One of the most important areas of interest to me in health care is the prevention of cancer. I am a strong believer in being proactive rather than reactive. Why wait around for disease to strike and then have to react to it with medical treatment to eradicate the disease? Isn't much better to act now and take steps to reduce the risk of having a terrible illness such as cancer?

Modern society has severely cut back on many habits that are protective of the body's ability to prohibit cancer development. In general, today's culture favors processed foods as opposed to whole, natural foods. In addition, the average population gets very little, if any exercise. Many doctors, Dr. Christine Horner in particular, feel that if we clean up our lifestyle, we could cut our risk of developing cancer in half. Dr. Horner is a best selling author on fighting breast cancer and a strong advocate and former spokesperson for the American Cancer Society. Dr. Horner feels that by eliminating foods and products that fuel cancer, we could easily reduce the risk of developing cancer by over 50%.

Dr. Horner's top four enemies of health and contributors of cancer are processed food, soft drinks, trans fats ( hydrogenated oils) and xenoestrogens. Processed foods contain very damaging chemicals that cancer cells feed on. The preservatives in food like sodium nitrite and nitrate are extremely carcinogenic. Soft drinks are very high in sugar. Cancer cells thrive on sugar. In addition, diet type soft drinks and foods are filled with artificial sweeteners which have been shown in numerous studies to be neurotoxic. Trans fats, villainous for having a very ill affect on heart health, are also bad for developing cancer. Every cell in the body is lined with healthy, protective fat. Trans fats are a harmful fat that becomes lined in the cells membranes. Xenoestrogens are foods or products that cause an increase and or mimic estrogen in the body. BPA, the lining found inside of cans and in plastics is a known xenoestrogen.

Dr. Horner feels, as do I, that if these foods or products were eliminated from the diet, a person's cancer risk could drop significantly. In addition, if a person were to add the following rituals to their lifestyle, their cancer risk would drop even further. Vitamin D3 should be taken on a daily basis when natural exposure to the sun is limited. Vitamin D3 has been found by numerous research studies to be one of the most powerful vitamins for preventing cancer. As far as diet is concerned, if more people would move towards a plant based diet (fruits, nuts, beans, vegetables) cancer risk would decrease even further.

Dr. Horner also feels that by making sure one gets enough sleep, exercise and less stress, cancer rates would drop dramatically in our country. While cancer does, in cases, have a genetic component, Dr. Horner feels that most cancer is lifestyle based. She states that if an Asian women (Asian women have a much lower rate of cancer) were to move to the United States and adopt our lifestyle, her risk of developing cancer would increase to the same rate as an American women's within ten years.

That being said, as I mentioned at the top of the article, it is much better to be proactive then reactive. If you make changes now to your lifestyle, there is a good chance you could be extending your life.

 

Weekly Thoughts and Tips Health Tip of the Week | Thought for the Week | Chiropractic Thought for the Week

 

 

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There is nothing like a steaming hot, rib sticking bowl of oatmeal on a cold winter day. Talk about a power breakfast, oatmeal itself is full of energy providing carbohydrates. And the "other stuff" you put into it can easily make this meal the most nutritious meal of the day. The health benefits of oatmeal are long.

Oatmeal helps to lower cholesterol levels in the blood. A daily dose of oatmeal has been shown in some studies to lower cholesterol 23%. In addition, oatmeal contains a special anti-oxidant that prevents damaging free-radicals from attacking the good cholesterol. This can also help to prevent heart disease. Oatmeal is high in the mineral magnesium which helps the body to use glucose properly and secrete insulin. This means that oatmeal can be a major help in preventing Type II, adult onset diabetes.

Also, oatmeal is high in fiber, so in addition to improving the elimination of digested foods, the fiber prevents blood sugar levels from spiking too quickly. When blood sugar spikes quickly, it also drops quickly which leads to an energy crash. A diet high in fiber, such as the fiber in oatmeal has been shown in studies to prevent certain types of cancer, like breast and colo-rectal. Another plus concerning oatmeal consumption is that oatmeal fiber contains beta-gluten fiber. Beta-gluten fiber has been shown to enhance and improve immune system function.

As I mentioned at the top of the article, what you put into the oatmeal can turn the bowl of plain oats into an extremely nutritious, health enhancing meal. Here is my personal recipe: 1 cup of rice milk brought to a slow boil in a pot. As the milk boils, add the pieces of one chopped banana and one apple. Add a teaspoon of cinnamon and a handful of raisins. As the mixture is simmering, mash with a hand held mash potato masher. The mashing releases the sugar from the fruit. Once mashed, add 3/4 cup of oats ( I use the quick oats), turn the heat way down and constantly stir. Sprinkle flax seeds into the oatmeal and add some crushed walnuts. Scoop into your bowl and add a teaspoon full of coconut oil to the top of the oatmeal. The coconut oil will melt into the oats just like butter. It's taste is to die for! But not only will it not kill you, it will help you to have a long, healthy life!

It's tough to be on the fringe. When viewpoints are in the minority, a little heckling can be expected. When your viewpoint directly conflicts with a sacred cow, like vaccinations, suffice it to say, one should be prepared for a lot of scrutiny. As a chiropractor I am used to being in the minority. A relatively new profession (112 years old), compared to medicine, but one that has climbed the ladder to become the third largest health care profession in the United States. As I was saying, it is tough to be in the minority.

The majority of parents in the United States vaccinate their children without question. The medical profession has a timeline and vaccine schedule. Parents bring their children in for vaccination shots and "just do it" as the commercial says. Forty years ago, when I was a young child, children were vaccinated with five different vaccines. Today, children receive 20 injections before the age of two and some vaccine schedules suggest that between birth and the end of the teenage years a child will have received 75 total injections of a combination of vaccines.

The biggest question to ask oneself is what has changed in the last 40 years that has caused our children to be vaccinated time and time again? Are we not healthier as a nation? Is there more disease now then there was then? Or has the bottom line become the bottom line? Vaccines are a cash cow. Where is there anywhere in the world where a product is manufactured and that said product is mandated to be given to every single child in the country, multiple times? The amount of money that comes from vaccines is astronomical. Maybe, that is why pharmaceutical manufacturers are constantly coming up with new conditions to vaccinate for.

So what's the problem? If vaccinations prevent disease and we can find new vaccines for new diseases, what is wrong with that? You know what? Nothing. If that is the case, then I am all for it. Sounds great. The problem is that according to vaccine researchers (the ones who don't work for the drug companies), repeated doses of vaccines are an assault on the immune system. According to these same scientists, ingredients in vaccines cause the inside of the body to attack itself and produce autoimmune diseases. Let's say this is hogwash and there is no direct proof of this happening, even though independent scientists say there is a direct connection.

Thirty or forty years ago, when there were only five vaccines, we never really heard of autism and ADHD. Flash ahead forty years and autism is now as common as any other ailment. Recent research is saying that 1 out of every 50 children may have some form of autism. ADHD afflicts 1 in 10 children according to the Center for Disease control. And auto immune diseases such as type 1 diabetes, Crohn's disease and asthma have increased dramatically in children over the last decade or so. It sounds to me, if the only thing we are doing differently is giving children more vaccines and multiple injections, than there may be a definite relationship to the rise in all of these conditions.

Am I saying don't vaccinate your children? That would be your decision, not mine. But, maybe it is time we start to ask more questions. Maybe there is a better way to do this. Does there have to be this many shots? Do infants have to be vaccinated the day they are born, before they even have a functioning immune system? According to Japanese health officials, when their country delayed infant vaccinations to the age of two, there was a dramatic decrease in vaccine related adverse side effects. Why can't we do that? Does it make sense to vaccinate a child on the day they were born for a disease that is typically spread by promiscuous sex and I.V. drug use? Couldn't it wait a few years?

Here is some food for thought. A German study, released in September 2011 found that vaccinated children have 2-5 times more diseases and disorders than unvaccinated children. 8000 unvaccinated children (an extremely large study group) were compared to vaccinated children in this study.

The bottom line, not the drug companies, but mine, is that we as a population need to demand more knowledge and accountability concerning vaccines from the pharmaceutical industry, our doctors and the politicians that give these companies cart blanche as far as mandates and corporate protection goes. If we don't do this, in my opinion, the health of our children and the health of our nation will only get worse.

One of the most common, yet least talked about bodily injuries, is the brain concussion. Inside the skull, sits the brain. The area between the brain and the skull is filled with cerebrospinal fluid (CSF). The cerebrospinal fluid protects the brain from light trauma, acting as a cushion between the soft brain and the hard skull. When the head is struck by force, the brain moves within the skull. The harder the force, the greater the movement and the less the CSF can absorb or cushion the brain from the solid skull.

There are two types of forces that can cause concussions. The first is impact force, when the head itself is exposed to blunt trauma. The second type of force is impulsive force. In this type of force, the head is not exposed to blunt trauma, but the head and neck are forcibly thrown forward and backward, as in a whiplash type accident. In both types of trauma, the brain is first affected by changes in intracranial pressure, blood flow, decreased oxygen and brain cell death.

The most common symptoms associated with concussion are headaches, dizziness, nausea, vomiting, blurred vision, tinnitus and balance disorders. In conjunction with these symptoms, MRI and, or CT scans are usually performed to check for potential brain lesions. In accidents and in today's society, physical activities (sports, recreation), head trauma is a fairly common occurrence. It is vitally important to monitor all head injuries with care and due diligence.

Most concussion injuries heal with proper rest and conservative management, but it must be noted that, depending on the type of trauma and how it affects the individual's brain, more serious complications, including death could result. In addition, When any athlete suffers a concussion, the athlete must be medically cleared before participating in sporting activities. Another bump on the head, before complete concussion recovery, could be catastrophic to the individual.

Each week, the Health Tip delves into ways to improve health and avoid things that may hamper or harm your health. Over the years, I have written helpful articles on vitamins, herbal supplements and natural foods. On the negative side of the discussion, health tips have featured harmful chemicals in foods and potential environmental hazards that impact your well being. That being said, as a practicing chiropractor, I have not dedicated much written word discussing chiropractic in the Health Tip of the Week (the Chiropractic Thought of the Week is another matter).

This week's Health Tip will discuss the recent proven benefits of chiropractic maintenance care. Maintenance or preventative care is chiropractic care that is taken on a regular basis, when a person does not have a health issue or complaint. Maintenance care is primarily dictated by lifestyle. The average chiropractic practice member who partakes in maintenance care, usually receives monthly spinal adjustments or check-ups. If a person has a more strenuous job or stressful lifestyle, that person may require more frequent care to maintain a healthy body. In that person, spinal adjustments may occur weekly or every two to three weeks.

The Rand Corporation (a non-profit think tank that provides research for decision and policy making), conducted a study on senior citizens and chiropractic care. The Rand study found that patients who were seen on a regular basis by chiropractic doctors were 15% less likely to visit a nursing home, 25% less likely to be hospitalized and 22% more likely to be mobile in the community. The Rand Study also found that patients who were under regular chiropractic care were more likely to report a better health status and also exercise more vigorously.

Another study, published in the Journal of Manipulative and Physiologic Therapeutics, found that regular chiropractic care increased productivity and decreased lost work time. As far as elite athletes goes, regular chiropractic care was found to reduce injury incidence. This study, presented in Portugal at the Congress of the World Federation of Chiropractic, compared athletes undergoing regular maintenance chiropractic care with a group of athletes who were not. The chiropractic group, over a four month period of time, had less incidence of injury compared to the control group.

How about the work place? Workers Compensation data from Illinois, Massachusetts, New York, Texas and Wisconsin reveal lower disability recurrence for patients under regular chiropractic maintenance care. Lastly, a large retrospective study conducted by Robert Blanks PhD and colleagues studied 2,818 individuals undergoing regular chiropractic care - these individuals reported an average overall improvement, ranging from 7-28%, in a battery of physical symptoms including stiffness/lack of flexibility in the spine, physical pain, fatigue, incidence of colds and flu, headaches, menstrual discomfort, gastrointestinal disorders, allergies and dizziness. More importantly, the incidence of colds and flu was reduced by an average of 15% in this large population who were undergoing regular chiropractic care.

The fact that needs to be taken from this week's Health Tip is that chiropractic is not a treatment for disease or specific health conditions. Chiropractic is way of improving function in the body. Regular spinal adjustments reduce friction on the spinal joints improving mobility. Chiropractic adjustments balance the musculature attached to and coming from the spine, enhancing performance. Last but not least, the spinal adjustment removes pressure on the spinal nerve roots allowing the nervous system to flow freely, improving function in the body and improving quality of life. Regular, maintenance chiropractic care, does a body good!

