Slow Down For Weight Loss

p>Slow Down For Weight Loss
Ask anyone who meditates or practices yoga regularly, and
they will tell you that either one helps you slow down and
get in touch with yourself. I, like many others, have
always assumed that being in touch with one's self was a
good thing if a little hard to quantify and measure.
However, there is one part of us that can be quantified and
measured, and that is how much we weigh. As a society,
there seems to be a lot more of each of us to get in touch
with than there used to be. There are even those that are
calling obesity an epidemic, both here in the U. S. and in
other countries as well.

There are certainly many people who want to take charge of
their lives and bring their own weight under control but
who either do not know where or how to start, are not sure
how to find the time in busy schedules for regular
exercise, or who are simply daunted by the entire mass of
data and life style change represented by adopting the
proper exercise and nutritional changes that they know must
occur.

Therein lies the crux of the matter. Although many people
may not be aware of this fact, the weight loss equation has
been solved long since. Eat more calories than you burn
and you will gain weight. Burn more calories than you eat
and you will lose weight. Those without this knowledge
pursue all sorts of diet gimmicks, fad diets, and sometimes
dangerous diet pills when simply making a few lifestyle
changes over time would eventually lead to weight loss and
a healthier body. Even those with this knowledge are often
confused about what to do and when to do it, or just feel
that it is one more straw in the pile that surely will
eventually break the camel's back.

While I normally advocate biting the bullet, and not
another fudge brownie, and, say as the commercial says,
"Just do it!", the fact is that a little helpful tip or
hint here or there might help some people start their climb
up out of the obesity pit.

One such tip is simply, as the yoga practitioners and
people who meditate have known for years, to slow down.
Life lived at a hectic pace can not only create stress
which can contribute to weight gain through "stress eating"
and the action of normal chemicals within the body such as
cortisol, but eating too fast can contribute to weight gain
as well. In fact, researchers at the University of Rhode
Island at Kingston have found more than one way that
slowing down at the breakfast, lunch, and dinner tables can
help us lose weight.

In one study, participants lowered their calorie intake
simply because the researchers told them to take their
time. When told to eat as quickly as possible on the other
hand, they ingested more calories. Researchers also used
such tips as having them lay down their spoons between
bites, and chew their food thoroughly, between 15 and 20
times.

This chewing thing is interesting, because I had heard
about a "chewing diet" in which participants were to chew
their food several times before swallowing. It all sounded
a little mystical to me, and I was inclined to write it off
until I read more about research at the University of Rhode
Island. It seems that when the diner chews the food 15-20
times, several things happen. Apparently, the trigger is
that thorough chewing helps to release about 50% more
nutrients in the first minute after the food enters the
stomach. As a result, blood flow to the digestive organs
is raised nearly instantly raising the metabolism. This,
in turn, results in a more rapid onset of a feeling of
fullness, causing the diner to feel full...and
finished...sooner, thus preventing the ingestion of excess
calories.

It has long been known that one problem with weight loss is
that we simply tend to eat more food than we really need or
want. Part of this is the result of the fact that signals
of fullness take their own sweet time getting through to
the brain, allowing us to take in more food than was really
required or desired.

So, slow down. Chew your food carefully. Enjoy the taste
and flavor of each morsel. Maybe even take smaller bites.
The researchers also found that giving the participants
smaller spoons helped. Lists of diet tips have long
included the admonition to serve meals on smaller plates as
that helped the portions appear bigger and more
psychologically satisfying.

Take this little bit of information, add a little bit of
exercise, and start making some better choices about what
you eat, and you might find that you have created the start
of an effective weight loss program.

----------------------------------------------------
Donovan Baldwin is a Texas writer. He is a University of
West Florida alumnus, a member of Mensa, and is retired
from the U. S. Army. Learn more about health and weight
loss at http://informationclickdepot.com/health/index.html .

Spices - Antioxidant Source Throughout the Ages

Spices are the most antioxidant-rich of all food types and
they contain other important compounds that have had
profound health benefits on mankind throughout the ages.
The evolution of spices in our diets is a fascinating story
that shows how important spices are to our health as much
today as they were eons ago.

Thousands of years ago our hunter/gatherer forebears were
forced to adapt to a wide range of climatic and other
environmental conditions. Thus, before agrarian societies
developed, humans consumed a wide variety of plant species.
Some of these plants contained the basic macro and
micronutrients needed for survival (carbohydrates, fats,
proteins, vitamins and minerals). Many of the pungent,
stronger-tasting, and richly coloured plants also contained
an array of "non-nutritive compounds" that had profound
health benefits.

