Category Archives: Health

Anything to do with health or the human condition.

What is in that dust?

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By Jeffrey the Barak

As usual, I spent a few minutes today playing with my trusty vacuum cleaner and also a Swiffer duster. And as usual, the vacuum and the duster each had plenty of dust to pick up.

Sometimes I cannot see dust without putting on my eyeglasses, but that’s another problem altogether.

So what is this dust? What was it before it became dust? And how come the room smells so fresh when it has been dusted, but the dust itself seems odorless? Dust raises questions such as these, and cars in the desert raise dust, such as this.

A glance around my home reveals a big clue as to why my dust looks as it does. I may have hardwood floors, but there is a long pile rug in the living room, and that sheds as soon as you look at it. Then there is hair. I shed, and so does my wife. We shed. So much of our dust is from the wool of the rug, which finds its way to the furthest reaches of the other floor of the house, and some of it is our hair.

But not all of it. We are traditionally told that dust mainly comprises of human skin, which we shed constantly as a barely visible fine powder. But I don’t believe it. While I do not dispute the fact that our skin contributes to house dust, more than half of the components of house dust find their way in from outside. Yes outside where every solid object in sight is constantly turning to powder. It may take centuries for some objects to turn to powder, but you can see it happening. Paint does it, brake pads do it, asphalt does it and concrete does it. And the dry soil of the Los Angeles basin does it, a lot. This outside dust is in every breath we take, and it enters the home just as our air does, through the windows, doors, air vents, and even through the solid walls and floors and ceilings.

It joins our skin dust in the bedsheets, on the baseboards and along the edges of the floor. Every day there is a little more to suck up into the vacuum cleaner, or a lot if I am wearing my glasses.

And every three months I open my air filter and there on the media is a  big layer of compressed dust.

It would not be so bad if dust was dead, but it is teaming with life. There are mites in the dust, and the mites defecate. And there are bacteria feeding on the waste from the mites. And bacteria, tiny as they may be, are what produces the smell in a dusty room. So if you can smell it, there are millions of the poo-eating monsters. A room that smells dusty, especially a bedroom, is full of bacteria.

So keep on vacuuming, never choose wall-to-wall carpet if you can have a hard floor, change your bedsheets a lot, and be aware of just what it is you are looking at when you see dust, with or without your glasses on.

End of the Pyramid

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By Jeffrey the Barak

Following a recent failed revamp of the original infamous fattening American Food Pyramid, the USDA has introduced The Food Plate.

It really is quite simple, and easy to see that half of our food should be fruits and vegetables. It should be noted that a typical American meal may contain as little as zero fruits and vegetables, but sometimes there is a lettuce leaf and a tomato slice between the cheeseburger and the bun.

Anyway, this diagram is really quite easy to remember, unlike either of the preceding triangles. Good eating!

Wash, don’t wipe, your butt.

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By Sparklee A Hole.

If you can read this, you are a human, and you poop. A subject that may delight a few, and disgust many more. but opinions don’t count, because we all have to go and poop. It is what happens afterwards that is rarely discussed. People from different cultures have different ideas about what you should do next. An American or a Brit, who has only ever seen a toilet roll next to a toilet, may travel abroad and find one of the five following devices at his or her disposal.

  • A porcelain bidet
  • A bucket or barrel of water with a scooper
  • A shower spray connected to the toilet tank water supply with a T-adaptor
  • An electronic toilet seat that dispenses sprays or jets of warm water and may also air-dry the area
  • A pipe that shoots water upwards.

There may be more systems than these five, but these are the common alternatives to simply using dry tissue paper to clean up.

Conversely, someone from the Arab world, or the Philippines, or parts of Asia, might visit The USA and be appalled to find out that Americans believe they can clean their anal area following defecation with nothing more than dry tissue paper. And they would be right, because it really does take more than tissue to be clean following the business.

Clearly, washing is more efficient than tissue-wiping when it comes to removing the after effects of going, especially if a lather from detergent is introduced, so what do these mysterious foreigners do in the bathroom?

The Bidet.

Often seen beside a toilet, the bidet has featured in travel jokes for decades. It is basically a little bathtub that one squats over to wash the area. These usually have hot and cold running water and can squirt, rinse and spray. Anyone who has used a bidet is probably emerging from the bathroom clean.

The electronic bidet toilet seat.

The Japanese have pioneered this field. To have one of these, your toilet needs to have electricity as well as water. These devices, controlled with the push of a button are designed to wash and then dry the area, without the user leaving the seat. Some are simple and some are full of hi-tech features.

The Tabo

Called the tabo in the Philippines but known by other names in South Asia, this system is basically a jug of water, filled in a bucket or barrel or from the tap. The user raises up slightly from the toilet seat and pours water towards the small of the back where the space between the butt cheeks is. The water naturally flows down and over the skin and washes the area.  In practice, although rarely talked about, the user usually puts soap on his or her fingers and washes the butt, just like everyone does in the shower and then rinses with the tabo. Of course this means touching the unclean substance in question (poo) but the hand is using soap and water so with practice it ends up clean when all is over. In the Philippines, bathrooms are wet, meaning there is usually a floor drain and a faucet on the wall, which is used to fill the vessel. The tabo is difficult for lifelong wipers to accept, but it does remove all traces of waste and associated bacteria, so should not be criticized. Anyone with a sink within arm’s reach of the toilet, and a plastic jug or jar, can try the tabo right now, with nothing to install. In rural areas, the tabo is also used for outdoor, full body bathing.

The bidet shower spray.

The Arabs call it a shattaf, (sounds like shit off, which is basically what it does), but this is nothing more than a handheld water shower that connects to the water inlet valve for the toilet via a T-connection. Room temperature water is sprayed on the anus after the business is done. As with the tabo, hand washing the area with soap is an unmentioned option. These sprays are often called diaper sprays or nappy sprayers, because they can also be used to wash off most of the baby poo from your baby’s diaper before tossing it in the bleach pail. The baby poo just goes right down the loo. The downside to using a handheld shower spray in a colder climate is, in winter, the tap water can be extremely cold. In some places these are called the muslim bidet and other names, because the muslim world is apparently quite particular about keeping clean down there. But if your bathroom is in Thailand or Saudi Arabia, to name a couple of places, you’ll probably have a sprayer adjacent to the toilet, and the water will not be a cold shock.

The sprayer pipe.

In Egypt you are likely to see a curved brass pipe at the back of the toilet bowl. This is water spraying at it’s most basic. Just turn on the tap and a jet of water shoots towards the butt for hands-free washing, or manually assisted soaping, as discussed under the tabo.

So here is the taboo subject of cleaning the ass being discussed in a magazine. Some will find the whole subject unthinkable and live their whole lives failing to properly remove poo and bacteria with their little pieces of tissue paper, and others will never use tissue paper instead of washing. While it may be obvious which idea is more effective,  preconceptions about what is civilized may keep most westerners in the dirt until they are buried in the dirt. But whatever you do following a poo, follow by washing your hands with soapy lather, and you’ll stay safe.

Sparklee A Hole is always ready for inspection and never has to hide his underwear deep in the laundry basket.

Turmeric kills cancer in Ireland

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800px-false-startBy Jeffrey the Barak

There is a racing flag that is green with a yellow chevron or V. It means false start. But green and yellow are very important colors when it comes to food. They are the colors of life.

The color of death is not black, it is brown. Brown as in brown colored food that is not really very good for you. A healthy plate needs to have green and yellow on it.

Most of us have heard about the advantages of eating food that looks green. Kale, broccoli, soy beans, spinach, all good for our health.

But besides yellow peppers and a few squashes, what is the yellow we need to be consuming? Strictly speaking, the magic yellow is not a raw natural food, it is a processed spice, and it is called turmeric. It is used in yellow curries.

turmericNutritionally we can all do just fine without ever encountering turmeric, and even a cancer victim does not need to eat turmeric. However, scientists have found that a chemical extracted from turmeric, called curcumin, kills cancer cells and then digests itself, vanishing without any side effects.

Specifically, a team at the Cork Cancer Research Center in Ireland, led by Dr. Sharon McKenna have been able to positively show that oesophageal cancer cells (a.k.a. gullet cancer cells) are clearly destroyed by curcumin.

It is not clear if frequently eating plenty of yellow curry laced with turmeric can cure oesophageal cancer on it’s own, but any excuse to eat this delicious yellow food as a preventative measure is welcome.

Increase Vertical Leap Fast

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By Tom Jackson

jumpThe purpose of this article is to help those that want to learn to jump higher faster. After reading this article one should have gained the knowhow to increase there vertical leap and more importantly start their jump training with a solid foundation.

(Editor’s note: the-vu is not pro-sport, but we understand the real value in being able to jump very high).

Two Legs Or One?

That’s the question. Are you a two legged jumper or a one leg jumper. Sometimes even if you are a one leg jumper your sport may require you to train for two legged jumping. Although you can still improve your overall jumping ability regardless of witch types of methods you use you won’t be able to jump your highest until you find out what type of jumper you are. A simple test to see how high you jump with one leg or two can help you to figure it out. If you jump higher with one leg for example you are a one legged jumper.

Where to Begin?

You simply have to know where to start before you begin your jump training. There are certain questions that you need to ask yourself. For example are you overweight? What type of physical conditioning do you have are you a beginner, intermediate or advanced? In some cases you may have to get into top physical condition before you’re able to start a jump training program. In addition if you are an advanced athlete then you may be able to skip ahead advanced training techniques.

Explosive Workouts

You need to train with explosive exercises in order to improve your vertical leap. That’s just the bottom line. Lift weights does not equate explosiveness. It may make you stronger and you may see a small improvement in you jumping ability, but it does not make you jump the highest. The ability to move weight quickly plus strength equals power or explosiveness. If you’re not combining jumping exercises with weight training then you are missing out completely on the full potential of your gains.

Examples of Combining explosive works and exercises to jump higher:

  • Lower Body
  • Lunges + Exaggerated Skipping
  • Squats + Rim Jumps
  • Upper Body (for arm swinging motion)
  • Front Shoulder Raises (for deltoids) + Over The Shoulder Throws (with medicine ball)

These are just a few examples of what you can do to combined explosive exercises with weight training. But it takes more than that to jump higher fast. You have to also know how to do these exercises properly and at what weight you need to lift and how many reps as well for best results.

Author Tom Jackson says, “The best jump program I’ve used is offered at http://jumphigherfaster.blogspot.com “.

Louis gets smoked out. A nation of black lungs.

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By Louis the Scooterer

I don’t want to..BUT, Maybe move away from MyPoP

Well the story about the women walkers is something like this. A large factory from way down south, sends women workers from all departments in a couple of buses to spend a couple of nights and a few days at a beautiful hotel, where they are pampered in the spa and do early morning exercises, and some swim and a few pop into the gym. Then they go walking at their pace to many places in Netanya.

The majority speak no English and I really didn’t have much communication with the guides..

And as I settled down in my favourite chair at my favourite table at MyPoP, I began being bothered by my number one problem. That is breathing the smoke and smells of smokers, and when I looked around, couldnt believe my eyes..almost everyone there were smoking. The sporting people who ride bicycles and the surfers and the fisherman and the swimmers and the joggers and the walkers. Yes I couldnt believe it but my camera doesn’t lie, and some pics are telling the full story.Even the mother breastfeeding her baby was a smoker.

Oh well, I don’t smoke.


A few of my friends that don’t smoke:

Some of the animal visitors and birds and horses, and the rare “other person”. Oh hell I dont really want to leave this place, but maybe even the wind changing direction and bringing the smoke to me will be the decider. I felt that perhaps the partners / owners and all the staff are smokers, and that maybe they invited so many smokers to come and enjoy these beautiful surroundings. I wonder!

And guess what ? When I came back to the square to find a friend, there they were again. So many smokers, and I refused to take more pics, but one that caught my eye was this old chap with a long full white beard who always stands at the door of his office..smoking..this time I saw him flicking away a half smoked cigarette..and on the sidewalk, in front of his office, were more than 20 cigarette butts.

Bye for now, and please ..between cigarettes.. will you email me at
louisdrinkingt@013.net

Natural Cold Remedy

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By Julie Hartmans

Working while raising children is never easy, but wintertime can be especially challenging, as it is the season for upper respiratory illnesses. If you want to avoid antibiotics (or can’t get them because the doctor says it’s viral), here is a very effective natural cold remedy to quickly help your child feel better. A form of hydrotherapy, this method is a bit complicated, a bit time-consuming, but it really works to stimulate your child’s immune system so that they can fight off that infection. A big plus in its favor is that this natural cold remedy is free!

Here’s what you will need:

1. One sheet
2. Two wool or acrylic (read warm!) blankets (1 large & 1 small work fine)
3. Four hand towels
4. An accurate timer

Make sure your house is toasty warm. Spread the larger of the wool blankets on the bed and then lay the sheet on top of that. Have the patient take their shirt off and lie back on the bed so that the blanket and sheet can be wrapped around the entire body but can also be easily opened. Go ahead and wrap the legs and feet, tucking in the coverings snugly. Cover the whole body with the smaller blanket.

Take two of the hand towels and run them under hot water, as hot as you can stand.  Alternately, you can heat the wet towels in the microwave. Wring them out thoroughly, fold down the top blanket, and put the hot towels on the skin of the chest. Now wrap up the patient with all the covers and let the towels stay there for five minutes. Be sure to set your timer.

At minute four, run one new towel under hot water and wring it out. When the timer goes off, unwrap the patient, put the new hot towel on the old towels, then flip them all over so that the new towel is against the chest, with the two old towels over it. Rewrap the patient. Let the three hot towels stay there for one minute, and in the meantime, run the fourth towel under very cold water, again being sure to thoroughly wring it out.

When the minute is up, unwrap the patient, put the cold towel on top of the other three and flip all the towels over so that the cold towel is against the skin of the chest. Remove the top three towels, again wrap the patient snugly, and wait 10 minutes. Be prepared for squealing at this point! That cold towel will really feel icy, but my son assures me it warms up quickly. And as long as your patient is snugly wrapped, she is in no danger of getting chilled. You can use the 10-minute stretch for a little bonus reading time with your child.

You’re not done with this natural cold remedy yet! When the 10 minutes are up, remove the cold towel, flip the patient over onto their stomach, and repeat the above steps, applying the towels to the skin of the upper back. The alternate hot and cold towels act as stimulants to the immune system, activating it to fight that infection, be it viral or bacterial.

My boy was in the midst of a stubborn chest cold when I used this treatment on him. We were treating it with herbs along with rest, lots of fluids, etc, but I needed to get back to work. The hydrotherapy regimen described above seemed to really help him turn the corner in getting well, and while it is a bit complicated, I would highly recommend it. This natural cold remedy is definitely less costly than a trip to the doctor and/or a course of antibiotics!

Hydrotherapy dates back to the time of Hippocrates, whose axiom was “First, do no harm.” It fits that criteria to a ‘t’ and, in my opinion, there’s a reason a therapeutic modality sticks around for so long – it works! If you have a sick child this winter, give this natural cold remedy a shot. It is sure to give the immune system a boost, decreasing recovery time so you can get back to work. Plus, you get to be the healer, which is always a gratifying experience!

Julie Hartmans first contributed to the-vu in 2000. She’s back in 2007 with something we will all need to read the next time we get a cold.

Epilogue – Bulimia

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By Lindsay Tang

“Even though I’m finished with bulimia, it isn’t finished with me. I quit my bulimic habits over a year ago, but the health and social problems that came with my eating disorder still haunt me today”.

Being supervised by my thirteen-year old sister is weird because I’m one and a half times her age. It’s weirder that she’s supervising me going to the bathroom. Well, ok, she’s actually just waiting outside the stall. But I knew she would follow me, I knew she would wash her hands, and I knew she would linger. So I use the bathroom, open the door, and she’s just standing there casually. “What are you doing?” I ask, even though I know.

“Just waiting for you.”

“Oh. Ok.” And I’m not supposed to be mad at all, even though the situation is awkward and I can’t get any privacy when I’m just using the bathroom. It irritates me that this doesn’t happen when I go before lunch.

Rewind to late May when I’m so near death, I can brush it with my eyelashes. Jon and I are competing to lose weight and I can’t shake off his “It’s ok if you don’t lose as much weight as me, Lindsay; after all, I’m a guy” statement. I don’t like losing anything except for weight, twenty pounds of which disappears in a month and a half. But ten pounds in, it’s not about beating Jon’s ass and winning the $200 bet anymore. I stop wanting to look thinner. I start needing to look thinner.

