Do the Gratitude Dance

What are you grateful for? Your grandchild’s smile? Having breakfast with your spouse? A new opportunity that’s come your way?

Yet, when is the last time you really expressed your gratitude for the things that really matter?

Giving thanks for the good things in your life will help to reinforce your positive mental attitude, and even help you to cope with stress.

Focusing on the good in your life, instead of focusing on what’s missing, is also important to attract more good into your life. In fact, whatever you focus your thoughts on you tend to manifest in your life.

So take a break from your busy day to think about what you’re grateful for -- and do the Gratitude Dance!

(Watch this video -- 2 minutes, 42 seconds)

September is National Chicken Month

Chicken is an excellent choice for dinner any night of the week. Packed with protein, selenium, niacin and B6 vitamins, chicken is the low-fat centerpiece of limitless dishes, which might partially explain why the average American eats over 80 pounds of poultry each year! Whether baked, sautéed, roasted, shredded or stir-fried, it’s easy to see why chicken is one of America’s most popular choices for dinner.

Tips for Cooking With Chicken

• Many healthy chicken recipes call for boneless, skinless chicken breasts. Chicken breasts are a very versatile cut of chicken, and are very low in fat, only 1 to 2 grams of fat per serving. Conveniently, one 4- to 5-ounce breast, tender removed, yields a perfect 3-ounce cooked portion. When preparing, trim any excess fat from the outer edge of the breast.
• Chicken tenders, virtually fat-free strips of rib meat typically found attached to the underside of the chicken breast, can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. When a recipe calls for chicken breasts alone, remove the long, thin tenders and freeze them wrapped in plastic. When you have gathered enough, use them in quick stir-fries, chicken satay or healthy kid-friendly breaded “chicken fingers.”
• Chicken thighs are slightly higher in fat than other cuts, but have the benefit of full-flavored, juicy meat. To minimize the fat, be sure to remove the skin and trim thighs thoroughly. For quick cooking, choose boneless, skinless thighs. When slow-cooking, such as braising, bone-in thighs work best because they will retain their moisture better. Two 2- to 3-ounce boneless thighs yield a 3-ounce cooked portion.
• Store-bought rotisserie chicken is convenient and practical—but much higher in sodium than a home-roasted bird (4 ounces home-roasted chicken: less than 100 mg sodium; 4 ounces rotisserie chicken: 350-450 mg sodium). Even the unseasoned varieties have been marinated or seasoned with salty flavorings. People with hypertension should think twice before choosing store-bought.
• One pound of raw chicken with bones yields 1 cup cooked, boned meat.

Green Tea Reported Beneficial For Weight-Control

In The News For Increasing Metabolic Rate To Assist Caloric Burn

For thousands of years, Green Tea has been an integral part of the Asian diet. Many people believe that drinking several cups a day leads to a longer and healthier life. In fact, after studying over 3000 women in Tokyo, scientists discovered that those drinking Green Tea lived longer than those that did not. More recently, researchers have concluded that Green Tea has substantial benefits for effective weight control...

In a study reported in the American Journal of Clinical Nutrition, it was found that Green Tea extract stimulated a significant increase in metabolism (energy expenditure) and also had a significant effect on fat oxidation. While some of the beneficial effects were originally thought to be due to the caffeine content of Green Tea, the researchers discovered that the tea actually has properties that are more useful to increasing metabolic activity than the caffeine.

The same amount of caffeine (as was in the Green Tea) administered alone, failed to change energy expenditure in other studies. This led researchers to believe that there is valuable interaction with the active ingredients of Green Tea (including Catechins) that generates increased metabolism and fat oxidation.

The researchers indicated that their findings show that Green Tea has substantial benefits for effective weight control.

A 4% overall increase in 24-hour energy expenditure (metabolic activity) was attributed to the Green Tea extract, however, the research found that the extra expenditure took place during the daytime. This led them to conclude that, since thermogenesis (the body's own rate of burning calories) contributes 8-10% of daily energy expenditure, this 4% overall increase in total energy expenditure due to the Green Tea is equivalent to an overall 35-43% increase in daytime thermogenesis. None of the research subjects reported any side effects, and no significant differences in heart rates were noticed. In this respect, Green Tea extract is different from the prescription drugs for obesity, and herbal products like ephedra, which can raise heart rates and blood pressure, and are not recommended for many individuals.

MANGANESE Is One of The Most Important Minerals in Human Nutrition

Here's Why You Should Be Taking Daily Manganese Supplementation...

Manganese is an activator of several essential enzyme systems specifically involved in protein and energy metabolism as well as in the formation of beneficial mucopolysaccharides. It is necessary for optimal health of bone and connective tissue, muscle growth and regeneration.

This essential mineral is also involved in vital insulin activation, cholesterol synthesis and in the active functioning of enzymes necessary in the metabolism of carbohydrates, fats, protein and nucleic acids (RNA & DNA). Manganese and Vitamin K work synergistically in the promotion of healthy blood clotting function.

Good food sources of Manganese include: Blueberries, Lettuce, Beans, Peanuts, Potatoes, Soy Beans, Sunflower Seeds, Wheat Flour and Whole Grains (Barley, Oats, Wheat). Other rich sources include: Brown Rice, Rice Bran, Walnuts, Wheat Bran and Wheat Germ.

