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Leviticus11.com

Dianne Miller's Health and Strength Products

2006 Health Tips **

Weekly health tips to improve your life or someone you care for

Week of December 30, 2006:     Calcium to Reduce Fat

Researchers at the University of Tennessee believe they have discovered a link between calcium and fat metabolism. In a study funded by the National Dairy Council, obese mice placed on high-calcium, low-calorie diets "lost roughly a fifth of their body weight and 42 percent of their body fat" in six weeks. The mice that followed a low-calcium, low-calorie diet lost just 11 percent of their total body weight and a meager 8 percent of total body fat.

"For any given level of energy balance--of calorie intake and physical activity--dietary calcium helps determine whether calories go to storage in the form of fat, or get burned," says lead researcher Dr. Michael Zemel, who reported on his team's findings at the Experimental Biology 2000 conference in April. He also notes that mice that consumed calcium from low-fat dairy sources rather than supplements lost even more--25 percent of their body weight and 60 percent of their body fat.

While calcium may not be the magic bullet for weight loss, Zemel believes it can "markedly inhibit the machinery for making fat and really rev up the machinery for breaking down fat."

When considering dairy products for your source of calcium, keep in mind that organic products are free from antibiotics, synthetic hormones, and pesticides. Read about Real Milk

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Week of December 23, 2006:     Ginger Tea

Ginger tea is usually used to help digestion and relieve nausea but it can be used to boost the immune system and ward off colds, sore throat and the flu. Ginger tea bags are available in health food stores but if you want to make it from scratch it's easy to make. Just heat 4 cups of water in a sauce pan. While it is heating peel a two-inch piece of fresh ginger root and cut it into thin slices. Once the water boils, add the ginger, cover it with a tight-fitting lid, reduce the heat, and let it simmer for 15 to 20 minutes. After it has simmered strain it and it is ready to drink. You may add honey and lemon to suit your taste but know that ingesting sugar depresses the immune system. Artificial sweeteners are not recommended.

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Week of December 16, 2006:     Beautify Your Hands and Feet

The hands and feet are probably the most abused parts of our bodies. They are generall the first to show signs of wear and tear. If you want something to improve the texture and appearance of your hands and feet, virgin coconut oil (VCO) is the answer.

From: Virgin Coconut Oil by Dr. Bruce Fife, p. 61.

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Week of December 9, 2006:     Soy

Despite many alleged benefits of soy, the downside has been ignored--soy contains many anti-nutrients.

Anti-nutrients. Raw soybeans are anti-coagulants and have anti-enzyme agents. Their anti-coagulant activity is not reversed by vitamin K--the blood-clotting vitamin. Soy's anti-coagulant properties are attributed to its anti-tryspin activity. Tryspin is a special enzyme that is needed to digest protein. It allows vitamin [B.sub.12] to be assimilated. Soybeans also have anti-proteolytic activity that increases the requirement for vitamin [B.sub.12]. At the same time, soy's anti-tryspin activity may actually create a vitamin [B.sub.12] deficiency.

Raw soybeans contain other anti-nutrients. Phytic acid, from phytates, present in soybean, binds up and prevents the absorption of minerals (especially zinc, calcium, and magnesium). Phytic acid is present in grains as well. As a result, vegetarians who depend on large amounts of soybeans and soybean products, as well as grains in their diets, are at even higher risk for deficiencies of these minerals. Many studies confirm these findings. Phytates are present in plant foods, but do not exist in animal foods.

Another group of anti-nutrients in raw soybeans are hemaglutinins. These substances have the ability to agglutinate (clump together) the red blood cells in humans and in other animal species, and suppress growth significantly. These anti-nutrients are known also as "phytoagglutinins" or "lectins."

Although the level of many of these anti-nutrients present in raw soybeans can be reduced somewhat by proper heat treatment or by sprouting of the beans, the substances will still be present, at lower levels. The only satisfactory method known to deactivate these anti-nutrients is by means of traditional fermentation. This process involves a slow chemical change, triggered by bacteria, molds, and yeast. Fermentation deactivates the anti-nutrients present in raw soybeans, such as the enzyme inhibitors, trypsin inhibitor, phytic acid, hemagglutinins, and vitamin antagonists. Fermentation makes the nutrients in soybeans much more available and digestible.

Soybeans, even processed ones, have anti-thyroid properties. This characteristic was noted briefly in the accompanying article, but consumers deserve to know more. The estrogenic isoflavones in soy--genistein and daidzein--are much touted for their alleged health benefits. What is unpublicized is that they happen to be anti-thyroid agents. Individuals who habitually consume soybean products (the recommendation currently in vogue) may encounter long-range thyroid disturbances. Animal studies relate the isoflavones in soy to thyroid disorders, including goiter. Other studies have related soy consumption negatively not only to hypothyroidism, but also to low energy levels, poor mineral absorption, and infertility.

Several Downsides. How beneficial are soy products being offered to Americans? The anti-nutrients in modern soy products, including soy flour, can inhibit animal growth. In humans, they can cause intestinal problems, reduce protein digestion, and lead to chronic deficiencies in the uptake of amino acids.

The soy health claim now permitted is based on 25 grams of soy protein daily, alleged to reduce the risk of heart disease. Such a daily overload of soy inevitably increases the risk for soy allergenicity. The FDA determined that diets with four daily servings of soy can reduce levels of low-density lipoproteins (LDLs). Four daily servings of soy protein not only promote the risk of more allergenic reactions, but replace high-quality protein foods that have no anti-nutrients with low-quality protein foods that have many anti-nutrients. In addition, the recommendation narrows the food base and negates the sound principle of choosing from as wide a variety of foods as possible.

Recently, the FDA approved the health claim for soy protein, in response to a petition by a leading soy producer. In view of the overall evidence, is the health claim justified? Previous health claims have been approved in response to commercial interests, and similarly based on highly selective evidence. One critic observed that "no other dietary staple has so many anti-nutrient drawbacks as soy. Conversely, no other food has so many public relation firms and lobbyists working for it."

