HEALTH TIPS ~
HAVE THE EGG
SKIP THE BACON ~
Eggs can be a healthy choice if you eat them in moderation, advise dietary health experts. The debate over eggs stems from the 212 milligrams of cholesterol each one contains. The American Heart Association recommends eating no more than 300 milligrams of cholesterol daily, which means one egg a day leaves little room for cholesterol in other foods.
So if you plan to eat lots of eggs, consider not eating the yolk to meet daily cholesterol requirements. One solution: Avoid the cholesterol-rich yolk, and use two egg whites for every whole egg - or use a cholesterol-free egg substitute.
Another key is paying attention to what you eat with your egg. Don’t add ham and cheese, and don’t eat bacon or a pastry on the side.
Add some healthy veggies to one yolk and three egg whites for a delicious and a beautiful omelet.
BED DOWN FOR BEAUTY ~
Beauty Needs Sleep
Getting enough sleep helps your skin look brighter and fresh (and younger).
Sleep can help prevent dark circles under your eyes, and it also gives the rest of your body a chance to recharge. On the other hand,
lack of sleep can change your hormone levels and metabolism in many of the same ways that ageing does. So shoot for a solid eight (maybe even nine) hours of shut-eye every night. Having trouble? Try natural therapy with some gentle Chamomile or “Nature’s Tranquilizer,” Passion Flower.
When trying to lower your bad (LDL) cholesterol,
Omega-3 Fatty Acids, found in fish, can be of great help in meals with salmon, albacore tuna, sardines and halibut or also in Omega-3 fish oil supplements - all of which are rich in Omega-3 Fatty Acids and can also support reduced
triglycerides in the blood. If you are taking your Omega-3s in fish meals, aim for eight ounces per week, and bake or grill the fish - don’t fry it - to keep it healthy.
HOBBY? THERAPY? HEALTHY FUN?
After overindulging in food and needing to lose a few pounds - and that often-promised exercise - Try Dancing! Sign up for a waltz, Zumba, swing, salsa or tango class to shed those unwanted pounds. It gets your feet moving, your heart pumping, and helps steady your balance, and the social interaction is great therapy too. Try Dancing For Fun, and you just might find you like Dancing For Life!
GOOD NUTRITION IS ESSENTIAL FOR CHILDREN FOR A GREAT SCHOOLDAY
Packing lunch from home is one way to ensure children will have a nutritious midday meal and even a healthy snack or two. Here are some tips: Choose WHOLE grain bread, wraps or pitas. Include protein (cheese, skinless chicken, tofu, hummus, tuna, peanut butter, eggs) to provide low-fat staying power and hunger away for hours. Try a tuna salad sandwich wrap with light mayo, lettuce and tomatoes - or Egg salad sandwich on whole grain bread - or Peanut butter, cashew or almond butter with 100% fruit spread on whole grain bread (a healthier PB & J) - or sliced turkey, chicken or thin-sliced roast beef from last night's dinner with mustard and a slice of cheese. Even better: spice up sandwiches with mustard or salsa. Hold the mayo or use light. Be sure to pack perishables in INSULATED bags with cold packs. For snacks stick in some dried fruits (raisins, banana chips, cranberries) or a handful of UNSALTED nuts (almonds, walnuts, cashews). Add 100% juice, water or milk for a complete healthy meal.
HOW IMPORTANT IS FIBER?
A fiber-rich diet can keep your digestive system healthy and lower your risk of serious conditions like cardiovascular disease and diabetes. Thus, adding fiber-rich foods to your current diet can quickly and easily be a big step toward better health. Foods rich in fiber include fruits, vegetables and whole grains. Look for 100% whole grain or 100% whole wheat on the label, instead of refined flour in white breads, pastas, etc. Eat an orange instead of drinking juice. Eat the skins of apples and pears. Don't peel your potatoes; eat the skins for more nutrition. Add more veggies to stews/soups. Choose bran muffins, not chocolate chip muffins. Have oatmeal or oat cereals for breakfast (add berries). Serve beans as a side dish. Snack on nuts (rich in fiber and healthy fats). Add fresh berries to your favorite yogurt, and supplement your diet with natural plant fibers in Psyllium, White Kidney Bean or Apple Fiber. It's All Good.
SIMPLE GIFTS CAN BE THE BEST ~
This week enjoy the simple pleasures of healthy food. Make an effort to eat slowly and consciously and enjoy every delicious bite - savoring your food as well as your company - (hint: put your fork down after every bite). It can take several minutes for your body to feel full, so give it time to tell you what it needs. You’ll benefit by eating less (fewer calories) and processing your food properly (fewer digestive problems). Choose a smaller plate (your helping will seem bigger, and your waistline will grow smaller).