I could look so amazing if I keep this up. I’m convinced, though, that it isn’t enough to just keep exercising and scraping by on water, hard-boiled egg whites, and salad (which is actually just lettuce and tomatoes…no dressing, croutons, or even corn because there are too many carbs in that). If I want to be tinier with every glance in the mirror, I’ll need a better strategy. So I become a double-barreled bulimic; I’m the purging type and the non-purging type. Purging is just a pleasant way of saying “self-induced vomiting.” It isn’t pleasant at all but people are convinced that I eat. Non-purging, also called exercise bulimia, is when I sweat off what little I’ve eaten and more. One website calls it “secretly vomiting,” but I think of it as added insurance.

I recommend bulimia for anyone self-deluded enough to ignore feeling like shit all the time. This bottle of aspirin must be full of placebos because my headaches won’t go away. The doctor is insane; I’m not overrunning and my knee and hip pains can’t be early signs of arthritis. My esophagus isn’t corroded. My voice isn’t raspy. I can keep getting away with this. It’ll be worth it. I feel fine. I’m not bulimic. And now I’m wailing my confession to Jon about having two types of bulimia and how much work it is to hide it and how I’m scared about not getting my period this month and I hate myself for developing bulimia in the first place and I need to stop it and I know I cheated and I’m sorry but I need to back out. And he says that’s fine. We’ll fix it together. Plus, he misses pizza.

For the next month, I only eat with Jon so he can be sure I relearn to eat healthfully. At first, I feel criminal for only exercising once a day and eating food that I can taste, but my complaints are short-lived.

It’s the end of July and I’m driving with Kelli. Kelli knows I helped stuff Jesse McCreery’s mailbox with defective donuts from the Krispy Kreme dumpster. I’m the only person she told when she backed into another car’s side door. Secrets are only fun if you have a best friend to share them with.

There’s a lull in the conversation before she says, “You never told me who won that thing between you and Jon.”
The saltiness of my fingertips floods my tongue and tickles my throat. “I called it off.”

“Really? Why?”

Shit. Lie, don’t lie, lie, don’t lie, lie, don’t lie, lie, don’t lie, don’t lie, why would you lie to your best friend, lie, lie, don’t lie, lie. “Because I became bulimic.”

“Oh Lindsay.” She turns her head from the road and looks right at me.

I’ve never heard Kelli say my name in a disappointed tone before. “But I’m ok now. Really! Jon and I worked through it and I’m fine.”

“Do you mean that?”

“Yes.”

“Ok. I believe you.”

Good. “Good.”

There are times when you should be honest. That wasn’t one of them.

Kelli calls the next afternoon and asks me to come outside because she’s parked on my driveway. She starts sobbing when she sees me. Crap. She says that she cried all day yesterday while researching bulimia and calling eating disorder hotlines. She doesn’t understand why I have a negative body image. She insists that I don’t need to lose weight. She is scared for me.

I am beyond pissed. Didn’t I tell her that I was fine? Why didn’t she believe me?

“Lindsay, you have to tell your parents.”

WHAT? “What? Why! It isn’t even a problem anymore. I don’t want them to worry over something that’s in the past.”

“I know, but they need to know.”

“No. No they don’t, actually.”

“Lindsay, if you don’t tell them, I’m telling them.” Shit. “If something happens to you and they find out I knew, I won’t be able to live with that. ” Since when was this about you, Kelli? “I’ll give you time to tell them. If you don’t do it within that timeframe, I’ll tell them. But don’t worry, I’ll warn you before I do it.”

You’ll warn me? Are you trying to strike a deal with me? I knew I should have lied.

“Fine.”

“I’m doing this for your own good, Lindsay. You’re my best friend and I care about you.” I don’t feel myself hug her back. Fuck you. If you really cared, you’d let it go.

Kelli never brings the subject up again. I forget about the incident and figure she has too. The “your-time-is-up-so-I’m-telling-on-you” ultimatum disintegrates into an empty threat. See, Lindsay, you can trust your friends.
I go back to school in September and don’t come home until October ends. I lost a few pounds by eating healthier and my family is happy for me. On the way to the airport that Sunday afternoon, my dad says, “You look great, honey, really, you do.”

That was random. “Thanks.”

“Uh, ok. This probably isn’t the best time to bring it up, but I need to ask. You didn’t lose weight by being bulimic, did you?”

Oh my God. “She TOLD you?”

“Lindsay, don’t be mad at her. She was really scared to tell me and your mom.”

I’m not mad at her. I’m furious at her. “When was this?”

“Right before you guys left for school.”

“And?”

“Well, she called and said she had something important to tell us. Your mom and I went to her house that night; I think you were out somewhere. Anyway, we went there and she was sitting in the living room with her parents. Kelli was crying because she wasn’t sure if she was doing the right thing. She didn’t want to lose your friendship. It took her ten minutes to finally tell us.”

I’m crying too now, but not out of sympathy for Kelli. “What did you guys do?”

My dad’s tone of voice is still calm. “I didn’t want to believe it. Your mom didn’t say anything.”
I’m thankful when they let me walk through security with sunglasses on. I’m not looking forward to Thanksgiving anymore.

My parents have stayed together for me and my sister, but they still act like they’re divorced. They won’t stand next to each other in the few pictures they both agree to be in. Conversations between them inevitably become arguments. The word “your” is always bitterly emphasized when they say “your mom” or “your dad.” I don’t remember the last time they kissed, hugged, or smiled at each other. I didn’t want my parents to find out about my eating disorder and blame each other for it; they fight enough already.

“It’s your fault that Lindsay turned bulimic! You always pushed her too hard!”

“I did NOT push her too hard! I just wanted my daughter to grow up strong!”

“It didn’t matter if she was valedictorian or tennis team captain or a concert pianist or whatever! She was just never good enough for you.”

“At least I wasn’t babying her all the time like you were! It was your coddling that made her cave like that!”

Although I’ve accepted their chronically loveless marriage, it still hurts to hear my name involved in it. I doubt Kelli meant to give my parents another thing to argue about, but it’s easy to blame her anyway.

Even though I’m finished with bulimia, it isn’t finished with me. A common side effect that I suffer from is gastroesophageal reflux disease, where my gag-reflex fires involuntarily and my stomach contents come back up. This looks incredibly suspicious to people who know I have a history with bulimia.

I’m window-shopping with my mom after dinner one night when my stomach muscles tighten. Oh shit, not now. I squeeze my lips together right as liquefied pork loin and asparagus spill into my mouth. As she’s pointing out some copper cookware, I snatch the two-second opportunity to spit while she’s still distractedly eyeing that kettle. My mom is staring at me when I turn back around. “What was that?”

Damn. “Nothing.” She’s suddenly finished talking.

I’m looking at Christmas ornaments with my dad and sister a few days later. I can’t decide if this one is a gingerbread man or a really tan starfish when my stomach tightens again. This time is worse, though, because my stomach is empty of anything except acid. I imagine this is what it would be like to iron the inside of my throat with a pair of flaming soccer cleats.

I’m bent over like I’m trying to cough my throat out onto the floor (which I wouldn’t have minded) as the scorching gets worse and I’m pretty sure everyone in the store is staring by now so I’m scrambling outside because I saw a water fountain on the way in. Of course, the fountain doesn’t work. Fuck. I’m trying to calm down by taking deep breaths but the frozen air ironically makes the burning worse so I attempt to casually stroll into a nearby Johnny Rockets to ask in a horrifyingly raw voice for a glass of water. The girl smiles because she thinks I’m a chain smoker but fills a cup anyway and I thank her while trying to control myself because I’d gladly drink all 32 ounces in one gulp but I don’t want to look like a nut so I take a sip and step outside before downing the whole thing. My throat cools but it’s still itchy. My dad and sister are asking what happened and I say I coughed up acid, so we get ice cream to neutralize it. I claw maniacally at a frozen cylinder of Phish Food with a flimsy plastic spork the whole way home, where I finally microwave the block into submission. I’m halfway done when my stomach protests the unexpected influx of food by sending the ice cream back up (at least it doesn’t burn) and I’m running again, except this time to the nearest toilet.

Winter break then becomes a laborious game of avoiding anything that could make me look like I’m still bulimic. I don’t eat too much because I’ll vomit. I don’t eat too little because I’ll seem anorexic. I’m afraid of soda because burping can trigger refluxes. I snack on Tums between meals. Nothing sharp comes near my hands because cuts can be misinterpreted as bite marks. My workouts are light so I won’t lose weight. You may think that even if my parents didn’t know I used to be bulimic, they would still notice my reflux disorder. This is true but having unexplained gastroesophageal reflux disease is less worrisome than having it because of bulimia.

Kelli and I exchange Christmas gifts one night. I haven’t told her that I know she snitched on me, but she probably figured because I’ve barely spoken to her over the past two months. As she turns to leave, she asks, “Are we ok?”

No. “Yeah.”

“Oh. Ok.” She emails me the next day asking again and even though I know I should call, I just email her back. I insist it was unfair that she didn’t warn me and, in spite of her good intentions, my parents deserved to hear it from me or at least with my consent. I tell her I’ve lost my parents’ trust. I tell her she’s lost mine. I tell her not to respond because I will never believe anything she says again.

Kelli’s letter arrives at the end of January. The envelope reads “You don’t have to read this right now. You can open it tomorrow, next year, or in ten years. Just please don’t rip it up.” The letter lives under a stack of notebooks for a month.

Jon is watching me tear it open because I don’t want to be alone if I get upset. I don’t need to read the letter to know what it says. She’s sorry for lying from the start because she was never going to warn me. Her mom said I would understand if she told my parents. She’s sorry her mom was wrong about that. She hopes I can get over my body image problems and live a healthy life. She wishes me the best.

I’m still mad when I finish reading. Jon asks if it’s a good idea for me to end our friendship when she was just trying to help. I’m irked further and insist that I’m not going to talk to her for a while. Jon turns back to his laptop.

Brian makes the consensus official later that night. As my best guy friend, my boyfriend minus the romance, I call with the expectation that he’ll side with me like always. But he doesn’t respond when I finish. I’m afraid that I’ve created another Kelli situation. It’s useless, but I tell him not to worry anyway.

“I can’t help but worry, Lindsay.”

Not again. “I know, but you have to trust me on this. Kelli didn’t trust me and look how that turned out.”

“Are you sure you’re being fair? She was just trying to help.”

How do I always end up being the bad guy? I have no comeback and I’m tempted to hang up. “I know, ok?! I know!! But I’m fine; I wouldn’t be telling you this if I wasn’t, right?”

“I guess.” He’s silent. I decide to be silent from now on too.

The fear of alienating more people keeps me quiet. I can’t talk about it without getting mad because everyone thinks I’m being irrational for resenting Kelli. No one ever fails to mention that she was “just doing the right thing.” Yes, I already know that so CAN YOU JUST LET ME BE MAD NOW?? I’m mad that everyone is defending her. I’m madder that I’m not allowed to be mad.

I’m more frustrated than grateful that everyone is too concerned to trust me. I’m supposed to accept my regression to infancy. Babies wear diapers and require constant supervision because it’s not Lindsay’s fault that she can’t control her bulimia. I ask my dad why no one believes me when I say I’m not bulimic. He says they do believe me; they’re just making sure I’m ok. So no one believes me.

I despise the pity. I doubt that Kelli told anyone, but I flip through a mental yearbook anyway to vote for “Most Likely to Ask Me About It” at our high school reunion. I can already feel them placing their condescending hand on my shoulder as they whisper, “So I heard about your thing with bulimia,” to me like I’ve already died. I hate that I only hear the word “weight” when it is spelled w-a-i-t because people think I’ll relapse if the subject comes up. I’m even more insulted when I’m told that I “look fine” and that I’m “already beautiful just the way [I am].” When did I say I was fat? Bulimia didn’t blind me from reality. I’m not delusional and I can make accurate judgments. No one understands that “bulimic” is not a synonym for “mentally unsound.”

I’m reading the millionth “How I Overcame My Eating Disorder” story that I’ve read this year. Just like the others, it goes like this:

1. I was the fat kid and everyone made fun of me
2. I developed a negative body image
3. I became anorexic/bulimic/both
4. I was hospitalized after letting it go too far
5. I love my body now and I don’t own a scale and I eat whatever I want and life is normal again

It pisses me off that they all sound like that. It pisses me off that they all end like that. I hurl the magazine at the ground.

Writer Lindsay Tang is currently studying sociology and journalism at the University of
California, Los Angeles.

Growing Young (and Perhaps Sick) with Human Growth Hormone (HGH)

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By Dan Hall

Propagandaville – a quaint little town with white picket fences, nuclear families, neighborhood schools, and friendly salespeople who’ll be as nice and polite as possible so long as you’re shelling out money to buy their wares. Yes, in Propagandaville, money is king, and snake-oil peddlers abound, pushing their products onto unsuspecting people all in the name of health.

News of Human Growth Hormone or HGH has flooded the television and print advertising market in the past decade. Claims that HGH will retard the aging process, boost your sex drive, build muscle mass, help trim fat, cure depression, make you more intelligent, and cause you to feel better and healthier are ever-present in the media. But are these claims accurate? Is HGH therapy truly the new elixir of youth, or are the claims unsubstantiated, inaccurate, and just plain wrong?

HGH research has been occuring since as early as the 1960s, perhaps even earlier. HGH isolated from human pituitary glands is often used therapeutically to treat people with growth hormone deficiency, which could easily lead to reduced muscle mass and bone density. Of course, a true deficiency in growth hormone is not normal; it can be caused by a variety of factors, including hypopituitarism, tumors of the brain, and so
forth. Traditionally, people who need HGH treatment visit endocrinologists and do not purchase their HGH from infomercials.

Truthfully, HGH no longer exists, as scientists have stopped using true Human Growth Hormone and now market synthetic growth hormone. People claiming to sell HGH are not truly selling Human Growth Hormone but a synthetic blend that could very well be anything! Chances are, what is being sold is nothing more than amino acids or proteins wrapped in a neat little package. Unless you have a true GH deficiency and are willing to be diagnosed by an endocrinologist, you’re most likely wasting your money on mass-marketed HGH.

What’s frightening about all of this is that HGH does have its side-effects–ones that are rarely if ever mentioned on television. Diabetes, a gross enlargement of the nose and other facial features, a thickening of the skin and connective tissue, an increase in muscle mass but not strength, nerve damage, joint pain, certain cancers, edema, and other symptoms have been reported after prolonged use of commercial HGH. This is not something to be taken lightly, for it can very well have a negative effect on your health.

Homeopathic HGH (which is sold in small dosages) may actually live up to some of the hype, but only because the dosages are small enough to affect a change but not significant problems. Muscle mass may increase, skin may appear healthier, and energy may rise–in part due to the pituitary gland producing more natural GH as a side-effect–but these are all temporary effects. The true causes of aging have little to do with a lack of HGH and more to do with a lack of nutrition and/or an overabundance of toxins lodged within the joints and tissues. HGH can only add to these problems, not solve them.

Longevity cannot be found in a pill. A life-transformation is required to slow, stop, and perhaps reverse the aging process. Changes in diet, thought process, activity, and other areas of life are all necessary to remain young and live a long, healthy life. Pills, powders, shakes, oils, and other products will never replace true healthy living. And until we, as a society, can embrace the natural laws that will keep us healthy, we will continue to look for the next great wonder drug, thereby fueling the informercial conglomerates well into the future.

Dan Hall is a teacher and author living in Georgia. He is the author of the book Neohygiene. Visit him on the Web at http://www.neohygiene.com.

Nutrition Know-How: Seven Simple Ways to Eat Healthier

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By Monique N. Gilbert B.Sc.

The key to better health is learning the difference between healthy and unhealthy nutrients. The choices we make greatly affect our health. Making a few simple healthy and nutritious changes in our dietary choices can have a profound and positive impact on our health, well-being, energy levels and life span. For instance . . .

  • Healthy proteins provide the amino acids our bodies require to build and repair lean body mass (like muscles, skin, hair and nails), and are low in saturated fat, cholesterol and chemicals. Good sources include wild salmon, beans, legumes, soy products (tofu, tempeh, TVP), seeds (sunflower, pumpkin), nuts (walnuts, almonds, peanuts) and peanut butter.
  • Unhealthy proteins are loaded with saturated fat, cholesterol, hormones, or antibiotics (like beef, lamb, beacon and sausage). While they give your body the needed amino acids, they also clog arteries and compromise your immune system.
  • Healthy fats are unsaturated fats (mono and poly), omega 3 and omega 6 fatty acids. Good sources of these fats include extra virgin olive oil, canola oil, ground flax seeds and walnuts. They help your body absorb fat-soluble antioxidant micronutrients like vitamins A, E, D, and K, and lycopene.
  • Unhealthy fats are saturated fats and trans fatty acids (trans fats), like butter and margarine. These fats contribute to heart disease, stroke, high cholesterol and triglyceride levels, hypertension and obesity.
  • Healthy carbohydrates are high in fiber and are considered complex carbohydrates. Good sources include rolled oats, brown rice, whole wheat, broccoli, squash, green leafy vegetables, sweet potatoes, beans and whole fruit. These help lower cholesterol, aide digestion, regulate blood sugar and insulin levels, and reduce caloric intake.
  • Unhealthy carbohydrates are high in sugar and are called simple carbohydrates, like candy, white bread, sodas, ice cream, cake and cookies. These spike blood sugar and insulin levels, and increase caloric intake (they are considered empty calories).

