Step 1: Getting started. Do it slowly. One of the fastest ways to sabotage your fitness routine is to do too much, too quickly and hurt yourself, or drop the whole thing because it becomes too overwhelming. Choose something you’ll enjoy and your chances of staying with it are even better. Walking (on a treadmill, or around the neighborhood) is the easiest way to get started, but an exercise class or cycling are good choices for a beginner. Ten to fifteen minutes, 3 to 5 days a week is plenty to start. After a couple of weeks, increase the time and/or the number of days. Slowly work up to 30 minutes, 6 to 7 days a week.

Identify and Focus your Intention. Fitness, like many other things in your life, requires focus. Did you ever have a firm plan – going on a diet before summer, learning a new hobby/skill, exercising three times a week, or giving up a bad habit – but you couldn’t seem to get it done? To delve into what your intention is really about, make a list of reasons why you want to do a particular thing, or reach a certain goal. Chances are there will be one thing on the list that defines your ‘real’ reason, which should give you the motivation you need to get there. For instance, let’s say you want to quit smoking and you’re first reason is that it’s so expensive, or that it’s so difficult to find a place to smoke these days that it’s not worth the trouble. However, as you think it through, you list reasons that have to do with your health, and the health of your family. Maybe an aunt or uncle died of lung cancer last year. These reasons are stronger motivators and at the root of your real intention, and will help you stick with your decision. Post your list of reasons in a place where you’ll see it every day.

Break your plan/goal into small steps. The road to success with any undertaking is to break the task down into manageable chunks. Make a calendar page for the first month and put it on the refrigerator. Designate two days a week, fifteen minutes each that you will exercise. Check them off with a red marker each time you complete the task. The second month, increase your time to 30 minutes and/or add another day. Seeing your progress will make you feel good, in control, and give you a sense of accomplishment.

Including family is a win-win situation. If you feel guilty taking time away from your spouse and children to exercise, include them. Join a family-friendly health club like the YMCA that has exercise options that meet everyone’s needs. Can’t afford a health club? Designate family exercise time once or twice a week. Take a walk around the neighborhood a couple of times a week or go to a nearby park. If you have toddlers, one parent can jog while the other plays with the kids. Get a running stroller, and then both parents can exercise with the little ones along. When you exercise with a partner, friend, or group, your chances of sticking with it are greater and it feels more like fun than work.

To avoid stress fractures, muscle pulls, and back and neck pain, always warm up before and cool down after workouts with a series of stretches.

Step 2: Effective exercise goes hand in hand with a healthy diet, the proper amount of sleep, and vitamin supplementation (always consult with your doctor before starting a weight loss program and/or taking nutritional supplements).

Exercise combined with nutritional supplements is more effective than exercise alone in three important ways — reducing body fat, lowering elevated cholesterol levels, and preserving muscle tissue – says a new study. Undertaken at four universities, including UCLA, those in the study who only exercised lost 2.4 pounds of body fat, gained 1.6 pounds of lean muscle, lowered their LDL (bad) cholesterol by one percent, and had no loss in total cholesterol over a two-month period. The group that exercised and took supplements lost 5.9 pounds of body fat, gained 4.2 pounds of lean muscle, lowered their LDL cholesterol by 11 percent and their total cholesterol by 6.5 percent. Nutritional supplements that are beneficial are multivitamins, antioxidants, and omega-3 fatty acids among others.

You know you need plenty of calcium to give you strong bones, but don’t forget you need vitamin D to aid the absorption of calcium by your body. Studies at Massachusetts General Hospital and at Boston University Medical Center found that about 40 percent of adults are deficient in vitamin D. Vitamin D is manufactured in your skin when it is exposed to sunlight. But, many people now avoid the sun or use sunscreen because of the risk of skin cancers. One source of vitamin D is fortified milk. It also occurs in oily fish like sardines and mackerel. Read labels to make sure your milk is vitamin D fortified. Since a lot of people are lactose intolerant, milk is not an option. Vitamin D3 supplements are also a good source.

Pre Workout Fiber for Energy. Adding fiber to your pre-workout meal or snack may be useful because it can slow down the absorption of high-glycemic carbs that lower insulin release, which encourages more rapid body fat loss. When athletes eat a high-soluble-fiber meal before training, they maintain a more stable blood glucose level throughout the workout. Adding some fiber to a protein drink slows gastric emptying, making you feel fuller and less hungry. A study of 50 men and 94 women, aged 30 to 80, compared the effects of eating low-fiber and high-fiber breakfasts. Subjects on the high-fiber breakfast reported less emotional distress, fewer cognitive problems and less fatigue. Although the authors didn’t explain those effects, the likely mechanism was better glycemic, or glucose, control. Conclusion: Add some fiber – like fruit – to your pre-workout protein drink, snack, or meal to keep your blood sugar stable and your energy high throughout your workout.

Low-Carb Diet Caution. Research suggests that attempting to lose body fat on a low-carb diet may lead to muscle loss. Most scientists feel that you need adequate carbs (complex carbohydrates) to power the intense training required for maintaining muscle under dieting conditions. On the other hand, you need increased protein because when you restrict calories, protein is diverted to energy pathways. What’s more, the thermic effect of protein helps foster body fat loss while you’re dieting. As you get lean, you need to make sure you don’t cut calories too much. That’s a mistake many body-building competitors make. In an effort to appear as defined as possible, they either do excessive aerobics or cut too many calories or both.

Step 3: Faster Fat Burning – Treadmill vs. Cycling. Twelve people engaged in exercise on either a treadmill or an exercise bike. According to the researchers, the treadmill produced a higher level of fat oxidation than cycling, but the intensity at which fat oxidation was maximized was the same for both forms of exercise. Treadmill exercise leads to a greater level of fat burning because while you’re doing it, the adrenal glands release stress hormones. These stress hormones mobilize fat from fat cells through at least two actions: 1) they suppress insulin release; and 2) they promote cyclic AMP, which then begins a cascade in fat cells that leads to the release of fat into the blood. The greater the amount of muscle mass trained, the greater the level of hormone release and consequent fat oxidation during aerobics. Standing on the treadmill uses more muscle mass than the seated cycling, so you burn more fat.

The Water/Fat Burn Connection. Researchers conducted a study to test the thermogenic effect of water; that is, the conversion of fat calories into heat. Seven men and seven women, all healthy, with an average age of 27, drank 500 milliliters, or about half a quart, of water. That caused a metabolic increase of 30 percent over resting levels. The increase occurred within 10 minutes, reaching a maximum 30 to 40 minutes after the subjects drank the water. It lasted for more than an hour, and it led the authors to suggest that drinking 1.5 liters of water daily (just over a quart) would augment daily energy expenditure by 200 kilojoules. That’s like taking a dose of 50 milligrams of ephedrine three times a day, which results in an increased energy expenditure of 320 kilojoules. Granted, that adds up to only about 100 extra calories burned daily, but it does add to weight loss when coupled with diet and exercise. (Suggestion: add a lemon, or lemon juice to water for flavor. This may help you drink more, plus lemon is good for the digestion.)

To lose weight, you need to do some calorie cutting along with your exercise routine. To lose a pound of fat, you need to burn 3,500 calories. Since walking a mile burns about 80 calories, you’d have to cover 44 miles to lose a pound. To lose a pound a week (a safe, healthy recommendation), you need to cut 500 calories each day. When you exercise (30-60 minutes), you only have to cut around 250 calories each day. This is something positive you can do for better health, renewed energy and a healthy metabolism. Your best option for reducing your daily caloric intake naturally is to add more fiber to your diet. For every 14 grams of fiber you consume, you will reduce your overal caloric intake by 10%. Example: An average woman consumes 2000 calories per day, for every 14 grams of fiber she consumes it would reduce her caloric intake naturally by 200 calories. Simply add more whole grains, fruits, and vegetables to your plate to lose excess pounds naturally and healthfully.

