Stay Healthy Naturally

Help Your Liver Keep You Health

2012-02-24T09:29:00.003-08:00

With the amount of work we ask our livers to do, there are some easy ways to help it do its job, accoring to a recent article.

5 Ways to Boost your Liver

1)Keep your diet high in fruits and vegetables and fiber-rich foods.

2)Eliminate processed foods, artificial food additives, colors, and preservatives from your diet to give your liver a break as it must filter food addivites.

3)Eat plenty of fresh carrots and beets, both of which are powerful liver cleansing and rebuilding foods. In addition, eat plenty of green foods. The chlorophyll, which gives plants their green color, helps cleanse the liver.

4)Try to eat two heaping tablespoons of ground flaxseeds. They bind to hormone receptor sites, preventing excess hormones including synthetic xenoestrogens from plastics and other chemicals, from floating around your bloodstream.

5) Herbs that help strengthen the liver include: milk thistle, dandelion root, globe artichoke, turmeric, slippery elm, greater celandine, balmony, barberry, black root, blue flag, boldo, fringetree bark, vervain, and wahoo.

To read the full list click here.

Omega-3 Can Reduce Chance of Irregular Heartbeat

2012-02-14T12:37:00.000-08:00

A study out of the Harvard School of Public Health concluded that older adults who had the highest blood levels of omega-3 fatty acids, most commonly found in fish, were 30% less likely to later develop an irregular heartbeat than peers with the lowest blood levels of omega-3s.

Researchers are pleased with this result since currently there are not many treatments for the condition."These are meaningful reductions in risk," said Alvaro Alonso, a professor at the University of Minnesota School of Public Health in an article on MSNBC.

The omega-3 fatty acids measured in the new study were eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA) and docosahexaenoic acid (DHA).

They are found in oily fish and some enriched foods, such as eggs, as well as in fish oil supplements.

Other studies on omega-3 include the University of Maryland Medical Center states that research shows that omega-3 fatty may help lower risk of heart disease.

From their site:

Heart disease

The role of omega-3 fatty acids in cardiovascular disease is well established. One of the best ways to help prevent heart disease is to eat a diet low in saturated fat and to eat foods that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids). Clinical evidence suggests that EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid, the 2 omega-3 fatty acids found in fish oil) help reduce risk factors for heart disease, including high cholesterol and high blood pressure. Fish oil has been shown to lower levels of triglycerides (fats in the blood), and to lower the risk of death, heart attack, stroke, and abnormal heart rhythms in people who have already had a heart attack. Fish oil also appears to help prevent and treat atherosclerosis (hardening of the arteries) by slowing the development of plaque and blood clots, which can clog arteries.

Large population studies suggest that getting omega-3 fatty acids in the diet, primarily from fish, helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain. Eating at least 2 servings of fish per week can reduce the risk of stroke by as much as 50%. However, high doses of fish oil and omega-3 fatty acids may increase the risk of bleeding. People who eat more than 3 grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may have higher risk for hemorrhagic stroke, a potentially fatal type of stroke in which an artery in the brain leaks or ruptures.

Foods That Fight Illness

2012-02-10T09:20:00.000-08:00

Just the other day I was having dinner with a friend who teaches pre-school and she asked me which foods she should be eating to boost her immune system as the kids always seem to have some ailments.

Here is Prevention's list of the 9 Top Foods to Fight Illness

1) Yogurt ( source of probiotics)
2) Oats and Barley ( beta-glucan has antioxidant properties)
3) Garlic (allicin fights infection)
4) Fish (omega-3 fats)
5) Chicken Soup (amino acid cysteine)
6) Tea ( Black tea best source of anti-oxidants)
7) Beef ( good Zinc source)
8) Sweet Potatoes ( vitamin A as beta-carotene)
9) Mushrooms (Shiitake, maitake, and reishi)

Our Grandmother's Secret to Health?

2012-01-13T14:43:00.000-08:00

As I was cleaning the kitchen floor today, the old fashioned way-- on my hands and knees, I was thinking about my grandmother. She was very healthy until died at 85. In fact she probably died of old age.

But my thoughts were of how she was always cleaning. She did most of it herself, although my grandfather did help. And it was mostly manual. In fact my Mom and I used to marvel that when I was a child and Passover was held at her house, did all of the work herself.

Even more amazing was that back then we celebrated two nights so she did everything twice.

I think all of this exercise cleaning helped our grandmothers be healthier.

While I can't find any specific research the Mayo Clinic includes housework when it mentions physical activity and then talks about the benefits of exercise.

Maybe there was an emotional aspect as well. Cleaning for company brings a certain satisfaction and even joy.

And joy was what I was feeling today as I thought of my grandmother cleaning on a Friday night just as I'm doing on a Friday night. And don't tell my children, but I hope they too will feel the joy, eventually, of cleaning on a Friday night and remember her.

Foods to Help Lower Cholesterol

2011-10-18T09:47:00.000-07:00

1) Beans and Lentils
Half a cup of cooked dry pinto beans daily for 12 weeks lowered total cholesterol by about 8%, studies have shown. Other research has linked beans with decreased levels of "bad" LDL cholesterol.

2)Plant sterols and stanols
These compounds help block the absorption of cholesterol into the bloodstream. Foods such as orange juice and yogurt drinks are often fortified with sterols and stanols. To see your LDL (bad) cholesterol drop by about 5% to 15%, though, you need to eat at least 2 grams of these substances a day. You can get this amount of sterols and stanols by drinking two 8 ounce glasses of fortified orange juice a day.

3)"Good" Fats and Oils
Monounsaturated fats in particular can help reduce "bad" LDL cholesterol. They can be found in avocados, peanut butter and nuts like hazelnuts, almonds and pecans. Vegetable oils include olive, canola and peanut.

Source: ivillage.com

Ntuts and Soy Lowers Cholesterol

2011-08-23T13:12:00.000-07:00

For those of you trying to use a low-fat diet to lower cholesterol, there is an easier way.

As reported in the Journal of American Medical Association, based on a study done in Canada, people who ate nuts, soy, avocado, olive oil and oats, saw a bigger drop in cholesterol than people on a low-fat diet.

After six months of eating a diet that specifically included foods that lower LDL cholesterol, the randomized trial showed people experienced a 13% drop in low-density lipoprotein (LDL, or "bad" cholesterol).

Other foods included in the trail included avocado, oatmeal, soy, tofu, beans, lentils, almonds, hazelnuts, peanuts, pecans, pistachio nuts and walnuts.

As a bonus, subjects in the trial lost 2.6-3.7 pounds.

Can Food Help You Avoid Allergies?

2011-08-08T12:07:00.000-07:00

Yes. Here are some of the most effective.

Horseradish, Hot mustard, Fennel, Anise,Sage
These act as natural decongestants.
My favorite is horseradish (red). I actually put in on a piece of bread (rye bread of course) and eat at the stage when the allergy symptoms first arise.

Tea- Green, Black or White
The flavonoids reduce inflammation. Tea also increases proteins in the body that fight infection.

Seafood

Cold-water fish (wild salmon, mackerel, trout, herring and sardines)
They contain omega-3 fatty acids which help fight inflammation.

Oysters, shrimp and crab.
Have antibacterial and antiviral effects that provide relief for immune systems.

Nuts
Almonds, hazelnuts and peanuts
Vitmain E in the nuts help minimize inflammation.

Garlic --Antiviral, Antibacterial and Antifungal

2011-07-20T13:14:00.000-07:00

Garlic, one of my all time favorite herbs, can do it all. Its healing powers are always expanding as research continues.

Dr. Weil, a leading holilstic MD points out some of what garlic can do:

*Alters how cholesterol is metabolized in the body, making it less likely to oxidize

*Lowers blood pressure and decreased clot formation, thus reducing the risk of stroke and heart attack

*Combats respiratory infections such as common colds and sore throats

*Reduces fungal or yeast infections

And of course it's a natural antibiotic.

If you are using raw garlic, which is the best way to get the most benefits, just remember to let it sit out for 10 min before you add to food.

Herbs to Enhance Immune System

2011-07-11T12:12:00.000-07:00

The holistic philosophy is that if you keep your system strong it will be able to resist whatever is going around. That's why I feed my family a daily cup of chicken soup from Oct - March. (Note add 6 cloves of garlic to chicken soup to enhance immune system.)

Here are some herbs that are known to enhance your immune system.

American Ginseng- supports adrenal glands. Also aids in digestion.

Amla- may prevent and treat connective tissue damage associated with rheumatoid arthritis and lupus

Astragalus - strengthens lungs and good for people with asthma

Cordyceps- helps regulate bloods pressure and strengthens heart

Eleuthero - increases energy, endurance and stamina, improves alertness and cognitive function

Food That Makes You Feel Happy ( And They are Healthy)

2011-07-01T09:02:00.000-07:00

With everyone already happy due to the holiday, I thought I would suggest a few snacks that will increase it even more.

Bananas

As they contain Vit. C, A and B6 along with fiber, tryptophan, potassium, phosphorous, iron, protein, and healthy carbohydrates, bananas can really boost your mood.

If you want to know why-- it's because the quick boost from the fructose will be sustained by the fiber which prevents a blood sugar spike. The healthy carbs help you absorb the tryptophan while the Vit B6 helps convert the tryptophan into mood-lifting serotonin. (And I just thought they tasted good!)

Walnuts
You can find omega-3s, vitamin B6, tryptophan, protein, and folate in walnuts.

Turns out that higher blood levels of omega-3s have been linked with better mood and lower rates of depression.

Sunflower Seeds
These seeds are a good source of folate and magnesium. (A handful of sunflower seeds delivers half the daily recommended amount for magnesium so just add to that to your salad. My kids even eat these as snacks.)

Magnesium has been shown to create a calm and relaxed state. Studies have shown magnesium supplementation to be beneficial in treating major depression, suicidal tendencies, anxiety, irritability, and insomnia.

To find other happy foods see Care2.com

Supplements for Memory Loss

2011-06-27T13:10:00.000-07:00

Dr. Andrew Weil, is one of the leading experts in the field of holistic health.

His recommendations for supplements that will maintain a healthy cognitive function by providing correct levels of folic acid and other B vitamins include:

Ginkgo biloba - Increases circulation to the brain. Provides memory enhancing effects

DHA - One of the omega-3 fatty acids essential for normal brain development and function.

A vision support formula - Providing antioxidants, zinc, lutein and zeaxanthin.

To read more on this subject by Dr. Weil click here.

Snacks to Boost Your Mood

2011-06-24T05:48:00.000-07:00

Vitamin C
Citrus is a good choice for perking you up. The best sources are foods such as oranges, strawberries, cantaloupe, grapefruit, but also consider taking extra Vitamin C in capsule form. While I take my morning dosage of Vit C , I add extra mid-day when I'm slowing down. My 79-year old Dad swears by Vit C and says if he forgets to take it he can feel the difference. He's in amazing shape and can still beat me at tennis!

Pair a Complex Carb with Protein

Some ideas:

Apply with Peanut Butter

Carrots and Hummus

Blueberries and Cottage cheese

(Source of snacks Woman's Day magazine Special Projects Director Jaimee Zanzinger)

Omega-3

Fish is the best source of this acid that can improve your mood.
Salmon, mackerel, sardines

Sardine also has B12 which elevates mood.

And for those who don't like fish here are some other sources:

Flax Seeds
Dried Ground Cloves
Walnuts
Cauliflower
Cabbage
Brussel Sprouts
Cooked Soybeans
Dried Ground Oregano
Mustard Seeds

Natural Relief for Allergies

2011-06-01T13:01:00.000-07:00

With allergy season in full bloom hereare some natural ways to live in peace with nature.

Green Tea

Green tea, which is full of a powerful antioxidant phytonutrient called epigallocatechin gallate (EGCG), blocks histamine and immunoglobulin E (IgE). Both of these naturally-produced chemicals are linked with uncomfortable allergy-symptoms. Because EGCG blocks their production, allergy symptoms are reduced. Drink two to three cups of green tea daily for the best results.

