S Eden Back to Perfection
May 2010
Happy Mother’s Day!
4 Steps to Getting Pregnant Pilates for the Expectant Mom Healthy Diets for Baby
Healthy Mind, Happy You
Practical Ways to Fight Obesity
Adrenal Fatigue: Ta k e C h a r ge , N ow!
D on’t l et it ru n y ou dow n, page 13
The Wonders of Calcium Control Your Cholesterol Levels HDLs and LDLs, explained, page 15
Creative Goji Berry Recipes, page 8
A note from the Editor
“C
ommitment” was the key word in our last editor’s note—the first step to healing being a step toward a whole new lifestyle, mindset, and attitude.
Practice Makes Perfection
Beyond commitment, one must take the second step: practice. Modifying our lifestyles, eating habits, and views to exercise can be difficult, especially when we’ve developed those over the years and they’ve settled in our bones and spirit like a stubborn visitor that just does not want to leave. We at Sacred Eden invite you to open the door to let those old habits out, and welcome in new behaviors and practices. You can start small and gentle, like switching from white, processed foods to whole grain breads and fresh organic vegetables, exploring superfoods (such as the goji berry, for which we have innovative recipes for you on page 9), and countering stress without getting stressed-out yourself (page 5). Many of you know the price we have to pay for a lifetime of unhealthy routines. Our features in this issue shows you just a few: kidney disorders (page 11), adrenal fatigue (page 13), and heightened cholesterol (page 15), which can be stepping stones to a host of a whole new corridor of diseases and illness. Read through, and learn how you can reverse them—if you haven’t started yet. Here, we also tackle an epidemic that’s been plaguing the United States: obesity. Cutting through the theories and studies, we give you practical ways to fight it (page 6). Older readers and those who have abused their joints through age and wear and tear will also surely appreciate our report on arthritis and joint pain (page 7). And since this month is Mother’s Day month, our Healthy Solutions section is devoted to new and would-be moms. If you’re planning on becoming pregnant, already have a baby on the way, or would like to start your child on a healthy diet, please turn to page 3. After all, the gift of health and awareness is one of the best things we can give our children. For the rest of you, dear readers, let this issue continue to be a guide for you to stick to your renewed commitment to inner and outer healing. Every small, patient step, when taken collectively, amounts to huge leaps on the road to wellness. You need not to hurry things—as long as each step is made mindfully and soulfully. Your persistence in this transformed practice will pay off, and little by little, you will find that change can come easy. Longevity, vigor and youth—and indeed, near-perfection of body, mind and soul-will be your reward. Definitely worth trading in old practices for, don’t you think? Till our next issue,
Benjamin Ravaru Editor
Table of Contents
3
1
A Note From the Editor
Regulars
Healthy Solutions
6 11
3
Getting Pregnant: as easy as 1-2-3-and-4; Yes, You Can Exercise While Pregnant; Pilates for Pregnant Women; Folic Acid for a Healthy Self; Starting Your Baby Early on a Healthy Diet
Mind
5
Think Healthy! Paying attention to your mental health restores your overall balance. Do it by cutting down on stress factors, eating healthy, and teaching yourself how to relax
13
Body
6
Fight Against Obesity with Lessons from a TV Show. Winning over this growing epidemic may be of gargantuan proportions, but a few tried-and-tested tricks from pop culture may help
7
Getting Familiar with Arthritis. This form of joint pain can also affect the muscles, bones, tendons, and ligaments. While it can be chronic, it can also be managed and alleviated
15
8
Restore Your Hair the Gentle Way. Keeping a healthy head of full hair for both men and women doesn’t have to call for drastic measures. Some supplements do the trick from inside-out
10
Calcium Benefits More than Bones and Teeth. Abundant and richly available, this mineral (in partnership with magnesium, phosphorous, and vitamins A, C, D, and K) helps the body function like a well-assembled machine
17
Food and Nourishment
9 19
Glorious Goji. The goji is an Asian fruit that is growing in popularity for its health benefits. Goji is available fresh, dried or in juice form
19
Snack Ideas For Kids That Won’t Wreck Mom’s Diet. These healthy, low-fat choices won’t harm mom’s waistline—even if she nibbles (a lot!)
Features
11
Taking Care of the Body’s Own Detoxifiers. Responsible for ridding our bodies of toxins, the kidneys should in turn be periodically cleansed to avoid disease, stones, and cancer. Here’s a lowdown
13
Tired All the Time. Feeling weak, nervous, and fuzzy-headed? Your adrenal glands may not be working up to par. Here’s how to check and correct it
15
Cholesterol: The Good, The Bad, and The Truth. There’s more to LPLs and HDLs than we think. Controlling their levels with the intake of certain foods and exercise can lengthen our lives
17
The Common, Yet Hidden, Virus. One in eight people have the Herpes Simplex Virus 2, and only one in five is aware he or she has it. Although non-life threatening, it is uncomfortable and embrassing, and can cause psychological stress. Here’s the real deal
HealthySolutions Getting Pregnant: Easy as 1-2-3-and-4 1. Visit your gynecologist. This is a vital step as
you will need a German measles vaccination if you haven’t had one already, and to make sure you are receiving enough folic acid to prevent birth defects. The gynecologist will also answer any of your questions and will provide you with further tips on how to get pregnant.
2. Choose the best time to do it. The best time is
dependent on your ovulation cycle. Your ovulation period lasts six days--the first five days before and leading up to the sixth day in which you ovulate--and it’s during this time at which you are most fertile. Your ovulation period is usually midway between your menstrual cycles which for most women is about 14 days before their next period is due. If it doesn’t work for you, another tip is to wait until days 10 and 18 of your cycle (day 1 as the first day of your period) and have intercourse every other day during this time. This way, intercourse and ovulation are bound to coincide.
3. Get an At-Home Ovulation Kit. It is said that when you are ovulating, your body temperature increases by 0.8 degrees. These kits can give you warning from one to one and a half days in advance as to the best time to get pregnant.
4. Relax. If after a month or two you are still not pregnant, don’t
panic! If you were previously on the pill, it can take some time before your cycle is regularized which can delay the conception. It may also be harder for smokers to get pregnant so if you are a smoker, another tip on how to get pregnant is to decrease or stop smoking. If you are very seriously concerned about your inability to get pregnant and these tips on how to get pregnant have not helped, then you may want to consult a gynecologist.
Yes, You Can Exercise While Pregnant!
T
he only important thing to remember is that before starting an exercise program, whether pregnant or not, is to consult your doctor. If you get the greenlight, then start now! Consider:
It fights fatigue
As muscle becomes fatigued, they produce less force. Tired muscles are both less efficient and less effective—imagine putting these tired muscles under the weight gain a would-be mother gains; what would result are tired muscles that usually result in leg cramps or sore muscles. Healthy muscle units in pregnant women ensure an easier pregnancy and eventually, childbirth.
It helps reduce backaches By correcting her posture, a pregnant woman works the muscles of the lower back, to gain strength to carry her growing baby.
It helps increase the amount of oxygen Work and exercise rely on glycogen, a substance produced by the body from complex carbohydrates. The supply of glycogen in the muscles determines and limits the duration of activity. Exercise depletes the glycogen in the muscles and leads to tiredness. However, when glycogen is depleted by strenuous activity, it is replaced in quantities greater than before, as if the body recognizes the need to lay in a larger supply of fuel. Hence, oxidation is essential for converting glycogen to the energy that pregnant women need with which to flex muscles, or practice the lungs and heart for the strenuous act of childbirth.
HealthySolutions Folic Acid for a Healthy Self
F
olic acid is one of the first supplements prescribed for pregnant women, and women who wish to become pregnant. It helps create healthy, new cells, and helps prevent birth defects. You can find folic acid in many food groups, and also vitamin supplements. You can get a good amount of folic acid in your daily diet with three ways: Get a good vitamin supplements that contains 400 micrograms of folic acid. Begin your day with folic acid. Choose a breakfast cereal that is full of folic acids; the label will say it contains 100 percent of recommended daily about of folic acid, which is 400 micrograms.
