9 Ways to Handle Knee Pain
-- Marie Chapian

Your body has 187 joints, and the one that gives people the most problems is probably the knee. An estimated 50 million people have suffered or are suffering with knee pain or injury. Your knees weren't designed for football, soccer, car accidents, or squatting and kneeling all day. If you are suffering with knee abuse, here are nine ways to make amends.

1. Lose weight. Body weight is a major contribute to knee problems. For every pound you weigh, it's multiplied by about six in stress placed across the knee area. If you're 10 pounds overweight, that's an extra 60 pounds on your knees.

2. A soothing rub: Use a wintergreen lotion that produces heat, and by covering the knee in plastic after applying the lotion, the liniment will produce more heat. This can be a symptom reliever and make you feel more comfortable. However, when there is swelling present, don't use heat.

3. Strengthen your knees with exercise. The only thing holding the knee together are the muscles and ligaments. Building up the muscles is critical because they are the real supporting structures. Even if you hate to exercise, it's important for knee sufferers. Stronger muscles provide stronger joints.

4. Look at your shoes. Runners need to buy new shoes every two to three months depending on how many miles a week they run. Aerobic dancers and basketball and tennis players who work out four times a week need new shoes every two months. You need shoes that support the shock you put on your knees. The shock of walking, running, climbing, etc., goes through your foot, up your shin and into the knee, also affecting your hip and back.

5. A stationary bike is excellent exercise for the knees, but cyclists often damage their knees by thinking the harder it is to pedal, the more exercise they're getting. Take it nice and easy.

6. Build your quads and your hamstrings. Your quads are the front thigh muscles, the hamstrings are in back of the thighs. When I had a knee injury I started the healing process with this simple quadricep exercise: Sit on the floor with your legs straight in front of you (or bent, if that's more comfortable). Lift one foot off the floor a couple of inches, place it down. Do as many of these lifts on each side as are comfortable, starting with 5 or 10. You can also do these sitting on the edge of your chair with your back straight, too.

7. Stretch. I've suggested stretches on this website and also books that illustrate stretches. Standing tall, reaching your arms for the sky, breathing deep, reaching and bending, touching your toes-all of these are absolutely necessary to do every day.

A day without stretching makes your body sad.

8. Always warm up and cool down when exercising. Counteract the pounding your knees go through. The runners' stretches are excellent. A good post-workout stretch is lying down on your back and pulling your knees to your chest. Then start to straighten one leg. Try to press your heel toward the ceiling. Hold the stretch for a count of ten, then relax. Repeat with the other leg. (It's a good time to do your foot alphabet exercise I recommend in the previous health post, "You and Your Ankles.")

9. For pain: Tylenol is a fine painkiller, but won't reduce inflammation. Over-the-counter choices by experts for reducing inflammation and providing pain relief without casing the stomach problems associated with aspirin are Ibuprofen products such as Advil, Medipren and Nuprin.

More Precious Than Gold: A Cure for Cancer?
-- Hana Levi Julian

(IsraelNN.com) The Technion Institute of Technology in Haifa has inaugurated an advanced laboratory for an innovative cancer treatment using nano-particles of gold, and laser beams.

The treatment is non-invasive, has no side effects and damages only the cancerous cell, without damaging the healthy cells that surround it.

The laboratory itself is located at the Laurie I. Lokey Interdisciplinary Center for Life Sciences and Engineering, which was built in 2006 with major support -- $30 million -- from philanthropist Lauri Lokey.

The cutting-edge research has stimulated interest both locally and on the international front, winning additional grants of two million euros from the European Union and more than $1 million from the Israel Science Foundation. Millions of dollars were invested to equip the new laboratory dedicated last week, according to a statement released by the Center, headed by Nobel Laureate, Professor Aaron Ciechanover.

The multidisciplinary laboratory includes researchers from the fields of physics, optics, biology, engineering and biomedical nanotechnology, and is currently engaged in a number of innovative projects, all of which are linked to advanced diagnostics and medical treatment.

"We illuminate the tumor via an endoscopic laser-based miniature optical fiber," explained Dr. Dvir Yelin, a researcher at the center.

"The laser has two parameters: one, it consists of very short pulses, at millions of billionths of a second that can break down the cell without heat; and two, the laser has a wavelength that precisely fits the resonant frequency of nano-particles, which makes it possible to highly increase the efficiency of the laser."

Under these conditions, the laser operates at a distance of nanometers -- (a millionth of a millimeter) from a nanoparticle, and creates sufficiently intense laser illumination to dismantle, through ionization, the material within the cancer cell, which then dies without damage to the surrounding healthy cells, he explained.

The treatment is somewhat related to an equally cutting-edge diagnostic test recently developed by a research group headed by Hossam Haick, also at the Technion, in which a breath test using an array of sensors based on gold nanoparticles is used to distinguish the breath of lung cancer patients from that of healthy individuals in an atmosphere of high humidity. The team is hoping to develop an inexpensive and non-invasive diagnostic test for lung cancer based on the study, which made headlines around the world after it was published this past August in the journal Nature Nanotechnology.

H1N1 - Swine Flu Tips
-- Marie Chapian

Here's some HINI swine flu information I think well worth being aware of. I have received a lot of information regarding whether to get the flu shots or not, and it seems to be the consensus to avoid them, except for the general flu vaccine. Below is some excellent advice for taking care of yourself during this serious flu season, whether you get the flu shots or not.

From Dr. Vinay Goyal, Intensivist and Thyroid specialist, clinical experience of over 20 years; presently head of Nuclear Medicine Department and Thyroid Clinic at Riddhivinayak Cardiac and Critical Centre, Malad. The following message given by him:

The only portals of entry are the nostrils and mouth/throat. In a global epidemic of this nature, it's almost impossible not coming into contact with H1N1 in spite of all precautions. Contact with H1N1 is not so much of a problem as proliferation is.

While you are still healthy and not showing any symptoms of H1N1 infection, in order to prevent proliferation, aggravation of symptoms and development of secondary infections, some very simple steps, not fully highlighted in most official communications, can be practiced (instead of focusing on how to stock N95 or Tamiflu):

1. Frequent hand-washing (well highlighted in all official communications).

2. "Hands-off-the-face" approach. Resist all temptations to touch any part of face (unless you want to eat, bathe or slap).

3. Gargle twice a day with warm salt water (use Listerine if you don't trust salt). H1N1 takes 2-3 days after initial infection in the throat/nasal cavity to proliferate and show characteristic symptoms. Simple gargling prevents proliferation. In a way, gargling with salt water has the same effect on a healthy individual that Tamiflu has on an infected one. Don't underestimate this simple, inexpensive and powerful preventative method.

4. Similar to 3 above, clean your nostrils at least once every day with warm salt water. Blowing the nose hard once a day and swabbing both nostrils with cotton buds dipped in warm salt water is very effective in bringing down viral population.

5. Boost your natural immunity with foods that are rich in Vitamin C (Amla and other citrus fruits). If you have to supplement with Vitamin C tablets, make sure that it also has Zinc to boost absorption.

6. Drink as much of warm liquids as you can. Drinking warm liquids has the same effect as gargling, but in the reverse direction. They wash off proliferating viruses from the throat into the stomach where they cannot survive, proliferate or do any harm.

(Some physicians are recommending large dosages of vitamin D. I know people taking from 4,000 units to 10,000 units a day. Ask your doctor what he/she advises.")

I recommend prayer, and standing against the dominions of disease in the name of Yeshuah, our Redeemer, who is our Jehovah Rophe, our Healer. In His name, I pray for you, and for your safety and protection from all viruses and disease. (Psalm 103:1-5) I send love and beauty and goodness your way for a beautiful, healthy season in the Lord.