Eating nutrient-dense foods that are high in antioxidants, phytochemicals and fiber help the body function optimally, promote overall well-being and improve digestion. These nutrients also help fight and prevent heart disease, cancer and diabetes, strengthens the immune system, slows the aging process, increases energy and improves cognitive performance.

Additionally, as we age our appetite lessens, making it even more critical to choose foods wisely. When every bit counts, picking foods with the highest nutritional profile is more important than ever.

An easy way to make your nutritional choices is to look for foods that are bright in color, for they usually contain more beneficial vitamins, minerals and phytochemicals. For example, red and pink grapefruit have the heart-healthy cancer-fighting antioxidant phytochemical called lycopene while white grapefruit does not. Here are seven more simple ways to start eating healthier.

1. Switch from iceberg lettuce to romaine lettuce. Romaine lettuce has more vitamins and minerals like vitamins A and C, thiamine, riboflavin, calcium and potassium. It also has more fiber than iceberg lettuce.

2. Eat brown rice instead of white rice. Brown rice naturally has more fiber and riboflavin, and less sugars than white rice. It is digested slower and is more filling.

3. Switch from white bread to whole-wheat or whole-grain bread. Whole-wheat and whole-grain breads have more fiber, iron and potassium. Slice per slice, they are more filling and satisfying than white bread.

4. Drink iced teas (black, green and herbal) instead of sodas. Black, green and herbal teas provide antioxidants and phytochemicals that enhance your health. Unlike sodas, you can control the sugar content when brewing your own iced teas.

5. Choose whole-grain or whole-wheat cereals with bran instead of sugar-coated cereals. Whole-grain cereals and whole-wheat cereals with bran naturally have more protein, fiber, calcium, iron, vitamin A, thiamin, riboflavin, and niacin than sugar frosted cereals. Besides having less sugar, they are metabolized slower and are more filling. So you have more energy during the day and you will not get hungry right away.

6. Switch from cows milk to fortified soymilk. Soymilk contains no cholesterol or hormones, and is extremely low in saturated fat. It also provides isoflavones and other beneficial phytochemicals that promote good health. Fortified soymilks also contain easy to absorb calcium, vitamins D and B6, and some even add extra antioxidants (like vitamins A, C, and E), folate and omega-3.

7. For dessert, have frozen fruit sorbet instead of ice cream. Frozen fruit sorbet is fat and cholesterol free and has more fiber. It is also loaded with antioxidant vitamins A and C, and contains beneficial phytochemicals.

Recipe: To get you started, try Monique N. Gilbert’s deliciously nutritious homemade sorbet recipe. It is cholesterol-free, and high in antioxidants and fiber.

Strawberry Orange Sorbet

1-1/2 cups frozen strawberries
1/3 cup orange juice
1/3 cup fortified soymilk
2 tablespoons canned pumpkin
1 tablespoon honey

Blend in a food processor or blender for 1-2 minutes, until smooth and creamy. Place in the freezer until ready to serve.
Makes about 2 servings

Copyright © Monique N. Gilbert. All rights reserved.

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert, Soy Food Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

Combat Stress by Creating Your Own Oasis

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By Monique N. Gilbert B.Sc.

Stress and anxiety can prematurely age our mind and body. If not dealt with effectively, chronic stress and worrying can place undue strain upon our cardiovascular and immune systems. It can also make us prone to mood disorders and negatively affect our cognitive functions. Having a safe and comfortable place where we can relax and unwind can help improve our well-being and produce feelings of peace and tranquility.

Ideally, creating an atmosphere that induces calmness throughout your home is best. However, if space is limited, you still can create your own oasis, even if it is in only a corner of a room or in a cubical at work. Here are eight easy ways to make your personal space a true comfort zone.

1. Tranquil Sounds. Your favorite music, sound machines and water falls can help you relax and unwind. Sounds have the ability to alter our perceptions and instantly change your mood.

2. Living Plants. Live plants create a peaceful atmosphere. They improve the ambiance and air quality of indoor environments, and induce a positive energy around them.

3. Soft Lighting. Soft and adjustable lighting can create a soothing atmosphere. Look for light bulbs that are bright, but not harsh. Being able to adjust the brightness of your lighting will give you more control of the mood of your space.

4. Pleasant Smells. A fresh and pleasant odor can transport you to a peaceful place and time. Open a window to get an exchange of air, use air purifiers or deodorizers to create the scent you find most pleasing.

5. Furniture Arrangement. Place your furniture and other items to best fit your daily needs and actions. Personalize your space with things that bestow happy memories.

6. Comfortable Textures. Use pillows, throws and soft materials to create a comfort zone. Our sense of touch has a powerful impact upon our feelings.

7. Symbols of Nature. Bring the outdoors inside with shells, rocks, feathers, wood, leaves, etc.

8. Answering Machine. When you need to unwind and revitalize, turn your answering machine on and the volume down. You can always return calls when you are recharged and ready to talk.

Take control of your surroundings, whether they are just a corner of a room or a desk at work. You can even use these steps when traveling to help you unwind. By creating your own personal oasis, you will be better able to relax and rejuvenate. A few changes may be all that you need to make yourself calm, peaceful, energized and inspired.

Copyright © Monique N. Gilbert – All Rights Reserved

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert,  Soy Food  Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

Reduce Stress and Strengthen Your Immune System

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Reduce Stress and Strengthen Your Immune System: 10 Natural Ways to Relax and Rejuvenate
By Monique N. Gilbert B.Sc.

Stress seems to have become a constant factor in today’s fast-paced society. If left unchecked, it can wreak havoc upon our health. Learning how to effectively manage stress can mean the difference between being robust and full of life, or becoming susceptible to illness and disease. Stress can weaken the immune system and accelerate the aging process. The ability to relax and rejuvenate promotes wellness, vitality and longevity.

A healthy immune system regulates our body’s healing process and protects it against infections and diseases. When stress compromises our immune function, it can result in colds, flu, fatigue, cardiovascular disorders and premature aging. Stress increases heart rate, blood pressure, glucose levels, adrenaline, cortisol, free radicals and oxidative damage. This initiates the “fight or flight” response, places undue strain upon the heart, and can also increase the feelings of anxiety and depression.

Protecting the immune system is a vital part of living longer, feeling younger and being healthy. Here are ten natural healthy ways to reduce stress, boost your immune system and slow down the hands of time.

1. Walking and Physical Activity (dancing, gardening, cycling, swimming, etc.).

Regular exercise and physical activity strengthens your immune system, cardiovascular system, heart, muscles and bones. It also stimulates the release of endorphins, improves mental functioning, concentration/attention and cognitive performance, and lowers cholesterol, blood pressure, cortisol and other stress hormones. Three 10-minute workout sessions during the day are just as effective as one 30-minute workout, and a lot easier to fit into a busy schedule.

2. Yoga and Stretching.

The slow movements and controlled postures of yoga improves muscle strength, flexibility, range of motion, balance, breathing, blood circulation and promotes mental focus, clarity and calmness. Stretching also reduces mental and physical stress, tension and anxiety, promotes good sleep, lowers blood pressure and slows down your heart rate.

3. Hand Hygiene.

The most effective measure in preventing the spread of microorganisms that cause infections is good hand hygiene. Washing your hands with soap and water as soon as you come home, and always before you eat, greatly reduces your exposure to bacterial and viral infections. In case you cannot wash with soap and water when you are away from home, carry some alcohol-based hand wipes with you to control microbial exposure and transmission.

4. Laughter and Humor.

There is truth to the saying that laughter is the best medicine. Laughing reduces stress hormones like adrenaline (epinephrine) and cortisol. It also benefits your immune system by increasing the number and activity of Natural Killer T-cells. These cells act as the first line of defense against viral attacks and damaged cells. Find the humor in things and engage in activities that make you laugh to increase your immune function and disease resistance.

5. High Nutrient Diet.

Eat foods rich in antioxidants (like vitamins A, C, E and lycopene), omega-3 fatty acids, and folate. Antioxidants fight and neutralize free radicals, which are molecules that damage cells and cause heart disease, cancer and premature aging. Omega-3 fatty acids (a polyunsaturated fat) have anti-inflammatory, cardiovascular-enhancing and immune-regulating properties. It is helpful in preventing and controlling high cholesterol, hypertension, heart disease, stroke, cancer, diabetes, depression, inflammatory and auto-immune disorders. Folate prevents age-related cognitive decline, damage to blood vessels and brain cells by lowering homocysteine levels. It also ensures DNA integrity (important as we age and when pregnant) and promotes healthy red blood cells. Excellent food sources for these nutrients are as follows.

  • Antioxidants – pumpkin, sweet potatoes, carrots, kale, grapefruit (red and pink), blueberries, strawberries, watermelon, cantaloupe, oranges, peppers (red and green), tomatoes, broccoli, sunflower seeds, almonds and olive oil.
  • Omega-3 Fatty Acids – ground flax seeds, walnuts, salmon, soybeans and pumpkin seeds.
  • Folate – dark green leafy vegetables (turnip greens, mustard greens, spinach, romaine lettuce, collard greens, etc.), beans, legumes, asparagus, Brussels sprouts, beets and okra.

6. Music.

Listening to your favorite music is a great method of reducing stress and relieving anxiety. Your individual preference in music determines which types of soothing sounds will best reduce your tension, blood pressure, and promote feelings of tranquility. Pay attention to how you feel when you hear a particular song or genre of music, and keep listening to the ones that produce a relaxing effect.

7. Sleep.

Getting enough sound sleep has a profound impact on your stress levels, immune function and disease resistance A chronic lack of sleep can leave you feeling sluggish, irritable, forgetful, accident-prone, and have difficulty concentrating or coping with life’s daily aggravations. Long-term sleep loss can also result in heart disease, stroke, hypertension, depression, and anxiety. Sleep time is when your body and immune system do most of its repairs and rejuvenation. Strive to get 7-8 hours of sleep each night. Remember rest and relaxation go hand in hand.

8. Positive Thinking.

Optimism can counteract the negative impact stress, tension and anxiety has on your immune system and well-being. Often it is how you perceive things that determine if you get overwhelmed, both mentally and physically. Having a positive attitude, finding the good in what life throws your way and looking at the bright side of things enhances your ability to effectively manage stress.

9. Tea.

Regularly drinking tea throughout the day can help strengthen your immune system and your body’s ability to fight off germs and infections. Both green and black teas contain a beneficial amino acid called L-theanine, which can increase the infection fighting capacity of gamma delta T cells. L-theanine also promotes a sense of relaxation, calmness and well-being by influencing the release and concentration of neurotransmitters (like dopamine, serotonin and GABA) in the brain.

10. Hydrotherapy.

Relaxing in a hot bath relieves sore muscles and joints, reduces stress and tension, and promotes a good night’s sleep. Add some soothing music, soft lighting and scented bubble bath/bath foam to create an inexpensive and convenient spa experience in the privacy of your own home.

To get you started, try this delicious and nutritious recipe by Monique N. Gilbert. It’s high in antioxidants and Omega-3 fatty acids.

Banana Strawberry Power Smoothie

1 frozen ripe banana
1 cup strawberries (fresh or frozen)
1/2 cup orange juice
1/2 cup soymilk
2 tablespoons canned pumpkin
1 tablespoon ground flax seeds
1 tablespoon honey

Blend in a food processor or blender for 1-2 minutes, until smooth and creamy.
Makes about 2-3/4 cups (2 servings)

Copyright © 2005 Monique N. Gilbert. All rights reserved.

Monique N. Gilbert, B.Sc. is a Health, Nutrition, Weight-Loss and Lifestyle Coach, Certified Personal Trainer/Fitness Counselor, Freelance Writer and Author of Virtues of Soy: A Practical Health Guide and Cookbook. She has offered guidance in natural health, nutrition, fitness, Weight-loss and stress management since 1989. You can contact Monique through her web site at www.MoniqueNGilbert.com

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert,  Soy Food  Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

Neohygiene Excerpts

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By Dan Hall

The following are excerpts from Dan Hall’s new book, Neohygiene

Neohygiene (Part 1)

Do bacteria cause disease? Do viruses? What if I told you that they didn’t? Does HIV cause AIDS? Do immunizations prevent disease? Does anthrax, Ebola, E. Coli, the Hanta virus, smallpox, influenza, the West Nile virus, or any other so-called deadly pathogen cause sickness or pose any deadly threat whatsoever? What if I said the answers to all of these questions was no? What if I were to tell you that no matter how many sick people you come in contact with, you can’t catch disease? Am I insane? Crazy? Nuts? The truth is, we’ve all been duped into believing a theory—the germ theory of disease—that just isn’t true. We’ve all been tricked since birth into embracing the idea that when we are around someone who is sick, we can also become sick, regardless of how healthy we are at the time. Call it what you will— brainwashing, hypnosis, or whatever—this trickery runs so deep until we never notice all the times when we are around sick people and we don’t catch their illnesses. We only remember the times when contagion appears to occur, and this only strengthens our belief in disease transmission. This belief, of course, is not true. We have been convinced of the existence of vampires and ghosts, and now, more than any other time in history, we must open our eyes and stop embracing the lies we are being told.

Scientists since the late 1800s, including Louis Pasteur, have all been part of a rather disorganized conspiracy to convince the public that the true cause of disease is pesky germs. Of course, there was no real conspiracy. Medical practitioners have also duped themselves into believing these deceptions just as much as they’ve duped us into believing their irrational propaganda. The germ theory of disease came on the heels of the Middle Ages when people believed that demons and evil spirits caused all diseases, so it wasn’t that big of a transition to go from demons to microscopic bacteria. The belief in viruses came later, but they don’t cause disease, either. Wait a minute! Am I saying that Ebola, HIV, and other viruses don’t cause disease? Am I saying that anthrax, pneumonia, and other diseases are not caused by bacteria? The answer to both questions is a resounding yes! Viruses and bacteria cause disease about as much as trees cause the wind to blow. It might look like this is the case, and that’s why scientists have duped themselves into believing such a fallacy, but in ruth, health is caused by healthy living. I can’t transmit my bad health any more than I can transmit my good health. It’s easy to blame germs, but what we should be doing is blaming ourselves when we get sick. We’re responsible, and that’s something a lot of people just don’t want to hear.

I know what I’ve said so far is pretty hard to swallow. After all, you’ve believed all of your life that diseases are caused by bacteria and viruses. You’ve believed that the common cold is contagious, that the flu can only be prevented by vaccination, and that Ebola, AIDS, anthrax, and other dreaded diseases are highly lethal and to be avoided at all costs. But you’ve been tricked into believing all of these myths by a medical establishment that has been built upon the shaky foundation of the germ theory of disease. Combine this with the fact that the business of medicine is just that—a business, and a rather large and profitable one, to say the least—there’s no mystery as to how an entire establishment of medical practitioners could fall prey to the same deceptions they have used to deceive us into believing in their scare tactics and lies.

Neohygiene (Part 2)

It wasn’t that long ago that a guy by the name of Louis Pasteur convinced an entire nation—and eventually, the entire world—to believe in his germ theory. Most people think of Pasteur as the guy who invented pasteurization, but he was responsible for so much more. Men like Pasteur, Edward Jenner, and Robert Koch are among those responsible for the perpetuation of both the germ theory of disease and the theory of immunization—two ideas that have set the foundation for the vast majority of today’s medical establishment. With so much resting on the backs of these two outdated theories, it is interesting to note that they are rarely tested under strict scientific scrutiny; instead, they are oftentimes believed to be true without question, making the belief in the medical model more a religion than a science. What’s worse, the germ theory of disease as well as the theory of immunization are both outdated, erroneous, and unnecessary in today’s world. Both ideas were even questioned and opposed at their inception, but dissention fell on deaf ears. The truth is quite the opposite from all you have ever learned, and slowly but surely, the truth is making itself known—truths such as the AIDS hoax, the lie of childhood immunization, and most importantly, the myth of contagion.

In case you’re wondering, I am not a medical doctor, nor do I insult myself by claiming to be one. My advice comes from years of experience and knowledge, but no claims are made that this advice is based upon so-called clear medical evidence as would be embodied in the writings of a person with a medical degree or license. I do not claim to be an authority on curative medicine, but as you will soon realize, prevention is the key to health; however, there are times when you should visit your doctor. As aforementioned, if you have a medical emergency, you are encouraged to consult a physician.

