The Live in the Now team has just returned from the Longevity Now Conference in Costa Mesa, California and couldn’t be more excited to share some of the mind-blowing ideas and life-changing information we were exposed to at the event. The Longevity Now Conference is a three-day gathering of hundreds of health enthusiasts from all over the world hosted by health lecturer and raw foods guru David Wolfe. It’s held at least annually, and this one, with the theme of “mind-body connection,” brought together about 1,300 people to learn about the latest advances in healthy living and longevity from a diverse group of cutting-edge experts.

We met many inspiring, passionately health conscious people throughout the weekend and took pages and pages of notes on the presentations we saw. We couldn’t possibly put everything meaningful that we learned into a single blog post, so we decided to come up with a list of 10 of the more surprising longevity strategies we picked up from the presenters. We sat down with our new friends Logan and Zane of Legendary Strength and Superman Herbs to come up with a list of the more unusual pearls of wisdom we gleaned from the speakers we saw. Here’s what we’ve got for you:

1. Play more. The brain wave frequencies associated with play are the same as those associated with spiritual prayer, according to Dr. Michael Bernard Beckwith, founder and Spiritual Director of the Agape International Spiritual Center in Los Angeles. The healing effects of prayer have been known throughout history and more recently, demonstrated by scientific research. One of the things Dr. Beckwith suggested that really stuck was to simply practice feeling joyful and as though all of your needs are met so that your cells actually get used to feeling that way and start to adapt to that healthy state.

2. Eat clay. Eating clay is extremely detoxifying—and can be delicious. Health strategist Daniel Vitalis explained that small amounts of clay have long been a part of indigenous human diets throughout the world— and for a good reason. Clay has the ability to bind to heavy metals and other impurities in the intestines and draw them out of the body. In order to convince people that eating clay is not such a bad idea, Daniel Vitalis developed an edible clay product called Instinct for his company, SurThrival. It combines bentonite clay with cacao and peppermint oil. We sampled it at the SurThrival booth – delicious!

3. Don’t even consider an antidepressant until you’ve tried a B-complex. Nutrition expert and founder of Quantum Nutrition Labs, Dr. Robert Marshall, explained how important adequate intake of B vitamins is to maintaining healthy mood balance and cognitive health. In Germany, he said, there is regulation in place that keeps people deficient in B vitamins off of psychiatric meds. When a patient goes to a doctor complaining of depression, they are put on a regimen of B vitamins for three months before they are even eligible to receive an antidepressant prescription.

4. Take fish oil with your French fries. Well, in truth, you should probably skip the French fries, unless they’re baked or perhaps cooked in a heat-stable fat such as coconut oil. But according to Dr. Marshall, if you should happen to (accidentally) eat something that contains unhealthy oxidized, highly refined or hydrogenated fats, you may be able to mitigate damage to the health of your brain by consuming a healthy source of omega-3 fats at the same time. He says that the brain will always use whatever oils are available to repair its cells, so ideally you’d provide it with an abundance of the good stuff and none of the bad. Research has shown, however, that if omega-3s are present along with low quality fats, the brain will preferentially repair itself with the better fats.

5. Avoid canola oil like you would hydrogenated oils (and industrial lubricants). Canola oil is one of the worst oils you can consume. One dead giveaway is the fact that you won’t find a canola plant in nature. It doesn’t exist. Canola oil is actually made from a plant called “rape,” which is a member of the brassica family. Well, regular old “rapeseed oil” is so toxic that the FDA banned it for human consumption in 1956, restricting its use to industrial purposes. When Canadian growers bred a new variety of rapeseed in the 1970s with a lower content of toxic erucic acid, they needed a better name to market it to consumers. They came up with “canola,” which stands for “Canadian oil, low acid.” What we learned from Dr. Marshall is that, not only is canola highly refined and GMO, the process of deodorizing rapeseed oil inevitably results in partial hydrogenation.

6. Skip the soap when you shower. Did you know that the vitamin D your body produces when you’re out in the sun washes right off when you shower afterwards? Vitamin D is fat-soluble, so when you use soap to wash the natural oils off your skin, you lose the vitamin D at the same time. To avoid missing out on the full benefits of healthy sun exposure, you have to wait at least two days before showering with soap. That’s not to say you should never use soap – just consider skipping it every so often, and take supplemental vitamin D3 to be safe.

7. Eat more mushrooms – they don’t have to be “medicinal.” According to Dr. Joel Fuhrman, you don’t have to eat the mushrooms that herbalists generally considered to be “medicinal” (varieties like reishi, shiitake, maitake, etc.) to get the health benefits of consuming mushrooms. The more pedestrian (and less expensive) varieties that you’re likely to find at the grocery store, such as white button, crimini and portobella also contain beta glucans that enhance immune function and promote superior health. Mushrooms are among the superfoods that Dr. Fuhrman includes in his cancer fighting diet plan. He came up with the acronym “GBOMBS” to make them easy to remember: Greens, Berries, Onions, Mushrooms, Beans and Seeds.

8. Know your anatomy. You might be surprised at how few people actually know where their vital organs are located. If you can’t visualize where your liver, kidneys, heart and spleen are located inside your body, get an anatomy book and study up. This knowledge is is important for using mind-body awareness techniques for healing. This actually came up in two speakers presentations. Ron Teeguarden, the founder of Dragon Herbs who is widely credited with introducing Chinese tonic herbalism to the U.S., explained how though a Daoist approach to yoga, you can learn to visualize how your organs are connected. Dr. Judith Orloff also mentioned this idea in her talk on intuitive healing.

9. Know your motivation for staying healthy. This is a fundamental tenet of Dr. Daniel Amen’s strategy for healthy brain aging. He urged us to come up with a list of the reasons that we want to achieve “brain excellence,” or optimal cognitive health, and to consider placing a reminder of this motivation somewhere that we see everyday. Dr. Amen, who pioneered the use of brain imaging technology at Amen Clinics, said that he does this with a picture of his young granddaughter, who was born with a developmental disorder that affects her brain. He is motivated to maintain his cognitive faculties as she gets older, so that he, as her grandfather and one of the world’s foremost experts on the human brain, will be able to oversee her medical care.

10. Stop screwing up. “The best way to reduce stress in your life is to stop screwing up.” The audience chuckled when Dr. Amen shared this quote from a book called Willpower by Roy F. Baumeister and John Tierney. But while it may seem obvious, what it means is that you can improve your health – and your life – by practicing self-control and making better decisions. A healthy brain makes healthy decisions, and by focusing on what’s important to you and taking proactive steps to support the health of your brain, you can improve your ability to make good decisions. Dr. Amen also said that the number one predictor of longevity is conscientiousness.

Of course, there’s much, much more. If you ever have the opportunity to attend a Longevity Now Conference, we highly recommend that you do so! We are so grateful for the enlightening experience we had over the three days at the conference and look forward to sharing more of the insights we gained in future articles!

The work, reported in The Journal of Nutrition, explains that a diet rich in high-fiber foods significantly improves insulin signaling and resistance that promote life-shortening diseases including cancer, cardiovascular, stroke and dementia.

Monitoring the glycemic-load of different foods lowers the risk of blood glucose spikes and also increases a hormone that helps regulate the metabolism of fat and sugar. Health minded individuals will want to ensure they eat between thirty and fifty grams of fiber from a variety of food sources each day to control systemic inflammation and lower disease risk.

Low Glycemic Diet Lowers Inflammatory Blood Marker by Nearly a Quarter

The random controlled study involved eighty healthy men and women selected from the Seattle, WA area. Half were considered to be of normal weight, and the other half were overweight or obese as measured on a standardized BMI scale. Researchers found that among overweight and obese study participants, a low-glycemic-load diet reduced a biomarker of inflammation called C-reactive protein by about 22 percent.

Other studies in the past have suggested a correlation between dietary carbohydrate and sugar consumption as measured by the glycemic index of foods and systemic inflammation. This research is important because the C-reactive protein is associated with an increased risk for many cancers as well as cardiovascular disease.

Dr. Marian Neuhouser, a member of the Cancer Prevention Program in the Public Health Sciences Division at the Hutchinson Center, noted that, “Lowering inflammatory factors is important for reducing a broad range of health risks. Showing that a low-glycemic-load diet can improve health is important for the millions of Americans who are overweight or obese.”