Supplementation of Manganese is recommended because food value is dependent on rich soil content which, unfortunately, has been depleted due to modern farming and food processing methods. Also, for people on wheat-restricted and other restricted diets, Manganese deficiency is not uncommon.

Cherries: Nature's good-for-you treat

It's an unfortunate thing, but treats that you really like are often not very healthy. For example, have you ever been advised to eat more ice cream or cotton candy?

Cherries are a delicious exception -- a refreshing treat from nature that is actually good for you. Nutritionists are constantly urging us to eat more fruit and vegetables, and cherries just happen to be an easy way to do that.

What's good about cherries? One cup has just 90 calories, and no fat or cholesterol. Cherries are an excellent source of antioxidants, fiber and vitamin C. Antioxidants are important because they're believed to promote cardiovascular health, protect the body against cancer, enhance sleep and help prevent macular degeneration, an eye disorder.

Given how good cherries and other fruits taste, it's hard to figure out why we don't incorporate enough in our daily diets. But it's clear from the new "MyPyramid Plan," the US Department of Agriculture's (USDA) official eating guide, that grains, vegetables and fruit are the foundation for a healthy diet. If you're interested in finding out exactly how much of each food group is best for you, the USDA offers a convenient calculator that gives recommended portions based on age, size and activity level. The calculator can be found at www.mypyramid.gov.

Likewise, the Centers for Disease Control features an online calculator that can help you determine exactly how much fruit and vegetables you should consume, based on age, gender and activity level. See the calculator at www.fruitsandveggiesmatter.gov.

As you are planning your own ideal food program, be sure to make cherries part of your fruit plate. The summer crop is just arriving now.

Health & Soft Drinks

Important health concerns are being raised about popular beverages consumed by children, mostly soft drinks and fruit drinks with added sugars.

Recently, with the support of the Unilever Health Institute, the parent company of Lipton Tea, a panel of nutrition and health experts published a "Beverage Guidance System" to inform consumers about the negatives of processed beverages. The survey found that 21% of calories consumed by Americans over the age of 2 come from beverages, mostly soft drinks and fruit drinks with added sugars.

The popularity of sweetened drinks has pushed milk, a nutritional food, to the back of the list. Beverage producers are manufacturing healthier drinks to meet market demands. Meanwhile, taking a look at your consumption of processed beverages is a smart step when it comes to your health and that of your children.

Strengthen Your Immune System

A properly functioning immune system is essential
for resisting illness ranging from colds to cancer.
The health of your immune system
is greatly impacted by
dietary habits and nutritional status.

EFA's - For the health of all cells; prostaglandin activity

Vitamin A - Stimulates and enhances immune processes

Vitamin C - Antiviral; antibacterial; improves immune function

Vitamin E - Enhances both humoral and cell-mediated immunity

B Complex - Needed for proper immune function; especially B1, B2, B3, B5, B6, B12, folic acid

Zinc - Plays several key roles in immune system reactions

Selenium - Affects all components of the immune system

Thymus Extract - Increases the function of the thymus gland

Echinacea - Has profound immune enhancing effects

Astragalus - Stimulates several factors of the immune system

Ginseng - Improves resistance to stress; stimulates immune function

Colostrum - Enhances immunity; antibody stimulating factors

A Good Night's Sleep

Nights spent tossing and turning can be relieved with a few simple modifications to your day.

• Engage in exercise during the morning or afternoon -- not in the evening.
• Stay away from all sources of caffeine after morning hours.
• Eat lunches and dinners that are high in neurotransmitters -- turkey, salmon or legumes and whole wheat bread, brown rice or oats for example. These foods contain the necessary precursor needed to create melatonin and serotonin -- the hormone balance required for restful sleep.
• Afternoon naps should be less than 30 minutes. Reduce the stress hormone, cortisol, by taking the time for a few deep belly breaths in late afternoon.
• Avoid liquids, particularly alcohol, 90 minutes before bedtime.
• Have a relaxing bedtime ritual such as litening to soft music, reading a good book, quiet conversation, talking to a pet, or journal writing.
• Use calming aromatic fragrances such as clary sage, lavender, jasmine or rose in a bath or to scent your bedroom.

Aromatherapy

Aromatherapy is an ancient form of medicine that uses the essential oils of plants to affect the body, mind, and spirit. These extracted oils can be used in a number of ways -- massage, bath, inhalation, cream, compress -- to restore a state of well-being.

Popular Essential Oils and some of their uses:

Chamomile - digestive upsets, earaches, menstrual cramps, insomnia, eczema, colic, colitis, sprains

Clary Sage - anxiety, depression, PMS, stress related headaches, digestive disorders, tension

Eucalyptus - respiratory problems, colds, muscular aches and pains, cuts, burns, insect repellent

Jasmine - depression, sexual anxiety, nervous exhaustion, stress, uterine/menstrual pain

Lavender - acne, athlete's foot, sunburn, psoriasis, ringworm, wounds, depression, headache, stress

Peppermint - travel sickness, indigestion, nausea, fever, fainting, bad breath, migraine, congestion

Therapeutic Touch to Promote Good Health

Massage can be relaxing, soothing, invigorating, pain relieving, and/or stress reducing -- done to improve overall health -- using various healing techniques.