Excerpts from Consumers' Research Magazine, "What You Also Need To Know About Soy" by Beatrice Trum Hunter (June 1, 2000).

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Week of December 9, 2006:     Oxygen & the Digestive System

If you want to maximize metabolism (metabolism is the speed at which your body burns off calories.), breathing is one of the most effective tools becasue the greater your capacity to take in oxygen, the higher your metabolic "burning power" will be.

Breathe in more oxygen and you burn food more fully.

It's really that simple. The digestive system is hungry for oxygen. Certain parts of the stomach lining consume more oxygen that any other tissue in the body. The intestinal villi, our site of primary nutrient absorption, are charged with the job of extracting large quantities of oxygen from the blood during the breakdown of a meal. When the blood lacks oxygen for the villi to pick up, absorption decreases.

The more we eat, the more the body naturally wants us to breathe. After a meal, the parasympathetic nervous system initiates synchronous changes in breathing, blood circulation, and oxygen uptake. In other words, the brain automatically increase air intake to accommodate the need for more oxygen. Breathing more if you eat a lot is the same as exercising more if you eat a lot. If you interfere with the body's natural switch to deeper breathing because of anxiety or overstimulation, you limit your ability to burn calories. The simple rule here is this: If you eat more, breathe more.

To further examine the relationship between oxygen and weight loss, have you ever had the experience of going on a low-calorie diet and not losing any weight, or dieting and losing weight the first week but leveling off despite continuing your low-calorie fare? Many people are perplexed by this mysterious phenomenon, but the reason is quite simple. Your metabolism changed. The body learned to tolertate the meager portions of food you served it by lowering oxygen uptake--decreased oxygen means decreased metabolism. In many cases, weight loss diets actually teach the body to need less oxygen. So by going on a low-calorie diet you may think you're doing what's right for shedding pounds, but you're actually working against yourself.

From: Week 1 of   The Slow Down Diet--Eating for Pleasure, Energy, & Weight Loss

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Week of December 2, 2006:     Boost the Immune System

Now is the time to boost your immune system with cold, dry weather in most of the US. Some foods that will increase the number of white blood cells are: garlic, shitake mushrooms, dark meat turkey, and yogurt (with live active cultures). The white cell count won't be increased with fruits and vegetables but those foods will make the white cells stronger. Those that do the most good are deep orange and green--melons, oranges, carrots, and spinach. Too much fat will lower the strength of the immune system with the exception of fish oil which can boost it (remember cod liver oil given to children in the "old days"?).

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Week of November 25, 2006:     A Healthy Heart=A Healthy Brain

It is becoming evident that the risk factors leading to heart disease (high blood pressure, high cholesterol and diabetes) also increase the risk of Alzheimer's disease. To maintain a healthy heart (and a healthy brain) you can make small lifestyle changes--regular exercise (yoga), lowering stress levels (yoga), not smoking, and staying social (yoga classes and dance classes).

Another big factor is the diet you maintain daily. Help keep your heart healthy by avoiding foods containing hydrogenated fats (trans fats). Include foods with omega-3 fatty acids (salmon, sardines, walnuts and freshly ground flaxseed) and other fats in smaller amounts (extra-virgin olive oil, coconut oil). Eat plenty of fruits, vegetables, whole grains, and legumes and add garlic on a regular basis to your diet. Garlic lowers blood pressure and cholesterol, and has blood-thinning properties. Tea and quality dark chocolate will provide antioxidant compounds (polyphenols) that have additional heart-protective effects.

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Week of November 18, 2006:     Vitamin A

Vitamin A is essential for healthly eyes, bones, skin, and immune system. Other benefits from the antioxidants that vitamin A supplies are growth and healing. Here are some things to remember about vitamin A:

Fruits and vegetables with orange and yellow coloring, and green leafy vegetables contain beta-carotene, a precursor of vitamin A


The body does a poor job of converting beta-carotene into vitamin A


The best dietary sources of vitamin A are animal products, such as eggs and liver


Cod liver oil is an excellent natural source of vitamin A


The problems with vitamin A toxicity are associated with supplements of synthetic vitamin A taken in high doses

Studies show that smokers with a high intake of beta-carotene are at greater risk of developing lung cancer but for just about everyone else, it's almost impossible to overdo vitamin A consumption, according to Allan Spreen, M.D. Dr. Spreen suggests that 10,000 IU of beta-carotene vitamin A per day is adequate for most people. Talk with your doctor or a dependable nutritionist to determine a vitamin A dosage that's right for you.

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Week of November 11, 2006:     The Shoulders

One of the more common areas for joint problems is the shoulder. As people become older and less active, they often don’t do the motions that require raising their hands and arms above their head. Because of this lack of movement, the shoulders don’t get the opportunity to receive needed nutrients, and release waste, like they should when there is frequent movement.

Each morning do some neck and shoulder exercises:

Turn your head from left to right, side to side (ear to shoulder), chin up, chin down.

Move the shoulders by pushing them as far back as possible, then as far forward, and then rotating them in circles.

Stretch your arms up above your head—as far as possible without discomfort.

These exercises can help to keep your shoulder joints flexible and healthy.

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Week of November 4, 2006:     Hot Packs for Healing

Moist heat can be used to help relax tight muscles and temporarily relieve pain. It can also help decrease joint stiffness so it is easier for you to exercise and carry out daily activities. To use heat therapeutically, select the correct size pad for the area you want to soothe. While using a hot pack, rest in a comfortable and relaxed position. Place the hot pack directly on the body area you wish to treat and make sure the hot pack is in close to the body. Continue the treatment for 15-30 minutes. You can sit comfortably in a chair, put the hot pack on the area you want to soothe, and lean back and relax. You can also go to bed at night with a hot pack. The hot pack is good for both an injury and chronic pain.

For centuries, it has been known that heat can relieve pain. There are many ways to do so--soaking in hot tubs, applying electric heating pads, hot water bottles, hot packs, etc. Heat helps us feel better but what exactly does heat do?