To lose fat in your belly, you need to do some type of aerobic exercise. Walking, jogging, cycling, or exercise classes are good examples. Sit-ups or crunches alone won’t do it. Abdominal exercises will strengthen the muscles underneath the fat, but won’t burn the fat. Watching what you eat helps here also. As always adding more whole grains, fruits, and vegetables to your diet will improve your overall health and help reduce belly fat.

For best results, alternate cardio exercise and weight training. Whether you’re trying to lose weight, get into shape, or just stay healthy, both types of exercise are important for different reasons. Cardio, or aerobic, exercise conditions your heart and lungs, helps lower cholesterol and blood pressure, and improves your endurance. Weight, or strength, training helps prevent the loss of muscle that usually occurs as you get older. With strength training, you’ll stay strong, keep your metabolism revved up, and maintain good posture. Example: Walk 2 miles, three days a week for your cardio workout, and use an elastic band and a Swiss ball in a series of moves that target all the major muscle groups 3 days a week for strength training. The walking can be done outdoors, or indoors on a treadmill, or even to a ‘walking workout’ video. The strength training can be done outdoors, or indoors, as not much space is needed.

Step 4: Seriously consider your heart health. U.S. heart disease deaths tolls overall are down. From 1993 to 2003, cardiovascular disease death rates dropped 22.1 percent. But more than 910,000 Americans still die of heart disease annually, according to the American Heart Association. And more than 70 million Americans live every day with some form of heart disease, which can include high blood pressure, cardiovascular disease, stroke, angina (chest pain), heart attack and congenital heart defects. To reduce your risk of heart disease, don’t smoke, exercise regularly, eat a high (complex) carbohydrate, and maintain your body-weight and blood pressure.

Avoid feeling guilty about missing the occasional workout. Everyone misses a workout now and then. Some days maybe you just don’t feel like it. And research has shown that the body needs rest periods between strenuous workouts so it can recover and/or heal. Some athletes even give themselves a week off from time to time, which helps to prevent over-training.

Quality Fuel:
Nutrition is our body’s fuel and to have health, balance and fertility, we have to provide our system with optimal nutrients. Your diet matters. Your blood carries vital nutrients to your organs, tissues and skin so the richer your blood’s nutrient base, the healthier you are. If your food choices are poor, you will have deficient nutrients and blood toxicity which will result in body and organ dysfunction, and fertility will suffer.

Good nutritional choices will help regulate your endocrine system, balance hormones and stabilize blood sugar, which will help support you in trying to conceive. The endocrine system is burdened by over-eating and weakened by poor food choices, especially by excessive simple carbohydrates (sugar). This system thrives on a balance of complex carbohydrates, lean proteins and good fats at every meal.

Complex Carbohydrates:
Your body uses carbohydrates for energy first and most efficiently. Carbs are the optimal fuel for your body, although your body uses fats and proteins for energy as a second choice, but fats and proteins are really needed for other jobs. Your best foods for this are vegetables, fruits and whole grains.
While vegetables and fruits are low in calories, they pack a huge punch of nutrients that your body needs. To cooked or raw vegetables, you can add nutritious foods like olive oil, almonds and shredded cheese.

Fruits are packed with vitamins and antioxidants that will boost your health. Instead of drinking soda, which has a lot of sugar, choose orange juice or other fruit juice. You will get the vitamins that soda doesn’t have. Snack on fresh fruits to increase your nutrient intake rather than sugary or salty snacks.
Another large source of good carbohydrates is grains and cereals, and you should choose whole grains as they are packed with nutrients. You should eat several servings from this food group each day, such as whole grain bread and high fiber, whole grain cereals. Make your sandwiches with whole wheat bread, dip bread in a mixture of olive oil and garlic or other seasonings with lunch and dinner, have a bowl of cereal for a snack, add whole grain cereals to your casseroles, soups and trail mixes.

Proteins:
Getting enough protein each day is important for healthy tissues and muscles. The recommended protein intake per day for a healthy adult is between 50 and 70 grams, which is about what you would find in eight ounces of beef. In developed countries like the U.S., it isn’t difficult to get your daily protein, but you should choose healthy sources.

All animal products (meat, dairy, eggs) contain a large amount of protein and some plant foods such as beans, nuts and seeds do as well. Fruits and vegetables generally don’t have as much protein, but they still contribute to your overall protein intake. Fish, like salmon or tuna, is a terrific protein source because the fats that accompany the proteins are high in omega-3 fatty acids, (also flax seeds and oil and walnuts) which are essential for good health and often deficient in western diets.

Good Fats:
Omega-3 fatty acids (fish oil) is very healthy fat. It contains nutrients that we need to keep a balance in our bodies. Most people get plenty of omega-6 fats in their diet from the primary oil ingredient added to most processed foods and is found in commonly used cooking oils, including sunflower, safflower, corn, cottonseed, and meat. In direct contrast, most people do not get nearly enough omega-3 oils, (cold-water fish, flaxseeds, canola oil and walnuts) which throws off the balance. The ratio should be in the range of 2:1 – 4:1, omega-6 to omega-3. Together, omega-3 and omega-6 fatty acids play a crucial role in brain function as well as normal growth and development. Deficiencies in essential fatty acids can lead to health problems.

What to Eat…What Not to Eat:
For good fertility health, eliminate processed foods and add more fruits and vegetables to your diet. Choose lean meats and add fish to your diet at least twice a week. If you can’t eat fish (or don’t like it), take a high quality fish oil supplement every day to help maintain balance. Enjoy a handful of nuts as a snack, in main dishes or on fruit desserts – nuts contain healthy fats as well as protein. Use olive oil in salad dressings, as a bread dip, and on your whole-grain pasta instead of spaghetti sauce.

Meal Examples:

• 4-6 oz. Salmon (protein), 1 slice whole wheat bread (complex carbohydrate), and 1 Tbs. olive oil (good fat), 2 cups mixed green salad, and a ripe peach.
• 4-6 oz. baked chicken (protein), small baked potato (complex carbohydrate) with 1 Tbs. olive oil (good fat) and sea salt for seasoning, 1 cup green beans, tomato, and an apple.
• 4-6 oz. tuna (protein), ½ cup brown rice (complex carbohydrate), a handful of almonds (good fat) mixed in a half-cup low-fat yogurt, and a banana.
• 4-6 oz. fresh, baked fish (protein), ½ cup cooked beans (complex carbohydrate), ½ fresh avocado (good fat), and grapes.
• 2 eggs (protein), 1 slice rye bread (complex carbohydrate), 1 Tbs. natural peanut butter (good fat), and 1 cup orange juice.

Turkey and tofu are also excellent protein choices. Red meat should only be eaten occasionally and only hormone/antibiotic free. Choose a wide variety of vegetables and fruits for your complex carbohydrate group as they all contain different vitamins, minerals and antioxidants. Flax seed oil, olives, macadamia nuts and natural almond butter are also good choices of good fats.

Foods to avoid when trying to conceive:
Bacon, hot dogs, processed deli meats, ice cream, candy, cake, cookies, fried foods, alcohol, pastries, white rice and white flour.

Research has found that several things can cause disruptions in fertility. Being undernourished, going on fad diets, unhealthy weight loss, being obese, high exercise levels can all contribute to infertility.

