TIMELY KITCHEN REMINDERS
Holiday season is always the time for lots of delicious, old-time traditional holiday recipes and even wonderful and varied exotic entertainment dishes. So, be careful not to let harmful bacteria make you sick. When cooking, use a few simple tips: Use a clean thermometer to cook food to their proper temperatures (all the way through), and be sure to know the correct temperatures that will effectively kill bacteria in differents foods. Cook eggs until the yolks and whites are firm, and do not use recipes that call for raw or only partially cooked eggs. Fish should be opaque and also flake easily with a fork. Be sure to refrigerate leftovers immediately, and when reheating sauces, soups or gravies, bring to a rolling boil, and also heat leftovers thoroughly to 165 degrees Faherenheit. Enjoy eating the festive holiday dishes, and enjoy good health at the same time. Happy, Safe Holidays To All
WE REALLY CAN
ENJOY THE BUSY HOLIDAYS
BE SELECTIVE: Don't try to do everything. Choose which invitations to accept, and keep your schedule manageable. SLOW DOWN & ENJOY: Focus on activities that are relaxing, and take some time for yourself and your family. AVOID EMOTIONAL MINEFIELDS: Try to steer clear of problem family members or acquaintances at social gatherings and keep actions neutral. Don't fake affection, but don't bring up conflict. ASK FOR HELP: If you need support because of personal or health challenges, let others know. ENJOY FESTIVE MEALS (in moderation). Take small portions and if returning for seconds, choose veggies and salads. COOK HEALTHY: Adapt traditional or family recipes with healthy substitutes like trans-fat-free margarine instead of hydrogenated. Try delicious, healtlhy powdered Cinnamon as a sweetener. Add raisins or toasted nuts to cakes/cookies, rather than chocolate chips (sometimes). BURN CALORIES AND STRESS: Get the family together outdoors for after-dinner walks to enjoy the holiday decorations and lights. Finish the evening back home with warmed apple cider garnished with Cinnamon by a fireplace (if you have one) or simply enjoy your own holiday decorations together and happy - the best gift of all.
CHOLESTEROL TOO HIGH?
Lowering your cholesterol levels with a healthy lifestyle can significantly lower your risk for heart attack and stroke, so follow a few diet hints to help control your cholesterol: Maintain a healthy weight. Follow a low-fat diet. Replace saturated fats (red meats, dairy products, shortening and coconut oil) with fish, mono-unsaturated fats, vegetable oils, Olive Leaf, nuts and seeds. Eat only small amounts of high cholesterol foods like egg yolks. Add more daily fiber to your diet (fruits, vegetables, whole grains). Eat a serving of fish each week with essential
Omega-3 Fatty Acids, (already shown to lower "LDL" (bad) cholesterol levels. Watch that diet, and then watch those cholesterol levels drop - and your good health rise.
HOLIDAY SEASON? IT'S HERE!
Plan Ahead to Avoid Holiday Weight Gain and Follow Some Tips: Eating regular meals and snacks every day makes it easier to resist overdoing it at festive events. At parties fill your plate with lower-calorie dishes to limit high-calorie splurges. The following picks have fewer calories, fat, sodium and are higher in fiber than other holiday fare: Whole Grains like wild rice, whole-wheat rolls and quinoa. Salad Greens (very lightly dressed). Steamed Seafood (shrimp or lobster). Plain or Lightly-dressed Vegetables. Meat or Poultry (without gravy). Fresh Fruit. When you occasionally skimp on meals because you are busy shopping, wrapping or baking, nosh on a protein-packed snack like reduced-fat cheese or low- or non-fat yogurt, and don't forget to Drink Water to blunt your hunger before gathering with family and friends. Start the New Year right by starting it healthy!
