There are over 14,000 man-made chemicals used as food additives. The main purpose of these chemicals is to act as food preservervatives. In addition, production companies add chemicals to the food supply to help make the food appear more attractive to the consumer. Also, some chemicals indirectly end up in our food from the packaging that the food is stored in, such as plastic containers or the resin linings of cans.

A small percentage of the world's population has an allergic sensitivity to certain chemicals added to food. I consider this segment of the population to be the "lucky ones." Their bodies give them symptoms such as skin rashes, respiratory difficulties, digestive problems and/or behavioral issues which clue them into the fact that they cannot tolerate these chemicals in their internal systems. The rest of us are not so lucky. The chemicals added to food store themselves in our bodies' tissues and cells, altering cell reproduction, immune system function and even the structure of our DNA. Over time, this chemical build up could lead to serious health issues, including auto-immune diseases such as diabetes and asthma, liver and kidney problems, brain and neurological disorders and cancer.

Some of the most common chemical food additives are artificial food colorings and dyes, artificial sweeteners (aspartame, sucrolose, splenda, acesulfame K), BHA, BHT, Monosodium Glutamate, High Fructose Corn Syrup (that is corn that has been chemically modified), nitrites and nitrates, aluminum, sulfites and potassium bromide.

Interestingly enough, according to a recent Op-Ed article in the New York Times written by Nicholas Kristof, a panel commissioned by President Obama (dubbed the Cancer Panel) has released a 200 page report declaring that chemicals in food threaten our health. The report urges Americans to rethink the way we confront cancer. The point of the report is that Americans, rather than relying solely on regular doctor visits, self-examinations and screenings to prevent cancer, should actively participate in avoiding our intake and exposure to chemicals.

The report goes on to say that, of the 80,000 chemicals commonly in use today, only a few hundred have been tested for safety. It lists some recommendations for avoiding chemicals, such as eating fresh food grown without pesticides, filtering drinking water and storing foods in glass containers rather than plastic. As far as food is concerned, it is best to eat whole foods that are unprocessed and to use organic or natural ingredients. Most importantly, read the labels on the food products. Where foods have chemicals listed in the ingredients section (see list above), you should avoid them.

 

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Are you having trouble with your microgametophytes this spring? Not sure what they are? Microgametophytes are the course powder of seed plants that produce the plants' male reproductive cells. We commonly call microgametophytes 'pollen', probably because it's much easier to say. There are many varieties of pollen that, like many typical males, spend their time searching for female counterparts. Pollen uses the wind to search out flowers to pollinate. An effective tool, the wind picks up the pollen and blows it through the air. Hopefully the pollen lands on a receptive plant and plant reproduction begins.

Unfortunately, a good portion of the pollen ends up on top of cars, patio furniture, decks and in our respiratory systems. As far as we "the people" are concerned, this occurence is where trouble begins. Allergy sufferers (pollen is a leading allergen) will have an allergic reaction to the pollen, which then causes the sinuses to clog and leads to sinusitis. With sinusitis, a sinus infection can result. The most common forms of air blown pollen are ragweed, pigweed and Russian thistle. Not limited to weeds, air blown pollen also comes from trees, grass and many other types of plants.

The American Academy of Allergy recommends that allergy suffers should do most of their outdoor work or exercise in the early morning hours, when pollen levels are at their lowest. The pollen count is the number of pollen grains in a cubic meter of air over a 24-hour period. Ragweed pollen grains are the ones researchers usually count. A special air-sampling device collects the pollen, then technicians count and identify the sample under a microscope. The higher the pollen count, the more susceptible allergy sufferers are to their allergies.

While pollen can be quite annoying, its purpose in the grand scheme of things is extremely important. Without pollen, there would not be any plants. So every time you sneeze or your car has to be washed, think of a beautiful flower, a large shady tree or a luscious tomato - and hopefully that yellow-green powder will bring a smile to your face.

Insulin is the sugar processing hormone. When food is eaten, the digestive process converts carbohydrates (starches, fruits, sweets) into glucose which is then released and absorbed into the blood stream. Once in the blood, an important organ called the pancreas secretes insulin in response to blood sugar. Insulin starts an important process which allows the cells of the body to absorb the sugar drectly from the blood. Too much sugar in the blood hinders protein synthesis and leads to kidney damage, blindness and heart disease.

Diabetes is the condition that occurs when the pancreas malfunctions ( produces little or no insulin) or when there is an excess of fat tissue in the body preventing the insulin from being effective. Over consumption of carbohydrates (sugars, sweets, starches) over time can lead to a condition called insulin resistance. In this condition, the insulin becomes less effective and symptoms such as brain fog, fatigue, intestinal bloating, sleepiness, increased triglyceride levels and high blood pressure occur.

Other causes of insulin resistance are obesity, aging, sedentary lifestyle, alcohol consumption and smoking. Recent research is showing the benefits of maintaining lower insulin levels. Lower insulin levels promote fat loss, increased energy levels, improve blood pressure and cholesterol levels. Lower insulin levels also slow the aging process and benefit overall health. To experience these health benefits, the body must be trained to secrete less insulin. Since insulin is secreted in direct response to simple sugars and complex carbohydrate digestion, the answer is to eat a diet lower in carbohydrates and void of refined sugars. Certain carbohydrates have a higher glycemic (sugar) index and insulin response rate compared to other carbohydrates.

The trick to healthy eating is to form the basis of your diet around lower glycemic index carbohydrates such as non-starchy vegetables and lean proteins sources as well as healthy fats. Low glycemic carbohydrates such as brown rice, whole wheat pasta, sweet potatoes and beans are the ideal carbohydrate choices that will not only provide you with enough energy to get you through the day, but will help to keep your insulin levels in check, allowing your body to be healthier. For more information, Google glycemic index food chart.

Leafy, green vegetables have earned a very positive reputation for being extremely healthy and beneficial to many bodily functions. Evidence continues to abound that leafy greens help to keep us healthy and prevent disease. Spinach usually tops the list for being the most popular of the leafy green veggies, but one of its cousins is quickly gaining ground. Arugula is a potent, spicy little leaf. It is very aromatic and has a bitter taste that borders on the peppery-mustard side. Ancient Egyptians and Romans considered Arugula to be an aphrodisiac and it was a prerequisite for many romantic evenings. The facts are that arugula is chock full of nutrients, high in fiber and very low in calories (20 calories per three cups). Arugula is high in vitamins A, C and folate.