Low Glycemic Foods Increase Adiponectin to Protect Against Chronic Diseases

Neuhouser and her team also found that increasing low glycemic load foods in the participants diet by just five percent resulted in increased blood levels of a protein hormone called adiponectin. The hormone is known to protect against a number of different cancer lines as well as metabolic disorders such as type-2 diabetes, nonalcoholic fatty liver disease and hardening of the arteries.

Many health-minded people know the importance of avoiding processed carbohydrates and sugar-laden foods while increasing dietary fiber. Dr. Neuhouser concluded “Whenever possible, choose carbohydrates that are less likely to cause rapid spikes in blood glucose… these types of low-glycemic-load carbs include whole grains; legumes such as kidney beans, soy beans, pinto beans and lentils as well as fruits such as apples, oranges, grapefruit and pears.”

This study provides another chapter to the growing body of research that demonstrates the importance of dietary choices to prevent heart disease, cancer, diabetes and most chronic illnesses.

References:

http://jn.nutrition.org/gca?gca=nutrition%3Bjn.111.149807v1
http://www.fhcrc.org/about/ne/news/2012/01/11/CARB_study.html
http://www.eurekalert.org/pub_releases/2012-01/fhcr-adr011112.php
http://www.sciencedaily.com/releases/2012/01/120111154043.htm

John Phillip is a diet, health and nutrition researcher and writer with a passion for understanding weight loss challenges and encouraging health modification through natural diet, lifestyle and targeted supplementation. John’s passion is to research and write about the cutting edge alternative health technologies that affect our lives.

Discover the latest alternative health news concerning diabetes, heart disease, cancer, dementia and weight loss at My Optimal Health Resource.

In a new study published in the journal Nuclear Medicine Communications, researchers found that fluoride may be associated with an increased cardiovascular risk as it causes hardening of your arteries.

Reviewing the imaging data and cardiovascular history of patients who received whole-body sodium fluoride PET scans, the researchers found a significant correlation between a history of cardiovascular events and presence of fluoride uptake in coronary arteries.

While there are certainly many factors contributing to the rise in heart disease—poor diet likely being the most important—it certainly doesn’t help to add a chemical to water supplies that will be consumed by everyone in the area regardless of health status, from toddlers to seniors, that might contribute to the problem.

The primary issue here is that there’s a lack of evidence supporting the use of fluoride, and an awful lot of evidence stacked against the indiscriminate use of it, including these latest findings.

The practice of adding fluoride to tap water began in 1945. With more than 70 percent of U.S. public water supplies currently fluoridated, chances are you’re one of the 170 million Americans who drink and bathe in fluoride on a daily basis.

Most likely, your dentist—along with countless government and public health officials—has praised and promoted the use of fluoride, both in toothpaste and drinking water, as one of your must-do regimens to promote strong and healthy teeth.

But let’s make this point clear right from the start: fluoride is not an essential nutrient needed for your health—dental or otherwise. There is not one single process in your body that requires fluoride.

Fluoride is a Cumulative Poison

It’s important to realize that fluoride is a cumulative poison. Approximately 98 percent of the fluoride you ingest in water is absorbed into your blood through your gastrointestinal tract. From there, it enters your body’s cellular tissues. On average, about 50 percent of the fluoride you ingest each day gets excreted through your kidneys.

Whether this happens or not is highly dependent on the presence of calcium, magnesium, Vitamin C, and selenium in your bloodstream, to which the fluoride will bind so that it no longer is seeking calcium-rich tissues that make up so much of your body. The remainder accumulates in your teeth and bones, pineal gland, and other tissues, including your blood vessels.

According to the featured study:

“Fluoride uptake in vascular walls was demonstrated in 361 sites of 54 (96%) patients, whereas calcification was observed in 317 sites of 49 (88%) patients. Significant correlation between fluoride uptake and calcification was observed in most of the arterial walls, except in those of the abdominal aorta. Fluoride uptake in coronary arteries was demonstrated in 28 (46%) patients and coronary calcifications were observed in 34 (56%) patients.”

The amount deposited into your bones and teeth varies depending on your age. In children, more than 50 percent of an ingested dose of fluoride is deposited in bone, but in adults only about 10 percent is stored there. As the number of research studies into the toxic effects of fluoride has increased, there is now support for a rather long list of potential health problems related to fluoride accumulation in your body.

Here’s a list of 20 of the most commonly mentioned health hazards and diseases associated with fluoride exposure:

Fluoride—the Toxic Drug in Your Water Supply

Prior to 1945 when communal water fluoridation took effect, fluoride was a known toxin. For example, a 1936 issue of the Journal of the American Dental Association stated that fluoride at the 1 ppm (part per million) concentration is as toxic as arsenic and lead. The Journal of the American Medical Association stated in their September 18, 1943 issue, that fluorides are general protoplasmic poisons that change the permeability of the cell membrane by certain enzymes. And, an editorial published in the Journal of the American Dental Association, October 1, 1944, stated:

“Drinking water containing as little as 1.2 ppm fluoride will cause developmental disturbances. We cannot run the risk of producing such serious systemic disturbances. The potentialities for harm outweigh those for good.”

How community water fluoridation ended up being so widely implemented, and eventually even became heralded as one of the 10 great public health achievements of the 20th century, is explained in-depth in Christopher Bryson’s book The Fluoride Deception. In it, he describes the intertwined interests that existed in the 1940′s and 50′s between the aluminum industry, the U.S. nuclear weapons program, and the dental industry, which resulted in fluoride being declared not only safe, but beneficial to human health. Once you understand the historical context, it becomes easier to grasp why anyone would ever promote water fluoridation as “a good idea.”

Due to the massive amounts of fluoride required to produce bomb-grade uranium and plutonium for nuclear weapons, the Manhattan Project conducted various experiments to determine its toxic effects in 1946.

There were already several instances on record of fluoride being toxic to crops, livestock and people living downwind from the polluters, so the public concern over fluoride emissions needed to be quelled in order to avoid potentially crippling lawsuits.

Within the now declassified files of the Manhattan Project and the Atomic Energy Commission, Christopher Bryson found that the toxicology department at the University of Rochester, under the direction of Harold Hodge, was asked to produce medical information about fluoride that could help defend the government against lawsuits where they were charged with fluoride pollution. Back in 1957, Harold Hodge was the nation’s leading, most trusted scientist, and when he declared that fluoride was “absolutely safe” at 1 ppm, everyone believed him.

So, the endorsement of fluoride as a nutrient that will grace you with brilliant pearly whites, rather than the poison it really is, was born from the need to address increasingly debilitating political and industrial problems relating to fluoride pollution. The rest, as they say, is history.

What’s Really Added to Your Water Supply?

It’s important to understand that the “fluoride” added to your drinking water is NOT the natural mineral, nor a pharmaceutical grade fluoride. Instead, the product most commonly used is another chemical fluoride compound—a toxic waste product from phosphate fertilizer plants.

There are three basic compounds that can be used for fluoridating water supplies:

1. Sodium fluoride (NaF)
2. Sodium silicofluoride
3. Hydrofluorosilicic acid

The first one of these, sodium fluoride, was the first of the fluoride waste materials to be used for fluoridation, but now is rarely used. It’s the most well known, as this is the compound used as pharmaceutical grade in toxicology studies and other research into the potential health dangers of fluoride. The other two, sodium silicofluoride and hydrofluorosilicic acid, are the compounds actually used for water fluoridation, with hydrofluorosilicic acid being the most commonly used additive, according to the CDC. Sodium silicofluoride and hydrofluorosilicic acid are the waste products from the wet scrubbering systems of the fertilizer industry, and are classified as hazardous wastes. Contamination with various impurities such as arsenic is also common in these products.

Hydrofluorosilicic acid is one of the most reactive chemicals known to man. Its toxicity is well known in chemical circles. It will eat through metal and plastic pipes, and corrode stainless steel and other materials. It will dissolve rubber tires and melt concrete. This is what is added to your water—all in the name of saving children from cavities! But even the less reactive sodium fluoride is a deadly poison, even in small quantities, and in the form used for fluoridation also contains additional impurities. Other common uses for sodium fluoride include:

1. Rat and cockroach poisons
2. Anesthetics
3. Hypnotics and psychiatric drugs

The Way Forward: Shifting the Burden of Proof

Still despite all the evidence, getting fluoride out of American water supplies has been exceedingly difficult. And it’s no wonder, really, when you factor in the considerable liability the U.S. government could face were they to suddenly admit that water fluoridation was a way to hide toxic pollution, and there are detrimental health effects associated with drinking these pollutants…

Fortunately, there is a way forward.

