRUARY 15, 2011
Nine Super Foods That Are Super Easy
You don’t have to seek out the latest in trendy foods that claim health benefits. Here are nine common foods that provide the same benefits.
1. Yogurt
It’s important to find a good, plain yogurt that has a high Probiotic value. The reason Greek yogurt has become popular is because of this feature. Probiotics help to improve the immune system, reduce cholesterol levels, treat intestinal disorders, protect against allergens, prevent some cancers, and lower blood pressure. Most supermarket yogurts don’t have significant live & active Probiotic cultures to make them anything other than an ice cream alternative. Greek yogurts are now widely available and contain up to six Probiotic strains. They are also thicker and creamier that American yogurts – it can also be used as an alternative to sour cream. Buy plain varieties & add your own honey.
2. Berries
Yes, you’ve heard a lot of hype about the benefits of pricey acai and goji berries, but good old blueberries, cranberries, raspberries and blackberries have high levels of antioxidants which protect against free radical damage. Berries are a powerful anti-aging food and have been shown to help maintain short-term memory.
3. Nuts
High fiber, high protein, good fats & you don’t need a lot to feel full. When you get the munchies, keep a small portion-sized bag of almonds or cashews close by. And don’t underestimate the power of peanut butter. Unless you have an allergy, a couple tablespoons of natural PB can fill you up and keep you going a long time. Beware commercial versions that have a lot of other ingredients. The only thing on the label should be peanuts & if you like it, salt.
4. Eggs
In addition to containing large amounts of protein, amino acids, vitamins & minerals, the choline in eggs stimulates brain development & function; the selenium may help prevent blood clots that can lead to heart attack or stroke; the Vitamin D strengthens bones and improves immune function. Yes, eggs contain saturated fats, which our bodies need, so we need to pull away from demonizing eggs as bad cholesterol. The scientific evidence just doesn’t support this. Besides, eggs can be relatively inexpensive and very filling. Go for organic or at least cage-free varieties, and definitely ones that clearly say they contain no antibiotics or hormones.
5. Spinach
A favorite leafy green and easy to find, but if you’re also a fan of kale, collards and Swiss chard, go for it. Dark leafy greens are the food most missing from our modern diets. They strengthen the circulatory and respiratory systems & are high in calcium, magnesium, iron, phosphorous, potassium, zinc & vitamins A, C, E and K. Greens also stimulate production of serotonin, your “feel-good” hormone which can mitigate food cravings. One caveat: spinach and Swiss chard contain oxcalic acid which can leach calcium from the body if not paired with a high quality protein when eaten.
6. Beans
Beans are high in fiber (missing in most American diets), high in protein and good carbohydrates, & most contain no fat. Soybeans (edamame) are an exception here because they do which actually makes them something of a perfect food with all three vital macronutrients (proteins – carbs – fats) your body needs.
7. Quinoa
Now commonly available in large chain markets, quinoa is one of those perfect, easy to cook, versatile foods. It’s in the whole grain family – a food group we need to be eating more of – but its particular claim to fame is its high protein value. This is great for vegans and vegetarians who need a quality protein source. Quinoa can be used in pilafs, salads or just as a side dish.
8. Chocolate
Chocolate – or cacao – like berries, contains powerful antioxidants, but you need to choose your indulgence wisely. Studies have shown that milk may interfere with the absorption of those antioxidants and could therefore negate any health benefit. The darker the better. Good organic chocolate with at least 70% cacao is the best bet as is eating it in moderation.
9. Water
Water seems simple yet, it’s a super food. Our bodies are 75% water. Most of us are under-hydrated – all the time. Our bodies don’t signal that we’re thirsty until we’re dehydrated (a flaw in our otherwise effective homeostasis). Every cell in our body has water inside it & is surrounded by it. Every tissue and organ, nerve, blood, circulatory, digestive, movement and elimination function requires water to work. Plain water is your best first option, but non-caffeinated teas, broths & high-water content fruits and vegetables are another way to effectively hydrate.
One thing to remember with many of the trendy super foods on the market – like acai, goji, chia seeds and pomegranate, is that they may be packaged within a food that has no health benefits at all – foods that contain high amounts of sugar, fat and salt. Read labels carefully. Or, just stick to the simple stuff and reap the benefits!
Source:
Forthuntpatch.com
30 August 2011
Should we take Extra Vitamin D?
What you should know:
Vitamin D is extremely important for your bone health. Vitamin D increases your body's ability to absorb calcium, a mineral that builds our bones. Without enough vitamin D, our bones can become brittle, thin or misshapen.
If you are like most people, most of your Vitamin D results from sunlight -- ultraviolet rays (UV rays). Some people do not have many opportunities to absorb vitamin D from sun exposure. They are often inactive people in nursing homes, people with very dark skin, and people who cover up with dark clothing. People who work indoors at night and sleep during the day are also at risk. Very heavy people with a lot of fat under their skin also have a problem absorbing enough vitamin D from the sun. Sunscreens (used to prevent burns, melanoma skin cancer, & moles) can also block out rays that help to build bones.
Diet can also affect your level of vitamin D. People with a milk allergy or lactose intolerance, and vegans & vegetarians might lack enough vitamin D in their diets. People who have had gastric bypass surgery are also at risk.
Women who breast feed might need a vitamin D supplement for themselves and their babies. Many people do not get enough vitamin D from UV light or food alone. Thus our government wisely started requiring dairies to add vitamin D to milk in the 1930s. This action made rickets, a damaging bone condition, rare. Good sources of vitamin D include fatty fish (salmon, mackerel, & tuna), cod liver oil, and orange juice, milk and yogurt fortified with vitamin D. Many cereals also include supplemental vitamin D and are eaten with milk.
Research shows that over one-third of the U.S. takes a dietary supplement containing vitamin D, especially older women who are at higher risk of osteoporosis.
A blood test can check the concentration of vitamin D in the blood. The recommended dietary allowance (RDA) of vitamin D is 600 IU (15mcg) for people from age 1 to age 70.
The RDA increases to 800 units for those over 70. There is growing evidence that a specific form of vitamin D (D3 known also as cholecalciferol) taken with calcium is effective in preventing bone loss and breaks.
Vitamin D seems to be of increasing interest to health researchers. Some experts think vitamin D could be the new wonder vitamin. Many scientists think vitamin D could help attack many problems beyond low bone density and osteoporosis. There are now many studies looking at the effects of vitamin D on other conditions and diseases. These include inflammation, cancer, heart disease, blood pressure, falls, fractures, the immune system, skin problems such as psoriasis & multiple sclerosis.
It is extremely rare to get too much vitamin D. Foods fortified with vitamin D do not contain large amounts. Your body also keeps you from processing too much vitamin D from the sun. Supplements at your drugstore are usually sold in 400 to 1000 units of vitamin D3 or D2. Research has shown that less than 4,000 units per day are probably safe.
Certain people are at greater risk of getting too much vitamin D or too much vitamin D in combination with calcium. Specific health problems such as liver or kidney disease, kidney stones, and certain diuretics and epilepsy drugs can put you at greater risk.
What you should do:
Consume fatty fishes & fish oils, like salmon, mackerel, and cod liver oil, and vitamin D-fortified dairy products & juices.
Ask your doctor if you should be taking supplemental doses of vitamin D with calcium as part of a plan to prevent or treat osteoporosis.
Be sure to mention any vitamins and supplements you are taking when you have your medical checkups.
Ask your doctor if vitamin D supplements might interact with your medications. You might need more or less vitamin D depending on your medicine. Calcium absorption might be affected by steroids, certain weight loss & cholesterol lowering drugs that reduce the absorption of vitamin D, & Dilantin for seizures.
Do not decide alone to take megadoses of vitamin D. See your doctor first to find out how much is right for you. While vitamin D and calcium have been approved as good supplements to build bones, vitamin D has not been proved to help a lot of other conditions. Large doses could lead to problems like kidney stones and too much calcium in your blood.
Source:
The Commercial Appeal
3 October 2011
The Basics on Omega-3 Fatty Acids
Omega-3's are considered essential fatty acids. For our bodies to function normally, we need essential fatty acids. Essential fatty acids (ALA,DHA,EPA) are not made in the body and because they are inefficiently converted from ALA to EPA and DHA, we must get them from our diet .
Omega-3s have numerous health benefits. Omega-3s are thought to play an important role in reducing inflammation throughout the body such as the blood vessels, the joints & elsewhere.
However, omega-3 supplements (EPA/DHA) may cause the blood to thin & cause excess bleeding, particularly in people taking anticoagulant drugs.
There are several types of omega-3 fatty acids. Two very important ones are EPA & DHA. Both are primarily found in certain fish. Plants like flax contain ALA, an omega-3 fatty acid that is partially converted into DHA & EPA in the body. Algae oil often provides only DHA. Experts say that DHA & EPA have better established health benefits than ALA. DHA and EPA are found together only in fatty fish & algae. DHA can also be found on its own in algae, while flaxseed & plant sources of omega-3s provide ALA.
Supplement and Diet Tips on Omega-3 Fatty Acids:
Before you start using any supplement, you should always talk it over with your doctor. He or she may have specific recommendations or warnings, depending on your health and the other medicines you take.
Experts usually recommend 1 gram (1,000 milligrams) of DHA & EPA combined from fish oil daily for those with heart disease. People with certain health conditions may take doses of up to 4 grams a day (only under a doctor's supervision).
Consider a supplement like algae oil or fish oil capsules. Fish oil contains both EPA & DHA. Algae oil contains DHA and may be a good option for those not tolerant to fish or for vegetarians. The most common side effect from fish oil is gas & indigestion. Getting a supplement with an enteric coating might help.
In high doses (3 grams & above) omega-3 supplements (EPA/DHA) can increase the risk of bleeding. People with bleeding conditions (or who take medicines that could increase bleeding, like Coumadin, Plavix, Effient, Brilinta, and some painkillers) should talk to a doctor before using any omega-3 supplements. Bleeding-related complications are separate effects for EPA & DHA. DHA has not been associated with bleeding problems
When possible, try to get omega-3 fatty acids from foods. Fish high in DHA and EPA omega-3 fatty acids include anchovies, bluefish, herring, mackerel, salmon (wild has more omega-3s than farmed), sardines, sturgeon, lake trout, and tuna.
Choose the right fish. While eating more fatty fish is a good idea, some are more likely to have higher levels of mercury, PCBs, or other toxins. These include wild swordfish, tilefish, & shark. Farm-raised fish of any type may also have higher levels of contaminants. Children and pregnant women should avoid these fish entirely. Everyone else should eat no more than 7 ounces of these fish a week. Smaller fish like wild trout and wild salmon are safer.
Good food sources of ALA, which is converted into omega-3 fatty acids in the body, include walnuts, flax and flaxseed oil, canola oil, olive oil & soybean oil. While foods containing omega-3 fatty acids have health benefits, like oils and nuts they can be high in calories. So eat them in moderation.
Consider eating more free-range beef & poultry. Free-range animals have much higher levels of omega-3's than typical, grain-fed animals.
Source:
Webmd.com
26 January 2012
The Sugar on Artificial Sweeteners
Acesulfame-K:
Used in candies, baked goods, chewing gum, dry beverage mixes, canned fruit, gelatin desserts, diet soda, and as a tabletop sweetener under the brand names Sunette and Sweet One. About 200 times sweeter than sugar, acesulfame-K was tested for safety in the 1970s. The tests were not conducted with gold-standard protocols; however, two rat studies suggested that the chemical could cause cancer. In addition, large doses of a breakdown product from this chemical affected the thyroid in test animals.
Aspartame:
Used in breakfast cereals, soft drinks, drink mixes, gelatin desserts, frozen desserts, yogurt, chewing gum, diet foods, and as a tabletop sweetener under the brand names Equal and NutraSweet. Used in more than 6,000 products worldwide, aspartame is 200 times sweeter than sugar. Studies have suggested that it might, cause cancer — especially with lifelong consumption — or neurological problems. Aspartame also lowers the acidity of urine and may make the urinary tract more susceptible to infection.
Saccharin:
Used in many diet products as well as a tabletop sweetener under the brand name Sweet'N Low. About 350 times sweeter than sugar, saccharin has been shown in animal studies to cause bladder cancer; rodent studies indicate that saccharin can cause cancer of the uterus, ovaries, skin, blood vessels and more. A major study conducted by the National Cancer Institute found that the artificial sweeteners saccharin and cyclamate are associated with higher incidence of bladder cancer. In 1977 the FDA wanted to ban saccharin; however, industry pressure has kept it in circulation.
Source:
experiencelife.com
27 December 2011
Nutrients Used to Treat Health Problems
Nutrients currently used to treat a variety of health problems by practitioners speak to the enduring nutritional roots of modern medicine.
They include:
• folic acid
to prevent neural tube birth defects during pregnancy and aid red blood cell development during pregnancy
• vitamin B6
to treat nausea and vomiting during pregnancy
• vitamin K
shots to prevent a bleeding disorder that afflicts some newborns
• magnesium
to prevent or treat eclampsia of pregnancy, acute onset heart attacks, cardiac arrhythmias, and acute asthma attacks
• vitamin BI (thiamin)
to treat or prevent symptoms of chronic alcoholism
• vitamin B12
shots to treat pernicious anemia
• vitamin A
to prevent childhood blindness, as supported by the World Health Organization
• vitamin B3 (niacin)
to lower cholesterol levels
• vitamin D and calcium
to treat osteoporosis
Source:
Townsend Letter
22 August 2011
Rainbow of Colors is the Key to Healthy Eating.
Every year, the American Dietetic Association focuses our attention on returning to the basics of healthy eating. This year, National Nutrition Month's theme is to "Eat Right with Color," to encourage consumers to remember to include a colorful selection of fruits and vegetables.
The recently released 2010 Dietary Guidelines for Americans, suggest an increased focus on Plant-Based Diets,combined with lean meats, fish, poultry and low-fat dairy products produce a rainbow of colors on the plate that serve as the foundation for a healthful eating plan.
You can "eat right with color" by selecting these foods daily:
Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.
Fruits: cherries, cranberries, pomegranate, red/pink grapefruit, red grapes and watermelon.
Vegetables: beets, red onions, red peppers, red potatoes and tomatoes. Green produce indicates antioxidants and may help promote healthy vision and reduce cancer risks.
Fruits: avocado, apples, grapes, honeydew,kiwi and lime.
Vegetables: artichoke, asparagus, broccoli, green beans, green peppers, leafy greens and spinach. Purple and blue foods may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.
Fruits: blackberries, blueberries, plums, raisins.
Vegetables: eggplant, purple cabbage, purple-fleshed potato. Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.
Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple.
Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes. White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.
Fruits: banana, brown pear, dates and white peaches.
Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn.
Source:
The San Diego Union Tribune
8 March 2011
Snacks: How they Fit into a Weight-Loss Plan
Lunch is hours away, yet your stomach is growling! You could indulge yourself with a snack, but you think it's best to avoid treats altogether, to wait for lunch. Not true, if weight loss is your goal. In fact, small meals several times a day can help manage hunger & reduce binging. Eating a healthy snack may stop you from taking second or third helpings at your next meal, radically cutting the calories you consume. Healthy meals often lose out to busy schedules. A grab-and-go snack could be the difference between some nourishment & none at all.
Well-planned, healthy snacks can complement your weight-loss plan. Select foods that satisfy your hunger, give your body energy, & provide important nutrients.
Here are some of your best snack options:
Whole grains: Whole-grain snacks are rich in fiber and complex carbohydrates which give you energy with staying power. Look for items such as low-fat whole-grain crackers, whole-grain pretzels, and whole-grain crisp breads.
Fruits and vegetables: Eating fruits and vegetables provide a feeling of fullness with no fat and only a small number of calories. They also provide vitamins, minerals, fiber, and other nutrients.
Nuts and seeds: Nuts and seeds provide protein, so you will feel fuller longer. They can be high in fat, but it's mostly monounsaturated, a healthy kind of fat. Nuts and seeds are high in calories, however, so don't eat them in
large quantities.
Low-fat dairy products: Cheese, yogurt, and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Dairy products can be high in fat, so choose the low-fat versions. Some yogurts have added sugar, so look for low-calorie or "light" varieties. Although snacks can contribute to a healthy diet, they can also be a source of excess calories if you aren't careful. For example, a small handful of almonds (about 14 nuts) contains 100 calories and eat a cup of almonds, and the calorie count jumps to over 800 calories. The key to incorporating snacks into your weight-loss plan is to plan them with variety, moderation, and balance in mind.
Need some ideas?
Prepare your own healthy low-calorie snacks using these suggestions:
• Half an apple with 2 teaspoons of peanut butter
• 1/2 cup frozen orange juice, eaten as sorbet
• An orange and a few dry-roasted nuts
• 10 cashew nuts
• 10 almonds
• 2 ounces of lean meat
• 3 ounces of low-fat cottage cheese and 3 whole-wheat crackers
• 1/4 cup fat-free ranch dressing with mixed raw vegetables
• 1 small baked potato with ½ cup of salsa and 1 tablespoons of fat-free sourcream
• 4 to 6 ounces of no-fat or low-fat yogurt
• 1 stick of string cheese and a few crackers
Source:
Mayoclinic.com
30 September 2011
Why RAW Is Right
Even though you load your plate with greens as often as possible, experts say you may not be getting all the nutrients vegetables have to offer if you are cooking them.
Michael Murray, N.D., author of The Complete Book of Juicing, says that heat destroys some nutrients and enzymes. He goes on to say that cooking vegetables can destroy up to 97% of vitamins B and C, & up to 40% of vitamins A, D, E and K. The pasteurization process used for packaged juices also kills nutrients and enzymes.
Murray says, "If you don't eat enough raw foods, you're not getting adequate cancer-fighting phytonutrients like free-radical-scavenging carotenes and alkalizing chlorophyll and anti-viral flavonoids."
To reduce risk of chronic disease, Murray suggests you eat 50% of your daily vegetables (five- seven ½-cup servings) and fruits (one-two 1/2-cup servings) raw. "Fresh juices are an excellent way to get a concentrated shot of plant-based nutrients in a readily absorbable form," he says.
The juicers break down the indigestible fiber's cell wall, the nutrients inside are released and immediately absorbed by your own cells. But, even though some fiber is retained in juiced fruits and vegetables,it is necessary to eat plenty of produce to reach a woman's recommended daily intake of 25 grams of fiber.
Source:
The Best Of Natural Health
8 July 2011
The Acid-Alkaline Diet: Balancing Your Body's pH for Better Health
You had low-fat yogurt, mango, and a cup of black tea with honey for breakfast. Lunch was a turkey-breast sandwich, and you snacked on grapes and organic peanuts. You’re trying to eat healthy, so why don’t you feel healthy? Why are you fatigued, sick, or unable to lose those last 10 pounds?
The truth may be that your “healthy” diet is not so healthy, after all, but rather it’s filled with acidic foods like meat, sugar, white flour, tea, and dairy. Eating too many of these foods and not enough alkaline ones—vegetables, tubers, olive oil, quinoa—can cause an acid imbalance in your body. And that’s a problem, says Christopher Vasey, ND, author of The Acid-Alkaline Diet for Optimum Health (Healing Arts Press, 2006).
“Our bodies need both acid and alkaline compounds to function properly,” says Vasey. “An acid condition, or acid imbalance, means that the blood and cellular fluids in the body have an acidic pH [the relative proportion of acid to alkaline] and not enough alkaline compounds to balance them.”
Chronically acidic blood, or acidosis, can cause a variety of conditions, including fatigue, foggy thinking, weight gain, and heartburn, and may increase the risk of Alzheimer’s disease, according to research from Austria. Other studies link the condition to bone loss and increased levels of the stress hormone cortisol, while 2007 research published in Alternative Therapies in Health and Medicine found that acid imbalances elevate the risk of chronic diseases. A 2006 study published in the International Journal of Oncology and a 2010 review published in Alternative Therapies in Health and Medicine linked acidosis and chronic inflammation to an increased risk of cancer.
Many staples of the American diet—processed foods, meat, dairy, eggs, fish, corn, peanuts, chocolate, refined sugar, artificial sweeteners, wheat—are acidic. Alkaline foods balance acidic foods, but most of us don’t consume enough alkalizing choices or participate in activities to reduce acidosis, such as exercise and stress management.
“Most people have a tendency toward overacidity,” says Susan Lark, MD, author of Eat Papayas Naked: The pH-Balanced Diet for Super Health & Glowing Beauty (Silverback Books, 2005). “It’s the unfortunate result of the typical American diet and lifestyle.”
Understanding Your pH
A food is classified as acid or alkaline depending on its mineral content. Alkaline foods contain more alkaline-forming minerals, like calcium, magnesium, manganese, iron, and potassium, than acid-forming minerals, such as phosphorous, copper, and sulfur. Kale, for example, is alkaline-forming because it’s rich in calcium and magnesium, while sodas are acid-forming because they’re high in phosphorous.
The body’s pH is measured on a scale of 1 (the most acid) to 14 (the most alkaline); neutral is 7. The optimal pH of blood is 7.2 to 7.4, or slightly alkaline. If that narrow range drops by as little as 0.2, your body responds by trying to neutralize excess acid, pulling minerals from the blood. If blood doesn’t contain enough calcium, magnesium, potassium, and other acid-buffering minerals, the body then draws on reserves in the bones or other tissues, such as the liver and heart, which can lead to serious medical problems.
Resolving the Acid Issue
You can learn if you have an acid imbalance by using inexpensive pH test strips, available at most pharmacies. Over the course of a day, test the pH of your urine with the strips each time you go to the bathroom; calculate an average at the end of the day. Urine’s optimal pH is around 7, says Vasey. A slightly more acid measure—6.5 to 6.7—is normal, too, and common if you’ve just consumed an acidic food like coffee. “But if it’s lower than 6.5, day after day,” he says, “you should start to worry.”
If you’re overly acidic, simple shifts in diet and lifestyle can restore balance. The first step is to reduce stress. “During a stress response, the muscles get tense and tight, breathing is shallow, and oxygen flow is reduced,” Lark says. “Because oxygen is alkalizing to the body and carbon dioxide is acidic, when we’re not inhaling and exhaling fully, we tend to become overly acidic.”
Deep breathing reduces stress and increases the rate at which carbon dioxide is released from the body. Exercise also relieves stress and reduces acidity. Even simple activities like brisk walks or jumping jacks increase respiration and oxygenate blood, helping the body become more alkaline. Don’t push it, though: Excess or overly intense exercise can cause a buildup of lactic acid in the muscles and create a greater tendency toward overacidity.
Still, diet has the biggest impact on pH. Most experts agree that a 7-to-3 ratio of alkaline-to-acid foods is ideal for optimal health and well-being. But choose your acidic foods wisely, says Michelle Schoffro Cook, ND, author of The Ultimate pH Solution: Balance Your Body Chemistry to Prevent Disease and Lose Weight (HarperCollins, 2008). Don’t waste your acid allowance on unhealthy choices like coffee, soda, white flour, and sugar. Instead, choose nutrient-dense acidic foods, such as beans, nuts, whole grains, and fruit.
Not even sugar, salt, and meat are necessarily forbidden—just consume them in small amounts, preferably in an unprocessed form to reap the most of naturally occurring minerals. Choose organic when possible to decrease exposure to acid-forming pesticides, antibiotics, and hormones.
Some experts disagree on how to classify certain alkaline- and acid-forming foods. Such foods, known as weak acidics, include tomatoes, whey, and citrus fruits, contain a fair amount of acid but may be metabolized as alkaline in the body. (For a list of alkaline, acidic, slightly acidic, and weak acidic foods, see “Acid-Alkaline Shopping List”)
“Acid production largely depends on individual metabolic differences,” explains Vasey. “Some people are capable of oxidizing the acids in weak acidic foods to make them alkaline; some people are not. A lemon may be acid-forming for one person and alkaline-forming for another.”
Learn your body’s response to weak acidics by testing your urine with pH strips before eating a food, then measuring again two to three hours later. If your pH doesn’t change, you may be able to oxidize the acids in that particular food. You can also try cutting out all weak acidics for a few weeks to see if you notice a difference in symptoms.
Ways to Stay Balanced
Righting a pH imbalance may take months, depending on how long you’ve been acidic. Generally, though, most people can expect to see improvements within a few weeks, says Vasey. If you’re ready to embark on a more balanced approach to life, start with these simple steps.
- Clear your cupboards of highly acid-forming foods. Get rid of the worst offenders: alcohol, table salt, white sugar, artificial sweeteners, coffee, soft drinks, refined and processed foods, trans fats, and white flour.
- Stock up on whole foods. Vegetables are the most alkalizing of all foods, so just by focusing on this food group, you’ll begin instantly to transform your pH. While other whole foods, like beans, nuts, seeds, and whole grains, tend to be more acid-forming than vegetables, they’re far less acidic than processed foods and animal products.
- Eat fruit in moderation. Fruit is nutritious but highly acid forming for most people. Limit your intake to one serving a day, especially at the beginning of your regimen, and stick to low-acid fruits, like avocados, grapefruit, peaches, apples, raspberries, and melons.
- Make lower-acid substitutions. Replace white sugar with stevia or raw, unfiltered honey. Substitute coconut or almond milk for cow’s milk. Replace sodas with sparkling water flavored with a splash of lemon juice.
- Don’t try to change your diet overnight. Start with a fifty-fifty ratio of acid to alkaline foods, or make one meal a day alkaline. Or begin by adding alkaline foods rather than eliminating acidic ones. Make the transition slowly, and you’ll be more likely to stick with it.
It may not be the easiest diet to follow, but if you can stick to it, you should start to notice results in a few weeks. “Minor aches and pains will start to disappear, you’ll sleep better and feel more energetic, your thinking will be clear and alert, and you may lose several pounds,” says Cook. “That’s usually enough to convince most people to stick with it for the long term.”