Arugula's biggest benefit is that it is great for the bones. Arugula contains a fair amount of calcium and magnesium, but more importantly, it is high in vitamin K, with one serving providing over 100% of the daily recommended allowance. Vitamin K has been linked in studies to a reduced risk of non-traumatic bone fractures. The combination of vitamin K, calcium and magnesium makes arugula one of the most complete foods for bone health. Arugula also contains a significant amount of phytonutrients that benefit the eyes and skin. Arugula can be added to a mixed salad, used as a topping for sandwiches or sautéed with olive oil and garlic. Arugula is delicious, and can even be used as a base for pesto. If you are looking for variety in your leafy green vegetable choices and want to include a health "insurance" policy for your bones, arugula is for you.

Cruciferous vegetables are vegetables that are in the cabbage family. Cruciferous vegetables make up a large variety of vegetable choices. The most commonly known cruciferous vegetables are broccoli and cauliflower. Other cruciferous vegetables include horse radish, kale, collard greens, cabbage, brussel sprouts, turnips, rape seed (what canola oil is manufactured from), mustard seed, radishes, and one of my personal favorites, wasabi. Cruciferous vegetables contain a healthy amount of fiber and are packed with vitamins and minerals.

Most importantly, research is showing that there is a direct link to cruciferous vegetable consumption and cancer prevention. In a 1996 research review in the Journal of the American Dietetic Association, 70% or more of the studies reviewed found a link between cruciferous vegetables and protection against cancer. Specifically, a study performed by Ohio State University isolated phytochemicals that, not only may prevent cancer, but also inhibited existing cancer cells from spreading. Researchers found colorectal, bladder and prostate cancer were three cancers in which eating cruciferous vegetables showed a lot of promise in the area of prevention. They also found that people who consume cruciferous vegetables on a regular basis had a decreased risk of cancers of the lung, liver and cervix.

It must be mentioned that some of the phytochemicals in cruciferous vegetables are so powerful that they could interfere with certain prescription medications, as well as some thyroid conditions, so please check with your doctor or pharmacist before launching into a cruciferous vegetable feeding frenzy. For the rest of the population, it makes perfect sense to add broccoli, cauliflower, and the many other varieties of cruciferous vegetables to our diet on a daily basis.

Of all the natural foods, one may have the most falsely placed reputation for being unhealthy to eat. If any all-natural food is most maligned, it has to be the egg. For the most part, people are afraid to eat eggs for fear of increasing their cholesterol levels. The bottom line is that, while egg yolks do contain cholesterol, dietary cholesterol is not always a bad thing. Cholesterol is essential for healthy nerves and tissue cells in our body. Cholesterol also has an important role in fat digestion and absorption.

Recent research has shown that eating a lot of dietary cholesterol doesn't necessarily increase blood levels of cholesterol. As a matter of fact, a 25-year study by Arizona State University found that people who ate two eggs a day showed no increase in blood cholesterol levels, whatsoever. Researchers figure the main culprit in high cholesterol levels is saturated fat. Saturated fat is the fat that is found in animal flesh (beef and pork) and diary products (milk, cheese and butter).

The egg itself is one of the most complete foods on the planet. The nutrient content of the egg could solve most of the world's nutritional deficiency problems. Eggs are high in many vitamins and minerals and have been found to contain the purest form of protein in whole foods. In addition, eggs are good for the eyes; their nutrients may protect against macular degeneration and lower the risk of cataracts. The vitamin and mineral content of the egg promotes healthy hair and nails. Also, interestingly enough, the egg is one of few foods that contain naturally occurring Vitamin D. Thankfully, nutritional research is improving the "reputation" of the egg. So much so, that we can once again sing the catchy advertising slogan, "The incredible, edible, egg!"

Most people anticipate the arrival of spring with a feeling of relief and joy. For most of us, spring is a beautiful beginning after a long harsh winter. For others of us, spring is not the happiest time of the year. For these people, spring can only mean one thing, sinus trouble. Each spring, with the blossoming of flowers and the blooming of leaves on the trees, all sorts of airborne, plant-based particles are floating their way into our respiratory tract. With every inward breath, nature's bounty is finding its way into our nose and sinuses.

The sinuses act as filters. Their main function is to cleanse the air that we breathe and add humidification and warmth to our breathing passages. When the sinuses do not function properly, airborne particles, such as pollen, clog the sinuses and produce sinus congestion, pain and sinus headaches. Two causes of malfunctioning sinuses are allergies and autonomic nerve stress. When the body has an allergic reaction to airborne particles, the sinuses do not filter as efficiently, leading to a build-up of mucous that clogs the sinuses. The nervous system controls the function of the sinuses. If there is a decrease in spinal nerve flow to the sinuses (think neck problems), the sinuses cannot function properly and begin to clog.

With clogged sinuses comes a variety of symptoms such as a stuffy and runny nose, sneezing, nasal discharge, itchy eyes, coughing, and pain over the bridge of the nose, forehead and cheeks. To ease the symptoms of clogged sinuses, try increased multiple doses of Vitamin C spread throughout the day. Vitamin C is anti-bacterial in nature and is a powerful anti-oxidant. Drink plenty of water to keep the sinuses and your body hydrated. Squirt pure salt water (saline solution) into each nostril and breathe deeply. This ingestion of salt water helps to irrigate the sinuses. You can also try a Neti Pot. Neti Pots are little "Aladdin lamp" like pots that are filled with salt water and are designed to irrigate the sinuses. The Neti Pot is derived from an ancient yoga technique called Jala Neti, which targets sinus irrigation.

Lastly, have your neck checked for nerve interference by your chiropractor. A spinal adjustment can improve sinus function and open up the air passages so that you can breathe better.

Have you heard of cholecalciferol? It is considered to be one of the most essential vitamins for optimizing human health ever discovered. Its scientific name probably doesn't ring a bell, but its common name, Vitamin D3, is one you will be hearing much more about as time goes on. Vitamin D3 is synthesized by humans in the skin when they are exposed to sunlight. Like its cousin, ergocalciferol (Vitamin D2), Vitamin D3's main function is to regulate calcium and phosphorous levels in the blood, as well as aid the absorption of calcium in the bones. While it is extremely beneficial in the protection of osteoporosis, high blood pressure, cancer and auto-immune diseases, what is most exciting about Vitamin D3 is its role in immune system function.

People with average or above-average levels of Vitamin D3 in their blood have been shown to have a much higher level of immune system function than people who have below-average levels. This fact means that people who take in enough Vitamin D3 acquire less colds and flu viruses; and they have illnesses of lesser duration and severity when they succumb to those types of germs. As a matter of fact, the journal Nature Immunology reports that Vitamin D3 plays an important role in activating your immune defenses against infectious diseases, such as the flu. It turns out that the immune system fighter cells, called T-cells, need Vitamin D to allow the T-cell to start fighting infection.

