Health & Wellness Tips

You know that there are a lot of effective herbal and alternative therapies out there, but what you may not know is that there is now accessible scientific evidence for many of these treatments.

The Memorial Sloan-Kettering Cancer Center has an easy to use website that gives you links to individual studies and offers a clinical conclusion on many herbal and alternative therapies.

Below is a list of a few that received a gold star. You can access the website at: http://www.mskcc.org/mskcc/html/11570.cfm

St. John’s Wort

St. John’s Wort is most commonly recognized for its use in the treatment of depression. Several studies have shown that St. John’s Wort is as effective as certain antidepressants in the treatment of mild to moderate depression.

One study showed that it was also effective in the treatment of severe depression. There is also some evidence that St. John’s Wort can provide relief for symptoms of PMS.

St. John’s Wort is known to decrease efficacy of many medications, so check with your doctor before using it. St. John’s Wort should not be used in combination with other antidepressants.

There are possible side effects, and it is recommended that medical supervision be sought while using this herb.

Chasteberry is often used to help balance hormones in women. It can be effective in treating PMS, menopausal symptoms, and amenorrhea.

"In human studies, it has been found to restore progesterone concentrations, prolong the hyperthermic phase in basal temperature curve, and restore the LH-RH test to normal” (http://www.mskcc.org/mskcc/html/69176.cfm).

Chasteberry may reduce the efficacy of oral contraceptives, other hormone therapies, and dopamine antagonists.

Tea Tree Oil

Tea Tree Oil is best known for its antiseptic properties. Studies have shown that it is effective in treating acne as well as reducing symptoms of nail fungus.

Tea Tree Oil should only be used topically and never ingested.

DHEA

Many studies have been done using DHEA. It is the most abundant hormone secreted by the adrenal glands. DHEA has shown to be effective in treating major depression, schizophrenia induced anxiety, systematic lupus erythematosus, osteoporosis, erectile disfunction, and
Addison’s disease.

Patients with prostate cancer, a history of prostate cancer, or another hormone-sensitive cancer should avoid DHEA. It should not be used with insulin or oral hypoglycemic agents.

Those who are pregnant or breast feeding should also avoid DHEA.

DHEA is thought to induce mania. There are some drug interaction cautions.

Evidence-Based Herbal Remedies by Melissa King

Yoga and Your Heart

The leading cause of death for both men and women in United States according to American Heart Association is Coronary Heart Disease, which causes approximately 1.5 million heart attacks each year.

Recently, research has shown that yoga and meditation have been known to reduce blood pressure, regulate heart rhythm, improve the elasticity of the arteries, lower pulse rate and increases the heart's stroke volume.

In short, practicing this ancient art of body/mind wellness is good for the heart.

The factor that contributes heavily to heart disease is stress. Situations which are highly stressful, increase the heart rate and blood pressure.

The stress hormones get released during a stressful situation; extended or recurrent exposure of these hormones can injure the heart and the blood vessels.

Yoga promotes a relaxed state of mind and body and is also widely known for playing a vital role in reduction of stress hormones, decreasing the heart rate and lowering blood pressure.

The way a person breathes strongly influences the heart rhythm through the inner connections in the central nervous system.

Pranayama, which is the yogic name for breathing exercises, encourages taking slow, deep breaths and reciting yogic mantras verbally.

Due to this method of taking slow, deep breaths the heart rate slows down and more oxygen enters the blood. This in turn induces a calm and well being throughout the mind and body.

The chances of having a heart attacks and strokes gets greatly reduced because of this slow steady breath rhythm.

Heart Disease can be controlled and prevented by using specific types of Yogic Asanas (Postures). The Chest can be opened up to improve respiration and functioning of the heart by using the upper back- bending postures.

The side bending yogic postures has been shown to help remove the physical and energetic blockages in the heart and chest. In order to promote the functioning of the heart, compression of the heart and lungs a good posture is required and spine lengthening yogic poses provides just that.

The preferred yogic asana for relaxation is called the Savasana (Corpse Pose). In order to perform this asana a person lies down quietly on a flat surface on his/her back with the arms by his/her side for 10 to 15 minutes.

The concentration is placed on the flow of the breath. This practice promotes tranquility and rest, which is healing to the heart. This yogic posture has been known to reduce the blood pressure within a matter of weeks. Using inversions can increase the blood circulation.

Research has shown that a person performing yoga and meditation at least three times a week has been shown to reduce their blood pressure, pulse and their overall risk of heart disease.

Meditation is well known for its ability to provide tranquility to the mind and decrease the level of stress. Meditation also reduces emotions like anxiety, hostility and depression, which are harmful to the heart.

The practice of daily meditation has been shown in the studies to reduce the blood pressure and also the amount of fatty deposits in the arteries.

While Practicing yoga a person is automatically led to choose a healthier lifestyle, which involves reducing or avoiding:

• alcohol
• foods rich in cholesterol and fat
• refined sugar
• and caffeine

While heart disease can be averted or controlled by above-mentioned yogic postures, if all of them are performed together a potent therapeutic synergy is created on the heart.