Heat improves circulation

Heat improves cell function (metabolism)

Heat decreases stiffness in tendons and ligaments

Heat relaxes the muscles and decreases muscle spasm

Heat lessens pain

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Week of October 28, 2006:     Sleeping Does a Body Good

The body and mind work just as much while sleeping as when a person is awake. While you sleep the body is working to correct chemical imbalances, to assure proper blood sugar levels while you are awake the next day, and to maintain your memory. Prior to the invention of the light bulb, people usually went to sleep at sunset and awoke at sunrise, which assured that they got enough sleep to stay healthy in mind and body. Today the hours to work have been expanded to any time during a 24-hour period. As a result, more people are deprived of the necessary sleep for the body to finish the "repairs" to maintain good health. Now scientists are realizing that sleep deprivation creates both a mental deficiency and a physical one.

Deep breathing as described in last week's health tip (only done lying in bed with the spine straight and the neck supported) may help you relax enough to get to sleep. For some people that is not enough. A natural sleep aid can be used to induce drowsiness and sleep. It is an aromatherapy body patch with an herbal combination (lavender, chamomile and jasmine) called  Sleep Aid.

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Week of October 21, 2006:     Breathe Deeply, Lower Blood Pressure

Sitting with both feet flat on the floor and your spine straight, deeply inhale through the nostrils, filling your lungs to two-thirds capacity. Hold your breath for several seconds, then exhale fully through the nostrils. Repeat this 10 times.

"By holding in the breath for several seconds the carotid bodies, tiny clumps of nerve tissue containing specialized chemical receptors and located along the carotid arteries, are fooled into thinking that blood pressure is rising. The carotid bodies will then signal a message for blood vessels to dilate, which causes an overall drop in blood pressure and hence a diminishment of the stress response.

"By breathing in to only two-thirds of your lung capacity, you ensure that blood pressure won't go up from the sheer exertion of forcing the lungs to maximum expansion. By breathing out more fully than you breathe in, you help move stale air out from the lungs. Slow, deep breathing has also been shown to increase endorphin release in the body, producing a sense of relaxation and well-being."

Doing this before you eat can also help to prevent digestive problems--irritable bowel syndrome, heartburn, constipation, chronic gastric upset, etc.

From: Week 1 of   The Slow Down Diet--Eating for Pleasure, Energy, & Weight Loss

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Week of October 14, 2006:     Dry Skin in Winter

Dry itchy skin may start to bother you with the heat running in most homes now. You need to moisturize the skin for relief during the "dry" months of winter. Here are some winter skin-care tips:

• Use a humidifier to keep the humidity in your house higher during the the months the heat is running.

• Use lip balm to prevent chapped lips.

• Apply moisturizers within three minutes of finishing a bath or shower.

• After washing hands, immediately apply hand cream to seal in moisture.

• Use ointments with zinc and vitamins A and E on problem areas to heal dry skin.

• Use gloves if doing any dishwashing or cleaning with soap and water.

Burt's Bees has many good natural products for skin care.

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Week of October 7, 2006:     Green Tea

With colder weather upon us, drinking a cup of steaming green tea is a healthy way to warm up your body. Tea has a compound in it--epigallocatechin gallate, or EGCG--that appears to promote normal blood sugar levels. EGCG is an antioxidant that helps to protect your cells from free-radical damage.

A U.S. Dept of Agriculture study found that green tea helped support normal insulin activity. Preliminary studies suggest that green tea helps support healthy blood pressure and cholesterol levels, aids healthy digestion, and more.

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Week of September 30, 2006:     Mushrooms

Many cultivated white or "button" mushrooms found on supermarket shelves (portobello and crimini mushrooms are included) contain natural carcinogens (as do other foods--celery, peanuts, peanut products, and salted, pickled, or smoked foods). The natural toxins aren't present in other kinds of mushrooms that offer great health benefits. If you do eat those types of mushrooms, don't eat them raw. If you cook them thoroughly over high heat, it will break down some of the toxins. Here are some of the medicinal mushrooms available:

• Cordyceps mushrooms are used as a tonic and restorative and also known for improving athletic performance and can be used for general weakness or for health maintenance.

• Enoki mushrooms need only brief cooking and are very mild and have significant anticancer and immune-enhancing effects.

• Maitake mushrooms have anticancer, antiviral, and immune-system enhancing effects and may also help control both high blood pressure and blood sugar levels.

• Reishi mushrooms are medicinal and not used as food since they are woody, hard, and bitter. Like maitake and other related mushrooms, reishi mushrooms can improve immune function and inhibit the growth of some malignant tumors and also show significant anti-inflammatory effects, reduces allergic responsiveness, and protects the liver. Dried, ground mushrooms can be used to make tea (bitter).

• Shiitake mushrooms contain eritadenine, which encourages body tissues to absorb cholesterol and lower the amount circulating in the blood and also have antiviral and anticancer effects.

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Week of September 23, 2006:     Olive Oil

Adding a little olive oil to your diet may help your colon. Researchers believe that olive oil may have the ability to help lower your risk of colon cancer. Studies indicate it may be the high concentration of squalene, an element of olive oil, that gives olive oil its cancer-fighting powers. Keep your colon young and beautiful by adding a tablespoon of olive oil to your salad everyday.

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Week of September 16, 2006:     Tomatoes

The richest dietary source of lycopene is tomatoes. The absorbency of lycopene (an antioxidant) is increased when tomatoes are served warm with a source of fat, such as cheese or meat. Studies have shown that lycopene may offer protection against breast cancer, pancreatic cancer, prostate cancer, and heart disease.

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Week of September 9, 2006:     The Wisdom of the Biblical Diet

The wisdom of the Biblical Diet found in Leviticus 11 keeps being supported by scientific research. A study of 37,309 women discovered that those who ate bacon at least twice a week had a 17% higher risk of developing type 2 diabetes than those who ate it less than once a week. The women who had hot dogs at least twice a week increased their risk by 24%. The study did not uncover how or why eating these meats lead to diabetes The researchers think it may be nitrates, nitrites, preservatives and additives that are toxic to pancreatic cells (damage to these cells is a characteristic of type 2 diabetes. The results from the study are at the Diabetes Care Online website.