Many years ago, I was like most people in America: overweight, unhealthy, and completely ignorant of how to live disease-free. I had a grandfather who died of lung cancer, a mother who developed chronic fatigue syndrome and diabetes, a grandmother with emphysema and arthritis, an alcoholic father, and numerous other family members and friends with a variety of health problems. When I would develop cold or flu symptoms, they would last for weeks at a time, and no matter which medicines I took or doctors I visited, my wellness was on a steady decline. I suffered from severe stomach cramps, had canker sores on a regular basis, and it was very rare for me to go a single day without mild aches and pains throughout my body. When I sought the help of doctors, they rarely did anything but medicate, medicate, medicate. Sometimes, I was given prescription medications from relatives who were just too lazy to take me to the doctor. My health waned because of these so-called standard medical procedures. Unfortunately for me, this type of health is what most people consider typical. Most people expect to be in ill health, and they fully believe that whatever their doctor tells them, it has to be true! What I now consider to be poor health is actually considered normal health by the medical establishment, because with the current medical model being based upon the germ theory of disease, medical practitioners must assume that if only germs cause illnesses, then illnesses can only be cured by medical means and rarely prevented. This type of thinking has duped our entire mainstream world into adhering to ideas that have put our collective and individual health in jeopardy. We go through life fearing bacteria and viruses—things we cannot see—and we trust the opinions of people we do not know without ever questioning what they have told us to believe. We strictly adhere to the idea that the symptoms of disease mean that there is something wrong with the body, and we are quick to go to the doctor or pharmacist to get medications to relieve our symptoms without ever wondering what caused the symptoms in the first place.

Did you know that over 100,000 people each year die of properly-used prescription medications? But because the media, the medical establishment, and most people are under the impression that prescription medications are both good and necessary, we rarely hear of these deaths. Regardless, adverse reactions to prescription medications are high, but instead of hearing about these deaths on the nightly news, we hear about anthrax, the West Nile virus, and other such diseases that take as many as a whopping few dozen lives per year! More people die each year of fluoride poisoning from drinking tap water! More people die each year from routine vaccinations! But we don’t hear about these deaths. They aren’t sensational enough, not to mention the fact that if we were privy to such information, many medical industries would fail in their attempts to medicate the entire globe. And that’s not good for business. You might think you’re in good hands with your friendly neighborhood physician, but what you have probably never realized is that the sole purpose of the medical establishment is medicine! It would be called the preventive establishment if its purpose was to prevent disease, but medicine, by its very design, is curative, not preventive. You take medications to relieve symptoms. With the exception of the occasional routine check-up, doctors rarely see patients before they are sick, and what’s sad is that when they do, the patients are often sent home with a clean bill of physical health and a mental diagnosis of being a hypochondriac! We have been taught to go to doctors when we’re sick. We have been taught that sickness is caused by germs; therefore, prevention doesn’t matter.

Dan Hall is a teacher and author living in Georgia. Visit him on the Web at http://www.neohygiene.com.

Edible Clays

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(Calcium Montmorillonite)
By Ray Kong

Both human and animal ingestion of calcium montmorillonite minerals have been an accepted practice throughout the world for many years. Calcium montmorillonite mineral deposits have been used by Native American healers for centuries as an internal and external healing agent. The Native Americans would use mineral rich clay on open wounds and for stomach or intestinal distress. The key to these healing benefits is the natural form in which these minerals are found.

Montmorillonite belongs to the smectite group of clays. There are two types of montmorillonite, sodium and calcium. Sodium montmorillonite is commonly known as bentonite; the name is derived from the location of the first commercial deposit mined at Fort Benton, Wyoming USA. Bentonite principally consists of sodium montmorillonite in combination with 10 to 20% of various mineral impurities such as feldspars, calcite, silica, gypsum, etc. Sodium montmorillonite clays are the industrial clays used in things like: plaster, oil well drilling mud, cat litter, matches, cement tiles, lubricating grease, paints, copy paper, dynamite, shoe polish, concrete, cleaning agents, wall boards, crayons, and bleaching agents to mention a few.

Calcium montmorillonite, the second type of montmorillonite, is also known as “living clay” for it principally consists of minerals that enhance the production of enzymes in all living organisms. California Earth Minerals calcium montmorillonite is called Terramin. It is the preferred choice to use for soil, plants, animals and humans, especially when ingested, hence “edible clays. ”

Benefits of calcium montmorillonite minerals have been documented in research conducted by many scientists and leading universities. Dr. B.H. Ershoff, from the University of Southern California School of Medicine, conducted research for NASA which demonstrated the growth promoting properties of calcium montmorillonite minerals in cattle. Dr. Quisenberry, from Texas A&M, researched the beneficial effects of calcium montmorillonite clays when fed to many farm animals including horses, pigs, chickens, etc. Neva Jensen, a nationally known nutrition expert, wrote a book on Terramin called “The Healing Power of Living Clay,” explaining how the nutrients in certain clays are assimilated in our bodies. The US Department of Fish and Wildlife conducted similar studies on trout fish on the Snake River in Hagerman, Idaho revealing the same health promoting effects. All of these studies were specific to Terramin.

The benefits of Terramin are due to the mineral content or trace elements which are vital to the cellular functions of all forms of living creatures. Perfect health can only be obtained by a diet which supplies a proper balance of essential nutrients. Trace mineral elements are necessary for vitamins and enzymes to function. Without enzymes the body can not activate certain chemical processes like digestion or the synthesis of proteins within cells.

For example:
A trace of Copper is needed for the synthesis of hemoglobin.
A trace of Cobalt is needed to make vitamin B 12.
A trace of Zinc is needed by the pancreas to manufacture insulin.

However, modern agricultural practices jeopardize our health. Our farming techniques use the soil over and over for high yield mass production, depleting the soil and the crops of vital essential elements. As soil health declines, crop health falters and farmers become increasingly reliant upon synthetic petroleum-based fertilizers to artificially replenish the soil with nitrogen, phosphorous, and potassium (NPK); only three essential elements. The tradeoff for adding synthetic enhancers is that the living soil remains deprived of naturally occurring bacteria that produce nitrogen, thus the soil is dying and crops actually become dependent on artificial fertilizer to sustain life. Aquifers are now contaminated with nitrates that were leached from farmlands. The combination of leaching from rain and irrigation, overuse of the land, and chemical fertilizers deteriorates the level of nutrients in our soil. As a result, most of the food grown is deficient in trace mineral elements. The few trace mineral elements that remain are removed during processing, e.g., the milling of wheat.

These same crops are used in turn to feed the animals we use for food. Mass production rids these animals of their natural grazing habits, so animal feeds are needed to supplement or replace their natural food sources. The plant life used to create animal feed is deficient of naturally occurring trace elements, therefore, the animals are robbed of these life giving nutrients.

Studies have shown that there is a relationship between human malnutrition and the depletion of trace elements in soil. According to the USDA, we would have to eat 75 bowls spinach in order to get the same amount of iron as one bowl eaten in 1948. As a result, malnutrition exists in 57% of US citizens over the age of 65! To slow (and eventually reverse) this malnutrition trend, we need to look more closely at nature and learn a more complete picture of health.

Animals are instinctively selective about the types of minerals they will ingest, shunning sedimentary minerals in favor of mineral deposits formed by igneous hydrothermal activity. Extensive studies with cattle, horses, pigs, fish, chickens and other animals have shown that the volume of food intake is less when mineral supplements are added to the their diet. Additional benefits are noted as well, for example, increases in butter fat and milk output are documented from dairy cows. These improvements have been found in all studies using a specific type of calcium montmorillonite.

Not all calcium montmorillonite is the same. In order to absorb the trace elements, these elements must be of a small size. Neva Jensen states that Terramin has the advantage of increased exchange properties since the California Earth Minerals calcium montmorillonite deposit has undergone extensive hydrothermal exposure. These favorable properties were created naturally from igneous activity deep in the fissures of the earth, bringing boiling water to the surface of the earth, and creating extensive pools of bubbling mud. These bubbling pools churn the calcium montmorillonite, adding beneficial trace minerals and breaking down the larger size parent material. Over a long period of time this activity brings about complete fragmentation or crystallization and hydrolysis of the clay making it readily available for absorption.

Mineral deposits formed by igneous activity in bubbling mud-pots have a calcium magnesium complex which have a powerful negative charge. Minerals are found throughout North America, however, Terramin is found in a region where the rainfall is minimal, moisture is nonexistent, and temperature consistently high. This combination of arid conditions keeps the ion in an ‘open ion state’ that is more usable. Deposits which are found in Northern areas where there is rain, snowfall and leaching are not as likely to be found in an ‘open ion state’, thereby being of lower quality and grade. The negative ion charge is best used by the body for detoxification purposes. All toxins are positively charged. In nature, opposites attract. Thus, the negative ions attract the toxins’ positive ions, facilitating the movement of toxins through the kidneys or lymphatic system to a site of normal excretion of the toxins.

Terramin can help to improve our health; from replenishing our soil with vital essential elements, to improving the vitality of our plant and animal foods, and by removing toxins from our bodies. Native Americans knew this. Animals instinctively know this. Scientific, medical, and agricultural research has proven this. Use life promoting Terramin.

Terramin is a product of California Earth Minerals, Corp. www.terramin.com or www.calearthminerals.com. Author Ray Kong is the president of California Earth Minerals Corp., but this important article is not just a promotional commercial. Edible Clay is an important tool for the management of modern world toxicity and the views of the author are indeed accurate and valid.

Fifty and Energized

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By S.D. Craig

Okay, okay, so those of you who know me know I won’t be fifty until September. All right, a little white lie, then. And those of you who know me also realize I’m on the backside of a foot surgery last March. And where to begin again?

The last time I started a new exercise regime was when I began walking on October 17, 1993. I’ll always remember the date, because it’s one of the first things in my adult life I remember being so proud of.

For all those years until I broke my foot, I walked at least four to five days a week for my health. That first three months, I dropped five clothes sizes, though when I began my walking program, I could barely go for twenty minutes, my thighs rubbed together so much. And it was painful. Remember Desenex, the baby rash medicine? I had to apply it between my legs every day for the rash. But it got better with each day and within a month, I no longer had that trouble.

The eating part, well, that I’ve never got the grip on in the past few decades. I love to eat. There need be no reason — I just plain old enjoy food. In spite of that, I am a picky eater. I have always known to get in control of my eating, I’d have to be in control of my life. So I kept real control of the exercise program. At least that was 50% of the battle, right?

Now that I’m into my second week of rebuilding the exercise plan, which has expanded to include yoga (I wish I’d started that earlier) and biking, I admit it was scary starting over. Before, I had only one thing I couldn’t do well. Diet. Eat right. Oh, I could eat all right, but it wasn’t the healthiest thing I ever did. Carbohydrates and chocolate, or sweets, were (notice I said, “were”) my downfall.

A few weeks ago, Dr. Phil (of Oprah fame) and my eldest daughter inspired me to get control of my own life. My, how that message energized me. It also made me cry. Made me contemplate like I hadn’t in years. What did I want for my body image, my health, my future, and myself?

I wrote down the 5-Step plan from Dr. Phil’s book and posted it on the fridge. We made goals together, my daughter and I. We shed tears together, also. Then we got busy. We exercise at least five times a week (once on the weekends so we have one weekday off), we got rid of all the bad foods in our pantry, we cook and now we are learning eat right.

Every person who has been overweight knows what to eat to eat right. We’re experts at it. We’ve done it over and over. Shed that same twenty pounds a hundred times, haven’t we? Find a store that intrigues you, and shop there. For San Diegans, it would be Henry’s Market or Trader Joe’s.

A nice neighbor of mine often asks me every time he sees me out exercising, “Where do you find the energy?” or “How do you do it?” You know what the secret is? At this age, I have to generate the energy from within. I have to make it, homemade. Myself. In my twenties and thirties, I had energy to spare. I went non-stop, working, raised two girls and danced all night at the local country bar. I took clogging lessons one night a week. I was a ball of fire. I rarely let food be my guide in those days as to when I’d have some fun. I have always thought the proverb, “Eat to live, not live to eat” made sense, though I’d never been able to apply it long-term.

Now, I look for utensils to light the fire, whether it be inspiration of a journal (mine or someone else’s), my daughter, my husband, my vision of myself in the future, a day’s walk after a rain, the sunshine, the flowers I can smell.

I manufacture energy. All by myself.

So the next time that neighbor asks me, I’m going to tell him. He looks like he might want the answer. And now, I’m willing to give it.

I feel in control for the first time in years. Energy is the result of that, of forcing one foot in front of the other when I’m tired, of making myself do something good for me. I don’t usually want to, but I do it anyway. And therein lies the key, making energy of my own gives me more energy.

SD Craig is a freelance writer and editor of LovingYourCurves.com and was given the nickname “Chatterbox” by fellow writers. At age fifty, Craigs Southern flair and sense of humor give her plenty to write about with a rapier wit and a wacky outlook. Her articles on body image (her biggest passion), marriage/divorce and relationships, family, friends, career issues, computers, the Internet, horses, baseball, movie reviews and writing tips remind one of Erma Bombeck or Dave Barry. A freelance writer who once juggled five columns then got real, Craig welcomes your e-mails and feedback on her articles. Drop her a hello at sdcraig922@yahoo.com or stop by www.lovingyourcurves.com.

Coping with Menopause Naturally – Alternatives to HRT

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By Monique N. Gilbert, B.Sc.

Many women are searching for an effective natural approach to relieving their menopausal symptoms because of the recent negative findings concerning hormone replacement therapy (HRT). On May 31, 2002, the National Institutes of Health in the US stopped a major long-term clinical trial of the risks and benefits of combined estrogen and progestin before the trial was completed. Due to the increased risk of breast cancer, coronary heart disease, stroke, and blood clots, it was determined that HRT’s risks outweigh its benefits.

The first thing to remember is that menopause is not a disease. It is a natural part of a woman’s reproductive life cycle which can be managed with exercise and diet. Hot flashes, night sweats, mood swings and bone loss are the chief complaints among women going through menopause. Learning to deal with these unpleasant symptoms will help you cope with life’s changes.
Menopause not only causes a decline in hormone levels, but can also leave you feeling moody, irritated, tired and unfocused. This is partly due to the lack of a good night’s sleep caused by night sweats. Regular exercise (at least 3 to 4 times a week) is probable the most important thing you can do to improve your nighttime rest and overall health. (Taking a cool shower before bedtime can also help promote a good night’s sleep.)

Exercising strengthens your muscles and bones, helps circulate your blood (which nourishes the skin and internal organs); improves your mental outlook (about yourself and life in general), and promotes a tranquil night’s sleep. It also increases your levels of serotonin, endorphins and dopamine. Serotonin, a chemical your brain manufactures, produces a calming effect and creates a sense of satisfaction and well-being. Endorphins decrease pain, reduce stress, cause mood stability and a sense of happiness and joy. Dopamine increases your vitality, concentration and alertness.

Weight bearing exercises and strength training is also one of the most effective methods of fighting bone loss and osteoporosis. Resistance placed upon the skeleton during physical activity makes bones stronger and denser while improving posture, balance and muscle tone. The positive effects of exercising keeps you fit, trim, feeling younger and energetic. Taking a daily dose of calcium (1,200 mg to 1,500 mg), magnesium (500 mg to 750 mg) and vitamin D (400 IU) also helps preserve bone density and strength.

The next step to help you through the symptoms of menopause is to increase your intake of phytoestrogen rich foods. Many women experience positive results by eating soy. Soy foods contain isoflavones (natural plant estrogen) that have similar properties to human estrogen, but are much weaker. Isoflavones can bind to the body’s estrogen receptors and help offset the drop in estrogen that occurs at menopause.

Scientists have shown isoflavones function similarly to HRT without producing the risks associated with this controversial treatment. Soy foods offer women a more natural way to treat their menopausal symptoms. Research on soy’s protein and isoflavones indicate that soy can help to relieve hot flashes, night sweats, fatigue, and vaginal dryness.

Besides helping regulate estrogen when it is declining, soy can also help with other conditions such as osteoporosis, heart attack, stroke and breast cancer. Women have an increased risk for these disorders during and after menopause. Many studies show that soy can prevent these diseases by helping the body absorb and retain calcium, inhibit bone loss, lower LDL (the bad) cholesterol and decrease blood clotting.

The best forms of soy are those with the highest amount of isoflavones and protein; like whole soybeans (edamame), tempeh, textured soy protein (TVP), soynuts, and some soy protein powders. Next would be tofu, soymilk and miso. However, the actual isoflavone content has to be high enough to produce positive effects. Some foods made from soy protein concentrate, like soy hotdogs, have very little isoflavones due to their processing method. Other products, such as soybean oil and soy sauce, contain no isoflavones in them at all.