Scientists now hypothesize that in the winter, when people are less exposed to the healthy rays of the sun, they become Vitamin D3 deficient and are more easily infected by flu viruses. Thus the reason why there is such a thing as a "flu season." Vitamin D3 is found in eggs and fish, but most importantly, it is generated by the sun. Ten to twenty minutes of healthy sun exposure a day is all that you need to maintain proper Vitamin D3 levels in the blood.

To optimize health, supplement the diet with Vitamin D3 capsules. You can take them on a daily basis (especially in the winter) or use them as an immune system aid when becoming ill. According to Dr. Joe Mercola of the Mercola Wellness Center in Chicago, many experts agree upon 35 IUs per pound of bodyweight as a recommended dosage. The best way to find out how much Vitamin D3 is for you, is to have your Vitamin D levels tested by a laboratory. Based on the latest research, it seems to be one blood test that is worth the pain of the needle.

Now that spring has finally arrived and summer is just around the corner, many people have turned their thoughts to losing the extra five or ten pounds they acquired over the winter "hibernation." April is the perfect time to begin a weight loss program, as there is just enough time before the start of the summer season to lose a decent amount of body weight.

The first part of a weight loss nutrition program we should think about is calorie expenditure. Calories are the energy units we get from food. Eating too many calories does not allow the body to utilize all of the food eaten as energy. The extra calories are then stored as body fat. It's easiest to shed pounds if you look at calories as they are, not food, but as units of energy. For example, the average person burns about one hundred calories per hour just living life. Moving around, breathing and using internal body functions all require energy and burn calories. The more active the person, the more calories that person utilizes each hour.

So, here is the game plan. If one eats breakfast at eight in the morning and doesn't eat lunch until twelve noon, there is a four hour gap between meals. Those four hours are enough time for the average person to burn off four hundred calories, even without exercise or increased activity. If the breakfast meal consists of more than four hundred calories, any amount of calories above the four hundred will be stored as energy and, if not eventually used, the body will store it as fat. If the breakfast meal consists of less than four hundred calories, there is a calorie deficit and weight loss will occur. The same is true about the time span between lunch and dinner, and dinner and breakfast.

The body stores unused calories and, if not used, 'extra' calories turn into body fat. To effectively lose weight, the idea is to eat only the calories at meal time that you will use as energy before the next meal. If there are four hours between meals and you eat four hundred calories at each meal, then you will use all the calories you take in as energy, and you will not store any calories as fat. This equation explains the rational for eating four or five small frequent meals, or "grazing," throughout the day. Small frequent meals boost the metabolism (digestion requires energy) and utilize all of the ingested calories as energy, as opposed to three big meals a day, which typically result in stored calories and increased body fat.

In summary, to lose weight, it is extremely important to look at the time frame between meals and to only eat enough calories to get you to the next meal. And don't forget, if you increase your activity (exercise) in conjunction with monitoring your calories, you will burn more calories than you take in, making the process of losing weight work even better.

In many cultures, the history of medical treatment has its roots firmly planted in ancient folk remedies. The culture of Ireland is no different. According to an article previously published in Irish American magazine, Irish folk remedies grew out of the belief that illness and injury were a direct result of unkindness and disrespect toward fairies (wee folk with magical powers and wings). Up until the 19th century in Ireland, Irish folk remedies were the preferred method of treatment for many ailments. According to E-How.com, Irish remedies were based on common sense, practical observations and a belief in mystical powers.

The people of Ireland used different folk remedies to treat the common cold, earaches, stomach trouble and a host of unusual ailments. For example, to cure a cold, they boiled hazel-buds, dandelion, oatmeal, chickweed and wood sorrel into a libation that people drank in the morning and evening. People in the Irish countryside placed black sheep wool in the ear for earaches and tied mint leaves around the waste to cure stomach trouble. Interestingly enough, not shaving on Sundays was thought to prevent toothaches. You really do not want to hear what the cure for an actual toothache was. In 18th century Ireland, countrymen (and women) treated a stitch (cramp) in the side of the body by rubbing unsalted butter over the stitch, and performing the sign of the cross over the affected area seven times. Thankfully, in Ireland and the rest of the modern world, health care has progressed over the years.

Also, thankfully, as it was in Ireland in the early 18th century, Guinness Stout is still good for you. In earlier times, and even until the 1930s through the1950s, the Irish people used Guinness as a health remedy, and health care professionals even gave it to patients in hospitals. Times have changed and Guinness is not now considered a "legitimate" health tonic, but it is still good for you. Guinness (though to be healthy it must be drunk in moderation) is high in iron, B-vitamins and anti-oxidants. It is also low in alcohol content (4%) and has fewer calories than an average beer (125 calories per 12oz serving). Now, that sounds like one Irish folk remedy I can handle!

Homeopathy is an allopathic (treatment of disease using remedies) medical system developed over 200 years ago by a German physician named Samuel Christian Hahneman. Homeopathy has been practiced in the United States since the 19th century. One of the largest homeopathic hospitals in the world was located in Philadelphia, Pennsylvania, and was aptly named Hahneman Hospital. (Hahneman still functions as a hospital today, only it is now strictly a medical institution.)

Homeopathy uses remedies that are 100% natural to treat illnesses, diseases and injuries. The principle of homeopathy is based on "like cures like," or the principle of similars. Hahneman's theory is, if a substance can cause disease or symptoms in a healthy person, extremely small amounts of that substance can cure a person who has similar symptoms. Homeopaths (doctors of homeopathy) believe that the lower the dose of the homeopathic solution, the greater its healing capacity. Therefore, all homeopathic substances are diluted into their smallest parts, then classified as a homeopathic remedy. Homeopathic remedies are developed from plants, minerals or animals. The most commonly used remedies are derived from red onion, arnica and the stinging nettle plant.

In 2007, a National Health Interview study found that 3.9 million adults and 900,000 children used homeopathy in the previous year. The most common conditions that homeopathic remedies are used to treat include allergies, asthma, digestive disorders, ear infections, cold symptoms, headaches and muscular aches and strains. Does homeopathy work? According to scientists in the medical field, there is little evidence to suggest that homeopathy is effective as a treatment for health conditions. This statement does not mean that homeopathy does not work, it may only suggest that research proving its effectiveness has not been done.

Many people (myself included) have used homeopathic remedies for themselves and their children. There are a number of extremely popular homeopathic products, such as Hyland's Teething Tablets and Colic Tablets, which are available in CVS, WalMart/Target chains and local supermarkets. Countless people who are not even aware of the homeopathic distinction have found the remedies very worthwhile. Many, many 'repeat customers' have found homeopathic products helpful and, more importantly, they are harmless to the overall health of the body. Hippocrates, the father of modern medicine, famously said in his writing, "First do no harm." Homeopathy cares for the body while following this all important rule. With that, we should all follow the call to 'do no harm' with a call to 'do more research.'