Try Pilates!
You can also increase your consumption of foods that are rich with folic acids. These foods include enriched cereal, bread pasta, and other grains. Also, adding orange juice and more green vegetables to your diet is suggested.
P
ilates is a safe and effective approach to exercise for pregnant women to assist with breathing, body alignment and to recover body shape and tone after birth. Pilates focuses on breathing, which promotes relaxation and helps activate the transversus abdominus. The transversus abdominus is the deepest of the abdominal muscles and is responsible for supporting the lumbar spine and pelvic area at a time when ligaments are lax due to the natural hormone relaxin excreted by the body during the pregnancy and nursing stages. Lateral breathing also inherent in Pilates fitness, which improves rib cage mobility when the range of motion in the diaphragm is limited due to the high position of the baby in the third trimester. Back pain is a common side effect of pregnancy. Unless the abdominal muscles, pelvis and spine are strengthened, problems with the back can occur. Strengthening the transversus abdominus (“abs”) through guided Pilates movements will not only improve back pain and postural alignment, but will aid women during labor for a much quicker and safer delivery. Research has shown that activation of the transverses abdominus also activates the pelvic floor, keeping these muscles strong and supple for the birthing process. This can also help with any incontinence that you may experience during and after pregnancy. The nature of movement in Pilates exercise is low impact and allows pregnant women to exercise effectively without experiencing any undue stress on the now lax joints, or an increased heart rate. Pilates also involves many stretching and toning exercises that helps to maintain hip flexibility and stamina, which is essential for well-being and preparation for childbirth. Just remember: Get a certified Pilates instructor who has experience in working with pregnant women!
Starting Your Baby Early on a Healthy Diet
T
he first year of solid foods is a very important time for establishing your child’s eating habits. What your child eats, and more importantly, does not eat, during this time can impact their habits for life. Here are some tips for starting out right with your child’s first menu.
Watch the sugar Eliminating refined sugar from your child’s diet in the early days can help the child develop a taste for savory flavors, which in the long run, can help them enjoy a wider variety of foods, without having such a sweet tooth. In addition, a low sugar diet can help ensure that your child maintains a proper weight. So, keep the cookies and candies away. Use fruit and yogurt as dessert. Remember, if your child has not been exposed to sugar, she won’t miss it.
Feed whole grains Stay away from white flour. Try using wheat breads, oats and other whole grains instead.
Keep the beverages simple Milk, water and juice (watered down, to help reduce calories and sugar) are enough. Soda and sweetened drinks will work their way in eventually, but put them off as long as you can.
If at first you don’t succeed, try again Keep reintroducing healthy foods, even if they are not met with applause the first time around. Children’s tastes change, and what they didn’t like a few months ago might just taste better, so keep trying.
Evaluate the family eating habits As your child grows, she will be spending more time eating what the rest of the family eats, so it’s important that your eating habits be good, too. Are you serving a wide variety of foods? Think color--too much white food has a lot of calories, and not a lot of nutrition. Green, yellow, red and orange foods should be on your table on a regular basis.
Mind
Think
Healthy! Paying attention to your mental health restores your overall balance. Do it by cutting down on stress factors, eating healthy, and teaching yourself how to relax
A
ll humans have basic emotional needs-the need to feel important, accepted, and respected. Fulfilling these needs is essential. Consider our overall health as a three-legged stool: we have our physical, emotional, and mental health to take care of. If one goes, our body fails. Unlike physical health, emotional and mental stability is sometimes overlooked. Without secure emotional and mental health, one can be prone to depression, despair, and isolation. Start taking care of your emotional and mental health by building up your resistance to stress on a daily basis. Simple things to cut down stress and anxiety can do wonders. Things like: Organizing your time. Prioritize your tasks and do them one at a time, so you don’t get overwhelmed. Break bigger tasks down into separate, smaller tasks. Make a list and timetable. You will get them done more quickly and easily this way.
Avoiding too much alcohol. Alcohol can worsen the symptoms of anxiety and disrupt sleep. Many people reach for a drink to calm their nerves, but the consequences of overindulgence outweighs the benefits of initial relaxation. For some, a hangover, insomnia and dehydration make one feel worse than before one had a drink, and the depressants in alcohol can make you feel sluggish and anxious. Alcohol, like a simple sugar, is rapidly absorbed by the body. Like other sugars, alcohol increases hypoglycemia symptoms; excessive use can increase anxiety and mood swings. Eating complex carbohydrates. During anxious times, turn to comforting carbs. These foods act as a mild tranquilizer by increasing the amount of serotonin, a calming neurotransmitter, in the brain. Complex carbs, such as potatoes, wholewheat bread and pasta, take longer to digest than sugary simple carbs like white bread, so one can stay fuller longer and blood sugar is likely to stay steady, eliminating stress and anxiety. Carbohydrate-rich meals and snacks are thought to increase the amount of serotonin in the brain, which has a calming effect. Drinking eight or more glasses of water a day. Dehydration can lead to fatigue, headaches and stress. One should be well hydrated and drinking lots of water a day can decrease symptoms of anxiety. Taking multivitamins and mineral supplements. B vitamins, whose roles are to unlock the energy in food, are crucial, particularly B-6, which helps manufacture serotonin (the “feel good” hormone) in the brain.
Signs of Stress Are you running your body down? Here’s a checklist: Tension in your muscles, especially your neck and back Fidgeting, feeling you need to hold something in your hands (cigarettes, twirling pencils etc.) Difficulty in relaxing Mild depression High blood pressure Lack of concentration Irregular breathing
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Body
Fight Against
Obesity with Lessons from a TV Show Winning over this growing epidemic may be of gargantuan proportions, but a few triedand-tested tricks from pop culture may help
A overweight.
recent study pegged approximately fifty-eight million men and women as overweight; roughly 40 million are obese; and around three million are morbidly obese. Another study said that eight out of ten adults over 25 are
Obesity doesn’t just affect one’s appearance, it causes a multitude of health problems. Among these complications are: Insulin resistance, type 2 diabetes, hypertension, stroke, heart attack, congestive heart failure, cancer, gallstones, gouty arthritis, osteoarthritis, sleep apnea, and Pickwickian syndrome. It also affects one’s mental and emotional health, as being obese may alienate one from healthy social interactions and relationships. Pop culture has put this health issue in the general consciousness with the show The Biggest Loser. And it’s from the same show that we pool together the following practical tips to lose weight. Follow them and you'll have the satisfaction of knowing you did it all by yourself! 1. Put Weight Loss First. In the Biggest Loser household, WEIGHT LOSS COMES FIRST. Make it come first in your household, too. Sounds simple, doesn't it? It is. In fact, so simple that many people just overlook it. They try to fit exercise and meal planning around everything else in their lives, instead of making it a priority. Think: what is most important: getting the weight off, and becoming fit enough to put years on your life--or watching another TV show? Sit down with a pen and paper and allot at least one hour a day to planning meals, recording what you eat, and doing some form of exercise. You've still got 23 hours left to do everything else!
2. E is for Exercise--and Enjoy! What else do you notice in the Biggest Loser household? The more they exercise, the more they seem to enjoy it. Oh sure, they grunt and they groan; they sweat and they complain. But as the weeks go on, you'll hear them say things like: "I never thought I'd say that I look forward to working out--but now don't feel right if a day goes past without exercise!" The secret to enjoying exercise is finding what's right for YOU. If you don't really enjoy the gym, look for other forms of exercise. You need a mix of cardio and resistance training--but it doesn't have to be on machines. Walk, swim, dance, climb hills, push a wheelbarrow in the garden... there are endless choices that can be fun for you. Research what happens to various muscle groups--and to your heart--when you exercise, and pick activities that you will enjoy. 3. Identify the Triggers. Emotions run high when the contestants have to face their demons. Weight gain is rarely from just a physical cause. If you keep a food diary, and faithfully record not only what you eat but when (and why) you eat it, you'll soon see a pattern of emotional eating. What are your triggers? Boredom? Tiredness? Family arguments? Once you have identified these triggers, you can start working on strategies to defeat them. This can be as simple as challenging yourself every time you want food. ("Am I hungry--yes or no? If I'm not hungry, then why do I want to eat? Am I really just thirsty? If I'm running to the fridge because I'm upset, is there something else I can do to feel better? Is there a long-term solution that will fix this forever?" and so on.) If you're not yet ready to deal with the root cause, then be prepared with food that won't add to your problems with the resulting rolls of fat. Make sure that you have 'good' food at hand - but also food that you LIKE.