Acid-Alkaline Shopping List
- Alkaline foods: Almonds, artichokes, asparagus, avocados, beets, broccoli, buckwheat, cauliflower, celery, cucumbers, flaxseed oil, green beans, leafy greens, lentils, millet, olive oil, onions, potatoes, pumpkinseeds, quinoa
- Slightly acidic foods: Black beans, Brazil nuts, cantaloupe, chickpeas, dates, hazelnuts, nectarines, plums, sunflower seeds, walnuts
- Weak acidic foods: Berries, citrus fruits, honey, tomatoes, vinegar, whey
- Acidic foods: Alcohol, chocolate, coffee, dairy, eggs, most fruit, mayonnaise, peanuts, processed foods, refined vegetable oils, saturated fat, soft drinks, soy sauce, sugar, white flour
Reference:
Source: Natural Solutions:
Author: Lisa Turner
Article Name: The Acid-Alkaline Diet: Balancing your body’s pH for better health
10 Healthy Foods under $1.00
Even with rising food prices, it's possible to shop for healthy foods without spending a fortune.
Elaine Magee, MPH from WebMD says just because food prices are rising doesn't mean you can't make healthy food choices. Many foods that are good for you are also reasonabley proces. She gives a list of the top healthy foods you can find in your grocery store for under a dollar.
Prices may vary based on the store, location, and time of year.
1. Apples
Great for: Snacks, green salads, main dish salads, and fruit salads.
What's a serving? 1 large apple.
Price per serving: About $1. Apples sell for about $1.99 per pound, and an extra large crisp apple weighs about 1/2 pound.
Nutrition Info per serving: 117 calories, 5 grams fiber, 17% Daily Value for vitamin C, and 7% Daily Value for potassium.
2. Bananas
Great for: Snacks and fruit salads, yogurt parfaits, and smoothies.
What's a serving? 1 banana.
Price per serving: About 45 cents. Bananas sell for about $0.89 per pound, and a large banana weighs about 1/2 pound
Nutrition Info per serving: 121 calories, 3.5 grams fiber, 14% Daily Value for potassium (487 mg), 20% Daily Value for vitamin C.
3. Baby Carrots (in bags)
Great for: Snacks, casseroles, stews, veggie platters, and side dishes.
What's a serving? About 1/2 cup or 2 ounces raw.
Price per serving: 19 cents. A 16-ounce bag costs about $1 on sale and contains about 8 servings (2 ounces each).
Nutrition Info per serving: 27 calories, 2 grams of fiber, 200% Daily Value for vitamin A, and 7% Daily Value for vitamin C.
4. Canned Beans
Great for: Green salads, casseroles, stews, and chili. Types of beans range from 50% less sodium kidney beans and black beans to white beans and garbanzo beans.
What's a serving? Each can contains about 3.5 (1/2-cup) servings.
Price per serving: About 28 cents. You can buy a 15-ounce can for about $1 on sale.
Nutrition Info per serving: About 120 calories (for kidney beans), 7 grams protein, 6 grams fiber, and 6% Daily Value for calcium, and 10% Daily Value for iron.
5. Canned Tomatoes
Great for: Italian and Mexican recipes, chili, stew, and casseroles. Flavor options range from no-salt-added sliced stewed tomatoes to diced tomatoes with garlic and olive oil.
What's a serving? One can contains about 3.5 (1/2-cup) servings.
Price per serving: About 28 cents. You can buy a 14.5-ounce can for about $1 on sale (often less for store brands).
Nutrition Info per serving: About 25 calories, 1 gram fiber, 10% Daily Value of vitamin A, and 15% Daily Value of vitamin C.
6. Oranges (extra large navel oranges)
Great for: Snacks, green salads, and fruit salads.
What's a serving? 1 large or extra large orange.
Price per serving: 40 cents for a large orange and 79 cents for an extra large orange. Oranges sell for around $0.79 per pound, and a large orange is about 1/2 pound, whereas an extra large orange is about 1 pound.
Nutrition Info per serving: (for an 8 ounce orange): 106 calories, 5.5 grams fiber, 10% Daily Value for vitamin A, 200% Daily Value vitamin C, 17% Daily Value for folate, 9% Daily Value for calcium, and 12% potassium.
7. Pears
Great for: Snacks, as an appetizer with cheese, green salads, and fruit salads.
What's a serving? 1 large pear
Price per serving: about 45 cents for a large pear. Pears sell for about $0.90 per pound, and a large pear weighs about 1/2 pound.
Nutrition Info per serving: 133 calories, 7 grams of fiber, 16% Daily Value for vitamin C, and 8% for potassium.
8. Lentils (dry)
Great for: Soups and stews, cold bean salads, and casseroles.
What's a serving? 2 ounces (dry)
Price per serving: 14 cents. A 16 ounce bag sells for $1.12 (on sale) and contains eight servings.
Nutrition Info per serving: 195 calories, 14 grams protein, 6 grams fiber, 24% Daily Value for Iron, 10% Daily Value for magnesium and potassium.
9. Pearl Barley (dry)
Great for: Soups and stews, cold salads, and casseroles.
What's a serving? 2 ounces (dry)
Price per serving: About 12 cents. A 16 ounce bag of dry pearl barley sells for about $0.94 and contains about 8 servings.
Nutrition Info per serving: 199 calories, 9 grams fiber, 2.5 grams soluble fiber, 6 grams protein, 8% Daily Value for iron, and 11% Daily Value for magnesium.
10. Yogurt (plain, lowfat, or fat-free)
Great for: Smoothies, yogurt parfait, dips, and dressings.
What's a serving? An 8-ounce or 6-ounce container is usually a serving.
Price per serving: 60 cents. This is usually the price for an 8-ounce container of plain yogurt.
Nutrition Info per serving: (for 8 ounces of fat-free plain yogurt): 130 calories, 13 grams of protein, 45% Daily Value for calcium, plus active cultures such as acidophilus and bifidus.
Source:
Web MD
14 New and Fast Fat-Burners
Quick tricks to help reduce calories.
1. Linger in the dairy aisle.
Women burned more fat and calories when they ate 1,000 to 1,400 milligrams of calcium per day, according to findings published in the American Journal of Clinical Nutrition. That’s three to four servings of dairy.
2. Break a sweat in bursts.
Doing two 30-minute workouts with 20 minutes of rest in between burns more fat than exercising for a continuous 60 minutes, suggests research in the Journal of Applied Physiology.
3. Eat more meat ... and eggs and beans.
People who got 40 percent of their daily calories from protein lost significantly more body fat than those whose diets had only 15 percent protein, even though they consumed the same number of calories, a Skidmore College study found.
4. Get your kicks.
Playing soccer two or three times a week yielded greater fat loss and muscle gain than jogging, according to a study from the University of Copenhagen. And the more muscle you have, the more fat you’ll burn.
5. Start hard, finish easy.
Cyclists who ramped up the intensity during the first half of their workout and slowed down during the second half torched about 23 percent more fat than those who moved from low to high intensity, research from the College of New Jersey found.
6. Swig Java.
The caffeine in about two cups of coffee boosts your metabolism for at least an hour-and-a-half afterward, according to Skid- more College research. If you add sugar or cream to it, you’ll blunt the effect, so drink it study author Paul J. Arciero says.
7. Interval Train.
Women who did 20 minutes of intervals on a bike torched three times as much fat as those who stayed at one pace for 40 minutes, according to a study from the University of New South Wales.
8. Walk with Nordic poles.
You’ll increase your calorie-burn by 20 percent—plus, it’ll feel less taxing, according to the Cooper Institute in Dallas. Visit www.Health.com nordic for tips on proper form.
9. Start with whole grain.
Athletes who down whole-grain cereal first thing in the morning burn more fat during the day and during exercise than those who eat more-quickly-digested fare, like a bagel, British researchers say.
10. Crank it up.
Vigorous aerobic exercise for 40 minutes makes your body burn calories at a higher rate for nearly a full day afterward, one study from the University of Alabama at Birmingham found.
11. Go casual.
When study volunteers wore jeans for the day, they walked 491 more steps (about an 8 percent increase) than when they wore normal work attire, resulting in more calories spent, according to research from the University of Wisconsin, La Crosse.
12. Don’t hang on for dear life.
If you cling to the handrails of your stepper or elliptical, you put less stress on your larger, more powerful lower- body muscles—and burn fewer calories, says Stephen Cabral, a personal trainer and weight-loss coach in Boston. If needed, grip loosely for balance only.
13. Pump iron.
Resistance training increases your resting metabolic rate by about 7 percent, so you’ll burn more calories throughout the day, even while sitting on your duff, according to Tufts University researchers, Aim for 30 minutes, three times a week.
14. Two words: circuit train.
Instead of resting for 60 seconds between weight-lifting sets, move straight from one exercise to another to keep your heart rate up and maximize calorie burn, says Wayne Westcott, author of Get Stronger, Feel Younger.
Reference:
Health.Com Jan 2009
Adequate Nutrition is critical to the develop & maintain a healthy Skeleton
In a recent scholarly review published in Sports Health: A Multidisciplinary Approach, Iniversity of Michigan researchers concluded that adequate nutrition is essential for overall skeletal health of people of all ages and all activity levels.
Dr. Ronald Zernicke, Director of the University of Michigan Bone & Joint Injury Prevention & Rehabilitation Center, and his colleagues synthesized research conducted in the last 50 years on the role of diet on skeletal tissue and overall bone health.
They specifically looked at the effects of dietary proteins, fats, and carbohydrates on bone health. What they found not only supports current facts about bone health and prevention of bone loss, but also validates nutritional strategies to help preserve bone structure and strength.
Protein and Bone Health
Historically, there has been debate about whether protein is detrimental or beneficial to bone health. Some of the earliest research suggested that high-protein diets are detrimental to skeletal health - particularly diets high in animal protein (red-meats). Conversely, there have been numerous studies to show that high-protein diets increase bone mineral content, decrease the risk of fractures, and increase fracture repair time after injury. High-protein diets are often recommended for adolescent and child athletes undergoing rigorous training. According to Dr. Zernicke's team, research suggests that adequate protein is essential for developing and maintaining healthy skeletal tissue.
Simple Carbohydrates and Bone Health
Diets high in refined sugar have been studied extensively and shown to affect bone growth and mechanical strength. Surprisingly, something as simple as drinking carbonated beverages, such as soft drinks and even sports drinks, is associated with significant decreases in bone mineral density - both in males and females. Zernicke suggests that some of these detrimental changes in bone related to the consumption of soft drinks are due to the decreased consumption of milk and other available fluids in favor of soft drinks. Drinking soft drinks can also lead to weight gain, a decrease in lean muscle mass, and can contribute to the loss of calcium and iron which are crucial to health and athletic performance. Zernicke says, "While it's vitally important to hydrate during any type of sport or physical activity, it might be worthwhile to drink bottled or tap water, milk, orange juice, or drinks fortified with calcium instead of reaching for a sugar-filled sports drink."
Fats and Carbohydrates Beneficial to Bone Health
Not all fats and carbohydrates are bad for you. Current research suggests that omega-3 fatty acids and complex carbohydrates, such as fruits and vegetables, may actually improve bone mass density and increase calcium absorption. Fruits and vegetables contain nondigestible carbohydrates, like inulin-type fructans, that cannot be digested by the small intestine. Hence, as they move toward the large intestine and begin to be processed, they produce organic acids that enhance the disbursement of calcium throughout the body.
Benefits of Calcium and Vitamin D
We have always been told that calcium and vitamin D are keys to good bone health, but these nutrients are proving to be just as important for muscle contraction, heartbeat regulation, nerve impulse transmission, regulation of blood pressure, and immune system function. The review looked at clinical recommendations of optimal calcium intake and determined that intake varied by sex and age. The daily adequate intake recommendation for young adults is at least 1,200 mg of calcium per day; women between the ages of 25 and 50 years need 1,000 mg per day; and postmenopausal women not on hormone replacement therapy need 1,500 mg per day.
Getting the adequate daily dose of calcium can be as simple as eating foods like cheese, milk, and yogurt, but dairy products are not the only source of calcium. Kale, turnip greens, broccoli, tofu, and calcium-fortified foods like orange juice can also contribute to overall dietary calcium intake.
Based on their comprehensive review of the scientific literature, Zernicke and his team recommend the following dietary steps to achieve healthy bones:
1 Avoid foods and beverages with poor nutrient density (such as sugars, carbonated beverages, or food high in sodium or saturated fat) because these will leave the body and skeleton devoid of the nutrients essential for healthy development.
2 Incorporate high energy density foods (such as polyunsaturated fatty acids - foods containing omega-3 like salmon and walnuts - fruits and vegetables high in potassium and fiber and high-quality animal or plant based protein) into your diet to ensure vitamin and mineral adequacy.
3 If there are dietary deficiencies, supplements (such as calcium carbonate or calcium citrates) can be used to enhance skeletal health.
4 Athletes should be consuming at least 1,200 to 1,500 mg of calcium a day by way of low-fat, low-sodium dairy products, vegetable greens or supplements.
5 Protein is extremely important for proper bone growth, especially in young athletes and physically active, growing children.
The review from the U-M Bone & Joint Injury Prevention & Rehabilitation Center has shown that it's not only the quantity or the cost of bone health issues today that is cause for concern, it's the larger role that the skeletal system plays to protect vital organs against damage.
Zernicke summarized the group's findings by saying,
"Adequate nutrition is critical to the development and maintenance of a healthy skeleton. It's important for everyone, young and old, people who participate in sport and recreational activities, and everyone in between to make dietary choices that provide the foundation for overall bone health and physical performance."
Source
The University of Michigan Bone & Joint Injury Prevention & Rehabilitation Center
http://bjiprc.umich.edu
Best Home Remedies
Home Remedies are discussed by Herb Denenberg in the Bulletin posted on May 15. 2008. He says that one of the great distortions of modern medicine is the emphasis on prescription and over-the-counter drugs. "We pour billions into drugs, many of which don't work as well as drugs already on the market and many of which are dangerous or ineffective," he says.
Then the doctors prescribe these drugs, often the new ones, which are the most expensive and risky because the small numbers used in clinical trials. Hence the seven-year rule of the Health Research Group - don't use a new drug until it has been on the market for at least seven years, unless there is some compelling reason to do so."
He also mentions that on top of all that, drugs are easy to prescribe, making it easier to move a patient in and out in a hurry. It takes time to explain diet, exercise, stress control, adequate sleep and other elements of lifestyle changes that are the master keys to good health. Think about how easy it is to write a prescription, and that's especially true when the doctor offers little discussion of alternative non-drug remedies, side effects and all the rest they are supposed to discuss - in theory, at least.
Herb goes to say that we still know remarkably little about vitamins, minerals, anti-oxidants, phytochemicals and all the other miraculous nutrients in our food. They do not offer the fortunes of a drug with a patent when pushed on a brainwashed and subservient profession. So vitamins and other nutrients don't get the study and research they deserve.
Denenberg finishes by saying "I started thinking about all this when I came across the article "Home Remedies that Work: Some traditional cures have stood up to scientific scrutiny" in the Consumer Reports Newsletter on Health (June 2008).
There are only seven of these proven home remedies discussed, but there are probably hundreds that should be studied and made available to the public, often in place of more expensive and riskier prescription and over-the-counter drugs. Consider the improvement they often offer over existing drugs and other remedies."
Here some examples.
- Honey for Coughs
- The Wonders of Gum
- Staying Warm
- Chicken Soup
- Yogurt for Belly Aches
- Cranberries
- Saltwater Bath
- Staying Warm
Best Home Remedies
The "good bacteria" (also referred to as probiotics) in yogurt and certain other foods has been found to have a wide variety of health benefits.
A 2005 report from the American Society for microbiology found that probiotics show promise of relieving diarrhea, eczema in children and urinary and vaginal tract infections. Consumer Reports on Health also points out that probiotics may improve digestive problems and irritable bowel syndrome.
I've seen probiotics often used to stop some of the side effects of antibiotics. They may also shorten the length and severity of the common cold.
If you want to try this, get yogurt or a yogurt drink that has live cultures, preferably Lactobacillus and Bifidobacterium, as those are the two most widely studied strains. There are some yogurts and yogurt drinks that have even higher amounts of these good bacteria and are labeled probiotics.
Products that have probiotics usually bear the seal of the National Yogurt Association's 'Live & Active Cultures' seal. There are also probiotic pills. I've seen doctors prescribe them. Consumer Reports on Health points out them don't have all the nutrients of yogurt and may not have as many of the good bacteria. I should add that the probiotic pills don't have the calories that yogurt has, so this may be important for someone who has to take them three times a day.
For people in good health, probiotics pose no risk. But Consumer Reports on Health does say that for people with compromised immune systems or other special health problems they may pose a risk. So if you have a serious illness, consult your doctor before using them.
Best Home Remedies - Saltwater Bath
Several studies have found that saline irrigation helped relieve symptoms of colds and the flu. In addition one of the studies found that children who used saline irrigation of the nose (compared to those who used saline irrigation of the nose plus medication) had fewer nasal and cold symptoms over the next three months.
One expert points out saline irrigation won't reverse an infection, but it helps remove mucus from the nasal cavity, clears out allergens and bacteria, and makes the cilia (tiny hairs in the nose that push mucus along) work more effectively.
There are commercial kits available to deliver saline irrigation. Some push the saline solution into the nose; others use gravity. Both work, but an expert said the gravity device is the mildest. And he adds seawater has no advantage over any other kind of saline solution.
All but one of these remedies, excepting only saltwater bath for the nose, have one thing in common: I'll take cranberry juice, yogurt, chicken soup, honey, gum and staying warm with or without the drug-like effects.
Best Home Remedies - Chicken Soup
Here again, mothers figured this out long before doctors did. It does work. It doesn't shorten the cold or prevent the cold, but it does ease the symptoms.
How does it work? The warm steam of the soup loosens the nasal secretions and that helps drain the sinuses. The soup's heat may also ease a sore throat, and the broth prevents dehydration. Research shows that chicken soup also has a mild anti-inflammatory effect. In addition, it tastes good and delivers some nutrients.
University of Nebraska University of Nebraska pulmonologist Dr. Steven Rennard, who ran the study, said he used a recipe of his wife's grandmother. It produced a vegetable-filled chicken soup. He also found it works with or without the matzo balls but added, "It doesn't really taste right without them."
Best Home Remedies - Cranberries
Like chicken soup, this is a home remedy that already has considerable currency.
An Israeli team found that cranberry juice kept infectious bacteria from sticking to the bladder.
Blueberry juice also worked - blueberry are a close relative of the cranberry.
Other juices, however, did not work.
A 2008 analysis of ten studies found that cranberry juice reduced bladder infections, especially in women who were getting them often.
And drinking cranberry juice early on may clear up an early bladder infection.
Consumer Reports on Health warns that if symptoms last more than two days, see a doctor.
Best Home Remedies - Honey for Coughs
Studies show that this simple folk remedy is better than over-the-counter cough remedies.
What's worse, the American College of Chest Physicians in 2005 declared OTC cough remedies were largely ineffective for people of any age.
In January 2008, the U.S. Food & Drug Administration found that over-the-counter cough medications for children under age 2 posed unacceptable risks. Why did it take them so long to figure that out?
A group of 105 children ages 2 to 18 suffering from upper respiratory infections received no treatment, honey or a honey-flavored over-the-counter cough suppressant.
Parents rated their children's cough symptoms and quality of sleep.
What do you supposed happened?
Honey, put your money on the honey.
The kids getting the honey did the best.
This was published in the Archives of Pediatrics & Adolescent Medicine. The study was supported by a grant from the National Honey Board, an industry-funded agency of the U.S. Department of Agriculture.
The researchers said that honey might sooth irritated membranes in the back of the throat and that honey also has well-established anti-viral and antioxidant effects.
Best Home Remedies - Staying Warm
Your mother and my mother were right when they told us to put on that hat, use the scarf, button up and stay warm in the winter. A recent study, still not considered the last word, found that cold might actually lead to colds.
Welsh researchers got a bunch of volunteers. Half had their feet in cold water for 20 minutes, while the other half were spared that ordeal. The cold-water kids developed colds within five days in 29 percent of the cases, while only 9 percent of the others developed colds.
Doctors have always maintained that being chilled and being cold doesn't cause colds. As usual, more research is necessary, but in the meantime I'll go with the mothers. In my experience, they usually have more sense than the doctors.
Best Home Remedies - The Wonders of Gum
Researchers have demonstrated that after abdominal surgery, those who chewed gum for 1 hour 3 times a day returned to normal bowel function much faster than those who did not chew gum. You can get the same benefit from eating and drinking, but that often causes nausea.
Jeffrey Drebin, M.D., Professor and Chief of Gastrointestinal Surgery and a well-known expert on the pancreas, told the newsletter, "Chewing gum doesn't put as much in your system if you're not ready for it, yet it might help stimulate intestinal activity. I encourage my patients to chew gum as soon as they're awake enough not to choke on it."
A 2002 Japanese study showed gum-chewing patients had faster recovery after laparoscopic colon surgery. At the Santa Barbara Cottage Hospital in California, it was found that those who had conventional large incision surgery and chewed gum during recovery moved their bowels 26 hours before other patients.
Chewing gum also relieves heartburn. It stimulates the production of saliva, which neutralizes acid, just as an antacid does. And a study sponsored by the Wrigley Company found that gum chewers ate less, as it apparently dulls the appetite.
The Consumer Reports on Health Newsletter left out one important dental use of gum: The fact that it aids in the production of saliva makes it helpful for those suffering from dry mouth.
Sugarless gum is an option to avoid the tooth cavities that conventional gum with its sugar encourages.
Brain Food and Supplements
NaturalNews.com has very valuable information regarding foods and nutrients that are known to improve brain function.
- Fish has long been known as "brain food" because of the omega 3 fatty acids, but many other foods can improve and maintain healthy mental function and improve memory
- Foods that contain B vitamins help boost brain function. B12 in particular can help mental focus.
- Vitamin D has been shown to help improve mood.
Vitamin D is actually a hormone and has many functions in the body. Calcium deficiency can reduce the absorption of vitamin D, so it is important to take adequate calcium as well. Sesame seeds contain ten times as much calcium as milk, for those who are lactose (milk sugar) or casein (milk protein) intolerant. - Omega 3 fatty acids are known to help mood and even cure depression. Food sources of Omega 2 are in fatty fish, such as salmon, and also in Borage oil, Flax seed oil and Evening Primrose oil.
- Detoxifying the brain also helps it to function.
Garlic and turmeric act as anti-inflammatory agents to the blood and brain.
Image Courtesy: www.saltshaker.netCruciferous vegetables also help with detoxification of the blood. These include cabbage, broccoli, collards, kale, Brussels sprouts, Chinese cabbage, bok choy, arugula, radish, wasabi, watercress, kohlrabi, mustard greens, rutabaga, turnips.
- adaptogens can help with brain function by reducing the cortisone reaction and stress on the adrenal glands. This is the so-called "fight or flight" reaction.
Adaptogens include ginseng, rhodalia, and other plants. - Other plants have been shown to have an effect on mood. Studies have shown that St. John's Wort (Hypericum perforatum) can work to treat depression as well as the popular antidepressant Zoloft.
- Protein foods that contain sulfur aid detoxification and increase glutathione production.
Glutathione is needed to transport toxins from the body. Eggs, garlic and onions are all foods that contain sulfur and help with this process. Other detox foods include green tea and garlic.
.
To improve brain function, avoid foods that contain sugar or high fructose corn syrup.
Trans fats are not good for the brain either.
Food additives have been shown to increase hyperactivity in children and should be avoided.
Processed foods in general, do not help build healthy bodies or brains.
Hydration is important for the brain as well, so drink plenty of water each day.
Source: naturalnews.com
Oct 2009
Calcium Helps Ward Off Colon Cancer
Yikyung Park, a staff scientist at US National Cancer Institute led the study. Park and her colleagues relied on data for nearly 500,000 men and women who participated in the U.S. National Institutes of Health-AARP Diet and Health Study. Participants filled out a food questionnaire when they enrolled and then were followed for an average of seven years.
The study found that that high dietary intake of calcium may reduce the incidence of colorectal cancer, especially for women, but has no apparent effect in reducing other malignancies. Park notes that it is not clear why calcium should influence cancer risk differently in women versus men. "One can speculate that hormonal or metabolic factors contribute to this difference," she said.
The research was published in the February 2009 issue of the Archives of Internal Medicine and showed that in both men and women, dairy food and calcium intakes were inversely associated with cancers of the digestive system.
The top one-fifth of women with the highest intake averaged 1,881 milligrams of calcium per day. This group experienced a 23 percent lower risk of colon cancer than those women in the lowest fifth of intake, who averaged 494 milligrams daily. The comparable reduction for men was 16 percent.
The U.S. Institute of Medicine recommends a daily calcium intake of 1,200 milligrams for adults 50 and older, roughly the amount found in three cups a day of the dairy products that are the main sources of calcium. Other sources of calcium include sardines and green, leafy vegetables.
Calcium has been shown to reduce abnormal growths and induce normal turnover of cells in the gastrointestinal system, the report noted.The study was done because calcium has been hypothesized to play different roles in different cancer sites, but testing has been incomplete, inconsistent and limited.
Marji McCullough, strategic director of nutritional epidemiology at the American Cancer Society regards this as an important one. "This is the first paper looking at calcium, dairy products and all cancers combined. The findings were consistent with the previous literature," she said.
For example, a controlled trial reported last year found no protective effect of calcium intake against breast cancer. The new report confirms that finding, and also finds that the nutrient offers no protective effect against prostate cancer.
No additional protective effect was found for calcium intakes greater than 1,300 milligrams a day, according to the NCI study.
The NCI study results "are consistent with guidelines for a healthy diet," McCullough said. "But it is important for people to understand that they shouldn't go overboard on calcium."
