There are treatment options that can relieve depression without swallowing pills. Many of the symptoms of depression can be directly linked to vitamin and mineral deficiencies in the standard American diet, which is largely comprised of empty carbs, caffeine and sugar. Depression, mood swings and fatigue often have a common cause: poor nutrition. Avoiding depression or recovering from a depressive episode is often as easy as changing your diet and boosting your consumption of key foods that deliver brain-boosting nutrients and help regulate brain chemistry.

The Five Foods

Fish oils: Contain  omega-3 fatty acids. Research has shown that depressed people often lack a fatty acid known as EPA. Participants in a 2002 study featured in the Archives of General Psychiatry took just a gram of fish oil each day and noticed a 50-percent decrease in symptoms such as anxiety, sleep disorders, unexplained feelings of sadness, suicidal thoughts, and decreased sex drive. Omega-3 fatty acids can also lower cholesterol and improve cardiovascular health. Get omega-3s through walnuts, flaxseed and oily fish like salmon or tuna.

Another top food for delivering imega-3 fatty acids is chia, and we currently recommend two sources for chia seeds:

• Good Cause Wellness
• IntegratedHealth.com

Brown Rice: Contains vitamins B1 and B3, and folic acid. Brown rice is also a low-glycemic food, which means it releases glucose into the bloodstream gradually, preventing sugar lows and mood swings. Brown rice also provides many of the trace minerals we need to function properly, as well as being a high-fiber food that can keep the digestive system healthy and lower cholesterol. Instant varieties of rice do not offer these benefits. Any time you see “instant” on a food label, avoid it.

Brewer’s Yeast: Contains vitamins B1, B2 and B3. Brewer’s yeast should be avoided if you do not tolerate yeast well, but if you do, mix a thimbleful into any smoothie for your daily dose. This superfood packs a wide assortment of vitamins and minerals in a small package, including 16 amino acids and 14 minerals. Amino acids are vital for the nervous system, which makes brewer’s yeast a no-brainer for treating depression.

Whole-grain oats: Contain folic acid, pantothenic acid and vitamins B6 and B1. Oats help lower cholesterol, are soothing to the digestive tract and help avoid the blood sugar crash-and-burn that can lead to crabbiness and mood swings. Other whole grains such as kamut, spelt and quinoa are also excellent choices for delivering brain-boosting nutrients and avoiding the pitfalls of refined grains such as white flour.

Cabbage: Contains vitamin C and folic acid. Cabbage protects against stress, infection and heart disease, as well as many types of cancers, according to the American Association for Cancer Research. There are numerous ways to get cabbage into your diet; toss it in a salad instead of lettuce, use cabbage in place of lettuce wraps, stir fry it in your favorite Asian dish, make some classic cabbage soup or juice it. To avoid gas after eating cabbage, add a few fennel, caraway or cumin seeds before cooking. Cabbage is also a good source of blood-sugar-stabilizing fiber, and the raw juice of cabbage is a known cure for stomach ulcers.

Also worth mentioning: Foods like raw cacao, dark molasses and brazil nuts (high in selenium) are also excellent for boosting brain function and eliminating depression. Two good sources for raw cacao and brazil nuts are:

• Nature’s First Law
• Navitas Naturals

If you feel you are depressed or at risk for depression, you also need to avoid certain foods and substances. Some commonly prescribed drugs – such as antibiotics, barbiturates, amphetamines, pain killers, ulcer drugs, anticonvulsants, beta-blockers, anti-Parkinson’s drugs, birth control pills, high blood pressure drugs, heart medications and psychotropic drugs – contribute to depression. If you are taking any of these, don’t quit them without talking to your doctor; but be aware that they may be contributing to your condition by depleting your body of depression-fighting vitamins and minerals.

You should also avoid caffeine, smoking and foods high in fat and sugar. Keeping your blood sugar stable and getting B vitamins is important for stabilizing your mood. Cacao can be good for mood because it releases endorphins in the brain, but watch out for milk chocolate and candy varieties high in sugar.

Other Non-Food Things To Do

• Get plenty of sunshine. Natural sunlight is a proven cure for depression.
• Engage in regular exercise at least three times per week. Exercise lifts and mood and alters brain chemistry in a positive way.
• Take a quality superfood supplement to get even more natural medicine from the world of plants.

• Experience laughter. It’s good medicine.

By Erin Bates

PRESERVATIVES added to cured meats, bacon and ground beef have been linked to dementia diseases such as Alzheimer’s and Parkinson’s.

Scientists say sodium nitrite, which is added to meat and fish to destroy toxins, reacts with proteins in the meat, damaging human DNA cells similar to aging.

US researchers, whose work was edited by the director of the WA Centre of Excellence for Alzheimer’s Disease Prof Ralph Martins and published today in the Journal of Alzheimer’s Disease, say the problem is compounded by an increase in human exposure to nitrogen-containing fertilisers from soil run-off and water contamination.

More than 20,000 people in WA suffer from dementia – this number increases 10-fold nationally.
Prof Martins says Alzheimer’s is reaching epidemic proportions in this country.

“Until this point there has been a lot of focus on defective genes but now it is becoming clear that really represents a small proportion of the total community who are at risk of getting Alzheimer’s,” he said.

“This study is important because it points to the environmental factors that can play a role in Alzheimer’s disease,” he said.

Study author and professor of pathology and lab medicine at Rhode Island Hospital in the US, Suzanne de la Monte, found that a massive rise in fertiliser and processed food sales coincided with an increased prevalence of Alzheimer’s, Parkinson’s’ and type 2 diabetes in the US.