Quercetin

Sources of this antioxidant, anti-inflammatory, and anti-histamine phytonutrient include:
apples
onions
berries
cabbage,
caauliflower
nuts
black, green or white tea

Pineapple Enzymee

Bromelain, which can be extracted from pineapple is anti-inflmmatory. It can help with sinusitis, bronchitis, pneumonia, and other respiratory disorders.

Source of information above is the Healthy and Living Section on Card2.com http://www.care2.com/greenliving/7-ways-to-beat-allergies-naturally.html

Supplemental Use Goes Mainstream

2011-05-06T12:29:00.000-07:00

Even I was surprised by this statistic from the Centers for Disease Control and Prevention. Half of the U.S. population is using supplements. The supplements include vitamins, herbs and minerals.

An article on CNN reports that use of calcium, vitamin D and folic acid has risen in the past few years with 61% of women over the age of 60 take calcium, compared with only 28% in 1988-1994. Also, 56% of women in that age group take vitamin D supplements, compared with only 30% in 1988-1994.

The article quotes Dr. Orly Avitzur, medical adviser for Consumer Reports as saying that while supplements are important it is not a substitute for eating well. "It's a Band-Aid approach to think you can eat poorly and just take a vitamin and you'll be equal to another person who eats well and exercises and takes care of their health and gets regular checkups. There's no substitute for a healthy lifestyle."

And my holistic MD, David Brownstein would whole-heartedly agree with that.

An Apple a Day for Heart Health

2011-04-29T10:05:00.000-07:00

Turns out it is true that an apple a day will keep the doctor away.

In this case it's how the apple can lower cholesterol that's important. Women who ate 2.7 ounces of dried apples or dried plums (prunes) prunes every day for a year reduced their total cholesterol by 14%. LDL ("bad") cholesterol dropped by 23% and HDL ("good") cholesterol increased by 4%. (Source: Dr. Andrew Weil)

The study at Florida State also showed a drop in levels of C-reactive protein, a substance in blood that is a marker for inflammation. High levels of CRP are associated with an increased risk of heart disease.

And the levels of lipid hydroperoxide, another substance that may indicate heart disease risk decreased as well.

Dr. Weil says that other studies have shown that people who consume 10 grams of fiber per day can lower the risk of developing heart disease by 14% and the risk of dying from heart disease by 27%. A single apple has 5 grams.

He also points out that research has shown that eating apples may reduce the risk of cancers of the colon, liver, prostate and lung (due to the flavonoids they contain). They may also reduce chronic cough and other respiratory symptoms. People who eat the most apples (and pears) have the lowest risk of asthma. And this daily apple may reduce the risk of chronic obstructive pulmonary disease in smokers.

Just make sure they are organically grown.

Eat and Lose Weight

2011-04-19T16:14:00.000-07:00

Here are 10 foods that can help you lose weight and provide a variety of health benefits.

Artichokes
A half a cup of artichoke hearts has 45 calories and seven grams of satiating fiber.

Sugar Snap Peas
Rich in fiber, folate,
Source of vitamin K, a bone and blood-building nutrient

Strawberries
One cup contains 49 calories and three grams of hunger-fighting fiber.

Asparagus
High in immune-boosting vitamins A and C
Contains potent phytochemicals

Cilantro
Substituting herbs and spices for fatty flavors saves pounds (10 per year in Virginia State University study).

Cucumber
Water-rich vegetables helped people reduce their overall calorie consumption by 12%

Pineapple
Contains bromelain, an enzyme that's been shown to reduce the inflammation and aid in digestion

Avocado
At 120 calories these 11 grams of fat are the heart-healthy kind of fat

Banana
Rich in potassium, a nutrient which helps regulate blood sugar
Has energy-boosting B vitamins

Nectarines
Skin contains satiating soluble fiber
Also source of lycopene and lutein, two powerful, natural compounds that have been shown to slash risk of heart disease

Source: ivillage health

Reiki for Health

2011-04-13T13:01:00.000-07:00

For those of you who haven't heard of Reiki it is a Japanese technique for stress reduction and relaxation that also promotes healing. It is administered by "laying on hands" and is based on the idea that an unseen "life force energy" flows through us and is what causes us to be alive. (Source: The International Center for Reiki Training)

I heard about it years ago when my Mom suggested that we take a course in it. The course, given by nuns, was an intense weekend training. Unsure of how well it would work, I tried it out on family and friends. It worked. I used it for friends who had headaches, neck aches, and even one friend who had had eye surgery. All reported feeling better after a treatment.

Currently there are studies underway to scientifically demonstrate the benefits.

Basically you take the energy that is around us and channel it through your hands and transmit to someone else. You lay your hands on various parts of the person for about 5 min. each. A person is lying down, clothed, on a massage table and music is played to help both the practitioner and person being treated become more meditative.

Here is a video that shows how a session would work http://www.youtube.com/watch?v=Xw9EleHuXsI

It's a great non-invasive natural way to treat a variety of ailments.

Healthy Heart Foods

2011-03-16T09:58:00.000-07:00

Health.com recently came out with a list of the 10 foods that are good for your heart.

1) Oatmeal
Contains omega-3 fatty acids, folate, and potassium which can help lower levels of LDL (or bad) cholesterol

2)Salmon

While this fish also has omega-3, it contains the carotenoid astaxanthin, which is a very powerful antioxidant. 2-3 servings per week can reduce chances of a heart attack up to 33%

3)Avocado
Contains monounsaturated fat, which lowers LDL levels while raising the amount of HDL cholesterol

4) Olive Oil
Good source of monounsaturated fats

5)Nuts
Fatty acids and, along with almonds and macadamia nuts, are loaded with mono- and polyunsaturated fat. Nuts are also a source of fiber.

6)Berries

Full of anti-inflammatories Best choices are blackberries and blueberries

7)Legumes

Containing omega-3, calcium and soluble fiber, lentils, chickpeas, and black and kidney beans are good choices.

8)Spinach
Contains lutein, folate, potassium, and fiber

9)Flaxseed
Contains both omega-3 and omega-6 fatty acids

10) Soy
Low in saturated fat (must be taken in moderation)

Eating Healthy in the Mediterranean

2011-03-09T12:12:00.000-08:00

While most of us are aware that the Mediterranean diet is healthier than the typical American diet, a news study out in the Journal of the American College of Cardiology s reports that the diet can have positive effects on the individual risk factors: low HDL ("good") cholesterol, high triglycerides, high blood pressure and a high blood sugar rate.

As report in an article on CNN researchers looked at over half a million people from 50 previous studies on the Mediterranean diet.

They found the beneficial effects from diets rich in fruits and vegetables, olives and olive oil, low-fat dairy products and whole grain cereals.

Other healthy aspects were a moderate daily intake of alcohol with meals- mostly from red wine; eating fish, poultry or tree nuts (like walnuts or cashews) weekly; and limiting eating red meat to about twice a month.

It's the antioxidant and anti-inflammatory effects this creates health benefits.

Food Combinations to Build Health

2011-03-01T12:56:00.000-08:00

I for one have always heard that if you combine certain foods you can increase the health benefits but for some reason hadn't found those combinations. Well iVillage put together 14 of these in a recent article.

Here are few examples:

Green Tea + Lemon = Heart Health
Green tea has been linked to a reduced risk of heart attacks, thanks to catechins, an antioxidants. But studies show only about 20% of these healthful compounds are available for our bodies to absorb. But when scientists added lemon juice to green tea, the availability of health-enhancing catechins skyrocketed to 80%.

Broccoli + Tomatoes = Cancer
In a recent study, scientists found consuming tomato and broccoli at the same time was more effective at slowing the growth of cancerous prostate tumors than eating either vegetable alone.

Red Bell Peppers + Black Beans = Improved Immunity
The iron in beans exists comes in a form called non-heme iron that’s harder for your body to absorb than the iron found in red meat (heme iron). But, adding a dose of vitamin C-rich produce like red peppers converts the iron into a type that’s easier for the body to use.

Radicchio + Kale = Stronger Skeleton
Kale, which has three times more calcium than spinach should be combined with radicchio as radichhio is a rich source of inulin, which naturally enhances calcium absorption in the intestines.

Results Are In -- Zinc Helps Relieve Colds

2011-02-19T16:50:00.000-08:00

Even though every friend you have has already told you that if you take zinc it will lessen the duration and effects of the cold, it's still nice to see studies that prove it.

In Dr. Sanjay Gupta's blog he reports that when researches went through all of the studies on zinc they concluded that " healthy adults and children who took zinc syrup, lozenges, or tablets within 24 hours of their first cough or sniffle experienced shorter and less severe colds than the participants who took a zinc-free placebo. Taking zinc reduced the odds that a person would still be experiencing symptoms at the seven-day mark by more than half."

Where do you find zinc? There are lozenges and syrups or you can find it foods -- nuts, seeds, meats, fruits and vegetables.

Creating Happiness for Health

2011-02-10T10:05:00.000-08:00

There is a new movement underway called Positive Psychology. It's a new field of research that looks at what givse people fulfillment and meaning in their lives.

I came across this in an article in my hometown paper, The Plain Dealer, by Ellen Jan Kleinerman. She reports on studies that have connected positive emotions to our well-being. One such study, done by Robert Emmons of the Univ. of Calif at Davis, found that acts of gratitude imporove physical health and raise levels of energy.

If you want to test yourself to see how happy you are you can go to Dr. Martin Seligman's site and see how you rate.

Dr. Seligman and Sonja Lyubomirsky ( also of the Univ. of Calif.) suggest some ways to create a more fulfilling life.

--Writing a gratitude journal and name three good things that occurred on a weekly basis.
An adaptation of this is to daily count your blessing. I try and do this first thing when I awake and when I go to bed.

--Thank people who have helped you.
Why not sent an email or text. It doesn't have to be big production.

--Perform random acts of kindness
One of my favorite ways is designate one day a week to compliment everyone I come into contact with that day. There is always something nice to say.

Take Your Cold on a Walk

2011-01-28T12:31:00.000-08:00

Sometimes it's great when what you think works, actually does. A few weeks ago I was beginning to get a cold but I went ahead with my plans to go snow shoeing in the hopes I could sweat out the cold.

Well, exercise does really help fight colds. A new study published in the British Journal of Sports Medicine reports that people who logged at least 20 minutes of moderate aerobic exercise—such as jogging, biking, or swimming—on five or more days per week were sick with cold or flu symptoms for just five days, on average, compared to about 8.5 days among people who exercised one day per week or less.

Furthermore regular exercisers tended to have milder symptoms when they were ill.

Why? An article on health.com quotes David Nieman, a professor of health, leisure, and exercise science at Appalachian State University, in Boone, N.C. as saying that "exercise is thought to boost the circulation of the virus-fighting white blood cells known as natural killer cells. Exercise gets these cells out…to deal with the enemy."

Another reason might be due to the endorphins which are released during exercise that in turn cause a spike in immune cells.

Quick, Get Moving

2011-01-24T15:59:00.000-08:00

Of course we all know that too much sitting, or inactivity, isn't good. But who knew it was this bad?

A new study, which appeared in the January 18 issue of the Journal of the American College of Cardiology, found that people who spent at least four hours per day watching TV, playing video games, or using a computer for fun were more than twice as likely as those who kept their recreational "screen time" under two hours to experience a heart attack, stroke, or other serious cardiovascular problem.

Now here is the scary part -- couch potatoes were also about 50% more likely to die of any cause during the four-year study.

This was reported in an article on health.com that goes into more detail.

So here are exercise ideas you can get started on immediately.

1) Walk your dog. (If you don't have one borrow a neighbor's dog.)
I walk my 3-year-old lab 30 minutes at 6 AM and 45 minutes after dinner. It doesn't seem like exercise but believe me it is. And you can also use this time to focus on the outdoors or just appreciate all of the good things in your life. (You can always walk by yourself or with your iPod.)

2) At lunchtime, walk for 30 min. For those of us lucky enough to work in a city it's easier to find interesting places to walk. If you are in the suburb and near a mall, just walk around there. And I bet there is someone at work who would go with you. That makes it more enjoyable and less like exercise.

3) Yoga, Tai-Chi
Both of these are less strenuous forms of exercise, especially if you are exercising after work. And you don't even have to find a class as there are many good DVDs out there. Peace of mind is the beneficial side effect of this form of exercise.