My comments: The main ingredient of bacon and hot dogs is pork which is forbidden in the Levitical diet. One day people will realize that these dietary laws were given for our good health and not just to provide a hardship for religious followers. People who decide not to eat pork are usually taunted by at least one or two friends and relatives. Those people will never be convinced nor matter what any studies may prove.

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Week of September 2, 2006:     Fats in Your Diet

A large body of research has shown trans fat consumption to be strongly associated with a higher risk of artery damage, heart disease, Alzheimer's disease and some cancers. This is an effect on the human body with which virtually all nutritionists are in agreement.

Beware of products whose packages claim, "zero trans fats." The FDA allows food manufacturers to claim "zero trans fats" if the product contains less than half a gram of trans fats per serving. It's an FDA loophole that benefits food producers and helps promote disease. Look for the word "hydrogenated" and put the products with it back on the shelf.

Are saturated fats as dangerous as trans fats? In a word: No. William Campbell Douglass II, M.D., has this to say on saturated fats:

"Countless studies show that the MORE animal fats people eat, the better their heart health. Need some proof from the real world? The African Masai, North American Eskimos, Japanese, Greeks, Okinawans, and our good friends the French all consume diets that are extremely high (by mainstream American standards) in saturated animal fats. Yet these people enjoy astonishingly low rates of heart disease, hypertension, and coronary events."

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Week of August 26, 2006:     Back Health

Poor posture is a major contributor to back pain. Karl Knopf, PhD, the author of the books


"Weights for 50+:  Building Strength, Staying Healthy and Enjoying an Active Lifestyle"
and
"Stretching for 50+:  A Customized Program for Increasing Flexibility,
Avoiding Injury, and Enjoying an Active Lifestyle"
believes that the first order of business for strengthening and rehabilitating the back are posture exercises, which can be practiced absolutely anywhere.

Stand upright with your weight evenly distributed over the balls of your feet and heels, with legs slightly bent. Then tilt your pelvis slightly forward so your tailbone is slightly tucked under your hips. Make the distance from your belly button to your sternum as far as possible by letting the chest rise and open, countering the "hunched over" effect. Your chin, sternum and belly button should be lined up from the front. From the side it should look like your earlobes are over your shoulders, which are over your hips. Practice that alignment whenever you are standing. When you sit, the alignment should be the same. Make sure you sit on the "sit bones" of the buttocks, not on the tailbone.

The back alone can't hold your body upright, there are 3 basic groups of muscles that help keep the back aligned. They need strengthening to build a strong support system for the back. To strengthen the abs, back and glutes, Dr. Knopf recommends the following exercises:

• Buttocks strengthener: Lie on your back with knees bent and feet flat on the floor. Tighten butt muscles and lift the butt off the floor slowly. Hold for a few seconds, return. Do 10 repetitions.

• Hamstring stretch: Lie on your back, feet straight out. Pull your right knee into the chest and hold it there for a few seconds. Then gently extend the leg toward the ceiling until you feel a stretch in the hamstrings. Hold, return to start and repeat with the other leg. This stretches the hamstrings.

• Mad cat: Get on your hands and knees. Arch your back like a cat. Keep your neck in a relaxed neutral position. Hold for 10 seconds, then release. (Note: Don't do this if you have a ruptured disc.)

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Week of August 19, 2006:     The Truth About Kelp

Mike Brown added some new information he found on kelp to the 3rd Edition (2003) of Rich Tucker's "Biblical Nutrition," p. 43:

One of the unclean items that everyone has missed for thousands of years is plants that grow in water, such as spirulina and seaweed (algae). Even the Jewish rabbis have missed this one. Here's my evidence.

About thirty years ago a chiropractor told my wife to take six kelp tablets a day. She did this for nine months. She started oozing pus from her joints so she quit taking it. At the time I thought the kelp was just causing too many toxins to come out of her body at once. I had seen people losing weight too rapidly wind up with toxicity from the toxins stored in their fat cells being dumped into the bloodstream. I figured this was the same thing.

In November of 2002 my wife met a woman who had gotten fluoride poisoning from spirulina. The woman had taken it for years in the late sixties and early seventies when it was the latest and greatest fad of the natural food world. She had become very ill even though she thought she was doing all the right stuff for good health. As soon as the cause of her illness was discovered, she quit taking the spirulina. Once I had that piece of evidence, I backtracked to thirty years ago and reread Leviticus 11. Leviticus 11 prohibits eating anything that moves in the water without scales and fins. It doesn't say "creature." *

Using that as a starting point, let's then consider the function of plants that grow in water. Their function is to collect impurities at the top of the water, just as shellfish and the like do at the bottom.

Consider how water is cleaned: only by organisms designed to collect impurities such as seaweed. Air is cleaned by ozone produced by lightning.

* Please note that only some versions do not use the word "creature"--The Living Bible ("whatever swims in the water"), New American Standard Bible, New International Reader's Version, New International Version, New International Version - UK, New Life Version, New Living Translation, and Today's New International Version.

Note also that "seaweed" is actually algae. An exact classification of whether algae is a plant or an animal has not been made. Algae contains both plant and animal characteristics. Some consider it an animal, and others a plant.

Comments and responses to this health tip

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Week of August 12, 2006:     Cleaning Your Teeth

Teeth cleaned with bar soap are cleaner than teeth that are cleaned with toothpaste. The chemicals in toothpaste can contaminate the teeth and prevent good enamelization. Plain bar soap is excellent, free of impurities, cheap, and superior as a tooth brushing agent. Wet your toothbrush and then rub it on the bar of soap. It is an excellent detergent, mixing insoluble oils on the tongue, inner cheek, and teeth. Be sure to rinse well with water. Liquid soaps should not be used. If you are unable to brush after a meal, rinsing your teeth well with plain water would be better than doing nothing to clean the mouth of food particles. -- Information from "Good Teeth: Birth to Death." See also Perfect Prescription Tooth Soap For Your Teeth

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Week of August 5, 2006:     Natural Treatment for Depression

When you are depressed, instead of telling the doctor and expecting a "pill" to make you better, try vigorous exercise. Research on depression has found it to be the most consistent and successful way to alleviate depression. It's the time to breath deeply and feel winded from exercise. Practice breathing with meals. Nourish yourself with quality foods. This advice is from "The Slow Down Diet--Eating for Pleasure, Energy, & Weight Loss."