“We have become a ‘nitrosamine generation,” she said.

“The relatively short time interval for such dramatic increases in death rates associated with these diseases (Alzheimer’s, Parkinson’s and type 2 diabetes) is more consistent with exposure-related causes rather than genetic changes.”

Fertiliser in WA contains nitrogen.

But the Department of Agriculture was unable to provide information on whether consumption has increased here.

WA researchers are studying the link between Alzheimer’s disease and type 2 diabetes, Prof Martins said.

Nitrites and nitrates are found in many food products including fried bacon, cured meats, cheese products and beer.

“In essence, we have moved to a diet that is rich in amines and nitrates, which lead to increased nitrosamine production. Nitrites and nitrates belong to a class of chemical compounds that have been found to be harmful to humans and animals,” Ms De la Monte says.

Prof Martins says this environmental link needs to be studied further in Australia.

At the moment high-fat diet and low-exercise lifestyles are key factors thought to play a role in the onset of dementia, he says.

Heavy metals such as copper and zinc are also being blamed.

“Fish in the diet and omega 3 fatty acids in particular are protective of the brain but in terms of environmental toxins very little work has been done,” Prof Martins said.

From Tuesday’s Globe and Mail Monday, Jul. 06, 2009

Most people don’t worry about what’s in food packaging, but the cans, boxes and bottles used as containers for everything from pop to microwave popcorn are an underappreciated route of exposure to synthetic compounds able to disrupt normal hormone functions, according to a new study.

The number of chemicals capable of interfering with hormones and permitted in packaging in the United States and the European Union is at least 50, the study said. The best known are bisphenol A (BPA), which mimics estrogen and is used to make polycarbonate, and phthalates, which are added to plastic to make it more flexible and is able to block the production of testosterone. Because food regulators around the world generally follow each other’s leads, the list of chemicals would be largely similar in Canada.

Some researchers are worried that these chemicals are able to leach out of packaging, with possible health effects, much in the same way that the ancient Romans were inadvertently exposed to lead through their use of the dangerous heavy metal in water pipes.

“Food packaging is a large but underestimated source of chemical food contamination,” contends Jane Muncke, a Swiss environmental toxicologist who conducted the study.

The view that residues are dangerous is disputed by companies making packaging and by regulators, who say exposures are far too low to be of any consequence.

But the study, which appears in the current issue of the journal Science of the Total Environment, is one of the first to try to survey the extent of the trace chemical residues migrating out of packaging into the foods and drinks by reviewing more than 140 scientific reports on the subject.

In many of these reports, researchers detected contaminants leaking from packaging. These include: perfluorinated compounds, used to line containers to make them grease and water resistant but are under investigation as cancer-causing agents; triclosan, an anti-bacterial compound that has leached into flour and rice from containers, and the biocide ortho-phenylphenol, which has been detected in beer.

Although packaging chemicals amount to inadvertent additives to food, there is no requirement that consumers be told about them on ingredient labels.

Health Canada, in response to questions from The Globe and Mail, said that because these compounds aren’t deliberately placed in food, they don’t come under disclosure rules.

“Health Canada does not require the labelling of trace additives used in food packaging materials because these chemicals are not intentionally added to foods and do not fall under the definition of food additives, which require mandatory labelling,” the agency said.

Although there is a vast variety of packaging materials, ranging from cardboard to metal cans to glass, the study says plastic most often comes into contact with the food or beverage, even if the containers aren’t at first glance made of the petroleum product.

Most tin cans, for instance, have a liner made of an epoxy resin that contains BPA. Glass containers typically have lids with plastic inside them, and plastic is a liner of the Tetra Paks used for many juices.

Plastics are complex mixtures that can contain numerous additives, catalysts and other materials, increasing the odds that they contain something that is biologically active. “Even manufacturers of plastics do not know the full extent of chemicals that are present in their products,” Dr. Muncke said. “Virtually all food contact materials are plastic, or coated/lined with plastic-type materials.”

The hormonally active compounds cited in the paper that are permitted in packaging are not household names and include many compounds known mainly to chemists, such as benzophenone (an ultraviolet light blocker in plastic packaging), nonylphenol ethoxylate (a wetting agent ), and methylparaben, (an anti-fungal agent).

The concern over hormonally active compounds leaching into foods from packaging is relatively new. Up until now, food safety regulators have focused almost all of their attention on traditional food contaminants, such as lead, mercury, dangerous microbes and pesticides. But that may be changing.

Last year, Health Canada proposed banning BPA from plastic baby bottles and has asked infant formula makers to minimize the amount of the chemical leaching from their tin cans, the first time that a regulator has taken aim at a hormonally active compound widely used in food packaging.

But Health Canada says BPA exposures from packaging are too low to be a concern for older children or adults. In the United States, there is a congressional request to the Food and Drug Administration to review research on the safety of BPA in food contact uses.

The packaging industry says the traces of packaging materials that get into food are nothing to worry about and many currently used products enhance safety. The North American Metal Packaging Alliance, a Washington-based trade group for can makers, said last month that “there is no readily available” alternative to BPA, which allows high temperature sterilization of canned food, preventing microbial contamination.

Dr. Muncke works for a company that makes equipment for packaging, Emhart Glass SA. The study carried a statement saying the company doesn’t restrict her freedom to conduct or publish research.

The study said illnesses associated with hormones that have been increasing in frequency include breast and prostate cancers, obesity, insulin resistance and autoimmune diseases. It said the possibility that the incidence of these diseases is linked to chemical contaminants in foods needs to be studied.

