Health News - August 2004The Olive Branch |
========================================== 1. HEALTH BYTES: Facts and Tips for Better Living!
2. WELLNESS QUESTIONS & ANSWERS
3. SPECIAL: How's the Water in your home or office?
4. THE HERBAL CORNER: Celery Seed
5. HEALTHY RECIPE-OF-THE-MONTH: Corn and Sun-Dried Tomato Chowder
==================================================================== 1. HEALTH BYTES - * Facts and Tips for Better Living
THE PROBLEMS WITH SUGAR -- Too much sugar causes your insulin levels to rapidly increase, which then tells your body to stop metabolizing, and start storing, fat. In addition, most sugar-packed foods contain no vitamins, minerals, fiber or other important nutrients. This is why candy, soda, cakes, and cookies are often called "empty calories," or calories with little or no nutritional value. It is recommended that not more than 10% of your daily calories should come from the simple carbohydrates, or sugars. Sugar is not a harmful ingredient if the food contains other healthy nutrients such as vitamins, minerals, protein or fiber. But sugar becomes a problem when high-sugar, low-nutrient foods crowd out more nutritious foods; for example, drinking soda pop instead of milk or fruit juice. This is when your metabolism can really begin to suffer.
A diet lower in sugars (simple carbohydrates) and higher in complex carbohydrates is usually lower in fat, and almost always lower in calories and higher in vitamins, minerals, fiber and other important nutrients. These factors, working together, contribute to a lower rate of obesity, cardiovascular disease, diabetes, cancer, and tooth decay, and help to keep your metabolism running efficiently throughout the day.
ANTIOXIDANT FRUITS & VEGETABLES -- Blueberries are loaded with antioxidants. Antioxidants seem to help prevent cancer and heart disease by avoiding and repairing damage caused by free radicals. Scientific analysis ranks prunes highest in antioxidants, followed by blueberries, raspberries, strawberries, raisins, plums, red grapes, and cherries. Many vegetables and whole grains are also excellent sources of antioxidants. But remember that their antioxidant function is only one of the many benefits they provide. Some foods that are not as high in antioxidants may be excellent sources of fiber, minerals, non-antioxidant vitamins and phytochemicals like ellagic acid and indoles, which serve other anti-cancer functions. Rather than looking for the one "best" fruit or vegetable, focus on eating an abundance of a wide variety. Aim for at least five servings a day. If you can get to the nine or ten servings common in many parts of the world, so much the better. If not, look for good supples that supply some of the nutrients you may be missing.
ANTI-DIABETES MINERAL -- Toss a half-cup of spinach into your green salad for extra protection against diabetes. Spinach is a great source of magnesium, a mineral that is essential to many cellular processes. Now, new research suggests magnesium might have a protective effect against diabetes. In a study, adequate magnesium was associated with a lower risk of developing type-2 diabetes.
HERBAL BATHS SOOTHE AND STIMULATE -- Using some herbs in conjunction with your bath can help you either relax or revive yourself. It all depends on what herbs you use. You can find many herbs in natural food stores as well as pharmacies and health stores. Place a small handful of these herbs in a cloth bag (or just on a piece of fabric and tie shut with string) and toss in the water as your bath fills. Stimulating: lovage, mint, rosemary, sage, orange, pint, thyme. Tranquil: chamomile, sandalwood, lavender, marjoram, marigold, mint. Muscle Relief: sassafras, wintergreen, lavender. Itch Relief: parsley, sage, rosemary, basil.
READ THE SIGNS -- Learning the different warning signs of heart attack for men and women could be a lifesaving lesson. In a study, 95 percent of women experienced marked fatigue or sleeplessness in the days leading up to their attacks. Only a third reported chest pains, the classic sign in men. If you are a woman at risk for heart disease, see a health care provider if changes in your energy levels are unusual or prolonged.
EXERCISE AWAY STRESS & ANXIETY -- The American Council on Exercise (ACE) reminds Americans that one of the most effective methods of relieving stress is exercise. "Exercise, particularly aerobic exercise, has consistently been shown to be effective in helping individuals manage psychological stress," said Cedric Bryant, Ph.D., FACSM, and chief exercise physiologist / vice president of educational services for ACE. "Research also indicates that exercise seems to relieve mild depression and helps people maintain their 'cool' during trying times." Exercise can help you feel less anxious. Exercise is being prescribed in clinical settings to help treat nervous tension. Following a session of exercise, clinicians have measured a decrease in electrical activity of tensed muscles. People have been less jittery and hyperactive after an exercise session. Exercise can relax you. One exercise session generates 90 to 120 minutes of relaxation response. Some people call this post-exercise euphoria or endorphin response. We now know that many neurotransmitters, not just endorphins, are involved. The important thing though is not what they are called, but what they do: They improve your mood and leave you relaxed. Exercise can make you feel better about yourself. Think about those times when you have been physically active. Have you not felt better about yourself? That feeling of self-worth contributes to stress relief. Exercise can make you eat better. People who exercise regularly tend to eat more nutritious food. And it is no secret that good nutrition helps your body manage stress better.