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Week of July 29, 2006:     Homemade Gatorade

A recipe was concocted by the late bodybuilder Steve Reeves for replacing electrolytes and fluids during workouts. To make this natural exercise drink, mix a pint (16 ounces) of water with 1 tablespoon of honey and the juice of 2 lemons. The more you work out, the more you will sweat and the more you need to drink liquids.

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Week of July 22, 2006:     Brain Food

An ounce of prevention is worth much more than a pound of cure. A healthy dose of preventive medicine is as near as your local farmers' market. Fresh fruits and vegetables are proven winners in the fight to stave off dementia, and some research even suggests that these powerful plant foods may turn back the cognitive clock.

• Broccoli, cauliflower, and other cruciferous vegetables are great for memory.
  
• Spinach and other leafy greens are among the richest sources of folate (a B vitamin) which appears to play a major role in preventing stroke, which accounts for 25 percent of dementia cases. Folate may also reduce the risk of Alzheimer's disease by helping the body break down homocysteine, an amino acid that is toxic to nerve cells.
  
• For antioxidants blueberries beat out about 50 other fresh fruits and vegetables. They also combat inflammation. That combination is powerful in the fight against Alzheimer's disease.
  
• Nuts are high in fat, but it's the right kind of fat—cholesterol-lowering, artery-protecting, inflammation-fighting fat. Other smart choices for a healthy brain include monounsaturated oils like olive and canola, and fatty fish such as salmon, mackerel, and tuna.
  
• Fruit and vegetable juice are protective. A study found that older adults who drank at least three glasses of juice a week had a 75 percent lower risk of Alzheimer's disease compared to those who drank juice less than once a week.
  

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Week of July 15, 2006:     Fresh, Whole Food

You cannot make up for an unhealthy lifestyle by buying foods that have "healthy," "low-fat," or "low-carb" on the label. Packaged prepared foods have gone through significant processing so they will have a long shelf life and a good appearance. It's healthier to stick with real food--food that is fresh and whole. It doesn't take long to make a fresh salad, to steam fresh veggies, or to cut fresh fruit. Making baked chicken, broiled fish, and a roast in the crock pot is easy if you just plan ahead. You can't take a shortcut to good health.

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Week of July 8, 2006:     Natural Indigestion Relief

Celery can be used to relieve indigestion. Raw celery has the right amount of "something" that instantly seems to neutralize and calm down an upset stomach. It is called a natural antacid. (Cats and dogs eat grass when their tummy tells them to do so. Too bad we don't have that natural instinct anymore.)

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Week of July 1, 2006:     Homocysteine

Since there isn't a drug that will lower homocysteine, so you don't hear the word repeated 50 times a day in a barrage of TV commercials. Homocysteine must be kept low to help prevent plaque buildup on blood vessel walls. A new study reveals that adequate intake of two nutrients can help considerably--choline and betaine.

Choline is a B vitamin that the body uses to make a neurotransmitter that facilitates memory storage and muscle control. Choline deficiency has been associated with insomnia, fatigue, poor kidney function and memory loss. Extreme cases of deficiency may prompt anemia, high blood pressure, cardiovascular disease and kidney failure.

In a study published in the American Journal of Clinical Nutrition, a Harvard team examined food frequency questionnaires submitted by more than 1,900 subjects (average age was 54) who participated in the Framingham Offspring Study. Using the new food composition databases from Harvard, the Department of Agriculture and the Journal of Nutrition, researchers were able to assess the total intake of choline and betaine (choline is oxidized to betaine). Blood samples provided total homocysteine measurements for each subject.

Researchers found that subjects with the highest intake of choline had nearly 10 percent lower total homocysteine compared to subjects with the lowest choline intake. When highest and lowest betaine levels were included in the analysis, homocysteine levels dropped even lower in the highest intake group. This homocysteine reduction might have been more dramatic if the subjects had actually been getting the recommended daily intake for choline, which is 550 mg per day for men and 425 mg per day for women. The highest choline intake recorded in the study was 401 mg per day, and the average for all subjects was just over 310 mg per day.

The best sources of choline are meat, eggs and milk. Betaine is found mostly in spinach, broccoli and beets.

Links:

FamilyDoctor.Org

Homocysteine.net

Information on heart disease and related cardiovascular conditions

Homocysteine from Wikipedia, the free encyclopedia

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Week of June 24, 2006:     Flexibility in the Feet

Yoga poses increase muscle tone and stretch foot muscles and connective tissue. Creating and maintaining muscle tone in the feet will improve overall foot health. Bringing flexibility and strength to the feet, toes and ankles can lead to overall better health and alignment for the body. By creating proper foot alignment, the rest of the body is able come into alignment. Our body reflects everything we do with our feet, therefore if our feet are in proper alignment our bodies come into proper alignment.

Any pose that strengthens the lower leg muscles and feet will help improve foot problems as well as increase circulation, reduce leg cramping, help reduce swollen ankles, and create stability in the body. Listed below are a number of specific yoga poses that benefit the feet: Viparita Karani-Legs up the wall, Adho Mukha Svanasana-Downward Facing Dog, Virasana-Hero Pose, Baddha Konasana-Cobbler Pose, and Squat pose (knees up, heels on floor).

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Week of June 17, 2006:     Iron in the Body

Iron intake could have a profound effect on your brain and your hair. When Cleveland Clinic researchers reviewed four decades of research and case studies that examined the association between hair loss and iron deficiency, they found a strong link between low levels of the iron and some of the most common types of hair loss. Although not a health issue, hair loss is important for many men and women. By some estimates, more than two billion people suffer from iron deficiency. Many of them are not even aware of it. Even worse, according to a Pennsylvania State University study, even mild iron deficiency may be enough to impair cognitive function.