Foods that Burn Fat

2011-01-07T12:48:00.000-08:00

Given the time of year where every living thing, dogs included, are on diets here are some ways to eat and burn fat at the same time.

--Include protein at every meal and during snacks. One holistic physician I know eats 2 eggs ( yolk and all) for breakfast every morning. (And I admit I feed my dog part my of my morning omelette.)

--Keeping with the breakfast theme, it is also a good idea to include muesli and peaches, for example. These have been show to help burn more fat during a subsequent workout than eating high-glycemic-index meal (like waffles).

--Green tea -- some studies have shown that drinking five cups of 5 ounces each a day helps. While that seems a lot some people use supplements.

--For snacks have almonds, cherries, yogurt, grapefruit, whole grains.

--Spicy foods have also been shown to melt fat.

And because I'm such a fan of vitamins, both Vitamin C and D help. Suggested amounts are 400-500 mg of C and 800 mg of D.

For other tips on foods and ways to burn fat see the article on Health.com

Salt Water Remedies for Colds

2011-01-06T11:31:00.000-08:00

While it sounds too easy to be true it is. Salt water can be a powerful way to relieve cold symptoms. An article on WebMD, explains how to create a salt-water solution that can sprayed in the nasal passage or used in gargling.

For nasal congestion, salt-water rinsing helps break up congestion while also removing virus particles and bacteria from your nose.

Here's how to do make up a batch:

Mix 1/4 teaspoon salt and 1/4 teaspoon baking soda in 8 ounces of warm water. Fill a bulb syringe with this mixture (or use a Neti pot, available at most health foods stores). Lean your head over a basin, and using the bulb syringe, gently squirt the salt water into your nose. Hold one nostril closed by applying light finger pressure while squirting the salt mixture into the other nostril. Let it drain. Repeat two to three times, and then treat the other nostril.

And to relive a sore throat that often preceds a cold, you can use a half teaspoon of salt dissolved in 8 ounces of warm water four times daily.

Why Does Relgious Belief Make You Healthier?

2011-01-04T12:59:00.000-08:00

Well it may not be the part about believing in a higher power that contributes to your health. More than likely it's the habits that the very religious have that makes them healthier.

In the Gallup-Healthways Well-Being Index, only 14% of those that were identified as very religious smoked. That compares to 26% of those who are moderately religious who smokerd and 27.6% who are non-religious who smoked.

Looking at other factors, 68% of the very religious said that were healthy eaters as compared to 60% of the non-religious.

As for exercise 53% of the very religious had exercised for 30 minutes three times per week versus 47% of the non-religious.

The big question is why? What is connection between religion and healthy habits?

For now, we don't know.

Acupunture Might Help Us Manage Pain

2010-12-07T13:08:00.000-08:00

Acupuncture is so widely accepted as a healing process that even the US National Institutes of Health's CAM division states that "acupuncture is among the oldest healing practices in the world."

It has been used to treat back pain, joint pain, neck pain, and headaches.

A new study, reported on Time.com , showed that acupuncture may actually modulate the brain's perception of pain.

The study, led by Dr. Nina Theysohn at the University Hospital in Essen, Germany, and colleagues at University of Duisburg-Essenused, used functional magnetic resonance imaging (fMRI) to track brain activity both before and during acupuncture.

Comparisons of the brain scans before and after acupuncture showed that areas of the brain that were active during the pain stimulus were dampened during acupuncture. This led researchers to conclude that the needles actually do cause a change in the way that the brain perceives and processes pain.

The hope is that this knowledge can help us develop better ways to treat pain.

Brain Building Foods

2010-11-30T07:11:00.000-08:00

Everyone, but you, knows which foods you should be eating to increase intelligence, right? Well here is a list from Dr. Barry Sears so that you too will be in the know.

Avocados

Bananas
Beef, lean
Brewer's yeast
Broccoli
Brown rice
Brussel sprouts

Cantaloupe
Cheese
Chicken
Collard greens

Eggs

Flaxseed oil

Legumes

Milk

Oatmeal
Oranges

Peanut butter
Peas
Potatoes

Romaine lettuce

Salmon
Soybeans
Spinach

Tuna

Turkey

Wheat germ

Yogurt

What Foods to Eat at What Age

2010-10-18T10:10:00.000-07:00

I thought this was so funny. Not only are we all striving to make sure we eat the right foods, but now Health.com comes says that we should eat according to our age.

Although it does make sense as our bodies change, it's just somehow odd to face the reality of assigning ourselves an age. I still think I'm 21.

So here are some excerpts from that list:

20s
The focus here is on building bone mass. Women need 1000 mg of calcium daily.

Food choices:
-1 cup plain nonfat yogurt (452mg)
-1 cup calcium-fortified soy milk (368mg)
-1 orange juice (267mg--347mg)
-1 cup fat-free milk (306mg
-1 ounce cheddar cheese (205mg)

30s
Seems concentrating on your heart is key. Requirement of omega-3 fatty acids 0.5g to 1g a day is necessary.

Food choices:
-3 ounces salmon (1g--2g)
-3 ounces flounder (0.5g)
-3 ounces halibut (0.5g--1 g)
-3 ounces shrimp (0.30g)
-3 ounces canned light tuna (0.20g--0.25g)

40s
Watching blood pressure is essential. (Can't have something to do with the fact that most of us are dealing with teenager children at this age, can it?)

Potassium can lower BP levels and can help lessen bone loss.
Daily requirement is 4,700mg.

Food Sources:
-1 medium sweet potato (694mg)
-1 medium potato (610mg)
-1 medium banana (422mg)
-3 ounces pork tenderloin (382mg)
-1 cup fat-free milk (382mg)
-1/2 cup cooked lentils (365mg)

50s
This is the age we should start trying to fend off disease, according to Health.com. (I would counter that preventative methods of eating right, exercising and reducing stress beginning in your 20s is the best way to fend off disease.)

Vitamin D is the key to healthy cells and has been shown to lower the risk of cancer. Daily requirement is 400IU.

Food Sources:
-3 ounces canned light tuna (154IU
-1 cup D-fortified milk or juice (100IU
-1 egg (25IU)
-Most basic multivitamins contain 400IU -- or take a D supplement of 1,000IU a day

And here is an odd twist to the article, it doesn't have any information about the 60s or 70s. Not sure what they are trying to say.. or maybe they are just gearing the articles to their readers.

Gargling with Saltwater

2010-10-12T12:18:00.000-07:00

I'm sure all of us at one time or another got this advice from grandparents and aunts explaining that gargling with saltwater could help clear up a sore throat.

I remember doing this as a child but somehow in the middle of drinking all of my teas I forgot about this.

A recent article in The New York Times, cited a study reported in The American Journal of Preventative Medicine that a group of people who gargled up to three times a day saw a 40% decrease in upper respiratory tract infections compared with the control group.

Are you convinced? Use a half a teaspoon of salt in a full glass of warm water and gargle the solution for a few seconds before spitting it out.

Nutrients That Stop Food Cravings

2010-09-14T11:20:00.000-07:00

While all of us have food cravings it sometimes means that our body is actually seeking out specific nutrients. Dr. Colleen Huber, a Naturopathic Medical Doctor has put together a list.

Here's a sample. If you crave chocolate, what you really need is magnesium which can be found in nuts, seeds, legumes and fruits.

For sweets in general you need:
Chromium -- found in broccoli, grapes, cheese, dried beans, calves liver, chicken
Carbon -- Fresh fruits
Phosphorus -- Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, grains
Sulfur -- Cranberries, horseradish, cruciferous vegetables, kale, cabbage
Tryptophan -- Cheese, liver, lamb, raisins, sweet potato, spinach

It's Healthy Only if It's Organic

2010-08-30T12:07:00.000-07:00

While we know we should be buying organic fruit and vegetables, we don't always do it. So if you have to pick and choose which to buy organic use this list created by Environmental Working Group.

"You can reduce your exposure to pesticides by up to 80% by buying the organic version of the Dirty Dozen,"said Amy Rosenthal of the group.

Celery

Peaches

Strawberries

Apples

Domestic blueberries

Nectarines

Sweet bell peppers

Spinach, kale and collard greens

Cherries

Potatoes

Imported grapes

Why is Sleeping so Healthy?

2010-08-20T12:18:00.000-07:00

Just the other day I was taking a walk down by the lake at lunchtime with a colleague and she asked me why it was healthy to get a good night's sleep.

Suffice it to say sleep was eluding her.

While I explained it keeps your body in balance and thus creates a stronger immune system that is better able to fight out whatever is going around, it actually helps with more than that.

In a recent article on CNN about healthy habits, Nieca Goldberg, M.D., medical director of the New York University-Langone Women's Heart Program is quoted as saying that, "lack of sleep has also been associated with hypertension, glucose intolerance, and belly fat -- all risk factors for heart disease."

The Washington Post ran an article a few years back pointing out that several reports from the Harvard-run Nurses' Health Study found that insufficient or irregular sleep was linked to a higher risk for colon cancer and breast cancer. The theory is that sleep disruption affects crucial hormones and proteins that play roles in these diseases.

If you seem to have trouble getting to sleep here's a home remedy that has worked for my children. I add essential lavender oil to a cotton ball and then apply it to a stuffed animal. You can apply to a sheet or even place in a saucer by your bed.

My Sister Makes Me Happy and I Have Research to Prove it

2010-08-06T12:00:00.000-07:00

My sister and I have always been close. We admire and respect each other and we "get" each other.

In fact during a concert that we attended this summer we both commented on how lucky we were to have each other and how happy we felt being around the other.

Science is on our side on this one. The BYU's Flourishing Families Project reports that young adolescents who had sisters either younger or older were less likely to experience negative feelings, such as loneliness and guilt.

In an article on MSNBC the study's researcher Laura Padilla-Walker, of Brigham Young University in Utah, explained that "even after you account for parents' influence, siblings do matter in unique ways. They give kids something that parents don't."

Could Our Cleaning Products be Giving Us Breast Cancer?

2010-08-02T12:41:00.000-07:00

Researchers in Cape Cod spoke to 787 women living in the community who were diagnosed with breast cancer between 1988 and 1995 to find out what products they were using to see if there was a link.

They asked questions about product use, beliefs about breast cancer etiology, and established and suspected breast cancer risk factors.

The researchers concluded that cleaning product use contributes to increased breast cancer risk.

They did express issues with studies that are self-reported and pointed out that belief systems affects outcomes, but the researchers concluded that further studies should be conducted.

The American Cleaning Institute is challenging the study's result.

For further information on the study click here.

Daily Dose of Fish Keeps Heart Disease, Diabetes at Bay

2010-07-26T12:29:00.000-07:00

A new study out of Korea has shown that older men (40-69) who consume fish daily have a reduced risk (over a three-year period) of experiencing abdominal obesity, high blood pressure, high blood sugar, low HDL cholesterol and high triglycerides -- all of which lead to metabolic syndrome. Metabolic syndrome is a combination of risk factors for diabetes, heart disease and stroke.

At 57% -- the percentage of the the men studied who had a serving of fish a day and consequently had a lower risk for developing metabolic syndrome -- this is a significant finding.

An article on AOL Health explains that women who participated in the study didn't receive a notable reduction in risk and believe that the women may not have consumed enough omega-3s.

Stand Up, You'll Live Longer

2010-07-23T12:07:00.000-07:00

I'm sure we all feel badly about how much of the day we spend sitting down. I get so restless sitting at my computer at work that my colleagues aren't surprised to find me dancing in the hallway waiting for an elevator.

But a new study by the American Cancer Society, reported on CNN, shows just how serious this is. They tracked activity levels and death rates in more than 123,000 healthy men and women for 13 years.

Women who sat for six hours a day were 40% more likely to die sooner than women who spend less than three hours sitting.

Men who spend more time sitting have a 20% increased risk of death.

Dr. Gupta explains why this happens. "Prolonged time sitting suppresses your immune system, which may increase the risk of cancer and other diseases. And your blood isn’t circulating as it should when you’re sedentary for long periods of time. When blood doesn’t flow through your veins up to your heart, it could lead to dangerous blood clot. It also has metabolic consequences – increasing your resting blood pressure and cholesterol levels."