TIPS FOR FINDING TOOTH DOCTOR -- Good dental health calls for visits to the dentist twice a year, yet only two-thirds of Americans schedule a single dental trip annually. The Centers for Disease Control and Prevention also says one-third of all Americans have untreated tooth decay and 48 percent have gingivitis, which quickly can develop into periodontal disease. The Academy of General Dentistry sponsors a year-round, non-profit toll-free service to help consumers find a general dentist in their area. By calling (877) 292-9327, consumers can get names, addresses and phone numbers for up to three AGD member dentists from anywhere in the United States and Canada. To get a dentist who is right for you, the experts advise you to: schedule a consultation before making up your mind; note the office environment to see if it suits your needs; and, make an appointment for a general exam, consisting of cleaning, x-rays, and medical health history.
==================================================================== 2. WELLNESS QUESTIONS & ANSWERS
** Q & A #1: Are beans really that good for me?
Beans are one of the most economical foods on the planet. You obtain numerous nutrients from eating colored beans such as black beans, kidney and red and pink beans. Not only do beans contain protein, calcium, zinc, iron, folic acid, and other B-Vitamins (as well as other minerals), their skins are also a good source of fiber. Although beans contain some carbohydrates in the form of starch, the beans' protein prevents some of the starch from being digested. The brighter, darker-colored beans contain flavonoid antioxidants. The anthocyanins, found in grapes and red wine, give kidney beans their red color. Exact measurements have not yet been made but it appears that a cup of colored beans has about the same amount of antioxidants as a glass of red wine. By using the water or broth in which the beans are cooked, you obtain many of the nutrients that were lost by the beans during cooking. Using the bean water or broth in soups, rice or sauces is a great way to enhance their nutritional content. Vegetarians should combine legumes and grains as much as possible in order to obtain the benefits of the full amino acid spectrum they offer. A serving of brown rice and beans will supply the amino acids or complete protein needed for the body.
** Q & A #2: How does the humidity level in my house affect my health?
People, especially children, living in homes where the air is high in humidity, are twice as likely to have respiratory problems than those living in homes where the air is low in humidity. Constant high-humidity promotes the growth of airborne fungi, bacteria, molds, and allergens. In addition, wet air may more readily carry pollutants. However, sometimes when the air is dry adding some moisture to the air helps support the residents' respiratory function.
** Q & A #3: Does air affect fresh fruits and vegetables?
Whenever you cut up raw fruits and vegetables, you expose the inside of the fruit or vegetable to the air. This exposure results in the oxidation of phytonutrients and loss of some nutritional value of the fruit or vegetable. An example of oxidation can be seen by cutting an apple, pear, or banana and letting it sit in the open a few minutes. The browning you observe is evidence of the oxidation that robs the fruit of its nutrients. Antioxidant protection can be seen by taking the same type of fruit or vegetable and cutting it up but this time apply some fruit fresh crystals and notice how the crystals prevent oxidation, which is the antioxidant protecting the fruit. Some fresh orange juice will work too. In the natural state, fruits and vegetables are provided protection from the air because of their skins. Even though they still "go bad in time," the protection of their skins is lost when they are cut up, diced, or sliced. Therefore, in order to preserve as much of their antioxidants as you can prior to serving, wait as long as possible to cut them up. Keep your fruits and vegetables covered and refrigerated until immediately before serving. If you must set them out a few minutes prior to serving, leave the cover on them until the last minute. This helps preserve their nutritional value.
** Q & A #4: What is vitamin D?
Vitamin D, calciferol, is a fat-soluble vitamin. It is found in food, but also can be made in your body after exposure to ultraviolet rays from the sun. Vitamin D exists in several forms, each with a different activity. Some forms are relatively inactive in the body, and have limited ability to function as a vitamin. The liver and kidney help convert vitamin D to its active hormone form. The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones. It promotes bone mineralization in concert with a number of other vitamins, minerals, and hormones. Without vitamin D, bones can become thin, brittle, soft, or misshapen. Vitamin D prevents rickets in children and osteomalacia in adults, which are skeletal diseases that result in defects that weaken bones.
==================================================================== 3. SPECIAL: How's the Water in your home or office?
Do you think that bottled water is better to drink than tap water? Well, think again. Most all bottled waters have at least the worst of the bad tastes removed, which means that some of their contaminants have been removed. However, many contaminants are tasteless and, even at low levels, may be toxic. The requirements for bottled water are almost identical to those set by the EPA for tap water. So be cautious.
Protect Your Health with your own filtered water!
Solid Carbon Systems -
Purchase replacement filters and get a FREE System
SALE Ends Friday, July 30th - Noon!==================================================================== 4. THE HERBAL CORNER - * Celery Seed - More on Celery Seed
There are numerous health benefits reported from the use of Celery Seed.
==================================================================== 5. HEALTHY RECIPE-OF-THE-MONTH - * Corn and Sun-Dried Tomato Chowder - Recipe
==================================================================== ==================================================================== Please feel free to forward this newsletter to anyone you know that might benefit from any of the above information.
=================================================================== PAST EDITIONS: Special Topics, Herbs, Recipes
We have several Special Editions that we issued on particular Health Issues or Complimentary/Alternative Botanicals.
Special Topics - SPECIALS Herbs - HERBS Recipes - RECIPES =================================================================== Be Healthy! Be Happy!
The Culbreths
=========================================================
Home Page Supplements Water filters Health Books Questions?
Please note: the information contained herein has been compiled from various sources. The above statements have not been evaluated by the U.S. Food and Drug Administration. We make no claims, either expressed or implied, that any products mentioned in this newsletter will cure disease, replace prescription medication, or supersede sound medical advice.