McCullough says that current calcium recommendations are best met by dietary sources rather than supplements because diet offers more than just calcium. "Calcium and vitamin D and are highly correlated in the diet, and it is difficult to isolate a single component," she said. "It may be that a combination of nutrients is important."
The combination of calcium of vitamin D is important, since vitamin D facilitates calcium's absorption by the digestive system. The skin makes vitamin D naturally through exposure to sunlight.
Another report in the same issue of the journal finds that that a combination of vitamins B6, B12 and folic acid appears to reduce the risk among women of age-related macular degeneration, a major cause of vision loss for older Americans.
A controlled trial including more than 5,400 women 40 and older found a 34 percent lower incidence of the eye disorder in women taking the vitamins compared to those taking an inactive placebo, said the report by researchers at Harvard Medical School and Brigham and Women's Hospital, Boston.
Source:
Health News US
Calcium Supplement from Garden of Life is Raw & Organic
Calcium is regarded as one of the most important parts of overall body health. There are extensive benefits of calcium to the body. Besides being one of the most important components of bone and dental health, calcium also helps protect the body from a large number of conditions and illnesses.
Most Calcium supplements are derived from rock and mineral sources, which are unnatural for the body to digest. Vitamin Code Calcium from Garden of Life is unique. It is taken from a natural plant source harvested directly from marine algae. The body naturally prefers plant-based consumption and finds these kinds of nutrients much easier to digest and absorb.
But that’s not the only benefit of using a more biologically friendly source of Calcium. Thanks to the plant-based source of the Calcium, the supplement itself contains trace elements of several other highly important ingredients critical to overall bodily health.
Even though the use of herbicides, fungicides and chemical fertilizers increases yearly in their use, Garden of Life Calcium does not contain any of them. The RAW system supplies food that is natural and hasn’t been corrupted or tampered with. By consuming these types of natural foods your body is getting the nutrition and benefits of the foods you can consume in the healthy and beneficial way - the way that nature always intended. Actually, even by simply heating the foods we eat we are destroying much of the vitamins and minerals the food would otherwise provide.
Taking Garden of Life RAW food supplements, we get the whole nutrition value of food as it retains all the vitamins, minerals, enzymes and probiotics located within the food naturally. Adding chemical agents or altering the food’s structure through cooking and preparation can drastically lower these values..
Cleaning Shortcuts
GETTING YOUR HOME CLEAN...and keeping it that way, doesn't have to be a time-consuming chore.
Try these shortcuts and strategies for smarter, faster cleaning.
• When dusting, use a pretreated duster, pretreated dust cloths or microfiber cloths. This way you're not just stirring up dust and sending it somewhere else. Use damp socks on your hands to clean the dust off broad-leaf plants. Assign kids the job of wiping off baseboards with damp socks on their hands.
• Wash windows on a cloudy day when they are less likely to streak. Direct sunshine causes them to dry faster and unevenly. Clean windows using newspaper instead of paper towels to make the glass really sparkle.
Wipe windows horizontally on the inside and vertically on the outside, or vice versa. This way you can easily spot any streaks that remain on the inside or outside.
• Put pet dishes on vinyl place mats. Use an old shower curtain as a drop cloth beneath the table to protect your floor when kid
are working on messy art projects.
• Clean the oven while you sleep. Remove tough stains from the bottom of the oven by spreading automatic dishwasher soap or Waxing soda and covering it with wet paper towels before you go to bed. Simply wipe clean the next day.
• Clean the top of the refrigerator one last time. Spray it with all-purpose cleaner and let the grease and dirt "marinate" while you accomplish something else. Then wipe the top clean with paper towels and cover it with plastic wrap. Moisten the surface slightly so the plastic wrap will stay
put. That way you'll never have to clean the refrigerator top again, just peel off and replace the dirty wrap periodically.
A 30 minute task will just take 5 minutes next time.
• Immediately after using your blender, partially fill it with warm water, add a squirt of dish washing liquid, and then run the appliance
for a few seconds. Rinse it out, then turn it over and allow it to drip dry on a dishtowel.
• Keep a few clean garbage bags at the bottom of your kitchen garbage can. When it's time to empty the can, a fresh liner will be readily available.
• Clean the bathroom after taking a show when the steam has loosened the grime.
• Once a week, give your toilet bowl an over-night soaking of white vinegar. By morning, it will be disinfected. Just flush clean.
Source:
By Kathy Peel
Coconut oil can Help Lose Body Fat
People who incorporate medium chain fatty acids found in coconut oil into their diets can lose body fat. Obesity and insulin resistance are major factors leading to the development of Type 2 diabetes. Insulin resistance is an impaired ability of cells to respond to insulin.
Nigel Turner and Jiming Ye from Sydney's Garvan Institute of Medical Research compared fat metabolism and insulin resistance in mice fed coconut oil and lard based diets.
Turner says that the medium chain fatty acids like those found in coconut oil are interesting to us because they behave very differently to the fats normally found in our diets. Unlike the long chain fatty acids contained in animal fats, medium chain fatty acids are small enough to enter mitochondria - the cells' energy burning powerhouses - directly where they can then be converted to energy.
He says, "Unfortunately the downside to eating medium chain fatty acids is that they can lead to fat build up in the liver, an important fact to be taken into consideration by anyone considering using them as a weight loss therapy."
They say that fat storage is determined by the balance between how much fat is taken in by cells and how much of this fat is burned for energy. When people eat a high fat diet, their bodies attempt to compensate by increasing their capacity to oxidise fat.
"Obese humans usually eat 40-50 percent of their calories as fat. Our mice were fed 45 percent of their calories as fat," Turner said.
Source:
Diabetes
Common risk factors for developing Osteoporosis
Common risk factors for developing osteoporosis include:
--Having a small frame.
Thin people tend to have less dense bones than heavier people.
Part of the reason is that body weight puts stress on bone, stimulating it to form more bone.
Thin women may have less body fat and lower estrogen levels than heavier women.
Fat tissue produces some estrogen.
--Family history of osteoporosis.
If you have a close relative with osteoporosis, you're more likely to develop it.
The risk of developing osteoporosis is even higher when relatives have had a fracture as a result of osteoporosis.
--Menopausal or post-menopausal.
During and after menopause, declining estrogen slows bone construction and causes less absorption of calcium by the kidneys and intestines.
Each year during menopause, about 3 percent of bone is lost from the spine and 1 percent from arms, hips, and other sites.
Bone loss slows down to about 1 percent per year 4 years after menopause.
--Certain medications.
Long-term use of corticosteriods to treat asthma, rheumatoid arthritis, Crohns Disease, and other inflammatory conditions can contribute to lower bone mass.
Anticonvulsants, thyroid medications, immunosuppressants given after organ transplant, chemotherapy, aromatase inhibitors, diuretics and blood thinners such as heparin can contribute to bone loss.
--Low calcium diet.
Those who do not consume enough calcium or who have Vitamin D deficiency throughout their lifetime are more likely to develop osteoporosis.
A negative balance of only 50-100 mg of calcium per day over a long period of time is sufficient to produce osteoporosis.
--Lack of exercise.
Bone is formed in response to weight-bearing activity.
Those who are less physically active throughout life are more likely to develop osteoporosis.
--Smoking.
Cigarette smoking increases risk because it interferes with the re-formation of bone.
Maintain Healthy Bones:
Bones are not static. They are always being broken down and rebuilt.
This process depends on a delicate balance of nutrients.
Bone loss is unavoidable but it can be slowed down with calcium intake and exercise.
Perhaps even more important than the amount of calcium ingested is the amount excreted as a result of calcium drainers in our diet.
Major calcium drainers include:
Caffeine:
Caffeine is a powerful diuretic, causing the kidneys to increase calcium excretion.
The more regularly you drink coffee, the more calcium is excreted in your urine.
The loss amounts to about five milligrams of calcium for every six ounces of coffee or two cans of cola.
Soft Drinks:
Carbonated soft drinks, also nicknamed "osteoporosis in a can" - can promote osteoporosis.
The carbonation irritates the stomach by moving calcium - a natural antacid - from the blood into the stomach.
The blood, now low on calcium, replenishes its supply from the bones to protect muscular and brain function, both of which heavily depend on calcium.
Also phosphoric acid in some soft drinks interferes with calcium absorption.
Excess Protein:
Protein promotes urinary calcium excretion.
This means that the more protein you eat, the more you will lose calcium via your urine.
Protein does not appear to effect people with sufficient intake of calcium, magnesium, and vitamin D.
Source:
kfsm.com
Detox the Right Way
Extreme cleanses can deplete your body. Here are three safer ways to lose weight, gain energy, and flush out toxins.
Raise your hand if you’ve ever dreamed of using a juice fast to lose your love handles or compensate for holiday excesses. You’re not alone. Between October 2008 and October 2009, Americans spent more than $100 million on cleansing and detoxifying products in an effort to lose weight, gain energy, or purify themselves of harmful toxins, according to market research firm Spins. The appeal is obvious: Multiday detoxes are advertised as if they were shops where you send your dinged-up old body to be detailed. When you get it back, it’s so clean and shiny, it might as well be brand-new. If only it were that simple.
Prolonged fasting can do more harm than good by slowing your metabolism, depleting your body of essential nutrients, and, ironically, recirculating toxins into your system, says Gaetano Morello, ND, a detox specialist in West Vancouver, British Columbia, and author of Whole Body Cleansing (Active Interest Media, 2009). Plus, many popular detox regimens, such as the Master Cleanse—a 10- to 20-day fast during which you subsist on a mix of lemon juice, maple syrup, and water—are so extreme that weight loss is nearly impossible to maintain once you go back to eating solid food. So far, no science shows that fasting or subsisting on liquids for any amount of time will scrub a lifetime’s worth of toxins from your cells. (For more on fasting, see “Top 5 Cleansing Questions”.)
“There’s no such thing as a quick fix,” says Patricia Fitzgerald, DOM, a homeopath and nutritionist in Santa Monica, California, and author of The Detox Solution (Illumination Press, 2001). “The safest detox is lifestyle.” By committing to a healthy diet, supporting your body’s natural detoxifying systems with food and supplements, and reducing your exposure to harmful chemicals, you’ll trim fat, boost energy, and lessen your body’s toxic burden. The following plans can be revisited several times a year.
Detox Goal #1 Lose Fat
Toxins and fat go hand in hand. According to a 2002 article in the Journal of Alternative and Complementary Medicine, synthetic chemicals, heavy metals, solvents, and the plastic additive bisphenol-A (BPA) disrupt the body’s natural weight-controlling hormones, interfere with metabolism, and change your appetite. Because most toxins are stored in the body’s fat cells, dropping unwanted pounds will help you start whittling away at metabolism-thwarting chemical reserves too.
Start by eliminating the top calorie- and chemical-packed diet pitfalls—sugar, processed foods, and red meat. Aim for 1,200 to 1,500 calories per day primarily from organic produce, grains, and some protein. Think of it as training your body to run more efficiently on cleaner foods.
“Once you start feeling better, you’ll tend to want keep feeling better,” says Morello, who recommends doing a two-week detox three to four times a year, when seasons shift—a natural time to reevaluate your lifestyle and diet. “You’ve got to program yourself to change.” When the detox period is over, gradually increase your energy intake to about 2,200 calories per day from foods like lean protein and high-fiber fruits and vegetables, which will fill you up without piling on the pounds.
- Kick sugar
When you wolf down a sugary dessert, your body has to scramble to produce the hormone insulin, which causes a drop in blood sugar and creates what Frank Lipman, MD, author of Revive: Stop Feeling Spent and Feel Great Again (Fireside, 2010), calls “a vicious cycle of craving, eating, and crashing.” Insulin may also increase fat storage in cells, according to a study published by the Public Library of Science. Cut out the obvious offenders—soda, candy, juice, and desserts—and start reading labels. You’ll be surprised at how much sugar and artificial sweeteners are in prepared salad dressings, yogurts, and condiments. Craving sweets? Eat a piece of fruit: Fructose enters the bloodstream slower than glucose and won’t spike blood sugar. - Get glutamine
Quitting sugar cold turkey can leave you headachy and irritable for up to two weeks. To curb cravings, supplement with 1 to 2 grams of powdered glutamine divided into three doses throughout the day. The amino acid stabilizes blood sugar. - Prioritize organics
All told, you should be eating nine to 13 servings of produce—of which two or three are fruit—and 50 grams of protein per day. Choose organic when purchasing the 12 most pesticide-laden fruits and vegetables, including peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, imported grapes, carrots, and pears. If you eat meat, opt for organic poultry and organic, grass-fed beef, which is produced without hormones or antibiotics. - Eat often
Keeping your tank full by noshing on minimeals every four hours is essential for regulating blood sugar so you don’t bonk and grab a Snickers. Start the day with a low-sugar protein smoothie: Blend 1 cup unsweetened almond or soy milk with 1/2 cup frozen organic berries and 1 scoop plain whey protein. Then eat your biggest meal—about 500 calories—midafternoon, when your body is at its hungriest and has ample time to digest before bed. Try a 3-ounce organic grilled chicken breast with fiber-packed veggies, such as broccoli and spinach, which help you feel full. Eat your last light meal at least three hours before bedtime. - Hydrate
In addition to supporting proper digestion, drinking water aids kidney function, speeds waste elimination, curbs hunger pangs, and facilitates the body’s natural detox process by helping you sweat during exercise (see “Top 5 Cleansing Questions,” page 67), says Elson M. Haas, MD, author of The New Detox Diet (Celestial Arts, 2004). Dehydration is also the main culprit behind daytime fatigue and headaches, and even mild dehydration can slow metabolism. Fitzgerald recommends drinking half your body weight, in ounces, every day. For example, if you weigh 150 pounds, you’ll need 75 ounces—or 9?1/2 cups—of water daily. To make sure you’re not taking in heavy metals and pesticides with your H20, check your tap-water purity at epa.gov/safewater, and buy a reverse-osmosis filter if necessary. - Eliminate naturally
Bile created in your liver flushes toxins through your gastrointestinal (GI) tract. But without enough soluble fiber to bind to the bile and excrete it, toxins reabsorb into the bloodstream. Beans, legumes, and fruit are excellent sources of soluble fiber, or supplement with 5 grams in capsule or powder form twice daily, Morello says. - Include a multi
Take a high-quality multivitamin to make sure you’re not skimping on nutrients. Need help choosing a multi? Visit naturalsolutionsmag.com and type “Multiple Choice” into the search box.
Detox Goal #2 Relieve Body Burden
The human body detoxifies itself naturally in two stages, Phase I and II, which occur in the GI tract and liver. In Phase I, digestive enzymes convert toxins into forms that amino acids and glutathione can neutralize in Phase II, making them water soluble. At this point, the toxins get absorbed into bile and are transported out of the body. Morello likens the complex physiological process to working with oil-based paints. “You can’t wash oil paint off with water,” he explains. “You need to transform it and bind it and then get it off. The first step is taking the turpentine and binding it to the paint. The second step is taking the cloth and rubbing the paint off.”
The two-phase process works well to remove some toxins, but our exposure to industrial compounds, environmental pollutants, and chemicals is at an all-time high, and our bodies need extra help getting rid of them. Toxins are in the foods we eat, the air we breathe, the water we drink, and the household products we touch, and have been linked to cancer, birth defects, and hormonal and fertility problems. “Every single cell is always detoxing,” explains Fitzgerald. “The question is how efficiently?” To give your liver and GI tract some much-needed support, reduce your exposure to chemicals, clean up your diet, and work in cleansing supplements and therapies.
- Get your Cs
This powerful antioxidant counteracts the cell-damaging free radicals produced during Phase I. Morello recommends supplementing with 1,000 mg of vitamin C daily. - Eat your vegetables
When the liver converts toxins in Phase I, it also creates free radicals—unstable molecules that can harm healthy tissues. To prevent cellular damage, pack your diet full of foods, such as berries, grapes, and spinach, which contain free-radical-neutralizing antioxidants. In addition, sulfur in broccoli, artichokes, garlic, and cabbage aids liver function by increasing bile production. - Take stock of your toxins
Evaluating the safety of the products you come into contact with is one of the most important steps you can take toward reducing your body burden, or the amount of contaminants housed in your tissues. Swap conventional cleaning products with all-natural options; toss out BPA–spiked plastic containers; and opt for pure, mineral-based cosmetics. “Chemical cosmetics can be more problematic than chemicals in food because they bypass your liver and go straight to your bloodstream, where they stay and add to body burden,” Lipman says. For a printable list of beauty ingredients to avoid, visit naturalsolutionsmag.com/pdfs/toxic_ingredients.pdf. - Heal with herbs
“The liver can be compared to the oil filter in a car, and cleansing the liver is like an oil change,” Fitzgerald says. Milk thistle, one of the best defenders of liver health, reduces toxins’ effect in the liver, encourages regular bowel movements, reduces toxic accumulation, and regenerates liver cells, she says. Take 250 to 300 mg up to three times daily. Also try 150 to 200 mg of turmeric and 150 to 200 mg of artichoke extract daily to encourage bile flow. - Sweat it out
“Physical activity stimulates the release of toxins through your skin as you sweat,” explains Fitzgerald. “Regular workouts can also reduce fat reserves throughout the body, where toxins are stored.” Take a sauna or steam bath once or twice a week to help clear clogged pores so that chemical pollutants exit more efficiently through your skin.
Detox Goal #3: Increase Energy
Sad but true, the American diet’s cornerstones—wheat, dairy, sugar, and red meat—wreak havoc on our bodies, often without us knowing it. These foods are inherently difficult to digest, causing your GI tract to attack the proteins as though they were foreign antigens, wasting a whole lot of energy in the process, Lipman says. And because 70 percent to 80 percent of your immune system thrives in your digestive tract in the form of beneficial gut flora, poor digestion puts unnecessary wear and tear on your body’s basic defenses.
“Many of us have become used to mild indigestion, irritated bowels, bloating, and gas, and think they are normal parts of aging,” Lipman says. In reality, these symptoms are signs that your digestive system is out of whack. “No matter how healthily you eat, if your digestive system does not work well, your food does not nourish you well,” he says. And without proper nourishment, it’s almost impossible to fire on all cylinders. During this detox, you’ll reboot with quality sleep, energizing herbs, and foods that won’t sap your strength.
- Get rid of gluten
According to Beth Reardon, RD, director of integrative nutrition at Duke Integrative Medicine in North Carolina, 35 percent to 40 percent of Americans are sensitive to gluten, a protein in wheat, rye, and barley. When the body is unable to fully metabolize gluten, it attacks the unprocessed proteins—a systematic response that stresses the immune system and is a huge waste of energy. To get the satisfaction of grains sans gluten, Reardon suggests eating at least three servings of quinoa, millet, or amaranth per day. - Step up your superfoods
According to Fitzgerald, green foods such as spirulina harbor dense concentrations of antioxidizing phytonutrients, which boost the body’s energy production. Lipman recommends taking a phytonutrient and probiotic formula. Try 1 scoop daily of Powdered ProGreens with Advanced Probiotic. - Incorporate adaptogens
Ginseng, Rhodiola rosea, and eleuthero are adaptogenic herbs that help your body deal with physical and psychological stressors, Lipman says. He suggests taking 2 to 3 grams of nonstandardized rhodiola root per day to help balance the stress hormone cortisol, 100 to 200 mg of standardized ginseng extract per day to strengthen the body’s immune response, and 2 to 3 grams of dried eleuthero per day to aid concentration. Or ask your herbalist for a formula that combines all three. - Decaffeinate
To avoid the post-coffee slump, gradually downshift to a half-regular, half-decaf brew—or even better, sip green or white tea, which contain about a third as much caffeine as coffee and “have a mild stimulant that helps calm your mind,” Reardon says. “It’s fabulous for focus.” - Take it easy on dairy
Even if you’re not lactose intolerant, cow’s milk can be a chore for your body to process because you may be allergic to milk proteins. Replace it with yogurt, kefir, and cottage cheese; the fermentation process breaks down lactose, making the dairy easier to digest. Goat’s milk products, which contain proteins different from those in cow's milk, are less of a burden on your body. - Drink in the sunshine
Anyone who experiences an annual slump during winter’s dark days knows that lack of sunlight can affect your mood and energy level. Why? Depression and low energy can ensue when you don’t get enough vitamin D, which the skin produces in response to ultraviolet-light exposure. Reardon advises supplementing with 1,000 to 2,000 IUs of vitamin D3 daily. - Rest well
Sleep is the ultimate restorative detox. Most people need between seven and a half and nine hours a night: Too much or too little may leave you lethargic. Prime yourself for quality z’s by creating what Lipman calls an “electronic sundown.” Shut off your computer, cell phone, TV, and radio at least two hours before bedtime to signal to your body it’s time to sleep. And don’t exercise within two hours of crawling between the sheets—endorphins released during physical activity may get you too hyped to fall asleep.
Reference:
Source: Natural Solutions: Detox the Right Way
Author: Katie Arnold
Does Fatty Food Curb Hunger?
According to Science Daily (Oct. 10, 2008) — Fatty foods may not be the healthiest diet choice, but those rich in unsaturated fats – such as avocados, nuts and olive oil – have been found to play a pivotal role in sending this important message to your brain: stop eating, you're full.
A new study by UC Irvine pharmacologists shows that these fats trigger production of a compound in the small intestine that curbs hunger pangs. This discovery, the researchers say, points toward new approaches to treating obesity and other eating disorders.
Louise Turner Arnold, Chair in Neurosciences, and his colleagues have studied how a fat-derived compound called oleoylethanolamide regulates hunger and body weight.
In their current work, which appears in the Oct. 8 issue of Cell Metabolism, they found that an unsaturated fatty acid called oleic acid stimulates production of OEA, which in turn decreases appetite.”
They explain that oleic acid is transformed into OEA by cells in the upper region of the small intestine. OEA then finds its way to nerve endings that carry the hunger-curbing message to the brain.
There, it activates a brain circuit that increases feelings of fullness. In previous studies, They found that increasing OEA levels can reduce appetite, produce weight loss and lower blood cholesterol and triglyceride levels.
They end by saying, "We are excited to find that OEA activates cell receptors that already have been the focus of successful drug development. This gives us hope for a new class of anti-obesity drugs based on the savvy use of natural appetite-controlling mechanisms."
Reference:
Source: www.ScienceDaily (Oct. 10, 2008)
Author: ScienceDaily (Oct. 10, 2008)
Ecology Health Center Cookbook
Ecology Health Center is proud to announce the re-release of their reknown EHC Cookbook that is designed to meet the specific needs of people who have changed their diets for a variety of reasons.
All recipes limit foods that are often found to be problematic - like common allergens or food sensitivities, foods known to support yeast proliferation (Candida Albicans) and also foods that may encourage the growth of pathogenic intestinal bacteria . All the recipes are:
- sugar free,
- dairy free,
- gluten free, and
- yeast free
Some recipes do contain gluten free grains (rice, millet & buckwheat).
The Cookbook may be purchased on line at www.Crohns.Net and www.Lulu.com.
Food sensitivities and Candidiasis burden the body’s immune system. Management, therefore, requires rebuilding immune function by removing stress factors. The recipes assist in reducing these stress factors to allow the body to begin functioning more efficiently again. Stevia, a sugar substitute, is used throughout the book, sweeten to taste. The recommended choice of cooking oil is Coconut oil which is safe to eat when heated at high temperatures.
The recipes are also suitable for those with Inflammatory Bowel Disease, and other challenging digestive complaints.
The Cookbook was originally compiled by the California Clinic of Preventive Medicine in 1984. The second edition was privately printed with permission from the California Clinic of Preventive Medicine by Ecology Medical Clinic, in November 1985. The third edition was privately printed with permission from Ecology Medical Clinic by Ecology Health Center, in November 1996. The most recent edition was published in January 2009.
For more information see www.Crohns.Net and www.Lulu.com
A E-book version is now available from Crohns.Net. Please see E-Cookbook information and specials.
Essential Fatty Acids
Essential Fatty Acids are Essential - throughout our Life Cycle - Young and old benefit... read more ...
DHA Omega-3 Helps Nervous-System Function
The omega-3 essential fatty acids commonly found in fatty fish and algae help animals avoid sensory overload, according to research published by the American Psychological Association. The finding connects low omega-3s to the information-processing problems found in people with schizophrenia; bipolar, obsessive-compulsive, and attention-deficit hyperactivity disorders; Huntington's disease; and other afflictions of the nervous system.
The study, reported in the journal Behavioral Neuroscience, provides more evidence that fish is brain food. The key finding was that two omega-3 fatty acids -- docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) -- appear to be most useful in the nervous system, maybe by maintaining nerve-cell membranes.
"It is an uphill battle now to reverse the message that 'fats are bad,' and to increase omega-3 fats in our diet," said Norman Salem Jr., PhD, who led this study at the Laboratory of Membrane Biochemistry and Biophysics at the National Institute on Alcohol Abuse and Alcoholism.
The body cannot make these essential nutrients from scratch. It gets them by metabolizing their precursor, α-linolenic acid (LNA), or from foods or dietary supplements with DHA and EPA in a readily usable form. "Humans can convert less than one percent of the precursor into DHA, making DHA an essential nutrient in the human diet," added Irina Fedorova, PhD, one of the paper's co-authors. EPA is already known for its anti-inflammatory and cardiovascular effects, but DHA makes up more than 90 percent of the omega-3s in the brain (which has no EPA), retina and nervous system in general.
In the study, the researchers fed four different diets with no or varying types and amounts of omega-3s to four groups of pregnant mice and then their offspring. They measured how the offspring, once grown, responded to a classic test of nervous-system function in which healthy animals are exposed to a sudden loud noise. Normally, animals flinch.
However, when they hear a softer tone in advance, they flinch much less. It appears that normal nervous systems use that gentle warning to prepare instinctively for future stimuli, an adaptive process called sensorimotor gating.
