Multivitamins & Healthy Immune Function

Adequate nutritient intakes are required for the immune system to function efficintly. A good multivitamin can enhance the immune system by supporting the body's natural defences on both a structural and cellular level.

A recent article published in the British Journal of Nutrition summarises the roles of select vitamins and trace elements in immune function.

Adequate intake of micronutrients are required for the immune system to function efficiently. Micronutrient deficiency suppresses immunity by affecting antibody responses, leading to imbalances in the immune system. This situation increases susceptibility to infections, which increases disease and death risk. In addition, infections aggravate micronutrients deficiencies by reducing nutrition intake, increaring losses and interfering with utilisation by altering metabolic pathways. Inadequate intakes of micronutrients are common in people with eating disoders, smokers( active & passive), individuals with chronic alcohol abuse, certain diseases, during pregnancy and lactation, and in the ederly.

Micronutrients contribute to the body's natural defences on three levels by supporting physical barriers(skin/mucosa), cellular immunity and antibody production. Vitamins A, C,E and the mineral zinc assist in enhancing the skin barrier function. Vitamins A, B6, B12, C, D, E and folic acid, and the minerals iron, zinc, copper and selenium work synergistically to support the protective activities of the immune cells. Finally, all these micronutrients, with the exception of Vitamin C and iron, are essential for the production of antibodies.

Overall, inadequate intake and status of this vitamins and minerals may lead to a suppressed immune system, which increases the risk of infections and aggravates malnutrition. Therefore, supplementation with a multivitamin that includes these micronutritients can support the body's natural defence system by enhancing all three levels of immunity.

Why You Need More Fiber.?

High-fiber foods boost health and help control your weight

Most of us haven't a clue how many grams of fiber we get from our diets in on a typical day. Yet for many Americans, this number should be doubled.

A recent American Dietetic Association position paper reported that most of us don't even come close to the recommended intake of 20 grams to 35 grams of fiber a day. Americans' mean fiber intake is about half that --14-15 grams a day.

That's not surprising when you consider that we get fiber from 'roughage' like fruits, vegetables, whole grains, nuts/seeds, and beans. The typical American isn't exactly loading his or her plate with these foods (you'd be hard-pressed to find a fruit, vegetable, whole grain, or bean in your average fast-food value meal).

Why Is Fiber so Good for Us?

Eating a higher-fiber diet has been shown to lower blood cholesterol levels, improve and prevent constipation, and slow digestion. And according to Barbara Rolls, PhD, author of The Volumetrics Eating Plan, fiber can help us eat less -- and lose weight.

"Simply doubling the amount of fiber you eat from the average of 15 grams per day to around 30 grams helps reduce calorie intake," Rolls explains. "Fiber has been shown to increase satiety, not only by lowering the energy density of foods (that is, how many calories they have per serving) but also by slowing the rate that foods pass through the digestive systems."
When you increase dietary fiber, do it gradually to avoid gastric distress, and to drink plenty of fluid (8 cups per day) to avoid constipation.

Joanne Slavin, PhD, an obesity researcher with the University of Minnesota, says dietary fiber not only makes us feel fuller, but reduces digestibility. Some studies have shown that large amounts of fiber in the diet can help regulate blood glucose and insulin. These may be reasons why people who eat higher-fiber diets tend to weigh less and are less prone to gain weight as they age.

"The best protection is at the highest fiber intakes -- at least 25 grams a day recommended for women," says Slavin.

The research findings on fiber's benefits keep pouring in. Some recent studies have shown that:

• 
  Eating a higher-fiber diet, as part of an overall healthful lifestyle, may play a role in a healthful BMI (body mass index). One study found that women who ate more whole grains and total fiber consistently gained less weight over 12 years than those who ate less fiber and whole grains. Another study found that women with low-fiber, high-fat diets were more likely to be overweight than those following high-fiber, low-fat diets. "Weight control advice for American women should place greater emphasis on consumption of fiber," notes one of the study's researchers, Megan McCrory, PhD
  


• 
  A high-fiber diet may reduce your risk of colon cancer. If populations with a low average fiber intake suddenly doubled their fiber by making wiser food choices, they could lower their risk of colon cancer by 40%, according to a study involving data collected from 10 European countries. A recent National Cancer Institute study also linked high fiber intakes to a lower risk of colorectal cancer. This was especially true for fiber from grains, cereals, and fruits.

• 
  Fiber may reduce the risk of type 2 diabetes. Those who ate a diet high in refined carbohydrates and low in cereal fiber were more likely to increase their risk of type 2 diabetes, according to a recent study. And a recent Finnish study showed that as whole grain and cereal fiber intake increased, the risk of type 2 diabetes seemed to decrease. But it may not just be all about the fiber in this case; high-fiber foods are also rich in important micronutrients. That's why it's better to concentrate on including whole plant foods in your diet than to take a fiber pill or supplement.
  
  
  Fiber intake has also been linked to the metabolic syndrome, a cluster of risk factors that increase the chances of developing heart disease and diabetes:

Higher intakes of fiber (from cereal and whole-grain products) were linked with a slower build up of cholesterol filled plaque of the arteries in postmenopausal women with coronary artery disease. In another study, in men and women aged 40-60 and free of heart disease, viscous fiber (especially pectin, the type of soluble fiber found in apples) appeared to protect against the progression of atherosclerosis in neck arteries.

High intakes of oat fiber appeared to have a protective effect on the heart, by lowering LDL "bad" cholesterol without decreasing HDL "good" cholesterol.

The 2 Types of Fiber

Though both have health benefits, there's a difference between the insoluble, type of fiber found in whole grains, carrots, tomatoes, and lettuce, and the softer, water-soluble type found in oatmeal, pears, strawberries, and apples

• Soluble or viscous fiber is the softer type that dissolves in water.
  When digested, it helps prevent cholesterol from being absorbed in the intestines. This type of fiber is also thought to help minimize the rise in blood sugar levels after a meal, which is particularly helpful for people with diabetes
  
  
  This type of fiber comes from: beans (they have both types of fiber), oatmeal and oat bran, some fruits (apples, mangoes, plums, kiwi, pears, blackberries, strawberries, raspberries, peaches, citrus fruits, dried apricots, prunes, and figs), and some vegetables (dried peas, beans, and lentils).
  
  
• 
  Insoluble fiber doesn't dissolve in water.

It helps keep bowel movements regular, and may reduce the risk of colon problems. It may also reduce the risk of hemorrhoids, varicose veins, and obesity (by making us feel full).
Insoluble fiber is found in: Whole-wheat grain and wheat bran, brown rice, bulgur, seeds, and vegetables (carrots, cucumbers, zucchini, celery, and tomatoes)


Do you need to measure how much of each type of fiber you get in your diet? Don't worry about it. Some foods offer both types of fiber, and not all soluble fibers block absorption of cholesterol. In fact, according to the American Dietetic Association, the National Academy of Science has recommended phasing out the terms "soluble" and "insoluble" when discussing fiber. The bottom line: All dietary fiber is good for you. Just get more of it.

