Vitamin D is a very important nutrient and over 90% of the population is deficient in this nutrient.  It is critical to maintain your vitamin D level above 60 ng/ml to optimize your immune function.  Now studies like these are also showing that it will also decrease your risk of developing MS and Crohn's disease, which are autoimmune diseases.

from www.drstrand.com

• Stevia. This plant-derived sweetener is noncaloric and can be used in baking or cooking, but needs to be diluted before using. I occasionally recommend it for diabetics and those who can't tolerate sugar.
• Honey. While it has some antioxidant properties, honey is not necessarily healthier than white sugar, mainly because it can stick to teeth and contribute to cavity formation. However, honey does have more fructose than sugar, which causes less stress to the pancreas.
• Splenda (sucralose). This artificial sweetener is 600 times sweeter than sugar. It is not all-natural, being derived only in part from sugar, and while it is FDA approved and appears safe, it has not proven itself to be beneficial in losing weight.
• Aspartame and Saccharine. These artificial sweeteners are found in some foods and are available to add to drinks and some foods. I do not recommend either of these - if you want to cut calories or are diabetic, I suggest stevia or sucralose instead.

Dr Andrew Weil

Juice of 2 Limes AND 2 Lemons

1 tsp of Lemon Zest and 1 tsp of Lime Zest (skin of lime/lemon finely grated)

4-5 sprigs of mint (Optional - also add 2-3 springs of lavender OR thyme)

Place everything in a large glass pitcher and pour 2 cups of hot water over mixture

Add 1 tsp of agave nectar (or to taste) and 3-4 drops of Stevia (or to taste).  Plain or Lemon Drop Stevia taste great.

Allow mixture to steep for 15-20 min.

Add 4 cups of cold water and place in fridge to cool.  If you want to drink immediately, add ice.

*Stevia is an all natural sweetener available at most health food stores.  It has 0 calories, does not spike your blood sugar and contains fiber.  I use the liquid form of Stevia by "Sweet Leaf".  Purchase at health food stores in the supplement section.  It comes in an eyedropper bottle - easy to use, no bitter after taste and lasts forever as a little goes a long way.  There are so many flavors - Plain, Vanilla Crème, English Toffee, Lemon Drop, Root Beer, and Chocolate etc.  I experiment with all the flavors - for example a few drops of "English Toffee" Stevia in a Chocolate USANA Nutrimeal** makes your shake's taste even better!

• 1 Bottle of Cold Sparkling Water
• ¾ cup Cold Unsweetened Cranberry Juice
• Liquid Stevia* to taste (Plain or Vanilla Crème – tastes like an Italian soda!)
• Optional:  Garnish with any type of fruit slices – lemon, lime, strawberries etc.

Sparkling Lemon/Lime Splash
Serves 4-6

• 1 Bottle of Cold Sparkling Water
• Juice of 2 Lemons (or 2 Limes)
• Liquid Stevia* to taste (Plain or Lemon Drop)
• Optional:  Garnish with any type of fruit slices – lemon, lime, strawberries etc.

USANA Rev 3** - Health Energy Drink

My favorite energy drink on the market – all natural and with all the power of an energy drink but without the artificial sugar or chemicals.  With vitamins, antioxidants, and caffeine derived from green tea, Rev 3 is a great alternative to the sugary energy drinks on the market.  

Working Out:  Pour 1 USANA Rev 3 can into your workout bottle. - fill the rest with water.   This will power you through your workout – natural energy and help you drink more water.

Cool Summer Energy Drink: Pour 1 USANA Rev 3 can into a large wine glass or glass with crushed ice.  Add raspberries or strawberries as garnish.

 

1.     Quaker 100% Natural Oats & Honey Granola (1/2 cup is coated with three teaspoons of sugar and more fat than a McDonald’s hamburger)

2.     Gwaltney Great Dogs Chicken Franks (loaded with fat)

3.     Entenmann’s Rich Frosted Donut (as much fat as nine strips of bacon)

4.     Nissen Cup Noodles with Shrimp (over 1,070 mg of sodium, plus loaded with more fat than a one-ounce bag of potato chips)

5.     Frito-Lay Wow! Potato Chips (fried in Olean, the artificial fat that has sent people to the emergency room with severe cramps or diarrhea).

6.     Oscar Mayer Lunchables (“It would be hard to invent a worse food than these combos…”)

7.     Haagen-Dazs Ice Cream (more than twice the fat of most regular ice cream – forty-six grams of fat in one cup of Butter Pecan)

8.     Campbell’s red-and-white-label soups (“brimming with salt”)

9.     Rice-A-Roni Chicken & Vegetables (one cup has 1,470 mg of sodium; Vegetables?  We found nine peas in a two –cup box!)

10.  Contadina Alfredo Sauce (one-third stick of buter on each cup of pasta…)

1.   Garlic cloves. - ready to crush

2.   Spaghetti Squash - a great snack

3.   Salad mixings - lettuce, grated carrots, bell peppers, cherry tomatoes, cucumbers

4.   Baby Carrots ready to eat

5.   Salsa - ALL kinds

6.   Balsamic Vinegar - for salad dressings

7.   Apples, cantaloupe and my favorite fruits

8.   Egg plant - cut in slices and grill

9.   Chicken breasts ready to grill at any moment

10.                   Canned white tuna

11.                   Sodium free spices

12.                   Vegetables of all kinds - asparagus, green beans, zucchini squash

13.                   Fresh Cilantro (makes salads delicious)

14.                   Low Glycemic Snack Bars - The USANA Chocolate Fusion is my favorite and Oatmeal Raisin heated up is amazing!

Here's the link: http://mysoncandance.wordpress.com/2010/05/13/the-nutrition-needs-of-serious-dancer-how-to-stay-healthy-strong-and-in-peak-performance-shape-part-1/

Michael Jensen, M.D., an endocrinology specialist at Mayo Clinic, Rochester, Minn., answers common questions about belly fat in men.

The term "male menopause" is sometimes used to describe decreasing testosterone levels related to aging. Female menopause and so-called male menopause are two different situations, however. In women, ovulation ends and hormone production plummets during a relatively short period of time. In men, hormone production declines more gradually. The effects — such as changes in sexual function, energy level or mood — tend to be subtle and may go unnoticed for years.

So what's the best way to refer to so-called male menopause? Many doctors use the term "andropause" to describe aging-related hormone changes in men. Other terms for so-called male menopause include testosterone deficiency, androgen deficiency of the aging male and late-onset hypogonadism.

Understanding male hormones over time

Testosterone levels vary greatly among men. In general, however, older men tend to have lower testosterone levels than do younger men. Testosterone levels gradually decline throughout adulthood — about 1 percent a year after age 30 on average. By about age 70, the decrease in a man's testosterone level can be as much as 50 percent.

Still, it's important to have a thorough medical evaluation before attributing low testosterone to normal aging. Left untreated, various medical conditions — such as obstructive sleep apnea — may decrease testosterone levels.

Some men have a lower than normal testosterone level without signs or symptoms. For others, low testosterone may cause:

• Changes in sexual function. This may include reduced sexual desire, fewer spontaneous erections — such as during sleep — and infertility. Your testes may become smaller as well.
• Changes in sleep patterns. Sometimes low testosterone causes insomnia or other sleep disturbances.
• Physical changes. Various physical changes are possible, including increased body fat, reduced muscle bulk and strength, and decreased bone density. Swollen or tender breasts (gynecomastia) and hair loss are possible. You may experience hot flashes and have less energy than you used to.
• Emotional changes. Low testosterone may contribute to a decrease in motivation or self-confidence. You may feel sad or depressed, or have trouble concentrating or remembering things.

It's important to note that some of these signs and symptoms are a normal part of aging. Others can be caused by various underlying factors, including medication side effects, thyroid problems, depression and excessive alcohol use. A blood test is the only way to diagnose a low testosterone level.

1.     changes in endogenous sexual and metabolic hormone levels and growth factors,

2.     decreased obesity and central adiposity and possibly

3.     changes in immune function.

Weight control may play a particularly important role because links between excess weight and increased cancer risk have been established for several sites, and central adiposity has been particularly implicated in promoting metabolic conditions amenable to carcinogenesis. Based on existing evidence, some public health organizations have issued

generally recommending at least 30 min of moderate-to-vigorous intensity physical activity on 5 d/wk.

Although most research has focused on the efficacy of physical activity in cancer prevention, evidence is increasing that exercise also influences other aspects of the cancer experience, including

1. cancer detection,

    

2. coping,

    

3. rehabilitation and

    

4. survival after diagnosis.

    

Our bodies are wired to benefit from exercising not only our muscles but our rich inner, human core – our beliefs, values, thoughts and feelings.     Herbert Benson, MD

 

How do our beliefs affect our health? Are our bodies and minds distinct from each other or do they function together as parts of an interconnected system? Because beliefs and emotions are largely ephemeral and imperceptible, Western medicine has largely assumed that their effects are neither physical nor measurable. Western medical science, in its passion to preserve life, has neglected the motivations that drive us, the meaning of life that makes people thirst for health and longevity.

 

The journey of Medicine from the Inside Out is an awakening of your deeper self – your invisible and indestructible reality – your essence identity. Medicine From the Inside Out  will help you to identify the patterns of your life and the deep interconnection of your mind, body, and spirit. The seven keys to unlock your natural healing wisdom are the critical regulators of the flow of your life energy.

This key regulates our ability to speak the truth. Keeping your word is very valued in our culture. This key feeds energy into the thyroid gland, which in turn affects metabolism and issues if timing.

Also known as the “third eye,” this key is the center of our mental and intuitive abilities. Within the Eastern spiritual literature, this is the spiritual center in which the interaction of mind and psyche can lead to wisdom. The key is to create an attitude or “posture” of openness to change and the ability to see the purpose for your life.

This key is our connection to our spiritual nature and to the transcendent dimension of life.

Developmental Stage                                     Throughout life

Location                                              Crown of the head

Body Organs                                       Major body systems, muscular system, skin

Physical Dysfunction                                     Chronic fatigue syndrome, energetic disorders, depression

Emotional Issues                                Transcendent ideas, humanitarianism, faith, spirituality, and devotion

Color                                                   Violet

Healing Questions 

·       Are you devoted to a particular spiritual path? If not, do you feel a need to find one?

·       What questions have you sought guidance with during meditation or moments of prayer?

·       What questions have you asked that seek insight into your life’s purpose?

·       What fears do you have related to your understanding of God?

Scientists have long known that people with certain temperaments are more prone to certain diseases.   For example, excessive hostility is associated with heart disease. Each of the seven keys corresponds to a certain universal set of emotions and specific memories of individual life experiences. Each key also corresponds to a stage of psychological and emotional development where memories are laid down and resonate at specific frequencies within your body.

As you grow through life, these keys are formed in a continuous building process. The nature of the key and its significance to your health is determined in much the same way your personality is determined by the experiences you have in your life. As you explore the keys, you can begin to see how your personality and life experiences are intertwined with your health.

Quantum physicists have confirmed the reality of the basic vibratory essence of life. The physical body that you can see and feel and touch is only an outer shell. To tap into your unlimited potential, you need to feel your body from within, to feel the life inside your body and thereby come to know that you are beyond the outer form.

The idea of a fundamental energy force flowing through us has been a mainstay of Eastern thought for millennia. The Indians describe this absolute energy as  prana, while the Chinese and Japanese refer to the universal life energy force chi, which is the source of all energy and whose flows are responsible for who we are.

Just as Western medicine has a detailed physical anatomical system, so too does Energy Medicine. You might think of it as an echo of your physical body, always moving, occupying the same “space,” only on a different, subtler level.  As you step into this world of energy, you will develop a new understanding of “energy anatomy.” The energy body has its own complex shape and form. Unlike the physical body that you see with the naked eye, the energy body is in constant flux, ever flowing and changing. For this reason, different observers see it in different ways. As a result, there are a variety of possible “maps” of the energy body.