Reflexology is a therapeutic touch technique in which the whole body can be treated by applying focused pressure on reflex zones in the feet and hands -- it is done to prevent illness and to encourage the body to heal by releasing blockages.

Swedish Massage is the basic method used in traditional massage using long flowing strokes, rubbing, tapping, deep kneading, and the movement of the joints.

Shiatsu involves the firm pressing of specific acupuncture points along the meridian channel to stimulate or sedate (balance) the flow of vital energy throughout the body.

Osteopathy uses massage and manipulative techniques to return balance to the skeletal, muscular, and nervous system -- based on the concept that the structure of the body must be correctly aligned in order to maintain good health.

Aromatherapy Massage combines the aromatic essential oils of plants with massage oil to further rejuvenate, revitalize, stimulate, calm or reduce stress and aid in the treatment of ailments while being massaged.

Foodborne Illness

How to make sure your kitchen
isn't likely to be a source of
serious stomach ailments

It seems hard to believe a food normally so good for you could make you so sick. But that's just what happened last winter, when a rash of illnesses broke out that were linked to consuming E. coli-contaminated fresh spinach. Since then, you've probably wondered what's safe to eat and what's not, and what you can do to protect yourself and your family from foodborne illnesses. Plenty, it turns out.

Foodborne-diseases cause roughly 76 milion illnesses, 325,000 hospitalizations and about 5,000 deaths in the US each year, according to the Centers for Disease Control and Prevention. To avoid getting sick from contaminated foods, "you don't need to get paranoid; you just need to be careful," says Cynthia M. Yoshida, MD, a gastroenterologist in Charlottesville, VA, and author of No More Digestive Problems (Bantam). Thorough cooking normally kills most harmful bacteria, so the greatest risks are with raw or undercooked foods. (If you are immunocompromised or have liver disease, avoid risky foods such as raw shellfish and soft cheeses altogether, Dr. Yoshida advises.) To protect your family from foodborne illnesses, you'll want to take these five precautions in your kitchen:

1. Scrub like a surgeon. Lather up with warm water and soap from your fingernails to your wrists for 20 seconds, then dry your hands with paper towels. Wash your hands again whenever you change tasks -- for example, when you switch from cutting meat to making a salad.

2. Store raw meats safely. Place red meats, poultry and seafood on the bottom shelf of the refrigerator. That way, their juices won't drip onto other foods and contaminate them.

3. Dedicate cutting boards. Use one board for meats and another for ready-to-eat foods like produce and breads -- and keep them separate. Wash them well with soap and hot water after each use.

4. Wash produce thoroughly. Even if the label on a bag of lettuce says it's triple-washed, rinse it in a colander for a few minutes. Do the same for all fruits and veggies.

5. Cook meats properly. The best way to tell if meat or poultry is cooked thoroughly is to insert a meat thermometer into the thickest part. According to the American Dietetic Association, ground meats, roasts and steaks should be cooked to 160 degrees F., while chicken and turkey should be cooked to 180 degrees F. After each use, wash the thermometer thoroughly with hot, soapy water. Don't have a meat thermometer handy? "At least cut into the meat to make sure it's cooked through," Dr. Yoshida says. "And there should be no trace of pink in chicken or turkey."

Fruits & Vegetables -- More Matters

Test your knowledge!

1. How many cups of fruits and veggies should most adults consume per day according to MyPyramid.gov?
a) 1-2
b) 2-3
c) 3.5 to 6.5

2. Gina is making a salad. On her plate she puts: 2 cups dark green lettuce, 1/2 cup diced cucumber and 1/2 cup diced tomato. How many cups of vegetables will she eat according to MyPyramid.gov?
a) 1
b) 2
c) 3

3. Eric eats a bowl of oatmeal with a sliced banana. Then he enjoys 1 cup of orange juice. How many cups of fruit did he eat for breakfast?
a) 1
b) 2
c) 3

4. One of these snacks has 51 calories; the other has 162 calories. Which is which?
a) 1 ounce potato chips ___
b) 1 fresh orange, peeled ___

5. Eating plenty of fruits and vegetables each day will help protect you from which of the following chronic diseases?
a) heart disease
b) diabetes
c) some forms of cancer
d) hypertension
e) stroke
f) all of the above

6. What is in fruits and vegetables that make them so beneficial to your health?
a) vitamins
b) minerals
c) fiber
d) phytochemicals
e) all of the above

7. Which of the following forms of fruits and vegetables does NOT provide fiber?
a) frozen
b) canned
c) dried
d) juice

8. If you are purchasing canned or frozen fruits and vegetables, you should check the label and ingredient list to avoid added:
a) fat
b) sodium
c) sugar
d) all of the above

9. Where should most fruits and vegetables be stored?
a) freezer
b) dark, cool place
c) refrigerator
d) counter

10. To avoid nutrient loss, which of the following cooking methods is best for vegetables?
a) steaming in a little water
b) frying in a lot of oil
c) boiling in water

Answers:
1. c) 3.5 to 6.5 cups per day

2. d) 2 (the 2 cups of lettuce counts as 1 cup of veggies)

3. b) 2

4. a) has 162 calories and b) has 51 calories -- note how you get to eat a lot more food with the orange versus the potato chips and for far fewer calories, too!