BELLS ARE RINGING ~ SLEEP IS THE ULTIMATE SCHOOL SUPPLY
Start the school year off right by getting your kids back on a healthy sleep schedule! Go to bed at the same time each night and get a consistent amount of sleep. Young people’s growing bodies need a good eight (to ten) hours of sound sleep a night for good brain function and good overall health. A good night's sleep costs nothing, but pays huge dividends.
TV Prime Time DOES NOT MEAN
Prime Snack Time
Avoid munching in front of the television this week. It’s harder to keep track of how much you’re eating when you are preoccupied with entertainment (and plopped in a comfy seat). Remember: The pounds will add up - and snacks usually contain too much salt and fat, which only add to the health problem. Let this week be the beginning of better snacking habits and better health - and a better waistline.
CURB YOUR CHOLESTEROL ~
High cholesterol is one of the major risks for heart disease. If your levels are higher than they should be, try some hints from medical health experts: Check your numbers with a simple blood test to determine if your cholesterol levels are too high. Cut back on saturated fat (less than 7% of total daily calories). Avoid all trans fats, and Stock up on healthy foods: (fruits, veggies, whole grains and foods rich in OMEGA-3 Fatty Acids, i.e., unsalted walnuts and almonds, salmon or Omega-3-rich fish oil supplements, FLAXSEEDS or Brussels Sprouts. A healthy heart needs healthy foods). Get active: Exercise at least thirty minutes daily (you can do it in three, easy ten-minute segments). Lose weight: Being active and watching your diet can help. Dropping even five to ten pounds can lower cholesterol - and don’t forget to Stop Smoking.
HEART ATTACK RECOVERY HELP?
Good News for Heart Attack patients: New research from scientists at Boston's Brigham and Women's Hospital found that large doses of Omega-3 Fatty Acids from fish oil can help recovery from a heart attack. Pointing out that the heart's shape and function may be "remodeled" after a heart attack, they note that in clinical trials, Omega-3 consumption improved heart function, adding that the findings show that Omega-3 Fatty Acids are a safe and effective treatment in improving cardiac "remodeling." Good News Indeed!
WHAT NO HOME SHOULD BE WITHOUT
Used for centuries (both internally and externallly), ALUM ROOT is an antiseptic and powerful astringent. Internally, it helps to ease inflammation of the mucous membranes and heal the gastrointestinal tract, as well as work to control diarrhea, hemorrhage and excessive menstruation, plus bleeding gums after tooth extraction. Alum Root is an old reliable when used for helping to relieve internal piles and hemorrhoids. Used externally, it is a potent blood coagulant: The dry powder sprinkled on a wound or cut will stop bleeding immediately. Barbers have been using Alum Root on razor cuts for years as a styptic - an astringent that arrests hemorrhage and bleeding. No home (or barber shop) should be without Alum Root.
A FUN HISTORY and HEALTH QUIZ:
Did You Know? For centuries Juniper Berry has been (and still is) an herbal remedy for urinary tract infections, urine retention, gallstones and an old folk remedy for gout. And did you know that in the 1500s, a Dutch pharmacist used Juniper Berries to create a new, inexpensive diuretic drink for medicinal purposes? Did you also know that its delightful Juniper-flavor became a very popular beverage? But again, did you know that he called that beverage GIN? It’s true - and today, Gin is still very much with us, and herbalists also still use JUNIPER BERRY as an effective diuretic and antiseptic to promote urine flow and help manage urinary tract infection.
GREAT NEW USES FOR
GREAT OLD THINGS ~
The Birch Tree may have been indespensable centuries ago for making Native American dugout canoes and even functioning as ancient flogging switches (ouch!); but since there isn't much need for either one nowadays, we have found a much better use for the remarkable Birch: Did you know that the USFDA has approved the salicylates in the Birch Bark as a treatment for warts? It's true. Read about it and all the wonderful health benefits found in the great old Birch.
Stop and Smell the -LAVENDER
Take time this week to “savor” things in your life – summer fun, fragrant and colorful flowers, a veggie garden, picnics: Eat slowly to enjoy the flavors of your meal (you’ll also be more aware when you’re full); and take time to relax and enjoy the people and hobbies you like. Herbalists use LAVENDER to relax and calm nerves, relieve fatigue, depression, tension headaches, nervous exhaustion, irritability and too much excitement. It can act as a mild sedative and may help support lower blood pressure. Even better? Added to bathwater, Lavender calms and relaxes us, and mixed with water, it makes a fragrant hair rinse.