GRIN AND SHARE IT: YOUR SMILE
TARGET? YOUR TEETH! Follow these few easy oral health tips to save that big smile. Visit your dentist regularly. Brush your teeth at least twice daily (don't forget your tongue). Floss at least once daily to get rid of plaque buildup. If you have frequent bad breath, tell your doctor or dentist (it can signal gum disease or serious health problem). Drink plenty of water and cut back on sugary snacks (they promote decay) and caffeine (promotes dry mouth). You may be interested to know that Green Tea has demonstrated antibacterial activity that helps to reduce plaque, periodontitis, dental caries and minimize bad breath. Green Tea supports lots of good health, and that means lots of good smiles
TOO EMBARRASSED TO EXERCISE?
You may be afraid
you won’t fit in with the “beautiful people,” but in reality, you will probably find people of every size, shape and age. Focus on similarities, not comparisons: Everyone is there for the same reason - to get fit and healthy. Start small (observe a class; many gyms let you do this for free, to see if you’ll be comfortable). Go with a friend (you can encourage each other).
Keep your schedule flexible (avoid crowds by asking staff which times are less busy). Exercise at home (if you are certain the gym isn’t for you, try a beginner’s Exercise DVD). Even if you start with a walk after dinner, just be sure to get some exercise.
It’s particularly important during holiday big meals. Ask your doctor about Magnolia Bark for natural weight management help.
SMOKING - IN BAD TASTE?
Steer clear of your early morning 'java jolt' and your evening cocktail if you are seriously trying to stop smoking, advises a Duke University study. Coffee, alcohol and even meat were shown to favorably enhance cigarette flavor for study participants (not good); while (unfortunately) fruits, dairy and vegetables made the same cigarette taste terrible and more unpleasant - BUT did you know that Plantain may be helpful for smokers who really wish to "quit the habit" by including it in a gargle? That's good news: Check it out.
NO CRYSTAL BALL NEEDED
Druids used the stems of the colorful Yarrow plant to foretell the weather; and in China Yarrow stems were used to see into the future and acquire wisdom. You don't have to be a clairvoyant to know what the sages have understood for thousands of years: Yarrow is a healer of wounds (managing hemorrhages and infection), a tonic for the gastrointestinal system (easing indigestion, flatulence and dyspepsia), a system purifier, AND it is greatly
respected by herbalists to manage large amounts of fat (lipids) in the blood and high blood pressure.
Did those Druids know something we should know?
A FUN BOTANICAL QUIZ
What plant family is associated with the Lemon Balm plant? If you answered Citrus - Ooops - you'd be wrong. If you thought Lemon Balm is
a member of the citrus family, think again! Surprise! It is a member of the mint family.
The name, Lemon, describes the plant's fragrance when the leaves are bruised, and it has been used for thousands of years as an effective calmative for all kinds of nervous problems, including tension headaches, migraines, neuralgia, tension, stress, anxiety, excitability and palpations (caused by anxiety).
Known as “The Calming Herb,” and one of the most fragrant of herbs, it is used to relax muscle tension without daytime drowsiness. Read about it and see why it is so popular.
HISTORY REPEATS ITSELF
It's interesting to note that cardiovascular disease has been affecting civilization for thousands of years, and modern practitioners of India’s ancient and still highly respected Ayurvedic medicine already understand many of its timeless principles, including
arteriosclerosis, already described in ancient medical treatises as “coating and obstructing channels” by fatty streaks in blood vessels and still prescribe a rich amber-like resin that oozes from the Gum Guggul (Commiphora makul) tree. Modern research has confirmed that this ancient botanical member of the Frankincense family may still help support lower serum cholesterol and triglycerides (check with the doctor for natural help).
SOMEONE IN THE HOUSE WITH SNIFFLES?
Germs that cause colds are easy to spread, and sick people leave them on common objects like door handles, TV remotes, light switches, salt/pepper shakers, refrigerator and dishwasher handles, phones and faucets, where they can live for several days. Cold germs survive for two days or longer in hotel rooms after guests leave and are picked up by the next person checking in. Controlled tests found that more than half the participants who were in contact with common mucus-contaminated surfaces came down with rhinovirus 48 hours after touching the objects. Don't forget waiting rooms where there are sacks of toys with potential germs. With flu season descending, speak with your doctor about flu shots for the whole family and also some natural botanical help to stimulate the body's resistance to infection with Echinacea Purpurea
and Elderberry when feeling a common cold or flu coming on.