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Body Heat and cold
Getting Familiar with
Arthritis This form of joint pain can also affect the muscles, bones, tendons, and ligaments. While it can be chronic, it can also be managed and alleviated
If your care provider determines that the use of heat and/or cold is appropriate for use on your arthritis pain, it must be determined which kind of temperature treatment should be used. Moist heat, such as a warm bath or shower, or dry heat, such as a heating pad, placed on affected joint for about 15 minutes may relieve the pain. An ice pack or bag of frozen vegetables wrapped in a towel and placed on the sore area for about 15 minutes may help to reduce swelling and stop the pain. If you have poor circulation, do not use cold packs.
Joint protection In order to relieve the stress of everyday activity on an afflicted joint, which can exacerbate the condition and may lead to additional injury, a splint or brace can be used to allow joints to rest and keep them from being used. Consult with your medical care provider for recommendations.
Massage Massage is associated with temporarily relieving, rather than treating, the underlying cause of a loss of cartilage. A massage therapist will typically lightly stroke and/or knead the muscles around the joint, which increases blood flow to the stressed area. Arthritic joints are very sensitive, so choose a massage therapist familiar with the disease and problems associated with affected joints.
Exercise Low-impact exercises such as stretching, swimming, walking, low-impact aerobics, and range-of-motion exercises may reduce joint pain and stiffness while increasing joint mobility. A physical therapist or gym trainer can help plan an exercise program that will give you the most benefit with the least stress on the arthritic joints.
Weight Reduction
T
he word arthritis literally means joint inflammation, but it is often used to refer to a group of more than 100 rheumatic diseases that can cause joint pain, stiffness, and swelling in the joints. These diseases may affect not only the joints but also other parts of the body, including important supporting structures such as muscles, bones, tendons, and ligaments. Two of the most common forms of arthritis are osteoarthritis and rheumatoid arthritis. Most forms of arthritis can be divided into two general categories: acute and chronic. Acute pain is temporary, lasting a few seconds or longer. Chronic pain, such as that seen in people with osteoarthritis and rheumatoid arthritis, ranges from mild to severe and can last weeks, months, and years to a lifetime.
What Causes Joint Pain? The joint pain associated with arthritis may come from inflammation of the synovial membrane (tissue that lines the joints), the tendons, or the ligaments; muscle strain; and fatigue. A combination of these factors contributes to the intensity of the joint pain. Sports-related activities, as well as falls and other trauma, can injure the cartilage within a joint and, if it is not provided sufficient time to heal, chronic pain and persistent disability can follow. These activities and incidents may increase the risk of osteoarthritis, especially if there's impact involved or there's the risk of injury to ligaments. Additionally, damage to the bone surface can start a biological process that results in joint degeneration. This, in turn, often leads to rheumatoid arthritis or osteoarthritis. For chronic arthritis sufferers, learning how to manage your joint pain over the long term is an important factor in controlling the disease and maintaining good quality of life. Following are some means to alleviate the pain.
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In addition to alleviating some symptoms, weight loss associated with an exercise program is beneficial in relieving the extra stress that extra pounds put on weight-bearing joints such as the hips and knees. Studies have shown that overweight women who lost approximately 10 pounds substantially reduced the development of osteoarthritis in their knees. In addition, these studies suggested that if osteoarthritis has already affected one joint such as the knee or hip, weight reduction would reduce the chance of it occurring in the other knee or hip.
Transcutaneous electrical nerve stimulation (TENS) TENS uses a small device that is placed near the joint afflicted with arthritis and directs mild electric pulses to nerve endings in and around the arthritic joint. It is theorized that TENS blocks the pain messages sent to the brain from the nerves and modifies the body's perception of pain. Although TENS relieves some joint pain associated with arthritis, it doesn't offset the joint inflammation that is associated with arthritis.
Surgery In some extreme cases of persons with arthritis, surgery may be necessary to remove the synovium, realign the joint, or in extreme cases, replace the damaged joint with an artificial one. Total joint replacement provides not only dramatic pain relief but also significant improvement in joint motion and mobility for many people with arthritis.
Body
Beauty
Restore
Your Hair
the Gentle Way Keeping a healthy head of full hair for both men and women doesn’t have to call for drastic measures. Some supplements do the trick from inside-out by Mary Desaulniers
G
enetics has a lot to do with hair loss, as well as medical treatments like chemotherapy, skin eczema or allergies, excessive stress, poor nutrition, hormonal changes like menopause and "andropause", under-active thyroid, immune disorders to trichotillomania, a psychological disorder in which people are compelled to pull out their hair. A study in England has also shown a direct connection between smoking and hair loss. It also showed that smokers were four times more likely to have gray hair than nonsmokers. Some conditions can be treated medically through drugs like minoxidil and corticosteroids. Others might require something more drastic, like follicular hair transplant, a form of surgical hair restoration that does provide lasting benefits. The cost, however, can be prohibitive. But for normal folks in their 30s, 40s, even 50s, who are just starting to notice thinning hair, what preventative measures or supplementation can be taken to minimize hair loss? Because healthy hair is dependent on the health of the scalp (hair requires a plentiful supply of nutrient-rich blood to nourish the hair follicles in the scalp) it makes sense that eating nutritionally balanced meals will promote healthy follicles and healthy hair growth. In a recent interview, Dr. Shari Lieberman Ph.D CNS, a nutrition scientist and exercise physiologist at the University of Bridgeport, CT, claims that crash diets have been responsible for many cases of hair loss: "I'm seeing a lot of women not eating enough protein. A lot of them are eating vegetables; they're eating carbs. They've really gone off a lot of protein and sometimes I'll see hair loss in women for that." There is no doubt that a daily diet rich in protein, good carbs and essential fats is important for hair health. Hair is very sensitive to vitamin or mineral imbalances in the body. A flaky scalp can be caused by too little vitamin A; however, too much vitamin A can also bring about hair loss. Supplements, when taken on a consistent basis, at the average or standard dosage suggested below or at a dosage recommended by your physician, can be a strong deterrent to premature hair loss.
Get a scalp massage! Other preventative procedures could include a weekly scalp massage to stimulate blood flow and reduce stress which can contribute to hair loss, wearing a hat to protect hair and scalp from sun damage and avoiding abrasive hair treatment like permanents or coloring.
What You Can Try Evening Primrose Oil and Flaxseed Oil. Both of these are rich in omega-3 fatty acids which are essential for strong, healthy hair. Evening primrose oil contains a special fat called gamma-linolenic acid( GLA) which the body converts to hormone-like compounds called prostaglandins. The GLA in evening primrose oil is directly converted to anti-inflammatory prostaglandins which are effective against eczema and skin allergies. Taking evening primrose oil (1000mg 3 times a day) will prevent hair loss that is caused by excess flaking and shedding of skin on the scalp. Flaxseed Oil (14 g a day). This provides substances called lignans which may help fight cancer, bacteria, viruses and fungi. Flaxseed oil boosts the health of hair and nail and speeds the healing of scalp lesions that may contribute to hair loss. A recent study involving 10 men between the ages of 20 and 70 in varying stages of male pattern baldness ( AGA) showed that 8 of the subjects reported modest improvement of their hair loss condition, one reported much improvement and one subject reported no effect. Throughout the study, the daily numbers of hair loss decreased and 50 percent of the subjects noticed a decrease in oil secretion in their scalp. Zinc (30mg) can boost thyroid function and reduce hair loss that comes from an underactive thyroid. Zinc must be taken with its companion Copper (2 mg a day) in order to maintain proper mineral balance in the body. Copper also contains melanin, the pigment that colors hair and skin and can help reverse or delay premature graying. Zinc can also affect the levels of androgens, the hormones involved in some form of genetic hair loss. Biotin (1000 mcg a day) and Vitamin B-50 Complex (1 tablet twice a day) can also reduce the oiliness and flakiness of the scalp and strengthen the condition of the hair.