It has been shown by the famous Dr. Dean Ornish's heart-healthy lifestyle studies that not only can heart disease be prevented or controlled but also it can reversed through a healthier diet, meditation and yoga.

By Michael Russell

Control Your Sugar Addiction

People can become addicted to many things. It is called sugar addiction when an individual craves sweet foods. It is a psychological and physical craving.

Sugar increases serotonin production in the brain, something like anti-depressants. One of the ways you can tell if you're addicted to sugar is an extreme need to eat it. Once you consume enough of it your anxiety alleviates.

Eating sweets such as: cakes, cookies and candy aren't the only way to add a large amount of sugar to your diet.

• Breads
• pastas
• and snacks

made with white flour are processed carbs that turn to sugar in your body.

This type of diet can lead to all kinds of illnesses such as heart disease, diabetes, digestive problems and even certain cancers. There is also evidence that memory, concentration and focus may be affected.

Sugar dependency is along the same lines as addiction to smoking, gambling or alcohol. Anxiety, depression and phobias are some emotional imbalances that can be connected to sugar addiction.

Sugar causes an immediate gratification making the person that's addicted feel like they can't live without it.

The down part is that the good feeling doesn't last long. In a short, you go from being energetic to feeling tired. You may have tried to give up sugar because you wanted to lose weight or avoid illnesses.

This might trigger the same withdrawal symptoms as some drug addicts experience.

Some symptoms are:

• sweating
• trembling
• weakness
• and dizziness.
  

There is hope for stopping your sugar addiction.

First, you need to admit to yourself that you have a problem. Something that tastes so good and makes you feel better will make it hard to for you to think there is anything wrong.

Don't try to fool yourself into thinking brown sugar or raw sugar is fine to eat.

Brown sugar is only made brown because molasses are added to it. It is still regular sugar. Raw sugar is crystalized and refined white sugar. It has a tiny amount of molasses added to it.

These kinds of sugars are also unhealthy for your body.

Water is an important factor in total wellness;

• it contains many minerals and is needed for good nutrition.
• Water can help in controlling sugar cravings.

Drink eight 8-ounce glasses of water a day.

Begin your day by eating a balanced breakfast. Make sure you have protein and complex carbohydrates. This will keep up your blood sugar level and lessen your cravings later on in the day.

Replace your caffeinated drink with juice or herbal tea.

Caffeine will cause your blood sugar to go down.

Eat small portions of complex carbohydrates during the day. This will keep your stomach satisfied.

• Fruits
• vegetables
• wheat
• grains
• and rice

are full of nutrients.

You will feel fuller longer because they are assimilated at a slower rate.

Think of an enjoyable option when you feel a strong craving for sugar coming on.

Listen to your favorite music, work on a craft or do some exercise.

It's impossible to give up sugar overnight. Take one step at a time and you will reach your goal.

By Michael Russell

Astrology - Zodiac Sign Facts

Do you know your zodiac sign?

Do you ever wonder why people have certain personality characteristics?

These twelve signs could explain these questions and give you insight into your future and your relationships.

There are two ways to group the twelve signs.

The first way is to divide them into four groups, based on the four elements.

Aries, Leo and Sagittarius are in the Fire group.

Fire signs are very intense and exciting, inspirational and imaginative.

Taurus, Virgo and Capricorn are in the Earth group.

Earth signs have characteristics such as common sense and stability.

Gemini, Libra and Aquarius are in the Air group.

Air signs are very sociable and intellectual.

Lastly, Cancer, Scorpio and Pisces are in the Water group.

Water signs are very emotional and have great intuition.

The second way to group the zodiac signs is to separate them into three modes.

The three modes are based on creativity.

Aries, Cancer, Libra and Capricorn are in the first mode called Cardinal.

Cardinal signs are inclined to initiate change. They cause things to happen.

Taurus, Leo, Scorpio and Aquarius are in the mode called Fixed. Fixed signs are inclined to sustain, preserve, endure and solidify change. They are very focused and determined.

Gemini, Virgo, Sagittarius and Pisces are in the last mode called Mutable. Mutable signs are very adaptive and flexible. They take things and attempt to adapt or alter them.

If you combine the two classification systems, you will find that each sign has a different combination of the two groups.

For example, Taurus is fixed earth and is the only sign that has that combination. This is what makes each sign unique and what creates different characteristics in people.

People that are Aries are born between March 20th and April 18th. This sign is represented by the ram and ruled by Mars. Some characteristics of Aries are independent, impulsive, competitive, arrogant, dynamic, adventurous, energetic and courageous.

Aries always wants to be the best and wants to lead. Aries is very faithful to friends and family.

Aries are good matches in relationships with Gemini, Leo, Libra and Scorpio.

If you are born between April 19th and May 20th then you are a Taurus. This sign is represented by the bull and is ruled by Venus. People under the Taurus sign are dependable, practical, reliable, patient, stubborn, warm hearted and loving. They are very faithful to family and friends, but if insulted, they won't forget it.