You're working against a deadline at work, your love life is in crisis, and everyone needs something - now. Stress can be contagious. People with heightened sensitivity especially can be set off by someone else’s mood, so protect yourself from stress infection by having calm-down strategies in place and ready when stress threatens. If someone’s behavior is affecting you, let him/her know how you’re feeling without being accusatory. Resist the fix-it urge, and support the stressed person by listening (don’t try to solve the problems). Exercise ~ Eat regular, balanced meals ~ Get enough sleep ~ Breathe deeply ~ Talk things out ~ Take a walk ~ Do something happy for yourself every day. Think about natural relaxing herbs like Valerian Root to relieve tension, anxiety, irritability, nervous exhaustion and stress. Sometimes we all need help.
DEEP BREATHING CHASES STRESS
Breathing is such a fundamental part of our lives,
but stress can interfere with it in negative ways by shortening our breathing, making it shallower, and breathing with our chest more (which constricts air and blood flow). But we like to remind everyone that engaging in deep abdominal breathing can counteract many of the body’s physical reactions to stress, such as lowering heart rate, releasing muscle tension, and lowering blood pressure. It’s also great for stimulating a relaxation response for a calmer, less stressed you. This Monday (and whenever you feel stressed) breath in and out slowly to help you feel instantly better and lower your stress levels! Sit or lie down in a comfortable spot, close your eyes, and take a few moments to breathe regularly, allowing your body to slow down. Place one hand on your chest and the other on your belly. Inhale deeply through your nose for a count of four, making sure your belly is expanding and not your chest. Exhale for a count of four, breathing out stale air, stress and anything you want to leave behind. Continue this breathing cycle for a few minutes, keeping your breath even and smoother. Feel better now?
A buildup of belly fat in middle age isn't uncommon, but is isn't healthy either. The National Institutes of Health found that women who pumped iron only twice a week (machines or free weights) prevented or slowed unhealthy fat accumulation around the midsection, which is linked to heart disease and other ailments. Strength training also helps relieve arthritis, improves balance, reduces falls, strengthens bones, helps control weight, manages blood sugar, improves sleep and boosts self esteem. Something to think about, Ladies: Good health and a toned midsection - Looking Good, Girls.
AN HERBAL TEA...For Digestion?
The Chamomile plant is widely used for multiple ailments. Naturalists tell us that whether it is taken in easy supplements or infused in a warming, soothing tea,
Chamomile helps to soothe digestive problems such as upset stomach, IBS, colitis, dyspepsia, gas, colic and nausea, as well as anxiety, stress and insomnia (sounds good!). Remember, however, that people who have allergies to
some plants or flowers like daisies, asters or ragweed may possibly be allergic to Chamomile, so always discuss your use of all supplements and meds with your doctor before trying anything new.
KNOW THE SKIN YOU ARE IN ..ALWAYS
Examine your skin carefully at least once a month. It takes only ten minutes to do a self-examination to check for any changes on the skin. See a dermatologist for any potential skin problems that develop, such as discolorations or growths. Protect your skin and choose a sunscreen with SPF of 15 or higher, and use it all year-round. Clouds do not protect you from ultraviolet ray exposure. Take Vitamin C, a key ingredient for keeping skin plump and moist and reducing damage to ageing skin after exposure to the sun's ultraviolet rays. Take a look at natural help with Avocado. In supplements or as a food, Avocado fights the ravages of age, sun and wind damage as it softens and smoothes the skin. Don’t neglect your skin - Ever!
"WE STEEP TO CONQUER"
According to the National Cancer Center in Tokyo, Japan, drinking Green Tea can stall prostate cancer’s progress. The researchers found that men who drink five or more cups of Green Tea daily were half as likely to get advanced prostate cancer (the type that spreads beyond localized disease) than those who sipped less than a cup per day. The study authors credit powerful compounds called catechins in Green Tea and Green Tea extract that control the levels of testosterone linked to advanced disease.