6 Reasons to Drink Water

It's no magic bullet, but the benefits of water are many.

Americans seem to carry bottled water everywhere they go these days. In fact, it has become the second most popular drink (behind soft drinks). But water lovers got a jolt recently when we heard that a new report had found that the benefits of drinking water may have been oversold. Apparently, the old suggestion to drink eight glasses a day was nothing more than a guideline, not based on scientific evidence.

But don't put your water bottle or glass down just yet. While we may not need eight glasses, there are plenty of reasons to drink water. In fact, drinking water (either plain or in the form of other fluids or foods) is essential to your health.

"Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day," says Joan Kolemay, RD, dietitian for the Beverage Institute, an industry group.

Kaiser Permanente nephrologist Steven Guest, MD, agrees: "Fluid losses occur continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health," he says

When your water intake does not equal your output, you can become dehydrated. Fluid losses are accentuated in warmer climates, during strenuous exercise, in high altitudes, and in older adults, whose sense of thirst may not be as sharp.

Here are six reasons to make sure you're drinking enough water or other fluids every day:

• 
  1. Drinking Water Helps Maintain the Balance of Body Fluids.

Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

"Through the posterior pituitary gland, your brain communicates with your kidneys and tells it how much water to excrete as urine or hold onto for reserves," says Guest, who is also an adjunct professor of medicine at Stanford University.

When you're low on fluids, the brain triggers the body's thirst mechanism. And unless you are taking medications that make you thirsty, Guest says, you should listen to those cues and get yourself a drink of water, juice, milk, coffee -- anything but alcohol.

"Alcohol interferes with the brain and kidney communication and causes excess excretion of fluids which can then lead to dehydration," he says.

• 
  2. Water Can Help Control Calories.

For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn't have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.

"What works with weight loss is if you choose water or a non-caloric beverage over a caloric beverage and/or eat a diet higher in water-rich foods that are healthier, more filling, and help you trim calorie intake," says Penn State researcher Barbara Rolls, PhD, author of The Volumetrics Weight Control Plan

Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.

• 
  3. Water Helps Energize Muscles.

Cells that don't maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. "When muscle cells don't have adequate fluids, they don't work as well and performance can suffer," says Guest.

Drinking enough fluids is important when exercising. Follow the American College of Sports Medicine guidelines for fluid intake before and during physical activity. These guidelines recommend that people drink about 17 ounces of fluid about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating.

• 
  4. Water Helps Keep Skin Looking Good.

Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. But don't expect over-hydration to erase wrinkles or fine lines, says Atlanta dermatologist Kenneth Ellner, MD.

"Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration," he says. "But once you are adequately hydrated, the kidneys take over and excrete excess fluids."

You can also help "lock" moisture into your skin by using moisturizer, which creates a physical barrier to keep moisture in.

• 5. Water Helps Your Kidneys.

Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine, explains Guest. "Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate," he says.

When you're getting enough fluids, urine flows freely, is light in color and free of odor. When your body is not getting enough fluids, urine concentration, color, and odor increases because the kidneys trap extra fluid for bodily functions.

If you chronically drink too little, you may be at higher risk for kidney stones, especially in warm climates, Guest warns.

• 
  6. Water Helps Maintain Normal Bowel Function.

Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don't get enough fluid, the colon pulls water from stools to maintain hydration -- and the result is constipation.

"Adequate fluid and fiber is the perfect combination, because the fluid pumps up the fiber and acts like a broom to keep your bowel functioning properly," says Kolemay.

• 
  5 Tips to Help You Drink More

If you think you need to be drinking more, here are some tips to increase your fluid intake and reap the benefits of water:

Have a beverage with every snack and meal.

Choose beverages you enjoy;

you're likely to drink more liquids if you like the way they taste.
Eat more fruits and vegetables. Their high water content will add to your hydration. About 20% of our fluid intake comes from foods.
Keep a bottle of water with you in your car, at your desk, or in your bag.
Choose beverages that meet your individual needs. If you're watching calories, go for non-caloric beverages or water.

Know Your Nutrition Basics

Understanding the Basics can Optimize Your Results

There are many substances your body needs for proper daily functioning. Nutrients are a generic term for substances that promote daily health and function, repair muscle tissue, and for optimal performance. There are 6 essential nutrients we are going to talk about: carbohydrates, fats, proteins, vitamins, minerals, and water. We have all heard of each one of these and yet most people don’t know exactly what they are and what they do. Understanding the basics develops the confidence to make informed decisions.

• Carbohydrates
  

Carbohydrates are nutrients composed of carbon, hydrogen, and oxygen and are the main source of energy in our bodies. For energy is why carbs are so important in our diets and low-carb diets don’t work. There are three categories of carbs: monosaccharide disaccharides, and polysaccharides. If you have heard the term simple sugars before this is relating to monosaccharide and disaccharides. Simple sugars are found in fruit, candy, juice, and sodas. Simple sugars provide instant energy as they are introduced into the blood stream. Polysaccharides are referred to as complex carbohydrates. These are formed by many simple sugars combining together. These carbs provide long lasting energy that is stored in the muscle cells and liver. Whole grains, vegetables, and some fruit are great examples of complex carbs.

For an optimal running metabolism, you want to consume 50-60% of your diet from carbohydrates, with only 10% coming from simple sugars.
Most complex carbs contain dietary fiber as well. Fiber supports the food you eat to move faster and easier through the digestive system. Fiber is also useful in prevention of cancers of the digestive system, hemorrhoids, and constipation. People should consume between 20-35 grams of fiber per day. Excellent sources of fiber are grains, vegetables, legumes, and fruit.

• 
  Fat
  

Fat is essential to good health. Fat serves many functions in the body including temperature regulation, protection of vital organs, distribution of vitamins, energy, and formation of cell membranes. Triglycerides are the primary form of fat stored in the body. Fatty acids are the molecules that the fats you eat get broken down into when fat enters your blood stream. It takes 3 fatty acids to create 1 triglyceride. Fat is your main source of energy at rest and during low intensity activities. During calorie restriction, low-carb diets, and low-fat diets your body actually shuts off burning fat as your main source of energy at rest.

There are two sources of fat, one from plants and the other from animals. Saturated fats come from animal sources and are typically solid at room temperature. Palm oil, coconut oil, and cocoa butter are actual sources of saturated fats from plants. The solidness of the saturated fats clog up your arteries and increases your risk of heart disease. Unsaturated fats are liquid at room temperature. Corn, peanut, canola, and soybean oil are sources of unsaturated fats. Not all animal fat is saturated. Chicken, turkey, and fish are loaded with essential fats for optimal health. You want 25%-30% of your diet coming from fat, with only 10% or less coming from saturated fats.