Researchers recommend consuming at least 25 grams of soy protein and 30-50 milligrams of isoflavones daily (equal to 1-2 servings). This is only a starting point. You can safely consume 2-3 times this amount. The North American Menopause Society suggests 60 to 90 milligrams of isoflavones a day.

Many health experts encourage people to incorporate soy foods into a balanced diet and discourage solely taking soy supplements. Soy foods have various nutrients and compounds that contribute to its health benefits, while soy supplements usually only contain isoflavones. They advise taking soy supplements along with soy foods. This way the benefits of both forms can complement and enhance each other.

Some women have found that taking Black Cohosh and Vitamin E (400 IU to 800 IU daily) can also provide relief from hot flashes, night sweats and other menopausal symptoms. Black Cohosh is a phytoestrogen herb that women have used for centuries to help manage their hormones. Other beneficial herbs include Dong Quai, Evening Primrose Oil and Red Clover.

Since each woman is unique and reacts differently to natural treatments, try them out for yourself. Women who exercise regularly and consume soy daily generally have fewer menopausal symptoms than those who do not. Test these approaches for at least 6 to 8 weeks to see if you get positive results.

To get you started, try this easy and delicious soy recipe from my book “Virtues of Soy: A Practical Health Guide and Cookbook” (http://www.virtuesofsoy.com).

Golden Tofu Strips

5.3 ounces of firm tofu (1/3 of a 16-ounce block)
¼ teaspoon salt
¼ teaspoon turmeric
½ tablespoon canola oil

Cut tofu into strips ¼ inch wide and 2 inches long. Heat ½ tablespoon canola oil. Add tofu strips, ¼ teaspoon salt and ¼ teaspoon turmeric. Stir to thoroughly coat all sides of tofu. Cook tofu strips about 5 minutes or until golden brown. Serve on top of a salad, stir-fry, or stuffed in a pita with shredded lettuce. (Makes 1-2 servings)

Copyright © Monique N. Gilbert – All Rights Reserved.

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert,  Soy Food  Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

Pineapples: Nature’s Healing Fruit

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By Monique N. Gilbert, B.Sc.

Want to give your body a boost in health and healing? Then you may want to add some fresh pineapple and pineapple juice to your diet. Pineapples are nutritionally packed members of the bromeliad family. This delightful tropical fruit is high in the enzyme bromelain and the antioxidant vitamin C, both of which plays a major role in the body’s healing process.

Bromelain is a natural anti-inflammatory that has many health benefits and encourages healing. According to Dr. Andrew Weil, bromelain is very effective in treating bruises, sprains and strains by reducing swelling, tenderness and pain. This powerful anti-inflammatory effect can also help relieve rheumatoid arthritis symptoms and reduce postoperative swelling. Additionally, the bromelain contained in fresh pineapple can relieve indigestion. This enzyme helps break down the amino acid bonds in proteins, which promotes good digestion.

Pineapples provide an ample supply of vitamin C too, a commonly known antioxidant that protects the body from free radical damage and boosts the immune system. Vitamin C helps build and repair bodily tissue and promotes wound healing. The body uses vitamin C to help metabolize fats and cholesterol, absorb iron, and synthesize amino acids and collagen. Collagen is one of the primary building blocks of skin, cartilage and bones. Vitamin C also decreases the severity of colds and infections.

Furthermore, due to its high vitamin C content, pineapples are good for your oral health as well. A study conducted at the State University of New York at Buffalo found that vitamin C can reduce your risk of gingivitis and periodontal disease. Besides increasing the ability of connective tissue to repair itself, vitamin C also increases the body’s ability to fight invading bacteria and other toxins that contribute to gum disease. Periodontal disease, which destroys gum tissue and underlying jaw bones, has been linked to heart disease, stroke and type 2 diabetes.

So if you want a natural way to enhance your body’s healing mechanisms, promote overall good health and tantalize your taste buds, pineapples are the way to go. Choose the fresh fruit because it has the most healing properties. Unfortunately, most of the bromelain in canned pineapple is destroyed due to the heat used in the canning process. When choosing a fresh pineapple, do not judge ripeness solely based upon color. There are several varieties on the market that range from green to golden yellow. The most important factor in determining ripeness is smell, let your nose help you decide. Ripe pineapples give off a sweet, fresh tropical smell. Avoid pineapples that give off an unpleasant odor or have any soft spots or areas of dark discoloration. Once home, let the pineapple sit on your counter at room temperature until ready to use. This will preserve its sweet and tangy flavor.

To prepare pineapple, you need to peel it, remove the eyes (the thorny protrusions within the puffy squares of the skin) and the fibrous center. First, cut off the top and bottom of the pineapple with a sharp knife. Place the pineapple upright on a cutting board and carefully slice off the outer skin. With a sharp paring knife or the end if a vegetable peeler, remove the eyes. Don’t cut too deep, just enough to lift out the section that contains the eye. Then, remove the fibrous core. One way to do this is to cut the pineapple lengthwise into 4 wedges (quarter it) and cut around the fibrous center core. Another popular way is to slice the pineapple crosswise and remove the cores individually with a cookie cutter. Once the fruit is prepared, it can be diced and eaten fresh, added to salads and entrees for an exotic flavor, or made into tasty tropical drinks.

Here is a delicious, nutritious, cholesterol-free smoothie recipe high in bromelain, vitamin C, potassium, thiamin (vitamin B-1), riboflavin (vitamin B-2), iron, fiber and isoflavones.

Tropical Fruit Smoothie
__________________________________________

1 frozen banana
1 cup fresh pineapple
3/4 cup soymilk
1 tablespoon honey or sugar (optional)
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Blend all of the above ingredients in a food processor or blender for 1-2 minutes, until smooth and creamy.
Makes about 2-3/4 cups (2 servings)

Copyright © Monique N. Gilbert – All Rights Reserved.

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert, Soy Food Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

Coenzyme Q10: Nature’s Revitalizer

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By Robert M. Oliva CSW

It is of vital importance that we all get sufficient amounts of Coenzyme Q10.  High levels of this enzyme can prevent or help treat such conditions as heart disease, diabetes, periodontal disease, high blood pressure, obesity, cancer and many neurological diseases.  It can even slow down the aging process.  This incredible, naturally occurring nutrient needs to be considered in everyone’s health regimen.
What is Coenzyme Q10?

According to James Balch in Prescriptions for Nutritional Healing, Coenzyme Q10 is a vitamin like substance produced in the body whose actions closely resemble that of vitamin E.  Q10 is a powerful anti-oxidant that is found in every cell of the body.  For this reason it is also called ubiquinone.  Q10 is essential for the production of energy at the cellular level and increases tissue oxygenation throughout the body.  Although Q10 is produced in the body deficiencies seem to be widespread.  Since food contains only trace amounts of this nutrient, supplementation is necessary.
Coenzyme Q10 and Disease

There have been hundreds of studies attesting to the safety and efficacy of Coenzyme Q10 in the treatment and prevention of the many diseases that afflict those of us living in Western society.  According to the Life Extension Foundation, Q10 is a safe and effective therapy for heart disease, cancer, immune depression, low energy and aging.  Q10 is a mighty force in the natural treatment of serious disease as well as a natural boost to both daily and athletic performance.

Let’s take a look at how Coenzyme Q10 can make an important contribution to the treatment of specific diseases and to enhancing the quality of your life.
Heart Disease

Coenzyme Q10 is found most abundantly in the human heart muscle.   The heart contains about twice the amount of this vital enzyme as any other organ in the body.  Patients suffering from heart disease have been found to have about 25 percent less Q10 than the healthy population.

Robert Atkins, MD states in his book Vita Nutrient Solution that “All organs with high energy demands need a lot of CoQ10, and the most important is the heart.”  As early as 1990, Greenburg and Frishman in the Journal of Clincal Pharmacology indicated that over fifty studies worldwide attested to Q10’s positive impact on numerous cardiovascular conditions including hypertension.  In a study by Landsjoein, et al in the International Journal of Tissue Research, 87 percent of cardiomyopathy sufferers displayed significant improvement in heart function without adverse side effects while using CoQ10.  Additionally, other studies have shown that when Q10 is administered to patients recovering from heart failure 75 percent show marked improvement.

Another important point about Q10 is that it helps the body deal with the causes of atherosclerotic plague buildup in our arteries.  Coenzyme Q10 is such a powerful antioxidant that it prevents the oxidation of LDL cholesterol that is thought to be the form of cholesterol implicated in the arterial clogging process that leads to advanced heart disease.
Hypertension

As a major risk factor for heart disease, hypertension must be controlled and should be mentioned separately from other heart conditions.  Hypertension affects the lives of millions of Americans and those living in industrial societies.  Q10 may be a potent antidote to this plague.  CoQ10 in numerous studies has been found to effectively lower high blood pressure.  Additionally, in about 85 percent of those tested, CoQ10 was able to end their dependence on anti-hypertension medications.  These facts can save the lives of thousands suffering from heart disease each year.  Don’t overlook Coenzyme Q10 if you have high blood pressure.  Consult your physician prior to taking Coenzyme Q10.
Diabetes

Diabetes is at epidemic proportions in the Western world.  Each year millions are diagnosed with this chronic, metabolic disease.  CoQ10 has a role to play in assisting sufferers in managing this potentially fatal illness.  Japanese researchers have found that a dose of CoQ10 as low as 60 mg a day reduces high blood sugar in about six months.  This is a critical finding for the treatment of diabetes but also has implications for the treatment of heart disease.  Since cardiovascular disease is a major complication of diabetes itself this makes CoQ10 of vital importance in maintaining proper heart health for diabetics.  Diabetes very often leads to hardening of the arteries.  By helping people maintain healthy sugar levels the likelihood of developing heart disease is lowered.
Cancer

The Life Extension Foundation states that although scientists have “not yet determined the exact mechanism by which CoQ10 benefits cancer patients.” it is believed that the enzyme may suppress the proliferation of cancer cells and boost immune functions.  In other words, CoQ10 does not attack cancer directly but increases the potency of the immune system that has a protective affect against cancer.  Danish researchers have specifically found the nutrient effective in the treatment of breast cancer.  Although the research is not yet conclusive, it seems apparent that CoQ10 can play an important role in the prevention and treatment of cancer.  If you suffer from cancer, discuss the use of Coenzyme Q10 with your physician and oncologist.
Fatigue

CoQ10 has many every day applications.  It is one of the best fatigue fighters known.  It does this because it helps turn the food we eat into energy.  Endurance athletes may especially benefit from looking into this nutrient to bolster their ability to use energy efficiently and to recover from prolonged endurance training.  CoQ10, being an antioxidant that acts directly on the mithochondria of the cell, is able to stop the damage to that part of the cell caused by the intense oxidation resulting from exercise.

Bedsides athletes, people who are ill also benefit from taking CoQ10.  Dr. Atkins reports on a study by J.H.P Vanfracchi in which two groups were studied for their reaction to Coenzyme Q10 supplementation.  The first group was suffering from chronic lung disease and was administered 90 mg of CoQ10 for about eight weeks.  The second group was made up of healthy but sedentary young men.  Group two was also given 90mgs per day.  The results were that the group suffering disease showed a much more dramatic increase in pulmonary capacity.  So if you are healthy you will notice less improvement from Co Q10 than if you are suffering from illness.
Periodontal Disease

At this point there are only a few clinical trials that have indicated that Coenzyme Q10 is effective in treating gum disease.  More work needs to be done before definitive answers or recommendation can be made.  But I can suggest that you experiment with using this enzyme to create stronger and healthier gums.  I can only offer a personal anecdote.  I suffered with bleeding, swollen and sore gums for years.  It was necessary for me to have gum treatments every three months just to keep my gums status quo.  I then read an article about the potential of Coenzyme Q10 in dealing with gum disease.  I decided to take the plunge.  That was two years ago.  My gums are now in perfect condition.  I now go to the dentist once a year.  My hygienist was originally shocked at the improvement.  I have heard many anecdotes similar to my own.  I’m also aware that anecdotes don’t make science. In this case, however, I believe that science will soon catch up with what we know from our experience.  Try it; see if it works for you.
Supplementing with Coenzyme Q10

Recommendations vary as to the optimal dosage to take of this vital nutrient.  The body’s production of CoQ10 peaks around the age of 20.  There is a steep decline after this.  Another complication for many of us is that with the popularity of high-carbohydrate diets many people are not getting enough Q10.  Why? Because the main source of this nutrient comes from organ meats, red meat and nuts, the very foods people avoid. Many experts recommend 60 to 100 mgs a day for the basically healthy and up to 200 mgs for those seeking therapeutic effects for degenerative diseases.

If you are suffering from any disease at present and taking prescribed medication, please consult with your physician or naturopath before taking Q10.  Drug interactions can occur.

Since Coenzyme is fat soluble, it is best to take it with fat containing foods.
Summary

Think seriously about adding Coenzyme Q10 supplements to your diet.  Since food contains only race amounts, supplementation should seriously be considered.  Although it is rather expensive you may find it worthwhile.  Q10 has many applications.  You can expect improvements in blood pressure, respiration, energy levels, blood sugar levels, lipid peroxidation, heart function and gum health.  There is over forty years of scientific research clearly demonstrating that Coenzyme Q10 is safe and effective.  Don’t turn a blind eye to nature’s revitalizer.

You can learn more about natural living at http://www.healingaction.com.

Robert M. Oliva, CSW is a certified New York State social worker with over twenty years experience in psychotherapy, stress management and wellness. Bob is an internationally known health writer and is the founder and editor-in-chief of the health site HealingAction.com. Presently, Bob is a doctoral candidate in naturopathy at Clayton College. He lives with his wife Mary and his two sons David and Chris on Long Island, New York. Bob also spends a few hours a week playing with his grandson Jonathan.

Eat Your Way To Better Health

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By Monique N. Gilbert, B.Sc.

Making the right dietary choices can have a profound impact on our health and longevity. As a society, we have the largest assortments of foods in the world, both good and bad. However, this availability can tempt us to eat unhealthy foods. Fortunately, overcoming these temptations is easier than you think. A few simple changes in your diet can make the difference between being healthy and unhealthy.

So, you may ask, what kind of diet do researchers recommend for promoting and maintaining good health? According to the American Institute of Cancer Research (AICR), the smartest strategy to promoting good overall health is to eat a balanced, predominantly plant-based and nutritionally dense diet. Most of your daily calories should come from vegetables, fruits, whole grains and beans.

Take advantage of our highly developed food distribution system, which allows a vast array of fruits, vegetables and other plant foods to be available throughout the year. Eat less fat and more fiber. Make plant-based foods the largest part of every meal. Limit the amount of animal-based foods, such as meat and dairy products, which are loaded with saturated fat and cholesterol. Use olive oil or canola oil instead of butter or margarine to reduce your intake of saturated fat and hydrogenated fat (trans fat).

Moderate your consumption of fried, salted and smoked foods. Eat portions to satisfy hunger, not to clean the plate. The AICR recommends these steps to help protect against several cancers, lower the risk of heart disease and promote good health.

The National Cancer Institute (NCI) links one-third of all cancer deaths to diet. They state that we can reduce the risk of cancer and other chronic diseases through dietary means. Both the AICR and the NCI believe in the benefits of eating a plant-based diet. They feel it is reasonable for most of us to include products like tofu, soymilk, tempeh and textured soy protein as part of a healthy diet. If nothing else, these foods can be excellent and complete alternative protein sources when decreasing your consumption of meat and dairy products.

However, researchers do not want people to consider plant-based foods as a magic bullet to counteract bad eating habits. They don’t want people to rely on adding just one or two plant-based products to their diets while continuing to eat foods high in saturated fat and cholesterol. Nor do they advise people to consume large quantities of supplements to try to achieve health benefits. Balance, moderation, and variety are the keys to a healthy diet. Nothing should be excessively consumed. Loading up on any one food or nutrient is never wise. Each food item provides a different chemical composition.

The best way to take advantage of the various beneficial nutrients and compounds, is to adopt good eating habits which include a wide assortment of nutritionally dense foods. Many researchers advise looking at the typical Asian diet and method of cooking for inspiration, which is high in fruits, vegetables, rice, green tea and soy. They mainly derive protein from plant-based sources such as beans, tofu, miso, soymilk, tempeh and other plant-based products. This type of diet is low in meat, fat and dairy products, with a moderate amount of fish.

Meat is mainly used as a condiment than the main course. The quick method of cooking, characteristic of Asian cuisine, also plays an important role in the Asian diet. Steaming and stir-frying reduces the amount of fat needed to prepare foods, and allows foods to retain much of their nutrients. In contrast, the average American or Western diet is high in meat, dairy, starches, sugars, sodas, fast foods and junk foods. Beef, pork, fish and poultry are the main sources of protein. This type of diet is generally low in fiber and high in saturated fats and cholesterol.