Effects of weight-loss on fertility:

• Losing 10-15% of usual body weight can decrease estrogen and testosterone. Gaining weight back to within 95% of usual body weight can return hormone levels to normal.
• High levels of physical activity and calorie deficits can cause delays and interruptions in normal menstrual cycles which appear to result from hormonal and metabolic changes.
• Prolonged energy restriction leads to “Energy Drain”, constant dieting, not enough food and excessive exercise. Negative energy balance leads to amenorrhea (the absence of menstrual period in a woman of reproductive age).
• Getting some exercise is important, but it should be moderate exercise for health, such as taking walks.

Effects of vegetarian diet:
Women who have vegetarian diets which are high in fiber, low in fat and quality protein (no red meat) have lower circulating estrogen levels. They are more likely to have irregular menstrual cycles than women who eat animal products. If you are going to go ‘Low Fat’, you should definitely choose high quality fats, such as olive oil, nuts, and avocados or take fish oil supplements on a regular basis to avoid a deficiency of essential fatty acids. Getting the cholesterol your body needs is essential for the synthesis of estrogen.

Effects of Caffeine:
In a European study, women who drank 4 cups of coffee a day (500mg caffeine) were 50% less likely to get pregnant versus women who had a low caffeine intake. In a U. S. study, it was suggested that having more than 300mg of caffeine per day (coffee, soda, and tea) decreased fertility by 27% per cycle versus a small amount of caffeine intake in women. Also, the effect of caffeine is stronger in women who smoke.

Effects of Alcohol:

• Fewer eggs retrieved
• Less chance of pregnancy
• Greater chance of spontaneous abortions
• Risk of Fetal Alcohol Syndrome

Effects of Smoking:

• Tubal abnormalities
• Alterations in immune system
• Menstrual cycle abnormalities
• Low estrogen production
• Low birth weight
• Higher risk of SIDS (Sudden Infant Death Syndrome)

A balanced diet, moderate exercise and other healthy lifestyle choices are major components in balancing the body, mind and spirit in preparation for conception.

Levels of progesterone vary throughout a woman’s menstrual cycle. It is produced just before ovulation and continues to rise over the last two weeks of a menstrual cycle. Its decline at the end of the cycle promotes the shedding of the uterine lining and the onset of a menstrual cycle.

Progesterone counters the effects of estrogen on the body. This is why you will see them paired in many hormonal preparations. Progesterone also influences our nervous systems by increasing sleepiness and decreasing anxiety. I recommend to many of my patients on progesterone formulas to take around bedtime to aid in sleep. Progesterone helps to mature breast tissue and prepare for milk production. It promotes healthy appetite and fat storage especially with pregnant women.

When you have too much progesterone in relation to estrogen, you may experience a decreased insulin sensitivity, weight gain, depression and low libido. When you have too little progesterone in relation to estrogen you may experience irregular menstrual cycles, breast tenderness, irritability and mood swings, endometriosis and uterine fibroids. An interesting note: when your progesterone levels are too low, you actually can’t make sufficient cortisol from your adrenal glands. This is a very important issue to consider when treating someone with deficient adrenal gland function.

It seems that in our lives as women we either have too little or too much of some hormones or when it is balanced, it doesn’t stay that way. That usually corresponds to whether I’m riding a broom to work or a car. I’d much prefer a car any day. Just ask my husband and kids! As we grow older and enter the time before we actually stop menstruation (perimenopause), the levels of progesterone and estrogen are fluctuating quite a bit. Missed ovulations are becoming more frequent. You may notice a change in the number of days of your menstrual cycle, a change in flow or even changes in sleep and hot flashes.

I find that treating a woman during these times can be most rewarding. There are many options. As a Naturpathic Physician, I tend to gravitate to those therapies that are least invasive and least harmful to the body. My first approach is to assess total body function before just treating symptoms. You would be surprised at how little your body requires in terms of hormones. It is really about achieving balance between hormones. I always look to adrenal function, progesterone production, and pituitary function before I consider augmentation with hormones. My goal is to support the systems of hormone production first.

I have been working with Marie Lachney over the last 10 years in a team approach using a specialized lab to assess total body function and then recommending the nutritional supplements that the test results indicate are needed to help each client achieve balance between hormones. There is more information in the frequently asked questions as well as the test protocol on Marie’s website at MarieLachney.com – New Pathways Counseling

I will continue to contribute articles on the other hormones, both male and female in addition to other very important health related topics.

Recently, a study by the U.S. Centers for Disease Control (CDC) revealed that 97% of Americans are contaminated with a widely used sunscreen ingredient called oxybenzone that has been linked to allergies, hormone disruption, and cell damage. A companion study published just one day earlier revealed that this chemical is linked to low birth weight in baby girls whose mothers are exposed during pregnancy. Oxybenzone is also a penetration enhancer, a chemical that helps other chemicals penetrate the skin, which eventually make their way into the bloodstream.

Two University of California scientists believe that the rise in skin cancer is linked with increased use of chemical sunscreens. They say chemical sunscreens offer a false sense of security resulting in excessive sun exposure, which is risk #1. Now, it seems that risk #2 is the toxic chemicals in the sunscreens themselves.

Another factor to consider is that the application of sunscreens interfere with the skin’s ability to produce vitamin D and can cause a vitamin D deficiency that can greatly impact your health.

Ingredients in sunscreens are not regulated…
Sunscreens, like other cosmetics, are not regulated in a strict sense, but most companies display claims that assure you their products are safe. Testing may involve as little as testing the ingredients to determine if the chemicals cause swelling, rashes, or other acute reactions. Manufacturers are not required to test the ingredients in their products to determine if they cause long-term, negative health effects such as cancer, disruption of hormones or the inability to have a healthy child.

Over the past decade, many scientists studying cancer have come to the conclusion that the use of sunscreen chemicals may be increasing the incidence of cancer and that sunlight exposure may actually decrease human cancer rates and improve your health.

It now appears that many heavily-used chemical sunscreens may actually increase cancers by virtue of their free radical generating properties. And more insidiously, many commonly used sunscreen chemicals have strong estrogenic actions that may cause serious problems in sexual development and adult sexual function, and may further increase cancer risks.

Organic chemists have long been long aware of the dangers of compounds in chemical sunscreens, but this was ignored by the manufacturers of commercial sunscreens and most of the medical establishment.

Chemical Sunscreens Include:

• Benzophenones (dixoybenzone, oxybenzone)
• PABA and PABA esters (ethyl dihydroxy propyl PAB, glyceryl PABA, p-aminobenzoic acid, padimate-O or octyl dimethyl PABA)
• Cinnamates (cinoxate, ethylhexyl p-methoxycinnamate, octocrylene, octyl methoxycinnamate)
• Salicylates (ethylhexyl salicylate, homosalate, octyl salicylate)
• Digalloyl trioleate
• Menthyl anthranilate
• Avobenzone [butyl-methyoxydibenzoylmethane; Parsol 1789] – This is the only chemical sunscreen currently allowed by the European Community. However, its safety is still questionable since it easily penetrates the skin and is a strong free radical generator.

What do these chemicals do?

1. These chemicals generate free radicals that increase cellular damage and changes that lead to cancer. An example is Psoralen, a compound that is used to treat psoriasis, increases skin cancer rates 83-fold.
2. They often have strong estrogenic activity. Estrogenic – “Gender Bending” – chemicals interfere with normal sexual development – engendering a host of secondary medical problems.
3. They are synthetic chemicals that are alien to the human body and accumulate in body fat stores. The human body is well adapted to de-toxify biologicals that it has been exposed to over tens of millions of years. But it has often has difficulty removing new and non-biological compounds such DDT, Dioxin, PCBs, and chemical sunscreens.