A very important topic in health care is intestinal flora. Flora is a nice, easy sounding word for bacteria. You are probably wondering why a nice and easy word like flora is being used to describe bacteria. In this case, the reason is because the bacteria in question is friendly. Intestinal flora is the helpful bacteria that is found in your gut. Unlike bacteria that can lead to disease, intestinal flora is a probiotic that exists in a symbiotic relationship with our body. Symbiosis is when two living organisms, in this case intestinal bacteria and the human body, live together to benefit each other. The bacteria feeds and multiplies in our digestive system (which is good for them) and provides the human body with needed health benefits (which is good for us).

Intestinal flora have been popularized in the media through the marketing of products called probiotics. Probiotics are foods that contain living bacteria that support digestive health. Foods that include yogurt, kefir, miso and sauerkraut. Probiotics help to maintain and promote the intricate balance between good and bad bacteria in the stomach and intestines. A healthy amount of intestinal flora contribute to the body's optimal state of health by enhancing immune system function, preventing a build-up of "bad" bacteria, producing certain vitamins and hormones for the body and defending against some diseases.

Recent, cutting edge research on intestinal flora is finding that gut bacteria can have an affect on the central nervous system and may even help to dictate your mood and mental health! Science has found that your gut lining is literally your second brain. The gut lining is made up of the same tissue as your brain tissue and has been found to contain more serotonin ( a neuro transmitter associated with mood control) than the brain itself. The latest research found that probiotics have a direct effect on brain chemistry.

The probiotic lactobacillus (found in yogurt) was found to reduce anxiety and depression related behavior due to the bacteria's high content of a neuro transmitter called GABA. GABA is one of the main neuro transmitters found in the brain. This is very exciting because this research may lead to ways of treating depression by supporting and building upon the friendly bacteria that exists in our intestinal flora. In the long run, this could mean certain psychological drugs might not be needed. In the meantime, think of adding daily yogurt to your diet or taking probiotic supplements. They may make you a happier person!!

Many people choose not to have the flu vaccine injected into their bodies. Reasons range from potential toxic hazards that may exist in every vaccine dose to the fact that the vaccination is not reliable protection from the flu. Even though there are two camps with distinct opinions concerning the pros and cons of the flu vaccine, it is 100% agreed that no one wants to get the flu virus and suffer through the sickness that occurs with the flu.

That being said, a study published in the May 2010 issue of the American Journal of Clinical Nutrition found that low doses of vitamin D3 supplementation reduced children's risk of contracting the flu virus by 42%. Researchers theorize that higher doses of the supplement (higher than those given in the study) would further reduce the risk of contracting the flu virus. The study, conducted by the Department of Epidemiology at Jikei University, School of the Medicine in Japan, found that vitamin D3 supplementation during the winter months could reduce the incidence of influenza A.

In this study, children were given 1,200 international units of vitamin D3 per day. Leading researchers in the field of vitamin D3 supplementation believe the optimal dosage for children would actually be closer to 35 units per pound of bodyweight. Adults may need as much as 8,000 units per day in the winter time. It must be noted that the best way to acquire vitamin D3 is through safe sun exposure. Many experts agree that the reason we have a flu season during the winter time is the lack of sun exposure caused by being indoors in the cold weather. The warmer weather and sun exposure during the spring and summer allow the body to manufacture its own vitamin D3 and, therefore, the supplementation requirements are much less during that time frame.

The fact that vitamin D3 may be the answer for fighting off the flu virus is very good news, considering that The Cochrane Summaries (distributed by an independent company that specializes in high-quality evidence for health care decision making) recently reviewed a flu vaccine database. The Cochrane Summaries examined vaccine data collected between the years 2006-2010 and reported that the flu vaccine is not the best and most effective flu prevention strategy available.

In my opinion, and in the opinion of many other doctors and medical researchers, the best flu fighting strategy is not the flu vaccine, but a sound regimen of proper nutrition, vitamin supplementation, exercise, enough sleep and vitalistic ways to keep your immune system working properly, such as chiropractic care, acupuncture, massage and meditation to reduce stress.

Hot beverages are very enjoyable to many people. Coffee, tea, hot chocolate and cider top the list of hot beverages that people enjoy, especially in the cooler months. If I told you that there is one hot beverage that stands head and shoulders above all the rest, one that was the drink of pharaohs in ancient Egypt and revered in many cultures, such as China, Mexico and Africa, would you be interested in giving it a try? There is a shrubby, tropical plant that grows in North Africa, Latin America, Thailand and the Caribbean. This plant has beautiful flowers with reddish, purple centers. When the leaves fall and the purple center is left, the red calyces center makes hibiscus tea.

The hibiscus plant has been used for centuries, not only in cultural ceremonies but to improve health. Only now, research shows that there are definite benefits to drinking hibiscus tea on a regular basis. Hibiscus tea is an herbal tea, which means it is caffeine free. Steeping hibiscus tea leaves in hot water for only a few minutes allows the flavor and nutrients of the hibiscus flower to fill your cup, and makes a beverage that is extremely beneficial to the function of the human body. Hibiscus tea has been shown to support healthy blood pressure, promote healthful cholesterol levels, aid in weight loss, help support memory and concentration, promote a healthy heart, help support the immune system and boost the effectiveness of vitamin C in the body.

Hibiscus tea has lipid enzymes (amylase inhibitors) that affect the way the body absorbs fats and carbohydrates. Amylase is an enzyme inhibitor that the body uses to break down complex sugars and to cut carbohydrate absorption. These same enzymes and inhibitors are also present in kidney beans. A study on extract from the kidney bean was published in the International Journal of Medical Sciences in 2007. The study concluded that amylase inhibitors produce significant weight loss, while helping to maintain lean body mass.

Since hibiscus tea is herbal and caffeine free, you can drink it multiple times throughout the day without any negative side effects. The tea will provide your body with nutrients that improve health and will help you limit your absorption of starches, allowing you to cut calories and therefore lose weight. If you are looking for a "new" beverage this holiday and winter season, give hibiscus tea a try. It has a great fruity flavor and will contribute to making this season a healthy one.

This is the time of the year when people from all over the world decorate their homes for the Christmas holiday. The center piece of the decorations is the Christmas tree. Christmas trees can be artificial or live, natural trees. The decision to have a live tree or an artificial tree is a personal choice. As with all choices, there are a number of facts to consider before deciding which tree you would like to use to celebrate the Christmas holiday.

Artificial trees are fashionably decorative and they last for years. A major benefit is that one doesn't have to worry about sweeping up pine needles all over the floor. Sadly, artificial trees are produced using fossil fuels and eventually end up in a landfill, adding to the offset of carbon emissions and the overall pollution of the environment. In addition, most plastic trees are manufactured in China, which also leads to high transport emissions during importation. Also, artificial Christmas trees are made of non-biodegradable plastics and may even have toxic metals in them, such as lead.

As far as live Christmas trees go, 34 million live Christmas trees are purchased each year in the United States alone. Christmas tree farms are a major contributor to the fight against global warming. Christmas trees absorb CO2 ( almost 6 tons per acre) and release oxygen into the environment, enough oxygen for 18 people to live and breathe for one day. Many people worry that cutting down a tree, only to discard it at the end of the holiday season is a waste of natural resources. But live trees are renewable; and Christmas trees are not usually cut from 'naturally' forested areas. Most trees come from specially planted Christmas tree farms. When one tree is cut down, the business owner plants more to replace the purchased tree.

Consider then, how much of a benefit to our environment the Christmas tree farming business is. A newly planted Christmas tree contributes to a healthy environment for over ten years before it reaches a mature size and is able to be cut down. Another major benefit to having a live Christmas tree is, once the holiday is over, the tree can be recycled and used for landscaping, gardening, playground material and even to help replenish beach dunes. In addition to the environmental benefit, Christmas tree farms are necessarily local businesses. So the money you spend on a locally grown tree supports residents of your area, who then contribute those dollars to the local economy. Lastly, fresh cut Christmas trees fill the house with that special aroma that enhances the holidays.

If you are in need of a Christmas tree this holiday season and you are on the fence as to which way to go, give a fresh, live Christmas tree a chance. It will smell nice and help the environment too!

Artificial sweeteners are one of the most commonly used ingredients in food today. Unfortunately, artificial sweeteners are also one of the biggest offenders to our body's overall health. Developed as a marketing ploy and designed to appeal to the calorie conscious consumer, artificial sweeteners were fast tracked for public consumption with little to no long term testing on their affect on health. In past columns, we have discussed the dangerous side effects of the use of aspartame (brand name, Nutrasweet). In this column, I would like to shed some light on a newer product that was designed to appeal to consumers who would like a more "natural" artificial sweetener.

Splenda, also known as sucrolose, is being marketed as an artificial sweetener "made from sugar, so it tastes like sugar." In reality, Splenda is an artificial sweetener derived from chlorinated sugar. It was released to the public with only two human research trials, the longest of which was conducted for only four days. In a recent study reported on in the Journal of Toxicology and Environmental Health, Splenda reduced the amount of good bacteria in the intestines by 50%, increased intestinal ph levels and contributed to overall weight gain. One of the more shocking revelations was that Splenda affected glycoprotein levels in the body which could cause certain medications to be blocked by the digestive system so that they are not absorbed by the body.

According to James Turner, Director of Citizens for Health, a consumer education group, the most common consumer complaints concerning Splenda are: gastrointestinal problems, migraines, seizures, dizziness, blurred vision, allergic reactions, blood sugar increases and weight gain. In conclusion, this research report is one of many that validates avoiding the use of artificial sweeteners. If you want to feel good and be healthy, just say no to the sweet stuff. For more information, visit the website, www.truthaboutsplenda.com.

Growing up as a child and teenager, my parents and grandparents often told me I needed to put on my coat or jacket so I did not catch a cold. For the same reason, I would also hear that I shouldn't go out with a wet head in the winter or swim in ocean or pool water that was too cold. A lot of the time, being the rebel kid that I was, I would do exactly what they told me not to do and never caught a cold. But sometimes I went out with a wet head and did not wear a jacket in the cold, and guess what? I did catch a nasty cold. Then, immediately afterward, I would hear the barrage of "I told you so's." (Could you imagine if I went out without a jacket and jumped in the pool at the same time?) So, what gives? Why did I occasionally get sick from being out in the cold and other times I did not?

The bottom line is cold temperatures and wet heads do not cause colds or illness. They do, however, have an indirect effect on whether or not a person gets sick. Cold temperatures can lower the body's core temperature. We know that this ‘lowering’ isn't so bad in the short term. Recent research by the Army Institute of Environmental Medicine found that a short term, immediate exposure to cold temperatures activates the immune system in healthy individuals by circulating certain hormones of the body that act as nasal decongestants (thus the runny nose when first going outside in the cold). The paradox occurs when a person is exposed to cold temperatures for a longer period of time.

As mentioned above, the cold lowers the body's core temperature from its normal average of 98.6 degrees, and that decrease has a negative effect on the body's immune system function. If the body's immune system is not working properly, a person is more susceptible to a germ or virus. Does this fact mean that you will catch a cold if you are outside all day without a jacket in cold weather? Not necessarily. If your immune system is functioning at 100%, probably not. The cold temperature would be just a small factor, as it may not be enough to dent your body's ability to fight off exposure to a germ or a virus.

Now we go to the flip side of the story, when someone's immune system is not functioning at 100% and they are exposed to cold temperatures or have a wet head in the cold air for more than a short period of time. Let us say that this person eats a lot of junk food, is poorly nourished, does not get enough sleep or exercise and/or is under a lot of stress. In addition, maybe he or she does not drink enough water, smokes cigarettes and/or is constantly exposed to toxicities in his or her food or environment. Bingo. Now combine a drop in core body temperature with this person's deficient immune system and he or she is going to get a cold from a germ that is a block away!

The fact of the matter is you do not need to be afraid of cold, wet, winter days. Cold temps will not cause a cold in your body. But if you are not taking care of yourself and are not doing things to enhance your immune system, you better bundle up in a coat and scarf and make sure you come in quickly from the cold this winter.

Flu Vaccine Update: This just in from the British Medical Journal (Lancet, published Oct. 26, 2011): British medical doctors and PhD researchers concluded a systematic review of randomized clinically controlled studies from 1967-2011, assessing post vaccination flu shot risk. Their conclusion, once the author's math was converted from "relative risk reduction" to the more accurate "absolute risk reduction," was that the flu vaccine only prevents the flu in 1.5 out of every 100 people vaccinated. Based on the review study, this gives the flu shot 70% ineffectiveness.