• 
  Protein
  

Protein is created by combining amino acids. Amino acids are the small molecules that proteins are broken down into. The body requires 20 different amino acids to create the thousands of proteins in the body. Protein’s functions include: carrier of oxygen, fights disease, chemical reactions, essential to movements, connective tissue, clots blood, and acts as a messenger for hormones. One function you don’t see mentioned is energy. Your body wants to use carbohydrates and fats as energy. Though your body can breakdown protein for energy when needed, your body doesn't want to. Typically, this occurs when there is a shortage as in low calorie diets. Ten to fifteen percent of your daily calories should come from protein. Protein right now is very popular with fad diets, and most people are over eating it. Any substance that is eaten in excess with be stored into your fat cells.

Most of the 20 amino acids are produced in your body. There are 8 that you need to get from your diet and those are called essential amino acids. Meat, eggs, and milk contain all essential amino acids. Plant proteins do not contain all 8, so vegetarians need to very careful and eat a variety of proteins to get all 8 everyday.

Glutamine is a non-essential amino acid, as your body produces what you need to daily activity naturally. Glutamine is also the most abundant amino acid in skeletal muscle tissue. To rebuild muscle tissue of those exercising on a regular basis, your body doesn’t produce enough glutamine for optimal repair. Being a non-essential amino acid is why glutamine is not common in the food we eat and for optimal results from exercise taking a glutamine supplement is highly recommended. Also, because it is an amino acid with very little calories, it is excellent for men and woman to take, especially people wanting to burn more fat away.

• 
  Vitamins

Vitamins are organic substances that are essential for normal and optimal functioning of the human body. Vitamins are not a form of energy; they aid in the metabolism of fat, carbohydrates, and protein. Thirteen vitamins are needed to perform numerous bodily functions.

There are two classes of vitamins, fat soluble and water soluble. Fat soluble vitamins are A, D, E, and K, which are stored in your body with fat. A small amount of these vitamins are needed on a daily basis. Water soluble vitamins are not stored in your body in large quantities and are needed on a daily basis. Water soluble vitamins consist of all of the B vitamins and vitamin C. The recommended daily allowances (RDA) are the minimal needed to prevent disease. If you are getting lower than the RDA you are putting your health in jeopardy. Greater than the RDA is needed to optimal health especially the water soluble vitamins. It is possible to overdose on fat soluble vitamins if you take too much and if you take multivitamin with fat soluble vitamins in it only take the recommended amounts.

Antioxidants are vitamins that neutralize free radicals. Free radicals are the by-products of metabolic processes with in our bodies. Excess free radicals cause damage to our cells. Proper amounts of antioxidants are important for the rebuilding of muscle tissue especially for people that are exercising. Poor antioxidant amounts can decrease the results you achieve through your fitness program.

• 
  Minerals

Minerals are inorganic molecules the serve a variety of functions with in the body. Mineral that are needed in large quantities are called macrominerals, which are calcium phosphorus, sulfur, sodium, chloride, and magnesium. There are many minerals needed in smaller amounts which are labeled microminerals.

Calcium is the number one mineral deficiency in America. Calcium is needed to create strong bones and Osteoporosis, which is a disease weakening the bones, can materialize over time with inadequate calcium consumption. It is estimated that 1.5 million bone fractures are a result of Osteoporosis.

• 
  Water

Water is essential for every bodily process. Are bodies are approximately 60% water. Six to eight glasses of 8 oz. water are recommended daily for optimal health. Even the slightest amount of dehydration can cause major decrease in efficiency of the body’s processes. Your metabolism is greatly affected positively or negatively based on your water consumption.

Heart Health – Fish Oils To The Rescue

In a world where heart disorders and diseases are becoming more common, lets take a look at something most of us can add to our weekly diet for prevention of heart problems.

Omega 3 fatty acids, found in fish oil promotes heart health. A daily dose of fish oil has helped prevent, slow or even reverse the hardening and narrowing of arteries in heart disease in some studies.

In the current issue of the Annals of Internal Medicine, researchers from the University of Munich report that a fish-oil capsule a day may``modestly'' improve blood flow to the heart and bolster traditional therapy in patients with atherosclerosis, or hardening of the arteries. In a study of 223 men and women, those who took a dose of fish oil per day for two years had fewer atherosclerosis complications such as heart attack and stroke.

Fish oil, found in fish such as salmon, it is a key component of the low-saturated-fat Mediterranean diet that has been linked to the lower incidence of heart disease in that area of the world.

How does fish oil work? Researchers are not ready to say, but one team of doctors used x-ray to peer into patients heart arteries at the beginning And end of one study. They found that after two years, the arteries of the fish-oil patients, on average, offered more room for blood flow to flow through, with less plaque.

The improvements were not dramatic, however the doctor’s team concluded that the benefits found in this study are significant enough to warrant including fish oil as part of traditional heart-disease treatment. At minimum, taking a daily capsule or dining on fish twice weekly would fulfill the needed amount.

Fish oil has also been found to help heart rhythm problems and can help to thin the blood as well. Research continues and always finds Fish oils to be helpful for the heart. It is certainly worth adding fish a couple times per week to the diet, isn’t it?

Fighting the Flu with Foods

Breakouts of the flu are responsible for millions of lost hours at both work and home each year, not to mention many miserable days trying to recover. If you’re wondering what you can do to naturally boost your immunity and prepare your body’s defenses, study the foods you’re eating, look at your family’s meals, and make the changes needed to ensure everyone is eating a well-balanced diet abundant in nutrient-dense fruits and vegetables, low-fat proteins, and complex carbohydrates.

Black currants are even richer in vitamin C than oranges, containing approximately three times the recommended daily intake for adults. It’s imperative that you get plenty of vitamin C since it helps prevent infections and helps keep the immune system healthy.

Mix up your morning breakfast with a glass of grapefruit juice instead of orange juice for a vitamin C-rich drink that's both sweet and tart. However, you should check with your doctor if you're on certain medications for blood pressure, AIDS, anxiety, or hay fever, as mixing grapefruit juice with certain drugs can lead to dangerous toxicity.

Brussel sprouts are a great vegetable source of vitamin C, are high in fiber and contain lots of folate as well. They improve anticarcinogenic glucosinolates, which have important cancer-fighting properties. They’re a great addition in a stew to provide lots of fl-busting nutrients.

Yogurt that includes live cultures has a positive effect on your GI tract, and as a result, helps the body purge the germs from the body more quickly and effectively and fight the flu. You want your yogurt to contain the active culture L. acidophilus, which is also helpful in fighting off yeast infections.

Potatoes are one of the most affordable sources of vitamin C, and nicely complement any entrée with their high levels of potassium and fiber. The skin contains the most fiber and the flesh just under the skin contains the most vitamin C. Fresh potatoes are the best source of vitamin C. Be careful of how you choose to prepare them, as soaking them in water robs them of their germ-busting vitamin C.

Whole wheat pasta is also rich in niacin, fiber, and iron. Its complex carbohydrates are an essential part of a healthy diet that will keep your immune system strong. Simply substitute recipes calling for traditional pasta with the whole wheat variety instead for a delicious and nutritious twist on your favorite pasta dishes.