Although the idea of an absolute energy force is central to many spiritual traditions, it is perhaps the ancient system of the seven energy centers -- vortices of energy --  that offers the most accessible and immediately practical approach to understanding this force and the way it works. According to ancient Indian teachings, these seven energy centers, or chakras (which means  disk), govern the generation and processing of energy in order to maintain our physical, emotional, and spiritual systems. The chakras were first described by Eastern, Egyptian, and Native American spiritual traditions that date back at least 20,000 years.

The chakras are each located at a spot along the body’s spinal column and are associated with specific emotional and physical processes. Although they cannot be seen or held as material entities, they are evident in the shape of our physical bodies, the patterns manifested in our lives, and how we think, feel, and handle life situations. They take in energy and information and consciousness that is all around us and process and distribute it to our physical, emotional, mental, and spiritual energy bodies. Each chakra processes energy that corresponds to specific physical, emotional, mental, and spiritual aspects of our being.

How appropriate that in modern times disks are a common storage unit of programmed information. The analogy of the Internet and our computer age is a visual way to look at these seven energy centers and the energetic body.  Each of the components of a computer can be used to explain the map of your energy anatomy.

This key is double sided. The first side is related to what drives us in life and to holding on versus letting go. The other side regulates our relationships with others and our sexuality. We learn to create methods to control our lives such as challenging authority and other people.

This is the center of your personal power. Self-esteem is essential for good health. This key determines the quality of our lives and our capacity to succeed in business, relationships, and healing. People with low self-esteem attract relationships and situations that reflect and reinforce this low self-esteem and visa versa.

A chakra is a center of activity that receives, assimilates and expresses life force energy. The word chakra literally translates as wheel or disc and refers to a spinning sphere of bioenergetic activity emanating from the major nerve ganglia branching forward from the spinal cord.

from www.releasingfat.com

samples of 20 different human breast tumors, found traces of 6 different Parabens in every sample.

"This is the first study to show their accumulation in human tissues," said Dr. Darbre.  "Their detection in human breast

tumors is of concern since parabens have been shown to be able to mimic the action of female hormone oestrogen,"

she said. (Source: Journal of Applied Toxicology, Volume 24, Number 1, 2004) (Dr. Darbre interview: BBC News Item 11/01/04)

motivation and education, go to my website: www.drkarenwolfe.com Click on “Join Now!” and then use my discount code to use the 3

month program for only $39.95. I can't recommend this program enough - you will learn so much for $39.95 over 12 weeks - where can you get anything for

that price these days?

stores. It has 0 calories and doesn’t spike your blood sugar. I use “Stevia Plus” made

1.      Tomato Stuffed with chicken salad
Yogurt (non-fat, sugar-free) - 4 oz.

2.      Turkey and Swiss sandwich made with a generous amount of turkey breast and low-fat Swiss cheese. Light Mayo, mustard, lettuce, and tomatoes can be added for personal taste. Again, the bread should be a coarse barley, oat bran, or rye bread. You can also use one of the sprouted breads like Silver Hills.
Whole fruit or a fruit bowl

3.      Oriental Chicken Bowl - Heat peanut oil in a skillet or wok and stir-fry chicken and broccoli. Season to taste. Serve with basmati rice and soy sauce.

4.      Greek Salad:

• Several romaine lettuce leaves, torn into bite sizes

   

• 1 chopped cucumber, (peeled)

   

• 1 chopped tomato

   

• ½ cup sliced red onion

   

• ½ cup of reduced-fat feta cheese

   

• 2 tablespoons extra-virgin olive oil

   

• 2 tablespoons of fresh lemon juice

   

• 1 teaspoon dried oregano leaves

   

• ½ tsp of salt

   

Directions - Combine the lettuce, cucumber, tomato, onion, and cheese in a large bowl. Mix the oil, lemon juice, oregano, and salt in a small bowl and pour over the lettuce mixture.

5.      Tuna salad or chicken salad made with real mayonnaise placed inside stone-ground pita bread. Side of whole fruit (apple, pear, orange)

6.      Chicken and Raspberry or Cranberry
Spinach Salad
Torn spinach with some torn mixed greens covered with boneless, skinless chicken breast. Add 1 cup of fresh raspberries or sweetened cranberries. You can also add a few walnuts and then use a healthy dressing.

7.      Turkey Roll-Ups
Place a slice of skinless turkey breast on a lettuce leaf. Add a strip of red and green peppers and roll up tightly in the lettuce leaf. Then dip into a low-fat bleu cheese dressing or mayonnaise. Ham or chicken breast may be substituted for the turkey.

8.      Apple-Walnut Chicken Salad - place a 3 to 4 ounces of boneless chicken breast (skinless) on a bed of lettuce or mixed greens with added chopped-celery. Then add a cup of chopped apple and 2 ounces of chopped walnuts. Use a healthy vinegar and oil dressing.

2. Elevated Insulin levels

3. High Fatty meals

4. Central obesity

5. Hypertension

6. Type 2 Diabetes

TRY THESE

1. Cranberry Water - buy unsweetened Cranberry Juice. Add 3/4 water and 1/4 cranberry juice and stevia to taste

2. Lemonade - 1/4 freshly squeezed lemons and 3/4 water water and stevia to taste

3. Skim milk Cappuccinos - sweeten with stevia or Agave Nectar

4. Pomegranate Juice and club soda

5. Sparkling water with lemon/lime in a special glass

 I find alcohol retains a lot of fluid and bloating!

There is no debate in the medical community that there is a vitamin D deficiency epidemic that is causing a myriad of problems, and that people need to be supplementing with much higher doses than the traditionally-recommended dose of 400 IU per day.  It's clear that we need to be supplementing with doses of at least 2000 IU/day, if not 4000 IU/day or more ....

When 25-hydroxy-vitamin D levels are below 15 ng/ml the risk for heart disease is particularly elevated. With 25-OH vitamin D levels above 30 ng/ml cardiac benefits may be substantial, and possibly even greater at the optimal serum range of 50 - 80 ng/ml. ⁸

or

Greek yogurt and blueberries

1 tbs chopped basil into 1/4 cup ricotta and spread on cucumber

In addition, diabetics are more likely to develop heart disease sooner than non-diabetics, the study found.

"Having diabetes at age 50 years and over does not only represent a significant increase in the risk of developing cardiovascular disease and mortality but also a very important loss in life expectancy and life expectancy free from cardiovascular disease," said lead author Dr. Oscar H. Franco, of the University Medical Center Rotterdam, the Netherlands, and Unilever Corporate Research, Sharnbrook, England.

Most people with diabetes -- about 95 percent -- suffer from the obesity-linked type 2 form of the blood sugar illness. That means that "prevention of diabetes is a fundamental task facing today's society aiming to achieve populations living for longer and healthier," Franco said.

His team published its findings in the June 11 issue of the Archives of Internal Medicine.

In the study, Franco's group collected data on more than 5,200 American men and women who participated in the ongoing Framingham Heart Study. These people were followed until they developed heart disease or died. In addition, the researchers noted whether they had diabetes.

According to the study, diabetic women had more than twice the risk of developing heart disease than non-diabetic women. In addition, women with diabetes who already had heart disease were more than twice as likely to die compared with non-diabetic women.

Among men, the researchers found that those with diabetes also had twice the risk of developing heart disease and faced a 1.7 times higher risk of dying after developing heart trouble, compared with non-diabetic men.

For those 50 and older, diabetic men lived an average of 7.5 years less than men without diabetes, and diabetic women lived an average of 8.2 years less. Moreover, life expectancy without heart disease still fell by 7.8 years in men and 8.4 years in women with diabetes compared with non-diabetics, Franco's group reported.

"Taking into consideration that treatment of diabetes and its complications accounts for at least 10 percent of health-care expenditure in many countries, effectively preventing diabetes will not only represent an increase in life expectancy and the number of years lived free from cardiovascular disease but may also represent important savings for health care, at least with respect to direct medical costs," Franco said.

One expert believes the study reflects the dangers posed by diabetes and the need for more efforts to prevent and control the disease.

"It's sobering to think about the number of years of life lost," said Dr. Larry Deeb, president for medicine and science at the American Diabetes Association. "We ought to be able to reduce the cardiovascular risk because we can manage diabetes better today, but we're not."

1, Stay away from sugars and highly processed foods

2. Replace with vegeatables - good bacteria produce waste products

3. Fermented Foods - sauerkraut, and GOOD yogurt

4. Avoid commercial yogurt - often have sweeteners

The term probiotics comes from the Greek "for life" (which gives you an inkling of what the word "antibiotics" really means). When ingested, these living microorganisms replenish the microflora in your intestinal tract.* This results in the promotion of a number of health-enhancing functions, including enhanced digestive function.*

A study conducted by Cedric Garland and other prominent vitamin D researchers determined that women with vitamin D levels above 52 ng/ml have half the risk of developing breast cancer as those with 13 ng/ml! Garland (et al) estimates that 58,000 new cases of breast cancer in the U.S. could be prevented per year by raising vitamin D levels to 52 ng/ml. Imagine what the global impact could be!

A simple blood test is all that's needed to find out your vitamin D level. Five years ago, a range of 20-100 ng/ml was considered normal. Just recently, this range was raised to 32-100 ng/ml. Make sure to ask your healthcare provider what your actual vitamin D level is.

You will be receiving an encouraging, motivational email from me every day of the 5 days.  The emails will be filled with practical tips that make a difference in your life.  Remember, this is not another diet.  You are developing healthy lifestyles that will not only improve the quality of your life, but also have a side effect of fat loss.  These are meant to be permanent lifestyle changes that will merely become part of your everyday life.  Your Best Days Are Still Ahead!

If individuals would just realize the fact that the lifestyle they have been living has major consequences on their health, we would make giant strides in solving our present health care crisis. People simply need to become more proactive and learn how to protect their health. This is the main reason this web page has been developed. It not only offers you the cutting-edge medical research but also a practical approach that allows you to be successful. These are healthy lifestyles that need to become an integral part of your life. You will learn that choices you make each and every day will greatly influence the most important gift you possess, your health.

• 3 tablespoons of olive or canola oil
• 2 tablespoons of water
• 2 tablespoons of soy sauce
• ½ pound of skinless chicken breast
• 1 package of fresh or frozen vegetables containing green beans, mushrooms, bell peppers, and broccoli
• 10 ounces of fresh spinach

Directions: Heat a large skillet or wok until water sizzles and then add 1 ½ tablespoons of oil and coat pan. Be sure to not heat this so much that your oil smokes. Then add chicken breasts and stir-fry for 2 to 3 minutes. Add the rest of the oil and then pour in the vegetable mix. Stir-fry for additional 4 to 5 minutes and then add the water and soy sauce. Continue to stir-fry for another 2 minutes and then add the spinach. Cover the skillet or wok and steam for 2 minutes over medium heat. Gently turn the spinach and steam for another 2 minutes and then serve.

When we come from love we rise above the actual physical issue and find the solution for everyones best and higest good.

 
He said, ‘If you will begin each day as if it is a grand adventure, not just something to survive or work to get done, but instead as a grand adventure; then you become a candidate for insight and revelation. That happens when we are focused on this day being an adventure.’

The prospective cohort study included 89,432 European participants, aged 20–78 years, who were initially free of cancer, cardiovascular disease, and diabetes. Participants were followed for an average of 6.5 years. Adjustments were made for follow-up duration, dietary variables, and baseline anthropometric, demographic, and lifestyle factors.

Total fiber was inversely associated with weight and waist circumference change during the study period. For a 10 gram/day higher total fiber intake, there was an estimated 39 g/year weight loss and waist circumference decreased by 0.08 cm/year. A 10 gram/day fiber intake from cereals results in 77 g/year weight reduction and 0.10 cm/year reduction in waist circumference. Fruit and vegetable fiber was not associated with weight change but had a similar effect on waist circumference as total and cereal fiber intake.