According to Jeff Green, National Director of Citizens for Safe Drinking Water, a repeated theme in some of the recent cases where communities successfully removed fluoride from their water supply is the shifting of the burden of proof. Rather than citizens taking on the burden of proving that fluoride is harmful and shouldn’t be added, a more successful strategy has been to hold those making claims and the elected officials who rely on them, accountable for delivering proof that the specific fluoridation chemical being used fulfills their health and safety claims, and is in compliance with all regulations, laws, and risk assessments already required for safe drinking water.

For example, a couple of years ago, a Tennessee town stopped adding the hydrofluosilicic acid fluoride product they had been using, while still keeping its resolution to fluoridate its water supplies intact (meaning they didn’t make a decision on whether it might be harmful). They just haven’t been able to find a replacement product that is compliant with existing laws, regulations and safe-water requirements, and they will not add any fluoride product that is not in compliance. To learn more, please see this previous article, which discusses these strategies more in-depth.

Join the Fight to Get Fluoride Out of Drinking Water

In summary it would seem like most rational people would conclude you should avoid using fluoride for its “preventive” benefits. You can easily choose not to take fluoride supplements or buy fluoride-free toothpaste and mouthwash. You can also dramatically reduce your fluoride exposure by opting for organic foods, on which fluoride-based pesticides are not permitted to be used. However, you’re still going to be stuck with whatever your community puts in the water, and as discussed, it’s very difficult to filter out of your water once it’s added. Many do not have the resources or the knowledge to do so.

It’s really time to stop the archaic practice of water fluoridation.

Earlier this year I joined forces with Dr. Paul Connett to help put an END to water fluoridation in the U.S and Canada. The Fluoride Action Network has a game plan to do just that. Our fluoride initiative will primarily focus on Canada since 60 percent of Canada is already non-fluoridated. If we can get Calgary and the rest of Canada to stop fluoridating their water, we believe the U.S. will be forced to follow. I urge you to join the anti-fluoride movement in Canada and the United States by contacting the representative for your area below.

Contact Information for Canadian Communities:

If you live in Ontario, Canada, please join the ongoing effort by contacting Diane Sprules at diane.sprules@cogeco.ca.
The point-of-contact for Toronto, Canada is Aliss Terpstra. You may email her at aliss@nutrimom.ca.
The point-of-contact for the Peel region in Ontario, Canada is Rob Brewer. You may email him at FluorideFreePeel@ymail.com. Also see Fluoride Free Peel’s Facebook pagei.

Contact Information for American Communities:

We’re also going to address three US communities: New York City, Austin, and San Diego:

New York City, NY: The anti-fluoridation movement has a great champion in New York City councilor Peter Vallone, Jr. who introduced legislation on January 18 “prohibiting the addition of fluoride to the water supply.”

A victory there could signal the beginning of the end of fluoridation in the U.S. If you live in the New York area I beg you to participate in this effort as your contribution could have a MAJOR difference. Remember that one person can make a difference.

The point person for this area is Carol Kopf, at the New York Coalition Opposed to Fluoridation (NYSCOF). Email her at NYSCOF@aol.com. Please contact her if you’re interested in helping with this effort.

Austin, Texas: Join the effort by contacting Rae Nadler-Olenick at either: info@fluoridefreeaustin.com or fluoride.info@yahoo.com, or by regular mail or telephone:

POB 7486
Austin, Texas 78713
Phone: (512) 371-3786
San Diego, California: Contact Patty Ducey-Brooks, publisher of the Presidio Sentinel at pbrooks936@aol.com.

References:

Nuclear Medicine Communications January 2012
CDC, Fluoridation Statistics 2002: Status of Water Fluoridation in the United States, December 31, 2002
Journal of Public Health Dentistry 52 (5), 288–291, September 1992, Dennis M. Eble BS, Thomas G. Deaton BS, Frank C. Wilson Jr. MD, James W. Bawden DDS, PhD, Fluoride Concentrations in Human and Rat Bone, (Accessed October 30, 2007)
Caries Research 2001;35:125-128, J. Luke, Fluoride Deposition in the Aged Human Pineal Gland, (Accessed October 30, 2007)
Fluoride Action Network, Paul Connett PhD, 50 Reasons to oppose fluoridation, (Accessed October 26, 2007)
Chemical and Engineering News, August 1, 1988, pp 26-42, Hileman B., Fluoridation of water: Questions about health risks and benefits remain after more than 40 years,, (Accessed October 30, 2007)
THE IMPACT OF WATER-BORNE FLUORIDE ON BONE DENSITY, W Czarnowski,a J Krechniak,a B Urbańska,a K Stolarska,a M Taraszewska-Czarnowska,b A Muraszko-Klaudelb Gdańsk-Wrzeszcz, Poland, (Accessed October 30, 2007)
Fluoride Journal, Vol.35 Number 3 (2002) 204-211, Bhatnagar M. et al., Neurotoxicity of fluoride: neurodegeneration in hippocampus of female mice, (Accessed October 30, 2007)
Neurotoxicology 2000 Dec;21(6):1091-100, Masters et.al., Association of silicofluoride treated water with elevated blood lead, (Accessed October 30, 2007)
Archives of Toxicology, Volume 74, Numbers 4-5, July 2000, Fluoride induces apoptosis by caspase-3 activation in human leukemia HL-60 cells, (Accessed October 30, 2007)
The Effect of Fluoride on the Physiology of the Pineal Gland, Luke J., Ph.D Dissertation, School of Biological Sciences, University of Surrey, UK. 1997, (Accessed October 30, 2007)
Waldbott GL, et. Al., 1978, Fluoridation: The Great Dilemma. Coronado Press, Inc.
LewRockwell.com, Donald W. Miller Jr., MD, Fluoride Follies, July 15, 2005,(Accessed October 27, 2007)
Fluoride Action Network, The Fluoride Deception – an interview with Christopher Bryson, April, 2006, (Accessed October 27, 2007)
Fluoride Action Network, Paul Connett PhD, 50 Reasons to oppose fluoridation, (Accessed October 26, 2007)
CDC fact sheet, Community Water Fluoridation, (Accessed October 29, 2007)
Mercola.com, Dr. Ted Spence, The fluoride controversy, (Accessed October 26, 2007)

After too many nutritionally deprived and unsatisfying lunches at her school in Argyll, Scotland, Martha decided to take her frustrations to the web. In May of 2012, Martha’s father, Dave, helped her launch her blog, Never Seconds, where she could post pictures of her school lunches for all to see, along with a few opinions and rankings of her own.

In just three weeks, Never Seconds has become a global sensation, receiving visits from more than 325,000 web users in addition to recognition from famous public school lunch activist, Jamie Oliver.

In an interview with BBC, Martha’s father, Dave, said that when Martha started coming home with pictures of her school lunches, he was shocked. He noted that when the monthly menus are released, the meal plans look nutritionally balanced. “You’re left with this image it’s a healthy meal your children are being offered,” Dave said.

On her blog, Martha stated, “The good thing about this blog is Dad understands why I am hungry when I get home.” She went on to say in a later post,”I’m a growing kid and I need to concentrate all afternoon and I can’t do it on 1 croquette.”

While a representative of the school system claimed that other, healthier food options were available such as mini tomatoes and watercress, Martha insisted she had never seen them as option. Nonetheless, the world-wide recognition forced her school to make positive changes.

On May 17, 2012, Martha announced that her school would be offering students unlimited salad, fruit and bread–all they have to do is ask. In her blog post from Friday, Martha said, “I was a bit nervous to ask but I did ask for more peas!”

Martha plans to continue blogging about her school lunch experiences and hopes to inspire other children to do the same in other parts of the world. Other children can also submit pictures and rankings of their lunches to be posted on Never Seconds.

Image credit: Never Seconds

1. Set and adhere to a specific budget. This may seem basic, but simply “trying” to spend less money does not work if you aren’t calculated about it. Here’s how to structure a budget:

• Pick a realistic budget that you will adhere to each week or month. I like budgeting by the week because you can’t go too far over budget before you realize you are in trouble.

• Consider using the Dave Ramsey method, with cash in an envelope so going over budget isn’t easy. Also, no matter what, make a commitment that if you do for some reason go over budget, you will deduct that amount from the following week or month.

• Define what will and will not be included in the budget. Will it just be for food or for household items too? What about alcohol, entertaining, and going out to eat?

• Keep track of all your expenses whether you use cash or not. It is important to see where your money goes.

• —Share and discuss the running budget total with the other adults in your household.