GOLF...LINKS TO GOOD HEALTH
Want to make your next round on the links healthier?
Forego the cart, carry your golf clubs and burn at least 350 calories an hour. Health experts say that walking is the most beneficial way to increase the health benefits of golf. If you’re not used to golf shoes and have trouble walking in them, wear comfortable athletic shoes with good support. Enjoy the sport and be rewarded with its health benefits.
PROTECT YOUR KIDNEYS, PROSTATE, BLADDER & URINARY TRACT
Drink plenty of fluids, stay active and maintain a healthy weight. If you smoke, quit, and ask for a urinalysis during doctor's visits to give your doctor valuable information about your overall kidney, bladder and prostate health. Check out natural help with an old reliable botanical like Hydrangea for urinary tract support. It has a long history of promoting a healthy prostate and urinary tract. Hydrangea stimulates the kidneys to release retained fluids, helping to fight against harmful urinary, bladder and kidney inflammation and infection. Hydrangea also supports kidney-related backache relief while working to expel kidney and bladder stones. Watch those painkillers: Over-the-counter painkillers like aspirin, acetaminophen and ibuprofen can harm your kidneys if taken long term. Speak with the doctor about it, and discuss Hydrangea’s natural help too.
HEART DISEASE is a woman's biggest health risk...so know the symptoms: shortness of breath, unexplained indigestion, extreme fatigue, chest pains or constriction, shooting pains that travel up to the neck, left arm/shoulder, jaw or back, sweating, nausea, vomiting, palpitation, dizziness.
You’re at greater risk post menopause and if you smoke, you are overweight, have high blood pressure, high cholesterol or a diabetes family history. Know Your Numbers: Get blood pressure, blood sugar, cholesterol tested regularly. Exercise, Eat Sensibly (the Mediterranean diet with Olive Oil, Omega-3 Fatty Acids-rich fish, Garlic,Whole Grains, and Tomato is best). Take your vitamins, and check out some heart-friendly supplements like Olive Leaf with your doctor - AND don’t forget to take time out to relax. By the way, this advice works for men too (something to ponder).
AUTUMN LEAF WATCHING ADVENTURES
ON THE HORIZON?
If you're travelling distances, lengthy drives can be great fun (but stressful too); thus, your immune system may not be at its best. Furthermore when travelling, you may be exposed to unfamiliar germs. So, in order to travel well (and return home healthy), why not try the old reliable Echinacea before you leave (even a week earlier if you can), and continue taking it while you are away from home. It’s a oldtimer with a great reputation. Have fun and enjoy the sights. It's always nicer when you're feeling great.
COLD AND FLU SEASON IS HERE
Fight It Naturally ~ Cold season officially begins in late August or early September (according to statistics) and then becomes progressively worse and lasts all the way until late March or early April. That means you and your family are at risk today and every day for quite a few months. Fortunately, there is a well-known way to help shorten the duration of your misery if you do begin to develop a cold. At the very first sign of a cold or flu virus, a regimen of natural botanicals - Elderberry and Echinacea Purpurea may be as effective as the anti-viral drug Tamiflu® for early treatment of flu - according to a brand-new clinical trial. Don't forget your flu shot too.
RECOGNIZE HEART FAILURE SYMPTOMS
....and take note of ANY of the following:Shortness of Breath during rest, exercise or while lying flat. Weight Gain - Visible Swelling of Legs and Ankles due to a buildup of fluid - Abdominal Pain or Occasional Abdominal Bloating - Fatigue and Weakness - Loss of Appetite - Nausea - Persistent Cough.
If any of these symptoms seem familiar to you, it’s time to ring the doctor and get a diagnosis. Don’t forget to discuss diet and helpful botanicals, like Grapeseed Extract (with the important Resvertrol) which is used to support cardiac and vascular health.
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.
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.
NEW USES FOR 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.
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.
OOOPS! 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).
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.
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.