Cancer and sunscreens…
Worldwide, the greatest rise in melanoma (the deadliest form of skin cancer) has been experienced in countries where chemical sunscreens have been heavily promoted the rise in melanoma has been exceptionally high in Queensland, Australia where the medical establishment has vigorously promoted the use of sunscreens. Queensland now has more incidences of melanoma per capita than any other place on Earth.

Skin cancer increase NOT due to Ozone Depletion…
But what about ozone depletion and skin cancer? Could this be the cause of the increased skin cancer rates? Professor Johan Moan of the Norwegian Cancer Institute found that the yearly incidence of melanoma in Norway had increased by 350% for men and by 440% for women during the period 1957 to 1984. He also determined that there had been no change in the ozone layer over this period of time. He concludes his report in the British Journal of Cancer by stating “Ozone depletion is not the cause of the increase in skin cancers” (Moan, J. & Dahlback, A. The relationship between skin cancers, solar radiation and ozone depletion. British Journal of Cancer, Vol. 65, No. 6, June 1992, pp. 916-21).

Here’s an interesting fact:
Only 10 chemical ingredients are banned from cosmetics in the United States. 1,100+ chemical ingredients are banned from cosmetics in the European Union.

Healthy alternatives…
The best-known physical blocks are zinc oxide and titanium dioxide, naturally occurring minerals more effective than some chemical sunscreens. They work as a barrier against sun damage. An alternative is to choose only products that are made from non-toxic natural or organic materials. Non-Toxic natural or organic products do not contain hazardous chemicals, so they are safe and healthy. One of the easiest ways to make a positive impact on your planet and your life is to use safe, non-toxic personal care products.

There are many simple lifestyle changes you can make to radically decrease your risk of sunburn, such as choosing your essential fatty acids wisely, increasing raw vegetables loaded with skin protecting antioxidant phytonutrients, and avoiding processed foods and sugars.

Additionally you can use clothing wisely to avoid sun-induced skin damage. Wearing a hat keeps the sun off your face and the very thin skin around your eyes which is particularly sensitive to photo-aging skin damage from the sun.

Natural sunlight is the best way to get your vitamin D so try to spend small amounts of time in the sun without any sunscreen. Vitamin D plays a crucial role in your overall health and well-being. Safe sun exposure is the key.

Cancer is becoming more and more common every year. According to the American Cancer Society, nearly one-quarter of deaths in the United States are cancer related, exceeded only by heart diseases. In 2009, the American Cancer Society predicts that 1.5 million new cases of cancer will be diagnosed. The most common cancers in men are prostate, lung and colorectal. In women it is breast followed by lung and colorectal cancers.

The good news is that there are changes we can make to our daily diets and lifestyles that can help reduce our risk of becoming part of the millions directly affected.

Eliminate Sugars and Artifcials Sweetners
Research tells us that insulin, the hormone that ultimately regulates how blood sugar is used by our bodies for fuel, is related to many chronic diseases, not just diabetes. When we eat foods that keep our insulin levels elevated for extended periods of time, this affects how our cells function and ultimately how they communicate with each other. According to Mehmet Oz, MD, when cells do not communicate normally, they begin to behave in odd and irregular ways, providing the basis of chronic disease, including cancer. Avoid processed foods, such as soda, muffins, donuts and bagels, which are bound to have simple sugars, guaranteeing elevated insulin levels. Focus on adding fruits, vegetables, beans and whole grains into your diet instead which maintain your insulin levels so that your body operates normally, thus preventing chronic disease including cancer.

Drink Water
Every organ in our body from our lungs to our skin needs water to run correctly. Without water, our bodies do not run as efficiently. Drink half of your weight in ounces each day. If this sounds challenging to you, do not drink any other fluids until you have finished drinking your water for the day.

Exercise and Maintain a Healthy Weight
Regular exercise is proven to help reduce insulin levels and also allows our bodies to be more receptive to the insulin that is already in our body. According to the Mayo Clinic, “being overweight or obese may increase your risk of cancers of the breast, colon, esophagus, kidney, stomach and uterus”. When we are overweight, we typically have high insulin levels, which as noted above has a direct correlation to cancer.

Add Cruciferous Vegetables
These vegetables (broccoli, cauliflower, brussels sprouts, kale, cabbage, bok choy) are really the super veggie. According to WebMD, they are loaded with phytochemicals (also called phytonutrients – these are health protecting compounds found in plants), vitamins, minerals, and fiber and are proven to slow the growth of tumors in the breast, lung, colon, liver, cervix. The photochemicals in these vegetables help stimulate enzymes in the body that detoxify and eliminate carcinogens before they damage cells. Another bonus; these super-powered vegetables help reduce oxidative-stress, which reduces free radicals in the body. This may reduce the risk of colon, lung, prostate, breast, and other cancers.

Incorporate Dark Leafy Greens
These greens (bok choy, napa cabbage, kale, collards, watercress, mustard greens, broccoli rabe, dandelion and broccoli) are a great tool in cancer prevention. Spinach, swiss chard and beet greens while also considered to be dark leafy greens are best eaten in moderation because they are high in oxalic acid, which depletes calcium from bones and teeth, and may lead to osteoporosis. Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. They are crammed with fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals.

Penina Bareket is a Holistic Health Counselor specializing in disease prevention. www.peninabareket.com

Day 1: Drink 6-8 glasses of water a day. Your body is estimated to be about 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs. Without enough water, the liver can’t do its job well. And its job, as you know, is to detox the whole body—a pretty important task in these modern times. Also, did you know that about 80% of the population is chronically dehydrated? Do you feel tired a lot and have headaches? Is your skin dry and do your moods shift frequently? These can all be signs of dehydration. The cure? Drink more water every day!

Ever feel puffy and bloated? Drink more water! It can help to ease the fluid retention and bloating associated with premenstrual syndrome. Trying to lose weight? Drink water. It naturally suppresses the appetite and helps the body metabolize fat.

It’s important to keep in mind, however, that it is possible to drink too much water. A good rule of thumb is to drink between six to eight glasses per day. Try filling a large water bottle (32 oz.) and keep it with you throughout the day to start, and then try to drink two of them a day once you’ve gotten used to drinking more water.

Day 2: Walk 20 minutes a day. Exercise is just as important to good health as drinking water and eating nutritious foods. Some of the reasons why are: exercise improves your mood. Need to blow off some steam after a stressful day? A brisk 20-minute walk can help you calm down. Worried about heart disease? Hoping to prevent osteoporosis? Regular exercise can help you prevent, or manage, these conditions along with high blood pressure as well. And there’s more. Regular exercise can help you prevent type 2 diabetes. If you need more convincing, you’ll have more energy and burn calories making it easier to control your weight. If you’re new to exercise, try taking two 10 minute walks a day, and if you can take your walk outside, you’ll get the added benefits of fresh air and vitamin D from the sun!

Day 3: Eat more greens. Green vegetables are the foods most missing in modern diets. Learning to cook and eat greens is essential to building good health. When you nourish yourself with greens, you will naturally crowd out the foods that make you sick. Greens strengthen the blood and respiratory systems. In Asian medicine, green is related to the liver, emotional stability and creativity. Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. They are loaded with fiber, folic acid, chlorophyll and many other micro-nutrients and phyto-chemicals.