The Penn State researchers recruited 113 women aged 18 to 35 who took a round of cognitive ability tests at the outset of the study. Blood samples separated the women into three categories: 30 were iron sufficient, 53 were iron deficient, and 30 were iron deficient anemic. In the initial tests, women who were iron deficient (but not anemic) scored significantly worse than women who were iron sufficient. Women with anemia also scored worse and took longer to complete the tests--the worse the anemia, the longer they took. In the four months following the first tests, the women were randomly selected to receive either a 60 mg iron supplement daily, or a placebo. At the end of this period, the subjects took another round of tests. On average, the women who took the supplements (regardless of their previous iron status) scored just as well on the tests, and just as quickly, as the women who were iron sufficient at the outset of the study. Writing in the journal Cell, the authors of the study concluded that "iron status is related to information processing in adult women."

The problem with the Penn State research is also the key to its success: iron supplements. These supplements may have done wonders in the short run, but as an ongoing therapy, iron supplementation has several pitfalls. Inorganic iron in high doses is too reactive in the body when it is not insulated from the system by being encased within the heme structure of hemoglobin. Free radical formation from free iron is just too much of a threat. Dietary sources of heme iron come exclusively from red meat, fish, and poultry, with beef liver and chicken liver having the highest amounts of iron. An additional intake of vitamin C can also help the body absorb iron.

The two primary causes of anemia are iron-poor blood (often triggered by menstruation or internal bleeding), and a deficiency in two critical vitamins: folic acid and vitamin B-12. Getting good amounts of these nutrients is especially important for seniors because the ability to absorb vitamins from food diminishes and the tendency to develop anemia increases. Many mainstream doctors see so many elderly patients who have anemia that the condition is widely regarded as a normal part of aging so when anemia is diagnosed it often goes untreated. This is a critical mistake because in recent years, research has shown that anemia dramatically increases the risk of early mortality for those with chronic health problems such as heart disease and cancer.

Anemia is easily diagnosed with a typical blood test, so ask your doctor to check your next blood test for a reading of your red cell blood count--especially if you tire easily. A natural source of food to protect against anemia is Argentine beef liver powder.

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Week of June 10, 2006:     Butter

Butter has been demonized by the processed foods industry (one of the largest industries in the nation) and the mainstream media. There are a few facts about butter that you won't hear on the nightly news.

If you are using raw or cultured butter made from grass fed cows, you don't need to feel guilty about it. It is not only delicious, but a truly healthy fat providing vitamins A and D, as well as a small amont of omega 6 and omega 3 EFA's (in the correct proportions).

Butter also provides conjugated linolenic acid (CLA) which assists the body in maintaining lean muscle, lecithin, butyric acid (which is antifungal and antitumor), lauric acid (immune system supporting) as well as many other essential nutrients.

If you can't bring yourself to eat butter, you can use olive oil (use only virgin oils which are cold-pressed).

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Week of June 3, 2006:     Natural Mosquito Repellant

A 2002 study in the New England Journal of Medicine compared different synthetic chemical and herbal repellents. It showed that Repel Lemon Eucalyptus Repellent provided 120.1 minutes of mosquito protection, more than a repellent with a low concentration of the chemical DEET (Off Skintastic for Kids with 4.75% DEET provided 88.4 minutes of protection) and less than Off Deep Woods with 23.8% DEET, which provided 301.5 minutes of protection.

A study by the US Dept of Agriculture compared 4 synthetic mosquito repellents and eight natural mosquito repellents and found that Repel Lemon Eucalyptus was the most effective repellent, more so than a 7% DEET repellent.

Lemon eucalyptus oil repellents, in addition to the chemicals DEET and picaridin, have been registered with the US EPA (which means that the materials have been reviewed and approved for effectiveness and human safety) and recommended by the Centers for Disease Control and Prevention (CDC) for mosquitoes that may carry the West Nile virus.

A June 2006 Consumer Reports article stated that after conducting their own tests, Repel Lemon Eucalyptus was the best non-DEET mosquito repellent. However, volunteers criticized its odor.

Repel can be found online or is available at REI, Target and Wal-Mart.

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Week of May 27, 2006:     Men: Eat Your Veggies

Research has found that men who eat plenty of soluble fiber have a lower risk of prostate cancer. Although heart-healthy fiber can be found in fresh produce, oatmeal and beans, fiber from vegetables was shown to be the most beneficial for prostate health.

To achieve this replace meat with beans in soup and casserole recipes; make a vegetable-based casserole the main dish at dinner; order a veggie pizza instead of a meat version; and include a fresh, organic vegetable salad with lunch and dinner. All taste good…and they're good for you.

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Week of May 20, 2006:     Food and Wrinkles

Researchers in Australia recently found that what you eat can directly affect your skin. They found that the type of foods people ate influenced the amount of wrinkling and damage to skin exposed to the sun. The test subjects in the study were older and came from different ethnic backgrounds. Fewer wrinkles were found in those who consumed vegetables, olive oil, fish, legumes, eggs, yogurt, nuts olives, cherries, melons, dried fruits, prunes, apples, pears, multi-grained bread, jam, tea, and water.

The foods associated with more wrinkles in this study included sugar, full fat milk, red meat, potatoes, margarine, butter, sodas, pastries and other junk.

The bottom line is you are what you eat. There is not doubt that fruits and vegetables are good for your body and if you needed proof that these and other whole foods are also good for your skin, the study confirmed it.

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Week of May 13, 2006:     Artichokes for Health

The artichoke has a diuretic effect because it stimulates bile and urine. In 1940 a study by a Japanese researcher discovered that the artichoke lowered cholesterol a bit and acted like a diuretic. Swiss researchers have found that after eating an artichoke the cholesterol in their human subjects dropped. Studies done by US and Russian researchers also found a drop in blood cholesterol. They also found the artichoke has anti inflammatory activity in dogs. The French have been successful in using artichoke extract for treating kidney and liver aliments and have taken out a patent on it.