Let us count the ways: Medical experts from Easton Hospital, PA., recommend (1) Stay Active: Your body uses testosterone to fuel movement, and when you stop moving, it doesn’t have a reason to produce as much testosterone. Try to be active for at least 30 minutes daily. (2) Eat Well: Certain foods (Garlic, nuts and beans) can boost testosterone production. (3) Pump Iron: Lifting weights is said to stimulate the production of testosterone - and - (5) Don’t forget to discuss Herbal Support with your doctor, i.e., Tribulus Terrestris, which is believed to promote higher body levels of testosterone - and is also widely used to enhance muscle cell growth and improve bodily strength - as well as support better sexual function.
Oops! FORGET TO EXERCISE?
We already know that exercise can help delay or even stave off dementia, but did you know that regular workouts may actually reverse ageing in the brain? Aerobic exercise enhances speed and sharpness of thought, but it also increases the volume of brain tissue. As little as fifty minutes of brisk walking three times a week was found to have this brain-expanding effect. For an added boost, walk in the park: Researchers found that test subjects whose course took them through a tree-filled setting performed twenty percent better on memory and attention tests than those who walked in town. Think about natural help with an herb like RHODIOLA Root, which is recommended for or anyone with memory problems, because it is believed to improve bodily blood circulation and to the brain. But remember to exercise, and no forgetting.
Fighting The Ageing Process?
Stop Eating So Much!
Scientists who have studied longevity have learned lessons from the longest-living people, say one of the best secrets for Staying Young is to Eat Less. Okinawa, Japan is home to some of the world’s oldest people - centenarians who traditionally stop eating when they’re eighty percent full. They are onto something: Scientists at St. Louis University found that while both exercising and eating less not only leads to healthy weight loss, cutting calories also lowers production of a thyroid hormone that may also slow the ageing process. The lesson? Count calories, and keep your weight in check.
Need help? Talk to your doctor about diet and herbal therapy (Garcinia) often praised as a natural way to lose weight by helping to suppress appetite, decrease the rate of dietary carbohydrate conversion into fat and cholesterol, increase metabolism (helping to burn fat), and elevate the production of body heat (which may also increase caloric burning).
BONE UP ON GOOD BONES
Strong bones are essential to good health, and adequate Calcium and Vitamin D (necessary for calcium absorption) - and physical activity are essential for strong bones.
Calcium is needed throughout life, particularly during peak bone-building years and to reduce the risk of brittle bones later in life. Good sources of calcium include dairy products (low-fat or non-fat milk, cheese and yogurt), dark green leafy vegetables (broccoli), nuts (almonds) and calcium-fortified foods (soy beverages, orange juice, cereals, whole-grain breads).
If you don’t get enough calcium from your diet, consider taking supplemental
Coral Calcium, and don't forget the Vitamin D and Exercise.
SET YOUR LIFE TO MUSIC
Whether it's rock, classical, opera or hip-hop, we all know how music can shift our moods. Recently, scientists have been exploring how music can even be used as a form of medicine - reducing chronic pain and relieving depression and anxiety. Be aware of how music personally affects you, and take note of how certain pieces make you feel calmer, happier or more energetic. As you become more familiar with your own personal music-mind-body connection, you can list your own "go to music" prescription whenever the need arises. Start your own new week off with music that makes you happy. Then re-listen during the week whenever you need a refresh.
HEADS UP FOR PREVENTING HEADACHES ~
Poor posture is an important
factor in head pain, and one of the leading posture pitfalls is forward head posture (FHP). When your neck juts forward, you have to tilt your head up to see, and that can compress the nerves and muscles at the base of the skull. A common cause of FHP: slumping in front of a computer. Follow a few hints to help you get your head on straight: Imagine a cord attached to the top of your head, pulling toward the ceiling. Periodically check to make sure your ear is in line with your shoulder. Set your computer to remind you every half hour to repeat the first two tips. Look at natural botanical help with Feverfew. It has been found to be effective for headache relief and also in preventing migraines.
HEALTHY HEART? STRESS LESS!
When your body is stressed, it releases adrenaline, which increases your heart, breathing and blood pressure rates. A faster heart rate and higher blood pressure make your heart work harder and can weaken artery walls if these symptoms persist over time. Thus, chronic stress can increase risk for heart disease (leading cause of death in America). This week, observe your stress levels and what triggers them, as well as your heart disease risk factors. If you often exhibit Type-A behaviors (feeling rushed, impatient, irritated, angry or hostile), focus on reducing the frequency of these behaviors to stay heart healthy! Sometimes herbs can help: Look at one of nature's best natural stress relievers - VALERIAN ROOT - to help support improved cardiac health and lower blood pressure (particularly when anxiety is a factor), as well as helping to relieve nervous exhaustion, anxiety and stress.