Taurus makes good matches in relationships with Libra, Scorpio and Capricorn.

Gemini falls between the dates May 21st and June 20th. This sign is represented by the twins and is ruled by Mercury. Some characteristics include curiosity, adaptability, versatility, witty and expressiveness. Geminis are great communicators; they love to talk. They can be pessimistic sometimes due to the duality of their nature.

Gemini makes good matches in relationships with Virgo, Libra and Sagittarius.

The dates of Cancer are June 21st to July 22nd. This sign is represented by the crab and is ruled by the moon. People under the Cancer sign are sensitive, sympathetic, emotional, romantic, shy and lazy. These people take everything personally because they are so sensitive.

Cancer makes good matches in relationships with Pisces, Scorpio and Aquarius.

If you are born between July 23rd and August 22nd then you are a Leo. This sign is represented by the lion and is ruled by the sun. Some characteristics include creativity, optimism, loyalty, confidence, generosity and boastful. Leos love to get everyone's attention; they often will buy very expensive items. They also love to entertain.

Great matches for Leo are Scorpio, Capricorn and Leo.

Virgo falls between the dates August 23rd and September 22nd. It is represented by the virgin and is ruled by Mercury. Some characteristics are accuracy, competency, rational, intelligent and picky. Virgos need lots of adoration and attention. They are perfectionists and must have their home ordered and clean.

Virgo makes good matches in relationships with Gemini, Pisces and Taurus.

People that are a Libra are born between September 23rd and October 22nd. This sign is represented by the scales and is ruled by Venus. These people are cooperative, persuasive, sociable, indecisive, loyal, caring, adaptive and devoted. Libras want everyone to receive fair justice. They are very trustworthy in relationships; however, this sometimes makes them possessive.

Great matches for Libra include Aquarius, Aries and Taurus.

If you are born between October 23rd and November 21st, then you are a Scorpio. This sign is represented by the scorpion and is ruled by Pluto. Some characteristics include passionate, motivation, resourceful, clever, intuitive, non-compromising, temperamental, suspicious and sarcastic. Money is very important for these people. Scorpios can say one thing but be thinking another, which makes them great actors.

Great matches for Scorpio include Capricorn, Leo and Pisces.

Sagittarius falls between the dates of November 22nd and December 21st. The sign is represented by the archer and is ruled by Jupiter. These people are enthusiastic, generous, blunt, impatient, optimistic, honest and faithful. Sagittarians are not very emotional. They also will quickly adapt to different situations.

Some good matches for them are Gemini, Aries, Taurus and Virgo.

The dates for Capricorn are December 22nd to January 19th. This sign is represented by the goat and is ruled by Saturn. Some characteristics of Capricorn are responsible, careful, practical, shy and reserved. They are very faithful to family and friends. They are very affectionate and kind but this is often suppressed due to their shyness. They are also very insecure about their abilities. Good matches for Capricorn are Cancer, Leo, Taurus and Virgo.

Aquarius falls between the dates January 20th and February 18th. This sign is represented by the water-bearer and is ruled by Uranus. Some characteristics are independent, unpredictable, intellectual, charming and sincere. These people aren't very sociable and prefer to be by themselves. However, they can entertain easily.

Good matches for Aquarius are Aries, Gemini and Libra.

People that are Pisces are born between February 19th and March 19th. The sign is represented by the fish and is ruled by Neptune. Some characteristics include compassionate, dreamy, artistic, independent, sensitive, loving, impractical and timid. They can easily adapt to different situations and can handle many different tasks at the same time.

Good matches for relationships include Aquarius, Cancer and Scorpio.

These twelve zodiac signs can easily explain why people are the way they are and why they do certain things. Zodiac signs can also help you in relationships.

This can explain why many relationships don't work out and why others do.

By Michael Russell

Omega 3's From Plants May Be Best

Many people know that they need omega-3 fatty acids to prevent heart attacks, and that they can get lots of omega-3 fatty acids from fish.

But most people do not know that the omega-3 fatty acids in seeds such as flax and whole grains may be even more important in maintaining your health than the omega-3 fatty acids found in fish.

Omega-3 fatty acids are the least stable fats in our diet. Whole grains contain lots of vitamin E to keep the omega-3s fresh and prevent them from turning rancid, but omega-3 fatty acids in fish are not protected by vitamin E and therefore turn rancid much more quickly than the omega-3 fatty acids in whole grains.

Three huge studies, The Lyon Heart Study, the GISSI Prevenzione Trial, and in The Dietary Approaches to Stop Hypertension Study have established that omega-3 fish oils help to prevent heart attacks and reduce pain and swelling in diseases such as arthritis, psoriasis, and possibly even asthma.

Recent research shows that the omega-3 alpha linoleic acids in seeds, nuts, beans and whole grain may be as necessary as the omega-3s in fish oils to prevent heart attacks.