2. Be organized and plan your meals for the week. Last-minute purchases that you haven’t put a lot of thought into can add up fast.

3. Minimize waste by saving all uneaten food instead of throwing it away.

4. Know and use what you have on hand, especially if it’s perishable. Consider keeping an inventory list of food on your refrigerator so family members can check off items as they use them. I know my husband is more likely to eat something in the fridge if I leave a note on it telling him it is there.

5. Make substitutions in recipes to reduce the number of things you must buy, or even leave out a smaller ingredient.

6. Maximize “cheap” foods like bananas, beans and pasta. Some of our favorite super-cheap recipes are homemade refried beans, banana ice cream (made from frozen bananas), a sweet potato and apple side dish, homemade split pea soup, and smoothies.

7. When making inexpensive meals like soups and pasta dishes, double the recipe and freeze the leftovers for days you don’t have time to plan a good dinner. It will prevent you from making expensive impulse purchases when things don’t go as planned.

8. Make sacrifices like drinking water instead of milk and skipping juice and other flavored beverages altogether. If you have trouble kicking the juice habit, at least water it down so the juice lasts longer.

9. Reduce your consumption of meat and desserts. Humanely raised meat can be a big-ticket item, and while dessert is certainly nice to have, it is by no means necessary. Also experiment with “stretching” ground meat dishes by mixing in chopped vegetables,. mushrooms and/or beans.

10. Buy produce that’s in season, and if you frequent your local farmers market, try going just before closing time to get some great deals on items the vendors won’t want to haul back to the farm.

11. If you can’t afford the organic version of everything consult the dirty dozen list.

12. Check your receipt after you get home to make sure you spent your money wisely. Most grocery stores accept returns.

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© 2012, www.100DaysofRealFood.com. Distributed by MCT Information Services

Think a little stress does nothing more than throw a wrench in your day? Think again. Stress hormones create a domino effect of unhealthy bodily responses. Here’s a great infographic we recently found on dailyinfographic.com that explains how stress can effect various parts of the body.

Looking for ways to reduce stress? Check out a few articles from our archives.

And it’s a dismal cycle. Research has shown that depression makes medical illness or physical disability worse, while an increase in medical problems is a risk factor for depression.[2] [3]

Taking that into consideration, you may want to look at a vitamin that has been studied extensively for its role in warding off disease and also depression: vitamin D.

Known as the “sunshine vitamin,” vitamin D is produced in our bodies when sensors in our skin cells absorb the UVB rays from the sun. With people spending more and more of their time indoors, vitamin D deficiency is widespread among people of all ages.

We’ve warned many times that a vitamin D deficiency could be dangerous to your physical health, but when it comes to your mental health, more and more studies are suggesting a link between low levels of serum 25-hydroxy vitamin D levels (25(OH)D) and the presence of depressive symptoms in the elderly or the risk of developing them.

In a recently published study, researchers looked at the association between total vitamin D intake from food, multivitamins and individual supplements, and mental health-related quality of life in a group of 15,954 postmenopausal women who were part of the larger Iowa Women’s Health Study (IWHS).[4] The women were between the ages of 55 and 69 when they were sent their original questionnaire in 1986, which addressed body size, health history, lifestyle characteristics, sociodemographics, and dietary intake and supplement use, and received follow-up questionnaires in 1987, 1989, 1992, 1997, and 2004.

The current recommended dietary allowance (RDA) for vitamin D for women over the age of 70 is 800 IU per day, so the women were divided into three groups:

• Less than 400 IU/day (less than half of the RDA)

• 400–799 IU/day

• 800 IU/day or more (met the RDA)

Only 18 percent of the women met the RDA for women over the age of 70 (800 IU/day), and the mean vitamin D intake of the group was 525.2 IU/day. Vitamin D supplement use was reported by 11 percent to 12 percent of the participants.

Mental health-related quality of life (QOL) was assessed using five scales from the Medical Outcomes Study 36-item Short-form Health Survey:

1. Mental health: Measures anxiety, depression, loss of behavioral or emotional control, and psychological well-being.

2. Role emotional: Assesses role disability, i.e., the inability to work or carry out usual activities.

3. Social functioning: Measures the ability to engage in normal social activities.

4. Vitality: Assesses energy and fatigue.
General health: Assesses overall health perceptions.

After adjusting for age and daily energy intake, the women who consumed less than half of the RDA for vitamin D had significantly lower mean QOL scores for all five scales compared with women in the middle and highest vitamin D intake groups. The was no difference between the scores for women in the middle and highest vitamin D intake with the exception of the vitality scale, where the women in the highest vitamin D intake group had higher scores.

And when the five scales were combined, the overall association between vitamin D intake and QOL score was statistically significant.

Next, researchers adjusted for not only daily energy intake and age, but also for smoking status, BMI, education level, current living arrangement, antidepressant use, and history of diabetes, cardiovascular disease, high blood pressure, fractures and cancer. Here they found that although the association between vitamin D and QOL scores was lessened somewhat, it was still considered statistically significant for the mental health and general health scales, as well as the overall association.

Finally, researchers adjusted for all the things mentioned previously, and added in one more factor: physical activity. This final adjustment further weakened the association between vitamin D and QOL scores on the five separate scales and overall, with a statistically significant association remaining only for the mental health and social functioning scales.

So does that mean the study is a wash? Not at all.

Plenty of research has suggested that people who are more physically active have a higher quality of life. And vitamin D supplementation been shown to reduce bone loss, improve muscle performance and reduce the risk of falling in the elderly.[5] Furthermore, low vitamin D status has been associated with a lower physical activity level, and decreased gait speed and balance.[6] So, as you can see, it all seems to be connected.

The study authors concluded, “Consuming [greater than or equal to] 400 IU of vitamin D per day was associated with higher mental health-related QOL scores compared to those who consumed less than 400 IU/day. Vitamin D may also be involved in other physiologic processes, such as susceptibility to falls, fractures, diabetes, cancer, and infectious and cardiovascular diseases. Therefore, meeting dietary recommendations for vitamin D intake is a potential method for improving overall health in older women.”

How Can You Up Your Vitamin D?

As we said, vitamin D deficiency is widespread among people of all ages, but it is an easy problem to fix. You can up your levels just by spending 15 minutes a day in the sun without sunscreen. You can also get vitamin D by eating foods like salmon, egg yolks, dark, leafy greens and fortified dairy products.

However, for people who are already vitamin D deficient, you should consider taking a vitamin D supplement, specifically vitamin D3 in the form of cholecalciferol, the form best absorbed and utilized by the human body.

If you are concerned that you may be vitamin D deficient, ask your doctor to order a vitamin profile blood test. If you are deficient, your doctor can recommend a dosage level that is appropriate for your particular situation.

References:

[1] Zender R, Olshansky E. Women’s mental health: depression and anxiety. Nurs Clin North Am. 2009;44:355–64.
[2] Miller MD, Paradis CF, Houck PR, et al: Chronic medical illness in patients with recurrent major depression. Am J Geriatr Psychiatry. 1996;4:281-290.
[3] Lyness JM, Caine ED, Consell Y, et al: Depressive symptoms, medical illness, and functional status in depressed psychiatric inpatients. Am J Psychiatry. 1993;150:910-915.
[4] Motsingera S et al. Vitamin D intake and mental health-related quality of life in older women: The Iowa Women’s Health Study. Maturitas. 2011;doi:10.1016/j.maturitas.2011.12.005.
[5] Dawson-Hughes B. Serum 25-hydroxyvitamin D and functional outcomes in the elderly. Am J Clin Nutr. 2008;88:537S–40S.
[6] Gerdhem P, et al. Association between 25- hydroxy vitamin D levels, physical activity, muscle strength and fractures in the prospective population-based OPRA Study of Elderly Women. Osteoporos Int. 2005;16:1425–31.

Emily Norris is the managing editor of Peak Health Advocate, a site devoted to bringing you the latest natural health news. Her career in financial publishing began in 2006, and she worked on numerous investing and options trading services and websites before switching her focus to health. She earned her master’s in journalism and public affairs from American University in Washington, D.C. For tips, tools and strategies to address your most pressing health concerns and make a positive difference in your life, visit Peak Health Advocate.

1. Feverfew to Reduces Redness: Named for its traditional use as a fever reducer, this daisy-like flower is a proven anti-inflammatory and antioxidant, ideal for soothing sensitive skin and reducing redness — both of which become more common after age 35. Studies on people with sensitive skin found significant improvement in redness, irritation, and roughness after applying a product with feverfew twice daily. Planning a day in the sun? Wear a feverfew-infused lotion, which helped prevent sunburn-induced redness in a study.