Did You Know? GARLIC is not only one of the healthiest foods we can eat, but Garlic is also a natural antibiotic - without the harmful and deleterious effects of the drugs that kill all bacteria (both bad and good) within the body, and we need those good bacteria to support our immune systems and fight disease. We already know Garlic is also great in the kitchen too. Make sure you add Garlic to your diet
WHAT AN EYEFUL!
Macular degeneration is the main cause of severe vision loss as we get older. Here are six prevention tips from New Jersey's Warren Hospital: Don't Smoke ~ Wear Sunglasses ~ Eat Kale, Nuts, Spinach and Fish with Omega-3 Fatty Acids ~ Exercise ~ Keep Weight Down to avoid diabetes. Check out some eye-healthy botanicals too: Bilberry, Eyebright and Carrots are great for our eyes. Okay? Now...Here's Looking AT YOU!
HAVE TEETH ... WILL SMILE!
Dental experts say people's teeth are eroding with a loss of protective enamel at a faster rate than ever. Dental erosion occurs when enamel is worn away by acids in the mouth, leaving teeth sensitive, cracked and discolored. Dentists blame soft drinks, sports drinks and fruit juices with high amounts of acid, but sugar in most of those drinks also plays a role, because bacterial plaque on teeth absorbs sugar from drinks and foods and excretes an acid that eats away at tooth enamel. In soft drinks (especially colas), one of the main flavoring agents is phosphoric acid; and people often make the situation worse by holding the drink in the mouth to enjoy the flavor or fizzing - increasing exposure to the drink's acids and sugars. Consider a new drink regimen: Water is good for the whole body, Green Tea is actually good for teeth, and unsalted veggie juices are loaded with nourishment and very satisfying. After all, having NO teeth can make that smiling face a very sad one, indeed. Thank about that!
GUYS! PROTECT YOUR PROSTATES
The American diet, especially what you fellas refer to as “man food” (red meat, high-fats and few fruits and vegetables) dramatically increase risk for prostate problems and cancer. Studies say a preventive approach just might head off prostate trouble, and lifestyle changes and regularly consuming certain foods, herbs and other natural substances may protect or slow progress of prostate problems by targeting two bodily processes that underlie all prostate problems: oxidation and inflammation. Thus, reduce consumption of red meat, fried foods, high-fat dairy, sugar and simple starches (white flour, etc.), and eat more fresh fruits, vegetables and healthy supplements. Selenium and vitamin E may reduce risk, and Lycopene from
Tomato is another antioxidant associated with low risk. In Asia, anti-inflammatory, antioxidant,
Green Tea might be a clue to their low prostate cancer rates, and old-reliable Saw Palmetto supports good prostate health, especially prostate enlargement.
AN ONION BY ANY OTHER NAME?
Did you know that pungent, strong-smelling Onion is a cousin of the beautiful sweet-smelling and fragrant lily? Onion may not smell like a flower, but it is a powerhouse of health benefits and does help protect us against infection of all kinds, build the immune system and support healthy cholesterol and blood sugar levels. The ancient Egyptians must have known about these health benefits; they worshipped the Onion as the symbol of "Eternal Life."
Be NATURALLY Sweet ~
Science tells us that artificially sweetened “diet” foods and beverages tend to trigger appetite, increase cravings for empty-calorie carbohydrates and stimulate fat storage. Opt out, or go for healthy natural sweeteners like honey, real maple syrup or plant-based Stevia Leaf. It’s used as a table-top sweetener, in soft drinks, baked goods, fruit juices, jams, jellies, candies, yogurts, chewing gum, sherbets and more.
WANT TO BE IN A GOOD MOOD?
NATURALLY !! Did you know that one in every ten adults suffers from some level of depression, according to CDC (Centers for Disease Control)? There are meds, but many often carry brutal side effects like lethargy or worse, but there are also readily-available natural botanical solutions. Saint John's Wort is a popular natural calming herbal supplement and mood enhancer that helps banish the blues, manage stress, anxiety and mood swings.
SPRINKLE A LITTLE CINNAMON
U.S.D.A. reports tell us that people with Type-2 diabetes who consume just a pinch or light sprinkle (one gram) of Cinnamon daily can experience a drop in blood sugar. The research shows that extracts of Cinnamon increase insulin activity, enhancing the breakdown of glucose and improving blood sugar concentrations. Enjoy your Cinnamon: Sprinkle powdered Cinnamon on your morning cereal, in your coffee or dusted on your yogurt.