Over a period of 6.5 years, weight gain and increases in waist circumference would be expected in typical adults. The findings of this research may support a beneficial role of higher intake of dietary fiber, especially cereal fiber, in prevention of weight and waist circumference gain.

Am J Clin Nutr Vol. 91, No. 2, 329-336, February 2010

I would prefer that you choose fast-food restaraunts like some Mexican restaraunts where you can have a naked burrito and substitute lettuce for the rice.  When you begin to apply the principles you have already learned in the Healhy for Life Program, you will find that there are still a lot of healthy choices.

These dyes—petrochemicals, mostly—are often used to simulate the presence of healthy, colorful fruits and vegetables. But considering the adverse impact of these chemicals on children, and considering how easily they can be replaced with colorings derived from real food ingredients, it’s time to get rid of them altogether.

Too much salt in the diet is a major contributor to hypertension, stroke, heart and kidney disease, and other ailments. Starting in 1978, CSPI has been urging the Food and Drug Administration to use its regulatory authority to treat salt, or sodium chloride, as a food additive, as opposed to classifying it as an ingredient that is "generally recognized as safe," or GRAS. CSPI filed lawsuits against the FDA in 1982 and in 2005 to try to compel it to take action, and later in 2005 filed a regulatory petition which asked the agency to set maximum levels of salt in various categories of food. The agency held a public hearing in 2007 but hasn’t taken any action since.

Seventy percent of the population—a group that includes the elderly, African Americans, and people with existing high blood pressure—should consume no more than 1,500 milligrams of sodium per day, according to the federal government. Everyone else should limit themselves to 2,300 mg per day. But according to CSPI, average sodium intake is actually north of 4,000 mg per day. In May CSPI identified a number of popular chain restaurant meals that provide 5,000, 6,000, or 7,000 mg of sodium.

Reducing sodium by 25 percent over the next 5 years could also save the federal government billions in direct medical expenditures, according to CSPI.

New York City similarly helped spur nationwide changes in the food industry when it became the first jurisdiction to require calories on chain restaurant menus, and to phase out the use of artificial trans fats in all restaurants.

Dr. Michael L. Power, author of The Evolution of Obesity, says humans evolved with limited access to food and have a biological drive to gorge when easy calories are available. How we cope with this is the challenge of our times, Power says. "We need to understand our biological adaptations and change our social reactions."

1.     Water. Because the body is about 60% water, fluctuations in your hydration levels can change the number on a scale. If you’re dehydrated or have eaten too much salt, your body may actually retain water, which can cause scale weight to creep up. Similarly, many women retain water during menstrual cycles, which is another thing that can make that number change.

2.      Level of hydration - A quart of drinking water weighs about 2 pounds

3.     What we ate the meal before

4.    Some foods require more water to digest than others & that causes water retention. 

5.    Dehydration can cause water retention

6.     Constipation

7.     Not taking high quality cellular supplements to help body function efficiently

8.     Amount of sodium in our meals

9.     Hormonal fluctuations

10.  OTC Medications –  NSAIDs (non-steroidal anti-inflammatories) will cause you to retain fluid and can even cause some weight gain

11.  Stress Level

12.  Amount of activity the day before

13.  Emotional state – if I am “holding in resentment, anger, sadness….the body holds on too”

14.  Sleep Deprivation

15.  Insulin resistance

16.  Not able to exercise consistently

17.  Gaining muscle and you would weight a pound or two more but measure less in inches.

18.  Underactive thyroid—hypothyroidism

19.  Prescription Medications such as

1.     SSRI’s - -depressants like Paxil, Zoloft, Lexapro, and Prozac.

2.     hormone replacement therapy

• Women absorb and metabolize alcohol differently than men.⁴
• Alcohol consumption is associated with a linear increase in breast cancer incidence in women over the range of consumption reported by most women. A pooled analysis of several studies found breast cancer risk was significantly elevated by 9% for each 10-grams per day increase in alcohol intake for intakes up to 60 grams per day.⁵
• Although the mean lifetime dose of alcohol in female alcoholics is only 60% of that in male alcoholics, one study noted that cardiomyopathy (a degenerative disease of the heart muscle) and myopathy (a degenerative disease of skeletal muscle) was as common in female alcoholics as in males. The study concluded that women are more susceptible than men to the toxic effects of alcohol on the heart muscle.⁶
• Brain shrinkage in men and women was found to be similar despite significantly shorter periods of alcohol exposure or drinking histories in women.⁷
• Women with chronic pancreatitis have shorter drinking histories than that of men. Women with alcoholic hepatitis and cirrhosis were found to have consumed less alcohol per body weight per day than men. These findings indicate that women are more vulnerable to alcoholic liver disease than men.⁸
• Although alcohol problems are more common in male trauma patients, women with alcohol problems are just as severely impaired, have at least as many adverse consequences of alcohol use, and have more evidence of alcohol-related physical and psychological harm.⁹

The SAR value is a measure of the power of the cell phone and its potential for heating tissues.

Within days of the EWG launching the new SAR value database, almost 500,000 people had accessed the database, indicating very encouraging new interest by consumers in cell phone safety.

But simply choosing a phone with a lower SAR value does not at all mean the phone is safe. Camilla Rees, founder of www.Electromagnetichealth.org and co-author with Magda Havas, PhD of “Public Health SOS: The Shadow Side of the Wireless Revolution,” explains:

“There is overwhelming evidence that stress creates an environment where heart attacks and even sudden death become more likely,” says Dr. Joel Dimsdale of UC, San Diego, in the Journal of the American College of Cardiology

Job stress has been found to increase cardiovascular risk by up to 50%. In addition, stress lowers estrogen production, which reduces protections against heart disease in women, explains Dr. Stephen Manuck, a professor of psychology at the University of Pittsburgh

Stress appears to change the balance of chemicals in the brain in a way that may contribute to the narrowing of blood vessels—one theory for why we get migraines. Stress also is a factor in tension headaches. And physical reactions to stress—such as tensing the neck and shoulders, grinding teeth, or clenching the jaw—may make headaches worse.

Stress can exacerbate many common skin conditions, such as acne, psoriasis, hives, and rosacea. It may lead to hair loss, brittle nails, herpes outbreaks, and shingles.

The evidence linking stress to cancer is limited, but we do know that chronic stress can weaken a person’s immune system, which may make him or her more susceptible to certain cancers associated with viruses.

If you rely on caffeine to wake you up and keep you going, you aren't alone. Caffeine stimulates the central nervous system, alleviating fatigue and increasing wakefulness.

When to consider cutting back

For most people, moderate doses of caffeine — 200 to 300 milligrams (mg), or about two to four cups of brewed coffee a day — aren't harmful. But some circumstances may warrant limiting or even ending your caffeine routine. Read on to see if any of these apply to you.

'Grande' is your middle name

Though moderate caffeine intake isn't likely to cause harm, too much can noticeably affect your health. Heavy daily caffeine use — more than 500 to 600 mg a day, or about four to seven cups of coffee — can cause:

• Insomnia
• Nervousness
• Restlessness
• Irritability
• Nausea or other gastrointestinal problems
• Fast or irregular heartbeat
• Muscle tremors
• Headaches
• Anxiety

Even a little makes you jittery

Some people are more sensitive to caffeine than are others. If you're susceptible to the effects of caffeine, just small amounts — even one cup of coffee or tea — may prompt unwanted effects, such as anxiety, restlessness, irritability and sleep problems. How you react to caffeine may be determined in part by how much caffeine you're used to drinking. So, people who don't regularly consume caffeine tend to be more sensitive to its negative effects. Other factors may include body mass, age, smoking habits, drug or hormone use, stress and health conditions such as anxiety disorders. Sex may even play a role: Research suggests that men are more susceptible to caffeine than are women.

6 PM PACIFIC  - The Science of RESET with Dr. Karen Wolfe

Presenters:   Dr. Karen Wolfe, Australian Physician and creator of The Conscious Body Method (www.drkarenwolfe.com)

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The Science of RESET Thursday, February 4 , 2010 9:00 PM - 10:00 PM EST

In addition, Evatt suggests that some longtime coffee drinkers may actually be immune to benefits and not know it: The tiredness they feel in the morning is really withdrawal-related, he says, and that single or double shot just helps them get back to normal functioning, without providing a real boost. "All these things tell us that this is a substance that people can become dependent on, in the way they become dependent on other drugs."

From Harvard Research

Keeping Your Thyroid Healthy in a Toxic World

Now that you have some understanding of the importance of your thyroid and how it works, let’s take a look at the factors that can readily cause problems with your thyroid gland.

Diet

Your lifestyle choices dictate, to a great degree, how well your thyroid will function.

Eliminate junk food, processed food, artificial sweeteners, trans fats, and anything with chemical ingredients. Eat whole, unprocessed foods, and choose as many organics as possible.

Gluten and Other Food Sensitivities

Gluten and food sensitivities are among the most common causes of thyroid dysfunction because they cause inflammation.

Gluten causes autoimmune responses in many people and can be responsible for Hashimoto’s thyroiditis, a common autoimmune thyroid condition. Approximately 30 percent of the people with Hashimoto’s thyroiditis have an autoimmune reaction to gluten, and it usually goes unrecognized.

How this works is, gluten can cause your gastrointestinal system to malfunction, so foods you eat aren’t completely digested (aka Leaky Gut Syndrome[7]). These food particles can then be absorbed into your bloodstream where your body misidentifies them as antigens -- substances that shouldn’t be there -- our body then produces antibodies against them.

These antigens are similar to molecules in your thyroid gland. So your body accidentally attacks your thyroid. This is known as an autoimmune reaction or one in which your body actually attacks itself.

Testing can be done for gluten and other food sensitivities, which involves measuring your IgG and IgA antibodies[8].

Coconut Oil

Coconut oil is one of the best foods you can eat for your thyroid Coconut oil is a saturated fat comprised of medium chain triglycerides (MCTs), which are known to increase metabolism and promote weight loss.

Coconut oil is very stable (shelf life of 3 to 5 years at room temperature), so your body is much less burdened with oxidative stress than it is from many other vegetable oils. And coconut oil does not interfere with T4 to T3 conversion the way other oils can.

Iodine

Iodine is a key component of thyroid hormoneIn fact, the names of the different forms of thyroid hormone reflect the number of iodine molecules attached -- T4 has four attached iodine molecules, and T3 has three -- showing what an important part iodine plays in thyroid biochemistry.

If you aren’t getting enough iodine in your diet (and most Americans don’t, no matter how healthy your thyroid gland is, it won’t have the raw materials to make enough thyroid hormone.

Chlorine, fluorine and bromine are also culprits in thyroid function, and since they are halides like iodine, they compete for your iodine receptors.

If you are exposed to a lot of bromine, you will not hold on to the iodine you need. Bromine is present in many places in your everyday world -- plastics, pesticides, hot tub treatments, fire retardants, some flours and bakery goods, and even some soft drinks.

Stress and Adrenal Function

Stress is one of the worst thyroid offenders. Your thyroid function is intimately tied to your adrenal function, which is intimately affected by how you handle stress.

Many of us are under chronic stress, which results in increased adrenalin and cortisol levels, and elevated cortisol has a negative impact on thyroid function. Thyroid hormone levels drop during stress, while you actually need more thyroid hormones during stressful times.

When stress becomes chronic, the flood of stress chemicals (adrenalin and cortisol) produced by your adrenal glands interferes with thyroid hormones and can contribute to obesity, high blood pressure, high cholesterol, unstable blood sugar, and more.

A prolonged stress response can lead to adrenal exhaustionalso known as adrenal fatigue), which is often found alongside thyroid disease.

Environmental toxins place additional stress on your body. Pollutants such as petrochemicals, organochlorines, pesticides and chemical food additives negatively affect thyroid function.

One of the best destressors is exercise, which is why it is so beneficial for your thyroid.