The health scourge of our time has always been cancer. Health care professionals and members of the public, alike, debate whether or not there will ever be a cure. Therefore, it goes without saying that it would be best to avoid cancer altogether. Cancer treatments have advanced with time and have saved many lives, but cancer treatments are extremely rough to undergo and are harsh on the body. In many instances, the breakdown of the body's overall health goes hand in hand with the treatment. If a person has a choice between having cancer or avoiding cancer, avoidance trumps the disease every time.

That being said, the American Institute for Cancer Research has released a 517-page report detailing the medical view of what your main risk factors for developing cancer are, and what you can do to reduce your risk. The report's most interesting finding is that being overweight increases your risk of developing many different types of cancer. Excess body weight has been touted as the number one cause of ill health in the United States. Being over weight leads to heart disease, diabetes and stroke. It is also a major contributing cause of cancer. (Spoiler Alert: The primary health care crisis in our country isn't about a lack of insurance coverage, lack of medical funding or the cost of prescription drugs. It is truly about being over weight!)

The report also gives a list of recommendations of how to avoid cancer. The most important recommendations were to be as lean as possible within the normal range of body weight for your height, and to exercise on a regular basis. To combat cancer with the best overall health possible, physical activity must be a part of your everyday life. Limit consumption of energy-dense foods (foods that are high in calories, fat and sugar). Avoid sugary drinks. Eat mostly foods of plant origin, including fruits, vegetables, whole grains and beans. Limit intake of red meat and avoid ALL processed meat. Limit alcoholic drinks to one per day for women, two per day for men. Decrease consumption of salt. Avoid moldy grains or legumes.

In addition, recent research has recently found a strong link between immune system function and cancer. The stronger the immune system, the less the chance that cancer cells will proliferate. Keep your immune system strong by eating right, getting enough sleep, reducing stress, exercising and improving spinal nerve flow. As you can see, the list of recommendations makes sense. It may take a big effort to stick to the list, but it will be well worth it. Just ask someone who has gone through chemotherapy.

Shoveling snow may seem to be a good way to get exercise, but the combination of strenuous lifting and cold weather temperatures is not the ideal situation for your spinal health. According to the United States Consumer Products Safety Division, in 2008, 118,000 injuries occurred to people who were manually shoveling snow. Of these injuries, the most common were strains and sprains in the back and shoulders. With a little effort and the proper precautions, you can avoid these muscular ailments. Shoveling snow entails bending, lifting and pushing. The weight of the snow will vary with the moisture level. The wetter the snow, the heavier the load. Common sense dictates that people who do not exercise on a regular basis are most prone to injury, but accidents can happen to anyone. Even the most seasoned athlete can strain muscles shoveling snow.

It is wise to check with your doctor to make sure that snow shoveling is an appropriate activity for you. Due to its strenuous nature, snow shoveling can bring on a heart attack in people at risk for heart disease. If there is any doubt about your heart health, it would be best to hire someone else to do your snow shoveling. If you decide to shovel, do a light warm-up before going outside to better prepare your muscles for shoveling snow. Walk in place for 5 minutes to get the blood flowing, then gently stretch your arms, legs and back muscles. If the weather forecast calls for a big snow storm, it is best to clear the driveway with every 2-3 inches of snow, rather than waiting until 12-24 inches accumulates on the ground.

Also, the height of the snow shovel is an important factor to consider. Make sure your shovel is the right size for you. If the shovel is too short or too long, awkward body position from stooping or turning with the shovel will leave your muscles at risk for strain. Be conscious of your form, as well. Most people tend to throw snow off to their side. This twisting action can cause serious back injury, as twisting puts increased strain on the vertebral discs. It is best to push the snow straight ahead. If you have to lift the snow, make sure you bend your legs and lift the snow without bending at the waist. Then walk to where you want to "unload" your shovel.

As you can see, this chore is a lot of exercise. Take frequent breaks, as to not over tax yourself. Snow during the winter months can be quite fun (sledding, skiing, snow man making, etc.), but it also has its perils. By taking these precautions, you can ensure that you are able to enjoy the winter wonderland without spending a minute in pain.

In honor of St.Valentine's Day, the heart is the focus of our weekly Health Tip. The heart is a mass of smooth muscle tissue that contracts regularly and continuously. Its sole purpose is to make sure that oxygen rich blood is flowing through the body and to the lungs. A system of electrical pulses makes the heart work. The heart has a pace maker that sends an electrical impulse from the top chamber of the heart, causing the muscle to contract and force blood to the bottom chamber. The electrical impulse causes a further contraction that sends the blood out of the heart and into the body's blood vessels.

You may be asking yourself, "How is this electrical system powered? Where is the electric company in our body?" As with every function in the body, heart contraction is powered by the nervous system (brain, spinal cord and spinal nerves). If there is a disturbance in the electrical system of the heart, an abnormal heart beat or rhythm, called an arrhythmia, can develop. Health care professionals can measure the electrical activity of the heart with a test called an electro-cardiogram (ECG or EKG). An EKG measures heart rhythm and can detect a past or present heart attack. A heart attack occurs when the heart's electrical system is disturbed enough to severely affect the beat and rhythm of the heart.

Ninety-five of every hundred fatal heart attacks are related to pre-existing heart disease (such as clogged arteries). The other five sudden cardiac attacks that lead to death are a direct result of "electrical failure." In these cases, an electrical disturbance causes the heart to malfunction. The heart becomes unable to pump blood through the body, which leads to a loss of blood pressure. If there is not enough oxygen being carried to the body through the blood, the brain and heart become damaged and death follows. Wow.

This week's Health Tip cannot end on a sad note. How about taking care of our hearts by exercising regularly and eating right? The heart is a muscle and it needs to be trained. The stronger your heart muscle, the less work it has to do to pump blood through the body. Thirty minutes of cardiovascular exercise (walking, biking, jogging, swimming) 3-4 times per week is a great way to keep your heart strong and fit. To keep your heart healthy, avoid smoking. Also, do not eat too much salt and avoid consuming junk food. Junk food contains trans-fats. Trans-fats clog arteries and lead to heart attacks. If you love to live, love your heart. It will love you back.

Why is blood pressure so important? For starters, when blood flows through the body it presses on the walls of your blood vessels (arteries and veins). The force on the blood vessels is the blood pressure. If the force on the walls of your arteries is too high, the heart has to pump harder to get the blood through. The condition that results is called hypertension, or high blood pressure. Over time, high blood pressure can cause kidney failure, stroke, heart attack and heart failure.