Levels of enzymatic activity of your food. Foods that are cooked at temperatures above 118 degrees F will start to lose enzymes. I recommend that my clients eat at least 50 percent of their foods raw, and as high as 90 percent, and for short periods of time, such as one day a week or one week every two months, eat 100 percent raw, especially while doing a detoxification program. When eating cooked foods I highly recommend taking a plant-based enzyme supplement that is individualized for your enzyme deficiencies. See the questionnaire later in this newsletter for more on this.

Enzymes are energized protein molecules necessary for life. They catalyze and regulate all biochemical reactions that occur within every cell in the human body. Our bodies naturally produce both digestive and metabolic enzymes as they are needed. Surplus enzymes can be stored by some organs for later use or used as fuel for the brain. We can add to this reserve of enzymes and spare our own metabolic and digestive enzymes from becoming depleted by adding into our body through diet and supplementation additional food enzymes.

The three categories of enzymes are:

• Metabolic enzymes, which are produced by all living cells and either speed up or slow down all chemical reactions within cells for detoxification and energy production. Metabolic enzymes enable us to see, hear, feel, move and think.
• Life literally cannot exist without enzymes.
• Digestive Enzymes are secreted along the digestive tract to break down foods into nutrients and waste. Digestive enzymes are produced primarily by the pancreas, but also by the liver, gallbladder, small intestine, stomach and colon. Human digestive enzymes include: ptyalin, pepsin, trypsin, lipase, protease, and amylase.
• Food Enzymes are introduced into the body through the raw and fermented foods that we eat and the consumption of enzyme supplements. Raw foods naturally contain the enzymes necessary to digest that particular food. For example a raw avocado has enough of the fat digesting enzyme called lipase to digest the fat in the avocado, but no additional enzymes that your body can place into reserve or use for processes other than digestion. This is true for all raw foods other than pineapple, papaya and unheated raw honey which all have more enzymes in them than are needed to break down those particular foods.

Since most of the foods people eat are either cooked and/or processed in some way and raw foods (other than the three exceptions listed above) contain only enough enzymes to digest the food itself our bodies must produce the majority of digestive enzymes we require unless we supplement with enzymes to digest our foods and build our metabolic enzyme reserves.

For more information, please visit James Jordan’s Web site, www.createvibranthealth.com.

Here we’ve compiled the top 10 beauty tips to get you started toward a more beautiful life, both inside and out.

1. Drink plenty of water. Your body is about 70 percent water, and if your cells get dehydrated they will not be able to function efficiently. An abundance of water is necessary to perform every task the body requires, including the repair of damaged cells, which helps skin heal and stay healthy. Experts vary on how much water is really needed to stay healthy. A good rule of thumb is to drink when you’re thirsty, or, if you want a more precise guideline, for every 50 pounds of body weight, drink one quart of spring or filtered water per day (this is approximately 12 to 16 glasses of water a day depending on weight). Make sure the water is pure, meaning it’s free of fluoride, heavy metals, bacteria and other toxins that will cause your body more harm than good.

2. Maintain a well balanced diet. This includes eating plenty of fresh vegetables (preferably organic), and making sure that you eat a wide variety of them. A good way to do this is by picking out your favorites from each color family (green, orange, red, etc.) and striving to include each of them with your meals (at least your lunch and dinner). Other important foods are low-glycemic fruits (again, organic if possible) and high-grade biological protein that is free of hormones, pesticides, antibiotics and other unsavory additives. Examples are free-range, organic meats, wild-caught (not farm-raised) fish, free-range chicken, organic eggs, quality farm-fresh dairy and nuts.Of course, part of eating a healthy diet also means staying away from unhealthy foods like refined sugar, trans fats, processed foods, fast foods, desserts, soft drinks, sports drinks, fruit juices (they’re high in sugar), sweet drinks, coffee, and alcoholic beverages. Ideally, all junk food, including snack foods, french fries, fried foods, pizza and margarine, should be avoided, along with unfermented soy products and pasteurized dairy products. This may seem overwhelming, but don’t get discouraged. Take it a step at a time (don’t try to eliminate everything in one day!) and you’ll find that eating a healthy diet is quite manageable.

You may want to start, for instance, by replacing soft drinks and juice in your diet with pure water (add a squeeze of lemon or lime for flavor). Then, once you’re used to that, move on to eliminating desserts or switching to free-range meat.

3. Consume plenty of the essential “good” fats. Omega-3 fatty acids are essential for healthy skin, brain function and so much more. These can be found in a variety of foods including fish oil, omega-3-enriched eggs and flaxseeds.If you suffer from skin disorders like psoriasis, listen up. Taking fish oil has been shown to improve conditions like these. How does it work? People with psoriasis have greater-than-normal amounts of inflammation-causing compounds in their skin. Fish oil inhibits the production of these inflammatory compounds, and the result is healthier skin (and nails and hair).

Dry skin, too, is affected by the “good” fats. Without sufficient healthy fats, your skin will be unable to seal in moisture and soon the skin will become dry. To make matters worse, many people are following no-fat or low-fat diets, which means they are not getting any of the healthy fats their skin (and body) so desperately need. This fat deficiency will be particularly noticeable during the winter months and can create very uncomfortable dry skin with itching.

Healthy fats can be found in avocados, nuts and seeds, olive oil, and mercury-free, coldwater fish such as salmon. Also, a B vitamin known as biotin will help extremely dry skin conditions by normalizing the natural oils in your skin. Use 1,000-3,000 mcg as a therapeutic dose, or 100-500 mcg as a maintenance dose.