Exercise directly stimulates your thyroid gland to secrete more thyroid hormone. Exercise also increases the sensitivity of all your tissues to thyroid hormone. It is even thought that many of the health benefits of exercise stem directly from improved thyroid function.

Even something as simple as a 30-minute walk is a great form of exercise, and all you need is a good pair of walking shoes. Don’t forget to add strength training to your exercise routine, because increasing your muscle mass helps raise your metabolic rate.

Also make sure you are getting enough sleep. Inadequate sleep contributes to stress and prevents your body from regenerating fully.

 

• TSH -- the high-sensitivity version. This is the BEST test. But beware most all of the “normal” ranges are simply dead wrong. The ideal level for TSH is between 1 and 1.5 mIU/L (milli-international units per liter)
• Free T4 and Free T3. The normal level of free T4 is between 0.9 and 1.8 ng/dl (nanograms per deciliter). T3 should be between 240 and 450 pg/dl (picograms per deciliter).
• Thyroid antibodies, including thyroid peroxidase antibodies and anti-thyroglobulin antibodies. This measure helps determine if your body is attacking your thyroid, overreacting to its own tissues (ie, autoimmune reactions). Physicians nearly always leave this test out.
• For more difficult cases TRH can be measured (thyroid releasing hormone) using the TRH stimulation test. TRH helps identify hypothyroidism that’s caused by inadequacy of the pituitary gland.

Other tests that might be indicated for more complex cases are a thyroid scan, fine-needle aspiration, and thyroid ultrasound. But these are specialized tests that your physician will use only in a small number of cases, in special situations.

Even if all your lab tests are “normal,” if you have multiple thyroid symptoms, you still could have subclinical hypothyroidis

The classic signs of a sluggish thyroid gland include weight gain, lethargy, poor quality hair and nails, hair loss, dry skin, fatigue, cold hands and feet, and constipation -- and these symptoms are relatively well known.

However, some of the conditions you might not associate with your thyroid include:

• High cholesterol
• Irregular menstruation
• Low libido
• Infertility
• Gum disease
• Fluid retention
• Skin conditions such as acne and exzema
• Memory problems
• Poor stamina

And there are, in fact, many more conditions that can be associated with poor thyroid function. Your thyroid plays a part in nearly every physiological process. When it is out of balance, so are you. This is why it is so important to understand how your thyroid gland works and what can cause it to run amok.

The sad fact is, half of all people with hypothyroidism are never diagnosed. And of those who are diagnosed, many are inadequately treated, resulting in partial recovery at best.

3. Start Simple – Don’t try to completely change your life in one day. It is easy to get over-motivated and take on too much. If you wanted to study two hours a day, first make the habit to go for thirty minutes and build on that.

4. Remind Yourself – Around two weeks into your commitment it can be easy to forget. Place reminders to execute your habit each day or you might miss a few days. If you miss time it defeats the purpose of setting a habit to begin with.

6. Get a Buddy – Find someone who will go along with you and keep you motivated if you feel like quitting.

8. Replace Lost Needs - If you are giving up something in your habit, make sure you are adequately replacing any needs you’ve lost. If watching television gave you a way to relax, you could take up meditation or reading as a way to replace that same need.

9. Be Imperfect – Don’t expect all your attempts to change habits to be successful immediately. It took me four independent tries before I started exercising regularly. Now I love it. Try your best, but expect a few bumps along the way.

10. Remove Temptation - Restructure your environment so it won’t tempt you in the first thirty days. Remove junk food from your house, cancel your cable subscription, throw out the cigarettes so you won’t need to struggle with willpower later.

Sources:

  Lifehack.org August 14, 2007

Before you make your New Year’s resolution, take a minute to avoid these common resolution mistakes -- and make sure it’s one you can actually keep. Typically, New Year’s resolutions don’t work for 4 reasons.

1. They’re all about what you think you should do

Stop smoking? Start exercising? Eat healthily? These all sound good on the surface, but typically a resolution is based on what you think you should be doing, rather than what you really want to be doing. Forget about what you or other people think you ought to be doing and look at what you really want.

2. Resolutions are like goals

Some resolutions are like goals in that they’re about getting more of something. The trouble is that setting goals rarely works. The problem is that as soon as you set a goal for yourself, you’re saying to yourself that you want more in your life than you have right now. The very nature of goals make you look forward to what’s next, never at what you’ve got right now. Once you reach a goal, what’s next? Another goal. Then another, then another. When do you get to stop and just enjoy life right where you are?

3. There’s no motivation or commitment

Over a third of resolutions don’t make it past January and over three quarters are abandoned soon after. The reason? No commitment. The problem is that you’re taking something that doesn’t mean anything to you and trying to make it happen. Resolutions lack a foundation of meaning and personal relevance that makes sure they run out of steam.

4. The timing’s all wrong

Not only are you coming off the back of the holidays and getting back to the harsh realities of the world, but you see the whole of the year stretching ahead of you and summer’s a whole 6 months away. Why wait for one particular day to make a decision, when there are 364 other equally great decision-making days available to you?

• Choose broiled, baked, steamed, and grilled foods – not fried.
• Get sauces on the side

• Leafy greens: 363 outbreaks involving 13,568 reported cases of illness.
• Eggs: 352 outbreaks with 11,163 reported cases of illness.
• Tuna: 268 outbreaks with 2,341 reported cases of illness.
• Oysters: 132 outbreaks with 3,409 reported cases of illness.
• Potatoes: 108 outbreaks with 3,659 reported cases of illness.
• Cheese: 83 outbreaks with 2,761 reported cases of illness.
• Ice Cream: 74 outbreaks with 2,594 reported cases of illness.
• Tomatoes: 31 outbreaks with 3,292 reported cases of illness.
• Sprouts: 31 outbreaks with 2,022 reported cases of illness.
• Berries: 25 outbreaks with 3,397 reported cases of illness.

CDC’s Advisory Committee on Immunization Practices (ACIP) has recommended that certain groups of the population receive the 2009 H1N1 vaccine when it first becomes available. These target groups include pregnant women, people who live with or care for children younger than 6 months of age, healthcare and emergency medical services personnel, persons between the ages of 6 months and 24 years old, and people ages of 25 through 64 years of age who are at higher risk for 2009 H1N1 because of chronic health disorders or compromised immune systems.

Vitamin D creates over 200 antimicrobial peptides in your body that serve as natural broad-spectrum antibiotics, so when your vitamin D levels fall, you also reduce your natural capacity to ward off colds, influenza and other respiratory infections.

During flu seasons, vitamin D levels in your blood are typically at their lowest point due to lack of exposure to sunshine.

At least four studies show this inverse association between lower respiratory tract infections and 25(OH)D levels. That is, the higher your vitamin D level, the lower your risk of contracting colds, flu, and other respiratory tract infections:

1. A 2007 study suggests higher vitamin D status enhances your immunity to microbial infections. They found that subjects with vitamin D deficiency had significantly more days of absence from work due to respiratory infection than did control subjects.

2. A 2009 study on vitamin D deficiency in newborns with acute lower respiratory infection confirmed a strong, positive correlation between newborns' and mothers' vitamin D levels. Over 87 percent of all newborns and over 67 percent of all mothers had vitamin D levels lower than 20 ng/ml, which is a severe deficiency state.
   
   Newborns with vitamin D deficiency appear to have an increased risk of developing ALRI, and since the child’s vitamin D level strongly correlates with its mother’s, the researchers recommend that all mothers optimize their vitamin D levels during pregnancy, especially in the winter months, to safeguard their babies' health.

3. A similar Indian study published in 2004 also reported that vitamin D deficiency in infants significantly raised their odds ratio for having severe ALRI.

4. Another 2009 report in the journal Pediatric Research stated that infants and children appear more susceptible to viral rather than bacterial infections when deficient in vitamin D. And that, based on the available evidence showing a strong connection between vitamin D, infections, and immune function in children, vitamin D supplementation may be a valuable therapy in pediatric medicine.

It’s been shown that vitamin D deficiency in American teens is very common. According to one recent study, only 25 percent of more than 3,500 teenagers, aged 12 to 19, had levels higher than 26 ng/ml, and 25 percent had levels lower than 15 ng/ml, which is a severe deficiency state.

And in another study that included 6,000 American kids between the ages of one to 21, 9 percent had vitamin D levels less than 15 ng/mL, and 70 percent had less than 30 ng/mL.

As you may recall, the optimal level of vitamin D is far higher than the conventionally recommended level of 30 ng/ml.

Ranges calculated based on the values of healthy people in tropical or subtropical parts of the world, where they are receiving healthy sun exposures, shows that your optimal vitamin D level is likely to be in the 50-65 ng/ml range.

Probiotic therapy has been scientifically studied and proved beneficial in the treatment of pets with diarrhea, inflammatory bowel disease, chronic renal disease, and pancreatitis.

Just as exciting are studies which indicate probiotics positively influence the development and health of your dog’s or cat’s immune system function.

According to Susan G. Wynn, DVM, of the Department of Small Animal Clinical Sciences, University of Tennessee:

“... it is increasingly clear that manipulation of the ecology of the gastrointestinal tract has powerful systemic effects. Use of probiotics clearly enhances immune function in a number of species, including dogs and cats, and appears to have a role in the treatment of animals with certain gastrointestinal conditions.”

Dr. Wynn goes on to say the use of probiotics in humans in the treatment of recurrent urinary tract infections, the prevention and management of allergies, and other conditions, suggests further potential benefits for our four-legged companions.

• Avoid alcohol and caffeine (including chocolate). Caffeine can worsen PMS symptoms by contributing to breast tenderness, nervous tension and anxiety.

   

• Start eating an anti-inflammatory diet. Especially eliminate polyunsaturated and trans-fats. They promote inflammation that can worsen PMS symptoms.

   

• Get plenty of omega-3s (from wild Alaskan salmon, sardines and other cold water fish, freshly ground flaxseed, and walnuts). They help ease cramps.

   

• Limit your intake of salt, sugar, alcohol and fat throughout the month; they all contribute to the fluid retention and bloating that can occur with PMS.

   

• Get at least 30 minutes a day of aerobic exercise such as walking, bicycling or swimming to improve mood, relieve stress and ease PMS symptoms in general.

   

• Do my breathing exercises daily and practice a relaxation technique such as yoga or meditation. This can help reduce anxiety and improve your sleep.

   

• Take 1,200 mg of calcium daily (you should notice effects on your PMS symptoms after three months). Use calcium citrate and take it with half as much magnesium, starting slowly at 200 mg and leveling off at 600 mg. Magnesium can reduce cramping by relaxing smooth muscle tissue in the uterus.

   

• Take vitamin B6. The amount found in a good multivitamin or B-complex is sufficient.

   

• Try evening primrose oil or black currant oil. These are good sources of gamma-linolenic acid (GLA), a natural anti-inflammatory agent that can help reduce breast tenderness. Take 500 mg of either twice a day. It may take up to three months for effects to become noticeable.

   

• Drink raspberry leaf tea, an effective remedy for menstrual cramps.

   

"So if hedging bets, I would bet that optimizing your vitamin D levels will offer far greater advantages and protection than getting a flu shot – whether it’s a seasonal flu vaccine or a swine flu vaccine."

Since vitamin D deficiency is both endemic and is associated with numerous diseases, it is one of the most important medical problems in modern society. Treatment of vitamin D deficiency in otherwise healthy patients must be individualized due to the numerous factors affecting vitamin D levels. Steps should be taken to keep patients with chronic diseases associated with vitamin D deficiency, especially internal cancers, in the higher normal range of vitamin D blood levels.

Take everyday actions to stay healthy.

• Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
• Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hands cleaners are also effective.
• Avoid touching your eyes, nose or mouth. Germs spread that way.
• Stay home if you get sick. CDC recommends that you stay home from work or school and limit contact with others to keep from infecting them.
  