I think all employees should ask for the desk that double as a stairmaster.

Excessive Weight Can Strike 8 Years Off Lives of Young Men

2010-07-14T11:59:00.000-07:00

While we realize that unhealthy weight can cause a myriad of diseases, I don't think any of us felt that young people could be losing a number of years off their lives.

A new Danish study, as reported by the AP, said that men who are obese by age 20 die eight years earlier on average than their non-obese peers.

Another interesting fact that was presented at the International Congress on Obesity in Stockholm is that obesity usually develops before the age of 20 and that most people are unlikely to develop obesity later in life.

The research, led by Esther Zimmermann of Copenhagen University Hospital, found that the risk of premature death in already obese men increased 10% for every point surpassing the healthy level of 25 body mass index points.

As for women, last year a study published in the medical journal BMJ said obesity could slash women's chances of reaching the age of 80 in good health by nearly 80% The researchers found that for every one-point increase in their body mass index women had a 12% lower chance of surviving to age 70 in good health.

A British study published in Lancet in 2009 found that people with a body mass index from 30 to 35 die about three years earlier than normal, while those who were morbidly fat, with an index above 40, die about a decade earlier.

Looking for Something Good to Eat?

2010-06-17T12:35:00.000-07:00

While it's my stance that we should eat food that will keep us healthy and our immune systems strong, some people like to identify foods by what they can prevent.

In a recent article on Everyday Health they provided a list of the top 10 cancer-fighting food.

However you categorize it.. these foods are good to include in your diet.

1) Garlic
2) Berries
3) Tomatoes
4) Cruciferous Vegetables — broccoli, cabbage,cauliflower
5) Green Tea
6) Whole Grains
7) Turmeric
8) Leafy Green Vegetables
9) Grapes
10)Beans

What's interesting about this list is that it wouldn't be hard to include these in your diet on a daily basis. You could put most of it in a salad, add a slice of whole grain bread and drink a cup of tea and you've done it.

Creating Happiness

2010-06-08T12:44:00.000-07:00

I'm often accused of being in a constant state of happiness. In fact my daughter says I live in the world of unicorns, rainbows and puppies. I have always been this way. If I were an engine I would idle there.

In trying to figure out what makes people happy CNN asked some well-know thinkers.

Here are a few of their comments.

"The most important thing to happiness is to make other people happy." Deepak Chopra

"Happiness is determined by one's circumstances. On the other hand joy is a more permanent state of being and is not determined by one's present circumstances." Joel Osteen

"You achieve happiness by striving to be a good person. And happiness shows up even when you weren't watching." Harold Kushner

Head to the Kitchen for Dry Skin Home Remedies

2010-06-01T12:21:00.000-07:00

Everyone knows of someone who has a remedy for dry skin using natural ingredients. Here are some ideas from everydayHealth.com

Olive Oil Cleanser
Olive oil is both a natural cleanser and moisturizer so all you need to do is rub he oil into your skin and drape a warm, damp cloth over your face until it cools explained Brandy Crompton, spa manager of Lebliss Salon and Spa in Louisville, Ky.

Avocado Mask
Puree half an avocado and mix with a teaspoon of olive oil; you can also add a tablespoon of honey for very dry skin. Apply the mask to your face, leave it on for 15 to 20 minutes, and wash it off.

Olive Oil and Sugar Scrub
Create a naturally moisturizing exfoliating scrub using a combination of olive oil and sugar. Combine ½ cup of sugar with 2 tablespoons of olive oil, says Crompton. If you want, you can add an essential oil like lavender for a natural fragrance and its relaxation benefits. Gently rub the scrub into your skin, then wash it off.

Oatmeal Honey Mask
Mix together 2 tablespoons of oats with a tablespoon of honey and a dash of water. Crompton suggests warming up the mixture, then rubbing it into your skin. You can use it just to exfoliate, wash it off right away, or leave it on for 15 to 20 minutes as a soothing, hydrating mask before rinsing.

Pesticides Linked to ADHD

2010-05-17T12:42:00.000-07:00

While the effects of pesticides have been studied as it relates to a number of illnesses this is one of the first times that it is being linked to ADHD.

CNN reports that researchers measured the levels of pesticide byproducts in the urine of 1,139 children from across the United States. Children with above-average levels of one common byproduct had roughly twice the odds of getting a diagnosis of ADHD, according to the study, which appears in the journal Pediatrics.

Organophosphates, which are pesticides, are "designed" to have toxic effects on the nervous system, says the lead author of the study, Maryse Bouchard, Ph.D., a researcher in the department of environmental and occupational health at the University of Montreal. "That's how they kill pests."

The pesticides act on a set of brain chemicals closely related to those involved in ADHD, Bouchard explains, "so it seems plausible that exposure to organophosphates could be associated with ADHD-like symptoms."

So where are kids being exposed to these pesticides. Their food. Hold onto your hat for these next statistics. When the US Department of Agriculture tested some fruits and vegetables in 2008 here is what they found.

Traces of pesticides were found in:
28% of frozen blueberries
20% of celery
25% of strawberries
27% of green beans
17% of peaches
8% of broccoli

To summarize the research, children ( ages 8-15) were examined for six chemical byproducts (known as metabolites) that result when the body breaks down more than 28 different pesticides. Nearly 95% of the children had at least one byproduct detected in their urine.

One group of pesticide byproducts was associated with a substantially increased risk of ADHD. Compared with kids who had the lowest levels, the kids whose levels were 10 times higher were 55%t more likely to have ADHD. (Another group of byproducts did not appear to be linked to the disorder.)

In addition, children with higher-than-average levels of the most commonly detected byproduct -- found in roughly 6 in 10 kids -- were nearly twice as likely to have ADHD.

"It's not a small effect," says Bouchard. "This is 100% more risk."

A Happy Marriage is Good for Your Health

2010-05-05T13:08:00.000-07:00

While we have heard this and intuitively it makes sense, here is some research to back it up.

For men it can reduce the rate of strokes.
A recent Tel Aviv University study, based on 10,000 individuals, suggests that happy marriages may help prevent fatal strokes in men. Single men had a 64% higher risk of a fatal stroke than married men.

For women it can lower our stress levels.
Women who are happily married can get rid of their workday stress more easily than those who are not married, according to researchers at the University of California, Los Angeles.

Marriage can stave off dementia. Middle-aged people who live alone are twice as likely to develop dementia and Alzheimer's disease than those who are married or cohabit, according to a study led by Miia Kivipelto from the Swedish medical university Karolinska Institutet.

Both men and women have lower blood pressure.
A study out of Brigham Young University show decreased blood pressure as compared to single people but interestingly having strong social support systems didn't help those who were not partnered.

For other health benefits of marriage click here

Healthy Foods To Fill You Up

2010-04-26T12:10:00.000-07:00

In his new book, Prime-Time Health, Dr. William Sears suggest some foods that will fill up but are very healthy.

Here is part of that list:

Seafood
Eggs
Lentils
Beans
Chili Peppers
Rice, wild or brown
Potatoes, with skin
Chunky vegetable soup, homemade
Yogurt
Tofu
Popcorn
Nuts
Steel-cut oatmeal

High Carb Foods Can Cause Heart Risk for Women

2010-04-13T12:20:00.000-07:00

Although we all know that carbs which have a high glycemic index, such as such as white bread, sweets and some sugary breakfast cereals, aren't good for you, it's surprising to find that it will actually increase the risk of heart disease in women.

The study done by Italy's Fondazione IRCCS Istituto Nazionale dei Tumori studied 47,749 Italian adults, including 15,171 men and 32,578 women. Women who consumed the most carbohydrates overall had roughly twice the risk of heart disease as those who consumed the least.

When carbohydrates were separated into high- and low-glycemic index categories, the difference was more pronounced. Women whose diet had the highest glycemic load had 2.24 times the risk of heart disease compared to those with the lowest glycemic load.

"Thus, a high consumption of carbohydrates from high-glycemic index foods, rather than the overall quantity of carbohydrates consumed, appears to influence the risk of developing coronary heart disease," the authors said in an article on AFP. The study was published in the Archives of Internal Medicine.

Foods That Increase Risk of Breast Cancer

2010-04-09T12:23:00.000-07:00

Dr. Andrew Weil, a holistic MD, recently identified some foods that may increase the risk of breast cancer.

Here is his advice:

Avoid too much fat -- daily fat content should be below 25% of daily calories consumed

Avoid animal fats, polyunsaturated fats (including many vegetable oils), and hydrogenated oils (margarines and vegetable shortenings)

Avoid alcohol -- He says that "even in modest amounts, alcohol consumption is associated with an increased risk of breast cancer".

Avoid conventionally raised meat, poultry, eggs, and dairy products. These have hormones so he recommends hormone-free versions.

Avoid foods high on the glycemic index

An article on medheadlines.com reported that a study done on 62,000 post menopausal concluded that foods high on the glycemic index (also known as rapidly digesting simple carbohydrates like white flour and sugar) may increase the risk of breast cancer in women who are already overweight, particularly those who carry their weight in the waistline.(This was reported in the American Journal of Clinical Nutrition.)

Be Careful Kissing That Baby

2010-04-05T08:51:00.000-07:00

It's so funny that it used to drive my Mom and I crazy when we saw people kiss babies on the lips. We thought it was odd and felt that they should only be kissed on the check.

I wonder now if we instinctively knew something as a report just came out that Moms can actually pass along cavities to their babies by kissing them on the mouth.

An article on MSNBC, reported that studies have shown that cavity-causing bacteria can pass from person to person through the transfer of saliva.

The primary culprit is Streptococcus mutans, a bacteria that can pass from person to person through the transfer of saliva, such as sharing utensils, blowing on food, and kissing.

However a parent must have active tooth decay in order to pass it along.

So, tell everyone you know to just kiss that sweet baby on the cheek.

Secret to Health in the Later Years

2010-03-29T10:00:00.000-07:00

A few weeks ago a 77-year old man I know ( it's a relative but I want to protect his friends' identities) had a reunion with 15 of his high school friends. While they had a great time he noticed over the week that he was the healthiest one of the bunch. While he maintained his normal weight everyone else was considerably overweight, had a ton of health problems and were all on a variety of medication.

He created his good health to diligent eating patterns, proper weight, an active lifestyle and close relationships with his family.

In a new book Prime-Time Health, Dr. William Sears has compiled 10 years of work and research offering advice on how to live a long and healthy life and it turns out he suggests this same route to health. He calls his plan LEAN -- Lifestyle, Exercise, Attitude, Nutrition.

He encourages those in their 50s and older to begin investing in an IRAH - an Individual Retirement Account for Health. He suggests that we need to save our bodies, just like we save our money, to better enjoy our later years.

He points out that dangers of not investing in our health is that we will end up with the three Ds -- Disease, Disability and Doctors.

He points out that
*More than 50% of the adults in the U.S take prescription medications for chronic health problems
*3/4 of those 65 and older take medication for chronic illness
*25% over 65 take 5 or more medicines regularly.

His books lays out a detailed plan of what do to and how to do it in a manner that is very easy to adopt.

While many might consider being healthy in our later years an exception to the rule, it doesn't have to be that way. My relative has basically continued to the live the same life he did as a young adult (he did fine tune his eating habits over the years) and is enjoying an active and healthy life as an older adult.

Feel Anxious ? Exercise

2010-03-23T12:43:00.000-07:00

While exercise is known to help with many ailments, I doubt many people would think it can help with anxiety and depression.

But it does.

In an article in the Mayo Clinic eNewsletter, the author talks about why exercise is effective.

* Releasing feel-good brain chemicals that may ease depression (neurotransmitters and endorphins)

* Reducing immune system chemicals that can worsen depression

* Increasing body temperature, which may have calming effects

Let you think that a rigorous, time-consuming routine must be followed the article points out that even small amounts of activity as little as 10 to 15 minutes at a time — can make a difference.

Natural Ways to Clean Your House

2010-03-22T12:23:00.000-07:00

Instead of using harmful chemicals found in many cleaning products here some home remedies for cleaning solutions.

For your bathrooms and kitchen tiles use baking soda and water. I use this on my tub as well. Sprinkle baking soda right on the surface and scrub with moist sponge. For mildew or grease you can spray with lemon juice or vinegar.