Health Conditions That a Good Fiber Diet Can Prevent

Back in the 1940s, Dr. Denis Burkitt began to notice the importance of diet to good health. Working as a surgeon in East Africa, he rarely saw conditions, like constipation, hemorrhoids, and appendicitis, that were widespread in the Western world. He came to believe the amount of fiber, or roughage, people eat could explain why.

Fiber is the part of fruits, vegetables, and grains your body canntt digest. There are basically two kinds, both important in keeping you healthy. Soluble fiber which dissolves easily in water and becomes a soft gel in your intestines. Insoluble fiber which remains unchanged as it speeds up your food's trip through your digestive system.

In his book, Eat Right - To Stay Healthy and Enjoy Life More, published over 20 years ago, Burkitt pointed out that people in developing nations tended to eat about 60 grams of fiber a day. In Western countries, the average amount was about 20 grams.

Today fiber intake is even lower. According to the National Institutes of Health, Americans eat only 5 to 20 grams of fiber a day. If you are among those eating the lowest amounts, you fall far short of the recommended 20 to 35 grams. Many nutritionists believe you'd be healthier with the higher amounts Burkitt recommended.

Conditions you can fight with fiber:

Increasing the fiber in your diet can help you avoid these conditions - or deal with them in a healthier way.

• Diabetes.
  

Fiber helps improve the way your body manages insulin and glucose. That means you can lower your risk of diabetes by eating whole grains rather than refined carbohydrates. Dark rye bread, whole-wheat crackers, multi-grain bagels, and bran muffins are good choices.

• Heart attacks and strokes.
  
  

The soluble fiber in foods like oatmeal, okra, and oranges helps eliminate a good deal of the cholesterol that can clog your arteries and cause a stroke or heart attack.

• Constipation and hemorrhoids.

"If fiber intake were adequate, laxatives would seldom be required," said Burkitt. Apples, sweet potatoes, barley, and pinto beans provide this roughage. Burkitt thought "softage" would be a better name for fiber, because it keeps the stool moist, soft, and easy to eliminate.

• Appendicitis.
  

"Keeping bowel content soft," said Burkitt, "seems to provide the best safeguard against the development of appendicitis." Treats like apricots and peaches are a tasty way to do this.

• Diverticulosis.
  

As your body processes fibrous foods, like peas, spinach, and corn, it tones up and strengthens your intestinal muscles. This helps prevent pouches, called diverticula, which can cause abdominal pain if they become inflamed.

• Weight gain.
  

The best and simplest way to lose weight is to eat low-fat, lowcalorie vegetables and grains. "The more bulky fiber-rich foods you eat," said Burkitt, "the less fat you will be consuming, and vice versa." And since the fiber swells, you'll feel satisfied faster. If you have room for dessert, choose fruits like plums or strawberries.

• Impotence.
  

It's probably never been imagined that navy beans, brussels spouts, and zucchini squash could improve your love life. But these fiber-filled vegetables help maintain strong blood flow to the penis by lowering your cholesterol and keeping your blood vessels unclogged. The beans, in addition, contain L-arginine, a protein that also helps improve potency.

• Cancer.
  
  

Burkitt believed a high-fiber diet defends against colon and rectal cancers in two ways. His cultural studies showed the more animal fat in a diet, the higher the incidence of bowel cancer. Eventually, he realized that the more bulky, fiber-rich foods people eat, the less unhealthy fat they consume. Not only that, but a healthy portion of fiber speeds cancercausing compounds out of the digestive system more quickly - before they have a chance to make trouble.

Even if experts debate how all this really works, anyone who loads their plate with whole grains, legumes, fresh fruits, and vegetables will say there's no arguing with natural success.

Burkitt also considered fiber a protector against other conditions, like gallbladder disease, varicose veins, and hiatal hernia.

Apricots Are Loading With Nutritional Goodies

Alexander the Great fell in love with this surprisingly sweet fruit in Asia, where he found them growing wild. When he returned to Europe from his military expeditions, he brought some with him.

The ancient Romans gave the apricot its name - from the Latin word for "precocious" - because the apricot is the first fruit of the season to ripen. The name stuck, and the apricot spread all over, from Europe, to America, and all the way to Australia.

The apricot is a fantastic fruit - loaded with beta carotene, iron, fiber, vitamin C, and several B vitamins. If you dry an apricot, its nutrients get more concentrated, making dried apricots a great snack.

Whether fresh or dried, eating apricots will help you fight the effects of aging, protect your eyesight, ward off cancer, and prevent heart disease.

4 ways apricots keep you healthy:

• Combats cancer.

If you get indigestion from eating tomato products - the prime source of lycopene - here's great news for you. Apricots, especially dried ones, are another source of lycopene, the amazing carotenoid that can help prevent prostate, breast, and several other cancers. Though apricots aren't nearly as good a source of lycopene - about 30 dried ones have the same amount as one tomato - munching on them throughout the day can boost your lycopene quicker than you think.

Apricots are also a good source of the most famous carotenoid of them all - beta carotene. This powerful antioxidant reduces your risk of some types of stomach and intestinal cancers. To get these benefits, experts suggest getting at least 5 milligrams of beta carotene each day. That's equal to about six fresh apricots.

• Halts heart disease.

Eating dried apricots as a snack can punch up your levels of iron, potassium, beta carotene, magnesium, and copper. These important nutrients help control your blood pressure and prevent heart disease. Plus, as few as five dried apricots can give you up to 3 grams of fiber, which sweeps cholesterol out of your system before it has a chance to clog your arteries.

Chases away cataracts. What you eat can affect your vision. Dr. Robert G. Cumming, the lead researcher for the Blue Mountains Eye Study, says, "Our study confirms the importance of vitamin A for cataract prevention." Cumming adds, "Our overall conclusion is that a well-balanced diet is needed for eye health.

"Since apricots are a good source of beta carotene, which your body converts to vitamin A, and several other nutrients, they could be just what you're looking for.

• Adds to a long life.

Believe it or not, some people claim apricots are the secret to living to age 120. They get this idea from the Hunzas, a tribe living in the Himalayan Mountains of Asia. Common health problems, like cancer, heart disease, high blood pressure, and high cholesterol, do not exist in Hunza. And researchers are wondering if apricots, a main part of their diet, are partly responsible. The Hunzas eat fresh apricots in season and dry the rest to eat during their long, cold winter.

Although eating apricots can't guarantee you'll live a long life, recent research suggests the little fruit may help you live a better life. The B vitamins in dried apricots may protect you from Alzheimer's and age-related mental problems, like memory loss.

• Pantry pointers

From June to August, the finest fresh apricots roll into your supermarket from California and Washington state. Keep your eyes peeled for the tastiest of the bunch. They'll wear a beautiful, bright orange skin, and they'll look and feel plump. Avoid apricots with yellowish or greenish tinges and those that are hard, shrunken, or bruised.

Just like their cousin the peach, apricots can ripen on your kitchen counter at room temperature. When they feel and smell ripe, wrap them in a paper bag and store them in your refrigerator. They'll stay fresh for several days.During the winter months, satisfy your apricot craving with fruits imported from South America, or enjoy canned apricots, jams, spreads, and nectars.