Only the mice raised on DHA and EPA, but not their precursor of LNA, showed normal, adaptive sensorimotor gating by responding in a significantly calmer way to the loud noises that followed soft tones.
The mice in all other groups, when warned, were startled nearly as much by the loud sound. When DHA was deficient, the nervous system most obviously did not downshift. That resulted in an abnormal state that could leave animals perpetually startled and easily overwhelmed by sensory stimuli.
The authors concluded that not enough DHA in the diet may reduce the ability to handle sensory input. "It only takes a small decrement in brain DHA to produce losses in brain function," said Salem.
In humans, weak sensorimotor gating is a hallmark of many nervous-system disorders such as schizophrenia or ADHD. Given mounting evidence of the role omega-3s play in the nervous system, there is intense interest in their therapeutic potential, perhaps as a supplement to medicines. For example, people with schizophrenia have lower levels of essential fatty acids, possibly from a genetic variation that results in poor metabolism of these nutrients.
More broadly, the typical American diet is much lower in all types of omega-3 than in omega-6 essential fatty acids, according to Salem. High intake of omega-6, or linoleic acid, reduces the body's ability to incorporate omega-3s. As a result, "we have the double whammy of low omega-3 intake and high omega-6 intake," he said.
Source:
ScienceDaily
Dec. 19, 2009
DHA and ALA? What's the Difference
DHA is one of the omega-3 essential fatty acids, the good fats that can protect your eyes, brain and heart, and found in fish oil and algae.
Another important omega-3 essential fatty acid is ALA ( alpha-linolenic acid), in chia, flax and walnuts, which the body eventually, but in small quantities, converts to DHA.
A third essential fatty acid is EPA, also found in fish oil.
Walnuts and chia seeds are sources of ALA and do not contain any DHA. Nuts and seeds are not nutritional equivalents to fish oil or algae oil with respect to omega-3 content.
Humans have a limited ability to convert ALA to DHA: Less than 1 percent of it is turned into DHA (although women convert it better than men do). Western diets limit their ability to convert it even more because they eat too many omega-6 fats from corn and soybean oils (Americans average 18 grams a day of omega-6 fat from these oils).
The trouble is that these omega-6 fatty acids compete with ALA for conversion. So, for instance, if a person consumed an ounce of walnuts per day, they'd get approximately 2,500 mg of ALA. But it would, at best, convert to just 25 mg of DHA, a small fraction of the DHA necessary (600 mg) for optimal health.
ALA itself isn't bad: Some research shows that it can have positive effects on heart health (DHA does too). But for brain development and health, research has shown only DHA to be beneficial.
The only way to achieve the DHA blood and tissue levels essential for optimal health and disease risk reduction is to get at least 600 mg of preformed DHA per day through fish, foods fortified with DHA or DHA supplements from algae oil or fish oil.
Essential Fatty Acids & Alzheimer's?
According to research at the University of Bristol, the amount of fatty acids in the brain varies between healthy people and those with Alzheimer's Disease These findings, published in the journal Neurochemical Research, will help researchers understand what's happening in the brain during the disease.
Seth Love, Professor of Neuropathology at the Univ. of Bristol, who led the work, says: "Fatty acids are essential to the way our brains work; they affect the way nerve cells function and help insulate the electrical signals that transmit information around our brains. When we compared the brains of people without Alzheimer's to those with the disease, we found a reduction in two types of fatty acid, and an increase in two others. It might be that the changes in amounts of fatty acids contribute to the development of Alzheimer's disease, or are a consequence. We need to do more research to find out."
Rebecca Wood, CEO of the Alzheimer's Research Trust, says: "Dementia research in Bristol is making fantastic progress. It's vital that we understand the changes in the brain that cause Alzheimer's so that we can open the door to new treatments and ways to prevent the disease.
"We don't know if taking fatty acid supplements or altering our diets could have any effect on Alzheimer's risk, but this new research is helping us to understand how fatty acids might be involved in the disease," says Wood. "Over 4,300 people in Bristol have dementia, a number forecast to rise as the population ages. We must invest in research now to find ways to prevent, treat or cure this devastating disease."
Source: Univ. of Bristol
November 16, 2009
Fish Oil Improves Cholesterol Levels in Professional Football Players
A new study by Nordic Naturals shows that fish oil given to professional football players has proven to be effective for improving cholesterol levels. The study was published in the January/February 2009 issue of Sports Health, A Multidisciplinary Approach.
The patented fish oil supplement was administered to 36 professional football players from ages 23 to 41 years of age that volunteered to be randomly assigned to either the treatment or control group in the study. Players were grouped according to BMI and position played. A physical assessment and baseline cholesterol tests were given to directly measure LDL, HDL and other fat lipid concentrations in the blood.
The research team chose Pro-Omega™ from Nordic Naturals, Inc. During the two month period of the 2006-07 football season, subjects in the treatment group were given 4 soft gels per day of Ultimate Omega, which provided 2560 mg of omega-3 fatty acids (650 mg EPA; 450 mg DHA; and 180 mg other omega-3 fatty acids per soft gel).
“The results illustrated a rather dramatic decrease in triglyceride levels, a healthy increase in HDL, and lowered LDL in the athletes who used a moderately high dose of omega-3 EFA fish oil,” relates Joseph Maroon, MD, a board certified neurosurgeon who serves on the Nordic Naturals Scientific Advisory Board and was one of the study researchers.
This study adds to the numerous publications that have shown fish oil to be a helpful preventative measure for heart disease. The American Heart Association recommends 2 to 4 gram of EPA and DHA daily for individuals with elevated triglycerides and 1 gram of EPA and DHA daily for individuals with risk factors for heart disease.
Dr. Joseph Maroon has become one of the nation’s leading advocates of fish oil and has recently authored two books, “Fish Oil: The Natural Anti-Inflammatory” and “The Longevity Factor: How Resveratrol and Red Wine Activate Genes for a Longer and Healthier Life”.
Fish Oil Prevents Breast Cancer
35,016 women were followed-up for six years and 880 cases of breast cancer were identified. Researchers at the Fred Hutchinson Cancer Research Center in Seattle, led by Emily White, PhD, a member of the public health sciences division, published a report in Cancer Epidemiology, Biomarkers & Prevention that concluded that fish oil does help prevent cancer.
These menopausal women, who did not have a history of breast cancer, were asked to complete a questionnaire about their use of supplements that were not either vitamins nor minerals. Six years later, regular use of fish oil supplements was linked with a 32 percent reduction in risk of breast cancer. This phenomenon appeared to be restrictive to invasive ductal breast cancer, the most common type of the illness.
Fish oil contains high levels of omega-3 fatty acids, EPA (Eicosapentaenoic acid)and DHA (Docosahexaenoic acid). Omega-3 fatty acids are considered to be essential fatty acids for human health but the body doesn't produce them. People need to draw this fatty acids from fish like salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function as well as normal growth and development.
This is the first research to demonstrate a link between the use of fish oil and a reduction in breast cancer. “It may be that the amount of omega-3 fatty acids in fish oil supplements are higher than most people would typically get from their diet,” White said. However, “without confirming studies specifically addressing this,” she said, “we should not draw any conclusions about a causal relationship”.
Another scientist, Edward Giovannucci, agreed with White: “It is very rare that a single study should be used to make a broad recommendation,” he said. “Over a period of time, as the studies confirm each other, we can start to make recommendations.”. Mr Edward Giovannucci, MD, ScD is a professor of nutrition and epidemiology at the Harvard School of Public Health and an editorial board member of Cancer Epidemiology, Biomarkers & Prevention.
The next research plans to study 20,000 US men aged 60 years and older and women aged 65 years and older, who don't have a history of cancer, heart disease or stroke, and have never taken supplements.
By Smaranda Biliuti, News Editor
July 8th, 2010
Fish Oil Relieves Joint and Back Pain
Fish oil contains two naturally occurring fatty acids, EPA and DHA. These fatty acids stimulate the body's anti-inflammatory functions and help relieve joint pain, much the same as NSAIDs and COX-2 inhibitors, but without the side effects. An excess of proinflammatory messenger molecules causes joint pain, and consumption of fish oil prevents this build up.
Both EPA and DHA are necessary for many functions in the body, but are not manufactured in the body in quantities sufficient for their use. Eicosapentaenoic acid, or EPA, aids in the anti-inflammatory response of the body to pain. The fatty acid is converted to messenger molecules that relive both pain and inflammation in joints. EPA has the additional effect of preventing omega-6 fats from causing pain and inflammation.
Resent research has shown that a diet high in EPA fish oil reduced lower back pain in over 50% of sufferers. One hundred and twenty five participants with back pain were given 850 mg of EPA and 200 mg of DHA a day, and over half were able to discontinue prescription pain medication. Seventeen clinical trials have confirmed these results. The protocol of two to three grams of EPA and DHA a day for three months has been shown to reduce the intensity of joint pain, morning stiffness, painful joints, joint tenderness and the need for prescription pain medications, such as NSAIDs.
One of the causes of joint pain is the over-consumption of omega-6 fats in the modern American diet. Omega-6 fats are a necessary part of the diet; however, vegetable oils and overprocessed foods sway the balance that the body needs between omega-6 and omega-3 fatty acids. The best ratio for health is an omega-6:omega-3 ratio of 3 to 1, but most Americans consume a ratio of 15 to 1. This is the cause of much chronic inflammatory joint and back pain.
Fish oil can be obtained from fatty fish, such as salmon, or in food supplements. Because of the pollution in the ocean, the source of the fresh fish must be evaluated to ensure that the fish does not contain mercury. One way to ensure this is by purchasing food supplements containing EPA and DHEA and the proper balance of omega-3 to omega-6 fatty acids. Be certain to note if the fish oil supplements are fresh and free of mercury, as tested in labs meeting the international pharmaceutical standards. Fresh fish oil should not have a bitter or fish-like taste.
Source:
NaturalNews.com
Melt away fat with fish oil
We know that taking fish oil supplements, which are loaded with Omega-3 fatty acids, is good for everything from improving heart health to fighting depression.
Well, now there’s another benefit: Fish oil can help you burn fat.
According to a recent study by Australian scientists, people who walked 45 minutes three days a week and took six grams of fish oil burned seven times more fat than those who just exercised.
Researchers suspect fish oil may increase the enzymes your body produces to burn fat.
It would take 12 ounces (four servings) of salmon to get that much fish oil a day, but supplements typically have a little more than a gram per pill.
Nordic Naturals becomes official Omega-3 of the APA
February 20, 2009 — Nordic Naturals becomes official Omega-3 of the American Pregnancy Association -Nordic Naturals announced today its partnership with the APA, with a strong corporate commitment to education and research, which includes their endorsement of Nordic Naturals as the “the official omega-3” of their organization.
Scientific research confirms the importance of essential fatty acids for prenatal, maternal and neonatal health. DHA comprises about 30 percent of the fatty tissue in the brain and is essential for proper development of the brain, eyes, nerves, and immune system.
International nutrition organizations have concluded that pregnant and nursing women need a minimum of 300 mg DHA each day to ensure healthy development of the child within, as well as to support mom’s physical and mental health pre- and post-delivery.
Source:
American Pregnancy Association
Omega-3 research Sheds Light on Inflammatory Trigger
Published on 25 August 2009,
Scientists at the University of Birmingham have discovered a previously unknown step in early inflammation which is controlled by omega –3 and omega –6 fatty acids, potentially leading to clarification around conflicting health and diet advice on these two essential nutrients.
Dr Ed Rainger, from the Center for Cardiovascular Sciences at the University, has discovered that a key product in the metabolism of omega –6 fatty acids is an essential signal for neutrophils (white blood cells that form an essential part of the immune system) to cross the endothelium, the thin layer of cells that line the interior surface of blood vessels, to work on inflammation.
Dr Rainger says the findings of the study will open up new possibilities: “The identification of these novel mechanisms by which inflammation is regulated may allow us to develop new therapies to intervene when the process of inflammation becomes pathological rather than physiological.”
These latest discoveries support the evidence that fish oils have anti-inflammatory effects in addition to other health benefits. Dr Rainger and his team have revealed new steps in the body’s response to tackling inflammation which researchers hope will lead to designing potential new drugs to tackle severe and chronic disease such as rheumatoid arthritis.
The team also found that the migration of neutrophils could be blocked by the increased levels of omega -3 generated after the endothelial cells had been supplemented with this omega –3 fatty acid.
Dr Rainger and his team conducted the study using a realistic, flow based system that models the process of inflammation at the interface of the circulating blood and inflamed tissue. They were then able to observe the effects of physiological levels of omega –3 and omega –6 fatty acids on the process of recruiting inflammatory blood cells such as neutrophils into the tissue. This process is regulated by endothelial cells lining the blood vessels.
Dr Ed Rainger, said: “Our findings are very significant. They support the idea that omega–6 fatty acids are pro-inflammatory – that they are required to sustain a normal inflammatory response without which we would be prone to serious infection and tissue damage.”
Conversely, Dr Rainger has uncovered mechanistic evidence that supports the anti-inflammatory role of omega -3 fatty acids: “We’ve all heard about the health benefits of eating oily fish, and its beneficial effects on cardiovascular health, possibly due to their anti inflammatory properties, yet little is known about the normal cellular mechanisms by which omega –3 fatty acids produce their protective effects.”
Nutritionists believe that imbalances in omega –3 and –6 - may explain the rise of diseases such as asthma, coronary heart disease, cancers, autoimmunity and neurodegenerative diseases, all of which are believed to stem from inflammation in the body.
Select the Right EFA Supplement for You
Gail Maleskey, in her article written for Stop Aging Now tells us that one of the most common nutritional problems in the U.S. has to do with the fat we eat. We get too much saturated fat, trans-fat and polyunsaturated fat. And we don't get enough omega-3 fat, from sources like fish, green leafy vegetables and certain vegetable oils.
Experts believe this imbalance is fueling health problems ranging from attention deficit disorder to heart disease, cancer, obesity and diabetes. This is because omega-3s help reduce inflammation in our bodies, and are important for brain development and function.
She says that almost everyone could benefit by getting more omega-3s and less of the harmful fats, and the best way to do that is with both diet and EFA (essential fatty acid) supplements. Improve your fat profile by eating less beef and more fish, using low-fat dairy products, reading labels to avoid hydrogenated fats, and using mostly olive oil when you cook.
She suggests that you choose the EFA supplement that’s right for you, based on these descriptions. Always select the highest quality available and be sure that they are guaranteed to be fresh and free of contaminants.
1. Fish Oil
Fish oil is extracted from fatty fish, then purified and standardized so it always contains the same amount of each ingredient. It’s the most concentrated source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), anti-inflammatory omega-3 fats. A gram (1,000 mg) of our Omega-T® Fish Oil contains 300 mg of EPA and 200 mg of DHA.
Fish oil can lower triglycerides, slow down the accumulation of plaque in the arteries, reduce blood pressure, inhibit colon cancer cell growth, lower the risk of heart attack and stroke, and reduce risk for dementia.
2. Krill Oil
Krill oil is an EFA supplement made from little shrimp-like creatures. It is also purified and standardized so every batch is the same. One gram has only 50 mg EPA and 90 mg DHA, less than half what fish oil contains.
However, krill oil has some unique properties that fish oil lacks. It contains astaxanthins, which are powerful antioxidants. It also contains phospholipids, compounds that are both fat-soluble and water-soluble, making krill oil easier to absorb and utilize in your body. Some of these phospholipids may prove useful against age-related brain damage. Krill oil also provides vitamin E and omega-6 and omega-9 fatty acids.
Krill oil is a relatively new product. Research done so far shows it can reduce inflammation and symptoms of arthritis, reduce cholesterol, slow cancer growth and reduce menstrual pain. Krill oil also reduces blood levels of harmful C-reactive protein, a marker of inflammation and heart disease and increases detoxifying liver enzymes.
Krill oil might be a good choice for people who have fat malabsorption, or who want to target their brain or liver. Some people alternate fish oil and krill oil, or take a half-dose of both. People with shellfish allergies should not take krill oil.
3. Cod Liver Oil
Cod liver oil has been used for centuries for general good health. One gram has 36 mg of EPA and 46 mg of DHA. Unlike fish or krill oil, cod liver oil naturally contains vitamin A and vitamin D in amounts that make it fairly easy to reach toxic level.
Cod liver oil offers similar health benefits as fish and krill oil, and additional benefits from A and D, like fighting infections and promoting healthy bones. It’s a good choice for people who do not take fish oil or extra vitamin A or D. If you take do take cod liver oil and other supplements, you should determine exactly how much vitamin A you are getting.
4. Flax Seed Oil
Flax seed oil has a long history of use for hair, skin and nails. It’s is a great source of balanced omega-3, 6 and 9 fatty acids. It doesn’t contain EPA or DHA, so it’s not a perfect substitute for fish oil, but it contains ALA (alpha linolenic acid, which can be converted to EPA and DHA. Most people convert about 20% of the ALA they consume into EPA and DHA.
Flax seed oil is a good choice for people looking for a vegetarian source of balanced fatty acids, and for people who want to target their skin, hair and nails. It’s beneficial for preventing heart disease and arrhythmia, and reducing inflammation. You may find that taking both flax seed oil and fish oil works best for you.
In Conclusion, Mareskey says that essential fatty acids are an important part of a healthy diet, and provide many benefits related to living long and well. Many types of fatty acids play unique, important roles within the body. It is especially important, however, to make sure that you are getting enough omega-3 fatty acids in your diet, as most people don't get the omega-3s they need. EFA supplements are often to only way to get enough omega-3s to get the full health benefits of a diet rich in them. The best EFA supplement for you may be one or a combination of supplements, depending on your diet and health concerns.
Author: Gail Maleskey, Licensed Dietitian
Stop Aging Now
Typical North American Diet Is Deficient In Omega-3 Fatty Acids
New research from the Child & Family Research Institute shows the typical North American diet of eating lots of meat and not much fish is deficient in omega-3 fatty acids and this may pose a risk to infant neurological development. Omega-3 fatty acids are unsaturated fats found in some fish such as salmon and herring and in smaller amounts in eggs and chicken.
This discovery is an important step towards developing dietary fat guidelines for pregnant and breastfeeding women. Current dietary recommendations evolved from the 1950's emphasis on reducing saturated fat intake to lower the risk of cardiovascular disease.
"Omega 3 fatty acids are important for the baby's developing eyes and brain," says Dr. Sheila Innis, the study's principal investigator, head of the nutrition and metabolism program at the Child & Family Research Institute at BC Children's Hospital, and Professor, Department of Pediatrics, University of British Columbia.
"During pregnancy and breastfeeding, fat consumed by the mum is transferred to the developing baby and breastfed infant, and this fat is important for the baby's developing organs. Our next task is to find out why the typical North American diet puts mothers at risk. Then we can develop dietary recommendations to help women consume a nutritious diet that promotes optimal health for mums and babies."
The researchers found that the women who ate lots of meat and little fish were deficient in omega-3 fatty acids, and their babies didn't do as well on eye tests as babies from mothers who weren't deficient. The results were noticeable as early as two months of age. The study is ongoing as the researchers intend to follow the children's development until four years of age.
THE STUDY.
- Researchers recruited 135 pregnant women and randomly assigned them to either a group that took an omega-3 fatty acid supplement or one that took a placebo.
- All the women continued eating their regular diets.
- The supplement added the equivalent of two fatty fish meals per week, an amount that the researchers estimated would prevent deficiency.
- The researchers tested the women's blood samples at 16 and 36 weeks of pregnancy and measured the amount of DHA (docasohexaenoic acid), a type of omega-3 fatty acids that's known to be important for brain and eye function.
After the babies were born, the researchers did vision tests to evaluate the infants' ability to distinguish lines of different widths. It's an innovative way of evaluating neurological maturity in babies who are unable to talk. Since the eyes are connected to the brain, they reflect the brain's development.
The aim of this study was to contribute to a growing body of knowledge that focuses on the dietary needs of pregnant and breastfeeding women. More research is needed to identify recommended daily amounts of omega 3 fatty acids.
"For better health, it's important for pregnant and nursing mums -and all of us - to eat a wide variety of fruits, vegetables, whole grains, nuts, eggs, and fish while minimizing consumption of processed and prepared foods," says Dr. Innis.
Source:
The study is published March 7th, 2008 in the American Journal of Clinical Nutrition.
The study was funded by the Canadian Institutes of Health Research.
Martek Biosciences Corp. provided the supplements.
Adapted from materials provided by Child & Family Research Institute via EurekAlert!, a service of AAAS.
Fatty Acids can Help Ease PMS Symptoms
According to researchers at a Brazilian university taking dietary supplements containing essential fatty acids can help reduce the symptoms of premenstrual syndrome. The study, published in the Journal Reproductive Health, found that taking capsules containing about 1 gram of a blend of three Essential Fatty Acids produced a significant reduction in PMS symptoms.
Essential Fatty Acids are substances that are not produced by the human body and are only available from diet. Eggs, nuts, vegetable oils and fish are examples of foods that provide such acids, which are also available in supplement form.
The study, authored by researchers from the Federal University of Pernambuco, is not the first to address the possible link between PMS and essential fatty acids, substances that play a complicated role in a woman's reproductive system. The study cites research dating back to 1983 examining such a possible link. According to the study, the 120 women who participated reported few side effects, and most of those were mild and may have been due to sensitivity to mineral oil, the placebo taken by some of the participants.
The supplements taken by women in the study contained 210 mg of gamma linolenic acid, 175 mg of oleic acid, 345 mg of linoleic acid, 250 mg of other polyunsaturated acids and 20 mg of Vitamin E, according to researchers. According to the study, women who took the supplements for six months saw a bigger benefit than those who took them for three months. Other treatments studied for PMS include vitamin B6, ascorbic acid and Niacin.
Source:
www.cnn.com
January 17, 2011
Garden of Life Launches Lovely Legs Nutritional Formula to Reduce Visible Signs of Varicose and Spider Veins
WEST PALM BEACH, Fla. For years, millions of women tried everything from heavy leg make up to dark pantyhose to cover up unsightly varicose and spider veins.
Now there's a better way to reduce the appearance of unwanted veins with Garden of Life's Lovely Legs, the only dietary supplement backed by extensive human clinical studies and millions of happy European women.
"The Lovely Legs formulation is used by millions of satisfied women worldwide for one reason - it works," said Garden of Life founder and CEO Jordan Rubin, who added that the 95 percent diosmin formula was previously only available in Europe where it was widely prescribed by physicians for decades.
Lovely Legs is a natural supplement that helps with the occasional bout of swelling, water retention and "heavy leg" sensation caused by standing or over exertion and the embarrassment of visible spider and varicose veins.
The main ingredient diosmin, a bioflavonoid derived from citrus fruit, acts as an antioxidant to neutralize damage to veins caused by oxidative stress. The formula is also vegan, gluten free, and dairy and soy free.
"Lovely Legs is an exciting product in our new Extraordinary Beauty line," said Garden of Life President Brian Ray. "Research shows that vein issues are normal during pregnancy, after weight gain, and even in athletes from years of strenuous exercise.
We're thrilled because we are already seeing a huge interest from customers asking for Lovely Legs."
One New York-based podiatrist and consultant to Garden of Life is so impressed with Lovely Legs that she routinely recommends it to patients in her practice.
Dr. Emily Splichal, aka "Dr. Legs," says tell-tale veins are a big issue with patients because visible veins affect self confidence.
"Women are unhappy with their appearance and can't comfortably wear skirts or shorts when veins are showing," said Splichal. "I'm confident recommending Lovely Legs because clinical studies show that diosmin provides nutritional support to improve vessel strength, improve the health and tone of capillaries, and to reduce visible signs of varicose and spider veins."
25 Aug 2009
Good Fats versus Bad Fats
Planning to do a lot of cooking this month?
Remember when any fat was bad fat?
Now that science has found that some fats are good, it's all about avoiding the bad guys.
Here's a simple list that rates fats, from the best to the don't-even-think-about-its.
TOP FATS: THE OMEGA-3 Fatty Acids
Among the best fats on the planet, omega-3s add years to your life by dramatically reducing the risk of heart attack and stroke. They may also stave off arthritis, depression, and some cancers.
Eat these frequently:
Fatty fish, such as wild salmon, sardines, herring, tuna, flaxseeds, flaxseed oil and walnuts.
GOOD FATS: THE MONOS
All monounsaturated fats are kind to your heart because they raise good HDL cholesterol and lower bad LDL cholesterol (the kind that clogs arteries).
Delicious sources are:
Olives,virgin olive oil, Canola oil, peanut and other nut oils, nuts and avocados
PRETTY GOOD FATS: THE POLYS
Most polyunsaturated fats are heart-friendly.
Find them in:
Corn, soybean, safflower, canola, sunflower oil and Fatty fish (canned light tuna counts)
LOUSY FATS: THE SATS
Saturated fats are mainly trouble because they raise blood cholesterol to artery-clogging levels.
Skimp or skip:
Meats, particularly with visible fat,Poultry skin, fat, and dark meat
Whole-milk dairy foods, including butter, full-fat cheeses, ice cream, and sour cream, lard and shortening.
DON'T EVEN THINK ABOUT 'EM: TRANS FATS
These fats are scary. Trans fats boost bad cholesterol, decrease good cholesterol, clog up arteries, and set off inflammation throughout the body, which can trigger a host of problems from stroke to diabetes. Processed foods that contain trans fats have nearly eternal shelf life which is why trans fats were invented: to keep food from going bad.
Bypass completely:
Be suspicious of processed food that's not labeled "trans-fat-free"
All deep fried foods, many fast foods, candy and commercial baked goods.
Source:
realage.com
Green Tea News
Green Tea & Pregnancy
We now know that green tea is something of a miracle beverage. Hundreds of studies show the many benefits of drinking green tea on a daily basis. But during pregnancy, the rules of health and nutrition can change dramatically.