Today we know that the piquant flavours and bright colours
characteristic of spices are hallmarks of the important
phytochemicals these plants contain. The resilience that
characterizes many spice plants means that, during times of
famine, pestilence and drought, these are often the last
edible plants to survive. When taken alone many of them may
be very unpleasant to eat. However, these foods, in the
absence of tastier alternatives, were frequently the only
forms of nourishment available to our ancestors. This was a
fortuitous dietary hardship and one which resulted in
unwitting, but important, self-medication.

However when agrarian communities began to form, the
variety of plant species consumed by these societies
decreased and they became dependent on a small selection of
crops and a limited variety of wild plants. As our
forebears were forced to eat "spicy" foods out of
necessity, they probably enjoyed the intense flavors of
these plants. Another factor that influenced their
palatability was the relative strength of flavors between
different foods. To understand this, it is necessary to
consider that most of the fruit and vegetable species eaten
by early societies were stronger tasting and less sweet
than they are today. In fact, the majority of modern
plant-food cultivars bear very little resemblance to those
varieties that grew thousands of years ago: the bitter,
sour and astringent flavors that characterized fruits such
as apples, melons, pears and many others have been bred out
by generations of selective propagation.

As hunter-gatherer peoples began to be replaced by agrarian
societies, motives for the consumption of spices began to
change. Among settled societies, spices were the source of
flavorings and colorings that could be used to augment the
more monotonous diets based on a restricted number of
crops. Also, in order to establish food security, these
societies began to store the plants they grew or animals
they killed. Drying of food was one solution, as was the
use of the refrigerant effect of the low temperatures found
at higher altitudes and latitudes. However, until recent
times, the desiccation and freezing of food was not a
viable option for those living in hot, humid climates;
these societies discovered chemical preservation, in the
form of salt and spices. As the former was only available
in certain areas spices were often the only other option to
protect food from insect infestation and microbial
putrefaction.

We now know that many of the strongly flavoured
phytochemicals which give plants protection against insect
and microbial attack are the same compounds that "preserve"
our bodies, by protecting us against degenerative diseases.

Today spices are consumed in much greater quantity and
variety in warm, humid countries than in colder climates.
India and Thailand have the highest consumption of spices;
the warm Mediterranean countries follow somewhat behind
these and other Eastern countries but are ahead of the
United States. Chilly Scandinavian countries have the
lowest spice consumption of all. Moreover, the importance
of spices in helping to prevent chronic degenerative
disease can be seen to correspond to the varying levels of
spice utilization that occurs across different temperature
zones. Cold countries – typically the most developed
countries – tend to have much higher incidences of chronic
degenerative diseases when compared to hotter regions.

The dearth of spices in the diets of those of us living in
most Western countries means that we are depriving our
bodies of the important compounds that have, since time
immemorial, been used by our physiological and homeostatic
mechanisms to protect us from many diseases. We need to
consume lots of spices on a daily basis as they can make us
feel better, think better, age more slowly, and help us to
resist the onslaught of scourges like cardiovascular
disease, cancer, diabetes, Alzheimer's disease and other
chronic degenerative disorders.

----------------------------------------------------
Dr Keith Scott is a medical doctor with a special interest
in nutrition and complementary therapies. He has written
several books including "Medicinal Seasonings, The Healing
Power of Spices" and "Natural Home Pharmacy". Find out why
spices are the "Missing Links" in nutrition at:
http://www.medspice.com

--

Banning Trans Fats: Out Of The Frying Pan, Into The Fire

Hi Matt

Please accept the following article for possible
publication in 'HealthandFitnessFanatic',

Banning Trans Fats: Out Of The Frying Pan, Into The Fire
Copyright (c) 2007 Debbie Fontana

Studies have shown that trans fats reduce our levels of HDL
(the good cholesterol) and increase our levels of LDL (the
bad cholesterol). All of which may be bad for your heart.

So cities across the US have either already banned trans
fats from their restaurants or are considering doing so.
All in the name of protecting the public health.

Also, many food companies are reformulating their foods to
eliminate trans fats. But then they have to. Otherwise,
they'll be portrayed as the bad guys trying to make a buck
off the poor, unsuspecting public by poisoning us with
their unhealthy foods.

The campaign to raise public awareness of the dangers of
trans fats has led many consumers to believe that a ban
will be healthy for them. So there are many people who are
all for it.

**But The Hype Has Just Begun**

In fact, a recent study actually tried to link trans fats
to infertility.

Even nutritionist Marion Nestle, PhD, MPH, a professor at
New York University, expressed skepticism about that
conclusion in an article recently published on WebMD.

So are city governments justified in banning trans fats
from our foods? Or are these local governments making a
mistake because of all the anti-trans fat hype?

Regardless of how you feel about the government legislating
what we eat, here's the problem.