How Toxins in Our Diet Can Affect Our Health

Are you careful about what you eat? Do you make sure that you're drinking milk for the calcium and vitamins A and D? Do you take the time to make sure that you're eating enough fruits and vegetables? Do you eat fish and other lean proteins because you know that they're supposed to be good for you? Do you take a vitamin supplement daily?

We are told that these are things that are supposed to be good for us. We hear that milk is good for us and that it can help us to lose weight - something that cuts the risk of diabetes, heart disease and other illnesses. Fruits and vegetables provide us with fiber, fluids, vitamins and minerals. Fish is high in Omega 3 fatty acids, which are good for heart health and can help our bodies to better absorb vitamins and minerals. Vitamin supplements are designed so that we are able to get those vitamins and minerals into our system - to make up for those that we don't get in the foods that we eat.

While all of these things are true - fruits and vegetables are good for us, as are milk and fish; vitamin supplements can help us to add things that are missing to our diet - so is the fact that, with many of the foods that we eat, we ingest more than just the things that are good for us. We also consume toxins.

We're all aware that alcoholic beverages, cigarettes and processed foods that are full of preservatives and trans fats are unhealthy for us. However, many of us are less aware of the ways in which even healthy foods can get in the way of young living - keeping our energy levels up and our bodies healthy.

Don't believe it? Let's start with milk - as well as products like yogurt and cheese that are made with milk. Many of us have sensitivities to lactose, the sugar found in milk. Lactose isn't the only problem with milk however. Because many farmers give their animals growth hormones, the milk that we drink also contains these substances. Similarly, fruits and vegetables come from farms that often use pesticides, substances that are designed to keep animals and insects away from the crops that don't always wash away with water when we rinse off our foods.

Think that fish is safe? Yes, lean protein is good for us, however it's been found that many fish - including tuna - contain high levels of mercury. Mercury is a toxin that can affect the ways that we think and feel, causing anxiety and depression. Mercury also can cause headaches, dental problems, irregular heartbeats, weakness, fatigue and even excessive sweating. Vitamin supplements may not always be much better: the vitamins and minerals that they contain are not always included in the right balance, and, depending on your diet, you may find that you take in more of a certain vitamin or mineral than is healthy for your body, causing a vitamin toxicity.

This toxicity gets in the way of young living. It leaves us feeling sluggish. It gives us headaches, stomach discomfort, and can even release free radicals in your body. Over time, these free radicals work to break down our cell walls, creating a risk of developing cancers, heart disease, stroke and other health problems. In order to combat these free radicals, our bodies need antioxidants like those found in young living essential oils.

Essential oils are derived from fruits and other sources and contain antioxidants like vitamins C and E. Young living oils also contain minerals and fruit juices - along with essential oils - that make it so that taking the supplement is a good experience. Not only is it easy to include young living essential oil in your daily routine, but it's also something that won't leave a nasty taste in your mouth.

Instead, you'll find that young living oils can be taken in with a great tasting drink. You'll notice that your energy levels improve - without the same crash and burn that comes from energy drinks (which contain not only stimulants like caffeine, but also sugar which has its own toxicity within the body). You'll also know that you feel better: your immune system will function better and you'll catch fewer colds; in general you'll feel less sluggish.

That's not to say that young living oils will take the place of eating a balanced diet. Despite the toxins that can be found in our food, it's still necessary to eat balanced meals. It's just to say that young living essential oils are a great addition to your diet once you are making an effort to take better care of yourself.

Apples - Crunch Your Way to Healthy Nutrition

There's no easier way to add a dose of nutrition to your day than by crunching on a tasty apple. You probably first experienced its delightful flavor as a baby, when applesauce introduced you to real food. And now, whether it's a Granny Smith, a McIntosh, or a Red Delicious, you think of apples as old friends. Grown throughout the world, apples are high in fiber, vitamins, minerals, and antioxidants. They're fat-free, cholesterol-free, and low in sodium. In short, eating apples is a smart part of a healthy lifestyle.

5 ways apples keep you healthy..

• 1) Regulates Your Day

You don't have to worry about staying regular anymore. Whether your problem is visiting the bathroom too often or not often enough, apples can help.

A British researcher, Dr. D.P Burkitt, believes one of the easiest ways to prevent all sorts of illnesses, is to avoid constipation. He calls the diseases caused by chronic constipation "pressure diseases." Appendicitis, diverticular diseases, hemorrhoids, hiatal hernias, and even varicose veins can all be caused by straining to pass small, hard stools.

Just one apple with its skin contains 4 to 5 grams of fiber - the most important nutrient in keeping your bowels working like a well-oiled machine. Keeping yourself regular without relying on harmful laxatives could be as easy as replacing that afternoon snack of potato chips or cookies with a crisp, delicious apple. And think of the calories you'll save. The average apple has about 80 calories while a serving of chips weighs in at 150 calories and you'll get about 200 from just a few cookies.

But that's not all apples can do. They're also good for diarrhea, thanks to an ingredient called pectin. This carbohydrate has a congealing effect in your intestines that helps firm things up and return you to normal. Applesauce is actually the best apple product for diarrhea, since it's made without the high.-fiber skin. But watch out for extra sugar. Some brands of applesauce dump a truckload of sweeteners into an otherwise healthy food, and too much refined sugar could make your diarrhea worse.

• 2) Keeps Your Body Young

By now you know antioxidants can protect you from many of the diseases that seem to be a part of aging. In fact, so many people are taking supplements for antioxidant protection that it's become a multibillion-dollar industry.

When scientists compared a 1,500-milligram vitamin C supplement to one small apple, the results were astounding - the antioxidant values were equal. That means a fresh apple has more than 15 times the antioxidant power of the recommended daily dose of vitamin C. And that's just for starters. The researchers also found an ordinary apple was able to stop the growth of colon and liver cancer cells in test tubes. Unpeeled apples were especially effective. Cuts your risk of heart disease. Sometimes it's hard to remember which food is good for which part of your body. The next time you pick up an apple, examine it carefully. It's shaped a bit like a heart - and that should help you remember apples are good for your heart.

It's the magnesium and potassium in apples that help regulate your blood pressure and keep your heart beating steadily, and it's the flavonoid quercetin, a naturally occurring antioxidant, that protects your artery walls from damage and keeps your blood flowing smoothly.

In fact adding flavonoid-rich foods like apples to your diet has been scientifically confirmed to lower your risk of heart disease. There's proof of this in a study of Japanese women who ate foods high in quercetin. They were less likely to get coronary heart disease than other women and they had lower levels of total and LDL, or bad, cholesterol.

• 3) Strikes At The Heart Of Strokes

Apples are even a smart choice for helping avoid strokes. Scientists aren't sure which ingredient in this multi-talented fruit to credit, but the connection is clear - people who regularly eat apples are less likely to have strokes than people who don't.