5. f) all of the above

6. e) all of the above

7. d) juice (this refers to commercially prepared juices without the pulp)

8. d) all of the above. Canned or frozen fruits and vegetables can be very nutritious and excellent choices to boost your fruit and vegetable consumption, but you have to beware of added fat, sugar and sodium.

9. c) refrigerator -- with the exception of bananas and tomatoes

10. a) steaming in a little water

It's Not Candy, It's Heart Medicine

As little as two tablespoons of dark chocolate a day may be good for your heart. "Our research shows that chocolate makes blood platelets less sticky, which means they are less likely to form a blood clot. It may offer health benefits to people who are at risk for clots in their heart or brain blood vessels," says Nauder Faraday, MD, an associate professor at the Johns Hopkins University School of Medicine.

Eight Steps to Fat Loss

It's a common practice to measure our ideal weight with a scale. However, this is not a definitive measure because it doesn't reflect how much of the body is muscle and how much is fat. What is important -- as far as health goes -- is the ratio of body fat to muscle mass.

1. Don't Go on Unhealthy Fad Diets. Most diets don't work because the body thinks it's experiencing famine; so it slows down your metabolic rate.
2. Eat Five Small Nutritious Meals Each Day. Keep blood sugar levels in balance by eating whole foods -- vegetables, fruit, legumes, grains, seeds.
3. Drink Plenty of Pure Water. Oftentimes the urge to eat can be replaced by drinking a glass of water -- be sure it's pure water.
4. Avoid Processed Food. Foods such as white flour / rice products, cereal pop & chips are low in nutrients and cause food cravings.
5. Eat the Right Kind of Fat. Essential fatty acids found in raw nuts, seeds, leafy vegetables, flax oil and salmon help to reduce fat.
6. Keep the Body Moving. Exercise doesn't have to be unpleasant -- find something you like to do that moves you, and do it often.
7. Get Enough Sleep. Sleeping reduces stress that triggers binge eating, and increases the release of trimming HGH.
8. Believe in Yourself. Being your ideal weight is a life long desire ... see it, believe it, live it, and be a trim, healthy you.
   

Get Cultured!

Soy & fruit yogurt
can help you manage
blood sugar levels.

If you have type 2 diabetes, head to the store for yogurt made from soy or enriched with fruit, say researchers at the University of Massachusetts, Amherst. These types of yogurt contain phenols and polyphenols -- chemical compounds that help moderate blood glucose levels.

"Soy yogurt and yogurt with fruit contain natural plant compounds that affect enzymes important in the digestion of sugar," says study leader Kalidas Shetty, PhD, professor of food biotechnology.

Medications that prevent a spike in blood-glucose levels often target these same enzymes -- alpha-amylase and alpha-glucosidase -- because the enzymes slow the body's digestion of sugars before they are absorbed by the small intestine. An important bonus: Phenol antioxidants not only block enzymes, helping prevent sugar spikes, they also provide overall cellular protection against free radicals (molecules that damage healthy cells).

"A fermented soy-based yogurt with blueberry is the absolute best," says professor Shetty. It's important, though, to check and see whether there's any added sugar in the yogurt: "Get as little as possible," he says.

Citrus Slimmers

Is there a connection
between the alarming rise in obesity
in the United States and the prevalence of
vitamin C deficiency in American adults?

Perhaps, say researchers at Arizona State University. Obesity has doubled over the past two decades, and the number of American adults whose bodies don't contain enough vitamin C has tripled.

"Vitamin C is needed to manufacture carnitine, which is required for preparing fat to be used as fuel," says Carol S. Johnston, PhD, RD, chair of the department of nutrition at Arizona State University.

"If carnitine levels fall because there's not enough vitamin C in tissues, fat cannot be used efficiently for fuel, and this eventually leads to increased adiposity." (That's obesity to you and me.)

Herbal Remedies

Alfalfa - builds strength and vitality; anti-inflammatory properties (anemia, arthritis)

Burdock - great blood purifier and cleanser; kidney & liver detoxifier (cancer, eczema, gout)

Catnip - gentle sedative effect; calms nerves; prevents spasms (hyperactivity, insomnia)

Cayenne - aids digestion; helps heal all cellular ulcers; herbal catalyst (bleeding, heart health)

Chickweed - soothing for most skin problems; blood toxicity; eyewash (acne, boils, psoriasis)

Cleavers - tonic for lymph system; inflammation of urinary organs (cystitis, VD, fevers)

Devil's Club - Excellent herb for controlling blood sugar; reduces cravings (diabetes, hypoglycemia)

Fennel - aids digestion; increases lactation; suppresses appetite (colic, gas, weight loss)

Fenugreek - expels mucus congestion; inflamed digestive tract (allergies, emphysema)

Horehound - treats respiratory complaints; stomach, liver, spleen tonic (asthma, colds, croup)

Oregano Oil - antibacterial, antifungal, antiparasitic, antiviral properties (candidiasis, ringworm)

Red Clover - blood cleanser; nerve tonic; healing degenerative disease (AIDS, cancer, leukemia)

St. John's Wort - antidepresssant; reduces anxiety & fear; fights off viruses (depression, HIV, colds)

How to Get Energy!