Trans fats are being replaced in many foods by a new type
of fat called interesterified fats.

But according to the results of a study published in the
journal, Nutrition and Metabolism, interesterified fats may
be even more dangerous for us than trans fats.

You see, interesterified fats also lower our levels of HDL
(the good cholesterol). Just like trans fats. So there's
still a heart health issue.

**But Now There's A New Health Risk**

Interesterified fats were found to significantly increase
blood sugar and depress insulin. Which may increase your
risk for diabetes. Or cause potential problems for you if
you already have diabetes.

If you remember, trans fats replaced saturated fats years
ago because saturated fats were supposed to be unhealthy.
At the time, trans fats were believed to be healthier.

So much for that conclusion. But it gets worse.

These new interesterified fats were found to increase blood
sugar by 20% more than good old saturated fats.

That was in a mere four weeks. Imagine what would happen
over a longer period of time.

**Out Of The Frying Pan, Into The Fire**

It seems like every time the food police insist on changing
the type of fats found in our food, they introduce new and
potentially more dangerous health risks for us.

If you're concerned about this new diabetes risk, you can
check the ingredient list of your foods if it's available.
Interesterified fats are labelled as "fully hydrogenated
oil."

But maybe it's time to consider another course. Maybe we
shouldn't be reformulating our foods after every study. And
we certainly shouldn't be banning foods unless we're sure
the alternatives are safer.

Most importantly, maybe it's time for the food police to
get off their high horses and quit telling the rest of us
how to eat. They don't exactly have a good track record.

**Should We Stop The Trans Fat Bans Before It's Too Late?**

I'm not arguing that trans fats are healthy. But I think
it's a foolish mistake to reformulate all of our foods
until more studies have been done. We need reasonable proof
that we've found a safer alternative.

If you're concerned about the health risks from these new
fats, you may want to get in touch with your local
legislators. And stop the ban on trans fats until we know
for sure that we aren't jumping out of the frying pan and
into the fire.

----------------------------------------------------
Debbie Fontana is a full-time author and business owner who
specializes in writing about health, weight loss, and
nutrition. She invites you to visit her blog and post your
comments about the ban on trans fats. Do you agree?
Disagree? Do you think the food police are helping or
hurting us? Please post your comments at
http://www.ILoveToCheatDiet.com/blog/trans-fat-hysteria

What Really Makes Muscles Grow?

What Really Makes Muscles Grow?
Copyright (c) 2007 Jonathan Perez

If you are someone that regularly lifts weights in a
bodybuilding style workout routine in order to gain weight
in the form of muscle, then you should be very concerned
that you are weight training in such a manner that you
accomplish that in the most efficient manner.

In order to properly evaluate the effectiveness of your
workout program, it is very important that you understand
exactly what is it that makes a muscle grow in size, not
just strength (as 99% of weight lifters seem to confuse the
two and think that they go hand in hand, which they don't).

It isn't just a matter of lifting heavier and heavier
weight with good form in a progressive manner that will
stimulate muscle mass.

If that were the case, that all you had to do to build big
muscles was to constantly lift more weights, then
powerlifters and Olympic lifters would have the best
muscular development...and they don't.

I'm sure you know someone that can lift a lot of weight,
yet they don't have the muscle mass to match.

Bodybuilders have better developed muscles all over than
just about every powerlifter, with the occasional exception.

Sure, powerlifters are bigger in overall size and girth,and
weigh more than bodybuilders, but a lot of that "size",
"girth", and "weight" is not muscle mass, it's body fat.

These are the most important factors that will determine if
your natural workout routine is properly structured to
allow you to gain and build the most muscle mass that your
genetics will allow:

1) Total calories that you eat per day

2) Increasing lactic acid by-products

3) Increasing internal pressure within the muscle

4) Constant muscular tension

5) Stimulating hormonal metabolic processes

6) Causing higher amounts of blood to be sent to the muscle
after it's trained

7) Progressive weight overload / increases

Now, just because there are many factors that you must
cover in your weight training program that doesn't mean
that you have to make it complicated.

It's actually pretty simple to do, as long as you are using
the proper workout techniques.

If you noticed, I placed the total amount of calories you
eat per day as #1 on the list.

That's because you can have the perfect bodybuilding
routine, be consistent day in and day out, train with all
of the heart, might, and dedication in the world, but if
you don't eat enough calories for your particular body type
and genetics, you will not be supplying your muscles with
very crucial nutrients it needs to repair the muscle, let
it recover, rebuild, and grow.

You simply will not gain one ounce of muscle weight if you
are not eating enough calories, regardless of how or how
much you workout.

This is hands down the most important factor to building
muscle mass at the fastest rate possible.