High blood pressure can be caused by many things. The biggest risk factors are smoking, being over-weight, too much dietary salt, stress, too much alcohol consumption and lack of exercise. Interesting enough, high blood pressure is typically called the "silent killer." It is called "silent" because, for the most part, high blood pressure does not cause any symptoms. The high amount of pressure on a person's blood vessels slowly causes potentially deadly diseases without the person being aware of it. Symptoms of high blood pressure are usually very mild, even in advanced cases. The lack of symptoms is why the condition goes unnoticed. Mild symptoms may include dull headaches or dizzy spells.

The only way to know if you have high blood pressure is to be checked. Blood pressure measurement is a simple test that can be performed by your doctor, nurse or drug store blood pressure machine. The average blood pressure doctors consider normal is 120/80. If your reading advances to 140/90, your blood pressure is considered high.

For the most part, having high blood pressure is a lifestyle choice. If you choose to smoke, be over-weight, not exercise, have bad dietary habits and allow stress to rule your life, you will have high blood pressure. Blood pressure medications save lives, but the fact is they are drugs. Drugs have side effects, and when taken for long periods of time, they can be harmful to your health. It is much better to make the right choice and prevent high blood pressure, naturally, by eating right, stopping smoking, losing weight, exercising and using stress reduction techniques. Not only will you find that your blood pressure has returned to normal, but your overall health will improve as well.

Yogurt is a dairy product that is produced by the bacterial (yes, not all bacteria is bad!) fermentation of milk. The milk sugar, lactose, is easily fermented and turns into lactic acid, which gives yogurt its tangy taste. People of many cultures have been producing and eating yogurt for close to 5,000 years. Some say yogurt is the secret of living a long, healthy life. The reason yogurt may contribute to long life is that yougurt is filled with probiotics. Probiotics are live bacteria that foster health. Research has shown that probiotics promote a healthy digestive system and enhance immune system function. In addition, probiotics improve nutrient absorption, destroy yeast build-up in the digestive tract and are good for combating the bacteria that cause diarrhea.

Yogurt also can help prevent osteoporosis, due to its high calcium content and the vitamin D that suppliers usually add to it. The Harvard School of Public Health found that 2-3 servings of yogurt a day reduced the risk of developing high blood pressure by 50%. In 2005, the International Journal of Obesity studied a group of people who cut their caloric intake by 500 calories a day. The researchers found that, of that group, the people who ate three servings of yogurt a day lost an average of 22% more weight, 61% more fat and 81 % more stomach fat than the people who only ate one serving of yogurt a day.

But beware, not all yogurts are created equal. Most commercially made fruit-flavored yogurts are filled with sugar, preservatives and artificial sweeteners, which negate the yogurt's health and weight loss benefits. When shopping for yogurt, it is best to purchase brands that contain live bacterial cultures and no artificial ingredients.

The absolute best yogurt to eat and the one that is used in most research studies is plain yogurt. If you like your yogurt with some sweetness to it, just stir in fresh fruit or a spoonful of all natural, pure-fruit jelly. Also, try mixing two spoonfuls of plain yogurt with two spoonfuls of maple syrup as a topping for waffles or pancakes. It's so good it will make your eyes light up. To make sure that your yogurt choice is the absolute healthiest it can be, choose an organic brand, such as Stoneyfield. It is commonly available in all the major supermarkets and just tastes great.

One of the mainstays of the average person's diet is coffee. It is rare to find an adult human being who does not drink a cup of coffee or two. Coffee can be a wonderful drink and it provides a valuable service to many people. A cup of coffee produces a quick pick-me-up and temporarily improves alertness. Coffee will rev up your internal "engine" and boost the body's metabolism, which, in turn, burns additional calories. Studies show that the caffeine in coffee combats muscle fatigue and improves athletic performance. More importantly, recent research has shown that drinking coffee everyday can reduce the risk of diabetes. Drinking coffee on a regular basis can also decrease the chance of developing Parkinson's disease, colon cancer, gall stones and liver cirrhosis. Some evidence suggests that coffee can stop a headache, boost your mood and even prevent tooth decay.

The magic ingredient in coffee is caffeine, but the coffee bean is also high in anti-oxidants and a compound called trigonelline. Trigonelline gives coffee its aroma and bitter taste (just like the hops in beer) and has anti-bacterial properties.

Now that I have justified your consumption of coffee each day, here is the 'not so good news'. Caffeine, coffee's main ingredient, is a mild, addictive stimulant that causes an increase in heart rate, blood pressure and occasional irregular heartbeats. There is also some evidence that over-consumption of coffee has a negative effect in the context of women's health issues, such as breast health and osteoporosis.

The bottom line is that there is some health benefit to having one to three average size cups of coffee each day, but more than three cups of coffee tends to negate those positive health benefits and produce negative health effects. The key to coffee consumption is the same as the key to most aspects of a healthy lifestyle; everything in moderation.

The elderberry has been a cold remedy for centuries. It is found in North America, Europe, Western Asia and Africa. Elderberries are high in anti-oxidants and contain the powerful anti-oxidant, anthocynanin. Elderberries also contain vitamins A, B and large amounts of C. The most impressive thing about the elderberry is that it has been shown to boost immune system function.

German researchers found that the anti-oxidant anthocynanin dramatically increased cytokines in blood serum levels. Unless you have a degree in microbiology, cytokines are probably unfamiliar to you. Cytokines are proteins that act as immune system messengers. They regulate the immune system response to germs and bacteria, which helps to protect the body from disease.

Another important ingredient in the elderberry is lectin. Lectin has been shown in laboratories to hinder ten different strains of the flu virus. In addition, elderberries have shown a dramatic effect in fighting off upper respiratory infections, including sinus problems.

If you are not sold on the benefits of the elderberry yet, here is one more. Elderberry reduces oxidation of LDL cholesterol. Oxidation of cholesterol is a major contributor to cardiovascular disease and strokes. Also, the anthocynanin contained in the elderberry has been shown to decrease the stickiness that causes platelets to adhere to blood vessel walls (causing hardening of the arteries).

Wow, elderberries sound like the superheroes of the fruit and vegetable world. The best way to acquire the benefits of the elderberry berry is to drink elderberry juice, which, by the way, is very difficult to find. The next best way is to purchase elderberry extract. You can take the extract on a daily basis, or you can use it as "medicine" when you feel an illness coming on. I keep a bottle of Sambucal elderberry extract on hand. I give it to the kids to give their immune system a boost when they do not feel good. It is sweet and easy to drink, which makes for happy kids and happy parents.