You And Your Ankles
-- Marie Chapian

If there were a candidate for most overlooked and under-appreciated joint in the body, the ankle would surely be a contender. Although these rather small joints are responsible for connecting us to our feet and play a huge role in keeping us properly upright, they don't get the kind of attention as knees or hips, or even elbows. Yet the ankle is the site of one of the most common sports injuries -- ankle sprain. Unfortunately, after the first sprain often another sprain occurs... and yet another. Eventually this can lead to additional problems, including arthritis.

Tripping or trying to plant your foot on uneven ground are common causes for ankle sprains. A bad sprain can set the stage for recurring ones if the injured ligaments that connect the bones fail to heal completely or do so in an elongated fashion, leaving the ligament permanently stretched and the ankle bones unsupported.

STRENGTHEN YOUR ANKLES

Here's a great exercise to keep your ankles strong and flexible so you can avoid ankle problems altogether. Start doing the "alphabet" exercises at least three times a week. Pretend you are holding a pen between your first and second toe. Using only your foot, not the entire leg, draw the letters of the alphabet in the air, making exaggerated motions. This takes only a few minutes, you can do it at your desk or while watching TV, and you can have fun with it, writing in script, in print, with great flourish, and other ways you can think of to change your "footwriting" while also strengthening your ankle joints.

Forever Fit
-- Marie Chapian

I read an article about the fitness guru, Jack LaLanne recently. He's been in the fitness industry for the past 71 years, a real innovator and aficionado of fitness and health. Today, at the age of 93 (that's nine three), he still works out two hours a day. The part of his story that interests me even more than how he once swam towing 65 boats filled with 6,500 pounds of wood pulp while handcuffed and shackled, or how he swam at the age of 62 a whole mile in the Long Beach harbor handcuffed, shackled and towing 13 boats with 76 people aboard, is how his fitness journey began.

As a teenager Jack LaLanne was skinny, unhealthy, and in his own words, "a 97-pound weakling." He was addicted to sugar, ate junk food and suffered with blinding headaches. He says he had a nasty temper and was so sickly that under doctor's orders he was out of school six months at a time. Today in my travels I see more teenagers and young people who are out of shape and unhealthy than I see healthy, fit ones. Church youth groups and camps serve the unhealthiest foods to our kids than money can buy. Ask the average teenager today when they last drank a high protein shake or ate a bowl of greens and they may just laugh at you.

When he was still a teenager, Jack LaLanne's mother forced him to attend a nutrition lecture with her and he was so impressed he began a vegetarian diet and working out in a local Y. (Today at 93 he still eats mostly vegetarian getting his protein from egg whites and fish.) He stayed on the program and went on to become the captain of his high school football team. He was such an example to his friends they began working out with him in his back yard.

I love how a person can dedicate him or herself to overcoming failure, and by persevering and hard work gain mastery and success and glorify the Lord. I don't know LaLanne's spiritual path, but we can be inspired by his tenacity. When he finally opened his first of many gyms he was shy and introverted and had to force himself to promote his fitness program to a public who didn't think weight training or vigorous exercise and nutrition were important. Exercise equipment was unheard of at the time and LaLanne was the first to develop, with a blacksmith, the very first cable pulley machines and leg extension machines that we see today in every health club, home gym and fitness store.

If Jack LaLanne had remained the sickly teenager he was, he would have lived an entire life of sickness and defeat. Our bodies are the temple of God and simple acts like giving up junk food and exercising every day can not only inject energy into our lives, but energize our callings in God. Get healthy this summer. You can do it. (Read TELLING YOURSELF THE TRUTH and FREE TO BE THIN - my books which you can order on this website.) Be strong inside and outside.
"Be strong in the Lord and in the power of His might" (Eph. 6:10). Yes, Beloved, get on top of the world where you belong.

The Spices of Life
-- Marie Chapian

Spice up your life with a dash of health protection as well as good taste and pleasure in cooking and eating. Spices not only add delicious flavor to foods but did you know that many also are healthy? Here are some for you to keep plenty of in your daily diet:

• Cinnamon -- About half a teaspoon a day of this familiar spice can help balance blood sugar and lower unhealthy blood fats, according to studies by the U.S. Department of Agriculture. Try cinnamon in hot carob cocoa or sprinkled on hot oat bran cereal or whole grain toast.
• Oregano -- This herb is a potent antioxidant helps protect your cells from damage that can lead to serious diseases, such as cancer. Research shows oregano also may help balance blood sugar. Oregano is a natural fit with all salads, pizza (low sodium), pasta, stews and chicken dishes.
• Turmeric -- This bright orange-yellow spice is the major ingredient in curry powder. A powerful antioxidant, turmeric contains an ingredient that may reduce inflammation - a key problem in conditions such as arthritis. It may even help protect against cancer and Alzheimer's disease. It is a natural body cleanser. Turmeric livens up rice, soup, sauces, chicken, fish and vegetable dishes. It's fabulous in Indian cuisine.

Basil combats stress.
Black pepper aids in digestion and has been shown to help sinusitis and epilepsy.
Cayenne pepper helps pain, headaches, neuropathy and rheumatoid pain.
Cumin aids in digestion and helps carpal tunnel syndrome.
Nutmeg helps gastrointestinal problems and has psychotropic properties.
Peppermint helps tension and fatigue.
Rosemary relaxes muscles.
Sage helps relieve fear, anxiety, paranoia and delusions.
Thyme controls spasms, helps respiratory problems, and fights fungal infections.

And to enhance your brain power: Be sure to add plenty of these spices in your cooking: Basil, black pepper, sage, turmeric, and mint.

And invite me over for dinner. I'll bring the Pelligrini.

Seven Ways to Lower Your Cholesterol
-- Marie Chapian

Is your cholesterol high? Do you need to lower your LDL (bad) cholesterol and raise your HDL (good) cholesterol? Here's a strategy that works and it's really quite simple: Stop eating the saturated fats in meat and dairy products and the dangerous trans fatty acids used in commercially produced foods. The side benefits are you'll lose weight! Sound easy enough? It is. Here are some tips to help hurry the process along:

1. Eat oatmeal:
Consuming 5 to 10 grams of soluble fiber a day can lower LDL by about 5%. A cup and a half of cooked oatmeal gives you about 4.5 rams of soluble fiber, and you can get more from kidney beans (3 grams in ½ cup), Brussels sprouts (3 grams in ½ cup), pears (2 grams in a medium pear) and prunes (1-11/2 grams in ¼ cup).

2. Munch on walnuts:
About 1/3 cup daily can cut LDL cholesterol by 12% when you're on a 1,200 calorie per day cholesterol cutting diet.

3. Eat more beans:
Just ½ cup pinto beans daily (toss them in salads) can lower LDL by 8% according to U.S. Dept. of Agriculture study.

4. Go low-carb:
Cutting out cookies, candies and sweets can boost your HDL (good cholesterol) levels by about 10%. Substitute fiber fruits and vegetables.

5. Go for walks:
Aerobic exercise (walking, jogging, swimming) can increase HDL cholesterol. For physical activity to pay off you've got to work out for at least 2 hours a week and burn 900 calories. That's twice a week for an hour -- three times a week for 45 minutes. If you can manage a simple workout schedule like this, a Japanese analysis of 25 studies found that you can push your HDL up high enough to reduce men's heart disease risk by 5% and women's by 7.6%.

6. Don't eat saturated fats:
Especially around the holidays be careful! Be aware of what's on those platters of holiday fare. Try your hardest not to eat the cookies, the cakes, pies, and saturated fatty, sugary pastries and candies. Don't eat gravy, fatty meats and poultry, ice cream, whipped cream, cream cheese, sour cream, crème fr?iche, butter, anything cream. Turn your head at the first whiff of fast food burgers and anything French fried. The words "deep fried" and "sugar coated" are foreign to you.

7. Get medical checkup and advice from a health and fitness expert:
If these lifestyle changes don't work, talk to your doctor about medications. (My doctor recommended I take niacin supplements.) Experts suggest aiming for a total cholesterol level of less than 200 LDL. Ideally, LDL should be as low as possible. If you have no risk factors or only one risk factor for heart disease and your cholesterol and HDL are within desirable limits, an LDL below 160 is considered acceptable. If you have tow or more risk factors, your LDL should be below 130 and if you have heart disease or diabetes, then your LDL should be below 100 and an HDL above 40 for men and 50 for women.