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Food
HealthyRecipes
Glorious Goji
T
This superfruit is great fresh or dried, in solid foods or as a smoothie
he goji is an Asian fruit that is growing in popularity for its health benefits. Goji is available fresh, dried or in juice form. Some goji berry recipes are simple and require no cooking whatsoever. Goji trail mix involves throwing goji berries in with other dried fruits and grains (pumpkin seeds, sunflower seeds, flax seeds, pecans, small amount of pine nuts, walnut pieces, dried blueberries, apples slices, cherries, peaches, pineapple, and a small amount of coconut shreds, and dark chocolate) for a delicious on-the-go snack.
You can also simply throw a few goji berries into your salads, just as you would dried cranberries or raisins. Or you can stir goji berries into your favorite ice cream. You can also pour goji juice into a popsicle tray to make goji-cicles!
Cream of Buckwheat with Goji Berries
Goji Elixir This is a great pick-me-up between meals and the most delightful way to enjoy a glass of water. Ingredients: One handful, goji berries Hot or cold water or herb tea Procedure: Add one handful of Goji Berries in a big glass of hot or cold water juice or herb tea , and let them sit and hydrate for a few minutes (they become plump and juicy), or put several handfuls in a pitcher.
Try putting goji berries into your chicken or duck marinade, or in your rice dishes, or add goji juice. 9 sacrededen
Goji Fruit Smoothie For a unique phytonutrient boost that feeds you down to a cellular level.
For people who struggle with wheat allergies and gluten intolerance, buckwheat, which is actually a fruit, is an ideal food. Buckwheat has plenty of protein and B vitamins, and is rich in phosphorus, potassium, iron, and calcium.
Ingredients: Equal amounts of goji berries, blueberries, cherries, cut up apples, raspberries, and blackberries Water, one cup Rice milk or orange juice Cinnamon or cocoa powder or chopped pine nuts
Ingredients: Goji berries, a handful Water, two cups Cream of buckwheat, one cup A dash of salt Procedure (makes two servings)
Procedure:
Bring 2 cups of water to a boil.
Put in blender all the fruits for a few seconds.
Slowly stir in a cup of Cream of Buckwheat, return to boil.
Add a cup of water, rice milk, or orange juice for easier blending. When done, pour into a tall glass and sprinkle on top the cinnamon or cocoa powder, and the chopped pine nuts.
Add a handful of goji berries per person. A dash of good quality salt is optional. Reduce heat to low, simmer 10 minutes stirring frequently.
Body
The Truth About
Calcium Stop before you pop that calcium supplement! You’re doing more harm to your body than you think
C
alcium is the most abundant mineral in the body. It is essential for the development and maintenance of strong bones and teeth; roughly 99 percent of calcium in the body is deposited in these two places.
It’s also been recommended and widely accepted as an essential mineral for numerous body functions--regulating heartbeat, conducting nerve impulses, stimulating hormonal secretions and clotting the blood. To function correctly, calcium must be accompanied by several other nutrients including magnesium, phosphorous, and vitamins A, C, D, and K. Knowing this, common sense would seem to point towards taking calcium supplements to increase our bone strength and keep our bodies functioning at peak, correct? Wrong. There has never been a more improperly and irresponsibly-distributed health myth than that of calcium supplements and that we need them to fight aging. The truth is just the opposite.
What really happens Calcification—yes, that dreaded word that sounds eerily like fossilization—is what happens. If you have joint aches and pains that don’t go away, stubborn scar tissue, stiff joints, or loss of hearing, chances are you’ve got heightened levels of calcium. Imagine sprinkling silt in between our bones, clogging the tissue and cartilage and hardening our joints. That’s what excess calcium does—it does not increase bone density and strength. On the contrary, it causes aging and a host of other undesirable conditions. Among others: “brain sand” (calcium deposits in the brain) calcium phosphate crystals cellulite hard plaque (found on gums bone spurs kidney and gall stones stiffness of joints low energy levels loss of memory and mental clarity loss of bone density weakened immune system
Calcification occurs when our bodies absorb calcium from bad sources (which, unfortunately, is from where most commercial calcium supplements are manufactured): coral calcium oyster shell calcium calcium citrate calcium carbonate that was mined from the earth The best sources of calcium are those from plants: vegetables, the pits of citrus fruits, carob, mesquite, and wheatgrass. Raw dairy products from free-range animals are good too—as long as you have the accompanying enzymes to digest them with. Pearl calcium is also good. It has the proper negative charge and signal proteins that increase mineralization. It’s safe, and assists in calcium’s natural function of detoxification and relaxation. Any good calcium aids in that, as well as lowering tension and increasing alkalinity.
cysts and arteries)
Good calcium, bad calcium
The Calcium Theory The belief that calcium supplements, and indeed, anything similar to it (such as oyster shells) can help bones and teeth, stems from Lavoisier’s Law: “A mineral is a mineral and cannot be changed.” He believed that to make up for lack of calcium, we should eat calcium.
Calcium may also be obtained from a variety of herbs, spices, and seaweeds. Examples include basil, chervil, cinnamon, dill weed, fennel, fenugreek, ginseng, kelp, marjoram, oregano, parsley, poppy seed, sage, and savory.
Options to Taking Care of Your Bones If bone mineralization is an issue, there are two minerals that assist in this task: silicon and magnesium. These two actually reduce calcification. Silicon-rich herbs include horsetail, nettle, hemp leaf, and oatstraw. Superfoods rich in both silicon and magnesium include cacao, or raw chocolates.
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Feature
Taking care of the Body’s Own
Detoxifiers
Responsible for ridding our bodies of toxins, the kidneys should in turn be periodically cleansed to avoid disease, stones, and cancer. Here’s a lowdown
E
ver wonder how precious our kidneys are? Here’s a quote from author Aldous Huxley:
“The kidneys are so beautifully organized; they do their work of regulation with such a miraculous--it's hard to find another word--such a positively divine precision, such knowledge and wisdom, that there is no reason why our archetypal man, whoever he is, or anyone else, for that matter, should be ashamed to own a pair." It’s a wonder then, that significant risk factors for chronic kidney disease (CKD) are not being addressed in the United States, according to a report of the National Kidney Foundation's (NKF) Kidney Early Evaluation Program (KEEP). This report summarized health information of 37,000 individuals who are at risk for kidney disease. Risk factors include diabetes,
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hypertension or a family history of kidney disease. Half of the participants in the report had CKD, yet only two percent were aware of it. Those with the disease tend to have other serious health problems, such as obesity and anemia. "Awareness of risk factors and the need for screening can go a long way toward early detection and prevention of kidney disease," says Allan Collins, MD, presidentelect of the NKF and director of the KEEP Data Coordinating Center. "Ninety percent of KEEP participants reported visiting their doctors in the last 12 months," continues Collins, "yet most were not aware that they could be at risk for chronic kidney disease." The right kind of screening is of critical importance, according to the NKF. Almost half of KEEP participants test positive for microalbuminuria, or trace amounts of protein in the urine, which is the earliest sign of kidney disease.
"The good news is that we appear to be having an effect on many populations that would advance to dialysis or kidney transplantation. Nearly 60 percent of KEEP participants provide post-screening follow-up information and many report consulting with their physicians regarding elevated blood pressure, anemia, and more because of information they learned through the screening," says Collins. "CKD is not just a 'kidney problem.' Kidneys are responsible for filtering toxins out of the body; if they're damaged, the whole body suffers," said Dr. Laura A. Williams, Global Project Head, Abbott, associate sponsor of KEEP.