2. Echinacea to Clear Acne: Best known as a natural cold fighter, Echinacea was used by native Americans and early settlers to treat skin infections, wounds and stings. Today, science backs up these benefits: One study of 4,500 people with inflammatory skin conditions (including psoriasis) reported an 85 percent cure rate with topical application of Echinacea. This colorful herb is commonly used to allay acne by killing bacteria and reducing swelling. It’s particularly helpful for grownups battling breakouts and wrinkles. Echinacea is rich in echinacein, a substance that assists fibroblasts (the cells that create skin-smoothing collagen) in working more efficiently.

3. Evening Primrose to Eases Eczema and Psoriasis: The lightweight oil extracted from the seeds of this wildflower quells the itching, dryness, and scaliness of eczema and psoriasis, show a number of studies. Its soothing nature for skin care comes from a rich supply of linoleic acid and gamma linoleic acid, essential fatty acids that are key players in keeping skin hydrated. Their other important role: to assist in the production of prostaglandins, substances that regulate inflammation. Because psoriasis and eczema sufferers tend to have abnormally low levels of gamma linoleic acid, any boost can be helpful.

4. Cornflower to Soothe Puffy Eyes: This brilliant blue flower boasts a long history as the go-to remedy for eye troubles. Even today, practitioners of herbal medicine treat conjunctivitis with a cornflower eyewash and relieve strain by applying a poultice of petals over the eyes. Studies explain why it’s a natural for peeper problems: besides being antibacterial, the flower heads contain several anti-inflammatory substances, says a Journal of Ethnopharmacology study. Fear not if you’re out of practice making poultices but still want to reduce under-eye puffiness: the blossom is found in a bevy of products.

5. Daffodil to Defeats Dryness: An extract of the daffodil bulb called IBR-Dormin ends the cycle of dryness by normalizing the rate at which cells are produced—when skin is dry, cells form too fast to be healthy. “This extract helps the daffodil bulb go dormant by slowing the creation of cells; when it wears off, cell production begins,” explains Helen Knaggs, vice president of global research and development at Nu Skin. The extract has a similar effect on skin: “Cells need enough time to develop so they’re able to hold in moisture.” Bonus: When skin is well hydrated, it’s better able to protect itself from skin-aging UV rays and free radicals.

6. Rose to Smooth and Firm: The outlook for aging complexions is rosy, thanks to rosehip seed oil. In one study, 20 women who applied the oil for four months saw smoother, fresher-looking skin that was almost spot free. How to explain the oil’s rejuvenative power? For starters, it’s a natural source of the all-around anti-aging retinoic acid, says Celeste Lutrario, vice president of research and development at Burt’s Bees. Then there’s its high concentration of vitamin C, an antioxidant that fades pigmentation as it mops up free radicals. Finally, it’s also rich in linoleic and linolenic acids, which help put the brakes on inflammation that accelerates fine lines, puffiness, sagging and blotchiness.

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© 2012, Prevention magazine. Distributed by MCT Information Services

Tabbouleh is a Middle Eastern favorite that’s easy to make and satisfies your hunger with a myriad of flavors. The whole grain bulgur and parsley used in this dish provide plenty of fiber, which is protective against heart disease, diabetes and many types of cancer.

Makes about six 1 c. servings.

1 c. cracked wheat (bulgur), dry
1 c. chickpeas, cooked (or canned)
3 scallions, white bulb and green tops, finely chopped
1 sweet red pepper, chopped
1 ½ c. parsley, chopped
½ c. mint leaves, chopped
¼ c. olive oil
2 cloves garlic, pressed
1 T. lemon juice
3 T. red wine vinegar
1/8 tsp. cayenne pepper (optional)
Salt and black pepper to taste
Black olives (garnish)

Pita bread (for serving)

•    Put the cracked wheat in a bowl, cover generously with warm water and soak 1-2 hours, until soft.
•    Thoroughly drain the wheat in a sieve.
•    Chop up the vegetables and add to wheat. Add chick peas.
•    In another bowl, whisk together the garlic oil, lemon juice, vinegar, red and black pepper and salt. Pour over the wheat and vegetables, toss and refrigerate 1-2 hours. Stir before serving.
•    Serve with black olives and whole wheat pita bread.

Nutritional Information per Serving (does not include pita bread): 197 calories, 5 g protein, 24 g carbohydrates, 9.8 g fat (1.4 g saturated),  0 mg cholesterol, 6 g fiber, 300 mg sodium.

Most people know that eating more fruits and vegetables and choosing lean meats like fish, chicken and turkey are good starts to a healthy diet. Reducing your sugar intake, eating whole grains and avoiding fried and fatty foods are also well known ways to move towards a healthier diet.

However, many people do all of these things but still make one cardinal mistake when it comes to their dietary patterns — they don’t take steps to balance their blood sugar.

Blood sugar swings can put an extraordinary amount of stress on your body and can contribute significantly to weight gain, type II diabetes, inflammation and possibly cancer. It’s important to keep in mind that the dietary mistakes that create blood sugar swings can be in the context of what may seem like healthy food choices.

Simple carbohydrates like baked goods, pasta, potatoes, crackers,  cereals, and even many fruits are broken down by the body into sugar (glucose) very quickly. Even whole grain breads and cereals can have what is referred to as a “high glycemic index.” The glycemic index (or GI) is a measurement of how quickly a food breaks down into glucose in your body after it is ingested. Knowing the glycemic index of the foods you eat is very important information when it comes to balancing your blood sugar levels.

Insulin: Friend and Foe

When you consume a high-glycemic food, it creates a sharp rise in your blood sugar levels. Elevated levels of sugar in your blood can damage certain cells in your blood vessels, eyes and kidneys. To prevent this damage, your body releases a flood of a hormone called insulin.

Insulin helps to transport sugars out of the bloodstream into the cells. It also triggers the storage of energy in the body primarily as fat. It is the most potent trigger for fat storage in the body. This is why low-carb diets are so successful at helping people lose weight. By reducing their intake of carbs and simple sugars, low-carb dieters greatly reduce the glycemic index of the food they eat, and significantly decrease the overall release of insulin within their bodies.

Frequent spikes in blood sugar throughout the day cause these periodic floods of insulin.  If your cells are constantly being exposed to high levels of insulin, they start to become desensitized to its effects. This is the start of insulin resistance, also referred to as type II diabetes.

Insulin is also known to trigger pathways of inflammation, and in some laboratory studies, it has been shown to increase the metabolic activity of cancer cells.

The Aftermath

A large insulin spike in response to the consumption of high-glycemic food causes a resultant blood sugar crash. An extreme example that most people can relate to is the “sugar high” and resultant crash that comes after eating a large of amount sugary foods.

Blood sugar crashes put significant amounts of physiological stress on your body. When blood sugar (glucose) levels fall after an insulin surge, the brain begins to panic. This is because the brain is one of the only organs that relies exclusively on glucose as its primary source of energy. In response to this lack of cellular fuel, the brain triggers the release of cortisol which is the body’s primary stress hormone. Cortisol in turn stimulates the liver to liberate stored glucose into the blood.

Don’t we have enough stress in our lives already? Blood sugar swings are one of the few stressors you can have complete control over. Most people report significant increases in energy levels and a greater overall sense of well-being when they remove blood sugar stresses from their lives. This is in fact one of the most effective therapies for significantly increasing overall energy levels and general sense of well-being.

What to Eat?

The most important concept to remember when eating to stabilize your blood sugar is to always consume high quality fats and proteins at every meal. Combining fat and protein with foods that have a higher glycemic index will reduce their negative impact on blood sugar levels.

For example, many people are proud to say that they eat a piece of fruit every morning for breakfast, perhaps with some juice and some coffee. Although better than a doughnut or muffin, most fruits and juices have a high glycemic index and will trigger the cascade of blood sugar and insulin spikes and the resultant blood sugar crash.  A better breakfast might be some scrambled eggs (or just egg whites) along with fruit — skip the juice. The protein from the eggs will help to lower the glycemic index of the fruit. The blood sugar will rise more gradually and significantly less insulin will be released. By combining a food with a higher fat and protein content with the fruit, you can avert an insulin spike and subsequent blood sugar crash.