If you need a disinfectant you can mix 2 cups of water with 3 tablespoons of liquid soap and add 20 -30 drops of tea tree oil. Tea tree might smell strong to you if you aren't used to it.

For a clogged sink you can pour 1/2 cup of baking soda followed by 2 cups of water or 1/2 cup of vinegar. It will bubble up -- don't worry it will go back down the drain once it's done its job.

For furniture polish mix 1 teaspoon of olive oil and 1/2 cup of lemon juice. Put mixture in a spray bottle, spray and wipe with a dry cloth. Another way to create furniture polish is by mixing 1 tablespoon of lemon oil with 4 cups of mineral oil. (source eHow.com)

For other ideas on household cleaners visit dailygreen.com

Make Sure These Foods Are Organic

2010-03-15T10:12:00.000-07:00

Although I do try and buy organic most of the time, I've often wondered if I had to start buying organic only where would I start.

Well the Environmental Working Group has a list of the crops that are mostly likely to contain pesticide residues, so here is where to start.

1. Peaches
2. Apples
3. Bell Peppers
4. Celery
5. Nectarines
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes (Imported)
11. Carrots
12. Pears

Did You Have Your Vitamin C Today?

2010-03-05T11:19:00.000-08:00

Anyone who comes into contact with me can expect to be asked that question.

My children avoid this question by taking a daily dosage, as do most of my extended family members. My colleagues are realizing I will ask this when they volunteer their health conditions and it's not usual for someone to show up at my office looking for Vitamin C.

Besides being a powerful antioxidant, Vitamin C helps repair and regenerate tissues, protects cells from everyday stress and improves our immune system.

And there is plenty of proof. An article on Medicinenet, cited a recent study, published in Seminars in Preventive and Alternative Medicine, that looked at over 100 studies over 10 years. The study's lead author, Mark Moyad, MD, MPH, of the University of Michigan, points out that vitamin C can protect against cardiovascular problems, cancer and stroke.

Studies have also shown that Vitamin C can protect against immune system deficiencies, prenatal health problems, eye disease and even skin wrinkling.

As for dosage there is a debate. Many are recommending 500 milligrams (mg) daily but others suggest a higher dosage. Supplements are used since it's hard to consume that much.

However it's always a good idea to get vitamins from their natural sources so here is a list of some food and their Vitamin C content.

* Cantaloupe, 1 cup: 59 mg Vitamin C
* Orange juice, 1 cup: 97 mg
* Broccoli, cooked, 1 cup: 74 mg
* Red cabbage, 1/2 cup: 40 mg
* Green pepper, 1/2 cup, 60 mg
* Red pepper, 1/2 cup, 95 mg
* Kiwi, 1 medium: 70 mg
* Tomato juice, 1 cup: 45 mg

Soft Drinks Linked to Pancreatic Cancer

2010-03-01T13:12:00.000-08:00

Amazing as it seems, a recent study showed that people who drink two or more sweetened soft drinks a week have a much higher risk of pancreatic cancer.

Mark Pereira of the University of Minnesota, who led a study of 60,000 people in Singapore, believes that the high level of sugar found in the soft drinks increased the level of insulin. The elevated level contributes to pancreatic cancer cell growth he explains in an article on MSBNC.

Pancreatic cancer is one of the more severe types of cancer with a five-year survival rate of only 5% according to the American Cancer Society.

One 12-ounce (355 ml) can of non-diet soda contains about 130 calories, almost all of them from sugar.

In the survey which followed 60,524 men and women in the Singapore Chinese Health Study for 14 years, 140 of the volunteers developed pancreatic cancer. Those who drank two or more soft drinks a week had an 87% higher risk of being among those who got pancreatic cancer.

The article points out that there is some disagreement about the study with regard to the small number of people who had the cancer and also the issue of other contributing factors.

However, it's clearly a warning bell.

February is National Wise Health Consumer Month

2010-02-24T12:15:00.000-08:00

Maybe you knew this, I didn't. But the National Center for Complimentary and Alternative Medicine (CAM) , which is part of the National Institutes of Health, knows about it and is asking people to get informed.

What is CAM you ask? It is a group of diverse medical and health care systems, practices, and products that are not generally considered part of conventional medicine.

What's interesting is that while not considered part of conventional medicine they are in fact very popular. A study released in July 2009 found that U.S. adults spent $33.9 billion out-of-pocket on visits to CAM practitioners and purchases of CAM products, classes, and materials.

The CAM site on NIH has a ton of useful information. One particularly interesting section is a list health conditions ---asthma, arthritis, anxiety-- and the studies done that have been shown to help that condition.

There is even a section that provides tips on how to talk to your health care provider about CAM.

Hormone Might Help with Autistic Behavior

2010-02-16T13:01:00.000-08:00

There is hope that the hormone oxytocin might be able to help with the social interaction issues that autistic children and adults face. In a story on MSNBC, the Proceedings of the National Academy of Sciences reported that patients who inhaled oxytocin paid more attention to expressions when looking at pictures of faces and were more likely to understand social cues in a game simulation.

People with Asperger's syndrome and other autism spectrum disorders often have problems with social interaction. One issue in general is that people with autism often avoid looking at others. However oxytocin could help in this area.

The reason the researchers looked into oxytocin is because earlier research has shown that some children with autism have low levels of the hormone. This hormone helps breast-feeding mothers bond with their infants.

The lead researcher, Angela Sirigu of the Center of Cognitive Neuroscience in LyoShe, said the hormone also improves the ability of people with autism to understand how other people respond to them, and they can learn the appropriate response to others' behavior.

What a breakthrough!

Enduring Friendship

2010-02-10T12:26:00.000-08:00

Earlier this week I dropped off my 77 year-old Dad at the airport. He was on his way to Florida to spend the week with some friends of his. What is amazing is that these are his friends from high school.

They formed a group at that young age and have kept in touch all of these years.

They have seen each other through a lot and this trip is especially meaningful to my sister and I as it's his first trip since my Mom died two years ago. To see him eager to make a trip and know he will enjoy himself means everything to us.

How amazing is that that these guys who knew my Dad when he was a high school basketball star, still know him 60 years later. As they tell stories about their children and grandchildren and talk politics, I know there will still be conversations centered around the amazing feats of "Philly" the basketball player.

Is friendship a determinant of good health? We all would say it was an important factor and I know for sure that my Dad's good health, following the unexpected and tragic loss of my Mom, has a lot to do with how he still enjoys life and can have fun with the guys.

Those 12 Walnuts a Day

2010-02-05T10:55:00.000-08:00

Why 12 I'm not quite sure but a small amount packs a big punch.

These nuts are not only a good source of protein (which is a great relief to those us trying to add more protein into our diets and not stock up so much on meat) but they contain fiber, B vitamins, magnesium, and antioxidants such as Vitamin E.

And they contain the good fat -- omega 3 fatty acids. In fact it's that source that has led to lower levels of LDL cholesterol.

Recent studies, published in the Journal of Nutrition, have shown walnuts can also lower the C-Reactive Protein (CRP) which was recently recognized as an independent marker and predictor of heart disease.

Not enough health benefits you say? OK well they can also boost brain power, help you sleep better and cope with stress.

And there is even a study about walnuts reducing the risk of breast cancer (so far it's only applicable to mice).

Get Moving, Live Longer

2010-01-27T09:30:00.000-08:00

In our house, as my children will tell you, the solution to any problems is to exercise. If you feel tired it will give you energy. If you are sad it will cheer you up. If your immune system is down it will bring it up. ( Click here for proof of that.)

A new study says that exercise might just save your life. In an article posted on Jan. 11 in Circulation: Journal of the American Heart Association, researchers found that each daily hour of television viewing was associated with an 18% increase in death from heart disease and an 11% in overall mortality.

The study followed 8,800 adults ages 25 and older for six and a half years.

In the article from the New York Times, the author of the study, David Dunstan of the Baker IDI Heart and Diabetes Institute in Victoria, Australia, made a very interesting comment. “Even if someone has a healthy body weight, sitting for long periods still has an unhealthy influence on blood sugar and blood fats.”

While I think we intuitively know that spending time sitting at work and then coming home and watching TV or sitting by the computer isn't the best for our health, it's quite surprising to see such a large increase in heart disease in deathly arising from our sedentary lifestyles.

Home Remedies for Skin Care

2010-01-21T13:19:00.000-08:00

I always remember saying that when I get to a certain age I will focus on my skin. Seems I'm at that age. Not wanting to use chemicals to preserve what nature gave me, I found a few home remedies for natural skin care.

These are anecdotes I've found on the web so take them with a grain of salt.

For skin blemishes:
-- Exfoliate using oatmeal. Mix with water and scrub on skin. Will remove dead skin
-- Toothpaste with baking soda to clear up skin. (I know people who do this and it works.)
-- For pimples -- mix ground nutmeg with milk and boil. Cool and apply to area letting it dry overnight.
-- For spots -- Peel tomato and potato and cut into small pieces and boil. Strain liquid. Apply to face for 20 min. Use once weekly

Facial Mask: Combine honey and oatmeal. Leave on for 10 min.

Moisturizer: Use a small amount of sweet almond oil

Exercise Can Helps Kids Boost Intelligence

2010-01-15T13:11:00.000-08:00

For years I have been telling my children that exercise is the answer to everything -- better health, better attitudes and lower stress.

Now it seems exercise might make them smarter as well. A study published last month in the Proceedings of the National Academy of Sciences found that teenage males who were in good cardiovascular shape performed better on various cognitive tests at age 18 than kids who werent' as fit.

It even worked for kids who weren't in that great of shape to start with and improved their level of fitness from ages 15-18.

In an article on MSNBC the author of the study Georg Kuhn, a professor at the Center for Brain Repair and Rehabilitation at the University of Gothenburg said that while he didn't feel this study by itself is conclusive, when it it viewed with other studies "we can assume that better cardiovascular fitness may optimize cognitive performance and academic achievements.”

A Bath Makes Me Happy

2010-01-13T12:48:00.000-08:00

While that might make me sound like a very simple soul, it's true. There is something about lying in the water, especially when you add a few drops of lavender oil, that causes you think that hope is still alive.

It seems that my belief in the healing power of baths are not a figment of my imagination. A study reported in Complementary Therapies in Medicine, found that people who take daily baths with lavender oil may experience improved mood, reduced aggression, and a more positive outlook.

To read more about the study click here.

Studies on lavender have found that this essential oil may be beneficial in a variety of conditions, including insomnia, alopecia (hair loss), anxiety, stress, postoperative pain, and as an antibacterial and antiviral agent, according to an article on the University of Maryland's Medical Center site.

This is the Year to Eat Better

2010-01-05T10:22:00.000-08:00

Instead of focusing on the losing weight, this year we can all focus on eating better. And it probably won't be a coincidence that by eating better we will in fact lose weight.

Here are some of the good foods that you can start bringing into your diet.

Recommendation by Katherine Tallmadge, of the American Dietetic Association ( read full article on CNN):

Grains
Oat
Barley
Rye

A study done in Finland found that men who had borderline high cholesterol could lower their numbers by eating dense rye bread.

Fish
Salmon
Mackerel
Sardines
Herring
Tuna
Trout
Anchovies

These fish are a good source of those famous omega-3 fatty acids that your neighbor is always telling you about. These acids keep the brain and heart healthy. There is also Vitamin D in these foods.

Green Tea

Chock full of antioxidants a recent study in Japan found that women with certain stages of breast cancer ( I and II) who drank more green tea before and after surgery had a lower chance of the cancer recurring. Other studies from China showed that the more green tea patients drank, the lower their risk of developing stomach, esophageal, prostate, pancreatic and colorectal cancer, compared with those who did not drink green tea.

Mental Flexibily -- A Healthy Approach

2009-12-29T11:22:00.000-08:00

During a very long --- 9 hour-- ride to Canada last week, I found a way to improve my mental health. The source of this knowledge came from a person I was not familiar with --Chinese prophet Lao-tzu.

Being a fan of Dr. Wayne Dyer I picked up one of his CD's, Living the Wisdom of the Tao, which is Dr. Dyer's interpretation of Lao-tzu writings.