Caffeine and Pregnancy
In the past, it was thought that the caffeine found in tea and coffee might contribute to low birth weight, and thus should be avoided. Studies have shown, however, that it would take about 8 cups of coffee per day to affect birth weight or lead to miscarriage.
Since green tea has about half the amount of caffeine contained than coffee, this drink is unlikely to affect pregnancy. This aspect of green tea and pregnancy is one you don't have to worry about.
Folate and EGCG
It turns out, however, that pregnant women probably should limit their intake of green tea. This beverage is full of antioxidants, which are generally very good for us. One of them, however, may cause problems during pregnancy.
Folic acid is one of the supplements pregnant women are encouraged to take. A lack of folate has been associated with neural birth tube defects in babies.
Epigallocatechin gallate, or EGCG, is present in high levels in green tea. The molecules that make up this antioxidant compound are similar in structure to methotrexate, another compound found naturally in our bodies.
Methotrexate helps us by bonding with an enzyme called dihydrofo late reductase. Once bonded, these two together can kill cancer cells. If, however, EGCG bonds with dihydrofolate reductase, it deactivates the enzyme. This in turn affects the way our body uses folate.
In short, EGCG could reduce folic acid and increase the risk of birth defects such as spina bifida. New green tea and pregnancy studies should help us understand how great these risks are.
How Much Is Too Much?
Although drinking some green tea is probably fine during pregnancy, it is not yet clear just what that amount might be. Most health professionals think that drinking a moderate amount of tea is fine. As with anything that has yet to be studied thoroughly, abstinence is the only way to absolutely ensure avoiding the problem. However, you may want to balance that with the many health benefits of drinking even a little bit of green tea!
Reference:
Source: http://niceweight.blogspot.com
Green Tea Benefits
According to Marcus Stout, “Tea is the second most popular beverage in the world, after water. Asian cultures drink gallons of green, oolong and other teas, and the Brits consume large quantities of black tea. In fact, everywhere in the world, tea is a regular part of life. In many cases, we drink tea because we like it, but as it turns out, it may be extremely healthy for us, too.”
He mentions that over the years there's been tons of research on the benefits of tea to our health. And, as we learn more and more, it's becoming clear that drinking tea may be one of the best things we can do to protect our health and prolong our lives. The University of Toronto Medical Journal outlines the many benefits that drinking tea can offer.
Prevention of Heart Disease
Staut goes to say that studies have shown that regular tea consumption can actually lower cholesterol levels circulating in the blood. In fact, some studies have shown tea to reduce total cholesterol by as much as 6.5% and LDL cholesterol by as much as 11%. A reduction in cholesterol prevents atherosclerosis, a condition in which the arteries that carry blood become narrowed due to a buildup of plaque. The plaque that builds up in our arteries is created when LDL cholesterol oxidizes.
Prevention of Cancer
Staut tells us that tea has been shown to reduce the risk of several forms of cancer. In fact, tea has been shown to reduce lung tumors by 80% in laboratory mice. Tea has also been effective in human studies on cancer, including breast cancer, colon cancer and gastric cancer.
Weight Loss
Tea has also been shown to be an effective weight loss supplement. Tea increases energy expenditure, promotes fat oxidation and decreases fat storage. Many studies have shown that drinking tea in conjunction with a healthy diet and exercise can help you lose more weight than diet and exercise alone.
Improvement in Intestinal Tract Bacteria
Regular tea consumption can help improve the bacteria that live in your intestinal tract; eliminating harmful bacteria and helping beneficial bacteria to flourish. Tea has been shown to reduce the level of H pylori bacteria in the stomach. H pylori is associated with the development of ulcers.
Getting Your Daily Dose
The recommended dose of tea for health benefits is about 30 ounces per day – the equivalent of 2 ½ cans of soda. While this may seem like a lot, it's easy to consume this amount if you replace some of the other beverages you consume with tea. Consider this:
- Replace one cup of your morning coffee with a cup of tea instead – that's 8 ounces.
- Have one bottle of green tea with lunch instead of a bottled soda – that's another 12 ounces..
- For an afternoon break, make a relaxing cup of tea instead of a snack. You'll save calories and get another 8 ounces of tea..
- Have a cup of lavender or mint tea before bed – you're getting another eight ounces of tea, and you'll sleep better too!.
Which tea is best?
There are literally thousands of varieties of tea available.
So much, that you may be confused about which you should be drinking. Probably the best tea for you is the one that you like, because if you like it you'll drink more of it. However, if you're choosing tea strictly for the health benefits, here are some suggestions to help you choose the tea that will give you the most benefit.
Choose green tea over black.
Green tea is unfermented, which means that more of the original anti-oxidants are intact. It is believed that green tea has more health benefits than black tea because these anti-oxidants remain in their natural state. If you don't like the flavor of plain green tea, there are dozens of flavored green teas. They are just as healthy, and taste great. In addition, you can find bottled green teas that are very convenient when you're on the go.
Choose caffeinated teas over decaffeinated
Caffeinated teas have the most health benefit. It is believed that the caffeine in tea works with the anti-oxidants to create the maximum effects. Those who are caffeine sensitive might try green tea, as its caffeine content is lower than that of black tea.
Make sure it's real tea
There are many beverages that are referred to as tea that are not really tea. True tea comes from the Camellia sinensis plant. Herbal teas, and teas like rooibos and mate are really tisanes –meaning they come from other plants. There's certainly nothing wrong with these teas, but they provide differrent the health benefits that you'll find in a true tea.
Drink it the way you like it
Tea retains the same health benefits whether you drink it hot or cold and whether or not you add milk. Just remember to skip the sugar if you're drinking tea to help you lose weight.
With all the health benefits that we're discovering about tea, it's a pretty good assumption that tea may help you live longer. By putting off many of the signs and diseases of aging, you're also likely to be healthier and more active in your old age. Tea is a natural, refreshing way to improve your health and longevity.
Reference:
Source: neutral-izer.blogspot.com, November 1, 2008
Author: Marcus Stout
Green Tea Benefits Heart Disease
ScienceDaily , July 3, 2008 reports about a new study that supports evidence for the beneficial effect of Green Tea on reducing risk factors for heart disease. The study found that the consumption of green tea rapidly improves the function of endothelial cells lining the circulatory system; endothelial dysfunction is a key event in the progression of atherosclerosis.
The study, performed by Dr Nikolaos Alexopoulos and colleagues at the 1st Cardiology Department, Athens Medical School in Greece, was a randomised trial involving the diameter measurement (dilatation) of the brachial artery of healthy volunteers on three separate occasions - after taking green tea, caffeine, and hot water (for a placebo effect). The measurements were taken at 30, 90 and 120 minutes after consumption. Dilatation of the brachial artery as a result of increased blood flow (following a brief period of ischaemia of the upper limb) is related to endothelial function and is known to be an independent predictor of cardiovascular risk 1.
Results showed that endothelium-dependent brachial artery dilatation increased significantly after drinking green tea, with a peak increase of 3.9 per cent 30 minutes after consumption. The effect of caffeine consumption (or hot water) was not significant.
While black tea has been associated with improved short and long-term endothelial performance, this is the first time that green tea has been shown to have a short-term beneficial effect on the large arteries. Another study has already shown that green tea reverses endothelial dysfunction in smokers.
Green tea, which originates in China but is now consumed throughout the world, is made with pure leaves, and has undergone little oxidisation during processing. The cardiovascular benefits of all teas - as well as dark chocolate and red wine - are attributed to the flavonoids they contain and their antioxidant activity.2 However, says investigator Dr Charalambos Vlachopoulos, flavonoids in green tea are probably more potent antioxidants than in black tea because there has been no oxidization.
"These findings have important clinical implications," says Dr Vlachopoulos. "Tea consumption has been associated with reduced cardiovascular morbidity and mortality in several studies. Green tea is consumed less in the Western world than black tea, but it could be more beneficial because of the way it seems to improve endothelial function. In this same context, recent studies have also shown potent anti-carcinogenic effects of green tea, attributed to its antioxidant properties."
Notes:
The study measured flow-mediated dilatation of the brachial artery, which is predominantly dependent on the release of nitric oxide from the endothelium and represents a well accepted estimate of endothelial function. Measurement of the brachial arteries was performed by high-resolution ultrasound.
Flavonoids are naturally found in many plants and have been shown to have many different biological effects in humans. Their antioxidant effects have been found in red wine, red grapes and dark chocolate. Oxidative stress, which has been associated with many human diseases, can be reversed by antioxidant intake.
Reference:
Source: ScienceDaily. July 8, 2008, from http://www.sciencedaily.com
Article Name: Benefits Of Green Tea In Reducing An Important Risk Factor For Heart Disease.
Research: Alexopoulos et al. The acute effect of green tea consumption on endothelial function in healthy individuals.
Green Tea Fights Cancer & More.
For 4,000 years, the Chinese people have been using green tea as treatment for everything from headaches to depression.
Today, studies are conducted in Asia and the west in order to produce hard evidence of the health benefits of green tea. In the 1994 edition of the Journal of National Cancer Institute, the results of an epidemiological study stated that one of the health benefits of drinking green tea is that it can reduce the risk of esophageal cancer in Chinese men and women by up to 60%.
The rich presence of catechin polyphenols, particularly epigallocatechin gallate (EGCG) is the reason why green tea has so much health benefits. A powerful antioxidant, EGCG can not only inhibit the growth of cancer cells but can also destroy them without harming healthy cells.
The University of Purdue has also concluded a research on how a certain compound present in green tea can stop cancer cells from growing. Still another health benefit of green tea is its ability to lower cholesterol levels and improve the ratio between good (HDL) cholesterol and bad (LDL) cholesterol.
The EGCG in green tea is a health benefit substance that can lower down LDL cholesterol levels and stop blood from forming abnormal clots (thrombosis), a leading cause of heart attacks and strokes.
Green tea has more health benefits compared to other Chinese teas like oolong and black tea, all of which come from the plant Camellia sinensis. What makes green tea different is the process by which it is made. Green tea owes much of its health benefits to how the Camellia sinensis leaves are steamed. The steam process keeps the EGCG health benefit of green tea from oxidizing. With oolong and black teas, however, the leaves are fermented instead of being steamed, thus causing the EGCG health benefit to transform into another less medicinally potent form.
Aside from medicinal value, green tea can also offer other health benefits, especially in the fitness field. Drinking green tea can cause a person to burn down more calories. A recent study on the health benefits of green tea shows that the drink can help dieters. According to the American Journal of Clinical Nutrition in 1999, men who take both caffeine and green tea burn down more calories than men who only take caffeine or a placebo.
Another health benefit of green tea is its bacteria-destroying properties. The health benefit of green tea in this area is that it can help prevent food poisoning and also prevent tooth decay. The substances found in green tea kill the bacteria causing food poisoning and those that cause dental plaque to form.
Well known for its countless medicinal and health benefits, green tea is nothing short of a miracle.
Reference:
Source: geographicalapproaches.blogspot.com, 9 November 2008
Author: Pinehas - Blog
Green Tea Helps Inflammatory Bowel Disease
According to Jon M. Stout, "For centuries, Asians have used green tea for health, both to prevent disease and treat illnesses."
Tea comes from the Camellia sinensis plant. Green tea is not fermented during processing, but black tea does go through a fermentation process.
Tea leaves naturally contain anti-oxidants. Fermenting the tea leaves, converts the catechins to other compounds. Anti-oxidants are critical to our health because they combat free radicals. Over time, these unchecked free radicals cause disease and aging.
For this reason, large doses of anti-oxidants, particularly those like the ones found in green tea, have been found to prevent many types of disease, including cancer, cardiovascular disease, Alzheimer's disease and potentially other diseases, as well. Fruits and vegetables are also great anti-oxidant sources.
Jon goes on to say, ”Recently there has been powerful news about the possible effects of green tea on gastrointestinal problems, like Inflammatory Bowel Disease. One study reported by the UK Tea Council found that green tea's anti-oxidants spend a lot of time in the intestinal tract, and have an anti-inflammatory effect on this part of the body. For this reason, green tea seems to calm the inflammation that accompanies Inflammatory Bowel Disease and other gastrointestinal problems”
He also says that this theory stands to reason, since green tea is known to have an anti-inflammatory effect all over the body. These powerful anti-inflammatory effects are also thought to be one of the reasons that green tea is effective at preventing and treating heart disease.
Stout continues to explain that Inflammatory Bowel Disease refers to a group of disorders that cause the intestines to become inflamed (red and swollen). Over 600,000 Americans suffer from some sort of inflammatory bowel disease every year.
Inflammatory Bowel Disease can cause cramping, pain, diarrhea, weight loss and bleeding in your intestines. The two forms of Inflammatory Bowel Disease are Crohn's Disease and Ulcerative Colitis.
Jon concludes by saying “It is likely that many Inflammatory Bowel Disease patients could find some relief very quickly by incorporating green tea into their diets.”
Reference:
Source: http://articles.directorym.net
Author: Jon M. Stout
Green Tea Lowers Blood Pressure.
Stephen Daniells tells us that according to a new study, daily supplements of extracts from green tea (Camellia sinensisn) may reduce blood pressure, cholesterol and markers of oxidative stress, and all within three weeks.
Stephen reports that reductions of systolic and diastolic blood pressures of 5 and 4 mmHg, respectively, were observed following daily supplements of green tea extracts, while total cholesterol levels were reduced by 10 mg/dL, according to findings of a randomised, double-blind, placebo-controlled, parallel study.
Daniells also goes to explain that Green Tea contains between 30 and 40 per cent of water-extractable polyphenols, while black tea (green tea that has been oxidized by fermentation) contains between 3 and 10 per cent. Oolong tea is semi-fermented tea and is somewhere between green and black tea”.
The four primary polyphenols found in fresh tea leaves are epigallocatechin gallate (EGCG), epigallocatechin (EGC), epicatechin gallate (ECG), and epicatechin (EC).
Green Tea Study details
Meri Nantz and co-workers recruited 52 healthy men and 72 healthy women with an average age of 29 and randomly assigned them to receive daily supplements of green tea extract (Cardio Guard, containing 100 mg of L-theanine (Suntheanine, Taiyo International) and 200 mg of a decaffeinated catechin green tea extract (Sunphenon 90DCF, Taiyo International)) or placebo for three weeks.
Standardized capsule of Camellia sinensis lowered cardiovascular risk factors in this randomized, double-blind, placebo-controlled study
Question:
Can I make sun tea using green tea bags?
Response:
To maximize the health benefits and minimize bitterness, the Tea Council recommends using just-below boiling water and steeping green tea no more than a minute or two.
Reference:
Source: www.beveragedaily.com , posted on Oct 30, 2008
Author: Stephen Daniells
Green Tea Prevents Diabetes & Sjogren’s syndrome
Lara Endrezl, in her article “Drink Away Your Diabetes Risk with Green Tea” tells us how green tea has been already been shown to stop inflammation and prevent cell death and has been studied as a preventative cancer measure with heart healthy antioxidants. Green tea has also been in the news lately with its decaffeinated version decreasing blood pressure and cholesterol, and effectively lowering stress and chronic inflammation. A study published recently of 111 adults were given green tea capsules over three months with positive results compared to the placebo group.
She explains that type-1 diabetes is the most common diabetes, and is also known as childhood onset diabetes and occurs when the pancreas stops producing insulin altogether (type-2 is when the insulin produced is used within the body incorrectly).
It is a lifelong disease that people have to learn to monitor on their own with a specialized diet, watching their sugar intake, insulin injections, and by keeping a regular healthy exercise routine.
She tells us that the Medical College of Georgia in Augusta’s researchers tested the effects of a compound in green tea for its antioxidant qualities against mice infected with type-1 diabetes and with mice with Sjogren’s syndrome—an autoimmune disorder that attacks the glands that produce saliva and tears resulting in symptoms of an overly dry mouth and eyes—were also treated with the compound. Sjogren’s syndrome currently has no cure.
Endreszl continues to say, ”Dr. Stephen D. Hsu of Augusta’s Medical College of Georgia along with his team found that the compound EGCG reduced the intensity of the symptoms and delayed the eventual salivary gland damage associated with the presence of Sjogren’s syndrome. The research team also found that the salivary gland cells under attack by the body were multiplying rapidly but EGCG proved to slow down the process. This new study confirms previous hypotheses helpful in linking EGCG to preventable efforts against autoimmune diseases.”
She also mentions that the results were similar when the placebo group was compared with the type-1 diabetes group of mice. After 16 weeks, Hsu and his researchers found that only 25 percent of the mice given the
green tea extract (EGCG) ended up developing diabetes versus 67 percent of mice who developed diabetes that were only given water. At 22 weeks, however, the numbers steadily grew. The EGCG green tea group had 45 percent with diabetes and the plain water group had 78 percent developing the disease.
This research show pivotal findings in the incurable Sjogren’s syndrome and hold great potential to do the same for diabetes.
Lara concludes by saying “Green tea isn’t just to drink with Chinese food these days, so stock up on your antioxidants by sipping your diabetes risk away. “
Reference:
Source: www.healthnews.com, Published November 9, 2008
Author: Lara Endreszl
Article Name: Drink Away Your Diabetes Risk with Green Tea.
Green Tea for Yeast Infections
According to a Research Study conducted in Japan by Masatomo Hirasawa and Kazuko Takada, green tea is an effective way to counteract yeast infections.
In fact, there are many things you can do to ward off yeast infections:
- Limit the amount of sweets you eat
- Drink organic green tea
- Drink fresh green tea
- Eat a live-culture yogurt
Sugar can cause chronic yeast infections because take longer to break down in your body, instead use brown sugar or honey, thereby lessening the amount of circulating blood sugar.
Avoid foods that are "yeasty" such as bread, mushrooms, and alcoholic beverages. Studies have shown that avoiding these types of foods for three to six months will often notice a significant improvement.
Drinking warm green tea before you start your day and throughout the day, will not only clean your whole system but provide a very relaxing mood as well.
Green tea is a known natural remedy for yeast infection, the polyphenols in green tea have been shown to inhibit many other bacteria capable of causing infections, also protects against disease-causing microorganisms in the gastrointestinal tract, and promotes the growth of beneficial bacteria in the intestine.
Another home remedy for yeast infection is to make sure that you don't create a breeding ground for bacteria.
- Always keep yourself dry
- Tight fitting clothes DO NOT allow for good air circulation
- Use cotton or other natural fibers
- Limit your use of lycra spandex, leather, and other fabrics that don't breathe.
- Avoid bubble baths, scented tampons, colored toilet paper
- Avoid products with dyes, perfumes, and other chemicals that can irritate vaginal tissues
- Use unscented white toilet paper
- Keep stress under control
Reference
Source: melovetea.blogspot.com/, November 7, 2008
Research: Multiple effects of green tea catechin on the antifungal activity of antimycotics against Candida albicans - Masatomo Hirasawa and Kazuko Takada
Journal of Antimicrobial Chemotherapy (2004) 53, 225-229
The British Society for Antimicrobial Chemotherapy
Gut-boosting Molecule could fight Stubborn Bugs
In the last article posted on 30 August 2008 , New Scientist magazine says that taking antibiotics can make us vulnerable to attack by tougher, antibiotics-resistant bacteria, leading to nasty stomach bugs and the spread of dangerous infections in hospitals. Now a molecule has been found that could be mixed with antibiotics to thwart these harmful invasions.
They also mention that the gut bacterium vancomycin-resistant enterococcus (VRE) has trouble taking root in a healthy intestine, but after a course of antibiotics, it can multiply a thousand-fold and spread to the blood. The reason for this was thought to be that antibiotics kill not only their target bacteria but also harmless gut microbes, freeing up nutrients and niches that allow VRE to thrive.
NewScientist reports that when Katharina Brandl of the Sloan-Kettering Institute in New York and colleagues treated mice with antibiotics, they found that levels of Reg3g, a protein made by "friendly" bacteria that kill VRE, dropped by 80%. This suggests that a lack of Reg3g is partly to blame for the VRE increase that follows antibiotic treatment.
NewScientist ends by saying "To see if boosting Reg3g levels could help, Brandl's team gave mice doses of lipopolysaccharide (LPS) along with antibiotics. LPS is a molecule found on the surface of some bacteria that stimulates the gut to make Reg3g.
These mice ended up with higher levels of Reg3g than mice that just took antibiotics, and they also had fewer VRE colonies - about the same number as mice that had taken no antibiotics (Nature, DOI: 10.1038/nature07250). Brandl suggests giving LPS orally to humans taking antibiotics.
Reference:
Source: Issue 2671 New Scientist Magazine, 30 August 2008, page 15
Article Name: Gut-boosting molecule could fight off stubborn bugs
Healthy Chocolate now available
BEDFORD — Xoçai Healthy Chocolate is being sold by Karen J. Rankin of Bedford through a direct-marketing sales approach. Made with unprocessed cacao powder and combined with açai berries and blueberries, the combination of these ingredients in their natural state provides a tasty product packed with powerful antioxidants.
The chocolate products include power squares, nuggets, cookies, an antioxidant beverage and protein bars.
Also, the company is selling Xobiotic Squares, which contain probiotics for intestinal health. The chocolates contain no caffeine, preservatives, fillers, waxes, processed sugar or trans fats.
Rankin points to 22 reasons why people should incorporate dark chocolate and açai into their health regimens, including that the chocolate is more nutritious, contains fiber, balances cholesterol, may aid in weight loss, scavenges free radicals, is full of antioxidants, fights pathogens, cleanses and detoxifies and boosts a person’s sense of well-being.
According to a company brochure, “Xoçai products are the perfect delivery system for the antioxidants your body needs while eliminating almost all of the fat and sugar typically found in other chocolate products.”
For more information on the products, call Rankin at 278-0215 or visit www.thehealthychocolateteam.com.
Important Sources of Vitamins and Nutrients
Louisville dietitian Michelle Eckhart highly recommends that those following a vegetarian diet include the following nutrients in their diet:
• Protein
has many important functions and is essential for growth and maintenance. Protein needs can easily be met by eating a variety of plant-based foods. Combining different protein sources in the same meal isn't necessary. Sources of protein for vegetarians include beans, nuts, nut butters, peas and soy products (examples: tofu, tempeh, veggie burgers). Milk products and eggs are also good protein sources.
• Iron
functions primarily as a carrier of oxygen in the blood. Sources include iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas and some dried fruits (examples: dried apricots, prunes, raisins).
• Calcium
is used for building bones and teeth and maintaining bone strength. Sources other than milk products include fortified breakfast cereals, some soy products (examples: tofu, soy-based beverages that are calcium-fortified), calcium-fortified orange juice, and some dark-green, leafy vegetables (examples: collard greens, turnip greens, bok choy, mustard greens).
• Zinc
is necessary for many biochemical reactions and helps the immune system function. Sources include many types of beans (examples: white beans, kidney beans and chickpeas), zinc-fortified breakfast cereals, wheat germ and pumpkin seeds. Milk products also can be a source.
• Vitamin B12
is found in animal products and some fortified foods. Sources include milk products, eggs and foods that have been fortified with vitamin B12. These include breakfast cereals, soy-based beverages, veggie burgers and nutritional yeast. Special B12 pills or shots may be recommended for some vegetarians.
Kombucha Capsules from Garden of Life Rich in Vitamin B
Kombucha is drink derived from fermented tea that supplies a wealth of health benefits. Vitamin Code RAW Kombucha Vitamins offers a wide array of health benefits in vegan-friendly capsule.
Vitamin Code RAW's unique Kombucha formula contains Vitamin B Complex to provide energy and enhance metabolism. Kombucha also has a healthy and rich blend of black tea with antioxidants. This unique and powerful formula is built to boost and maintain energy.
Kombucha naturally contains microflora and immune system building nutrients and minerals that help protect the body and promote an overall sense of well being. Living probiotics boost the body's natural digestive tract and is combined with enzymes to make the entire digestive process more efficient.
Garden of Life Vitamin Code Kombucha is made from fermented tea, It provides a wealth of antioxidants and polyphenols that provide protection and energy that will last throughout the day. This tea-based supplement is easy for the body to digest and quickly absorbed.
Garden of Life offers the dynamic benefits of kombucha in a more convenient and more affordable pill form. Vitamin Code RAW Kombucha is uncooked, untreated and unadulterated. It is sugar-free, vegan, and gluten and dairy-free and does not contain soy allergens.
Low Levels of Vitamin B12 During Pregnancy May Increase the Risk of Neural Tube Defects
Brain and spinal cord of the fetus develop from the neural tube that is formed during the first month of pregnancy. Now, a recent study suggests that vitamin B12 deficiency just before and after conception may be associated with up to 5 times the risk of having babies with neural tube defects (NTD).
The study appears in the March Pediatrics. The study’s first author was Anne M. Molloy, Ph.D., Trinity College Dublin. Scientists from the Health Research Board of Ireland and two NIH institutes, the Eunice Kennedy Shriver National Institute of Child Health and Human Development and the National Human Genome Research Institute, also took part in the study.
Children born to women who have low blood levels of Vitamin B12 shortly before and after conception may have an increased risk of a neural tube defect, according to an analysis by researchers at the National Institutes of Health, Trinity College Dublin, and the Health Research Board of Ireland.
Women with the lowest B12 levels had 5 times the risk of having a child with a neural tube defect compared to women with the highest B12 levels.
Women who consume little or no meat or animal based foods are the most likely group of women to have low B12 levels, along with women who have intestinal disorders that prevent them from absorbing sufficient amounts of B12.
Neural tube defects are a class of birth defects affecting the brain and spinal cord. One type, spina bifida, can cause partial paralysis. Another type, anencephaly, is a fatal defect in which the brain and skull are severely underdeveloped.
Researchers have known that taking another nutrient, folic acid, during the weeks before and after conception can greatly reduce a woman’s chances of having a child with a neural tube defect. Folic acid is the synthetic form of the vitamin folate. In the United States, cereal grains are fortified with folic acid to reduce the occurrence of neural tube defects in the U.S. population.