In keeping with the spirit of the fall season, autumn not only gives us the holidays of Halloween and Thanksgiving, but we also have favorite fall pastimes, including Indian summer, harvest moon, bon-fires, football games and home-coming. With all this great stuff, one of the best things about autumn is not an event or happening; it is a vegetable! Pumpkins may be the smiling face on your porch at Halloween but, more importantly, they are the scrumptious filling in your holiday pies and the flavorful ingredient in your soups and casseroles. Oh, and don't forget those seeds; 30 minutes in the oven with a little sea salt and viola, a terrific crunchy snack. Did you know that pumpkins are very good for you? The pumpkin is a member of the squash and cucumber family. It got its name from the Greek word "pepon," for large melon.

Pumpkins were first introduced to us by Native Americans during the time we colonized our country. America’s native people used pumpkins for practical purposes. They dried thin strips of pumpkin and used them as mats. More importantly, Native American tribes were well aware of the pumpkin's healing properties. Some tribes created salve from pumpkin seeds and pumpkin meat to help heal wounds. Native Americans also used pumpkin seed oil to treat burns and wounds.

Some folk healers believe that pumpkin can help with menstrual cramping, provide urinary and kidney support, and can even help rid the body of intestinal worms. In addition, research is linking pumpkin seed consumption to healthy prostate function. Pumpkin seeds contain phytosterols, which are protective compounds that may help prevent enlargement of the prostate gland. Research has demonstrated that pumpkin seeds also slow down the progression of arthritis, due to the anti-inflammatory effect the phytosterols have on the body.

Pumpkins are very nutritious and are high in potassium, vitamin A, zinc and beta-carotene (an important anti-oxidant). They are also low in calories, about 49 per 1 cup serving. One cup of pumpkin contains 12 carbohydrates, 2 grams of protein and 3 grams of dietary fiber. So, know that the next time you bite into a slice of pumpkin pie or eat a handful of pumpkin seeds, not only are you celebrating autumn by eating something tasty, you are doing something good for you!

It is time to talk about cigarettes. Most of us know that cigarette smoking is extremely dangerous to our health. Those who smoke cigarettes and know the risks choose to ignore the dangers for many reasons. Some of those reasons are apparent. Cigarettes provide a moment or two of pleasure. Tobacco, like alcohol, can relax the body and create a peaceful feeling. Cigarettes are still glamorized today by a segment of our youth. Teenagers think they look cool while smoking. (I know this idea is an old one, but it still holds true). Cigarettes may even help some teenagers "feel" more grown-up. Sadly, I have never met one person who thought the first time he or she tried a cigarette was a pleasurable experience, which brings us to the last 'reason' people smoke. The last entry on our list is likely the weightiest reason people continue to smoke: Cigarettes are addicting.

Gradually over time, cigarettes become a very expensive, dangerous habit that not only affects the life of the person who smokes, but the people around them as well. Generally, people think they are smoking tobacco, when in fact they are smoking tobacco with 599 additives added to the mix. The United States government approved 599 additives in the manufacturing of cigarettes. In the very old days, one just grabbed some dried tobacco, rolled it in paper and had a smoke. Not so much anymore.

These additives have been approved for food by the government, but these additives were never tested to see what would happen to them when they are burned. And that is the problem. The burning of these 599 additives changes their chemical properties and creates over 4,000 different chemical compounds found in cigarette smoke, many of which are toxic to the body and/or carcinogenic (cancer causing). Carbon monoxide, nitrogen oxide, ammonia and hydrogen cyanide are found in all forms of cigarette smoke, including first-hand and second-hand smoke.

Just so you are aware, hydrogen cyanide was used as a genocidal chemical weapon during World War II and ammonia is a poison used mainly as a cleaning agent. The main advantage of ammonia use by tobacco manufacturers is that ammonia boosts the impact of tobacco, so that it enhances the pleasurable effect of smoking. Another additive, carbon monoxide, is a colorless, odorless gas that reduces the amount of oxygen carried in the blood stream. Carbon monoxide also leads to heart disease because it accelerates the layering of cholesterol in the arteries. Carbon monoxide is a very potent poison. That is why carbon monoxide detectors are required in homes.

Statistically speaking, each year cigarette smoking kills the equivalent of three jumbo jet airliner crashes every single day. If three jumbo jets were to crash every day, I am quite certain I would not be flying on one. That being said, if 438,000 people are killed each year from smoking cigarettes, why continue? Why even start for that matter?

Knowledge is power. Maybe a majority of smokers do not realize that addictive and extremely harmful additives are mixed with their tobacco. If that is the case, share this info with everyone that you know and care about who smokes cigarettes. Maybe, just maybe, this information might help them to quit the cigarette habit.

I don't know if it is just me and my hyperawareness to health issues, but it sure seems that the flu shot is being heavily promoted this year. Everywhere I turn I see a sign that says, "Flu Shots Here!" Years ago, people would have to go their doctor to get a flu shot. Now flu shots are available at the pharmacy, your local church and even in supermarkets, of all places. My biggest issue with flu shots is not that people get them (if you want to have a flu shot, it is your choice, as it should be). But the issue is one of informed consent.

Informed consent takes place when people receiving a product or service have information that allows them to make an educated decision about whether or not they should utilize the product or service. For instance, we all watch those crazy drug commercials on TV. The commercial advertises what condition a drug is used for and then, as required by our country's drug advertising laws, it lists all of the possible side effects of the drugs, such as depression, kidney and liver disease and death. All drugs even contain literature that lists every possible side effect and what the drugs are made from. Once you have all this information, you make the decision whether or not to take the medication with knowledge of the drug, the risks and the proposed benefits. You have been informed and now you have the right to consent or not consent.

The flu shot seems to ignore the informed consent rule. All consumers are told is the good stuff. "Get this shot; avoid the flu." Seems like a no brainer. Who would want the flu? Maybe that is why millions of people line-up to receive this vaccination, which is really good news for the drug companies that manufacture and sell this product! This week's Health Tip will now shed some light on important information about the flu vaccine that may give you pause before you consent.

First, if the theory behind the flu vaccine was sound and the flu shot offered protection from the flu, the protection would be minimal, if at all. Why is that you ask? The flu vaccine is based on last year's strain of flu virus. The drug laboratories analyze flu viruses and come up with a drug to help the body knock them out. The only problem is that the viruses mutate from year to year and are never the same. This year's flu virus is not the same as last year's. Therefore, the shot cannot offer protection from this year's strain of virus.

Second, before electing to get a flu shot, you should know that flu vaccines contain harmful additives that are toxic to our body and, most importantly, toxic to our neurological system. The most common additives to the flu shot are thimerosal, mercury, aluminum and formaldehyde. Mercury and thimerosal are added to the flu shot as a preservative. Thimerosal, a known cause of birth defects, is still detectable in trace amounts in vaccines that advertise themselves as thimerosal-free. Also, hold on to your seat...thimerosal contains 49% mercury by weight. What's more, a thimerosal-free label still allows manufacture's to add mercury, which is a fixture in the flu shot. Mercury is a known neurotoxin with a toxicity level 1,000 times greater than lead. Due to its high toxicity, a few years ago the government mandated the removal of mercury from all vaccines, except the flu shot. Formaldehyde is used to embalm dead people and is a known cancer causing agent. It is used in the flu shot to inactivate the virus. Aluminum is added to promote an antibody response. It is also a neurotoxin and is linked to Alzheimer's disease. In addition, here is a list of some other common ingredients: Triton X-100, a detergent and ethylene glycol, which is the same as anti-freeze used in cars.

Manufacturers also add various antibiotics to the flu shot, such as neomycin, streptomycin and gentamicin. It is no wonder a lot of people become sick within a day or two of a flu shot! The best way to avoid the flu is to keep your immune system working at its highest level. Do this by eating right, taking vitamins, exercising regularly and getting enough sleep. These steps are a lot safer than a chemically, hazardous injection. This week's Health Tip gives you information you need about the flu shot. So the ability to make an informed decision is now yours...

Recently, I listened to an inspiring sermon by a gifted minister. His sermon imparted the topic of this week's Health Tip, which is the fact that mental and spiritual health are important aspects of over-all health. Many feel that one cannot disconnect man the physical from man the spiritual. Along that line, I would like to discuss Teshuva. Teshuva is the Hebrew word for repentance.

Repentance is defined as a change of thought to correct a wrong and gain forgiveness from a person who has been wronged. In religious contexts it usually refers to the confession of a sin. As far as health goes, I know from personal experience that when you correct a wrong and are granted forgiveness you "feel" much better emotionally, and that translates into a more relaxed physical state. According to the Hebrew faith, there are seven steps to Teshuva.

The first step is an ad-mission of a wrongdoing. One has to recognize that he or she has done something wrong and admit it to his or herself. Next, there has to be remorse. Remorse is not only being aware that you did something wrong, but also feeling it deeply inside yourself. Some would call that feeling "guilty." Once you feel remorse, then you would confess your internal sorrow and apologize, which allows you to take responsibility for your act. The fifth step to Teshuva is to make restitution. You have to repay the cost of what you did wrong; the matter has to be made right. Once you have made up for what you have done, it is time for reckoning. Reckoning is the contemplation or soul searching that you do within yourself. Reckoning is taking an honest look at yourself and having the intro-spection to ask, “Why did I do that in the first place?” Last, the seventh step to Teshuva is transformation. Trans-formation is the act of changing yourself to act in a new and better way, to become a new creation, an improved person.

So, now that I have the seven steps down, I will put them together in a fictional example. Let's say one night I come home late and I am backing my car into its parking spot. I misjudge the distance and run over the neighbor’s new sapling, completely snapping the tree in half. I get out of my car to take a look at the accident and think to myself, “If I move my car to the other side of the street, they will never know I did it.” After moving my car, I go into my house. Once inside, the feeling that I am doing something wrong comes over me. I admit that I have made a mistake. Now I start to feel remorse over the situation. I decide that as soon as day breaks, I will confess what I have done and apologize to my neighbor for running over his tree. If I am really brave (and to have com-plete Teshuva), I confess that I moved my to hide the accident and tell him that I am honestly sorry I did that. I then make restitution, not only by buying him a new tree, but by digging up the broken tree and planting the new one. Once that is done, I sit back and contemplate everything that has happened in this situation. I ask myself why I tried to hide the accident from my neighbor in the first place. Lastly, I learn from this experience that elimi-nating deception from my life will make me a better person and bring me less strife.

Utilizing the seven steps of Teshuva can be an important part of a person's emotional health. To admit, feel remorse, confess, apologize, restore, search yourself and transform your actions can make you a more complete person. It will allow you to be more in touch with your spiritual and emotional side, and will also allow you to become a better person for your family, friends and neighbors. As for your physical health, these steps will reduce stress and anxiety, and will re-place them rather immediately with acceptance and satisfaction. You will thus avoid heightened anxiety, blood pressure, digestive disorders and stress, and the variety of maladies that accompany those conditions. All these health gains are to be had by choosing positive action over a negative loop.

This week, we are going to talk about pee-pee. Since this is a serious forum and it is written by an educated healthcare professional, I will refer to pee-pee by its proper name, urine. Since we all urinate numerous times a day, it will be good to know exactly what is happening down there. Urination is the act of urinating. (So much easier to say pee!) Urine is the excess liquid wastes eliminated by the body. Humans eliminate liquid wastes in one of two ways, urination and perspiration (sweating). There is an entire system in the body dedicated to the elimination of soluble wastes. This system is called the urinary system.

The urinary system is made up of the kidneys, ureters, bladder and urethra. When food, liquids and drugs are taken into the body, they first pass through the digestive system, where they are broken down for absorption. The nutrients and chemicals then circulate through the blood stream. The body then sends excess liquid and nutrients that are not needed to the kidneys for filtration. The excess includes chemicals from drugs and medications. That is why so many drug side effects concern the kidneys and may eventually lead to kidney damage. The kidneys spend their entire life filtering waste products such as drugs. The fluid that remains after kidney filtration contains a variety of compounds, but is mostly made of a substance called urea.

Urea is actually odorless until it mixes with the water left over in the kidneys and then it has an ammonia type smell. The urea, water and other compounds are what forms urine. The urine passes from long tubes called ureters that are connected from the kidney to the bladder. The bladder is a small sac that contains all of the urine. When the bladder is full, nerves in the lining of the bladder send a signal through the spinal nerves to the spinal cord, up to the brain. Your brain then lets you know that it is time to empty the bladder or, as we educated healthcare professionals say, void the bladder. On a side note, the nervous system (brain, spinal nerves and spinal cord) not only controls this important response, but also controls the function of the kidneys and, for that matter, the function of every other system in the body. Ok. Back to the bladder. Once the bladder is full and it is time to void, the urine flows through a small tube called the urethra. The urethra connects to the outside of the body via the genitals and that is how urine is eliminated.