If you aren't taking care of your daily total calorie
needs, don't bother moving on.

I'm being honest with you.

Now, factors #2 - #6 are all just as important as each
other.

These 5 factors all go hand in hand.

I'll go into detail about those 5 in my next article.

----------------------------------------------------
Jonathan Perez is a Certified ACE Personal Trainer & a
Firefighter. He has written his experiences of how he was
able to take his body weight from a skinny 150 pounds to
over 220, without supplements or steroids. Check out what
he has to say ---> http://www.FromSkinnyToMuscular.com

A Practical 12-Month Organic Living Plan

A Practical 12-Month Organic Living Plan
======================
We can talk and think about something until cows fly!

But it's what we actually DO, that matters; that creates
results.

If you've been thinking and talking about eating and using
more organic products and creating and sustaining an
organic lifestyle for your family, now is the time to take
action.

Here are 12 steps, one for each month of the year, that
will get you started on the road to an organic lifestyle
and keep you moving forward in the months ahead.

Step 1 (January): Make the decision to start living a
healthier organic lifestyle.

Talk to your family. Share any information you have so far
and your reasons for why you think organic living is a good
choice. Ask them to share what they know or think, and
then do some research together.

Step 2 (February): Incorporate one organic product into
each of your daily meals.

Think about the things your family eats on a regular basis
and try some organic alternatives. This will help everyone
become familiar with organic varieties and show them the
taste is better, if there's a noticeable difference at all.

Step 3 (March): Plan an organic vegetable, fruit and/or
herb garden.

Again, get your family involved and plan an organic garden
that everyone can have a part in. Plan out the space
you'll need, the plants you'd like to grow, the materials
you'll need and the maintenance roles for everyone.

Step 4 (April): Start an organic compost pile.

Once your organic garden is growing, you'll need a
continuos source of organic soil and you'll have plenty of
organic scraps to discard. As your organic lifestyle
grows, so will the materials you'll be able to add to your
compost as time goes on.

See "Organic Composting" at Moms Organic House for
step-by-step details on how to create and maintain organic
compost.

Step 5 (May): Try 3 new organic cleaning products or
methods.

Think about the products you're using to clean your house
with and how you can eliminate some and replace others.

There are many harmful chemicals in the everyday
traditional cleaning products on the market today. When we
use these products, we are exposing ourselves and our
families to these chemicals on a daily basis. We're also
impacting the environment with many of these non-organic
products, in a negative way.

Try 3 organic or all natural cleaning alternatives. You
can start with learning more about some very common
household items that are great natural cleaners like
vinegar, baking soda and lemons.

Step 6 (June): Drink more water.

With summer comes the need for more hydration. If you're
family is used to reaching for the sweet drinks; soda,
lemonade, sweet tea or sports drinks, introduce and
encourage them to drink more water.

Consider a water cooler for your house. The cost is
reasonable and the benefits are significant. It will
become the "in-between-meals" drink of choice, for
everyone, before you know it.

Keep bottled water cold and take it with you when you're
going outdoors or traveling for any length of time in the
car. A small cooler can easily be toted along with a
bottle of water for everyone.

This is a good time to consider the amount of water you're
using to cook with and where it comes from. A water
filtration system for the kitchen can be used for cooking
purposes and help to further reduce your family's chemical
intake.

Some other great drink choices you can make at home are
organic fruit juices and smoothies, which are always a
welcomed summertime treat.

Step 7 (July): Harvesting your organic produce.

Now that you have an organic harvest of maybe fruits,
vegetables and/or herbs, you'll need to put them to good
use.

Of course you'll want to use as much of your organic
produce as possible, fresh from the garden to the table,
but chances are, you'll have extra as well.

Consider canning or preserving, where applicable. Think
about the many different ways your fruits, vegetables and
herbs can be preserved for use later. Again, make it a
family project, getting everyone involved in the planning
and processing. You'll be amazed at all the different
ideas and solutions you'll come up with.

Step 8 (August): Review your organic living plan and
adjust, if necessary.

Review your family's organic lifestyle. Is your family
involved and are you seeing results? Are there now organic
products you buy and consume on a regular basis? Are you
consistently introducing new organic alternatives? Is your
family "thinking" more about what they eat and the products
they use?

Is there room for improvement and can you do more?

Make adjustments, if necessary, and continue researching,
talking and doing things that will sustain your organic
living plan and lifestyle.

Step 9 (September): Introduce 3 new organic or all natural
skin care products.

Our skin is the largest organ and it absorbs 70% of what we
put on it. Shampoo, bath soap, make-up, deodorant, lotion,
sunscreen, hand soap, etc., and are traditionally full of
chemicals and preservatives that our skin absorbs directly
into our bodies.