Diets like “The Zone Diet” and even the popular “South Beach Diet” are designed to prevent blood sugar swings. The “Zone” in “The Zone Diet” refers to eating in a way that maintains a healthy range of blood sugar and insulin levels.

Vegetarian sources of good fat and protein can be found in nuts and nut butters, avocados, coconuts and legumes. Good animal-based sources of protein include dairy products, eggs, chicken, turkey, wild fish, game meats and 100% grass-fed beef.

In a study of more than 6,000 people, those who had a parent with high blood pressure but were highly fit had a 34 percent lower risk of developing high blood pressure themselves, compared to those with a low-fitness level who had the same parental history.

“Understanding the roles that family history and fitness play in chronic diseases is critically important,” said Robin P. Shook, M.S., study lead author and a doctoral graduate student in the Arnold School of Public Health at the University of South Carolina in Columbia. “The results of this study send a very practical message, which is that even a very realistic, moderate amount of exercise — which we define as brisk walking for 150 minutes per week — can provide a huge health benefit, particularly to people predisposed to hypertension because of their family history.”

Previous research indicates that parental history accounts for about 35 percent to 65 percent of the variability in blood pressure among offspring, with varying levels of risk based on which parent developed it and the age of onset.

Researchers followed a group of 6,278 predominantly Caucasian adults 20- to 80-years-old for an average 4.7 years. The participants were patients of the Cooper Clinic, a non-profit organization dedicated to preventive medicine, research and education in Dallas. Thirty-three percent of participants reported that a parent had hypertension.

When the study began, all participants were healthy, reported no physician diagnosis of hypertension, and achieved an exercise test score of at least 85 percent of their age-predicted maximal heart rate.
Researchers determined participants’ cardiorespiratory fitness using a maximal treadmill exercise test.
During the study, 1,545 participants reported they had developed hypertension.

Researchers found that:

— Combining those with and without a family history of high blood pressure, high levels of fitness were associated with a 42 percent lower risk of developing hypertension, and moderate levels of fitness with a 26 percent lower risk.

— People with both a low level of fitness and a parent with hypertension had a 70 percent higher risk for developing hypertension compared with highly fit people with no parental history.

— Those with a high level of fitness and a parent with hypertension experienced only a 16 percent higher risk of developing hypertension compared to those who were fit and had no parental history.

“The correlation between fitness levels, parental history and risk are impossible to ignore,” Shook said.

“This awareness can serve the clinician and the patient, as they work together to find effective and reasonable ways to avoid the diseases that have affected their family members — in some cases, for generations.”

The research findings may not apply to all people because the majority of the study participants were relatively fit, well-educated, middle to upper class white men. The findings support the American Heart Association’s recommendations of moderately intense physical activity, such as brisk walking, for 30 minutes or longer at least five days a week.

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Distributed by MCT Information Services

Skin cancer is the most common cancer. In fact, half of all cancer in the United States is some form of skin cancer, with melanoma being the most serious.

But cancer isn’t the only threat lurking in those UV rays. In addition to skin cancer, extended sun exposure can lead to dilated blood vessels, heat stroke, heat rash, wrinkles, changes in the texture of your skin, freckles and dry skin.

Given this, it may come as a surprise to learn that you need some unprotected sun exposure. When exposed to sunlight, your body manufactures vitamin D, and more and more research has shown that vitamin D is a critical part of overall health.

Even more surprising to you may be the fact that the majority of products on the market designed to protect you from the sun can actually be hazardous to your health.

Sunscreen Ingredients to Avoid

When it comes to sunscreen, one of the first things people look for is the SPF (skin protection factor), as well as the spectrum of coverage that the product offers. The SPF indicates how long the product will protect you from getting sunburned, while the spectrum of coverage tells you if the sunscreen absorbs/blocks UVA or UVB rays.

UVA rays are more likely to lead to premature aging of your skin, while UVB rays are more likely to cause sunburn. For this reason, your best sunscreen option is to find a product that offers “full spectrum” protection from both UVA and UVB rays.

Once you’ve found a full-spectrum product with a higher SPF, you need to take great care in reading the sunscreen ingredient list. More and more research is showing that many of the top sunscreens available may be great at protecting you against external damage from the sun, but are causing damage internally.

There are several questionable sunscreen ingredients, but the five worst offenders are:

1. Para-aminobenzoic acid (PABA), including octyl-dimethyl PABA
2. Benzophenones, especially benzophenone-3
3. Cinnamates, namely octyl-methoxycinnamate (OMC)
4. Homosalate
5. 4-methyl-benzylidene camphor (4-MBC)

PABA is one of the most common ingredients in sunscreen, but can cause and itchy rash for many people. If you have sensitive skin or if you get a rash after applying some skin products, avoid any product containing PABA.

The next four ingredients on the list (benzophenone-3, OMC, homosalate and 4-MBC),have all been found to contain estrogenic properties when absorbed through the skin.[1]

This means that they not only disrupt hormone production, but they can also negatively affect brain development and reproductive function. Of the four, 4-MBC is the worst offender in this regard.

And get this: These chemicals — particularly 4-MBC –have been found in fish from lakes where hoards of sunscreen-slathered people also swim. This means that the fish on your plate could contain the very same harmful chemicals you just put on your skin.

While more research does need to be done in this area, the findings are worrisome enough to warrant avoiding these ingredients. We are exposed to all kinds of toxins every day, and a higher risk may be associated with cumulative exposure.

Fortunately, there are sunscreens that don’t contain these potentially harmful ingredients. Instead, they rely on zinc oxide as a natural sunblock. While zinc oxide can often be chalky, many recent formulas pair it with natural oils and antioxidants, such as coconut oil, grape seed oil and green tea.
And speaking of antioxidants…

Protect Yourself From the Inside Out

In addition to protecting your skin from the outside, there are a variety of nutrients you can take that will amplify the protective benefits of your skin from the inside too — namely vitamins C and E. Research studies have shown that these antioxidants will provide you with added protection to prevent UV-light induced inflammation, dryness and damage to the skin.

One study in particular found that volunteers who took vitamin C and vitamin E every day for 50 days were able to protect themselves from sunburn more effectively than those volunteers taking one or no antioxidants.[2]

Enjoy the Sun Safely

While sun protection can appear confusing on the surface, hopefully this article has helped put the issue into perspective. First and foremost, yes, you do need some unprotected exposure to sunlight, ideally every day, to help you from becoming vitamin D deficient.

Aim for 15 to 30 minutes, depending on your skin tone and geographical longitude. The farther north you are and the darker your complexion, the longer your exposure can be. Just don’t exceed 30 minutes unprotected. If you are fair skinned and/or live closer to the equator where the sun’s rays are stronger, 15 minutes is your best bet.

When looking for a sunscreen to use after your 15 to 30 unprotected minutes, read the ingredients carefully and choose a product that uses zinc oxide rather than the five sunscreen ingredients listed above. And be sure to apply the sunscreen correctly.

According to a June 2002 article from the Archives of Dermatology, most people only apply 20 percent to 60 percent of the recommended amount of sunscreen.[3]

You need to apply the equivalent of one teaspoon of sunscreen to your chest, back, face, neck, and each arm and leg if these parts of your body are going to be exposed to direct sunlight. Despite your good intentions, you will still burn if you don’t put enough on. Extra sunscreen never hurt, especially on your face, neck and ears.

Lastly, take 1,000–3,000 mg of vitamin C a day, in divided dosages, and 1,000–2,000 IU of vitamin E a day to keep your body protected from the inside out.

And, if after all of these precautions you still end up with a sunburn, aloe vera will help to take away the sting and cool your skin. Another effective remedy is to mix 1/2 cup of baking soda with 1/2 cup of cornstarch in a bath of lukewarm water. Soak as long and as often as possible.

Keep an Eye Out for Skin Cancer

While I’m on the subject of sunning safely, I’d like to make one last point about skin cancer. Early detection of skin cancer equals a 95 percent chance of it being cured. So be sure to regularly check your skin for abnormal or changing spots.

Keep an eye out for:

• A spot that has changed in color, size or shape over several weeks or months
• A pimple or bump that won’t heal
• Spots that are irregularly shaped
• Spots that are more than one color (can be black, brown, red or blue)

If you notice any of these signs, talk with your doctor as soon as possible. Better to be safe than sorry.

References:

[1] Schlumpf M et al. 2001. In vitro and in vivo estrogenicity of UV screens. Environmental Health Perspectives 109(3):239-44.
[2] Fuchs J and Kern H. Modulation of UV-light-induced skin inflammation by D-alpha-tocopherol and L-ascorbic acid: a clinical study using solar simulated radiation. Free Radic Biol Med. 1998;25:1006-12.
[3] Schneider, J. The teaspoon rule of applying sunscreen. Arch Dermatol. 2002 Jun;138(6):838-9.