Extra Credit:
Take hold with all your heart the scripture verse:
"Be anxious for nothing...the peace of God which surpasses all understanding will guard your heart and mind through Christ Jesus." (Philippians 4:6a,7) This is true heart health.

About Milk and Coffee...

Let's be more milk aware. The fat in dairy products is a haven for pesticides, antibiotics, and bovine growth hormones. These get passed on to us through commercial milk, cheese, and butter. Organic dairies do not use chemicals or growth hormones like rGBH or rbST. A good substitute for commercial milk products is organic milk. I use almond milk exclusively, which is delicious. I also use vanilla rice milk as a mid-afternoon pick-me-up. I've posted earlier health reports on this website about the dangers of regular commercial milk products and what it is doing to children.

And while we're talking about milk -- if you put milk in your coffee, you might want to think about the coffee you're buying. DailyGreen tells us that many of the beans we buy are grown in countries that do not regulate the use of chemicals and pesticides. Look for the Fair Trade Certified label on the coffee package or can. It will give you some assurance that chemicals and pesticides were not used on the plants. It will also mean that fair prices were paid for the end product in support of the farm that supplied the coffee, and that the farm workers were treated fairly.

More Help for Insomnia
-- Marie Chapian

Mark Twain had a cure for insomnia - "Lie near the edge o the bed and you'll drop off."

(Very funny, Mr. Clemens.)

I wrote about getting a good night's sleep in an earlier Health and Fitness News flash on this website, but I'm still hearing complaints about sleeplessness so I thought I'd add some more really simple helps that work for me as well as others I've helped.

Mark Twain's advice may not always work, so here are some other less painful remedies: For instance, here's something really simple to do: wear socks to bed because you sleep better if your feet are warm. Body heat slowly dissipates through dilated blood vessels in the feet. Keep them warm. And keep the temperature of your room cool. You sleep better in a cool room.

Another famous writer, Charles Dickens, had a sleep problem and traveled with a compass with him so he could always sleep with his head facing north. He believed it was impossible to sleep if he crossed the magnetic forces between the North and South Poles. (And this man wrote great literature!)

Which ever way you face, you will sleep better if you: use the following advice:

• Exercise during the day. Get a good workout with a good exercise plan, and don't exercise right before bedtime.
• Lying on your stomach is more relaxing than on the back. Tossing and turning acts as a signal to the body that you're ready to get up.
• Don't go to bed until you're really sleepy, even if it means going to bed very late when you have to get up early the next morning. One night with less sleep will not hurt you.
• Try not to eat two or three hours before bedtime. Your digestive system will thank you and you'll sleep better.
• Take your calcium in the evening and have a cup of relaxing chamomile tea at bedtime. Never drink anything icy cold before bed.
• Eat a salt-free dinner and avoid snacks before bed, especially spicy ones.

I like the story about the old clothing manufacturer who had trouble sleeping. He tried counting sheep, and when that didn't work, he tried counting them, then shearing them. Then he added combing the wool, spinning it into yarn, then weaving into cloth, and made into suits! He distributed the suits in town -- but they didn't sell. The suits were returned to him, and he lost thousands in the deal; and this is, of course, why he couldn't sleep in the first place.

Start to proclaim that you have a God-given right to beautiful rest in the Lord. Tell your body to relax and your mind to be still in the name of Jesus. Proclaim peace and calm in your room. Call forth angels to watch over you, reciting Psalm 91.

Zzzzzzzzz...

IS COFFEE GOOD FOR YOU?
-- Marie Chapian

Coffee, though much maligned, is very much enjoyed - and those of you who had to give up your beloved two or three cups of coffee a day because you were told it was bad for your health, I have news for you.

Harvard researchers have calculated after analyzing data on 126,000 people for 18 years that coffee has some definite benefits, and more is not worse. The study shows that drinking up to three cups of coffee daily can reduce diabetes risk by single digits.

Lead research, Frank Hu, of the Harvard study says, "We don't know exactly why coffee is beneficial for diabetes. It is possible that both caffeine and other compounds play important roles. Coffee has large amounts of antioxidants such as chlorogenic acid and tocopherols and minerals such as magnesium. All these components have been shown to improve insulin sensitivity and glucose metabolism."

The antioxidants in coffee beans become especially potent during the roasting process. Brewed, the benefits are in the caffeine and the antioxidants, including a group of compounds called quinines. (When administered to lab rats, their insulin sensitivity is increased.)

Tomas DePaulis, PhD, research scientist at Vanderbilt University's Institute for Coffee Studies, says, "For most people, very little bad comes from drinking coffee, but a lot of good." He says, along with less-publicized Dutch studies that coffee may be somewhat of a health food - especially in higher amounts. At least six studies indicate that people who drink coffee on a regular basis are up to 80% less likely to develop Parkinson's, with three studies showing the more they drink the lower the risk.

"In fact," DePaulis goes on to say, "Parkinson's drugs are now being developed that contain a derivative of caffeine based on this evidence."

Another research study shows that compared to not drinking coffee, at least two cups daily can translate to a 25% reduced risk of colon cancer, and 80% drop in liver cirrhosis risk, and nearly half the risk of gallstones.

There's more! According to the studies, coffee may help manage asthma and aid in controlling attacks when medication is unavailable. Coffee is also used to stop headaches, boost mood, and get this - prevent cavities.

Italian researchers credit the compound called trigonelline, which gives coffee its aroma and bitter taste, for having both antibacterial and anti-adhesive properties to help prevent dental cavities from forming.

An eight-ounce cup of drip-brewed coffee contains about 85 mg. of caffeine, and three and a half times more than the same serving of tea or color or one ounce of chocolate.

I'll meet you at Starbuck's...

Healthy Remedies to Rejuvenate the Skin Around Your Eyes

Did you know that your eating habits are reflected in the appearance of the skin under and around your eyes? Stress on our digestive systems make it difficult for our bodies to absorb nutrients and our eyes show it. The culprits of dark circles and puffiness under the eyes include eating too quickly, drinking a lot of caffeine and cold drinks, and skipping breakfast! Dark circles under the eyes can be also be caused by anemia, lack of sleep, stress, worry, which all play havoc with the digestive system. The key is the what and how of our eating habits.

Here are some healthy habits to create to combat dark circles and puffy eyes:

1. Stop drinking cold beverages. (Consume warm foods and beverages.)
2. Eat at least one tablespoon of olive oil or flax oil every day to aid digestion.
3. Eat your meals at the same time each day. Your stomach will thank you.
4. Exercise and go to sleep at the same time each day. These will help regulate your bodily functions.

Healthy remedies for dark circles under the eyes:
Place slices of raw potatoes (red are best) on the eyes in a resting position for 15 minutes every other day. You can also use apples. The starch in potatoes and the potassium, B and C vitamins and the tannin in apples help fade dark circles.

Digestion is all important. Puffiness around the eyes occurs when the process of digestion is disturbed. If you regularly eat in front of the television or computer chances are that you aren't chewing and digesting food properly. Puffiness can also be caused y allergies, fluid retention and the accumulation of overly emollient night creams.

Drink a glass of hot water in the morning to kick-start the kidneys and draw retained water from the tissues. Chew your food thoroughly at every meal. Limit your salt intake. Cut down on the caffeine, white bread, fats and sugar products. Drink purified water (make sure it's not icy cold). Don't eat when stressed or rushed. Eat when you are relaxed and can chew your food well.

The eyes, as they say, are the windows to the soul, but the skin around our eyes is exposing what and how we are digesting our food. So you might say the eyes are the windows into our stomachs!

Is it true? -- We Eat What We Are?