Preventing kidney stones One way to take care of our kidneys is through kidney cleansing. Every day, your kidneys process the blood and helps to sift out waste products (like mercury, copper, arsenicbound chemicals and other toxins) and extra
water. The waste and extra water become urine. The urine then flows to your bladder through the ureters. Your bladder stores urine until you go to the bathroom. When your kidneys become overloaded with toxins, diseases of the kidneys and bladder can occur, as you are unable to discharge the waste and urine from your body. What are some of the other functions of the kidneys? Other than being vital in the elimination of metabolic wastes, your kidneys also help to regulate your blood pressure, maintain fluid and electrolyte balance, activates Vitamin D, helps in maintaining acid-base balance (excretes alkaline salts). Kidney cleansing is essential to rid the toxin built-up from the kidneys and the bladder. A cleansed kidney works optimally in its function to filter out pollutants, drugs, chemicals and other harmful materials. When you do a kidney cleanse, you also help to eliminate urinary tract infections and dissolves kidney stones. The most popular way, obviously, to prevent stones, is to drink a lot of water. Drinking less water makes urine more concentrated, making one more prone to develop new kidney stones. If you wish to take it to a more radical level, you can do a watermelon cleanse. Take 20 to 100 kg of watermelon (which will make up a few huge melons). Sit in a bath filed with water. Eat all the watermelons throughout a day (as much as you can), while continually empting your urinary bladder into the water.
influence of the environmental carcinogenic factors, as well as the spread and constant improvement of diagnosing possibilities. Surgery is a standard treatment for kidney cancer. Its aim is to surgically remove the tumor, usually along with the kidney and lymph nodes containing the tumor, and, if possible, surgically remove single metastases if they occur. A chance of cure (six-year survival rate without the presence of metastases is considered a recovery criterion) depends on the stage of the disease (the tumor's size, infiltration of the surrounding tissues, metastases to other organs), and accounts for up to 75 percent. However, in highly advanced stages, it is much lower. The presence of impossible to remove metastases worsens prognosis to a large extent. Used in the treatment of other cancers--chemotherapy and radiotherapy--are not very effective in treating kidney cancer. Better effects are achieved by using immuno or chemoimmunotherapy. However, they are effective only in some patients, and can cause serious side effects and complications in others.
In Chinese medicine, the kidneys represent fear. To counteract any fear, try this positive affirmation: “Water flows freely through me, making me safer.� As you repeat this affirmation regularly, try to sincerely feel its significance. Visualize it as a reality, not just words.
Here are some other tried-and-true tips: * Again - lots of water. This means eight 8-ounce glasses, and 12 glasses if you work outside. If your urine is smelly, you are probably not drinking enough water, and are at risk for a urinary tract infection (UTI). * Take vitamin C--2,000 mg. a day. * Avoid sodas or alcohol. If you do partake, for every glass of beverage, drink an extra glass of water. * Work to strengthen your immune system. * Check your family history. Did any of your parents or grandparents have kidney stones? Get the story and learn from it, which often means to improve your lifestyle.
Battling Kidney Cancer Kidney cancer is a malignant tumor developed from the kidney cells. Malignant kidney tumors account for 2 to 5 percent of malignant cancers in adults. Men are affected twice as often as women. The cause of kidney cancer is unknown, however, some genetic factors and damages of the kidney cell DNA caused by, for example, cigarette smoking, mutagens or environmental factors are taken into consideration. It is usually diagnosed in people over the age of 45, however, recently, the reduction of the age limit of people who are diagnosed with kidney cancer have been observed, which is affected by the growth of
An Ancient Herbal Cure for Kidney Stones People in the Mediterranean have been using the seeds of a desert flower called Bisra el Khela (Latin name: Ammi Visnaga, or Khela). This medicine has been used in Egypt for centuries. The recipe is quite simple: bring some water to the boil, throw in a table spoon full of these seeds, simmer for ten minutes, pass the liquid through a strainer, let it cool down and drink it. A very small glass of this bitter decoction will do. This potion has the ability to expand and enlarge the urinary tract, thus facilitating the passage of the kidney stone. A stone of 2mm to 3mm should be passed in a matter of 2 to 4 hours. But since not everybody is built the same, it may take longer with different individuals.
See your doctor immediately if you notice any of these symptoms: - Blood in the urine - Low back pain - Perceptible lump in the abdomen - Loss of appetite and weight loss - Subfebrile temperature or persistent fever - Spermatic cord varices (varicose veins) in men - Sudden drop of urine amount - Frequent infections of the urethras - Sudden appearance of arterial hypertension
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Feature
Tired all the time Feeling weak, nervous, and fuzzyheaded? Your adrenal glands may not be working up to par. Here’s how to check and correct it
W
ho ever thought that two tiny pyramid-shaped pieces of tissue could affect the way our body functions? The adrenal glands are just that—and do just that. Situated right above each kidney, their job is to produce and release, when appropriate, certain regulatory hormones and chemical messengers. Adrenaline is manufactured in the interior of the adrenal gland, called the adrenal medulla. Cortisol, the other chemical from the adrenal gland, is made in the exterior portion of the gland, called the adrenal cortex. The cortex also secretes androgens, estrogens, and progestins. Cortisol, commonly called hydrocortisone, is the most abundant -- and one of the most important -- of many adrenal cortex hormones. Cortisol helps you handle longer-term stress situations. In addition to helping you handle stress, these two primary adrenal hormones, adrenaline and cortisol, along with others similarly produced, help control body fluid balance, blood pressure, blood sugar, and other central metabolic functions. In the heightened nervous state of adrenal burnout, the body overproduces adrenaline, cortisol and other stress hormones. Constant stress and poor nutrition can weaken the adrenal glands. Eventually, this causes the adrenal glands, the front line in the stress reaction, to show wear and tear and become depleted. This frequently leads to impairment in the thyroid gland, which can cause a further decline in energy level and mood and is one of the reasons why many people have thyroid glands that don’t work well. When stress continues over prolonged periods of time, the adrenal glands can deplete the body's hormonal and energy reserves, and the glands may either shrink in size or hypertrophy (enlarge). The overproduction of adrenal hormones caused by prolonged stress can weaken the immune system and inhibit the production of white blood cells that protect the body against foreign invaders (in particular lymphocytes and lymph node function).
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Key symptoms of adrenal fatigue You're Tired For No Explainable Reason. People with adrenal fatigue experience extreme physical exhaustion and they don't have an explanation as to why (such as a strenuous workout). This isn't just everyday tiredness it is extreme exhaustion. You Gain Weight Easily - Especially Around the Middle. People with adrenal fatigue often notice they gain weight very easily. They especially notice the extra weight around the middle - and it's very hard to lose it. You Have Difficulty Rising In The Morning. Those with adrenal fatigue often find they feel tired when getting up in the morning - even with a full night's sleep. They often need stimulants like caffeine and sugar to “get going” both in the morning and throughout the day. You're More Susceptible To Flu and Colds. If you have adrenal fatigue, you may notice that you seem to be catching every flu and cold that comes within 10 feet of you. You'll also notice that it seems harder for your body to bounce back from illness. You Often Feel Overwhelmed and Run Down. People with adrenal insufficiency often feel run down and overwhelmed with the tasks they have to accomplish. They may feel as if they can't keep up and do it all. (This can lead to other symptoms like depression and social withdrawal) You May Crave Salty or Sweet Snacks. This may include high protein snacks like meat or cheese. Some people with adrenal fatigue can have an increased craving for salt. You might also notice an intense craving for sweets and fast carbs like donuts, chocolate bars, pastries, ice cream etc. You Feel Better In A Less Stressful Environment. Many people with adrenal insufficiency feel better when on vacation. Their symptoms may even clear up entirely but then return when they go back to their normal lives. You Are Troubled By “Brain Fog” or Inability to Concentrate. This may include things like the inability to remember certain details, appointments, etc. This may also include a feeling of confusion or difficulty concentrating.