4. Get your beauty sleep. About seven to eight hours of sleep a night is recommended. If possible, it is best to get to sleep around the same time each night and wake up around the same time each morning–your body will appreciate the regular cycle. A good night’s sleep in a very dark room (you should put up room-darkening blinds and eliminate all other sources of light and nightlights–even the light from your alarm clock can disrupt your sleeping!) is one of the best beauty aids you can find. Having trouble catching some shut-eye?

5. Get some sunshine. Sunlight is an essential element in staying healthy–everyone needs natural sunlight! It is suggested that one hour of sun a day is necessary to achieve optimum health, because fresh sunshine heals your skin with warmth and vitamin D (you should avoid getting sunburned, though).We all know that we need calcium for strong bones and teeth , but to make sure the calcium you do eat can do its job, you also need a good supply of vitamin D (it helps your body absorb calcium, protects against bone loss and much more). Vitamin D is not really a vitamin at all but a hormone-like substance that the body can only make when it gets enough sunlight. Sunlight is also a natural mood elevator; most people feel more energized and happier when the sun is shining. Check out the book “The Healing Sun” to learn more about the many health-giving powers of the sun.

6. Clean your skin with soap and water every morning and bedtime. Lather up with a glycerin or natural beauty bar (avoid soaps that contain harsh chemicals and synthetic additives) and rinse by gently splashing lukewarm water onto your skin. Lather again and this time rinse with cool water (this closes the pores). Lightly rub your skin dry in a circular motion, this improves circulation and gently exfoliates the skin. Lastly, apply a moisturizer/sunscreen if needed.

7. Take time to relax. You know what works best to help you relax, but the key is to take the time to do it. Need some ideas? Meditate, read a book, work on a hobby, go for a walk or take a bath. This will help you look and feel better day after day. Always take time out to stop and smell the roses.

8. Exercise! It will do wonders for your skin and overall appearance. A number of recent studies show that even multiple, short bouts of exercise (five to 15 minutes of brisk walking several times throughout the day) have heart and health benefits. Want more information? Check out this recent study on exercise from Bastyre University:
http://bastyrcenter.org/content/view/287/

9. Laugh often. Smiling and laughing are infectious–in a good way. Not only will they boost your mood, but they’ll also make you look and feel more beautiful. Research is showing that it may even increase your lifespan. So learn to laugh and smile every day–see a funny movie, crack jokes and enjoy life! If you’re looking for more of a reason to laugh, here is some data on why it is so important: http://www.helpguide.org/aging/humor_laughter_health.htm

10.  Good Diet. Yes, we are repeating ourselves here, and that’s because a good diet it is so very important. We cannot stress this enough! There is a reason why the phrase “you are what you eat” became popular. If you choose to eat primarily junk food and processed food, your body simply will not receive the nutrients it needs to function at its best. On top of that, your body will have to work to remove the extra toxins you’re ingesting in all of that junk food (it’s not called “junk” food for nothing!).On the other hand, if you eat a diet full of pure, whole foods, your body will get all the nutrients it needs to be healthy. Only then will it have the nutrients to devote to things such as skin and hair. (Your body will use the nutrients you give it to first and foremost help you survive . if you only take in a minimum amount of nutrients, they’ll all go toward your basic functions and there might not be enough leftover for the more “cosmetic” functions of your hair and skin appearance. That’s why people who don’t eat right often have a hard time getting shiny hair and smooth, clear skin.)

A QUICK TIP: Be Careful When Choosing Your Beauty Care Products

Are you aware that most personal care products, especially shampoo and skin care lotions, may contain harmful synthetic chemicals like sodium lauryl and laureth sulfates, propylene glycol and paraben preservative systems? These chemicals build up over time, plugging your pores, leading to the loss of oxygen, and causing skin irritations and allergies.

The solution is to become a loyal label reader, even when it comes to your toiletries. Seek out natural products from health food stores instead of the conventional ones sold in grocery markets and beauty stores. Even if a product says it’s “natural,” you still need to read the ingredient label, as some may still contain toxic chemicals that you don’t want to put on your body.

16 Extra Tips for a Beautiful Body, Inside and Out

1. APPLE CIDER VINEGAR AND FACIAL MASKS. Once in a while, instead of using cleanser, moisturizer and/or toner, mix about 2-3 cups of distilled water with a 1/2 cup of raw organic, unfiltered apple cider vinegar. You can buy this at any health store (it is very reasonably priced). Smooth the mixture gently onto your skin using a cotton pad or cloth. The apple cider vinegar is extremely antibacterial, alkalizing and soothing to the skin.For a deep cleaning and nourishing treatment, you could also mix apple cider vinegar into your mask instead of water. Also, consider taking saunas, or steam baths–these can even be done at home! Here’s how: Take a very hot bath with the door closed and the heat turned on very hot. Throw some mineral salts or seaweed into the water, and you will sweat out a lot of toxins. Afterward, cool off with a shower and splash on some watered down apple cider vinegar. You will look and feel fantastic.

2. EXFOLIATE DEAD SKIN CELLS. Use a small, soft loofah sponge that is barely damp to exfoliate all the dead skin cells and dirt (these are the things that clog your pores) on your body. A loofah is important, as washing with just your hands may not be enough to really exfoliate all that dirt and dead skin. However, be careful not to scrub too hard: scrub very softly using a bit of your face cleanser on the loofah.