Energy and good health go hand in hand. The more good things you do for your body, the healthier you will be and the more energy you will have.

1. Eat the Right Kind of Food. A diet of whole, fresh, organic food is what you should eat all the time for optimal health and energy. Avoid processed food, e.g., chips, muffins, cereals, pop. And drink lots of purified water -- between meals -- 8 to 10 large glasses.
2. Digest Your Food. It is very important that the food you eat gets digested properly. Chew food thoroughly and don't drink during meals. Eating food according to the principles of food combining helps. Bitters or digestive enzymes can be used to aid digestion.
3. Stay Active. A body in motion stays in motion. Find something moving that you like to do, and do it often. Exercise generates energy if the body is well nourished.
4. Handle Stress. You can't avoid it, so learn to deal with it. There are natural therapies, supplements, and medicines that can help your body's ability to handle stress.
5. Listen to Your Body. If you need to make a change, do a cleanse, take a holiday, get more sleep, or spend more time laughing, talking, or crying with a loved one -- do it!

Optimism is the faith that leads to achievement.
Nothing can be done without hope and confidence.
--Helen Keller

More People Are Now at Risk for High Blood Pressure

According to new guidelines issued in May 2003 by the National Heart, Lung, and Blood Institute (NHLBI), you may be one of 45 million Americans (in addition to the 50 million who already have hypertension) who has prehypertension. Here is what you need to know:

What is hypertension?
Blood pressure is the force of blood against the artery walls. If it stays elevated over a period of time, you have high blood pressure or hypertension. A blood pressure of 140/90 is considered high. If your blood pressure is between 120/80 and 139/89 then you are said to have prehypertension. This means that you are at risk for developing high blood pressure in the future.

Who should be concerned?
Everyone should be concerned about their blood pressure. People who do not have it by age 55 still have a 90% chance of developing it during their lifetime.

Why is high blood pressure dangerous to your health?
High blood pressure is dangerous because it makes your heart work harder. It increases your risk for cardiovascular disease, dementia and kidney disease.

How do you lower your blood pressure?
According to the DASH (Dietary Approaches to Stop Hypertension) sodium trial, the most important thing you can do is to eat a low-sodium, DASH-style diet. It is also important to exercise, maintain a healthful weight and limit alcohol.

Take a look below to learn about the DASH diet.

Make DASH Work for You!
The DASH eating plan includes whole grains, poultry, fish and nuts, and has low amounts of fats, red meats, sweets and sugared beverages. It is also high in potassium, calcium and magnesium, as well as protein and fiber.

It is helpful to write down what you eat for several days or weeks to see how you are doing. Here are common serving sizes:

• Grains: 1/2 cup of cooked grain product like rice, pasta, oatmeal or barley, 1 slice of bread or 1 ounce dry cereal.
• Fruits and vegetables: 1/2 cup chopped fruits or vegetables, 1 cup leafy greens, 1 medium fruit, 1/4 cup dried fruit or 3/4 cup 100% juice.
• Dairy: 1 cup of skim milk or nonfat yogurt
• Protein: 2-3 ounces lean meat, poultry or fish, 4 egg whites, 1/2 cup cooked beans, 2 tablespoons nut butter, 1/3 cup nuts

Daily Servings for a 2,000-Calorie Diet:
Grains and Grain Products: 7-8
Vegetables: 4-5
Fruits: 4-5
Lowfat or Nonfat Dairy: 2-3
Meat, Poultry and Fish: 2 or fewer
Nuts, Seeds and Beans: 4-5/week
Added Fat: 2-3
Sweets: Limit to 5/week

This diet is higher in fruits, vegetables, grains and dairy products than what most people are used to eating. It is also lower in sweets.

Healthy Bones

Steps To Head Off Osteoporosis

By 2020, one in two Americans over age 50 will have or be at high risk for developing osteoporosis unless they start taking better care of their bones, warns the latest US Surgeon General's report on bone health and osteoporosis.

Osteoporosis is a disease that weakens bones and makes them easy to break. Ten million Americans over 50 have osteoporosis and another 34 million are at risk.

"Most osteoporosis fractures themselves do not cause death, but they are responsible for serious disability, pain and suffering," says Dr. Susan M. Ott, a bone specialist at the University of Washington. "After a hip fracture, many people who were independent have trouble walking and must move to a nursing home. Vertebral (spine) fractures cause height loss, a disfiguring curve and may cause some difficulty breathing."

Who's at risk?
Many factors can raise the risk of osteoporosis, including being female, menopause, a small or thin build, a family history of fractures, being Caucasian or Asian, smoking, excessive alcohol intake, and taking some medications. Moreover, aging itself reduces bone density and weakens bones.

"Aging accounts for 0.5% to 1% bone loss per year after age 60. And women can lose 1% to 3% bone mass per year for up to 10 years following menopause," explains Kathy M. Shipp, a physical therapy specialist at Duke University. Luckily, just as with retirement savings, you can plan ahead to maximize how much bone you have "in the bank."