Dr. Garland is widely regarded as the top epidemiologist on vitamin D and its relation to health. He led one of the latest studies on vitamin D for cancer prevention and his results were published in the Annals of Epidemiolog. The study proposed [a new model of cancer development -- dubbed DINOMIT -- that is centered on a loss of cancer cells' ability to stick together. The model is a departure from the older model of cancer development, which centers on genetic mutations as the earliest driving forces behind cancer. According to Dr. Garland:

"The first event in cancer is loss of communication among cells due to, among other things, low vitamin D and calcium levels. In this new model, we propose that this loss may play a key role in cancer by disrupting the communication between cells that is essential to healthy cell turnover, allowing more aggressive cancer cells to take over."

GrassrootsHealth has launched a worldwide public health campaign to solve the vitamin D deficiency epidemic in a year through a focus on testing and education with all individuals spreading the word.

And you are all invited to join in this campaign!

With Dr. Garland at the helm, The D*Action Project will be monitoring, for five years, the health outcomes of individuals who get their vitamin D levels to the levels of 40-60 ng/ml. I would highly recommend that you optimize your levels to the high end of this spectrum, as optimal vitamin D levels are 50-65 ng/ml, or 65-90 ng/ml if you are treating cancer.

Says Carole Baggerly, director of GrassrootsHealth:

"We will be tracking the incidence of many diseases, from cancer to diabetes and muscular function as well as pain levels to see what effect the higher vitamin D levels may have.

We expect to see a significant reduction in the incidence of breast cancer (and its recurrence), colon cancer, diabetes and myocardial infarction, compared with the general population. With the expansion of the project by individuals, we could substantially reduce this epidemic in a few years!”

GrassrootsHealth is sponsoring the use of blood spot test kits (laboratory analysis done by ZRT Labs) for a $40 fee to each individual. The tests are to be done twice a year by each individual along with the submission of some basic health data. The fee includes:

• A vitamin D blood spot test kit to be used at home (except in the state of New York)
• The results sent directly to you

You will be asked to take a quick health survey and also to take action to adjust your vitamin D levels to get into the desired ranges, ideally in consultation with a knowledgeable health care professional.

If you are a physician, medical institution or other health group, please also get involved by contacting Baggerly directly at: carole@grassrootshealth.org

To find out more go to www.grassrootshealth.org

 

Dr. Garland’s findings only lend further credence to the mountain of growing evidence that optimal levels of vitamin D are essential for your health. Here are just a few highlights into some of the most noteworthy findings:

• Some 600,000 cases of breast and colorectal cancers could be prevented each year if vitamin D levels among populations worldwide were increased, according to previous research by Dr. Garland and colleagues.[3] And that’s just counting the death toll for two types of cancer.

• Optimizing your vitamin D levels could help you to prevent at least 16 different types of cancer including pancreatic, lung, ovarian, prostate, and skin cancers.[4]

• A large-scale, randomized, placebo-controlled study on vitamin D and cancer showed that vitamin D can cut overall cancer risk by as much as 60 percent![5] This was such groundbreaking news that the Canadian Cancer Society has actually begun endorsing the vitamin as a cancer-prevention therapy.

• Light-skinned women who had high amounts of long-term sun exposure had half the risk of developing advanced breast cancer (cancer that spreads beyond your breast) as women with lower amounts of regular sun exposure, according to a study in the American Journal of Epidemiology.[6]

• A study by Dr. William Grant, Ph.D., internationally recognized research scientist and vitamin D expert, found that about 30 percent of cancer deaths -- which amounts to 2 million worldwide and 200,000 in the United States -- could be prevented each year with higher levels of vitamin D.[7]

Now we’re starting to see more evidence that the type of cancer in question may not be all that important, because vitamin D appears to play a key role in the development -- and prevention -- of ALL types of cancer!

Beyond cancer, researchers have pointed out that increasing levels of vitamin D could prevent diseases that claim nearly 1 million lives throughout the world each year![8]

REFERENCES

(1)Science Daily, “New Model Of Cancer Development: Low Vitamin D Levels May Have Role” May 26, 2009

[2] Annals of Epidemiology July 2009, Volume 19, Issue 7, Pages 468-483

[3] Nutrition Reviews August 2007 Volume 65, Supplement 1, pp. 91-95(5) (Registration Required)

The Journal of Steroid Biochemistry and Molecular Biology March 2007; 103(3-5):708-11

[4] Grant, William “Reduce Your Risk of Cancer With Sunlight Exposure,” Mercola.com March 31, 2004

[5] American Journal of Clinical Nutrition June 2007; 85(6):1586-91.

[6] American Journal of Epidemiology October 12, 2007

[7] Mercola.com “Daily Sunlight Can Keep Cancer Away” August 7, 2008

[8] Mercola.com “Lack of Sunshine Causes One Million Deaths a Year” August 24, 2007

 

Theories linking vitamin D to certain cancers have been tested and confirmed in more than 200 epidemiological studies, and understanding of its physiological basis stems from more than 2,500 laboratory studies, according to epidemiologist Cedric Garland, DrPH, professor of family and preventive medicine at the UC San Diego School of Medicine.[1]

Dr. Garland is widely regarded as the top epidemiologist on vitamin D and its relation to health. He led one of the latest studies on vitamin D for cancer prevention and his results, which were published in the Annals of Epidemiology[2], were nothing short of astonishing. Garland wrote:

“It is projected that raising the minimum year-around serum 25(OH)D [vitamin D] level to 40-60 ng/ml would prevent approximately 58,000 new cases of breast cancer and 49,000 new cases of colorectal cancer each year, and three quarters of deaths from these diseases, in the US and Canada.”

www.grassrootshealth.net/ -

Dr Mercola summarizes a few of the ways this 100% certified organic-based Turmeric can spice up your whole person:

• Boosts your antioxidant protection against free radicals*

   

• Helps promote your healthy skin*

   

• Supports your overall eye health*

   

• Provides you immune system support*

   

• Aids your skeletal system and joint health*

   

• Encourages your healthy liver function*

   

• Helps you maintain healthy cells with support against free radicals*

   

• Balances the health of your digestive system*

   

• Aids you in support of healthy blood and your circulatory system*

   

• Helps you maintain normal cholesterol levels to support your cardiovascular system*

   

• Assists your neurological system's healthy response to stress*

   

• Promotes a healthy female reproductive system*

   

• Helps you maintain blood sugar levels already within the normal range*

   

And more...

Millions of people use turmeric on a daily basis in their lives today. In India alone, up to 500 million people use it in one form or another every day.

Isn't it time you gave your body what it deserves?

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These dyes—petrochemicals, mostly—are often used to simulate the presence of healthy, colorful fruits and vegetables. But considering the adverse impact of these chemicals on children, and considering how easily they can be replaced with colorings derived

For one, you cannot just let this type of disease go on without proper treatment, because this is a reflux disorder that can lead to complications including cancer. Knowing how to stop heartburn or GERD is also about gathering information on what foods to avoid and what aspects of your lifestyle to correct.

If you know what induces the lower esophageal sphincter or LES, to become inefficient in sealing the entry points of the esophagus, you can prevent the disease from recurring. In fact, the linings of the esophagus can be damaged if this medical problem persists.

You should also have an awareness that heartburn may crop up if one has hiatal hernia, poor eating habits, incorrect sleeping habits, unhealthy lifestyle, is overweight, taking drugs for other medical conditions, or pregnant.

Below are the instances on how these diseases or conditions can lead to heartburn:

1. Hiatal hernia - or hiatus hernia arises when the upper portion of the stomach protrudes to the thorax caused by a tear in the diaphragm. In this case, it will be easier for the acid of the stomach to reflux into the esophagus.

2. Pregnant - GERD in pregnant women usually happens during the later part of pregnancy. Their digestive systems develop difficulty in digesting food intakes. Hence, large meals, citrus fruits, spicy and fatty foods; and any activity after each meal should be avoided while pregnant.

3. Overweight - Obesity can increase the pressure in the abdomen resulting to the upward push of stomach contents including acid into the esophagus.

4. Poor eating habits -  Regularly missing meals causes acid build up in the stomach that can disrupt the digestion processes.

5. Unhealthy lifestyle - Cigarette smoking weakens the LES and drinking alcohol beverages is akin to filling up your stomach with acid.

6. Drugs for other medical conditions - These include drugs for high blood pressure, abnormal menstrual bleeding, sea sickness, asthma, antidepressants, Parkinson's disease, insomnia or heart disease.

7. Incorrect sleeping habits and postures - If you lie down after eating, the tendency is for the stomach contents to press harder on the LES. You should wait for at least 2 hours to pass after eating and before lying down.

Arming yourself with adequate knowledge on how to stop heartburn can help you overcome this disease before it leads to a condition that can overcome you.

An Extensive New Literature Concerning Low-Dose Effects of Bisphenol A Shows the Need for a New Risk Assessment

Frederick S. vom Saal¹ and Claude Hughes^2,3

¹Division of Biological Sciences, University of Missouri, Columbia, Missouri, USA; ²Department of Medical and Scientific Services, Quintiles, Research Triangle Park, North Carolina, USA; ³Department of Biology, East Carolina University, Greenville, North Carolina, USA

Bisphenol A (BPA) is the monomer used to manufacture polycarbonate plastic, the resin lining of cans, and other products, with global capacity in excess of 6.4 billion lb/year. Because the ester bonds in these BPA-based polymers are subject to hydrolysis, leaching of BPA has led to widespread human exposure. A recent report prepared by the Harvard Center for Risk Analysis and funded by the American Plastics Council concluded that evidence for low-dose effects of BPA is weak on the basis of a review of only 19 studies ; the report was issued after a delay of 2.5 years. A current comprehensive review of the literature reveals that the opposite is true. As of December 2004, there were 115 published in vivo studies concerning low-dose effects of BPA, and 94 of these report significant effects. In 31 publications with vertebrate and invertebrate animals, significant effects occurred below the predicted "safe" or reference dose of 50 µg/kg/day BPA. An estrogenic mode of action of BPA is confirmed by in vitro experiments, which describe disruption of cell function at 10^{- 12} M or 0.23 ppt. Nonetheless, chemical manufacturers continue to discount these published findings because no industry-funded studies have reported significant effects of low doses of BPA, although > 90% of government-funded studies have reported significant effects. Some industry-funded studies have ignored the results of positive controls, and many studies reporting no significant effects used a strain of rat that is inappropriate for the study of estrogenic responses. We propose that a new risk assessment for BPA is needed based on a) the extensive new literature reporting adverse effects in animals at doses below the current reference dose ; b) the high rate of leaching of BPA from food and beverage containers, leading to widespread human exposure ; c) reports that the median BPA level in human blood and tissues, including in human fetal blood, is higher than the level that causes adverse effects in mice ; and d) recent epidemiologic evidence that BPA is related to disease in women. Key words: bisphenol A, dose response, endocrine disruptors, low dose, nonmonotonic, risk assessment scientific integrity. Environ Health Perspect 113:926-933 (2005) . doi:10.1289/ehp.7713 available via http://dx.doi.org/ [Online 13 April 2005]

Each battery caged hen used in the egg industry has cage space equivalent to:

A. Less than a sheet of letter-sized (copy) paper.
B. A single sheet of copy paper.
C. Two sheets of copy paper.
D. Four sheets of copy paper.

ANSWER

Answer: A

More than 90% of egg-laying hens in the United States are confined in barren "battery cages." Inside the wire enclosure, each hen has less space than the equivalent of a single sheet of letter-sized (copy) paper. An 8.5- by 11-inch piece of paper has an area of 93.5 square inches. On average, a caged laying hen in the United States has less than 70 square inches of cage space.

Research has shown that hens need an average of 72 square inches just to stand freely, 178 square inches to preen, 197 square inches to turn around, and 291 square inches to flap their wings. Inside these cages, the birds are unable to perform these important natural behaviors. Egg-laying hens are the most intensively confined animal in agribusiness.