Omega-3s found in fish oils are mostly long chain fatty acids. Omega-3s in plants, particularly seeds, contain much shorter chains and are weaker than the omega-3s found in fish.

However, the shorter chain omega-3s, particularly alpha-linolenic acid (ALA), found in leafy greens and seeds are converted to the long chain fatty acids in the human body. Long-chain fish omega-3s enter blood and cells more rapidly and produce more rapid effects than short chain plant omega-3s.

Over the long haul, humans must get omega-3s from plants, as well as fish, because all omega-3s break down very quickly when exposed to oxygen in your body, and you need large amounts of vitamin E to prevent omega-3s from turning rancid.

Fish oils are extremely low in vitamin E, while virtually every seed or plant source of omega-3s also has vitamin E. So your body stores far more short chain omega-3s from plants in your body fat.

Dietary fats are classified by their chemical structure into:

• saturated
• polyunsaturated
• and mono unsaturated.

The polyunsaturated fats are further sub-classified into:

• omega-3
• omega-6 and
• omega-9

Omega-6 polyunsaturated fats form prostaglandins that cause clotting, a thickening of the blood and constriction of arteries that cause heart attacks.

On the other hand, omega-3 polyunsaturated fats prevent heart attacks and high blood pressure by helping thin blood, relax arteries and prevent clotting.

Over millions of years, humans have consumed a diet that contained approximately equal amounts of omega-6 and omega-3 essential fatty acids, but over the past 150 years, humans have increased their consumption of omega-6s by extracting vegetable oils from the seeds of corn, sunflower, safflower, cotton and soybeans.

These oils are used in most prepared foods, frozen foods, margarines, French fries, potato chips, and bakery products.

Today Americans eat a diet with a ratio of omega-6 to omega-3 fatty acids that is almost 20 times higher in omega-6s than omega-3s, instead of the traditional ratio of about 2:1.

This abnormally high intake of omega-6s blocks arteries and causes swelling throughout the body.

To meet your needs for short chain omega-3 fatty acids found in plants, eat lots of green leafy vegetables, and seeds such as flaxseed, whole grains, beans and nuts.

By Dr. Gabe Mirkin

Losing Weight The Healthy Way

The key to weight control is keeping energy intake (food) and energy output (physical activity) in optimum balance.

Thus, a regular program of weight control must include a regular program of exercise and a strict control over calorie intake.

When your physical exercise program burns up more of the energy than you consume, weight loss will begin to take place, so the key to a good program of weight loss is to reduce your calorie intake while at the same time using up your stored fat.

Your exercise program needs to demand that you begin to burn up some of the stored fat in your body in order for you to lose weight.

How much you lose and how quickly you lose weight is going to be determined by the amount and type of activity you choose for your exercise program and also by the amount and type of food you consume.

If you consume 100 calories a day MORE than your body needs, you will gain approximately 10 pounds in a year. On the other hand, if you walk a mile a day, you will burn anywhere from 100 to 1000 calories daily depending on the quality of the walk. (A stroll is not going to use as many calories as a brisk walk.)

A combination of controlled exercise and controlled diet offers the best approach to weight control.

Since muscle tissue weighs more than fat tissue, your program of exercise won't necessarily tell you how much stored fat you have lost. Fat does not "turn into" muscle tissue.

Fat tissue and muscle tissue are two separate things. Muscle does use up calories at a faster rate than fat tissue, and this will directly affect your body's metabolism. Your Basal

Metabolism Rate is the amount of energy you require to sustain your body at rest. this will vary with your age, sex, body size, genetic makeup and body composition.

People with higher levels of muscle tend to have a higher metabolism rate and will use more calories in the resting stage. This is one reason why frequent exercise and building up your muscle tissue are important components of an effective weight loss program.

You may not appear to be losing as much weight as you would hope for, however, your own feelings about your improved physical condition will tell you a great deal.


With an effective exercise and diet program, you will gain increased vitality and an improved energy level, and you will enjoy life more when you practice a heather more active life style.

By Michael Russell

Stress Busters that Really Work

Stress, as the body's natural reaction to certain events or stimuli in our lives, brings about positive as well as negative effects.

The so called "stress response" is very vital in preparing our body for the perceived challenges or threats it is about to face.

This is especially true in cases when you need a certain level of agitation or an extra dose of adrenaline to do something.

Examples are when someone is about to throw in that winning shot in a ball game, or when you are about to present your proposal to your ever critical boss, or when you feel that your life is being threatened by some immediate threat.

Normally, when the pressing sense of danger has passed, all body functions return to normal.

This is what is known as the "relaxation response".

The problem is when stress persists for prolonged durations of time, or when the relaxation response failed to initiate. In that case, the body remains high strung and the chemicals responsible for the so called "fight or flight" response continue to be secreted into our system.

This condition often results to that burned out feeling associated with long-term stress.

Furthermore, long-term stress can cause several ailments, which can be seriously detrimental to our health. Some of these are heart problems, decreased immune levels, sexual and reproductive dysfunctions, gastrointestinal problems and much more.