Reduce your risk
You reach your peak bone mass by age 20. The good news, says Jeri W. Nieves, a nutrition and bone health expert at Columbia University, is that healthy lifestyle choices promote bone building in youth and strengthens bones in adulthood. A key way to reduce the risk of developing osteoporosis is banking enough calcium and vitamin D.

"Calcium helps to preserve bone mass at any age," explains Nieves. You need about 1,000 milligrams of calcium per day if you're under 50 and 1,200 milligrams if you're older. For vitamin D, 200 to 600 IU (International Units) daily is currently recommended, although research suggests that many people may need 1,000 IU per day for optimal bone health.

Eat your calcium
Rich sources of calcium include milk, leafy green vegetables, soybeans, canned salmon or sardines with bones, yogurt, and cheese. Vitamin D is produced in the skin by exposure to the sun and is found in fatty fish (e.g., mackerel, salmon) and fortified foods, including milk and some brands of soy milk, rice milk, orange juice, yogurt, breakfast cereals and energy bars. If you can't meet your daily requirements, ask your doctor about supplementation.

Weighing in
Maintaining a healthy weight and staying physically active are key factors, too. Being underweight raises the risk of fractures and bone loss.

"Exercise can help maintain bones even into your 90s and beyond, and it builds balance and coordination, which can help minimize the risk of falls and fractures," says Shipp. Adults need at least 30 minutes a day of exercise and kids need 60 minutes, emphasizing weight-bearing or resistive exercise (e.g., walking, push-ups, weight training), which is best for strengthening bones.

Check your bones
If you really want to know your chances of developing osteoporosis, get a bone mineral density test, which measures bone density in different parts of the body using x-rays or sound waves. If results show low bone density, your doctor can prescribe special calcium and vitamin D supplements or medications that help slow down bone loss or increase bone mass.

Some Good Food Sources of Minerals

Calcium - Cheese, collard, sardines, goat's milk, cow's milk, broccoli, almonds, bok choy, soy foods, dandelion greens, brazil nuts, kelp, sunflower seeds, carob, spinach

Magnesium - Wheat bran/germ, almonds, cashews, pecan, walnuts, soy flour, millet, brown rice, chocolate, green leafy vegetables, avocado, dried apricots, legumes, natural honey

Potassium - Kelp, apricots, legumes, sunflower seeds, wheat germ, almonds, raisins, parsley, brazil nuts, dates, figs, avocado, bananas, potatoes, green leafy vegetables, yams

Iron - Brewer's yeast, blackstrap molasses, asparagus, nuts/seeds, fish, organ meats, green vegetables, kelp, whole grains, beef, millet, parsley, raisins, legumes, eggs

Copper - Shellfish, raw nuts/seeds, legumes, whole grains, liver, avocado, raisins

Manganese - Nuts, whole grains, sunflower seeds, legumes, carrots, bananas, spinach, alfalfa

Zinc - Shellfish, pumpkin seeds, brazil nuts, fish, meat, whole grains, brewer's yeast

Chromium - Brewer's yeast, beef, liver, whole grains, fresh chili, shellfish, potatoes with skin

Selenium - Garlic, fish, lamb, whole grains, brazil nuts, broccoli, swiss chard, turnips, onions

Eating words has never given me indigestion.
-- Winston Churchill

Natural Pain Relief

Pain is the body's way of alerting the conscious mind to a problem. Eliminating the cause is the best way to relieve pain. If the cause can't be eliminated, natural treatments can be very safe and effective.

I've learned that even when I have pains, I don't have to be one.
-- Thomas Jefferson

Food Supplements & Herbal Medicines

• Calcium reduces sensitivity to pain; calms nerves
• Magnesium muscle relaxant; helps stop spasm
• Quercetin an anti-inflammatory and antihistamine
• EFAs block the inflammatory response system
• DLPA helps body release its own natural pain relief
• Bromelain powerful anti-inflammatory; digestive aid
• Capsicum aids circulation; pain relieving properties
• Devil's Claw anti-inflammatory; great for joint pain
• Jamaican Dogwood spasms or cramping; pain relief
• Meadowsweet anti-inflammatory; reduces fever, pain
• Willow Bark herbal aspirin; anti-inflammatory; pain

Homeopathy

• Arnica montana for an injury resulting in bruising, sprained/strained tissue
• Belladonna for pain that comes on suddenly
• Bryonia for relief of pain that gets worse with movement
• Ruta graveolens for deep pain, injury that doesn't seem to heal

Therapies

• Acupuncture stimulates the production of pain relieving endorphins
• Exercise strengthening muscles and clearing waste reduces pain
• Massage therapeutic touch is often healing, cleansing, soothing
• Nutrition food affects inflammation; e.g., food allergies, saturated fats

Outliving Diabetes

On first reaction, the diagnosis of diabetes may hit like a death sentence. It doesn't have to be one.

A book, Know Your Numbers, Outlive Your Diabetes: 5 Essential Health Factors You Can Master to Enjoy a Long and Healthy Life (Avalon Publishing Group, 2007), by Richard Jackson, MD, and Amy Tenderich, advocates a do-it-yourself approach. The book offers easy-to-understand information, tables, anecdotes and action plans aimed mainly at people with Type 2 diabetes.