A stupendous insight of civilizations past has now been confirmed by today's investigative, nutritional sciences. They have shown that what was once called 'The Doctrine of Signatures' was astoundingly correct.

It now contends that every whole food has a pattern that resembles a body organ or physiological function and that this pattern acts as a signal or sign as to the benefit the food provides the eater. Here is just a short list of examples of Whole Food Signatures.

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye...and YES science now shows that carrots greatly enhance blood flow to and function of the eyes.

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows that grapes are also profound heart and blood vitalizing food.

Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds are on the nut just like the neo-cortex. We now know that walnuts help develop over 3 dozen neuron-transmitters for brain function.

Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.

Celery, Bok Choy, Rhubarb and more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet the body pulls it from the bones, making them weak. These foods replenish the skeletal needs of the body.

Avocados and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight and prevents cervical cancers. And how profound is this? .... it takes exactly 9 months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).

Figs are full of seeds and hang in twos when they grow. Figs increase the motility of male sperm and increase the numbers of sperm as well to overcome male sterility.

Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.

Olives assist the health and function of the ovaries.

Grapefruits, Oranges , and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.

Onions look like body cells. Today's research shows that onions help clear waste materials from all of the body cells They even produce tears which wash the epithelial layers of the eyes.

--sent to us by Sharon Lynn. Thanks, Sharon!

How safe is the food you eat? Here is a short checklist to discover more about protecting you and your family from getting sick from the food in your fridge.

FOOD SAFETY QUIZ

TRUE OR FALSE?

1. Frozen food stays good for as long as it's kept in the freezer. (T/F)

2. If you see a spot of mold on your Cheddar, you can cut it off and eat the rest. (T/F)

3. Rinsing eggs before cracking removes bacteria lurking on the shells. (T/F)

4. It's best to thaw a frozen chicken breast in the microwave. (T/F)

5. Leftovers should be frozen or refrigerated within 2 hours of cooking. (T/F)

ANSWERS

1. TRUE. Foods frozen at 0° F are safe to eat indefinitely, though flavor and texture may change with time, according to USDA Food Safety and Inspection Service.

2. TRUE. A bit of mold on hard cheeses like Cheddar or Parmesan can be trimmed off, 1 inch around and below the spot. Be careful not to touch the mold with your knife to prevent cross contamination. But soft varieties such as Brie or cottage cheese can be affected below the surface, so if you see mold, throw it out.

3. FALSE. Rinsing eliminates the protective coating added already sanitized grocery story eggs. The USDA requires that all graded eggs go through this process.

4. FALSE. Microwave thawing is safe but only recommended if you plan to prepare the food immediately. It begins the cooking process, which can allow bacteria to grow. Otherwise, let chicken thaw in the fridge.

5. TRUE. Two hours is the maximum time that perishable foods can sit out at room temperature - which includes the time they're on the table during your meal.

Source: Prevention 11/07

Researchers Discover that "Driven" Personalities
May be Protected From Alzheimer's
By Teresa Neumann, Breaking Christian News, October 5, 2007

"A surprising study of elderly people suggests that those who see themselves as self-disciplined, organized achievers have a lower risk for developing Alzheimer's disease than people who are less conscientious.

(BCN Op/ed)-There are times I've felt guilty about my Type A personality. I was the drill-sergeant mother, the multi-tasker with high expectations of everyone else, the super over-achiever, the clean freak. You know the type. Thankfully, God-in His infinite wisdom-gave me a husband who is my opposite. His mellow, laid-back attitude has kept me balanced and grounded through many a crisis. God is an amazing match-maker.

That's not to say that we don't tease each other over our different personalities. As Martha to his Mary, I am usually the one left looking and feeling ridiculously impulsive and unrealistic, while he basks in divine, steadfast calm.

Well, a new American Medical Association study may finally be giving us Martha's of the world something to rejoice over. As reported in Newsmax, 'A surprising study of elderly people suggests that those who see themselves as self-disciplined, organized achievers have a lower risk for developing Alzheimer's disease than people who are less conscientious.'

'A purposeful personality may somehow protect the brain, perhaps by increasing neural connections that can act as a reserve against mental decline," said study co-author Robert Wilson of Chicago's Rush University Medical Center. "This adds to our knowledge that lifestyle, personality, how we think, feel and behave are very importantly tied up with risk for this terrible illness.'

I doubt this news will assuage my guilt over occasional "conscientious" excesses, but it will sure put the teasing in our house on a much more level playing field!"

Source: Newsmax, American Medical Association

Natural Remedies for Headaches
Do They Work?

When I learned that a headache could be completely healed with just the rind of a lemon I thought I'd give it a try. Guess what. It worked!

Here's what to do: Peel off the rind of a lemon. Make the pieces as wide as possible. Run the rind (the inside of the skin should touch your skin) on your forehead and temples. Then place the pieces of rind on your forehead and temples securing them with a scarf or bandage. Keep it there until the headache goes away, usually within a half-hour.

I tried this folk remedy by simply slicing off a big piece of lemon rind, gently rubbing it around on my forehead and just leaving it there. I didn't tie a scarf around it, I just held my head so the lemon rind would stay there. I must admit, the headache vanished.

Here are some other natural holistic approaches to getting rid of headaches (along with prayer, remember!)

1. 15 raw almonds do the work of one aspirin. Almonds contain salicylates, the pain-relieving ingredient in aspirin. It may take longer for the almonds to work than the aspirin, but give it a try.
   (Strawberries also contain organic salicylates.)



2. Apples also contain natural salicylates, the substances related to the active ingredient in aspirin. A three-year study conducted at the University of Michigan in Ann Arbor showed that students who ate two apples a day had far fewer headaches than those who didn't eat any apples. The apple eaters also had fewer skin problems, arthritic conditions and colds. Try having an apple for breakfast and one as a late afternoon snack, or after dinner. Eating two apples a day may also help prevent constipation, which can be a leading cause of headaches.



3. A Mexican folk remedy is to paste a fresh mint leaf on the part of the head where the pain is most severe.



4. An old American remedy is to swallow a teaspoon of honey mixed with ½ tsp. of garlic juice for a headache. A remedy to stop a migraine before it begins is to take a tablespoon of honey right at the onset. If the headache isn't gone within a half hour, take another tablespoon of honey with three glasses of water.

Resource: Secret Food Cures
Joan & Lydia Wilen

HEALTHY PETS

Britain's RSPCA is warning people about the dangers of having an obese pet. Two brothers were taken to court for allowing their nine-year-old Labrador, Rusty, to balloon to 161 pounds.

Fat-dog rehab clinics are springing up in the UK to help pets shed the extra pounds by using underwater treadmills, trampolines and Pilates. (And you thought you had weight troubles.)

A survey of 2,300 people with pets in England and Wales revealed that one in three believed their pet to be overweight. In the U.S., it is estimated that 40 percent of cats and dogs over the age of four are overweight. My Siamese cat, Max, weighed 25 pounds for nine years before he disappeared when I was in Italy last year. Somewhere there is a lovely huge Siamese cat wandering about, and perhaps he's luxuriating in some spa enjoying his underwater treadmill and Pilates classes as a slim old cat dude.

Physicians are telling us that overfeeding an animal can be just as bad as underfeeding, leading to health risks such as arthritis, high blood pressure, poor liver function, diabetes and early death. I've seen pictures of that Lab, Rusty, and I must say it's shocking. He is so fat you can't see his feet.

Did you know most service dogs come from animal rescue shelters? Abandoned dogs left to be adopted or put to sleep, they are trained as service dogs and go on to lead long, productive lives. These dogs are trained not only to open doors, but to open the refrigerator and bring items to their master, to put laundry in the washer or dryer, to bring medicine, and even to help take a coat off. It tells us a lot about what can happen with discipline and purpose, not only in human lives, but in the lives of discarded animals.

Training for a service dog costs between $10,000 and $26,000. The great thing is, people needing service dogs can depend upon volunteers to help defray these costs. Volunteers, including prison inmates, raise the puppies and train them in basic obedience. It's an act of love.