As brutally cold temperatures sweep across the northern hemisphere, the negative effects of freezing cold are well documented. Exposure to prolonged cold will cause the body to begin to lose heat faster than it can replace it, a condition called hypothermia. Hypothermia will make you unable to move well and think clearly, almost as if you were in an alcoholic stupor. As the core body temperature drops, shock sets in and the body freezes to death. When body temperature drops below ninety-five degrees, it is a medical emergency that requires immediate attention.

Another condition that can develop from freezing cold temperatures is frost bite. Frost bite occurs when skin is exposed to freezing temperatures for a prolonged period. The most commonly affected areas are the nose, ears, cheeks, fingers and toes. When exposed to cold temperature, the body's innate wisdom moves blood to areas that are vital to survival. When that happens, the decrease in blood flow to the extremities can result in burning of the skin, blistering and tissue cell death, which sometimes causes the amputated loss of the affected body part.

The bottom line of both frost bite and hypothermia is that we should always avoid prolonged exposure to freezing cold temperatures. When you are going to be outside, dress in multiple layers (long under wear, t-shirt, sweat shirt, fleece over-shirt, jacket). If your activities involve the snow, wearing a water-proof outer layer is a must. To protect your feet, use two pairs of socks: an inner layer of synthetic material to let moisture seep through and a second layer made of wool to provide warmth. In addition, a pair of water-proof shoes is extremely important. Mittens protect fingers better than gloves. Also, protect your neck by wearing turtle necks and scarves.

The most important thing you can do when you have to be outside, and this goes for kids playing in snow as well, is to take frequent indoor "breaks" from the cold. Lastly, if all the recent cold temperatures have got you down, find comfort in knowing there is a plus side to the freezing air. Extreme cold temperatures will kill all the nasty viruses and disease carrying bugs that could prolong the flu season.

The New Year has arrived and with the New Year comes resolutions. Each year we strive to better ourselves by breaking a "bad" habit or starting a new, "good" habit. This year, I have decided to be your guardian angel and give you a concrete plan of action to improve your health and overall quality of life. This week's Health Tip will take the guess work out of New Year's Resolutions. I hereby give you: Dr. Ellie’s Top Ten Things To Do For The New Year and All of Eternity.

1. No More Soft Drinks. Soda pop, syrupy "fruit" juices and bottled teas all contain enough sugar and corn syrup to add 10 pounds to your existing bodyweight. And if you think you're o.k. because you drink "Diet," think again. Artificial sweeteners in 'diet' drinks are neurotoxins. Neurotoxins destroy brain cells and can cause a myriad of bodily symptoms.

2. Drink More Water. The body is 70% fluid and needs to by hydrated for proper cell function and organ health. Plus, water helps the skin look good and aids weight loss.

3. Exercise. Do some form of exercise at least 30 minutes, three times per week. (Even the couch potatoes among us can find a half-hour, every-other-day.) A walk is just fine, even better if you hold light weights.

4. Lose Weight. Being over weight is the number one contributor to disease in the USA. If you do the first three things, you'll lose weight.

5. Take liquid Omega Three Fatty Acids. These fats are essential for good health and have been shown to help prevent everything form heart disease to ADHD. One teaspoon of fish oil, cod liver oil or flaxseed oil per fifty pounds of bodyweight. (That's one tablespoon per 150 pounds. ) Take one or all three. I take all three.

6. Strive to Eat More Fruits and Vegetables - the More Colorful the Better. Fruits and veggies contain anti-oxidants that prevent cell damage and disease.

7. Stop All Tobacco Use and Use Moderation in Consuming Alcohol. Tobacco kills; nuff said. Alcohol may have health benefits but only in moderation, too much negates all the benefits. Plus, drinking and driving can kill you and others. If it doesn't, a DUI can ruin your life.

8. Have a Yearly Physical. Bloodwork, an EKG and stress tests monitor bodily function. These tests may help to detect a deadly disease, giving you early options and, more importantly, a choice of how you can fight the disease.

9. Hug Your Loved Ones Daily (and give a kiss, too). Love makes the world go 'round. As recently reported by CNN, widely accepted studies have shown that people who display generosity and a giving attitude enjoy elevated levels of health, immunity and mood. So give a little; get a lot.

10. Get Your Spine Adjusted on a Regular Basis. I'm partial to this one, but spinal adjustments have provided my family and me with a life of good health. Increased immune function, more energy, greater sense of well being, flexibility and better sleep are all benefits reported by the average patient under monthly chiropractic care.

Heart disease is one of the top killers in the world today. It is extremely rare to find a person who does not know someone who has had heart disease or has died of it. Forty percent of the time the very first symptom of heart disease is a heart attack. This week's health tip will discuss the symptoms of a heart attack. The classic symptom of a heart attack is pain in the chest that people have described as tightness, which radiates into the shoulders, arms, back, neck or jaw. The pain may range from mild, like indigestion-type pain, to severe crushing, pressure.

Women sometimes present different symptoms. A woman's chest pain may be a bit more vague and can occur between the breasts, under the sternum, or in the stomach and jaw. Other symptoms may include sweating, dizziness, nausea, vomiting, ear ringing and a drop in blood pressure. If you have any of these symptoms, you must call 911 and get to the hospital immediately. Do not ignore them. A statistical percentage of heart attacks end up fatal.

The main causes of heart disease are obesity (being more than 30 pounds overweight), poor diet (high animal and trans fats, high sugar and salt intake, low fiber and low anti-oxidant intake), smoking, high blood pressure, lack of exercise, stress and genetics.

Prevention is the key to fighting heart disease. Health and nutrition experts recommend a diet rich in fruits and vegetables (4-6 servings a day) to prevent heart disease. In addition, we should avoid trans fats at all costs. Look at the list of ingredients on the labels of all the foods you are buying. Trans fats are ingredients that have the word "hydrogenated" in front of them. Sugar and salt are also on the 'bad for the heart' list. To bolster heart health, exercise a minimum of 4 days per week. If you smoke cigarettes, quit. Also, supplemet your diet with liquid omega 3 fatty acids ( as found in fish oil); it is one of the most important things you can do for heart health. One tablespoon of fish oil per fifty pounds of bodyweight is the ideal dosage for maximum cardiovascular benefit. Fish oil helps clear out the arteries and acts as an anti-inflammatory agent for the heart as well as all of the other body parts. These seven steps will go far in preventing heart disease and a host of other ailments, and will help to ensure you have a happy, healthy life.