"Think of yourself and your diabetes as a small business," advises Tenderich, a journalist who was diagnosed with Type 1 diabetes in 2003. "You manage it; your health care providers are your consultants."

Tenderich and Jackson, director of outreach at the Joslin Diabetes Center and assistant professor of medicine at Harvard Medical School, encourage diabetics to know the key numbers from various simple blood tests and other noninvasive tests to monitor their health. The five essential health factors are:

A1C. This reflects average blood glucose values over three months. It should be checked every three months.

Blood pressure. This helps to assess a potential threat to cardiovascular health and should be checked at least every six months.

Lipids. LDL (bad) cholesterol, HDL (good) cholesterol and triglycerides are different kinds of fats that circulate in blood. Tests can detect increased risk of heart disease and strokes. Annual testing is recommended.

Microalbumin. The test detects small amounts of the protein albumin, which leaks into urine when the kidneys are being damaged. Annual testing is recommended.

Eye exam. Diabetes, if not managed properly, can lead to eye damage or blindness. Having eye health assessed by an ophthalmologist can catch potential problems in time to correct them. Annual testing is recommended.

And, of course, there are the blood glucose monitors that diabetics are advised to keep with them at all times.

There is no one-size-fits-all treatment. Tenderich explains, "The numbers on the tests will indicate where you need to readjust your diet or lifestyle."

She stresses, "There is no need to fear diabetes. If caught early, the damage the disease can cause may be reversed or avoided completely."

Some Good Food Sources of Vitamins

Vitamin A: Fish liver oil, eggs, butter, red peppers, dandelion greens, carrots, apricots, collard, kale, sweet potatoes, broccoli, spinach, mustard greens, swiss chard

B Vitamins: Brewer's yeast, whole grains, legumes, organ meats, raw nuts and seeds, mushrooms, deep sea fish, eggs, meat, dark green vegetables, bee pollen

Choline: Lecithin, egg yolk, liver, wheat germ, soybeans, legumes, brewer's yeast, fish

Inositol: Lecithin, wheat germ, whole rice, barley, oatmeal, liver, oranges, legumes

Vitamin C: Acerola, papaya, peppers, kale, parsley, collard, broccoli, brussels sprouts, kiwi, bee pollen, citrus fruits, cabbage, cantaloupe, cauliflower, berries, spinach

Vitamin D: Sardines, salmon, tuna, herring, sunflower seeds, butter, fish liver oil, eggs

Vitamin E: Wheat germ oil, sunflower seeds, almonds, brazil nuts, olive oil, peanuts, butter, chard, collard, oatmeal, asparagus, kale, brown rice, whole grains, eggs, liver

Vitamin F (EFAs): Flax oil, hemp oil, natural organic soy, borage oil, evening primrose oil, herring, sardines, salmon, trout, mackerel, raw nuts, dark green leafy vegetables

Natural Healing -- To Encourage the Doctor Within

Health is about balance ...

Your body wants to be well, and it knows how to heal itself. Natural healing is about using remedies and therapies that assist the body's innate ability to correct an imbalance which is causing a dis-ease.

Optimum health reflects all areas of well-being -- mind, body, and spirit. Is your life in balance?

Mental:

• open mind
• positive attitude
• stimulation
• self-development

Family:

• devotion
• family activities
• belonging
• values / morals

Financial:

• debt-free
• investments
• salary
• security

Physical:

• diet / nutrition
• activity / exercise
• sleep patterns
• weight management

Social:

• clubs / associations
• friendship
• reputation
• social skills

Spiritual:

• connection
• prayer / meditation
• gratitude
• volunteerism

Career:

• camaradierie
• potential growth
• satisfaction
• vacations

Lifestyle:

• laughing / singing
• peaceful / joyful
• playing / dancing
• healthy / stress free

The 15 Healthiest Foods To Eat

Instead of thinking about all the foods you shouldn't eat, focus on the ones you should! Here's a list of the 15 healthiest foods you should be working into your weekly meal plan:

Salmon is rich in omega-3 fatty acids which are great for your heart. Fish oil can also help aching and arthritic joints.

Oatmeal is a great source of soluble fiber, which can help control blood sugar and lower cholesterol.

Nuts are full of antioxidants, fiber, magnesium, vitamin E, potassium, and zinc, and are a good source of healthy fat and a filling, but healthy, snack. They can help lower your risk of cancer and heart disease and protect against type 2 diabetes.

Pinto beans have 14 grams of protein and fiber per cup, and are also rich in folic acid, which is great for your heart.

Cauliflower has vitamin C and B, folic acid, fiber, potassium, manganese, and magnesium, and can decrease the risk of cancer.

Spinach helps keep your body strong and is rich in nutrients. Not too keen on the taste? Try it with olive oil and garlic.

Red grapes are rich in flavonoids, which are antioxidants and fight inflammation, heart disease, and cancer.

Sweet potatoes are packed with beta-carotene, an antioxidant that helps boost your immune system. Vitamin A can also help with eye and skin health.

Blueberries have tons of antioxidants that can help ward off many chronic illnesses, help with infection, and protect against brain damage after a stroke.