Increased PMS For Women. Women with adrenal disorder may find their periods become heavier and/or irregular. They may also notice increased PMS mood swings and/or food cravings. Live healthier.Adrenal fatigue can be overcome and you can feel better. Listen to your body, cut back on stress and treat yourself well. Marked lifestyle changes can bring about noticeable improvement. Things like: Eating steadily, all day long. Skipping meals is one of the worst things you can do for your body. When you're hungry, your blood sugar drops, stressing your adrenal glands and triggering your sympathetic nervous system. That causes lightheadedness, cravings, anxiety and fatigue. Another drawback to skipping meals: The resulting low blood sugar can affect your ability to think clearly and shorten your attention span. Skipping breakfast is particularly bad, as it is a sure fire way to gain, not lose, weight. If you start each morning with a good breakfast and "graze" healthfully every two to four hours, your blood sugar
will remain steady throughout the day. You'll feel more rested and energetic. Eat protein with every meal. Eat complex carbohydrates such as brown rice. Avoid sugar, junk food, white pasta, white rice, white bread. Absolutely NO caffeine. Coffee/sodas over stimulates your adrenals and they deplete important B vitamins. Coffee does not give you energy; coffee gives you the illusion of energy. Coffee actually drains the body of energy and makes you more tired, because of vitamin and adrenal depletion. Exercise to relax. Walking, yoga, deep breathing, meditation, or stretching. No vigorous or aerobic exercise, which depletes the adrenals. Avoid alcohol, processed foods, and tobacco. Nicotine in tobacco initially raises cortisol levels, but chronic use results in low DHEA, testosterone, and progesterone levels. Reduce stress. Learn relaxation techniques such as deep breathing, visualization, progressive muscle relaxation.
Adrenal Health Checklist In order to determine the health of your adrenal glands, you need to have a simple blood, urine, or saliva test performed by your medical practitioner. Cortisol levels can be checked by blood or throughout the day by a saliva test. DHEA (Dehydroepiandrosterone), and Epinephrine, are some other indicators of adrenal function. Note that just because you have one or two of the symptoms of adrenal insufficiency does not mean that you have adrenal fatigue. However if you find you have the majority of these symptoms then you may want to investigate further. Low body temperature Weakness Unexplained hair loss Nervousness Difficulty building muscle Irritability
Adrenal dysfunction can disrupt the body's blood sugar metabolism, causing weakness, fatigue, and a feeling of being run down. It can also interfere with normal sleep rhythms and produce a wakeful, unrelaxing sleep state, making a person feel worn out even after a full night's sleep.
Mental depression Difficulty gaining weight Apprehension Hypoglycemia Inability to concentrate Excessive hunger Tendency towards inflammation Moments of confusion Indigestion Poor memory Feelings of frustration Alternating diarrhea and constipation Osteoporosis Auto-immune diseases/hepatitis Lightheadedness Palpitations [heart flutters] Dizziness that occurs upon standing
Common Causes of Adrenal Stress Anger
Chronic inflammation
Fear / Worry /Anxiety
Chronic infection
Depression
Chronic pain
Guilt
Temperature extremes
Overwork/ physical or mental strain
Toxic exposure
Excessive exercise Sleep deprivation Light-cycle disruption Going to sleep late Surgery Trauma/injury
Malabsorption Maldigestion Chronic illness Chronic-severe allergies Hypogycemia Nutritional deficiencies
Helpful Supplements
Poor resistance to infections
The use of small amounts of natural adrenal hormone (hydrocortisone) to bring slightly low adrenal function up to its proper normal daily range is often helpful.
Low blood pressure
Take a daily multivitamin to provide nutritional support to the adrenal gland.
Craving for sweets
Vitamin C (1,000-3,000 mg a day)
Headaches
L-Theanine (100-400 mg a day)
Scant perspiration
Pantothenic Acid (Vitamin B5, 300 mg a day)
Alcohol intolerance
Licorice (Glycyrrhiza glabra, no more than 1000 mg a day)
Insomnia Food and/or inhalant allergies PMS Dry and thin skin
Feature
Cholesterol: The Good, The Bad, and The Truth There’s more to LPLs and HDLs than we think. Controlling their levels with the intake of certain foods and exercise can lengthen our lives
Knowing Your Cholesterol Levels Total cholesterol level can be determined through a simple blood test with an at-home test kit. 240 mg/dL and over. People with cholesterol levels over 240mg/dL are at increased risk for heart attack and stroke. See a doctor, stat. 200 to 239 mg/dL. Consult your doctor to test further for LDL andHDL levels.
E
veryone deserves good health—a lifestyle wherein regular exercise and eating healthy is de riguer. Time has shown that less and less people are enjoying it, however. Decades ago, the concept of health was quite different from how we perceive it now. The concept of “healthy eating” was vastly different. Take for instance, how the Brady matriarch Marcia Brady would constantly feed her family red meat, specifically beef, in her belief that meat would provide all the proteins to make her kids grow strong and hearty. Fast forward to the present and the what used to be Bible truth before is now considered as one of the worst health mistakes one can take. We now know that red meat is not really a healthy option because of the large amount of fat that it contains. It’s the same with a lot of processed foods. We are now more conscious about the stuff that we consume and let into our system. An integral part of this new health consciousness is the increased awareness about cholesterol. With advances in nutrition research and medicine over the last few decades, cholesterol has been identified as the culprit in a number of diseases--most notably cardiovascular disease. Although this non-soluble waxy substance is a vital part for the maintenance of one’s health—did you know it’s used by the body to make hormones, cell walls and nerve sheaths?--too much of one type of cholesterol can actually be bad for the health.
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Less than 200 mg/dL. This is where your cholesterol level should be.
What it is Cholesterol is a fatty lipid, steroid and an alcohol found in the body tissues and blood plasma of vertebrates. It is the essential part of the outer membranes of human body cells, and it circulates in the blood. Cholesterol in the human body comes from two major sources. About three-quarters of the body’s total cholesterol is produced within the body, while only one-quarter comes from cholesterol in food. Higher concentrations of cholesterol are present in body tissues, which have more densely packed membranes--i.e. the liver, spinal cord, brain, atheroma, adrenal glands and reproductive organs. Animal fats, meat, poultry, fish, oils, egg yolks and dairy products are a rich source of dietary cholesterol. Organ meats, such as liver and kidney, are also extremely rich in cholesterol content. Foods of plant origin, however, contain no cholesterol.
Knowing The Difference High cholesterol levels in the bloodstream can influence the development of certain conditions. Recent studies have revealed that the abundance of protein complexes called lipoproteins are responsible for the cholesterol build-up in the blood vessels. Cholesterol gets attached to these lipoproteins. The high-density lipoprotein (HDL) carries cholesterol out of the bloodstream for excretion, while the low-density lipoprotein (LDL) carries it back into the system for use by various body cells.
LDL Levels Less then 130 is optimal; 130-159 is borderline, increasing your risk for heart disease; 160 or greater puts you at greater risk for heart disease. HDL Levels Less then 40 increases your risk for heart disease; 60 or greater decreases your risk. Traditional cholesterol testing is a good indicator for assessing heart disease and stroke risk; however, there are many variables that can not be controlled in this traditional testing, such as genes, race, age and past medical history. A person may appear “heart healthy,” at a good weight, fit, and eating a balanced diet, and still have unacceptable cholesterol levels. On the other hand, another person may have acceptable cholesterol levels ñ even acceptable HDL cholesterol levels--and still be at risk for heart disease Have an annual screening (usually a blood drawing) to determine your cholesterol levels. Be sure to discuss family history and other issues which your doctor may want to know before deciding whether or not you should be checked for the Lp(a) lipoproteins. He or she can better determine your risks, the diagnosis, and possible treatment (which may include prescription medication) when fully informed.
LDL cholesterol is called bad cholesterol, because elevated levels of it are associated with an increased risk of coronary heart disease. LDL deposits cholesterol on the artery walls, which leads to the formation of a hard, thick substance called cholesterol plaque. Over time, cholesterol plaque causes thickening of the artery walls and narrowing of the arteries, a process called atherosclerosis. The levels of both HDL cholesterol and LDL cholesterol may also determine risk for heart disease; however current medical opinion is that the ratio of HDL cholesterol to LDL cholesterol is much more important than the level of cholesterol. There is a third kind, which is referred to as Lp(a), which can increase one's risk of heart attack and stroke. This is a generic variation of plasma (the "fluid" which carries the blood cells through one's blood stream) LDL. When one's Lp(a) level is higher, one can more quickly develop the plaque build up which physicians and specialists refer to as "artherosclerosis". Although there has been no conclusive evidence drawn as to WHY Lp(a) contributes to the increased risk of heart disease, it is commonly believed that the natural lesions which occur in our artery walls may contain substances that interact with it. This may lead to the build up of the fatty deposits.