Despite what you may think, urine by itself is not toxic to the body. It does have some components that can be irritating to the eyes and skin but, overall, it is not harmful. Water treatment plants can process urine and extract suitable water for drinking. (And they do. My father, who ran a large water treatment plant, once said that the city water we are drinking has been drunk before. Yuck!)

From a healthcare perspective, urine is an extremely important window into how the body is functioning. A urinalysis can reveal hidden problems with a person's overall health, not to mention show drugs a person has taken into his or her body. So, the next time you have to go wee, you will know exactly how the process takes place. That knowledge is good to have because, after all, each of us is the owner of one body. We all should read the owner's manual every now and again.

When a blood vessel leading to or in the brain bursts, the brain is deprived of vital oxygen and nutrients. This incident is called a stroke. Strokes are the number three killer in the United States, affecting over 700,000 people each year. A stroke can leave you with weakness or paralysis on one side of the body, speech difficulties, balance issues and memory loss. A severe stroke can kill you. If it doesn’t, it may leave you paralyzed and in a coma. The bottom line is that a stroke is a condition that needs to be avoided at all costs.

Melanie Haiken from Caring.com has compiled a list of five foods that can lead to a stroke. Learn this list and avoid these foods:

(1) Crackers, chips, store bought pastries and baked goods and fried fast foods (like chicken nuggets, fries and onion rings). These types of foods contain hydrogenated oil (trans fats). Trans fats are dangerous artery blockers that not only contribute to strokes, but they also cause heart disease.

(2) Smoked and processed meat. Processed meats like bacon, sausage and cold cuts contain preservatives, sodium nitrate and nitrite. Sodium nitrate and nitrite cause blood vessels to harden and narrow.

(3) Diet soda. The reason diet sodas are a trigger for strokes is not exactly known, but Columbia University recently presented a paper at an American Stroke Association conference that said that diet soda drinkers had 60% more strokes than those who didn’t drink diet soda.

(4) Red meat. Red meat is high in saturated animal fat. Saturated animal fat clogs blood vessels by building up protein plaques in the arteries. If you eat meat, choose the leanest cuts available.

(5) And lastly, canned soup and prepared foods (frozen, store made). Why? Salt. High salt intake leads to high blood pressure, which is a major factor in stroke. People, who consume over 4000 mg of salt per day double their risk of stroke. According to the Center for Disease Control (CDC), Americans average close to 3500 mg per day, which is entirely too much sodium in the daily diet.

A stroke is not only devastating to the person it happens to, but it also has a major impact on the entire family. If you can avoid having a stroke by avoiding these five types of foods, I would make a huge effort to eliminate or decrease your consumption of them considerably, for your sake and for your family’s sake.

As far as overall health goes, one cannot attain, maintain or enhance health without a steady supply of plant based food (fruits, vegetables, nuts and legumes). For sake of simplicity in this week's Health Tip, I will refer to these foods as vegan. Vegan foods will provide the body all that it needs to be healthy. They are high in vitamins, minerals, carbohydrates, protein, antioxidants, phytochemicals and fiber, and are low in unhealthy saturated fat. Research shows that incorporating vegan foods into your daily diet will lower your risk of certain diseases, including cardiovascular disease, cancer, diabetes, obesity, osteoporosis, arthritis and eye disorders, and will also help you prevent high blood pressure and high cholesterol. Some of the physical benefits to eating the vegan way are more energy, healthier hair and skin, less body weight and fewer allergies.

The typical American diet contributes to many diseases. Many of our population rely too much on animal protein, dairy products and foods containing added sugar. By eliminating these types of foods, or reducing their intake and substituting with fruits and vegetables, average people can do much to reclaim their health and fitness. Most animals raised for meat consumption take in antibiotics or hormones, either directly or in the food that they eat. These harmful chemicals pass into our bodies in the digestive process. The accumulation of these chemicals over time can lead to disease.

In addition to eating a diet made up mostly of vegan foods for health reasons, there are also ethical concerns about a non-vegan diet. Animals raised for mass consumption often are treated inhumanely. Chickens and other fowl are crowded together in very small cages their entire life, never seeing the light of day. Young lamb are chained, immobile to very small pens and are given an extremely limited amount of food in order to make their meat more tender, so that it can be sold as veal. Cattle are no better off and are usually electrocuted as the method of slaughter. If you are a meat eater, you can eat meat without supporting animal cruelty by eating free range meat products. Free range animals are livestock that were raised on a farm and lived a healthy, relatively happy life before becoming our food.

In addition to concerns about cruelty, another big concern about a carnivorous diet is the environment. It is much more costly and detrimental to the environment to raise animals than to grow plants. Growing plants requires fewer resources and does not leave as much of a carbon footprint as raising livestock. Livestock produces substantial amounts of animal waste. Decomposing cattle poop produces methane gas, which is harmful to the ozone. In addition, the amount of grain needed to feed our cattle could literally feed all the population of third world nations that are threatened with starvation.

So, as you can see, eating meat does produce a bit of an ethical, as well as a health dilemma. That being said, last week I discussed the benefits of having meat in your diet and, as promised, this week we discussed the advantages of the vegan diet. Now, the rest is up to you. Read and reread these latest two Health Tips; give them serious thought and make the best decision for you and your loved ones. As with everything else in life, it may be (as Aristotle counseled us centuries ago) that moderation and reflection in all things is the key to health and happiness.

Astaxanthin (as-tax-an-thin) is an ingredient found in extremely small algae that live in the sea. Astaxanthin is a member of the nutrient family called carotenoids. Carotenoids are the naturally occurring pigments that give foods their colors. For instance, carotenoids are what give the yellows, oranges and reds to foods such as peppers and carrots. Astaxanthin is the carotenoid that gives the red color to salmon and the pink to flamingos. How so? Shrimp and Krill, high in astaxanthin are the main food sources for flamingos and salmon, thus their vibrant color.

Carotenoids are very powerful antioxidants. Antioxidants prevent and fight cell damage in the body. Cellular damage is a precursor for disease. Here is the amazing thing. As an antioxidant, astaxanthin is 65 times more powerful than vitamin C, 54 more times more powerful than beta-carotene and 14 times more powerful than vitamin E. Aside from being extremely powerful and healthy for the body, one of astaxanthin's main benefits is that it has the ability to cross the blood-brain and blood-retina barriers. This unique ability brings superior protection to the eyes, brain and central nervous system.

A diet that contains astaxanthin has been shown to have a positive effect in people with conditions such as glaucoma, cataracts, retinal arterial occlusion, venous occlusion, diabetic retinopathy, age-related macular degeneration (ARMD), cystoid macular edema, injuries to the brain and spine, inflammatory eye diseases (i.e., retinitis, iritis, keratitis, and scleritis) and Parkinson's, Huntington's and Lou Gehrig's (Amyotrophic lateral sclerosis) diseases, as well as Alzheimer's disease and other types of dementia. As you can tell from the above list, one of the body parts that seem to get a tremendous benefit from carotenoids is the eyes. Speaking of eyes, the old adage that eating your carrots is good for your eyes is true, because carrots are a carotenoid with eye protective anti-oxidants. While astaxanthin seems to trump carrots for eye health, eating carrots is another way to make sure your body is getting eye protective antioxidants.

Another important eye nutrient is lutein. Lutein is another carotenoid that protects the eyes in a very big way. Lutein is the carotenoid that produces the yellow pigment. It is found in yellow peppers, carrots and in leafy green vegetables such as spinach and kale. The macula of the eye contains the highest concentration of lutein, making lutein an important nutrient to consume for macular health.

Since this week's Health Tip has become an eye health discussion, I would be remiss to leave out two very important foods for healthy eyes... bilberries and black currants. The anti-oxidants found in bilberries (also known as huckleberries) and black currants have been shown to protect and enhance vision. Eye health is an often neglected part of the average person's health care program, but most of us value our eye sight beyond measure. Taking the steps now to include these nutrients in your diet will help to ensure that your eyes are working fine, well into the future. Do you think it would have helped us be more aware if Bugs Bunny had held a cup full of Krill in one hand and a carrot in the other?

In our last "Health Tip of the Week," we discussed the top three nutritional items that you need for optimal health. In this week's column, I will bring to your attention the top three things in the daily diet that you need to avoid. These three food ingredients stand out among the things that are detrimental to health and well-being. As with the top three things needed for good health, these bad guys have shown up year after year with more and more research proving how bad they are for you. The common factor these items share is that they are all ingredients in food that we eat; and they are all added to food because they are cheaper and less inexpensive to produce than the healthy ingredients they are replacing. Ok, are you ready? Here we go.

The number one item on my list is trans fats. Trans fats are hydrogenated oils food manufacturers add to food to increase its shelf life and decrease refrigeration requirements. These hydrogenated oils, most commonly hydrogenated soy, vegetable, coconut and palm oil are linked to heart disease, high cholesterol, obesity and liver dysfunction. The evidence proving that trans fats lead to heart disease is irrefutable. If you want to avoid heart disease and keep your heart healthy, you need to avoid foods with hydrogenated oils at all costs. Check the ingredient list in bread, granola bars and snack food, cereal, desserts, basically all pre-packaged food. It's usually in there, but there are more and more brands that steer clear of hydrogenated oil. Look for them; they're out there.

The number two item is high fructose corn syrup (HFCS). HFCS is used as a sweetener in food. It is very cheap to manufacture, has zero nutritional value and is sweeter than sugar. When corn syrup is processed using certain enzymes, what is left over becomes one of the most common ingredients in all manufactured food eaten today. The problem with high fructose corn syrup is that HFCS elevates cholesterol levels, dampens immune system function, scars the walls of arteries in our circulatory system and severely interferes with the body's ability to produce insulin, which leads to weight gain. In addition, eating foods with high fructose corn syrup tends to make you hungrier and causes you to eat more, leading to weight gain. A new study has found that children who eat large amounts of high fructose corn syrup (it's in everything!) are showing signs of early liver cirrhosis. If you think children today are heavier than the children of yesteryear, the culprit may well be HFCS! Just as hydrogenated oil, high fructose corn syrup is in most pre-packaged or processed food, but more and more companies are making products without it. Look for them; they're out there.

The number three item on my list of detrimental food products is artificial sweetener. Artificial sweeteners such as Nutrasweet, Aspartame, Sucrolose and Splenda have been thoroughly researched, and the research has found them to be excito-neuro toxins. These are toxins that have a negative effect on brain and nervous system function. Consumption of products containing artificial sweeteners can lead to symptoms that mimic multiple sclerosis. In addition, muscle aches and pain, memory loss and brain fog have all been reported with overuse of these products. The nervous system is the most important system in the body, as it controls all systems, cells and tissues. Therefore, disrupting nervous system function can lead to every symptom imaginable. You need to avoid artificial sweeteners for your body to work properly. If you are dedicated to avoiding them (check candy and gum, soda, all sugar free or 'diet' items, yogurt, etc), after a period of time your taste buds will no longer be desensitized to taste of it. You will realize that good old natural sugar tastes better and keeps you slimmer than its artificial rival.

Hydrogenated oils, high fructose corn syrup and artificial sweeteners are the top three food products that negatively affect health. There are many more out there, but if you take steps to eliminate these three, your body will thank you by being much healthier. And remember, if you're healthier, you're happier.

As I sit at the computer, pondering the next weekly installment of the "Health Tip of the Week," it has dawned on me that certain topics resurface periodically due to the ever evolving world of nutritional research. Each week we learn about the health benefits of certain vitamins, foods and other nutritional supplements. Some weeks the news tells us foods or products are good for us and other weeks it tells us that those same products may not be as good for us as we thought. Having published the "Health Tip of the Week" for several years now, I have been able to narrow down a list of nutrition absolute do's and don'ts for health and disease. Researchers have studied the following suggestions thoroughly over the years, and it is an unchanging fact that they are basic for the optimal health of you and your family.

In no order of importance, here is my personal list of essential health guidelines: Vitamin D3. D3 is the wonder vitamin of the new millennium. Shown to enhance immunity and strengthen bones by helping calcium become more absorbable, vitamin D3 has shown promise in preventing cancers, cardiovascular disease, regulating blood sugar and working as an anti-inflammatory aid. D3 has also shown itself to be helpful in improving cognitive function. Experts in Vitamin D research believe the ideal dosage is 35 units per pound of bodyweight, depending on sun exposure. If you are outside a lot in the spring, summer and fall, you need less Vitamin D3 due to your body's ability to manufacture D3 from the sun.

