Health Nugget - You Can Get Everything You Need from a Healthy Diet

I told my patients for years that they did not need to take supplements and that they could get everything they needed by eating a healthy diet. When I began to realize that RDA's had nothing to do with the types of diseases I was trying to prevent, I had to rethink my decision not to recommend supplements. As I mentioned earlier, the optimal level of vitamin E is 400 IU. Why just not have my patients eat 400 IU of vitamin E. They would only need to eat 33 heads of spinach or 28 pounds of butter or 5 pounds of wheat germ each day to get that much vitamin E. The optimal level of vitamin C is about 1000 to 2000 mg daily (the RDA is only 60 mg). My patients would only have to eat 18 large oranges or 80 avocados to get that amount of vitamin C from their diet.

I certainly believe that we must supplement a healthy diet with 8 to 12 servings of fruits and vegetables along with those good fats and good proteins. However, there was no way my patients could receive health benefits from optimal levels of nutrients without supplementing their diet. It became very obvious to me that my patients needed to supplement their diet with high-quality, complete and balanced nutritional supplements for the best protection against chronic degenerative diseases.

6 ingredients for a green, clean home

By Valerie Rains

Sure, it’s great to find that one magical product that solves a very specific household problem. (The Gonzo Pet Hair Lifter a multiple-cat-owning friend received as a Christmas gift truly has no equal.) But the truth is, you need little more than the following six ingredients—baking soda, borax, lemon juice, salt, olive oil and white vinegar—to clean just about anything in your home (pet hair excluded). Here are just a few of the many uses for these, well, magical multi-taskers:

1. Baking soda: Acts as a scrub to remove hard water stains; polishes metal; deodorizes pretty much anything it touches (try stashing some in the fridge).

2. Borax: Mixed with three parts water, it makes a paste for cleaning carpet stains; mixed with ¼ part lemon juice, it cleans stainless steel and porcelain. (Note: although borax is a natural substance, you still shouldn’t eat it—and neither should your kids or pets.)

3. Lemon: Deodorizes and cuts grease on counter tops; rubbed on cutting boards, it bleaches stains and disinfects; combined with baking soda, it removes stains from plastic food storage containers.

4. Salt: Another natural scrubber—sprinkle it on cookware or oven surfaces, then rub; add citrus juice to turn it into an effective rust remover.

5. White vinegar: Deodorizes and disinfects; combine with water (and a little liquid soap—I know, it feels like cheating) to clean windows, mirrors, and floors; use at full strength in a spray bottle to fight mold and mildew.

6. Olive Oil: Mix two parts oil with one part lemon juice and use as a natural wood polish. (Save the really good stuff for dinner.)

One added bonus of using natural cleaners: as part of your spring cleaning regimen, you can now clear out all those bottles of specialized (and possibly toxic) potions.

Can Eggs Make You Smarter?

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Like your poached egg and whole-wheat toast in the morning? Your brain might enjoy it, too.

Eating selenium-rich foods -- like eggs -- could help keep your memory sharp and your brain speed on high as you age.

Your Brain on Selenium
In rural China, researchers found that elderly people who got at least the U.S. recommended daily value of selenium (about 55 micrograms per day) had cognitive test scores that put them in a league with people 10 years younger. Test your mental acuity with this quiz and see how you match up for your age.

Super Sources
You can get your daily dose of selenium by eating whole-wheat bread (10 micrograms per slice), eggs (14 micrograms per egg), tuna (63 micrograms per 3-ounces), Brazil nuts (270 micrograms per half ounce), and many other foods. In other words, you don't have to go overboard with eggs -- and probably shouldn't -- to get your fill.

Will These Foods Make You Smarter?

The trend to fortify foods with the omega-3 DHA.

One of the reasons nutrition experts recommend eating fish twice a week is that they are a good source of docosahexaenoic acid (DHA), an omega-3 fat that has heart-healthy benefits. Now preliminary studies suggest that DHA may help boost brain power too. It makes sense: DHA comprises much of the cell membranes in our brains. And food producers are taking the concept and running with it—they’re adding DHA to foods like yogurt, soy milk and eggs, then marketing them with "smart" slogans. But do these products really maximize mental performance?