However, you need not worry too much about these things since there are steps that can be undertaken to counter the problem.

Healthy living coupled with several stress reduction methods can bring about the needed respite from the everyday stress of modern living.

A healthy diet and regular exercise generally strengthen the body's natural defenses against stress. Be sure to eat a variety of

• whole grains
• fresh fruits
• and vegetables

and to avoid excessive intake of alcohol and caffeine.

Remember to steer away from tobacco!

Exercise has numerous beneficial effects. It provides us with the necessary distraction from stressful events and helps maintain the optimum level of performance of our bodily systems, making it hard for stress to negatively affect our bodies.

In starting a routine, be sure to consult first with your family physician so that you can be sure that you are fit to do strenuous activities and at what levels.

Start slowly. Don't force yourself in performing reps beyond your capacity. After some time, you can then gradually increase your reps.

Be sure to have a varied exercise regime. Find activities that are exciting, challenging and satisfying. This will keep you on your routine permanently and not drop out after several months or so!

• Brisk walking
• swimming
• aerobics
• yoga
• or tai-chi

can all be very good for this purpose.

Other proven stress busters include:

• humor
• relaxation techniques
• massage therapy
• and cognitive-behavioral techniques.
  

Having a good sense of humor helps you to cope with stress.

Laughter helps release pent-up feelings and negative energies and has an actual physical effect in reducing the stress hormone.

Relaxation techniques reinforce the function of the relaxation technique.

Since we cannot eliminate stress from our everyday life, it is necessary to strengthen our relaxation responses. Among the more popular relaxation techniques include:

• deep breathing exercises
• muscle relaxation
• and meditation.
  

Massage therapy is also a proven technique in producing relaxing effects on the body.

Swedish massage, shiatsu and reflexology are all recommended for this purpose.

Cognitive behavioral technique is by far one of the most effective stress busters.

This technique involves identifying the underlying cause or causes of the stress, restructuring your priorities, changing your response to stress and finding the appropriate methods for managing and reducing stress.

The process starts with keeping a diary or an account of your daily activities and noting which experiences cause strain or negative responses alongside the things that produced the opposite effect.

Restructuring your priorities in life comprises the second step. You have already identified what stresses you.

Try now to shift the balance from stress-producing activities to stress-reducing activities. For example, the source of stress centers in your home.

Then plan to take out-of-town weekends or make time for outdoor recreational activities.

"Let your feelings out". I do not mean vent out your anger or frustrations to somebody else.

Therapists strongly advise talking to a trusted individual in a positive way to explain and assert your needs. Writing down your feelings may also help tremendously.

Lastly, focus on the positive side of life! This helps relieve tension and help you achieve your goals.

By Michael Russell

Horoscopes - Libra

In this seventh of a 12 part series on horoscopes, we're going to look at the first of what are called the fall signs, Libra the Scales.

People who are born between September 22 and October 23 are Librans.

• Their element is Air
• their quality is Cardinal
• their energy is Yang
• their ruler is Venus
• their color is blue
• their gem is Opal
• their main anatomical parts are the kidneys, lower back and adrenal glands
• their keywords are balance, harmony and justice
• their Tarot suit is Swords
• and their Tarot Major Arcana card is Justice.

Some famous celebrities who are Librans are:

• Nicole Kidman
• Matt Damon
• Gwyneth Paltrow
• Will Smith
• Angelina Jolie
• John Lennon
• Eleanor Roosevelt
• and Barbara Walters.

There is an old joke about Librans. "How many Librans does it take to screw in a light bulb?"

The answer, "Two. One to do it and one NOT to do it".

Harmony and balance. That is what the Libra is all about. No sign wants to even the sides as much as Libra does.

They seek balance in everything they do. That means never indulging in anything one way or the other. So you'll rarely find a Libra who either drinks to excess or doesn't touch alcohol at all.

Everything in moderation. That's how they live their lives and that's what the strive for in getting others to do the same.

To achieve these ends, they can be very charming when they have to be or very blunt when the charm doesn't work. They try to look at every issue from both sides. Because of this they sometimes have a hard time actually taking a side in an argument. This can drive the partner of a Libra crazy, especially when the partner thinks he is right.

Because of the nature of the Libra, they are very social creatures. They are more than ready, willing an eager to share their beliefs with others. They will form many friendships. At least they will try. As they are quite the diplomat, this isn't something that comes hard to them.

But because of the way they are, they can come off as being insincere because they are too eager to compromise. Their desire to keep the peace makes them seem indecisive at times.

Don't try to nail them down to a definite yes or no on anything. You'll have a long wait.

Librans in love demand equality in a relationship. They expect as much love given to them as they give to their partner. For them, love is a definite two way street and they won't accept anything less.

Librans get along great with other Librans as well as with Geminis and Aquarians.