"Vitamin B12 is essential for the functioning of the nervous system and for the production of red blood cells,” said Duane Alexander, M.D., director of the NICHD. "The results of this study suggest that women with low levels of B12 not only may risk health problems of their own, but also may increase the chance that their children may be born with a serious birth defect."
Ireland has a high rate of neural tube defects, and NIH scientists have frequently collaborated with Irish researchers to gain insight into the causes of this group of disorders.
To conduct the study, the researchers analyzed stored blood samples originally collected during early pregnancy from three groups of Irish women between 1983 and 1990. During that time, pregnant women in Ireland rarely took vitamin supplements. The study authors reasoned that the lack of routine vitamin supplementation would allow them to identify a sufficient number of women with low Vitamin B12 to conduct their analysis.
For their analysis, the researchers classified the women into three groups. The first group consisted of 95 women who were pregnant with a child having a neural tube defect at the time the blood was taken. The second group was composed of 107 women who had previously given birth to a child with a neural tube defect but whose current pregnancy was not affected. Like the first group, women in the third group (a total of 76) were pregnant with a child having a neural tube defect at the time the blood sample was obtained, but were enrolled in a different study than the women in group 1. The researchers measured the Vitamin B12 and folate levels of the women’s blood samples, and compared them to those of control groups whose pregnancies were unaffected by a neural tube defect.
Because low folate levels are a known risk factor for neural tube defects, the researchers used statistical techniques to evaluate the role of Vitamin B12 independently of the role of folate. In all three groups, women with low B12 concentrations (estimated at less than 250 ng/L, before pregnancy) had 2.5-3 times the risk of having a child with a neural tube defect compared to those with higher levels. Women with levels in the deficient range (0-149 ng/L ) were at the highest risk: 5 times that of women with higher levels.
The study authors wrote that it is not known how B12 and folate might interact to influence the formation of the neural tube, the embryonic structure that gives rise to the spine and brain. They noted that the two vitamins are jointly involved with several key biochemical reactions, as well as with the synthesis of DNA. Lack of either Vitamin B12 or folate in any of these chemical processes theoretically could increase the risk of a neural tube defect.
The authors noted that their results needed to be confirmed by other studies among other populations of women. They suggested, however, that women should have Vitamin B12 levels above 300 ng/L before becoming pregnant. (Because B12 levels drop sharply during pregnancy, the researchers adjusted the levels measured during pregnancy to provide a target level for women to achieve before they become pregnant.)
Because Vitamin B12 comes from foods of animal origin, women who adhere to a strict vegan diet may be at risk for a B12 deficiency, said an NICHD author of the paper, James L. Mills, M.D., senior investigator in the Division of Epidemiology, Statistics, and Prevention Research. He added it is advisable for women with digestive disorders that interfere with the absorption of foods to consult a physician before getting pregnant, to make sure they are receiving adequate amounts of B12.
Dr. Mills explained that critical events in the formation of the brain and spinal column occur very early in pregnancy—in the first 28 days after conception—before many women even realize they are pregnant.
He added that the U.S. Public Health Service recommends that all women of childbearing age consume 400 micrograms of folic acid each day. This amount assures that a woman will have adequate stores of the vitamin, in the event of an unintended pregnancy.
"If women wait until they realize that they are pregnant before they start taking folic acid, it is usually too late," Dr. Mills said.
Similarly, he said, it would be wise for all women of childbearing age to consume the recommended amount of Vitamin B12, whether they are planning a pregnancy or not. "Half of the women who become pregnant each year in the U.S. were not planning to become pregnant."
"Our results offer evidence that women who have adequate B12 levels before they become pregnant may further reduce the occurrence of this class of birth defects," Dr. Mills said.
Vitamin B12 is available in milk, meats, poultry, eggs, as well as fortified cereals and some other fortified foods. Information on foods that contain Vitamin B12, as well as the Recommended Dietary Allowances for the vitamin, is available from the NIH Office of Dietary Supplements.
Source:
NIH - National Institutes of Health News
March 2009
Makers Diet for Weight Loss | Jordan Rubin
WEST PALM BEACH, FL, January 31, 2009
- In these tough economic times, it's nice to know that you don't have to join a pricey weight loss program or hire a personal trainer to shed pounds.
"You don't have to shell out major bucks to lose weight,"claims natural health expert Jordan Rubin. The New York Times best selling author's latest book, The Maker's Diet for Weight Loss, recently hit newsstands nationwide and maintains that buying healthier, organic, whole foods are a bargain compared to packaged, processed, and convenience foods.
"It's a myth that eating healthier foods will drain your wallet," says Rubin. "People won't balk at paying three or four dollars for a box of crackers, but they mistakenly think organic vegetables and fruits are pricey. Compared to the price of most packaged goods, shopping for fresh produce is still a good bet."
Based on biblical principles of eating foods that God created, Rubin's book suggests that dieters can have more success when there's a spiritual aspect involved.
Rubin added, "If money had anything at all to do with weight loss, Oprah wouldn't be continually battling her weight issues after so many years. I think that introducing a spiritual element to her weight loss efforts could make it easier for her - or anyone else - to remain more disciplined and committed to a healthy lifestyle. It's something people can take more seriously than a New Year's resolution."
Rubin wrote the book after discovering that many followers of his 2004 New York Times best seller, The Maker's Diet, were concerned about losing weight in addition to being healthier. After reading hundreds of letters and meeting thousands of people on a six month tour last year, he created a streamlined sixteen-week program that includes many of the principles found in The Maker's Diet, but with a focus on making the program more user-friendly and effective.
The simplified sixteen-week program is designed to help readers achieve a lifelong, healthy eating plan. With solid medical advice from Bernard Bulwer, MD, an advanced clinical fellow at one of the premier teaching hospitals at Harvard Medical School, The Maker's Diet Book for Weight Loss also includes success stories about dieters who have lost as much as 85 pounds on Rubin's diet plan. The holistic approach stresses eating whole foods, taking daily dietary supplements, committing to moderate exercise, and reducing stress.
No-no's on the diet include artificial sweeteners, shellfish, diet sodas, and cooking with hydrogenated oils.
"The book encourages people to trim their waistline and not their wallets," added Rubin.
About the Author
Jordan S. Rubin is the founder and chairman of the Garden of Life Inc. wellness company in West Palm Beach. The author of numerous health books, including Patient Heal Thyself, Restoring Your Digestive Health, and the New York Times best seller The Maker's Diet, he has been featured on Good Morning America, NBC Nightly News, FOX and Friends, Inside Edition, USA Today, and Newsweek. He lives in Palm Beach Gardens, Florida, with his wife, Nicki, and family.
Match the Good-for-You Foods to your Body Parts
Here's a new way to eat smart for your body! Match the good-for-you foods to your body parts.
Eat this: Melons and citrus fruits
For this: Breasts
Here’s why: We knew there was a reason that our breasts resemble melons! Oranges and melons are rich in immune-boasting vitamin C, and some studies indicate that a C-heavy diet (from food, not supplernents) helps prevent breast cancer.
Eat this: Rhubarb and bok choy
For this: Bones
Here’s why: Baok choy is an excellent source of calcium, a mineral that’s essential for keeping bones strong and dense. And rhubarb, another bony-looking veggie, is rich in vitamin K, which helps activate three proteins involved in bone health and increases bone-mineral density.
Eat this: Olives
For this: Ovaries
Here’s why: An Italian study found that women whose diets included a lot of olive oil had a 30 percent lower risk of ovarian cancer. The reasons are unclear, but the healthy fats in the oil may help suppress genes predisposed to causing cancer.
Eat this: Walnuts
For this: Brain
Here’s why: Walnuts, with their funky lobe-like shape, are a great source of essential omega-3 fatty acids, which help brain cells communicate with each other and are essential to cognitive performance, memory, and nerve health.
Eat this: Carrots
For this: Eyes
Here’s why: Carrots are rich in beta-carotene, which the body converts to vitamin A. Your eyes need A to maintain the health of the cells in your corneas, the transparent tissue that covers the eye and protects it from germs, dust inflammation, and infection. Is it any wonder, then, that a sliced carrot reveals concentric circles that look like your pupil and iris?
Eat this: Grapes
For this: Heart
Here’s why: Red and purple grapes (along with other dark fruits and vegetables) contain flavonoids, which experts say protect against heart disease, as well as cancer and brain-aging. A recent study from the University of Michigan also found that the heart-shaped clusters of fruit may help control your blood pressure.
Eat this: Sweet potato
For this: Pancreas
Here’s why: Pancreas-shaped sweet potatoes release sugars gradually into the bloodstream. That means they don’t stress the organ, which helps regulate blood sugar levels.
Reference:
Source: www.Health.Com, Feb 2009
Author: Brittani Renaud
Mens RAW Multi-Vitamin with Unique Formula from Garden of Life
Men benefit from a diet rich in nutrients and minerals to keep them functioning at their optimal levels of performance. However has been shown that men are less likely to pay proper attention to their health than women. For this reason men commonly have reduced immune function and so experience lack of energy. The primary reason for these problems is a nutrient deficiency in the foods that men eat.
Garden of Life Vitamin Code RAW Mens provides all the rounded nutrition that men need.
Vitamin Code Men’s Formula is designed specifically to address all the fundamental aspects of the male physiology and provide the nutrients that men often overlook. It provides an ample source of
-vitamin E,
-lycopene,
-selenium and
-zinc.
These ingredients may seem simple but many men don’t get nearly enough of them in their daily diet to support overall wellness.
Engineered from the start to boost daily energy and mental capabilities to provide instant results in your daily routine, this system goes far beyond that. With a highly effective mixture of nutrients and minerals, Vitamin Code RAW provides prostate, heart and vision health care and maintains the utmost level of bodily health and function in men.
This multi vitamin provides a powerful blend of amino acids, antioxidants, enzymes and probiotics that are designed to boost the core aspects of the male body. This unique approach to wellness and health is what makes Vitamin Code RAW a step ahead of its competitors and so widely praised for using a specific and targeted method to approach the unique health needs of its consumers.
The RAW system supplies food that is natural and hasn’t been corrupted in any way. By consuming these kinds of natural foods your body is receiving the nutrition and benefits of the foods you in consume in the healthy and beneficial way that nature had always intended. Many people are unaware that by simply heating the foods they eat they are destroying much of the vitamins and minerals the food would otherwise have.
RAW Mens Vitamins is the best way to ensure that you get the most from the foods you intake. Eating foods that have been chemically altered and tainted by industrial carelessness is truly a risk not worth taking. Your body needs to get the most from your foods and the best way to guarantee this is to get natural, pure foods from RAW supplements.
More Health Benefits of Antioxidants
By now we all know that antioxidants are beneficial to our health. But now, new research shows that consuming antioxidants during meals may result in additional health benefits, or more specifically, may reduce the negative impact of the foods consumed in the main meal.
The findings of the research, conducted by U.S. Department of Agriculture scientists based here, showed that the consumption of antioxidant rich foods along with meals reduces oxidative stress that results from foods high in carbohydrates, fat and protein.
The study, published in the Journal of the American College of Nutrition, includes five clinical trials with six to 10 subjects per experiment. In the studies, subjects were given fruits rich in antioxidants with meals high in macronutrients (carbohydrates, fat, protein) and blood samples were taken before and after the meals.
Overall, dried plums and dried plum juice had no effect on antioxidant levels, while the consumption of blueberries, mixed grape powder, kiwi fruit and cherries showed an increase in antioxidant levels.
Studies of a diet without antioxidant-rich sources of food and only sources of macronutrients resulted in a decrease in antioxidant capacity.
Natural Ways to Reduce Cancers - Anti-oxidants & Supplements
Suzy Cohen, from Dear Pharmacist, was asked about how to reduce the risk of getting cancer when it runs in the family.
She says that an estimated 1.5 million people were diagnosed with "cancer" in 2008. With cancer, you have to be mindful of the "free radicals" in your body. You want as few as possible. Free radicals are molecules that damage innocent cells. They are normally neutralized in a healthy body.
But she says that if you smoke, expose yourself to pesticides, sun damage or pollution, maintain a poor diet, or eat artificial sweeteners and preservatives, you severely reduce your body's defenses against those free radicals which cause "oxidative" damage.
Neutralizing it is the 'anti'-oxidants, such as vitamins A, C, E, D, selenium and ubiquinol.
Free radicals trigger the release of bad chemicals in your body such as IGF-1, IL6, C-reactive protein, homocysteine, and TNF-a.
These chemicals increase pain, inflammation and the growth of cancer. Foods that increase inflammatory chemicals include processed meats (like hot dogs), red meat and eggs which are high in arachidonic acid, dairy protein (casein) and wheat protein (gluten).
Suzy Cohen recommends that if you cut down on foods that trigger immune reactions and eat more organic fruits and vegetables, you can improve immune function.
She also talk about the natural supplements and foods that increase vitality, energy and immune function. These include rosemary, broccoli, olives, ground flaxseed, probiotics, cat's claw, curcumin, omega 3 fatty acids, ginger, N-acetylcysteine, spirulina and finally, clinically tested brands of modified citrus pectin (MCP). Anecdotal evidence suggests some ingredients in Essiac supplements can strengthen the immune system too.
Source:
Suzy Cohen Dear Pharmacist
Protect yourself from H1N1 Swine Flu Virus
Evelyn Wolff MD of Huntville, Canadda tells us that public health and the media have been recommending vaccination and frequent hand washing as the primary ways to protect ourselves, our families, and children from flu and H1N1.
She explores other preventative options to be considered.
She says that research in the area of neuro-psycho-immunology has also clearly proven that when people take responsibility — becoming co-creators of their own health — their healing capacity improves.
Conversely, when people are frightened and feel helpless their immune system is weakened.
Person-centred medicine, an outgrowth of this research, believes people not only have a right to make their own choices but that a physician’s job is to empower people to make better choices through education rather than to decide what they should do.
Here are her suggestions using complementary methods to strengthen the immune system and help prevent H1N1 flu and other flu:
1. Supplementing with higher levels of Vitamin D3 than most people get since we have been told to avoid the sun. A few hours of sunlight on a person in a bathing suit produces 10,000 IU of vitamin D3. Holistic physicians often recommend that adults take about 5,000 IU and babies and children can take 1,000 to 2,000 IU in drop form. Vitamin D3 comes in drops, tablets or capsules 1,000-5,000 IU each.
Optimum blood levels for immune function are considered to be 150 to 200 nmols/litre. Vitamin D3 is best absorbed when taken with some oil. Your family doctor can monitor safety of vitamin D levels with the 25 OH-vitamin D blood test and serum calcium.
2. Omega 3 6 & 9 containing fish oil, Evening Primrose Oil or borage oil. It is available in capsules or liquid. Most adults need at least 1,000 mg daily. If your skin is dry you may need more. If not allergic, use seeds and nuts as snacks, supplying omega 3 and 6 oils as well as magnesium, a mineral important in over 650 enzyme processes, but deficient in 90 per cent of North American people.
3. Vitamins and Minerals – a good quality multi vitamin and mineral plus extra Vitamin C (500 mg three times per day). Vitamin C taken with the multi mineral will help the absorption of the minerals. If you find vitamin C is too acid forming, use Ester C instead (600 mg two times perday). It is buffered with calcium or magnesium. Selenium 50-100 mcg daily is also very important to the immune system and important in thyroid function helping detoxification. It can also be gotten by eating three Brazil nuts per day. Zinc (30-50 mg) is essential to immune health. Vegetarians tend to be especially low in zinc, because foods highest in zinc are meat and chicken.
4. Deep Immune Complex or other combinations of immune building herbs such as Astralagus, Reishi Mushroom, Codonopsis, Eleuthrio or Siberian Ginseng (present in Cold FX). Deep Immune Complex also carries a formulation just for kids with astralagus, codonopsis and colostrum. Echinacea is an herb, very effective in kick-starting the immune system, if used at first sign of cold or flu, Echinacea is not meant for maintenance use like Astralagus and other herbs mentioned above. Echinacea is not recommended for people with HIV or autoimmune disorders.RM 10 Ultra and RM-10 are similar products.
5. Herbal Antivirals
a) Oregano Oil is a potent anti-viral, anti-fungal, and antibacterial. Taking some at the first signs of cold or flu can help the body regain balance. b) Garlic & onions also have anti viral properties.
6. Homeopathics: There are homeopathic preparations available in health food stores, pharmacies and grocery stores. Influenzinum can help create immunity to flu strains including H1N1 e.g. influenzinum. Thymol can boost the immune system generally.
They can be taken together. Other homeopathic preparations can ameliorate flu symptoms such as fever, aches, pain, chills, excess mucous after exposure to flu virus or flu vaccination. eg. oscillococcinum.
Homeopathy is a much used healing modality in Europe and is the first line of defence in all treatments for illness in the British Royal family. It is a legislated health profession in Canada.
7. Eat a highly nutritious diet of unprocessed, preferably organically grown food, with some fruit, and lots of vegetables, including dark leafy greens full of phytosterols, and antioxidants. Do not over eat. Reduce excess red meat intake. Eat antibiotic-hormone free organic/ grass fed meat, and free range chicken and eggs. Avoid eating large fish such as tuna which are high in mercury unless the can is designated light/flaked-which are made from smaller younger tuna and have not accumulated so much mercury.
8. Avoid sugar and high glycemic carbohydrate food. Sodas are especially loaded with sugars that tend to dehydrate you as well as weaken your immune system.
9. If you have milk intolerance, milk products tend to make you more vulnerable to cold and flu. If you have chronic post nasal drip, recurrent sinusitis, or ear infections and acne on your back and chest you may be milk intolerant. If the problem is mild, cut back on milk products using only some yogurt and feta.
10. Keep bowels moving regularly through moderate exercise, high fibre diet, and drink up to eight glasses of water each day. Use a mild laxative if constipated when cold or flu symptoms threaten.
11. Probiotics: Research shows increased immune defence against flus and colds with adequate seeding of the bowel with lactobacillus and other good bacterial species.
12. Get adequate rest and sleep, ideally eight hours per night. Reduce stress and try to avoid stress.
13. Moderate exercise only, since extreme training also registers as stress and has been found to undermine the immune system. Walking is an excellent exercise for calming and weight reduction. Obese people have a six times increased incidence of flu.
14. Stay home from work or school if you are showing signs and symptoms of flu or colds.
You can reduce viral load on mucous membranes by gargling with salt water two times per day or rinsing nasal membranes with a saline soaked Q-tip or preferably using a Neti pot, available at a pharmacy.
15. Practice good hand hygiene, and cough in your sleeve. Hydrogen peroxide is the least toxic anti bacterial for wipes, breaking down to water and oxygen. Do not use antibacterial soaps unless you are doing surgery. They give a false sense of security but do not kill all the pathogenic bacteria. Some of the chemicals in these soaps are toxic, undermining the immune system, and as well tend to generate increasingly dangerous mutant bacteria over time.
16. Avoid toxins that weaken the immune system e.g. Bisphenol A in saran wrap, plastic food containers, plastic water bottles, and phthalates in scented body soaps, shampoos, shaving products. For further information read: Slow Death by Rubber Duck by Dr. Rick Smith, executive director of Environmental Defence Canada
17. Smoking makes a person more vulnerable to respiratory infections, including influenza. Switching to nicorettes can protect your lungs.
18. Practice deep breathing or other forms of meditation for stress reduction. When stressed, our body produces the hormone cortisol. High cortisol levels cause immune suppression and an inability to fight colds and flu. Treat yourself to a regular stress-relieving bath. Add 1 cup of Epson salt, 1 cup of baking soda and 20 drops of lavender essential oil helping you detoxify and calm down.
Source:
November 4, 2009
Evelyn Wolff MD CGPP(certification in GP Psychotherapy)
Huntsville Forrester
Raw Cleanse Hits the US Market
Garden of Life's RAW body cleanse is a new product that works wonders in improving the health of individuals who use it. RAW foods are quite the opposite of processed foods. While processed foods go through a protocl that may add preservatives and other kinds of synthetic ingredients to them, RAW food is exactly as it was found in nature, with all the benefits of enzymes and essential vitamins. Of course, the preservatives of processed food can add toxins to the body that may cause damage..
Eating food that contain many preservatives may hurt the body since the preservatives contain toxins. Excessive toxins in a body can disrupt a person’s sleep, thus leading to a run-down feeling.. This make s the body more vulnerable and not able to fight off sickness as well. Garden of Life RAW Cleanse gives a body an optimal cleaning to get it up and running in good condition.
RAW Cleanse is very easy to take. It may help individuals get their body back in working order. There are Probiotics in this products whihc add to its effective nature. Probiotics are live cultures, which studies have shown, help the host body. One set of probiotics set up the first line of defense: the mouth. By building a line of defense in the mouth, these probiotics fight off toxins as they try to make their way in the body.
Once the probiotics work to stop toxins from entering the body past the mouth, they also offer intestinal support and eliminate the toxins that were already present in the body. The digestive system works better once the toxins are eliminated. This not only aids in regulating digestion, but also works to build an immune system.
After the two lines of defense are in place, the rest of the body can follow. Probiotics begin the detoxification process and then antioxidants and enzymes follow. Eating processed foods encourages toxins to stay in our body. Many people do not realize just how much their bodies are compromised until they have feel the effectof a healthy, 'cleansed' body. The body is able to 'switch gears' smoothly.
RAW body cleanse allows individuals to take care of their body in an easy way.
Consider the Garden of Life Raw Cleanse today.
Raw Vitamin C Capsules now Available
SeekThat.Net tells us about a new Vitamin C that has become available on the market. They would prefer that you get your vitamin C from the Natural God Created sources like fruits and vegetables. But sometimes people just prefer to get it from the human made alternatives.
They say that the Vitamin C that they prefer and recommend is made by the Garden of Life company, which is very awesome and probably the best healthy products company there is. This Vitamin C is Raw, with 300mg or 500% of Daily Value, with live enzymes and probiotics, and with 100% of Active Ingredients. This RAW Vitamin C does not have any binders or fillers.
There are 60 vegan capsules in this bottle and its contents is Raw, Vegan, Gluten Free, and Dairy Free. Also, the fruits and vegetables in this Vitamin Code are Organically Grown. These Raw and healthy vitamin C capsules contain more 20mg of Raw Organic Fruit and Vegetable Blend made up of:
- Organic Strawberry
- Organic Cherry
- Organic Blackberry
- Organic Blueberry
- Organic Raspberry
- Organic Beet Juice
- Organic Carrot Juice
- Organic Broccoli Juice
- Organic Cucumber Juice
- Organic Tomato Juice
- Organic Kale Juice
- Organic Spinach Juice
- Organic Cabbage Juice
- Organic Cauliflower Juice
- Organic Celery Juice
- Organic Parsley Juice
- Organic Asparagus Juice
- Organic Brussels Sprout Juice
- Organic Green Bell Pepper Juice
- Organic Garlic Juice
- Organic Ginger Juice
- Organic Onion Juice
They mention how important Vitamin C is for your immune system, eyes, skin, bones, teeth, gums, wound healing, energy production, energy growth, memory, and even concentration.
Source:
SeekThat.Net
September 2009
Secrets of Vitamin C
Vitamin C also known as Ascorbic Acid is a water-soluble, antioxidant vitamin. It is important for the development of collagen. Collagen is a protein that gives structure to bones, cartilage, muscle, and blood vessels. Collagen has many benefits, supports a range of the body’s structures and is necessary to the formation of bones and teeth
Humans, unlike most other animals, do not generate their own Vitamin C, and they need to take it through foods sources which are rich in Vitamin C. This vitamin is measured a cure-all for a lot of diseases and problems - from cancer to common cold.
Benefits of Vitamin C
1) Vitamin C in addition to avoiding Scurvy, it has been shown to diminish the length of colds and to lighten their severity. It does not, however, avoids colds or modifies their frequency. Vitamin C may help prevent lead poisoning, and some scientists suppose it can be used in the treatment of cancer.
2) Vitamin C serves a predominantly defensive position in the body.
3) It is a great antioxidant and helps defend the body against pollutants
4) It helps in the prevention of blood clotting and bruising, and strengthening the walls of the capillaries
5) Vitamin C helps in the prevention of degenerative diseases - such as cataracts, certain cancers and cardio vascular disease.
6) Ascorbic acid promotes healthy cell growth, proper calcium absorption, normal tissue growth and restore - like healing of wounds and burns.
7) Vitamin C is required for healthy gums, to help defend against infection, helps decrease cholesterol level, high blood pressure and avoids arteriosclerosis.
What can happen with the Vitamin C Deficiency?
Vitamin C Deficiency result in hemorrhages under the skin and a tendency to bruise effortlessly, poor wound healing, weakness, poor digestion, bleeding gums and loose teeth.
Low levels of vitamin C have been related with a number of conditions including hypertension, gallbladder disease, stroke and some cancers.
Edema (also called water retention) also takes place due to a Vitamin C deficiency, along with aching joints, bronchial infection and colds.
Vitamin C Dosage
The average (recommended dietary allowance) RDA is 60-80mg, per day.
For young people it is 80 mg, 75 mg for adults, 100 mg during pregnancy and 150 mg during lactation. Men should take more vitamin C than women and persons who smoke cigarettes are encouraged to consume 35-40 mg more vitamin C than average adults. This is because smoking reduces vitamin C levels in the body and is a catalyst for organic processes, which damage cells.
Deficiency Symptoms of Vitamin C
Symptoms of scurvy, the vitamin C deficiency disease include –
1) Bleeding gums (also called gingivitis) and skin discoloration
2) Poor healing of wound.
3) Poor immune function, including susceptibility to cold and other infections.
Vitamin C Sources
Consuming the number of foods that contain vitamin C is the most excellent mode to get the required amount of Vitamin C each day. Healthy persons who eat a balanced diet do not need any Vitamin C supplements.