Next on my list of essential health ingredients is Omega 3 fatty acids. Omega 3 fats are the essential fats found in fish, krill and flax seed oil. These fats have extreme anti-inflammatory properties. It is important to realize that inflammation is an important marker in all disease, from cancer and heart disease to arthritis and muscular skeletal issues. Omega 3 fats are also essential for brain function and healthy nerves. Daily dosages have been shown to reduce neuropathy symptoms and calm children with ADHD. Experts agree that liquid oil is the best source of Omega 3 fats due to its absorbability. One teaspoon per fifty pounds of body weight is the optimal dosage.

Lastly, probiotic supplementation has shown indisputable promise in helping the body to be healthy. The human digestive tract contains millions of normal, healthy bacterial cells, which it uses to maintain the health of the body. Today's average diet, stressful lifestyles and drug usage destroys the intestinal bacteria. When this degradation happens, the immune system doesn't function normally and frequent illnesses and sicknesses can occur. Recent research has even shown that probiotics can positively influence our DNA and have an effect on genetic markers that influence disease. Probiotics are the bacteria that are present in yogurt, keiffer and other fermented foods, such as sauerkraut. Probiotic supplements are also available in capsule form from the health food store.

As far as essential health ingredients go, the bottom line is that an effort to include these three supplements in your daily diet will give you an outcome for greater health in the lives of you and your family. Next week I will talk about the three things that you need to eliminate from your daily diet. No worries, though. It's three in and three gone and the health you get out of it will be worth the effort!

As most of us know, regular exercise is essential for improving and maintaining overall health. Regular exercise not only helps you to maintain or lose bodyweight, exercise is extremely important for enhancing the performance of all of your bodily systems. For instance, exercise helps to regulate blood pressure, cholesterol and blood sugar levels. Exercise increases the body's metabolism, immune system capabilities, cardiovascular function and bone density. In addition, exercise has a positive effect on a person's mental outlook. The body produces certain hormones during exercise that elevate mood and emotional well being. Not to mention that exercise is the perfect way to reduce the negative effects of stress.

The biggest problem with exercise is, not so much exercise itself (exercise is as simple as walking), it is allotting the time to do it. Fitting an exercise program in an already hectic and busy day can seem impossible. Juggling kids and house work, long hours at work and doing errands and chores always seem to put exercising on the back burner. According to Cedric X. Bryant, PhD, Chief Exercise Physiologist of the American Council on Exercise, one of the best times to exercise is first thing in the morning. "Starting your morning with physical activity, you set the day's pace," Bryant says. "Morning exercisers tend to stick with their exercise habit," he says. "By doing the bulk of exercise first thing in the morning, you get your exercise in before other distractions can intrude. We can all relate to that because once the day gets going, it's hard to get off the treadmill called life."

According to Bryant, research suggests that morning exercise improves sleep, a benefit that could also promote weight loss. One study of overweight women between the ages of 50-75 showed that those who engaged in consistent morning exercise (about four hours a week) slept better than those who exercised less. In addition, exercise in the morning has a profound effect on the body's metabolism. Studies show that the body will continue to burn an excess of calories hours after the exercise session, promoting further weight loss.

Often the biggest concern among people who do not exercise is that they have too much to do in the morning before getting out the door. They feel they don't have time to fit in an exercise session. The solution to that problem is to wake up 30-40 minutes earlier, just for the exercise routine. Get out of bed, freshen-up and exercise. The first few sessions may be tough, and you will be more tired at the end of the day, but guess what? You'll sleep better through the night and may even end up going to bed a little earlier. A little more quality sleep, coupled with your new exercise routine can only mean one thing...a healthier, happier life!

The adrenal glands are walnut sized glands that sit on top of each kidney. The adrenal glands primarily produce three main hormones, glucocorticoids, mineralocorticoids and adrenaline. Glucocorticoids help the body convert food into energy. Minerlocorticoids help keep your blood pressure in the normal range. And adrenaline is in charge of the blood flow to your heart, muscles and brain. Because they manufacture these three hormones, your adrenal glands are responsible for maintaining metabolism, managing blood sugar levels, regulating inflammation in the body, balancing the body's salt and water, maintaining pregnancy, producing sex hormones and controlling the body's response to stress.

Eighty percent (80%) of Americans, at one point in their lifetime, suffer from a condition called adrenal fatigue. One of the main functions of the adrenal gland is its ability to help the body cope with stress. Conversely, too much stress can cause the adrenal gland to break down and suffer fatigue. The most common factors that "stress out" the adrenal glands are anger, fear, anxiety, guilt, depression and other negative emotions, overwork, excessive exercise, sleep deprivation, shift work, surgery, trauma or injury, chronic inflammation, infection, illness or pain, temperature extremes, toxic exposure, nutritional deficiencies and/or severe allergies. When the adrenal glands become depleted, hormone production levels decrease. This decrease then can lead to many different conditions, which affect the body of each individual in different ways.

Some of the most common symptoms and signs of adrenal fatigue include: fatigue and weakness, especially in the morning and afternoon; suppressed immune system function; increased allergic reaction; muscle and bone loss and muscular weakness; depression; cravings for foods high in salt, sugar or fat; hormonal imbalance; skin problems; autoimmune disorders; increased PMS or menopausal symptoms; low sex drive; lightheadedness; decreased ability to handle stress; trouble waking up in the morning, despite a full night’s sleep and, lastly, poor memory.

Detection and diagnosis of adrenal fatigue is fairly simple. There is an inexpensive test that you can purchase online and perform at home, called a salivary cortisol test. This test is more accurate than the blood test called ACTH, which most medical doctors prescribe. The ACTH test only recognizes extreme underproduction and over production of adrenal gland hormones, while the salivary cortisol test recognizes more particular hormone production.

If you do suffer from adrenal fatigue, it can take your body 6-24 months (depending on severity) to right itself when you take the proper steps to restore adrenal function. These steps include listening to your body and resting when you feel tired, sleeping-in when needed, exercising regularly (but not extremely), eating a healthy whole-foods diet, avoiding stimulants such as coffee and soda and, most importantly, maintaining proper blood sugar levels. You can achieve regular blood sugar levels by eating wholesome, nutritionally dense, small meals at consistent intervals throughout the day. The adrenal glands are extremely important to your health and well being. By taking the steps needed to improve their performance, you can eliminate and prevent many illnesses.

Food products made with soy can be dangerous to your health. This is a shocking statement, as almost every processed food contains some form of soy and 85% of all consumers believe that soy is a health food. Popular processed soy products like soy milk, soy cheese, soy burgers and soy ice cream are commonly thought of as healthy alternatives to the non-soy variety. The trouble begins with the processing of the soy bean into separate components that are used as food ingredients. The soy bean is most commonly processed into soy protein, soybean oil and soy lecithin. Dr. Kaayla Daniel, author of The Whole Soy Story, says “Today's high-tech processing methods not only fail to remove the anti-nutrients and toxins that are naturally present in soybeans but leave toxic and carcinogenic residues created by the high temperatures, high pressure, alkali and acid baths and petroleum solvents."

Findings from numerous studies have found that processed soy ingredients raise homocysteine levels in the blood. Homocysteine is an amino acid that can build-up excessively in the body and can lead to heart disease, stroke and birth defects. In addition to the threat posed by processed soy protein, a high soy diet has been linked to thyroid problems, cancer, brain damage, reproductive trouble (soy increases estrogen levels), kidney stones, weakened immune system and food allergies. Sadly, you are consuming soy whether you are buying soy products or not. Ten percent of the average person's calories come from soybeans, usually in the form of soy oil. The typical list of ingredients on any processed food box may contain 2-3 different soy ingredients.

The soy bean has become a billion dollar business and is one of the largest cash crops in the nation. The Monsanto Corporation has genetically modified the soybean (which has its own negative health effects) and owns the patent on the soybean seed. Monsanto has even taken mid-west farmers to court for failing to follow its soybean seed rules. Many cases involve the Monsanto Corporation suing farmers for using soybean seeds harvested from plants grown from Monsanto soybean seeds. Even though this practice of using harvested seeds to plant crops has been used by farmers for thousands of years, Monsanto would like farmers to use only its seeds. There is so much money involved in the soybean industry, corporations will go to extreme lengths to extend and protect their profits. That is why millions of dollars are spent on marketing and advertising the soybean as a "health food product."

The only way to completely avoid soybean additives is to eat whole foods and prepare them yourself. One important fact in this story is that not all soy is bad for you. Fermented soy, such as miso, soy sauce and natto are healthy for you because the fermentation process reduces the harmful toxins in soy and also increases probiotics, which are important for healthy digestion. However, before eating soy beans or products containing soy protein, soybean oil or soy lecithin, consider the current research involving soy; and do not accept the label of soy 'health food' without taking a closer look. If you have the facts, you'll choose good food that will help build good health.

The average American eats about 1 1/2 teaspoons of salt a day, the equivalent of 3450 mg each day. The recommended daily allowance of sodium is about 1 teaspoon a day (2300 mg). And if you have high blood pressure, the recommendation is even less, 2/3 teaspoon per day (1534 mg). Too much salt in the daily diet leads to heart disease, high blood pressure and stroke. Salt intake will increase blood pressure; the more salt in the diet, the higher the blood pressure goes. Once your blood pressure reaches a certain level, your risk of stroke increases dramatically. Lowering salt intake is a proven and simple way to decrease risk factors for suffering a stroke, which can be extremely devastating to your life and your family. Another reason to avoid high salt food is that salt retains water in the body. Too much salt in the diet can cause weight gain and puffiness.

So where does all the salt come from? I mean, if you are not sprinkling salt on your food, how does 3,450 mg of sodium end up in your diet each day? The answer is processed and manufactured food. Seventy-five percent of our average daily sodium intake comes from processed foods, such as tomato sauce, soup, prepared mixes, canned food, condiments, and processed meats, including sausage, bacon and cold cuts. Another culprit for high levels of sodium in our food is all the chemicals that are added to processed and manufactured food. In addition to the directly added salt, chemicals such as baking soda, baking powder, sodium benzoate, MSG, sodium alginate and disodium phosphate all contain high levels of salt.

To give you an example of how much sodium can be in a little portion of processed food, one slice of Kraft American Cheese has 290 mg. Ketchup is a big offender as well, with 190 mg per tablespoon. As far as processed food with way too much sodium goes, here is a list of the biggest offenders: Frozen dinner, 780 mg. Ready to eat cereal, 390 mg. Canned vegetables, 700 mg. Dry roasted salted nuts, 190 mg /per ounce. Potato chips and pretzels, 200-400 mg. The types of foods from chain-type restaurants can contain as much sodium as the daily recommended allowance of 2300 mg in one meal!

So, how do we avoid the salt? First, start eating naturally. Naturally means fresh food, such as fresh vegetables and fruit. Stay away from food in a can, bag or box. If you have to use a canned or box food, look for the sodium-free or low salt versions. Adding your own pinch of salt to sodium-free products results in way less salt than would be contained in the 'regular' salted product. Possibly the most important thing you can do is to look for the sodium content on package labels. If the sodium content is 12% or more of the RDA, then that product has too much salt. As far as enjoying the food we eat goes, salt tastes like salt. Too much salt in or on food makes all food taste the same, salty. So, do yourself a favor, enjoy food the way it tastes naturally and, at the same time, preserve the kind of health that makes life worth living.

Research shows evidence that the long-term accumulation of aluminum in the brain can contribute to the development of Alzheimer’s disease. Alzheimer’s disease is a common type of dementia resulting in a decline in intellectual function. The average person ingests 3-10 milligrams of aluminum a day, which totals 90-300 milligrams each month. Aluminum toxicity can lead to colic, rickets, stomach trouble, nervousness, headaches, kidney and liver conditions, memory problems, weak bones and aching muscles.

Aluminum is a naturally occurring element present in the earth’s crust. It is found in our soil, air and water. The trouble begins with the “addition” of aluminum into our bodies from unnatural sources, which can occur through diet and exposure. Many manufacturers use aluminum to make cookware, utensils and foil wrap. It is found as an ingredient in over-the-counter pain pills and anti-inflammatory medications. Aluminum is also a main ingredient in baking powders, toothpaste, deodorant, table salt, grated cheese and bleached flour. Many municipal water supplies are treated with aluminum sulfate and fluoride. The two combine to make aluminum fluoride, which is very difficult to pass out of the body. If aluminum fluoride is absorbed into the body’s cells and tissues it stays there, negatively impacting health. One of the biggest sources of ingested aluminum is antacids used for digestive problems, which include brands such Tums, Mylanta, Maalox and Rolaids.