Consider 2 new organic or all natural alternatives to the
daily skin care products you use now. You may have to try
a few brands, or types to find the products that suit you
best, but it's well worth the effort.

You may also want to consider a filtered shower system.
Along with the chemicals and preservatives in our skin care
products, the water we shower with also contains unhealthy
contaminates that our bodies absorb, daily.

A filtered shower head/system will remove a significant
amount of these harmful chemicals, and it will leave your
hair and skin healthier than you've probably seen it in
quite some time.

Step 10 (October): Boost your immune system, organically.

As the summer fades and the colder weather sets in, colds
and flu become more frequent. You can actually DO things
to boost your immune system, now, and into the winter
months.

Eat more organic fruits and vegetables on a regular basis.
One of the absolutely BEST ways to get the most nutritional
value out of these fruits and vegetables is to juice them,
raw.

Drinking 4-6 oz. Of fresh, organic fruit and/or vegetable
juice, twice daily, is a great, all natural way to boost
your immune system. The vitamins and minerals provided
will help keep your body healthy so it can more efficiently
and effectively fight off viruses and bacteria.

You may also want to consider some organic herbal
supplementation. There are many herbs available that will
help support your immune system before, during and after
you catch cold.

Sleep, exercise and water. Not organic in nature, but
critical to the health and well-being of our bodies,
especially during those times when our bodies may be more
vulnerable.

Step 11 (November): Plan an organic holiday menu.

There is plenty of opportunity this holiday season to cook
and bake with organic products. Plan an entire organic
holiday meal and if you're having guests, see if they even
notice any difference other than how delicious everything
tastes.

Now is a good time too to have some fun and create some
organic desserts your whole family will enjoy.

And don't forget to incorporate some of those festive
organic, all natural fruit juices and/or smoothies you've
been making all year long!

Step 12 (December): Buy someone an organic gift.

Now is the time to share what you and your family has
learned, with others.

Give a gift that will help others create or sustain their
own organic lifestyle. Books are always great gifts, or
gift certificates to organic stores, and even a shower
filter or fruit/vegetable juicer would make for a great
organic gift.

It's really fun to "give" a gift that you know someone will
benefit from. And who knows, your gift might just be the
one thing that starts them on their own journey to living
an organic lifestyle.

BEYOND THE 12 STEPS

Once you begin to make more organic living choices, you'll
start seeing and feeling the many wonderful benefits and
you'll want to do and learn more.

Keep it simple and take action, each and every day, and
you'll find yourself amazed with the results.

Always keep in mind too that what you're learning and
sharing with your family today, about organic living, will
serve them for a lifetime. You're giving them an education
that will allow them to make the absolute best choices for
their own health and well-being, throughout their life.

----------------------------------------------------
"themom", a/k/a Denise Palmer is a mom and Internet
Consultant. Moms Organic House is a combination of 13
years of Internet experience and a passion for organic
living and education. If you'd like to learn more about
how to create or sustain a practical, simple, yet effective
organic lifestyle, visit Moms Organic House at
http://www.momsorganichouse.com for more information.

The Vitamin D Debates Continue

The Vitamin D Debates Continue
Copyright (c) 2007 Ainsley Laing

I was doing some research on a topic that my
brother-in-law, an MD who works in university research,
mentioned to me over the holidays. Every time I see this
guy, he always gives me ideas! I came across a startling
introduction to an article written by John Cannell which I
thought I would steal:

What rat poison is safer than water?

The answer is … Vitamin D.

Turns out, there's a lot of new research on this vitamin
and, as my brother in law said, the research is indicating
that many of us need much more of this vitamin than we are
getting. Apparently, vitamin D plays a role in the
prevention of much more than just bone loss. Receptors for
vitamin D are found in most of the cells of the body. It
has been shown to contribute to a healthy immune system,
muscle strength and hormone production.

The major function of vitamin D is to maintain normal blood
levels of calcium and phosphorus. Vitamin D aids in the
absorption of calcium, helping to form and maintain strong
bones. Recent research also suggests it may provide
protection from osteoporosis, hypertension, heart disease,
certain cancers and several autoimmune diseases including
diabetes.

But here's speculation that I found really interesting:
vitamin D may help in weight control. You might have heard
of the study that cites that folks with more calcium in
their diets tended to have lower body mass indices (BMI).
Well, given that vitamin D is responsible for controlling
calcium levels in the blood, it follows that this vitamin
plays a role in the high calcium, low BMI phenomenon.

Researchers have also found that obese people have an
impaired ability to synthesize vitamin D from sunlight.
And, they are looking into the connection between excess
calcium deposits in the arteries (cardiovascular disease)
and low blood levels of vitamin D. Hmmm..