Amla (Indian gooseberry) is one of the richest sources of Vitamin C, whether fresh or the dried or in powdered form.
Some of the good sources of vitamin C are oranges, kiwi fruit, mango, broccoli olives, guava, green peppers, watermelon, papaya, strawberry, tomatoes, cauliflower, cabbage, and citrus juices or juices equipped with Vitamin C.
Raw and cooked green leafy vegetables, peppers, fresh tomatoes, potatoes, pineapple are also rich sources of Vitamin C.
Broccoli, Brussels sprouts, mangetout, red peppers, chilies, watercress, parsley, blackcurrants are also rich sources of Vitamin C.
How to retain vitamin C
To avoid loss of vitamin C:
• Serve fruits and vegetables raw as far as possible.
• Steam, boil, or cook foods in a very minute amount of water
• Store prepared juices in Refrigerator, but no more than two to three days.
• Store cut and raw fruits, vegetables in an airtight container and refrigerate - do not store in water because Vitamin C is water soluble and gets dissolved in the water.
Eating foods rich in Vitamin C in their fresh, raw form is the finest way to maximize intake of vitamin C.
Vitamin C Overdose
Vitamin C overdose of may result in diarrhea, lip swelling, and in very severe cases difficulty in breathing.
Vitamin C overdose causes stomachaches with a lot of side effects such as stomach pain and nausea.
Vitamin C Overdoes can also result in stomach cramps, skin rashes, and too much urination.
Vitamin C overdose should be avoided and must be avoided particularly by people with iron excess diseases such as Hemochromatosis.
For Complete Information on Vitamin C Deficiency and Vitamin C Overdose Visit Health Vitamins Guide - Information on Vitamins, Minerals, Amino Acids
Storage Tips to Avoid Food Poisoning
Foods may look, smell and even taste fine -- and still harbor bacteria that can cause food poisoning. The July issue of Mayo Clinic Women's HealthSource provides an overview of food storage safety and how to avoid bad bacteria, such as E coli and Salmonella.
Safe food storage matters. While diarrhea and vomiting caused by food poisoning usually resolve without treatment, about 325,000 people in the United States are hospitalized every year because of food poisoning. And, 5,000 people die.
Consider these food safety reminders:
•Observe the "two-hour" rule. Foods requiring refrigeration, including poultry, meat, eggs, cooked seafood, produce, leftovers and takeout food, shouldn't be at room temperature longer than two hours. When the air temperature is above 90 F, perishables should be refrigerated within one hour.
•Store leftovers safely. Hot foods can go straight into the refrigerator or freezer. They shouldn't be left out to cool on the counter. Hot foods can be rapidly cooled by dipping the bowl or container in ice or a cold-water bath. Leftovers from a large pot will cool more quickly when divided into smaller, shallower containers. In general, leftovers should be used or frozen within three to five days.
•Don't crowd. A refrigerator that is too full blocks air circulation, hampering the cooling process.
•Know when to toss. An opened package of luncheon meat can be safely stored in the refrigerator three to five days. Unopened, it will keep for two weeks. Three to five days is a safe storage time for deli or homemade egg, chicken, ham, tuna or pasta salads. Cooked or uncooked fish should be tossed after one to two days. The same goes for fresh sausage and uncooked ground beef.
•Set the temperature. A refrigerator temperature should be at or below 40 F. The freezer should be kept at 0 F.
•If in doubt, throw it out. Any foods that look or smell suspicious should be tossed.
July 2009
Mayo Clinic Women's Health Source
PRNewswire
Study ID's triggers in Celiac Disease
Three protein fragments are looking like the guilty parties in celiac disease, an intestinal ailment that affects as many as one in 133 people in the United States. These partial proteins, or peptides, are the components of gluten in wheat, rye and barley that trigger the immune systems of celiac patients, damaging the small intestine.
Pinpointing these peptides opens the way for development of a vaccine that might help celiac patients tolerate these foods. The research team, led by gastroenterologist Robert Anderson of the Walter and Eliza Hall Institute of Medical Research in Parkville, Australia, is now pursuing this line of work.
As it is, celiac patients deal with their condition by avoiding wheat, rye and barley. Most people digest these cereals effortlessly, but people with celiac disease have a genetic predisposition that causes an aberrant immune response to the gluten in the grains, damaging the walls of the small intestine. Celiac disease cancause painful bloating, diarrhea, constipation, lethargy and other problems.
Researchers fed more than 200 celiac patients wheat, barley and rye for three days, mobilizing the patients' immune T cells to mount an attack on gluten. Using these T cells, scientists measured the patients' immune reactions to 2,700 compounds from gluten.
While dozens of peptides elicited some response, three stood apart. One appears in a type of wheat gluten.
Another is found in rye gluten. And a third shows up on certain gluten proteins in all three cereals.
Nexpep, a biotech firm cofounded by Anderson, has begun a clinical trial using the peptides in avaccine that aims to help celiac patients tolerate the compounds.
Source:
By Nathan Seppa
www.sciencenews.org
August 14, 2010
Supplement your Prescription with Vitamins
It is a common problem that, due to an unbalanced education and massive advertising by the pharmaceutical industry, mainstream physicians over-prescribe drugs while failing to appreciate the importance of nutritional interventions.
This often leaves the responsibility for integrating the nutritional aspect of treatment to the patients; yet how can patients possibly work their way through mountains of lay material available in the nutritional field — some of poor quality — in order to figure out a science-based nutritional treatment program that is right for them?
With Supplement Your Prescription, Hyla Cass, MD, comes to their rescue. A well- known authority in Integrative Medicine, Dr. Cass has previously written a number of other books to help readers understand various aspects of Integrative Medicine. This time she tackles the important issue of drug-nutrient interactions.
Unlike authors who provide a simple list of drug-nutrient interactions you commonly see, Dr. Cass starts by explaining the principles behind the interactions. She then discusses the many factors that set the stage for nutrient depletion.
Next comes the heart of the book. She devotes several chapters to discussions of specific conditions where physicians are likely to employ nutrient-depleting drugs, teaching patients how to ensure that their medications do not cause undue side effects through nutrient depletion.
She ends the book with a discussion of polypharmacy and the special contribution that an integrative physician can make to treatment.
The book is written to be an easy read, yet it is thorough enough to teach patients the basis for taking better care of themselves while taking prescription drugs. Moreover, the recommendations are science-based. While all patients could benefit from reading Supplement Your Prescription, Dr. Cass’s contribution will be particularly valuable to the many patients whose physicians know little about nutritional medicine.
Supplement Your Prescription: What Your Doctor Doesn’t Know About Nutrition
by Hyla Cass, MD
Basic Health Publications, Inc., 28812 Top of the World Drive, Laguna Beach, CA 92651;
949-71 5-7327;
www.basichealthpub.com
Softcover; c. 2007; $14.95; 184 pp.
The Best Recommendation
The best recommendation for a variety of conditions:
The Best Recommendation - Bone Health
Bone health. When your mom told you to finish your milk so that you would “grow up to have strong bones,” you may have rolled your eyes, but she was right. Calcium is essential for bone health, and research consistently shows that Americans don’t get enough of it in their diet.
Attention to bone health is vital at all stages of life—during the growing years (childhood and teens) when the body is building bone, during the middle years when the body needs to maintain bone mass, and in the aging years when the body is slowly losing bone.
With advancing years, the risk for Osteoporosis—a chronic condition characterized by loss of bone mineral density—increases. Bones can become so frail that they break—and not just in women. Men also suffer bone loss, and can fall victim to fractures.
Supplements to consider:
- Calcium and Vitamin D are the most recognized key nutrients for strengthening bones
- Magnesium is also a key component of bone
- Vitamin K is involved in bone formation
- Vitamin C is essential for making collagen
- Structural protein found in bones
The Best Recommendation - Cholesterol Check
Another component to a healthy heart is maintaining a healthy cholesterol level. Many factors that you can’t control, such as age and genetic make-up, impact your cholesterol levels, but there are things you can do to keep cholesterol levels from getting too high, starting with a healthy diet. Eating lots of fruits and vegetables and whole grains, using olive oil instead of other fats, and including plenty of fish would all be excellent components of a healthy diet.
Supplements to consider:
Soluble fiber is recognized for its cholesterol-lowering effects and fiber supplements are available if you do not already include plenty of fiber in your diet. Soy protein, phytosterols, and stanol or sterol esters also have a cholesterol-lowering effect.
Red Yeast Rice
and Niacin is an excellent, very effective, combination.
The Best Recommendation - Heart Health
Cardiovascular disease is the number one killer of men and women in the United States. Much of what we do in our 20s and 30s can greatly affect our heart later on in life, meaning that attempts to protect against cardiovascular disease are far more effective when preventative measures are adopted as lifelong habits—the earlier the better.
These measures include:
- Eating well,
- Taking supplements,
- Getting plenty of exercise,
- Managing stress levels.
Supplements to Consider:
Omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in “fatty” fish (like salmon) and some fish oil supplements are known to affect more than a dozen characteristics that contribute to a healthy heart.
- They reduce inflammation,
- Reduce the tendency to form clots,
- Decrease the likelihood of developing cardiac arrhythmia,
- And at high levels lower triglyceride levels.
Observational studies suggest that individuals consuming large amounts of fish and/or who have high blood levels of omega-3 fatty acids have a greatly reduced risk of sudden death from heart attack. Clinical trials indicate that even people who already have heart disease are less likely to suffer a second cardiac event if they are given fish oils containing EPA and DHA.
Most Americans eat very little fish and therefore have low intakes of omega-3 fatty acids, which are “good” fats. Supplements in the form of fish oils can help fill that gap. Other supplements to consider for heart health include vitamin E and the B vitamins. Observational studies suggest benefits for heart health from taking at least 200 IU of vitamin E per day—an amount impossible to obtain from diet alone.
And observational studies have shown that generous amounts of B vitamins, such as folic acid and vitamins B6 and B12, can lower homocysteine, which may help prevent heart attacks, although that has not been borne out by recent clinical trials.
The Best Recommendation - Joint Health
About 21 million adults have osteoarthritis—a degenerative joint condition resulting in the loss of cartilage that covers and cushions the joints.
This leads to achy joints and could ultimately require a corrective surgical procedure, such as hip or knee replacement. Though joint pain and discomfort are typically associated with people of advancing years, athletes involved in high impact training, such as runners, are also affected and are at high risk for osteoarthritis later in life.
The condition also appears to have a hereditary component so even the weekend warrior and the couch potato could be affected by joint pain and discomfort.
Supplements to consider:
Glucosamine and chondroitin sulfate are important contributors to joint health.
There is a strong body of human clinical trials that supports the safe use of glucosamine, chondroitin sulfate, or their combination for significant and long-lasting decreases in joint pain and improvements in mobility.
The Best Recommendation - Supplements
According to an article published by LifeSupplemented.Org the majority of physicians —79 percent — recommend supplements to their patients.
A Healthcare Professionals (HCP) Impact Study was conducted.
What are the primary health reasons physicians recommend supplements?
The top five health reasons physicians recommend supplements to their patients are*:
- Bone health.
- Overall health and wellness benefits.
- Joint health.
- Heart Health.
- Maintain healthy cholesterol.
While the survey did not ask physicians to specify which supplements they might recommend for each condition, some supplements are recognized to help maintain optimal health in each of these areas. Annette Dickinson, Ph.D., consultant to the LifeSsupplemented.Org consumer wellness campaign, suggests some supplements to consider taking to improve health in these five areas:
Now that you know the top five reasons physicians are recommending supplements, take a look at the top supplements used by the 72 percent of physicians who say they use dietary supplements:
Dietary Supplement Percentage Taking
- Multivitamin 87%
- Vitamin C 78%
- B vitamins 63%
- Vitamin D 59%
- Vitamin E 58%
- Calcium 58%
Reference:
Source: http://www.lifesupplemented.org/articles, Posted Dep 16, 2008
Author: www.lifesupplemented.org
Article Name: Physicians Prescribe Prevention
The Challenge of Changing to Raw Foods
Going raw is easier than ever
These tried-and-true tips will help with your transition to healthier eating.
Raw-food restaurants are on the rise, boasting decadent desserts, an overwhelming array of smoothies, and dozens of appetizers, salads, and entrées that leave no doubt that raw food can satisfy both body and soul.
1 Start gradually by eating one fully raw meat per day such as a large salad with chopped vegetables and cold pressed oils
2 Eliminate white bread, refined sugars, and meat. “
3 Add those things in that you like - For example, nor everyone is going to jump for sprout juice, but a raw chocolate (cacao) smoothie would likely interest more people
4 Gradually transition to two fully raw meals a day or more. Cleansing and detoxification reactions can vary from mild to harsh. Raw food is healing and cleansing and this can stir up toxic materials stored in the body.
5 If going completely grain-free is daunting, consider incorporating quinoa and millet into your diet, Millet and quinoa are ‘non-stored’ grains, other grains are often subject to pest management procedures and can become host to molds or fungus. They are alkaline forming and don’t contribute to acidity.
6 Replace baked and yeasted bread with sprouted Ezekiel wheat or Manna bread.
7 Stock up on fruits and vegetables, including leafy greens, avocado, raw (unroasted) nuts, seeds and nut butters, extra-virgin olive oil, and cold- pressed flaxseed oil. Lettuce, celery, green-leafy sprouts, and non-sweet fruits such as cucumbers, tomatoes, summer squash, zucchini, and red bell peppers are easier to digest.
8 If you have problems with cruciferous vegetables such as broccoli and Brussels sprouts, consider blending these or running them through a juicer. Green super food supplements help a lot.
9 Minimize dried fruits and nuts, if you are prone to Candida overgrowth, you will want to avoid dates, raisins, and other sugar dense fruits.
The Power of Ganoderma Lucidum
More and more people in the mainstream scientific community are lining up to praise the whole-person revitalizing power of Ganoderma lucidum, the powerful herb that enriches every single product that Gano Excel offers.
Dr. Andrew Weil, world famous homeopathic healing advocate, reminds us again why Ganoderma is the undisputed "Magical King of Herbs"!
In his recent blog posting "4 Tonic Herbs for Healthy Aging," Dr. Weil promotes the use of Ganoderma lucidum to combat fatigue and boost the immune system.
Dr. Weil writes, "When taken long term, tonics [mushrooms] may help boost energy levels, strengthen immunity, and increase resistance to disease." He specifically points our Ganoderma lucidum, writing that it is known for "increasing resistance and extending life, and has been studied for its ability to enhance immune function."
This isn't the first time Dr. Weil has promoted the use of Ganoderma lucidum. Back in 2006, Dr. Weil answered an email from a reader asking if some mushrooms can really help lead to a healthier, happier you. The resulting article, "Are Mushrooms Good For You?," once again pointed out Ganoderma lucidum as the world's first choice for whole-person revitalization.
Dr. Weil suggests that Ganoderma may improve immune function and inhibit the growth of some malignant tumors. It also shows significant anti-inflammatory effects, reduces allergic responsiveness, and protects the liver. He suggests to take Ganoderma every day for at least two months to see what it can do for you.
Source:
August 10, 2010
Dr. Andrew Weil M.D.
My favorite Ganoderma products from Ganoexcel are:
A rich blend of nutrition and pleasant aroma come together with a taste you will fall in love with. A genuine black coffee made from our famous Brazilian coffee bean and Ganoderma extract. Spare yourself some free time and enjoy your next cup of coffee. You can even flavor our Ganocafe Classic coffee to your own personal taste
Gano C’Real Spirulina Oats
A nutritious food suitable for the entire family. Spirulina provides the daily nutritional needs for the body (protein, amino acids, carbohydrates, vitamins and minerals). Oats helps with better digestion and weight control. Combine these with the Ganoderma extract and you have a great instant snack or quick-on-the-go meal
Gano Excellium 90
Produced from the Mycelium (a special strand) of a younger Red Mushroom, our Excellium, also known as "The Brain Tonic," contains a spectrum of ingredients ( vitamins, minerals, enzymes, carbohydrates and proteins ) considered essential for development and function of the brain. Excellium is suitable for both children and adults.
They also have a wonderful soap:
Gano Soap
Gano Soap is a luxuriant bath soap consisting of Ganoderma extract and a generous amount of the purest Goat's Milk to cleanse, treat, moisturize and beautify your skin. Gano Soap is gentle and enriched with Vitamin E and minerals to help promote the repair of damaged and aged skin, while preventing drying and scaling.
If you are interested in learning more about Ganoexcel products, purchasing a single order, signing up for monthly autoship option or even becoming a distributor and making a commission from the sales of people you talk to, please go to the Gano Excel website.
The Skinny on Diabetes and Dairy Fats
Could dairy be a new weapon in the war on diabetes?
A new study in the Annals of Internal Medicine (AIM) says trans-palmitoleate from dairy fat might be useful in preventing diabetes.
www.jacktimes.com
Diabetes means your blood glucose (GLOO-kos), also called blood sugar, is too high. Glucose comes from the food you eat and is needed to fuel our bodies. Glucose is also stored in our liver and muscles, according to the National Diabetes Education Program (NDEP).
The NDEP says more than 23.6 million people, almost 8 percent of the population, have diabetes.
About 186,300 young people under 20 years of age are battling the disease.
Diabetes can cause serious health complications including heart disease, blindness, kidney failure, and lower-extremity amputations. Diabetes is the sixth leading cause of death in the United States, according to the US Department of Health and Human Services.
A balanced diet is key to managing the illness.
Researchers in the AIM set out to discover if blood levels of trans-palmitoleate, a closely related fatty acid derived predominantly from whole-fat dairy products, might have beneficial health effects for people facing diabetes.
3736 men and women aged 65 years or older were interviewed about the foods they ate and blood samples were repeatedly taken to measure fatty acid levels (including trans-palmitoleate). Participants were evaluated annually for health problems.
What scientists found was a correlation between people who said they ate more whole-fat dairy products and higher levels of trans-palmitoleate in their blood 3 years later. Further, participants who had higher levels of trans-palmitoleate in their blood had better levels of chemicals associated with good health, such as certain types of cholesterol, and were less likely to have developed diabetes.
Researchers point out the blood levels of trans-palmitoleate measured several years later may have no longer been related to the types of foods participants originally reported eating.
Fatty acids come from animal and vegetable fats and oils. An essential fatty acid is a polyunsaturated fatty acid needed by the body that is synthesized by plants but not by the human body and is a dietary requirement. Omega-3 fatty acids are a class of fatty acids found in fish oils, especially in salmon and other cold-water fish, that lowers the levels of cholesterol and LDL (low-density lipoproteins) in the blood. Trans fats are made through hydrogenation to solidify liquid oils. They increase blood LDL "bad" cholesterol levels and raises the risk of coronary heart disease.
Obesity is a major risk factor for heart disease, certain types of cancer, and type 2 diabetes.
During the past 20 years there has been a dramatic increase in obesity in the United States. In 2009, only Colorado and the District of Columbia had an obesity rate less than 20%, according to the Centers for Disease Control.
According to the American Diabetes Association, Milk has a low glycemic index so choose lower-fat dairy products to fit into your meals.
- Fat-free or low-fat (1% milk)
Plain non-fat yogurt
non-fat light yogurt without added sugar
unflavored soy milk
WebMD says common symptoms of diabetes include:
- Excessive thirst and appetite
Increased urination (sometimes as often as every hour)
Unusual weight loss or gain
Fatigue
Nausea, perhaps vomiting
Blurred vision
In women, frequent vaginal infections
In men and women, yeast infections
Dry mouth
Slow-healing sores or cuts
Itching skin, especially in the groin or vaginal area
Source:
www.foodconsumer.org
by Aimee Keenan-Greene
12/24/2010
The Vitamin Code Takes Multivitamins to New Level
Vitasmin Code is the first Raw Multivitamin with Food-Created Nutrients.
Recent trends show that health conscious consumers are going "beyond organic" and looking for the numerous health benefits associated with raw foods and products. After three decades of research, a scientific breakthrough has yielded the first raw multivitamin (www.RawVitamins.com), a vast improvement upon vitamins that are heated, treated and often stuffed with food powders.
Garden of Life's The Vitamin CodeGarden of Life, Inc., (www.gardenoflife.com) a leading innovator in the Natural Products industry, has changed the way vitamins are made with the launch of The Vitamin Code™, a groundbreaking dietary supplement line created to change the way Americans take vitamins and minerals forever.
Unlike many synthetic multivitamins produced in laboratories, The Vitamin Code formulas are individually cultivated with their unique raw food created nutrients and Code Factors™ intact (http://www.youtube.com/watch?v=S8rn6xGONZg). The raw vitamins deliver living enzymes and probiotics and are uncooked, untreated and unadulterated without added binders and fillers. In addition, the vitamins are 100 percent vegan and do not contain any soy allergens, gluten, dairy or fructose.
"We're excited about this breakthrough development because most consumers have no idea what they're getting when they purchase a bottle of 200 vitamins for ten dollars in the grocery store," said Jordan Rubin, founder and CEO of Garden of Life and best-selling author of The Maker's Diet and 18 other health titles. "People may think they are getting a bargain, but the vast array of nutrients and co-factors that are found in food--and missing from synthetic, highly processed vitamins--could be important for their personal health. The Vitamin Code delivers nutrients in a form that nature provides and that the body thrives upon."
The Vitamin Code features six targeted formulas: Vitamin Code Women's formula; Women 50 & Wiser; Vitamin Code Men's formula; Men 50 & Wiser; Vitamin Code Family formula for adults as well as children six and older; and the Vitamin Code Perfect Weight formula for those looking to effectively manage their weight. With the exception of the Ashwaganda used in the Perfect Weight Formula that is momentarily exposed to high heat, all ingredients are 100 percent active and have not been subjected to high heat used in some tablet manufacturing processes.
Validated by scientific research, The Vitamin Code is an exciting discovery linked to a Nobel Prize winner, a determined biochemist, and an escape from the Iron Curtain in the 1950s. Endre "Andy" Szalay, a Hungarian pharmacist, became interested in vitamin research when he sat in on lectures at the University of Szeged by Dr. Albert Szent-Gyorgyi, who won the Noble Prize in 1937 for discovering vitamin C (ascorbic acid). Szalay had a dream to find a way to provide mankind with vitamins and minerals that would not be isolated and synthetic but would be in the ideal form that the body could properly utilize. During political and military unrest, he and his family escaped the Iron Curtain during the Hungarian Revolution in 1956.
For more than 30 years, Szalay conducted painstaking experiments to find a way to reconnect vitamins and minerals to the food from which they originated. His relentless work resulted in the detection of nutrient-specific peptides unique to each growth organism that allowed for the proper uptake of nutrients. Szalay finally "cracked" the Vitamin Code and teamed up with Garden of Life to offer consumers the first raw food-created vitamins and minerals.
Source
tini blog
Rhonda Price
The Wonders of Cononut Oil
Which dietary oil provides the widest range of health benefits?
What oil can help
- protect you from heart disease,
- improve your digestion,
- increase your energy level,
- strengthen your immune system, and
- enhance your over all health?
The answer is coconut oil. Are you surprised? Most people are!
Coconut oil was once mistakenly believed to be bad for the heart because of its saturated fat content.
Coconut oil is now known to contain a 'unique form' of saturated fat that actually helps prevent heart attacks, stroke, and hardening of the arteries as well as provide many other health benefits.
Bruce Fife in his article "The Wonders of Coconut Oil" posted on September 10, 2008, says that Asian and Polynesian people who rely on coconuts and coconut oil as a part of their daily diet have the lowest heart disease rates in the world. Some of these people get as much as 50% of their total daily calories as saturated fat, primarily from coconut oil. If coconut oil caused heart disease, as some people used to believe, these islanders would have all died off centuries ago.
Those populations who consume large quantities of coconut oil have remarkably good cardiovascular health. Absent are the heart attacks and strokes characteristic in Western countries where coconut oil is rarely used.
He also says, "What many people don't realize is that there are many different types of saturated fat, just as there are different types of polyunsaturated fat. Each has a different effect on the body. The saturated fat in coconut oil is unlike the fat found in meat or even other vegetable fats. It is identical to a special group of fats found in human breast milk called medium-chain fatty acids (MCFA) also referred to as medium-chain triglycerides (MCT).
These special fatty acids have been shown to stimulate the metabolism, improve digestion, strengthen the immune system, and protect against bacterial, viral, and fungal infections as well as protect the heart and arteries from the conditions that cause heart disease. For these and other reasons, coconut oil, in one form or another, has routinely been used commercial baby formulas".
According to him the fact that the fatty acids in coconut oil are used as fuel to generate energy, rather than put into storage like other fats, provides many remarkable health benefits. The most obvious is a boost in energy.
The energy boost is not like the kick you get from caffeine, it's more subtle but longer lasting. It is most noticeable as an increase in endurance. This effect is accumulative, that is, energy level increases with daily use. Studies have shown when athletes are given MCFA during training their performance and endurance improves. For this reason, coconut oil or fractionated coconut oil (also called MCT oil) is added to many sports drinks and energy bars.
Patients suffering from vitamin B deficiencies have been helped simply by giving them coconut oil. The oil itself doesn't supply any B vitamins but enhances the absorption of the vitamins already in the diet.
Coconut oil has also been used to enhance utilization and retention of Calcium and Magnesium when a deficiency of these minerals exists. This is especially true in the case of Rickets, which involves a vitamin D deficiency and the demineralization of the bones. Children suffering from rickets have recovered simply by adding coconut oil to their diet. For those who are concerned about developing osteoporosis as they get older, coconut oil may also be useful in helping to slow down this degenerative process by improving mineral absorption.
It's no wonder nature put MCFA (medium-chain fatty acids) in breast milk. The unique fatty acids are easy to digest, supply a source of quick energy, support thyroid function (which enhances healing and immune system function), and improves nutrient absorption. In addition, medical research indicates coconut oil may be useful in protecting against heart disease, breast and colon cancer, liver disease, kidney disease, Crohn's disease, epilepsy, candida, herpes, influenza, and numerous other infectious diseases.