If you question whether you suffer from aluminum toxicity, a hair analysis can determine aluminum levels in your body. You can detoxify aluminum from the body with certain nutritional supplements, such as apple pectin, and/or by using an intravenous mineral treatment called chelation therapy. If you would like to avoid aluminum toxicity altogether, maintain a diet high in fiber (aluminum can bind to the fiber and portions may pass through the bowels), use only stainless steel, iron or glass cookware to prepare, bake and cook food (check the materials stamp on the underside of the pan) and avoid the use of products that contain aluminum. For instance, aluminum-free baking powder, flour, toothpaste and deodorant are all available at the health food store or online from various vendors.

The ever evolving field of nutrition does not stand still for a single moment. Each year writers can use new information to reform topics that have been written about in the past. It is with great joy that I am able write once again about one of my favorite topics, the tomato. In regard to summertime treats, one would be hard pressed to find a more satisfying food than tomatoes. Tomato sandwiches, tomato salad, Gazpacho, a handful of cherry tomatoes, sliced tomato on a big burger, nothing beats a tomato. Tomatoes are loaded with folic acid, vitamin C, vitamin E and vitamin A. Tomatoes are high in carotenoids.

Carotenoids are the chemicals that give fruits and vegetables their yellow and red colors. The four main carotenoids found in tomatoes are beta-carotene, lycopene, phytoene and phytofluene. These carotenoids are what give tomatoes anti-cancer properties. Studies show that eating tomatoes on a regular basis can reduce the risk of cancers, such as ovarian cancer, digestive tract cancers and prostate cancer. As a matter of fact, men who eat four servings of tomato product per week were shown to have a 40%-less risk of developing prostate cancer. One study even showed prostate cancer regression after only three weeks of eating 3/4 of a cup of tomato sauce per day! In addition, eating tomatoes decreases the risk of cardiovascular disease and asthma and lung disease. Blah, Blah, Blah. This is the stuff we knew already.

Here is the new information on tomato nutrition. Or should I say, here is the skinny on tomatoes. Eating tomatoes can help you lose weight. Tomatoes contain chemicals in their skin called bioflavonoids. Bioflavonoids are naturally occurring plant compounds that help fight disease in the plant, itself, and give plants their pigment. The two main bioflavonoids in tomatoes are quercitin and kaempferol. The main selling point of these bioflavonoids is that they may counteract inflammation in the body.

When inflammation is reduced, the body manufactures more of its weight loss hormone, leptin. Leptin plays a major role in suppressing appetite and regulating metabolism, which are both important components of losing weight. So the next time you are trying to decide whether to have a second helping of pasta salad or tomato salad at a backyard barbecue, go with the tomato salad. Not only will tomato dishes taste great but, in the long run, they can help you be healthier and slimmer!

Knowledge is power, especially when it comes to living a healthy life style. The more you know, the more you are able to apply beneficial health practices to your daily life, helping your body to be as healthy as it can be. When I go out and about, it is tough not to notice that the average person's build is not fit and slender. The average person is overweight. I would even say that the average body build borders on obese. (Obesity is defined as over weight by 30 pounds.) And there is a very large (no pun intended) segment of the population that is morbidly obese (over 40 lbs). It is no surprise that being over weight is a huge (again no pun...) contributor to disease. Excess weight leads to heart disease, diabetes, circulatory problems, digestive trouble and the development of cancer, just to name a few maladies. I sincerely believe people want to be healthy and they do not want a life-threatening disease, yet most people continue on the weight-gain trail.

This reality brings me back to the original point that I was trying to make. Knowledge or, to put it more aptly, lack of knowledge is the real cause of being over weight. Thus, it is the real cause of disease in society today. A trip to the supermarket and a few minutes of observation will lead you to the same conclusion. Look around and watch what people put in their carts. The amount of "junk" food that is sold is astronomical. Even the so-called "regular" food that we consider normal, the stuff in boxes and cans, is so full of chemicals, preservatives, trans fats and omega 6 fats that it is literally sickening. There is a reason that these foods are called processed. Jack Lalanne, the famous fitness pioneer who recently passed away at 93 years old once said, "If man makes it, leave it alone." Naturally, he was referring to processed food.

The determinative question is, if there are certain chemicals and ingredients in food that lead to disease and cause weight gain, and if you knew what these ingredients were, would you knowingly eat them? I don't think so. The problem is that most people don't know. They are not aware of what is actually healthy and what isn't. The study of nutrition needs to be practiced and applied on a daily basis. There needs to be more of an emphasis on nutrition in our school systems. Not just the basics, but the science of nutrition. And it shouldn't be one or two lectures a school year, but it should be taught on a daily basis, like reading, writing and arithmetic.

For the grown-ups out there, it is not too late. Go to the book store and grab the latest healthy eating book. You will learn a lot and be able to apply what you learn to help you and your family live long, healthy lives. What's more, when you go to the supermarket armed with greater knowledge of nutrition, you will undoubetly find shopping (and eating) more interesting, satisfying and even fun.

According to researchers at Auburn University in Alabama, and as reported in USA Today and on Mercola.com, flip-flops may throw off your stride and cause pain in your lower legs and feet. University researchers recruited 39 college-age men and women and measured the gait of those participants as they walked on a special platform wearing flip-flops. On another day, the same participants walked across the platform wearing their own athletic shoes. When the participants wore flip-flops, they took shorter strides and their heels hit the ground with less vertical force. When people walk in flip-flops, they apparently alter their gait, which may explain why lower leg and foot problems occur in people who wear flip-flops frequently.

Tony Bruno, a certified Muscle Activation Techniques Specialist, says that wearing flip-flops can not only cause dysfunctional changes and pain in your foot, these changes can resonate all the way up to your head, neck and jaw. The main reason for this problem is that the toes try to grip the bottom of the flip-flop to hold them on your feet. If you observe your toes in flip-flops, the far end (top) of your toe is trying to flex down to hold the flip-flop on, while the other (middle) part of your toe is trying to bridge up. This is the exact opposite of what the toe muscles are supposed to do. The effect is the improper toe action shortens your walking stride, preventing the natural “locking” of the foot. This result forces your hip and leg musculature to work harder, and even forces some muscles to shut down. If you wear flip-flops or a flip-flop type sandal as your main shoe in the summer and you suffer from unexplained ankle, knee, hip or back pain, the flip-flop may be the culprit.

Walking barefoot is actually the healthiest for your feet. In cultures in which the people walk barefoot, conditions such as bunions and hammer toes are non-existent. Barefoot walking builds greater agility, denser muscles on the bottom of the feet, less deformed toes, greater flexor strength, more ability to spread the toes and more flexibility of the gluteal and hamstring muscles. While walking barefoot is not practical or safe all of the time, it is an ideal activity you should incorporate into your day when possible. When not able to go barefoot in the summer months, wear sandals that have straps over the top of the foot and the back of the ankle. These sandals will allow your toes to function properly and you will still have a fashionable, cool summer shoe!

"Little Miss Muffet sat on her tuffet, eating her curds and whey. Along came a spider who sat down beside her, and frightened Miss Muffet away." A very strange "whey" to start a health tip... unless you are going to talk about whey protein! Whey is the liquid material left over when cheese is produced, and is mostly utilized for its protein content. Its major selling point is that it is digested and absorbed into the body rapidly. This quick absorption rate appeals to bodybuilders and athletes, as the protein is readily available for muscle building.

Whey protein also has ingredients that allow for a better flow of nutrients to the areas of the body that help to rebuild and repair muscle tissue. For non-athletes, the amino acids in whey protein have been shown to have anti-cancer properties and the benefit of boosting the immune system. In addition, research shows that whey protein may improve cognitive function and memory, contribute to wound healing and body detoxification, and may reduce the risk of cardiovascular disease, high blood pressure, high cholesterol levels and Type 2 diabetes.

For those of us who exercise first thing in the morning, a recent study published in the Medicine and Science in Sports and Exercise journal demonstrated that consuming whey protein (20g protein / serving) 30 minutes before resistance training boosts your body's metabolism for as much as 24 hours after your workout. Thus, it enables you to burn additional calories while you are at rest. Interestingly enough, if you consume an additional 20 grams of whey protein an hour after exercise, the effect on your body's metabolism and calorie burning efficiency is even more positive.

Whey protein is available in powder form as a protein supplement. The best whey proteins are all natural, sugar-free and do not have artificial sweeteners. The Healthy and Fit company (available at Vitamin Shoppe and online) manufactures an all-natural whey supplement that contains stevia leaf as its sweetener. Dr. Joe Mercola also sells an all-natural, organic whey protein supplement on his website, Mercola.com.

As I sit here in 100-degree heat, slaving over my lap top computer to type my weekly Health Tip, the only thing I can think of is a cool glass of water. When air temperature rises, the body's innate response is to cool itself. The body reduces its internal temperature through perspiration. Sweating cools off the skin and helps to keep the body's temperature where it belongs, at 98.6 degrees. This cooling process is why it is extremely important to drink water at regular intervals during hot, sweltering days. If the body perspires too much and water is not replaced, the body will show signs of dehydration. Initial signs of dehydration may include joint and muscle pain, muscle cramping, backaches, headaches and constipation. In addition, the odor of urine will become stronger and the color will also become more yellow, or amber.

If dehydration is sudden and acute, it is called heat stroke. Heat stroke is very dangerous and will cause the body to shut down. If heat stroke is not caught immediately, death may occur. Signs of heat stroke include cold and clammy skin, incoherent speech and unconciousness. The body is made up of 60-70 percent water, with most of the water contained in the blood. Your muscles, lungs and brain also contain a lot of water. While the body loses water while perspiring, it also loses water through urination and breathing. Naturally, active people use more of the body's water supply than sedentary people. Caffeine and alcohol consumption also reduce the body's water supply and can contribute to dehydration.

The bottom line? In "normal" temperatures, the average person needs to drink frequent glasses of water at regular intervals throughout the day. Some experts believe you can estimate the amount of water your body needs each day by taking the total pounds of your bodyweight and dividing that number in half. The divided number would be the number of ounces of water you need to drink per day. For instance, if a person weighs 160 lbs, he or she should drink 80 ounces of water each day. (A serving-size cup of water holds 8 ounces; a pint glass holds 16 ounces.) At any rate, drinking water is one of the most important things a person can do to be healthy. In the heat of a hot summer day, it tastes great and it can save your life!

Lyme disease is an inflammatory disease spread by the bites of ticks. Mice and deer are the animals that are most commonly infected with Lyme disease, and ticks that bite infected mice or deer pass the bacteria on to humans. Lyme disease was first reported in the United States in 1975 in the town of Old Lyme, Connecticut. Once typically found in the northeastern United States, Lyme disease is now reported in Minnesota, Wisconsin, the Mid-Atlantic region and the Pacific coast.

The first sign that you have been bitten by a Lyme infected tick is a bull's eye shaped rash circling the bite area. It is extremely important to begin antibiotic therapy at the first sign of the rash. Subsequent symptoms that may develop include chills, fever, headache, lethargy and muscle pain. If left untreated, Lyme disease can cause itching, joint inflammation, neck stiffness and erratic behavior. Advanced symptoms from undetected Lyme disease include memory disorders, nerve damage, numbness, sleep disorders, decreased concentration and vision problems. A simple blood test will detect Lyme disease. Then a doctor will prescribe a course of antibiotics to kill the bacteria that is causing the disease.

When diagnosed and treated early, the body can cure Lyme disease with antibiotics. If left untreated, Lyme disease symptoms may become permanent. In addition to antibiotic therapy, there are natural treatments that can help to ensure a complete recovery. Omega 3 fats (the fats found in fish & krill oil), ginger root and reishi mushrooms are anti-inflammatory in nature. Since Lyme is an inflammatory disease, it makes sense to boost your intake of one or more of these supplements. Garlic has been shown to have strong immune system support. In addition, vitamin C has anti-viral and anti-bacterial components and maybe helpful in the fight against the Lyme bacteria. Multiple doses throughout the day are the best way to supplement vitamin C.

Once antibiotic therapy is complete, it is extremely important to supplement probiotics in the diet. Probiotics, such as acidophilus found in yogurt, will replenish the friendly bacteria killed off by antibiotic therapy. Chiropractic adjustments have a beneficial effect on the nervous system and can help the immune system work more effectively. Also, chiropractic adjustments are of benefit to people who have late stage Lyme disease that was previously undetected and untreated. The spinal adjustments improve nerve flow through the body and also help with the muscle aches, pain and soreness.

Be conscious of the fact that the best defense against Lyme disease is a good offense. Whenever you are in the woods, grass or doing yard work, afterwards it is important to inspect your body for ticks. If you have been bitten by a tick, be on the lookout for the bull's eye rash or other symptoms, as a rash or red circle does not always appear around an infected bite. Get a blood test as soon as possible if you suspect you may have been exposed to Lyme disease and, if you have been exposed, treat accordingly.