3. RAW GARLIC–NATURE’S MOST POTENT HERB. Here’s one you probably haven’t heard before, so keep an open mind–and get ready for garlic. Only the real thing will work for you–not the pills. This means organic and raw. Put at least three cloves in a blender with juice (try vegetable juice from spinach, celery and cucumbers) and drink it down (the juice will be a little spicy).Why are we suggesting you eat raw garlic? Garlic is the best, most effective broad-spectrum antibiotic, antiviral, and anti-fungal herb, so it kills all those bad bacteria lurking in your body without harming any of the beneficial good kind. In fact, in laboratory tests it has been diluted to 1 part in 125,000 and it still killed bacteria. So, yes, it’s great to eat if you get sick or have a virus of any kind; it’s great for your heart and blood–whole books have been written about it. Another plus? Your skin will have a real tough time breaking out if you have some raw garlic in your system. Just remember, to get the benefits, only raw garlic will do. If you’re worried about bad breath, brush your teeth and use some (natural) mouthwash afterward. (Chewing on a little fresh parsley makes a great breath freshener!)

4. DO NOT OVERWASH YOUR FACE. We know that this is the hardest thing in the world to do, especially if you’re broken out. But, if your skin is dehydrated from too much washing, your body will actually over-produce oils to replenish your overly dried skin, thereby causing more acne. This becomes a vicious cycle whereby you have to wash your face to keep it clean, but washing too much can actually cause you to break out! It is very important to promote the natural balance of your skin by not washing more than twice a day and also using products such as moisturizers and toners that don’t clog pores.

5. YOUR SKIN IS BEGGING FOR NUTRIENTS. Make sure you are getting all the nutrients your skin needs to stay healthy. It is vitally important that you eat and drink NATURAL NUTRIENTS all day long (see above for some tips on a healthy diet).

6. GET A GOOD SHOWER FILTER. It will cost you only about $25, but will take out the chlorine, fluoride, copper, pathogens, viruses, dirt, and other horrible pollutants that may be in your water. Studies show that in a 10-minute shower, your body absorbs the same amount of toxins as it does when you drink eight glasses of tap water! Remember, you’re trying to clean your skin and hair. The last thing you want to do is add in more toxins that will age your skin, dry your hair, and make you break out.

7. CUT OUT THE SUGAR. Some researchers aptly call acne “diabetes of the skin,” meaning your body has great difficulty digesting sugar. Cut way down on sugar for a week or two and see if there’s any effect on your energy levels, mood and skin. This includes soft drinks and every other food that contains a high quantity of sugar.

8. CUT OUT THE JUNK. You knew this one was coming: You should also attempt to cut way down on all of the toxins you consume everyday in the form of processed foods, caffeine, tobacco, alcohol, chocolate, cheese, cream, eggs, fried foods, hydrogenated oils, margarine, fish, meat, poultry, and butter. This may seem very extreme, and we’re not suggesting you never eat any of these things again, but just be aware that these foods are laced with antibiotics, poisons, chemicals, insecticides, herbicides, toxins etc. Eat with awareness and sensitivity so that you know which foods your body and skin react to the worst. (Some of the foods mentioned above (meat, butter, poultry, etc.) can be good for you if you seek out free-range, organic varieties that don’t contain the added toxins.)

9. GET AN ALOE VERA PLANT (about $5). Second best would be pure organic Aloe Vera gel. If you have any scars or red marks, break off a small piece, open the leaf and apply it to the area everyday. Guys, when done shaving, rub the gel on your neck and tender spots or cuts. Ladies, same goes for your legs and bikini line. Aloe Vera has been used for thousands of years and has been called a “miracle plant” for its healing properties. Watch razor burn diminish and cuts heal quickly without any scarring. Scars will literally fade and disappear. I believe that a growing plant is much more powerful than a bottled gel simply because it’s alive; therefore, will have more potent properties.

10.  USE ALL-NATURAL SKIN CARE PRODUCTS. Use skin care products that don’t create free radicals and attack your body with more toxins. Use products that will nourish, protect, and clean your skin with nutrients without causing irritation, dryness, acne, or any of the other serious problems associated with almost all commercial skin care products. Natural skin care products can be found at most health food stores.

11.  WASH YOUR PILLOWCASE AND TOWELS FREQUENTLY. There is a tremendous buildup of dirt and oils from your hair and skin on your towels, pillowcases and more. Anything that touches your face should be clean and fresh.

12.  STOP TOUCHING YOUR FACE. This may seem painfully obvious, but if you become aware of how much you touch your face during the day with dirty hands, you will be surprised. You will find acne developing wherever you scratch, rest your hands or play with your face. Watch carefully during the day.

13.  ATTITUDE IS EVERYTHING! There is a physical, mental, emotional, chemical connection that enhances your feeling of well-being and is directly reflected in your face. If you notice just one side of your face is constantly breaking out, and that happens to be your favorite sleeping side, try a fresh pillowcase every night or try sleeping on your back.

14.  BRUSH YOUR LIPS WHEN BRUSHING YOUT TEETH. This will help to quickly exfoliate this mucous membrane, which is not ‘regular’ skin–this is why your lips dry out so easily. Short of certain medications or having been ill, your lips are a good indicator of your internal hydration level: hydrated lips = hydrated body.

15.  WHEN BRUSHING YOUR TEETH, KEEP THE FOAM OFF YOUR FACE. This is especially important if you have a tendency toward little bumps on your chin. This could be an allergic reaction to the chemicals in the paste, and you may want to seek out a natural, chemical-free toothpaste.

16.  COMBAT ACNE. Try to clean your face throughly, but don’t over do it! Also, stop touching your face with dirty hands

Raw nuts and seeds are packed with nutrition and many of them are very affordable. Walnuts, sunflower seeds, pumpkin seeds and almonds are all very nutritious and have protein, essential fatty acids, vitamin E and many important minerals. Soaking the nuts and seeds overnight in water renders them more easily digested. Combining the soaked seeds and nuts with soaked raisins and oats makes a delicious breakfast cereal with some added honey or just plain.