In the early 1990's more than 15 million animals were dying in shelters each year. That number has gone down now thanks to more people becoming aware and responsible for the world they live in, which includes animals.

Best Friends Animal Sanctuary and educational animal rights advocacy society conducted an informal survey of churches, temples and synagogues about animals and morality. They discovered that beyond the human species - ourselves - God's creation is barely talked about at all. In a follow-up of the national survey it was learned that most people of faith who are practicing compassion for animals are doing so in spite of the message they receive from their religious institutions.

We are a family who always has a pet or two around. Our latest addition is my daughter, Christa's wonderful Labrador named Arrow. Our two Siamese cats, Marshmallow and S'Mores, are now almost two years old. My daughter, Liza, has an incredible Royal Standard Poodle weighting about 75 pounds named Moses. We've had birds (our budgie named Amadeus flew off one day when I left a door open. We still look for him), and gerbils who got so old they went bald, and we even babysat a boa constrictor one summer. My granddaughter is now talking about adopting a rat. Why not love God's creation? We love trees and plants and mountains and fields of grain, too.

I am not advising you to run out and adopt a cat or a rabbit or a chimpanzee from the animal shelter, but I believe in praising the Lord for His mandate to take care of His natural world. Plants don't talk back or piddle on the carpet, but kindness, compassion, mercy, nonviolence and love last forever.

Meanwhile, think about putting Fido on a low-fat diet. Those pet health spas and rehab centers are expensive!

Woof woof,
- Marie

DIETS THAT HELP THE BRAIN
-- Marie Chapian

People come to me every day for prayer for physical healing, but not quite so often does anybody ask for prayer for their mind. At our SPIRIT SCHOOL leadership training this past week we were in prayer and one of my leaders said, "Let's pray for our minds." It was incredible. We just let loose with prayer for our beautiful minds. Prayer coupled with action brings great results.

You and I need healthy minds. We need good memory functions and alert, sharp thinking processes. How can we lead fulfilled lives if our minds are slow, sorrowful and in a jumble? The good news is, we can do something about it.

If it's true that we "have the mind of Christ," and that our minds are "renewed" once we give our lives to the Lord, how come we still can get so messed up mentally? I know women who take better care of their nails than they do their minds. If a person eats junk, reads junk and talks junk, what do you think their life will be like? The principle of sowing and reaping is true in every area of our lives. If your main reading material consists of the newspaper and waiting room magazines — or worse — I promise you won't be riding the wings of 24-7 victory in your life — and you could suffer from some serious brain malaise.

Food to Eat for Your Brain

You're expecting me to tell you to bulk up on the broccoli? Take a few more ginko biloba capsules every day? Let me share some of the latest health studies that ought to help, and they're quite reasonable.

The brain consumes roughly 20 percent of the oxygen we breathe. Anything that threatens the ability of the heart of blood vessels to circulate oxygen-rich blood also threatens the brain's health and function. A decreased supply of oxygen to the brain causes a decline in cognitive (thinking) power. Period.

So how to keep oxygen flowing to the brain? Look at your diet.

A diet low in saturated fat and cholesterol can help keep plaque deposits from forming in the arteries. You have no choice but to eat fruits, vegetables, grains and low-fat dairy products every day. These supply vital nutrients to keep your arteries healthy.

Think apples, oranges, kiwi, bananas, cantaloupe, strawberries, grapes, blueberries (see my earlier articles on blueberries and strawberries). Think great salads, fresh veggies—carrots, greens, peppers, eggplant.

It sounds so simple – and it is! Skip the butter on the veggies, skip the fatty dressings, skip the whipped cream on the fruit, the deadly ice cream – and you're heading toward a smarter, happier you.

But don't leave out the carbs! The brain can't store glucose, so it needs a constant supply, derived from carbohydrates to keep functioning. Rats perform better on memory tests after glucose injections, and studies show that a pure-glucose drink or high-carb snack such as a glass of orange juice or a bagel can boost your memory and cognitive performance. (By carbs I don't mean cakes, pies and chips. haha.)

Lack of B Vitamins Dull the Mind

Researchers have long known that a deficiency of vitamin B12 causes a certain type of dementia, and that correcting the deficiency can actually help restore clear thinking. Recent research suggests that even moderate deficiencies of B12 or folic acid (another B vitamin) may contribute to cognitive decline and possibly the onset of Alzheimer's disease. This lack elevates levels of the amino acid homocysteine. Other evidence links low levels of B vitamins (or high homocysteine levels) with depression.

The way it works is, homocysteine inhibits the growth of new brain cells and interferes with the metabolism of certain brain chemicals that help regulate mood and memory. All because we're not getting enough Vitamin B.

Folic acid and vitamins B6 and B12 help preserve the brain by preserving the cerebral arteries.

Folic acid further protects against mental decline by maintaining adequate supplies of choline. Choline is a nutrient that helps control the homocysteine. The body uses folic acid to create choline when the level dips too low.

Choline's essential role in brain function is one reason why the Food and Drug Administration has started allowing manufacturers to label certain foods as high in choline.

Do We Get Enough B Vitamins in our Daily Diet?

If you eat a diet high in grains, fresh fruits and veggies and low-fat dairy products you'd think you'd be getting an adequate supply of the three B's. Too often that's not the case. Depending upon your body and your age, you may need to add a daily B supplement. Many people don't secrete enough stomach acid to extract and absorb vitamin B12 from their food. That is why we take a daily B12 supplement and eat B12-fortified foods, like breakfast cereals. I like the natural cereals like muesli without honey or sugar and I add nuts, sunflower seeds, unprocessed bran, flaxseed oil and for milk I use almond or rice milk. Add some blueberries, maybe a half a banana, some strawberries – and you have breakfast fit for a king.

More Brain Supplements:

The popular brain enhancing herbal supplement, ginko biloba, is being used to treat Alzheimer's disease in Europe, and the National Institute on Aging is funding clinical studies in the U.S. Other supplements touted for their brain power potential include acetyl-L-carnitine, phosphatidylserine and vinpocetine. No studies show their effectiveness, however.

Oh Yes, Exercise!

No diet is complete by itself without physical exercise. Whether you go for a nice brisk walk daily or work out in a gym, you must exercise. You have no choice. Your mind, as well as your body, needs physical exercise.

To sum up, you will do your brain a big favor if you eat a regular diet high in fruits, veggies and whole grains. Such a diet, loaded with B vitamins and other nutrients, will help keep your brain healthy by ensuring that it gets an ample supply of oxygenated blood. Take a daily B vitamin supplement, exercise, stay close to God, and you will be a healthier, happier you.

HEALTH AND FITNESS TIPS FOR YOU TODAY
-- Marie Chapian

It's been a few years since I wrote my book, FUN TO BE FIT and when my workout video, BLESSERCISE was released. Fitness has been a lifelong passion of mine and I'm always interested in new programs and new discoveries in health and fitness. These I like to share with you.
Here's a goodie for you --
Did you know that men and women who wear casual shoes burn more calories in a day than men and women who dress up? According a a study by the American Council on Exercise, wearing comfortable shoes daily could burn an extra 6,500 calories a year, thanks to the extra walking we do. So throw away those stilettos, girls, and bring on the Birkenstocks.

If you think you eat more when you're stressed than when you're bored, you're wrong, according to a new study in the U.K. We tend to eat three times as much when we're bored than when we're stressed. So if your jeans are getting a bit tight, you might want to look for new creative ways to serve the Lord!

If you don't take to white rice, maybe here's why:
It takes more white rice than brown rice to make you feel satisfied. That's because white rice contains no fiber -- a food component that helps you feel full. Pasta also tends to be fiber-free and less filling than whole wheat pasta. You'll eat 50 or 60 fewer calories when you switch to brown rice or whole wheat pasta, and you'll keep your weight down. You'll have more energy for taking nice brisk winter walks.