He ends by saying "Fortunately, babies aren't the only ones who can benefit from MCFA. We can enjoy all of the benefits of MCFA by adding coconut oil to our diets."
Reference:
Source: www.mtmayon.com, September 10, 2008
Author: Dr. Bruce Fife
Article: Nature's Miracle Oil.
Veggies Help Block Cancer Cells
Researchers at the Ohio State University Comprehensive Cancer Center-Arthur G. James Cancer Hospital and Richard J. Solove Research Institute (OSUCCC-James) have discovered how a substance that is produced when eating broccoli and Brussels sprouts can block the proliferation of cancer cells.
Compelling evidence indicates that the substance, indole-3-carbinol (I3C), may have anticancer effects and other health benefits, the researchers say. These findings show how I3C affects cancer cells and normal cells.
The laboratory and animal study discovered a connection between I3C and a molecule called Cdc25A, which is essential for cell division and proliferation. The research showed that I3C causes the destruction of that molecule and thereby blocks the growth of breast cancer cells.
The study was published online June 29 in the journal Cancer Prevention Research.
"Cdc25A is present at abnormally high levels in about half of breast cancer cases, and it is associated with a poor prognosis," says study leader Xianghong Zou, assistant professor of pathology at the Ohio State University Medical Center.
The molecule also occurs at abnormally high levels in cancers of the breast, prostate, liver, esophagus, endometrium and colon, and in non-Hodgkin lymphoma, and in other diseases such as Alzheimer's disease, he noted.
"For this reason, a number of anti-Cdc25 agents have been identified, but they have not been successful for cancer prevention or treatment due to concerns about their safety or efficacy," says Zou, who is also a member of the OSUCCC-James Molecular Carcinogenesis and Chemoprevention program.
"I3C can have striking effects on cancer cells," he explains, "and a better understanding of this mechanism may lead to the use of this dietary supplement as an effective and safe strategy for treating a variety of cancers and other human diseases associated with the overexpression of Cdc25A," Zou says.
For this study, Zou and his colleagues exposed three breast cancer cell lines to I3C. These experiments revealed that the substance caused the destruction of Cdc25A. They also pinpointed a specific location on that molecule that made it susceptible to I3C, showing that if that location is altered (because of a gene mutation), I3C no longer causes the molecule's destruction.
Last, the investigators tested the effectiveness of I3C in breast tumors in a mouse model. When the substance was given orally to the mice, it reduced tumor size by up to 65 percent. They also showed that I3C had no affect on breast-cell tumors in which the Cdc25A molecule had a mutation in that key location.
Source:
ScienceDaily
June 30, 2010
Vitamin B could lower risk of Macular Degeneration
Researcher, William Christen, an associate professor of medicine at Brigham and Women's Hospital in Boston, says that an estimated 1.75 million people have advanced age-related macular degeneration, and 7.3 million are in early stages of the disease.
"This is the first randomized trial to indicate a possible benefit of folic acid, B-6 and B-12 vitamin supplements in reducing the risks of age-related macular degeneration," he state.
Christen and his colleagues collected data from a cardiovascular disease trial involving more than 5,200 women over 40 who reported that they did not have macular degeneration at the study's start.
The women had been randomly assigned to take either a daily combination of folic acid, B-6, and B-12 supplements or a placebo. They also answered yearly questionnaires for about seven years to track pill adherence and the development of new diseases.
At study's end, 55 cases of age-related macular degeneration were confirmed in the vitamin group and 82 were confirmed in the placebo group.That means that those who took the supplements had a 41% lower risk of being diagnosed with the disease.
Even though the study involved only women, the researchers say, the findings probably apply to all older Americans.
Christen says that these finding are the first to suggest a possible early prevention measure and that more research is warranted, partly to determine the amounts of vitamins necessary to benefit eye health. The doses taken in the study were higher than the daily recommended doses.
Source:
USA Today News
Archives of Internal Medicine
Feb 2009
Vitamin D & More
The Importance of Vitamin D has surfaced.
Read all the latest infromation on how important is really is.
Current Vitamin D Daily Requirement Questioned
Vitamin D is produced naturally in reactions between exposed skin and sunlight, although it can also be found in supplements and other dietary forms, such as fortified milk and fatty fish. Since the best way to maintain adequate levels of vitamin 0 is to be exposed to sunlight on a daily basis,
it should come as a surprise to no one that deficiencies have increased. Today, more people are spending time inside and when they do go outside, they often cover up to protect against the sun’s harmful rays. Moreover, wearing sunscreen with a sun protection factor (SPF) of 8 or more inhibits vitamin D production in the skin by more than 95%.
The last updates made about vitamin D recommendations occurred in 1997 and were made primarily for the prevention of bone disease, such as rickets in children and osteoporosis in the elderly.
The current guidelines recommend 200 to 600 international units (IU) a day; some believe this number should be increased to 2,000 IU, perhaps following the Canadian Cancer Society’s recent increase to 1,000 IU.
Recent studies show that vitamin D is beneficial for much more than bone diseases. Also, there is evidence to suggest that vitamin D deficiency plays a role in many diseases, such as high blood pressure, heart disease, tuberculosis, the flu, multiple sclerosis, rheumatoid arthritis, schizophrenia, depression and many forms of cancer—including colon, breast, ovarian, prostate and, ironically, skin cancer.
While prolonged sun exposure is not recommended because of increased cancer risk, it seems a little sunlight may do more good than harm.
Unfortunately, some in the medical community don’t believe sufficient evidence exists to warrant a change in the federal guidelines.
Low Vitamin D associated with Cognitive Decline
According to a report in the July 12 issue of Archives of Internal Medicine older adults with low levels of vitamin D appear more likely to experience declines in thinking, learning and memory over a six-year period.
An estimated 40 percent to 100 percent of older adults in the United States and Europe are deficient in Vitamin D, This deficiency has been linked to fractures, various chronic diseases and death. Vitamin D may help prevent the degeneration of brain tissue by having a role in formation of nervous tissue, maintaining levels of calcium in the body, or clearing of beta-amyloid, the substance that forms the brain plaques and tangles associated with Alzheimer's disease.
David J. Llewellyn, Ph.D., of University of Exeter, England, and colleagues assessed blood levels of Vitamin D in 858 adults who were age 65 or older when the study began in 1998. Participants completed interviews and medical examinations and provided blood samples. At the beginning of the study and again after three and six years, they repeated three tests of cognitive function -- one assessing overall cognition, one focusing on attention and one that places greater emphasis on executive function, or the ability to plan, organize and prioritize.
Participants who were severely deficient in vitamin D (having blood levels of 25-hydroxyvitamin D of less than 25 nanomoles per liter) were 60 percent more likely to have substantial cognitive decline in general over the six-year period and 31 percent more likely to experience declines on the test measuring executive function than those with sufficient vitamin D levels. "The association remained significant after adjustment for a wide range of potential confounders and when analyses were restricted to elderly subjects who were non-demented at baseline," the authors write. However, no significant association was seen for the test measuring attention.
The authors conclude, "If future prospective studies and randomized controlled trials confirm that vitamin D deficiency is causally related to cognitive decline, then this would open up important new possibilities for treatment and prevention,".
"Vitamin D has been known for many years to play a critical role in skeletal health, such that very low levels of this hormone (less than 20 nanomoles per liter) can cause osteomalacia, a disorder of impaired bone mineralization," write Andrew Grey, M.D., and Mark Bolland, M.B.Ch.B., Ph.D., of University of Auckland, New Zealand, in an accompanying editorial. "More recently, observational studies have reported inverse associations between levels of serum 25-hydroxyvitamin D, the metabolite that best reflects overall vitamin D status, and the risk of a wide range of disease, including cancer, vascular disease, infectious conditions, autoimmune diseases, osteoporosis, type 2 diabetes mellitus and obesity."
The authors says that the results of these observational studies have prompted calls for widespread treatment of individuals with low levels of Vitamin D and the establishment of public health programs aimed at raising the population levels of vitamin D to 'healthy' values.
"It is now time to test the various hypotheses generated by observational studies of vitamin D, including that of Llewellyn et al, in adequately designed and conducted randomized controlled trials," they conclude. "Very importantly, such trials will also provide an opportunity to systematically assess potential harms of vitamin D supplementation, an issue that has been largely overlooked or dismissed. We should invest in trials that provide the best possible evidence on the benefits and risks of vitamin D before we invest in costly, difficult and potentially unrewarding interventional strategies." he says.
Source:
ScienceDaily
July 13, 2010
Vitamin D ...the Ultimate Anti-Aging Vitamin
According to Times of India, Vitamin D may not make you flexible, but is the ultimate anti-aging vitamin as you age. It may give you an edge when it comes to keeping your balance, your grip strength, and your foot speed.
Dangers of Vitamin D Deficiency
They also mention that a lack of vitamin D is actually fairly common in the US; up to 40% of people may not be getting enough. And shortfalls increase with age. This is not good, because a study recently revealed that people around the age of 65 and older who are low on vitamin D do poorly on tests of handgrip strength, walking speed, balance, and the ability to stand up from a seated position. More research is needed, but scientists feel there is already enough evidence of vitamin D’s positive effect on the muscle strength to warrant being on a D-alert.
Where to get yours
They go on to say that you can get your vitamin D from the sun and from food (including fortified foods), but most people need a supplement to get enough, especially as the winter sun rays get a little weaker.
Reference:
Source: www.timesofindia.indiatimes.com, Posted on 29 Oct 2008,
Vitamin D Deficiency Related To Increased Inflammation In Healthy Women
According to a recent study in the Archives of Internal Medicine, 75 percent of Americans do not get enough Vitamin D. Researchers have found that the deficiency may negatively impact immune function and cardiovascular health and increase cancer risk. Now, a University of Missouri nutritional sciences researcher has found that vitamin D deficiency is associated with inflammation, a negative response of the immune system, in healthy women.
Increased concentrations of serum TNF-α, an inflammatory marker, were found in women who had insufficient vitamin D levels. This study is the first to find an inverse relationship between vitamin D levels and concentrations of TNF-α in a healthy, non-diseased population. This may explain the vitamin's role in the prevention and treatment of inflammatory diseases, including heart disease, multiple sclerosis and rheumatoid arthritis.
"The findings reveal that low vitamin D levels negatively impact inflammation and immune response, even in healthy women," said Catherine Peterson, assistant professor in the MU College of Human Environmental Sciences. "Increased inflammation normally is found in people with obesity or chronic diseases; a small decrease in vitamin D levels may aggravate symptoms in people who are sick."
The results support the need to re-examine the biological basis for determining the dietary reference intake (DRI) of vitamin D, Peterson said. The Institute of Medicine's DRI for vitamin D is 200 IU for people age 50 and younger and 400 IU for people 50 to 70 years old. The guidelines, created in 1997, are being revised to reflect new research, and Peterson is confident the DRI will be increased.
"Adequate vitamin D levels identified in this study are consistent with recent research that suggests the DRI should be increased," Peterson said. "To improve vitamin D status and achieve its related health benefits, most people should get at least 1000 IU of vitamin D per day. Sunlight is a readily-available, free source of vitamin D. Exposing 25 percent of the skin's surface area to 10 minutes of sunlight three days per week will maintain adequate levels in the majority of people; however, people with darkly-pigmented skin need more. Only a few foods contain vitamin D naturally, such as fatty fish; other sources are dietary supplements and vitamin-D-fortified foods, including milk and orange juice."
In future studies, Peterson will determine the effectiveness of Vitamin D in reducing disease symptoms and reducing blood glucose levels in diabetics. The study, "Serum tumor necrosis factor-alpha concentrations are negatively correlated with serum 25(OH) D concentrations in healthy women," was published in the July, 2008 issue of the Journal of Inflammation
Source:
Science Daily
Apr. 14, 2009
Vitamin D Good for Seniors
ScienceDaily.com tells us that Dr. Denise Houston from the Sticht Center on Aging at Wake Forest University and her team studied the relationship between
Vitamin D status and physical function in a group of relatively healthy seniors living in Memphis, TN and Pittsburgh, PA. .
This study was part of the Health, Aging, and Body Composition (Health ABC) study initially designed to assess the associations among body composition, long-term health conditions, and mobility in older adults.
For Houston's segment of the investigation, she studied 2788 seniors (mean age: ~75 years) for 4 years. At the beginning of the study, they assessed vitamin D status by analyzing each person's blood for 25-hydroxyvitamin D, a precursor for activated vitamin D. At baseline and then 2 and 4 years later, the research team then determined whether circulating 25-hydroxyvitamin D was related to the participants' physical function. Specifically, they looked at how quickly each participant could walk a short distance (6 meters) and rise from a chair five times as well as maintain his or her balance in progressively more challenging positions. Each participant was also put through a battery of tests assessing endurance and strength.
When the results were tabulated, participants with the highest levels of 25-hydroxyvitamin D had better physical function. And, although physical function declined over the course of the study, it remained significantly higher among those with the highest vitamin D levels at the beginning of the study compared to those with the lowest vitamin D levels. The scientists were not surprised to learn that, in general, vitamin D consumption was very low in this group of otherwise healthy seniors. In fact, more than 90% of them consumed less vitamin D than currently recommended, and many were relying on dietary supplements.
The good news: higher circulating 25-hydroxyvitamin D is related to better physical function in seniors. But it's impossible to tell from this type of research whether increasing vitamin D intake will actually lead to stronger muscles and preserve physical function. This is partly due to the fact that our bodies can make vitamin D if they get enough sunlight. So, it is possible that the participants with better physical function had higher vitamin D status simply because they were able to go outside more often.
Indeed, the ominous "chicken-or-the-egg" question can only be answered by carefully controlled clinical intervention trials. Nonetheless, it is possible that getting more vitamin D from foods (like fortified milk and oily fish) or supplements will help maintain youth and vitality as we enjoy longer life spans..
As Houston points out: "Current dietary recommendations are based primarily on vitamin D's effects on bone health. It is possible that higher amounts of vitamin D are needed for the preservation of muscle strength and physical function as well as other health conditions. However, clinical trials are needed to definitively determine whether increasing 25-hydroxyvitamin D concentrations through diet or supplements has an effect on these non-traditional outcomes."
Will vitamin D research lead us to The Fountain of Youth? Probably not. But paying attention to how much vitamin D we get is likely important at every age and will help enhance the "quality" component of life as we enter our senior years.
Note:
Their results were presented on April 25 as part of the scientific program of the American Society for Nutrition, composed of the world's leading nutrition researchers, at the Experimental Biology 2010 meeting in Anaheim, California.
Source:
ScienceDaily.com
Vitamin D Important for Teenagers
Low levels of vitamin D were associated with an increased risk of high blood pressure, high blood sugar and metabolic syndrome in teenagers, researchers reported at the American Heart Association's 49th Annual Conference on Cardiovascular Disease Epidemiology and Prevention.
In a study, researchers analyzed 3,577 adolescents, 12 to 19 years old (51 percent boys), who participated in the nationally representative National Health and Nutrition Examination Survey (NHANES) conducted from 2001–2004.
After adjusting for age, sex, race/ethnicity, body mass index, socioeconomic status and physical activity, researchers found the adolescents with the lowest levels of vitamin D were:
•2.36 times more likely to have high blood pressure;
•2.54 times more likely to have high blood sugar; and
•3.99 times more likely to have metabolic syndrome.
Metabolic syndrome is a cluster of cardiovascular disease and diabetes risk factors including elevated waist circumference, high blood pressure, elevated triglycerides, low levels of high-density lipoprotein (HDL or “good”) cholesterol and high fasting glucose levels. The presence of three or more of the factors increases a person’s risk of developing diabetes and cardiovascular disease.
“We showed strong associations between low levels of vitamin D and higher risk of high blood pressure, hyperglycemia and metabolic syndrome among adolescents, confirming the results of studies among adults,” said Jared P. Reis, Ph.D., the study’s lead author and post-doctoral research fellow at Johns Hopkins Bloomberg School of Public Health in Baltimore.
Researchers used a biomarker of vitamin D to measure levels in blood. The biomarker measures vitamin D obtained from food, vitamin supplementation and exposure to sunlight.
The ethnic breakdown was similar to the general U.S. population: 64.7 percent non-Hispanic whites; 13.5 percent non-Hispanic blacks; and 11 percent Mexican Americans.
The study highlights the association between high levels of vitamin D and lower risk of heart disease. The highest levels of vitamin D were found in whites, the lowest levels in blacks and intermediate levels in Mexican Americans. Whites had almost twice as high levels as blacks.
In whites, the average level of vitamin D was 28.0 nanograms per milliliter (ng/mL); in blacks, 15.5 ng/mL; and in Mexican Americans, 21.5 ng/mL.
“Although our study is important, we believe clinical trials designed to determine the effects of vitamin D supplementation on the risk of heart disease risk factors in adolescents should be conducted before recommendations can be made for vitamin D in the prevention of cardiovascular disease,” Reis said.
The Institute of Medicine recommends a daily intake of vitamin D of 200 International Units (IU) for those less than 50 years, which includes children and adolescents. More recent recommendations, however, from the American Academy of Pediatrics suggests a daily intake of 400 IU daily. While these intakes have been shown to be important in the prevention of skeletal conditions such as rickets in children and osteoporosis in adults, some specialists have suggested intakes of at least 1,000 IU daily may be needed for overall health.
Low levels of vitamin D are strongly associated with overweight and abdominal obesity. Since vitamin D is a fat-soluble vitamin, it may be sequestered within adipose tissue. This may explain why those who are obese are more likely to be vitamin D deficient, Reis said.
Vitamin D plays a useful role in general human health, particularly in bone health. Other roles are emerging, Reis said. “This is an exciting time; since we are just now beginning to understand the role that vitamin D may play in cardiovascular health.”
“These data on serum vitamin D levels in young people raise some concern about their food choices and even the amount of time they spend in the sunshine,” said Robert H. Eckel, M.D., American Heart Association past president. “The American Heart Association recommends an overall healthy diet and lifestyle, and that people get their nutrients primarily from food sources rather than supplements.”
Co-authors are: Denise von Muhlen, M.D., Ph.D.; Edgar R. Miller III, M.D., Ph.D.; Erin D. Michos, M.D., M.H.S.; and Lawrence J. Appel, M.D., M.P.H.
Source:
Science Daily
March 2009
Vitamin D Reduces Breast Cancer Risk
According to a new Research Study carried out by K M Blackmore & colleagues, Mount Sinai Hospital, Ontario, Canada and published in American Journal of Epidemiology, intake of vitamin D through diet and exposure to the sun was associated with a 24% reduced risk of estrogen-receptor(ER)- and progesterone-receptor(PR)-defined breast cancer.
The researchers compared 758 cases of breast cancer and 1,135 controls without the disease and found those who had high intake of vitamin D were also found to have a 26% reduced risk of ER or PR breast cancer and a 21% decreased risk of ER or PR tumors. The study also suggests that vitamin D is associated with a reduce risk of breast cancer regardless of ER/PR status of the tumor.
Vitamin D is found in a limited number of foods including oily fish, fortified foods such as juices, cereals and milk and most is conveniently synthesized after an individual is exposed to sunshine.
Reference:
Source: American Journal of Epidemiology
Vitamin D Requirements
The last updates made to the vitamin D recommendations occurred in 1997 and were made primarily for the prevention of bone disease, such as rickets in children and osteoporosis in the elderly. The current guidelines recommend 200 to 600 international units (IU) a day; some believe this number should be increased to 2,000 IU, perhaps following the Canadian Cancer Society’s recent increase to 1,000 IU. In addition, evidence suggests vitamin D deficiency plays a role in many diseases, such as high blood pressure, heart disease, tuberculosis, the flu, multiple sclerosis, rheumatoid arthritis, schizophrenia, depression and many forms of cancer—including colon, breast, ovarian, prostate and, ironically, skin cancer. While prolonged sun exposure is not recommended because of increased cancer risk, it seems a little sunlight may do more good than harm. Unfortunately, some in the medical community don’t believe sufficient evidence exists to warrant a change in the federal guidelines.
Today, more people are spending time inside and when they do go outside, they often cover up to protect against the sun’s harmful rays. Moreover, wearing sunscreen with a sun protection factor (SPF) of 8 or more inhibits vitamin D production in the skin by more than 95%.
Importantly, recent studies indicate vitamin D is beneficial for much more than bone diseases.
Why does a Low GI Meal Make You Feel Full?
Eating a meal with a low GI (glycaemic index) increases gut hormone production which leads to suppression of appetite and the feeling of fullness.This is the finding of new research being presented at the annual Society for Endocrinology BES meeting in Harrogate.
Researchers from King’s College London studied the effects of a low versus high GI meal on levels of gut hormones. This is the first study to provide clues as to how a low GI meal produces satiety.
GI is a ranking assigned to carbohydrates according to their effect on the body’s blood sugar levels. A low GI meal takes longer to digest and releases sugar into the bloodstream more slowly than a high GI meal. High GI foods include white bread, croissants and cornflakes, whereas granary bread, milk and most fruit and vegetables are all classed as low GI foods.
A low GI diet is known to cause reduced appetite(1) but the mechanisms behind this have so far remained unknown. To address this, Dr Reza Norouzy and colleagues at King’s College London looked at the effects of a single low versus high GI meal on gut hormone levels in twelve healthy volunteers. Each participant ate an identical medium GI meal for dinner, fasted overnight, and was given either a low (46) or high (66) GI meal for breakfast. Blood samples were then taken every 30 minutes for 150 minutes, and levels of the gut hormone glucagon-like peptide 1 (GLP-1) and insulin measured. GLP-1 is a hormone produced by the gut that has been shown to cause a feeling of fullness and suppression of appetite(2).
Volunteers who ate a low GI breakfast had 20% higher blood plasma levels of GLP-1 (area under curve = 4839±1831) and 38% lower levels of insulin (10088±4757), compared to those who had consumed a high GI breakfast (3865±1630 and 16245±7600 respectively). These results show for the first time that eating a low GI meal increases GLP-1 production and suggest a physiological mechanism as to why a low GI meal makes you feel fuller than a high GI meal.
Researcher Dr Reza Norouzy said:
“Our results show for the first time the direct effect of a single GI meal on gut hormone levels. We already know that the hormone GLP-1 and a low GI meal independently lead to suppression of appetite. This study builds on these findings by providing a physiological mechanism to explain how a low GI meal makes you feel fuller than a high GI meal. GLP-1 is one of the most potent hormones for suppressing appetite. Our results suggest that low GI meals lead to a feeling of fullness because of increased levels of GLP-1 in the bloodstream. This is an exciting result which provides further clues about how our appetite is regulated, and offers an insight into how a low GI diet produces satiety. This is a preliminary study that only involved a small number of people. We now need expand these findings and look at the effects of low versus high GI meals in a larger cohort of people.”
Source:
ScienceDaily (Mar. 18, 2009)
Wilen Sisters Home Remedies
The Wilen sisters have been using home remedies all their lives, and for the last quarter of a century, they've been researching and writing about them as well.
Lydia and Joan Wilen may not always be able to
explain why the remedies work, but they work. All use ingredients readily available in most kitchens, supermarkets or health-food stores.
Sore Throat
At the first sign of a sore or scratchy throat, mix two teaspoons of apple cider vinegar in six-to-eight ounces of warm water. Take a mouthful, gargle with it and spit it out, then swallow a mouthful.
Repeat the gargle/swallow pattern until there's nothing left in the glass.
Do this every hour until your throat is better - usually feel better within two or three hours.
Colds
The sisters eat chicken soup when they feel a cold coming on. Aside from being a comfort food, it helps prevent a cold from becoming full-blown and/or it shortens the duration of one.
They either prepare the soup from scratch, adding lots of veggies (carrots, onions, parsnip, celery, string beans), or they do the next best thing-buy packaged soup found in the supermarket's frozen food section, then add vegetables.
In either case, they add the most potent and health restoring ingredient,GARLIC
To derive the full healing powers of garlic, they suggest that you add one or two finely minced raw cloves after the warmed soup is in the bowl.
Stop Bleeding
A simple first-aid procedure to stop a minor cut or gash from bleeding is to cover the cut with cayenne pepper from your spice cabinet.
Gently pour on the pepper.
Yes, it will sting.
And yes, the bleeding will stop quickly.
Diarrhea
If you must be away from a restroom, prepare slippery elm tea (they use the inner bark powder available at health food stores).
Pour eight ounces of justboiled water over a heaping teaspoon of the powder. Let it steep for about eight minutes, then strain the liquid into a mug and drink it. It works quickly.
For severe cases, do not strain it, just drink this soothing tea.
Heartburn
They use their mother's remedy. As soon as the burning starts, eat a palmful of almonds, that's about one ounce and the heartburn stops immediately.
Their mom used dry-roasted almonds.
They buy raw almond slivers.
Sty
A sty is an inflamed swelling on the eyelid. This classic folk remedy sounds ridiculous but has worked for them many times.
The minute you feel as though you're getting a sty, take a 14-carat gold ring (wash it first) and rub it several times across your eyelid every 15 minutes or so, until that "sty-ish" feeling disappears.. along with the sty. In their experience, it works right away.
Burned Fingertips
They have a unique way of treating minor first-degree burns, where the skin is painful and red but unbroken.
It's a form of acupressure. Place your thumb on the back side of your earlobe, and the burned fingertips on the front side of the same earlobe.
Press firmly. After a minute, the pain is gone.
Insomnia
Their new suggestion is walnuts.
They're rich in serotonin, the brain chemical that calms anxiety and allows us to turn off the pressure's of the day to get a good night's sleep.
Eat a palmful (one ounce) of raw walnuts before going to bed. It's important to chew each mouthful throughly, until the nut pieces are ground down.
FYI:
Lydia Wilen and Joan Wilen are folk-remedy experts based in New York City. The sisters are co-authors of many books.