Some of the benefits from eating dark leafy greens are:

• Blood purification
• Cancer prevention
• Improved circulation
• Strengthened immune system
• Promotion of healthy intestinal flora
• Promotion of subtle, light and flexible energy
• Lifted spirit and elimination of depression
• Improved liver, gall bladder and kidney function
• Cleared congestion, especially in the lungs, by reducing mucus

There are so many greens to choose from. Find greens that you love and eat them often. When you get bored with your favorites, be adventurous and try greens that you’ve never heard of before. Broccoli is a favorite and gives you strong, grounded energy. Rotate between bok choy, Napa cabbage, kale, collards, watercress, mustard greens, broccoli rabe, dandelion and other leafy greens. Green cabbage is great in the form of sauerkraut or raw. Arugula, endive, chicory, lettuce, mesclun and wild greens are generally eaten raw, but can be consumed in any creative way you enjoy. Spinach, Swiss chard and beet greens are best eaten in moderation because they are high in oxalic acid, which depletes calcium from bones and teeth, and may lead to osteoporosis. Cook these vegetables with something rich like tofu, seeds, nuts, beans, butter, animal products or oil. This will balance the effect of the oxalic acid.

Cooking Greens

Try a variety of methods like steaming, boiling, sautéing in oil, water sautéing, waterless cooking or lightly pickling, as in a pressed salad. Boiling makes greens plump and relaxed. Boil for under a minute so that the nutrients in the greens do not get lost in the water. You can also drink the cooking water as a healthy broth or tea if you’re using organic greens. Steaming helps vegetables to retain their fiber, causing them to move more easily through the digestive tract. Raw salad is also a wonderful preparation for greens. It’s refreshing, cooling and soft, and supplies live enzymes.

When some people hear “leafy green vegetables,” they often think of iceberg lettuce, but the ordinary, pale lettuce in restaurant salads doesn’t have the power-packed goodness of other greens. Get into the habit of adding these dark, leafy green vegetables to your daily diet.

Day 4: Eat more fruit. Fiber, which is naturally present in high amounts in fruit, is responsible for many of its benefits. Fruit is also high in antioxidants as well as rich in vitamins. Fruit tends to have lower glycemic index values than processed foods, meaning they have a smaller impact on blood sugar levels and helps curb sweet cravings. Besides these benefits, eating fruit helps to cleanse the body, especially the colon. Try eating 2 to 3 pieces of fruit a day and eat a variety of fruits. (Note: eating whole fruits is much better for you than fruit juice, which does not contain the fiber, and is most times loaded with sugar.)

Day 5: Eat whole grains. Whole grains have been a central element of the human diet since early civilization. Humans ceased being hunter-gatherers and settled down into farming communities when they were able to cultivate grain crops. People living in these communities—on all continents—had lean, strong bodies. In the Americas, corn was the staple grain. In India and Asia, it was rice. In Africa, people ate sorghum. In the Middle East, they made pita bread, tabouli and couscous. In Europe, corn, millet, wheat, rice, pasta, dark breads and even beer were considered health-providing foods. In Scotland, oats were a staple food. In Russia, they ate buckwheat or kasha. Very few people were overweight.

Whole grains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin E and B-complex vitamins. Because the body absorbs grain slowly, they provide sustained and high-quality energy.

The quickest way to create great grains is to experiment and find what works for you. Here are basic directions:

1. Measure the grain, check for bugs or unwanted material, and rinse in cold water, using a fine mesh strainer.
2. Optional: soak grains for one to eight hours to soften, increase digestibility and eliminate phytic acid. Drain grains and discard the soaking water.
3. Add grains to recommended amount of water and bring to a boil.
4. A pinch of sea salt may be added to grains to help the cooking process, with the exception of kamut, amaranth and spelt (salt interferes with their cooking time).
5. Reduce heat, cover and simmer for the suggested amount of time.

All liquid measures and times are approximate. Cooking length depends on how strong the heat is. It’s a good idea, especially for beginners, to lift the lid and check the water level halfway through cooking and toward the end, making sure there is still enough water to not scorch the grains. Be sure to taste the grains to see if they are fully cooked or starting to burn.

Cooking larger grains like brown rice, barley and berries in a pressure cooker speeds up cooking time and creates softer grains.

Cooked grains keep very well. Busy people can prepare larger quantities of grains and simply reheat with a little oil or water later in the week. Also, to keep in mind, roasting grains makes them more alkaline.

*The texture of grains can be changed by boiling the water before adding the grains. This will keep the grains separated and prevent a mushy consistency. This is the only way to cook kasha. Do not add kasha to cold water, as it will not cook properly. For a softer, more porridge-like consistency, boil the grain and liquid together.

**Technically not a grain, but a small pasta product.

Day 6: Eat more nuts and seeds. These little gems contain healthy fats, vitamins, minerals and fiber. Most nuts contain healthy protein as well.

Classified as a nut, almonds are actually the seed of the fruit of an almond tree. Eating twelve almonds per day can provide you with the recommended daily allowance of essential fatty acids, which are vital to good health. Almonds are rich in potassium and are considered a “good” fat. However, these fruit seeds are high in calories, so limit your intake to no more than twelve per day. Unblanched almonds are considered to be the healthiest choice. Avoid dry roasted almonds or almonds covered in sugar, honey or salt.

Pumpkin seeds: Research shows pumpkin seeds to be effective in lowering cholesterol levels, promoting prostate health, and supporting the function of the immune system. Pumpkin seeds are a rich source of potassium, omega-3 fatty acids and zinc. One and one-half ounces of pumpkin seeds can provide over one-third of an adult’s daily zinc requirements. However, pumpkin seeds are high in calories and should be eaten in moderation. Limit consumption to no more than three times weekly.

Sunflower seeds: One of the most popular seeds consumed, sunflower seeds are rich in vitamin E and are known to reduce the risk of heart disease and cancer. Studies have also shown them effective in guarding against cataracts. Experts recommend eating two tablespoons of sunflower seeds each day. Doing so will double your intake of vitamin E. However, they are high in calories and should be eaten in limited quantities.

To get more of these healthy foods in your diet, try these tips:

• Sprinkle nuts and seeds on a healthy salad.
• Sliced almonds taste great on fish or vegetable dishes.
• Roast your own pumpkin seeds in the oven.
• Coarsely grind some nuts or seeds and add one-fourth to one-half cup to your favorite whole grain bread recipe or bread machine mix.

Other good choices are walnuts, flaxseeds, sesame seeds, peanuts and cashews.

Day 7: Celebrate your new and improved health and do it all again next week!

4% of preschoolers-over one million in number – are now clinically depressed and the rate of increase of depression among children is an astounding 23%.

30% of women are depressed.

80% of currently depressed people are not receiving any treatment. Over ½ of people with depression think of it as a weakness and 40% of depressed women are too embarrassed to seek help.

In the WHO report on mental illness released October 4, 2001, it was stated that depression will be the second largest killer after heart disease by 2020 — and studies show depression is a contributory factor to fatal coronary disease. And in the 2004 Rand Report, it was learned that depression results in more absenteeism than almost any other physical disorder and costs employers more than US $51 billion per year in absenteeism and lost productivity, not including high medical and pharmaceutical bills.

Newer figures are lower but in a study released in 2002 antidepressants worked for 35 to 45% of the depressed population, while more recent figures suggest the actual results may be as low as 30%. I have certainly found that true in my work with clients who come in for counseling and are on anti-depressants. They are tested using the metabolic profile hair test and found to have quite a high rate in depression in spite of having been on anti-depressant medications. The medications being prescribed are simply not addressing the problem effectively in many cases.

As reported by S. Vedantam in an article he wrote in the Archives of Internal Medicine 2004, standard antidepressants, SSRIs such as Prozac, Paxil and Zoloft, have recently been revealed to have serious risks, and are linked to suicide, violence, psychosis, abnormal bleeding and brain tumors. It’s so unnecessary.