Deep-fried foods, such as french fries, potato chips and onion rings, are popular but very unhealthy. It causes foods to absorb a high amount of fat, and the oils used to deep-fry are not always the best. Often vegetables are overcooked, causing them to lose many of their nutrients.

Fast foods and quick eating, characteristic of American dinning, also play a detrimental role to our health. The convenience of ready made and processed foods often provides a diet high in calories but low in nutritional value.

Altering our way of cooking and eating is one of the easiest ways to improve our health and increase our vitality. Making choices based upon nutritional content is the best guide. Choose to eat foods that have bright colors and are high in fiber, vitamins, minerals, and complex carbohydrates; moderate in protein, and low in saturated fat, hydrogenated (trans) fat and cholesterol.

Adopting this way of eating will promote good health and offer you protection against heart disease, stroke, cancer, osteoporosis, diabetes and kidney disease.

Looking for a great cholesterol-free recipe to start your day off on the right foot? Then try this hearty nutritious and delicious breakfast item. It’s high in fiber, iron, potassium, phosphorus, vitamin C, thiamin and niacin, low in saturated fat with a moderate amount of protein.

Potato Tofu Hash

* 5.3 ounces tofu – diced (1/3 of a 16-ounce block firm tofu)
* 3 cups potatoes – diced (3 medium or 4 small potatoes)
* 1 cup onion – diced (1 large onion)
* 1-1/2 tablespoons canola oil
* 1/4 teaspoon salt
* 1/8 teaspoon turmeric
* 1/8 teaspoon black ground pepper

1. Dice tofu into 1/4 to 1/2 inch cubes. Peel and dice potatoes into 1/2 inch cubes.
2. Heat 1 teaspoon canola oil, add diced tofu, turmeric, 1/8 teaspoon salt and a dash of pepper. Stir until all cubes are thoroughly coated and get a nice yellow color. Saute tofu until golden brown and firm. Set aside.
3. Heat 1 tablespoon canola oil, add diced potatoes, black ground pepper and 1/ teaspoon salt. Stir to coat all the potato cubes with oil, salt and pepper. Cover with a lid and allow to steam for 3-5 minutes. Uncover for a minute before flipping potatoes over, this will prevent any sticking. Then flip potatoes, cover and steam another 3-5 minutes. Uncover and flip potatoes again. Keep flipping until all potatoes are golden brown.
4. When potatoes are golden brown, mix in tofu cubes and push to one side of the pan. Add 1/2 teaspoon canola oil and diced onions to empty side of pan. Stir and cook onions until translucent, then mix thoroughly with potatoes and tofu. Salt and pepper to taste. Serve with juice and toast.

Makes 2-4 servings

This recipe is from Monique N. Gilbert’s book “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001, pp. 86-87).

References: National Cancer Institute; American Institure of Cancer Research

Copyright (c) Monique N. Gilbert – All Rights Reserved.

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert,  Soy Food  Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

Get Fabulously Fit with Fiber

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By Monique N. Gilbert

Want to increase your vitality and improve your overall well-being? Then try eating more fiber every day. According to the American Heart Association (AHA), fiber is important for the health of our digestive system as well as for lowering cholesterol.

Dietary fiber is a transparent solid carbohydrate that is the main part of the cell walls of plants. It has two forms: soluble and insoluble. Soluble fiber may help lower blood cholesterol and reduce the risk of heart disease and stroke. Insoluble fiber provides the bulk needed for proper functioning of the stomach and intestines.

It promotes healthy intestinal action and prevents constipation by moving bodily waste through the digestive tract faster, so harmful substances don’t have as much contact with the intestinal walls. Both the AHA and the National Cancer Institute recommend that we consume 25 to 30 grams of fiber a day.

Unfortunately, many people are not eating this much fiber. The reason is the conventional animal-based Western diet, which is high in saturated fat and low in fiber. This type of diet is causing serious concerns. Heart disease and stroke have become major health problems in most developed countries, and are rapidly increasing in prevalence in many lesser developed countries.

This is mainly due to the global influence of the typical Western diet. Recently the AHA and the FDA (Food and Drug Administration) confirmed that coronary heart disease is the leading cause of death in the United States, killing more people than any other disease. It causes heart attack and angina (chest pain). A blood clot that goes to the heart is considered a heart attack, but if it goes to the brain it is a stroke.

The AHA ranks stoke as the third most fatal disease in America, causing paralysis and brain damage. Eating a high-fiber diet can significantly lower our risk of heart attack, stroke and colon cancer. A 19-year follow-up study reported in the November 2001 issue of Archives of Internal Medicine indicated that increasing bean and legume intakes may be an important part of a dietary approach to preventing coronary heart disease. Soybeans and legumes are high in protein and soluble fiber.

Another study reported in the January 2002 issue of the Journal of the American College of Cardiology also suggests that increasing our consumption of fiber-rich foods like whole grains, fruits and vegetables, can significantly lower the risk of heart disease. Additionally, results from recent studies at the American Institute of Cancer Research indicate high-fiber protein-rich soy-based products, such as textured soy protein and tempeh, help in preventing and treating colon cancer. Soybeans and other legumes are excellent sources of fiber.

An average serving of cooked dry beans contains about 10 grams of fiber. Whole soybeans and foods made from them, such as soy flour, textured soy protein (also known as TVP) and tempeh, are extremely rich in fiber. However, some soy foods, like tofu and soymilk, contain very little fiber due to the way they are processed. Tofu, for example, leaves most of its fiber behind in processing when the milk is squeezed from the soybean.

Reading the Nutrition Facts label to find out the amount of, and the type of, fiber contained in any particular food is always wise.

Examples of Dietary Fiber:

1 cup of cooked dry beans = 9-14 grams of fiber

1 cup of raisin bran cereal = 8 grams of fiber

1/2 cup of soy tempeh = 7 grams of fiber

1/2 cup of soy flour = 6 grams of fiber

1/2 cup of edamame (whole green soybeans) = 5 grams of fiber

6 Brussels sprouts = 5 grams of fiber

1 medium apple = 4 grams of fiber

1 cup of carrot strips = 4 grams of fiber

5 dried plums (prunes) = 3 grams of fiber

1/4 cup of whole wheat flour = 3 grams of fiber

1 cup pineapple juice = 2 grams of fiber

1/2 cup of tofu = 1 gram of fiber

Recipe:

Try this wonderfully delicious heart-healthy high-fiber dip recipe, which can also be used as a sandwich spread.
Hummus (Dairy-Free)

2 cups cooked garbanzo beans or white beans

2 tablespoons tahini (sesame seed paste)

2-1/2 tablespoons lemon juice

1 clove garlic

1/3 cup soymilk

1/2 teaspoon salt

1. Place beans, tahini, lemon juice, and garlic in a food processor. Blend for a full 1-2 minutes, until a paste is formed.
2. Add soymilk and salt. Blend until it’s smooth and creamy.
3. Transfer to a container and refrigerate to chill.
4. Serve as a dip with crackers, pita bread wedges or fresh cut up vegetables; or as a spread with pita bread or tortillas.

Makes 2-2/3 cups (4-6 servings)

This recipe is from Monique N. Gilbert’s book “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001, pp. 86-87).

References: ** “Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study.” Bazzano, L. A., He, J., Ogden, L. G., Loria, C., Vupputuri, S., Myers, L., Whelton, P. K., Archives of Internal Medicine 2001 Nov 26;161(21):2573-2578. ** “A prospective study of dietary fiber intake and risk of cardiovascular disease among women.” Liu, S., Buring, J. E., Sesso, H. D., Rimm, E. B., Willett, W. C., Manson, J. E., Journal of the American College of Cardiology 2002 Jan 2;39(1):49-56. ** “Virtues of Soy: A Practical Health Guide and Cookbook” by Monique N. Gilbert, Universal Publishers, 2001, pp. 11, 18, 24.

Copyright (c) Monique N. Gilbert – All Rights Reserved.

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert,  Soy Food  Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

Nature’s Healer: The Sun

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By Robert M. Oliva, CSW

The sun has always been seen as the source of life and healing. We must not forget the many benefits the sun bestows on us. It is nature’s healer.

Sunlight

Throughout history there has been no better and more common symbol of happiness and well being than the sun. The ancient Egyptians, the Aztecs, Romans and Greeks all worshipped the sun and thought of it as the source of life and health. Regardless of the historical time that comes to mind, you will find people cheered and uplifted by the life-giving rays of the sun.

Whether it was in the form of the god Helios or establishing Sun-day as the first day of the week, the sun always has played an important role in people’s lives.

The great Greek physician Hippocrates wrote extensively about the sun’s healing powers. Herodotus, the father of Heliotherapy, made frequent statements about the healing properties of the sun in his medical practice. In our own time, we see a reflection of these ancient sentiments in songs, poems and movies. And who of us could deny the feeling we have when the sun breaks through the darkened clouds: our mood lifts; our eyes turn upward; our energy and zest for life returns.

Although there have been many serious medical warnings about overexposure to the sun in recent years, we must not neglect the positive role sunlight plays in our mental and physical health. There is good news coming from scientific research telling us why we look and feel better from the sun.

The Blues

Sunlight is an important part of our daily lives. Ever notice how much time is spent at the office worrying about who gets the office with the window. And what about all that energy you feel when spring and summer come around. Everyone seems to be outdoors, planning hikes, barbecues and pool parties. You name it and it’s happening.

Tom Wehr, M.D., a research psychiatrist at the National Institutes of Health, is an expert in mood disorders and feels that our elevation in mood during the spring and summer can be directly linked to the amount of sunlight we are exposed to. Researchers have found the exposure to natural light increases the production of serotonin, a chemical that stimulates the brain’s pleasure center, thereby perking up your mood while warding off anxiety and depression.

In contrast, look at what happens to people in the long winter months, especially those living in the Northeast and Northwest. Over 11 million people suffer from what is called Seasonal Affective Disorder or SAD, and another 25 million suffer from a milder form of “winter blues.”

The symptoms of SAD and the “winter blues” can include fatigue, craving carbohydrates, irritability, sleeping more and a change of personality from your summer self to your winter self. It’s not exactly known what causes SAD, but according to health writer Francis FitzGerald, “SAD occurs year after year during a specific season,  usually the winter, and vanishes when spring ushers in longer days and more sunshine.”

Medical Researchers think that our depressed moods during the winter may be the result of a chemical imbalance between serotonin and melatonin. With too little sunlight, melatonin makes us drowsy, and disrupts our internal clock.

Our Bodies

Besides just making us feel better and more energetic, exposure to sunlight plays an important role in helping us create vitamin D in our bodies. What makes this so important? Vitamin D has been shown to help prevent and treat serious medical conditions, including: breast cancer, osteoporosis, prostate cancer, psoriasis, acne, etc.

Though many people aren’t aware of it, most of our physiological requirements for vitamin D are provided for by casual exposure to sunlight. It is easy to see how important sunlight is for our physical and mental health.

Breast Cancer

Over 180,000 women will be diagnosed with breast cancer this year. It is a major concern for women of all ages. But there is hope. According to Judy Gaillard and Donald Smith of Sun Wellness magazine, a study by researcher Ester M. John at the Northern California Cancer Center, entitled “Vitamin D and Breast Cancer Risk”, casual exposure to sunlight, along with other factors, can help reduce the risk of breast cancer.

The scientists concluded “high exposure to sunlight was associated with a 25 percent to 65 percent reduction in breast cancer risk among women whose longest residence was in a state of high solar radiation.” A 25 percent reduction in the number of breast cancer cases would mean approximately 44,000 women would not have to suffer the trauma of this disease. Since vitamin D and sunlight exposure are life-style behaviors, this is good news for women wishing to reduce their risk of breast cancer.

Osteoporosis

Sometimes called “the silent disease,” osteoporosis is the loss of bone mass due to the malabsorption of calcium into the bone. Bone fragility results in increased risk of bone fracture in many parts of the body, including the hips, spinal vertebrae, and ribs. According to James F. Balch, M.D., author of Prescription for Nutritional Healing, fully “half of all women between the ages 45 and 75 show signs of osteoporosis.” Although osteoporosis is mostly an issue for post-menopausal women, both sexes and all age groups suffer from this disease.

“If vitamin D is absent, calcium, which is vital for normal bone growth and development, will not be absorbed from the intestinal tract and the bones become deformed,” says Zane Kime, M.D., M.S. in his book Sunlight. One of the best ways to get adequate vitamin D is moderate exposure to the sun. The World Health Organization Task-Force for Osteoporosis recently recommended sunlight as a part of the treatment and management of this disease.

Prostate Cancer

Prostate cancer is the second most common cause of death from cancer in men over age 75. In a recent study by Hanchette and Schwartz of the University of North Carolina and published in the journal Cancer, the researchers a 20 to 40 percent lower incidence of prostate cancer among men in southern climates. Because of findings like this some researcher are suggesting that vitamin D may be an effective preventive agent against prostate cancer. The importance of sunlight cannot be underestimated in maintaining prostate health. If the incidence of prostate cancer is reduced by 20 percent nearly 37,000 men would not suffer the anguish of this disease.

Athletic Achievement

Most of us believe that sunlight gives us extra pep and energy. During the summer months, we tend to sleep less, play more and just have more get up and go. To back up this idea scientifically, Bylle Dopps and Scott Hoover of Sun Wellness magazine looked at research from the Sports Medicine Department of the German National Olympic Team Training Center. The results of their research showed that routine exposure to the sun optimized performance capabilities and reduced the incidence and recovery time of athletes from minor injuries.

If simple sunlight can help world class athletes recover from the stresses of training and competition, it seems reasonable to conclude that we can all benefit from the stress busting affects of sunlight.

Conclusion

Recent scientific studies have demonstrated what humans have suspected all along: natural sunlight promotes feelings of well-being, improves immune function, promotes natural healing and optimizes athletic performance. Don’t neglect these positive benefits of sunlight. Include moderate exposure to the sun in your overall health regimen.

To learn more about health and healing go to my HealingAction web site at http://healingaction.com.

Robert M. Oliva, CSW is a certified New York State social worker with over twenty years experience in psychotherapy, stress management and wellness. Bob is an internationally known health writer and is the founder and editor-in-chief of the health site HealingAction.com. Presently, Bob is a doctoral candidate in naturopathy at Clayton College. He lives with his wife Mary and his two sons David and Chris on Long Island, New York. Bob also spends a few hours a week playing with his grandson Jonathan.

Dairy for Health?

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By Dan Hall

Old myths tend to die hard in the medical profession. The status quo explanation for heart disease appears to be one of these. For over a decade, various studies have demonstrated a very plausible link between increased blood levels of the amino acid homocysteine and damaged or clogged arteries. Research into the decrease of homocysteine levels in the blood has made promising headway in showing that the B vitamin, folic acid, lowers homocysteine levels, thus lowering incidents of clogged arteries, regardless of the amount of bad cholesterol within the blood. The correlation between high levels of cholesterol consumed and cholesterol housed within the bloodstream has yet to be dismissed by the medical community, but there is good cause to believe that unregulated levels of homocysteine better explains incidents of heart disease than does over-consumption of cholesterol.

Harvard Medical School released a report in the April 2002 edition of JAMA that suggested a correlation between the consumption of dairy products and lower risks for diabetes and heart disease in overweight persons. The longitudinal study involved approximately 3,000 volunteers from a variety of lifestyles. Some of them consumed upwards of five servings of dairy products (milk, cheese, yogurt, etc.) per day while others consumed very few dairy products. The Harvard researchers concluded that dairy products quite possibly, the nutrients within dairy, such as calcium and animal protein are capable of lowering the body’s resistance to insulin, a condition that can lead to diabetes and is believed to lead to heart disease. It was argued that five or more servings of dairy products per day could also reduce the risk of dyslipidemia (a disease marked by the increase of LDL or bad cholesterol and decrease of HDL or good cholesterol), which supposedly increases risk factors for heart disease. This study and others like it are prime examples of how some scientists refuse to update their procedures in light of new evidence.

As aforementioned, quite a bit of evidence exists to link unregulated homocysteine levels with high levels of bad cholesterol within the blood. Homocysteine damages the walls of blood vessels, and the body produces cholesterol to patch these damaged areas. The more patches that exist, the thicker the blood vessel walls become, and this is the true cause of clogged arteries. A well-balanced diet high in the proper nutrients (including folic acid) is responsible for lowering levels of homocysteine, reducing bad cholesterol and saturated fats, and keeping the arteries from becoming or remaining congested.

The current Harvard study correlating the consumption of dairy products with decreased risk for certain diseases has left many researchers slapping their knees and chuckling. This study seems to contradict numerous others that have correlated the increased consumption of dairy products with diseases such as diabetes. Many of these studies also downplay the need for dairy products in large quantities, if at all. In fact, another Harvard study, which followed 75,000 women over a 12-year period, showed that the consumption of dairy products not only had no effect on the disease of osteoporosis but could also lead to osteoporosis due to the high inassimilable calcium content. Other research into the damaging effects of dairy products shows that they can cause diabetes due to their ability to harm the pancreas, they can cause obesity due to their high saturated fat content, and they can lead to many other adult and childhood diseases such as earaches, Chrone’s disease, and even sudden infant death syndrome (SIDS) or crib death.