The holiday season is a time we look forward to spending with family and friends. Over the few weeks leading to Christmas and New Year's, celebrations take place in the form of holiday parties. Unfortunately, spreading good cheer may include too many alcoholic beverages. Now, naturally, a drink or two (for those who partake) is a social lubricant. A libation will help to loosen your collar, so to speak, and ease the tension of a stressful shopping season.

While the health benefits of alcoholic beverages are debatable, it is not debatable that a small amount of alcohol can alter your senses enough to make driving your vehicle unwise.In 2008, close to 12,000 people died as a direct result of an alcohol-related auto accident. In addition, many lives have been ruined without there being an accident-related death. In the United States in 2008, police officers made close to one million arrests for driving while under the influence of alcoholic beverages. Every year, driving while intoxicated takes perfectly normal, good people away from their families and places them in a jail cell. Yes, drunk driving can kill, but one or two drinks can raise the blood alcohol level just enough over the legal limit so that a minor driving infraction causes a person lose his or her license, or causes a driving mistake that puts that person in jail.

This week's Health Tip is don't drink and drive. Have a designated driver. If not, take a cab. Even if the cab ride is a long one and it costs a lot of money, it is nothing compared to the cost of losing a driver's license or spending time in jail or, even worse, causing someone's death. Leaving your car for the morning is an all-important decision, and so easy...a taxi is just a phone call away.

The holiday season is the time of the year when our children's thoughts turn to sugar plum fairies, Hanukah candles and jolly old St. Nick. For adults, our thoughts turn to holiday cookies, cakes, egg nog, festive feasts and holiday snacks. This is the season of belly enlargement! Between Thanksgiving and New Year's, the average adult gains between 5-to-10 pounds of body weight. It does not have to be the case. This week's health tip is not going to give advice on eating less or eating healthy. (We all know to do those things, right?) This week, we will attack the problem of weight gain from another angle. The angle of exercise.

As far as holiday food goes, the odds are that we will give into our cravings and enjoy the many delicious foods presented to us; after all, it's the holidays. As you are aware, the energy content of food is what we call calories. If we eat more calories than the body utilizes as energy, our bodies gain weight. The trick, is to build a calorie deficit. So, let's start a calorie deficit bank, one where we can deposit unused calories, then draw on the account with the holiday foods we eat. The way to accomplish this 'set off' is through exercise. An exercise program that averages one hour a day, and consists of 20-30 minutes of aerobic conditioning followed by resistance training, will typically burn about 500 calories. It will also cause a metabolic boost, in which your body burns additional calories at rest for the next few hours. Let's say we exercise five days a week, burning 2500 calories, plus an additional 500 calories from the metabolic boost. That is 3000 calories in our calorie deficit bank account each week. Our effort gives us a 3000 calorie splurge day once a week to have fun over the holiday season ( you could also divide your 3000 calories into mini splurges over the course of two or three days).

At the end of the holidays, your net weight gain should be zero. If not zero, it would be incremental compared to the gain that results from 3,000 additional calories retained each week. For this plan to work, eating healthy and normally must occur at least five days per week. And, naturally, you must exercise five days a week, as well. If you eat well and exercise five days a week, you are building a calorie deficit in your calorie bank account to draw upon. Splurging too often results in your very own Santa Belly! Eat well, be healthy and have a happy holiday season.

The newest buzz word concerning preventative health and wellness is 'oxidative damage'. Oxidative damage refers to the process of oxidation in the body. Oxidation is the act of turning oxygen in your body's cells into energy. During this chemical reaction, our bodies produce toxins called free radicals. Free radicals damage the cells in our body and even have a negative affect on our DNA. Oxidative damage from free radical production has been linked to many diseases, from Alzheimer's to cancer. Research is even showing that this type of damage may be related to accelerated aging.

The good news is that certain foods have anti-oxidative properties. These properties are called anti-oxidants. Anti-oxidants combat the effects of oxidative damage, helping cell tissues to remain healthy and possibly even slowing down the aging process. The most well known anti-oxidants contain Vitamin A, C, E and Selenium. Of fruits that contain powerful anti-oxidants, the five fruits with the most anti-oxidants are prunes, raisins, blueberries, strawberries and red grapes. Five powerful vegetables include kale, spinach, brussel sprouts, broccoli and red peppers. High levels of anti-oxidants are also found in the non-nutritive portion of plants and are called phytochemicals. The purpose of phytochemicals in plants is to protect plants from disease. Research is showing they may also protect humans from disease. Phytochemicals that are commonly available and high in anti-oxidants are found in pomegranate, red wine, tomatoes, water melon, flax seeds and barley.

A diet rich in anti-oxidant foods not only tastes great, but contributes to overall health and wellness. And if it slows down aging as well, sign me up!

This just in: Southern Hemisphere finishes their flu season and finds it wasn't as bad as expected. And according to an article published on the Finland Newsroom, "Finnish health authorities said in a statement that the swine influenza would be downgraded as a threat given that the bulk of patients appeared to recover well without medication or hospital care." This information comes on the heals of a CBS News report that finds that the cases of swine flu in the United States have been seriously overestimated. What gives? All of this seems to directly contradict what we hear and read on the daily news. Wherever one goes, the topic dejour is the swine flu.

People are indeed becoming nervous due to all the media sensationalizing of this topic. Talk of epidemics, death rates, vaccine shortages, it's getting crazy out there! According to CBS News, "If you've been diagnosed "probable" or "presumed" 2009 H1N1 or "swine flu" in recent months, you may be surprised to know this: odds are you didn't have H1N1 flu. In fact, you probably didn't have flu at all." In July of 2009, the Center for Disease Control (CDC) advised states to stop testing for H1N1 flu and they stopped counting individual cases. According to Dr. Joe Mercola, virtually every person who visited their physician with flu like symptoms since late July, were assumed to have swine flu with no further testing. Using superb graphics and pie charts, CBS goes on to state, that not only are most cases of suspected flu-like illnesses not H1N1, they're not even the flu but more likely some type of cold or upper respiratory infection.

Instead of being scared by CDC statistics, it is time to be pro-active. Once again, my personal thoughts turn to, not the treatment of the virus, but the natural building of ones immunity with the five essentials of health; Proper nutrition, enough exercise, adequate rest, stress reduction and maintaining a free-flowing nervous system.

Recently an "old" vitamin that rarely gets any attention has started to take news headlines away from the more popular vitamins. In the last few weeks, vitamin B2 (also known as riboflavin) has been touted as the vitamin to take if you suffer from migraine headaches. Vitamin B2 was discovered in 1934 when researchers were performing vitamin deficiency tests on, you guessed it, rats. Since then, scientists have found B2 to be an important part of the body's cellular processes, including metabolism of fats, proteins and carbohydrates. In addition to contributing to the body's cellular processes, vitamin B2 also plays a role in supplying energy to the body, and it has been shown to benefit the hair, skin and nails.