When you come home from your walk, try new snacks. If you snack on cereal out of the box it's not as healthy as you may think. Even high-fiber cereals add too many calories to your daily allowance because of the sugar content. Weight Watchers suggests eating cereal with skim milk because combining milk with the cereal decreases the calorie density and you'll feel more full.

Do you have mood swings, periods of being unable to concentrate, headaches, or get shaky, dizzy and/or sweaty and pale? You could be experiencing hypoglycemia, which is a condition when your blood sugar is too low. In some case you could even pass out. It's very important you take frequent food breaks to keep your blood sugar level up.

People with diabetes must keep their glucose levels in balance. The American Diabetes Association reports that nearly 9% of all women age 20 or older have diabetes. Those are shocking statistics. People with diabetes can't produce or properly use insulin, a hormone that unlocks the body's cells, allowing them to absorb and use glucose, converting sugar and starches into energy. Nobody knows the exact cause of diabetes, though obesity and lack of exercise are big factors. It's the fifth deadliest disease in the U.S. and it has no cure.

Finally, I just read a report from the Journal of the American Medical Association affirming again that green tea consumption is linked with a decrease in mortality cased by cardiovascular disease. 40,530 Japanese adults age 40 to 79 were followed since 1995 and it was found that drinking green tea helped reduce death rates from cardiovascular disease, and death in general. I drink Celestial Seasonings honey lemon ginseng green tea and really like it. How about you?

FISH—WHAT TO EAT, WHAT NOT TO EAT
-- Marie Chapian

Are you concerned about mercury, pesticide and PCB contamination in the fish you eat? Well, here's the latest from a new study from the Rush University Medical Center in Chicago. It was discovered that people who ate fish once a week had the brain function of someone three to four years younger than those who ate it less often. Health experts are saying don't give up seafood. It's a vital part of a healthy diet. But do know which seafood to eat and which to avoid.

Here's a helpful guide for you. Pray over your food and be wise.

HOW TO HAVE STRONG BONES
-- Marie Chapian

We should all strive to have thick, strong bones! Strong bones are less likely to break. Our bones have a natural tendency to get thinner and weaker as we get older, and several factors can accelerate this thinning process. If you are sedentary, if you smoke, or if you consume inadequate calcium, your bones will get thinner at an earlier age. Most adults need a minimum of 1,000 milligrams of calcium daily to maintain bone thickness. After menopause, women require a minimum of 1,500 milligrams of calcium daily. How much calcium are you taking every day?

Exercise is incredibly important. Exercised bones become thicker and stronger, as long as dietary calcium is adequate. Champion tennis players, for example, use one arm more than the other for several hours each day. The bones in the racquet arm are much thicker and stronger than those in the arm that does not hold the racquet. So the tennis player has to work hard to keep both arms in shape.

Bone thinning (osteoporosis) is a serious health hazard for everyone. No one is excluded. We must take care of our bodies, and prevention is far more fun than a recuperation process. Breaking a major bone can lead to many serious complications The rest that is required for healing of major fractures increases a victim's chance of having an undesirable blood clot settle in the lungs, legs, or elsewhere. Let me encourage you to please exercise regularly to strengthen your bones, even if you lack dexterity or the sporty competitive instinct.

Start by walking. It's fun. I love to walk. I sometimes walk all day long on my hikes with the Lord. Stick an earphone in your ear and listen to worship music or a teaching tape (like one of mine, haha) -- Join the Y nearest you. The Y is a great place because it's not expensive and it's always a friendly, happy place with nice people eager to help us stay in the best shape. I also work out at home in front of the TV. I have a zillion workout CD's and DVD's. Sometimes I just don't have time to go to the gym so I take a class right at home. I also have a couple of sets of weights sitting around and several times a day I do a few reps with weights.

Resource: Competitive Sports Medicine for Women, Mona Shangold, M.D.

TEENS NEED MORE CALCIUM
-- Marie Chapian, PhD

Health experts are concerned about the future bones of today's teenagers. Girls are special targets of worry. According to recent studies, girls ages 12 to 19 are not consuming enough calcium. Beginning at around age 30 we begin to lose 1% to 2% of our bone mass every year. Good calcium intake in childhood is imperative.

A young woman acquires almost 90% of her adult bone mass by age 19. Pediatrician Donald Rostow warns, "The less bone your teen builds now, the likelier she'll suffer from bone fracture and osteoporosis later in life."

How much calcium does a teenager need? The very minimum calcium intake for children and teens ages 9 and older is 1,300 milligrams of elemental calcium a day. One 8-ounce cup of low-fat milk supplies 300 milligrams of calcium. Other high calcium foods and beverages include soy milk, yogurt, fish such as salmon and sardines, and green leafy vegetables.

The body's bone marrow produces 3 million blood cells every second – and destroys the same number. After age 30, the brain begins to lose neurons at a rate of about 50,000 a day, shrinking one-quarter of 1 percent in mass each year.

At least 100,000 chemical reactions occur in the brain every second. That's a lot of activity. In fact, our bodies are always in motion no matter what we're doing. Our blood travels at about 0.7 mph. One drop of blood takes a mere 60 seconds to circulate through the body.

The human heart beats about 70 times per minute or approximately 36,792,000 beats per year or about 3 billion times over an average lifetime. Our laughter expels short bursts of air up to 70 mph. Teenagers need to get in on the nutritional benefits of life-long good health.

If our fingernails are to continue to grow at the rate of 0.02 inches per week (that's 0.000119 inches per hour!) we need calcium.

By the way, teenagers and adults alike can pack a pretty powerful sneeze. Did you know that particles ejected during a sneeze have been clocked at speeds of up to 103.6 mph!

See you next time. In the meantime, be good to your bones. Don't sneeze too hard. Take your calcium.

BOTTOMS UP WITH THE ORANGE JUICE!

With autumn and winter close by, you might want to think about fueling your body with more vitamin C. Oranges and orange juice are not only good sources of vitamin C, but they help your cholesterol levels, too. A study presented at the American Heart Association showed that drinking three glasses of orange juice a day increases our high density cholesterol (HDL), the good cholesterol, and lowers the ratio between HDL and low density cholesterol (LDL), the bad cholesterol.

Notice how we tend to eat more as the weather gets colder? Maybe as you watch the days grow shorter and colder, you'll reach for more snacks mid-afternoon. If you eat a lot in the middle of the day chances are you tell yourself you'll eat less at dinner. Alas, nutrition researchers found that we eat as many calories for dinner whether we snack or not. The solution is to snack on energizing foods: veggies, protein, fruit. My personal favorite (since sixth grade, believe it or not) is a crisp, juicy, yummy apple. Oh yes, maybe a big glass of fresh orange juice. Cheers!

	HEALTH AND FITNESS TIPS

Did you know?
Diabetic men who exercise have a lower risk of death according to a study reported in the Annals of Internal Medicine. Men with type 2 diabetes who are active -- that is, who do moderate exercise such as walking at least 30 minutes a day on most days of the week, have a lower overall risk of dying than diabetic men who lead a sedentary lifestyle.

Did you know?
Eating five apples or more a week improves breathing and lung functions. Scientists say that apples have high levels of quercetin, an antioxidant flavonoid that may help to protect your lungs from the harmful effects of pollution. (Journal Thorax)

Did you know?
Chili peppers may help keep the doctor away. Capsaicin, found in the seeds and veins of chili peppers, is an antioxidant and has medicinal value in fighting chronic disease and pain.

Did you know?
Low fat diets reduce menstrual cramps in premenopausal woman. According to a recent study in the American Journal of Cardiology 35 young women restricted their intake of fat to 10% of total caloric intake and avoided animal products. They reduced their LDL (bad cholesterol) levels by nearly 17% and total cholesterol by 13%. This is a good idea for a healthy summer diet. Lots of fresh veggies and fruits. Forget the greasy meaty stuff and all that sugary ice cream.