• 4) Protects Your Joints

In areas of the world where fruits and vegetables make up a large part of the diet, very few people get arthritis. Compare this to modernized countries where fruits and vegetables have been replaced with fast, processed food and you'll find up to 70 percent of the population suffers from some form of arthritis. Just a coincidence? Not according to nutrition experts. They link this trend in part to boron, a trace mineral many plants, including apples, absorb from the soil.

If you eat like most people, you'll get about 1 to 2 milligrams (mg) of boron a day, mostly from non-citrus fruits, leafy vegetables, and nuts. Experts believe, however, you need anywhere from 3 to 10 mg a day to affect your risk of arthritis. To boost your boron intake to this level, you'd have to eat more than nine apples a day.

This is probably an unreasonable amount for most people, but don't despair. Pair an apple with other boron-rich foods like a few tablespoons of peanut butter and a large handful of raisins, and you'll not only have a delicious afternoon snack, but you'll make your joint-saving quota of boron at the same time.Helps you breathe deeply. Your lungs are assaulted every day by cigarette smoke, air pollution, pollen, and other air-borne nasties.

On top of that perhaps you suffer from asthma, emphysema, or similar lung condition. If all you want to do is take a deep breath, then grab an apple.A five-year study of more than 2,500 men from Wales found those who ate five or more apples per week were able to fill their lungs with more air than men who didn't eat apples. Experts believe you might be getting some special protection from the antioxidant quercetin. Unfortunately, eating apples can't reverse a lung condition you already have, but you just might add a new line of defense against further damage.

• 5) Pantry Pointers

Buy apples that are unbruised, firm, and have good color. Take them out of their plastic bag and store them in your refrigerator - loose in the produce bin or in a paper bag is best. And since they will absorb odors, keep them away from strong-smelling foods like garlic and onions.

The Role of Antioxidants in Good Health And Healthy Living

Everyone has heard about the importance of a balanced diet for maintaining good health. Similarly, everyone knows that they should be getting exercise - or at the very least adding more activity into their days. Getting a good night's sleep is essential - without it, you'll find that your immune system starts to slack off a bit and you put yourself at a greater risk for catching a cold or coming down with the flu.

We all know what we should be doing, but let's be honest: very few of us eat a balanced diet all of the time. Many of us make the choice to take the elevator rather than the stairs and we try to find a parking place that's as close as possible to our destination rather than taking the opportunity to walk a little further. We also tend to let stress, work, social gatherings and more interfere with the amount of sleep that we're able to get each night.

When we don't go the extra mile to take care of ourselves, and when our immune systems start to falter because of it, we may not feel it right away. Soon, sluggishness starts creeping in. This sluggishness not only slows us down, it also ages us prematurely.

Fortunately, there's something that we can do in order to maintain our young living. We can maintain our youth simply by adding antioxidants to our diet.

What are antioxidants? The simplest answer is that antioxidants are the vitamins and minerals found in foods that serve to fight off disease. The more complex answer is that antioxidants like Vitamin C, Vitamin E, selenium, Vitamin A that are found in fruits and vegetables. By making an effort to add antioxidants to our diet, we can keep our young living going; we can keep ourselves healthier longer.

Antioxidants are, in effect, sponges that soak up the free radicals in our systems. By fighting the free radicals in our bodies - free radicals that are the result of less healthy foods that we eat, alcohol that we drink and smoke that we're exposed to (whether we smoke cigarettes ourselves or are exposed to second hand smoke from friends, family members who smoke, neighbors in our apartment buildings or co-workers at the office) - by adding more fruits and vegetables to our diet and by adding young living essential oils, we are better able to maintain our good health and reduce the risk of developing some cancers and even heart disease and stroke.

Young living oils take the essential oils from lemons and oranges and combine them with Ningxia wolfberries, juices from blueberries and pomegranate, along with other nutrient sources. Those who add antioxidants in this way will find that they:

• have increased energy; that they have regained a sense of young living that doesn't come from caffeine or other stimulants that effect you for a short while and then wear off leaving you to crash even harder, feeling more tired than you had before,




• help you to protect your body from the effects of a weakened immune system that comes from a lack of adequate self care.

However, increased energy and a sense of better health aren't the only reasons why young living oils are beneficial to your body. The other reason is that the antioxidants serve to help your body to work more effectively. From boosting your immune function to helping your liver to better filter out toxins, from improving your cardiovascular function to maintaining the health of your eyes, you'll find that antioxidants along with you living oils just help you to feel better.

While you may not always be able to make the time to eat balanced meals, you may not always be able to make time for a run or for time at the gym, you'll find that increasing the antioxidants in your body with young living oils doesn't take much time but still offers many of the same benefits. You'll also find that, because the energy rush young living essential oils is all natural and without stimulants, not only won't you crash out but also your sleep cycle is less likely to be disrupted.

Are these essential oils the magic bullet to good health? Not necessarily, but that doesn't mean t hey aren't the key to young living.

Health Benefits of Dark Chocolate

Why is Dark Chocolate Healthy?:

Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. These benefits are from flavonanoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicalss, which can cause damage that leads to heart disease. Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). Flavonoids also help relax blood pressure through the production of nitric oxide, and balance certain hormones in the body.

Heart Health Benefits of Dark Chocolate:

Dark chocolate is good for your heart. A small bar of it everyday can help keep your heart and cardiovascular system running well. Two heart health benefits of dark chocolate are:

• Lower Blood Pressure: Studies have shown that consuming a small bar of dark chocolate everyday can reduce blood pressure in individuals with high blood pressure.



• Lower Cholesterol: Dark chocolate has also been shown to reduce LDL cholesterol (the bad cholesterol) by up to 10 percent.

Other Benefits of Dark Chocolate:

Chocolate also holds benefits apart from protecting your heart:

• it tastes good
• it stimulates endorphin production, which gives a feeling of pleasure
• it contains serotonin, which acts as an anti-depressant
• it contains theobromine, caffeine and other substances which are stimulants

Doesn't Chocolate Have a lot of Fat?:

Here is some more good news -- some of the fats in chocolate do not impact your cholesterol. The fats in chocolate are 1/3 oleic acid, 1/3 stearic acid and 1/3 palmitic acid.

• Oleic Acid is a healthy monounsaturated fat that is also found in olive oil.
• Stearic Acid is a saturated fat but one which research is shows has a neutral effect on cholesterol.
• Palmitic Acid is also a saturated fat, one which raises cholesterol and heart disease risk.

That means only 1/3 of the fat in dark chocolate is bad for you.

Chocolate Tip 1 - Balance the Calories:

This information doesn't mean that you should eat a pound of chocolate a day. Chocolate is still a high-calorie, high-fat food. Most of the studies done used no more than 100 grams, or about 3.5 ounces, of dark chocolate a day to get the benefits.

One bar of dark chocolate has around 400 calories. If you eat half a bar of chocolate a day, you must balance those 200 calories by eating less of something else. Cut out other sweets or snacks and replace them with chocolate to keep your total calories the same

Chocolate Tip 2 - Taste the Chocolate:

Chocolate is a complex food with over 300 compounds and chemicals in each bite. To really enjoy and appreciate chocolate, take the time to taste it. Professional chocolate tasters have developed a system for tasting chocolate that include assessing the appearance, smell, feel and taste of each piece.