Vitamin B2 is a water soluble vitamin, which means it doesn't stick around in the body too long and needs to be replaced on a daily basis. Thankfully, generous amounts of vitamin B2 are found in milk, cheese, leafy green vegetables, legumes (beans), almonds, liver, mushrooms, yeast and eggs. Since vitamin B2 is water soluble, there are no reported incidences of toxicity and it is considered an extremely safe vitamin to consume, even during pregnancy.

Dr. Carolyn Bernstein, an attending neurologist and headache expert at Beth Israel Hospital in Boston, says that taking vitamin B2 in high doses may decrease the frequency and severity of migraine headaches. Dr. Bernstein recommends taking 400mg of vitamin B2 on a daily basis; the body will discard what it does not use. When taking vitamin B2, don't worry if your urine color turns bright yellow, as that is the excretion of the unused portion of the vitamin. If reoccurring migraine headaches are a big problem, it seems as though investing in vitamin B2 may be worth a try.

Warning. If the flu shot is something that you strongly believe in, this week's Health Tip may stir some inner thought. Recently, on the Fox News based Lou Rockwell television show, infectious disease expert, Dr. Kent Holtorf, was interviewed about his views on the swine flu vaccine. Dr. Holtorf offered several important reasons NOT to get the swine flu shot. According to Dr. Holtorf, the swine flu is simply another flu and is not unusually severe. The people who have the most trouble with the swine flu are persons whose immune systems are compromised with neurological conditions or bronchial conditions, such as asthma.

Additives to the vaccine that are supposed to trigger an antibody response may actually trigger an auto-immune response. These flu shot additives include mercury, aluminum and squalene. Mercury has been found to be more toxic to the brain than lead. Dr. Holtorf also states that this is the first year that mock flu vaccines were used to gain FDA approval, and that the swine flu vaccines that were used to acquire FDA approval will not be the same vaccines that will be given to the general population. Dr. Holtorf also added that 'over vaccinations' are a big problem in the United States, with children being given over 29 different inoculations prior to the age of two. Meanwhile, he states that veterinarians have backed away from repeated vaccinations of dogs because of side-effects (though we continue the practice with our children).

In addition, according to the information given on the Lou Rockwell show, this is the first time that both seasonal and pandemic vaccines will be given at the same time, so that the general population will receive two flu inoculations. Two vaccines are now being given because a single shot has failed to produce enough antibodies to deter the flu virus, which would seem to show that all other prior flu shots have been generally useless.

As far as I am concerned, the most important information I learned from the interview is that our health officials and the media have done nothing to show us how to boost our own immune systems. Rather, they have focused only on pharmaceuticals, such as the flu shot and Tamiflu. According to Dr. Holtorf, there is strong evidence that vitamin C and vitamin D activate the immune system, and that the trace mineral, selenium, can prevent the worst form of the flu. And, as always, it is wise to make an informed decision about any and all vaccinations, drugs and/or medications that have been made available for you to take.

The base of the foot has a fibrous band of tissue that connects the heal bone to the base of the toes. This fibrous band is called the plantar fascia (pronounced fash-uh). The purpose of this band is to support the arches of the feet. The plantar fascia is often subjected to overuse injuries, mainly due to excessive weight bearing.

Physical activities that require long periods of walking on hard surfaces, standing, or wearing shoes with little to no arch supports can cause an inflammation in the plantar fascia. Tight and overly contracted calf muscles are also a major contributor to inflamation of the fascia. This condition is called plantar fasciitis (pronounced fashee-EYE-tis). Symptoms of plantar fasciitis include pain and swelling and stiffness at the base of the foot. Pain is usually worse the first few steps of the morning, but will continue with each step throughout the day.

Home care for plantar fasciitis includes stretching the calf muscles and fascia of the foot, along with ice therapy. To stretch the calves, stand on a block about two-to-three inches high and press the heel towards the ground. You can ice the foot by placing your foot on top of a full bag of ice cubes and holding it there for a continuous twenty minutes. Stop once twenty minutes has passed. Rest without ice for twenty minutes, then repeat the icing. For the most effective results, ice and stretch at least three times a day until you see improvement. At that point, you can decrease the frequency and duration of the icing and stretching.

In some cases, plantar fasciitis can take up to a year to resolve. If the condition becomes chronic, chiropractic or physical therapy is warranted. In addition to stretching and icing, treatment can include adjustments to the feet, ultrasound, myofascial massage (to breakdown scar tissue) laser or electrical therapy. Sometimes orthotic support of the feet can help prevent further problems.

If you do have the symptoms of plantar fasciitis, Dr. Rolnick can determine if you need chiropractic adjustments, physical therapy or if a podiatrist needs to be consulted to rule out other conditions, such as heel spurs. And remember, plantar fasciitis is aggravated by open back shoes, sandals and flip-flops.

The list of health benefits that are gained by consuming fish on a regular basis is undeniable. Fish oil contains the essential fatty acid, omega 3. Omega 3 fatty acids have been shown to fight heart disease, lower cholesterol, prevent stroke, improve memory, prevent senile dementia and rid the body of inflammatory processes. Fish, itself, is low in fat, high in protein and has zero carbohydrates. Sounds as though fish is the super food.

There is one "small" problem. A lot of the fish that we eat is not healthy and contains toxic contaminates like mercury and PCB. PCB is the abbreviation for a chemical with a long name, which is found in ground water run-off. PCB is an active ingredient in many fertilizers. When it rains, the water from our lawns drains into the streets and sewer systems, then all of the chemical laden run-off (not only PCB, but gas and oil droppings) ends up in our lakes, streams, rivers and oceans. Mercury is found in the ocean from industrial air pollution and off-shore garbage dumping. The fish with the highest levels of mercury and PCB are canned white albacore tuna, marlin, shark, swordfish, striped bass, farmed raised salmon, fresh tuna, catfish and largemouth bass.

The safest fish to consume are croaker, flounder, herring, anchovies, halibut, wild salmon, shrimp, crab, lobster, Mahi-mahi, cod, canned-light tuna and tilapia. Since most of the contaminates are found in the fatty meat of the fish, filet the dark (fatty) meat off freshly caught fish. To make sure you are getting the benefit of omega 3 fats without eating too much fish, supplement your diet with a contaminate-free fish oil like Carlson's from Norway. Mix a teaspoon or two of fish oil into flavored yogurt and you won't even know it is there. For complete guidelines on what fish are safe to eat, how much one should eat and who should not eat fish, go to http://www.fda.gov.

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