Did you know?
You can improve your memory with berries! The Journal of Neuroscience reported that age-related degeneration in memory, learning and motor skills can be restored by eating berries every day! This is GREAT news for us berry lovers. Berries are a rich source of a class of antioxidants called anthocyanins, which are responsible for the deep rich colors seen in fruits and flowers. Many experts now believe that we need just one half cup of berries each day to achieve brain regenerative benefits! Dr. James Joseph, chief of the neuroscience laboratory at Tufts University says this: "The blueberry has emerged as a very powerful food in the aging battle. Given the possibility that blueberries may reverse short-term memory loss and forestall other effects of aging, their potential may be very great." Yay! Pass the chili peppers, apples and berries and let's go for a walk!

MEN WHO DRINK MILK

Men who regularly drink milk may be at a lower risk for coronary artery disease. Researchers monitored 5,700 men, between the ages of 35 and 64 for twenty-five years. Approximately 2,350 deaths were recorded over that time period – 892 of them attributed to coronary artery disease. Death from heart disease was 8 percent lower among men who drank more than one-third of a pint of milk daily, compared with those who drank less. Also, death from all causes, including cancer and stroke, was 10 percent lower among milk drinkers. (Source: Journal of Epidemiology and Community Health 55)

HERBAL THERAPY FOR DIABETES?

Research is showing that herbs may be beneficial in treating diabetes. There are two kinds of diabetes. Type 1 usually affects those under the age of 30 and is caused by an autoimmune or genetic dysfunction where the pancreas fails to release enough insulin, which is crucial in breaking down sugar in the body. Type 2 diabetes, affects more than 90 percent of diabetics, and is usually diagnosed in people over 40 who are generally overweight and inactive. Unlike type 1, the pancreas secretes enough insulin, but the body can't effectively use it.

Fengreek seed was tested in clinical trials and demonstrated increased glucose tolerance as well as decreased blood glucose levels and urinary glucose secretion.

Patients taking gymnema sylvestre extract reported lower blood sugar levels and were able to reduce their prescribed diabetic medications.

American and Asian ginseng have been shown to stimulate insulin production in the pancreas, thereby lowering blood sugar rates.

Don't forget, exercise is a big part of diabetes treatment because it increases insulin sensitivity and lowers blood sugar. A report in the New England Journal of Medicine found the people at a higher risk for contracting type 2 diabetes could reduce their chance of getting the disease by 58 percent if they exercised more, lost weight and changed their diet to a healthy one.

Of course, treating diabetes requires medical supervision and expertise whether or not using herbal therapies. Check with your physician.

OVERCOMING INSOMNIA

Insomnia ranks right behind the common cold, stomach disorders and headaches as a reason to look for medical help. In a Gallup poll of more than 1,000 adults, one-third of them complained they woke up in the middle of the night and couldn't get back to sleep. Physicians are agreed that sleep is a natural physiological requirement, but it is also a learned behavior. In other words, we can teach ourselves to go to sleep when it's time.

How much sleep do we need? The average is from 7 to 8 hours, but some people function well on as few as 5 hours a night. Others need up to 10 hours. Newborn babies sleep up to 18 hours a day. When I go without sufficient sleep for an extended period of time, say when I'm on a book deadline, it's difficult to return to my normal 8 hours a night. That's because I've upset my system's circadian rhythm, or the body clock that regulates most internal functions. I have to teach myself to return to a proper sleep pattern.

People who work swing shifts with irregular sleep schedules altering from day to night can suffer with a jet lag-like tiredness as their sleep mechanisms break down. Research shows a steady shift is better, even if it's at night.

Some insomnia is due to breathing problems or erratic leg movements during the night. Serious emotional disturbances such as grief or depression affect sleep also. I believe sleep therapy is always preferable over sleep medications. Let me give you some helps that have been proven to work.

If you have trouble sleeping or wake up in the middle of the night and can't go back to sleep, you can teach yourself to sleep your full night's sleep so you wake up refreshed, energetic and ready to take on the day.

First, set aside some quiet time before bed. Give yourself about ten minutes to review and plan tomorrow's activities. That way if you begin to fret about tomorrow while trying to sleep you can shut it out by saying, "Oh, I've already dealt with that and I know what I'm going to do about it."

Don't watch a horror film or a violent cops and robbers program and then jump into bed. I always advise people not to watch the late night news before sleep. Your body craves peace. Read the Word, breathe in the Psalms and Proverbs. Listen to relaxing music. See yourself enveloped in the gentle love of God. Tell your mind to be quiet. I will be glad to send you a guided meditation to help you. E-mail me at marie@mariechapian.com.

Second, if you wake up during the night, look at the clock. If, after 15 minutes, you still can't get back to sleep, get up and do something pleasantly monotonous. Don't play computer games that an excite you, and don't perform goal-oriented tasks such as the laundry or housework. When you feel drowsy, go back to bed. If you can't fall asleep, repeat the procedure until you can.

The key is, no matter how much sleep you get, you must get up at the same time in the morning. Do not allow yourself to sleep in and do not allow yourself naps during the day. You are teaching your body and your mind how to sleep healthy.

Third, depending on how serious your insomnia is, you might want to consider light therapy. Researchers at the National Institute of Mental Health are using bright lights in the morning to help chronically poor sleepers set their circadian rhythms on a more regular pattern. This has been successful for people who suffer from what is called "delayed sleep phase syndrome." The person just can't seem to get up and going in the morning.

When the person wakes up, he or she is placed in front of a high-intensity, full spectrum fluorescent light for as long as two hours. The light tells the body it's morning and time to get moving. In the evening, the person wears dark glasses and avoids full, bright lighting so the body knows it's time to begin winding down. The same effect can be accomplished by getting outside in the sun first thing in the morning, though that can be seasonal depending on where you live, time of year and the weather.

Some additional helps are:

Exercise late in the afternoon or early evening. Not too strenuous, a nice walk around the block is good. Your muscles will fatigue and your body temperature be raised. When it begins to fall, it may help induce sleepiness. Exercise also triggers the deep, nourishing sleep that the body craves the most for replenishment.

Avoid sugary snacks before bed. These excite your system and heavy meals only stress your body. Eat a light snack before bedtime.

Avoid alcohol which will depresses the central nervous system, but in a few hours the effects wear off and your body slides into withdrawal and will wake you up.

Make your bedroom as comfortable and beautiful as possible. Make sure your bed is comfortable. No harsh lights at night. Insomnia caused by stress can turn your bedroom into a place of anxiety, rather than rest. You get into bed nervous and anxious and soon your bedroom is associated with sleeplessness and that triggers a phobic response.

Take a warm bath. The body relaxes as its temperature drops. A warm bath taken 4 or 5 hours before bed will raise your body temperature. Then, as your body temperature begins to fall, you'll begin to feel more tired, which makes it easier to fall asleep.

Check your medication. Certain medications, such as asthma sprays can disrupt sleep. If you take prescription medication, check for the side effects. Avoid all caffeine stimulants after 4 pm.

ARE YOU GETTING ENOUGH VITAMIN B?

You need vitamin B for all things mind-related. Your mood, memory, temperament, and even headaches and migraines benefit from Vitamin B. There are eleven components to vitamin B-complex and in the right amounts these can help lift depression, ease PMS symptoms, boost energy, calm nerves, help think more clearly and help quell anxiety. The B vitamins work together as a family, so it's best to take all eleven in a Vitamin-B complex supplement.

Some of the B vitamins help cells burn fats and glucose for energy. Others help create neurotransmitters like serotonin to help give you a restful sleep. Some B's help with the production and repair of DNA. Take them in the morning after breakfast. Don't take them on an empty stomach or you might get a little nauseous, like me. Morning is the best time because Vitamin B6 increases neurotransmitter activity and if taken late in the day or at night, can lead to a restless night's sleep.