The end of the world did not occur yet, so if you were thinking it was a good time to give up doing all of the difficult things it takes to be healthy, you can think again! Now it is time to focus on living longer, but more importantly, living longer and healthier. After all, if you are going to live longer, you want to spend your days living life the way you want, rather than in a nursing home or hospital. Focusing on health should dramatically improve your quality of life in the golden years.

For instance, in a 15-year study published by the American Journal of Clinical Nutrition, Omega 3 fats were found to decrease the risk of dying from inflammatory diseases. Inflammatory diseases include heart disease, cancer, multiple sclerosis, Alzheimer's disease, asthma, rheumatoid arthritis, ulcerative colitis, Crohn's disease and a host of other illnesses. Omega 3 fats are the fats that are contained in fish oil and krill oil. Omega 3 fats release a substance called resolvins that control inflammation in the body.

According to Dr. Joe Mercola, of the famed Mercola Wellness Center in Chicago, "When your body's inflammatory process works correctly, it prompts your body's white blood cells to protect you from foreign invaders like bacteria and viruses through a type of inflammation. This type of acute inflammation will help heal your body of injuries and infections, and is responsible for the redness, pain and swelling that often accompanies such conditions during recovery. There are times, however, when your immune system may mistakenly trigger an inflammatory response when no threat is present, leading to excess inflammation in your body that can fester silently for years until disease develops."

When we eat a diet high in omega 6 fats (saturated animal fats) or we eat fats that are oxidized (fats from processed foods, such as hydrogenated oils) we increase inflammation in the body. A diet high in sugar will contribute to inflammation as well. But, on the opposite end of the spectrum, when we eat healthy fats like fish oil and krill oil we can reduce inflammation in the body, preventing disease and promoting health.

A good rule of thumb for individuals is to supplement the diet with one teaspoon of liquid fish or krill oil per fifty pounds of body weight. If you don't mind the taste, you can power it down by the spoonful. If the "fishiness" gets you, you can mix your omega 3 fats in orange juice or a bowl of yogurt. My kids have been getting a teaspoon of fish oil (and their liquid vitamins) mixed in juice every day since they were babies. While we are far from babies, good nutrition now will help give all of us good health later.

In light of the record setting pollen counts and the greater than normal sinus issues that are occurring, this week's health tip is devoted to allergies. According to Pollen.com, an allergy is a heightened sensitivity to a foreign substance (an allergen) that causes the body's defense system (the immune system) to overreact when defending itself. Normally, the immune system would only react if a harmful substance, such as bacteria, attacks the body. In people with allergies, their immune system is working too hard, and it reacts even to relatively harmless substances, such as pollen.

The severity of an allergic reaction can vary from mild discomfort to life threatening situations. Allergens can stimulate an immune response when you breathe in or touch an allergen, or when you ingest a certain food or beverage, or when you take a certain drug or medication. Common allergic reactions include eczema, hay fever, asthma and hives. Common triggers are food allergies, pet dander allergies and reactions to the venom of stinging insects, such as wasps and bees. The most common medical treatments for allergies include avoidance o known allergens, use of anti-histamines, steroids or other medications, and immunotherapy to desensitize the allergic response.

On the other end of the spectrum (the end that I think is best), there are the following commonly employed natural treatments. First, you may use a neti pot. Neti pots rinse away allergens from the sinuses with salt water. A recent study found that flushing the sinuses with salt water was an effective way to fight allergies. Also, the study found that neti pot users were less likely to use medication. Second, there is Quercetin, a plant compound that is a natural anti-histamine, which inhibits allergic responses. Quercetin is found in citrus fruit, onions, apples, tomatoes and broccoli, and is also available in supplement form. Third, Omega 3 fats, found in fish oil, walnuts and flax seeds, have also been shown to lower inflammation that occurs with a allergy attack. Fourth, Stinging Nettle and Butterbur weeds are herbs that have large anti-histamine qualities, but have none of the dangerous side-effects of anti-histamine medications. Stinging Nettle and Butterbur are also sold in health food stores in capsule form. Last, but certainly not least, is chiropractic care. Chiropractic care, while not a treatment for allergies, improves the function of the immune system.

As discussed above, the immune system defends the body against allergens. In addition, spinal adjustments to the upper neck, open up the sinus passages and allow the sinus mucous to drain. When spinal nerve pressure is removed from the upper cervical vertebra, the sinuses are better able to receive their nerve impulses from the spinal cord. When the clarity of nerve impulses increases, the function of the sinuses improves and the sinuses work better. The bottom line? While sinus allergies are nothing to sneeze at (I couldn't resist), there are definite ways to help your body adapt to the runny situation without relying on dangerous drugs and medications.

Did you ever hear of the "French Paradox?" No, it is not an action thriller movie. It is the fact that the French, despite their creamy high fat diet, cigarette smoking and wine consumption, have a considerably lower risk of heart disease and obesity than people in many other countries. Even though it seems on the surface that the French are doing everything wrong, a little investigation shows that they are doing everything right (except for the smoking part). The French diet, while high in fat, is mostly made up of healthy fats. Dairy and vegetable fat, as well as fat from fish, make up a major portion of the fat French citizens consume.

The French also eat little to no trans fats, which are the fats that come from hydrogenated oils (the majority of fats consumed in the USA). Trans fats cause heart disease. The French also eat less sugar, more fish, and snack less than people of other countries. They eat smaller portions of food and eat their food more slowly, allowing for proper digestion. The French drink plenty of water and eat more mindfully. They sit and relax while eating, instead of multi-tasking. Also, Central and Southern France have a climate of warmer weather. The comfortable temperatures allow the French to enjoy outdoor activities such as sports and exercise, which the French seem to participate in with zeal.

Another factor in France's overall low levels of heart disease may be the red grape. Red grapes contain high levels of the antioxidant resveratrol. Resveratrol has been shown in studies to lower the incidence of cancer and heart disease. Some suggest that the French predisposition for drinking red wine may contribute to the French Paradox. While resveratrol is contained in red wine, studies have shown that red wine contains low levels of resveratrol. The wine may be a factor in decreased heart disease because of two other ingredients, procyanidins and polyphenols. Researchers feel that these two ingredients provide human blood vessel cells high levels of protection.

Researchers have also found that consuming 200-300 mg of these nutrients can help to lower blood pressure. Interestingly enough, a Red Delicious apple contains 200mg of polyphenols and procyanidins. And, before you start jugging bottles of wine, procyanidins and polyphenols are found in the highest concentrations in European red wines (mostly in wines from southern France) due to the Tannat grape, which is indigenous to that area. Unfortunately, the Tannat grape is usually not found in American, Australian or other wines. Also, you must note that drinking more than 2 small glasses of wine (4-5 ounces) each day can negate the health benefits of drinking the wine.

Nevertheless, after careful investigation, the French Paradox isn't actually a paradox. It is the result of smart dietary choices. Eat healthy fats, drink plenty of water, eat less, eat foods high in antioxidants, get plenty of exercise and relax while you are eating. Sounds like a smart way to be healthy and happy.

Here are a couple of long words for you: Lactobacillus acidophilus. I will refer to it as L.A. for short. L.A. is a probiotic. Probiotics are beneficial bacteria that live in several areas of the body, including the mouth, throat, digestive tract, urinary tract and the vagina. The major benefit to lactobacillus acidophilus is that it acts as a natural antibiotic, destroying harmful microorganisms and helping to keep a delicate balance of good bacteria amongst the many microorganisms in the digestive tract.

L.A. is most commonly found in yogurt and in kefir, both cultured milk products. Other fermented foods that contain L.A. include sauerkraut and a fermented Asian tea, called kombucha. One of the most important bacteria found in the digestive tract, L.A. has been found to have a beneficial affect on digestion and immune system function. The most common uses for lactobacillus acidophilus include helping ease symptoms of irritable bowel syndrome, controlling diarrhea, reducing flatulence (very important!), fighting vaginal yeast and other candida infections, relieving urinary tract infections and even battling bad breath.

The mechanism for success in helping all of these conditions relies on the fact that when L.A. breaksdown during digestion, it releases hydrogen peroxide that creates a toxic environment for unhealthy bacteria. Another major benefit for supplementing the diet with L.A is when a person is on antibiotic therapy. Antibiotics destroy the healthy bacteria in the digestive tract creating a whole host of problems, including digestive issues and decreased immunity. Acidophilus replaces the destroyed bacteria and brings balance back to the microorganisms that inhabit the digestive system. At the culmination of antibiotic therapy, probiotic therapy is a must to help the body regain its health that was lost from the use of the medication.

When purchasing L.A., make sure, that in capsule form, they contain at least 1 billion live organisms per pill. Also, when buying yogurt, your best bet is plain, organic yogurt that contains live cultures or active cultures. The Himalayans were said to eat yogurt on a daily basis and they typically lived over 100 years. If you would like to do the same, a daily cup of yogurt couldn't hurt!

Here is something we take for granted, breathing. How often during the course of an average day do you even realize that you are breathing? This question may sound funny, but breathing is extremely important to your health. I know the obvious reason for breathing is that you die if you do not breathe, but mindful breathing contributes to your overall health and well being. First off, breathing is an innate bodily function that is controlled by the autonomic nervous system. You do not have to tell yourself to breathe, it happens all on its own. The brain sends messages down the spinal cord, out through the spinal nerves to the lungs, then you breathe. Simple as that.

The life giving oxygen that enters the body with each breath is responsible for nourishing every system, organ, tissue and cell in the body. The blood stream carries the oxygen throughout the body; so that every ounce of blood in the body contains life giving oxygen. Did you know that even though oxygen is weightless, it accounts for almost two thirds of our body mass? How can that be, you ask? Oxygen comprises most of the mass in water and our bodies are made up of about 70% water. With that said, it is very important to practice mindful breathing on a daily basis. Mindful breathing is the act of breathing to enhance the body's innate functions, which brings the body internal and energetic balance. Mindful breathing has a direct impact on the nervous system and, in turn, affects millions of cellular functions.

So what is mindful breathing? It is a breathing exercise using the 4-7-8 method of breathing, as taught by Dr. Andrew Weil, M.D. and Dr. Joe Mercola, D.O. To engage in mindfult breathing, sit up straight. Place the tip of your tongue against the back of your front teeth. Keep it there through the entire breathing process. Breathe in silently through your nose for a count of 4. Hold your breathe for count of 7. Breathe out through your mouth for a count of 8, and make an audible "woosh" sound as you exhale. That completes one full breath. Do these steps again another three times, for a total of four complete breaths.

The 4-7-8 breathing technique is an incredible weapon in the fight against stress. It is a natural tranquilizer to the nervous system. Mindful breathing, practiced on a daily basis (as many times a day as you please), will improve the function of your respiratory system, circulatory system, nervous system, digestive system and your urinary system. It will also improve your skin. If you want an easy, inexpensive way to improve your health and just plain ol' relax, try the 4-7-8 breathing exercise. It could be the difference between a life of topsy-turvey stress, or a life of ease and happiness.

Kemp Minifie of Gourmet Live wrote a great article on chicken and poultry safety in the kitchen. Since I eat a lot of poultry, I think it's a good idea to summarize the highlights of the article. Did you know that the average American eats 82 pounds of chicken per year? Chicken and turkey are ideal protein sources that are perfect for the dieter. The white meat is extremely low in fat. The dark meat is somewhat higher. Both types of meat have zero carbs. As I mentioned, chicken and turkey are very high in protein, which is perfect for building and maintaining muscle mass.

Here is some good advice for preparing and cooking your birds. Never rinse or wash your poultry. Washing and rinsing results in cross contamination. Your sink and countertops become contaminated with bacteria. Put the meat directly into your baking or frying pans with little contact. After touching the meat, wash and scrub your hands thoroughly, especially under the finger nails where bacteria can hide. You may also rinse countertops with hot soapy water and a tablespoon of bleach to kill all of the germs. As far as cutting boards go, plastic boards have to go through the dishwasher with hot water to kill bacteria. Wooden boards only need a hand washing with soapy water. When cooking poultry, the bird is not finished cooking just because it looks done. To be cooked properly, poultry must reach 165 degrees Fahrenheit. Check multiple spots on the meat with an instant-read thermometer.