How To Control Your Cholesterol Levels The general consensus is that the human body is capable of producing the cholesterol that one needs to remain healthy. The body - most especially the liver - produces roughly 1,000 mg per day. Therefore the cholesterol consumed (by the average person eating the typical foods such as whole milk dairy products, eggs, meat, poultry, fish and seafood) is not really necessary to maintain the healthy level which one needs.
A Diet For Good Cholesterol Levels Avoid:
Go for:
Fats, especially saturated fats.
Fruits and vegetables, most of which are cholesterol-free, and which help lower cholesterol levels.
All foods containing partially hydrogenated vegetable oils (most margarines and baked goods.
Whole-grain breads and cereals.
Dairy fats, such as whole milk, cheese made with whole milk, butter, egg yolks, sour cream.
Low-fat or skim milk, yogurt, sour cream and cheeses.
Vegetable oil and lard.
Chicken, turkey and fish.
Beef, especially the less-lean cuts.
Legumes and nuts.
Alcohol.
Garlic
Products made of refined sugars and flours.
Margarines made of plant sterol esters, which help to lower cholesterol levels.
Canola oil or extra virgin olive oil.
Foods high in fiber have the added benefit of helping to absorb and eliminate cholesterol from the intestines. Fruits and vegetables, whole grains, legumes and nuts are all high in fiber. Some fruits, such as citrus, apples, cranberries and blackberries are high in pectin, and are particularly good at reducing cholesterol levels.
Two of the biggest culprits which contribute to the excessive consumption of cholesterol are transfats and saturated fats. But other fats consumed in foods can also raise blood cholesterol. While some of the excess fat is removed from the body by the liver, most heart specialists recommend that the average person limit himself/herself to less than 300 mg daily. And if one has been diagnosed with heart disease, that level should be less than 200 mg daily. If one has been diagnosed with extremely high cholesterol, even more drastic measures may be necessary to bring it under control. A proven and accepted measure of control is to limit one's intake to no more than six ounces of lean meat/fish/poultry daily, and to consume only low fat/ no fat dairy products. Effective substitutes for the protein necessary for good health can be found in beans and vegetables with high protein content. It is also recommended that one adopt a regular exercise regimen. Even a moderate amount of daily activity can help to increase the movement of blood through one's body. Physical activities such as leisurely walking, gardening, light yard work, housework and slow dancing are often prescribed as ideally suited for those who need a daily routine to help control the cholesterol levels. A more intense regimen can include brisk walking, jogging, swimming and weight-lifting. Aerobic exercising is an excellent way to increase one's breathing and heart rates.
An Alternative Way of Determing Cholesterol Levels VAP, or Verticle Auto Profile. This test not only indicates the HDL and LDL cholesterol levels, but also provides an analysis of the many subclasses of cholesterol, offering a more comprehensive indication of who may be at an increased risk of heart disease. In fact, statistics show that the VAP has a 90 percent detection rate for persons at risk for heart disease, whereas traditional cholesterol testing may miss up to 60 percent of the patients at risk.
Most animal fats and hydrogenated fats solidify at room temperature, and have more of the LDL, or “bad” cholesterol. Also known as “trans fats,” these are the fats to avoid. Look carefully on the ingredients label for the words “hydrogenated,” or “trans fats.” The most common foods with trans fats are cookies, pies, cakes, chips, snack and convenience foods.
The Debate Withing To Smoke or Not to Smoke...
The Drink or not to Drink…Alcohol, that is
It’s been proven that tobacco smoking increases the risk of heart disease. One's intake of oxygen, which is a necessary component for good vascular circulation and health, is drastically reduced. Plus, smoking is detrimental to HDL cholesterol levels and increases the possibility of blood clots, not to mention the risks of causing cancer in one's body.
The moderate consumption of alcohol has shown, in some studies, to actually promote higher HDL cholesterol levels. With that said one must weigh the risks of alcoholism, obesity, stroke, high blood pressure, some forms of cancer, and sometimes depression. Exercise moderation (not more than one to two drinks daily for men, not more than one drink daily for women). And if you don’t drink, don’t start. There are better and safer alternatives for controlling one’s cholesterol.
Feature
The Common, Yet Hidden,
Virus
One in eight people have the Herpes Simplex Virus 2, and only one in five is aware he or she has it. Although non-life threatening, it is uncomfortable and embrassing, and can cause psychological stress. Here’s the real deal
F
or most people, the diagnosis of genital herpes (Herpes Simplex Virus 2 or HSV2) is a shock. For others, the diagnosis may be a confirmation of suspicions they have had about their own health or their partner's behavior. Seeking to answer the question of how the patient contracted the condition often leads to blame and self-recrimination. Living with herpes is something that initially may take some psychological adjustment for some patients. It need not mean the end of your sex life or that you will need to remain celibate for the rest of your life.
The two viruses and how they’re detected Firstly, HSV2 and HSV1, better known as the cold sore virus, are just two of a related group of seven viruses that are known to infect humans. Others include the Varicella-Zoster virus, commonly known as chicken pox and shingles. Diagnosis of infection with either HSV1 or 2 can be established with a blood test known as the Western Blot test; the upside of this test is that a patient who does not have active lesions may be diagnosed through the presence of antibodies to either strain. Accuracy of this test is only 90 to 95 percent depending on the lab involved. Some instances have occurred where patients were diagnosed with either a false-positive or a falsenegative. The most accurate diagnosis happens through this procedure: a physician takes the top off a fresh lesion, obtains a swab from the base of the lesion and a lab grows a viral culture from it. Extracting a viable swab from the lesion can be quite painful for the patient. HSV2 traditionally involved infections in genital areas, with the virus lying dormant in the sacral nerve at the base of the spine during periods when the patient is not experiencing lesions. HSV1 traditionally involves infections around the mouth and nose and lies dormant in the trigeminal nerve in the neck during non-active phases of the disease. Current epidemiology studies across the Western World indicate the incidence of HSV2 to be around one in eight people, or 12 percent of the population. Only one in five of those with antibodies have been diagnosed. Simply put, in a room containing 40 people, five have HSV2 but only one knows they have it. A further three of the five may have had an isolated symptom once or twice. This would have appeared so insignificant that they mistook it for a pimple, infected hair follicle or a boil. The final one in five is someone who has never had a symptom and may never do so. For this patient, and the other three undiagnosed patients, accusations of infection (generally followed by accusations of infidelity) from a partner are often met with counter accusations and disbelief. A conservative estimate of the world population with HSV1 antibodies and the ability to infect others is around 90 percent. Of these, roughly 45 percent are symptomatic. If you have been diagnosed with either infection, it is very possible you contracted it from someone who has no idea they have it themselves.
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Safe sex People have received the messages about safe sex and changed some of their practices, believing that only penetrative sex requires safe sex. Sexual health specialists now report that half the new HSV diagnoses in clinics have been microbiologically confirmed as HSV1 on the genitals, in the general community it is now estimated that 20 percent of all herpes infections in the genitals are in fact HSV1. On the plus side for the infected patient, when the HSV virus is not living in its ideal host environment (i.e. HSV1 infection of genitals, oral HSV2 Did You Know? infection) infections have been generally 70 percent or more of documented to people with herpes don’t be less severe know they have it! and happen less frequently. Another mistake many patients make is assuming that they are not infectious during a dormant or asymptomatic phase of their disease. Studies have shown that even when a couple who are clinically discordant (i.e. one is positive and the other is negative) use what is recognized as gold standard treatment for reduction of risk to partners, the rate of transmission in a 12-month period is still 10 percent. This management of infection control involves the use of condoms during all sexual encounters and complete abstinence from sex during the positive partner's symptomatic phases. Interestingly, sexual health experts report that if one partner has remained negative for 10 years in a clinically discordant partnership, it is very unlikely that they will contract the disease after this time. It is speculated that they have some immunity/protection either natural or acquired that science has not yet managed to identify.