Deficiency in folic acid, B6 or B12, it can lead to elevated levels of the amino acid homocysteine, a risk factor for many chronic ailments, including heart disease; also stroke, depression and Alzheimer's disease.

A nice yummy salad a day will help maintain normal homocysteine levels. Dark green leafy vegetables contain lots of folic acid. Be sure your diet contains plenty of other B-rich foods – dark green veggies, whole grains, fish, chicken, brown rice, black beans, wild Coho salmon.

If you lead a high stress life, you might want to consider a B-complex supplement. Chronic anxiety or depression has been proven to be relieved by adding extra inositol.

According to studies, water soluble B's are very safe. Two cautions I'd like to point out: If you take high doses of niacin under a doctor's supervision to improve cholesterol, be aware this can cause flushing and liver damage. Also, if you take additional B6, don't exceed 200 mg a day to avoid nerve damage.

Many over the counter and prescription drugs interfere with the absorption of certain B vitamins. These include medications for heart burn and reflux disease, antacids, oral antibiotics and oral contraceptives. Diuretics deplete vitamin B1. People on a vegan diet—no meat or dairy—are at risk of B12 deficiency and may need an extra 100-500 mcg of B12 daily.

Write to me with your health and fitness concerns. God wants us strong, healed and whole. It's exciting to partner with Him and learn our part in living healthy body, soul and spirit. Here's to Vitamin B!

Resource: Jack Challem, “B-Vitamins”

STRAWBERRIES, THE VERY
BERRY FOR A HEALTHIER YOU

April through July are strawberry months. Did you know strawberries are extremely good for you? In fact, strawberries are known to be one of the best foods for preventing and maybe even reversing chronic disease. Strawberries are rich in disease fighting phytochemicals and antioxidants. Here is the thing, though: in order to get the healing benefits of strawberries, they must be eaten as FRESH as possible.

Compared to other fruits, berries offer the highest content of antioxidants for fighting disease. The antioxidants in strawberries help protect cell structures in the body and to prevent oxygen damage in all of the body's organ systems. Antioxidants are intimately involved in the prevention of cellular damage, the common pathway for cancer, aging and a variety of diseases. Free radicals are atoms or groups of atoms with an odd, unpaired number of electrons and can be formed when oxygen interacts with certain molecules. Antioxidants are molecules which can safely interact with free radicals and terminate the chain reaction before vital molecules are damaged. That's good news.

Strawberries unique phenol content makes them a heart protective fruit, an anti-cancer fruit, and an anti-inflammatory fruit all rolled into one. The anti-inflammatory properties of the strawberry include the ability of its phenols to lessen activity of the enzyme cyclo-oxgenase, or COX. Non-steroidal anti-inflammatory drugs like aspirin or ibuprofen block pain by blocking this enzyme whose over-activity creates unwanted inflammation. Also, unlike drugs that are COX-inhibitors strawberries do not cause intestinal bleeding.

Strawberries were highly prized by the ancient Romans, and in the middle ages strawberries were prized for their medicinal qualities rather than their taste and flavor. But it was not until the 18th century that strawberries developed into the yummy fruit we have today. How did that happen? In 1714 a French engineer was sent to Chili and Peru to monitor Spanish activities, and he brought back the Spanish strawberry. Planted in French soil, the result became a large, juicy hybrid. It was a luxury only the wealthy enjoyed until well into the mid-19th century. Strawberries-- a medicine and a luxury!

There are more than 600 varieties of strawberries. Pick and choose and eat lots of them this spring and summer. I put strawberries in salads, smoothies, cold soups, and even rolled up with romaine, mint, feta cheese and dressing in a whole wheat tortilla!

VITAMIN D CAN LOWER CANCER RISK

A recent study done at the University of California in San Diego suggests that Vitamin D may help to reduce the risk of breast, ovarian and colon cancer. Vitamin D occurs naturally in foods such as oily fish, margarine, and meat and is also produced in the skin by exposure to direct sunlight.

The researchers warned that too much Vitamin D can potentially damage the liver and kidneys, but the dangerous dosages were over twice the amount recommended by the study as useful in reducing cancer risk. The scientists found that a daily dosage of 25 micrograms (1,000 IU) of Vitamin D could lower the chances of developing cancer by 50% for colon cancer and 30% for breast and ovarian cancers.

CANCER TREATMENT

I received this information from a woman named Donna and am passing it on to you. I don't know anyone personally who has tried this natural remedy, but here it is:

If you know more about this treatment Donna says is on the Cancer Society's list of alternative treatments, or if you have more to add to this information, do drop me an email so I can share it on this website. Naturally, we believe the Lord is our Divine Physician and healer, but we also believe we partner with Him in doing what is best for us to lead healthy, healed lives.

FITNESS PROGRAMS ALA MARIE

You asked me for good exercise programs and so I've done a little research and I've come up with some programs that I think you'll like. I looked for workouts on the order of my Fun To Be Fit book and video of a few years back – something we can all do daily and have fun with. My dear friend, Llolyn Pobran, chiropractor and nutrition expert, advises those who give up on yoga should not give up stretching. She has used Bob Anderson's book, STRETCHING, for years with her patients as well as personally with great results.

I bought Bob Anderson's books and agree with Llolyn. His book, STRETCHING, really is the granddaddy of fitness books and includes stretching routines for everyday activities, and includes stretching routines for various sports and activities as diverse as stretching for badminton and stretching for windsurfing.

Next on my recommended list is RELAX INTO STRETCH: INSTANT FLEXIBILITY THROUGH MASTERING MUSCLE TENSION – A video for $29.95 by P. Tsatsouline.

And you might want to check out STRETCHING SCIENTIFICALLY, A GUIDE TO FLEXIBILITY TRAINING 4th Ed., for $25.99.

I have on my shelf at least ten video Pilates workouts. I am not real fond of some of them because I have no patience for the lengthy explanations each time I play them, and then once the workouts begin they go quite fast, so I worry about the novice and injury. One very basic Pilates workout which I just ran into my studio to test out while writing this is, believe it or not, the Pilates Workout for Dummies. Michelle Dozois is a good instructor, and if you're just starting out in Pilates, this video is a good choice.

Best of all is to take yourself to Pilates class or studio and work with an expert instructor in person. She or he will watch your body for weaknesses, correct alignment, etc., and give you the help you can't get when you're on your own with a tape. A good time for using the videos is when you're familiar with the workout and the proper positioning.

I wrote to Laurette Willis about her program, PRAISE MOVES, and she answered me promptly with information about the workout program. It sounds good. Lourette is a Christian who was formerly a yoga instructor for 22 years. You might want to check out her workout: LauretteWillis.com. (I haven't actually tried it out yet. If you have, let me know what you think.)

There are some good exercise programs out there, both Christian and secular. If you know of a good workout program or gym, please email your recommendations to me so I can post them here. We're all in this together. It's time we get in shape and stay in shape! Let's help each other!

While I'm at it, let me recommend my favorite all-around diet and beauty regime. It's THE PERRICONE PERESCRIPTION. It sure beats the South Beach Diet in my opinion. I mean, talk about sane! This is for men and women, by the way.

I was having lunch at the Soup Plantation (a salad bar buffet restaurant here in southern California) with some friends after a meeting, and the man in front of me in the salad line said, "I get to have four black olives!" And I responded with, "Aha, you're on the Perricone Prescription, right?" He said yes, he had lost 60 pounds on the plan. (That's six zero pounds, Sweetie.) Enough said.

Now for the Best of the Best. If it's weight loss and getting closer to the Lord you want in your life, run, don't walk, and buy FREE TO BE THIN. A few million people have lost weight and found their lives take wing on this plan. I kid you not. I wrote the program but it's Neva Coyle's plan. She is an anointed, dynamic Bible teacher and weight loss guru. I beg you to get this book. Neva has lots of workbooks and group guides and you will love me for this recommendation. Click here for resources:

Again, let me hear from you. Let's make fitness a priority in our lives.

Hugs -
Marie