Vitamin D also plays a role in blood sugar regulation.
Swings in blood sugar signal our body's fat storage
mechanism and signals our brain to eat or not.

Don't we get vitamin D from sunlight?

Vitamin D is often called the sunshine vitamin because the
body synthesizes it from sunlight - specifically, from UV-B
rays. Yep, these are the ones we know as the burning rays.
In places further from the equator, these rays are most
available between 10 am and 2 pm. Most of us avoid
spending much time in the sun at these times because we get
sunburned which increases our risk of skin cancer and
premature skin aging. UV-B rays are blocked well by
sunscreens and by glass (glass doesn't block UV-As).
Depending on the pigment in your skin, it takes different
bodies different amounts of time in the midday sun to get
adequate levels of vitamin D. The darker your skin, the
more time you need in the sun to get enough of the vitamin.

So, now on to dietary vitamin D: Cod Liver Oil has a lot
of vitamin D, followed by some oily fishes, lard (pork
fat), butter, dairy fat and egg yolks. Beyond that, it's
pretty difficult to get enough of this vitamin from dietary
sources alone. So, if you work inside and wear sunscreen,
or live at latitudes far from the equator, supplementation
may a good thing.

But even supplementation recommendations are now under fire
by the researchers. The most common recommendations that I
have seen is 400 IU per day for kids, 200 IU per day for
adults under 50 years old and 400 IU per day for those over
50. Some researchers are advocating MUCH higher doses ­ in
the 1000 IU to 2000 IU per day range! There is even a lot
of debate about toxicity levels of this vitamin among them.
Some say more that 2000 IU per day can be toxic, some say
20,000 IU per day is not!

I took a look at my super-duper Women's Multivitamin that I
buy at the health food store. It yields 400 IU per day. I
am 47 years old, live on the equator where there's lots of
UV-B rays much of the day, but work mostly inside and do
wear sunscreen every day. So, I have decided to be on the
safe side to increase my daily dose of vitamin D
supplements to 600-800 IU. This is below what researchers
are saying but above recommendations for my age. Remember
that when looking at this vitamin, it's important to keep
in mind the amount of midday sun exposure you normally get
on average, how far you live from the equator, how dark
your skin is and how much vitamin D your multivitamin
supplies.

Of course, I will keep checking in with my brother in law
and published research to keep track of any updates....and
will keep you posted.

Sources: The Vitamin D Newsletter 08/20/05. John Cannell
http://www.thaifoodandtravel.com/features/vitaminD.html The
Micronutrient Information Center, Linus Pauling Institute,
Oregon State University.
http://lpi.oregonstate.edu/infocenter/vitamins/vitaminD/inde
x.html The Mayo Clinic Newsletter, Drugs and Supplements
Section.
http://www.mayoclinic.com/health/vitamin-d/NS_patient-vitami
nd "The Miracle of Vitamin D" by Krispin Sullivan CN.
http://www.westonaprice.org/basicnutrition/vitamindmiracle.h
tml

----------------------------------------------------
About the Author:
Ainsley Laing, MSc. has been a Fitness Trainer for 25 years
and writes exclusively Body for Mind eZine. She holds
certifications in Group Exercise, Sports Nutrition and
Personal Fitness Training. To see more articles by Ainsley
visit http://www.bodyformind.com

Article From SubmitYOURArticle: The Good Doctor’s Advice on Controlling Cholesterol--Naturally

Hi Matt

Please accept the following article for possible
publication in 'HealthandFitnessFanatic',
or wherever you feel may be appropriate.

Title: The Good Doctor's Advice on Controlling Cholesterol--Naturally
Word Count: 630
Author: Mary Desaulniers
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Mary Desaulniers
http://www.GreatBodyat50.com

The Good Doctor's Advice on Controlling Cholesterol--Naturally
I have always enjoyed reading the health articles of The
Good Doctor--Dr. W. Gifford-Jones. His articles have always
provided the most down-to-earth, bone-marrow-wisdom kind of
information about health problems and concerns. As a
medical doctor, his philosophy is to provide excellent care
and advice, including the courage to persuade patients to
become proactive about their own health--which means not
only eating right and exercising but choosing natural and
safer remedies (rather than drugs) for medical issues.

A good example of his philosophy is his most recent
publication that I came across last week--his article on
foods that can control cholesterol naturally. Here are the
some of the recommended foods and supplements that work.