When it comes to work, Librans really shine. Many times they turn out to be leaders. They like to show others at work the way to do things and keep balance and harmony at the same time. When involved in a work dispute they often times end up being the negotiator. Because of their great social skills, they can easily charm both sides of the argument into a compromise.

Librans are constantly in motion, constantly enjoying life and forever looking at both sides of everything. After all, somebody has to do it.

By Michael Russell

Vinegar for Weight Loss? Chocolate Milk: Best for Recovery!

Drinking vinegar will not cause you to lose weight, prevent cancer or heart disease, lower high blood pressure or offer any other health benefit.

Vinegar is fine for salad dressings, as a preservative or a household cleaner, but it is not a medicine. One book claims that vinegar helps you to lose weight because oil and vinegar don't mix, so vinegar and body fat won't either. I hope you don't believe that.

Vinegar is about 95 percent water and 5 percent acetic acid. Because it is acidic, it prevents the growth of bacteria in a test tube and is used as a preservative to pickle a wide variety of foods.

However, it will not kill bacteria in humans, prevent infection or serve any other health function. Your stomach acid is much stronger than vinegar, so eating vinegar or any other acid food has no impact at all on the acidity of your stomach or any other organ in your body.

The only way vinegar will help you lose weight is if you use it as a dressing and eat lots of salads made with fruits, vegetables, whole grains and beans.

Chocolate Milk: Best for Recovery!

What should you eat after strenuous exercise or competition? Many studies have shown that eating a protein-rich meal as soon as possible after this hard workout hastens muscle recovery.

Intelligently increased workloads make an athlete stronger, and anything that helps you recover faster allows you to do more work. When you feel the burn during intense exercise, you are damaging your muscle fibers.

The pain that you feel 8 to 24 hours after a hard workout is due to muscle damage. It is now fairly well established that your muscles recover faster if you eat protein as soon as possible after a hard workout or competition.

You'll be happy to know that a study from Indiana University in Bloomington shows that chocolate milk helps athletes to recover faster from hard exercise than drinks that replaced only carbohydrates or fluid alone (International Journal of Sports Nutrition and Exercise Metabolism, February 2006).

This study controlled the portion sizes, but other research has shown that athletes will drink most of the beverage that tastes best to them, so that may give chocolate milk its primary advantage.

Milk is full of protein, but so are, fish, shellfish, meat, chicken, whole grains and beans, and so forth. Eat any source of protein that tastes good to you.

By Dr. Gabe Mirkin

Colds and Wet Hair: Mother Was Wrong Again

Will you catch a cold if you go out with wet hair in cold weather? If you say no, you are correct.

Colds and pneumonia are caused by infection. You do not pick up infections from cold weather, you get germs from other people who sneeze or cough in your face or transmit germs with their hands to objects that you touch.

So the question is whether chilling the body supresses your immunity so that germs that you can normally control suddenly become pathogens and make you sick. That question has been answered many times.

Chilling does not hinder your immunity as long as you aren’t so cold that your body defenses are destroyed. In 1958, a paper in the American Journal of Hygiene (Volume 68) reported that more than 400 volunteers were exposed to viruses that cause colds.

Some were exposed to very cold temperatures while wearing heavy coats, some to 60 degree temperatures while wearing underwear, and some to a very warm 80 degrees. All had the same rate of infection.

A 1968 paper in the New England Journal of Medicine followed inmates at a Texas prison who had the cold virus placed directly into their noses. They were then exposed to extreme temperatures, with varying amounts of clothing .

Being cold or warm, being dressed or undressed, or having wet hair or dry hair had no effect on their infection rate.

The crucial factor that determines whether you get a cold is exposure to the cold virus.

By Dr. Gabe Mirkin

Controlled Movements and Mind - The Differences between Yoga and Pilates

These days, Yoga and Pilates are the “it” thing to do. It seems as if you can’t open a magazine, turn on a television, or read a newspaper without some mention of Yoga or Pilates.

It seems anyone who is anyone is doing one or both of these things. Are these the newest fad exercise? Certainly not!

Both techniques have been in practice for a long time, and have been time tested and proven.

Both of these things are good for you, but the two are often confused. They are different, in many ways.

Yoga is geared towards uniting the mind, body, and spirit. The basic idea is that the mind and body are one, and if given the right tools and environment, the body can find harmony, and heal itself.

For this reason, Yoga is considered therapeutic, helping you become more aware of your body, in particular its posture, and alignment.

Yoga can help make the body more flexible, and help you relax even when you are under lots of stress. This is the reason that many people are practicing Yoga, to reduce their daily stress placed on them by the fast paced world.

Yoga can help the body feel more fit, energetic, happy, and peaceful. There are many styles of Yoga, but no style is better than another, it is a matter of personal preference or need.

Yoga is very good for whole body health and well being.

Pilates seeks to achieve the same goals, also through a series of controlled movements, but the main difference is that Pilates uses not only mat work, but also machines.

These exercises are geared towards strengthening the abdominal muscles, improve posture, and to stabilize and lengthen the spine, improving balance and strength.