Chocolate Tip 3 - Go for Dark Chocolate:

Dark chocolate has far more antioxidants than milk or white chocolate. These other two chocolates cannot make any health claims. Dark chocolate has 65 percent or higher cocoa content.

Chocolate Tip 4 - Skip the Nougat:

You should look for pure dark chocolate or dark chocolate with nuts, orange peel or other flavorings. Avoid anything with caramel, nougat or other fillings. These fillings are just adding sugar and fat which erase many of the benefits you get from eating the chocolate

Chocolate Tip 5 - Avoid Milk

It may taste good but some research shows that washing your chocolate down with a glass of milk could prevent the antioxidants being absorbed or used by your body.

The Miracle of Green Tea

"Better to be deprived of food for three days, than tea for one." (Ancient Chinese Proverb)

Is any other food or drink reported to have as many health benefits as green tea? The Chinese have known about the medicinal benefits of green tea since ancient times, using it to treat everything from headaches to depression. In her book Green Tea: The Natural Secret for a Healthier Life, Nadine Taylor states that green tea has been used as a medicine in China for at least 4,000 years.

Today, scientific research in both Asia and the west is providing hard evidence for the health benefits long associated with drinking green tea. For example, in 1994 the Journal of the National Cancer Institute published the results of an epidemiological study indicating that drinking green tea reduced the risk of esophageal cancer in Chinese men and women by nearly sixty percent. University of Purdue researchers recently concluded that a compound in green tea inhibits the growth of cancer cells. There is also research indicating that drinking green tea lowers total cholesterol levels, as well as improving the ratio of good (HDL) cholesterol to bad (LDL) cholesterol.

To sum up, here are just a few medical conditions in which drinking green tea is reputed to be helpful:

• Cancer


• Rheumatoid Arthritis


• High Cholesterol Levels


• Cariovascular Disease


• Infection


• Impaired Immune Function

What makes green tea so special?

The secret of green tea lies in the fact it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots. The latter takes on added importance when you consider that thrombosis (the formation of abnormal blood clots) is the leading cause of heart attacks and stroke.

Links are being made between the effects of drinking green tea and the "French Paradox." For years, researchers were puzzled by the fact that, despite consuming a diet rich in fat, the French have a lower incidence of heart disease than Americans. The answer was found to lie in red wine, which contains resveratrol, a polyphenol that limits the negative effects of smoking and a fatty diet. In a 1997 study, researchers from the University of Kansas determined that EGCG is twice as powerful as resveratrol, which may explain why the rate of heart disease among Japanese men is quite low, even though approximately seventy-five percent are smokers.

Why don't other Chinese teas have similar health-giving properties? Green, oolong, and black teas all come from the leaves of the Camellia sinensis plant. What sets green tea apart is the way it is processed. Green tea leaves are steamed, which prevents the EGCG compound from being oxidized. By contrast, black and oolong tea leaves are made from fermented leaves, which results in the EGCG being converted into other compounds that are not nearly as effective in preventing and fighting various diseases.

Other Benefits

New evidence is emerging that green tea can even help dieters. In November, 1999, the American Journal of Clinical Nutrition published the results of a study at the University of Geneva in Switzerland. Researchers found that men who were given a combination of caffeine and green tea extract burned more calories than those given only caffeine or a placebo.

Green tea can even help prevent tooth decay! Just as its bacteria-destroying abilities can help prevent food poisoning, it can also kill the bacteria that causes dental plaque. Meanwhile, skin preparations containing green tea - from deodorants to creams - are starting to appear on the market.

Harmful Effects?

To date, the only negative side effect reported from drinking green tea is insomnia due to the fact that it contains caffeine. However, green tea contains less caffeine than coffee: there are approximately thirty to sixty mg. of caffeine in six - eight ounces of tea, compared to over one-hundred mg. in eight ounces of coffee.

Have a banana‏

Never, put your banana in the refrigerator!!! This is interesting. After reading this, you'll never look at a banana in the same way again.

Bananas contain three natural sugars - sucrose, fructose and glucose combined with fibre. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout.

No wonder the banana is the number one fruit with the world's leading athletes.

But energy isn't the only way a banana can help us keep fit.

It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS: The vitamin B6 it contains regulates blood glu! cose levels, which canaffect your mood.

Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has justallowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

*Excellent article on cancer*.‏

After Years of telling people chemotherapy is the only way to try and eliminate CANCER, Johns Hopkins is finally starting to tell us there is an alternative way..

Cancer Update From Johns Hopkins:

• Every person has cancer cells in the body. These cancer cells do not show up in the standard tests until they have multiplied to a few billion. When doctors tell cancer patients that there are no more cancer cells in their bodies after treatment, it just means the tests are unable to detect the cancer cells because they have not reached the detectable size.

• Cancer cells occur between 6 to more than 10 times in a person's lifetime.

• When the person's immune system is strong the cancer cells will be destroyed and prevented from multiplying and forming tumours.

• When a person has cancer it indicates the person has multiple nutritional deficiencies. These could be due to genetic, environmental, food and lifestyle factors.

• To overcome the multiple nutritional deficiencies, changing diet and including supplements will strengthen the immune system.

• Chemotherapy involves poisoning the rapidly-growing cancer cells and also destroys rapidly-growing healthy cells in the bone marrow, gastro-intestinal tract etc, and can cause organ damage, like liver, kidneys, heart, lungs etc.

• Radiation while destroying cancer cells also burns, scars and damages healthy cells, tissues and organs

• Initial treatment with chemotherapy and radiation will often reduce tumor size. However prolonged use of chemotherapy and radiation do not result in more tumor destruction.

• When the body has too much toxic burden from chemotherapy and radiation the immune system is either compromised or destroyed, hence the person can succumb to various kinds of infections and complications.

• Chemotherapy and radiation can cause cancer cells to mutate and become resistant and difficult to destroy. Surgery can also cause cancer cells to spread to other sites.

• An effective way to battle cancer is to starve the cancer cells by not feeding it with the foods it needs to multiply.

What Cancer Cells Feed On:

• Sugar is a cancer-feeder. By cutting off sugar it cuts off one important food supply to the cancer cells. Sugar substitutes like NutraSweet, Equal,Spoonful etc are made with Aspartame and it is harmful. A better natural substitute would be Manuka honey or molasses but only in very small amounts. Table salt has a chemical added to make it white in colour. Better alternative is Bragg's aminos or sea salt.

• Milk causes the body to produce mucus, especially in the gastro-intestinal tract. Cancer feeds on mucus. By cutting off milk and substituting with unsweetened soya milk, cancer cells are being starved.

• Cancer cells thrive in an acid environment. A meat-based diet is acidic and it is best to eat fish, and a little chicken rather than beef or pork. Meat also contains livestock antibiotics, growth hormones and parasites, which are all harmful, especially to people with cancer.