• Short-term (exogenous) depression can be caused by loss or extreme trauma.
• Chronic or life-long (endogenous) depression is caused by trauma in childhood which includes: emotional, physical or sexual abuse; yelling or threats of abuse; neglect (even two parents working); criticism; inappropriate or unclear expectations; maternal separation; conflict in the family; divorce; family addiction; violence in the family, neighborhood or TV; racism and poverty.

The results of research published in Nature shows that trauma prevents certain parts of the brain (hippocampus and frontal lobe, where decisions are made) from developing properly.

Certain neurochemicals are also involved, such as a surplus of noradrenalin, perhaps as a result of the structural problem of the hippocampus and frontal lobe. Recent studies indicate that serotonin, which is targeted by most antidepressants (SSRIs), is not as much a factor in depression as the long-term presence of the stress hormone cortisol.

Physiological problems, plus learned beliefs and behaviors, make functional decisions difficult, and the results reinforce the depression in a vicious cycle.

Studies are increasingly linking more illnesses to depression, including: osteoporosis, diabetes, heart disease, some forms of cancer, eye disease and back pain and the list of illnesses grows daily.

I believe that long-term recovery from depression ultimately requires addressing the underlying relationship causes of depression. Healing both the relationship environment and healing the underlying relationship causes of depression is vital in preventing relapse. In addition to the relationship causes the nutritional deficiencies that are contributing to the depression need to be addressed as well.

In our metabolic profiles, we are finding low- functioning hypothalamus glands in clients. The hypothalamus gland contains a filter that filters out and identifies the importance of stressors. The physical and emotional experience of clients is to feel overwhelmed. Typically a chain reaction will happen when all stressors are seen as serious stressors and when the brain then signals the adrenal glands to provide the fight or flight hormone adrenaline. Over time the adrenal glands get worn out and the client develops “adrenal fatigue”. The way that will be experienced physically and emotionally is with the manifestation of feelings of tiredness or exhaustion, feeling less and less able to cope with stressors, sometimes experiencing agitation. Many times sleep cycles are affected because the body is too exhausted to be able to rest. Depression can often be the end result so clients can experience a body depression. Our metabolic test is showing, quite often now, low thyroid function. Our test measures the health of the gland, not the amount of hormone in the bloodstream. Many clients have had medical tests that indicate they have thyroid hormone in their bloodstream so they are perplexed when they learn their thyroid is low functioning. The symptoms of low thyroid function again are low energy and depression. Clients will say, and this is old and young alike, “I’m just so tired.” Weight gain often accompanies low thyroid function.

I have developed a team approach to treating depression. It consists of me, a licensed professional counselor, a naturopathic doctor, a metabolic profile lab specialist, a budget consultant to address financial issues, a chiropractor who specializes in applied kinesiology a doctor who performs atlas realignment when indicated and various other professional and practitioners when indicated. Each client has a unique fingerprint and has individualized and unique needs. I do not practice a “one size fits all” team approach.

In the therapy part of the process, if someone chooses to work with me, I help them understand the real causes of depression so they don’t blame themselves unnecessarily for their depressed mood and for not having been “cured” yet.

I also help them learn to create relationships that meet needs not met in childhood.

I promote a good relationship between myself and the client.

I help them identify emotional, cognitive, relationship and neuromuscular patterns and learn concrete tools to change any of these a client would like.

Over the last two years, I have had specialized training in EMDR (Eye Movement Desensitization and Reprocessing) discovered and taught by Dr. Francine Shapiro. The method is used primarily to treat Post Traumatic Stress Disorder and Performance Anxiety. It is quite a complex method and too elaborate to discuss for the sake of this article, but in short, it heals the brain of trauma and thereby gives the individual client numerous new perspectives that can raise self esteem, alter negative mental states, reduce anxiety and depression, increase clarity of thought and can transform cognitive distortions and negative underlying, unconscious belief systems. I have added EMDR to the team approach that’s used in the treatment of depression to those clients I work with locally if it’s a method they would like to use.

Personally, I have had many experiences with depression. My mother suffered with depression and post-partum depression and it robbed her often of the ability to be emotionally available to her children. It created a lonely childhood for me with the absence of emotional connections. My father also suffered with depression and his showed up as anger. It was during a time when depression was not recognized, understood or treated. Unfortunately, I also experienced years of depression myself before I found the program that I now share with others. Depression is a thief of sorts. I will continue to do what I can do to decrease the loss to others that depression creates.

I have friends and other close family members that suffer with depression and I see how the pain of it keeps the focus on themselves and leaves them virtually unable to have emotional connections with their loved ones. It’s so unnecessary. It’s such a waste and such a tragedy that the numbers of people with depression are so astronomical.

For those clients, family members and other loved ones, who follow our recommended protocol, they are pleased with their results and how they feel better and feel differently and how their lives and relationships improve. This team approach is never touted as a “magic bullet”. It takes time, energy, money, follow through and commitment on the part of all parties involved, both client and professionals. I’m certain that it’s worth it.

It’s never indicated to ignore depression. It is deadly. Also it is never recommended to come off antidepressants without the advice of a physician or specialist and then typically a weaning process under supervision is required.

The team I’ve put together works with clients all over the world. If someone is interested in working with us the procedure is explained at www.marielachney.com

Holistic Healing of Body, Mind, Spirt, and Emotions, available for sale on my website in both ebook and paperback book format.

The financial consultant’s website is www.floydhenderson.com

The professional website for EMDR is www.emdr.com

A Short History of Pandemics:
In 1918, the Spanish flu pandemic was first identified in the U.S. but during World War I, we were censoring the press and it received more media attention in Spain and thus became known as the Spanish flu. It was perhaps the deadliest outbreak of all time and struck mostly healthy young adults. The estimated death toll was approximately 40 to 50 million people worldwide.

In 1957, the Asian flu was first identified in China. This virus affected mostly children and the elderly and caused about 2 million deaths worldwide.

In 1968, the Hong Kong flu was first identified in Hong Kong and spread around the world over a two-year period. The people most susceptible to the virus were the elderly, and around 1 million people are estimated to have died in this epidemic.

Direct Associations with The Swine Flu:
In 1976 an influenza epidemic began when an army recruit at Fort Dix, NJ complained of feeling tired and weak. He died the next day and other soldiers were soon hospitalized. His death was credited to swine flu and officials said the flu strain was linked to the 1918 epidemic.

President Gerald Ford was strongly urged by health officials to take action, and approximately 24% of the U. S. population was vaccinated. The tragic consequences of the vaccine were approximately 500 cases of Guillain-Barré syndrome tied to an immunopathological reaction to the vaccine. There were 25 associated deaths from severe pulmonary complications.

The Current Swine Flu Threat 2009:
The new flu strain is a combination of pig, bird and human viruses, prompting worries from health officials that humans may have no natural immunity to the pathogen. An estimated 170 deaths in Mexico are believed to have been caused by the never-before-seen virus, according to published reports.

Dr. Richard Besser, acting director of the U.S. Centers for Disease Control and Prevention, said there were 160 confirmed cases of infection with the swine flu virus in 21 states, with one death in Texas (a Mexican boy who traveled to the U.S.). Most of the cases involved people under age 18, but patients range in age from 8 to 81. All of the cases diagnosed in the United States have continued to be mild, federal health officials said. For the latest stats and safety information please visit: http://www.cdc.gov/h1n1flu/

The World Health Organization as of Wednesday raised the swine flu epidemic level from 4 to 5, signifying that a pandemic is looming, and urged countries to implement their pandemic plans. So far, the virus has been identified in Mexico, the U.S., Switzerland, Canada, New Zealand, Britain, Germany, Spain, Israel and Austria.