FROM www.hsus.org (Humane Society of US)

The Center for Food Safety
660 Pennsylvania Ave, SE, #302
Washington DC 20003
P: (202)547-9359, F: (202)547-9429
office@centerforfoodsafety.org

The genetic engineering of plants and animals is looming as one of the greatest and most intractable environmental challenges of the 21st Century. Already, this novel technology has invaded our grocery stores and our kitchen pantries by fundamentally altering some of our most important staple food crops.

By being able to take the genetic material from one organism and insert it into the permanent genetic code of another, biotechnologists have engineered numerous novel creations, such as potatoes with bacteria genes, "super" pigs with human growth genes, fish with cattle growth genes, tomatoes with flounder genes, and thousands of other plants, animals and insects. At an alarming rate, these creations are now being patented and released into the environment.

Currently, up to 45 percent of U.S. corn is genetically engineered as is 85 percent of soybeans. It has been estimated that 70-75 percent of processed foods on supermarket shelves--from soda to soup, crackers to condiments--contain genetically engineered ingredients.

A number of studies over the past decade have revealed that genetically engineered foods can pose serious risks to humans, domesticated animals, wildlife and the environment. Human health effects can include higher risks of toxicity, allergenicity, antibiotic resistance, immune-suppression and cancer. As for environmental impacts, the use of genetic engineering in agriculture could lead to uncontrolled biological pollution, threatening numerous microbial, plant and animal species with extinction, and the potential contamination of non-genetically engineered life forms with novel and possibly hazardous genetic material.

Despite these long-term and wide-ranging risks, Congress has yet to pass a single law intended to manage them responsibly. This despite the fact that our regulatory agencies have failed to adequately address the human health or environmental impacts of genetic engineering. On the federal level, eight agencies attempt to regulate biotechnology using 12 different statutes or laws that were written long before genetically engineered food, animals and insects became a reality. The result has been a regulatory tangle, where any regulation even exists, as existing laws are grossly manipulated to manage threats they were never intended to regulate. Among many bizarre examples of these regulatory anomalies is the current attempt by the Food and Drug Administration (FDA) to regulate genetically engineered fish as "new animal drugs."

The haphazard and negligent agency regulation of biotechnology has had serious consequences for consumers and the environment. Unsuspecting consumers by the tens of millions are being allowed to purchase and consume unlabeled genetically engineered foods, despite a finding by FDA scientists that these foods could pose serious risks. And new genetically engineered crops are being approved by federal agencies despite admissions that they will contaminate native and conventional plants and pose other significant new environmental threats. In short, there has been a complete abdication of any responsible legislative or regulatory oversight of genetically engineered foods. Clearly, now is a critical time to challenge the government's negligence in managing the human health and environmental threats from biotechnology

FROM www.coolfoodscampaign.org

The Cool Foods Campaign

- educates the public about how food choices can affect global warming and empowers them with the resources to reduce this impact. Join our “Cool Foods” Campaign and help take a bite out of global warming by changing the way you eat.

For help implementing a menu labeling policy in your area or for more information, contact us at: nutritionpolicy@cspinet.org.

More than half of those under 30 say the average person becomes old before 60

Middle-aged respondents say it is closer to 70

Those age 65 and older say “old” is not until 75

One of the questions I get asked is WHAT DO YOU EAT??

Today we are going into my very own kitchen and learning how I apply The Ten Conscious Body Eating habits. So come on in and let’s get started

The Conscious Body Eating habits focus on what you CAN do rather than what you must AVOID OR ELIMINATE

1. Reach for COMPLEX CARBOHYDRATES..NOT CANDY - I LOVE to snack…These satisfy your hunger more quickly and are not highly caloric. Here are some of my favorite complex carbs – easy-to-eat vegetables

    

Ø  Jicama

Ø  Eggplant

Ø  Carrots

Ø  Plain air popped popcorn

Ø  Edamame

Ø  Bell Peppers

Ø  Fruit

2. Be Prepared with  healthful Snacks – SNACKS for trips, in handbag, drinks to avoid dehydration

    

3. Load up on fruits and vegetables – have your fridge STOCKED

    

4. Buy organic

    

5. SAVOR SALADS – lettuce, cherry tomatoes, cucumber, SALAD CONFETTI, Bean Sprouts, Bell Peppers, Coleslaw Mix, Cilantro, Banana Peppers, Grated Carrot, Edamame DRESSING – Balsamic V, Extra Virgin Olive Oil and Freshly Crushed Garlic

    

6. Focus on Fiber – 25 grams  day

    

7. Drink WATER – brain is 75% water by weight

    

8. PAUSE before eating

    

9. Good elimination

    

10. Minimize Animal Products -

     

Karen's Kitchen Episode 

How fun it was to create a kitchen episode. I talked about The Conscious Body Eating Habits

1. Reach for complex Carbs

2. Stock your refrigerator

3. Buy organic

4. Load up on fiber

5. Drink water

6. Exercise

...and more!!

Exercise benefits every part of your body -- including your largest organ, the skin.  Working out improves circulation, flushing  toxins from your skin.  Better blood flow also brings more oxygen and nutrients and may help your skin produce collagen, which staves off wrinkles.  Don’t fret about sweat -- exercise may actually help unclog pores.  Wash your face right after a workout and avoid tight headbands, which can trap sweat and irritate skin.  You can blend a bit of Rice bran with your Gentle Daily Cleanser to feel clean and refreshed after working out.

1. Be impeccable with your word
2. Make no assumptions
3. Always do your best
4. Don’t take things personally

How-to steps for maximum benefit

Step 1: Gentle Daily Cleanser

A mild, soap-free cleanser, with aloe and green-tea extract

Apply with a little water, massage into skin on face and neck, rinse clean

Step 2: Hydrating Toner

Removes lingering impurities, restores skin’s PH, and refines and brightens skin’s appearance

Apply to face and neck with fingers or cotton pad

Step 3: Perfecting Essence (daytime) or Serum Intensive (night)

Perfecting Essence

Ideal for sensitive skin; reduces uneven skin tone; contains Dermal Surface Renewal technology

Serum Intensive

Alpha and beta-hydroxy acids reduce fine lines and wrinkles; unclogs pores; contains Dermal Surface Renewal technology

Recommended for skin with acne; use over entire face, or spot treat acne

Step 4: Eye Nourisher

Contains Regenisomes; Dermal Surface Renewal technology; shea butter and Irish moss to moisturize

Apply very small amount with pads of ring fingers; lightly dot on skin under eyebrows and under eyes; avoid rubbing delicate eye skin

Step 5: Daytime Protective Emulsion or Night Renewal

Daytime Protective  Emulsion

Regenisomes are activated by sunlight to repair sun damage; aloe moistens the skin; plankton guards against drying effect of sun; contains SPF 15 sunscreen

Night Renewal

Dermal Surface Renewal technology; whole Grape and green-tea extracts undo daily stress; Vitamins A and E

Rice Bran Polisher

Use 2-3 times per week following cleanser

Exfoliates dead skin cells; papaya enzymes and beta-hydroxy acids break down dead cells; rice bran beadlets provide gentle scrub

      Recommended for skin with acne

Kukui nut oil moisturizes; aloe restores PH

Nutritious Creme Masque

Leaves skin feeling wonderfully soothed, softened, and restored

Rich in vitamins, minerals, and plant extracts to detoxify pores and intensely nourish the complexion

KEY FEATURES

—  Blends  Science and nutrition and psychology

—  Explores ALL life areas form exercise to nutrition to relationships and SLEEP

—  Practical down-to-earth practices

—  How to team up with a friend

Exciting time this week as I had a film crew in to shoot 14 episodes of a WEBTV series.

There's a lot of complicating factors as to why this occurs...

One reason is that the artificial sweeteners in diet sodas create a negative hormonal response in the body that increases fat storing hormone production and increases cravings for more sweets and refined carbohydrates in the time period after consuming the diet drink.

Another reason is that people may subconsciously think that because they are drinking a diet soda, that gives them more leeway to eat more of everything else, hence consuming more calories overall.

I've said this all along, but the bottom line is that if you're serious about your health and body, soda of any kind (and artificial sweeteners in anything for that matter!) should be avoided at all times, except for very rare occasions when you can't avoid them.

So what is a good alternative to diet sodas?

The best alternatives are good old water with lemon or unsweetened iced teas... you have plenty of options with teas - green, white, black, oolong, red... be creative in making your iced teas and you'll enjoy it more. Plus, you get a greater array of anti-aging antioxidants.

• If the caffeine you consume later in the day disrupts your nighttime sleeping, you are likely to be cranky and exhausted until you get a good night’s rest.
• Caffeine can also bring on a burst or two of energy, often ending with a spiral into fatigue.

Some people are more sensitive than others to the troublesome effects of caffeine. If you are sensitive to caffeine, decrease the amount of coffee, tea, and sodas you drink to see if this helps uplift your mood and energy level, particularly in the latter part of the day.

Omega-3s from fish seem to have positive effects on clinically defined mood swings such as postpartum depression, says Jay Whelan, PhD, head of the department of nutrition at the University of Tennessee.

Good sources of omega-3 fatty acids include:

• Herring
• Rainbow trout
• Salmon
• Sardines
• Tuna

One study evaluated the depression scores of elderly people whose daily diet was either supplemented with 200 micrograms of selenium a day or a placebo. Although more research is needed to confirm the findings, the group taking selenium had higher amounts of selenium circulating in their blood and significant decreases in their depression symptoms.

Try to get at least the recommended daily allowance for selenium: 55 micrograms a day for men and women.

Whole grains are an excellent source of selenium. By eating several servings a day of whole grains such as oatmeal, whole-grain bread, and brown rice, you can easily get 70 micrograms of selenium. Other foods rich in selenium include:

• Beans and legumes
• Lean meat (lean pork or beef, skinless chicken or turkey)
• Low-fat dairy foods
• Nuts and seeds (especially Brazil nuts)
• Seafood (oysters, clams, crab, sardines, and fish)

Researcher Pamela K. Murphy, PhD, at the Medical University of South Carolina says people can help manage their moods by getting at least 1,000 to 2,000 IU of vitamin D a day.

That’s significantly more than the RDA for vitamin D, which is 200 IU for adults under 50, 400 IU for ages 51 to 70, and 600 IU for people over 70.

Very few foods naturally contain vitamin D. So she recommends we get vitamin D from a variety of sources: short periods of sun exposure, vitamin D supplements, and foods.

Vitamin D can be found in:

• Fatty fish such as salmon, tuna, and mackerel
• Beef liver
• Cheese
• Egg yolks

But our primary source of dietary vitamin D is fortified foods, such as breakfast cereals, breads, juices, and milk.

      Now statin drugs have been shown to decrease inflammation and part of their clinical effectiveness is due to this aspect of these drugs. So researchers are not sure if it is the lowering of cholesterol or the anti-inflammatory aspect of these drugs that provide their health benefits.  However, omega-3 fats are the building blocks of the body’s natural anti-inflammatories. In fact, supplemental intake of the omega-3 fatty acids DHA and EPA found in filtered fish oil has been shown to significantly decrease inflammation throughout the body, including our arteries. They also do not have the adverse side effects that the statin drugs have. 

Studer M, Briel M, et al. “Effect of different antilipidemic agents and diet on mortality: a systematic review.” Archives of Internal Medicine, 2005 April 11;165(7):725-30

            This study again is pointing out that coronary artery disease is not a disease of cholesterol, but instead, is an inflammatory disease of the arteries. Native or unchanged LDL cholesterol and phospholipids are not the problem. The trouble begins when these highly sensitive lipids are exposed to excessive free radicals, which can easily and quickly oxidize them. These oxidized lipids now create a low-grade inflammatory response in the fine, single layer of our arteries. It is this inflammatory response that causes the damage to our arteries and leads to hardening of our arteries, which can eventual cause a heart attack.