• A diet made of 80% fresh vegetables and juice, whole grains, seeds, nuts and a little fruits help put the body into an alkaline environment. About 20% can be from cooked food including beans. Fresh vegetable juices provide live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes to no urish and enhance growth of healthy cells. To obtain live enzymes for building healthy cells try and drink fresh vegetable juice (most vegetables including bean sprouts) and eat some raw vegetables 2 or 3 times a day. Enzymes are destroyed at temperatures of 104 degrees F (40 degrees C).

• Avoid coffee, tea, and chocolate, which have high caffeine. Green tea is a better alternative and has cancer-fighting properties.Water-best to drink purified water, or filtered, to avoid known toxins and heavy metals in tap water. Distilled water is acidic, avoid it.

• Meat protein is difficult to digest and requires a lot of digestive enzymes. Undigested meat remaining in the intestines become putrified and leads to more toxic buildup.

• Cancer cell walls have a tough protein covering. By refraining from or eating less meat it frees more enzymes to attack the protein walls of cancer cells and allows the body's killer cells to destroy the cancer cells.

• Some supplements build up the immune system (IP6, Flor-ssence, Essiac, anti-oxidants, vitamins, minerals, EFAs etc.) to enable the body's own killer cells to destroy cancer cells. Other supplements like vitamin E are known to cause apoptosis, or programmed cell death, the body's normal method of disposing of damaged, unwanted, or unneeded cells.

• Cancer is a disease of the mind, body, and spirit. A proactive and positive spirit will help the cancer warrior be a survivor. Anger, unforgiveness and bitterness put the body into a stressful and acidic environment. Learn to have a loving and forgiving spirit. Learn to relax and enjoy life.

• Cancer cells cannot thrive in an oxygenated environment. Exercising daily, and deep breathing help to get more oxygen down to the cellular level. Oxygen therapy is another means employed to destroy cancer cells.

Nutrional Information

Brain Food

Whether you're having trouble concentrating at work or you just need an extra mental kick to make it through your finals, there are many food, herbs and supplement that can improve your memory, concentration and focus. If you combine these "brain food" with regular exercise and a good night's sleep, you'll have boosted your brainpower in no time..

However, keep in minfd that while some foods can be beneficial for your brain, others can have quite the opposite effect. Processed foods that are high in simple carbohydrates, sugar, salt and preservatives-- such as pies, cakes, and some breads & cereals -- can actually inhibit the release of chemicals needed for the brain to function properly.

If you're looking to boost your brainpower, here are some whole foods, herbs and supplements that can help.

Whole Foods

• Eggs

Since the solids (non-water) part of the brain is primarily composed of fat, we must provide it with "good fats" -- esentially fatty acids or EFAs --through our diet because the body does not produced them. In fact, fat is essential in the formation of synapses in the brain that are involved in the creation and maintenance of memories. Eggs are an excellent source of EFAs.

• Oily Fish

If your mother told u to that eating fish would make u smart, she was right. Oily varieties of fish -- such as salmon, sardines, mackerel and herring -- are high in the EFAs known as omega-3 fatty acids. These good fats are crucial components of our brain cells and impove learning powers and memory. Sardines also have the added benefit of containing the nutrient choline, a brain chemical that is fundamental for memory..!

• Soy

All the whole foods mentioned here also have the advantage of being packed with protein, which triggers neurotransmitters associated with memory. Soy is no exception. Soy protein isolate, which consists of a concentrated form of protein extracted from soybeans, is a great source of protein that can be found in supplements, liquid or powder form. But soy-- found in natural products such asa soymilk or in soy isoflavone supplements-- is also valuable for improving verbal and non-verbal memory, as well as mental flexibility.

Herbs

• Gingko Biloba

Gingko biloba, which has been used in Eastern cultures for thousands of years, is perhaps the most well-known and one of the most potent "memory herbs". It works by increasing the blood flow to the brain, by dilating the blood vessels and increasing oxygen supply. However, it isn;t an instant solution as it can take a few week to start seeing results. it also gets rid of free radicals that can damage brain cells. Boost your brainpower with these everyday herbs you probably have lying around your kitchen, as well as with some basic supplements.

• Green and Black Tea

According to recent studies, green and black teas appear to have the same effect on Alzheimer's disease-- a neurodegenerative disease resulting in the loss of mental functions and memory -- as drugs specifically designed to combat the illness. Both types of tea fight the illness in many ways, but the most significant seems to be that they prevent the breakdown of acetylcholine, a key chemical involved in memory that is lacking in Alzheimer's patients. Green tea was one step ahead, as its effects lasted a full weeks, whereas those a black tea-- which comes from tha same plant as green tea but is fermented -- only lasted a day.

• Sage

In a recent study, subjects who took sage perfomed significantly better than those who didn't on a word recall test. Althought the exact mechanism behind this isn't fully clear, experts believe sage might increase levels of a chemical that is lacking in Alzheimer's patients the possible use of sage to treat this illness is being examinated.

• Rosemary

Like sage, rosemary can stimulate the memory, strengthen mental clarity and allebiate mental fatigue. Studies have shown that rosemary enhanced subjects ' long term memory by around 15%.

Supplements & More

• B Vitamins

While a healthy, balanced diet generally provides you with all you essential vitamins and nutrients, a vitamin B complex supplement cam be beneficial for your memory, particularly in periods of stress. When you are under mental or physical stress, your body is delpleted of B vitamins. This deficiency prevents acteylcholine -- a key chemical involved in memory -- from functioning in the brain.

vitamins also carry oygen to the brain and do away with damaging free radicals; this helps to enhance memory and sharpen the senses. You can either take a supplement or increase your consumption of vitamin B-rich foods, including liver, eggs, lentils, soybeans and green beans.

• Iron

Iron deficiency-- the most common nutrient deficiency in the United States-- is linked to many adverse effects, including difficulty concentrating, diminished intelligence, and a shortened attention span. Iron helps carry oxygen to the brain, and tha lack of oxygen associated with iron deficiency can cause brain cell activity to slow down significantly.

A simple blood test can determine whether or not you suffer from this deficiency. If so, you can either take an iron supplement or consume iron-rich foods such as lean meats, beans, and iron- fortified cereals. Vitamin C also helps your body absirb iron, so try to combine the two with supplements or with whole foods during meals.

• Water

Since the brain is 70% water, this essential fluid is vital for your memory. In fact, water accelerates the functioning of the brain as a whole and when its dehydrated, it works at a slower pace. This is particularly true when it comes to memory; a dehydrated brain release the hormone cortiscol, which adversely affects the brain capacity to store information and create memory.

In addition, cortisol causes adrenalin to be released, which prompts the brain to function in a more primary, instinctive way; this also affects our mental functions and memory.

It's really quite simple to integrate a few foods or supplements that will improve your memory and concentration into your everyday diet.

An egg in the morning, a cup of green tee beg after lunch, some sage in your spaghetti sauce at dinnertime, and lots of water al day.. YOU'LL BE FEELING LIKE A GENIUS IN NO TIME..!!