When you are at the market, look for the chicken with the latest "sell by" date. The newer chicken is usually kept behind the older chicken on the shelf. nce home, don't let the chicken stay in your refrigerator too long. Chicken needs to be cooked within two days of purchase, as home fridges are usually warmer than a store's cooling unit. One of the best parts of serving fresh poultry is the scraps. Take all of the bones, parts and skin and place them in a pot of water; then boil the water and make your own poultry stock to use in recipes or as a base for soup. While it is not a good idea to eat a lot of chicken or turkey skin due to the animal fat content, the skin itself is high in palmitoleic acid, which is an immune system booster. Boiling the skin as stock releases the palmitoleic acid in the broth. That is why a bowl of chicken soup is helpful when you have a cold.

One last cooking tip, chemicals that can build up on poultry from high heat such as a barbecue grill or a rotisserie are harmful and toxic to the body. One study found that the common hot dog was less harmful to your health then a rotisserie chicken. If you use a grill or other high heat to cook your chicken or turkey, before cooking marinate the meat in a combination of citrus juice (orange, lemon, grapefruit), olive oil and herbs, such as basil, oregano and thyme. This marinade protects the meat from charring and chemical build-up, ensuring you a healthy meal.

While there have been advances in medical treatments in many life threatening diseases, statistically, one disease seems to be winning the battle. In the 40 years since the "war on cancer" was declared, cancer has surpassed heart disease as the number one cause of death of people between the ages of 45-74. Cancer treatments such as chemo therapy, radiation and drug therapy have become technically more precise in targeting the many types of cancers. While these treatments have undoubtedly saved lives, many lives are lost as more and more cases of cancer are diagnosed.

Recent theories in cancer treatment are starting to suggest that medical researchers are heading in the wrong direction as far as treatment is concerned. Many experts suggest that cancer is a man-made disease, as historians who analyze classical literature have found no mention of this type of disease. In addition, researchers have examined hundreds of Egyptian mummies with only one confirmed case of cancer.

Man-made disease? It turns out that cancer cells started to surface on a regular basis as pollution and poor diet became more common place. Without a doubt, the increase and daily exposure to pesticides, other toxic chemicals, pharmaceutical drugs, processed and artificial foods, chemicals in food packaging, the leakage of plastics into our food and water, wireless technologies (computers, cell phones) and radiation exposure, not to mention obesity, stress and poor sleeping habits, have all contributed to the prevalence of cancer. In fact, these life style and environmental factors may be the sole cause of cancer in today's society. All of the latest medical breakthroughs in cancer treatment have to do with "new" drugs, better radiation or more powerful chemo therapy.

The improvement of lifestyle issues (the avoidance of the factors listed above) is rarely mentioned in the dialog about fighting the disease. If we are to win the "war on cancer," the battle needs to be fought on the front lines of prevention. Most cancer drugs are extremely toxic (that's how they kill cancer cells) and have devastating side effects. On the bright side, major advances in the treatment of cancer have been made. Among these advances are treatment protocols that have plenty of research to back up their effectiveness, but have not been accepted by average, conventional cancer doctors or experts. Research suggests that vitamin D deficiency is a major factor in cancer development. Researchers estimate that 30% of cancer deaths could be prevented with vitamin D3 supplementation. Another vitamin that has shown major promise over the years is vitamin C. Recent research shows that intravenous vitamin C therapy shrinks and eliminates cancer cells. In addition, supplementing vitamin C seems to make conventional cancer treatments more effective.

The Mercola Wellness Center, in Chicago, suggests that the following changes or lifestyle modifications, if followed, should help to lower the overall cancer rate world-wide: (1) Supplement vitamin D to normalize levels; (2) Increase intake of Omega 3 fats (fish oil, flax); (3) Exercise; (4) Eat cruciferous vegetables (broccoli, cauliflower) on a daily basis; (5) Maintain optimal body weight; (6) Get enough sleep; (7) Reduce exposure to environmental toxins (pesticides, household cleaners, synthetic air fresheners); (8) Reduce use of wireless technologies (cell phones and such); (9) Boil, steam or poach foods rather than frying, charbroiling or microwaving.

According to the Mayo Clinic, Fibromyalgia is a disorder characterized by widespread musculoskeletal pain accompanied by fatigue, sleep, memory and mood issues. While the cause of fibromyalgia is not known, in most cases symptoms begin after a physical trauma, surgery, infection or significant emotional stress. In other cases, symptoms gradually accumulate over time with no specific event. At one time, many doctors considered fibromyalgia not to be a real disease and the symptoms of fibromyalgia were psychological. Thankfully, in recent years, brain scan studies have shown that fibromyalgia symptoms are quite "real" and fibromyalgia patients do indeed suffer from this condition.

Unfortunately, since the exact cause of fibromyalgia is not known, there is no specific cure for this malady. Even worse, in 2008 the pharmaceutical industry was given FDA approval to use a failed diabetic nerve pain drug for the treatment of fibromyalgia. This drug, Lyrica was rejected for diabetic patients because of unimpressive results and many side effects, including; weight gain, edema, dizziness and sleepiness. The only significant treatment options for fibromyalgia that have met with success have come from the natural world of alternative and complimentary health care. According to nutrition experts, eliminating one or more of the following foods from the diet can cause a reduction in symptoms. These foods include: corn, wheat, dairy, citrus, soy and nuts. It is also very important to eliminate fluoride from the diet. Fluoride in drinking water is a toxic substance that if built up in the body can cause the same symptoms as fibromyalgia. Because of the similarity of symptoms, experts recommend eliminating as much fluoride intake as possible. In addition, fibromyalgia sufferers have experienced a reduction in symptoms with regular exercise and proper sleep.

As far as alternative care is concerned, in a 2001 research study, the American College of Rheumatology, found that weekly acupuncture sessions were also shown to be helpful by reducing measures of pain. Another separate and distinct study conducted by Florida State University and published in the March 2010 journal, Alternative Complimentary Medicine, found that patients who underwent a 16 week exercise and chiropractic care program had a reduction in fibromyalgia symptoms. Chiropractic care also improved the fibromyalgia patient's flexibility, balance and endurance. While there does not seem to be a single bullet cure for the treatment of fibromyalgia, a combination of chiropractic, exercise, and nutritional awareness may be the best bet for fibromyalgia sufferers.

Food dye, or food coloring, is any substance that is added to food or drink to change its color. Food dye is used in both commercial food production (food we buy in the super market) and at home (think cookies and deserts). Food manufacturers use food coloring to make their food products appear more attractive. People associate certain colors with flavors, and the color of food can influence a person's perception of a food's flavor. Food coloring is used in everything from candy to ketchup, and cereal to wine.Currently there are seven government-approved artificial colors that are used in food products. These colors are FD&C Blue No. 1, Blue No. 2, Green No. 3, Red No. 40, Red No. 3, Yellow No. 5 and Yellow No. 6. These colors may be combined with each other to produce other colors in food, just as colors combine with others in painting.

Naturally, these colors are artificial. No pun intended. Make no mistake about it, food dyes and colorings are man-made synthetic chemicals produced in a chemical laboratory, which are added to our food supply for no other reason than to make our foods appear more attractive. Sometimes food dyes are even added to natural products, such as salmon, to mask variations in the food's natural coloring.

Recently, researchers presented information to the United States Food and Drug Administration (FDA) that food dyes may be contributing to worsening hyperactivity and Attention Deficit Hyperactivity Disorder in children. The United States's consumption of food dyes has quadrupled since 1950.Studies show that hyperactive and attention deficit challenged children can improve their behavior when caretakers eliminate food dyes from the children's diet. A study performed in England showed that, when 3-year olds and 8-9-year olds were given drinks that contain food coloring and the preservative sodium benzoate (a common preservative in children's food products), hyperactivity symptoms increased. This study led European authorities to place warning labels on food packaging.

The FDA will soon vote on whether or not to add warning labels to food products in the United States. In the mean time, read food product labels and avoid foods that contain artificial coloring. Due to consumer concerns surrounding synthetic dyes, a growing number of all natural food dyes are being used commercially. Look for foods colored with beet juice, caramel, annatto, chlorella, turmeric, saffron, paprika, butterfly pea, pandan and elderberry.

Warning! You are about to enter the world of science. Some scientific topics can be pretty dry, but the implications of this week's Health Tip are downright exciting. We all have thought of the body's DNA, or genetic code, as something that is irrevocably passed down from generation to generation. What you receive from your parents genealogy line is what you get, and that is the way it is. Not anymore. While it is true that your DNA is your DNA and it is passed down from generation to generation, it now seems that you may not be stuck a particular genetic outcome.

Epigenetics is the study of changes in gene activity that do not involve changes in the genetic code, but do involve changes in gene activity that get passed down to at least one successive generation. Researchers have found that, even though we can't get rid of specific genes in our body's DNA, we can alter gene expression by switching the activity of a gene 'on or off.' Epigenetics is the study of how environmental factors, such as diet, stress and prenatal nutrition, can make an impact on genes that is passed from one generation to the next. The implications of epigenetics are quite incredible. The prevailing thought has always been that genetic outcomes based on DNA were a steadfast rule that we and our children, and their children, had to live by. Now it seems choices we make today have an impact on the DNA of tomorrow.

The bottom line is you can either improve your genetics or damage your genetics by simple lifestyle choices. The foods you eat, the drugs you take and the environment you live in all have the ability to change the epigenome, which is the marker on a gene that is responsible for gene activity. For example, a cancer gene may be passed down from one generation to the next. However, if you change the instructions to your genetic cells by eating wholesome, healthy food, avoiding chemical toxins and exercising on a regular basis, getting cancer is not a forgeone conclusion. The epigenome can be 'turned off.' These simple acts can change the activity of your DNA, which then can be passed down to the next generation.

This news is extremely exciting. Now we know that a genetic predisposition is not a definite sentence for disease. Lifestyle choices today can affect the health of generations tomorrow. According to one health expert, Dawson Church, "The code imprinted in our DNA, the one thing we thought was for certain, is just waiting for direction by us to change, creating a civilization that brings health, happiness and vibrancy in ways in which the current medical establishment only dreams of."

Osteoporosis is a disease of the bones, in which the bone tissue becomes thin and there is a loss of bone density. Researchers estimate that about 1 in 5 American women over the age of 50 have osteoporosis. Osteoporosis is a result of the body failing to form enough new bone and/or when the body reabsorbs too much "old" bone tissue. The number one cause of bone density loss in women is menopause. The drop in levels of the hormone estrogen contributes to the body's inability to manufacture new bone cells. It is interesting to note that, as we get older, bone density loss is a natural phenomenon in women and men. (A decrease in the hormone testosterone lowers bone density as well). Mild bone loss is called osteopenia. It is normal to see osteopenia as we age.

The latest rage in treatment for osteoporosis is a type of medication called bisphosphonate drugs. These drugs include the brand names Fosamax, Actonel, Boniva and Reclast. The latest study published in the Journal of American Medicine (March 2, 2011), found that women who have been on bisphosphonate drugs for more than five years have a nearly three-times higher risk of unusual bone fractures, exactly what the drug was designed to prevent. The study suggests since tens of millions of women take these drugs, thousands may suffer a devastating atypical bone fracture each year. The most common fracture seen from consuming bisphosphonate drugs were femur fractures, where the leg bone connects to the hip or in the upper femur itself. Incidentally, the femur is considered to be the strongest bone in the body! This result is the bad news.

The good news is that avoiding accelerated, severe osteoporosis naturally, is not that hard to do. It seems that steroid consumption (the kind given for inflammation and or anabolic steroids) will cause osteoporosis. Avoid these drugs whenever possible. Drinking soda also leads to bone loss. The phosphorous contained in soda pop leaches calcium out of the bones, lowering bone density. To strengthen bone and build bone tissue, exercise. Resistance exercise (weight lifting and floor excercises) puts pressure on the bones causing more bone tissue to be manufactured by the body. Vitamin D3, from healthy sun exposure and/or D3 supplements, is very important in keeping bones strong. Vitamin K1 and K2 are extremely valuable, as well. The K vitamins are found in green vegetables and in fermented cheese (all natural, real cheese). Unprocessed sea salt has also been found to replace deficient minerals in the body, thereby reducing a deficiency that leads to bone loss.

Some experts feel that sea salt is even more important than calcium supplementation when it comes to preventing bone loss. Avoid processed foods. Processed foods are high in the omega 6 fats. Too much omega 6 fat has a negative effect on our bones and overall health. Dairy products, such as yogurt and cheese are high in calcium, which is good for the bones. Eat lots of green vegetables, such as kale, spinach, collard greens, broccoli and brussels sprouts, which have high levels of calcium and vitamin K. The bottom line is, if you want strong bones, the answer is not in a man-made pill that can destroy your health (and make other people rich), but in sound nutrition principles and a healthy diet. Got milk?

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.

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.

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.

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