One of Lao-tzu's principles is that of flexibility. "What is malleable is always superior to that which is immovable. This is the principle of controlling things by going along with them, of mastery through adaptation."

Intuitively we know that being open and flexible are stellar qualities to possess and as a parent being flexible is the only way to survive. But being flexible with our expectations of both ourselves and others is not as easy. Dr. Dyer suggested an exercise which entails spending an entire day not judging others or yourself and just let things flow.

I have been trying that out the past few days and it does make for a more relaxes, healthier life. I'm not disappointed that others ( or myself) aren't living up to what goals I have in mind, but instead I just observe and accept what happens and keep in mind that what is meant to be will be.

Furthermore I am able to see more clearly that my expectations are based on a very limited source -- my opinion.

I plan to apply this flexibility in all things -- career, relationships, friendships.

I have a feeling that 2010 will be a lot more peaceful.

Eating to Reduce Stress

2009-12-21T12:54:00.000-08:00

Although that might sound like permission to eat ice cream and chocolate, instead there are foods which contain substances that help us reduce our stress.

In an article on MSN, Oz Garcia Ph.D, nutritional counselor and life extension specialist, suggests a few good food sources.

Oranges

The Vitamin C in oranges is what helps reduce stress and return blood pressure and cortisol to normal levels after a stressful situation. People who have high levels of vitamin C do not show the expected mental and physical signs of stress when subjected to acute psychological challenges, according to a study cited in Psychology Today.

Dried Apricots

Apricots are rich in magnesium, which is a stress-buster and a natural muscle relaxant as well.

Other sources of magnesium are vegetables like buckwheat (kasha), mature lima beans, navy beans, kidney beans, green beans, soy beans (including tofu), blackeyed peas, broccoli, spinach, Swiss chard, oats, whole barley, millet, bananas, blackberries, dates, dried figs, mangoes, watermelon, almonds, Brazil nuts, cashews, hazel nuts, shrimp, and tuna.

For a complete article on magnesium and stress see an article by Dr. Leo Galland

Nuts

Almonds are packed with B and E vitamins, which help boost your immune system, and walnuts and pistachios help lower blood pressure. Nuts also contain zinc which helps alleviate anxiety.

Turkey

Turkey contains an amino acid called L-tryptophan. This amino acid triggers the release of serotonin, which is a feel-good brain chemical. L-Tryptophan has a documented calming effect.

Avocados

The monounsaturated fats and potassium in avocados help lower blood pressure.

Selenium Boosts Your Mood

2009-12-11T13:15:00.000-08:00

Rather than tell you that selenium can improve mild or moderate depression, I'd rather say that selenium can help put you in a good mood.

Selenium, a mineral found in soil, water, and some foods, has antioxidant properties that help the body prevent cellular damage from free radicals, according to Dr. Andrew Weil.

It also helps support a strong immune system, regulates thyroid function, and may help reduce the risk of prostate and secondary cancers. And if that's not enough it can play a role in the prevention of cataracts and heart disease.

Foods rich in selenium:

* Seafood (oysters, clams, sardines, crab, saltwater fish and freshwater fish)
* Nuts and seeds (particularly Brazil nuts)
* Lean meat (lean beef and beef, skinless chicken and turkey)
* Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)
* Beans/legumes
* Low-fat dairy products

Green Tea Chemical Might Combat Brain Disorders

2009-12-07T13:11:00.000-08:00

In a recent article in ScienceDaily scientists found that by combining two chemicals, including one found in green tea called EGCG, a protein structure known as amyloid can be prevented and destroyed.

Amyloids are the primary culprits in fatal brain disorders such as Alzheimer's, Huntington's and Parkinson's diseases.

Dr. Martin Duennwald of The Boston Biomedical Research Institute noted that the findings are the first time a combination of specific chemicals has successfully destroyed diverse forms of amyloids at the same time." Dr. James Shorter of University of Pennsylvania School of Medicine was the co-author of the study.

Anti-Inflammatory Foods

2009-12-03T13:32:00.000-08:00

In an interesting article in the December issue of US News & World Report, Deborah Kotz explains that inflammation is the common factor across many diseases.

Dr. Ann Kulze, offers these food sources for combating inflammation:

Omega-3 Fats
Sources are salmon, tuna, walnuts, flaxseed and canola oil

Colorful Produce
Chemicals called flavonoids have anti-inflammatory properties and give produce
their color.
Sources: Red onions, tomatoes, broccoli, red grapes, berries, organges

Herbs and Spices
Ginger, turmeric, rosemary

Give Thanks, Get Healthy

2009-11-25T09:44:00.000-08:00

Seeing the world as a place full of good people and positive actions, in turn creates healthier people.

In an article on WebMD, University of California Davis psychology professor Robert Emmons explains that grateful people -- those who perceive gratitude as a permanent trait rather than a temporary state of mind -- have an edge on the not-so-grateful when it comes to health.

"Grateful people take better care of themselves and engage in more protective health behaviors like regular exercise, a healthy diet, regular physical examinations," Emmons said.

Those who are grateful for what life has brought them also tend to be optimistic. "There are some very interesting studies linking optimism to better immune function," says Lisa Aspinwall, PhD, a psychology professor at the University of Utah.

So tomorrow and every day tell someone in your life how grateful you are that they are walking with you on your journey through life.

Exercise Creates Cells That Induce Calmness

2009-11-20T12:42:00.000-08:00

A recent article in the New York Times stated that scientists have known for quite a while that exercise stimulates the creation of new brain cells. I didn't know that. Does everyone?

Anyway in experiments with rats who exercised, it turns out that running created a brain that was biochemically and molecularly calm. The rats did not react to stress in the same way that rats who had not exercise did.

It seems that exercise can actually remodel the brain, making it more resistant to stress.

The article quoted Michael Hopkins, a graduate student affiliated with the Neurobiology of Learning and Memory Laboratory at Dartmouth, who has been studying how exercise differently affects thinking and emotion as saying: “It looks more and more like the positive stress of exercise prepares cells and structures and pathways within the brain so that they’re more equipped to handle stress in other forms.It’s pretty amazing, really, that you can get this translation from the realm of purely physical stresses to the realm of psychological stressors.”

And interestingly is the cumulative effective of exercise that has the most benefit. In experiments done at the University of Colorado, rats that ran for only three weeks did not show much reduction in stress-induced anxiety, but those that ran for at least six weeks did.

Top Essential Oils

2009-11-17T10:54:00.000-08:00

Essential oils are highly concentrated aromatic extracts which are distilled from a variety of aromatic plant material including grasses, leaves, flowers, needles & twigs, peel of fruit, wood and roots.

I have used them for years for a variety of things. I use them to treat sinus conditions and headaches. And I've used them to relax my children at bedtime when they were younger (put lavender on a pillow case).

Here are some popular oils and their uses as ranked by the National Association for Holistic Aromatherapy

Peppermint -- Useful in treating headaches, muscle aches, digestive disorders such as slow digestion, indigestion and flatulence

Eucalyptus -- Helpful in treating respiratory problems, such as coughs, colds, and asthma. Also helps to boost the immune system and relieve muscle tension

Ylang Ylang -- Helps one to relax, and can reduce muscle tension. Good antidepressant

Geranium -- Helps to balance hormones in women, good for balancing the skin. Can be both relaxing and uplifting, as well as antidepressant.

Lavender -- Relaxing, and also useful in treating wounds, burns, skin care

Natural Ways to Reduce Fever

2009-11-10T12:12:00.000-08:00

From Prevention Magazine, Eric Yarnell, ND suggests sipping linen flower tea.

This tea stimulates the hypothalamus to better control the temperature, and it dilates blood vessels, inducing sweating according to Yarnell.

Here's how to make it. Steep 1 tablespoon of dried herb (available in health food stores) in a cup of hot water for 15 minutes, then sip. Drink three to four cups a day.

For a high fever (above 102 degrees), take a tepid bath, which simply cools the body to match the water temperature. Bathe until your temperature decreases to 101 to 102 degrees, then sip linden flower tea to lower it even more.

There is also the homeopathic way to treat fever using Belladonna. You can get this at most drug stores now.

For more information about the use of homeopathy visit the National Institute of Health division called the National Center for Complementary and Alternative Medicine. Click here http://nccam.nih.gov/health/homeopathy/ This is a great resource of studies done on a variety of natural modalities.

Vitamin D Can Make You Smarter

2009-11-06T11:22:00.000-08:00

Well that might be overstating it but two recent studies showed that low levels of Vitamin D led to lower scores on cognitive function tests and slower information processing speed.

In an article in Scientific American scientists found that compared to people with optimum vitamin D levels, those in the lowest quartile were more than twice as likely to be cognitively impaired. This applied to the 65 and older group (men and women).

Another study looked at men ages 40-79 and found that those who had lower levels of Vitamin D exhibited slower information-processing speeds.

An ideal range for Vitamin D intake is 1,000 to 2,000 IU daily since this the amount that our bodies can synthesize during 15 to 30 minutes of exposure to the sun, according to the article.

I Just Knew My Good Attitude Would Pay Off

2009-11-03T12:52:00.000-08:00

I have always seen the world through rose-colored glasses. In fact my teenage daughter often says I live in the land of rainbows and unicorns. But my outlook on life will keep me healthy.

According to a study reported in Circulation: Journal of the American Heart Association, optimistic women (50 or older) are less likely to get heart disease and die of any cause in a given time period compared to women their age who are more pessimistic.

In an article on CNN Health, Dr. Hilary Tindle, an assistant professor of medicine at the University of Pittsburgh, points out that pessimism may be as bad as having high blood pressure.

In an 8-year study, women who wore rose-colored glasses had a 9% lower risk of developing heart disease and a 14% lower risk of dying from any cause compared to their most pessimistic counterparts. Any cause. Isn't that amazing?

Bad Times, Better Health

2009-10-28T10:50:00.000-07:00

It makes sense if you think about it but it's not intuitive. When times are tough economically, people tend to take care better care of themselves.

In an article on CNN, it was reported that research conducted by Christopher J. Ruhm, an economist at the University of North Carolina, showed a one-percentage-point rise in the unemployment rate reduces the death rate by 0.5%

During a recession people who have bad health habits change. Smokers cut back and obese people head over over to the gym. And it's not necessarily the lack of money. Instead it's the availability of time. When someone is unemployed,or underemployed, they have time to go the gym. What's amazing to me is that people do in fact use this time to exercise.

And of course we know that exercise leads to weight loss.

Another cause of improved health is sleep. When you have time, most people sleep more. And studies have shown that getting more sleep improves your health.

The article points out that it's these unhealthy life choices -- smoking, inactivity and obesity that are the real root of our healthcare problems. My hometown doctor explained it best. "Those three things drive chronic conditions," says Cleveland Clinic CEO Dr. Delos Cosgrove, "and chronic conditions account for 75% of the cost of health care in the United States."

What I find so heartening about this news is that people do make the smarter lifestyle choices when they have the time to do it. So the big question is how can we spread the word that using our time more wisely does in fact make us healthier.

Keeping the Flu at Bay With Onions

2009-10-23T12:57:00.000-07:00

I have heard of this a number of times when I have given lectures and people come up to me and tell me things that their grandparents used to do.

One that keeps coming up is the use of onions to ward off a cold or the flu. To prevent a cold you place a small onion in a new white cotton sock and kept it on overnight. Reports are that in the morning the sock was black having absorbed the bacteria. A friend of mine told me his grandparents used to do this.

Another anecdote is that by placing an unpeeled onion in a dish in a room where people had been sick the onion attracted the bacteria and kept it away from the other family members.

A shopkeeper placed bowls of onions around her shop to keep her staff healthy.

A friend of mine puts garlic in her socks when she feels like she is coming down with a cold. ( I put my garlic in chicken soup and eat it daily during cold season.)

So it's certainly worth a try.

Best Foods for Fiber

2009-10-20T13:12:00.000-07:00

We all know we are supposed to have fiber on a daily basis. But what we might not know is how much we are supposed to eat on a daily basis -- 25-35 grams.

Why fiber? Aside from filling you up and causing you to eat less, there are more serious reasons including preventing chronic diseases, including cancer and cardiovascular disease.