So, why did the Harvard researchers correlate the increased consumption of dairy products with increased resistance to diabetes and heart disease? One explanation could simply be that they didn’t correlate the increased consumption of dairy products with increased resistance to diabetes and heart disease. Typically in science, longitudinal studies such as this one are only able to show correlations within the test subjects. So, the only true correlation that can be made is that the people studied over the 10-year period who consumed more dairy products benefited from this consumption. Another explanation is that this study was merely poor science; chances are, lifestyle choices, consumption of other foods, nutritional supplementation, specific brands and types of dairy products, and numerous other variables were not considered. Thus, something else altogether could have contributed to the decrease in diseases such as diabetes.

Of course, the best explanation is that overweight people are typically unhealthy due to their diets. The increased consumption of dairy products might have provided increased levels of certain vitamins and minerals. Ordinarily, dairy products are not the best sources of nutrients as a foodstuff, but for people who are otherwise nutritionally deficient, dairy products could contain certain ingredients necessary for health. People who are normally eating diets low in nutrition might benefit from increased dairy products for a time, thus reducing the short-term risks for diabetes and heart disease; however, long-term dairy consumption will increase saturated fats within the bloodstream, decrease nutrients, harm the cellular structure of the pancreas, and increase risks for diabetes and high blood levels of homocysteine. The Harvard study failed to include this information, and the media failed to report the scientific facts as they should have been reported.

Dan Hall is a freelance writer based in Atlanta, GA, the author of You Can’t Catch a Cold and other books on disease-free living and longevity, and an accomplished musician and Webmaster. For more information, visit his official site at http://www.endlesspath.com

Fighting Cancer and Heart Disease with Soy Antioxidants

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By Monique N. Gilbert

Antioxidants are compounds that prevent or repair damage to cells caused by pollution, sunlight, and normal body processes.  These elements cause oxidation in our body, which produce dangerous chemical compounds called free radicals.  These compounds are highly reactive and have the potential to damage DNA, causing mutations that can result in the malignant transformation of cells.  Free radicals can easily cause harm to the immune system, whose cells divide often.  They may also be responsible for some of the changes of aging.

We can help the body in its ability to scavenge and destroy free radicals, before they cause harm, by supplying it with natural substances that act as antioxidants.  These substances block the chemical reactions that generate free radicals in the first place, and destroy the ones that have already been formed.

Many laboratory studies have documented the strong antioxidant properties of soy isoflavones in the fight against heart disease.  Oxidation, the same process that leads to rust on metal, causes fats to harden and form the blockages that damage arteries.  Isoflavones incorporate into lipoprotein particles, such as LDL, and protect them from oxidation.  This antioxidant effect can reduce the onset of atherosclerosis by decreasing LDL accumulation in blood vessel walls.

A reduced level of oxidative damage is also associated with a decreased risk of cancer.  Research has found that the antioxidants in soy foods efficiently and effectively protects cells from free radical damage while boosting the immune system.  This, in turn, helps to prevent cancer and premature aging.

Here is a delicious antioxidant-rich, cholesterol-free, heart-healthy and cancer preventing salad dressing.

Creamy Garlic Salad Dressing

4 ounces silken tofu (1/3 of a 12-ounce block)

4 tablespoons soymilk (1/4 cup)

1 clove garlic

1-1/2 tablespoons extra virgin olive oil

2-1/4 teaspoons vinegar

1 teaspoon Dijon mustard

1 teaspoon sugar

1 teaspoon parsley flakes

1/2 teaspoon salt

1/4 teaspoon garlic powder

1.  Blend ingredients in a food processor until it’s creamy smooth.

2.  Transfer to a jar or bottle and completely chill.  Refrigerate at least 20 minutes to allow dressing to thicken, and flavors to meld.  The longer it chills the better it tastes.  Serve over a Mixed Green Salad.

Makes about 1 cup (4-6 servings)

This article and recipe are excerpts from the book “Virtues of Soy: A Practical Health Guide and Cookbook” by Monique N. Gilbert (Universal Publishers, $19.95, available at most online booksellers).  http://www.virtuesofsoy.com

Copyright (c) Monique N. Gilbert – All Rights Reserved.

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert,  Soy Food  Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

Vitamin K: The Anti-aging Powerhouse

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By Robert M. Oliva CSW

Most of us may have some vague sense of having heard about something called vitamin K.  But it’s unlikely that we have any idea of what vitamin K is or what it does.  For those knowledgeable about health issues you may recall that vitamin K helps blood coagulate.  In fact, the vitamin got its name from the Danish researchers who discovered it. The “K” stands for “koagulation,” the Danish version of “coagulation.”

Well, times have changed.  Vitamin K is here with a vengeance.  Recent research has shown it to be a powerful antioxidant, stronger than vitamin E or coenzyme Q10.  It has been shown to help prevent degenerative diseases like osteoporosis and heart disease.

Let’s take a closer look at this newfound powerhouse

The good news about vitamin K is that is does a lot more than previously thought.  It is a potent anti-aging vitamin with many important applications throughout the body. Vitamin K accumulates in the heart, lungs, liver, pancreas, kidneys, and in the blood.  It has broader health applications than scientists ever imagined.  While it was long thought that we all had sufficient amounts of vitamin K in our bodies, recent research indicates that many of us suffer from vitamin K deficiencies.

Vitamin K and Anti-Aging

Anti-aging research has found that as we age we suffer from increased inflammation that can cause everything from heart disease to mobility impairments.  It seems that during the aging process the body increases certain hormones and decreases others.  One of those that is increased is called Interleukin-6 (IL-6).  This biochemical messenger increases inflammation throughout the body and has been implicated in arthritis, diseases of the blood vessels, heart disease and Alzheimer’s.

Scientists have found that vitamin K reduces Il-6 and may have a major role to play in reducing many of the degenerative diseases that plague the Western world.

Arteriosclerosis

Hardening of the arteries is caused by calcification.  When calcium enters the arteries lesions are formed that lead to their progressive degeneration.  This process is associated with heart disease.  Scientists in Japan indicated that when vitamin K was introduced it significantly reduced the amount of calcium in the aortas of rats that had been fed a diet designed to harden their arteries.  Damage to the heart valves was reduced by vitamin K.

Osteoporosis

The other side of calcification of the arteries is the leaching of calcium from the bones.  This is known as decalcification.  Amazingly, vitamin K has been found to regulate the flow of calcium in and out of the bones and arteries.  It keeps calcium out of the arteries and in the bones!

The importance of this cannot be underestimated.  Osteoporosis is a major problem in our society.  In a recent study of nurses that included 10 years of information from over 72,000 participants, the researchers concluded that those nurses that ingested the most vitamin K were a third less likely to suffer from hip fractures.  Vitamin K had a stronger effect than synthetic estrogen.  In another study it was found that vitamin K reduces calcium loss by one-third.

These finding are not only important because of their application to osteoporosis itself but also to the other problems associated with the disease.  It has been found that osteoporosis is a good indicator of overall mortality.  Osteoporosis reflects serious systemic problems.  Surprisingly, people suffering from low bone density die mostly from heart attack, cancer and stroke.  Low bone density is related to severe diseases of the blood vessels (calcification).  Vitamin K counteracts calcification and reduces your chances of dying from blood vessel related diseases.

Vitamin K and Stroke

High blood pressure is a leading cause of stroke.  The cause of blood pressure rising has traditionally been linked to high salt intake.  However, now it has been found that calcium has a major role to play in this disease.  Studies performed by Dr. David McCarron have indicated that calcium intake is more likely to cause pressure problems than salt intake.  According to Terri Mitchell of Life Extension Magazine “One standard deviation from the norm of bone density equals a three times increased risk of having a stroke compared to 1.7 times increased risk of blood pressure.”  Vitamin K, as we have seen, regulates the calcium in our bones and arteries.  Ample amounts of vitamin K could cause a decrease in susceptibility to stroke and other blood vessel related problems.

Blood Sugar

One of the organs where vitamin K is stored is the pancreas.  In a study performed in Japan, researchers found that rats deficient in vitamin K had problems with the clearance of glucose in the pancreas that eventually caused too much insulin to be released into the blood stream.  Some scientists are speculating that ample amounts of vitamin K could be used in the treatment of human diabetes.  This would be a tremendous help to millions of us that suffer from this chronic, degenerative disease.

Alzheimer’s Disease

People suffering from Alzheimer’s disease have a high level of the apolipoprotein E (apoE4) in their brains.  These same people have low levels of vitamin K.  Dr. Martin Kohlmeier feels there is a connection.  Dr. Kohlmeier believes there is a connection between the lack of vitamin K, apoE4 and the ability to regulate calcium in the brain.  He believes that people with apoE4 get rid of vitamin K too swiftly.  This leaves too little vitamin K for proper functioning of brain proteins that causes problems in regulating calcium properly and may lead to some of the devastating effects of Alzheimer’s disease.  Just as vitamin K regulates the calcium in our bones and arteries, it also regulates it in our brains.  A quarter of the population has the apo4 protein and the corresponding lack of vitamin K.  It’s important then that future research show how vitamin K is needed for brain function and disease prevention.

Depletion of Vitamin K

Vitamin K is a fat-soluble vitamin.  But unlike the other fat-soluble vitamins it is not stored in the body.  In fact, recent research has found that vitamin K deficiency is much more common than previously believed.  According to Terri Mitchell of Life Extension Magazine this problem is due to inadequate diet, lack of co-factors, drugs and environmental stress that place unusual demands on vitamin K reserves.  Antibiotics destroy intestinal flora which are the source of vitamin K in the body.  Cholesterol lowering drugs, Olestra and anything that interferes with fat utilization reduces vitamin K.  Mineral oil laxatives interfere as well.   Low fat diets can also be detrimental to vitamin K as are very high protein diets that do not include greens.

Vitamin K in Foods

High concentrations of Vitamin K are found in green leafy vegetables.  Spinach is especially important.  But it is now known that also eating large amounts of fruits and vegetables can supply the body with the vitamin k it needs to function.  Fermented foods, including some cheeses contain vitamin K.  Hydrogenated oils contained in foods like margarine may stop the proper utilization of the vitamin.

Supplementing with Vitamin K

Since vitamin K is not stored in the body, it is nontoxic.  Supplementation dosage will vary due to your health needs, age, diet, and the use of prescription drugs.  Consult with your nutritionist or health care provider for the dose good for you.

Warning: People taking blood thinners such as warfarin or heparin should not take vitamin K.
Summary

Vitamin K is a very exciting new tool in creating robust and natural health.  Its role in the regulation of calcium in our arteries, bones and brain offers great possibilities for increased longevity and quality of life for millions of people.  Vitamin K is still being researched.  In the next decade it may become one of the most important elements in our quest to live long and productive lives.

Peace and Health!

Robert M. Oliva, CSW is a certified New York State social worker with over twenty years experience in psychotherapy, stress management and wellness. Bob is an internationally known health writer and is the founder and editor-in-chief of the health site HealingAction.com. Presently, Bob is a doctoral candidate in naturopathy at Clayton College. He lives with his wife Mary and his two sons David and Chris on Long Island, New York. Bob also spends a few hours a week playing with his grandson Jonathan.

Fats: For Your Health

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By Monique N. Gilbert

The body needs a certain amount of fat in the diet.  It stores fat to serve as a quick energy source and to protect important organs.  However, all fats and oils are high in calories.  Fats provide 9 calories for each gram contained in food, while protein and carbohydrates each provide only 4 calories.  While fat is necessary and essential for proper health, some types of fats are damaging to the cardiovascular system.

Artery-clogging fats that increase blood cholesterol include saturated fat and trans fat.  Saturated fat mainly comes from animal sources like meat and dairy products, but it can also be found in coconut and palm oils.  Trans fat comes from hydrogenated vegetable oils, like margarine and vegetable shortening.  Both saturated fats and trans fats stay solid at room temperature.

A more heart healthy fat is unsaturated fat, generally found in vegetables.  This type of fat includes both monounsaturated and polyunsaturated fats.  Monounsaturated fat is found in olive, canola and peanut oils.  These oils are liquid at room temperature but start to thicken when refrigerated.  This type of fat is considered the healthiest for your heart and body.  Avocados and nuts also contain monounsaturated fat.  Polyunsaturated fat is found in soybean, corn, safflower and sunflower oils.  These oils are liquid at room temperature and in the refrigerator.  This type of fat is considered the next healthiest fat that does not clog arteries.

However, when unsaturated vegetable oils are manufactured into solid form, they turn into trans fats.  This type of fat is commonly called fully or partially hydrogenated vegetable oil in a food’s list of ingredients.  Trans fats are found in hundreds of processed foods, usually to protect against spoiling and to enhance flavor.  Restaurants tend to use a lot of trans fat (hydrogenated vegetable oil), especially for frying.

Trans fats are even worse for the cardiovascular system than saturated fats.  Researchers have conservatively calculated that trans fats alone account for at least 30,000 premature deaths from heart disease every year in the United States.  Recent studies indicate that trans fats drive up the body’s LDL, the bad cholesterol, even faster than saturated fats.  High levels of cholesterol have been linked to heart disease and stroke.

Diets high in fat, particularly saturated fat, also promotes breast, colon, endometrial, lung, prostate and rectal cancers.  Therefore, saturated fats and trans fats are the only fats that we should strive to eliminate from our diet.  Replace these fats with monounsaturated and polyunsaturated fats.  The American Heart Association recommends that daily fat intake should be less than 30 percent of total calories; saturated fat intake less than 8-10 percent of total calories, and cholesterol less than 300 milligrams per day.  Always read the Nutrition Facts label and list of ingredients to find out the amount of, and the type of, fat contained in any particular food.

This article is an excerpt from the book “Virtues of Soy: A Practical Health Guide and Cookbook” by Monique N. Gilbert (Universal Publishers, $19.95, available at most Internet booksellers).

Copyright (c) Monique N. Gilbert – All Rights Reserved.

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert,  Soy Food  Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

Be Young and Healthy by Building Strong Bones

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By Monique N. Gilbert

Bones are the body’s foundation. Having strong dense bones is essential to good posture, strength and balance. The quality of our skeletal structure has a direct impact on our appearance, vitality and energy level. The better we stand, walk and move around, the more youthful we will look and feel. Building and maintaining strong healthy bones is a lifelong concern because our bones are living tissue in a constant state of renewal. Most people believe thin weak bones are an inevitable part of aging. However, research is showing this may not be the case. Bone loss and osteoporosis can be prevented and possibly reversed with proper diet and lifestyle. Two of the easiest ways to achieve this is by eating more soy-based calcium rich foods and including weight-bearing activities in our daily routine.

A vital factor in keeping our bones strong and healthy is the ability to absorb and retain calcium. It doesn’t matter how much calcium we take in if our body is not assimilating it properly. Diets high in animal protein leach calcium and other important minerals from the bones. They cause our body’s acid loads to increase, which forces our system to pump more water into the kidneys to help flush it out. This diuretic response results in excessive calcium and magnesium excretion, which leads to osteoporosis. Independent studies conducted at various universities in the United States and Hong Kong indicate soy foods can have a protective effect on our bones. That soy protein enhances calcium retention and absorption, resulting in less excretion in the urine. They found soy’s protein and isoflavones increase bone mineral content, density, quality and strength. They also noted that soy helps the body’s ability to rebuild bone, and may even reverse osteoporosis. Soy foods like tofu made with calcium sulfate, tempeh and fortified soymilk provide calcium, magnesium and isoflavones our body can more easily absorb and retain. Soy foods are also a complete high-quality vegetable protein source without the saturated fat and cholesterol found in animal proteins.

While diet can help build strong dense bones, it alone will not produce the same bone improving effects than when combined with exercise. Each enhances and compliments the other in preventing osteoporosis. Weight bearing and aerobic exercises are necessary to create bone building benefits. Any activity that causes you to lift weight, including your own body weight, is considered a weight bearing exercise. Some examples include stair climbing, squats, pushups, sit-ups, or any movement with some kind of heavy weight (like dumbbells) involved. Even gardening and house cleaning can become weight bearing exercises if we do a squat instead of just bending over to pick things up. Walking, hiking, jogging and dancing are activities that are considered both weight bearing and aerobic. Among these, walking is the simplest and safest method of building and maintaining healthy bones. No special equipment or training is needed, and it is very easy on the joints. Walking strengthens bones and muscles while at the same time increases stamina and endurance. Begin by walking 30 minutes a day, 3 to 4 days a week. Don’t think of distance, just try to walk as briskly as possible while maintaining good posture. The pace should be fast enough to get a good workout and still be able to hold a conversation.