Taking Vitamin C at breakfast is one of the best ways to
start a "Lower Your Cholesterol" day. It increases the
removal of cholesterol from the blood in the form of bile
acids; it also triggers the necessary bowel movement that
will remove these bile acids. The dosage he recommends is
2000 milligrams and depending on one's tolerance of
ascorbic acid, this dosage and more has been touted not
only by the good doctor but Nobel Prize Winner, Dr. Linus
Pauling, as well.

Oat Bran with fruit such as oranges, apples, prunes and
pears are also smart breakfast foods. Oat bran is a soluble
fiber that helps with elimination of bile acids, thus
reducing the body's absorption of cholesterol from the
intestines.

Even wine is good for your body; one glass of wine can
boost high-density lipoprotein (HDL) or what is commonly
known as the good cholesterol while also removing excess
cholesterol from the blood. In addition to this, red wine
produces all kinds of benefits for the heart, including the
formation of a chemical that reduces the risk of angina.
Moreover, red wine reduces the risk of blood clots. It
seems to me you cannot get better advice than that for
"medical treatment"! Dr. Gifford-Jones, however, cautions
against indulgence. The key to health is moderate
consumption and I would wager this caution applies even to
oat bran and apples.

Soy Protein naturally boosts HDL levels, a situation proven
in a study in which patients were given 40 grams of soy
protein in the form of cookies. Guess what? After 12 weeks,
these patients showed a five percent increase in the good
cholesterol-HDL. And we can get soy protein in all forms--
tofu, shakes, burgers or high energy drinks.

For those of us who enjoy nuts, we will certainly delight
in the doctor's recommendation of almonds. A study in
Toronto shows that 2 handfuls of almonds a day over a
period of three months reduced the bad cholesterol (LDL) by
9.4 percent; as well, these two handfuls of almonds
decreased the risk of cardiovascular events by 20 percent.

Even a simple teaspoon of cinnamon in coffee or tea can
decrease the bad cholesterol by 20 percent as will black
tea, raw garlic and psyllium to a less dramatic extent.

The most consoling aspect about reading the Good Doctor is
that there is neither drama nor urgency in his appeal. His
voice is that of Common Sense: Eat well. Choose wholesome
foods rich in fiber and nutrients; make sure you get your
Vitamin C, soy protein and oat bran; enjoy your meals with
a good glass of red wine. Last but not least, exercise on a
regular basis. You don't have to run a marathon or aim for
the 24 pack abs. But you can work your body on a daily
basis because exercise is known to increase HDL.

In the face of far too many television commercials harping
on drugs to control cholesterol level, reading the Good
Doctor is like getting a breath of fresh air!

----------------------------------------------------
A runner for 27 years, retired schoolteacher and writer,
Mary is helping people reclaim their bodies. Nutrition,
exercise, positive vision and purposeful engagement are the
tools used to turn their bodies into creative selves. You
can visit her at http://www.GreatBodyat50.com or learn how
she lost her weight at http://greatbodyproteinpower.com

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Article From SubmitYOURArticle: How To Get Rid Of Headache

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Title: How To Get Rid Of Headache
Word Count: 552
Author: Alvin Toh
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Alvin Toh
http://www.acceleratedresultsoptimization.com

How To Get Rid Of Headache
Headaches can be annoying and a severe headache may even
stop you from being able to function properly. Headaches
are common and can occur to anyone. Unless a headache is
chronic it is usually not serious. Although there are many
over the counter headache relief medications, they are not
without side effects and should not be taken too often.

Instead, one should seek natural ways to get rid of a
headache. A natural headache remedy works just as good as
traditional medications, minus the side effects.

Many headaches are brought on by dehydration. Rehydrating
the system will often be enough to ease a headache. It is
important to consume plenty of water everyday. As soon as
you feel the onset of a headache, drink some water or
juice. Avoid caffeinated beverages like tea, coffee, soft
drinks and chocolate.

Too much eyestrain may bring on a headache. If you use the
computer a lot, you should take regular breaks. Once a
headache starts, try taking a five-minute break by closing
your eyes. You may want to apply a cool compress on the
forehead. This may ease the headache by regulating blood
flow to the head. Keep re-applying the cool compress as
needed.

Stress is a common cause of headache. If your headache is
brought on by stress, you should learn to de-stress. One
way is through meditation. Sit in a quiet room to meditate.
Focus on your breathing and when your thoughts wander,
bring your awareness back to the present. Through practice
you can train yourself to meditate anywhere and any time.
Movement may make a headache worse but if the headache is
stress related, exercise may help. If you don't feel like
moving, try a gentle exercise such as yoga. Simple yoga
stretching and breathing techniques can even be done at
your desk while at work.

Acupressure uses applied pressure onto points on the body
to help eliminate pain. For a headache, apply pressure to
each side of the temple using your thumbs. Slowly increase
the pressure. Then slowly rub your thumbs in small circles.
Do this for 5 minutes. There are some herbal cures for
headaches that work very well. These are usually better
than prescription or over the counter medications because
they do not have any side effects.