Taking seeds and beans and sprouting them enhances the nutrient levels of these already healthy foods many times over. Favorites of mine include: alfalfa, adzuki beans, garbanzo beans, sunflower seeds and snow peas. For books on sprouting and suppliers of materials look in the book section of health food stores or go to www.sproutpeople.com. This is an incredible Web site with recipes and directions on sprouting. You can also order relatively inexpensive organic seeds and sprouting kits including jars.

Brown rice and beans makes a delicious complete meal that is filling. Although not optimum for protein metabolic types, it is a substantial improvement over KFC or Mac and Cheese. Add some inexpensive green vegetables and you have a nutritious meal.

High-quality animal protein is the most expensive item in most meals. When we come to protein foods that are nutritious and health sustaining and are affordable on a limited budget we must go with EGGS. Of course the way to get the most nutrition from eggs is to drink them raw in a smoothie or straight or have them soft-boiled as the alternative. Even free-range eggs from Whole foods go for around $2.50 per dozen. That’s 62 cents per day for three omega-3-rich free-range eggs. If you don’t have a store that carries free-range eggs, just get commercial eggs. They are better for you than many other sources of protein like fried foods or commercially-raised meats.

Bee Pollen is a food that is extraordinarily dense in nutrition. For one month I lived exclusively on brown rice, bee pollen and water. I felt great and didn’t lose any weight. Bee Pollen is a complete protein. It can be found in health food store and a little goes a long way with this super-food.

Growing one’s own vegetables if you have a garden or growing indoor sprouts and greens for those without land is the most economical way to get your vitamins and minerals. There are sprouting companies in most major cities, which will sell seeds, soil, growing trays and instructions or in the alternative check online www.sproutpeople.com For several years I grew my own sunflower and buckwheat greens, as well as wheat-grass and assorted sprouts. This is a big money saver and these foods are PACKED WITH NUTRIENTS.

Regardless of whether your finances are chronically low or just took a dip for a short period of time YOU CAN STILL EAT A HEALTHY NUTRITIOUS DIET, providing you do your homework and find the discipline to fight for your health. Plus, when you’re feeling strong and clear it’s easier to improve your work situation than when you’re sluggish and toxic.

You don’t have to eat organic foods or only foods that are right for your metabolic type to improve your health (although it would be better) Just eat foods that have nutrients in them and balance protein/carbohydrates/fat at every meal and avoid toxic foods. You’ll start to get stronger and cleaner with each day and your chances of a better life will improve with each sprout you grow.

The study, published in the International Journal of Cancer , used data collected through the National Institutes of Health–American Association of Retired Persons (NIH–AARP) Diet and Health Study. Information about diet and health-related behaviors from more than 490,000 people from the larger study, all 50 to 71 years old, was included in the new study.

Eating vegetables and fruits protects the mouth and throat

During four to five years of follow-up, 787 people were diagnosed with head and neck cancers, which include cancers of the mouth, throat, and larynx. People who ate the most fruits and vegetables were the least likely to develop head and neck cancers: their risk was 29% lower than in people with the lowest intake, who had the highest risk. A closer analysis revealed that vegetables were more protective than whole fruits, and fruit juice had no protective effect.

The following fruits and vegetables appeared to be especially protective against head and neck cancers: legumes (beans, lentils, and peas), fruits in the rose family (apples, pears, peaches, nectarines, plums, and strawberries), fruits in the nightshade family (tomatoes and peppers), and carrots.

How much and how many servings?

The people with the lowest fruit and vegetable intake were eating an average of 1.5 servings per 1,000 calories every day. Since a typical older adult eats about 1,900 calories per day, this translates to 2.85 servings per day. People with the highest intake and lowest risk of head and neck cancer were eating 5.8 servings per 1,000 calories per day, or about 11.2 servings daily—a little more than the 5 to 9 servings per day recommended by the US Department of Agriculture (USDA) in its Food Guide Pyramid.

The USDA defines a serving as half a cup of cooked legumes, one medium-sized fresh fruit, half a cup of cut fruit, one cup of raw leafy vegetables like lettuce, or half a cup of other cooked or raw vegetables.

Eat them for good health

“Quitting smoking and limiting alcohol use protects against head and neck cancer,” commented lead study author Dr. Neal Freedman of the National Cancer Institute. “Our results suggest that increasing consumption of fruit and vegetables may also contribute to reduced head and neck cancer risk and add support to current dietary recommendations to increase fruit and vegetable consumption.” These same recommendations can reduce the risks of heart disease, diabetes, and other chronic diseases, including some other cancers, such as breast, colon, lung, and stomach cancers.

By Maureen Williams, ND

Source:http://www.emersonecologics.com/Newswire.asp?id=1309

Broccoli has now become the most popular cruciferous vegetable in the US, though its cultivation is relatively new in North America having been introduced to the continent around 60 years ago from Italy.

Dr. Janet Cross, an assistant professor of pathology at the University of Virginia School of Medicine, told NutraIngredients-USA.com that the anti-cancer benefits of isothiocyanates are well-established but no-one knows what these compounds do.

“Everyone knows broccoli is good for you and that it contains compounds known to lessen the occurrence of some types of cancer. We want to know how these compounds work and what their specific targets may be,” said Dr. Janet Cross, an assistant professor of pathology at the University of Virginia School of Medicine.