Currently, the FDA and the CDC are developing virus reference strains — the information that is necessary to develop a vaccine. The earliest a vaccine could be ready is this fall, said Dr. Anthony S. Fauci, director of the National Institute of Allergy and Infectious Diseases.

While health officials have said that the cases of infection found in the United States so far are mild, they expect more severe cases as time goes on. The incubation period for the U.S. cases is two to seven days, which is typical for a flu virus.

As with the previously tested strains of the swine flu virus, new testing found that the pathogen remains susceptible to the two common antiviral drugs Tamiflu and Relenza, according to an April 28 report from the CDC’s Morbidity and Mortality Weekly Report.

Symptoms of Swine Flu:
Symptoms of swine flu are similar to those caused by other flu viruses. These include fever, chills, coughing, headache, body aches, sore throat, and fatigue. Sometimes vomiting, diarrhea and nausea occur. In the past, pneumonia and potentially fatal respiratory failure have been associated with the swine flu but symptoms vary with individuals.

What can you can do to help avoid this virus?
Practicing good hygiene is still your best line of defense. Be sure to wash your hands frequently, cough or sneeze into your elbow – facing the floor, avoid sharing utensils, cups and food. Also, avoid crowded settings and stay at home as much as possible should an outbreak occur. If you are sick, avoid contact as much as possible with other members of your household. Facemasks can help, but are not fool-proof. Staying abreast of the news on the flu virus will possibly help you to avoid areas of outbreaks.

If you haven’t already, start a program of good nutrition (plenty of fresh fruits and vegetables, lean proteins and good fats). Take a quality multivitamin/mineral, a probiotic (strengthens the immune system), and an omega-3 supplement (fish oil) everyday. Doing these things builds a stronger, healthier body that will be able to fight off infections better.

Infectious Period:
Persons with swine influenza A (H1N1) virus infection should be considered potentially contagious for up to 7 days following illness onset. Persons who continue to be ill longer than 7 days after illness onset should be considered potentially contagious until symptoms have resolved. Children, especially younger children, might potentially be contagious for longer periods. The duration of infectiousness might vary by swine influenza A (H1N1) virus strain. Non-hospitalized ill persons who are a confirmed or suspected case of swine influenza A (H1N1) virus infection are recommended to stay at home (voluntary isolation) for at least the first 7 days after illness onset except to seek medical care.

History of Green Tea:

According to Chinese legend, the story of Green tea began in 2737 B.C. Emperor Shen Nung, who was known as the ‘Devine Healer’, always boiled his water before drinking it for better health. One afternoon, as he knelt before his boiling water, some leaves from a nearby shrub blew into the water. The Emperor noted a delightful aroma and, upon sipping the beverage, proclaimed it heaven-sent.

For many years in ancient China, tea was a costly drink, consumed only by royalty and the wealthy. However, following the fall of the Mongolian Empire back in 1368 AD, the whole population of China began to experience the wonderful consumption of tea, including the much-prized Green tea.

In the early 1400s BC, Chinese seamen roamed the seas and took with them their Green tea to ward off the illnesses that plagued European sailors, such as scurvy. This amazing tea became a trade-good eventually, sought after for its delicate taste and health giving benefits, and found its way around the world.

Interesting note: A book titled “The Book of Tea” was written by Lu Yu in 780 AD, in China. Lu Yu described numerous health benefits of Green tea, and was given the name the “patron saint” of tea.

Health Benefits of Green Tea:

Green tea and multiple health benefits should be synonymous!

• Weight Loss: According to a study published by the American Journal of Clinical Nutrition, Green tea appears to accelerate calorie burning – including fat calories. The six-week study showed that the participants who took Green tea extract with their typical ‘western’ diet that consisted of 40% fat, burned more calories during the day than the caffeine and placebo groups. Green tea induces a thermogenic effect that is helpful in burning fat, which is why it is widely available as a dietary supplement, in diet pills and weight-loss plans.
• Heart Health: One study found that one of the active compounds in Green tea is as effective as aspirin in keeping blood platelets from clumping together, which improves circulation and may prevent hardening of the arteries. Drinking Green tea regularly helps protect the heart against a range of medical conditions including heart attacks, strokes, high blood pressure, and reduces LDL (the bad cholesterol).
• Combat Arthritis and Osteoporosis: A study done at Case Western Reserve University in Ohio found that the antioxidants found in Green tea, known as polyphenols, effectively reduce the incidence and severity of rheumatoid arthritis. It’s interesting to note that people in India, China, and Japan (large consumers of Green tea) have a much lower rate of rheumatoid arthritis than elsewhere around the world. A surprising discovery by British researchers is that tea helps prevent osteoporosis in post-menopausal women.
• Cancer Preventative: Polyphenols, the powerful antioxidants in Green tea are thought to be more powerful than vitamin C & E in their ability to mop up potentially cancer-causing free-radicals and destroy cancer cells without adversely affecting normal cells. Prolonged consumption of Green tea has been linked to greatly reduced risks of developing many forms of cancer, including cancer of the esophagus, stomach and the bladder.

The beneficial effects of Green tea on health are so numerous and diverse that a comprehensive description of them is likely to run into dozens of pages and we simply don’t have the space in this article. However, we urge you to do further reading and research on Green tea and enjoy a cup of the brew while you’re doing it. It’s not just for Royalty anymore!

The Status Quo:

For the last 30 years we’ve been brainwashed to believe that a low-fat diet is healthy and reduces the risk of cardiovascular disease. This message was first presented by the government and health care providers, and then reinforced by the food industry. Riding the wave in the 1980s, food producers began to stock the shelves of grocery stores with low-fat processed foods. The news – “Saturated Fats Make You Fat & Unhealthy!” sounded good in theory, but after thirty years and more research, the findings proved otherwise. According to three large studies published in February 2006 by the Journal of the American Medical Association, low-fat diets don’t result in a reduced risk of cardiovascular disease, colorectal cancer or invasive breast cancer. In fact, the low-fat diet regimen was associated with a slightly increased risk of heart disease among women who participated in the studies. And, as we have all seen, more and more people are overweight.

It’s important to understand that scientific study has never supported the low-fat propaganda, so you may be wondering how the low-fat myth came to be so widely accepted.

A History Lesson:

There was widespread use of healthy saturated fats like butter, cheese, meat and coconut oil before World War II and much less heart disease, cancer and other conditions that are so prevalent today. During the war, the Japanese military occupied the Philippines and other South Pacific islands, where bloody battles were being fought and the once-plentiful supply of coconut oil was effectively cut off from the United States. Coconut oil had been popular both as a cooking oil and ingredient in numerous food products, but the occupation interrupted the supply for several long years as the war slowly dragged on.

To replace this loss, American manufacturers began to develop alternative sources of cooking oils, and the polyunsaturated oils phase was born. By the time the war was over, there was a lot of money at stake in the promotion of these polyunsaturated vegetable oils.

By the end of the 1950′s, public opinion had turned totally against saturated fats like butter, meat, cheese (and coconut oil). Saturated fats were blamed for raising cholesterol, and cholesterol was now viewed as the enemy, the culprit responsible for the steep rise in heart disease.

Butter, eggs and coconut oil were out. The new vegetable oils were in… and erroneously touted as “heart-healthy.”

Coconut oil continued to be demonized by the vegetable oil industry throughout the ensuing decades. Adding insult to injury, the soybean industry began to condemn the use of tropical oils, particularly coconut oil. The reason being – competition and millions of dollars.

Unfortunately, the tropical oil industry, centered in poorer nations like the Philippines and Indonesia, could not afford to counter the negative propaganda spread by rich American industrial conglomerates.

Science and good health took a back seat to profits, as they have on more than one occasion.