In a recent article on Everydayhealth.com they have a list of 10 food just full of fiber.

1. Apples -A whole medium apple has about 3.5 grams of fiber. But keep the peel on because the fiber content drops to 1.7 grams if you take it off.

2. Artichoke - 10 grams of fiber.. who knew!

3. Avocado - Between 11 and 17 grams

4. Barley - Half-cup serving of cooked barley contains about 4 grams

5. Beans - Navy, Kidney, Garbanzo - How much do we have to eat? 1/2 cup of Navy beans provides 10 grams of fiber. 1/2 cup of baked beans, lentils, black beans, pinto beans, and garbanzos have between 7.5 and 9 grams of fiber

6. Broccoli Though this is kind of low at 2 grams of fiber per cup, it's just such a great food that they had to include it on the list. It also has contains 2 grams of protein, 288 mg of potassium, and 43 mg of calcium. And I have to add that it opens up the airways when you are fighting a chest cold.

7. Oatmeal, Whole-Grain Cereal - 5 grams

8. Papaya - Per cup 2.5 grams

9. Berries - Especially raspberries -- a whopping 8 grams per one cup.

10. Pumpkin - 2.5 per cup

Why Our Soul Loves the Color Green

2009-10-18T06:56:00.000-07:00

Instinctively we know that we feel better walking on the grass and being surrounded by trees. Something about that green touches our soul.

Well now there is some research behind our feelings. In a recent study published in the Journal of Epidemiology and Community Health, that looked at depression in city dwellers who lived near parks as opposed to those living near concrete and asphalt, those with access to green space had fewer bouts of depression.

In urban zones where 90% of the area was devoted to green space, incidence of anxiety disorders or depression was 18 people per thousand, the study found.

In contrast, in zones where there was only 10% of greenery, incidence was 26 per thousand, a difference of 44%.

In addition, the annual rates of more than a dozen disease clusters -- including cardiovascular, respiratory, neurological, digestive and mental disorders -- were also lower.

The study also found that the health-boosting impact of plant life was most apparent in people who spent a lot of time in their flora-rich neighborhoods, especially children and persons with low levels of education and income. People aged 45 to 65 were also big beneficiaries.

The researchers felt that some explanations for the benefits were improved air quality, opportunities for relaxation and socializing, and an incitement to exercise.

Schools Making the Grade for Healthy Food

2009-10-09T11:54:00.000-07:00

A recent report by the CDC's Division of Adolescent and School Health showed that schools are making good progress when it comes to offering kids healthier food choices. Of the 34 states surveyed, 63% now refrain from selling soda or fruit drinks that are not 100% juice.

While that's great news what's even better is that this number is up 38% in just one year!

And the schools are going after candy as well as salty, fatty snacks. In 2008, 64% of the secondary schools weren't selling those items compared to 46% in 2006.

These are absolutely necessary steps since about 1/3 of our young children ( in 30 states) are considered either overweight or obese.

2009-10-05T12:08:00.000-07:00

Is the Guy in the Next Cubicle Doing Yoga?

I just love it when the holistic world moves into the workplace.

Many of us have been doing yoga forever but I don't know that we'd pop into the conference room and lunch do a Sun Salutation. (Although I have been caught doing part of it in our office kitchen while waiting for the coffee to brew. I just get polite smiles.)

Well yoga at work is a good thing according to a study in Health Education & Behavior which reports that 20 minutes per day of guided workplace meditation and yoga, combined with six weekly group sessions, can lower feelings of stress by more than 10% in sedentary office employees.

An article on BNET provides more details including some poses you can do at work.

2009-09-30T09:59:00.000-07:00

Using Food To Fight Pain

When I saw this headline on AOL recently, it made sense as we all know the power of food to heal our bodies, but somehow when pain is concerned you become skeptical.

In an article by Neal D. Barnard, M.D. he spells out exactly which foods, vitamins and herbs help.

Looking at particular pains he recommends:
Digestive pain - rice or peppermint oil
Migraines - ginger,feverfew ( an herb),coffee
Arthritis pain - natural plant oils

And for back pain he points out that the same plaque blockage that occurs in the heart showed up in the the lumbar arteries of those with back pain which could lead to treating this the same way we do heart disease by improving diets.

He points out that Vitamin B-6 can even increase your pain resistance to pain.

The article goes on to list food triggers that cause migraines and arthritis pain so check out the full article.

2009-09-27T05:28:00.000-07:00

A Natural Antibiotic That is 5,000 Years Old

Although scientists have proven the medicinal value of Chicken Soup, I prefer the 5000 year family history. My family --which uses the Jewish calendar and so we are at 5770 (as opposed to 2009) -- has been serving chicken soup to treat many ailments since we started keeping track of time.

The medicinal secret of this treasured soup is its anti-biotic component which comes from the cooking of the chicken and the addition of garlic. For my soup I use at least 8 cloves of garlic and I can promise you that no one in my family smells like garlic.

When you make the soup however be sure to cut the garlic and let it sit for 10 minutes before adding it to the soup.

And here's my family secret on how best to use chicken soup to stay healthy. From October ( sometimes Sept.) until April we eat a cup of soup per day. So we are getting a daily dose of natural antibiotics and are able to fight off whatever is coming around. I think the germs retreat in the face of that much garlic.

The concept of prevention is the key to holistic health in that you give the body what it needs to fight off whatever is around. Our bodies have an amazing ability to protect themselves but they need the right tools and good nutrition is at the top of the list.

If you'd like a recipe for chicken soup just email me at selkoadrienne@gmail.com

2009-09-25T08:23:00.000-07:00

Go To Sleep -- Feel Better

As a mother it seems that sleep is one of the most valued commodities. When the kids are babies sleep is the ultimate goal -- both for your peace of mind and their good mood. As toddlers and little children it's the time their bodies grow. As teenagers it's their joy and our break. I still don't have the heart to wake up my sleeping teenager daughter unless I absolutely have to.

And no matter what age, whenever they are sick I immediately send them to bed.

And it turns out sleep does in fact help prevent against colds. In a recent study published in the Archives of Medicine, those who slept an average of fewer than seven hours a night were three times as likely to get sick as those who averaged at least eight hours.

As Anahad O'Connor reports in an article in the New York Times, sleep and immunity are tightly linked.

O'Connor also cites an interesting fact that mammals that require the most sleep also produce greater levels of disease-fighting white blood cells.

2009-09-21T09:46:00.000-07:00

Nature's Ideas on How to Keep Your House Clean

In a novel I was just reading over the weekend the main character moves from Russia to the U.S (as an Internet bride) and was so enamored over the abundance of available cleaning products that she employed quite a few products as she cleaned her new home only to be accused of trying to asphyxiate her new husband.

I'm guessing her ancestors relied more on the type of products that Dr. Andrew Weil recommends for house cleaning.

Olive oil: Use to lubricate and polish wood furniture (three parts olive oil to one part vinegar; or two parts olive oil to one part lemon juice).

Potatoes: Halved potatoes can remove rust from baking pans or tinware - follow with a salt scrub or dip the potato in salt before scrubbing.

White vinegar: Cleans linoleum floors and glass (from windows to shower doors) when mixed with water and a little liquid soap (Castile or vegetable). It cuts grease and removes stains, and removes soap scum and cleans toilets (add a bit of baking soda if you like). Pour down drains once a week for antibacterial cleaning. Add to water in a spray bottle to kill mold and mildew.

Tea tree oil: Can be added to vinegar/water solutions for its antibacterial properties. Use it to kill mold and mildew, and on kitchen and bathroom surfaces instead of chemical products. Add 50 drops to a bucket of water to clean countertops and tile floors.

And I have to add that Tea Tree has a million other uses such as treating acne, infections, and even in some situations cancer.

2009-09-15T08:34:00.000-07:00

Exercise Can Make You Happy

While it sounds like a gimmick, it's true. And if you don't believe me ask the Mayo Clinic.

In article about how exercise improves your health, the clinic explains why working out puts you in a better mood.

"Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression."

All that for the cost of just moving around.

One of my favorite ways of getting exercise is by offering my many opinions on life to my teenager daughter. She can move very quickly from home to room, upstairs and down to avoid my wisdom and I get a really great workout.

2009-09-14T09:59:00.000-07:00

Online Talk Therapy Helps with Depression

Yet another reason to love the Internet. Through online therapy, people are getting help in dealing with depression. In a report on CNN a new study (published in The Lancet) suggests that real-time chat therapy with a psychotherapist is successful in helping people with depression.

The online therapy, which is cognitive behavioral therapy, consisted of up to 10 55-minute sessions, five of which were expected to be completed by the four-month follow-up.

The results were strong. Of the 113 people who did online therapy, 38% recovered from depression after four months, compared with 24% of people in the control group. The benefits were maintained at eight months, with 42% of the online therapy group and 26% of the control group having recovered.

One reason that this works is that people might find it easier to talk about things are "embarrassing or stigmatizing if they're not interacting face to face" with a therapist, said Dr. Gregory Simon, a psychiatrist and researcher at Group Health Cooperative in Seattle, Washington.

And of course this is great for people, who for whatever reason, don't have access to in-person counseling.

2009-09-02T12:46:00.000-07:00

Can Flowers Make Us Healthy?

While flowers tend to uplift our souls, they can also heal the emotional imbalances we all face.

Bach flower remedies are the liquids formed when flowers are immersed in water. One method the Bach Center uses to collect these liquids is to float the flowerheads in a clear glass bowl filled with natural spring water. This is left in bright sunlight for three hours, then the flowerheads are removed and the energized water is mixed half and half with brandy.

These tinctures were found to have a positive effective on our emotional states and the Bach Flower Remedy system consists of 38 flower remedies. In the word of Dr. Edward Bach, "Health depends on being in harmony with our souls."

When I first went to pick up the most popular of the remedies, called Rescue Remedy, the sales person asked if my dog was going to be in a dog show. She had never met my dog as a dog show was not even a remote possibility, but I wondered about her question. Turns out that there was a dog shown in town and everyone was coming to the store to pick up Rescue Remedies for their dogs as it calmed them down prior to their performance.

So if it’s good enough for the dogs it’s good enough for my family. Seriously though the best use of this remedy is to treat immediate stress. For example before I go to the dentist I use it to calm me down. My children have used it for tests or general stress and our family has even used in such sad times as funerals.

It's so popular today that you can even get it in spray form and many of us just carry it around with us -- just in case.

2009-08-28T07:29:00.000-07:00

Can Food Make You Beautiful?

While the pursuit of beauty might not be the most meaningful endeavor, if it helps your mental state to look your best then why not find a natural way to achieve it.

You can eat your way to beauty!

In her book, The Beauty Diet, Lisa Drayer, MA, RD names 10 Beauty Foods:

1) Wild Salmon -- the omega-3 fatty acids can keep the skin's outer layer both soft and smooth, and reduce inflammation that can cause redness, loss of firmness and wrinkles.

2)Blueberries -- don't these seem to make every health list ever! Anyway their anti-oxidant, anti-aging and anti-inflammatory properties help prevent premature aging.

3)Low-fat Yogurt-- the calcium helps build strong nails, hair, posture and even your smile

4)Oysters-- it's the zinc found in oysters that can help with skin renewal and repair, helps scalp, hair and eyes

5)Kiwi-- very high levels of Vitamin C can stimulate collagen synthesis

6)Sweet Potato-- the beta-carotene converts to Vitamin A which helps with smooth skin

7)Spinach -- it's just an all around amazing food that has Vitamin C, different types of Vitamin B, magnesium, iron, calcium, potassium and zinc. You just can't beat this food for nutrition.

8)Tomato -- it contains that favorite anti-oxidant called lycopene

9)Walnuts --Vitamin E, Zinc and omega-3 fatty acids found in walnuts helps smooth skin tone, hair and keeps eyes healthy

10)Dark Chocolate -- of course this is why I even chose this list. It the polyphenols that are powerful antioxidants which let us age gracefully with a big smiles on our faces.

2009-08-26T17:16:00.000-07:00

Be Careful With Over The Counter Medications

PPA (Phenylpropanolamine) which can cause hemorrhagic stokes or cerebral bleeding in women ages 18-49, is found in many over the counter medications. The original study was reported in New England Journal of Medicine in 2000.