The new five-year project, funded by a $1.3m grant from the National Cancer Institute (NCI), will build on research by Dr. Cross and her colleague, Dr. Dennis Templeton, that reported that nutrients in broccoli unexpectedly bond with a specific enzyme in cells (MIS), previously linked to inflammatory disease processes. Dr. Cross extended this science by finding that mice that did not have the gene for this enzyme developed far fewer cancers when given carcinogens. This research has yet to be published in a peer-review journal.

“It seemed provocative in that if the cells were missing these genes they seem less susceptible to cancer,” said Dr. Cross. “This may represent the means by which these nutrients impact on the cancer promoting activities of carcinogens in the environment.”

The view of Drs. Cross and Templeton has been from a molecular biology point of view, but understanding the mechanism behind the anti-cancer effects may also have implications for both nutra- and pharma-ceuticals.

While some suggestion is made that the compounds from broccoli that have a reported anti-cancer activity could be used as cancer preventions, and come in the form of a pill or beverage, Dr. Cross cautioned that the Virginia researchers do not have a “great feel” whether the doses needed to attain a physiological effect could be “attainable with a food product.”

Some broccoli-extracts are currently available on the market, such as Cyvex’s Nutrition’s BroccoPlus, combines six per cent glucosinolates with sulforaphane, delivering high doses of these compounds in powder form, and B&D Nutritional Ingredients’ sgs-100, a broccoli seed extract from a plant strain that is reported to be unusually high in sulforaphane glucisinolate (SGS).

For Dr. Cross, there is also a personal pull to developing and potentially extracting these anti-cancer compounds: “The real irony is that I can’t stand broccoli,” she said.

Original Article published by www.nutraingredients-usa.com

ALA-Rich Walnuts Could Protect Arteries After High-Fat Meal
by Stephen Daniells

Walnuts, a rich source of omega-3 alpha-linolenic acid (ALA), could improve artery function and heart health and may be more important in a Mediterranean-type diet than olive oil, suggests a small study from Spain.

But the message going to consumers should caution that eating walnuts does not give them carte blanche for the rest of their diet. “Consumers would get the wrong message from our findings if they think they can continue eating unhealthy fats provided they add walnuts to their meals,” said corresponding author Emilio Ros from the Universitat Autonoma de Barcelona.

The study, funded by the California Walnut Commission and the Spanish Ministry of Health, investigated the effects of the addition of walnuts or olive oil to a fatty meal on a series of markers for cardiovascular health.

Twelve healthy people and 12 patients with high cholesterol levels were randomly assigned to a high-fat meal (80 g fat, 35 per cent saturated fat) supplemented with 40 grams of walnuts or 25 grams of olive oil. One week later, the participants were crossed over to eat the other supplemented high-fat meal.

The researchers analysed the activity of blood vessels after the meal, lipoprotein levels, markers of oxidative stress, and plasma levels of asymmetric dimethylarginine (ADMA), a by-product of protein metabolism that is said to interfere with the amino acid L-arginine for nitric oxide (NO) production. NO has been shown to act upon smooth muscle in blood vessels and increase blood flow (vasodilation).

The Barcelona researchers report that blood flow in the arm, so-called flow-mediated dilation (FMD) in the brachial artery, was improved in the people with high cholesterol after consumption of the walnut-supplemented meal (24 per cent increase) while the olive oil-supplemented meal actually resulted in a decrease in FMD (36 per cent decrease).

However, lipoprotein levels decreased in similar quantities after both meals, while plasma ADMA concentrations were unaffected.

“The fact that a single walnut meal positively affects postprandial vasoactivity further supports the beneficial effects of walnuts on cardiovascular risk,” wrote lead author Berenice Cortés in the Journal of the American College of Cardiology (published on-line ahead of print, doi:10.1016/j.jacc.2006.06.057).

Inflammation, measured as a function of soluble inflammatory cytokine levels, were found to decrease independently of the meal, except for E-selectin, a molecule that plays a role in cell adhesion, which fell after the walnut meal.

“Adding walnuts to a high-fat meal acutely improves FMD independently of changes in oxidation, inflammation, or ADMA. Both walnuts and olive oil preserve the protective phenotype of endothelial cells,” concluded Cortés.

Dr. Ros said: “Many people forget that walnuts are an important part of the Mediterranean diet, providing numerous health benefits.”

The Med diet, rich in cereals, fruits, nuts, legumes and whole grains, fish and olive oil, has been linked to longer life, less heart disease, and protection against some cancers. The diet’s main nutritional components include beta-carotene, vitamin C, tocopherols, polyphenols, and essential minerals.

In fact, he said: “Walnuts, unlike olive oil and other nuts, contain significant amounts of polyunsaturated fatty acids, specifically alpha-linolenic acid (ALA), an essential plant based omega-3. They also provide antioxidants and L-arginine, components identified in past studies as potential nutrients that improve artery function.”

Indeed, the researchers wrote: “Recently, [other researchers] reported increased FMD in diabetic patients after meals enriched with either marine n-3 PUFA or ALA, thus supporting the beneficial role of ALA-rich walnuts on endothelial.”

Robert Vogel, a researcher from the University of Maryland, who did not participate in the study, said: “This demonstrates that the protective fat from walnuts actually undoes some of the detrimental effects of a high-saturated-fat diet, whereas a neutral fat, such as olive oil, does not have as much protective ability.

“This raises a very interesting issue because many people who eat a Mediterranean diet believe the olive oil is providing the benefits. But this research and other data indicate that’s not true.

“There are probably other factors in the diet, including that it is a relatively rich source of nuts. This is not to say that olive oil is bad, but it’s not the key protective factor in the Mediterranean diet,” said Vogel in a statement.