For the patient infected with HSV2 on the genitals, the incidence of recurrence can vary greatly. Recurrences are related to the health of the immune system. Triggers may include stress, poor diet, lack of sleep, sunburn and in some women, their menstrual cycle. During the first year of infection, the number of recurrences may range from one to 12, with an average being four to five. During subsequent years the immune system responds better; the patient learns what will trigger a recurrence and usually tries to avoid it. Eventually most patients can experience as few as one to two recurrences per year. Also, as the patient learns to better recognize the symptoms of an impending recurrence, they are able to administer anti-viral drugs earlier. This can minimize the length and duration of the attack, and possibly prevent lesions altogether. It is important for the patient to remember that despite avoiding a recurrence, they are still shedding the virus and they are still potentially infectious to their partner.
Because HSV transmission requires skin-toskin contact and viral shedding to occur, typically an infection of HSV2 is specifically confined to the genitals. Affected areas include the vulva and labia in women and penis and scrotum in men, due to penetrative intercourse being quite localized. Where a patient has been infected with HSV1 on the genitals, the area is usually larger and vesicle distribution more extensive due to oral sex skin-to-skin contact covering a more extensive surface area of the genitals. Both viruses may be treated effectively with anti-viral drugs.
Each virus thrives in its own environment As stated earlier, each virus has its ideal host environment. For the patient infected with HSV1 on the genitals, this means subsequent infections are usually less virulent, and in some cases may only ever recur once or twice in their lifetime.
Like all things in your body, balance is the key. Your immune system depends on a good balance between lysine and arginine. The best way to get both is to get them into your diet. We need more lysine than arginine, due to the fact that too much arginine affects our immune systems—which are already down if herpes is contracted. Real management of herpes means strengthening your immune system so that it can keep the virus in check. Foods rich in lysine are: protein-rich foods (red meat, poultry, pork) cheese (especially parmesan) fish (especially cod and sardines) nuts eggs soybeans (tofu, isolated soy protein, defatted soybean flour)
Getting infected A true primary infection of HSV2 can last for up to 10 days. It involves a systemic response, where all the glands in the body are swollen, much as if the patient has influenza, as well as the obvious genital burning, itching, pain with urination or complete inability to urinate. Many patients think they are presenting with a primary infection, but severity of symptoms indicates to the physician that this is in fact a recurrence. In these cases the patient's primary infection would have been asymptomatic, but, for some reason, they have become run down and their immune system is not responding as it did when they were first infected. These and subsequent recurrences of HSV2 usually last around five days, unless there is a serious immune system deficiency. In this case, the treating physician should refer the patient for further testing.
The two minerals involved in fighting herpes
spirulina fenugreek seed legumes (beans, peas, lentils)
Fighting it Maintenance doses of anti-virals may be taken daily to reduce the number of recurrences. Up to 50 percent of patients on these therapies report an absence of recurrences in a 12-month period. Where this therapy is discontinued, patients almost certainly will experience a recurrence within three weeks. This is generally followed by a reduction in the number of annual recurrences. There are a small number of female patients who have required this maintenance therapy with anti-viral drugs continuously since they first became available, over 15 years ago, in earlier forms. As recurrences reduce in frequency and severity, most patients eventually come to terms with their diagnosis. For some, this is never the case, sexual health physicians report that they need to refer between 10 to 20 percent of their patients for further psychological counseling. What is important, regardless of how well patients appear to cope with the initial diagnosis, is ensuring access to information. This can be obtained readily and anonymously from www.herpes.com, www.herpeshelp. com or www.genitalherpes.com. These sites contain up to date facts and also links to other sites. These provide names and contact details of support groups, local clinics and sexual health specialists. Although HSV2 is a lifelong infection, with the right management and care it is not necessarily symptomatic, nor should it impede the patient from enjoying a loving and longlasting, secure relationship.
To balance arginine intake, avoid: all breads and starch except: whole wheat, soybean flour, corn or rice cereals, brown rice, white rice (enriched), rice noodles, potatoes, sweet potatoes, beans (dried), green peas, lentils, and breads and rolls made from: arrowroot, corn, potato and rice All nuts including peanut butter • Any meats prepared with the restricted grains such as: luncheon meats, spreads processed cheese • Commercial chocolate milk, malted milk, all other milks with wheat products added Creamed or breaded vegetables, unless prepared with the recommended ingredients • Cereal beverages such as Postum and Ovaltine • Beer, ale, and other beverages made with the restricted grains
Snack Ideas
For Kids That Won’t Wreck Mom’s Diet
S
mall bags of chips, tasty bite size crackers, sodas and the like—all are great except for one problem: Mom loves them too!
These products are high in fat, high in energy and high in refined sugars. And after one, two or three nibbles it is possible to wrack up an unwanted 500 calories. This single act will probably stall your weight loss or even worse! To stop your kids from sabotaging your weight loss efforts, here are 10 snack ideas for kids that will do far less damage to your weight loss program if mom nibbles (just a little). 1. Chop up a tinned pear or other fruit in natural juice and set in 200ml of low calorie jelly. Make up into individual disposable plastic containers with lids.
By Kim Beardsmore
grated cheese in a slice of cold meat. Secure with toothpick. Slice the carrot and celery with a vegetable peeler for really thin slices.
foil and place in lunchbox. Contents will be kept moist.
6. Cut oranges into quarters and freeze on trays. Put into plastic bags for a fruity ice block.
14. Baby Bell Cheese and a low fat cracker.
7. Meatball surprise. Next time you are making meatloaf, double the quantity and make a batch of meatballs. These are great in lunchboxes cold. Add a slice of pineapple with a toothpick to each meatball. Add dipping tomato sauce if required. 8. Mini quiches--make a batch of crust-less quiche and cook in muffin tray. Each 'muffin' will be a wonderful healthy snack for kids.
2. Cut up crisp vegetable sticks with dipping sauce--ranch, peanut (satay), sweet chili or tomato.
9. Chilled fruit surprise. Slice a combination of strawberries, bananas, kiwi fruit, watermelon, grapes or in season fruit. Place in small resealable plastic container. Top with apple juice; do not overfill. Seal, freeze. When packed in lunchbox, will keep sandwiches cool and prove a refreshing treat on a hot day.
3. Cut celery sticks 6 to 8 cm long, fill with cottage cheese and top with sultanas or chopped nuts.
10. Rice cakes spread with mashed avocado, mashed banana and cinnamon, or try mashed avocado, sliced tomato and sprouts.
4. Combine a mixture of low fat hard cheese cubes, nuts and dried fruits in plastic wrap or a lunch bag.
11. Chopped hard-boiled egg served with low fat mayo, salt, pepper on a crisp bread.
5. Roll up thin slices of carrot and celery with
12. Leaf wrappers: wrap a cheese finger, celery stick and carrot stick in a lettuce leaf. Wrap in
13. Yoghurt tubs. 15. Creamy dates: slice dates lengthways, remove stone. Fill with low-fat Philadelphia cream cheese. 16. Quick sausage rolls: wrap a skinned (good quality) sausage in several sheets of filo pastry. Brush pastry with beat egg to glaze. Cut into desired lengths. Bake in moderately hot oven for 15 to 20 minutes. Rolls can be frozen. 17. Same as above but use fresh chicken breast strips and cut to 2" - use tomato or favorite dipping sauce 18. After school hot snack attack: Spread a round of pita bread with tomato paste and herbs. Top with tomato, ham, mortadella, add onion, sliced mushrooms or pineapple. Sprinkle grated low fat hard cheese over pita bread. Grill to make a tasty pizza. If no pita bread is available, substitute a crisp bread. 19. Fruity kebabs: place bite size pieces of fruit in season on kebab skewers. 20. Pop top sandwich tuna tin, crisp bread, sachet of mayonnaise. Kids can put their snack together at school so that it doesn't go soggy.