Supporting evidence: Some research links higher intakes of DHA with reduced risk of Alzheimer’s disease and the cognitive decline that precedes it. In a 2003 study in the Archives of Neurology, people aged 65-plus who ate at least one (DHA-rich) fish meal per week had a 60 percent reduced risk for Alzheimer’s. And growing evidence suggests DHA supplementation during pregnancy and early infancy may result in superior cognitive performance of the child. This past June, a randomized clinical trial in the American Journal of Clinical Nutrition revealed that nine-month-old babies of mothers who’d eaten DHA-fortified cereal bars (about 200 mg of DHA daily) during the last trimester of their pregnancies demonstrated better problem-solving skills than those whose mothers consumed "placebo" cereal bars.

Cons: Currently, there is no research to show that eating DHA-rich foods improves mental function in healthy adults. "It remains to be seen whether initiating DHA later in life has an important effect on the brain," says Joseph Quinn, M.D., associate professor of neurology at Oregon Health & Science University.

Our verdict: Eating inherently healthful foods like yogurt that have been fortified with DHA, along with foods like salmon and tuna, is a good way to increase intake of DHA, says Elizabeth Somer, R.D., author of Food & Mood (Henry Holt & Co.). And research does indicate that boosting DHA intake to about 200 mg per day—about three times what the average American gets now—may have some mental benefits. That said, don’t expect these fortified foods to help you land a spot on Jeopardy!

Omega3 Fatty Acid Lowers Heart Disease

Omega-3 fatty acid intake associated with lower heart disease risk
Increased consumption of omega-3 fatty acids in the diet is associated with lower levels of inflammation and endothelial activation, according to results from a study at Harvard. Dysfunction of the endothelium, which is the inner lining of the blood vessel wall, is an early event in the development of atherosclerosis and subsequent heart disease. Food frequency questionnaires completed in1986 and 1990 by 727 participants in the Nurses' Health study were evaluated for levels of the omega-3 fatty acids alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Alpha-linolenic acid consumption was found to be inversely associated with several plasma markers of inflammation, while EPA and DHA intake was inversely related to platelet aggregration. Results of this study indicate that in addition to reducing triglycerides, platelet aggregation and heart arrhythmias, omega-3 fatty acids may also reduce the body's production of hydrogen peroxide, which is involved in the inflammatory process. J Nutr 2004 Jul;134(7):1806-11

VITAMINS
Vitamins are essential to the normal functions of our body. They are necessary for our health, vitality, and well-being. Natural vitamins are found in living things, such as plants and animals. Vitamins must be supplied through our foods or plant supplements. Vitamins cannot or should not be taken to replace food. Our bodies can only assimilate added vitamins when taken with food. Always eat before taking vitamins.

VITAMIN A (BETA CAROTENE)
Necessary for growth & repair of body tissues. It helps maintain smooth, soft skin; helps protect the mucous membranes of the mouth, nose, throat & lungs, protects against air pollutants; counteracts night-blindness & weak eyesight; aids in bone and teeth formation. Current medical research shows that foods rich in Beta Carotene will help reduce the risk of lung cancer and certain oral cancers.

VITAMIN C (Ascorbic Acid)
Essential for healthy teeth and gums; helps heal wounds, scar tissue, and fractures; prevents scurvy; builds resistance to infection; aids in the prevention & treatment of the common cold; gives strength to blood vessels and aids in the absorption of iron. It is required for the synthesis of collagen, the "cement" which holds tissues together. It is also one of the major antioxidant nutrients. It prevents the conversion of nitrates (from tobacco smoke, smog, lunch meats, & some vegetables) into cancer- causing substances. According to Dr. Lines Pauling, the foremost authority on Vitamin C, Vitamin C will decrease the risk of getting certain cancers by 75%.

VITAMIN D
Improves absorption and utilization of Calcium and Phosphorous; required for bone and teeth formation; maintains a stable nervous and cardiovascular system.

VITAMIN E
Major anti-oxidant nutrient; retards cellular aging due to oxidation; supplies oxygen to the blood; alleviates fatigue; aids in nourishing cells; strengthens the capillary walls and protects the red blood cells from destructive poisons; prevents and dissolves blood clots; has also been used by doctors in helping prevent sterility, muscular dystrophy, calcium deposits in blood walls and heart conditions.

VITAMIN B-1 (Thiamin)
Plays a key role in the body's metabolic cycle for generating energy; aids in digesting carbohydrates; essential for the normal functions of the nervous system, muscles & heart; stabilizes appetite; promotes growth & good muscle tone.