Kimberly Day has spent the past 15 years uncovering natural and alternative health solutions. She was the managing editor for several of the world’s largest health newsletters including those from Dr. Susan Lark, Dr. Julian Whittaker and Dr. Stephen Sinatra. She has also penned several health-related newsletter and magazine articles, co-authored the book the Hormone Revolution with Dr. Susan Lark, contributed articles to Lance Armstrong’s consumer site livestrong.com, and created a number of health-related websites and blogs.

For tips, tools and strategies to address your most pressing health concerns and make a positive difference in your life, visit Peak Health Advocate.

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The encouraging results prompted Dr. George Lewith from England’s University of Southampton to opine that he would try acupuncture if he suffered from this disease. He explains that although it is not known if this alternative therapy will extend life, the results suggest it will enhance the quality of life.

COPD refers to a cluster of illnesses characterized by an irreversible loss of lung function, making breathing difficult due to a blockage to the airflow from exhalations. Chronic bronchitis and emphysema, the main conditions falling under the umbrella term of COPD, are usually caused by long-term smoking and are two of the leading causes of death and debility worldwide. Hallmark symptoms include chronic cough and shortness of breath. Inhaled steroids and bronchodilators are often used to help patients breathe easier.

In the recent study, published in the Archives of Internal Medicine, researchers divided 68 COPD patients into two groups. One group received acupuncture, while the other group received sham acupuncture, where practitioners used needles that did not pierce the skin. The treatments continued for three months, during which time the patients were permitted to remain on their daily medications.

A post-treatment test revealed those in the acupuncture group experienced a significant improvement in shortness of breath and were able to walk a longer distance. Conversely, no improvements were noted in the control group.

An additional benefit was seen in the area of eating and nutrition. One of the problems associated with COPD is that the condition makes it more difficult for sufferers to obtain adequate nourishment. The research indicates acupuncture fosters better stomach function, enabling patients to consume a healthful diet and maintain a normal weight.

While the specific reason for acupuncture’s benefit is not clear, researchers theorize it might be due to the therapy’s relaxing effect on the muscles involved in breathing. According to Dr, Tong-Joo Gan, an anesthesiology expert from Duke University Medical Center, this speculation is reasonable. He states that acupuncture can release certain chemicals, producing a relaxing effect on the lungs and dilating the breathing airways. Gan asserts the therapy appears to be a viable alternative and is well worth trying for those unable to control their COPD symptoms with medications alone. However, he cautions patients to choose a licensed and experienced practitioner.

The size of the study was quite small, so further research is needed to convince the medical community, insurance companies and governmental programs like Medicare of the value of acupuncture. In the meantime, experts seem to feel it is certainly worth a shot for those who can afford it. They recommend using it in conjunction with traditional treatment rather than in place of it.

References:

http://archinte.jamanetwork.com/article.aspx?articleID=1151703

http://www.webmd.com/lung/news/20120514/acupuncture-may-be-worth-shot-for-copd

http://www.reuters.com/article/2012/05/15/us-acupuncture-copd-idUSBRE84E13M20120515

http://www.mayoclinic.com/health/copd/DS00916

Mary West is a natural health enthusiast, as she believes this area can profoundly enhance wellness. She is the creator of a natural healing website where she focuses on solutions to health problems that work without side effects. You can visit her site and learn more at http://www.alternativemedicinetruth.com. Ms. West is also the author of Fight Cancer Through Powerful Natural Strategies.

Last week, Indonesia became the first country to halt imports of US beef following the discovery of an American dairy cow infected with mad cow disease, or bovine spongiform encephalopathy. The disease is fatal to cows and can cause a deadly brain disease in people who eat tainted beef.

“We will lift the ban as soon as the US can assure us its dairy cows are free of mad cow disease,” said Rusman Heriawan, Indonesia’s vice agriculture minister. “It could be one month or one year. It depends on how long it takes to resolve this case.”

One would think the US government would immediately test beef to make sure it’s safe. But the USDA, which regulates the test, administers it to less than 1% of slaughtered cows. Worse, until 2007 it was illegal for private beef producers to test their own cows for the disease! Larger meat companies feared that if smaller producers tested their meat and advertised it as safe from mad cow disease, they too might be forced to test all their cows—so they persuaded USDA to block individual producers from doing the test. In 2007 a federal judge said this practice could no longer stand.

The highest risk occurs if animals or humans eat infected brain or nerve tissue. Meat unconnected to bone, milk, and hooves are supposed to be safe, but who knows for sure? The ultimate source of mad cow, of course, is the filthy and disease-ridden (not to mention inhumane) conditions in CAFOs, or concentrated animal feedlot operations.

In February, Taiwan began refusing meat products from the US because they contain ractopamine, a leanness- and growth-promoting drug used widely in pork and beef production in the United States. Taiwan has a zero-tolerance policy for the drug.

Ractopamine is banned in 160 nations including Europe because it is responsible for hyperactivity and muscle breakdown in pigs, and a 10% increase in their mortality rate. It was banned in China after more than 1700 people were “poisoned” from eating American pigs that had been given ractopamine. The drug bears the warning label, “Not for use in humans. Individuals with cardiovascular disease should exercise special caution to avoid exposure. Use protective clothing, impervious gloves, protective eye wear, and a NIOSH-approved dust mask’’—yet somehow it is considered safe in human food. How is this possible?

Most of the world’s developed countries ban, or have at least placed limits on, genetically modified organisms. The European Union and its member states, as well as Switzerland, Norway, Australia, New Zealand, Thailand, the Philippines, Saudi Arabia, Egypt, Algeria, Brazil, and Paraguay all have restrictions or outright bans on the use or importation of genetically engineered seeds, plants, or foods. A detailed map with the specific products banned in Europe is available here.

This is one reason the California Right to Know 2012 Ballot Initiative is so important. If California requires labeling products containing GMOs, it will be difficult for most manufacturers to create separate labels for their products sold in other states, so the labeling will become national. This is why we are trying to help the Right to Know Campaign raise one million dollars to drop a “money bomb” on Monsanto—to combat the anti-GMO propaganda and get this proposition passed in November. If you haven’t done so already, please make a donation to the Right to Know Campaign—and please give generously!

This article is republished with permission from the Alliance for Natural Health USA, January 24, 2012. Go straight to the source.

1. Lemon juice aids digestion by cleansing the liver. Drink a glass of tepid water with lemon juice first thing in the morning to reap the cleansing benefits.

2. There are several varieties of lemons each unique in origin and flavor. Eureka and Lisbon lemons are more sour while Meyer lemons taste sweeter.

3. Lemons are high in vitamin C making them perfect for fighting colds and fever.

4. The best quality lemons have thinner skins.

5. Antioxidants in lemons are more abundant the riper the fruit.

6. Lemons have antibacterial and antiviral properties which make them ideal cleaning agents.

7. The smell of lemon can reduce anxiety and increase focus.

8. A small amount of lemon juice can actually quench thirst better than a lot of water.

9. Lemon juice slows down oxidation which can keep metals from tarnishing and fruit from turning brown (many like to squeeze lemon over apples to for this very reason).

10. One lemon tree can produce up to 600 pounds of lemons per year.

Marissa Vicario – Certified Health and Wellness Coach

Marissa Vicario is the founder of Marissa’s Well-being and Health (MWAH!). As a Certified Holistic Health Coach, Marissa works with urban professionals who want to lose weight, control their cravings and feel more energized without dieting, deprivation or calorie-counting. After spending more than a decade as a junk food vegetarian, Marissa navigated her way to health, becoming an expert in balancing wellness with a demanding workload. She regularly lectures on wellness, teaches cooking classes and is a healthy lifestyle blogger and freelance writer. Marissa received her training at the Institute for Integrative Nutrition, is certified by the American Association of Drugless Practitioners and is a graduate of Northwestern University and New York University. Visit her blog at www.whereineedtobe.com.

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We’re excited to share with you that Green PolkaDot Box recently launched their new service, Harvest Fresh, which delivers organic produce sourced from local vendors. This is currently available to west coast members and will soon be available to east coast members as well.

We’ve been supporters of Green PolkaDot Box since their conception and we’re excited to see the organic delivery service gaining more and more popularity.