The Bottom Line:

It’s the type of fat that matters in addition to how much you consume. Reducing your intake of some types of fats (hydrogenated vegetable oils) reduces the risk of several chronic diseases, but other types of fats (cold-pressed olive oil, virgin coconut oil, butter, meat) are absolutely essential to our health and well-being. Why? We all need adequate levels of healthy essential fatty acids for our bodies to function properly. Saturated fats, found in animal products like butter, cheese and fatty meats, are not as dangerous as you may think. Saturated fats offer a host of health benefits and play many important roles in the body.

Importance of adequate fat intakes:

• Fat serves as a source of energy for the body by supplying 9 calories per gram (compared to 4 calories per gram from carbohydrates and protein).
• When fats are removed or reduced in food products to increase taste and satisfaction, sugars, chemicals, and other additives are added to replace the flavor lost due the low-fat content. Fat gives food its flavor as well as sustainability.
• There are certain fats that are essential to every cell in your body, which is why they’re called “essential” fatty acids. Your body cannot manufacture these fats. You must consume them in your diet or you will suffer disease. But there are many other reasons why low-fat intake can be detrimental. Fat is also critical to help your body absorb certain vitamins and nutrients – such as CoQ10 and vitamins A, D, E, and K – which cannot be properly absorbed without fat.
• A study published in the Journal of Clinical Nutrition found that low-fat diets were associated with 20% less calcium absorption than higher-fat diets. The State University of New York at Buffalo found that people who eat low-fat diets develop weaker immune systems. And another study found that people eating very-low-fat diets showed no improvement in body composition, blood sugar levels, insulin levels, or blood pressure. The study’s author called low-fat diets “counterproductive” to health.
• A healthy balance of omega-3 and omega-6 fatty acids in your diet is necessary for a wide variety of important physiological processes. These essential fatty acids can not be made by the body and must be consumed though dietary sources. But just as important as getting these fatty acids in your diet is the ‘balance’ of the two.

The story on the omega-3 and omega-6 fatty acids:

Both omega-6s and omega-3s are essential fatty acids. According to experts and the World Health Organization, the optimal ratio between omega-6 and omega-3 is approximately 5:1. The average American’s ratio is 15:1. The typical western diet is to blame. Our food supply contains an abundance of omega-6 fatty acids from vegetable oils such as corn oil, safflower oil, and sunflower oil. Many metabolic/physiological functions depend on a balanced ratio between these two essential fatty acids. It is recommended that people try to improve this ratio as good health depends on it. To achieve optimum balance, we should attempt to consume fewer omega-6s (vegetable oils) and more omega-3s (fish and fish oil). A very high omega-6/omega-3 ratio promotes the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3s exert suppressive effects.

The American Heart Association Dietary Guidelines recommends consuming two fish meals per week, with an emphasis on fatty fish (i.e., salmon, herring and mackerel). Commercially prepared fried fish (e.g. from restaurants and fast food establishments, as well as many frozen, convenience-type fried fish products) should be avoided because they are low in omega-3 and high in trans-fatty acids. For those who do not, or cannot eat fish, taking a quality omega-3 supplement is a good option. Also, walnuts, flaxseeds, beans, olive oil and winter squash constitute part of the cornucopia of foods that will provide you with concentrated sources of omega-3 fats.

We should all be increasing our intake of healthy omega-3 fatty acids, which we need for body functions like controlling blood clotting and building cell membranes in the brain. And in turn, we should be decreasing our intake of omega-6 fatty acids. We’re still learning about the many benefits of omega-3, but research has shown this fatty acid can have a positive impact on:

• Cardiovascular Disease (CVD): epidemiologic and clinical trials have shown that omega-3 fatty acids reduce CVD incidence (American Heart Association), by: decreasing risk of arrhythmias, which can lead to sudden cardiac death, decreasing triglyceride levels, decreasing growth rate of atherosclerotic plaque, and lowering blood pressure (slightly)
• Liver Cancer: Omega-3 fatty acids may be an effective therapy for both the treatment and prevention of human liver cancers. (University of Pittsburg study)
• Depression: Omega-3 fatty acid DHA reduces symptoms of depression probably because it increases gray matter in the brain (University of Pittsburg study)
• Dementia – Eating fatty fish, high in omega-3, lowers the likelihood of developing “silent” brain lesions that can cause memory loss and dementia (University Study in Finland)

If you choose to take an omega-3 supplement, keep the following in mind:

• One 500-mg capsule per day is sufficient – any more than that is extraneous and could even be detrimental to your health.
• Choose supplements that are mercury-free, pharmaceutical grade and molecularly distilled. Make sure the supplement contains both DHA and EPA. They may be hard to find, but supplements with higher concentrations of EPA are better. A good ratio to look for is 3:2 (EPA:DHA).
• Check the expiration date!

Why commercial vegetable oils are not good for you.

A trans-fat is a normal fat molecule that has been twisted and deformed during a process called hydrogenation. During this process, liquid vegetable oil is heated and combined with hydrogen gas. No amount of trans-fat is healthy because if your diet doesn’t contain enough good fat, your body will use the deformed trans-fats instead, which could possibly contribute to major health risks from heart disease to cancer.

So why are trans-fatty acids (TFAs) so prevalent in commercial foods? Partially hydrogenated oils (what comes out of the hydrogenation process) are more stable (less likely to spoil), can be transported more easily, and can withstand repeated heating, which makes them perfect for frying up those French fries and burgers at your favorite fast food establishment.

Trans-fats may be found in foods like:

• Baked Goods — cookies, crackers, cakes, muffins, pie crusts, pizza dough, and some breads like hamburger buns
• Fried foods — doughnuts, French fries, fried chicken including chicken nuggets, and hard taco shells
• Snack foods — potato, corn, and tortilla chips; candy; packaged or microwave popcorn.
• Solid fats — Hard margarine (stick margarine) and semi-solid vegetable shortening.
• Pre-mixed products — cake mix, pancake mix, and chocolate drink mix.

TFAs tend to raise total LDL (bad) cholesterol levels and lower HDL (good cholesterol). This can contribute to major health problems, from heart disease to cancer. No amount of trans-fat is healthy, and should be kept below 1 percent of your total calories.

When shopping, read the labels and watch out for “partially hydrogenated oil” in the ingredients. Even if the food claims to be trans-fat free, this ingredient tells you that the product is a trans-fat suspect.

When eating out, put fried foods, biscuits, and other baked goods on your “skip” list. Avoid these products unless you know that the restaurant has eliminated trans-fat.

Most states have no labeling regulations for fast food, and it can even be advertised as cholesterol-free and cooked in vegetable oil. Eating one doughnut at breakfast (3.2 g of TFA) and a large order of French fries at lunch (6.8 g of TFA) adds 10 grams of TFA to one’s diet, according to the American Heart Association.

Okay, the take-home message here is learn to incorporate the good fats into your diet while reducing your consumption of the bad fats. Ironically, cutting fat out of our diets seems to have had the opposite effect from what we’ve been told for years — while Americans have been eating less fat, we’ve been getting fatter. In place of fats, many people turn to foods full of easily digested carbohydrates, or to fat-free products that replace healthful fats with sugar and high-calorie, refined carbohydrates.

The obesity rates for Americans have doubled in the last 20 years, coinciding with the advent of the low-fat revolution. In the 1960s, Americans ate 45% of their calories from fat – and only 13% of us were obese. Now, while most of us get only about 33% of our calories from fat, 34% of us qualify as obese! And last, but certainly not least, our health has suffered in many ways. There is a dramatic increase in the use of prescription medication for countless conditions. Perhaps it’s time to re-think our diets and take charge of our own healthcare.