Feverfew – Feverfew contains substances that inhibit the
release of mood hormones in the brain. For best results,
use fresh feverfew. If this is not available, consume
feverfew as tea or in capsule form.

Bay – There have been some doctors who recommend taking
feverfew with bay to prevent a headache. You can find this
combination available at most health food stores.

Ginger – Ginger has long been known to relieve and prevent
headaches. It is an anti-inflammatory and contains
substances that provide natural headache relief. Take in
capsule form, according to directions.

Peppermint – Taken internally or used externally,
peppermint is a natural headache remedy. To take
internally, drink peppermint tea. To use externally, mix
several drops of peppermint oil with lotion or body oil and
massage into the temples.

Try these natural headache remedies to find the combination
that can get rid of your headache quickly and naturally. If
you suffer from chronic headache, you should consult with
your doctor to rule out any underlying problem that
requires medical attention.

----------------------------------------------------
Headache is a common cause of suffering in most people.
There is no need to live with the pain of headache. For
more revealing facts and resources on natural headache
remedies, visit
http://www.relievemigraineheadache.com/art-how1

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Juicing Fruits and Vegetables is Great for Your Health

Juicing Fruits and Vegetables is Great for Your Health
-----------------------------------
Juicing - The Benefits to Your Health

All your life you have heard people say, "Eat your fruits
and vegetables." It has been known for years that fruits
and vegetables have great nutritional value and can improve
your health as part of a daily diet.

Recently juicing fruits and vegetables has become quite
popular for many people wanting to improve their health.
You may be wondering what is so great about juicing the
vegetables and fruits and you may think that doing so would
be a lot of trouble, but the benefits of juicing far
outweigh the time you might spend on the task.

There are so many great vitamins and minerals found in
fruits and vegetables, but many times you cannot consume
enough to get the amount of the vitamins and minerals your
body needs. This is where juicing comes in! When you juice
the fruits and vegetables you can drink the juice of large
quantities of them and get more of the nutrients that are
needed.

Making the Juice

Juicing fruits and vegetables can actually sound more
complicated than it actually is. More than likely you won't
want to juice by hand, since that would take awhile. But
there are great pieces of technology that can help you
juice simply and quickly.

You can purchase juicers that will juice the fruits and
vegetables for you or you can get a good blender that will
produce close to the same effect. If you do choose the
blender, the juices will be thicker since you will still
have all the fibers of the fruit or vegetables.

If you prefer to have the juice and fibers separate, you
may want to go ahead and invest in a quality juicer. Some
of the juicers can be quite expensive, but you will be able
to use them every single day to help improve your health.

A juicer actually mashes up the fruits or vegetables and
then separates the juices from the fibers of the fruit or
vegetable. When you choose your juicer, make sure that you
pick one that will last and that will produce the best
juice. Spending a bit more money may be worth it in the
long run if your juicer lasts longer.

Nutritional Benefits

Juicing provides many great nutritional benefits that you
cannot get even if you eat your servings of fruit and
vegetables each day. Fruits and vegetables provide great
vitamins and minerals as well as chemicals that not only
help improve health, but also may protect the body from
problems like heart disease and certain cancers.

There are also enzymes in fruits in vegetables that your
body needs to function properly. These enzymes can help
your body heal itself as well as keeping it in the best
shape possible.

It would be impossible for you to get all the nutrients,
minerals and enzymes you really need just by eating fruit
and vegetables daily. When you juice the fruits and
vegetables you can take advantage of all the great
nutrients without having to eat them in large portions.

If you were to take one glass of carrot juice and the
nutrients that are in that one glass, you would have to eat
an entire pound of carrots to get the same amount of
nutrients. You probably do not want to eat a pound of
carrots each day, but drinking a glass of the juice makes
getting those essential nutrients much easier.

Juicing is not something that you want to take up as some
kind of fad diet, but it is a life change that is important
for the rest of your life. There are so many great benefits
to juicing that will lead to weight loss, a healthy body
and even preventing illnesses.

It is important that you juice every day and make sure your
body gets the nutrients it needs. Hit and miss juicing will
probably not improve your health that much, but if you
change your lifestyle to include juicing each day you will
be able to reap the great benefits that juicing provides.

----------------------------------------------------
Carol Stack has written numerous articles on health and
related subjects. She lives in the United States with her
husband, three children, and various dogs and cats. Carol
and her sister Barbara have combined forces to produce a
website that focuses on healthy and nutritious foods and
recipes. You can visit it at:
http://www.healthyrecipesandmore.com