Pilates is aimed at giving you a longer, leaner line, much like that of a dancer.

Pilates works the whole body, with an emphasis on control, and on both mind and body, focusing on quality over quantity.

Slow, controlled movements are the key element here, rather than quick, high impact movements of a traditional workout. The abdomen, lower back, and buttocks are the center of all movement, and thus they are the focus of Pilates.

Pilates is low impact, and therefore good for injury prevention and rehabilitation. Pilates is quite good, if not ideal, for body sculpting.

If you still cannot decide between the two, try doing both! Yoga and Pilates are wonderful when used together! The basic natures of these two techniques make them complement each other very nicely.

You can integrate the breathing techniques of Yoga into Pilates, and the stabilization techniques of Pilates into Yoga…the possibilities are endless.

The two techniques work well together for those who want a whole body health and wellness routine as well as body sculping.

By Vaughn Balchunas

What You Assumed About Weight Loss and Exercise May be Wrong

A Duke University Medical center report on the various factors that affect weight loss points to vigorous, sustained exercise as a key factor.

Estimates for the benefits of milder forms of exercise, such as a one-mile walk burning 100 calories, are imprecise at best, and often do not take into account factors that reduce their actual effectiveness.

Machines such as treadmills, for example, overestimate the calories burned by 10-15 percent.

However, weight-bearing, gravity-fighting exercises like:

• dancing
• skating
• running
• and stair-climbing

burn more calories, in the same period of time, than gentler water-based exercises or cycling, although some make up for this by cycling for long periods.

How skillfully you perform your personal exercise regimen affects calorie burn too.

Poor technique may make you work harder and expend more calories, but you'll quit faster and may hurt yourself along the way.

New York Times September 12, 2006
Rocky Mountain News September 19, 2006

Dr. Mercola's Comment:

You may not realize that one of my primary intentions of going to medical school was to help improve the overall application of exercise to the treatment model.

However, after I finished it became very clear that nutrition was even more important, and even more important than both of these was resolving the underlying emotional barriers to optimal health.

However, exercise has been a life-long passion for me, and I am delighted that I have virtually all the mobility, stamina and flexibility as I did 40 years ago. I can' t run as fast as I did when I was younger, but I am not limited from participating in any activity that I choose to.

I hope to continue this fitness level for the next 50 years.

Fortunately, this is something that you can also do.

If you haven't read my comment on exercise in Tuesday's issue please do so as it provides an important perspective.

Vigorous, sustained exercise does more good, not only for kids, but adults as well. And considering all the good exercise can do -- beating diabetes and Alzheimer's for starters -- you'll want to get it right the first time.

There is even compelling evidence that suggests exercise makes you smarter.

There are three important variables to consider when you exercise:

• Length of time
• Frequency
• Intensity

I encourage my patients to gradually increase the amount of time they are exercising to at least one hour.

Initially the frequency is daily, but this is a treatment dose until you normalize your weight or insulin levels.

Once normalized, you will only need exercise three to four times per week.

Exercise hard enough so that it is very difficult to talk to someone next to you. When you are exercising that hard, your cardiovascular system is under such a significant stress that the mere act of talking makes you unable to provide your body with enough oxygen because of the diversion of airflow.

But if you cannot carry on a conversation at all, then you have gone too far and need to decrease the intensity slightly.

Most people don't exercise at the appropriate intensity and as a result aren't able to obtain the benefits. When you use the right dose you will receive absolutely amazing results, but if you under or overdose you will either not achieve the results you seek or suffer from unnecessary side effects.

The bottom line is that one of the best investments you could ever make in your health is your commitment to a regular exercise program that you can do the rest of your life.

This is because exercise is not like money. You simply cannot bank it. Even if you were a world-class athlete, in about two weeks of non-exercise you would start to experience serious deconditioning.

If you need some direction to get started, I urge you to review my beginner's exercise page that includes links to other pages and a free table you can download to keep track of your progress.

By Joseph Mercola, DO

Antiaging Nutrition - A Diet to Keep You Young

It is now a scientifically proven fact that we have certain control over the process of aging.

And your daily diet is the key. Want to know what food can keep you young? Here are the secrets of anti-aging nutrition.

Modern medicine offers many anti-aging treatments - special antiaging programs and clinics, creams and skin lotions, anti-aging food supplements and vitamins.

But your diet is the first and most important tool to defeat age.

What are most important anti-aging nutrients?

As we age, our body slowly looses its ability to process vitamins.

So to keep the right level of nutrition you need to consume more of the key vitamins than before.

For example, vitamin D is essential in preventing osteoporosis. While we are young, our skin produces enough of Vitamin D when we are exposed to the sun, but with age its production is reduces by approximately 30 percent.

Vitamins of B group are also very important. It is responsible for keeping memory loss and heart diseases out. Most important B group vitamins are B 6, B 12 and Folic acid. You also need more of Vitamin B as your body ages.