As our life expectancies increase, preventive measures must be taken to ensure that we keep our bones strong and dense. By eating more soy foods and less animal protein, we will be better able to absorb and retain calcium in our bones and prevent osteoporosis. By walking and increasing our activity levels, we will help our bones gain strength and improve muscle tone. These simple dietary and lifestyle changes will also increase energy levels, enhance mobility and help us stay young at any age.

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert, Soy Food Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

Breasts and Yoga Don’t Mix

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By S.D. Craig

Breasts and yoga do not mix. Ask me how I know this?  A clever reader would know the answer to that question.

In recent months, since meeting Rodney Yee a la Oprah’s show, the thought of yoga once again crossed my mind.  I’ve been considering this form of stretching and exercise for many decades, but never got serious about trying it.

You must know, for the sake of this article, that I moved to the county where Raquel Welch was born, at the tender and impressionable age of sixteen.

Yes, she was Miss Fairest of the Fair, and so on.  With a body like that, every teenaged girl in San Diego envied her, even after the shock of finding out she was the first ‘real movie star’ that had a breast enlargement operation.  Wow.  Was that a shocker.  We didn’t even know you could do that.  And then we began to wonder, if ours didn’t grow, could we do this, too?

Unfortunately for some, they grew too well.  And too far out.  And too heavy.  Our shoulders ached, our bras weren’t as attractive as those less well-endowed, we were at risk when we ran or did jumping jacks.  I was lucky enough not to encounter this problem until I gained weight later in life.  But now I know.

Yoga and breasts do not mix.

The purchase of several yoga tapes was a study of a few weeks.  Rodney Yee’s AM and PM Yoga videos were advised.  Then another was added from a Costco best buy.  Marilyn somebody or other.  Okay.  It was all set then.  A go.  Couldn’t back out now.  I told the husband just to ensure this.  Once I speak something out loud, I’m one of those ones who must follow through whenever possible.  Was it possible?

Who knew.

A week into A.M. Yoga, listening to Rodney Yee’s mesmerizing voice and stretching our bodies, folding them over in ways we never knew existed, we realized we needed tools.  The tools of the trade.  $90 plus bucks was plunked out.  We had to go through with this now, didn’t we?  We were indebted to yoga.

Wow.  We are cool now.  We have matching purple mats, purple bricks to lean on, and straps (washable, whew) to use when flexibility isn’t yet an option.  Lordie me, the thought of it all made my muscles ache.

We begin anew, tools in place, practicing with them for the first time.  I realize Rodney never had to bend in half with breasts.  He’s well-toned and has a body to make a warrior green with envy, but not a curvy chest in sight.  Lucky him.  Marilyn, well, she’s like a lot of yoga women.  Not full up top.  Not that I mind that, being green with envy myself some days.  These exercises are meant for them –  those as flexible as Gumby, and as toned as a runner.  With no chests to speak of.

Sweat trickles down my brow, even under the bandana swabbed around it to catch the same.  Grimace on my face, I try to continue to breathe as I do upside-down dog poses, cobbler’s poses, mountain poses.  Breathe.  Calmly.  Relaxation.  Meditate.  Breathe.

Only it turns to gasp, choke, cough in my case.  My husband looks at me and I snap, “Well, Rodney never had to do yoga with a pair of 40 C’s on his chest, did he?”  Smirk.

I am convinced that as I tone up, slim some portions down more, I can attempt to be like Marilyn and Rodney.  Full figured women do this.  I know they do.  Look at Raquel.  Did she keep that figure by skipping out on yoga all her life?  No.  Go see “Tortilla Soup” and you’ll know what I mean.

The girl can bend.  Breasts and all.  I’m e-mailing her for her secrets.

SD Craig is a freelance writer and editor of LovingYourCurves.com and was given the nickname “Chatterbox” by fellow writers. At age fifty, Craigs Southern flair and sense of humor give her plenty to write about with a rapier wit and a wacky outlook. Her articles on body image (her biggest passion), marriage/divorce and relationships, family, friends, career issues, computers, the Internet, horses, baseball, movie reviews and writing tips remind one of Erma Bombeck or Dave Barry. A freelance writer who once juggled five columns then got real, Craig welcomes your e-mails and feedback on her articles. Drop her a hello at sdcraig922@yahoo.com or stop by www.lovingyourcurves.com.

Three Reasons to try Tempeh – Soy’s Super Food

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By Monique N. Gilbert

When most people hear soy, they usually think of tofu and soymilk. Soon tempeh (pronounced tem-PAY) will be one of the first soy products to come to mind. It is fast becoming the most popular soy food on the market because it is highly nutritious, easy to digest, and deliciously simple to prepare. In the past five years tempeh has grown so much in popularity that it is now available in the refrigerated section of many supermarkets. Ten years ago it could only be found at health food stores and Asian food markets. While tempeh may be considered new for many, it actually has a long and extensive history dating back more than 2,000 years. Originally developed in Indonesia, it is a traditional fermented soybean product made from cracked, cooked soybeans inoculated with beneficial bacteria to give it a chewy and meaty consistency. It comes in several varieties, either 100 percent soybeans or soybeans combined with one or more grains like rice, millet, or barley.

1. Tempeh is a nutritional super hero. It is high in protein, dietary fiber, iron, potassium, calcium, and phytochemicals like isoflavones. It has been shown to lower cholesterol, high blood pressure and the risk of heart attack and stroke; reduce the risk of some cancers, like colon, breast, ovarian and prostate; ease certain menopausal symptoms; prevent and possibly even reverse the effects of osteoporosis and diabetes. To obtain these protective properties, researchers recommend consuming a minimum of 25 grams soy protein and 30-50 milligrams isoflavones daily. This works out to about 1-2 servings a day. One serving of tempeh, which is 1/2 cup (4 ounces), provides on average 19 grams soy protein, 60 milligrams isoflavones and 7 grams dietary fiber (28% RDA). Tempeh made with only soybeans has more soy protein and isoflavones than those with added grain. Whatever variety you choose, tempeh is the best source and easiest way to get lots of high quality protein, isoflavones and fiber in a minimally processed soy food. Each serving also supplies about 100 milligrams calcium (10% RDA), 550 milligrams potassium (16% RDA), and 5 milligrams iron (30% RDA).

2. Tempeh is a great choice for people who have difficulty digesting plant-based high-protein foods like beans and legumes or soy foods such as tofu. Because tempeh is a fermented soy product, its enzymes are partially broken down, making it easier to metabolize. It does not produce the unpleasant gastrointestinal discomfort and gas that some other plant-based proteins do. This fermentation process actually allows your body to more easily assimilate and absorb tempeh’s nutrients. Besides being a terrific cholesterol-free easy-to-digest meat alternative, it is also ideal for people on low sodium diets. Unlike other fermented soy products, like miso which is very salty, tempeh is extremely low in sodium.

3. Tempeh has a pleasant, wonderfully unique nutty/mushroom flavor. It’s rich and savory taste and firm texture makes it easy to create fantastic meals without a lot of fuss. It does not need much preparation or cooking time, making it a marvelously healthy fast food. Just add a little soy sauce or liquid hickory smoke seasoning to enhance its flavor. Then stir-fry, saute, microwave, stew or bake it to make a variety of delightful dishes and sandwiches. To make a hearty entree in a short amount of time, all you need is tempeh, onions, mushrooms, peppers, olive oil, liquid seasoning, and some cooked brown rice or pasta. Thinly slice the tempeh. Sprinkle some soy sauce or liquid hickory (or mesquite) smoke seasoning on both sides of the slices. Slice the onions, mushrooms and peppers, and saute in a little olive oil for a few minutes. Add the seasoned tempeh slices and saute until lightly browned. Salt and pepper to taste. Then place everything on a bed of brown rice or pasta, and enjoy!

So give tempeh a try. Your body and taste buds will thank you for choosing this delicious and nutritious soy food.

Copyright (c) Monique N. Gilbert – All Rights Reserved.

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert, Soy Food Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

The Healing Power of Soy’s Isoflavones

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By Monique N. Gilbert

Numerous reports indicate that, because soy is high in isoflavones, it can prevent illness and promote good health.

Isoflavones are a class of phytochemicals, which are compounds found only in plants (phyto means plant).  They are also a type of phytoestrogen, or plant hormone, that resembles human estrogen in chemical structure yet are weaker.  By mimicking human estrogen at certain sites in the body, isoflavones provide many health benefits that help you to avoid disease.  Isoflavones are found in soybeans, chick peas and other legumes.  However, soybeans are unique because they have the highest concentration of these powerful compounds.  Soy contains many individual isoflavones, but the most beneficial are genistein and daidzein.

Isoflavones show tremendous potential to fight disease on several fronts.  They have been shown to help prevent the buildup of arterial plaque, which reduces the risk of coronary heart disease and stroke.

Isoflavones may help reduce breast cancer by blocking the cancer-causing effects of human estrogen.  They may also prevent prostate cancer by hindering cell growth.  Isoflavones can fight osteoporosis by stimulating bone formation and inhibiting bone resorption.  They may even relieve some menopausal symptoms as well.

Soy isoflavones have antioxidant properties which protect the cardiovascular system from oxidation of LDL (the bad) cholesterol.  Oxidized LDL cholesterol accumulates in the arteries as patches of fatty buildup which blocks the flow of blood, resulting in atherosclerosis.

Genistein inhibits the growth of cells that form this artery clogging plaque.  Arteries damaged by atherosclerosis usually form blood clots.  This can lead to a heart attack if the clot goes to the heart, or a stroke if it goes to the brain.

Being a weak form of estrogen, isoflavones can compete at estrogen receptor sites, blocking the stronger version naturally produced by the body from exerting its full effect.  Since high blood levels of estrogen are an established risk factor for breast cancer; weaker forms of estrogen may provide protection against this disease.  Genistein has been found to hinder breast cancer as well as prostate cancer.

Results from a new University of California study show that genistein slowed prostate cancer growth and caused prostate cancer cells to die.  It acts against cancer cells in a way similar to many common cancer-treating drugs.

Isoflavones also play an important role in protecting and maintaining strong and healthy bones.  Evidence shows that genistein and daidzein prevent bones from breaking down.  Independent studies conducted at the University of Illinois and the University of Hong Kong concluded that consuming soy isoflavones can increase bone mineral content and bone density.  Another study at the University of Texas suggested that isoflavones may also stimulate bone formation.

By preserving bone health, increasing bone mass and inducing bone turnover, researchers noted the potential role of soy isoflavones in preventing, and possibly even reversing, the effects of osteoporosis.

The North American Menopause Society suggests that soy isoflavones can also be a natural alternative to estrogen replacement therapy for relief of mild menopausal symptoms.  It may help offset the drop in estrogen and regulate its fluctuations that occur at menopause.  Many women have reported a reduction in their hot flashes and night sweats when they regularly consume soy foods, like tempeh or tofu.

All these findings suggest eating soy foods, natural sources of isoflavones, can protect and enhance your overall health.  Isoflavones work together with soy protein in fighting disease.  Studies show that isoflavones account for approximately three-fourths of soy’s protection, while its protein is responsible for about one-fourth.  The best way to consume isoflavones is in food form, so that you can benefit from all of soy’s nutrients and beneficial compounds.  The highest amounts of isoflavones and soy protein are found in tempeh, whole soybeans (like edamame), textured soy protein, soynuts, tofu and soymilk.  Researchers recommend consuming at least one to two servings a day.  A serving is equal to 1 ounce of soynuts; 4 ounces of tempeh, textured soy protein (cooked), or edamame; or 8 ounces of soymilk.

For those new to soy, I recommend slowly adding it to your diet, until you develop a taste for it.  In spaghetti sauces, replace ground beef with textured soy protein.  Use tofu instead ricotta cheese in lasagna, or make herb dips with it in a food processor.  Use soymilk to cream soups or make smoothies.  People on the run can always eat soynuts.  Tempeh is one of the easiest soy foods prepare.  To make a grilled tempeh sandwich, just cut it into slices, sprinkle on some soy sauce, saute with sliced onions and pile it on some bread.  Remember, you will only continue to eat healthy foods if they taste good.  So, experiment and have fun trying out new ways to enjoy soy.

To learn more about the health benefits of soy, visit the Virtues of Soy
website at http://www.geocities.com/virtuesofsoy/

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert,  Soy Food  Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

High Protein Diets, Are you losing more than weight?

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By Monique N. Gilbert

Protein is a vital nutrient, essential to your health.  In its purest form, protein consists of chains of amino acids.  There are 22 amino acids that combine to form different proteins, and 8 of these must come from the foods we eat.  Our body uses these amino acids to create muscles, blood, skin, hair, nails and internal organs.  Proteins help replace and form new tissue, transports oxygen and nutrients in our blood and cells, regulates the balance of water and acids, and is needed to make antibodies.  However, too much of a good thing may not be so good for you.

Many people are putting their health at risk by eating too much protein.  Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis, and kidney stones.  As important as protein is for our body, there are many misconceptions about how much we really need in our diet, and the best way to obtain it.

The average American eats about twice as much protein than what is actually required.  Some people, in the pursuit of thinness, are going on high-protein diets and are eating up to four times the amount of protein that their body needs.  Protein deficiency is certainly not a problem in America.  So exactly how much protein does your body really need?  Much less than you think.

According to the American Heart Association and the National Institutes of Health, as little as 50-60 grams of protein is enough for most adults.  This breaks down to about 10-12% of total calories.  Your body only needs .36 grams of protein per pound of body weight.  To calculate the exact amount you need, multiply your ideal weight by .36.  This will give you your optimum daily protein requirement in grams.  Since the amount of protein needed depends on the amount of lean body mass and not fat, ideal weight is used instead of actual weight.  Infants, children, pregnant and nursing women require more protein.

People on high-protein diets are consuming up to 34% of their total calories in the form of protein and up to 53% of total calories from fat.  Most of these people are unaware of the amount of protein and fat that is contained in the foods they eat.  For instance, a typical 3-ounce beef hamburger, which is small by American standards, contains about 22 grams of protein and 20 grams of fat.  You achieve quick weight loss on these diets because of this high fat content.  High fat foods give you the sensation of feeling full, faster, so you end up eating fewer total calories.  However, this type of protein and fat combination is not the healthiest.  Animal proteins are loaded with cholesterol and saturated fat.  Many people on these diets also experience an elevation in their LDL (the bad) cholesterol when they remain on this diet for long periods.  High levels of LDL cholesterol in the blood clog arteries and is the chief culprit in heart disease, particularly heart attack and stroke.  So while you may lose weight in the short-run, you are putting your cardiovascular health in jeopardy in the long-run.

Another reason weight loss is achieved on these high-protein diets, at least temporarily, is actually due to water loss.  The increase in the amount of protein consumed, especially from meat and dairy products, raises the levels of uric acid and urea in the blood.  These are toxic by-products of protein breakdown and metabolism.  The body eliminates this uric acid and urea by pumping lots of water into the kidneys and urinary tract to help it flush out.  However, a detrimental side effect of this diuretic response is the loss of essential minerals from the body, including calcium.  The high intake of protein leaches calcium from the bones, which leads to osteoporosis.

Medical evidence shows that the body loses an average of 1.75 milligrams of calcium in the urine for every 1 gram increase in animal protein ingested. Additionally, as calcium and other minerals are leached from our bones, they are deposited in the kidneys and can form into painful kidney stones.  If a kidney stone becomes large enough to cause a blockage, it stops the flow of urine from the kidney and must be removed by surgery or other methods.

Plant-based proteins, like that found in soy, lowers LDL cholesterol and raises HDL (the good) cholesterol.  This prevents the build up of arterial plaque which leads to arteriosclerosis (hardening of the arteries) and heart disease, thus reducing the risk heart attack and stroke.  The amount and type of protein in your diet also has an important impact on calcium absorption and excretion.  Vegetable-protein diets enhance calcium retention in the body and results in less excretion of calcium in the urine.  This reduces the risk of osteoporosis and kidney problems.  Interestingly, kidney disease is far less common in people who eat a vegetable-based diet than it is in people who eat an animal-based diet.  By replacing animal protein with vegetable protein and replacing saturated fat with unsaturated fat, like that found in olive and canola oils, you can avoid the pitfalls of the typical high-protein diet. You will be able to improve your health and regulate your weight while enjoying a vast array of delicious, nutritionally dense, high fiber foods.

Remember, eat everything in moderation and nothing in excess.  Also, the only healthy way to achieve permanent weight loss is to burn more calories than you take in.  Anything else is just a gimmick.

To learn more about the health benefits of soy, visit the Virtues of Soy
website at http://www.geocities.com/virtuesofsoy/

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert,  Soy Food  Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com