The Huffington Post reports:

Anyone who prides themselves on purchasing whole, organic food and products knows very well how costly it can be, and that’s not just on the bill alone. After factoring in sky-high gas expenses, potential babysitter fees, chaotic aisles, long lines and precious personal time, that $300 receipt can feel quite daunting.

Enter The Green PolkaDot Box (GPDB), an online buying collective featuring organic, non-GMO foods and products at a bargain price (at up to 60 percent off retail). The concept is simple: members residing anywhere in the U.S. (including Alaska, Hawaii and Puerto Rico) can place the items they want to purchase in their personal shopping cart, and within days it’s delivered straight to their home in a charming green spotted box.

Founded by Rod A. Smith, this family-run business just launched on December 19, 2011 with their headquarters in Square Forks, Utah. While relatively new, GPDB currently features 150 of the nation’s top organic food brands and approximately 1,400 products, and are constantly adding to those numbers each week. In fact, Rod expects to add an additional 100 brands in the next few months, including an array of organic meats, fish, dairy products and vegan/vegetarian meals.

The idea of creating an online wholesale membership club for organic, whole foods came to Rod back in early 2007. According to Rod, there had been nothing similar, and he knew he’d have to prove himself, thus he spent nine months researching the concept and speaking to manufacturers before he gave birth to the brand.

For full story, visit The Huffington Post.

Heat stroke can be caused by exertion in warm outdoor temperatures, but it can also be caused by heat buildup over longer activities or an event that requires the body to be covered by long sleeves, pads and helmets.

While too much sun can cause skin damage over time, heat stroke can quickly turn very dangerous, even becoming fatal. Every outdoor athlete should know the symptoms; some of which are very subtle.

The first symptom of oncoming heat stroke is when the body temperature starts rising faster than heat can be dissipated through the skin or through the cooling effect of sweat evaporation. This is where water becomes an emergency remedy. Dehydration greatly increases the risk of heat stroke. Alcohol doesn’t hydrate the body; it actually increases the risk of heat stroke. Cramps, especially in the legs, can be a warning signal of oncoming heat stroke. As it gets more serious, the heart may begin racing, and the victim may feel dizzy and nauseous. There may be a headache, and the affected person’s behavior may change; they may become irritable or confused. There may be rapid and shallow breathing, almost gasping. If the heatstroke comes from exertion, the skin may feel moist, even though dehydration may prevent enough sweating to remove heat.

In any group activity such as bike rides or runs, always pack a thermometer in the first aid kit. A body temperature of 104 degrees Fahrenheit or above is a sign that heat stroke is happening, and the person needs immediate medical care.

Meanwhile, here are preventative measures to prevent heat stroke, as well as a few potentially life saving measures to help lessen the severity of an episode. First, hydrate yourself thoroughly before and during your outdoor activity. During the activity, drink water often, more than you think you need. Never wait until you feel thirsty. If your helmeted head feels too warm, take off your helmet and wet your hair, then put the helmet back on. A spray bottle is good; it offers a cooling effect. Spray your face, shoulders, chest and arms frequently.

If someone in your group has heat stroke, take lifesaving measures while waiting for the medics. Yes, heat stroke really IS that serious, medical care should be called for immediately even if there’s a suspicion of the condition. Move the person into the shade and cover them with damp cloth or continually spray them with water. Fan the person with clothing or leaves to increase the cooling effect. Have them drink water, if they’re able to do so. Continue these efforts calmly, even if the person loses consciousness (But don’t force them to swallow any liquid if they aren’t fully conscious.)

The best prevention of serious heat stroke is to continually keep drinking liquid. Energy drinks that replace the electrolytes lost from increased sweating are important, because depletion of electrolytes can help bring on the condition. It’s also a good idea to avoid strenuous activity when it’s warmer than usual outside or extremely humid.

Never ignore the symptoms of heat stroke in yourself or in others. You may never see or experience a case where lifesaving measures are necessary; but it’s a very good thing to be aware of when they definitely are required.

Wina Sturgeon is the editor of the online magazine Adventure Sports Weekly. For the latest in adventure sports and physical conditioning, visit Adventure Sports Weekly at http://adventuresportsweekly.com
@2012, Adventure Sports Weekly. Distributed by MCT Information Services

Note: The quiz was recently created by Senior Helpers, a private in-home senior care provider. Pick one answer for each question. Visit Senior Helpers online for the full quiz.

1. Can you get Alzheimer’s if no one in your family has had it?

a) Yes – Anyone can develop the disease.
b) No – Alzheimer’s is purely genetic.
c) No – a family member on your mother’s side must have had Alzheimer’s to put you at risk of developing it.

2. What’s the most common early sign of Alzheimer’s?

a) Can’t remember new information
b) Can’t remember old information
c) Can’t remember any information

3. What is the difference between Alzheimer’s disease and dementia?

a) Alzheimer’s is progressive (gets worse with time) but dementia is not
b) Dementia is not as serious as Alzheimer’s, it just affects memory
c) They are actually the same thing, just different names
d) Dementia is a general category and Alzheimer’s is a specific type of brain failure
e) Alzheimer’s is treatable, but dementia is not

4. Can you prevent Alzheimer’s?

a) Yes –You can prevent Alzheimer’s with a healthy diet.
b) Yes – You can prevent Alzheimer’s with brain exercises.
c) No – you cannot prevent Alzheimer’s.

5. Do people die from Alzheimer’s?

a) No – those with Alzheimer’s usually die from other causes.
b) Yes – Alzheimer’s is ultimately a fatal disease.
c) No – Alzheimer’s is memory-impairment disease, not life-threatening in almost all cases

6. These are all risk factors for Late Onset Alzheimer’s – which is the greatest known risk?

a) Brain injury
b) Increasing age
c) Genetics
d) Heart attack or stroke
e) Stress
f) Diet
g) Diabetes
h) Obesity

Answer Key:

1. a 2. a 3. d 4. c 5. b 6. b

©2012 the Sun Sentinel (Fort Lauderdale, Fla.) Distributed by MCT Information Services

Such products are incredibly popular, as who doesn’t want their abode to small like a flowery meadow or pine forest? The reality is that these artificial means of scenting our homes may come with a high price – the health of our hearts.

New research published in Environmental Health Perspectives finds that one squirt per day of an air freshener or several hours around a lit scented candle every day might be harming the heart irreparably. What’s more is that even those who only used an air freshener once a week displayed adverse heart effects.

The Swiss research involved 581 adults over the age of 50. Participants were questioned regarding their use of air fresheners, scented household products and cleaning products, and afterwards the electrical activity of their hearts were monitored 24 hours to assess heart rate variability, an indication of cardiovascular health. The most disturbing discovery was linked with air fresheners, finding that women who used them the most frequently had the highest likelihood of having hearts that failed to respond quickly to different demands, such as stress.

Author Amar J. Mehta is uncertain of the reason for this effect but postulates that ingredients in air fresheners react with ozone, a typical indoor air pollutant, to form chemicals that damage the heart. Terpenes, compounds present in a common type of citrus and pine scented products reacts with ozone in the home to form aldehydes, toxic substances associated with heart disease and diabetes.

So what to do? Must we deprive ourselves of homes that small wonderful for the sake of safeguarding our hearts? Not at all. Ditch the air fresheners and candles in favor of these natural alternatives that are effective and smell far better than cloying artificial products.

• Simmer a bowl of potpourri in a pot on the stove using spices, flavorings and other common ingredients from your kitchen. Include cinnamon, cloves and allspice, along with vanilla extract and the peel from an orange or lemon.

• Beeswax candles clear the air rather than pollute it. Additionally, they are available in scents derived from essential oils.

• Unglazed clay bottle diffusers permit you to place a few drops of an essential oil inside, which slowly wafts out into the air. Try a refreshing scent like lavender.

• Some common houseplants are natural air purifiers. Try Aloe Vera, Rubber Plant and English Ivy, as well as Boston Fern, Philodendron and Spider Plant.

References:

http://health.msn.com/health-topics/heart-and-cardiovascular/is-your-air-freshener-killing-you

http://www.rodale.com/indoor-air-pollution

http://www.rodale.com/natural-air-fresheners-0?page=0,1

Mary West is a natural health enthusiast, as she believes this area can profoundly enhance wellness. She is the creator of a natural healing website where she focuses on solutions to health problems that work without side effects. You can visit her site and learn more at http://www.alternativemedicinetruth.com. Ms. West is also the author of Fight Cancer Through Powerful Natural Strategies.