How to achieve anti-aging nutrition

To get the right anti-aging nutrition is easier than you think. All you have to do is to increase the intake of vegetables and fresh fruit in your everyday diet. This will also help you to loose weight if you have any extra kilos.

Consuming vegetables and fruits gives you three anti-aging benefits at once.

• First, most fruits and veggies contain no fat or cholesterol.
• Second, they are full of important nutritients - most fresh fruits contain Vitamin C, Vitamin A, Vitamin E as well as calcium, iron, magnesium, beta carotene and folic acid. All of these are vitally important for anti-aging.
• And, third, vegetables and fruits provide a lot of fiber which helps keep your digestive system healthy and clean.

Foods that bring most anti-aging benefits are:

• spinach
• broccoli
• tomatoes
• berries
• oranges and other citruses
• apples
• lettuce
• and onions

But this doesn't mean that other vegetables and fruits should be excluded from your diet, because almost any fruit if it is fresh contains important anti-aging agents.

Most fruits and veggies don't provide much protein for your body. As we all know good sources of protein are meat and fish.

When it comes to anti-aging diet, lean fish is preferred. It also supplies Omega 3 fats, important for antiaging.

Antiaging diet or antiaging supplements - which is better?

It is better is to use both. As mentioned before, the ability of our body to process vitamins reduces with age. This means you will need to consume more vitamins as you age. It doesn't make any sense to double your food intake, so antiaging supplements can be very helpful.

There are many anti-aging antioxidant supplements on offer. Some are quite pricy, others are more affordable. One thing you should know is that antioxidant complex is just a fancy name for vitamins and certain minerals.

So a quality multivitamin would serve well as anti-aging supplement. Additionally, you can take vitamin C.

Most multivitamin pills don't include enough of Vitamin C, so unless you are in a habit of drinking several glasses of freshly squeezed orange juice every day, a Vitamin C supplement is necessary.

According to the Alliance for Aging Research 1,000 mg is an adequate daily dose.

You should be careful not to overdo it with the vitamin supplements. Most Vitamins, with the exception of Vitamin C, are not water soluble, which means that they can accumulate in your body.

Too much of vitamins can be toxic. This is the reason; you should not take any supplements without consulting a doctor.

That was anti-aging nutrition in a nut shell. There is no miraculous "anti-aging food", just a balanced diet rich in vitamins and low in fat is your best anti-aging solution.

By Tanya Turner is a publisher of Anti-Aging Skincare Guide

Study Says That Healthy Living Does Pay Off

According to a study released Monday, women who actually follow all of the standard health advice -

• eat sensibly
• don't smoke
• get some exercise
• keep the weight down
• have an occasional drink

can reduce their chance of heart disease an astonishing 82 percent.

Many studies over the years have shown the importance of specific habits such as kicking cigarettes or cutting out saturated fat.

But Harvard researchers say theirs is the first to show what happens when people do everything they are supposed to.

However, the study also shows this isn't easy. The research was done on middle-aged female nurses, who presumably are fairly health-conscious. Yet just 1 percent of them actually followed all the rules.

The researchers defined a heart-healthy lifestyle this way:

• Don't smoke.
• Avoid being overweight
• This means having a body-mass index of 25 or less. (A woman 5-foot-4 who weights 145 pounds has a BMI of 25.)
• Get at least a half-hour a day of moderate to vigorous exercise.
• Average half a drink or more of alcohol a day.
• Eat healthy food. This means avoiding saturated fats and getting relatively large amounts of fish oil, folate, fiber, vegetable oils and whole-grain products.

The researchers found that those who followed all these rules reduced their risk of heart attacks, congestive heart failure and stroke by 82 percent compared with the other women in the study.

The study results are very dramatic, because these are not drastic changes for people. Premature heart disease can be virtually eliminated by these lifestyle changes. Even though all the participants were female, it is likely that the results would be similar for men.

Getting enough exercise and keeping weight off were areas where the nurses most often failed, he said. Only 20 percent reported getting an hour or more of vigorous exercise weekly. Sixty percent were overweight.

The researchers were surprised that so few of the nurses actually got a perfect score - and added the proportion of people in the general population who would get a perfect score is probably a lot smaller.

Annual American Heart Association meeting in Atlanta November 10, 1999

Dr. Mercola's Comment:

I would certainly not agree with all of the above recommendations on how to stay healthy.

The main objective is the definition of healthy food. Most experts believe that grains are healthy while I am quite confident that they are one of the major reasons why people develop chronic illness.

The recommendations do compensate for this though by including proper weight as an important variable.

Well, we all know that if you load up on these "healthy" grains you will most likely not have an ideal weight (and 60% of the women in this study were overweight).

I would also disagree with daily exercise. I believe the evidence is quite clear that we need at least one day of rest per week. As we age, two to three vigorous workouts per week are likely to be even better.

It was interesting to note that applying these guidelines seemed to virtually eliminate heart disease. It was also interesting to note how few of the nurses followed these guidelines (only one in 100).

By Joseph Mercola, DO