Original Article published by www.nutraingredients-usa.com

It appears that the polyunsaturated fats and the particular antioxidant found in walnuts makes a winning combination. In light of this and similar previous studies, scientists are concluding that, for those with type 2 diabetes, a low-fat diet including regular intake of both fish and walnuts improves the cholesterol ratios and levels more effectively than does a regular low-fat diet.

Source: Medscape Medical News.

Eat Your Fruits And Veggies
by Mindy Poehl

Most people know that eating their fruits and vegetables is on the “to do” list, but not everyone truly knows what the benefits of eating fruits and vegetables are.

A group of nutritionists, physicians, horticulturists and produce industry leaders gathered at the Bush Library’s Annenberg Presidential Center at Texas A&M University on Tuesday, June 6, to discuss the benefits of fruits and vegetables at a conference called Partnering for a Healthy Tomorrow.

The experts described how fruits and veggies, including onions, apples, strawberries, grapes, garlic and carrots, can do everything from assist with weight loss to reducing the risk of getting chronic diseases such as cancer, cardiovascular disease and diabetes.

More Does Matter

“More does matter,” said Mary Kay Solera, director of the National Fruit and Vegetable Program at the Centers for Disease Control and Prevention. “People who eat generous amounts of fruits and vegetables are likely to have reduced risk of chronic diseases.”

Solera said fruits and vegetables should fill at least half of the plate at meal time. Produce provides low-fat, low-calorie, filling options in order to maintain a healthy weight.

Thirteen Servings A Day – Seriously

During the conference, Solera unveiled a new logo for the National Fruit and Vegetable Program, which features the slogan: “Fruits and Veggies – More Matters.” The new labeling will begin appearing on products during the first quarter of 2007. The new logo will replace the “Five a Day” logo, which became out of date when new dietary guidelines recommended 13 servings of fruits and vegetables a day.

Dr. Michael Wargovich, director of the Chemoprevention Program at the South Carolina Cancer Center, said fruits and vegetables can be seen as nature’s medicine.

Nature’s Medicine

“ Compounds found in produce have been found by researchers to reduce the growth rate of pre-cancerous cells and are known cancer preventatives ,” Wargovich stated.

But, the problem is getting more people to eat their vegetables, he said.

“The fact that if you eat fruits and vegetables now, it will decrease your chance of having cancer 20 or 30 years down the road, but that isn’t enough for people in their 20s and 30s,” Wargovich said. “It is going to really be hard for people to eat more fruits and vegetables unless there is a short-term benefit marker that says, ‘persist and you will be well.’”

90% of Adults DO NOT Meet Recommended Amounts

Ninety percent of adults do not eat the daily recommended amounts of fruits and vegetables , Solera said. But that can be changed by partnering together to educate the public and make the produce easily accessible.

“We can’t do it alone, but we can partner together to make a difference,” she said. “Everyone here has a unique role in increasing consumption of fruits and vegetables.”

Dr. Bhimu Patil, director of the Vegetable and Fruit Improvement Center at A&M has isolated pectin, which is found in citrus fruits, and said his studies justify that orange and grapefruit juice that is regularly given to lab rats prevented osteoporosis. This means that it will most likely prevent osteoporosis from regularly occurring in humans.

The Silent Disease of Aging

“Osteoporosis affects about 2 million men and 8 million women in the United States,” Patil said. “Nationally, about 1.5 million hips, vertebras and wrists break each year as a result. It’s a silent disease of aging, but if we can maintain our bone strength, maybe we will be able to prevent it .”

A reduction in bone density is caused when there is an increase in oxidants.

In Patil’s studies, both grapefruit juice and orange juice increased antioxidants in the rats’ systems.

“There are about 400 compounds in citrus,” Patil said. “So we need to find out which compound in citrus caused this.”

Patil suspects it is “limonoid,” a natural citrus compound, which has been studied for its potential to prevent various human diseases. Limonoids will be the next phase of Patil’s study.

“I just suggest that everyone gets their share of fruits and vegetables, with plenty of citrus fruits,” Patil concluded.

Original article published by Countryworldnews.com

A Diet Rich in Green and Yellow Vegetables Inhibits Atherosclerosis in Mice
by Michael R. Adams, Deborah L. Golden, Haiying Chen, Thomas C. Register
and Eric T. Gugger

Although dietary patterns characterized by a high intake of fruits and vegetables are associated with reduced risk of coronary heart disease, the  mechanisms involved are uncertain. We determined the effects of a diet rich in green and yellow vegetables on the development of atherosclerosis, the underlying cause of coronary heart disease, in a mouse model of atherosclerosis, the LDL receptor –/–, apolipoprotein B transgenic mouse.

The mice were randomized into 2 diet groups:

1) a vegetable-free control diet (n = 53) and

2) the same diet with 30% (w:w) replaced by an equal-parts mixture of freeze-dried peas, green beans, broccoli, corn, and carrots (n = 54).

Mice were fed these diets for 16 wk. Aortic atherosclerosis, as estimated by cholesteryl ester content, was reduced 38% (P < 0.001) in mice fed the vegetable-rich diet. Plasma total cholesterol (–12%), VLDL + ILDL cholesterol (–32%), serum amyloid A (–37%), and body weight (–7%) (all P < 0.01) were also lower in these mice at the end of the treatment period.

In a regression model, antiatherogenic effects of the vegetable diet remained largely unexplained by the variation in plasma lipoproteins or body weight. Although the pathway(s) involved remain uncertain, the results indicate that a diet rich in green and yellow vegetables inhibits the development of atherosclerosis and may therefore lead to a reduction in the risk of coronary heart disease.

Original article published by Nutrition.org