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Week of May 6, 2006:     Extra-Virgin Olive Oil for Salad and Skin

Scientists recently discovered that you may protect yourself against skin cancer by rubbing extra-virgin olive oil on your body after you spend time in the sun. They found that cheaper non-virgin olive oil had less effect. The hairless mice in the study who used the top-of-the-line oil developed smaller, fewer, and less life-threatening tumors when they were put under a strong ultra-violet lamp three times a week for five minutes a session. So use that extra-virgin olive oil in your salad dressing and on your body after sun bathing. Organic brands are the best.

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Week of April 29, 2006:     Boost Your Memory

Here are some tips for improving your memory:

• Drink plenty of water during the day.
  

• Increase consumption of high fiber foods.
  

• Get some 20-30 minutes of sun each day at minimum with as much skin exposed as is safe. Do not use sun blocks. Start with short periods of time and slowly increase to avoid burning.
  

• Get some mild exercise. Start with 10 minutes of walking and build additional minutes each day until you can walk for one hour.
  

• After 15 days or less you will find improvement in your memory. Continue for 60 days (or the rest of your life).

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Week of April 22, 2006:     Healthy Leg Veins

Experts recommend the following self-care treatments for healthier leg veins.

• Do not cross your legs when sitting.
  

• Keep your weight under control (losing excess pounds takes unnecessary pressure off your veins)--check height/weight charts.
  

• Avoid high heels (low-heeled shoes work calf muscles more, which is better for veins).
  

• Don't wear tight clothes around your calves or groin that can restrict circulation.
  

• Take three or four 10-minute breaks daily to elevate your legs above the level of your heart (lie down with your legs resting at a higher level).
  

• Avoiding long periods of sitting or standing (shift from one leg to the other or walk gently back and forth, frequently to encourage blood flow).
  

• Exercise and get your legs moving. Walking is a great way to encourage blood circulation in your legs.
  

• Take warm, not hot, baths, and end by splashing cold water on the legs.

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Week of April 15, 2006:     Water's Effect on the Body

Recent studies have shown that:

• Mild dehydration will slow down metabolism as much as 3%.

• A glass of water can shut down midnight hunger pangs.

• Lack of water is the #1 trigger of daytime fatigue.

• 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

• A 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing.

• Drinking 5 glasses of water daily decreases the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

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Week of April 8, 2006:     Walnuts for Sleep

Walnuts are the richest dietary source of serotonin which works on the brain and promotes feelings of relaxation, well-being, and also works on satiety which keeps you from feeling so hungry. Walnuts will also help lower cholesterol, fight depression and help you to sleep better. Have one serving of walnuts (1 oz) before going to bed to help you sleep.

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Week of April 1, 2006:     Promote Healing with Nutrients

Recovery from injuries can often be helped with the aid of nutritional supplements.

• Vitamin C can aid the healing of fractures
  

• Zinc (eggs and fish), magnesium (brown rice and fish), citicoline, and quercetin (skins of apples and red onions) can aid in the recovery from traumatic brain injuries
  

• Hydrolytic enzymes can bring a more rapid return of function in the injured area

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Week of March 25, 2006:     Too Much of a Good Thing

The journal Lancet (2002;359:1484) reported that even tea can cause health problems if flavored with bergamot essence (Earl Grey tea) and consumed in large quantities. It may induce muscle cramps, involuntary twitches, burning or prickling feelings, and blurred vision.

If the quantity of Earl Grey tea is kept below 32 ounces (approximately 4 cups), the symptoms usually cease. Too much of any one thing is not good. Balance is the key to good health.

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Week of March 18, 2006:     Leucine for Maintaining Muscle Mass

Body builders and other athletes take supplements of leucine (an amino acid) in the belief that it helps maintain muscle mass. An animal study done in France suggests that leucine might slow muscle loss among the elderly stemming from an age-related change in muscle protein synthesis and breakdown. When the French researchers supplemented the diets of elderly rats with leucine, they saw a return of a youthful pattern of protein breakdown. The French team is now conducting a study to determine whether leucine supplementation would work as well for aging humans as it did for elderly rats. Dietary sources of leucine include meat, liver, dairy products, soy, beans, and other foods rich in protein. Previous research has suggested that leucine supplements can help build muscle mass in humans, but the French study may be the first to focus on seniors. The rat study was published in the December 2005 issue of the Journal of Physiology.

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Week of March 11, 2006:     Healthy Bones (they hold you up)

Calcium and vitamin D are important to maintain healthy bones. Calcium is used by the body to build bone mass and to slow bone loss. Vitamin D helps the body absorb calcium. The best sources to get them in your diet are:

• For calcium: dairy foods, dark leafy greens (kale, collards) broccoli, canned salmon, sardines, and dried figs.
  

• For vitamin D: oily fish (salmon, sardines), fortified soy milk, and orange juice. (Don't forget to get some sunshine--10 to 15 minutes of sunshine 3 times weekly is enough to produce the body's requirement of vitamin D.)

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Week of March 4, 2006:  Weightlifting for Women Can Reduce Tummy Fat

A new study found that by just lifting weights twice a week for an hour, women can battle the buildup of tummy fat that often takes hold with aging. The study, funded by the National Institutes of Health, presented at an American Heart Association conference in Phoenix.

In the study, 164 overweight and obese Minnesota women ages 24 to 44 were divided evenly into two groups. One group participated in a two-year weight-training program. Using both free weights and machines, the women in the strength-training group worked out for about an hour and were encouraged to gradually increase the weights they lifted. The other group was simply given a brochure recommending exercise of 30 minutes to an hour most days of the week. Both groups were told not to change their diets in a way that might lead to weight changes.

Women who did the weight-training for two years had only a 7 percent increase in intra-abdominal fat, compared to a 21 percent increase in the group given the brochure. The strength-training group also decreased body fat percentage by almost 4 percent, while the group just given the brochure remained the same.

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Week of February 25, 2006:     Gentle Stretching for Easing Arthritis Pain

Proper stretching provides an easy method to reduce arthritis pain and only takes a few minutes each day. When done correctly, stretching enhances and speeds the healing process by reducing pain and increasing mobility. (If you have rheumatoid arthritis, you should not engage in stretching unless you have discussed it with your doctor.)