The following medications contain Phenylpropanolamine :

1. Acutrim Diet Gum Appetite Suppressant

2. Acutrim Plus Dietary Supplements

3. Acutrim Maximum Strength Appetite Control

4. Alka-Seltzer Plus Children's Cold Medicine Effervescent

5. Alka-Seltzer Plus Cold medicine (Cherry or Orange )

6. Alka-Seltzer Plus Cold Medi cine Original

7. Alka-Seltzer Plus Cold & Cough Medicine Effervescent

8. Alka-Seltzer Plus Cold & Flu Medicine

9. Alka-Seltzer Plus Cold & Sinus Effervescent

10. Alka Seltzer Plus Night-Time Cold Medicine

11. BC Allergy Sinus Cold Powder

12. BC Sinus Cold Powder

13. Comtrex Flu Therapy & Fever Relief

14. D ay & Night Contac 12-Hour Cold Capsules

15. Contac 12 Hour Caplets

16. Coricidin D Cold, Flu & Sinus

17. Dexatrim Caffeine Free=2 0

18. Dexatrim Extended Duration

19. Dexatrim Gelcaps

20. Dexatrim Vitamin C/Caffeine Free

21. Dimetapp Cold & Allergy Chewable Tablets

22. Dimetapp Cold & Cough Liqui-Gels

23. Dimetapp DM Cold & Cough Elixir

24. Dimetapp Elixir

25. Dimetapp 4-Hour Liquid Gels

26. Dimetapp 4-Hour Tablets

27. Dimetapp 12-Hour Exte ntabs Tablets

28. Naldecon DX Pediatric Drops

29. Permathene Mega-16

30. Robitussin CF

31. Tavist-D 12-Hour Relief of Sinus & Nasal Congestion

32. Triaminic DM Cough Relief

33. Triaminic Expectorant Chest & Head

34. Triaminic Syrup Cold & ; Amp; Amp Allergy

35. Triaminic Triaminicol Cold & Cough

These items are being recalled voluntarily because of a certain ingredient that is causing strokes and seizures in children:

1. Orange 3D Cold & Allergy Cherry (Pink)

2. 3D Cold & Cough Berry

3. 3D Cough Relief Yellow 3D Expectorant

2009-08-24T07:28:00.000-07:00

A Happy Heart

If you are having an issue deciding if the glass is half-full or half-empty, your heart would like you to choose the optimistic view.

For women over 50 optimism will lessen their chances of heart disease. Those women who saw life as a happy adventure had a 9% lower risk of developing heart disease and a 14% lower risk of dying from any cause compared to their most pessimistic counterparts.

In an article on CNN Dr. Hilary Tindle, an assistant professor of medicine at the University of Pittsburgh, explains that pessimism may be as bad as having high blood pressure -- a well-known heart risk factor -- when it comes to cardiovascular health.

It's the reduced level of stress that gives optimists a health boost. When dealing with problems they "cope with the problem head-on, and mobilize support to solve issues, more so than pessimists," the article explains.

2009-07-23T12:35:00.000-07:00

The Keys To Longevity

Walter Breuning, who is 112 and the oldest living person, has some great advice on how to live to a ripe old age.

1)Stay active in body and mind

2)Don't eat too much

3)Be good to people

That about says it all. Interestingly there are studies to back all of this up.

For activity in body - Men who were previously inactive but exercised between the ages of 50 and 60 were likely to live as long as those who exercised all their lives according to Swedish researchers from Uppsala University.

For activity in mind -- Recent studies highlight the importance of keeping your mind active through reading, learning and exploring in order to preserve brainpower.

Smaller caloric intake -- A study just out this month showed that monkeys who cut calories by almost a third slowed their aging and fended off death.

Acts of kindness -- A 2005 study from Hebrew University in Israel found a link between kindness and a gene that releases dopamine, a feel-good neurotransmitter in the brain.

2009-07-16T12:07:00.000-07:00

"Heart"ening News

Just when you thought you have heard about every miracle that our bodies can perform, a new one comes along.

A young woman, Hanna Clark, now 16, was the recipient of a donor heart that was grafted onto her own after she suffered heart failure as a baby.

After 10 years with two blood-pumping organs, Hannah's heart performed a miracle by healing itself to a point where the donor heart could be removed. It doesn't even sound possible.

A article on MSNBC explains how this happened. For four years both hearts were functioning but then she developed cancer as a result of the drugs she had to take so her body wouldn't reject the donor heart. But by that time her own heart had healed itself to the point where the donor heart could be removed.

Now Hannah can be found playing sports or working at her part time job.

Warms your heart doesn't it?

2009-07-13T11:38:00.001-07:00

I Just Knew That Wine Was Good for Me

Aside from feeling very sophisticated when you sip wine at dinner, wine is again in the news for its health benefits.

According to a new study released on July 13, drinking one cup of wine per day can reduce the risk of contracting Alzheimer's disease among those over 75. Even up to two glasses per day decreases the risk of Alzheimer's by 37%

And what is in the wine that is so healthy? Well in red wine in particular it's the antioxidants, called flavonoids, that is found in the skin and seeds of the red grape.

These flavonoids reduce the risk of coronary heart disease by:

-- reducing production of low density lipoprotein (LDL) cholesterol (also know as
the "bad" cholesterol)
-- by boosting high density lipoprotein (HDL) cholesterol (the good cholesterol)
-- by reducing blood clotting

2009-07-07T12:32:00.001-07:00

Wonder What Makes Your Food Healthy?

Sometimes we eat just to enjoy and other times I think we wonder just what is in that cherry that makes it so healthy.

A recent article on MSNBC probed some summer foods. So here's what you wanted to know but were probably afraid to ask.

Corn -- contains some B vitamins, including folate, that help the body produce energy, as well as vitamin C and phosphorus. And since it's a whole grain it can reduce the risk of stroke, type 2 diabetes and heart disease.

The bran component of corn contains a cornucopia of compounds, including ferulic acid, that act as antioxidants. These potent compounds also protect the heart and help maintain your vision.

Cooking corn activates its disease-fighting compounds

Cherries - They are full of beta-carotene, a carotenoid that turns into the usable form of vitamin A which can can protect the heart and your vision.

Cherries also contain heart-healthy phytochemicals, also known as flavonoids

Okra -- This food had 80% of the daily allowance of vitamin K, as well as vitamins C and B6 (important for energy production).

Eggplant - contains several vitamins and minerals including potassium, manganese, copper, and the B vitamins thiamin, vitamin B6 and folate.

2009-06-19T06:33:00.000-07:00

Again With the Fish

You would think that Omega-3 is the wonder food of the century for as much as you hear about its health benefits. Well it's in the news again and this time those healthy fats found in Omega-e fatty acids can reduce the risk of developing a retina-destroying condition known as age-related macular degeneration (AMD). (Actually this has been known for awhile but there are even more studies across the globe that confirm this.)

As reported in an article on CNN, a study done by the University of Sydney found people who ate a serving of fish every week were 3% less likely to develop early AMD than those who did not. And if you added a couple of servings of nuts each week the risk was by reduced by 35%.

If you don't know which fish to eat, Johanna Seddon, M.D., of the New England Eye Center and Tufts University School of Medicine recommends salmon, sardines and mackerel.

Green leafy vegetables should be included as well says Seddon but realizing that some people aren't able to get enough of these foods she suggested taking supplements containing fish oil or lutein.

2009-06-12T06:25:00.000-07:00

Day Dreaming -- Good for Mental Health

While most of us just feel lazy when we space out, our brains don't look at it that way. They feel relieved that they don't have to focus on the routine issues and can instead focus on solving the more difficult issues.

A study done by Kalina Christoff of the University of British Columbia in Canada, showed that our brains are much more active when we day dream then during the regular course of the day.

In an article on MSNCB, Christoff's research showed that during this state the brain's "executive network" — associated with high-level, complex problem-solving — lit up.

And that's a good thing since we spend about 1/3 of waking lives in this dream-like state.

2009-06-08T12:04:00.000-07:00

Composing Music to Heal Our Bodies

I get to brag about this one since some of the research is going on in my hometown, Cleveland Ohio. At our famous Cleveland Clinic Dr. Ali Rezai, director of the Center for Neurological Restoration, collaborates with The Cleveland Orchestra to compose classical pieces to play for patients during brain operations.

(I can personally attest to the healing force of the Cleveland Orchestra.)

In an article on MSNBC, author Bill Briggs points out that hospitals from Massachusetts General to the Mayo Clinic, are looking to music in the treatment of ailments from brain disorders such as Alzheimer's to cancer.

Dr. Claudius Conrad, a senior surgical resident at Harvard Medical School points out that "research has already shown that if you play a piece — like Mozart — at a certain slow beat, the listener will adapt their heart beat to the beat of the music.”

A study done at the University of Munich showed that critically ill patients required fewer sedative drugs when they listened to one hour of Mozart piano sonatas. Additionally patients showed a 50% spike in pituitary growth hormone, which is known to stimulate healing.

And here is proof of just how far medicine is going in adopting natural healing techniques. Dr. Michael Miller, director of the center for preventive cardiology at the University of Maryland Medical Center, recommends "listening to joyful music as part of an overall prescription for maintaining good heart health.”

2009-05-07T12:49:00.000-07:00

A Healthy Friendship

After a good laugh or heartfelt talk with my friends, my health improves. In additional to a mental boost I get an energy boost as well. Just the other day I was down about the state of the economy and after 1 1/2 hours spent with my friend Donna, I was ready to take on the world again.

Friendship not only improves our lives but according to a 10-year Australian study, it might save our lives. As reported in a New York Times article, the study found that older people with a large circle of friends were 22% less likely to die during the study period than those with fewer friends.

Th article also includes information from Bella DePaulo, a visiting psychology professor at the University of California, Santa Barbara, who says that in many studies friendship has an even greater effect on health than a spouse or family member.

2009-04-16T13:13:00.001-07:00

Some Tips on Living Longer

My hometown paper, The Plain Dealer, recently wrote an article about some ways you can increase your years on earth. Here are some methods that can add 5 or more years

* Floss Your Teeth -- gives you 6.4 years according to Dr. Michael Roizen, Chief Wellness Officer (is that a great title or what?) at the Cleveland Clinic

* Cross-Country Ski or Run Long Distances -- for 5.7 years of more fun

* Have a Good Attitude About Aging -- amazing you can gain 7.5 years if you have a positive perception of aging. That's from a study done by Miami Univ. in Oxford, Ohio

* Be Spiritual -- Having faith adds 8 years.. but you have to attend some type of service regularly

* 4 Simple Habits-- With this four you can adding a whopping 14 years!
1) Don't Smoke
2) Limit alcohol
3) Exercise Daily
4) Eat 5-7 servings of fruits and vegetables.

2009-03-27T12:06:00.001-07:00

Foods That Bolster the Heart

If you are like me, all of the men you know are reaching an age where they are beginning to worry about the health of their heart. So here are some foods that you can suggest they eat. You don't need to serve the food... you are too busy exercising.. just hand them this list.

Health Magazine came out with a list of 10 Heart Healthy Foods

1)Oatmeal
It the omega-3 fatty acids, folate, and potassium that make this a good food for your heart. It can lower the levels of LDL (or bad) cholesterol and help keep arteries clear.

2)Salmon
It's omega-3 fatty acids again that help reduce blood pressure and keep clotting at bay.

3)Avocado
This food is full of monounsaturated fat which lowers LDL levels while raising the amount of HDL cholesterol.

4)Olive oil
Here too it's the monounsaturated fat that provides the health benefit.

5)Nuts
Almonds, walnuts, and macadamia nuts are all full of omega-3 fatty acids and mono- and polyunsaturated fats.

6)Berries
Almonds, walnuts, and macadamia nuts are the good nuts.

7)Legumes
Lentils, chickpeas, and black and kidney beans contain calcium and soluble fiber as well as omega-3 fatty acids.

8)Spinach
Spinach contains lutein, folate, potassium and fiber.

9)Flaxseed
Just a small amount is full of fiber, omega-3 and omega-6 fatty acids.

10)Soy
Soy which is low in saturated fat, is still a great source of lean protein in a heart-healthy diet.