Tsimikas, S., Brilakis, E. S. et al. “Oxidized Phopholipids, Lp (a) Lipoprotein, and Coronary Artery Disease” New England Journal of Medicine, 353:46-57

All these dishes feature one food that is rich in folic acid (folate) and another that is rich in vitamin B12. These two vitamins appear to help prevent disorders of the central nervous system, mood disorders, and dementias, says Edward Reynolds, MD, at the Institute of Epileptology, King’s College, London.

The link between higher food intakes of folate and a lower prevalence of depressive symptoms crosses cultures, too. A recent study confirmed this association in Japanese men. 

Folic acid is usually found in beans and greens. Vitamin B12 is found in meats, fish, poultry, and dairy.

Other dishes that feature B-12 and folic acid-rich foods include:

• A burrito or enchilada made with black beans plus beef, chicken, or pork
• A spinach salad topped with crab or salmon
• An egg white or egg substitute omelet filled with sauteed spinach and reduced-fat cheese

1. Freshwater fish – freshwater fish comes from rivers and streams. These are the fish most likely to be contaminated by pharmaceuticals. Some examples of freshwater fish are: carp, talapia, whitefish, walleye pike, trout and catfish.

    

2. Farmed fish - Farmed fish can have a range of problems. Because they don't have much room to swim and are prone to disease, antibiotics are used, as well as commercial dyes for a healthy color. Even the feed they are given may have toxins that are passed on to the consumer.
3. Warm water fish - Warm-water fish (such as Orange Roughy) are more likely to be sprayed with preservatives than cold-water fish. Polyphosphates, sulfites, sodium benzoate and polytrisorbate control mold, yeast and bacteria, but we do not know the long-term effects of consuming them. So best to avoid preservatives all together!

    

4. Wild-caught coldwater fish – Best

Here are six examples of wild-caught, eco-friendly fish found in cold water

• Anchovies

   

• Wild Alaskan salmon

   

• Pacific sardines

   

• Pacific longline cod

   

• Pacific halibut

   

• U.S Atlantic yellowfin tuna (ahi tuna)

   

1. Know Your Numbers. Vitamin D is a hot topic of research right now. There is an ongoing debate about how much vitamin D is required to build those healthy bones in our children. Last fall, the American Academy of Pediatrics doubled its recommended daily dosage of vitamin D to 400 IU per day for children from infancy to adolescence.3
   
2. Optimize Sun Exposure. It’s not called the sunshine vitamin for nothing. Your body is designed to create vitamin D from sunlight. Exposing your face, legs or back to the sun for up to 30 minutes, two or three times a week, will usually allow your body to produce all the Vitamin D that you need.
   
   Some caveats: The further you are from the equator, the weaker the sunlight and the more exposure is required. Also, darker skinned family members will absorb sunlight at a slower rate and therefore need additional exposure time.
   
   
3. Be Smart in the Sun. Your body will not absorb the healing benefits of sunlight through a layer of sunscreen, so you need to go “au naturel.” Healthy sun exposure means that if you are planning to generate your daily dose of vitamin D on a family ski outing, you monitor your exposure time carefully. Apply sunscreen before the glare off the snow gives your beautiful child an unhealthy sunburn.
   
   
   
   
4. Have Fun in the Sun. If you live in a cold climate, getting healthy sun exposure can feel more like torture. That cold, bitter wind cuts right through my four layers of fleece and long underwear and freezes everything it finds.
   
   Why not create your own “après ski” space right in your own backyard? Find a spot that is protected from the wind, but exposed to the sun. Put out a couple Adirondack chairs and throw a log in the fire-pit. Blast some party music through your outdoor speakers. Circle the troops and turn your faces into the sun.  
   
   5. Supplement with Vitamin D from Healthy Fish Sources. Do your children eat fish? Introduce them to the delicious, healthy benefits of salmon. Vital Choice Wild Seafood & Organics  offers the real deal: Pure, sustainable, Wild Alaskan Sockeye Salmon . Yum.
   

Since diet plays such an essential role in keeping your brain happy and healthy, here are some easy ways to boost your brain power, naturally!

• Eat cruciferous vegetables like cabbages, broccoli, kale and collard greens. In one study, two or more servings of these vegetables daily was linked to improved mental functioning. These veggies can be easily fermented into cultured veggies to make them even more digestible and nutritious. Learn the best way to eat these vegetables and read Why You Need to Cook These Vegetables for Maximum Nutrition.
• Try grain-like seeds (buckwheat, quinoa, amaranth and millet). These high protein seeds have all the benefits of grains yet are gluten-free and very high in protein. They help your body make serotonin, the neurotransmitter that helps you feel happy. Serotonin converts to melatonin at night helping you have a better night's sleep. This is one of the reasons we suggest you eat these grain-like seeds as part of your evening meal. You can get all of these grains conveniently online at the Gluten-Free Mall.
• Include organic, unrefined fats from fish, seeds and nuts. Wild Alaskan salmon & other healthy fish are top sources. Fish oil, cod liver oil and walnut oils are also good sources of omega- 3 fatty acids. Both raw and roasted pumpkin seed oil have zinc, vitamin E and niacin. These along with extra virgin olive oil, organic gluten-free extra virgin coconut oil, red palm oil, evening primrose, borage and flaxseed oil make up a wide variety of excellent oils that are a part of Health and Healing.
• Saturated fats like raw butter and ghee are a must as well. Of all the fats, raw butter most closely duplicates the saturated fat found in breast milk. Please remember that breast milk is rich in raw saturated fat because it is essential for the baby's developing brain. Pregnant women should eat raw butter and ghee before and during their pregnancy to ensure that their baby's brain is well developed before birth but also after birth as well. Woman who cannot nurse or who are concerned that their breast milk lacks adequate amounts of this vital fat should put tiny spoonfuls of raw butter and ghee into their baby's mouth several times a day. This has been a common practice in India for thousands of years and babies love the taste. Be sure to read, Baby Formula: The Key Health Risks to Baby that Every Mother & Someday-Mother-to-Be Needs to Know.
  
  Sadly, when America turned to margarine and processed fats and started to believe that butter was bad for us, we stopped feeding our brains the saturated fat it needs to help prevent Alzheimer's, ADD and even autism. Many of us will remember the margarine commercial on television where a woman dressed as an angry Mother Nature warned us: "It's not nice to fool Mother Nature." Decades later we can see that she was right. Today, we are paying a heavy penalty for trying to do so.
  
  If a goal in your life is to become healthy and happy, now more than ever it is essential to avoid processed fats like canola oil and vegetable oil. They have been bleached, deodorized and refined. Basically they are a poison and are especially damaging for your liver. For more information,read Why The Processing of Consumable Oils Has Devastated America's Health.
• Eat lightly cooked egg yolks. Egg yolks contain choline, a member of the vitamin B family that can "supercharge" brain cells in developing babies, and is part of a key memory neurotransmitter.
• Add ocean vegetables to your diet. Sea vegetables not only have omega-3 fatty acids but also contain all 52 minerals your body needs to function. Even better, they have a higher concentration of vitamins than any other food! Experiment with adding ocean vegetables like nori, kelp, hijiki and wakame to your diet
• Cleanse your liver. Your liver makes the amino acids necessary for your brain to function. Nourish your liver with foods and supplements that support its function. The liver likes green foods .

Stores Magnesium

A less known fact is that insulin also stores magnesium. But if your cells become resistant to insulin, you can‘t store magnesium so you lose it through urination.

Intracellular magnesium relaxes muscles. What happens when you can‘t store magnesium because the cell is resistant? You lose magnesium and your blood vessels constrict.

This causes an increase in blood pressure and a reduction in energy since intracellular magnesium is required for all energy producing reactions that take place in the cell.

But most importantly, magnesium is also necessary for the action of insulin and the manufacture of insulin. When you raise your insulin, you lose magnesium, and the cells become even more insulin resistant. Blood vessels constrict and glucose and insulin can‘t get to the tissues, which makes them more insulin resistant, so the insulin levels go up and you lose more magnesium. This is the vicious cycle that begins even before you were born.

Insulin sensitivity starts to be determined the moment the sperm combines with the egg. If a pregnant woman eats a high-carbohydrate diet, which turns into sugar, animal studies have shown that the fetus will become more insulin resistant.

We mentioned high blood pressure; if your magnesium levels go down or your blood vessels constrict you get high blood pressure. Insulin also causes the retention of sodium, which causes the retention of fluid, which causes high blood pressure and fluid retention: congestive heart failure.

One of the strongest stimulants of the sympathetic nervous system is a high level of insulin. What does all of this do to the heart? Not very good things.

There was a solid study done a couple of years ago that showed that heart attacks are two to three times more likely to happen after a high-carbohydrate meal and are specifically NOT likely after a high-fat meal.

Why is that?

Because the immediate effects of raising your blood sugar from a high-carbohydrate meal is a raise in insulin. This immediately triggers the sympathetic nervous system, which will cause arterial spasm, or constriction of the arteries. If you anyone is prone to a heart attack, this is when they are going to get it.

With conditions like autism, dyslexia, ADD, ADHD and dyspraxia on the rise, mainstream medicine is expecting to find the origin of these disorders in our genes

Gut and Psychology Syndrome provides information that is easily understood by the beginner and thorough enough for the advanced. It shines the light on why all diseases begin in the gut, how to rebuild your gut flora (beneficial bacteria that helps boost your immunity) and establishes a roadmap for recovery.

Suggestions for diet, detoxification and supplementation are provided, along with recipes so you can begin nourishing yourself and your family to health.

The researchers suggest that a ban be placed on the tax deductibility of fast food advertising.

Global food manufacturers are trying to solve the obesity problem with specific ingredients aimed at reducing appetite and parents are raising questions about vending machines in school. Still other measures are being taken to get kids away from TV sets and computer games so that they can add more exercise into their daily routine.

What’s interesting is that we keep looking for modern solutions, when perhaps it’s our modern times that got us here in the first place.

If we looked at life before and after processed foods, we’d see a very different picture of health. Is it possible that since the 1950’s, what we have really been experiencing is an epidemic of malnutrition?

After all, good health begins in your gut.

But more than 70 million Americans struggle with digestive problems, and many people are not even aware that their colons could be the culprit.¹

If you want to confirm that your colon is indeed truly healthy, read through our checklist below.

Some indicators of a healthy colon:

• Clear skin without blemishes

   

• Daily elimination

   

• Mild-smelling breath

   

• No mucous, partially digested food, or blood in your stools

   

• Elimination time between 18 and 24 hours

   

• A big bowel movement in the morning

   

• A smaller bowel movement later in the day

   

• Stools expelled effortlessly

   

• Soft, well formed stools, often in a long tube shape

   

Besides checking for the physical signs of a healthy colon every time you eliminate, you can monitor your elimination time (how long it takes food to be digested and excreted) to evaluate your colon health.

The easiest way to test your elimination time is to prepare beets. Their red pigment is so strong that it colors your stools, and you will know how long your body took to process them.

1. Prepare fresh beets (I prefer fermenting them, since unfermented beets are too sweet and can feed candida) to eat. Make sure you eat the whole vegetable and not just the juice because it travels through your system very quickly.

    

2. When you eat the beets, make note of the time and day.

    

3. Look at your stools until you notice the red pigment from the beets. Ideally this will be 18 to 24 hours after you first ate them.

    

• Fuzzy thinking or foggy mind

   

• Fatigue or sleepiness after meals

   

• Gas, bloating or extended stomach after meals

   

• Headache

   

• Joint pain

   

• Constipation

   

• Diarrhea

   

• Skin problems

   

• Allergy symptoms

   

• Emotional - Mood swings like emotional highs and then lows (anger, sadness, lack of will power, depression, etc.)

   

Too much alcohol, just like too much sugar, affects your kidneys, liver, stomach and small intestines, which explains some of what is happening in your body. Dehydration, electrolyte imbalances, gastrointestinal disturbances and disruption of sleep are some of the results.