The knees are a favorite targets for osteoarthritis and you should spend a little extra time stretching them. Here are some good stretches for the knees.

Sit in your favorite chair, with your knees in front and your feet directly below your knees. Move one foot at a time out in front of you (without lifting your foot off the ground). Slide your foot forward and leave it in that position for about ten seconds. Next, move this foot back into position below your knee.

Repeat this movement about 5-10 times and then do the other foot. This is especially good after you have been sitting for a long period. You can do this several times daily and should only take about 10 minutes each day.

This low-impact exercise is going to help with pain reduction and increase your mobility.

The wrist is one of the most active areas of the human body. Wrists are also a favorite target for osteoarthritis, but can be easily exercised.

Sit at a table and put your forearms out in front of you at rest. Clasp your hands together and intertwine your fingers. Bend both wrists to the left and hold that position for about 5-10 seconds. Repeat this movement about ten times. Next, do the same exercise only bend to the right this time. This exercise provides enormous benefits in terms of reducing pain in the wrist area.

While sitting in the same position with your arms extended in front of you and your hands intertwined, just lift your arms up toward the ceiling and hold that position for 5-10 seconds before lowering them back to the table.

Remaining seated, now remove your arms from the table and place them out into an open space. Slowly move your arms downward toward the floor and hold that position for a few seconds. Then, raise your arms back up into a level position. Repeat that procedure the same number of times you did when stretching upward.

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Week of February 18, 2006:     Eating Habits

The book, French Women Don't Get Fat, highlights an important difference between North American and European eating habits. In North America, there is an abundance of processed snacks, junk food, and low-cal substitutes, encouraging us to look for low-cal and low-carb foods that we can gorge on. There is a lot to be said for finding the real thing and savoring it in moderation. Eating whole food and enjoying it helps satisfy the body's physical needs and curbs the appetite.

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Week of February 11, 2006:     The Benefits of Salt Lamps

The highest levels of harmful positive ions occur in large industrial or heavily populated areas. Exhaust fumes, factory smoke, cigarette smoke, dust and electromagnetic pollution all combine to create a harmful environment which can gradually affect the lungs and ruin health and leave people feeling lethargic and sluggish.

In fresh country air there is approx 4000 negative ions per cubic centimeter, near a waterfall there can be up to 10,000 ions per cubic centimeter, but in major capital cities it can be as low as 100.

By using a salt lamp, you can increase the amount of negative ions in your living environment naturally.

To learn more about how this works, click here.

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Week of February 4, 2006:     Artherosclerosis

Atherosclerosis is a disease in which fatty substances, cholesterol, cellular waste products, calcium, and other substances build up in the inner lining of an artery (plaque). It was commonly referred to as hardening of the arteries a couple decades ago. The buildup does not happen quickly and cannot be dealt with quickly unless complicated and dangerous medical procedures are performed. The effects of the plaque differ depending upon which arteries of the body become narrow and clogged. Plaque buildup in those that supply the heart with oxygen-rich blood may cause chest pain and lead to a heart attack. Plaque buildup in the arteries that supply blood to the brain may result in a stroke.

Atherosclerosis is preventable and the risk factors are well-documented. To take preventive measures some lifestyle changes are necessary in order to lower blood pressure and LDL ("bad") cholesterol levels. In addition, a person may need to quit smoking, lose weight, and increase physical exercise.

There are herbs and supplements that may be helpful in bringing the body's arteries back to normal. Check out:    Herbs and Supplements for atherosclerosis

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Week of January 28, 2006:     L-arginine

L-arginine (a natural component of meat, poultry, fish, nuts, whole-wheat and dairy products) has been shown to facilitate muscle metabolism by reducing body fat while increasing muscle mass.

L-arginine is an amino acid that's been shown to reduce inflammation, repair skin and connective tissue, and regulate the thymus gland and is also a precursor of nitric oxide, an essential compound and neurotransmitter that stimulates secretion of insulin and promotes blood circulation by dilating vessels.

L-arginine may also help people who exercise overcome mental fatigue and physical exhaustion.

Much research has been done on L-arginine and the benefits are many. Add it to your diet by eating foods high L-arginine Some of those foods are: almonds, chicken, herring, mackerel, salmon, turkey, yogurt, walnuts.

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Week of January 21, 2006:     Folk Remedy for Fever

An old folk remedy from Russia for fever is to rub the skin of the body, hands, and feet with table vinegar. Then put a wash cloth with vinegar on the forehead. This will give relief within 10-15 minutes no matter how high fever is.

This remedy is safe for children. For a baby you may want to add some water to prevent skin irritation.

Using this remedy will not cure the reason for the fever, but you don't have to use Tylenol or anything else.

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Week of January 14, 2006:     Eyebright for your Eyes and your Memory

Eyebright used to help vision has been famous since the 14th century. It strengthens the optic nerve, making it less vulnerable to glaucoma. The nerve-boosting ability of eyebright may also help the brain which is made up of nerve cells. Eyebright recently has been used as a memory booster with success. Eyebright can be grown in your backyard or found in the health food store. It is consumed in tea form.

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Week of January 7, 2006:     Yoga for Weight Control

A new study led by researchers at Fred Hutchinson Cancer Research Center has found that regular yoga practice may help prevent middle-age spread in normal-weight people and may promote weight loss in those who are overweight. The researchers found that between the ages of 45 and 55, most people gained about a pound a year, a common pattern as people age and don't adjust their caloric intake to their lower energy needs. "However, men and women who were of normal weight at age 45 and regularly practiced yoga gained about 3 fewer pounds during that 10-year period than those who didn't practice yoga," said Alan R. Kristal, Dr. P.H., the study's lead author. For the study, regular yoga practice was defined as practicing at least 30 minutes once a week for four or more years.

But the researchers noted the greatest effect of regular yoga practice was among people who were overweight. "Men and women who were overweight and practiced yoga lost about 5 pounds, while those who did not practice yoga gained about 14 pounds in that 10-year period," said Kristal, a member of the Hutchinson Center's Public Health Sciences Division and a professor of epidemiology at the University of Washington School of Public Health and Community Medicine.