Strawberries discourage the development of growth in cancer cells and might even help with their self-destruction. They also lower your risk of getting blood clots.

Soy is a great cancer-fighter and can lower bad cholesterol levels.

Tomatoes have lots of lycopene, an antioxidant that protects against heart disease, osteoporosis, Alzheimer's, and many types of cancers.

Garlic can reduce cholesterol levels and may lower blood pressure and help inhibit dangerous clotting.

Flax is rich in omega-3 fatty acids and fiber. You can purchase them as seeds or flour and incorporate them into many foods like smoothies, yogurt, and cereal.

Sesame seeds have copper, magnesium, zinc, fiber, and protein in them. Eating just a tablespoon a day can lower your cholesterol!

Cinnamon to Thwart Diabetes & Heart Disease

Once traded like gold, cinnamon is proving its worth all over again in the world of medicine and prevention. A new study has linked the spice to health benefits for people with type 2 diabetes and anyone vulnerable to heart disease.

Researchers at the Beltsville Human Nutrition Research Center in Maryland found that when people with type 2 diabetes consumed between 1/2 teaspoon and 3 teaspoons of cinnamon a day, they experienced significant improvements in blood glucose (sugar), triglycerides (fats) and cholesterol after only 40 days.

"When you get diabetes, your risk of cardiovascular disease goes up two- to fivefold," says Richard Anderson, lead scientist at the Center. Blood glucose, triglycerides and cholesterol, risk factors for heart disease, are all controlled by insulin, the hormone that is jeopardized by diabetes. "Because cinnamon can improve the functioning of insulin, it works to improve these three risk factors," Anderson concludes.

"We think it is the polyphenols in the cinnamon that are at work. Polyphenols are natural products in plants that are used for protection," Anderson says. In humans they also act as protective agents.

Even people without diabetes can benefit from the spice. "Typically, the older we get, the worse our blood glucose profile becomes -- but it doesn't have to," says Anderson. "If you fortify your body's ability to produce and regulate insulin, you decrease your risk of long-term chronic disease like diabetes and cardiovascular disease."

Anderson himself shakes cinnamon on his morning orange juice every day. "A lot of people like to brew it with their coffee. And you can shake it on salads or meats, or on oatmeal, which is already good for you.

"But you have to think of your whole diet," Anderson warns. "Some people hear this news and think, 'Great! I can eat more apple pie because of the cinnamon in it.' But apple pie has a lot of other ingredients that can be detrimental to your health."

10 Tips for Energy

Tip #1: Eat at least 5 small meals & snacks throughout the day, including breakfast. (Eating every 4 hours)

Tip #2: Consume at least 2,000 calories daily of fresh fruits & veggies, whole grains, low-fat milk products, & other nutrition packed food. (Too few calories equal too little fuel, which equals low energy.)

Tip #3: Avoid overating in the evening.

Tip #4: Limit caffeinated beverages to three 5-ounce servings or less each day.

Tip #5: Limit sugar intake & eat small amounts of sugary foods with your meals.

Tip #6: Drink at least 6 glasses of water each day. (Low fluid intake can result in mild dehydration and fatigue.)

Tip #7: Avoid quick weight-loss diets and yo-yo diets. (Not eating enough can result in fatigue.)

Tip #8: Take time each day to relax & enjoy life.

Tip #9: Include moderate exercise in your daily routine.

Tip #10: Get enough restful sleep each night.

High Fructose Corn Syrup Pops Up in the Strangest Places

I'm eating the same as always but gaining weight. Why?

Overeat by as few as 50 calories a day and you'll put on pounds. "Most premenopausal women can afford 100 to 200 empty calories each day," says Elisa Zied, RD, a spokesperson for the American Dietetic Association. "After menopause, women need more nutrients, but 100 to 200 fewer calories. A painless fix: Check labels for high fructose corn syrup (HFCS), often found in high-calorie, low-nutrient processed foods. Preliminary evidence suggests that the ubiquitous sweetener may increase appetite and body-fat accumulation by altering hormones. To keep weight steady, limit foods that list HFCS in the top six ingredients. Watch for it everywhere, not just in sugary-tasting foods: It's found in frozen pizza, whole wheat bread, hamburger buns, as well as in many condiments such as ketchup and salad dressing.

The Best Fruits and Veggies

Want to know what are
the best fruits and veggies to eat
for maximum nutritional benefits?
Here's a list, and why they're good for you!

• Tomatoes are packed with lycopene, that can help ward off lung, skin, bladder, and cervical cancer. You can also get lycopene in watermelon, pink grapefruit, baked beans, and red peppers.
• Avocados are chock full of Vitamin E, an antioxidant that can protect you from heart disease and Alzheimer's. Avocados are also an excellent source of healthy fat and fiber.
• Soy can help reduce your staurated fat intake because it is full of vegetable protein, which is much healthier than protein you get from eating meat. Soy can also help reduce your risk of heeart attack or stroke.
• Beans have soluble fiber, which, when eaten regularly, reduce your risk of heart disease and type 2 diabetes. It can also help lowe ryour cholesterol!
• Broccoli can protect against many forms of cancer, particularly lung and colon. It also helps your liver detoxify carcinogens and can help prevent and heal ulcers!