VITAMIN B-2 (Riboflavin)
Necessary for carbohydrate, fat & protein metabolism; aids in the formation of antibodies and red blood cells; maintains cell oxygenation; necessary for the nourishment of good vision, skin, nails & hair; alleviates eye fatigue.

VITAMIN B-6 (Pyridoxine)
Necessary for the synthesis & breakdown of amino acids. Aids in the metabolism of fat and carbohydrates; aids in the formation of antibodies; maintains the central nervous system; aids in the removal of excess fluid of premenstrual women; promotes healthy skin; reduces muscle spasms, leg cramps, hand numbness, nausea & stiffness of hands; helps maintain a proper balance of sodium & phosphorous in the body.

VITAMIN B-12 (Cobalamin)
Helps in the formation and regeneration of red blood cells, which helps to prevent anemia; necessary for carbohydrate, fat & protein metabolism; maintains a healthy nervous system; promotes growth in children; increases energy; needed for Calcium absorption.

NIACINAMIDE (Niacin- vitamin B-3)
Improves circulation and reduces cholesterol levels in the blood; maintains the nervous system; helps metabolize protein, sugar & fat; reduces high blood pressure; increases energy; helps maintain a healthy skin, tongue & digestive system.

PANTOTHENIC ACID
Participates in the release of energy from carbohydrates, fats & protein; aids in the utilization of vitamins; improves the body's ability to cope with stress; helps in cell building & the development of the central nervous system; helps the adrenal glands; fights infections by building antibodies in the blood.

FOLIC ACID
Necessary for DNA & RNA synthesis, which is essential for the growth and reproduction of all body cells; essential to the formation of red blood cells; aids in amino acid metabolism.

Now you know which vitamins you need for some of the deficiencies that you are experiencing. If you are not getting the vitamins your body needs through your food then you must get them by means of taking vitamins and supplements. Remember this, the sooner you practice what you are learning here the sooner you will begin to enjoy natural health and HEALING THYSELF NATURALLY!!!!

Almonds

Almonds: Give Me Some Skin

If you're a health nut, munch on almonds with the skin they're in.

The skins give almonds extra heart-protection powers, especially if you take some vitamin E or vitamin C to boot. So what's in the skin?

Almond Attributes

Almonds abound with heart-healthy goodies, including vitamin E, monounsaturated fats, polyunsaturated fats, arginine, potassium, and fiber. The skins add even more nutrition: They're bursting with flavonoids that help protect cells from oxidation and inflammation. Look up the nutrition information of more foods here.

Synergistic Effects
In a lab study, almond-skin flavonoids helped prevent LDL cholesterol (what's that?) from oxidizing -- and that's a very good thing, because when LDL oxidizes, it can lead to heart attack. Adding vitamins E and C enhanced the effect by working synergistically with the almond-skin flavonoids.

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What Are Almonds Good For?

By Charles Browne

The almond, which we think of as a nut, is actually the seed of the fruit from the almond tree. The almond is related to the peach, but the fruit toughens into a leathery coat, called the hull, which contains the shell and the edible kernel. Unlike the peach pit, the almond kernel is not only edible, but also quite nutritious.Almonds are high in health-promoting monounsaturated fats. These fats are beneficial for healthy hair, skin, and nails.

But don't be too concerned about almond consumption leading to a high-fat diet; it is believed that not all of the fat in almonds is absorbed. A study, from King's College in London, showed that the cell walls of almonds may influence the body's absorption of the fat in almonds. When eating almonds, chewing appears to break down only some of the cell walls, leaving some of the almond intact, so that not all of the fat was released for digestion. Almonds are also low in calorie density, which means you get a larger portion size with a fewer number of calories (eat more, gain less). But don't go overboard; anything eaten in excess can lead to health problems. The most widely recommended intake of almonds is one ounce per day.

Almonds are a good source of manganese, magnesium, copper, tryptophan, phosphorus, vitamins E and B2. They are also loaded with other vitamins, minerals, and fibre. Furthermore, like all nuts, almonds provide one of the best plant sources of protein. Almonds have been used to treat iron deficiency, menopause, pain and for cancer prevention. The beneficial fats and fibre in almonds are believed to help prevent heart disease. One study showed almonds to be almost twice as effective at lowering cholesterol levels than oatmeal.With all the health benefits, as well as great taste of almonds, it's no wonder that producers turn out over two million tonnes yearly.