And if you are aware of the symptoms of candida, they too carry a similarity.

Candida floods your body with a toxic by-product called acetaldehyde. Acetaldehyde produces similar symptoms to an alcohol hangover.

This serious toxin is poisonous to your tissues, is not easily eliminated and accumulates in your brain, spinal cord and muscles. Keeping in mind that your heart and intestines are muscles, you may now understand why you have symptoms of brain fog, muscle weakness and even pain.

And that’s simply too much for the human body to digest effectively.

Here’s what happens in your body after you eat too much sugar or processed foods²:

• Refined sugars enter your bloodstream.

   

• Blood sugar levels rise.

   

• Your pancreas is pressured to release insulin (a hormone that helps sugars get into your cells).

   

• The insulin helps to use up the sugar rapidly, so blood sugar crashes.

   

• Your body goes into a sugar low or hypoglycemia.

   

• More hormones are released to deal with the sugar low and return your body to a balanced state. This actually causes a stress response in your body.

   

• These hormones squeeze sugar from your liver, sending blood sugar back up.

   

Too much sugar causes your body to go on a roller coaster ride of ups and downs…and your moods often follow.

Sugar doesn’t really combine well with anything...not even vegetables. However, the food combining rules do say sugar can be eaten alone on an empty stomach. An example of this would be honey in hot tea in the morning when your stomach is empty.

1. Give up the so-called “natural” sweeteners too. While you may think natural sugars like honey, agave, brown rice syrup, barley malt and molasses are better than sugar, we recommend you avoid these too. They are still too sweet and contribute to onging acidosis of your body and they feed candida.

2.  Don’t Discount Your Emotions (Will Power?). Your cells have a memory for what you last ate, which means you crave more because it’s what your body remembers. If you stop eating sugar for 4 – 5 days, your body stops asking for it.

But how do we make it through the 4 – 5 days? Often it feels like we don’t have the willpower. You may feel pulled toward sweet foods...like you have no willpower. This also sets up a roller coaster of guilt and bad feelings.

• Sugar

   

• High fructose corn syrup

   

• MSG (monosodium glutamate)

   

• Aspartame

   

• Refined mineral-depleted salt

   

• Milk (particularly pasteurized, unfermented milk)

   

• Processed foods (like bread, chips, candy, cookies anddonuts)

   

• Wheat or gluten

   

Eat whole, healing foods that boost your immunity and detoxify your body. In this way, diet alone can go a long way to keeping you protected from toxins you encounter in the environment.

First, let's take a brief look at where many of these toxins are coming from:

• Air

   

• Water

   

• Food

   

• Drugs and tobacco

   

• Household and personal care products

   

• Stress and negative emotions

   

Candace B. Pert, Ph.D.

Author if The Molecules of Emotion

Research Professor

• Obesity

   

• Diabetes

   

• Metabolic syndrome

   

• Candida - (yeast infection)

   

• Weakening of the immune system

   

• Can block absorption of certain vitamins and minerals

   

• Can promote tooth decay and periodontal disease

   

• Can increase inflammation

   

• Can increase triglycerides and cholesterol levels

   

• May predispose individuals to other more serious addictions
• Can accelerate the aging process

Methanol/wood alcohol is a poison. Some people may remember methanol as the poison that has caused some "skid row" alcoholics to end up blind or dead. Methanol is gradually released in the small intestine when the methyl group of aspartame encounter the enzyme chymotrypsin.

The absorption of methanol into the body is sped up considerably when free methanol is ingested. Free methanol is created from aspartame when it is heated to above 86 Fahrenheit (30 Centigrade). This would occur when aspartame-containing product is improperly stored or when it is heated (e.g., as part of a "food" product such as Jello).

Methanol breaks down into formic acid and formaldehyde in the body. Formaldehyde is a deadly neurotoxin. An EPA assessment of methanol states that methanol "is considered a cumulative poison due to the low rate of excretion once it is absorbed. In the body, methanol is oxidized to formaldehyde and formic acid; both of these metabolites are toxic." They recommend a limit of consumption of 7.8 mg/day. A one-liter (approx. 1 quart) aspartame-sweetened beverage contains about 56 mg of methanol. Heavy users of aspartame-containing products consume as much as 250 mg of methanol daily or 32 times the EPA limit.(9)

Symptoms from methanol poisoning include headaches, ear buzzing, dizziness, nausea, gastrointestinal disturbances, weakness, vertigo, chills, memory lapses, numbness and shooting pains in the extremities, behavioral disturbances, and neuritis. The most well known problems from methanol poisoning are vision problems including misty vision, progressive contraction of visual fields, blurring of vision, obscuration of vision, retinal damage, and blindness. Formaldehyde is a known carcinogen, causes retinal damage, interferes with DNA replication and causes birth defects.(10)

Due to the lack of a couple of key enzymes, humans are many times more sensitive to the toxic effects of methanol than animals. Therefore, tests of aspartame or methanol on animals do not accurately reflect the danger for humans. As pointed out by Dr. Woodrow C. Monte, director of the food science and nutrition laboratory at Arizona State University, "There are no human or mammalian studies to evaluate the possible mutagenic, teratogenic or carcinogenic effects of chronic administration of methyl alcohol."(11)

He was so concerned about the unresolved safety issues that he filed suit with the FDA requesting a hearing to address these issues. He asked the FDA to "slow down on this soft drink issue long enough to answer some of the important questions. It's not fair that you are leaving the full burden of proof on the few of us who are concerned and have such limited resources. You must remember that you are the American public's last defense. Once you allow usage (of aspartame) there is literally nothing I or my colleagues can do to reverse the course. Aspartame will then join saccharin, the sulfiting agents, and God knows how many other questionable compounds enjoined to insult the human constitution with governmental approval."(10) Shortly thereafter, the Commissioner of the FDA, Arthur Hull Hayes, Jr., approved the use of aspartame in carbonated beverages, he then left for a position with G.D. Searle's public relations firm.(11)

It has been pointed out that some fruit juices and alcoholic beverages contain small amounts of methanol. It is important to remember, however, that methanol never appears alone. In every case, ethanol is present, usually in much higher amounts. Ethanol is an antidote for methanol toxicity in humans.(9) The troops of Desert Storm were "treated" to large amounts of aspartame-sweetened beverages, which had been heated to over 86 degrees F in the Saudi Arabian sun. Many of them returned home with numerous disorders similar to what has been seen in persons who have been chemically poisoned by formaldehyde. The free methanol in the beverages may have been a contributing factor in these illnesses. Other breakdown products of aspartame such as DKP (discussed below) may also have been a factor.

In a 1993 act ,the FDA approved aspartame as an ingredient in numerous food items that would always be heated to above 86 degree F (30 degree C).

Aspartame was approved for dry goods in 1981 and for carbonated beverages in 1983. It was originally approved for dry goods on July 26, 1974, but objections filed by neuroscience researcher Dr John W. Olney and Consumer attorney James Turner in August 1974 as well as investigations of G.D. Searle's research practices caused the U.S. Food and Drug Administration (FDA) to put approval of aspartame on hold (December 5, 1974). In 1985, Monsanto purchased G.D. Searle and made Searle Pharmaceuticals and The NutraSweet Company separate subsidiaries.

Aspartame is made up of three chemicals: aspartic acid, phenylalanine, and methanol

Aspartame accounts for over 75 percent of the adverse reactions to food additives reported to the FDA. Many of these reactions are very serious including seizures and death.(1) A few of the 90 different documented symptoms listed in the report as being caused by aspartame include: Headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain.

According to researchers and physicians studying the adverse effects of aspartame, the following chronic illnesses can be triggered or worsened by ingesting of aspartame:(2) Brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, parkinson's disease, alzheimer's, mental retardation, lymphoma, birth defects, fibromyalgia, and diabetes.

Once inserted, acupuncture needles are typically left in for about 20 to 40 minutes. They can be twisted, heated, or used to transmit small amounts of electricity into the skin to enhance nerve reactivity. This process is not usually painful, but will be felt to a greater or lesser extent depending on your sensitivity and the quality of your practitioner. Some insurance plans now cover acupuncture treatments, which can cost up to $100 per session.

• Fish oil contains high levels of the omega-3 fatty acid DHA (docosahexaenoic acid); a deficiency in DHA has been linked to depression. When DHA is plentiful, your mood isn't the only thing that gets a boost—memory and learning are enhanced as well. Not a fish fan? Essential fatty acids are also found in a variety of seeds, nuts, oils and leafy vegetables.

   

• Antioxidant-rich foods can also serve to bolster mental health. Try to include apricots, broccoli, carrots, pumpkin, spinach, sweet potato, blueberries, kiwi and oranges, among others, in your diet.

   

• Daily multivitamins are the final step in keeping your brain and body properly regulated. When selecting supplements, look for B vitamins, magnesium, folic acid, selenium, and the amino acids tyrosine and tryptophan. These brain boosters are important for curbing depression and anxiety due to their effects on the mood-regulating neurotransmitters serotonin, norepinephrine, and dopamine.

   

A 2007 review of the research on yoga, conducted by Kimberlee Bonura of Florida State University, reported that both short- and long-term practice can positively affect mental health. There is evidence that anxiety and depressed mood improve after just one yoga session, with benefits increasing the longer one continues to practice. Finally, yoga can serve to reduce stress hormone levels and relieve physical pains.

Such high fructose content is not typical of all agave products, "Depending on how the syrup is processed, it may or may not contain fructose

Agave offers no advantage in terms of calorie content: about 16 calories per tablespoon (the same as table sugar). BUT, the syrup's chemical makeup can differ significanly form other sweeteners. It does not spike the blood sugar that other sweeteners can cause.

Read the nesx BLOG for more information about AGAVE

Of particluar concern to some sleep experts is the age at which people are turning to sleeping pills. Adults under the age of 45 are fast replacing the elderly as  the prime market for sleeping pills. The most dramtic growth was seen in colege-age students

While most of us can benefit from a modest snack between lunch and dinner - think of a mixed snack with all 3 macronutrients - carbohydrate, fat, and protein. A low-fat cheese stick with a 100 calorie pack of crackers is great, or a yogurt, or even a protein bar under 200 calories. Think 150-200 calories here, to support your overall calorie plan....that's enough calories to keep you satisfied until dinner. Plus, with a late afternoon snack, you'll be less likely to overeat at dinner, as you will avoided getting overhungry from a mini-fast since lunch.

Many people do just fine with 3 meals a day, and meet their calorie needs without mid-meal snacking. Your blood sugar can regulate just fine this way (check with your doctor if you suspect hypoglycemia, or have other needs to eat more often). This can actually harm a weight reduction plan, if you're a "grazer", since eating more often goes along with eating more frequently. Again, for weight loss, it's the number of calories in and out that counts. Whether 3 or 6 meals a day - keep your calories balanced, with a balanced mix of carbohydrates, protein, and fats.

Knee Arthroscopy including Lateral Release, Chondral shaving, and partial meniscectomy

• 125 pounds lost
• down 12" belt size
• from 58-46 waist in pant size
• blood sugar stabilized at 105-110
• Pain in knees gone and can now walk and exercise
• A1C normal for past 6 months
• Reduced medications by half
• Blood pressure stabilized
• less knee pain, much less ankle swelling, more energy and stamina.
  

1. Improve Insulin Sensititivity

    

2. Decrease Oxidized LDL Cholesterol

    

3. Lower High Blood Pressure

    

4. Improve Cholesterol Levels

    

5. Decrease Risk of Diabetes

    

6. Lower Homocysteine Levels

    

7. Establish a Healthy Weight

    

Healthy lifestyles and becoming proactive in protecting your health is your best option to decrease your risk of heart disease or even reverse hardening of your arteries.

The main point you must remember that the lower your homocysteine level the better. You certainly would want to see your homocysteine level below 6.5. The lower the better is the key when it comes to homocysteine levels.